Delicious One-Pot Dishes (10 page)

6. Remove from oven and sprinkle remaining 1 tablespoon lemon juice and the pistachios over fish. Cover and return casserole to oven for 2–3 minutes. Remove and serve on 2 dinner plates.

Choices/Exchanges: 3 starch, 1 vegetable, 5 lean protein, 1/2 fat Per serving: Calories 510, Calories from Fat 130, Total Fat 14 g, Saturated Fat 2.0 g, Monounsaturated Fat 7.0 g, Trans Fat 0.0 g, Cholesterol 60 mg, Sodium 600 mg, Potassium 1475 mg, Carbohydrate 52 g, Dietary Fiber 8 g, Sugars 6 g, Protein 48 g, Phosphorus 620 mg

Shop Smart:

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

Mussels in Garlic Tomato Broth

Mussels steamed in a garlic, tomato, and white wine broth are easy and inexpensive to make. Store the mussels in the refrigerator until ready to cook. The commercially raised mussels available today are cleaner than they used to be. Just wash them in cold water before using. Scrape off the beard or thin hairs along the shell. If any mussels are open, tap them gently. Discard any that do not close.

Prep Time: 10 minutes / Cooking Time: 15 minutes

Serves: 2 / Serving Size: 5 ounces mussels, 1 1/3 cups vegetables, 3/4 cup rice, 1/2 cup broth

1 package microwave brown rice (to make 1 1/2 cups cooked rice)
1 tablespoon olive oil
1 1/2 cups sliced onion
2 large cloves garlic, crushed
1 cup sliced celery
4 plum tomatoes, cut into large cubes (about 2 cups)
1/2 cup dry white wine
1/4 teaspoon freshly ground black pepper
3 pounds mussels
1/4 cup chopped parsley

1. Microwave brown rice according to package instructions. Divide 1 1/2 cups between 2 large soup bowls. Save remaining rice for another meal.

2. Heat the oil in a large saucepan over medium heat. Sauté the onion, garlic, celery, and tomatoes until they start to shrivel but not brown, about 5–6 minutes. Add the white wine and black pepper and bring to a boil.

3. Add the mussels and cover the saucepan tightly. Let boil about 3 minutes, shaking the pan several times. The wine will boil up over the mussels and they will open. As soon as they are open, take the pan off the heat. Do not overcook. The mussels will become rubbery.

4.To serve, lift the mussels out of the pan with a slotted spoon and place in the 2 large soup bowls over the rice. Discard any mussels that do not open. Spoon the broth over the mussels. Sprinkle with the parsley and serve.

Choices/Exchanges: 2 starch, 4 vegetable, 3 1/2 lean protein, 1 fat, 1/2 alcohol Per serving: Calories 500, Calories from Fat 120, Total Fat 13 g, Saturated Fat 2.0 g, Monounsaturated Fat 6.4 g, Trans Fat 0.0 g, Cholesterol 50 mg, Sodium 560 mg, Potassium 1390 mg, Total Carbohydrate 60 g, Dietary Fiber 8 g, Sugars 10 g, Protein 27 g, Phosphorus 555 mg

Nantucket Fish Chowder

The essence of this dish is the sweet flavor of fresh fish. It's a New England and Nantucket favorite. This is a light chowder that allows the fresh ingredients to shine.

Prep Time: 10 minutes / Cooking Time: 20 minutes

Serves: 2 / Serving Size: 7 ounces fish and shellfish, 3/4 cup vegetables, 3/4 cup potatoes, 1 3/4 cups broth, 1 tablespoon cream

1 tablespoon olive oil
1 cup sliced red onion
1 cup sliced celery
3/4 pound russet potatoes, washed not peeled, cut into 1/2-inch cubes (about 3 cups)
1 cup low-sodium seafood broth
2 cups water
3/4 pound cod, rinsed, dried with paper towel, and cut into 2-inch pieces
1 pound clams, scrubbed (about 5 large clams)
3 teaspoons fresh thyme OR 1 teaspoon dried thyme
1/2 teaspoon chipotle pepper seasoning
1 tablespoon flour
2 tablespoons light cream

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

2. Add potatoes to saucepan with seafood broth and water. Raise heat to high, bring to a boil, cover, and boil 10 minutes.

3. Reduce heat to medium and add cod, clams, thyme, and chipotle seasoning. Simmer, covered, 3–4 minutes. The clams should be open. Discard any clams that are not open.

4. In bowl, mix flour with cream, stir to remove lumps, and add to the chowder. Remove from heat and stir to combine. The flour will cook in the residual heat. Spoon chowder into 2 soup bowls and serve.

Choices/Exchanges: 2 1/2 starch, 2 vegetable, 4 1/2 lean protein Per serving: Calories 440, Calories from Fat 110, Total Fat 12 g, Saturated Fat 3.1 g, Monounsaturated Fat 6.0 g, Trans Fat 0.0 g, Cholesterol 90 mg, Sodium 550 mg, Potassium 1970 mg, Total Carbohydrate 51 g, Dietary Fiber 5 g, Sugars 5 g, Protein 42 g, Phosphorus 615 mg

Shop Smart:

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

Shrimp Jambalaya

Jambalaya is hearty, Cajun, country cooking that uses anything on hand. This recipe is made with shrimp. Serve it the way they do in Louisiana with the hot pepper sauce placed right on the table.

