Apple, Bacon and Sweet Potato Mini Casseroles

Ingredients:

  • Nonstick cooking spray
  • 10 slices lower sodium, less fat bacon
  • 2 cups chopped cooking apples
  • ½ cup chopped onion
  • 1 10-ounce sweet potato, peeled and cut into 1/4-inch pieces
  • 2 teaspoons snipped fresh thyme or 1/2 teaspoon dried thyme, crushed
  • ¼ teaspoon black pepper
  • 1 ½ cups refrigerated or frozen egg product, thawed, or 6 eggs, lightly beaten
  • ¾ cup fat-free milk
  • ¾ cup shredded reduced-fat cheddar cheese (3 ounces)

Directions:

  1. Preheat oven to 350 degrees F. Coat twelve 2 1/2-inch muffin cups with cooking spray. Cut four of the bacon slices crosswise into thirds; chop remaining bacon.
  2. In a 12-inch skillet cook large bacon pieces over medium until crisp. Drain bacon on paper towels; discard drippings. Add chopped bacon, apples, and onion to skillet. Cook over medium 5 minutes, stirring occasionally. Add sweet potato; cook 10 minutes or just until potato is tender, stirring frequently. Stir in thyme and pepper.
  3. Divide potato mixture among prepared muffin cups. In a medium bowl combine egg and milk; pour over potato mixture (cups will be full). Top with cheese.​
  4. Bake 25 minutes or until puffed and a knife comes out clean. Cool in cups 5 minutes. Remove from cups. Top with large bacon pieces. Serve warm.

Butternut Squash Soup with Apple Grilled Cheese Sandwiches

Ingredients:

2 tablespoons grapeseed oil or coconut oil, divided
1 cup chopped onion
2 tablespoons minced fresh ginger
1 teaspoon ground cumin
1 teaspoon ground turmeric
¼ teaspoon cayenne pepper, plus more for garnish
5 cups cubed (1-inch) peeled butternut squash
1 (15 ounce) can light coconut milk, divided
2 cups low-sodium no-chicken broth or chicken broth
1 small apple, thinly sliced, divided
¾ teaspoon salt
1 tablespoon lime juice
4 slices whole-wheat country bread
1 cup shredded smoked Gouda or Cheddar cheese
Ground pepper for garnish
Directions:
  1. Heat 1 tablespoon oil in a large saucepan over medium heat. Add onion and ginger; cook, stirring, until starting to soften, about 3 minutes. Add cumin, turmeric and cayenne; cook, stirring, for 30 seconds. Add squash, coconut milk (reserve 4 tablespoons for garnish, if desired), broth, half the apple slices and salt. Bring to a boil. Reduce the heat to maintain a simmer and cook, stirring occasionally, until the squash is tender, about 20 minutes. Stir in lime juice. Remove from heat.
  2. Puree the soup in the pan using an immersion blender or in batches in a blender. (Use caution when blending hot liquids.)
  3. Divide 1/2 cup cheese between 2 slices of bread. Top with the remaining apple slices, cheese and bread. Heat the remaining 1 tablespoon oil in a large nonstick skillet over medium heat. Add the sandwiches and cook until lightly browned on both sides and the cheese is melted, about 2 minutes per side. Cut in half. Garnish the soup with the reserved coconut milk, more cayenne and ground pepper, if desired.
 
Tip: To make ahead: Refrigerate soup (Steps 1-2) for up to 3 days.
Sources:
  • Diabetic Living Magazine. Eating Well. "Apple, Bacon and Sweet Potato Mini Casseroles". Eating Well, n.d., https://www.eatingwell.com/recipe/264602/apple-bacon-and-sweet-potato-mini-casseroles/#nutrition. Accessed 13 April 2022.
  • Breana, Killeen. "Butternut Squash Soup with Apple Grilled Cheese Sandwiches". Eating Well, n.d., ​https://www.eatingwell.com/recipe/275766/butternut-squash-soup-with-apple-grilled-cheese-sandwiches/. Accessed 13 April 2022.
  • Price, Annie. "Thyme Benefits for Your Throat, Heart and Mood. Dr. Axe, 2022. https://draxe.com/nutrition/thyme/. Accessed 04 December 2022.
  • Spice World, Inc. "10 Health Benefits of Ginger". Spice World. 2022. https://spiceworldinc.com/health/10-health-benefits-of-ginger/. Accessed 04 December 2022.