Delicious One-Pot Dishes by Linda Gassenheimer Page B
Authors: Linda Gassenheimer
Tags: Ebook
Ads: Link
dried tarragon
1 package frozen peas
1 can sliced, sweet pimientos
3/4 pound peeled, raw shrimp
1 container plain bread crumbs
1 package unsalted walnut pieces
Staples:
Canola oil
Flour
Fat-free, low-sodium chicken broth
Salt and black peppercorns
Helpful Hints:
⢠Any type of sliced mushrooms can be used.
⢠If your dried tarragon is over 6 months old or looks gray, itâs time for a new bottle.
Shop Smart:
⢠Fat-free, low-sodium chicken broth with 20 calories, 0 g fat, and 150 mg sodium per cup.
Shrimp Saganaki
Saganaki is a traditional Greek dish. The dish takes its name from the shallow, two-handled pan it is cooked in, called a saganaki.
In this recipe, shrimp is sautéed with onion, celery, and tomatoes and topped with feta cheese. Fresh herbs add a refreshing touch. Iâve added rice to make it a complete one-pot meal.
Countdown:
⢠Start rice and vegetables.
⢠Add herbs and shrimp.
Prep Time: 10 minutes / Cooking Time: 25 minutes
Serves: 2 / Serving Size: 5 ounces shrimp, 2 1/2 cups vegetables, 1/2 cup rice, 1/2 ounce cheese
1 tablespoon olive oil
1 cup sliced red onion
1 cup sliced celery
4 plum tomatoes, cut into 2-inch pieces (about 2 cups)
2 teaspoons minced garlic
1/2 cup quick-cooking brown rice
2 cups water
2 cups fresh basil leaves
2 cups fresh mint leaves
2 sprigs fresh sage
3/4 pound peeled shrimp
1 ounce crumbled reduced-fat, low-sodium feta cheese (scant 1/4 cup)
1/16 teaspoon salt (4 turns of salt grinder)
1/4 teaspoon freshly ground black pepper
1. Heat oil in a nonstick skillet over medium-high heat. Add onion, celery, tomatoes, garlic, and rice. Sauté 2â3 minutes.
2. Add water, bring to a simmer, cover, and cook 15 minutes. The liquid should be absorbed and the rice cooked. If vegetables begin to burn, add a little more water.
3. Add the basil, mint, sage, and shrimp. Cook, stirring, 2â3 minutes or until the shrimp just turns pink. Remove the sage sprigs.
4. Sprinkle with feta cheese and salt and pepper. Cheese will melt from the heat of the dish. Serve on 2 dinner plates.
Choices/Exchanges: 1 1/2 starch, 4 vegetable, 4 1/2 lean protein, 1/2 fat Per serving: Calories 430, Calories from Fat 100, Total Fat 11 g, Saturated Fat 2.7 g, Monounsaturated Fat 5.6 g, Trans Fat 0.0 g, Cholesterol 280 mg, Sodium 560 mg, Potassium 1640 mg, Total Carbohydrate 42 g, Dietary Fiber 13 g, Sugars 8 g, Protein 46 g, Phosphorus 595 mg
Shopping List:
1 red onion
1 bunch celery
4 plum tomatoes
1 package quick-cooking brown rice
1 bunch basil
1 bunch mint
1 bunch sage
3/4 pound peeled shrimp
1 package reduced-fat feta cheese
Staples:
Olive oil
Minced garlic
Salt and black peppercorns
Helpful Hints:
⢠Any type of fresh herbs can be used. If using a strong herb, such as rosemary, add the whole sprig and remove it before serving the dish.
⢠Minced garlic can be found in the produce section of the market.
⢠Slice vegetables in a food processor.
Tuna Casserole
This casserole, made with tuna, noodles, mushrooms, and sauce, brings back fond memories of a warm kitchen and happy family meals. I developed this one-pot meal to recreate these flavors, but I cut down on the chopping, cutting, and cooking time.
Countdown:
⢠Prepare ingredients.
⢠Make recipe.
Prep Time: 5 minutes / Cooking Time: 15 minutes
Serves: 2 /Serving Size: 4 ounces tuna, 1 cup vegetables, 3/4 cup pasta, 1 tablespoon cheese
2 teaspoons canola oil
3/4 cup frozen chopped onion
1 cup frozen diced green pepper
1 cup reduced-sodium, no-sugar-added pasta sauce
1 cup water
1/4 pound fresh whole-wheat linguine
10 ounces canned white-meat, low-sodium tuna packed in water, drained
3 tablespoons fresh tarragon leaves OR 2 teaspoons dried tarragon
1 cup sliced baby bella mushrooms
1/4 teaspoon freshly ground black pepper
2 tablespoons grated parmesan cheese.
