Home Eating Well The Best Low-Sugar Fall Recipes

The Best Low-Sugar Fall Recipes

When the air gets crisp and cool, and the leaves turn brilliant orange and red, you may crave the other symbols of the season: pumpkin-spiced lattes and other sweet treats. Instead of indulging in that sugar-laden drink (a 12-ounce tall has 39 grams of sugar and a 16-ounce grande 50 grams!), consider making these savory, veggie-packed dishes that have some of the same flavors. Curried Butternut Squash and Cauliflower Soup Makes 6 servings Contains about 5 g of sugar per serving 1 Tbsp. unsalted butter 1 onion, chopped 1½  tsp. curry powder Salt and pepper ½  tsp. ground cinnamon 1 butternut squash (2-3 pounds),  peeled, seeded, and cut into 2-inch cubes One 2-pound head of cauliflower, cut into 1-inch pieces 2 quarts low-sodium chicken stock Creme fraiche or sour cream, for serving (optional)
  1. Melt butter in a large, heavy pot. Add onion and cook over moderately low heat until onion is softened, about 10 minutes. Add curry powder and season with salt and pepper. Raise heat to high, add cinnamon, stir in squash and cauliflower until coated with the spices. Add chicken stock, cover, and bring to a simmer. Cook until vegetables are very tender, about 40 minutes.
  2. Using an immersion blender, puree soup until smooth. Add heavy cream and return to a simmer. Season to taste. Ladle into bowls, dollop with creme fraiche (if using), and serve.
Sheet-Pan Curried Chicken with Butternut Squash and Brussels Sprouts Makes 4 servings Contains about 9 g of sugar per serving 1 pound of butternut squash, peeled, seeded and cubed 1 pound of brussels sprouts, trimmed and halved 1 large red onion, cut in 12 wedges ½  cup canola or vegetable oil Kosher salt and freshly ground black pepper  1 cup plain Greek yogurt 1 Tbsp. ground ginger 1 Tbsp. curry powder 2 pounds boneless, skinless chicken thighs Rice or naan, for serving
  1. Preheat oven to 450. In a large bowl, toss the butternut squash, brussels sprouts, and red onion with half the oil and season with salt and pepper. Spread in a single layer on a rimmed baking sheet. (You may need two pans). 
  2. In the same bowl you used for the vegetables (no need to clean it), whisk together the remaining oil, yogurt, ground ginger, and curry powder. Add the chicken to the bowl and toss until well coated.
  3. Place the chicken on the vegetables and cook until vegetables are tender and chicken is cooked through, about 40 minutes. The chicken should be browned a bit at the top. If it isn’t, put it under the broiler for up to a minute. Serve with rice or naan.
Roasted Sweet Potato and Black Bean Tacos Makes 4 servings Contains 9 g of sugar per serving 1 Tbsp. extra-virgin olive oil 1 pound ground turkey 2 onions, chopped 2 Tbsp. chopped garlic 1 red bell pepper, seeded and chopped 1 cup chopped celery 1 jalapeno, seeded and chopped 3 Tbsp. chili powder 2 tsp. ground cumin 1 tsp. dried oregano 2 bay leaves Kosher salt and freshly ground black pepper 1 15-ounce can diced tomatoes 1 12-ounce bottle beer 1 15-ounce can pumpkin puree 2 15-ounce cans kidney beans, drained and rinsed Shredded cheddar cheese and sour cream for serving (optional) 
  1. In a large, heavy-bottomed pot, heat oil. Add turkey and stir, breaking it up with a wooden spoon, until lightly browned, about 5 minutes. Add onions, garlic, bell pepper, celery, jalapeno, chili powder, cumin, oregano, bay leaves, salt, and pepper. Cook, stirring, 5 minutes.
  2. Add tomatoes and beer and bring to a boil. Reduce heat and let simmer 15 minutes.
  3. Add pumpkin puree and beans. Cook for 10 minutes more, stirring occasionally. Serve in bowls with cheese and sour cream, if using.
Roasted Sweet Potato and Black Bean Tacos Makes 4 servings Contains 9 g of sugar per serving 2 Tbsp. vegetable oil 1 large white onions, diced 1 poblano or green bell pepper, seeded and diced  2 cloves garlic, minced 2 tsp. kosher salt 2 pounds sweet potato (2 large or 4 medium), peeled and cut into ½-inch dice 2 tsp. chili powder 1 15-ounce can black beans, drained and rinsed 12 (6-inch) corn tortillas Diced avocado, hot, shredded jack cheese, sour cream, and pickled jalapenos for serving (optional)
  1. Preheat oven to 400℉. In a heavy, ovenproof skillet (preferably cast iron), heat 1 Tbsp. oil over medium-high heat. Add onion and poblano pepper and cook, stirring occasionally, until lightly browned. Stir in garlic and 1 tsp. Salt.
  2. In a medium bowl, toss sweet potato with chili powder and 1 tsp. salt. Add to skillet and cook for 1 minute, stirring. Transfer to oven and roast for 15 minutes, until sweet potato is pierced easily with a fork.
  3. Remove skillet from oven and add black beans. Stir to warm through. To serve, top each tortilla with sweet potato mixture and whatever toppings you prefer.
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