Easy and Healthy One-Pot Dinners
Aren’t one-pot meals just the BEST? They have to be the easiest weeknight dinner solution, ever. No more planning a main dish, sides and veggies, or running the oven, the microwave, and the stove all at the same time; these one-dish dinners have it all. A single dish, pan or pot is all you need for most of this collection of one-pot meals that are far from bland. Plus, these easy one-pot meals shave tons of time off clean up, leaving you with more time back in your weeknight.
Pork Chops with Balsamic Roasted Vegetables
4 (4-ounce) boneless center-cut loin pork chops
1/2 teaspoon kosher salt, divided
3/4 teaspoon freshly ground black pepper, divided
1/4 cup extra-virgin olive oil, divided
12 ounces small red potatoes, halved
3 tablespoons balsamic vinegar
1 teaspoon tomato paste
1 tablespoon chopped fresh thyme
1 medium red onion, peeled and cut into 8 wedges
1 (8-ounce) package cremini mushrooms, halved
2 tablespoons chopped fresh flat-leaf parsley
1 ounce Gorgonzola cheese, crumbled (about 1/4 cup)
Preheat oven to 425°. Heat a large heavy roasting pan over high heat. Sprinkle pork evenly with 1/4 teaspoon salt and 1/4 teaspoon pepper. Add 2 tablespoons oil to pan; swirl to coat. Add pork to pan; cook 3 minutes on each side or until browned. Place pork on a plate (pork will not be cooked through). Reduce heat to medium-high. Add potatoes to pan, cut sides down; cook 2 minutes. Remove pan from heat.
Combine remaining 1/2 teaspoon pepper, remaining 2 tablespoons oil, vinegar, and tomato paste in a small bowl, stirring with a whisk. Combine 2 tablespoons balsamic mixture, thyme, onion, and mushrooms in a bowl, tossing to coat. Add mushroom mixture to pan. Bake at 425° for 25 minutes, stirring after 10 minutes. Arrange pork chops over vegetables; bake 10 minutes or until a thermometer registers 145°. Remove pork from pan. Sprinkle vegetable mixture with remaining 1/4 teaspoon salt. Place 1 cup vegetable mixture on each of 4 plates. Top each serving with 1 pork chop, 2 teaspoons remaining balsamic vinegar mixture, 1 1/2 teaspoons parsley, and 1 tablespoon Gorgonzola cheese.
Serves 4, each serving contains: Calories 385, Fat 21.7 g, Protein 27 g, Carbohydrate 21 g,
Fiber 3 g, Cholesterol 73 mg, Sodium 415 mg, Calcium 83 mg.
Chicken, Rice and Parmesan Skillet
2 teaspoons olive oil
5 skinless, boneless chicken thighs cut into bite-sized pieces (about 1 1/4 pounds)
1 cup chopped red bell pepper
3/4 cup uncooked quick-cooking basmati rice (such as Uncle Ben’s)
1 1/2 cups water
1/2 teaspoon freshly ground black pepper
1/4 teaspoon salt
3 cups broccoli florets
2 ounces Parmesan cheese, shaved (about 1/2 cup)
Heat a large skillet over medium-high heat. Add oil to pan; swirl to coat. Add chicken; cook 5 minutes or until browned, stirring occasionally. Add bell pepper and rice; cook 2 minutes, stirring occasionally. Add 1 1/2 cups water, black pepper, and salt to pan; bring to a boil. Cover, reduce heat, and simmer 5 minutes. Add broccoli; cook 5 minutes or until broccoli is crisp-tender and rice is done. Sprinkle with Parmesan.
Serves 4, each serving contains: Calories 412, Fat 12.4 g, Protein 37 g, Carbohydrate 40 g,
Fiber 3 g, Cholesterol 147 mg, Sodium 506 mg, Calcium 199 mg.
Chili Lime Sweet Potato and Chicken Pot
2 large chicken breasts, cut into 1-inch cubes
Olive oil (2 or so tablespoons)
Salt and pepper
1 large sweet potato, cut into 1-cm (1/2 inch) cubes (approx. 4 cups)
2 bell peppers, cut into small pieces
½ red onion, cut into small pieces
2 tablespoons chili powder
2 teaspoons ground cumin
¼ teaspoon salt
1 cup chicken stock
1 tablespoon lime zest
1 can black beans, drained (540mL/18 oz.)
Cilantro leaves (garnish)
Lime wedges/wheels (garnish)
Greek yogurt (to serve)
In a large skillet or pan, heat 1 tablespoon of olive oil over medium heat. Add the chicken, and brown (approximately 6 minutes). Don’t worry about cooking it right through.
Remove the chicken from the pan and place on a plate.
Add another tablespoon of olive oil to the pan. Add the sweet potato, and cook for 10-12 minutes, until browned. I found it browned better when I didn’t stir it too frequently, only every 2-3 minutes.
Add the bell peppers, red onion, chili powder, cumin, salt and chicken stock. Return the chicken to the pan. Stir so that everything is well combined.
