Delicious One-Pot Dishes (2 page)

Shop Smart:

• Lean ground beef (95% fat-free) with 39 calories, 1.4 g fat, 0.6 g saturated fat, and 19 mg sodium per ounce.

• 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.

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

Moussaka

Moussaka, a layered eggplant casserole, is traditional fare at every Greek taverna. The dish has hundreds of variations. Usually, slices of eggplant and sometimes potatoes are sautéed and layered with a spiced, ground meat. 

Prep Time: 10 minutes / Cooking Time: 20 minutes

Serves: 2 / Serving Size: 2 ounces beef, 2 1/2 cups vegetables, 1/2 cup potatoes, 1/2 cup yogurt

Olive oil cooking spray
1/2 pound red potatoes, washed and cut into 1/2-inch cubes (about 1/2 cups)
1 pound eggplant, washed and cut into 1/2-inch cubes (about 6 cups)
1 cup frozen chopped onion
1 teaspoon minced garlic
6 ounces lean ground beef (95% fat-free)
3 tablespoons no-salt-added tomato paste
1/2 cup water
1/2 teaspoon ground cinnamon
1/8 teaspoon salt
1/8 teaspoon freshly ground black pepper
1 cup fat-free, plain yogurt
1 ounce crumbled reduced-fat feta cheese (about 1/4 cup)

1. Preheat broiler.

2. Heat a stove-to-oven casserole dish or nonstick skillet over medium heat. Spray with olive oil cooking spray. Add potatoes and eggplant, cover with a lid and sauté 10 minutes, turning the vegetables several times.  Add the onion and garlic and ground beef. Sauté 2 minutes, breaking up the beef with a spoon.

3. Mix tomato paste and water together and add to meat. Blend well. Add cinnamon and salt and pepper. Simmer 1 minute. 

4. Remove from heat and spoon yogurt, divided evenly, over the meat and vegetables. Sprinkle feta cheese on top.

5. Place under broiler for 5 minutes. Watch to make sure the cheese doesn't burn. It will become bubbly and a little brown. Remove and serve. 

Choices/Exchanges: 1 1/2 starch, 1/2 fat-free milk, 4 vegetable, 3 lean protein Per serving: Calories 410, Calories from Fat 70, Total Fat 8 g, Saturated Fat 3.4 g, Monounsaturated Fat 2.9 g, Trans Fat 0.0 g, Cholesterol 60 mg, Sodium 510 mg, Potassium 1950 mg, Total Carbohydrate 55 g, Dietary Fiber 13 g, Sugars 25 g, Protein 32 g, Phosphorus 500 mg

Shop Smart:

• Lean ground beef (95% fat-free) with 39 calories, 1.4 g fat, 0.6 g saturated fat, and 19 mg sodium per ounce.

• No-salt-added tomato paste with 13 calories and 9 mg sodium per tablespoon.

Red Flannel Hash

Red Flannel Hash is a tasty mixture of beef, potatoes, and beets. It's a New England specialty and takes its name and color from the red beets.

This is a great recipe for leftover meat and potatoes. Simply add them to a skillet with some canned, diced beets and the sauce ingredients from this recipe.

Prep Time: 10 minutes / Cooking Time: 15 minutes

Serves: 2 / Serving Size: 4 ounces beef, 1 1/4 cups vegetables, 3/4 cup potatoes

1 tablespoon canola oil
3/4 pound red bliss potatoes, unpeeled, cut into 1/2-inch cubes (about 2 cups)
1 cup sliced red onion
2 teaspoons minced garlic
2 cups canned no-salt-added beets, drained and cut into 1/2-inch pieces (not pickled)
1 tablespoon flour
1 cup fat-free, low-sodium chicken broth
1 tablespoon dijon mustard
1/2 pound cooked, low-fat deli roast beef, cut into short 1-inch-wide strips
1/8 teaspoon salt
1/8 teaspoon freshly ground black pepper
1/4 cup chopped fresh parsley

1. Heat oil in a large nonstick skillet over medium-high heat. Add the potato and onion and sauté 5 minutes. Add the garlic and beets and stir to combine. Stir the flour into the vegetables.

