Glorious One-Pot Meals Part 5

Add 1 tablespoon prepared horseradish and 1 tablespoon Dijon mustard to the broth mixture.

Omit the Worcesters.h.i.+re sauce and instead add teaspoon each of dried marjoram and dried thyme.

Leave out the entire broth mixture and instead place 3 or 4 sprigs of fresh rosemary in the pot. Be sure to remove the sprigs before serving.

Amaranth Chili [image]

The Aztecs wors.h.i.+pped the life-sustaining properties of amaranth in pre-Columbian times. Sadly, it all but disappeared after the arrival of the conquistadors. A grain (like wheat), amaranth is high in protein, fiber, and amino acids. In this recipe you'll notice the silky beads add yet another exciting texture to this one-pot meal. I find amaranth in the bulk bins at the health food store.

My food processor has a shredding disk, which works well for zucchini; however, sometimes I simply use my grating tower to get the same effect. The shredded zucchini gives this Glorious One-Pot Meal a thick, stewlike consistency that seems especially hearty.

Feel free to swap the amaranth for the same amount of rice (the amount of liquid won't change).SERVES 2 Olive oil spray large onion, chopped cup amaranth cup broth (beef, chicken, or vegetable) or waterOne 15-ounce can black beans, drained and rinsed to pound ground meat (beef, turkey, or meat-subst.i.tute crumbles)One 4-ounce can diced green chiles, drained teaspoon sea salt teaspoon ground c.u.min teaspoon dried oregano2 cups shredded zucchini3 medium tomatoes, chopped, or one 14-ounce can diced tomatoes, drained Preheat the oven to 450F.

Spray the inside and lid of a cast-iron Dutch oven with olive oil.

Scatter the onion in the pot.

Add the amaranth and the liquid. Stir to make an even layer of the grains.

In a medium bowl, mix the beans, meat, chiles, most of the sea salt, the c.u.min, and the oregano. Drop forkfuls of the mixture into the pot to cover the amaranth.

Top with the zucchini, then the tomatoes. Lightly season with the remaining sea salt.

Cover and bake for 45 minutes, or until 3 minutes after the aroma of a fully cooked meal escapes the oven. Serve immediately.

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Beef with Sherried Mushroom Sauce [image]

Barley is a comfort food in my book. Hulled barley is a whole grain and offers all of the health benefits of other whole grains, including cholesterol-lowering qualities and fiber. Use a variety of mushrooms for a deeper, earthier flavor. This recipe tastes great with turkey, too!

I cut and seed winter squash, but often I don't peel it as the peel comes off very easily after it is cooked. You can also make this dish with yellow summer squash. SERVES 2 SERVES 2 Olive oil spray medium onion, thinly sliced cup sherry cup broth (preferably beef) cup milk or milk subst.i.tute (soy, rice, or almond milk) teaspoon freshly ground black pepper cup hulled barley to pound beef tenderloin or beef tips6 ounces mushrooms, sliced (about 2 cups) acorn or b.u.t.ternut squash, cubed (about 2 cups) head broccoli, cut into florets, or about 2 cups frozen Preheat the oven to 450F.

Spray the inside and lid of a cast-iron Dutch oven with olive oil.

Scatter the onion in the pot.

In a small bowl, whisk together the sherry, broth, milk, and pepper.

Pour the barley into the pot and add about half of the sherry mixture. Stir to make an even layer of the grains.

Add the meat, distribute the mushrooms on top, and pour the rest of the sherry mixture over the meat.

Layer the squash over the meat, then fill the pot with the broccoli.

Cover and bake for 45 minutes, or until 3 minutes after the aroma of a fully cooked meal escapes the oven. Serve immediately.

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Corned Beef and Cabbage [image]]

Corned beef and cabbage is a meal traditionally eaten by Irish Americans in celebration of St. Patrick's Day in March. Corned Corned refers to the large salt crystals (corns) rubbed into the meat to preserve it. The corned beef has enough spices to flavor this recipe, but if you feel the need for more spice, include the sea salt and pepper. For more gravy, simply add more broth to the recipe. refers to the large salt crystals (corns) rubbed into the meat to preserve it. The corned beef has enough spices to flavor this recipe, but if you feel the need for more spice, include the sea salt and pepper. For more gravy, simply add more broth to the recipe.

