Delicious One-Pot Dishes (3 page)

Shop Smart:

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

• Low-sodium soy sauce with 8 calories and 511 mg sodium per tablespoon.

Swiss Steak

In Great Britain, this dish is called smothered steak. Slow cooking makes the steak tender and helps the sauce flavors blend with the meat. I use grass-fed beef in this recipe. It is lower in saturated fat than conventional beef and tastes great.

Prep Time: 10 minutes / Cooking Time: 65 minutes

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

10 ounces grass-fed round steak
2 tablespoons flour
1 tablespoon dry mustard
2 teaspoons olive oil
1 pound red potatoes, cut into 1/2-inch pieces (about 3 1/2 cups)
1 cup sliced carrots
1 1/2 cups low-sodium, no-sugar-added diced tomatoes
2 tablespoons reduced-sodium worcestershire sauce
1/16 teaspoon salt (4 turns of salt grinder)
1/8 teaspoon freshly ground black pepper
2 tablespoons chopped parsley (optional)

1. Remove visible fat from meat and cut into 4 pieces. Place between 2 pieces of plastic wrap and pound into thinner steaks with a meat mallet or bottom of a heavy skillet.

2. Combine flour and mustard together in a bowl. Add the steak and toss to coat all sides.

3. Heat oil in a heavy-bottom saucepan over medium-high heat. Add the steak, potatoes, and carrots. Sauté 5 minutes to brown steak on all sides.

4. Sprinkle any remaining flour and dry mustard that did not stick to the steak over the contents of the skillet. Add the tomatoes and worcestershire sauce. Lower the heat to medium, cover and cook 1 hour. The meat should be fork-tender. Sprinkle with salt and pepper.

5. Divide between 2 dinner plates. Sprinkle parsley on top (optional).

Choices/Exchanges: 3 starch, 2 vegetable, 4 1/2 lean protein Per serving: Calories 490, Calories from Fat 110, Total Fat 12 g, Saturated Fat 3.3 g, Monounsaturated Fat 6.2 g, Trans Fat 0.0 g, Cholesterol 70 mg, Sodium 580 mg, Potassium 1660 mg, Total Carbohydrate 59 g, Dietary Fiber 8 g, Sugars 13 g, Protein 39 g, Phosphorus 220 mg

Shop Smart:

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

• 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.

Lamb

Florentine Lamb and Linguine

Irish Stew

Lamb Curry

Saag Gosht (Indian Lamb Stew)

Shepherd's Pie

Florentine Lamb and Linguine

Herb-crusted lamb served on a bed of spinach, tomatoes, and fresh linguine makes this a traditional Italian dish.

Prep Time: 10 minutes / Cooking Time: 15 minutes

Serves: 2 / Serving Size: 4 ounces lamb, 1 cup vegetables, 3/4 cup linguine

10 ounces lamb cubes (cut from leg of lamb)
2 teaspoons chopped dried rosemary
2 tablespoons plain bread crumbs
1/4 teaspoon salt, divided
1/4 teaspoon freshly ground black pepper, divided
Olive oil cooking spray
1 cup water
1/4 pound fresh whole-wheat linguine
3 medium cloves garlic, crushed
1 cup canned low-sodium, no-sugar-added diced tomatoes
6 cups washed, ready-to-eat spinach

1. Trim visible fat from lamb and, if lamb pieces are large, cut into 1/2- to 3/4-inch pieces. Mix rosemary and bread crumbs together. Sprinkle with 1/8 teaspoon salt and 1/8 teaspoon pepper. Roll the lamb cubes in the mixture coating all sides.

2. Heat a large nonstick skillet over medium-high heat and coat with olive oil cooking spray. Add the lamb cubes and brown on all sides, about 5–6 minutes. A meat thermometer should read 125°F for rare or 145°F for medium rare. Remove to a plate.

3. Add water to the skillet and bring to a boil. Add the linguine and boil 3 minutes stirring once or twice. Add the garlic and tomatoes and cook 1 minute. Add the spinach and cook until the spinach wilts, 2–3 minutes, stirring to combine ingredients.

4. Divide pasta between 2 dinner plates and add lamb on top. Sprinkle with remaining 1/8 teaspoon salt and 1/8 teaspoon black pepper.

Choices/Exchanges: 3 starch, 3 vegetable, 4 lean protein Per serving: Calories 500, Calories from Fat 100, Total Fat 11 g, Saturated Fat 3.3 g, Monounsaturated Fat 4.2 g, Trans Fat 0.0 g, Cholesterol 90 mg, Sodium 230 mg, Potassium 1320 mg, Total Carbohydrate 60 g, Dietary Fiber 7 g, Sugars 5 g, Protein 41 g, Phosphorus 465 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.

Irish Stew

There are many versions of Irish Stew. Traditionally, this stew calls for mutton, a sheep that is over one year old. This is a quick version using leg of lamb for a tasty and tender dish.

Prep Time: 10 minutes / Cooking Time: 20 minutes

Serves: 2 / Serving Size: 4 ounces lamb, 1 1/2 cups vegetables, 1/2 cup potatoes, 1/2 cup sauce

2 teaspoons olive oil
10 ounces lamb cubes (cut from leg of lamb)
1 cup sliced onion
1 cup sliced carrots
1 cup sliced parsnip
1 cup sliced leeks
1/2 pound red potatoes, cut into 1/2- to 3/4-inch pieces (about 1 1/2 cups)
1 teaspoon dried thyme
1 tablespoon flour
1 cup fat-free, low-sodium chicken broth
1/4 teaspoon salt
1/4 teaspoon freshly ground black pepper
2 tablespoons chopped parsley (optional)

1. Heat oil in a large nonstick skillet over medium-high heat and add the lamb. Brown the lamb on all sides, about 3–4 minutes. Remove from the skillet to a dish.

