Read Delicious One-Pot Dishes Online

Authors: Linda Gassenheimer

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Delicious One-Pot Dishes (7 page)

BOOK: Delicious One-Pot Dishes
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Prep Time: 10 minutes / Cooking Time: 20 minutes

Serves: 2 / Serving Size: 5 ounces chicken, 1 cup vegetables, 1/2 cup sauce, 3/4 cup potatoes

3/4 pound boneless, skinless chicken thighs
1 tablespoon olive oil
1 teaspoon minced garlic
3/4 pound red potatoes, washed, unpeeled, and cut into 1/4–1/2-inch pieces
1/2 cup diced onion
1/2 cup sliced carrots
3/4 cup fat-free, low-sodium chicken broth
3/4 cup frozen corn kernels
1/4 cup plus 2 tablespoons chopped fresh dill leaves, divided
1/8 teaspoon salt
1/4 teaspoon freshly ground black pepper
1/2 cup fat-free sour cream
1 tablespoon cornstarch

1. Remove visible fat from the chicken thighs. Heat oil in a nonstick skillet over medium-high heat. Add the chicken and brown 1 minute per side.

2. Add the garlic, potatoes, onion, carrots, and broth to skillet. Cover with a lid, reduce heat to medium, and cook 10 minutes. Add the corn and 1/4 cup dill. Cook 3 more minutes. Add 1/2 cup water if skillet becomes dry. Sprinkle with salt and pepper.

3. Remove chicken to a plate. A meat thermometer inserted into chicken should read 170°F.

4. Mix sour cream and cornstarch together. Spoon sour cream sauce over vegetables and stir.

5. Divide the vegetables between 2 dinner plates. Place chicken on top and sprinkle remaining 2 tablespoons dill over the chicken.

Choices/Exchanges: 3 1/2 starch, 1 vegetable, 4 1/2 lean protein, 1 fat Per serving: Calories 540, Calories from Fat 140, Total Fat 15 g, Saturated Fat 2.5 g, Monounsaturated Fat 7.0 g, Trans Fat 0.0 g, Cholesterol 165 mg, Sodium 490 mg, Potassium 1695 mg, Total Carbohydrate 60 g, Dietary Fiber 6 g, Sugars 8 g, Protein 43 g, Phosphorus 165 mg

Shopping List:

3/4 pound boneless, skinless chicken thighs
3/4 pound red potatoes
1 package frozen corn kernels
1 bunch fresh dill
1 carton fat-free sour cream

Staples:

Olive oil
Minced garlic
Onion
Carrots
Fat-free, low-sodium chicken broth
Salt and black peppercorns
Cornstarch

Helpful Hints:

• Any type of onion can be used.

• Minced garlic can be found in the produce section of the market.

• A quick way to chop fresh dill is to snip the leaves off the stem with scissors.

Shop Smart:

• Fat-free, low-sodium chicken broth with 20 calories, 0 g fat, and 150 mg sodium per cup.

Greek Chicken Casserole

Kalamata olives and a topping of feta cheese help create a simple, Greek one-pot meal.

Countdown:

• Prepare all ingredients.

• Make casserole.

Prep Time: 15 minutes / Cooking Time: 20 minutes

Serves: 2 / Serving Size: 5 ounces chicken, 1 cup vegetables, 1 cup potatoes, 1 1/2 tablespoons cheese

2 teaspoons olive oil
3/4 pound boneless, skinless chicken breasts, cut into 1-inch pieces
1 pound red potatoes, cut into 1/2-inch cubes (about 2 cups)
1 cup sliced yellow onion
3 cloves garlic, crushed
1 teaspoon dried oregano
1/2 cup fat-free, low-sodium chicken broth
1/4 pound trimmed green beans, cut into 1-inch pieces
1/2 cup sliced pimiento, rinsed and drained
8 pitted black olives, diced
1/4 teaspoon freshly ground black pepper
1 ounce crumbled reduced-fat feta cheese (about 3 tablespoons)

1. Heat oil in a nonstick casserole over medium-high heat. Add the chicken and brown on all sides, about 3–4 minutes. Remove to a plate.

