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Start The New Year With
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Recipes Chili With Giant Polenta Croutons Quick & Easy Broccoli Casserole Tuscan Vegetable Soup With Orzo
For more one-pot meals, click below Winter's
Wonderful
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The holidays are over, but the
cooking isn’t. Amazing as it seems after the amount of food prepared between
Thanksgiving and New Year’s, we still face the daily chore of preparing meals. One-dish meals can help you ease back into the daily cooking routine. And they can do it with robust flavor, solid nutrition and not too much fat. Experts at the American Institute for Cancer Research (AICR) are recommending that, for health reasons, meals move away from meat to highlight vegetables, fruits, whole grains and beans instead. One easy way to make this change is with one-pot cooking. Vegetables, grains and beans easily lend themselves to casseroles, stews and other one-dish entrées that make healthful and satisfying meals. These meals can also be a good way to add fiber to your diet, and most Americans don’t eat enough fiber. A recent European study found that people who ate the most dietary fiber reduced their risk of colon cancer by 40 percent compared with those who ate the least amount of fiber. An American study done about the same time reached a similar conclusion. Whole grains, beans and vegetables fill you up without the excess calories of foods high in animal fat. They provide energy throughout the day and help with weight management. Whole-grain cereals and legumes such as peas, beans and lentils provide lots of fiber. Nuts, seeds and dried fruit also are rich in fiber. AICR
1-3/4 cups water In a large saucepan, bring the water and broth to
a boil. Add the onion, garlic, spices and rice, cover and gently simmer for 15 minutes. Sodium Alert! This recipe is not suitable for those on a
salt-restricted meal plan.
QUICK & EASY
BROCCOLI CASSEROLE 6 ounces uncooked elbow macaroni (3 cups cooked) In a saucepan, cook chopped broccoli until done. Meanwhile, put a pot of water on to cook the macaroni. In a blender, add the cottage cheese, parsley and egg substitute. When the broccoli has cooked and cooled a bit, add half of the broccoli and blend. Add the remaining broccoli and blend again. Preheat oven to 350°F. Cook and drain the macaroni. Layer in an 8-inch square baking dish the following: 1/4 of the spaghetti sauce, 1/2 of the macaroni, 1/2 of the broccoli-cheese mixture. Repeat the layers, then top with sauce. (Note: You may only need about 20 ounces of the sauce). Bake for 25 minutes in the preheated oven. Makes 6 Servings. Sodium Alert! This recipe is not suitable for those on a salt-restricted meal plan. Per Serving: 250 Cal; 3 g Total Fat; 33 g Carb; 5 mg
Cholesterol; 490 mg Sodium; 83 mg Calcium; 16 g Protein;
TAMALE PIE Vegetable Filling: 1 Tbsp olive oil or canola oil Cornmeal Crust: 1-1/4 cups skim milk Vegetable Filling: In a skillet, sauté the onion in oil. Add remaining ingredients and simmer while making the cornmeal crust. Cornmeal Crust: In a saucepan, heat milk until hot, but not boiling. Turn off the heat but leave saucepan on the burner. Add cornmeal slowly, stirring continuously, to avoid clumping. Whisk until it starts to thicken. Mix in remaining ingredients, adding the flour slowly. You should have a muffin batter consistency. Place the vegetable mixture on the bottom of a 9- x 13-inch square baking dish or a 2-1/2-quart casserole dish. Top with the cornmeal mixture. Bake at 350°F for 30 minutes, or until the cornbread turns golden brown on the edges. Makes 8 Servings. Sodium Alert! This recipe is not suitable for those on a salt-restricted meal plan. Per Serving: 330 Cal; 4 g Total Fat; 61 g Carb; 00 mg Cholesterol; 610 mg Sodium; 113 mg Calcium; 12 g Protein; 8 g Fiber. Exchanges: 3 Starch; 1 Protein; 1 Veg; 1 Fat.
TUSCAN VEGETABLE SOUP
WITH ORZO 2 tsp olive oil Heat the oil in a large saucepan or Dutch oven; sauté the onion and garlic over medium heat until tender, about 4 minutes. Add the mushrooms; sauté 2 minutes. Add the wine, broth, 2 cups water, salt if desired, and pepper; bring to a boil. Reduce the heat; cover and simmer 10 minutes. Add the two types of squash and the orzo; cover and simmer until the pasta and squash are tender, about 10 to 15 minutes. Remove from the heat; stir in the herbs. Sprinkle with cheese at serving time. Makes 7 Servings. Per (1 Cup) Serving: 108 Cal; 3 g Total Fat (1 g Sat Fat); 15 g Carb; 2 mg Cholesterol; 164 mg (243 mg w/optional salt) Sodium; 4 g Protein; 2 g Fiber. Exchanges: 1 Starch; 1/2 Fat.