2. Mix the broth and mustard together and add to the skillet. Lower heat to medium and simmer 5 minutes, stirring occasionally.

3. Add the roast beef to warm for 30 seconds in the skillet. Add salt and pepper. Sprinkle with parsley. Serve on 2 dinner plates.

Choices/Exchanges: 2 starch, 5 vegetable, 4 lean protein, 1 fat Per serving: Calories 500, Calories from Fat 130, Total Fat 14 g, Saturated Fat 2.6 g, Monounsaturated Fat 6.9 g, Trans Fat 0.0 g, Cholesterol 90 mg, Sodium 570 mg, Potassium 1440 mg, Total Carbohydrate 55 g, Dietary Fiber 8 g, Sugars 18 g, Protein 41 g, Phosphorus 250 mg

Shop Smart:

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

Southwestern Beef and Rice

Taco-flavored meat topped with crisp tortilla chips has the earthy flavors of Southwestern cuisine. This dinner takes about 10 minutes to make.

Prep Time: 5 minutes / Cooking Time: 10 minutes

Serves: 2 / Serving Size: 3/4 cup rice, 3 ounces beef, 3/4 cup vegetables, 1/3 cup tortilla chips

1 package microwave brown rice (to make 1 1/2 cups cooked rice)
2 teaspoons canola oil
1/2 pound lean ground beef (95% fat-free)
1/4 cup water
1 tablespoon low-sodium taco seasoning
1/2 cup frozen corn kernels
1 cup canned low-sodium, no-sugar-added diced tomatoes, drained
4 tablespoons seeded, chopped jalapeño pepper
1/8 teaspoon salt
1/4 cup chopped cilantro
1 cup reduced-fat tortilla chips

1. Cook rice in microwave according to package instructions and measure out 1 1/2 cups. Divide between 2 dinner plates.

2. Heat oil in a nonstick skillet over medium-high heat. Add beef and cook 2–3 minutes or until browned, breaking up meat to a crumbled texture.

3. Stir in water and taco seasoning. Add corn, tomatoes, and jalapeño peppers. Mix well. Cook 2 minutes. Add salt.

4. Spoon over the rice, sprinkle with cilantro, and top with tortilla chips.

Choices/Exchanges: 3 starch, 1 1/2 vegetable, 5 lean protein Per serving: Calories 460, Calories from Fat 110, Total Fat 12 g, Saturated Fat 3.3 g, Monounsaturated Fat 6.1 g, Trans Fat 0.0 g, Cholesterol 70 mg, Sodium 590 mg, Potassium 905 mg, Total Carbohydrate 55 g, Dietary Fiber 6 g, Sugars 5 g, Protein 31 g, Phosphorus 420 mg

Shop Smart:

• Lean ground beef (95% fat-free) with 39 calories, 1.4 g fat, 0.6 g saturated fat, and 19 mg sodium per ounce.

• 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.

Steak Chasseur (Steak with Mushrooms and Red Wine)

Steak Chasseur—hunter's style steak with potatoes, mushrooms, onions, and wine—makes a hearty meal.

Prep Time: 10 minutes / Cooking Time: 30 minutes

Serves: 2 / Serving Size: 3 ounces beef, 1 cup vegetables, 3/4 cup potatoes, 1 tablespoon sauce

1/2 cup dry red wine
1/2 cup fat-free, low-sodium chicken broth
1 tablespoon no-salt-added tomato paste
10 ounces beef tenderloin steak (1/2 inch thick)
Olive oil cooking spray
1/4 teaspoon salt, divided
1/4 teaspoon freshly ground black pepper, divided
1 tablespoon canola oil
3/4 pound red potatoes, washed, unpeeled, cut into 1/2-inch pieces
1 cup sliced onion
2 cups sliced button mushrooms
3 teaspoons minced garlic
1 tablespoon flour
1/4 cup freshly chopped parsley

1. Mix the red wine, chicken broth, and tomato paste together and set aside.

2. Remove visible fat from steak. Heat a medium-size nonstick skillet over medium-high heat. Spray with olive oil cooking spray. Add steak and brown 3 minutes.