2. Add the potatoes, onion, garlic, and oregano to casserole and sauté 5 minutes. Add the broth and green beans. Cover with a lid, bring to a simmer, and cook 5 minutes or until the potatoes are soft.

3. Return the chicken to the casserole, add the pimiento, and cook 2–3 minutes.

4. Remove from heat and stir in the olives. Add black pepper.

5. Spoon onto 2 dinner plates and sprinkle feta cheese on top.

Choices/Exchanges: 2 starch, 3 vegetable, 5 1/2 lean protein, 1 fat Per serving: Calories 520, Calories from Fat 120, Total Fat 13 g, Saturated Fat 3.2 g, Monounsaturated Fat 6.2 g, Trans Fat 0.0 g, Cholesterol 130 mg, Sodium 500 mg, Potassium 2035 mg, Total Carbohydrate 52 g, Dietary Fiber 9 g, Sugars 9 g, Protein 49 g, Phosphorus 620 mg

Shopping List:

3/4 pound boneless, skinless chicken breasts
1 pound red potatoes
1 yellow onion
1 bottle dried oregano
1/4 pound trimmed green beans
1 jar sliced pimiento
1 container pitted black olives
1 small container reduced-fat feta cheese

Staples:

Olive oil
Garlic
Fat-free, low-sodium chicken broth
Black peppercorns

Helpful Hints:

• Any type of olives can be used.

• A skillet or large saucepan can be used instead of a casserole.

Shop Smart:

• Fat-free, low-sodium chicken broth with 20 calories, 0 g fat, and 150 mg sodium per cup.

Italian Sausage Frittata

Frittatas make a quick supper. They are perfect for a busy weekday meal. All you need are a few vegetables, some sausage or leftover meat, and eggs and you can have dinner ready in 15–20 minutes. A frittata is a thick Italian omelet or crustless quiche. The secret is to cook it slowly for 10 minutes so that it becomes thick.

Countdown:

• Preheat broiler.

• Prepare all ingredients.

• Make frittata.

Prep Time: 10 minutes / Cooking Time: 25 minutes

Serves: 2 / Serving Size: 1 1/2 ounces sausage, 2 cups vegetables, 1/2 cup potatoes, 1 whole egg, 2 1/2 egg whites

1/4 pound italian turkey sausage
2 teaspoons olive oil
1/2 pound russet or baking potatoes, cut into 1/2-inch cubes (about 1 1/2 cups)
2 cups sliced onion
2 cups washed, ready-to-eat spinach
2 cups sliced baby bella mushrooms
2 teaspoons minced garlic
2 large whole eggs
5 large egg whites
1/4 cup skim milk
1/2 cup fresh basil
1/4 teaspoon freshly ground black pepper

1. Preheat broiler. Cut sausage into 1/2-inch slices.

2. Heat oil in a medium-size, ovenproof, nonstick skillet over medium-high heat. Add potatoes and sauté 3 minutes. Add the sausage, onion, and spinach and sauté 3 minutes, stirring several times. Add the mushrooms and garlic. Continue to sauté 1–2 minutes.

3. Meanwhile, whisk whole eggs, egg whites, and skim milk together. Tear basil into small pieces and add to egg mixture with black pepper.

4. Pour into skillet and gently stir vegetables to make sure egg mixture spreads throughout the pan. Press the sausage and vegetables into the egg mixture. Turn heat to low and cook 10 minutes. Frittata will be mostly cooked through.

