Butternut Squash Soup
Butternut squash soup is a cozy and comforting dish that is perfect for fall dinners. This creamy and flavorful soup is made from roasted butternut squash and blended with aromatic spices, creating a delightful warm bowl that is low in fat and high in nutrition. It serves as a fantastic starter or main dish, making it an ideal option for a healthy fall gathering.
| Ingredients | Quantity |
|---|---|
| Butternut squash | 2 medium |
| Olive oil | 2 tablespoons |
| Onion | 1 large, chopped |
| Garlic | 3 cloves, minced |
| Vegetable broth | 4 cups |
| Ground cumin | 1 teaspoon |
| Ground ginger | 1 teaspoon |
| Salt | To taste |
| Black pepper | To taste |
| Coconut milk (optional) | 1 cup |
| Fresh herbs (for garnish) | As desired |
Cooking Steps:
- Preheat the oven to 400°F (200°C). Cut the butternut squash in half, remove seeds, and brush with olive oil. Place cut-side down on a baking sheet and roast for about 30-40 minutes until soft.
- In a large pot, heat olive oil over medium heat. Add chopped onion and minced garlic, cooking until onion is translucent.
- Scoop the flesh of the roasted butternut squash into the pot. Add vegetable broth, ground cumin, ginger, salt, and pepper. Simmer for 10 minutes.
- Using an immersion blender, blend the soup until smooth. Alternatively, blend in batches in a countertop blender.
- Stir in coconut milk if desired, adjust seasoning. Serve warm garnished with fresh herbs.
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Quinoa and Kale Stuffed Peppers
Quinoa and kale stuffed peppers are a nutritious and vibrant dish that makes for a hearty fall meal. These colorful bell peppers are filled with a flavorful mixture of quinoa, leafy kale, and a blend of spices, making them not only low in fat but also rich in vitamins and minerals. They serve as a satisfying main course, perfect for a healthy dinner option.
| Ingredients | Quantity |
|---|---|
| Bell peppers | 4 large |
| Quinoa | 1 cup |
| Vegetable broth | 2 cups |
| Kale | 2 cups, chopped |
| Onion | 1 medium, chopped |
| Garlic | 2 cloves, minced |
| Olive oil | 1 tablespoon |
| Ground cumin | 1 teaspoon |
| Salt | To taste |
| Black pepper | To taste |
| Crushed tomatoes | 1 cup |
| Feta cheese (optional) | ½ cup, crumbled |
Cooking Steps:
- Preheat the oven to 375°F (190°C). Cut the tops off the bell peppers and remove the seeds.
- Rinse the quinoa and cook it in vegetable broth according to package instructions.
- In a skillet, heat olive oil over medium heat. Add chopped onion and minced garlic, cooking until softened.
- Stir in the chopped kale, ground cumin, salt, and black pepper; sauté until the kale is wilted.
- Combine cooked quinoa with the kale mixture and add crushed tomatoes. Mix well.
- Stuff each bell pepper with the quinoa and kale mixture, placing them in a baking dish.
- Cover with foil and bake for 25-30 minutes. Remove foil, sprinkle with feta cheese (if using), and bake for an additional 10 minutes.
- Serve warm.
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Turkey Chili With Beans
Turkey chili with beans is a hearty and flavorful dish that is perfect for a cozy fall dinner. This low-fat recipe combines lean ground turkey with a variety of beans and spices to create a deliciously satisfying meal that is packed with protein and fiber. It’s perfect for warming up on a chilly evening and can be easily customized to suit your taste.
| Ingredients | Quantity |
|---|---|
| Lean ground turkey | 1 pound |
| Kidney beans | 1 can (15 oz) |
| Black beans | 1 can (15 oz) |
| Canned diced tomatoes | 1 can (14.5 oz) |
| Onion | 1 medium, chopped |
| Garlic | 3 cloves, minced |
| Bell pepper | 1 medium, chopped |
| Chili powder | 2 tablespoons |
| Ground cumin | 1 teaspoon |
| Olive oil | 1 tablespoon |
| Salt | To taste |
| Black pepper | To taste |
| Vegetable broth | 1 cup |
Cooking Steps:
- Heat olive oil in a large pot over medium heat. Add chopped onion, bell pepper, and minced garlic; sauté until softened.
