Delicious One-Pot Dishes (8 page)

Prep Time: 10 minutes / Cooking Time: 20 minutes

Serves: 2 / Serving Size: 2 1/2 ounces sausage, 2 cups vegetables and fruit, 3/4 cup potatoes, 3/4 cup sauce

6 ounces low-fat, mild turkey sausage
1/2 pound sweet potato
1 cup sliced onion
1 cup sliced green bell pepper
1 cup sliced golden delicious apple
2 cups canned low-sodium, no-sugar-added diced tomatoes
12 ounces beer
2 teaspoons fennel seeds
1/4 teaspoon freshly ground black pepper
1/4 cup broken walnuts

1. Cut sausage into 2-inch pieces. Peel sweet potato and cut into 1/2-inch pieces.

2. Sauté sausage, potato, onion, and green pepper in large casserole over medium-high heat for 5 minutes.

3. Add the apple, tomatoes, beer, and fennel seeds. Bring to a simmer, lower heat, cover with a lid, and simmer gently 15 minutes.

4. Add pepper. Divide between 2 large soup bowls and sprinkle with walnuts.

Choices/Exchanges: 2 starch, 1 fruit, 2 vegetable, 3 lean protein, 1 1/2 fat, 1/2 alcohol Per serving: Calories 520, Calories from Fat 150, Total Fat 17 g, Saturated Fat 2.7 g, Monounsaturated Fat 3.8 g, Trans Fat 0.0 g, Cholesterol 65 mg, Sodium 600 mg, Potassium 1450 mg, Total Carbohydrate 59 g, Dietary Fiber 11 g, Sugars 21 g, Protein 24 g, Phosphorus 370 mg

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.

• 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.

Spicy Mushroom and Chicken Chili

This one-pot chili is always a family or crowd pleaser. This variation uses chicken and mushrooms to create a light, tasty dish. The chili keeps well and can be frozen. Make extra and save for another quick meal.

Prep Time: 10 minutes / Cooking Time: 20 minutes

Serves: 2 / Serving Size: 5 ounces chicken, 3 cups vegetable/bean mixture, 1 ounce bread

2 teaspoons canola oil
3/4 pound boneless, skinless chicken thighs, cut into 1-inch pieces
2 cups canned low-sodium, no-sugar-added diced tomatoes, with juice
1 medium jalapeño pepper, seeded and diced (about 1 tablespoon)
1 cup canned red kidney beans, drained and rinsed
1 cup frozen corn kernels
2 teaspoons chili powder
2 teaspoons ground cumin
1 teaspoon minced garlic
1/2 pound sliced white mushrooms (about 3 cups)
1/8 teaspoon salt
1/4 teaspoon freshly ground black pepper
2 tablespoons chopped cilantro (optional)
2 slices crusty, multigrain bread

1. Heat oil in a large saucepan over medium-high heat. Add the chicken and brown on all sides, about 2 minutes.

2. Add the tomatoes, jalapeño, kidney beans, corn, chili powder, cumin, garlic, and mushrooms. Bring to a simmer and lower heat to medium-low. Simmer, uncovered, for 15 minutes, adding a little water if it becomes too dry.

3. Add salt and pepper. Serve on 2 dinner plates with chopped cilantro sprinkled on top. Toast bread and serve with the chili.

Choices/Exchanges: 3 starch, 4 vegetable, 5 lean protein Per serving: Calories 560, Calories from Fat 140, Total Fat 15 g, Saturated Fat 2.7 g, Monounsaturated Fat 6.2 g, Trans Fat 0.0 g, Cholesterol 160 mg, Sodium 570 mg, Potassium 2020 mg, Total Carbohydrate 60 g, Dietary Fiber 13 g, Sugars 12 g, Protein 54 g, Phosphorus 725 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.

Turkey Skillet Casserole

With this hearty dish, the pasta cooks right in the sauce. Turkey, mushrooms, and spinach give it a light touch. Serve it right from the skillet.

Prep Time: 5 minutes / Cooking Time: 10 minutes

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

2 teaspoons canola oil
3/4 pound boneless turkey breast, cut into 1-inch pieces
3/4 cup frozen chopped onion
2 teaspoons minced garlic
1/8 teaspoon salt
1/4 teaspoon freshly ground black pepper
3/4 cup reduced-sodium, no-sugar-added pasta sauce
1/2 cup water
2 cups sliced baby bella mushrooms
3 ounces fresh whole-wheat linguine, broken into 4–5-inch pieces
2 packed cups washed, ready-to-eat spinach
1/2 cup fresh basil, torn into bite-size pieces
1/4 cup shredded reduced-fat sharp cheddar cheese
3 tablespoons reduced-fat sour cream

1. Heat oil in a medium-size nonstick skillet over medium-high heat. Add turkey, onion, and garlic. Sauté 3 minutes, turning turkey pieces to brown all sides. Sprinkle with salt and pepper.

2. Add the pasta sauce, water, mushrooms, and linguine. Stir to mix well. Bring to a simmer. Reduce heat to medium, cover with a lid, and cook 3 minutes. The linguine should be cooked through. Add a little water if sauce is dry before pasta is cooked.

3. Add spinach and basil, stirring until spinach wilts. Remove from the heat and sprinkle the cheese on top. Spoon sour cream over cheese. Serve on 2 dinner plates.

