One Pot Recipes for Fall Comfort

Nacho Skillet Dinner
Serves 6

12 oz   Ground turkey breast
1 can, 15-16 oz Kidney beans, drained and rinsed
2 cans, 8 oz  Tomato sauce, no salt added
1 cup   Frozen corn
1 tsp   Garlic powder
1 tsp   Chili powder
2 cups   Baked tortilla chips, crushed
1 cup   Part-skim Mozzarella cheese, shredded

Spray a large, 12 inch, non-stick skillet with vegetable oil cooking spray and place on stove top burner. Heat to medium high.Add turkey and cook until no longer pink. Add beans, tomato sauce, corn and seasonings. Bring to a boil, reduce to a simmer and cook 5 minutes. Sprinkle chips and then cheese over the top. Cover skillet and turn off burner. Allow pan to sit for 2-3 minutes or until cheese melts.

Nutrition per serving  Calories 326; Protein 24 gm; Carbohydrates 41 gm; Fat 7 gm; Saturated Fat 3 gm; Cholesterol 42 mg; Fiber 8 gm; Sodium 300 mg

Spanish Rice Bake
Serves 6

1 tsp   Olive or canola oil
1 cup   Onions, sliced
2 cups   Mushrooms, sliced
2 cups   Brown rice, instant
1-1/2 cups  Chicken broth
1 can, 15-16 oz Stewed tomatoes, diced, with juice
1 tsp   Cumin
1 tsp   Garlic powder
¼ cup   Carrots, shredded
¼ cup   Part-skim Mozzarella cheese, shredded

Preheat the oven to 400 degrees. Heat a large, Dutch Oven on the stove top burner to medium high heat. Add oil, onions and mushrooms and stir-saute for 5 minutes. Add the rice, broth, tomatoes and juice, seasonings and carrots. Cook while stirring occasionally for 6-8 minutes or until rice is nearly done. Sprinkle cheese over the rice mixture. Transfer the Dutch Oven to the oven and bake, uncovered, for 5-10 minutes or until cheese melts.

Nutrition per serving  Calories 220; Protein 7 gm; Carbohydrates 41 gm; Fat 3 gm; Saturated Fat 1 gm; Cholesterol 3 mg; Fiber 4 gm; Sodium 406 mg

One-Pot Chili Con Carne
Serves 6

1 lb   Ground beef, 93% lean
1 tsp   Olive or canola oil
1   Onion, medium, chopped
2 cans, 15-16 oz Red kidney beans
1/8 tsp   Cayenne pepper
2 Tbsp   White flour
¾ cup   Tomato paste
1 can, 14-15 oz Tomatoes, diced, with juice
2 cups   Water
½ tsp   Cumin
2 Tbsp   Chili powder
2 tsp   Garlic powder
1 tsp   Salt
¼ tsp   Black pepper

Heat a large skillet on the stove top burner to medium high. Add ground beef and cook 5-8 minutes until no longer pink. Remove beef from skillet and carefully remove grease. Wipe out skillet, heat to medium high, add onions and stir-saute for 3-5 minutes. Add cooked beef back to the skillet. Add all other ingredients to the skillet and stir well to mix. Cover skillet and reduce heat to a simmer (very slow boil) for 35-40 minutes. Stir occasionally during cooking time.

Nutrition per serving  Calories 347; Protein 31 gm; Carbohydrates 38 gm; Fat 8 gm; Saturated Fat 3 gm; Cholesterol 64 mg; Fiber 13 gm; Sodium 606 mg

Yummy Meatless Chili
Serves 12

¾ cup   Onions, chopped
½ Tbsp  Canola oil
2 cans   Red kidney beans, drained, 15 oz.
1/8 tsp  Cayenne (red) pepper
2 Tbsp  All purpose flour
¾ cup   Tomato paste 
2 cups   Water
½ tsp   Ground cumin
2 Tbsp  Chili powder
2 tsp   Garlic powder
1 tsp   Salt (optional)
¼ tsp   Black pepper
8 oz   Vegetarian protein crumbles, frozen

Sauté chopped onion in vegetable oil in a large skillet over medium high heat. Add all other ingredients, except protein crumbles. Bring chili to a boil. Cover with a lid, reduce heat and simmer 45-60 minutes. Add protein crumbles in last 10 minutes of cooking. Serve hot.

Nutrition per serving , ¾ cup Calories 145; Protein 12 gm; Carbohydrates 24 gm; Fat 1 gm; Saturated Fat <1 gm; Cholesterol 0; Fiber 9 gm; Sodium 253 mg

Hearty White Chicken Chili
Serves 8

2 cups   Chicken Breast, cooked
1 can   Great Northern Beans, canned, 15-16 oz
2 cup   Chicken Broth, lower sodium type
1 cup   Green Chili Salsa, mild
1/4 cup  Fresh Cilantro
1 medium Fresh Tomato, large
1/3 cup  Fresh Green Onion
1 medium Fresh Jalapeno Pepper (optional)
1/4 tsp   Lemon Peel
2 Tbsp  Fresh Lime Juice
1/2 cup  Sour Cream, reduced-fat type

Cut cooked chicken into small, bite-size pieces. Drain beans of liquid in can and rinse in cool water. Wash all vegetables and chop coarsely. Wash and chop cilantro; grate lemon peel. Combine all ingredients, except chicken and reduced fat sour cream, in a cooking pot. Bring to a boil. Then, cover with a lid, reduce heat and simmer about 45 - 60 minutes. Add chicken and heat to serving temperature. Serve chili topped with a heaping teaspoon of reduced fat sour cream.
Nutrition per serving , 1 cup Calories 230; Protein 22 gm; Carbohydrates 28 gm; Fat 4 gm; Saturated Fat 1.5 gm; Cholesterol 35 mg; Fiber 8 gm; Sodium 500 mg