- Add the ground turkey to the pot, cooking until browned and cooked through.
- Stir in chili powder, ground cumin, salt, and black pepper; cook for another minute to enhance the flavors.
- Add the kidney beans, black beans, diced tomatoes, and vegetable broth. Stir well to combine.
- Bring the mixture to a boil, then reduce the heat and let it simmer for 20-30 minutes, stirring occasionally.
- Taste and adjust the seasoning as needed, then serve warm, garnished with your choice of toppings like chopped cilantro or avocado if desired.
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Spaghetti Squash Primavera
Spaghetti squash primavera is a vibrant and healthy dish that showcases fall produce in a deliciously light manner. This low-fat recipe features roasted spaghetti squash combined with an assortment of fresh vegetables, all tossed in a light olive oil and garlic dressing. It’s an excellent alternative to traditional pasta and a wonderful way to enjoy seasonal veggies.
| Ingredients | Quantity |
|---|---|
| Spaghetti squash | 1 medium |
| Olive oil | 2 tablespoons |
| Garlic | 2 cloves, minced |
| Bell pepper | 1 medium, chopped |
| Zucchini | 1 medium, sliced |
| Carrot | 1 medium, sliced |
| Cherry tomatoes | 1 cup, halved |
| Spinach | 2 cups |
| Italian seasoning | 1 teaspoon |
| Salt | To taste |
| Black pepper | To taste |
| Grated Parmesan cheese (optional) | ¼ cup |
Cooking Steps:
- Preheat the oven to 400°F (200°C). Cut the spaghetti squash in half lengthwise and remove the seeds.
- Brush the cut sides with 1 tablespoon of olive oil, season with salt and pepper, and place cut-side down on a baking sheet. Roast for about 30-40 minutes until tender.
- In a large skillet, heat the remaining olive oil over medium heat. Sauté minced garlic, bell pepper, zucchini, and carrot until softened.
- Add the cherry tomatoes, spinach, Italian seasoning, salt, and pepper, cooking until the spinach wilts.
- Once the squash is cooked, scrape the flesh into strands with a fork and add it to the skillet with the vegetables. Toss everything together and serve warm, topped with grated Parmesan cheese if desired.
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Lentil and Vegetable Stew
Lentil and vegetable stew is a hearty and nutritious dish perfect for chilly fall evenings. Packed with protein-rich lentils and a medley of seasonal vegetables, this low-fat recipe is not only filling but also provides a warm and comforting meal. With its rich flavors and easy preparation, it’s a wonderful way to embrace the bounty of fall produce while maintaining a healthy diet.
| Ingredients | Quantity |
|---|---|
| Green or brown lentils | 1 cup |
| Vegetable broth | 4 cups |
| Carrot | 1 medium, diced |
| Celery | 1 stalk, diced |
| Onion | 1 medium, chopped |
| Garlic | 2 cloves, minced |
| Bell pepper | 1 medium, diced |
| Zucchini | 1 medium, diced |
| Diced tomatoes | 1 can (14.5 oz) |
| Spinach | 2 cups |
| Olive oil | 1 tablespoon |
| Thyme | 1 teaspoon |
| Bay leaf | 1 |
| Salt | To taste |
| Black pepper | To taste |
Cooking Steps:
- Rinse lentils and combine them with vegetable broth in a large pot. Bring to a boil, then reduce heat to simmer for about 15 minutes.
- In a separate skillet, heat olive oil and sauté the onion, garlic, carrot, celery, and bell pepper until tender.
- Add zucchini, diced tomatoes, thyme, bay leaf, salt, and pepper to the pot with lentils. Mix in the sautéed vegetables and continue to cook for another 20-25 minutes, until lentils are tender.
- Stir in the spinach and cook until wilted, about 2-3 minutes. Remove the bay leaf and serve warm.
