Delicious One-Pot Dishes (12 page)

5. For the gremolada, add the parsley, lemon zest, and garlic to the liquid in skillet. Bring to a boil and cook about 2 minutes. Spoon the sauce over the meat and serve.

Choices/Exchanges: 2 starch, 2 1/2 vegetable, 6 lean protein, 1 fat, 1/2 alcohol Per serving: Calories 580, Calories from Fat 140, Total Fat 15 g, Saturated Fat 2.8 g, Monounsaturated Fat 8.6 g, Trans Fat 0.0 g, Cholesterol 145 mg, Sodium 500 mg, Potassium 1985 mg, Total Carbohydrate 42 g, Dietary Fiber 6 g, Sugars 6 g, Protein 47 g, Phosphorus 645 mg

Shop Smart:

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

Sautéed Veal and Leeks

This is an easy casserole dish that lends itself to making in advance and freezing. The lemon and raisins add a sweet and tangy touch.

Prep Time: 5 minutes / Cooking Time: 40 minutes

Serves: 2 / Serving Size: 5 ounces veal, 3 3/4 cups vegetable and fruit, 2 tablespoons milk

1 tablespoon canola oil
3/4 pound veal stew meat, cut in 1-inch pieces
1 pound leeks, cleaned and sliced (about 6 cups)
1 1/2 ounces dry vermouth
4 tablespoons skim milk
1/4 cup raisins
2 tablespoons fresh lemon juice
1/4 teaspoon salt
1/4 teaspoon freshly ground black pepper

1. Heat oil in a large nonstick casserole or skillet over medium-high heat. Add the veal in one layer, making sure each piece touches the bottom of the pan. Sauté to brown on all sides, 5 minutes total.

2. Add the leeks, vermouth, and milk. Cover with a lid and simmer gently (do not boil) 30 minutes. Pierce the meat to check if it is tender.

3. Add the raisins, lemon juice, and salt and pepper. Serve on 2 dinner plates.

Choices/Exchanges: 1 1/2 other carbohydrate, 6 vegetable, 4 1/2 lean protein, 1 fat Per serving: Calories 510, Calories from Fat 110, Total Fat 12 g, Saturated Fat 1.9 g, Monounsaturated Fat 5.7 g, Trans Fat 0.0 g, Cholesterol 145 mg, Sodium 500 mg, Potassium 1245 mg, Total Carbohydrate 58 g, Dietary Fiber 6 g, Sugars 25 g, Protein 40 g, Phosphorus 505 mg

Veal Ragout

Veal slowly cooked with vegetables, herbs, and red wine makes a tasty ragout or stew. The pasta cooks right in with the veal and vegetables.

Prep Time: 10 minutes / Cooking Time: 50 minutes

Serves: 2 / Serving Size: 5 ounces veal, 1/2 cup pasta, 1 3/4 cups vegetables and sauce

4 teaspoons ground coriander
3/4 pound stew veal, cut into 1-inch pieces
2 teaspoons olive oil
1 cup diced or coarsely chopped onion
1 cup diced or coarsely chopped green bell pepper
1 cup sliced celery
1 cup canned low-sodium, no-sugar-added diced tomatoes, drained
2 teaspoons minced garlic
3 tablespoons tomato paste
2 cups fat-free, low-sodium chicken broth
1 cup dry red wine
4–5 sprigs fresh thyme or 1 tablespoon dried thyme
3 ounces whole-wheat penne pasta (about 1 1/4 cups)
1/8 teaspoon salt
1/4 teaspoon freshly ground black pepper

1. Place ground coriander on a plate and toss veal in the spice, covering all sides. Heat oil in a large nonstick casserole over medium-high heat. Add veal and brown 2–3 minutes, turning to brown all sides.

2. Add onion, green bell pepper, celery, diced tomatoes, and garlic. Sauté 2 minutes.

3. Mix tomato paste with chicken broth and red wine. Pour over the vegetables. Add the thyme. Bring to a simmer, lower heat to medium, cover, and cook 30 minutes.

4. Add pasta and continue to cook, uncovered 10–12 minutes until pasta is cooked through.

5. Add salt and pepper. Remove thyme sprigs (if using fresh), divide between 2 dinner plates, and serve.

Choices/Exchanges: 2 starch, 4 vegetable, 5 lean protein, 1/2 fat, 1 alcohol Per serving: Calories 610, Calories from Fat 90, Total Fat 10 g, Saturated Fat 2.2 g, Monounsaturated Fat 4.8 g, Trans Fat 0.0 g, Cholesterol 145 mg, Sodium 520 mg, Potassium 1990 mg, Total Carbohydrate 60 g, Dietary Fiber 8 g, Sugars 13 g, Protein 50 g, Phosphorus 700 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.

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

Vegetarian

Greek Bean and Vegetable Soup (Fassoulada)

Three-Bean Soup

Nutty Quinoa Pilaf

Vegetable Lasagna

Greek Bean and Vegetable Soup (Fassoulada)

Known in Greece as Fassoulada, this hearty, thick soup is a popular dish there. Navy beans, onion, tomatoes, and garlic make up the basis of the soup.