I use lunch-meat-style corned beef in a thick slice from the deli in this recipe simply because it's hard to find a package of raw, seasoned corned beef that's less than two pounds. However, you can certainly use raw corned beef if you prefer. SERVES 2 SERVES 2 Canola oil spray1 medium onion, halved and thinly sliced1 celery stalk, thinly sliced to pound corned beef from the deli1 large russet potato, unpeeled and cut into -inch cubes1 cup sliced carrots head green cabbage, roughly chopped (about 4 cups) cup broth (beef, chicken, orvegetable) teaspoon allspice teaspoon sea salt, optional teaspoon freshly ground black pepper, optional1 bay leaf Preheat the oven to 450F.

Spray the inside and lid of a cast-iron Dutch oven with canola oil.

Separate the onion slices into half rings and scatter in the pot along with the celery.

Add the corned beef, then layer the potatoes and carrots. Pack in as much cabbage as possible to fill the pot.

In a measuring cup, mix the broth, allspice, and salt and pepper, if desired, until there are no clumps of spices. Pour the mixture over the cabbage and add the bay leaf.

Cover tightly and bake for about 30 minutes, or until 3 minutes after the aroma of a fully cooked meal escapes the oven. Serve immediately. Discard the bay leaf and spoon the juices at the bottom of the pot over each serving.

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Argentinian Beef [image]

Feel free to make this recipe using ground turkey or pork instead of beef, or even meat-subst.i.tute crumbles. You could also use a tenderloin cut of meat. Look for peeled and chopped b.u.t.ternut squash in your supermarket vegetable aisle. SERVES 2 SERVES 2 Olive oil spray medium onion, minced red bell pepper, cored, seeded, and minced8 to 10 cremini mushrooms, sliced teaspoon ground c.u.minSea salt and freshly ground black pepper to pound ground meat 1 cup white rice1 cup plus 1 tablespoon broth (preferably beef) or water2 cups peeled, cubed b.u.t.ternut squash head broccoli, cut into florets (about 2 cups) Preheat the oven to 450F.

Spray the inside and lid of a cast-iron Dutch oven with olive oil.

In a large bowl, mix the onion, bell pepper, mushrooms, c.u.min, salt, and pepper. Add the meat to the bowl and mix well. Set aside. If using tenderloins rather than ground meat, set the onion-spice mixture aside and simply spoon over the steaks in step 5.

Rinse the rice in a strainer until the water runs clear. Tip the rice into the pot, add the liquid, and stir to make an even layer.

Drop ragged forkfuls of the meat mixture into the pot. If using tenderloins, arrange them in the pot and blanket with the onion-spice mixture.

Arrange the squash in a layer, then load in the broccoli until the pot is full.

Cover and bake for about 45 minutes, or until 3 minutes after the aroma of a fully cooked meal escapes the oven. Serve immediately.

Dinner for Dad [image]

The concept of this meal is that it is so easy and safe (no knife work) that a child could prepare it as a Father's Day treat. Of course, the recipe is easily doubled or tripled. What may surprise you is how delicious it is! Feel free to use your favorite steak sauce, teriyaki sauce, barbecue sauce, or Worcesters.h.i.+re sauce. If your dad doesn't like steak, feel free to subst.i.tute any other protein (chicken, fish, pork, etc.).

The steak should turn out well done on the edges and medium rare in the center. For more fully cooked meat, bake for at least 30 minutes. SERVES 2 SERVES 2 Canola oil spray10 to 12 ounces frozen hash browns (not the patties)Sea salt2 cups frozen pearl onions to pound boneless steak or tenderloin, well trimmed2 tablespoons steak sauce (A-1 or other brand)5 to 10 mushrooms, sliced (about 1 cup)1 cups whole baby carrots2 cups frozen cut green beans2 fresh rosemary sprigs Preheat the oven to 450F.

Spray the inside and lid of a cast-iron Dutch oven with canola oil.

