Delicious One-Pot Dishes (5 page)
3. Add the water and then the cabbage. Stir and add the vinegar, lemon juice, and caraway seeds. Stir again. Bring to a boil. Then lower to a simmer, cover, and cook for 15 minutes. Most of the liquid will be gone and the cabbage will be just slightly firm. Add salt and pepper.
4. Spoon onto 2 dinner plates and serve with dark bread.
Choices/Exchanges: 1 1/2 starch, 1/2 other carbohydrate, 3 vegetable, 4 1/2 lean protein Per serving: Calories 440, Calories from Fat 90, Total Fat 10 g, Saturated Fat 2.1 g, Monounsaturated Fat 4.0 g, Trans Fat 0.0 g, Cholesterol 110 mg, Sodium 530 mg, Potassium 860 mg, Total Carbohydrate 47 g, Dietary Fiber 8 g, Sugars 21 g, Protein 41 g, Phosphorus 445 mg
Shopping List:
1 medium granny smith apple
3/4 pound pork tenderloin
1/4 head red cabbage
1 bottle cider vinegar
1 lemon
1 bottle caraway seeds
1 loaf german dark bread
Staples:
Canola oil
Onion
Sugar
Salt and black peppercorns
Helpful Hints:
⢠Golden delicious apple can be used instead of granny smith.
⢠Dark german bread goes well with this dinner. Whole-wheat bread can be used instead.
⢠If only larger heads of red cabbage are available, ask the produce manager to cut one in half or quarter it for you.
Shop Smart:
⢠German dark bread with 80 calories, 1 g fat, 0 g saturated fat, and 250 mg sodium per 2 slices.
Fried rice needs to be crisp and flavorful. To capture the crisp, smoky wok flavor, make sure your pan is very hot. When you add the ingredients, let them sit for 1â2 minutes before tossing. This allows the wok to return to a high heat after the cold food has been added.
Countdown:
⢠Make rice.
⢠Make stir-fry.
Prep Time: 10 minutes / Cooking Time: 20 minutes
Serves: 2 / Serving Size: 5 ounces pork, 2 cups vegetables, 3/4 cup rice
1 package microwave brown rice (to make 1 1/2 cups cooked rice)
1 1/2 tablespoons low-sodium soy sauce
1/4 cup dry sherry
3/4 pound pork tenderloin
1 tablespoon sesame oil
1 cup sliced onion
1 cup sliced green bell pepper
1 cup fresh snow peas, trimmed
1 cup fresh bean sprouts
1/4 cup sliced water chestnuts
1 large egg
1/4 teaspoon freshly ground black pepper
1. Microwave rice according to package instructions. Measure 1 1/2 cups cooked rice and save remaining rice for another meal.
2. Mix soy sauce and sherry together and set aside. Remove visible fat from pork and cut into 1/2-inch pieces. Heat oil in a large wok or skillet over high heat. Add the pork and brown on all sides about 3â4 minutes. Remove to a plate.
3. Add rice to the skillet and stir-fry 2 minutes. Push rice to the sides of the pan and add the onion, green bell pepper, and snow peas. Stir-fry 5 minutes. Add the bean sprouts and water chestnuts and toss all ingredients for 1 minute.
4. Push the ingredients to the sides of the pan and break egg into the center. Stir-fry 2 minutes.
5. Return the pork to the wok and stir-fry 2 minutes.
6. Add pepper. Serve on 2 dinner plates.
Choices/Exchanges: 2 1/2 starch, 4 vegetable, 5 lean protein, 1 fat Per serving: Calories 580, Calories from Fat 140, Total Fat 15 g, Saturated Fat 3.3 g, Monounsaturated Fat 5.0 g, Trans Fat 0.0 g, Cholesterol 200 mg, Sodium 530 mg, Potassium 1180 mg, Total Carbohydrate 55 g, Dietary Fiber 7 g, Sugars 9 g, Protein 48 g, Phosphorus 685 mg
Shopping List:
1 package microwave brown rice
1 bottle low-sodium soy sauce
1 bottle dry sherry
3/4 pound pork tenderloin
1 bottle sesame oil
1 green bell pepper
1 package fresh snow peas
1 package fresh bean sprouts
1 can sliced water chestnuts
Staples:
Onion
Egg
Black peppercorns
Helpful Hints:
⢠For easy stir-frying, place all of the prepared ingredients on a cutting board or plate in order of use. That way you won't have to look at the recipe again once you start to cook.
⢠Leftover rice can be used instead of microwaved rice in this recipe. Measure out 1 1/2 cups cooked rice for 2 people.
Shop Smart:
⢠Low-sodium soy sauce with 8 calories and 511 mg sodium per tablespoon.
Rosemary Pork, Potatoes, and Sprouts
The flavors of Northern Italy are the basis for this pork dinner. Fresh rosemary seasons the pork, potatoes, and brussels sprouts.
Countdown:
⢠Prepare brussels sprouts, potatoes, and pork.
⢠Sauté vegetables.
⢠Add pork.
