Delicious One-Pot Dishes

 

Director, Book Publishing,
Abe Ogden;
Managing Editor,
Greg Guthrie;
Acquisitions Editor,
Victor Van Beuren;
Project Manager
, Boldface LLC;
Production Manager
, Melissa Sprott;
Composition
, ADA;
Cover Design,
Jody Billert;
Printer,
Versa Press, Inc.

©2015 by the American Diabetes Association, Inc.® All Rights Reserved. No part of this publication may be reproduced or transmitted in any form or by any means, electronic or mechanical, including duplication, recording, or any information storage and retrieval system, without the prior written permission of the American Diabetes Association.

Printed in the United States of America
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The suggestions and information contained in this publication are generally consistent with the
Standards of Medical Care in Diabetes
and other policies of the American Diabetes Association, but they do not represent the policy or position of the Association or any of its boards or committees. Reasonable steps have been taken to ensure the accuracy of the information presented. However, the American Diabetes Association cannot ensure the safety or efficacy of any product or service described in this publication. Individuals are advised to consult a physician or other appropriate health care professional before undertaking any diet or exercise program or taking any medication referred to in this publication. Professionals must use and apply their own professional judgment, experience, and training and should not rely solely on the information contained in this publication before prescribing any diet, exercise, or medication. The American Diabetes Association—its officers, directors, employees, volunteers, and members—assumes no responsibility or liability for personal or other injury, loss, or damage that may result from the suggestions or information in this publication.

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American Diabetes Association
1701 North Beauregard Street
Alexandria, Virginia 22311

DOI: 10.2337/9781580405591

Library of Congress Cataloging-in-Publication Data
Gassenheimer, Linda.
  Delicious one-pot dishes : quick, healthy, diabetes-friendly recipes / Linda Gassenheimer.
       pages cm
  Includes bibliographical references and index.
  ISBN 978-1-58040-559-1 (alk. paper)
 1.  Diabetes--Diet therapy--Recipes. 2.  One-dish meals. 3.  Casserole cooking.  I. American Diabetes Association. II. Title.
  RC662.G363 2015
  641.5'6314--dc23
                                                            2014046279
eISBN: 978-1-58040-634-5

 

To my husband, Harold,
for his love,
constant enthusiasm for my work,
and support.

Contents

Acknowledgments

Introduction

Shop Smart

Beef

Lamb

Pork

Poultry

Seafood

Veal

Vegetarian

Acknowledgments

One of the best parts of writing a book is working with so many talented and friendly people. I'd like to thank them all for their enthusiastic support.

My biggest thank-you goes to my husband, Harold, who encouraged me, helped me test every recipe, and spent hours helping me edit every word. His constant encouragement for all of my work has made this book a partnership.

Thank you to Abe Ogden, Director of Book Publishing at the American Diabetes Association, for his guidance and support. He worked closely with me to enable this book to come to life.

I'd also like to thank Greg Guthrie, Managing Editor at the American Diabetes Association, for his wonderful work in managing this book.

Thank you to my
Miami Herald
editor, Evan Benn, for his constant support of my “Dinner in Minutes” column.

Thank you to Joseph Cooper and Bonnie Berman, hosts of
Topical Currents,
and to the staff at WLRN National Public Radio for their help and enthusiasm for my weekly “Food News and Views” segment.

I'd also like to thank my family members, who have always supported my projects and encouraged me every step of the way: my son James, his wife, Patty, and their children, Zachary, Jacob, and Haley; my son John, his wife, Jill, and their children, Jeffrey and Joann; my son Charles, his wife, Lori, and their sons, Daniel and Matthew; and my sister, Roberta, and her husband, Robert.

And finally, thank you to all of my readers, listeners, and social media friends who have written and called over the years. You have helped shape my ideas and turned the solitary task of writing into a two-way street.

Introduction

My dream—a warm, comforting meal like grandma used to make but without hours spent in preparation or a sink full of pots and pans afterwards. In this book, I set out to create one-pot dinners that fit this bill and please my family.

In the pages ahead, you'll find the recipes for 60 delicious dinners. Some can be cooked quickly in a wok, some slowly in a casserole or in a skillet on a burner. The slower-cooked meals mean more time to help your children with their homework, relax with a glass of wine, or do any of the chores that a busy household demands.

