Get your one pot meals on

Posted: June 4, 2012 in Uncategorized

Five One-Pot Meals

Get a hearty meal on the table in 30 minutes with these easy recipes.
Article By: Phillip Rhodes
Five One-Pot Meals
A great homemade dinner on the table in less than 30 minutes with exactly one pot to clean: How much easier could it get?

These fast and simple recipes give you the convenience of one-pot cooking. Some of the recipes will yield enough leftovers for another dinner or a brown-bag lunch later in the week.

Italian Stir-Fry

Makes 4 servings
PointsPlus™ value | 5 per serving

Steak and salad—all in one dish that’s ready in about five minutes.

Ingredients

  • 2 tsp olive oil
    1 1/2 cups chopped red pepper
    1 1/2 cups sliced mushrooms, baby bella or button varieties
    1 lb. sirloin, trimmed of fat and sliced across the grain into 1/4&150inch strips
    2 medium cloves garlic, chopped
    1 tsp salt
    1 tsp pepper
    1 tsp red pepper flakes
    5 cups arugula
    ¼ cup shredded Parmesan cheese

Instructions

  1. Heat a very large nonstick skillet over medium-high heat. Add oil and turn pan to coat. Add peppers and mushrooms; sauté until peppers begin to soften, about 3 minutes. Move vegetables to side of skillet.
  2. Add sirloin and garlic to open space in skillet; sprinkle with salt, pepper and red pepper flakes. Turn beef after 1 minute and then continue to cook for 3 minutes more, shaking pan occasionally to mix all ingredients back together.
  3. Add arugula; stir frequently until it wilts slightly.
  4. To serve, sprinkle each portion with 1 tablespoon of cheese. Yields about 2 cups per serving.

Eat with: Easy instant brown rice (3 PointsPlusvalues per half cup)

 

Cheesy Spinach Frittata

Makes 4 servings
PointsPlus™ value | 4 per serving

Think of this frittata as a spinach pie without the dough. Convenience foods make preparation a snap.

Ingredients

  • 16 oz fat-free egg substitute
    1/2 cup reduced-fat shredded cheddar cheese
    10 oz frozen chopped spinach, thawed, drained and squeezed dry
    ½ tsp dried basil
    Nonstick cooking spray
    1 small onion, diced
    Salt and pepper to taste

Instructions

  1. Preheat broiler.
  2. Mix together egg substitute, cheese, spinach and basil in a bowl.
  3. Coat a large nonstick, ovenproof skillet with cooking spray; warm over medium heat. Add onion; sauté until soft, about 5 minutes.
  4. Pour spinach mixture over onions and cook until edges are set, about 5 to 7 minutes.
  5. Place pan in oven and broil until top starts to brown and center is firmly set, about 3 to 5 minutes. (Note: If your pan has a plastic handle, wrap it loosely in aluminum foil before you put it in the oven.)
  6. Season to taste with salt and pepper. Cut into four wedges and serve. Yields 1 wedge per serving.

Eat with: 3 slices turkey bacon (2 PointsPlusvalues).

 

White Bean and Sausage Skillet

Makes 4 servings
PointsPlus™ value | 7 per serving

Look for chicken sausages in the freezer section or at the end of the meat case near the breakfast sausage. They come in a variety of flavors, such as Italian, Cajun, apple and sun-dried tomato.

Ingredients

  • Nonstick cooking spray
    12 oz Italian or sun-dried tomato precooked chicken sausages, sliced into rounds
    1 medium clove garlic, diced
    15 oz canned white beans (great northern or cannellini), rinsed and drained
    14 1/2 oz canned diced tomatoes, drained
    1/2 cup low-sodium chicken broth
    1/2 tsp dried rosemary
    1/2 tsp dried basil

Instructions

  1. Coat a large nonstick skillet with cooking spray; warm over medium heat. Brown sausage in pan, stirring occasionally, for 2 minutes per side; remove sausage from pan and set aside.
  2. Offheat, recoat pan with cooking spray; add garlic and cook, stirring, for 1 minute. Add beans, tomatoes, broth, rosemary, basil and sausage; stir to mix. Cook until heated through, about 5 minutes. Yields about 2 cups per serving.

Eat with: A simple mixed-green salad with 2 tablespoons of fat-free Italian dressing
(0 PointsPlusvalues)

 

Peppery Pork & Herbed Brown Rice

Makes 4 servings
PointsPlus™ value | 8 per serving

According to the USDA, a 3-ounce serving of pork tenderloin is just as lean as skinless chicken breast and meets the government guideline for the “extra lean” status

Ingredients

  • 2 tsp olive oil
    1 lb lean pork loin, four 4-oz pieces
    1 tsp black pepper
    1 small onion, diced
    1 medium clove garlic, crushed
    1/2 tsp dried thyme
    1 cup dry instant brown rice
    1/2 tsp salt
    1 3/4 cups low-sodium fat-free chicken broth

Instructions

  1. Heat a large flat-bottom skillet over medium-high heat; add oil and turn to coat bottom of pan. Season pork with pepper and add it to pan. Brown pork, about 2 to 3 minutes per side; remove pork from pan and set aside.
  2. Add onion, garlic and thyme to pan; sauté until soft, about 5 minutes.
  3. Add rice and salt to pan; shake pan to mix ingredients together. Pour in broth and scrape bottom of pan with a wooden spoon to bring up brown bits of seared pork.
  4. Carefully place pork back into pan, cover and bring to a boil. Reduce heat to medium-low and simmer, covered, 10 minutes. Yields 1 pork cutlet and about 1 cup of rice mixture per serving.

Eat with: Steamed broccoli topped with 2 tablespoons of low-fat cheddar cheese
(1 PointsPlusvalue for the cheese).

 

Hearty Jalapeno-Chicken Stew

Makes 4 servings
PointsPlus™ value | 7 per serving

Ingredients

  • 2 tsp olive oil
    1 lb boneless, skinless chicken breasts
    Nonstick cooking spray
    1 medium carrot, peeled and diced
    1 small onion, diced
    2 medium cloves garlic, crushed
    15 oz canned kidney beans, rinsed and drained
    14 1/2 oz canned diced tomatoes and jalapenos, with juice
    1 Tbsp tomato paste
    14 1/2 oz fat-free chicken broth
    2 tsp chili powder
    1/2 tsp red pepper flakes
    1 Tbsp fresh cilantro, chopped

Instructions

  1. Heat a nonstick stockpot or large nonstick saucepan over medium-high heat. Add oil and turn pan to coat bottom. Add chicken and cook until brown, about 2 to 3 minutes per side; remove chicken from pan and set aside.
  2. Offheat, coat pan with cooking spray. Add carrot and onion; sauté until soft, about 5 minutes. Add garlic, beans, tomatoes, tomato paste, broth, chili powder, red pepper flakes and cilantro; stir to combine.
  3. Chop chicken into bite-sized pieces and return to pan. Cook over medium-high heat, stirring occasionally, until chicken is done and flavors have combined well, about 20 minutes.(Note: If stew comes to a boil, reduce heat slightly.) Yields about 2 cups per serving.

Eat with: 12 baked tortilla chips (2 PointsPlus values)

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