Choices/Exchanges: 2 starch, 4 vegetable, 6 lean protein Per serving: Calories 540, Calories from Fat 120, Total Fat 13 g, Saturated Fat 3.5 g, Monounsaturated Fat 4.8 g, Trans Fat 0.0 g, Cholesterol 110 mg, Sodium 550 mg, Potassium 1360 mg, Total Carbohydrate 51 g, Dietary Fiber 8 g, Sugars 11 g, Protein 56 g, Phosphorus 675 mg

Shop Smart:

• Reduced-sodium, no-sugar-added pasta sauce with 131 calories, 3.8 g fat, 0.4 g saturated fat, and 77 mg sodium per cup.

Wild Turkey Hash

This is a light dish with each ingredient adding a fresh flavor. Shiitake mushrooms give an earthy flavor. Smoked paprika, available in the spice section of the market, gives an added boost of flavor to the turkey. It takes a few extra minutes to prepare the ingredients for this dish. It can be made ahead and gently rewarmed.

Prep Time: 15 minutes / Cooking Time: 25 minutes

Serves: 2 / Serving Size: 5 ounces turkey breast, 1 1/2 cups vegetables, 3/4 cup potatoes, 1/4 cup sour cream, 1 tablespoon pine nuts

1 teaspoon olive oil
3/4 pound red potatoes, unpeeled, cut into 1/2-inch cubes (about 2 1/4 cups)
3/4 pound boneless, skinless turkey breast, cut into 1-inch pieces
1 tablespoon smoked paprika
1 cup red onion, cut into 1/2-inch pieces
1 cup red bell pepper, cut into 1/2-inch pieces
1/4 pound shiitake mushrooms, diced (about 1 2/3 cups)
2 tablespoons pine nuts
2 tablespoons fresh thyme leaves OR 2 teaspoons dried thyme
2 tablespoons flour
1/2 cup skim milk
2 tablespoons reduced-fat sour cream
1/4 teaspoon salt
1/4 teaspoon freshly ground black pepper

1. Heat oil in a large nonstick skillet over medium-high heat. Add potatoes. Sauté 10 minutes, tossing potatoes to turn them after 5 minutes.

2. Sprinkle turkey with the paprika, covering all sides. Add onion, red bell pepper, mushrooms, turkey, pine nuts, and thyme to the skillet. Sauté 10 minutes. A meat thermometer inserted into turkey should read 165°F.

3. Push ingredients to the sides of the skillet leaving a hole in the center. Add the flour and then the milk and stir until sauce thickens and then toss with the ingredients. The sauce will lightly bind the hash together.

4. Remove from heat, add sour cream, and toss again. Add salt and pepper. Serve on 2 dinner plates.

Choices/Exchanges: 2 starch, 4 vegetable, 5 1/2 lean protein, 1 fat Per serving: Calories 550, Calories from Fat 140, Total Fat 16 g, Saturated Fat 3.4 g, Monounsaturated Fat 7.4 g, Trans Fat 0.0 g, Cholesterol 105 mg, Sodium 570 mg, Potassium 1810 mg, Total Carbohydrate 52 g, Dietary Fiber 8 g, Sugars 12 g, Protein 51 g, Phosphorus 625 mg

Seafood

Baked Snapper, Potatoes, and Leeks

Braised Chinese Shrimp

Cioppino (Fish Casserole)

Crustless Salmon Quiche

Ginger-Soy Steamed Fish and Chinese Noodles

Lemon-Braised Celery and Snapper

Mussels in Garlic Tomato Broth

Nantucket Fish Chowder

Shrimp Jambalaya

Shrimp Mac and Cheese

Shrimp Pot Pie

Shrimp Saganaki

Tuna Casserole

Vietnamese Crab Soup

White Wine–Poached Salmon with Vegetable Medley

Baked Snapper, Potatoes, and Leeks

Serve this one-pot meal straight from the pan. For this recipe, you can use a heavy-bottomed casserole that can go from stovetop to oven. Failing that, use a medium-size skillet that has an ovenproof handle.

Prep Time: 10 minutes / Cooking Time: 25 minutes

Serves: 2 / Serving Size: 5 ounces snapper, 1 1/4 cups vegetables, 1 cup potatoes, 2 tablespoons cheese

1 pound red potatoes
1 cup fat-free, low-sodium chicken broth
1 cup sliced leeks
2 teaspoons minced garlic
2 cups arugula, washed
3/4 pound red snapper fillets
1 tablespoon olive oil
1/8 teaspoon salt
1/4 teaspoon freshly ground black pepper
1/4 cup grated parmesan cheese
1/4 cup snipped fresh dill

1. Preheat oven to 400°F.

2. Wash potatoes, do not peel, and thinly slice (about 1/4 inch thick). Place in stove-to-oven casserole with broth, leeks, and garlic. Bring to a simmer and cook 10 minutes. Potatoes will be cooked and most of the liquid evaporated.

3. When potatoes are cooked, place arugula over the potatoes. Place the fish fillets on top of the arugula. Drizzle with olive oil. Bake in preheated oven 15 minutes.

4. Sprinkle with salt and pepper, parmesan cheese, and dill. Serve from the pan onto 2 dinner plates.

Choices/Exchanges: 2 starch, 2 vegetable, 5 1/2 lean protein, 1/2 fat Per serving: Calories 480, Calories from Fat 120, Total Fat 13 g, Saturated Fat 3.3 g, Monounsaturated Fat 6.2 g, Trans Fat 0.0 g, Cholesterol 70 mg, Sodium 540 mg, Potassium 2085 mg, Total Carbohydrate 46 g, Dietary Fiber 5 g, Sugars 5 g, Protein 47 g, Phosphorus 650 mg