Shake the hash browns into the pot to distribute evenly and season lightly with salt. Scatter the onions over the potatoes; then add the steak. Spread steak sauce on the meat and scatter in the mushrooms.

Distribute the carrots in a layer and then fill the pot with green beans. Tuck the rosemary sprigs into crevices.

Cover and bake for about 30 minutes, or until 3 minutes after the aroma of a fully cooked meal escapes the oven. Serve immediately.

Fiesta Steak [image]

If your steak is very thick, you may need to add up to eight minutes more in the oven. Let your nose be your guide.

This recipe is chock full of vegetables-a great way to get your meat lover to eat vegetables, too! Try this recipe with chicken pieces instead of steak for a change.

My aunt swears by kosher salt and freshly squeezed lemon or lime when cooking meat, but I prefer to use sea salt whenever I'm cooking. SERVES 2 SERVES 2 Olive oil spray 1 cup white rice1 cup plus 1 tablespoon broth (beef or vegetable) or water cup freshly squeezed lime juice (2 to 3 limes)1 tablespoon chopped fresh cilantro1 tablespoon chopped fresh oregano1 teaspoon ground c.u.min to pound boneless steakSea salt and freshly cracked black pepper4 garlic cloves, chopped onion, halved and thinly sliced yellow bell pepper, cored, seeded, and sliced into strips red bell pepper, cored, seeded, and sliced into strips green bell pepper, cored, seeded, and sliced into strips Preheat the oven to 450F.

Spray the inside and lid of a cast-iron Dutch oven with olive oil.

Rinse the rice in a strainer under cold water until the water runs clear. Tip the rice into the pot, add the liquid, and stir to make an even layer.

In a small bowl, stir together the lime juice, cilantro, oregano, and c.u.min.

Add the steak to the pot, season with salt and pepper, and spoon half of the lime juice mixture over the meat.

Sprinkle the garlic over the steak and top with the onion. Then scatter on the bell pepper strips, and spoon the rest of the lime juice mixture over all.

Cover and bake for 45 minutes, or until 3 minutes after the aroma of a fully cooked meal escapes the oven. Serve immediately.

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Flageolets and Sausage [image]

Sausage and beans make a hearty winter meal If you don't have fresh tomatoes on hand, use a drained 14-ounce can of diced tomatoes instead. If you don't have flageolets, other beans to try include Great Northern and cannellini beans.

To make this a lower-fat dinner, use turkey or chicken sausage instead of pork. Health food stores typically have many types of sausages available at the meat counter. Experiment with flavors such as applewood-smoked sausage, habanero chile, or spicy Italian. SERVES 2 SERVES 2 Olive oil spray onion, halved and thinly sliced3 garlic cloves, choppedOne 14-ounce can flageolets, Great Northern beans, or cannellini beans1 teaspoon dried thyme, or 1 tablespoon chopped fresh teaspoon celery seedsSea salt and freshly ground black pepper2 or 3 large sausage links ( to pound)1 small zucchini, thinly sliced3 medium tomatoes, chopped Preheat the oven to 450F.

Spray the inside and lid of a cast-iron Dutch oven with olive oil.

Scatter the onion and garlic in the pot.

Drain and rinse the beans and add to the pot, making a smooth layer. Sprinkle with the thyme and celery seeds and season with salt and pepper.

Place the sausage on the beans. Toss in the zucchini, top with the tomatoes, and again, season with salt and pepper.

Cover and bake for 35 minutes, or until 3 minutes after the aroma of a fully cooked meal escapes the oven. Serve immediately.

Honey and Spice Pork [image]

My kids love the sweet and spicy flavors of this meal. The pork together with the potatoes, carrots, and green beans offers a kid-friendly, well-rounded dinner loaded with nutrients and low in fat. Look for boneless center-cut pork loin, inch thick. Or subst.i.tute a turkey tenderloin, a salmon fillet, or even chicken for the pork. SERVES 2 SERVES 2 Canola oil spray to pound pork tenderloinSea salt and freshly ground black pepper cup honey3 tablespoons Dijon or Cajun-style mustard teaspoon ground ginger teaspoon ground cinnamon teaspoon ground cloves6 to 8 small new potatoes2 carrots, sliced into coins2 cups fresh or frozen cut green beans Preheat the oven to 450F.

