Delicious One-Pot Dishes (9 page)

Shop Smart:

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

Braised Chinese Shrimp

The total cooking time for this dinner is 10 minutes. Add 15 minutes preparation time and the meal can be ready in 25 minutes.

For easy stir-frying, place all of the prepared ingredients on a cutting board or plate in order of use. That way you won't have to look at the recipe again once you start to cook. Make sure your wok is very hot before adding the ingredients.

Prep Time: 15 minutes / Cooking Time: 10 minutes

Serves: 2 / Serving Size: 5 ounces shrimp, 4 cups vegetables, 1/2 cup rice, 1 tablespoon sauce, 1 tablespoon nuts

1 package microwave brown rice (to make 1 cup cooked rice)
1 tablespoon low-sodium soy sauce
1/4 cup dry sherry
Sugar substitute equivalent to 2 teaspoons sugar
4 teaspoons sesame oil
3 cups sliced chinese (napa) cabbage
2 cups peeled and sliced cucumber
3 teaspoons minced garlic
2 tablespoons chopped fresh ginger OR 2 teaspoons ground ginger
2 teaspoons cornstarch
3/4 pound peeled shrimp
3 cups fresh bean sprouts
1/4 teaspoon freshly ground black pepper
4 scallions, sliced (about 2/3 cup)
2 tablespoons unsalted peanuts, sliced

1. Microwave brown rice according to package instructions. Measure out 1 cup and save remaining rice for another meal.

2. Mix the soy sauce, sherry, and sugar substitute together and set aside.

3. Heat oil in a wok or large skillet over high heat until smoking. Add the cabbage, cucumber, garlic, and ginger and cook 2–3 minutes.

4. Mix the cornstarch into the soy sauce mixture and add to the wok with the shrimp and bean sprouts. Cook 3–4 minutes. Stir in the brown rice. Sprinkle with black pepper.

5. Divide shrimp, rice, and vegetables between 2 dinner plates and pour sauce over top. Sprinkle scallions and sliced peanuts on top.

Choices/Exchanges: 2 starch, 5 vegetable, 5 1/2 lean protein, 1 fat Per serving: Calories 560, Calories from Fat 140, Total Fat 16 g, Saturated Fat 2.5 g, Monounsaturated Fat 6.0 g, Trans Fat 0.0 g, Cholesterol 280 mg, Sodium 510 mg, Potassium 1320 mg, Carbohydrate 55 g, Dietary Fiber 10 g, Sugars 14 g, Protein 48 g, Phosphorus 660 mg

Shop Smart:

• Low-sodium soy sauce with 8 calories and 511 mg sodium per tablespoon.

Cioppino (Fish Casserole)

Cioppino is a 20-minute meal that is great in winter or summer. Italian immigrants are credited with bringing this dish, filled with a variety of seafood and vegetables, to San Francisco.

Prep Time: 5 minutes / Cooking Time: 15 minutes

Serves: 2 / Serving Size: 6 ounces fish and shellfish, 2 1/4 cups vegetables, 1/4 cup potatoes, 3/4 cup broth, 1 ounce bread

1/2 pound fresh sea scallops
6 ounces grouper fillet
3 teaspoons olive oil
1/4 teaspoon freshly ground black pepper
1 cup sliced red onion
2 cups sliced green bell peppers
5 cloves garlic, divided
1/4 pound unpeeled red potatoes, washed, cut into 1-inch pieces (about 3/4 cup)
2 cups canned low-sodium, no-sugar-added whole tomatoes, with juice
1 cup low-sodium seafood broth
1 cup water
1/4 teaspoon red pepper flakes
2 tablespoons balsamic vinegar
1/2 cup fresh basil, chopped
2 slices low-sodium whole-wheat bread
Olive oil cooking spray

1. Wash scallops and grouper and pat dry with a paper towel. Cut grouper into 1-inch pieces or about the same size as the scallops.

