We’re all familiar with the traditional produce superstars of autumn—the pumpkins and pears, the cranberries and apples. But what about some of the lesser-known fruits and vegetables that come into season during this time of year—the unsung heroes of the fall harvest, if you will? In this edition, take a scenic stroll with us down the culinary road less traveled and tickle your taste buds with some farmers market flavors that are in peak season!
OUR RECIPES
Like everyone, you’re busy—and we keep that in mind when we select recipes. Many of them can be prepared in 30 minutes or less. Others require short preparation times followed by long cooking times. We’ve also included symbols to help you more easily find those recipes especially high in fiber, low in fat, carbohydrates, and sodium.
HIGH-FIBER RECIPE
5g or more of fiber per serving
LOW-FAT RECIPE
3g or less of fat per serving
LOW-CARB RECIPE
15g or less of carbs per serving
LOW-SODIUM RECIPE
140mg or less of sodium per serving
••• AT THE TABLE ••• Egg-Cellent Eggplant
Stuffed Eggplant
4 SERVINGS | 1 STUFFED EGGPLANT HALF
CAL 195 | FAT 5G | SAT FAT 2G | PROTEIN 25G | CARBS 12G | CHOL 42MG | FIBER 4G | SODIUM 348MG
DIETARY EXCHANGE: 2½ VEGETABLE, 2½ MEAT
Nonstick cooking spray
2 eggplants (about 8 to 12 ounces each), halved lengthwise
1 teaspoon salt
1½ teaspoons chopped garlic
1 teaspoon black pepper
1 pound boneless beef sirloin steak, trimmed of visible fat and cut into ¼-inch strips
2 cups sliced red and green bell peppers
2 cups sliced mushrooms
¼ cup water
Pinch paprika
Chopped fresh parsley
1. Preheat oven to 450°F. Spray baking dish with cooking spray.
2. Place eggplant halves face-up in large baking dish. Pierce cut sides with fork in approximately 8 places. Sprinkle each eggplant half with ¼ teaspoon salt. Cover with foil; bake 45 minutes.
3. Meanwhile, spray large nonstick skillet with cooking spray. Add garlic and black pepper; cook over medium heat 2 minutes, stirring lightly. Add beef; cook and stir 5 minutes.
4. Add bell peppers; cook 5 minutes. Add mushrooms; cook 5 minutes. Add water; stir and cover. Remove skillet from heat.
5. Remove eggplant from oven, let cool 5 minutes. Mash cooked eggplant centers with fork, but do not break shells.
6. Top each half with one-fourth beef mixture; blend with mashed eggplant. Cover with foil; bake 15 minutes. Remove from oven. Garnish with paprika and parsley.
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••• AT THE TABLE ••• Egg-Cellent Eggplant
Eggplant Italiano
6 SERVINGS | ⅙ OF TOTAL RECIPE
123 | 6G | 1G | 2G | 17G | 0MG | 4G | 279MG
