Delicious One-Pot Dishes by Linda Gassenheimer Page A
Authors: Linda Gassenheimer
Tags: Ebook
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pasta, 1/2 cup cheese
3/4 cup fat-free, low-sodium chicken broth
1/2 cup water
3 ounces whole-wheat small elbow macaroni (about 3/4 cup)
1 cup diced red onion
1 tablespoon olive oil
1/3 cup fat-free ricotta cheese
3 ounces shredded reduced-fat sharp cheddar cheese (3/4 cup), divided
6 ounces peeled, cooked shrimp, cut in half
1/8 teaspoon cayenne pepper
1 teaspoon smoked paprika
3/4 cup sliced scallions (about 3 scallions)
1 medium tomato, sliced
1. Heat broth, water, and macaroni in a medium-size skillet over medium-high heat. Bring to a boil, cover with a lid, and lower heat to medium. Cook 5 minutes.
2. Add onion, cover, and cook 3 minutes. The liquid should be absorbed and the macaroni cooked.
3. Mix oil, ricotta cheese, half the cheddar cheese, shrimp, cayenne pepper, and smoked paprika together. Add to the skillet. Mix well. Sprinkle remaining cheese and then scallions on top. Arrange slices of tomato over the top and cover with lid. Heat over medium-high for 2 minutes.
4. Remove from heat and let sit 5 minutes. Spoon onto 2 dinner plates and serve.
Choices/Exchanges: 1 1/2 starch, 6 vegetable, 4 lean protein Per serving: Calories 460, Calories from Fat 100, Total Fat 11 g, Saturated Fat 2.6 g, Monounsaturated Fat 5.4 g, Trans Fat 0.0 g, Cholesterol 145 mg, Sodium 590 mg, Potassium 960 mg, Total Carbohydrate 51 g, Dietary Fiber 7 g, Sugars 10 g, Protein 41 g, Phosphorus 685 mg
Shopping List:
1 package whole-wheat small elbow macaroni
1 red onion
1 small container fat-free ricotta cheese
1 package shredded reduced-fat sharp cheddar cheese
6 ounces peeled, cooked shrimp
1 bottle cayenne pepper
1 bottle smoked paprika
1 bunch scallions
1 medium tomato
Staples:
Fat-free, low-sodium chicken broth
Olive oil
Helpful Hints:
⢠Smoked paprika can be found in the spice section of the market.
⢠If you like a crusty bottom, cook it in the skillet a little longer.
Shop Smart:
⢠Fat-free, low-sodium chicken broth with 20 calories, 0 g fat, and 150 mg sodium per cup.
Shrimp Pot Pie
Pot pies are always a warm and welcoming treat. Plump shrimp, vegetables, and a crunchy walnut and bread crumb crust make this one a breeze.
Countdown:
⢠Preheat oven to 400°F.
⢠Prepare pie ingredients.
⢠Make pie.
Prep Time: 5 minutes / Cooking Time: 25 minutes
Serves: 2 / Serving Size: 5 ounces shrimp, 2 3/4 cups vegetables, 4 tablespoons bread crumbs, 4 tablespoons nuts
2 teaspoons canola oil
1 1/2 cups frozen chopped onion
1 1/2 cups frozen diced green pepper
1/4 pound baby bella mushrooms, sliced (1 3/4 cups)
2 tablespoons flour
1/2 cup fat-free, low-sodium chicken broth
1 1/2 tablespoons dried tarragon
1 cup frozen peas
1/2 cup canned, sliced, sweet pimientos
1/8 teaspoon salt
1/4 teaspoon freshly ground black pepper
3/4 pound peeled, raw shrimp
1/3 cup plain bread crumbs
2/3 cup unsalted walnuts, coarsely chopped
1. Preheat oven to 400°F.
2. Heat the oil in a large casserole pan (that can go from stovetop to oven) over medium-high heat. Add the onion, green pepper, and mushrooms. Sauté 5 minutes.
3. Add the flour, mix it with the onion, pepper, and mushrooms, and add the chicken broth. Simmer to thicken about 1 minute. Mix the tarragon, peas, and pimientos into the sauce. Add salt and pepper. Place the shrimp over the vegetables in one layer.
4. Mix the bread crumbs and walnuts together and spread over the top of the casserole. Place in the oven and bake 15 minutes.
