Recipes
March 23, 2016

3 one-pot recipes to make for dinner

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Can we all agree washing the dishes is the worst part of home-cooked meals? Let us help you skip all those dishes with one of these three tasty one-pot recipes.

Sweet Potato and Black Bean Chili

Not ready to give up the warmth of a good chili? This quick one-pot recipe for vegetarian chili offers a great smoky heat from the ground chipotle, but if you prefer a mild chili, feel free to leave it out!

 

Ingredients:

1 tablespoon plus 2 teaspoons extra-virgin olive oil
1 medium-large sweet potato, peeled and diced
1 large onion, diced
4 cloves garlic, minced
2 tablespoons chili powder
4 teaspoons ground cumin
1/2 teaspoon ground chipotle chile
1/4 teaspoon salt
2 1/2 cups water
2 15-ounce cans black beans, rinsed
1 14-ounce can diced tomatoes
4 teaspoons lime juice
1/2 cup chopped fresh cilantro

 

Directions:

  1. Heat oil in a Dutch oven over medium-high heat. Add sweet potato and onion and cook, stirring often, until the onion is beginning to soften, about 4 minutes. Add garlic, chili powder, cumin, chipotle and salt and cook, stirring constantly, for 30 seconds. Add water and bring to a simmer. Cover, reduce heat to maintain a gentle simmer and cook until the sweet potato is tender, 10 to 12 minutes.
  2. Add beans, tomatoes and lime juice; increase heat to high and then return to a simmer, stirring often. Reduce heat and simmer until slightly reduced, about 5 minutes. Remove from heat and stir in cilantro.

 

Nutrition Facts Per Serving:

Serves: 4. Serving size: About 2 cups each. Calories: 307. Fat: 8 grams. Saturated fat: 1 gram. Monounsaturated fat: 5 grams. Protein: 12 grams. Carbohydrates: 51 grams. Fiber: 14 grams. Cholesterol: 0 milligrams. Sodium: 494 milligrams.

Source: Eating Well

 

 

Orange-Tomato Couscous with Chicken

With inspiration from Morocco, this tasty one-pot recipe for couscous and chicken will offer a welcome change in flavors. Serve with steamed green beans or a spinach salad for your fill of veggies.

 

Ingredients:

6 boneless, skinless chicken thighs (about 1 1/2 pounds), trimmed
1/4 teaspoon salt
1/4 teaspoon freshly ground pepper
1 1/4 teaspoons ground cinnamon, divided
1 1/4 teaspoons ground cumin, divided
2 tablespoons extra-virgin olive oil, divided
1 medium onion, thinly sliced
1 14-ounce can diced tomatoes, with juice
1 15-ounce can chickpeas, rinsed
1 cup reduced-sodium chicken broth
4 tablespoons chopped fresh cilantro, divided
1 orange, scrubbed, halved and cut into 1/4-inch slices
1 cup whole-wheat couscous

 

Directions:

  1. Pat chicken thighs dry with a paper towel. Season with salt, pepper, 1/4 teaspoon cinnamon and 1/4 teaspoon cumin.
  2. Heat 1 tablespoon oil in a Dutch oven over medium heat. Add the chicken thighs and cook until browned, 3 to 4 minutes per side. Transfer to a plate and set aside.
  3. Add the remaining 1 tablespoon oil and onion to the pan. Cook, stirring occasionally, until the onion is softened, about 2 minutes. Add the remaining 1 teaspoon each cinnamon and cumin and cook, stirring constantly, for 30 seconds. Add tomatoes and their juice, chickpeas, broth, 2 tablespoons cilantro and orange slices; bring to a simmer, stirring with a wooden spoon to scrape up any browned bits. Return the chicken and any collected juice to the pan; cover and cook over medium-low heat until the chicken is cooked through, 5 to 10 minutes. Transfer the chicken to a clean plate.
  4. Bring the cooking liquid back to a boil; stir in couscous and place the chicken thighs on top of the mixture. Remove from heat, cover and let stand for 5 minutes before serving. Garnish with the remaining cilantro.

 

Nutrition Facts Per Serving:

Serves: 6. Serving size: 1 chicken thigh plus 1 cup couscous. Calories: 417. Fat: 14 grams. Saturated fat: 3 grams. Monounsaturated fat: 7 grams. Protein: 29 grams. Carbohydrates: 44 grams. Fiber: 8 grams. Cholesterol: 74 milligrams. Sodium: 458 milligrams.

 

Source: Eating Well

 

Beef and Noodle Casserole

Whole wheat noodles, veggies, beef and melted cheese all in a simple one-pot meal. What more could you want?

 

Ingredients:

1 pound extra lean ground beef
2 cups frozen corn
2/3 cup sliced mushrooms
1/2 medium yellow onion, chopped
1 small green bell pepper, cored, seeded and chopped
Salt and pepper, to taste
1 (10-ounce) package egg noodles, preferably whole wheat
2 cups shredded reduced-fat cheddar cheese
1 (28-ounce) can diced tomatoes

 

Directions:

  1. Heat a 5-quart Dutch oven over medium-high heat. Add beef and cook, stirring occasionally, until cooked through. Add corn, mushrooms, onion, pepper, and salt and pepper and stir well.
  2. Spread uncooked noodles evenly over the top, then sprinkle cheese over noodles. Pour the can of tomatoes, with the juice, over the cheese and noodles.
  3. Tightly cover pot, reduce heat to medium-low, and cook for 1 hour. Uncover pot, set aside for 5 minutes, then serve.

 

 

Nutrition Facts Per Serving:

Serves: 7. Calories: 270. Fat: 10 grams. Saturated fat: 4.5 grams. Protein: 23 grams. Carbohydrates: 28 grams. Fiber: 4 grams. Cholesterol: 60 milligrams. Sodium: 540 milligrams.

 

Source: Whole Foods Market

 

 

Trying to get your daily value of vitamins and minerals without a supplement? Find out the food equivalents of 10 essential vitamins

 

Dinner

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