Whats fall without apples and cider? Add them to chicken with a hint of rosemary for a real treat.
My family loves spaghetti squash. It nutty-flavored flesh turns into long strands when cooked. I use the microwave no peeling necessary. If you can only find a large squash, leftovers freeze well. It takes a few extra minutes to make this dish. If youre pressed for time, microwave green beans for 3 to 4 minutes instead.
Of the many varieties of apples available in October, Red Rome and Golden Delicious are among the best for cooking, as they hold their shape.
• Fuji or Gala apples are the next best choices; Red Delicious and Granny Smith do not hold their shape when cooked.
• Apple juice can be used instead of apple cider.
• Start chicken.
• While chicken cooks, start squash.
• Finish chicken.
• Finish squash.
To buy: 3/4 pound chicken tenders, 1 small bottle apple cider, 1 medium golden delicious or red Rome apple, 13/4 pound spaghetti squash, 1 bunch scallions, 1 multigrain baguette, 1 small package walnuts.
Staples: Dried rosemary, olive oil, salt and black peppercorns.
HEAT oil over medium-high heat in a skillet just big enough to fit the chicken snugly. Brown chicken on both sides, about 2 minutes. Add the cider and rosemary and bring to a simmer. Reduce heat to low and cover with a lid. Cook 5 minutes. A meat thermometer should read 165 degrees. Remove chicken to plate and add the apple slices to the pan.
RAISE heat to high and reduce the liquid by half. Spoon the sauce and apples on top of the chicken. Serve with multigrain baguette.Yield: 2 servings Per serving: 455 calories (22 percent from fat), 11.3 fat (2.1 g saturated, 5.1 g monounsaturated), 108 mg cholesterol, 43.3 g protein, 44.2 g carbohydrates, 5.9 g fiber, 422 mg sodium. Walnut-Crusted Spaghetti Squash 1 3/4 pound spaghetti squash (3 cups cooked) 2 teaspoons olive oil Salt and freshly ground black pepper 2 scallions, sliced 2 tablespoons walnuts, broken into small pieces
PRICK squash in several places and wrap in paper towel. Microwave on high 5-7 minutes. Remove, let rest a minute and cut in half lengthwise. Scrape out seeds with a spoon and discard. Scrape out the flesh (it will come out in strands) and place in a microwave-safe bowl.
ADD olive oil and salt and pepper to taste. Cover and microwave on high 2 minutes. Remove and stir in scallions. Sprinkle walnuts on top and serve. Makes 2 servings.Per serving: 144 calories (64 percent from fat),10.2 g fat (1.3 g saturated, 4.1 g monounsaturated), no cholesterol, 2.6 g protein, 13.3 g carbohydrates, 1.1 g fiber, 30 mg sodium.