The meals in this book are easy to prepare. All of the ingredients can be found in your local supermarket. For some of these dinners, you can simply put all of the ingredients in a pot and leave the dish to cook on its own. Other dinners will need some attention; you'll need to add ingredients during the cooking time. An added bonus—while testing these recipes, I was delighted to find there was almost no clean up. Just one pot to wash!

Many of these recipes—
Shrimp Mac and Cheese
,
Tuna Casserole
,
Shepherd's Pie
, and
Buffalo Sloppy Joes
—are reminiscent of old-time goodies. They've retained the essence of the original flavors with some modern updates. These are comfort foods that are coming back into style. Other meals in this book are more elegant, such as
Steak Chasseur
or
Vietnamese Crab Soup
. If you like ethnic flavors, try the
Lamb Curry
,
Filipino Pork Adobo
,
Chicken Tagine
, or
Mu Shu Pork Wrap
. All these meals are designed to get dinner on the table with minimum effort and maximum flavor.

The cuts of meat used in these recipes are leaner cuts that fit the American Diabetes Association guidelines. They cook quickly. Meats used in slow cooking do not meet the guidelines that limit the amount of saturated fat intake, so traditional slow-cooker recipes with higher-fat cuts of meat could not be included in this book. When shopping, look for wild-caught seafood; these ingredients are sustainable and lower in saturated fat.

Helpful Hints and Countdowns

Each recipe contains tips on shopping and cooking, and a game plan (countdown), so you can get the whole meal on the table at the same time.

Shopping

Many staple ingredients are used throughout this book. If you keep these staple items on hand, you'll only need to pick up the fresh ingredients to make delicious meals in minutes.

• Oils: olive oil, olive oil cooking spray, vegetable oil cooking spray, canola oil

• Frozen ingredients: frozen diced onion, frozen diced green bell pepper, frozen corn kernels

• Condiments: reduced-fat oil-and-vinegar dressing, reduced-fat mayonnaise, balsamic vinegar

• Sauces: low-sodium tomato sauce, low-sodium pasta sauce, hot pepper sauce

• Fat-free, low-sodium chicken broth

• Eggs, skim milk, flour, cornstarch, sugar, sugar substitute

• Vegetables: minced garlic, whole garlic, carrots, onion

• Spices and herbs (less than 6 months old): ground cinnamon, ground cumin, dried oregano, dried thyme

• Grains: microwave brown, white, and long-grain white rice

• Salt, black peppercorns

Shop Smart

Reading labels takes time and can be confusing. It is important to know which are the healthiest products to choose when shopping. In this section, I give you the key nutritional information you need to look for when using the prepared ingredients called for in these recipes. This guide isn't a specific recommendation of any particular brand. You can choose from the many options available. The key is to shop smart by looking at the nutritional information provided in this section and in individual recipes. I have listed the items for which I have found a range of products with variations in calorie, fat, carbohydrate, or sodium content to guide you toward healthy options. You may not find the exact values. Use this information as a guideline for what you choose. Once you find ingredients you like, keep them on hand for these and other recipes.

Look for the following:

• Canned low-sodium, no-sugar-added diced tomatoes with 41 calories, 0.3 g fat, 0.04 g saturated fat, and 24 mg sodium per cup.

• No-salt-added tomato paste with 13 calories and 9 mg sodium per tablespoon.

• Reduced-sodium, no-sugar-added pasta sauce with 131 calories, 3.8 g fat, 0.4 g saturated fat, and 77 mg sodium per cup.

• Canned low-sodium, no-sugar-added whole tomatoes with 41 calories, 0.3 g fat, 0.04 g saturated fat, and 24 mg sodium per cup.

• Reduced-sodium worcestershire sauce with 15 calories and 135 mg sodium per tablespoon.

• Low-sodium soy sauce with 8 calories and 511 mg sodium per tablespoon.

• Light coconut milk with 152 calories, 13.6 g fat, 12.1 g saturated fat, and 46 mg sodium per cup.

• German dark bread with 80 calories, 1 g fat, 0 g saturated fat, and 250 mg sodium per 2 slices.

