Read Online Delicious One-Pot Dishes by Linda Gassenheimer - Free Book Online
Authors: Linda Gassenheimer
Tags: Ebook
version that can be cooked in a skillet or casserole.
Countdown:
⢠Prepare ingredients.
⢠Make tagine.
Prep Time: 10 minutes / Cooking Time: 15 minutes
Serves: 2 / Serving Size: 5 ounces chicken, 2 1/4 cups vegetables, 3/4 cup couscous
1 tablespoon olive oil
3/4 pound boneless, skinless chicken thighs, cut into 1-inch pieces
1 1/2 cups frozen chopped onion
4 teaspoons minced garlic
2 teaspoons ground cinnamon
4 teaspoons ground cumin
1 teaspoon saffron
1/8 teaspoon salt
1/4 teaspoon freshly ground black pepper
2 cups fat-free, low-sodium chicken broth
2 medium tomatoes, cut into 16 wedges (about 2 cups)
6 cups washed, ready-to-eat spinach
1/2 cup whole-wheat couscous
1. Heat oil in a medium-size nonstick skillet over medium-high heat. Add the chicken and brown for 2 minutes, turning to make sure all sides are browned.
2. Add the onion, garlic, cinnamon, cumin, saffron, and salt and black pepper. Cook 30 seconds to release the flavors in the dried spices.
3. Add chicken broth, tomatoes, spinach, and couscous. Stir to combine ingredients. Bring to a simmer, reduce heat to medium, and gently simmer 5 minutes.
4. Remove from the heat and cover. Let sit 5 minutes. Serve on 2 dinner plates.
Choices/Exchanges: 2 starch, 5 vegetable, 5 lean protein, 1 1/2 fat Per serving: Calories 570, Calories from Fat 140, Total Fat 16 g, Saturated Fat 3.1 g, Monounsaturated Fat 8.2 g, Trans Fat 0.0 g, Cholesterol 160 mg, Sodium 570 mg, Potassium 2000 mg, Total Carbohydrate 61 g, Dietary Fiber 11 g, Sugars 10 g, Protein 51 g, Phosphorus 670 mg
Shopping List:
3/4 pound boneless, skinless chicken thighs
1 package frozen chopped onion
1 bottle ground cinnamon
1 bottle ground cumin
1 package saffron
2 medium tomatoes
1 bag washed, ready-to-eat spinach
1 box whole-wheat couscous
Staples:
Olive oil
Minced garlic
Salt and black peppercorns
Fat-free, low-sodium chicken broth
Helpful Hints:
⢠Fresh onion can be used instead of frozen.
⢠Turmeric can be used instead of saffron.
Shop Smart:
⢠Fat-free, low-sodium chicken broth with 20 calories, 0 g fat, and 150 mg sodium per cup.
Dilled Chicken Medley
Fresh dill lends a bright touch to chicken sautéed with a carrot, corn, and potato medley. The chicken remains juicy and tender while the vegetables are coated in the sour creamâdill sauce.
Countdown:
⢠Prepare ingredients.
⢠Make dish.
Prep Time: 10 minutes / Cooking Time: 20 minutes
Serves: 2 / Serving Size: 5 ounces chicken, 1 cup vegetables, 1/2 cup sauce, 3/4 cup potatoes
3/4 pound boneless, skinless chicken thighs
1 tablespoon olive oil
1 teaspoon minced garlic
3/4 pound red potatoes, washed, unpeeled, and cut into 1/4â1/2-inch pieces
1/2 cup diced onion
1/2 cup sliced carrots
3/4 cup fat-free, low-sodium chicken broth
3/4 cup frozen corn kernels
1/4 cup plus 2 tablespoons chopped fresh dill leaves, divided
1/8 teaspoon salt
1/4 teaspoon freshly ground black pepper
1/2 cup fat-free sour cream
1 tablespoon cornstarch
1. Remove visible fat from the chicken thighs. Heat oil in a nonstick skillet over medium-high heat. Add the chicken and brown 1 minute per side.
2. Add the garlic, potatoes, onion, carrots, and broth to skillet. Cover with a lid, reduce heat to medium, and cook 10 minutes. Add the corn and 1/4 cup dill. Cook 3 more minutes. Add 1/2 cup water if skillet becomes dry. Sprinkle with salt and pepper.
3. Remove chicken to a plate. A meat thermometer inserted into chicken should read 170°F.
4. Mix sour cream and cornstarch together. Spoon sour cream sauce over vegetables and stir.
5. Divide the vegetables between 2 dinner plates. Place chicken on top and sprinkle remaining 2 tablespoons dill over the chicken.
Choices/Exchanges: 3 1/2 starch, 1 vegetable, 4 1/2 lean protein, 1 fat Per serving: Calories 540, Calories from Fat 140, Total Fat 15 g, Saturated Fat 2.5 g, Monounsaturated Fat 7.0 g, Trans Fat 0.0 g, Cholesterol 165 mg, Sodium 490 mg, Potassium 1695 mg, Total
Countdown:
⢠Prepare ingredients.
