Quick Fall Recipes

Staci O’Connor MS, RD, CDN

When the air is crisp and the leaves start to fall, if you are like me, you will love recipes that showcase the best flavors that this season has to offer.  Try to plan your perfect fall menu this weekend and enjoy some fresh autumn recipes that feature the best of fall flavor and produce.

Thai Coconut-Pumpkin Soup

Yield:  Serves 8 (serving size: about 3/4 cup)


  • 2 tablespoons olive oil
  • 2 cups chopped onion
  • 3 garlic cloves, chopped
  • 4 cups (1/2-in.) cubed peeled fresh pumpkin or butternut squash (about 1 lb. 2 oz.)
  • 1 large Granny Smith apple, cut into 1/2-in. cubes
  • 1 tablespoon plus 1 teaspoon red curry paste
  • 1/2 teaspoon ground ginger
  • 1/4 teaspoon salt
  • 3 cups unsalted vegetable stock (such as Swanson)
  • 3/4 cup light coconut milk
  • 1 tablespoon lime juice
  • 2 tablespoons cilantro
  • Lime wedges

How to Make It

  1. Heat oil in a large saucepan over medium heat; swirl to coat. Add onion; cook 5 minutes, stirring occasionally. Add garlic; cook 2 minutes. Add pumpkin, apples, curry paste, ginger, and salt; cook 5 minutes, stirring often. Add stock; bring to a boil. Reduce heat to medium-low; simmer 25 minutes or until pumpkin and apples are tender.
  2. Place half of pumpkin mixture in a blender, remove center piece of blender lid (to allow steam to escape). Secure blender lid on blender. Place a clean towel over opening in blender lid (to avoid splatters); blend until smooth. Place soup in a bowl. Repeat procedure with remaining pumpkin mixture. Pour in coconut milk and lime juice, and reheat in pan if needed. Divide soup evenly among 8 bowls; sprinkle evenly with cilantro. Serve with lime wedges.
Nutritional Information: Calories 147, Fat 5.3 g, Sat fat 1.6 g, Mono fat 2.5 g, Protein 4 g, Carbohydrate 23 g, Fiber 2 g, Cholesterol 0 mg, Iron 1 mg, Sodium 253 mg, Calcium 24 mg

 Apple and Rosemary Pork Roulade

Yield: Serves 4 (serving size: about 3 ounces pork and 2 tablespoons sauce)


  • 1 teaspoon olive oil
  • 3/4 cup pre-chopped onion
  • 3/4 cup chopped Fuji apple
  • 2 teaspoons minced fresh garlic
  • 1 tablespoon cider vinegar
  • 1 teaspoon chopped fresh rosemary
  • 1(1-pound) pork tenderloin, trimmed
  • 1/2 teaspoon kosher salt, divided
  • 1/4 teaspoon freshly ground black pepper
  • Cooking spray
  • 1/3 cup no-salt-added chicken stock (such as Swanson)
  • 3 tablespoon sunfiltered apple cider
  • 1 teaspoon Dijon mustard


  1. Preheat oven to 425°.
  2. Heat a large ovenproof skillet over medium-high heat. Add oil; swirl to coat. Add onion, apple, and garlic; sauté 5 minutes or until tender. Add vinegar and rosemary; cook 1 minute. Place apple mixture in a small bowl. Wipe pan clean.
  3. Slice pork lengthwise, cutting to, but not through, other side. Open halves, laying pork flat. Starting from the center, slice each half lengthwise, cutting to, but not through, other side; open so pork is flat. Place plastic wrap over pork; pound to an even thickness using a meat mallet or small heavy skillet. Sprinkle evenly with 3/8 teaspoon salt and pepper. Spread apple mixture on pork. Roll up, jelly-roll fashion.
  4. Return pan to medium-high heat. Coat pan with cooking spray. Add pork, seam side down; cook 4 minutes or until browned, carefully turning occasionally. Place pan in oven. Bake at 425° for 15 minutes or until a thermometer inserted in the center registers 145°. Remove pork from pan; let stand 5 minutes before slicing.
  5. Return pan to medium-high heat; add stock, cider, mustard, and remaining 1/8 teaspoon salt, stirring with a whisk. Bring to a boil; cook 2 minutes. Serve over pork.
Nutritional Information: Calories 181, Fat 4.1 g, Sat fat 1 g, Mono fat 1.7 g, Protein 24.7 g, Carbohydrate 9.6 g, Fiber 1 g, Cholesterol 74 mg, Iron 1.3 mg, Sodium 343 mg, Calcium 17 mg

 Kale, Apple, and Almond Chicken Salad

Yield: Serves 4 (serving size: about 3 oz. chicken and 2 cups salad)


  • 1/4 cup olive oil
  • 1 teaspoon grated lemon rind
  • 3 tablespoons fresh lemon juice
  • 2 teaspoons chopped fresh thyme
  • 1 teaspoon Dijon mustard
  • 1/2 teaspoon kosher salt, divided
  • 1/2 teaspoon freshly ground black pepper, divided
  • 12 ounces skinless, boneless chicken thighs
  • Cooking spray
  • 6 cups baby kale
  • 2 medium carrots, peeled and thinly sliced diagonally
  • 2 celery stalks, thinly sliced
  • 1 apple, halved and cut into 1/4-in.-thick slices
  • 1/4 cup sliced almonds, toasted


  1. Combine oil, rind, juice, thyme, mustard, 1/4 teaspoon salt, and 1/4 teaspoon pepper in a bowl, stirring with a whisk. Place 2 tablespoons juice mixture in a large ziplock plastic bag; reserve remaining juice mixture. Add chicken to bag; seal bag. Let stand at room temperature 10 minutes, turning bag occasionally.
  2. Heat a large skillet over medium-high heat. Coat pan with cooking spray. Remove chicken from marinade; discard marinade. Pat chicken dry. Sprinkle chicken with remaining 1/4 teaspoon salt. Add chicken to pan; cook 5 minutes on each side or until done. Place chicken on a cutting board; let stand 5 minutes. Cut across the grain into thin slices.
  3. Combine kale, carrots, celery, and apple in large bowl. Add remaining juice mixture; toss to coat. Divide kale mixture evenly among 4 plates; top evenly with chicken. Sprinkle with almonds and remaining 1/4 teaspoon pepper.
Nutritional Information: Calories 318, Fat 20.6 g, Sat fat 3 g, Mono fat 12.9 g, Protein 20 g, Carbohydrate 14 g, Fiber 4 g, Cholesterol 81 mg, Iron 2 mg, Sodium 447 mg, Calcium 159 mg, Sugars 6 g

Resources:  www.myrecipes.com, www.cookinglight.com