Read Online Delicious One-Pot Dishes by Linda Gassenheimer - Free Book Online Page B
Authors: Linda Gassenheimer
Tags: Ebook
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broiler. Cut sausage into 1/2-inch slices.
2. Heat oil in a medium-size, ovenproof, nonstick skillet over medium-high heat. Add potatoes and sauté 3 minutes. Add the sausage, onion, and spinach and sauté 3 minutes, stirring several times. Add the mushrooms and garlic. Continue to sauté 1â2 minutes.
3. Meanwhile, whisk whole eggs, egg whites, and skim milk together. Tear basil into small pieces and add to egg mixture with black pepper.
4. Pour into skillet and gently stir vegetables to make sure egg mixture spreads throughout the pan. Press the sausage and vegetables into the egg mixture. Turn heat to low and cook 10 minutes. Frittata will be mostly cooked through.
5. Place frittata under broiler to brown 1â2 minutes. Watch to make sure top doesnât brown too much.
6. To serve, loosen frittata around edges, cut in half, and slip each half onto individual plates.
Choices/Exchanges: 1 1/2 starch, 4 vegetable, 3 lean protein, 1 fat Per serving: Calories 420, Calories from Fat 140, Total Fat 15, Saturated Fat 3.5 g, Monounsaturated Fat 6.5 g, Trans Fat 0.0 g, Cholesterol 230 mg, Sodium 600 mg, Potassium 1600 mg, Total Carbohydrate 45 g, Dietary Fiber 6 g, Sugars 10 g, Protein 35 g, Phosphorus 430 mg
Shopping List:
1/4 pound italian turkey sausage
1/2 pound russet or baking potato
1 bag washed, ready-to-eat spinach
1 package sliced baby bella mushrooms
1 package basil
Staples:
Olive oil
Onion
Minced garlic
Eggs (7 needed)
Skim milk
Black peppercorns
Helpful Hints:
⢠Sliced fresh onions can be found in the produce section of the market.
⢠Minced garlic can be found in the produce section of the market.
⢠Use a nonstick skillet with an ovenproof handle for frittata.
Shop Smart:
⢠Turkey sausage (or italian turkey sausage) with 44 calories, 2.3 g fat, 0.6 g saturated fat, and 168 mg sodium per ounce.
Mulligatawny Soup
Curry powder and ginger give Mulligatawny soup a pungent flavor, while freshly diced, crunchy apple provides a contrast in textures.
Authentic curry powder is a blend of freshly ground spices and herbs such as cardamom, chilies, cinnamon, cloves, coriander, and cumin and it is made fresh every day. Commercial curry powder comes in two forms: standard and madras (the hotter version).
Countdown:
⢠Prepare ingredients.
⢠Make soup.
Prep Time: 10 minutes / Cooking Time: 15 minutes
Serves: 2 / Serving Size: 3 ounces turkey, 3/4 cup potatoes, 2 1/4 cups vegetables and broth
2 teaspoons canola oil
1 cup sliced onion
1/2 cup sliced carrots
3/4 pound red potatoes, cut into 1/4â1/2-inch cubes (about 2 1/4 cups)
1/2 cup sliced celery
1/2 pound turkey breast, cut into 1/2-inch pieces
1/2 tablespoon curry powder
1 tablespoon flour
1 tablespoon fresh ginger, chopped OR 2 teaspoons ground ginger
1 cup fat-free, low-sodium chicken broth
1 cup water
1/3 cup light coconut milk
1/4 teaspoon salt
1/4 teaspoon freshly ground black pepper
4 lemon wedges
1 small golden delicious apple, cored and cut into 1/4â1/2-inch cubes (about 1 cup)
2 tablespoons chopped fresh cilantro
1. Heat oil in a large nonstick saucepan over medium-high heat. Add onion, carrots, potatoes, and celery. Sauté 5 minutes.
2. Add turkey, curry powder, flour, and ginger and sauté 2 minutes, stirring to incorporate the ingredients with the spices and flour.
3. Add the chicken broth, water, and coconut milk and simmer 5 minutes, scraping up brown bits in bottom of pan. Do not boil.
4. Add salt and pepper. Squeeze lemon juice into the soup and stir to mix in. Sprinkle with apple and cilantro.
5. Serve in 2 large soup bowls.
Choices/Exchanges: 2 starch, 1 fruit, 1 vegetable, 3 1/2 lean protein, 1/2 fat Per serving: Calories 420, Calories from Fat 80, Total Fat 9 g, Saturated Fat 2.8 g, Monounsaturated Fat 3.3 g, Trans Fat 0.0 g, Cholesterol 65 mg, Sodium 580 mg, Potassium 1590 mg, Total Carbohydrate 53 g, Dietary Fiber 8 g, Sugars 14 g, Protein 35 g, Phosphorus 450 mg
Shopping
2. Heat oil in a medium-size, ovenproof, nonstick skillet over medium-high heat. Add potatoes and sauté 3 minutes. Add the sausage, onion, and spinach and sauté 3 minutes, stirring several times. Add the mushrooms and garlic. Continue to sauté 1â2 minutes.
