Delicious One-Pot Dishes (4 page)
Helpful Hints:
⢠Ask the butcher to cut lamb cubes from the leg with most of the fat removed.
⢠Ground cardamom has a spicy-sweet flavor and is found in the spice section of the market. One teaspoon of cinnamon can be substituted.
⢠If microwave brown rice is not available, use microwave basmati rice instead.
⢠Minced garlic can be found in the produce section of the market.
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.
Shepherd's Pie is a traditional pub dish. It's made with lamb cubes, some vegetables, and a tomato-based sauce and topped with mashed potatoes and cheese.
Countdown:
⢠Preheat broiler.
⢠Start potatoes boiling.
⢠Make filling.
⢠Finish potatoes.
⢠Complete dish and broil.
Prep Time: 10 minutes / Cooking Time: 35 minutes
Serves: 2 / Serving Size: 3 ounces lamb, 3/4 cup vegetables, 3/4 cup potatoes, 1/2 cup sauce, 2 tablespoons cheese
3/4 pound russet potatoes
1 tablespoon canola oil
1/8 teaspoon salt
1/8 teaspoon freshly ground black pepper
1 cup frozen chopped onion
1 cup sliced carrots
1 cup fat free, low-sodium chicken broth, divided
1/2 pound lamb cubes (cut from leg of lamb), fat removed cut into 1/2-inch cubes
2 teaspoons minced garlic
1 tablespoon flour
2 tablespoons no-salt-added tomato paste
2 teaspoons chopped fresh rosemary OR 1 teaspoon crushed rosemary
1 tablespoon reduced-sodium worcestershire sauce
1/4 cup shredded reduced-fat sharp cheddar cheese (1 ounce)
1. Preheat broiler.
2. Wash, but do not peel, potatoes and cut into 1-inch pieces. Place in a large nonstick skillet that can go from stovetop to broiler. Add cold water to cover potatoes. Cover with a lid and cook on high 15 minutes, or until potatoes are soft.
3. Drain and mash with a potato ricer, sieve, or in a food processor. Mix with oil and salt and pepper. Set aside.
4. Using the same skillet, sauté the onion, carrots, and 1 tablespoon chicken broth over medium-high heat 5 minutes, or until onions are soft and golden. Add more chicken broth if pan becomes too dry.
5. Add the lamb and garlic. Sauté 5 minutes. Sprinkle flour on top and add the remaining chicken broth, tomato paste, and rosemary. Simmer 2â3 minutes until sauce thickens.
6. Add worcestershire. Taste for seasoning, adding more worcestershire if needed. Spread mashed potatoes on top and sprinkle with cheese. Place under broiler 2â3 minutes or until cheese melts.
7. Serve on 2 dinner plates.
Choices/Exchanges: 3 starch, 1 vegetable, 3 1/2 lean protein, 1 fat Per serving: Calories 470, Calories from Fat 130, Total Fat 14 g, Saturated Fat 3.5 g, Monounsaturated Fat 7.1 g, Trans Fat 0.0 g, Cholesterol 75 mg, Sodium 550 mg, Potassium 1895 mg, Total Carbohydrate 61 g, Dietary Fiber 7 g, Sugars 11 g, Protein 36 g, Phosphorus 535 mg
Shopping List:
3/4 pound russet potatoes
1 package frozen chopped onion
1/2 pound lamb cubes cut from the leg
1 small can no-salt-added tomato paste
1 bunch fresh rosemary or 1 bottle crushed rosemary
1 small bottle reduced-sodium worcestershire sauce
1 package shredded reduced-fat sharp cheddar cheese
Staples:
Canola oil
Salt and black peppercorns
Carrots
Fat free, low-sodium chicken broth
Minced garlic
Flour
Helpful Hints:
⢠Minced garlic can be found in the produce section of the market.
⢠Ask the butcher to cut lamb cubes from the leg with most of the fat removed.
⢠Use a skillet that can go from stovetop to broiler.
⢠Use a potato ricer or food mill to mash potatoes. If using a food processor, don't over process or the potatoes will become gluey.
⢠Two tablespoons tomato paste are used in this recipe. Freeze remaining tomato paste for another use.
Shop Smart:
⢠Fat-free, low-sodium chicken broth with 20 calories, 0 g fat, and 150 mg sodium per cup.
⢠Reduced-sodium worcestershire sauce with 15 calories and 135 mg sodium per tablespoon.
⢠No-salt-added tomato paste with 13 calories and 9 mg sodium per tablespoon.
Mu Shu Pork Wrap with Bok Choy
Pork and Caraway-Scented Red Cabbage
Rosemary Pork, Potatoes, and Sprouts
Sweet and Spicy Pork and Succotash
Whiskey Pork Chops with Rosemary Lentils
Mild, tangy Adobo is one of the national dishes of the Philippines. The meat is cooked slowly in a vinegar sauce over low heat. It usually takes hours to stew. This is a shortened version using pork tenderloin. It has all the flavor without the hours of cooking.