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Cauliflower and Chickpea Curry
Cauliflower and chickpea curry is a delightful and fragrant dish that combines the earthy flavors of chickpeas with tender cauliflower and a blend of aromatic spices. This low-fat curry is not only satisfying but also nutrient-rich, making it an excellent choice for a comforting fall dinner that caters to both vegetarian and vegan diets. It pairs well with brown rice or quinoa for a complete meal.
| Ingredients | Quantity |
|---|---|
| Cauliflower florets | 1 medium head |
| Canned chickpeas | 1 can (15 oz) |
| Coconut milk | 1 can (13.5 oz) |
| Onion | 1 medium, chopped |
| Garlic | 3 cloves, minced |
| Ginger | 1-inch piece, grated |
| Curry powder | 2 tablespoons |
| Turmeric | 1 teaspoon |
| Cumin | 1 teaspoon |
| Vegetable broth | 1 cup |
| Spinach | 2 cups |
| Olive oil | 1 tablespoon |
| Salt | To taste |
| Black pepper | To taste |
| Fresh cilantro | For garnish |
Cooking Steps:
- In a large skillet, heat olive oil and sauté chopped onion, garlic, and ginger until soft.
- Add curry powder, turmeric, and cumin, stirring for about 1 minute until fragrant.
- Incorporate the cauliflower florets, chickpeas, vegetable broth, and coconut milk. Bring to a simmer and cook for 15-20 minutes until cauliflower is tender.
- Stir in spinach and cook until wilted, about 2-3 minutes. Season with salt and pepper to taste and serve garnished with fresh cilantro.
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Baked Apples With Cinnamon
Baked apples with cinnamon make for a delicious and healthy fall dessert that is both simple and satisfying. This low-fat treat combines the natural sweetness of apples with warm spices, making it the perfect end to a cozy autumn meal. They’re not only warm and comforting but also packed with fiber, making them a guilt-free indulgence.
| Ingredients | Quantity |
|---|---|
| Apples | 4 medium |
| Cinnamon | 2 teaspoons |
| Old-fashioned oats | 1/2 cup |
| Brown sugar | 1/4 cup |
| Chopped nuts (optional) | 1/4 cup |
| Raisins (optional) | 1/4 cup |
| Butter or coconut oil | 2 tablespoons, melted |
| Vanilla extract | 1 teaspoon |
| Salt | A pinch |
| Water | 1 cup |
Cooking Steps:
- Preheat your oven to 350°F (175°C) and prepare a baking dish by lightly greasing it.
- Core the apples and place them in the dish. In a bowl, mix oats, brown sugar, cinnamon, nuts, raisins, melted butter, vanilla extract, and salt to create the filling.
- Stuff each apple with the oat mixture and pour water into the baking dish.
- Bake for 25-30 minutes until the apples are tender. Serve warm, and enjoy!
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Sweet Potato and Black Bean Tacos
Sweet Potato and Black Bean Tacos are a vibrant and flavorful dish that’s perfect for a low-fat fall dinner. These tacos highlight the natural sweetness of roasted sweet potatoes paired with the hearty texture of black beans, creating a satisfying meal that’s full of nutrients and perfect for welcoming the autumn season.
| Ingredients | Quantity |
|---|---|
| Sweet potatoes | 2 medium |
| Black beans (canned) | 1 can (15 oz) |
| Corn tortillas | 8 small |
| Olive oil | 2 tablespoons |
| Cumin | 1 teaspoon |
| Chili powder | 1 teaspoon |
| Salt | To taste |
| Pepper | To taste |
| Avocado (optional) | 1, sliced |
| Fresh cilantro (optional) | 1/4 cup, chopped |
| Lime wedges (for serving) | As needed |
Cooking Steps:
- Preheat your oven to 400°F (200°C). Peel and cube the sweet potatoes, then toss them with olive oil, cumin, chili powder, salt, and pepper.
- Spread the seasoned sweet potatoes on a baking sheet and roast for 20-25 minutes until tender and slightly caramelized.
- While the sweet potatoes are roasting, rinse and drain the black beans.
- Warm the corn tortillas in a skillet or microwave until pliable.
- Assemble the tacos by filling each tortilla with roasted sweet potatoes, black beans, avocado slices, and fresh cilantro. Serve with lime wedges on the side. Enjoy!