5. Place frittata under broiler to brown 1–2 minutes. Watch to make sure top doesn't brown too much.

6. To serve, loosen frittata around edges, cut in half, and slip each half onto individual plates.

Choices/Exchanges: 1 1/2 starch, 4 vegetable, 3 lean protein, 1 fat Per serving: Calories 420, Calories from Fat 140, Total Fat 15, Saturated Fat 3.5 g, Monounsaturated Fat 6.5 g, Trans Fat 0.0 g, Cholesterol 230 mg, Sodium 600 mg, Potassium 1600 mg, Total Carbohydrate 45 g, Dietary Fiber 6 g, Sugars 10 g, Protein 35 g, Phosphorus 430 mg

Shopping List:

1/4 pound italian turkey sausage
1/2 pound russet or baking potato
1 bag washed, ready-to-eat spinach
1 package sliced baby bella mushrooms
1 package basil

Staples:

Olive oil
Onion
Minced garlic
Eggs (7 needed)
Skim milk
Black peppercorns

Helpful Hints:

• Sliced fresh onions can be found in the produce section of the market.

• Minced garlic can be found in the produce section of the market.

• Use a nonstick skillet with an ovenproof handle for frittata.

Shop Smart:

• Turkey sausage (or italian turkey sausage) with 44 calories, 2.3 g fat, 0.6 g saturated fat, and 168 mg sodium per ounce.

Mulligatawny Soup

Curry powder and ginger give Mulligatawny soup a pungent flavor, while freshly diced, crunchy apple provides a contrast in textures.

Authentic curry powder is a blend of freshly ground spices and herbs such as cardamom, chilies, cinnamon, cloves, coriander, and cumin and it is made fresh every day. Commercial curry powder comes in two forms: standard and madras (the hotter version).

Countdown:

• Prepare ingredients.

• Make soup.

Prep Time: 10 minutes / Cooking Time: 15 minutes

Serves: 2 / Serving Size: 3 ounces turkey, 3/4 cup potatoes, 2 1/4 cups vegetables and broth

2 teaspoons canola oil
1 cup sliced onion
1/2 cup sliced carrots
3/4 pound red potatoes, cut into 1/4–1/2-inch cubes (about 2 1/4 cups)
1/2 cup sliced celery
1/2 pound turkey breast, cut into 1/2-inch pieces
1/2 tablespoon curry powder
1 tablespoon flour
1 tablespoon fresh ginger, chopped OR 2 teaspoons ground ginger
1 cup fat-free, low-sodium chicken broth
1 cup water
1/3 cup light coconut milk
1/4 teaspoon salt
1/4 teaspoon freshly ground black pepper
4 lemon wedges
1 small golden delicious apple, cored and cut into 1/4–1/2-inch cubes (about 1 cup)
2 tablespoons chopped fresh cilantro

1. Heat oil in a large nonstick saucepan over medium-high heat. Add onion, carrots, potatoes, and celery. Sauté 5 minutes.

2. Add turkey, curry powder, flour, and ginger and sauté 2 minutes, stirring to incorporate the ingredients with the spices and flour.

3. Add the chicken broth, water, and coconut milk and simmer 5 minutes, scraping up brown bits in bottom of pan. Do not boil.

4. Add salt and pepper. Squeeze lemon juice into the soup and stir to mix in. Sprinkle with apple and cilantro.

5. Serve in 2 large soup bowls.

Choices/Exchanges: 2 starch, 1 fruit, 1 vegetable, 3 1/2 lean protein, 1/2 fat Per serving: Calories 420, Calories from Fat 80, Total Fat 9 g, Saturated Fat 2.8 g, Monounsaturated Fat 3.3 g, Trans Fat 0.0 g, Cholesterol 65 mg, Sodium 580 mg, Potassium 1590 mg, Total Carbohydrate 53 g, Dietary Fiber 8 g, Sugars 14 g, Protein 35 g, Phosphorus 450 mg

Shopping List:

3/4 pound red potatoes
1 bunch celery
1/2 pound turkey breast
1 bottle curry powder
1/2-inch piece fresh ginger or 1 bottle ground ginger
1 can light coconut milk
1 lemon
1 small golden delicious apple
1 bunch cilantro

Staples:

Canola oil
Onion
Carrots
Flour
Fat-free, low-sodium chicken broth
Salt and black peppercorns

Helpful Hints:

• Curry powder can be found in the spice section of the supermarket. It loses its freshness after 2–3 months.

