Cooking this week with apples
Apples: They’re one of fall’s best offerings. Whether you’re out picking them with family and friends, baking them in a pie, or just enjoying them on their own, apples are perfect this time of year.
In salads, paired with meat, and even mixed in soup, this fruit is a versatile ingredient that can be enjoyed in a number of dinner entrees.
In addition to their sweet, flavorful taste, apples have many great nutritional benefits as well. They’re low-calorie and packed with soluble fiber, which makes for a filling, healthy snack. Apples are also a good source of Vitamin C – 14 percent of the daily value – which is good for your immune system.
And if you don't have a tooth brush handy and need a quick brushing, munching on an apple is the next best thing! The fruit cleans your teeth as you eat it because of its crisp texture.
From Granny Smiths to McIntosh and Golden Delicious varieties, this juicy fruit can be used for more than just applesauce, pies, and in fruit salads. We’ve found five recipes using this fruit that you can make for dinner each night of the week. All are under 500 calories:
Monday: Fruity curry chicken salad
This sweet chicken salad is full of healthy ingredients: celery, grapes, raisins, and of course, Golden Delicious apples. Mix with curry powder and light-mayo, and have this meal ready in 45 minutes!
Per serving: 229 calories, 14g fat, 12.3g carbohydrates, 15.1g protein, 1.6g fiber
Tuesday: Apple-&-leek stuffed pork tenderloin
Enjoy this stuffed pork tenderloin with applejack and brandy pan sauce. This filling, heart-healthy meal is less than 400 calories.
Per serving: 366 calories, 11g fat, 27g carbohydrates, 24g protein, 1g fiber
Wednesday: Low fat sweet potato and apple soup
The two main ingredients in this soup – Granny Smith apples and sweet potatoes – are two of fall’s best offerings. Also included in this seasonal recipe are shallots, carrots and onion.
Per serving: 176 calories, 2.9g fat, 33.8g carbohydrates, 3.8g protein, 4.8g fiber
Thursday: Curried scallop-apple salad
Get your dose of omega-3s in this tasty salad, which calls for tart apples, such as Granny Smith. It only takes 25 minutes to make this protein-filled meal!
Per serving: 291 calories, 11g fat, 28g carbohydrates, 21g protein, 3g fiber
Friday: Hard cider-braised lamb shanks
The braised lamb shanks dressed in apple-shallot sauce make for a perfect fall dinner. This recipe calls for firm tart apples, such as Granny Smith, Idared and Cortland.
Per serving: 482 calories, 13g fat, 41g carbohydrates, 31g protein, 2g fiber