3. Turn steak over and brown 3 more minutes. A meat thermometer should read 125°F for rare and 145°F for medium-rare. Remove to a plate. Sprinkle with 1/8 teaspoon salt and 1/8 teaspoon pepper.

4. Lower heat to medium and add the canola oil. Add potatoes, onion, mushrooms, and garlic. Sauté 20 minutes, stirring several times. The potatoes should be cooked through.

5. Sprinkle with flour and stir vegetables until the flour is absorbed. Add wine mixture to the skillet. Lower heat and cook 2 minutes or until sauce is thick. Sprinkle with remaining 1/8 teaspoon salt and 1/8 teaspoon pepper.

6. Divide between 2 dinner plates. Slice the steak and place on top of the vegetables. Sprinkle parsley on top.

Choices/Exchanges: 2 starch, 3 vegetable, 5 lean protein, 1/2 fat, 1/2 alcohol Per serving: Calories 520, Calories from Fat 150, Total Fat 17 g, Saturated Fat 3.5 g, Monounsaturated Fat 8.2 g, Trans Fat 0.0 g, Cholesterol 85 mg, Sodium 150 mg, Potassium 1800 mg, Total Carbohydrate 45 g, Dietary Fiber 6 g, Sugars 8 g, Protein 40 g, Phosphorus 560 mg

Shop Smart:

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

• No-salt-added tomato paste with 13 calories and 9 mg sodium per tablespoon.

Sukiyaki (Japanese Beef and Soy Sauce)

This is a fun meal that's cooked at the table. Use an electric frying pan or wok at the table. You can also cook the entire meal in the kitchen and bring it to the table.

Prep Time: 10 minutes / Cooking Time: 10 minutes

Serves: 2 / Serving Size: 3 ounces beef, 2 1/2 cups vegetables, 3/4 cup rice, 1/4 cup sauce

1 package microwave brown rice (to make 1 1/2 cups cooked rice)
1/4 cup fat-free, low-sodium chicken broth
1 tablespoon low-sodium soy sauce
1/2 cup dry sherry
Sugar substitute equivalent to 2 teaspoons sugar
4 teaspoons sesame oil
1 cup sliced yellow onion
2 cups sliced celery
1/2 pound grass-fed strip steak, cut into strips about 4 inches long and 1/2 inch wide
1/4 pound mushrooms, sliced (about 1 1/2 cups)
5 ounces washed, ready-to-eat spinach (4 cups)
8 scallions, sliced (about 1 cup)
1/8 teaspoon freshly ground black pepper

1. Microwave brown rice according to package instructions. Measure 1 1/2 cups and save any remaining rice for another meal. Divide between 2 dinner plates.

2. Mix chicken broth, soy sauce, sherry, and sugar substitute together.

3. Heat sesame oil in a skillet or electric frying pan. Add onion and celery and cook 3 minutes. Add beef and mushrooms and cook 1 minute, constantly tossing the ingredients in the pan.

4. Add half of the sauce and stir. Add spinach and scallions and cook 1 minute. Add remaining sauce and cook 30 seconds, continuing to stir. Sprinkle with black pepper.

5. Remove immediately from the pan and serve over the rice, spooning the sauce on top.

Choices/Exchanges: 2 1/2 starch, 5 vegetable, 4 lean protein, 1 fat Per serving: Calories 560, Calories from Fat 130, Total Fat 14 g, Saturated Fat 2.9 g, Monounsaturated Fat 5.2 g, Trans Fat 0.0 g, Cholesterol 65 mg, Sodium 500 mg, Potassium 1600 mg, Total Carbohydrate 58 g, Dietary Fiber 9 g, Sugars 9 g, Protein 37 g, Phosphorus 540 mg