⢠Make tagine.
Prep Time: 10 minutes / Cooking Time: 15 minutes
Serves: 2 / Serving Size: 5 ounces chicken, 2 1/4 cups vegetables, 3/4 cup couscous
1 tablespoon olive oil
3/4 pound boneless, skinless chicken thighs, cut into 1-inch pieces
1 1/2 cups frozen chopped onion
4 teaspoons minced garlic
2 teaspoons ground cinnamon
4 teaspoons ground cumin
1 teaspoon saffron
1/8 teaspoon salt
1/4 teaspoon freshly ground black pepper
2 cups fat-free, low-sodium chicken broth
2 medium tomatoes, cut into 16 wedges (about 2 cups)
6 cups washed, ready-to-eat spinach
1/2 cup whole-wheat couscous
1. Heat oil in a medium-size nonstick skillet over medium-high heat. Add the chicken and brown for 2 minutes, turning to make sure all sides are browned.
2. Add the onion, garlic, cinnamon, cumin, saffron, and salt and black pepper. Cook 30 seconds to release the flavors in the dried spices.
3. Add chicken broth, tomatoes, spinach, and couscous. Stir to combine ingredients. Bring to a simmer, reduce heat to medium, and gently simmer 5 minutes.
4. Remove from the heat and cover. Let sit 5 minutes. Serve on 2 dinner plates.
Choices/Exchanges: 2 starch, 5 vegetable, 5 lean protein, 1 1/2 fat Per serving: Calories 570, Calories from Fat 140, Total Fat 16 g, Saturated Fat 3.1 g, Monounsaturated Fat 8.2 g, Trans Fat 0.0 g, Cholesterol 160 mg, Sodium 570 mg, Potassium 2000 mg, Total Carbohydrate 61 g, Dietary Fiber 11 g, Sugars 10 g, Protein 51 g, Phosphorus 670 mg
Shopping List:
3/4 pound boneless, skinless chicken thighs
1 package frozen chopped onion
1 bottle ground cinnamon
1 bottle ground cumin
1 package saffron
2 medium tomatoes
1 bag washed, ready-to-eat spinach
1 box whole-wheat couscous
Staples:
Olive oil
Minced garlic
Salt and black peppercorns
Fat-free, low-sodium chicken broth
Helpful Hints:
⢠Fresh onion can be used instead of frozen.
⢠Turmeric can be used instead of saffron.
Shop Smart:
⢠Fat-free, low-sodium chicken broth with 20 calories, 0 g fat, and 150 mg sodium per cup.
Dilled Chicken Medley
Fresh dill lends a bright touch to chicken sautéed with a carrot, corn, and potato medley. The chicken remains juicy and tender while the vegetables are coated in the sour creamâdill sauce.
Countdown:
⢠Prepare ingredients.
⢠Make dish.
Prep Time: 10 minutes / Cooking Time: 20 minutes
Serves: 2 / Serving Size: 5 ounces chicken, 1 cup vegetables, 1/2 cup sauce, 3/4 cup potatoes
3/4 pound boneless, skinless chicken thighs
1 tablespoon olive oil
1 teaspoon minced garlic
3/4 pound red potatoes, washed, unpeeled, and cut into 1/4â1/2-inch pieces
1/2 cup diced onion
1/2 cup sliced carrots
3/4 cup fat-free, low-sodium chicken broth
3/4 cup frozen corn kernels
1/4 cup plus 2 tablespoons chopped fresh dill leaves, divided
1/8 teaspoon salt
1/4 teaspoon freshly ground black pepper
1/2 cup fat-free sour cream
1 tablespoon cornstarch
1. Remove visible fat from the chicken thighs. Heat oil in a nonstick skillet over medium-high heat. Add the chicken and brown 1 minute per side.
2. Add the garlic, potatoes, onion, carrots, and broth to skillet. Cover with a lid, reduce heat to medium, and cook 10 minutes. Add the corn and 1/4 cup dill. Cook 3 more minutes. Add 1/2 cup water if skillet becomes dry. Sprinkle with salt and pepper.
3. Remove chicken to a plate. A meat thermometer inserted into chicken should read 170°F.
4. Mix sour cream and cornstarch together. Spoon sour cream sauce over vegetables and stir.
5. Divide the vegetables between 2 dinner plates. Place chicken on top and sprinkle remaining 2 tablespoons dill over the chicken.
Choices/Exchanges: 3 1/2 starch, 1 vegetable, 4 1/2 lean protein, 1 fat Per serving: Calories 540, Calories from Fat 140, Total Fat 15 g, Saturated Fat 2.5 g, Monounsaturated Fat 7.0 g, Trans Fat 0.0 g, Cholesterol 165 mg, Sodium 490 mg, Potassium 1695 mg, Total
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