It's apple picking time! Dietitian Meridan Zerner from the Cooper Clinic joins Good Day with some healthy options to get you through the season.
Curried Chicken & Fall Fruit Salad
1/4 cup mayonnaise
2tbs plain 0% or 2% greek yogurt
1 tsp. curry powder
1/4/ tsp. kosher salt
2 cups chopped cooked chicken breast
3 small inner stalks celery with leaves, thinkly sliced
1 apple, diced
4 cups chopped lettuce
1/2 cup red grapes, halved
In a large bowl make the dressing: whisk together the mayonnaise, yogurt, curry powder, and salt. Toss the chicken, celeery, and apple with the dressing. Divide the lettuce onto four plates. Spoon the chicken salad onto lettuce. Top with the grapes.
2 cups per serving
260 calories 13g total fat 2.5g sat fat 12g carb 2g fiber 24g protein 280mg sodium
Apple-Cheddar Quinoa Muffins
1 cup quinoa flour (see Tips)
1 cup whole-wheat pastry flour (see Tips) or gluten-free flour blend
4 teaspoons baking powder
1 tablespoon sugar
1/4 teaspoon salt
2 large eggs
1 cup buttermilk (see Tips)
1 cup grated peeled apple
2 tablespoons extra-virgin olive oil
2 tablespoons minced fresh chives or scallion greens
1 cup shredded sharp Cheddar cheese, divided
Preheat oven to 375 °F. Coat a 12-cup muffin tin with cooking spray or line with paper liners and spray the liners.
Whisk quinoa flour, whole-wheat flour (or gluten-free flour blend), baking powder, sugar and salt in a large bowl. Whisk eggs, buttermilk, apple, oil and chives (or scallions) in a medium bowl. Add the wet ingredients to the dry ingredients. Add half the cheese and stir just until the dry ingredients are moistened; do not overmix. Spoon the batter into the prepared muffin tin. Sprinkle the remaining cheese on top.
Bake the muffins until golden brown and a skewer inserted in the center comes out clean, 20 to 25 minutes. Let cool in the pan for 10 minutes before serving.
Make Ahead Tip: Individually wrap in plastic and freeze airtight for up to 1 month. To reheat frozen muffins, wrap in a paper towel and microwave on High for 30 to 60 seconds.
Equipment: Muffin tin with 12 (1/2-cup) cups
Tips: Look for quinoa flour in the baking section or near gluten-free flours. To make your own, grind whole grains of quinoa into a powder in a clean coffee grinder.
Whole-wheat pastry flour is milled from soft wheat and contains less gluten than regular whole-wheat. Both flours provide the nutritional benefits of whole grains. Find them in large supermarkets, natural-foods stores and online at bobsredmill.comand kingarthurflour.com. Store in the freezer.
No buttermilk? You can make "sour milk" as a substitute: mix 1 tablespoon lemon juice or vinegar into 1 cup nonfat milk; let stand for about 10 minutes before using so the acid can sour the milk.
Storage smarts: For long-term freezer storage, wrap your food in a layer of plastic wrap followed by a layer of foil. The plastic will help prevent freezer burn while the foil will help keep off-odors from seeping into the food.
Brie, Apple, and Arugula Quesadillas
1 tablespoon Dijon mustard
2 teaspoons apple cider
3 (10-inch) flour tortillas
6 ounces Brie cheese, rind removed and cut into 1/4-inch-thick slices, divided
1 Fuji apple, cored and cut into 1/4-inch-thick slices (about 1/2 pound), divided
3 cups arugula, divided
3/4 teaspoon freshly ground black pepper, divided
Combine mustard and cider in a small bowl; stir well.
Heat a large nonstick skillet over medium heat. Spread each tortilla with about 1 1/2 teaspoons mustard mixture. Place 1 tortilla, mustard side up, in pan. Arrange one-third of cheese slices over half of tortilla; cook 1 minute or until cheese begins to melt. Arrange one-third of apple slices over cheese; top with 1 cup arugula. Sprinkle with 1/4 teaspoon pepper. Fold tortilla in half; press gently with a spatula. Cook 2 minutes on each side or until golden brown. Remove from pan. Repeat procedure twice with remaining 2 tortillas, cheese, apple slices, 2 cups arugula, and 1/2 teaspoon pepper. Cut each quesadilla into 4 wedges.
Wine match: Gewürztraminer. For a flavorful apple entrée like these quesadillas, try a French twist with an Alsatian gewürz. The barely off-dry 2009 Helfrich "Noble Tier" Gewürztraminer (Vin D'Alsace; $15) has crisp apple and melon flavors, plus some flamboyant floral (rose and gardenia) and spice components that work beautifully with the aromatic cheese and the spicy arugula.
Calories 182 Fat 7.4 g Satfat 4.4 g Monofat 1.9 g Polyfat 0.2 g Protein 8.2 g Carbohydrate 20.6 g Fiber 3.2 g Cholesterol 24 mg Iron 0.8 mg Sodium 397 mg Calcium 111 mg