⢠Finish dish.
Prep Time: 15 minutes / Cooking Time: 20 minutes
Serves: 2 / Serving Size: 5 ounces pork, 2 1/4 cups potato/vegetable mixture
3/4 pound pork tenderloin
2 tablespoons fresh rosemary OR 2 teaspoons dried rosemary
2 tablespoons olive oil, divided
3/4 pound red potatoes, washed, unpeeled, cut into 1/2-inch pieces
3/4 pound brussels sprouts, damaged outer leaves removed, cut into quarters (about 3 cups)
2 tablespoons balsamic vinegar
1 cup fat-free, low-sodium chicken broth
1/4 teaspoon salt
1/4 teaspoon freshly ground black pepper
1. Remove visible fat from pork and cut into 1-inch slices.
2. Chop rosemary (if using fresh) and press into both sides of sliced pork. Heat a nonstick skillet over medium-high heat and add 1 tablespoon olive oil. Add the pork slices to skillet and brown 3 minutes per side. Remove to a plate.
3. Add remaining 1 tablespoon oil to the skillet. Add the potatoes and brussels sprouts. Sauté 3 minutes, turning vegetables over to brown all sides.
4. Lower heat and sprinkle with balsamic vinegar. Stir to coat vegetables with vinegar. Add the chicken broth. Cover with a lid and continue to cook 10 minutes or until potatoes are cooked.
5. Return pork to skillet and cook 2â3 minutes. A meat thermometer inserted into pork should read 145°F.
6. Add salt and pepper. Serve on 2 dinner plates.
Choices/Exchanges: 2 starch, 2 vegetable, 5 1/2 lean protein, 1 1/2 fat Per serving: Calories 520, Calories from Fat 160, Total Fat 18 g, Saturated Fat 3.4 g, Monounsaturated Fat 11.3 g, Trans Fat 0.0 g, Cholesterol 110 mg, Sodium 530 mg, Potassium 2160 mg, Total Carbohydrate 44 g, Dietary Fiber 9 g, Sugars 8 g, Protein 46 g, Phosphorus 685 mg
Shopping List:
3/4 pound pork tenderloin
1 package fresh rosemary
3/4 pound red potatoes
3/4 pound brussels sprouts
Staples:
Olive oil
Balsamic vinegar
Fat-free, low-sodium chicken broth
Salt and black peppercorns
Helpful Hint:
⢠A quick way to chop fresh rosemary is to snip it right from the stem with scissors.
Shop Smart:
⢠Fat-free, low-sodium chicken broth with 20 calories, 0 g fat, and 150 mg sodium per cup.
Sweet and Spicy Pork and Succotash
This hot pepper succotash is a spicy, quick version of an American staple that is simple to make and fun to eat. A dry rub gives a sweet, spicy crust to the pork. The heat is up to you. The recipe calls for 1/8 teaspoon cayenne pepper. Add more if you like it hot.
Countdown:
⢠Mix spices for dry rub and coat pork.
⢠Prepare remaining ingredients.
⢠Complete dish.
Prep Time: 5 minutes / Cooking Time: 15 minutes
Serves: 2 / Serving Size: 5 ounces pork, 1 cup vegetable mixture
3/4 pound pork tenderloin
2 teaspoons ground cumin
2 teaspoons ground coriander
1/8 teaspoon cayenne pepper
1 tablespoon brown sugar
Vegetable oil cooking spray
1 tablespoon canola oil
1 cup frozen corn kernels
1 cup frozen baby lima beans
2 tablespoons jalapeño pepper jelly
1/4 teaspoon salt
1/4 teaspoon freshly ground black pepper
2 scallions, thinly sliced (about 1 cup)
1. Remove visible fat from the pork. Butterfly the pork: cut it almost in half lengthwise and open like a book. Do not cut all the way through.
2. Mix ground cumin, coriander, cayenne pepper, and brown sugar together in a bowl. Spray the pork on all sides with vegetable oil cooking spray. Roll the pork in the spice mixture, pressing the mixture into the pork.
3. Heat oil in nonstick skillet over low heat and add pork. Cover with a lid and sauté 5 minutes, watching to make sure the spices do not burn.
4. Turn pork over, add the corn and lima beans, cover with a lid and sauté 5 minutes. A meat thermometer inserted into pork should read 145°F. Remove pork and slice.
5. Add jalapeño pepper jelly to the corn and lima beans and toss to melt jelly. Add salt and pepper and serve with the pork.
6. Sprinkle scallions on top. Serve on 2 dinner plates.
Choices/Exchanges: 2 starch, 1 1/2 other carbohydrate, 5 lean protein, 1/2 fat Per serving: Calories 530, Calories from Fat 130, Total Fat 14 g, Saturated Fat 2.0 g, Monounsaturated Fat 7.0 g, Trans Fat 0.0 g, Cholesterol 110 mg, Sodium 440 mg, Potassium 1330 mg, Total Carbohydrate 59 g, Dietary Fiber 7 g, Sugars 21 g, Protein 45 g, Phosphorus 575 mg
Shopping List:
3/4 pound pork tenderloin
1 bottle ground cumin
1 bottle ground coriander
1 bottle cayenne pepper
1 small package brown sugar
1 package frozen corn kernels
1 package frozen baby lima beans
1 jar jalapeño pepper jelly
1 small bunch scallions
Staples:
Vegetable oil cooking spray
Canola oil
Salt and black peppercorns
Helpful Hints:
⢠Any type of hot pepper jelly can be used for the vegetables.
