Read Online Delicious One-Pot Dishes by Linda Gassenheimer - Free Book Online Page A
Authors: Linda Gassenheimer
Tags: Ebook
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Carbohydrate 60 g, Dietary Fiber 6 g, Sugars 8 g, Protein 43 g, Phosphorus 165 mg
Shopping List:
3/4 pound boneless, skinless chicken thighs
3/4 pound red potatoes
1 package frozen corn kernels
1 bunch fresh dill
1 carton fat-free sour cream
Staples:
Olive oil
Minced garlic
Onion
Carrots
Fat-free, low-sodium chicken broth
Salt and black peppercorns
Cornstarch
Helpful Hints:
⢠Any type of onion can be used.
⢠Minced garlic can be found in the produce section of the market.
⢠A quick way to chop fresh dill is to snip the leaves off the stem with scissors.
Shop Smart:
⢠Fat-free, low-sodium chicken broth with 20 calories, 0 g fat, and 150 mg sodium per cup.
Greek Chicken Casserole
Kalamata olives and a topping of feta cheese help create a simple, Greek one-pot meal.
Countdown:
⢠Prepare all ingredients.
⢠Make casserole.
Prep Time: 15 minutes / Cooking Time: 20 minutes
Serves: 2 / Serving Size: 5 ounces chicken, 1 cup vegetables, 1 cup potatoes, 1 1/2 tablespoons cheese
2 teaspoons olive oil
3/4 pound boneless, skinless chicken breasts, cut into 1-inch pieces
1 pound red potatoes, cut into 1/2-inch cubes (about 2 cups)
1 cup sliced yellow onion
3 cloves garlic, crushed
1 teaspoon dried oregano
1/2 cup fat-free, low-sodium chicken broth
1/4 pound trimmed green beans, cut into 1-inch pieces
1/2 cup sliced pimiento, rinsed and drained
8 pitted black olives, diced
1/4 teaspoon freshly ground black pepper
1 ounce crumbled reduced-fat feta cheese (about 3 tablespoons)
1. Heat oil in a nonstick casserole over medium-high heat. Add the chicken and brown on all sides, about 3â4 minutes. Remove to a plate.
2. Add the potatoes, onion, garlic, and oregano to casserole and sauté 5 minutes. Add the broth and green beans. Cover with a lid, bring to a simmer, and cook 5 minutes or until the potatoes are soft.
3. Return the chicken to the casserole, add the pimiento, and cook 2â3 minutes.
4. Remove from heat and stir in the olives. Add black pepper.
5. Spoon onto 2 dinner plates and sprinkle feta cheese on top.
Choices/Exchanges: 2 starch, 3 vegetable, 5 1/2 lean protein, 1 fat Per serving: Calories 520, Calories from Fat 120, Total Fat 13 g, Saturated Fat 3.2 g, Monounsaturated Fat 6.2 g, Trans Fat 0.0 g, Cholesterol 130 mg, Sodium 500 mg, Potassium 2035 mg, Total Carbohydrate 52 g, Dietary Fiber 9 g, Sugars 9 g, Protein 49 g, Phosphorus 620 mg
Shopping List:
3/4 pound boneless, skinless chicken breasts
1 pound red potatoes
1 yellow onion
1 bottle dried oregano
1/4 pound trimmed green beans
1 jar sliced pimiento
1 container pitted black olives
1 small container reduced-fat feta cheese
Staples:
Olive oil
Garlic
Fat-free, low-sodium chicken broth
Black peppercorns
Helpful Hints:
⢠Any type of olives can be used.
⢠A skillet or large saucepan can be used instead of a casserole.
Shop Smart:
⢠Fat-free, low-sodium chicken broth with 20 calories, 0 g fat, and 150 mg sodium per cup.
Italian Sausage Frittata
Frittatas make a quick supper. They are perfect for a busy weekday meal. All you need are a few vegetables, some sausage or leftover meat, and eggs and you can have dinner ready in 15â20 minutes. A frittata is a thick Italian omelet or crustless quiche. The secret is to cook it slowly for 10 minutes so that it becomes thick.
Countdown:
⢠Preheat broiler.
⢠Prepare all ingredients.
⢠Make frittata.
Prep Time: 10 minutes / Cooking Time: 25 minutes
Serves: 2 / Serving Size: 1 1/2 ounces sausage, 2 cups vegetables, 1/2 cup potatoes, 1 whole egg, 2 1/2 egg whites
1/4 pound italian turkey sausage
2 teaspoons olive oil
1/2 pound russet or baking potatoes, cut into 1/2-inch cubes (about 1 1/2 cups)
2 cups sliced onion
2 cups washed, ready-to-eat spinach
2 cups sliced baby bella mushrooms
2 teaspoons minced garlic
2 large whole eggs
5 large egg whites
1/4 cup skim milk
1/2 cup fresh basil
1/4 teaspoon freshly ground black pepper
1. Preheat
Shopping List:
3/4 pound boneless, skinless chicken thighs
3/4 pound red potatoes
1 package frozen corn kernels
1 bunch fresh dill
1 carton fat-free sour cream
Staples:
Olive oil
Minced garlic
Onion
Carrots
Fat-free, low-sodium chicken broth
Salt and black peppercorns
Cornstarch
Helpful Hints:
⢠Any type of onion can be used.