SPAGHETTI PIE 4 cups cooked spaghetti (about 8 ounces dry) In a medium bowl, combine all ingredients and mix well. Pour spaghetti mixture into an ovenproof nonstick round casserole or skillet and spread evenly. Bake pie, uncovered, at 350°F until golden brown, about 20 minutes. Cut into wedges and serve. Makes 4 Servings. Per (1-Cup) Serving: 232 Cal; 3 g Total Fat (1 g Sat Fat);
SPICY BEANS AND GREENS 1 (16-ounce) package fresh turnip greens Combine greens and 1/2-cup broth in a large microwave-safe bowl; cover with plastic wrap and vent. Microwave at HIGH 8 to 10 minutes, or until tender; drain well. Combine cumin, coriander, and chili powder in a large nonstick skillet; place over medium-low heat. Cook, stirring constantly, 2 minutes or until fragrant. Add remaining broth, oregano, onion, and garlic; bring to a simmer and cook 5 minutes. Stir in beans; cook 2 minutes. Stir in greens. Spoon onto plates; top each serving with 1 tablespoon pine nuts. Serve immediately. Makes 4 Servings. Sodium Alert! This recipe is not suitable for those on a salt-restricted meal plan. Per (1-1/2-Cup) Serving: 228 Cal; 6 g Total Fat (1 g Sat Fat); 34 g Carb; 00 mg Cholesterol; 760 mg Sodium; 304 mg Calcium; 13 g Protein; 12 g Fiber. Exchanges: 2 Starch; 1 Very Lean Meat; 1 Fat.
ARTICHOKE-BASIL QUICHE 2 cups cooked brown rice (cooked without salt or fat) Combine rice, 1/4 cup mozzarella cheese, egg white, and dillweed in a bowl, stirring well. Spread rice mixture in bottom and up sides of a 9-inch pie plate coated with cooking spray. Bake at 350°F for 5 minutes. Set aside. Melt margarine in a small nonstick skillet over medium-high heat. Add red pepper, green onions, and garlic; sauté until vegetables are tender. Stir in shredded basil; spread over prepared crust. Sprinkle with remaining 1 cup cheese. Arrange artichoke slices over cheese. Combine milk, thyme, and eggs in container of an electric blender; cover and process until smooth. Pour over vegetables. Bake at 350°F for 1 hour or until a knife inserted in center comes out clean. Let stand 10 minutes before serving. Makes 6 Servings. Per Serving: 224 Cal; 7 g Total Fat (3 g Sat Fat); 26 g Carb; 89 mg Cholesterol; 324 mg Sodium; 15 g Protein. Exchanges: 1 Starch; 2 Veg; 1-1/2 Fat.
WHITE BEAN-TOMATO PASTA 2-1/4 cups (6-ounces) uncooked penne pasta Cook pasta according to package directions, omitting salt and fat. Combine tomatoes and next 6 ingredients in a large serving bowl; set aside. Place beans in a colander; drain pasta over beans, reserving 2 tablespoons water. Add beans, pasta, and reserved water to tomato mixture; toss well. Garnish with a basil sprig, if desired. Serve immediately. Makes 4 Servings. Sodium Alert! This recipe is not suitable for those on a salt-restricted meal plan. Per (1-3/4 Cup) Serving: 337 Cal; 6 g Total Fat (1 g Sat Fat); 55 g Carb; 00 mg Cholesterol; 459 mg Sodium; 65 mg Calcium; 15 g Protein; 7 g Fiber. Exchanges: 3 Starch; 1 Very Lean Meat; 1 Fat.