Cover and cook for another 10 or so minutes, stirring once or twice. Chicken and sweet potato should be cooked through.
Add the black beans and lime zest, and cook until heated through. Taste for salt, and add more if needed. Serve immediately with lime wedges and a dollop of Greek yogurt.
Serves 6, each serving contains: Calories 377, Fat 9 g, Protein 33 g, Carbohydrate 42 g,
Fiber 11 g, Cholesterol 63 mg, Sodium 434 mg.
•Quinoa Corn Chowder
•1 cup quinoa
•¼ cup butter
•1 medium onion, diced
•¼ cup flour
•1 red pepper, diced
•1 tsp. minced garlic
•3 cups chicken broth
•3 cups milk
•4 cups frozen corn (or fresh)
•1 can white kidney beans, drained and rinsed
•1 tsp. dried parsley
•½ tsp. dried thyme
•1½ tsp. salt
•Optional: shredded cheese to garnish
1.In a large pot, toast quinoa over medium heat for 3-5 minutes. Remove from the pan.
2.In the same pot, melt butter. Add onion and pepper and sauté over medium-high heat for 3-5 minutes, until soft and starting to brown. Add garlic and cook 1 minute.
3.Stir in flour until combined (you don’t want to see any white left — add gradually and if there’s a little left over that’s okay). Whisk in broth and then milk one cup at a time, whisking and waiting until the soup has thickened slightly before adding the next cup.
4.Add corn, beans, quinoa, parsley, thyme, and salt. Bring to a boil, stirring frequently. Reduce heat to medium (or medium-low) and simmer uncovered for 15-20 minutes until quinoa is cooked, stirring often.
Serves 8, each serving contains: Calories 3713, Fat 9 g, Protein 12 g, Carbohydrate 48 g,
Fiber 6 g.
Easy One Pot Shrimp and Orzo
1 tablespoon coconut oil
1 cup chopped kale
1 tablespoon minced garlic
2 cups chicken broth
1 ounce can diced fire roasted tomatoes 14-
1/3 cup olive oil
1/3 cup balsamic vinegar
1 teaspoon sea salt
1 teaspoon cracked black pepper
1/4 teaspoon dried basil
1/4 teaspoon dried oregano
1 cup uncooked organic orzo pasta
12 ounces de-veined medium sized shrimp
Parmesan cheese for topping
Fresh basil optional for garnish
Heat the coconut oil over a low heat until melted. Add the kale and garlic and salute until the kale gets soft. Add the broth, tomatoes, olive oil, balsamic, salt, pepper, basil, oregano, orzo and shrimp.
Bring the mixture to a boil and then turn the heat down. Simmer for 20 minutes stirring often and the mixture has thickened and the orzo is soft. Garnish with the Parmesan and basil. Serve in bowls at once.
Roasted Tomato Mac and Cheese
(This dish is gluten free if you use the brown rice elbow pasta brown rice flour options)
5 plum tomatoes cut into 1/2-inch-thick slices (about 16 slices)
2 tablespoons brown rice flour or all-purpose flour
2 tablespoons butter, softened
4 cups unsalted chicken stock
3 cups 1% low-fat milk, divided
3/4 teaspoon salt
3/4 teaspoon Dijon mustard
18 ounces brown rice elbows or whole-grain pasta shells
4 1/2 ounces (1/2 package) frozen artichoke hearts, thawed and halved
6 ounces reduced-fat sharp cheddar cheese, shredded (about 1 1/2 cups)
3 ounces fontina cheese, shredded (about 3/4 cup) (you may substitute provolone cheese)
2.5 ounces Parmesan cheese, grated and divided (about 10 tablespoons)
1/2 teaspoon freshly ground black pepper
Remove top oven rack, and cover with foil; lightly coat with cooking spray. Preheat broiler to high. Arrange tomato slices on prepared rack; lightly coat with cooking spray. Broil 8 to 10 minutes or until tomatoes are lightly browned. Transfer tomatoes to a plate; set aside.
Combine flour and butter in a bowl until a paste forms. Place a large high-sided sauté pan over medium-high heat. Add stock, 2 cups milk, salt, and mustard, stirring with a whisk. Add pasta to pan; bring to a boil. Cook 12 minutes or until pasta is done, stirring frequently. Stir in remaining 1 cup milk and artichokes; cook 2 minutes. Add butter-flour paste, in pieces, stirring constantly to blend and thicken. Remove from heat; stir in cheddar, fontina, 6 tablespoons Parmesan, and pepper.
Arrange broiled tomato slices on top of pasta. Sprinkle with remaining 4 tablespoons Parmesan. Broil 2 minutes or until cheese begins to brown.
Serves 12, each serving contains: Calories 299, Fat 11.3 g, Protein 15 g, Carbohydrate 37 g,
Fiber 4 g, Cholesterol 29 mg, Sodium 489 mg, Calcium 330 mg, Sugars 5 g.