1. Heat oil in a large nonstick skillet over medium-high heat. Add onion, green pepper, pasta sauce, and 1 cup water.
1 package frozen peas
1 can sliced, sweet pimientos
3/4 pound peeled, raw shrimp
1 container plain bread crumbs
1 package unsalted walnut pieces
Staples:
Canola oil
Flour
Fat-free, low-sodium chicken broth
Salt and black peppercorns
Helpful Hints:
⢠Any type of sliced mushrooms can be used.
⢠If your dried tarragon is over 6 months old or looks gray, itâs time for a new bottle.
Shop Smart:
⢠Fat-free, low-sodium chicken broth with 20 calories, 0 g fat, and 150 mg sodium per cup.
Shrimp Saganaki
Saganaki is a traditional Greek dish. The dish takes its name from the shallow, two-handled pan it is cooked in, called a saganaki.
In this recipe, shrimp is sautéed with onion, celery, and tomatoes and topped with feta cheese. Fresh herbs add a refreshing touch. Iâve added rice to make it a complete one-pot meal.
Countdown:
⢠Start rice and vegetables.
⢠Add herbs and shrimp.
Prep Time: 10 minutes / Cooking Time: 25 minutes
Serves: 2 / Serving Size: 5 ounces shrimp, 2 1/2 cups vegetables, 1/2 cup rice, 1/2 ounce cheese
1 tablespoon olive oil
1 cup sliced red onion
1 cup sliced celery
4 plum tomatoes, cut into 2-inch pieces (about 2 cups)
2 teaspoons minced garlic
1/2 cup quick-cooking brown rice
2 cups water
2 cups fresh basil leaves
2 cups fresh mint leaves
2 sprigs fresh sage
3/4 pound peeled shrimp
1 ounce crumbled reduced-fat, low-sodium feta cheese (scant 1/4 cup)
1/16 teaspoon salt (4 turns of salt grinder)
1/4 teaspoon freshly ground black pepper
1. Heat oil in a nonstick skillet over medium-high heat. Add onion, celery, tomatoes, garlic, and rice. Sauté 2â3 minutes.
2. Add water, bring to a simmer, cover, and cook 15 minutes. The liquid should be absorbed and the rice cooked. If vegetables begin to burn, add a little more water.
3. Add the basil, mint, sage, and shrimp. Cook, stirring, 2â3 minutes or until the shrimp just turns pink. Remove the sage sprigs.
4. Sprinkle with feta cheese and salt and pepper. Cheese will melt from the heat of the dish. Serve on 2 dinner plates.
Choices/Exchanges: 1 1/2 starch, 4 vegetable, 4 1/2 lean protein, 1/2 fat Per serving: Calories 430, Calories from Fat 100, Total Fat 11 g, Saturated Fat 2.7 g, Monounsaturated Fat 5.6 g, Trans Fat 0.0 g, Cholesterol 280 mg, Sodium 560 mg, Potassium 1640 mg, Total Carbohydrate 42 g, Dietary Fiber 13 g, Sugars 8 g, Protein 46 g, Phosphorus 595 mg
Shopping List:
1 red onion
1 bunch celery
4 plum tomatoes
1 package quick-cooking brown rice
1 bunch basil
1 bunch mint
1 bunch sage
3/4 pound peeled shrimp
1 package reduced-fat feta cheese
Staples:
Olive oil
Minced garlic
Salt and black peppercorns
Helpful Hints:
⢠Any type of fresh herbs can be used. If using a strong herb, such as rosemary, add the whole sprig and remove it before serving the dish.
⢠Minced garlic can be found in the produce section of the market.
⢠Slice vegetables in a food processor.
Tuna Casserole
This casserole, made with tuna, noodles, mushrooms, and sauce, brings back fond memories of a warm kitchen and happy family meals. I developed this one-pot meal to recreate these flavors, but I cut down on the chopping, cutting, and cooking time.
Countdown:
⢠Prepare ingredients.
⢠Make recipe.
Prep Time: 5 minutes / Cooking Time: 15 minutes
Serves: 2 /Serving Size: 4 ounces tuna, 1 cup vegetables, 3/4 cup pasta, 1 tablespoon cheese
2 teaspoons canola oil
3/4 cup frozen chopped onion
1 cup frozen diced green pepper
1 cup reduced-sodium, no-sugar-added pasta sauce
1 cup water
1/4 pound fresh whole-wheat linguine
10 ounces canned white-meat, low-sodium tuna packed in water, drained
3 tablespoons fresh tarragon leaves OR 2 teaspoons dried tarragon
1 cup sliced baby bella mushrooms
1/4 teaspoon freshly ground black pepper
2 tablespoons grated parmesan cheese.
1. Heat oil in a large nonstick skillet over medium-high heat. Add onion, green pepper, pasta sauce, and 1 cup water.
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