Healthy Fall Recipes: Pumpkin Quiche, Baked Tilapia, Pumpkin Cookies

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Fall is here in a big way, so it's time to bust out some seriously seasonal recipes! These new creations are so good, they almost need a theme song. But we don't make music; we make guilt-free food. So think of a song that reminds you of fall, and hum it while you read...

Crustless Pumpkin Quiche Supreme

1/8th of recipe (1 slice): 67 calories, 1g total fat (0.5g sat fat) 332mg sodium, 8g carbs, 2g fiber, 3.5g sugars, 6g protein --PointsPlus® value 2* -- SmartPoints® value 1*

Who says pumpkin is only for desserts? Serve this with dinner or as part of a light lunch -- YUM!

1 cup chopped sweet onion
1 cup chopped mushrooms
2 cups chopped spinach leaves
4 wedges The Laughing Cow Light Creamy Swiss cheese, room temperature
One 15-oz. can pure pumpkin (like the kind by Libby's)
1 1/4 cups fat-free liquid egg substitute (like Egg Beaters Original)
2 tsp. chopped garlic
1/2 tsp. each salt and black pepper
1/8 tsp. chili powder

Preheat oven to 350 degrees. Spray a 9" pie pan with nonstick spray and set aside.

Bring a large skillet sprayed with nonstick spray to medium-high heat on the stove. Add onion and, stirring occasionally, cook until softened and slightly browned, about 6 minutes.

Transfer cooked onion to a large bowl and set aside. Remove skillet from heat. If needed, wash and dry. Spray with nonstick spray and return to medium-high heat. Add mushrooms and, stirring occasionally, cook until softened and lightly browned, about 4 minutes. Add spinach and cook until wilted and excess moisture has evaporated, about 2 more minutes.

Transfer mushroom-spinach mixture to the large bowl. Add cheese wedges, breaking them into pieces as you add them. Mix thoroughly, until cheese has melted and is evenly distributed. Add all remaining ingredients to the bowl and mix well. Evenly transfer mixture to the pie pan.

Bake in the oven until firm and lightly browned on top, about 1 hour.

Allow to slightly cool. Cut into 8 slices and enjoy!


Berry-Good Almond-Panko Tilapia

1/4th of recipe (1 fish fillet with sauce): 251 calories, 5g total fat (1g sat fat), 305mg sodium, 20g carbs, 1.5g fiber, 5g sugars, 26.5g protein -- PointsPlus® value 6* -- SmartPoints® value 6*

Cranberries give this recipe some autumnal zing. (Pssst... Autumnal zing can also be found in chilly October wind and the sound of leaves crunching under your feet...)

1/2 cup panko breadcrumbs
2 tbsp. whole-wheat flour
2 tbsp. slivered almonds, roughly chopped
1/8 tsp. each garlic powder, onion powder, salt, and black pepper
1/4 cup fat-free liquid egg substitute (like Egg Beaters Original)
Four 4-oz. raw tilapia fillets

3/4 cup cranberries, thawed from frozen
1/4 cup orange juice
1/4 cup honey Dijon mustard (like the kind by French's)
1 tsp. granulated white sugar

Preheat oven to 350 degrees. Spray a baking sheet with nonstick spray and set aside.

In a sealable plastic bag or container, combine breadcrumbs, flour, almonds, and seasonings. Seal and shake to mix. Transfer mixture to a plate, evenly spreading it out, and set aside. Place egg substitute in a shallow bowl, and set aside as well.

Make sure tilapia fillets are as dry as possible. (Blot with paper towels.) Place a fillet in egg substitute and flip to coat. Gently shake to remove excess egg substitute, and then transfer to the crumb mixture. Flip to evenly coat with crumbs, and place on the baking sheet. Repeat with remaining fillets, placing them evenly spaced on the sheet.

Bake in the oven until fish is cooked through and edges have lightly browned, 12 - 15 minutes.

Meanwhile, to make the sauce, bring a small nonstick pot to medium-high heat on the stove. Add cranberries and orange juice, and bring to a boil. Once boiling, reduce heat to low. Stirring occasionally, let simmer until cranberries are somewhat shriveled, about 6 minutes.

Remove from heat and allow to slightly cool. Transfer to a small blender or food processor, and add all other sauce ingredients. Pulse until smooth.

Just before serving, evenly spoon sauce over the fish, about 2 tbsp. per fillet, or serve on the side. Enjoy!


Pumpkin Softies

1/8th of recipe (1 softie): 126 calories, 2g total fat (0.5g sat fat) 93mg sodium, 25.5g carbs, 3g fiber, 11g sugars, 3g protein --PointsPlus® value 3* -- SmartPoints® value 5*

Soft cookie-like treats, fresh from the oven... and they DON'T have a bazillion calories?! We're getting into the fall spirit as we speak, er, type...

1 cup canned pure pumpkin (like the kind by Libby's)
1/4 cup brown sugar (not packed)
2 tbsp. granulated white sugar
2 tbsp. light whipped butter or light buttery spread (like Brummel & Brown)
2 tbsp. fat-free liquid egg substitute (like Egg Beaters Original)
1/4 tsp. vanilla extract
3/4 cup whole-wheat flour
1 tsp. pumpkin pie spice
1 tsp. cinnamon
1/2 tsp. baking powder
1/8 tsp. salt
1/2 cup old-fashioned oats
1/4 cup raisins (not packed), chopped

Preheat oven to 350 degrees. Line a large baking sheet with parchment paper and set aside.

In a medium bowl, combine pumpkin, brown sugar, white sugar, butter, egg substitute, and vanilla extract. Mix thoroughly with a wire whisk or fork.

Add flour, pumpkin pie spice, cinnamon, baking powder, and salt, and thoroughly stir until smooth. Add oats and chopped raisins (make sure raisins don't stick together), and stir until evenly dispersed. Spoon batter onto the baking sheet in 8 evenly spaced mounds. Use the back of a spoon to spread and flatten batter into circles about 3 inches wide.

Bake in the oven until a toothpick inserted into the center of a "softie" comes out clean, 12 - 15 minutes. Allow to cool and then enjoy!



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® trademark.

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