Delicious One-Pot Dishes

DELICIOUS ONE-POT DISHES
by Linda Gassenheimer

The recipes in Delicious One-Pot Dishes by Linda Gassenheimer allow for a quick and easy clean up—a plus in my house. Add to that that, the recipes are also diabetic friendly and offer healthy alternatives. This cookbook has found an exalted place in the Safersteins’ kitchen.

Each of the 60 hassle-free recipes—using ingredients that are not exotic and can be found in the supermarket—include a game plan, shopping list, staples needed, helpful hints and how to shop smart. For example, fat-free and reduced-sodium ingredients are recommended for the recipes along with calorie, saturated fat and sodium information.

Some of the one-pot recipes that are on my to-try list, especially now that the weather is getting cooler, are: Beef Stroganoff with Egg Noodles; Lamb Curry; Orange-Apricot Chicken; Shrimp Jambalaya; Veal Ragout; and Chicken Soup Supper, for which I am including the recipe.

Chicken Soup Supper

This is a perfect Sunday night supper; juicy, boneless, skinless chicken thighs are cooked with lots of vegetables. An herb oil with lemon zest gives a fresh herbal flavor to the soup.

Countdown:
•    Preheat oven or toaster oven to 300°F to warm bread.
•    Start soup.
•    While soup cooks, make herb oil with lemon zest and warm bread.
•    Finish soup.

Prep Time: 15 minutes / Cooking Time: 20 minutes
Serves: 2 / Serving Size: 5 ounces chicken, 1 cup potatoes, 2 cups vegetables and broth, 1 ounce bread

3/4 pound boneless, skinless chicken thighs
1/2 cup sliced carrots
1 cup sliced onion
1/2 cup sliced celery
2 cups sliced red potatoes (about 2/3 pound)
1 cup fat-free, low-sodium chicken broth
1 teaspoon minced garlic
1 teaspoon ground coriander
1/4 teaspoon ground cloves
3 teaspoons dried tarragon
2 large shallots, chopped (about 1/4 cup)
2 tablespoons chopped parsley
1 tablespoon olive oil
Zest from 1 lemon (about 2 tablespoons)
1/8 teaspoon salt
1/4 teaspoon freshly ground black pepper
2 slices whole-grain bread

1. Remove visible fat from chicken and cut into 1-inch pieces.

2. Place chicken, carrots, onion, celery, potato, chicken broth, garlic, coriander, cloves, and tarragon in a large saucepan. Add cold water to just cover the ingredients (about 2 cups depending on the size of the pan). Bring to a boil over high heat.

3. Lower heat to medium and gently simmer 20 minutes. Do not boil.

4. While soup simmers, combine shallots, parsley, olive oil, lemon zest, and salt and pepper in a bowl.

5. Serve soup in large bowls and spoon herb oil mixture on top. Serve bread on the side.

Choices/Exchanges: 2 1/2 starch, 2 vegetable, 5 lean protein, 1 fat per serving. Calories 500; calories from fat 140; total fat 15 g; saturated fat 3.2 g; monounsaturated fat 7.7 g; trans fat 0.0 g; cholesterol 160 mg; sodium 560 mg; potassium 1600 mg; total carbohydrate 48 g; dietary fiber 7 g; sugars 8 g; protein 44 g; phosphorus 570 mg

Shopping List:
3/4 pound boneless, skinless chicken thighs
1 bunch celery
1 pound red potatoes
1 bottle ground coriander
1 bottle ground cloves
1 bottle dried tarragon
2 large shallots
1 bunch parsley
1 lemon
1 loaf whole-grain bread

Staples:
Carrots
Onion
Fat-free, low-sodium chicken broth
Minced garlic
Olive oil
Salt and black peppercorns

Helpful Hints:
•    For quick preparation, buy sliced carrots, onion, and celery in the produce department of the supermarket, or slice them in the food processor.
•    Minced garlic can be found in the produce section of the market.
•    Chop ingredients for herb oil with lemon zest in a food processor.

Shop Smart:
•    Fat-free, low-sodium chicken broth with 20 calories, 0 g fat, and 150 mg sodium per cup.

Reprinted with permission of the American Diabetes Association (2015).

Delicious One-Pot Dishes can be found at: shopdiabetes.org; amazon.com; barnesandnoble.com; and wherever books are sold.

Author and TV and radio personality, Linda Gassenheimer is also a syndicated journalist, spokesperson, and food consultant. She produces and hosts a weekly show, “Food News and Views,” on WLRN 91.3 FM National Public Radio and writes  “Dinner in Minutes,” which is distributed on the Tribune News Service.

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