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

• Low-sodium seafood broth with 10 calories, 0 g fat, and 480 mg sodium per cup.

• Low-sodium vegetable broth with 24 calories, 0 g fat, and 204 mg sodium per cup.

• Lean ground beef (95% fat-free) with 39 calories, 1.4 g fat, 0.6 g saturated fat, and 19 mg sodium per ounce.

• Turkey sausage (or italian turkey sausage) with 44 calories, 2.3 g fat, 0.6 g saturated fat, and 168 mg sodium per ounce.

• Canned white-meat, low-sodium tuna packed in water, drained, with 33 calories, 0.2 g fat, 0.1 g saturated fat, and 14 mg sodium per ounce.

Beef

Beef Stroganoff with Egg Noodles

Buffalo Sloppy Joes

Garlic Steak and Rice

Goulash with Caraway Noodles

Meatball Minestrone

Moussaka

Red Flannel Hash

Southwestern Beef and Rice

Steak Chasseur (Steak with Mushrooms and Red Wine)

Sukiyaki (Japanese Beef and Soy Sauce)

Swiss Steak

Beef Stroganoff with Egg Noodles

Stroganoff is an old Russian classic. The mixture of mushrooms, tomato paste, and mustard gives the stroganoff sauce a tangy blend of flavors and a creamy texture.

Prep Time: 10 minutes / Cooking Time: 20 minutes

Serves: 2 / Serving Size: 3 ounces beef, 1 cup vegetables and sauce, 3/4 cup pasta

1 teaspoon olive oil, divided
1/2 pound beef tenderloin, cut into 1-inch cubes
1 cup diced onion
1/2 pound sliced button mushrooms (about 3 cups)
1 1/2 cups fat-free, low-sodium chicken broth
1/2 cup water
2 tablespoons no-salt-added tomato paste
2 tablespoons dijon mustard
1/4 pound flat egg noodles
3 tablespoons fat-free sour cream
Freshly ground black pepper
2 tablespoons chopped fresh parsley

1. Heat oil in a nonstick skillet over medium-high heat.

2. Brown beef on all sides, about 3–4 minutes. Transfer to a plate.

3. Add onion and mushrooms to the skillet. Sauté 2 minutes. Add broth, water, tomato paste, mustard, and noodles. Mix thoroughly. Bring to a boil, lower heat to medium, cover with a lid, and simmer 10 minutes.

4. Reduce heat to low and return beef to the skillet. Simmer 2–3 minutes. Taste. You may need to add a little more mustard. There should be a delicate blend of flavors. Stir in sour cream and add black pepper to taste. Mix thoroughly.

5. Divide between 2 dinner plates and sprinkle with parsley.

Choices/Exchanges: 3 starch, 2 vegetable, 4 1/2 lean protein Per serving: Calories 510, Calories from Fat 120, Total Fat 13 g, Saturated Fat 3.4 g, Monounsaturated Fat 5.2 g, Trans Fat 0.0 g, Cholesterol 120 mg, Sodium 590 mg, Potassium 1405 mg, Total Carbohydrate 60 g, Dietary Fiber 6 g, Sugars 9 g, Protein 43 g, Phosphorus 650 mg

Shop Smart:

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

• No-salt-added tomato paste with 13 calories and 9 mg sodium per tablespoon.

Buffalo Sloppy Joes

Sloppy Joes are a great family pleaser made from ground meat, onions, and green bell pepper. The success of this dish is the blending of sweet and savory flavors.

Prep Time: 7 minutes / Cooking Time: 10 minutes

Serves: 2 / Serving Size: 5 ounces meat, 2 cups vegetable sauce, 1 (1 1/2-ounce) roll

1 teaspoon canola oil
1 cup frozen chopped onion
2 cups frozen chopped green bell pepper
1 teaspoon minced garlic
2 cups reduced-sodium, no-sugar-added pasta sauce
2 tablespoons reduced-sodium worcestershire sauce
2 tablespoons distilled white vinegar
3/4 pound ground buffalo meat
3 pitted green olives, cut in half
1/16 teaspoon salt (4 turns of salt grinder)
1/8 teaspoon freshly ground black pepper
2 low-sodium whole-wheat rolls (about 1 1/2 ounces each)

1. Heat oil in a large nonstick skillet over medium-high heat and add the onion, green pepper, garlic, and pasta sauce. Cook until the sauce starts to bubble, about 2–3 minutes.

