Delicious One-Pot Dishes (6 page)

1. Cut chicken into 2-inch pieces. Heat a nonstick skillet over medium-high heat and spray with olive oil cooking spray. Add chicken and sausage. Brown on all sides, about 5 minutes. Remove from skillet.

2. Add chicken broth, water, and saffron to the skillet and bring to a boil, scraping the brown bits from the bottom of skillet.

3. Add onion, zucchini, red bell pepper, poblano chile pepper, and orzo. Stir, bring back to a boil and cook 7 minutes. If not using a nonstick pan, stir often to keep orzo from sticking. If pan becomes dry, add more water.

4. Return meat to skillet for 5 minutes. Liquid should be absorbed. Add salt and pepper. Serve on 2 dinner plates.

Choices/Exchanges: 2 1/2 starch, 3 vegetable, 6 lean protein Per serving: Calories 540, Calories from Fat 80, Total Fat 9 g, Saturated Fat 1.8 g, Monounsaturated Fat 2.9 g, Trans Fat 0.0 g, Cholesterol 145 mg, Sodium 470 mg, Potassium 1305 mg, Total Carbohydrate 56 g, Dietary Fiber 5 g, Sugars 9 g, Protein 55 g, Phosphorus 630 mg

Shop Smart:

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

Chicken Fricassee

Fresh vegetables and wild mushrooms flavor chicken breasts in this light variation on a traditional French stew. Leaving the bones on the chicken breasts helps to add flavor to the sauce and keeps the chicken moist. A hint of nutmeg adds an intriguing flavor.

Prep Time: 15 minutes / Cooking Time: 15 minutes

Serves: 2 / Serving Size: 5 ounces chicken, 2 cups vegetables, 3/4 cup rice

1 pound bone-in chicken breasts (without wing), skin and fat removed
1 tablespoon olive oil
1/2 cup sliced onion
1 cup sliced celery
2 teaspoons minced garlic
1 cup quick-cooking brown rice
1 cup fat-free, low-sodium chicken broth
1/4 pound green beans, trimmed and cut into 2-inch pieces (about 1 cup)
1/4 pound sliced shiitake mushrooms (about 2 cups)
1 cup canned sweet pimiento, drained and sliced
1 tablespoon fresh lemon juice
1/4 teaspoon ground nutmeg
1/4 teaspoon salt
1/4 teaspoon freshly ground black pepper
2 tablespoons chopped fresh parsley

1. Remove skin and as much fat as possible from chicken. Cut into 6 pieces, leaving meat on the bone.

2. Heat oil in a nonstick skillet over medium-high heat. Brown chicken about 1 minute on each side.

3. Add onion, celery, and garlic and sauté 1 minute. Add rice and chicken broth. Bring to a simmer, cover, and let cook gently 10 minutes.

4. Add green beans, mushrooms, and sliced pimiento and continue to simmer 2 minutes. Add lemon juice, nutmeg, and salt and pepper.

5. Serve on 2 dinner plates. Sprinkle with parsley.

Choices/Exchanges: 2 1/2 starch, 3 vegetable, 5 lean protein Per serving: Calories 510, Calories from Fat 120, Total Fat 13 g, Saturated Fat 2.1 g, Monounsaturated Fat 6.2 g, Trans Fat 0.0 g, Cholesterol 125 mg, Sodium 520 mg, Potassium 1450 mg, Total Carbohydrate 51 g, Dietary Fiber 8 g, Sugars 8 g, Protein 50 g, Phosphorus 630 mg

Shop Smart:

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

Chicken and Shrimp Gumbo

This is a shortcut version of a favorite Southern dish. The key to good gumbo is cooking the oil and flour together to form a rich, light-brown roux. This gives the gumbo its distinctive flavor. Okra gives gumbo its texture. When cooked, okra gives off a thick liquid that acts as a thickener for soups and sauces.

Prep Time: 10 minutes / Cooking Time: 20 minutes

Serves: 2 / Serving Size: 5 ounces chicken, 2 ounces shrimp, 2 1/4 cups vegetables and broth, 1/2 cup rice

1 package microwave brown rice (to make 1 1/2 cups cooked rice)
Vegetable oil cooking spray
3/4 pound skinless chicken breast with bone, cut into several pieces
1 cup frozen sliced okra
1 cup frozen chopped onion
1 cup frozen diced green bell pepper
1/2 cup sliced celery
1/2 cup frozen lima beans
1 teaspoon minced garlic
1 tablespoon olive oil
1 tablespoon flour
2 1/2 cups water
1/4 teaspoon cayenne pepper
1 cup canned low-sodium, no-sugar-added diced tomatoes, drained
4 large peeled, cooked shrimp (1/4 pound)
1/4 teaspoon salt
1/4 teaspoon freshly ground black pepper

For the table:
Worcestershire sauce
Hot pepper sauce

1. Make rice according to package instructions. Measure out 1 cup and save remaining rice for another meal. Divide between 2 large soup bowls.

2. Heat a saucepan over medium-high heat and spray with vegetable oil cooking spray. Add chicken and brown on all sides, about 2–3 minutes total. Remove chicken to a plate and set aside.

3. Add okra, onion, green bell pepper, celery, lima beans, and garlic to the pan. Sauté 2 minutes. Remove vegetables to the plate with the chicken.

4. Add the oil and then the flour to saucepan. Blend well and cook slowly until flour is a rich brown color. Add the water, little by little, stirring to remove any lumps. Bring to a simmer to thicken.