Spray the inside and lid of a cast-iron Dutch oven with canola oil.

Put the pork in the pot and lightly season with salt and pepper.

In a small bowl, mix the honey, mustard, ginger, cinnamon, and cloves and pour over the pork.

Slice the potatoes in half and add to the pot, then scatter the carrots and green beans over the potatoes.

Cover and bake for 45 minutes, or until 3 minutes after the aroma of a fully cooked meal escapes the oven. Serve immediately.

Hearty Polenta and Sausage [image]

Turkey sausage-especially the hot and spicy kind-is excellent in this dish. Wild mushrooms add a hearty flavor that complements the sausage, but common white mushrooms do just fine here as well. To use dried mushrooms, place in a bowl, cover with boiling water, and steep while you prepare the rest of the ingredients (ten to twenty minutes). When softened, drain well and slice.

If using frozen spinach, try to break the block into a few pieces to spread around in the pot. If it is simply too hard to break, don't worry. It will still cook fine, although you may find you need to cook the meal another five to ten minutes for the polenta to soften completely. As always with these recipes, use your nose as your guide. SERVES 2 SERVES 2 Olive oil spray cup dry polenta1 cups broth (beef, chicken, or vegetable) or water4 to 8 garlic cloves, minced1 teaspoon dried basil, or 1 tablespoon chopped fresh2 or 3 spicy sausages, fresh or frozen ( to pound)4 to 8 mushrooms, sliced yellow bell pepper, cored, seeded, and sliced into strips1 carrot, sliced into coinsSea salt and freshly ground black pepperOne 10-ounce package frozen spinach, or 2 large handfuls fresh3 tablespoons grated Parmesan cheese, optional Preheat the oven to 450F.

Spray the inside and lid of a cast-iron Dutch oven with olive oil.

Pour the polenta in the bottom of the pot and add the liquid. Stir to smooth the grains into an even layer, then sprinkle in a large pinch of the garlic and basil.

Add the sausages, followed by the mushrooms, bell pepper, and carrot.

Sprinkle another large pinch of garlic and basil and season lightly with salt and pepper.

Add the spinach and the rest of the garlic and basil.

Cover and bake for 45 minutes, or until 3 minutes after the aroma of a fully cooked meal escapes the oven. Serve immediately with grated Parmesan, if desired.

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Indian Almond Curry Lamb [image]

This is a variation of a traditional Indian curried lamb dish called roghan josh. roghan josh. Typically this dish calls for mixing heavy whipping cream into the tomato sauce, but this version retains all the taste without the extra saturated fat. If you want, add two tablespoons of heavy whipping cream or milk to the tomato sauce and cook as directed. Typically this dish calls for mixing heavy whipping cream into the tomato sauce, but this version retains all the taste without the extra saturated fat. If you want, add two tablespoons of heavy whipping cream or milk to the tomato sauce and cook as directed.

Turkey tenderloin or beef stew chunks make wonderful subst.i.tutions for the lamb in this recipe. The lentils can be omitted entirely, or you can use couscous instead (see the chart on page 8 for recommended couscous and liquid amounts). The lentils in this recipe will emerge al dente; for softer lentils, use canned and omit the half cup of water. SERVES 2 SERVES 2 Olive oil spray cup green lentils medium red onion, halved and thinly sliced teaspoon c.u.min seeds1 tablespoon grated fresh ginger3 to 5 garlic cloves, choppedSea salt and freshly ground black pepper cup slivered almonds teaspoon ground cardamom teaspoon ground coriander teaspoon cayenne teaspoon ground cloves to pound boneless leg of lamb, trimmed well and cut into 2-inch cubes green bell pepper, cored, seeded, and thinly sliced1 tablespoon chopped fresh cilantro cup canned tomato sauce Preheat the oven to 450F.

Spray the inside and lid of a cast-iron Dutch oven with olive oil.

Rinse the lentils in a mesh strainer and pour into the pot. Add cup boiling water and stir to distribute the lentils in an even layer.