3. Meanwhile, whisk whole eggs, egg whites, and skim milk together. Tear basil into small pieces and add to egg mixture with black pepper.
4. Pour into skillet and gently stir vegetables to make sure egg mixture spreads throughout the pan. Press the sausage and vegetables into the egg mixture. Turn heat to low and cook 10 minutes. Frittata will be mostly cooked through.
5. Place frittata under broiler to brown 1â2 minutes. Watch to make sure top doesnât brown too much.
6. To serve, loosen frittata around edges, cut in half, and slip each half onto individual plates.
Choices/Exchanges: 1 1/2 starch, 4 vegetable, 3 lean protein, 1 fat Per serving: Calories 420, Calories from Fat 140, Total Fat 15, Saturated Fat 3.5 g, Monounsaturated Fat 6.5 g, Trans Fat 0.0 g, Cholesterol 230 mg, Sodium 600 mg, Potassium 1600 mg, Total Carbohydrate 45 g, Dietary Fiber 6 g, Sugars 10 g, Protein 35 g, Phosphorus 430 mg
Shopping List:
1/4 pound italian turkey sausage
1/2 pound russet or baking potato
1 bag washed, ready-to-eat spinach
1 package sliced baby bella mushrooms
1 package basil
Staples:
Olive oil
Onion
Minced garlic
Eggs (7 needed)
Skim milk
Black peppercorns
Helpful Hints:
⢠Sliced fresh onions can be found in the produce section of the market.
⢠Minced garlic can be found in the produce section of the market.
⢠Use a nonstick skillet with an ovenproof handle for frittata.
Shop Smart:
⢠Turkey sausage (or italian turkey sausage) with 44 calories, 2.3 g fat, 0.6 g saturated fat, and 168 mg sodium per ounce.
Mulligatawny Soup
Curry powder and ginger give Mulligatawny soup a pungent flavor, while freshly diced, crunchy apple provides a contrast in textures.
Authentic curry powder is a blend of freshly ground spices and herbs such as cardamom, chilies, cinnamon, cloves, coriander, and cumin and it is made fresh every day. Commercial curry powder comes in two forms: standard and madras (the hotter version).
Countdown:
⢠Prepare ingredients.
⢠Make soup.
Prep Time: 10 minutes / Cooking Time: 15 minutes
Serves: 2 / Serving Size: 3 ounces turkey, 3/4 cup potatoes, 2 1/4 cups vegetables and broth
2 teaspoons canola oil
1 cup sliced onion
1/2 cup sliced carrots
3/4 pound red potatoes, cut into 1/4â1/2-inch cubes (about 2 1/4 cups)
1/2 cup sliced celery
1/2 pound turkey breast, cut into 1/2-inch pieces
1/2 tablespoon curry powder
1 tablespoon flour
1 tablespoon fresh ginger, chopped OR 2 teaspoons ground ginger
1 cup fat-free, low-sodium chicken broth
1 cup water
1/3 cup light coconut milk
1/4 teaspoon salt
1/4 teaspoon freshly ground black pepper
4 lemon wedges
1 small golden delicious apple, cored and cut into 1/4â1/2-inch cubes (about 1 cup)
2 tablespoons chopped fresh cilantro
1. Heat oil in a large nonstick saucepan over medium-high heat. Add onion, carrots, potatoes, and celery. Sauté 5 minutes.
2. Add turkey, curry powder, flour, and ginger and sauté 2 minutes, stirring to incorporate the ingredients with the spices and flour.
3. Add the chicken broth, water, and coconut milk and simmer 5 minutes, scraping up brown bits in bottom of pan. Do not boil.
4. Add salt and pepper. Squeeze lemon juice into the soup and stir to mix in. Sprinkle with apple and cilantro.
5. Serve in 2 large soup bowls.
Choices/Exchanges: 2 starch, 1 fruit, 1 vegetable, 3 1/2 lean protein, 1/2 fat Per serving: Calories 420, Calories from Fat 80, Total Fat 9 g, Saturated Fat 2.8 g, Monounsaturated Fat 3.3 g, Trans Fat 0.0 g, Cholesterol 65 mg, Sodium 580 mg, Potassium 1590 mg, Total Carbohydrate 53 g, Dietary Fiber 8 g, Sugars 14 g, Protein 35 g, Phosphorus 450 mg
Shopping
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