Dish it Out
Life is easier when you can put all of your meal's ingredients in one pot
A protein. A vegetable. A starch. A salad. Sometimes whipping up a full meal feels like competing on Iron Chef America. Then again, a cold chicken breast and a bottle of water don't really count as dinner, either. We have your solution. A number of tasty yet nutritionally sound meals can be created by throwing everything in one pot. Don't worry; this isn't sloppy hobo food. From stews to chili to a whole roasted chicken, these elegant, well-balanced meals emphasize quality protein, plenty of vegetables and a limited number of steps in their preparation. Save yourself some time, spare your kitchen the mess and go easy on your hard-earned abs with these fitness-conscious one-pot meals.
Beef Stew with Sweet Potato
(SERVES 4)
* 2 Tbsp. olive oil
* 1 lb. beef stew meat
* 2 large onions, diced
* 4 garlic cloves, chopped
* 1 tsp. cumin
* 1/2 tsp. chili flakes
* 1 can low-sodium tomatoes, diced
* 1 can low-sodium tomato puree
* 2 cups low-sodium beef broth
* 1 large sweet potato, peeled and chopped
* Salt and pepper to taste
1/ Heat a large soup pot to medium heat and add olive oil. Add meat and brown on all sides. Don't overcrowd the bottom of the pot; cook in batches if necessary.
2/ Remove beef and add onions, stirring until light golden brown. Add garlic, cumin and chili flakes, and cook for two minutes, stirring frequently. Add tomatoes and tomato puree, then add meat back in.
3/ Add broth and bring to a boil, then reduce heat and simmer covered for 20 minutes. If stew is too thick, add broth.
4/ Add sweet potato and cook for another 20 minutes or until beef is tender. Season with salt and pepper if desired.
Nutrition Facts (per serving): 366 calories, 25 g protein, 30 g carbs, 16 g fat, 5 g fiber, 14 g sugar, 535 mg sodium
Whole Roasted Chicken with Root Vegetables
(SERVES 4-6)
* 1 large yellow onion, cut into large pieces
* 1 large celery root, cut into large pieces
* 1 small sweet potato or yam, cut into large pieces
* 3 parsnips, peeled and cut into 2-inch pieces
* 8 sage leaves
* 4 rosemary sprigs
* Salt and pepper to taste
* 3-4-lb. chicken, rinsed and giblets removed
* 3 Tbsp. olive oil
1/ Preheat oven to 375 degrees F. Place onion, celery root, sweet potato and parsnips in the center of a roasting pan. Top with sage leaves and rosemary, and sprinkle with salt and pepper.
2/ Place chicken on top of vegetables, drizzle with olive oil, and season liberally with salt and pepper.
3/ Bake for 30 minutes, basting chicken with pan juices every 5-10 minutes.
4/ Push vegetables to the sides so they can brown, and cook 15-30 more minutes or until chicken's internal temperature reaches 160 degrees F. Let cool 5-10 minutes.
Nutrition Facts (per serving): 367 calories, 39 g protein, 16 g carbs, 15 g fat, 3 g fiber, 6 g sugar, 126 mg sodium
Chicken & Black Bean Chili
(SERVES 4)
* 4 6-oz. boneless, skinless chicken breasts
* 2 tsp. cumin, divided
* Salt and pepper to taste
* 1 Tbsp. olive oil
* 2 yellow onions, diced
* 2 red bell peppers, diced
* 4 garlic cloves, chopped
* 1 Tbsp. chili powder
* 1/2 tsp. chili flakes
* 2 28-oz. cans tomatoes, pureed
* 1 can black beans
* 1-2 cups water
* 1 bunch cilantro, chopped
* 3 oz. light sour cream
1/ Preheat oven to 400 degrees F. Place chicken breasts on a baking sheet, and season with 1/2 teaspoon cumin, salt and pepper. Bake for 20 minutes or until cooked through. Let cool for 5-10 minutes, then cut into small pieces.
2/ Heat a large soup pot to medium heat. Add olive oil, onions and bell peppers, and cook 5-10 minutes or until onions are golden brown. Add garlic, chili powder, remaining cumin and chili flakes, and cook three minutes. Add tomatoes, beans, diced chicken and 1 cup water. Bring to a boil.
3/ Reduce heat and simmer for 20 minutes. If the chili is too thick, add water. Season with salt and pepper, and garnish with cilantro and sour cream.
Nutrition Facts (per serving): 343 calories, 34 g protein, 34 g carbs, 9 g fat, 9 g fiber, 13 g sugar, 646 mg sodium
Turkey Sausage, Kale, White Bean & Tomato Stew
(SERVES 6)
* 12 oz. turkey sausage links
* 2 Tbsp. olive or grapeseed oil
* 1 onion, diced
* 3 celery stalks, diced
* 4 garlic cloves, chopped
* 1/2 tsp. chili flakes
* 1 tsp. dried oregano
* 1 small can diced tomatoes
* 1 small can white beans, drained and rinsed
* 1 bunch kale, cleaned and inner stalk removed
* 4 cups chicken broth
* 12 basil leaves, sliced thin
1/ Preheat oven to 400 degrees F. Place sausage links on a baking sheet and cook about 20 minutes or until no longer pink inside. Let sausage cool for 10 minutes, then chop with the casing on.
2/ Heat a large soup pot to medium heat. Add oil, onion, celery and garlic, and cook five minutes or until vegetables are light golden brown.
3/ Add chili flakes, oregano, chopped sausage, tomatoes, beans and kale. Stir until kale is wilted. Pour in chicken broth and bring to a boil. Reduce heat and simmer for 20 minutes.
4/ Garnish with basil and serve with crusty bread or crackers.
Nutrition Facts (per serving): 325 calories, 20 g protein, 39 g carbs, 12 g fat, 10 g fiber, 12 g sugar, 1,023 mg sodium
Asian Chicken Noodle Bowl
(SERVES 4)
* 1 Tbsp. olive oil
* 1 yellow onion, chopped
* 4 carrots, diced
* 2 garlic cloves, chopped
* 2 Tbsp. chopped ginger
* 1 jalapeno, diced
* 2 cups shredded green Savoy cabbage
* 1 whole chicken, roasted and shredded (meat only)
* 5 cups chicken broth
* 4 oz. udon noodles
* 1 Tbsp. soy sauce
* 1/4 cup chopped cilantro
* 1 lime, cut into wedges
1/ Heat a large soup pot to medium heat and add olive oil. Add onion, carrots, garlic, ginger and jalapeno, and cook until onion is light golden brown.
2/ Add cabbage, chicken and broth, and bring to a boil. Reduce heat and simmer for 15 minutes. Add noodles and soy sauce, and cook for four minutes.
3/ Garnish with cilantro and lime wedges.
Nutrition Facts (per serving): 373 calories, 38 g protein, 35 g carbs, 9 g fat, 2 g fiber, 2 g sugar, 768 mg sodium
http://www.muscleandfitnesshers.com/recipes/dish-it-out
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