⢠Ground cumin, coriander, and cayenne pepper are used in the spice rub. If your spices are over 6 months old, they may need replacing.
Whiskey Pork Chops with Rosemary Lentils
Whiskey lends an intriguing flavor to this simple, French pork dish. This is a hearty meal and takes about 20 minutes to make from start to finish.
Countdown:
⢠Prepare first 9 ingredients.
⢠While lentils cook, prepare mustard, whiskey, and parsley.
⢠Cook mustard sauce and finish dish.
Prep Time: 5 minutes / Cooking Time: 15 minutes
Serves: 2 / Serving Size: 5 ounces pork, 1 1/2 cups lentil mixture
2 (6-ounce) boneless, center-loin pork chop (about 3/4â1 inch thick)
2 teaspoons olive oil
1/2 cup diced yellow onion
2 teaspoons minced garlic
1/4 teaspoon freshly ground black pepper
3/4 cup fat-free, low-sodium chicken broth
2 cups canned low-sodium, no-sugar-added diced tomatoes, drained
1 cup canned lentils, rinsed and drained
1 teaspoon fresh rosemary (1/2 teaspoon dried)
1/2 cup whiskey
2 tablespoons dijon mustard
1/4 cup chopped fresh parsley
1. Remove visible fat from pork chops. Heat oil in a large nonstick skillet over medium-high heat. Add pork chops, onion, and garlic. Brown the pork on both sides, 1 minute per side. Sprinkle with pepper.
2. Add broth, tomatoes, lentils, and rosemary. Stir well. Bring to a simmer, lower heat to medium-low. Cover with a lid, and simmer 5 minutes. A meat thermometer inserted into pork should read 145°F for the pork. Divide lentil mixture between 2 dinner plates. Remove the pork to cutting board.
3. Add whiskey to the remaining juices in the skillet. Raise the heat to high and reduce by half. Add the mustard and blend in to make a smooth sauce.
4. Slice the pork and place on top of the lentils. Spoon the sauce over the sliced pork. Sprinkle parsley on top. Serve on 2 dinner plates.
Choices/Exchanges: 2 starch, 2 vegetable, 6 lean protein, 1 alcohol Per serving: Calories 600, Calories from Fat 110, Total Fat 12 g, Saturated Fat 2.7 g, Monounsaturated Fat 6.1 g, Trans Fat 0.0 g, Cholesterol 120 mg, Sodium 560 mg, Potassium 1695 mg, Total Carbohydrate 37 g, Dietary Fiber 12 g, Sugars 10 g, Protein 52 g, Phosphorus 690 mg
Shopping List:
2 (6-ounce) boneless, center-loin pork chops (3/4â1 inch thick)
1 yellow onion
1 can low-sodium, no-sugar-added diced tomatoes
1 can lentils
1 package fresh rosemary
1 small bottle whiskey
1 jar dijon mustard
1 bunch parsley
Staples:
Olive oil
Minced garlic
Black peppercorns
Fat-free, low-sodium chicken broth
Helpful Hints:
⢠Whiskey can be bought in small bottles at most liquor stores.
⢠Minced garlic can be found in the produce section of the market.
Shop Smart:
⢠Fat-free, low-sodium chicken broth with 20 calories, 0 g fat, and 150 mg sodium per cup.
⢠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.
Sausage, Potato, and Beer Stew
Spicy Mushroom and Chicken Chili
Sweet red bell peppers and spicy chili peppers flavor this Catalonian, Spanish dish. This paella is made with pasta instead of rice. Saffron, which is sold powdered or in threads, provides a delicate, aromatic flavor. A little bit of saffron goes a long way. Turmeric or bijol can be used instead.
Countdown:
⢠Start chicken and sausage.
⢠While they cook, prepare other ingredients.
⢠Make paella.
Prep Time: 10 minutes / Cooking Time: 20 minutes
Serves: 2 / Serving Size: 5 ounces chicken and 1/4 cup turkey sausage, 3/4 cup pasta, 1 1/4 cups vegetables
3/4 pound boneless, skinless chicken breast
Olive oil cooking spray
2 ounces turkey sausage, sliced (about 1/2 cup)
3/4 cup fat-free, low-sodium chicken broth
1 1/2 cups water
1/4 teaspoon saffron
1 cup frozen chopped onion
1 cup sliced zucchini
1 cup sliced red bell pepper
1 poblano chile pepper, seeded and chopped
2/3 cup whole-wheat orzo (1/4 pound)
1/8 teaspoon salt
1/4 teaspoon freshly ground black pepper