5. Add cayenne pepper and tomatoes and return vegetables and chicken to the pan. Mix well. Cover and simmer 8–10 minutes. A meat thermometer inserted into chicken should read 165°F.

6. Add shrimp, cover, and remove from heat to warm shrimp. Add salt and pepper, then spoon over the rice. Serve worcestershire and hot pepper sauce at the table.

Choices/Exchanges: 2 starch, 4 vegetable, 6 lean protein Per serving: Calories 540, Calories from Fat 120, Total Fat 13 g, Saturated Fat 2.1 g, Monounsaturated Fat 7.1 g, Trans Fat 0.0 g, Cholesterol 185 mg, Sodium 570 mg, Potassium 1480 mg, Total Carbohydrate 58 g, Dietary Fiber 9 g, Sugars 10 g, Protein 49 g, Phosphorus 570 mg

Shop Smart:

• 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.

• Reduced-sodium worcestershire sauce with 15 calories and 135 mg sodium per tablespoon.

Chicken Soup Supper

This is a perfect Sunday night supper; juicy, boneless, skinless chicken thighs are cooked with lots of vegetables. An herb oil with lemon zest gives a fresh herbal flavor to the soup.

Prep Time: 15 minutes / Cooking Time: 20 minutes

Serves: 2 / Serving Size: 5 ounces chicken, 1 cup potatoes, 2 cups vegetables and broth, 1 ounce bread

3/4 pound boneless, skinless chicken thighs
1/2 cup sliced carrots
1 cup sliced onion
1/2 cup sliced celery
2 cups sliced red potatoes (about 2/3 pound)
1 cup fat-free, low-sodium chicken broth
1 teaspoon minced garlic
1 teaspoon ground coriander
1/4 teaspoon ground cloves
3 teaspoons dried tarragon
2 large shallots, chopped (about 1/4 cup)
2 tablespoons chopped parsley
1 tablespoon olive oil
Zest from 1 lemon (about 2 tablespoons)
1/8 teaspoon salt
1/4 teaspoon freshly ground black pepper
2 slices whole-grain bread

1. Remove visible fat from chicken and cut into 1-inch pieces.

2. Place chicken, carrots, onion, celery, potato, chicken broth, garlic, coriander, cloves, and tarragon in a large saucepan. Add cold water to just cover the ingredients (about 2 cups depending on the size of the pan). Bring to a boil over high heat.

3. Lower heat to medium and gently simmer 20 minutes. Do not boil.

4. While soup simmers, combine shallots, parsley, olive oil, lemon zest, and salt and pepper in a bowl.

5. Serve soup in large bowls and spoon herb oil mixture on top. Serve bread on the side.

Choices/Exchanges: 2 1/2 starch, 2 vegetable, 5 lean protein, 1 fat Per serving: Calories 500, Calories from Fat 140, Total Fat 15 g, Saturated Fat 3.2 g, Monounsaturated Fat 7.7 g, Trans Fat 0.0 g, Cholesterol 160 mg, Sodium 560 mg, Potassium 1600 mg, Total Carbohydrate 48 g, Dietary Fiber 7 g, Sugars 8 g, Protein 44 g, Phosphorus 570 mg

Shop Smart:

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

Chicken Tagine

Chicken cubes blend with fragrant spices in this peasant Moroccan tagine. The dish takes its name from the glazed earthenware dish with conical lid that it is traditionally cooked in. Steam gathers in the top of the conical lid and falls on the food, keeping it moist without basting. This is a quick version that can be cooked in a skillet or casserole.

Prep Time: 10 minutes / Cooking Time: 15 minutes

Serves: 2 / Serving Size: 5 ounces chicken, 2 1/4 cups vegetables, 3/4 cup couscous

1 tablespoon olive oil
3/4 pound boneless, skinless chicken thighs, cut into 1-inch pieces
1 1/2 cups frozen chopped onion
4 teaspoons minced garlic
2 teaspoons ground cinnamon
4 teaspoons ground cumin
1 teaspoon saffron
1/8 teaspoon salt
1/4 teaspoon freshly ground black pepper
2 cups fat-free, low-sodium chicken broth
2 medium tomatoes, cut into 16 wedges (about 2 cups)
6 cups washed, ready-to-eat spinach
1/2 cup whole-wheat couscous

1. Heat oil in a medium-size nonstick skillet over medium-high heat. Add the chicken and brown for 2 minutes, turning to make sure all sides are browned.

2. Add the onion, garlic, cinnamon, cumin, saffron, and salt and black pepper. Cook 30 seconds to release the flavors in the dried spices.

3. Add chicken broth, tomatoes, spinach, and couscous. Stir to combine ingredients. Bring to a simmer, reduce heat to medium, and gently simmer 5 minutes.

4. Remove from the heat and cover. Let sit 5 minutes. Serve on 2 dinner plates.

Choices/Exchanges: 2 starch, 5 vegetable, 5 lean protein, 1 1/2 fat Per serving: Calories 570, Calories from Fat 140, Total Fat 16 g, Saturated Fat 3.1 g, Monounsaturated Fat 8.2 g, Trans Fat 0.0 g, Cholesterol 160 mg, Sodium 570 mg, Potassium 2000 mg, Total Carbohydrate 61 g, Dietary Fiber 11 g, Sugars 10 g, Protein 51 g, Phosphorus 670 mg

Shop Smart:

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

Dilled Chicken Medley

Fresh dill lends a bright touch to chicken sautéed with a carrot, corn, and potato medley. The chicken remains juicy and tender while the vegetables are coated in the sour cream–dill sauce.