by Robin Asbell
If you're craving the comfort and creaminess of mashed potatoes but wary of the carbs, cauliflower makes a surprisingly convincing substitute. You can add traditional mashed potato flavorings like butter, roasted garlic or sour cream — or try wasabi.
Per serving: 84 calories, 0g saturated fat, 16g carbohydrates, 3g protein, 2g fiber, 243mg sodium
by Antony Worrall Thompson
Lentil soup is a fall classic, and this recipe really spices it up with fresh ginger, coriander and curry powder. You blend only half the soup for a nice chunky texture.
Per serving: 215 calories, 1.6g saturated fat, 39g carbohydrates, 31mg sodium
by Deborah Madison
Starting with fresh in-shell or dried beans makes this recipe a bit of a time investment, but it's a deeply flavorful and healthful use of cold-weather produce such as mustard greens, kale, collards or turnip greens.
Per serving: 265 calories, 1g saturated fat, 41g carbohydrates, 9g protein, 6g fiber, 309mg sodium
by Julee Rosso and Sheila Lukins
This quick and easy dish is another excellent addition to a holiday dinner. The secret ingredient is walnut oil, which you combine with grated nutmeg, maple syrup and mustard for a tasty dressing.
Per serving: 264 calories, 2g saturated fat, 13g carbohydrates, 4g protein, 3g fiber, 325mg sodium
9. Chicken Soup
by Judy Bart Kancigor
This fortifying recipe uses plenty of vegetables: the traditional carrots, onion and celery, of course, but also parsnips, sweet potato, turnip, rutabaga and peppers. The outcome is a rich, golden broth filled with chunks of chicken and flavored with dill.
Per serving (for stock): 22 calories, 0g saturated fat, 4g carbohydrates, 1g protein, 1g fiber, 222mg sodium
by Beth Hensperger and Julie Kaufmann
This hearty fall meal makes the most of sweet and nutty acorn squash by pairing it with apple flavors and juicy turkey thighs. The ingredients are easy to put together, but you'll need about six hours to cook it in a crockpot.
Per serving: 363 calories, 1g saturated fat, 73g carbohydrates, 14g protein, 8g fiber, 357mg sodium
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