RED BEANS AND BROWN RICE 1/2 cup brown rice, uncooked *For a flavorful change, substitute pinto beans or black-eyed peas for the kidney beans and add as much picante or hot pepper sauce as you wish to increase the heat quotient. None of these changes add any additional exchanges. In a small pot, bring the rice and 1-1/2 cups water to a boil; cover and simmer until the water is absorbed, about 45 minutes. Set aside. In a large skillet, cook the diced bacon, onion, celery, and green pepper over low heat, abut 10 minutes. Add the undrained canned beans, pepper sauce, and ground pepper. Bring to a boil; cover and simmer 5 minutes. Add the cooked rice and mix lightly, adding a little water if the mixture is too dry. Makes 6 Servings (1-Quart). Per (2/3-Cup) Serving: 154 Cal; 3 g Total Fat (1 g Sat Fat);
27 g Carb; 3 mg Cholesterol; 293 mg Sodium; 6 g Protein;
PASTA FAGIOLI 1 Tbsp olive oil Heat the oil in a large saucepan and sauté the onions and garlic for 5 minutes. Add the carrots, zucchini, basil, oregano, tomatoes with their liquid, and the beans. Cook until the vegetables are tender, about 15 to 17 minutes. Cook the pasta according to package directions (without adding salt). Add the pasta and mix thoroughly. Serve warm with crusty bread. Makes 12 Servings. Per (3/4- to 1-Cup) Serving: 263 Cal; 2 g Total Fat; 51 g Carb; 00 mg Cholesterol; 115 mg Sodium; 11 g Protein; 4 g Fiber. Exchanges: 3 Starch; 1 Veg. CHILI WITH GIANT POLENTA
CROUTONS Vegetable cooking spray Coat a 9-inch square baking pan with cooking spray; set aside. Bring water to a boil in a large saucepan. Slowly add cornmeal and salt, stirring constantly with a wire whisk until smooth. Spoon into prepared pan, and spread evenly; set aside. Add oil to saucepan; place over medium heat until hot. Add onion and garlic; sauté 5 minutes or until tender. Add beans and next 4 ingredients; stir well. Reduce heat and cook, uncovered, 15 minutes, stirring frequently. Cut cornmeal mixture (polenta) into 16 (2-1/4-inch) squares. Coat a large nonstick skillet with cooking spray and place over medium heat until hot. Add cornmeal pieces and cook 3 minutes on each side, or until lightly broned. Ladle 1 cup chili into each of 8 soup bowls. Top each serving with 2 cornmeal squares and 1 tablespoon sharp Cheddar cheese. Makes 8 Servings. Sodium Alert! This recipe is not suitable for those on a salt-restricted meal plan. Per Serving: 260 Cal; 4 g Total Fat (2 g Sat Fat); 46 g Carb; 7 mg Cholesterol; 543 mg Sodium; 12 g Protein. Exchanges: 2-1/2 Starch; 1 Veg; 1 Fat.
MONTEREY CHILI ACINI DE PEPE 1 medium onion, chopped Sauté onion and bell pepper in oil in large saucepan until tender. Stir in beans, tomatoes and liquid, chili powder, oregano, and cocoa. Heat to boiling; reduce heat and simmer, covered, 10 minutes. Stir in acini de pepe and cilantro; season to taste with salt and pepper. Serve in bowls; topped with cheese. Makes 4 Servings. Sodium Alert! This recipe is not suitable for those on a salt-restricted meal plan. Per Serving: 275 Cal; 9 g Total Fat (5 g Sat Fat); 36 g Carb; 19 mg Cholesterol; 461 mg Sodium; 14 g Protein. Exchanges: 2 Starch; 1 Veg; 1 Meat; 2 Fat.
ORZO AND VEGETABLE PIE Filling: 2 medium-large zucchini, halved lengthwise and sliced 1/4-inch
thick (about 2-1/2 cups) Crust: 8 ounces orzo pasta (about 1 cup), uncooked To make the crust: Cook the orzo al dente according to package directions. Drain well, and return to the pot. Add the Parmesan cheese and egg substitute; stir to mix well. Coat a 9-inch deep dish pie pan with nonstick cooking spray and place the orzo mixture in the pan. Using the back of a spoon, pat the mixture over the bottom and sides of the pan, forming an even crust. Set aside. To make the filling: Coat a large nonstick skillet with nonstick cooking spray and preheat over medium heat. Add the zucchini, mushrooms, tomatoes, garlic, Italian seasoning, and pepper; stir to mix. Cover and cook, stirring occasionally, for about 7 minutes, or until the zucchini is crisp-tender and the tomatoes are soft. Remove the cover and cook for 3 additional minutes, or until most of the liquid has evaporated. Spread the vegetable mixture evenly over the bottom of the crust and sprinkle with the Parmesan cheese. Spray the exposed edges of the crust lightly with the cooking spray. Bake, uncovered, at 400°F for 15 minutes, or until the dish is heated through and the top is lightly browned. Spread the mozzarella evenly over the vegetables and bake for 5 additional minutes, or until the cheese has melted. Remove the dish from the oven and let set for 5 minutes before cutting into wedges for serving. Makes 6 Servings. Per Serving: 229 Cal; 3 g Total Fat; 32 g Carb; 9 mg Cholesterol; 328 mg Sodium; 16 g Protein; 1 g Fiber. Exchanges: 1-1/2 Starch; 2 Veg; 1/2 Fat.
