Fall Recipe Spotlight

Fall is in the air, so I'm sharing a few of my very favorite fall recipes. Each of these recipes uses seasonal produce that's good for both your health and your budget. Which one will you spotlight first?First on the agenda is... a tasty and quick fig salad!Ingredients:

• 4 cups fresh seasonal greens
• ½ cup micro greens (optional)
• Light spray of olive oil
• Balsamic vinegar to taste (we love the chocolate one with the figs)
• 1 cup sliced figs
• 3 olives

Directions:

1. Combine all ingredients in a large bowl and toss thoroughly.
2. Serve immediately.

Chef's Tips:

1. It helps to put the figs on top after tossing everything else together so that you don’t mush them into the salad.
2. For the best deal and freshest flavor, see what salad greens are in season at a local farmstand, farmer's market, or local food store.
3. You can usually find microgreens at a farmstand or local food store too. Pictured above is a mix garlic and radish microgreens.
4. If you can't get microgreens, try some of your favorite chopped fresh herbs or radishes. That will give the same little pop of flavor.

Next up is a hearty and warming chicken thigh stew!

Ingredients:

• Olive oil spray
• 1/2 onion, chopped
• 2 carrots, sliced thin
• 1 bulb of fennel, sliced
• 2 small boneless, skinless chicken thighs
• 1 large red potato, with peel, sliced
• 2 cups water
• Pinch each: thyme, bay leaf, rosemary
• 1 tsp garlic powder
• Dash of black pepper

Directions:

1. Lightly spray a Dutch oven pan and heat over medium high.
2. Add the onions, carrots, and fennel and sauté briefly.
3. Cover and cook until the vegetables are transparent (about 3 more minutes).
4. Add the chicken and potatoes, stir; then add the water and seasonings.
5. Bring the heat to a medium temperature so the stew simmers but does not boil.
6. Cook, covered, until the chicken is done and the potatoes are tender, about 15 minutes.
7. Serve hot.

Chef's Tips:

1. Many recipes call for chicken breast because it's low in fat and calories. Yet chicken thighs, used in the right proportion in a recipe, can still yield a healthful result. Plus their price is easy on the pocket book.
2. This stew recipe has only 200 calories per serving, so you can add a little whole grain bread, salad (like the one above!), and milk or yogurt to your meal.

SeptemberOctoberseasonalfallcooking 101Budgetchickenchicken thighsrecipes

Stephanie Ronco

Stephanie Ronco has been editing for Food and Health Communications since 2011. She graduated from Colorado College magna cum laude with distinction in Comparative Literature. She was elected a member of Phi Beta Kappa in 2008.