2. Heat olive oil in a large saucepan over medium-high heat. Add fish and scallops, sauté 2 minutes, remove to 2 large soup bowls. Add pepper.

3. Add onion, green pepper, and 4 crushed garlic cloves to skillet. Sauté 3 minutes. Add potatoes, tomatoes, broth, water, and red pepper flakes. Break up whole tomatoes with the edge of a cooking spoon. Bring to a simmer, cover, and simmer 10 minutes.

4. Add balsamic vinegar. Spoon over fish in soup bowls. Sprinkle basil on top.

5. Spray bread with olive oil cooking spray. Cut remaining garlic clove in half and rub bread with cut sides of garlic. Place in toaster oven or under broiler to toast. Serve with dish.

Choices/Exchanges: 1 1/2 starch, 5 vegetable, 5 lean protein Per serving: Calories 480, Calories from Fat 110, Total Fat 12 g, Saturated Fat 1.7 g, Monounsaturated Fat 6.3 g, Trans Fat 0.0 g, Cholesterol 65 mg, Sodium 540 mg, Potassium 1625 mg, Total Carbohydrate 49 g, Dietary Fiber 8 g, Sugars 15 g, Protein 43 g, Phosphorus 380 mg

Shop Smart:

• Canned low-sodium, no-sugar-added whole tomatoes with 41 calories, 0.3 g fat, 0.04 g saturated fat, and 24 mg sodium per cup.

• Low-sodium seafood broth with 10 calories, 0 g fat, and 480 mg sodium per cup.

Crustless Salmon Quiche

You can have this homemade quiche ready in just 30 minutes. Here's a warm, inviting quiche supper that's made without fussing with pastry dough. The secret to saving time and calories is to use bread crumbs for the crust instead. You can still slice and serve the quiche with this crust.

Prep Time: 5 minutes / Cooking Time: 25 minutes

Serves: 2 / Serving Size: 3 ounces salmon, 1 1/4 cups vegetables, 1 whole egg, 2 egg whites, 2 tablespoons bread crumbs, 1/4 cup milk

Olive oil cooking spray
1/4 cup whole-wheat bread crumbs
1/2 pound fresh wild-caught salmon, cut into1-inch pieces
1 cup sliced shiitake mushrooms
1 cup sliced red onion
1 cup sliced red bell pepper
1/4 cup fresh dill
2 large eggs
4 egg whites
1/4 teaspoon ground nutmeg
1/2 cup skim milk
1/8 teaspoon salt
1/4 teaspoon freshly ground black pepper

1. Preheat oven to 400°F.

2. Spray bottom and sides of a 10-inch shallow pie plate (or casserole dish) with olive oil cooking spray. Sprinkle bread crumbs over bottom and sides of plate. Roll the plate around to make sure the sides are covered with crumbs. Gently shake the plate to evenly distribute excess crumbs across the bottom.

3. Place the salmon, mushrooms, onion, and red bell pepper in the pie plate. Sprinkle dill over the ingredients.

4. In a small bowl, lightly beat the 2 whole eggs and 4 egg whites with a fork. Add the nutmeg, milk, and salt and pepper. Pour into the prepared pie plate. Press the ingredients under the eggs with a fork. The egg mixture will not completely cover the ingredients. It will expand when baked.

5. Place in oven for 25 minutes. The pie should be firm. Leave in a little longer if needed.

6. Remove from oven, cut in halves, and serve on 2 dinner plates.

Choices/Exchanges: 1/2 other carbohydrate, 3 vegetable, 6 lean protein Per serving: Calories 400, Calories from Fat 140, Total Fat 15 g, Saturated Fat 3.0 g, Monounsaturated Fat 5.0 g, Trans Fat 0.0 g, Cholesterol 250 mg, Sodium 510 mg, Potassium 1155 mg, Total Carbohydrate 24 g, Dietary Fiber 3 g, Sugars 10 g, Protein 42 g, Phosphorus 475 mg

Ginger-Soy Steamed Fish and Chinese Noodles

Ginger, soy sauce, and scallions flavor this Chinese steamed fish meal. Chinese food takes only minutes to cook, but the chopping and cutting to prepare ingredients can be time-consuming. This recipe has very little preparation time and few ingredients making it a very speedy Chinese supper.

