To­tal time: Hands-on time: Price per serv­ing:

Oxygen - - POWERFUL PUMPKIN -

1 15-ounce can chili beans in chili sauce 1 15-ounce can pump­kin puree 2 tea­spoons brown sugar ¼ cup shred­ded ched­dar cheese 2 ta­ble­spoons roasted and salted pepi­tas (pump­kin seeds)

Di­rec­tions: 1. In a large pot, heat oil over medium. Add onion and bell pep­per; saute un­til ten­der, about five min­utes. Add ground tur­key; heat and stir un­til cooked through, three to four min­utes. Add chipo­tle, adobo sauce, chili pow­der, ½ tea­spoon salt, pep­per and cin­na­mon. Cook one minute. 2. Stir in toma­toes with juice, chili beans with chili sauce, pump­kin and 1 cup wa­ter; bring chili to a sim­mer. Stir in re­main­ing ½ tea­spoon salt and brown sugar. Re­duce heat to very low and cook for one hour, cov­ered, stir­ring oc­ca­sion­ally. 3. To serve, la­dle chili into bowls and gar­nish with ched­dar and pepi­tas.

Nutri­tion facts (per serv­ing): calo­ries 303, to­tal fat 12 g, sat­u­rated fat 3 g, trans fat 0 g, sodium 1,179 mg, carbs 32 g, fiber 10 g, sugar 10 g, pro­tein 19 g

PORK CHOPS WITH SU­PER­FOOD MASH & KALE CHIPS Makes 4 serv­ings Serv­ing size: 1 pork chop, 1⁄3 cup mash, 1 cup kale chips and 1 ta­ble­spoon wal­nuts 60 min­utes 30 min­utes

$4.43

• 2 bunches kale, stems re­moved, leaves

coarsely chopped • 3 ta­ble­spoons ex­tra-vir­gin olive oil, di­vided • 1¼ tea­spoons salt, di­vided • ½ tea­spoon plus 1⁄8 tea­spoon black

pep­per, di­vided • 1 cup diced onion • 1 red ap­ple, peeled and diced • 1 ta­ble­spoon minced gar­lic • ½ cup canned pump­kin puree • 1 ta­ble­spoon cider vine­gar • ½ tea­spoon dried sage • 4 4-ounce bone­less pork loin chops • 1 ounce (¼ cup) chopped wal­nuts, di­vided

Di­rec­tions: 1. Pre­heat oven to 300 de­grees. Line two large rimmed bak­ing sheets with parch­ment pa­per. In a large bowl, place the leaves of one kale bunch; pour ½ ta­ble­spoon oil over top and mas­sage kale with hands un­til the pieces are well­coated. Spread kale on one bak­ing sheet and sprin­kle with ¼ tea­spoon salt and 1⁄8 tea­spoon pep­per. Re­peat with sec­ond bunch of kale, another ½ ta­ble­spoon oil, ¼ tea­spoon salt and 1⁄8 tea­spoon pep­per; spread on sec­ond bak­ing sheet. Bake for 10 min­utes, then ro­tate bak­ing sheets and bake another 15 min­utes or un­til the kale is crisp. Re­move from oven and set aside. 2. Mean­while, sea­son both sides of pork chops with ½ tea­spoon salt and ¼ tea­spoon pep­per. In a large skil­let over medium, heat 1 ta­ble­spoon oil. When oil is hot, add pork chops and cook on both sides, un­cov­ered, un­til nicely browned and thick­est part of pork chop reg­is­ters 145 de­grees when tested with a meat ther­mome­ter, about 20 min­utes to­tal. 3. Mean­while, in a medium saucepan over medium-high, heat re­main­ing 1 ta­ble­spoon oil. Add onion, ap­ple and gar­lic; saute 10 min­utes, stir­ring of­ten, un­til soft. Add pump­kin and 1 cup wa­ter. Us­ing an im­mer­sion blender, blend in­gre­di­ents (al­ter­na­tively, trans­fer in­gre­di­ents to a blender; blend un­til in­cor­po­rated and re­turn to pan). Stir in vine­gar, sage, re­main­ing ¼ tea­spoon salt and re­main­ing 1⁄8 tea­spoon pep­per. Di­vide mash among plates; top each serv­ing with a pork chop and place kale chips on the side. Sprin­kle wal­nuts over top.