• This soup tastes even better as it sits. Let stand about 5–10 minutes before serving and reheat if you have time.

• Slice vegetables in food processor or buy precut vegetables in the produce section to save time.

Shop Smart:

• Fat-free, low-sodium chicken broth with 20 calories, 0 g fat, and 150 mg sodium per cup.

• Light coconut milk with 152 calories, 13.6 g fat, 12.1 g saturated fat, and 46 mg sodium per cup.

Orange-Apricot Chicken

This sweet and tangy chicken dish combines sweet orange juice and apricots with olives, capers, and balsamic vinegar, which form a sauce for chicken drumsticks. You can place all of the ingredients in a casserole and let them cook on their own for an hour.

Countdown:

• Prepare ingredients.

• Add to casserole and cook.

Prep Time: 10 minutes / Cooking Time: 65 minutes

Serves: 2 / Serving Size: 5 ounces chicken, 1/3 cup vegetables and fruit, 3/4 cup rice

1 1/4 pounds bone-in, skinless chicken drumsticks
Olive oil cooking spray
1/4 cup dried apricots, cut in half
2 teaspoons minced garlic
5 pitted black olives
1 tablespoon drained capers
1/2 cup sliced celery
1/4 cup balsamic vinegar
1/4 cup orange juice
1/2 medium navel orange, zest and slices
1 package microwave brown rice (to make 1 1/2 cups cooked rice)
1/8 teaspoon salt
1/4 teaspoon freshly ground black pepper

1. Remove visible fat from the chicken. Spray a heavy-bottom casserole with olive oil cooking spray and place over medium heat.

2. Add the chicken, apricots, garlic, olives, capers, celery, vinegar, and orange juice. Grate the rind of the orange over the ingredients. Cut the orange into slices and place them over the chicken.

3. Cover, reduce heat to medium-low, and cook 1 hour until the chicken is fork-tender. A meat thermometer inserted into chicken should read 165°F.

4. Microwave rice according to package instructions. Measure out 1 1/2 cups and save remaining rice for another meal.

5. Divide rice between 2 plates and serve chicken over rice. Sprinkle with salt and pepper.

Choices/Exchanges: 2 1/2 starch, 1 fruit, 5 lean protein Per serving: Calories 490, Calories from Fat 110, Total Fat 12 g, Saturated Fat 2.5 g, Monounsaturated Fat 5.3 g, Trans Fat 0.0 g, Cholesterol 160 mg, Sodium 540 mg, Potassium 900 mg, Total Carbohydrate 57 g, Dietary Fiber 6 g, Sugars 17 g, Protein 39 g, Phosphorus 470 mg

Shopping List:

1 1/4 pounds bone-in, skinless chicken drumsticks
1 package dried apricots
1 small container pitted black olives
1 small jar capers
1 bunch celery
1 bottle balsamic vinegar
1 small bottle orange juice
1 navel orange
1 package microwave brown rice

Staples:

Olive oil cooking spray
Minced garlic
Salt and black peppercorns

Helpful Hints:

• Look for bone-in, skinless chicken drumsticks. If skinless is not available, just remove the skin from the chicken.

• Minced garlic can be found in the produce section of the market.

Sausage, Potato, and Beer Stew

Sweet potatoes, tomatoes, and apples are combined with turkey sausage to make this a tasty autumn stew. I cooked the ingredients in beer, which added an intriguing depth of flavor.

There are several types of turkey sausage available in the supermarket meat case. I prefer the mild ones for this dinner; but if you like your stews with a kick, buy the ones marked hot.

BOOK: Delicious One-Pot Dishes
5.33Mb size Format: txt, pdf, ePub
ads

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