Make Any Autumn Evening A Celebration With The Healthiest And Most Delicious Recipes (Part 2) - Roasted Squash Soup, Fall Curry Chicken

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3. Roasted Squash Soup

Description: Roasted Squash Soup

Roasted Squash Soup

Serves: 4

PREP time: 15 minutes

Cook time: 40 minutes

·         ½ large butternut squash (about 1 pound), seeds reserved

·         2 tablespoons maple syrup

·         1 teaspoon freshly squeezed lemon juice

·         ¼ teaspoon salt

·         ¼ teaspoon freshly ground black pepper

·         ¼ teaspoon vegetable oil

·         ¼ teaspoon chili powder

·         2 cups low-sodium vegetable stock, warmed

·         4 teaspoons sour cream

1.    Preheat oven to 400F. Line two baking sheets with parchment paper and set aside.

2.    Cut squash in halt lengthwise, into two pieces. Place skin-side down on a prepared baking sheet. Brush with maple syrup and pour lemon juice over top. Sprinkle with salt and pepper. Bake for 40 minutes or until tender and caramelized.

3.    Meanwhile, add reserved squash seeds to a small bowl with vegetable oil and chili powder. Toss to coat, then arrange in a single layer on the remaining prepared baking sheet. Place in oven (alongside roasting squash is fine) and bake for 15 minutes. Toss seeds with a spatula, and cook for 15 minutes more or until browned

4.    Remove squash from oven and let rest until cool enough to handle Use a spoon to scoop out the flesh and place into a blender Add vegetable broth and purée for 30 to 45 seconds or until smooth. Set aside.

5.    In a small bowl, stir sour cream briskly with a spoon until smooth Divide soup evenly among four bowls, top with a dollop of sour cream, and add a sprinkle of toasted seeds. Serve immediately.

Nutrition score per serving

101 calories, 1g fat (1g saturated). 22g carbs.1g protein.3g fiber.226m g sodium. 79mg calcium, 1mg iron

4. Fall Curry Chicken

Description: Fall Curry Chicken

Fall Curry Chicken

Serves:4

Prep time: 10 minutes

Cook time: 25 minutes

·         1 pound boneless, skinless chicken breasts, cut crosswise into

·         ¼ -inch strips

·         ½ teaspoon salt

·         1

·         ½ teaspoons vegetable oil

·         1 small onion, diced

·         2 teaspoons curry powder

·         ¼ teaspoon ground cayenne pepper

·         2 pods cardamom

·         1 tablespoon tomato paste

·         1 cup light coconut milk

·         1 butternut squash (about 1 pound), peeled and cut into

·         ½ -inch cubes

·         ¼ cup golden raisins

·         1 Granny Smith apple, diced

·         ¼ cup roasted pumpkin seeds

1.    Preheat a sauté pan over medium-high. Season chicken with ¼ teaspoon salt. Add ½ teaspoon vegetable oil and chicken strips to pan. Sear for 2 minutes per side or until golden brown and cooked through (you may need to work in batches). Remove cooked chicken to a plate and set aside.

2.    Add onion and remaining vegetable oil to pan. Reduce heat to medium-low and cook, stirring occasionally, for about 2 minutes or until onion begins to soften. Add curry powder, cayenne pepper, cardamom, and tomato paste and mix. Deglaze pan with coconut milk, scraping up any cooked-on bits with a wooden spoon and mixing them into sauce.

3.    Add squash to sauce and cover. Let simmer for 15 minutes or until squash has softened. Return chicken and juices to pan. Simmer for 2 minutes, then add raisins and apple. Stir to combine. Divide evenly among four plates and top each with 1 tablespoon roasted pumpkin seeds.

Nutrition score per serving

352 calories, 13g fat (5g saturated), 32g carbs, 29g protein, 5g fiber, 444mg sodium, 81mg calcium, 3mg iron

 
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