Fast Fall Recipes

Full of flavor, short on fuss (each dish uses five ingredients or less!)

These beautiful fresh fall ingredients make flavoring simple, healthy dishes a snap. // Photograph by Katie Cavuto Boyle

In the mood for fall flavors without a lot of fuss? Try this menu fit for a weeknight meal or entertaining company. Each recipe contains five ingredients or less, which means less shopping, chopping, and cooking. Enjoy!

(P.S.: Olive oil, salt and pepper don’t count!)

Pumpkin Seed Chimichurri With Roasted Salmon
Serves 4


• 1 pound salmon, divided into 4 filets
• 1 tablespoon olive oil
• Salt and pepper to taste

Per serving: 237 calories, 22 g protein, 0g carb, 15 g fat, 3 g sat fat, 66 mg chol, 133 g sodium

Serves 12
• 3/4 cup roasted pumpkin seeds
• 2 garlic cloves, whole
• 2 cup flat leaf fresh parsley
• 1/2 cup chives
• 2-3 red wine vinegar
• 2 tbsp olive oil (can thin out with a 1 tbsp water)
• Salt and pepper to taste

Preheat Oven to 400. Place salmon filets on a baking dish. Season the salmon with olive oil, salt and pepper. Bake salmon uncovered for 10-12 minutes or until desired doneness.

While salmon is cooking, combine pumpkin seeds, garlic, parsley, chives and vinegar in a food processor. Pulse to combine. While food processor is on, drizzle in the oil. Season with salt and pepper, mix and serve cold with salmon.

Per serving: 100 calories, 5 g protein, 3 g carb, 8 g fat, 1.5 g sat fat, 0 mg chol, 31 mg sodium, 1 g fiber

Roasted, Mashed Sweets
4 servings

• 3 medium peeled sweet potatoes
• 1 tbsp olive oil
• 1 tbsp maple syrup
• Salt and pepper

Preheat oven to 425°.
Make a few slits in the potatoes to let the air out during cooking.
Bake at 425° for 35-45 minutes or until tender. Cool then peel off the skin. Mash the insides with olive oil, maple syrup, salt and pepper.

Per serving: 126 calories, 1.5 g protein, 23 g carb, 3.5 g fat, .5 g sat fat, 0 mg chol, 54 g sodium, 2.9 g fiber

Garlicky Kale
Serves 4
• 1 pound kale, tough stems discarded and leaves cut into 1/2-inch-wide strips
• 1 tablespoons olive oil
• ¼ teaspoon red pepper flakes
• 1 shallot, sliced thinly
• 1 garlic cloves, minced
• Salt and pepper to taste

Heat oil in a 12-inch sauté pan over moderately high heat. Add red pepper flakes, shallots and garlic and cook for 1 minute. Add kale and cook for 3-5 minutes, tossing regularly to wilt (adding 1-2 tablespoons of water helps the kale wilt). Reduce heat to moderate, and cook another 3-5 minutes. Season with salt and pepper and serve.

Per serving: 103 calories, 4.6 g protein, 15 g carb, 4.5 g fat, .6 g sat fat, 0 mg chol, 60 g sodium, 2.72 g fiber