Prep Time: 10 minutes / Cooking Time: 10 minutes

Serves: 2 / Serving Size: 1 ounce bread, 2 3/4 cups vegetables and beans, 1 1/4 cups broth mixture, 1/2 ounce cheese, 1 tablespoon nuts

1 tablespoon olive oil
1 cup frozen chopped onion
2 cups sliced zucchini
1/2 cup sliced celery
2 teaspoons minced garlic
1 cup low-sodium vegetable broth
1 cup water
3/4 cup canned, no-salt-added navy or great northern beans, rinsed and drained
1 cup canned, low-sodium, no-sugar-added whole tomatoes, drained
4 cups washed, ready-to-eat spinach
1/2 teaspoon dried thyme
1/4 teaspoon freshly ground black pepper
1 ounce crumbled, reduced-fat feta cheese (about 3 tablespoons)
2 tablespoons coarsely chopped dry roasted, no-salt-added pistachios
2 slices low-sodium whole-grain bread

1. Heat oil in a large saucepan over medium-high heat. Add onion, zucchini, celery, and garlic. Cook 2–3 minutes until vegetables soften.

2. Add vegetable broth, water, beans, and tomatoes. Break up the tomatoes with the edge of a cooking spoon. Bring soup to a simmer and cook 5 minutes.

3. Add the spinach and thyme. Cook until the spinach is wilted, about 1 minute. Add pepper. Ladle into 2 bowls and sprinkle feta cheese and pistachio nuts on top. Serve bread on the side.

Choices/Exchanges: 2 starch, 5 vegetable, 1 lean protein, 2 fat Per serving: Calories 420, Calories from Fat 140, Total Fat 15 g, Saturated Fat 3.1 g, Monounsaturated Fat 7.4 g, Trans Fat 0.0 g, Cholesterol 5 mg, Sodium 470 mg, Potassium 1260 mg, Total Carbohydrate 57 g, Dietary Fiber 14 g, Sugars 13 g, Protein 20 g, Phosphorus 270 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 whole tomatoes with 41 calories, 0.3 g fat, 0.04 g saturated fat, and 24 mg sodium per cup.

Three-Bean Soup

This three-bean soup has a hearty Southwestern flavor and takes only 25 minutes to make. It freezes well; if you have time, make double and you will have another meal ready for later.

Prep Time: 5 minutes / Cooking Time: 20 minutes

Serves: 2 / Serving Size: 2 cups vegetables, 1 3/4 cups soup, 1/4 cup nuts

1 cup coarsely chopped red onion
1/2 cup coarsely chopped carrots
1 cup coarsely chopped parsnips
1 1/4 cups water, divided
1/2 cup canned red kidney beans, rinsed and drained
1/2 cup canned chickpeas, rinsed and drained
1/2 cup frozen baby lima beans
1 cup canned low-sodium, no-sugar-added diced tomatoes, drained
2 cups low-sodium vegetable broth
1 tablespoon ground cumin
2 teaspoons chili powder
1 teaspoon smoked paprika
1/8 teaspoon salt
1/4 teaspoon freshly ground black pepper
1/2 cup broken pecans

1. Place onion, carrots, and parsnips with 1/4 cup water in a large sauce pan and sauté over medium heat, 5 minutes. Add more water if vegetables start to burn.

2. Add kidney beans, chickpeas, lima beans, tomatoes, vegetable broth, remaining 1 cup water, cumin, chili powder, and smoked paprika. Bring to a simmer, cover, and cook 15 minutes.

3. Add salt and pepper. Divide between 2 large soup bowls. Sprinkle pecans on top and serve.

Choices/Exchanges: 2 starch, 3 vegetable, 2 lean protein, 3 fat Per serving: Calories 460, Calories from Fat 200, Total Fat 22 g, Saturated Fat 2.0 g, Monounsaturated Fat 11.7 g, Trans Fat 0.0 g, Cholesterol 0 mg, Sodium 550 mg, Potassium 1425 mg, Total Carbohydrate 60 g, Dietary Fiber 16 g, Sugars 17 g, Protein 16 g, Phosphorus 320 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.

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

Nutty Quinoa Pilaf

Quinoa, an ancient grain packed with protein, is the base for this vegetable pilaf. Chopped almonds add a nutty flavor and crunchy texture.

Prep Time: 15 minutes / Cooking Time: 20 minutes

Serves: 2 / Serving Size: 2 1/4 cups vegetables, 3/4 cup quinoa, 1/4 cup nuts

1 tablespoon olive oil
1 cup sliced onion
2 teaspoons minced garlic
1 cup sliced celery
1/2 cup sliced carrots
1 cup sliced green bell pepper
2 teaspoons ground cumin
2 teaspoons ground coriander
1/4 teaspoon ground cayenne pepper
1 cup low-sodium, no-sugar-added diced tomatoes, drained
1/2 cup frozen peas
1/2 cup quinoa
1 cup low-sodium vegetable broth
1/4 teaspoon salt
1/4 teaspoon freshly ground black pepper
1/2 cup coarsely chopped unsalted almonds

1. Heat oil in a large nonstick skillet over medium-high heat.

2. Add onion and sauté 1 minute. Add garlic, celery, carrots, and green bell pepper. Sauté 2 minutes. Add cumin, coriander, and cayenne pepper. Sauté 1 minute.

3. Add the diced tomatoes, peas, quinoa, and vegetable broth. Stir to combine ingredients. Lower heat to medium, cover, and simmer 15 minutes. Add 1/2 cup water if skillet becomes dry.

4. Add salt and pepper. Divide between 2 dinner plates. Sprinkle chopped almonds on top and serve.

Choices/Exchanges: 2 starch, 4 1/2 vegetable, 1 lean protein, 5 fat Per serving: Calories 540, Calories from Fat 250, Total Fat 28 g, Saturated Fat 2.8 g, Monounsaturated Fat 17.3 g, Trans Fat 0.0 g, Cholesterol 0 mg, Sodium 480 mg, Potassium 1320 mg, Total Carbohydrate 60 g, Dietary Fiber 14 g, Sugars 14 g, Protein 19 g, Phosphorus 480 mg