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