Healthy One-Pot Meals

Oct 29, 2017 | Health, Recipes

One pot meals are not only convenient but they can be healthy as well. These meals will taste like you’ve slaved in the kitchen all day, just without all the fuss.

MEDITERRANEAN ONE-DISH MEAL

INGREDIENTS

  • 3/4 pound Italian turkey sausage links, cut into 1-inch pieces
  • 1 medium onion, chopped
  • 2 garlic cloves, minced
  • 1 can (14-1/2 ounces) no-salt-added diced tomatoes, undrained
  • 1/4 cup Greek olives
  • 1 teaspoon dried oregano
  • 1/2 cup quinoa, rinsed
  • 3 cups fresh baby spinach
  • 1/2 cup crumbled feta cheese

DIRECTIONS

In a large nonstick saucepan coated with cooking spray, cook sausage and onion over medium heat until sausage is browned and onion is tender. Add garlic; cook 1 minute longer. Stir in the tomatoes, olives and oregano; bring to a boil.

Stir in quinoa. Top with spinach. Reduce heat; cover and simmer for 12-15 minutes or until liquid is absorbed. Remove from the heat; fluff with a fork. Sprinkle with cheese. Yield: 4 servings.

HEALTHY HOPPIN’ JOHN

INGREDIENTS

  • 1 large onion, chopped
  • 1 cup fresh baby carrots, halved lengthwise
  • 2 celery ribs with leaves, chopped
  • 1 tablespoon olive oil
  • 1 package (12 ounces) fully cooked spicy chicken sausage links, cut into 1/2-inch slices
  • 2 garlic cloves, minced
  • 2 cans (15-1/2 ounces each) black-eyed peas, rinsed and drained
  • 2 cups chicken stock
  • 1 bay leaf
  • 1/2 teaspoon dried thyme
  • 1/4 teaspoon pepper
  • 1/8 teaspoon cayenne pepper
  • 1 tablespoon cider vinegar
  • 3 cups cooked brown rice
  • 2 green onions, chopped
  • 1 green onion, thinly sliced

DIRECTIONS

In a large nonstick skillet, saute the onion, carrots and celery in oil for 3 minutes. Add sausage; cook 3 minutes longer. Add garlic; cook 2 minutes longer.

Stir in the peas, stock, bay leaf, thyme, pepper and cayenne. Bring to a boil. Reduce heat; cover and simmer for 15 minutes. Stir in vinegar. Simmer, uncovered, 5-10 minutes longer or until carrots are tender.

Discard bay leaf. Combine rice and chopped green onions; divide among six bowls. Top with sausage mixture. Sprinkle with sliced green onion. Yield: 6 servings.

GARLIC-GINGER TURKEY TENDERLOIN

INGREDIENTS

  • 3 tablespoons brown sugar, divided
  • 2 tablespoons plus 2 teaspoons reduced-sodium soy sauce, divided
  • 2 tablespoons minced fresh gingerroot
  • 6 garlic cloves, minced
  • 1/2 teaspoon pepper
  • 1 package (20 ounces) turkey breast tenderloins
  • 1 tablespoon cornstarch
  • 1 cup reduced-sodium chicken broth

DIRECTIONS

Preheat oven to 375°. In a small saucepan, mix 2 tablespoons brown sugar, 2 tablespoon soy sauce, ginger, garlic and pepper.

Place turkey in a 13×9-in. baking dish coated with cooking spray; drizzle with half of the soy sauce mixture. Bake, uncovered, 25-30 minutes or until a thermometer reads 165°.

Meanwhile, add cornstarch and the remaining brown sugar and soy sauce to the remaining mixture in saucepan; stir until smooth. Stir in broth. Bring to a boil; cook and stir 1-2 minutes or until thickened. Cut turkey into slices; serve with sauce. Yield: 4 servings.

ROASTED CHICKEN THIGHS WITH PEPPERS AND POTATOES

INGREDIENTS

  • 2 pounds red potatoes (about 6 medium)
  • 2 large sweet red peppers
  • 2 large green peppers
  • 2 medium onions
  • 2 tablespoons olive oil, divided
  • 4 teaspoons minced fresh thyme or 1-1/2 teaspoons dried thyme, divided
  • 3 teaspoons minced fresh rosemary or 1 teaspoon dried rosemary, crushed, divided
  • 8 boneless skinless chicken thighs (about 2 pounds)
  • 1/2 teaspoon salt
  • 1/4 teaspoon pepper

DIRECTIONS

Preheat oven to 450°. Cut potatoes, peppers and onions into 1-in. pieces. Place vegetables in a roasting pan. Drizzle with 1 tablespoon oil; sprinkle with 2 teaspoons each thyme and rosemary and toss to coat. Place chicken over vegetables. Brush chicken with remaining oil; sprinkle with remaining thyme and rosemary. Sprinkle vegetables and chicken with salt and pepper.

Roast 35-40 minutes or until a thermometer inserted in chicken reads 170° and vegetables are tender. Yield: 8 servings.

Recipes courtesy of tasteofhome.com

Treat yourself and your family to these deliciously healthy one pot meals and explore more easy one pot meals that satisfy without all of the hassle.

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