Healthy One-Pot Dinners

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There is nothing better than coming home to an easy dinner meal, whose contents touch on all of the food groups! We all have our favorite casseroles but here are some recipes that may help you add variety to your family mealtime!

Garden Vegetable Lasagna

Ingredients

  • 1½ teaspoons olive oil
  • 3½ cups (1 pound) chopped zucchini
  • 1 cup chopped onion
  • ⅔ cup chopped carrot
  • 1½ cups fresh corn kernels or frozen whole-kernel corn, thawed
  • 1 cup chopped fresh basil
  • ½ teaspoon kosher salt, divided
  • ¼ teaspoon freshly ground black pepper, divided
  • ¼ cup all-purpose flour
  • 3 cups 1% low-fat milk
  • 1 cup 1% low-fat cottage cheese
  • ½ cup (2 ounces) grated Parmesan cheese
  • ⅛ teaspoon ground nutmeg
  • Cooking spray
  • 9 (about 5 ounces) no-boil lasagna noodles (such as Barilla)
  • 1 cup (4 ounces) preshredded part-skim mozzarella cheese

Directions

  1. Preheat oven to 400° F. Heat oil in a large nonstick skillet over medium-high heat. Add zucchini, onion, and carrot; sauté 8 minutes or until lightly browned. Remove from heat; stir in corn, basil, ¼ teaspoon salt, and ⅛ teaspoon pepper.
  2. Lightly spoon flour into a dry measuring cup; level with a knife. Place flour in a large saucepan; gradually add milk, stirring with a whisk. Cook and stir over medium heat until mixture comes to a boil; reduce heat and simmer 2 minutes, stirring constantly. Remove from heat; stir in cottage cheese, Parmesan, nutmeg, ¼ teaspoon salt, and ⅛ teaspoon pepper.
  3. Spread ½ cup white sauce in bottom of an 11- x 7-inch baking dish coated with cooking spray. Arrange 3 noodles over sauce; top with half the vegetable mixture (about 2 cups) and one-third of the remaining white sauce (about 1 cup). Top with 3 noodles, remaining vegetable mixture, half the remaining sauce, and 3 more noodles. Spread the remaining white sauce over noodles. Cover with foil and bake at 400° for 25 minutes. Uncover, sprinkle with mozzarella, and bake an additional 25 minutes or until golden brown. Let stand 15 minutes.

Serves 6. Each serving includes Calories 346, Fat 9g, Protein 23g, Carbohydrates 44g, Fiber 4g, Sodium 556mg

Peanut Noodles with Shredded Chicken and Vegetables

Ingredients

  • 1 pound boneless, skinless chicken breasts
  • ½ cup chunky natural peanut butter
  • 2 tablespoons reduced-sodium soy sauce
  • 2 teaspoons minced garlic
  • 1½ teaspoons chile-garlic sauce, or to taste (see Ingredient note)
  • 1 teaspoon minced fresh ginger
  • 8 ounces whole-wheat spaghetti
  • 1 12-ounce bag fresh vegetable medley, such as carrots, broccoli, snow peas

Directions

  1. Put a large pot of water on to boil for cooking pasta. Meanwhile, place chicken in a skillet or saucepan and add enough water to cover; bring to a boil. Cover, reduce heat to low and simmer gently until cooked through and no longer pink in the middle, 10 to 12 minutes. Transfer the chicken to a cutting board. When cool enough to handle, shred into bite-size strips.
  2. Whisk peanut butter, soy sauce, garlic, chile-garlic sauce and ginger in a large bowl.
  3. Cook pasta in the boiling water until not quite tender, about 1 minute less than specified in the package directions. Add vegetables and cook until the pasta and vegetables are just tender, 1 minute more. Drain, reserving 1 cup of the cooking liquid. Rinse the pasta and vegetables with cool water to refresh. Stir the reserved cooking liquid into the peanut sauce; add the pasta, vegetables and chicken; toss well to coat. Serve warm or chilled.

Serves 6. Per serving: 363 calories 12 g fat (2 g sat, 0 g mono); 44 mg cholesterol; 36 g carbohydrates; 0 g added sugars; 29 g protein; 7 g fiber; 348 mg sodium; 287 mg potassium.

Beef Chow Homemade Take Out

Ingredients

  • 8 ounces wide rice noodles, preferably brown-rice noodles (often labeled Pad Thai Noodles)
  • ½ cup Shao Hsing or dry sherry (see Notes)
  • 4 teaspoons black bean-garlic sauce (see Notes)
  • 1 tablespoon reduced-sodium soy sauce
  • 2 teaspoons light brown sugar
  • 2 teaspoons cornstarch
  • 4 teaspoons canola or peanut oil, divided
  • 1 teaspoon minced ginger
  • 1 small onion, thinly sliced
  • 1 12-ounce bag fresh Asian stir-fry vegetables (about 5½ cups)
  • ½ cup water, divided
  • 8 ounces sirloin steak, cut into thin slices

Directions

  1. Fill a large nonstick skillet with water and bring to a boil. Add noodles and cook, stirring frequently, until just tender, 4 to 6 minutes or according to package directions. Drain, rinse with cold water and transfer to a large bowl. Wipe the pan dry.
  2. Combine Shao Hsing, black bean-garlic sauce, soy sauce, brown sugar and cornstarch in a small bowl; set aside.
  3. Heat 2 teaspoons oil in the skillet over medium-high heat. Reduce heat to medium. Add ginger and cook, stirring, for 30 seconds. Add onion and cook, stirring, until softened, 1 to 3 minutes. Add vegetables and ¼ cup water; cover and cook, stirring occasionally, until the vegetables are tender-crisp, 2 to 4 minutes. Transfer the vegetables to the bowl with the noodles. Wipe the pan dry.
  4. Heat the remaining 2 teaspoons oil in the skillet over medium-high heat. Add steak and cook, stirring, until browned, 1 to 3 minutes. Stir the reserved sauce and add to the pan; cook, stirring, until the sauce has thickened slightly, 1 to 2 minutes.
  5. Return the noodles and vegetables to the pan along with the remaining ¼ cup water; cook, tossing to coat with the sauce, until heated through, about 2 minutes more.

Serves 4. Each serving contains 381 calories; 8 g fat (1 g sat, 4 g mono); 21 mg cholesterol; 57 g carbohydrates; 1 g added sugars; 15 g protein; 3 g fiber; 723 mg sodium; 223 mg potassium.