Fall Foods: Lighter Recipes for Some Favorites (cont.)

Hot Spiced Cranberry Cider

You can also add all of the ingredients to a slow cooker and heat on HIGH until nice and hot, then reduce heat to LOW to keep warm through the evening.

6 cups apple cider
5 cups Ocean Spray Light Cranberry Juice Cocktail (contains Splenda)
3 tablespoons packed brown sugar
4 cinnamon sticks
1 1/2 teaspoons whole cloves
3/4 lemon, thinly sliced

  • Add apple cider, light cranberry juice cocktail, brown sugar, cinnamon sticks, cloves, and lemon slices. Bring to a boil, reduce heat, and simmer for 15-20 minutes.
  • Remove cinnamon, cloves, and lemon slices with a slotted spoon. Serve hot.

Yield: 11 servings (about 1 cup each)

Per serving: 93 calories, 0 g protein, 23 g carbohydrate, 0.2 g fat (0 g saturated fat), 0 mg cholesterol, 0.2 g fiber, 6 mg sodium. Calories from fat: 2%.

Light Cran-Raspberry Sauce

I use this sauce as a topping for desserts, a sauce for meats, or a dip for appetizers.

12-ounce bag cranberries
12-ounce bag frozen red raspberries (about 3 cups fresh)
2 cups orange juice or apple cider (or water)
Zest from 1 orange, finely chopped
1 cup granulated sugar
1 envelope Knox unflavored gelatin (1/4 ounce)
2/3 cup Splenda or Equal Spoonful (or 16 packets Equal sweetener)

  • Combine cranberries, raspberries, juice or water, orange zest, and sugar in nonstick medium saucepan. Bring just to boiling. Reduce heat to medium-low and boil gently, uncovered, stirring occasionally, for about 8 minutes or until cranberry skins pop. Sprinkle the gelatin powder over the top, stir, and continue to boil gently for about 4 more minutes or until skins pop.
  • Remove from heat; use a potato masher to mash mixture slightly. Stir in the sweetener. Pour into serving dishes, cover and chill until ready to serve.

Yield: 4 1/2 cups (about 36 servings if 1/8 cup per serving)

Per serving: 38 calories, 0.5 g protein, 9 g carbohydrate, 0 g fat (0 g saturated fat), 0 mg cholesterol, 1 g fiber, 1 mg sodium. Calories from fat: 2%.

Slow Cooker Spicy Turkey & Tomato Stew

If you don't want to use a slow cooker, instead of following step 2 below, just add the remaining ingredients to the turkey mixture in the large saucepan and bring to a boil. Lower heat to simmer and cook uncovered, about 30 minutes.

1 pound extra-lean ground turkey (6%-9% fat)
1 cup chopped sweet onion
1 1/2 cups finely chopped celery
1/2 teaspoon red pepper flakes (optional)
1 teaspoon ground cumin
2 10.75-ounce cans condensed tomato soup
2 cups low-sodium chicken broth
28-ounce can crushed tomatoes in rich puree
2 tablespoons ground chili powder (add more to taste, if desired)
1/2 to 1 teaspoon ground black pepper (add more as desired)
2 15-ounce cans kidney beans, drained and rinsed (or substitute pinto beans)

  • Add turkey, onions, and celery to large nonstick saucepan and cook over medium-high heat. Cook and stir until turkey and onions are nicely browned, using a potato masher at times to break the meat down into small particles.
  • Spoon the browned turkey mixture into a slow cooker set on HIGH. Stir in the remaining ingredients (red pepper flakes, cumin, condensed tomato soup, chicken broth, crushed tomatoes, chili powder, black pepper, and kidney beans).
  • Cook 1-2 hours or until stew is nice and hot. Once hot, you may reduce the slow cooker to LOW and keep the stew warm until ready to serve.

Yield: 8 servings

Per serving (if 8 servings): 237 calories, 17 g protein, 31 g carbohydrate, 6 g fat, 1.8 g saturated fat, 35 mg cholesterol, 9 g fiber, 555 mg sodium. Calories from fat: 22%.

Recipes provided by Elaine Magee; © 2005 Elaine Magee.

Originally published November 10, 2005.
Medically updated August 2007.


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Last Editorial Review: 8/27/2007