2. Add the worcestershire sauce, vinegar, and buffalo meat. Reduce heat to medium and cook gently, breaking up buffalo with the edge of a spoon, until the meat is cooked through, about 5 minutes.

3. Stir in olives and add salt and pepper.

4. Divide bread between 2 dinner plates and spoon meat mixture on top.

Choices/Exchanges: 3 starch, 2 vegetable, 5 lean protein Per serving: Calories 510, Calories from Fat 110, Total Fat 12 g, Saturated Fat 2.3 g, Monounsaturated Fat 4.4 g, Trans Fat 0.0 g, Cholesterol 115 mg, Sodium 550 mg, Potassium 1885 mg, Total Carbohydrate 55 g, Dietary Fiber 11 g, Sugars 25 g, Protein 45 g, Phosphorus 560 mg

Shop Smart:

• Reduced-sodium, no-sugar-added pasta sauce with 131 calories, 3.8 g fat, 0.4 g saturated fat, and 77 mg sodium per cup.

• Reduced-sodium worcestershire sauce with 15 calories and 135 mg sodium per tablespoon.

Garlic Steak and Rice

Garlic, wine, and steak—a great combination. A crust of rosemary and garlic coats the steak and then flavors the rice and vegetables.

Prep Time: 10 minutes / Cooking Time: 20 minutes

Serves: 2 / Serving Size: 3 ounces beef, 1 1/2 cups rice/vegetable mixture

6 cloves garlic, crushed
1 teaspoon crushed dried rosemary
1/2 pound beef tenderloin steaks (1/2 inch thick)
1 tablespoon canola oil
1/4 teaspoon salt, divided
1/4 teaspoon freshly ground black pepper, divided
1 cup sliced onion
1 cup sliced red bell pepper
1/2 cup 10-minute quick-cooking brown rice
1 cup fat-free, low-sodium chicken broth
3/4 cup vermouth rosso

1. Mix the garlic and rosemary together and press into both sides of the tenderloin steaks.

2. Heat oil in a medium-size, nonstick skillet over medium-high heat. Add the steak and sauté 3 minutes. Turn and sauté 3 additional minutes. A meat thermometer should read 125°F for rare, 145°F for medium-rare.

3. Remove to a cutting board and sprinkle with 1/8 teaspoon salt and 1/8 teaspoon pepper.

4. Add the onion, red bell pepper, brown rice, broth, and vermouth to skillet. Stir to scrape up the brown bits in the bottom of the skillet. Bring to a simmer and cook, uncovered, 10 minutes. Add remaining 1/8 teaspoon salt and 1/8 teaspoon pepper.

5. Divide the rice and vegetables between 2 dinner plates. Slice the steak and serve on top.

Choices/Exchanges: 2 starch, 2 vegetable, 4 lean protein, 1 fat, 1/2 alcohol Per serving: Calories 500, Calories from Fat 130, Total Fat 14 g, Saturated Fat 2.9 g, Monounsaturated Fat 6.7 g, Trans Fat 0.0 g, Cholesterol 70 mg, Sodium 430 mg, Potassium 745 mg, Total Carbohydrate 41 g, Dietary Fiber 4 g, Sugars 11 g, Protein 31 g, Phosphorus 395 mg

Shop Smart:

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

Goulash with Caraway Noodles

Succulent beef cooked in a tomato sauce flavored with onion, green pepper, and paprika is the basis for this goulash. The preparation for this dish is quick and easy. There's no chopping or cutting.

Prep Time: 5 minutes / Cooking Time: 15 minutes

Serves: 2 / Serving Size: 3 ounces beef, 1 cup vegetables, 1/2 cup pasta

1 teaspoon canola oil
1 cup frozen chopped onion
1 cup frozen chopped green bell pepper
2 cups sliced portobello mushrooms
1/2 pound lean ground beef (95% fat-free)
1/2 cup reduced-sodium, no-sugar-added pasta sauce
2 cups water
3 ounces flat egg noodles
3 teaspoons caraway seeds
1 1/2 tablespoons Hungarian paprika
1/4 teaspoon salt
1/4 teaspoon freshly ground black pepper
2 tablespoons fat-free sour cream

1. Heat oil in a large nonstick skillet over medium-high heat. Add onion, green pepper, mushrooms, and ground beef. Sauté 2–3 minutes, breaking up meat with the edge of a spoon.