Countdown:
⢠Prepare ingredients.
⢠Start recipe.
⢠While pork cooks, microwave rice.
Prep Time: 5 minutes / Cooking Time: 15 minutes
Serves: 2 / Serving Size: 5 ounces pork, 3/4 cup vegetables, 3/4 cup rice, 2 tablespoons sauce
3/4 pound pork tenderloin
2 teaspoons olive oil
1/2 cup sliced onion
2 tablespoons distilled white vinegar
4 teaspoons low-sodium soy sauce
2 tablespoons honey
2 teaspoons minced garlic
1 cup sliced red bell pepper
1 package microwave brown rice (to make 1 1/2 cups cooked rice)
1/8 teaspoon salt
1/8 teaspoon freshly ground black pepper
1 scallion, sliced
1. Remove visible fat from pork and cut into 1/2-inch pieces.
2. Heat oil in a small saucepan and brown the pork on all sides, about 5 minutes.
3. Add onion, vinegar, soy sauce, honey, garlic, and red bell pepper. Bring to a simmer, do not boil, and cook covered 10 minutes.
4. Meanwhile, microwave rice according to package instructions. Measure 1Â 1/2 cups and save remaining rice for another dinner.
5. Divide rice between 2 dinner plates and spoon the adobo on top. Add salt and pepper and sprinkle with scallions.
Choices/Exchanges: 2 1/2 starch, 1 other carbohydrate, 1 vegetable, 4 1/2 lean protein Per serving: Calories 500, Calories from Fat 90, Total Fat 10 g, Saturated Fat 2.1 g, Monounsaturated Fat 5.1 g, Trans Fat 0.0 g, Cholesterol 110 mg, Sodium 590 mg, Potassium 985 mg, Total Carbohydrate 60 g, Dietary Fiber 5 g, Sugars 21 g, Protein 42 g, Phosphorus 595 mg
Shopping List:
3/4 pound pork tenderloin
1 bottle distilled white vinegar
1 bottle low-sodium soy sauce
1 small bottle honey
1 red bell pepper
1 package microwave brown rice
1 bunch scallions
Staples:
Olive oil
Onion
Minced garlic
Salt and black peppercorns
Helpful Hints:
⢠Minced garlic can be found in the produce section of the market.
⢠Use a small saucepan so the sauce will cover the pork.
Shop Smart:
⢠Low-sodium soy sauce with 8 calories and 511 mg sodium per tablespoon.
This pork and bean chili can be made in 25 minutes. I find the great thing about chili is that some like it hot, some like it mild, but almost everyone likes it. The degree of heat is up to you. Add more chili powder or fresh chile peppers to suit your taste.
Serve this chili with a side of rice and bowls of sour cream and chopped fresh cilantro as garnishes.
Countdown:
⢠Prepare ingredients.
⢠Make the dish.
Prep Time: 5 minutes / Cooking Time: 20 minutes
Serves: 2 / Serving Size: 5 ounces pork, 2 cups vegetables, 1/2 cup kidney beans, 4 tablespoons sour cream
2 teaspoons olive oil
3/4 pound pork tenderloin, cut into 1/2-inch cubes (about 1 cup)
1 cup frozen chopped onion
1 cup frozen chopped green bell pepper
1 cup canned low-sodium red kidney beans, rinsed and drained
2 cups canned low-sodium, no-sugar-added diced tomatoes
1/2 cup frozen corn kernels
2 tablespoons chili powder
2 teaspoons ground cumin
For garnish:
1/2 cup fat-free sour cream
1/2 cup chopped fresh cilantro
1. Heat oil in a large nonstick skillet over high-heat. Add the pork, onion, and green pepper to the skillet. Sauté 5 minutes, tossing to brown meat on all sides.
2. Add beans, tomatoes, corn, chili powder, and ground cumin. Lower heat to medium, cover with a lid and simmer 15 minutes.
3. Serve chili in large bowls. Place the sour cream and cilantro in small bowls to pass with the chili.
Choices/Exchanges: 2 starch, 4 vegetable, 4 1/2 lean protein, 1 fat Per serving: Calories 510, Calories from Fat 100, Total Fat 11 g, Saturated Fat 2.2 g, Monounsaturated Fat 5.4 g, Trans Fat 0.0 g, Cholesterol 110 mg, Sodium 540 mg, Potassium 2180 mg, Total Carbohydrate 57 g, Dietary Fiber 14 g, Sugars 13 g, Protein 51 g, Phosphorus 745 mg
Shopping List:
3/4 pound pork tenderloin
1 package frozen chopped onion
1 package frozen chopped green bell pepper
1 can low-sodium, red kidney beans
1 can low-sodium, no-sugar-added diced tomatoes
1 package frozen corn kernels
1 bottle chili powder
1 bottle ground cumin
1 carton fat-free sour cream
1 bunch cilantro
Staples:
Olive oil
Helpful Hint:
⢠Diced or chopped onion and green bell pepper found in the produce section of the market can be used instead of the frozen versions.