Prep Time: 10 minutes / Cooking Time: 30 minutes

Serves: 2 / Serving Size: 5 ounces shrimp, 3 cups vegetables, 1/2 cup rice

2 tablespoons canola oil
1/2 cup sliced onion
1 tablespoon flour
2 teaspoons minced garlic
2 cups frozen sliced okra, defrosted
1 cup sliced celery
1 cup sliced red bell pepper
1/3 cup long-grain white rice
1/8 teaspoon cayenne pepper
1/4 teaspoon freshly ground black pepper
1/4 teaspoon dried thyme
1 1/2 cups low-sodium vegetable broth
3/4 pound peeled and deveined shrimp
2 cups canned low-sodium, no-sugar-added diced tomatoes, drained
1 tablespoon red wine vinegar
1/8 teaspoon salt
Hot pepper sauce (for the table)

1. Heat oil in a large nonstick skillet over medium-low heat. Add onion and sauté 30 seconds.

2. Lower heat and stir in the flour. Continue to sauté 5 minutes, stirring once or twice, letting flour turn a light tan color. Do not let it turn black.

3. Add garlic, okra, celery, and red bell pepper and sauté 5 minutes, until the vegetables are wilted. Stir in the rice, cayenne pepper, black pepper, and thyme. Add broth and stir well. Bring to a simmer, cover, and simmer 15 minutes.

4. Add shrimp, cover, and cook 2–3 minutes, until shrimp turn pink.

5. Remove from heat, fold in the tomatoes and vinegar, and add salt. Spoon onto 2 plates, and serve with hot pepper sauce on the table.

Choices/Exchanges: 1 1/2 starch, 6 vegetable, 4 1/2 lean protein, 1 fat Per serving: Calories 520, Calories from Fat 140, Total Fat 15 g, Saturated Fat 1.4 g, Monounsaturated Fat 8.8 g, Trans Fat 0.0 g, Cholesterol 275 mg, Sodium 540 mg, Potassium 1600 mg, Total Carbohydrate 57 g, Dietary Fiber 9 g, Sugars 13 g, Protein 43 g, Phosphorus 555 mg

Shop Smart:

• Low-sodium vegetable broth with 24 calories, 0 g fat, and 204 mg sodium per cup.

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

Shrimp Mac and Cheese

Adding shrimp to this macaroni and cheese dish gives a new flavor to one of America's favorite meals. It's all cooked in one pot, even the macaroni. Smoked paprika gives the dish a smoky flavor and the cayenne pepper gives it a special zing.

Prep Time: 5 minutes / Cooking Time: 15 minutes

Serves: 2 / Serving Size: 2 1/2 ounces shrimp, 1 1/4 cups vegetables, 3/4 cup pasta, 1/2 cup cheese

3/4 cup fat-free, low-sodium chicken broth
1/2 cup water
3 ounces whole-wheat small elbow macaroni (about 3/4 cup)
1 cup diced red onion
1 tablespoon olive oil
1/3 cup fat-free ricotta cheese
3 ounces shredded reduced-fat sharp cheddar cheese (3/4 cup), divided
6 ounces peeled, cooked shrimp, cut in half
1/8 teaspoon cayenne pepper
1 teaspoon smoked paprika
3/4 cup sliced scallions (about 3 scallions)
1 medium tomato, sliced

1. Heat broth, water, and macaroni in a medium-size skillet over medium-high heat. Bring to a boil, cover with a lid, and lower heat to medium. Cook 5 minutes.

2. Add onion, cover, and cook 3 minutes. The liquid should be absorbed and the macaroni cooked.

3. Mix oil, ricotta cheese, half the cheddar cheese, shrimp, cayenne pepper, and smoked paprika together. Add to the skillet. Mix well. Sprinkle remaining cheese and then scallions on top. Arrange slices of tomato over the top and cover with lid. Heat over medium-high for 2 minutes.

4. Remove from heat and let sit 5 minutes. Spoon onto 2 dinner plates and serve.

Choices/Exchanges: 1 1/2 starch, 6 vegetable, 4 lean protein Per serving: Calories 460, Calories from Fat 100, Total Fat 11 g, Saturated Fat 2.6 g, Monounsaturated Fat 5.4 g, Trans Fat 0.0 g, Cholesterol 145 mg, Sodium 590 mg, Potassium 960 mg, Total Carbohydrate 51 g, Dietary Fiber 7 g, Sugars 10 g, Protein 41 g, Phosphorus 685 mg

Shop Smart:

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

Shrimp Pot Pie

Pot pies are always a warm and welcoming treat. Plump shrimp, vegetables, and a crunchy walnut and bread crumb crust make this one a breeze.

Prep Time: 5 minutes / Cooking Time: 25 minutes

Serves: 2 / Serving Size: 5 ounces shrimp, 2 3/4 cups vegetables, 4 tablespoons bread crumbs, 4 tablespoons nuts

2 teaspoons canola oil
1 1/2 cups frozen chopped onion
1 1/2 cups frozen diced green pepper
1/4 pound baby bella mushrooms, sliced (1 3/4 cups)
2 tablespoons flour
1/2 cup fat-free, low-sodium chicken broth
1 1/2 tablespoons dried tarragon
1 cup frozen peas
1/2 cup canned, sliced, sweet pimientos
1/8 teaspoon salt
1/4 teaspoon freshly ground black pepper
3/4 pound peeled, raw shrimp
1/3 cup plain bread crumbs
2/3 cup unsalted walnuts, coarsely chopped

1. Preheat oven to 400°F.

2. Heat the oil in a large casserole pan (that can go from stovetop to oven) over medium-high heat. Add the onion, green pepper, and mushrooms. Sauté 5 minutes.

3. Add the flour, mix it with the onion, pepper, and mushrooms, and add the chicken broth. Simmer to thicken about 1 minute. Mix the tarragon, peas, and pimientos into the sauce. Add salt and pepper. Place the shrimp over the vegetables in one layer.

4. Mix the bread crumbs and walnuts together and spread over the top of the casserole. Place in the oven and bake 15 minutes.