Nutri­tion facts (per serv­ing): calo­ries 333, to­tal fat 18 g, sat­u­rated fat 3 g, trans fat 0 g, sodium 1,818 mg, carbs 16 g, fiber 4 g, sugar 8 g, pro­tein 29 g

PUMP­KIN RISOTTO WITH CHICKEN SAUSAGE Makes 6 serv­ings Serv­ing size: 1 cup To­tal time: 55 min­utes Hands-on time: 15 min­utes Price per serv­ing: $2.60

• 4 cups re­duced-sodium chicken broth • 1 cup canned pump­kin puree • 1 ta­ble­spoon ex­tra-vir­gin olive oil • 1 cup chopped white onion • 1 ta­ble­spoon minced gar­lic • 6 ounces sweet chicken sausage (such as 2 links of al fresco Sweet Ap­ple Chicken Sausage), cut into thin rounds • 1½ cups ar­bo­rio rice • 1 cup dry white wine • 1 tea­spoon salt • ¼ tea­spoon black pep­per • ½ cup snipped fresh pars­ley leaves • ¼ cup shred­ded Parme­san cheese

Di­rec­tions: 1. In a medium saucepan over medi­umhigh, heat broth and pump­kin puree. Heat un­til liq­uid is steam­ing, but not sim­mer­ing, whisk­ing oc­ca­sion­ally. 2. In a large pot or Dutch oven over medium-low, heat oil. Add onion, gar­lic and chicken sausage rounds; cook and stir un­til onion is soft­ened and sausage pieces are browned, turn­ing of­ten. Us­ing tongs, re­move chicken sausage to a pa­per­towel–lined plate; cover and keep warm. 3. Add rice to pot with onion; stir to coat. Stir in ½ cup of broth-pump­kin mix­ture and a gen­er­ous splash of wine; cook and stir un­til liq­uid has been ab­sorbed. Con­tinue to cook on medium-low heat, stir­ring of­ten and adding ½ cup broth­pump­kin mix­ture and a splash of wine af­ter each pre­vi­ous ad­di­tion of liq­uid has been ab­sorbed. The risotto is done when you’ve added all the broth-pump­kin mix­ture and all the wine and the rice is creamy, about 25 to 35 min­utes to­tal. 4. Re­move from heat and stir in salt, black pep­per, pars­ley and cheese, stir­ring un­til cheese is melted. Di­vide risotto among serv­ing bowls and, if de­sired, gar­nish with shaved Parme­san cheese and pars­ley.

Nutri­tion facts (per serv­ing): calo­ries 338, to­tal fat 6 g, sat­u­rated fat 2 g, trans fat 0 g, sodium 986 mg, carbs 51 g, fiber 3 g, sugar 8 g, pro­tein 12 g

VEG­GIE-PUMP­KIN MEAT­LOAF Makes 8 serv­ings Serv­ing size: 1⁄8 meat­loaf (two ½-inchthick slices) To­tal time: 1 hour, 10 min­utes Hands-on time: 25 min­utes Price per serv­ing: $2.46

• 1 cup old-fash­ioned oats • 1 medium yel­low onion, quar­tered • 2 medium car­rots, cut into large pieces • 2 large stalks cel­ery, cut into large pieces • 3 cloves gar­lic, peeled and halved • 1 ta­ble­spoon canola oil • ½ cup ketchup • ¾ cup canned pump­kin puree, di­vided • 2 pounds lean (93/7) ground beef • 1 egg • ½ cup chopped fresh pars­ley leaves • 1 ta­ble­spoon Worces­ter­shire sauce • 1 tea­spoon pa­prika • 1 tea­spoon salt • ½ tea­spoon black pep­per

Di­rec­tions: 1. Pre­heat oven to 375 de­grees. In a food pro­ces­sor, pulse oats un­til bro­ken into fine pieces but not a pow­der. Set oats aside in a bowl and wipe out food pro­ces­sor with a pa­per towel. Add onion, car­rots, cel­ery and gar­lic to food pro­ces­sor; process un­til finely chopped. In a large skil­let, heat oil over medium-high. Saute chopped veg­eta­bles un­til ten­der and liq­uid is cooked out, about 10 min­utes. Re­move veg­eta­bles from heat and let cool 10 min­utes. Mean­while, in a small bowl, com­bine ketchup and ¼ cup pump­kin puree. 2. To same large bowl with oats, add cooked veg­eta­bles, re­main­ing ½ cup pump­kin puree, ground beef, egg, pars­ley, Worces­ter­shire, pa­prika, salt and pep­per. Com­bine in­gre­di­ents. 3. Mist a rimmed bak­ing sheet with non­stick spray. Us­ing hands, shape ground-beef mix­ture into a loaf shape on bak­ing sheet, about 12 inches by 5 inches. Spread ketchup mix­ture over meat­loaf. 4. Bake meat­loaf 45 min­utes, or un­til an in­stant-read ther­mome­ter in­serted in cen­ter of loaf reg­is­ters 165 de­grees. Let loaf rest 10 min­utes be­fore slic­ing.

Nutri­tion facts (per serv­ing): calo­ries 271, to­tal fat 11 g, sat­u­rated fat 4 g, trans fat 0 g, sodium 559 mg, carbs 17 g, fiber 3 g, sugar 6 g, pro­tein 27 g £

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