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A recipe a day ...

Fall is apple season. And that makes it apple-recipe season. Here are two main dishes, a side dish, and a salad that feature one of our favorite fruits.

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Chicken with Cider
Mustard Sauce

The tart, sweet sauce really peps up the chicken.

1 1/2 lbs. boneless, skinless chicken breasts
2     Tbs. safflower oil, divided
3     shallots, minced
2     honeycrisp or gala apples, peeled,
      cored, and diced
1     cup apple cider
3     Tbs. country Dijon mustard
      Freshly ground black pepper

Put the chicken in a plastic freezer bag and
pound to an even thickness of 1/2 inch. Heat
1 Tbs. of oil in a large skillet over medium
heat. Saute the chicken in two batches until
browned, about 4 to 5 minutes per side. Transfer
to a plate and cover with foil to keep warm.

In the same skillet, add the remaining
1 Tbs. of oil and saute the shallots and half
the diced apples for 3 minutes. Add the cider
and boil until it is reduced by half, about 5
minutes. Remove from the heat and mix in
the remaining apple and the mustard. Season
generously with pepper. Pour the sauce over
the chicken. Serves 4.


Calories: 340
Total Fat: 11 g
Sat Fat: 1.5 g
Protein: 35 g
Sodium: 360 mg
Cholesterol: 95 mg
Carbohydrates: 25 g
Fiber: 2 g

Roasted Butternut
Squash, Apples, & Onions

1   butternut squash, peeled and cubed
2   honeycrisp or winesap apples, peeled,
    cored, and chopped
1   onion, chopped
6   sprigs thyme
3   Tbs. extra-virgin olive oil
1/2 tsp. kosher salt

Pre-heat the oven to 450[degrees]F. In a large bowl,
toss the squash, apples, onion, and thyme
with the oil and salt. Spread into a large,
shallow baking dish. Roast until tender and
golden brown, about 35 minutes. Serves 6.


Calories: 150
Total Fat: 7 g
Sat Fat: 1 g
Protein: 2 g
Sodium: 170 mg
Cholesterol: 0 mg
Carbohydrates: 23 g
Fiber: 5 g

Apple Hazelnut Salad
with Gorgonzola Crisps

If you don't have time to make the dressing,
you can use up to 1/2 cup of a good balsamic
vinaigrette like Cindy's Kitchen.

1/4 cup blanched hazelnuts
2   Tbs. extra-virgin olive oil
4   shallots, minced
2   tsp. sugar
3   Tbs. white balsamic vinegar
1/8 tsp. kosher salt
    oz. Gorgonzola cheese, at room
4   thin rye crisp breads (like Finn Crisps)
1   head butter or Bibb lettuce
1   honeycrisp or Fuji apple, cored and
    thinly sliced

Pre-heat the oven to 300[degrees]F and toast the
hazelnuts until lightly browned, about 10
minutes. Allow to cool, then chop.

Make the dressing: Heat the oil in a medium
pan and saute the shallots until golden
brown, about 5 minutes. Sprinkle in the
sugar and stir to dissolve. Remove from the
heat and whisk in the vinegar and salt. Set
aside and allow to cool.

Spread a quarter of the Gorgonzola on
each crisp bread. Arrange the lettuce on a
platter and drizzle on the dressing. Garnish
with the apple slices, crisp breads, and nuts.
Serves 4.


Calories: 210
Total Fat: 13 g
Sat Fat: 2 g
Protein: 4 g
Sodium: 140 mg
Cholesterol: 5 mg
Carbohydrates: 22 g
Fiber: 3 g

Tilapia with Granny
Smith Remoulade

Tilapia is a mild-flavored, white-fleshed,
sustainable fish. A remoulade is a French condiment
similar to tartar sauce. In the picture
below, the dish is served with Lundberg's Wild
Blend rice and a simple tossed salad.

2     Tbs. country Dijon mustard
1/4   cup regular mayonnaise
1     Tbs. fresh lemon juice
1     Granny Smith apple, peeled, cored,
      and chopped
1     stalk celery, chopped
1     Tbs. capers
2     Tbs. safflower oil
1 1/2 lbs. U.S. farmed tilapia filets
1/2   cup whole wheat flour

Make the remoulade: Put the mustard,
mayonnaise, lemon juice, apple, celery, and
capers into a food processor and pulse until
the apple and celery are minced.

Heat the oil in a large, non-stick skillet
over medium heat until shimmering. Pat the
fish dry with a paper towel and dust with the
flour. Saute the fish in 2 or 3 batches until
golden brown on both sides and cooked
through, 2-3 minutes per side. Serve with the
remoulade on the side. Serves 4.


Calories: 400
Total Fat: 21 g
Sat Fat: 3 g
Protein: 36 g
Sodium: 430 mg
Cholesterol: 90 mg
Carbohydrates: 18 g
Fiber: 3 g
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Title Annotation:HEALTHY COOK
Author:Sherwood, Kate
Publication:Nutrition Action Healthletter
Article Type:Recipe
Date:Oct 1, 2010
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