5. Remove from oven and serve on 2 dinner plates.
Choices/Exchanges: 1 1/2 starch, 5 vegetable, 6 lean protein, 2 1/2 fat Per serving: Calories 650, Calories from Fat 300, Total Fat 33 g, Saturated Fat 3.5 g, Monounsaturated Fat 7.0 g, Trans Fat 0.0 g, Cholesterol 275 mg, Sodium 550 mg, Potassium 1425 mg, Total Carbohydrate 46 g, Dietary Fiber 11 g, Sugars 14 g, Protein 51 g, Phosphorus 705 mg
Shopping List:
1 package frozen chopped onion
1 package frozen diced green pepper
1/4 pound sliced baby bella mushrooms
1 bottle
3/4 cup fat-free, low-sodium chicken broth
1/2 cup water
3 ounces whole-wheat small elbow macaroni (about 3/4 cup)
1 cup diced red onion
1 tablespoon olive oil
1/3 cup fat-free ricotta cheese
3 ounces shredded reduced-fat sharp cheddar cheese (3/4 cup), divided
6 ounces peeled, cooked shrimp, cut in half
1/8 teaspoon cayenne pepper
1 teaspoon smoked paprika
3/4 cup sliced scallions (about 3 scallions)
1 medium tomato, sliced
1. Heat broth, water, and macaroni in a medium-size skillet over medium-high heat. Bring to a boil, cover with a lid, and lower heat to medium. Cook 5 minutes.
2. Add onion, cover, and cook 3 minutes. The liquid should be absorbed and the macaroni cooked.
3. Mix oil, ricotta cheese, half the cheddar cheese, shrimp, cayenne pepper, and smoked paprika together. Add to the skillet. Mix well. Sprinkle remaining cheese and then scallions on top. Arrange slices of tomato over the top and cover with lid. Heat over medium-high for 2 minutes.
4. Remove from heat and let sit 5 minutes. Spoon onto 2 dinner plates and serve.
Choices/Exchanges: 1 1/2 starch, 6 vegetable, 4 lean protein Per serving: Calories 460, Calories from Fat 100, Total Fat 11 g, Saturated Fat 2.6 g, Monounsaturated Fat 5.4 g, Trans Fat 0.0 g, Cholesterol 145 mg, Sodium 590 mg, Potassium 960 mg, Total Carbohydrate 51 g, Dietary Fiber 7 g, Sugars 10 g, Protein 41 g, Phosphorus 685 mg
Shopping List:
1 package whole-wheat small elbow macaroni
1 red onion
1 small container fat-free ricotta cheese
1 package shredded reduced-fat sharp cheddar cheese
6 ounces peeled, cooked shrimp
1 bottle cayenne pepper
1 bottle smoked paprika
1 bunch scallions
1 medium tomato
Staples:
Fat-free, low-sodium chicken broth
Olive oil
Helpful Hints:
⢠Smoked paprika can be found in the spice section of the market.
⢠If you like a crusty bottom, cook it in the skillet a little longer.
Shop Smart:
⢠Fat-free, low-sodium chicken broth with 20 calories, 0 g fat, and 150 mg sodium per cup.
Shrimp Pot Pie
Pot pies are always a warm and welcoming treat. Plump shrimp, vegetables, and a crunchy walnut and bread crumb crust make this one a breeze.
Countdown:
⢠Preheat oven to 400°F.
⢠Prepare pie ingredients.
⢠Make pie.
Prep Time: 5 minutes / Cooking Time: 25 minutes
Serves: 2 / Serving Size: 5 ounces shrimp, 2 3/4 cups vegetables, 4 tablespoons bread crumbs, 4 tablespoons nuts
2 teaspoons canola oil
1 1/2 cups frozen chopped onion
1 1/2 cups frozen diced green pepper
1/4 pound baby bella mushrooms, sliced (1 3/4 cups)
2 tablespoons flour
1/2 cup fat-free, low-sodium chicken broth
1 1/2 tablespoons dried tarragon
1 cup frozen peas
1/2 cup canned, sliced, sweet pimientos
1/8 teaspoon salt
1/4 teaspoon freshly ground black pepper
3/4 pound peeled, raw shrimp
1/3 cup plain bread crumbs
2/3 cup unsalted walnuts, coarsely chopped
1. Preheat oven to 400°F.
2. Heat the oil in a large casserole pan (that can go from stovetop to oven) over medium-high heat. Add the onion, green pepper, and mushrooms. Sauté 5 minutes.
3. Add the flour, mix it with the onion, pepper, and mushrooms, and add the chicken broth. Simmer to thicken about 1 minute. Mix the tarragon, peas, and pimientos into the sauce. Add salt and pepper. Place the shrimp over the vegetables in one layer.
4. Mix the bread crumbs and walnuts together and spread over the top of the casserole. Place in the oven and bake 15 minutes.
5. Remove from oven and serve on 2 dinner plates.
Choices/Exchanges: 1 1/2 starch, 5 vegetable, 6 lean protein, 2 1/2 fat Per serving: Calories 650, Calories from Fat 300, Total Fat 33 g, Saturated Fat 3.5 g, Monounsaturated Fat 7.0 g, Trans Fat 0.0 g, Cholesterol 275 mg, Sodium 550 mg, Potassium 1425 mg, Total Carbohydrate 46 g, Dietary Fiber 11 g, Sugars 14 g, Protein 51 g, Phosphorus 705 mg
Shopping List:
1 package frozen chopped onion
1 package frozen diced green pepper
1/4 pound sliced baby bella mushrooms
1 bottle
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