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.
Mu Shu Pork Wrap with Bok Choy
This is a quick take on a popular Chinese classic. Marinated pork tenderloin and cabbage are wrapped in crisp lettuce leaves and served with bok choy topped with peanuts.
Countdown:
⢠Prepare all ingredients.
⢠Marinate pork.
⢠Microwave the rice.
⢠Stir-fry bok choy.
⢠Complete pork dish using the same wok.
Prep Time: 10 minutes / Cooking Time: 15 minutes
Serves: 2 / Serving Size: 1 3/4 cups pork/vegetable mixture, 1 3/4 cups rice/vegetable mixture
3/4 pound pork tenderloin
1 teaspoon minced garlic
1 tablespoon grated or chopped fresh ginger
1 tablespoon low-sodium soy sauce
1 package microwave brown rice (to make 1 1/2 cups cooked rice)
4 teaspoons sesame oil, divided
4 cups sliced bok choy
2 tablespoons unsalted peanuts
2 cups ready-to-eat, shredded coleslaw
1/2 cup canned sliced water chestnuts, drained
6 large iceberg lettuce leaves
1 tablespoon hoisin sauce
1. Remove visible fat from pork and cut into strips about 1/4 inch thick. Mix garlic, ginger, and soy sauce together in a bowl, add the pork strips and mix to cover pork with marinade. Set aside to marinate.
2. Microwave rice according to package instructions. Measure 1 1/2 cups and divide between 2 dinner plates. Save remaining rice for another dinner.
3. Heat 2 teaspoons oil in a wok or skillet until smoking. Add the bok choy. Stir-fry 3â4 minutes. Add the peanuts. Spoon over the rice.
4. Heat remaining 2 teaspoons sesame oil in the same wok or skillet used for the bok choy until smoking, and add the coleslaw. Stir-fry 1 minute.
5. Push coleslaw to the sides of the pan and add the pork, marinade, and water chestnuts. Stir-fry 4 minutes in the center of the pan. Draw in the coleslaw and continue to cook 2 minutes.
6. Carefully remove 6 large lettuce leaves and divide between the 2 plates. Spread hoisin sauce on inside of leaves. Add pork and vegetables. Roll up. Pour any pan juices left over boy choy and rice.
Choices/Exchanges: 3 starch, 2 vegetable, 5 lean protein, 1 fat Per serving: Calories 570, Calories from Fat 170, Total Fat 19 g, Saturated Fat 3.5 g, Monounsaturated Fat 7.8 g, Trans Fat 0.0 g, Cholesterol 110 mg, Sodium 600 mg, Potassium 1445 mg, Total Carbohydrate 54 g, Dietary Fiber 9 g, Sugars 9 g, Protein 47 g, Phosphorus 680 mg
Shopping List:
3/4 pound pork tenderloin
1 small piece fresh ginger
1 bottle low-sodium soy sauce
1 package microwave brown rice
1 bottle sesame oil
1 small bok choy
1 container unsalted peanuts
1 bag ready-to-eat shredded coleslaw
1 can sliced water chestnuts
1 head iceberg lettuce
1 small bottle hoisin sauce
Staples:
Minced garlic
Helpful Hints:
⢠Ready-to-eat, shredded cabbage for coleslaw can be found in the produce section.
⢠Chinese cabbage (also called napa cabbage) can be used instead of bok choy.
⢠Buy canned, sliced water chestnuts.
⢠Minced garlic can be found in the produce section of the market.
Shop Smart:
⢠Low-sodium soy sauce with 8 calories and 511 mg sodium per tablespoon.
Pork and Caraway-Scented Red Cabbage
Caraway-scented red cabbage combines with sautéed pork for this German-style dinner.
Countdown:
⢠Prepare ingredients.
⢠Make recipe.
Prep Time: 10 minutes / Cooking Time: 25 minutes
Serves: 2 / Serving Size: 5 ounces pork, 2 cups vegetables, 2 ounces bread
2 teaspoons canola oil
1 cup sliced onion
1 medium granny smith apple, cored and sliced (1 cup)
1 tablespoon sugar
3/4 pound pork tenderloin, cut into 1-inch cubes
3/4 cup water
1/4 red cabbage, sliced (about 3 1/2 cups)
2 tablespoons cider vinegar
2 tablespoons fresh lemon juice
1 tablespoon caraway seeds
1/8 teaspoon salt
1/4 teaspoon freshly ground black pepper
4 slices german dark bread
1. Heat oil in a large nonstick skillet. Add the onion and sauté for 5 minutes or until the onion is transparent.
2. Add apple slices, sugar, and pork. Stir to make sure pork touches bottom of skillet. Cook over medium heat for 5 minutes, stirring occasionally.