Fall flavors accent chicken tenders

What’s fall without apples and cider? Add them to chicken with a hint of rosemary for a real treat.

My family loves spaghetti squash. It nutty-flavored flesh turns into long strands when cooked. I use the microwave – no peeling necessary. If you can only find a large squash, leftovers freeze well. It takes a few extra minutes to make this dish. If you’re pressed for time, microwave green beans for 3 to 4 minutes instead.

Of the many varieties of apples available in October, Red Rome and Golden Delicious are among the best for cooking, as they hold their shape.

This meal contains 599 calories with 32 percent of calories from fat.

Cider Chicken

Makes 2 servings.

3/4 pound chicken tenders

2 teaspoons olive oil

1 cup apple cider

1/2 teaspoon dried rosemary

1 medium Red Rome apple or Golden Delicious, cored and sliced

1/2 multigrain baguette

Heat oil in a skillet just big enough to fit the chicken snuggly over medium-high heat. Brown chicken on both sides, about 2 minutes. Add the cider and rosemary and bring to a simmer. Reduce heat to low and cover with a lid. Cook 5 minutes. A meat thermometer should read 165 degrees. Remove chicken to plate and add the apple slices to the pan. Raise the heat to high and reduce the liquid by half. Spoon the sauce and apples on top of the chicken. Serve with multigrain baguette.

Per serving: 455 calories (22 percent from fat), 11.3 fat (2.1 g saturated, 5.1 g monounsaturated), 108 mg cholesterol, 43.3 g protein, 44.2 g carbohydrates, 5.9 g fiber, 422 mg sodium.

Walnut Crusted Spaghetti Squash

Makes 2 servings.

1 3/4 pound spaghetti squash (3 cups cooked)

2 teaspoons olive oil

Salt and freshly ground black pepper

2 scallions, sliced

2 tablespoons walnuts, broken into small pieces

Prick squash in several places and wrap in paper towel. Microwave on high 5-7 minutes. Remove, let rest a minute and cut in half lengthwise. Scrape out seeds with a spoon and discard. Scrape out the flesh (it will come out in strands) and place in a microwave-safe bowl. Add olive oil and salt and pepper to taste. Cover and microwave on high 2 minutes. Remove and stir in scallions. Sprinkle walnuts on top and serve.

Per serving: 144 calories (64 percent from fat),10.2 g fat (1.3 g saturated, 4.1 g monounsaturated), no cholesterol, 2.6 g protein, 13.3 g carbohydrates, 1.1 g fiber, 30 mg sodium.