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Mushroom Risotto With Spinach
Mushroom Risotto with Spinach is a warm and creamy dish that beautifully combines earthy mushrooms with nutritious spinach, making it an ideal choice for a low-fat fall dinner. Risotto is known for its comforting texture and rich flavor, and when prepared with wholesome ingredients, it provides a deliciously satisfying meal without compromising health.
| Ingredients | Quantity |
|---|---|
| Arborio rice | 1 cup |
| Vegetable broth | 4 cups |
| Mushrooms (sliced) | 8 oz |
| Fresh spinach | 4 cups |
| Onion (chopped) | 1 medium |
| Garlic (minced) | 2 cloves |
| Olive oil | 2 tablespoons |
| Parmesan cheese (optional) | 1/4 cup, grated |
| Salt | To taste |
| Pepper | To taste |
Cooking Steps:
- In a saucepan, heat the vegetable broth and keep it warm over low heat.
- In a separate large skillet, heat the olive oil over medium heat. Add the chopped onion and garlic, and sauté until translucent.
- Add the sliced mushrooms and cook until they are soft. Stir in the Arborio rice and cook for 1-2 minutes, allowing it to soak up the flavors.
- Gradually add the warm vegetable broth, one ladle at a time, stirring frequently until the liquid is absorbed before adding more.
- After about 18-20 minutes, when the rice is al dente, stir in the fresh spinach until wilted. Season with salt and pepper to taste.
- If desired, stir in grated Parmesan cheese for extra creaminess. Serve warm and enjoy!
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Roasted Brussels Sprouts and Carrots
Roasted Brussels Sprouts and Carrots is a delightful side dish that highlights the natural sweetness of vegetables while maintaining a low-fat profile. This colorful medley is roasted to perfection, resulting in a crispy exterior and tender interior, making it the perfect accompaniment to any fall dinner.
| Ingredients | Quantity |
|---|---|
| Brussels sprouts | 1 lb |
| Carrots (sliced) | 2 cups |
| Olive oil | 2 tablespoons |
| Garlic powder | 1 teaspoon |
| Salt | To taste |
| Pepper | To taste |
| Balsamic vinegar | 1 tablespoon |
Cooking Steps:
- Preheat the oven to 400°F (200°C).
- Trim the Brussels sprouts and halve them; slice the carrots into thin rounds.
- In a large bowl, toss Brussels sprouts and carrots with olive oil, garlic powder, salt, and pepper.
- Spread the vegetables evenly on a baking sheet and roast for 20-25 minutes, stirring halfway through until they are caramelized and tender.
- Drizzle with balsamic vinegar before serving, and enjoy the delicious flavors!
Apple Cider Chicken With Veggies
Apple Cider Chicken With Veggies is a flavorful and hearty fall dish that combines tender chicken with seasonal vegetables, all enhanced by the sweet and tangy notes of apple cider. This comforting meal is not only delicious but also low in fat, making it a perfect choice for a satisfying dinner while keeping health in mind.
| Ingredients | Quantity |
|---|---|
| Chicken breasts | 4 pieces |
| Apple cider | 1 cup |
| Olive oil | 2 tablespoons |
| Carrots (sliced) | 2 cups |
| Celery (chopped) | 1 cup |
| Onion (chopped) | 1 medium |
| Garlic (minced) | 2 cloves |
| Thyme (dried) | 1 teaspoon |
| Salt | To taste |
| Pepper | To taste |
Cooking Steps:
- Preheat the oven to 375°F (190°C).
- In a large oven-safe skillet, heat olive oil over medium heat and sauté onions and garlic until translucent.
- Season chicken breasts with salt and pepper, then add to the skillet, browning on both sides for about 3-4 minutes.
- Pour in the apple cider, add carrots and celery, and sprinkle with thyme. Bring to a simmer.
- Transfer the skillet to the oven and bake for 25-30 minutes or until the chicken is cooked through and the vegetables are tender.
- Serve hot, drizzling some of the pan juices over the chicken and vegetables. Enjoy your cozy fall meal!