BEAN AND RICE
STUFFED PEPPERS 6 medium-size sweet red, yellow, orange or green peppers (or
a mixture) Cut tops off peppers and remove seeds. Cook tops and bottoms of peppers in boiling water 5 minutes. Drain peppers; set aside. Combine rice and next 5 ingredients in a medium bowl; stir in 1 cup of the shredded cheese. Spoon mixture evenly into peppers and replace pepper tops; place peppers in an 11- x 7- x 1-1/2-inch baking dish. Add hot water to dish to a depth of 1/2-inch. Bake, uncovered, at 350°F for 25 minutes. Remove pepper tops and sprinkle stuffed peppers evenly with remaining 1/2-cup cheese. Replace tops, and bake an additional 5 minutes or until cheese melts. Makes 6 Servings. Per Serving: 257 Cal; 6 g Total Fat (3 g Sat Fat); 37 g Carb; 19 mg Cholesterol; 336 mg Sodium; 15 mg Protein. Exchanges: 2 Starch; 1 Veg; 1 Fat.
TWO-BEAN CHILI 2 onions, coarsely chopped Sauté the onions and garlic in oil in a large saucepan or Dutch oven until tender, about 5 minutes. Stir in the tomatoes with their liquid, the beer, chili powder, cumin, hot sauce, and salt (if desired). Simmer, uncovered, 15 minutes. Stir in the beans and green pepper; simmer, uncovered, 15 minutes longer. Makes 7 Servings. Per (1-Cup) Serving: 173 Cal; 2 g Total Fat (00 g Sat Fat); 32 g Carb; 00 mg Cholesterol; 238 mg Sodium (321 mg if using optional salt); 9 g Protein; 8 g Fiber. Exchanges: 1-1/2 Starch; 2 Veg.
VEGETABLE AND BROWN RICE
SOUP 2 (15-ounce) cans plus 1 cup fat-free, reduced sodium chicken
broth In large saucepan, heat chicken broth to boiling. Stir in brown rice. Cover and cook, over low heat for 5 minutes. Add vegetables and spices. Simmer for about 5 minutes or until vegetables are just tender. Season to taste with salt and pepper. Ladle soup into bowls and sprinkle each with 1 tablespoon of grated cheese. Makes 5 Servings. Sodium Alert! This recipe is not suitable for those on a salt-restricted meal plan. Per (1-Cup) Serving: 68 calories, 2 g total fat (<1g saturated fat), 10 g carbohydrates,5 g protein, 1 g dietary fiber, 479 mg sodium. Exchanges: 1 Starch.
TOMATO AND WHITE BEAN SOUP 1/2 cup chopped onion In large saucepan, cook onion and olive oil over low heat until onion begins to color, about 5 minutes. Add celery, carrot and garlic; cook, stirring, 2 minutes. Add tomatoes, water, oregano, basil and cumin. Cover and cook over medium heat until vegetables are tender, 5-10 minutes. Season to taste with salt and pepper (added salt not included in nutritional analysis). Add cannellini beans, red bell pepper, and green beans, if using. Cover and cook 10 minutes or until greens beans are tender and flavors are blended. Ladle into bowls and serve. Makes 8 Servings. Sodium Alert! This recipe is not suitable for those on a salt-restricted meal plan. Per Serving: 74 Cal; <1 g Total Fat (00 g Sat Fat); 14 g Carb; 423 mg Sodium; 3 g Protein; 3 g Dietary Fiber. Exchanges: 3 Veg.
VEGETABLE ENCHILADA
CASSEROLE Vegetable cooking spray Coat a large, nonstick skillet with cooking spray; place over medium-high heat until hot. Add green pepper, green onions, and garlic; sauté until crisp-tender. Add eggplant, zucchini, and mushrooms; sauté 4 to 5 minutes or until vegetables are tender, stirring occasionally. Stir in tomato sauce and next 5 ingredients; cover and simmer 30 minutes, stirring occasionally. Coat a 13- x 9- x 2-inch baking dish with cooking spray. Arrange half of tortillas in dish; top with vegetable mixture. Arrange remaining half of tortillas over vegetable mixture. Cover and bake at 350°F for 25 to 30 minutes or until thoroughly heated. Sprinkle with shredded cheese and olives; bake, uncovered, an additional 5 minutes or until cheese melts. Makes 6 Servings. Sodium Alert! This recipe is not suitable for those on a salt-restricted meal plan. Per Serving: 261 Cal; 8 g Total Fat (3 g Sat Fat); 38 g Carb; 12 mg Cholesterol; 401 mg Sodium; 12 g Protein. Exchanges: 1 Starch; 3 Veg; 2 Fat.
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