Prep Time: 5 minutes / Cooking Time: 15 minutes

Serves: 2 / Serving Size: 5 ounces snapper, 2 cups vegetables, 3/4 cup noodles, 2 tablespoons sauce

1 1/2 tablespoons low-sodium soy sauce
3 tablespoons dry sherry
1 cup sliced scallions
1 tablespoon chopped fresh ginger OR 1 teaspoon ground ginger
2 teaspoons sesame oil
3/4 pound snapper fillet
1 small head bok choy (about 3 cups of leaves)
1/4 pound steamed or fresh chinese egg noodles
1/4 teaspoon freshly ground black pepper

1. Mix the soy sauce, sherry, scallions, ginger, and oil together in a bowl or sealable plastic bag. Add the snapper and marinate 5 minutes turning the fish over once during that time.

2. Place water in steamer bottom and bring to a boil. Line the base of steamer basket with bok choy leaves including the thick stems. Spread noodles over bok choy. Place fish on leaves and pour marinade over top. Cover with a lid and steam 5 minutes over boiling water.

3. Sprinkle with black pepper. Serve on 2 dinner plates.

Choices/Exchanges: 2 starch, 3 vegetable, 5 lean protein, 1 fat Per serving: Calories 500, Calories from Fat 90, Total Fat 10 g, Saturated Fat 1.8 g, Monounsaturated Fat 3.0 g, Trans Fat 0.0 g, Cholesterol 110 mg, Sodium 580 mg, Potassium 1320 mg, Total Carbohydrate 50 g, Dietary Fiber 4 g, Sugars 4 g, Protein 47 g, Phosphorus 550 mg

Shop Smart:

• Low-sodium soy sauce with 8 calories and 511 mg sodium per tablespoon.

Here are some options for steaming equipment:

• Use a one- or two-tiered steamer. This is a large pot with one or two steaming inserts.

• Use a collapsible vegetable steaming rack placed in a skillet and covered with lid.

• Use a roasting pan with rack or broiler pan. Line rack with foil. Poke holes in the foil and place in roasting pan or large skillet. Cover tightly with foil if you do not have a lid for the pan.

• Place a rack or perforated foil pie plate in a wok or other pan and cover with a lid.

Lemon-Braised Celery and Snapper

Cooked celery has a nutty flavor. In this dish, the celery is gently braised in a lemon-flavored broth with fresh linguine. The celery and pasta create a flavorful bed for fresh snapper in this 30-minute meal.

Prep Time: 5 minutes / Cooking Time: 25 minutes

Serves: 2 / Serving Size: 5 ounces snapper, 1 1/4 cups vegetables, 3/4 cup pasta, 1 tablespoon nuts

1 tablespoon olive oil
3 cups celery cut into 2-inch pieces
1 cup fat-free, low-sodium chicken broth
1/2 cup water
3 tablespoons fresh lemon juice, divided
1/4 pound fresh whole-wheat linguine
2 (6-ounce) snapper fillets
1/4 teaspoon salt
1/4 teaspoon freshly ground black pepper
2 tablespoons shelled coarsely chopped pistachios

1. Preheat oven to 400°F.

2. Heat olive oil in an ovenproof casserole dish over medium-high heat. Add the celery and sauté 3–4 minutes.

3. Add the chicken broth, water, 2 tablespoons lemon juice. Bring to a boil and add the linguine. Stir to combine. Place in oven for 10 minutes.

4. Meanwhile, wash fillets and pat dry with paper towel. Sprinkle with salt and pepper.

5. Remove celery and linguine from oven and place snapper on top. Cover with a lid or foil and return casserole to the oven for 5 minutes.