2. Add the onion, carrots, parsnip, leeks, and potato pieces to the skillet. Sauté 2–3 minutes. Sprinkle the vegetables with the thyme and flour. Stir to combine the flour with the vegetables.

3. Add the chicken broth. Bring to a boil, lower heat to a simmer. Cover and cook 10 minutes or until the potatoes are cooked through.

4. Return the lamb to the skillet and cook 2 minutes. A meat thermometer should read 125°F for rare and 145°F for medium rare. Add salt and pepper.

5. Sprinkle chopped parsley on top (optional). Serve on 2 dinner plates.

Choices/Exchanges: 2 starch, 4 vegetable, 4 1/2 lean protein Per serving: Calories 460, Calories from Fat 120, Total Fat 13 g, Saturated Fat 3.2 g, Monounsaturated Fat 6.0 g, Trans Fat 0.0 g, Cholesterol 90 mg, Sodium 540 mg, Potassium 1685 mg, Total Carbohydrate 51 g, Dietary Fiber 9 g, Sugars 12 g, Protein 37 g, Phosphorus 510 mg

Shop Smart:

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

Lamb Curry

For this quick meal, I used curry powder from the supermarket spice section. Prepared curry powder doesn't really exist in India, where cooks prefer to make their own blend of spices using the freshest ingredients. The curry powder found in the supermarket should be used within 3–4 months. After that it loses some of its flavor.

Prep Time: 10 minutes / Cooking Time: 15 minutes

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

2 teaspoons canola oil
2 tablespoons curry powder
1 cup sliced onion
1 teaspoon minced garlic
1/2 pound lamb cubes (cut from leg of lamb)
1/4 pound green beans, trimmed and cut into 2-inch pieces (about 1 cup)
1 tablespoon flour
1 cup fat-free, low-sodium chicken broth
1/4 cup raisins
1 medium tomato, cut into small wedges
1 package microwave brown rice (to make 1 cup cooked rice)
1/4 cup low-fat, plain greek-style yogurt
1 teaspoon ground cinnamon
1/4 teaspoon salt
1/4 teaspoon freshly ground black pepper

1. Heat oil in a large nonstick skillet over medium-high heat. Add the curry powder, onion, and garlic. Sauté 2 minutes.

2. Add the lamb and green beans and sauté 3–4 minutes. Stir to make sure lamb touches bottom of skillet. Sprinkle in the flour and stir until it is absorbed, about 30 seconds.

3. Add the broth and simmer until broth thickens, about 2 minutes. Stir in the raisins and tomatoes. Simmer 2–3 minutes.

4. While lamb cooks, microwave rice. Measure 1 cup and save remaining rice for another meal.

5. Remove lamb mixture from heat and stir in the yogurt, cinnamon, salt and pepper.

6. Serve on 2 dinner plates.

Choices/Exchanges: 2 starch, 1 fruit, 2 vegetable, 3 1/2 lean protein, 1 fat Per serving: Calories 480, Calories from Fat 120, Total Fat 13 g, Saturated Fat 3.2 g, Monounsaturated Fat 6.2 g, Trans Fat 0.0 g, Cholesterol 75 mg, Sodium 470 mg, Potassium 1195 mg, Total Carbohydrate 60 g, Dietary Fiber 10 g, Sugars 19 g, Protein 35 g, Phosphorus 510 mg

Shop Smart:

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

Saag Gosht (Indian Lamb Stew)

Saag Gosht serves up flavors of India. An authentic Saag Gosht uses freshly ground spices and has a long cooking time. By using good quality cubes of lamb cut from the leg and ground spices from my spice shelf, this dinner retains the essence of Indian food without the long preparation.

Prep Time: 5 minutes / Cooking Time: 15 minutes

Serves: 2 / Serving Size: 3 ounces lamb, 1 1/2 cups vegetable, 3/4 cup rice, 2 tablespoons sauce

1/4 cup water
1 cup sliced onion
1 teaspoon minced garlic
1/2 pound 1-inch lamb cubes (cut from leg of lamb)
1 cup canned low-sodium, no-sugar-added diced tomatoes, drained
5 cups washed, ready-to-eat spinach
1 teaspoon ground cumin
1 teaspoon ground coriander
1/8 teaspoon cayenne pepper
1 teaspoon ground cardamom
2 teaspoons olive oil
1/4 teaspoon salt
1/4 teaspoon freshly ground black pepper
1 package microwave brown rice (to make 1 1/2 cups cooked rice)

1. Heat water and onion in a medium-size nonstick skillet over medium-high heat. Sauté onions for 5 minutes. Add garlic and sauté another minute. Add another tablespoon of water if skillet becomes too dry.

2. Add meat and brown on all sides, about 1 minute. Add tomatoes, spinach, and spices. Stir until the spinach begins to wilt.

3. Cover with a lid and lower heat to medium; do not boil. Cook 5 minutes. Stir in olive oil and add salt and pepper.

4. While lamb cooks, microwave rice according to package instructions. Measure 1 1/2 cups cooked.

5. Divide rice between 2 dinner plates and serve lamb and vegetables on top.

Choices/Exchanges: 2 1/2 starch, 1 vegetable, 3 1/2 lean protein, 1 fat Per serving: Calories 430, Calories from Fat 120, Total Fat 13 g, Saturated Fat 3.2 g, Monounsaturated Fat 6.4 g, Trans Fat 0.0 g, Cholesterol 70 mg, Sodium 450 mg, Potassium 1170 mg, Total Carbohydrate 49 g, Dietary Fiber 7 g, Sugars 6 g, Protein 31 g, Phosphorus 430 mg