2. Add pasta sauce and water. Bring to a simmer and add the noodles. Lower heat to medium, cover, and cook 10 minutes.

3. Add the caraway seeds and paprika. Cook 1 minute. Sprinkle with salt and pepper.

4. Divide between 2 dinner plates. Dot the goulash with sour cream.

Choices/Exchanges: 3 starch, 2 vegetable, 4 lean protein Per serving: Calories 460, Calories from Fat 110, Total Fat 12 g, Saturated Fat 3.5 g, Monounsaturated Fat 5.0 g, Trans Fat 0.0 g, Cholesterol 110 mg, Sodium 430 mg, Potassium 1205 mg, Total Carbohydrate 51 g, Dietary Fiber 8 g, Sugars 10 g, Protein 36 g, Phosphorus 460 mg

Shop Smart:

• Lean ground beef (95% fat-free) with 39 calories, 1.4 g fat, 0.6 g saturated fat, and 19 mg sodium per ounce.

• Reduced-sodium, no-sugar-added pasta sauce with 131 calories, 3.8 g fat, 0.4 g saturated fat, and 77 mg sodium per cup.

Meatball Minestrone

Meatball minestrone is a hearty soup. This recipe can be doubled easily; if you have time, make extra and save it for another quick meal.

Fennel seeds and oregano flavor the meatballs. The fennel seeds are oval, green-brown seeds that come from the common fennel plant. They have an anise taste and are used in many liqueurs. They can be found in the spice section of your market and will keep for 6 months.

Prep Time: 10 minutes / Cooking Time: 25 minutes

Serves: 2 / Serving Size: 2 ounces beef, 2 3/4 cups vegetable and broth, 3/4 cup pasta

2 teaspoons fennel seeds
1 teaspoon dried oregano
1/4 pound lean ground beef (95% fat-free)
1 tablespoon canola oil
1 cup sliced yellow onion
1 cup sliced celery
2 teaspoons minced garlic
2 cups canned low-sodium, no-sugar-added diced tomatoes, drained
3/4 cup fat-free, low-sodium chicken broth
3 cups water
1/2 cup whole-wheat spaghetti or linguine, broken into small pieces (2 ounces)
8 cups washed, ready-to-eat spinach (10 ounces)
1/2 cup canned small navy beans, rinsed and drained
1/8 teaspoon salt
1/8 teaspoon freshly ground black pepper
2 tablespoons freshly grated parmesan cheese

1. Mix fennel seeds and oregano into ground beef. Roll into meatballs about 1 inch in diameter to make 8 meatballs.

2. Heat oil in a medium, nonstick saucepan over medium-high heat. Brown meatballs on all sides, about 5 minutes. Remove to a plate.

3. Add onion and celery to the saucepan. Sauté 3 minutes without browning the vegetables, stirring once or twice. Add the garlic, diced tomatoes, chicken broth, and water. Bring to a boil.

4. Add pasta and cook gently for 8–9 minutes, stirring once to make sure the pasta rolls freely in the liquid. Add the spinach and beans.

5. Lower heat to medium and return meatballs to the soup and cook to heat through, about 2 minutes. Add salt and pepper.

6. Serve in 2 large soup bowls with parmesan cheese sprinkled on top.

Choices/Exchanges: 2 1/2 starch, 4 1/2 vegetable, 2 lean protein, 1 fat Per serving: Calories 460, Calories from Fat 120, Total Fat 13 g, Saturated Fat 3.0 g, Monounsaturated Fat 6.3 g, Trans Fat 0.0 g, Cholesterol 40 mg, Sodium 490 mg, Potassium 2010 mg, Total Carbohydrate 60 g, Dietary Fiber 14 g, Sugars 11 g, Protein 32 g, Phosphorus 510 mg