Fall 2021 is right around the corner! Who's ready? Our health clinics at the Lake of the Ozarks are here to give you a couple of healthy fall recipes we found online, in this week's blog. Happy Fall everyone! We hope you have a fun but healthy season!
Healthy Recipes for Fall 2021
Source: https://www.eatingwell.com/recipe/259614/sauteed-pork-chops-with-apples/
Sauteed Pork Chops with Apples
Ingredients
Sugar and Spice Rub
2 tablespoons packed brown sugar
2 teaspoons chili powder
1 ½ teaspoons kosher salt
1 ½ teaspoons garlic powder
1 ½ teaspoons onion powder
1 ½ teaspoons ground cumin
¾ teaspoon cayenne pepper
¾ teaspoon black pepper
Pork Chops
4 (8 ounce) bone-in pork center-cut chops, cut 3/4 inch thick
2 teaspoons canola oil plus 1 tablespoon, divided
¼ cup dry white wine
2 cups thinly sliced Granny Smith apples
½ cup reduced-sodium chicken broth or chicken stock
2 teaspoons Fresh thyme
Step 1
To prepare Sugar and Spice Rub: In a small bowl, stir together brown sugar, chili powder, salt, garlic powder, onion powder, ground cumin, cayenne pepper and black pepper.
Step 2
To prepare chops: Trim fat from chops. Brush 2 teaspoons oil over all sides of chops. Sprinkle chops evenly with 1 tablespoon of the rub (reserve the rest for another use); rub in with your fingers. Cover with plastic wrap; chill in refrigerator 1 hour.
Step 3
Preheat a large skillet over medium-high heat 2 minutes. Add the remaining 1 tablespoon oil; swirl to lightly coat skillet. Add chops; cook 7 to 10 minutes or until 145 degrees F, turning once. Transfer chops to a warm platter; cover and keep warm.
Step 4
Remove skillet from heat. Slowly add wine to hot skillet, stirring to scrape up any browned bits from bottom of skillet. Return skillet to heat. Add sliced apples, broth, and 1 thyme sprig. Bring to boiling; reduce heat. Simmer, covered, about 3 minutes or just until apples are tender. Using a slotted spoon, transfer apples to a small bowl; cover and keep warm. Bring broth mixture in skillet to boiling. Boil about 5 minutes or until liquid is reduced by half. Return chops and apples to skillet; heat through. If desired, sprinkle with snipped thyme. Serve immediately.
Source: https://www.eatingwell.com/recipe/256290/broccoli-casserole/
Broccoli Casserole
Ingredients
2 slices whole-wheat sandwich bread
2 pounds broccoli florets
3 tablespoons butter, divided
2 tablespoons extra-virgin olive oil
2 cups diced onion
4 cloves garlic, minced
⅓ cup all-purpose flour
3 ½ cups low-sodium chicken broth
6 ounces reduced-fat cream cheese
2 teaspoons Worcestershire sauce
¾ teaspoon ground pepper
½ teaspoon salt
2 cups shredded Colby Jack cheese, divided
Step 1
Preheat oven to 300 degrees F. Coat a 9-by-13-inch baking dish with cooking spray.
Step 2
Tear bread into pieces and process in a food processor until coarse crumbs form. Spread the breadcrumbs on a baking sheet and bake until dry and crispy, about 10 minutes.
Step 3
Meanwhile, bring 1 to 2 inches of water to a boil in a large pot fitted with a steamer basket. Steam broccoli until just tender, 4 to 6 minutes. Chop coarsely and spread evenly in the prepared baking dish.
Step 4
Increase oven temperature to 350 degrees F.
Step 5
Heat 1 tablespoon butter and the oil in a large saucepan over medium-high heat. Add onion and garlic; cook, stirring frequently, until soft and translucent, 3 to 5 minutes. Sprinkle flour over the vegetables and cook for 1 minute. While stirring, slowly pour in chicken broth. Cook, stirring occasionally, until thickened, about 3 minutes. Stir in cream cheese, Worcestershire, pepper and salt, cook, stirring, until smooth, about 2 minutes. Remove from heat and stir in 1 1/2 cups cheese. Pour the cheese sauce over the broccoli.
Step 6
Melt the remaining 2 tablespoons butter. Combine the melted butter and the breadcrumbs in a medium bowl. Spread evenly over the broccoli mixture. Top with the remaining 1/2 cup cheese.
Step 7
Bake until the cheese is melted and the sauce is bubbling around the edges, 25 to 30 minutes.
COMC Hopes To Lead The Way To Healthier Communities!
All of us here at COMC hope that you enjoyed this blog. It's so tempting sometimes to quit your healthy eating and give in to stress eating but don't. We believe in you! Be sure to follow us on our social media channels listed below for more health tips!
Central Ozarks Medical Center
Serving Camdenton, Laclede, Pulaski, and Miller Counties
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