⢠Minced garlic can be found in the produce section of the market.
⢠A quick way to chop fresh dill is to snip the leaves off the stem with scissors.
Shop Smart:
⢠Fat-free, low-sodium chicken broth with 20 calories, 0 g fat, and 150 mg sodium per cup.
Greek Chicken Casserole
Kalamata olives and a topping of feta cheese help create a simple, Greek one-pot meal.
Countdown:
⢠Prepare all ingredients.
⢠Make casserole.
Prep Time: 15 minutes / Cooking Time: 20 minutes
Serves: 2 / Serving Size: 5 ounces chicken, 1 cup vegetables, 1 cup potatoes, 1 1/2 tablespoons cheese
2 teaspoons olive oil
3/4 pound boneless, skinless chicken breasts, cut into 1-inch pieces
1 pound red potatoes, cut into 1/2-inch cubes (about 2 cups)
1 cup sliced yellow onion
3 cloves garlic, crushed
1 teaspoon dried oregano
1/2 cup fat-free, low-sodium chicken broth
1/4 pound trimmed green beans, cut into 1-inch pieces
1/2 cup sliced pimiento, rinsed and drained
8 pitted black olives, diced
1/4 teaspoon freshly ground black pepper
1 ounce crumbled reduced-fat feta cheese (about 3 tablespoons)
1. Heat oil in a nonstick casserole over medium-high heat. Add the chicken and brown on all sides, about 3â4 minutes. Remove to a plate.
2. Add the potatoes, onion, garlic, and oregano to casserole and sauté 5 minutes. Add the broth and green beans. Cover with a lid, bring to a simmer, and cook 5 minutes or until the potatoes are soft.
3. Return the chicken to the casserole, add the pimiento, and cook 2â3 minutes.
4. Remove from heat and stir in the olives. Add black pepper.
5. Spoon onto 2 dinner plates and sprinkle feta cheese on top.
Choices/Exchanges: 2 starch, 3 vegetable, 5 1/2 lean protein, 1 fat Per serving: Calories 520, Calories from Fat 120, Total Fat 13 g, Saturated Fat 3.2 g, Monounsaturated Fat 6.2 g, Trans Fat 0.0 g, Cholesterol 130 mg, Sodium 500 mg, Potassium 2035 mg, Total Carbohydrate 52 g, Dietary Fiber 9 g, Sugars 9 g, Protein 49 g, Phosphorus 620 mg
Shopping List:
3/4 pound boneless, skinless chicken breasts
1 pound red potatoes
1 yellow onion
1 bottle dried oregano
1/4 pound trimmed green beans
1 jar sliced pimiento
1 container pitted black olives
1 small container reduced-fat feta cheese
Staples:
Olive oil
Garlic
Fat-free, low-sodium chicken broth
Black peppercorns
Helpful Hints:
⢠Any type of olives can be used.
⢠A skillet or large saucepan can be used instead of a casserole.
Shop Smart:
⢠Fat-free, low-sodium chicken broth with 20 calories, 0 g fat, and 150 mg sodium per cup.
Italian Sausage Frittata
Frittatas make a quick supper. They are perfect for a busy weekday meal. All you need are a few vegetables, some sausage or leftover meat, and eggs and you can have dinner ready in 15â20 minutes. A frittata is a thick Italian omelet or crustless quiche. The secret is to cook it slowly for 10 minutes so that it becomes thick.
Countdown:
⢠Preheat broiler.
⢠Prepare all ingredients.
⢠Make frittata.
Prep Time: 10 minutes / Cooking Time: 25 minutes
Serves: 2 / Serving Size: 1 1/2 ounces sausage, 2 cups vegetables, 1/2 cup potatoes, 1 whole egg, 2 1/2 egg whites
1/4 pound italian turkey sausage
2 teaspoons olive oil
1/2 pound russet or baking potatoes, cut into 1/2-inch cubes (about 1 1/2 cups)
2 cups sliced onion
2 cups washed, ready-to-eat spinach
2 cups sliced baby bella mushrooms
2 teaspoons minced garlic
2 large whole eggs
5 large egg whites
1/4 cup skim milk
1/2 cup fresh basil
1/4 teaspoon freshly ground black pepper
1. Preheat
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