500 (Practically) Fat-Free One-Pot Recipes

500 (Practically) Fat-Free One-Pot Recipes

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by Sarah Schlesinger
     
 

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In her previous books, Sarah Schlesinger took the fat out of breakfasts, appetizers, soups, main courses, and desserts, with delicious results. Now, in 500 (Practically) Fat-Free One-Pot Recipes, she has streamlined the cooking process and delivered nutritious, affordable, mouth-watering meals with minimal cleanup. Not only do these recipes all meet the FDASee more details below

Overview

In her previous books, Sarah Schlesinger took the fat out of breakfasts, appetizers, soups, main courses, and desserts, with delicious results. Now, in 500 (Practically) Fat-Free One-Pot Recipes, she has streamlined the cooking process and delivered nutritious, affordable, mouth-watering meals with minimal cleanup. Not only do these recipes all meet the FDA definition of "low fat," with three grams of fat or less per serving, but they are also freezable, reheatable, easy-to-prepare meals for the entire family.
        
Sarah Schlesinger may have cut back on the fat and the pots, but she's kept the flavor with innovative ingredients from around the world--gingerroot, garam masala, curry, hoisin sauce, cumin, salsas, and vinegars. Among the richly flavored dishes are Salmon Chowder, Turkey Tenderloins with Vegetables in Rosemary-Wine Sauce, African Vegetable Stew, Lemon-Dilled Eggplant and Summer Squash, Potato-Tomato-Crab Curry, Curried Chicken with Apple and Mush-rooms, and Black Bean Chili with Cornbread Crust.
        
With practically zero fat, one pot, and five hundred recipes, you can prepare a healthful, delectable meal every day of the week.

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Product Details

ISBN-13:
9780307834362
Publisher:
Random House Publishing Group
Publication date:
06/05/2013
Sold by:
Random House
Format:
NOOK Book
Pages:
480
Sales rank:
876,108
File size:
2 MB

Meet the Author

Sarah Schlesinger is the author of 500 Fat-Free Recipes, 500 More Fat-Free Recipes, 500 (Practically) Fat-Free Pasta Recipes, and five other cookbooks. She is also the chair of the Graduate Musical Theatre Writing Program at New York University's Tisch School of the Arts. She and her husband live in Greenwich Village and Lewes, Delaware.

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Spiced Chicken with Vegetables

Preparation Time: 10 minutes  
Cooking Time: 43 minutes  


Yield: 4 servings

1/2 cup low-sodium nonfat chicken broth
4 skinless boneless chicken breast tenderloins, about 4 ounces each
2 medium green bell peppers, cored and chopped
4 scallions, sliced
11/2 cups apricot nectar
2 tablespoons Dijon mustard
1/4 cup water
13/4 cups uncooked white rice
11/2 cups chopped green beans (1/2-inch lengths)
1/2 cup chopped dried apricots
        
1.        Heat 1/4 cup broth in a large saucepan. Add chicken and cook, turning several times, until no longer pink, about 8 minutes. Remove chicken and set aside.
        
2.        Heat remaining broth in the saucepan. Add bell peppers and scallions, and sauté until peppers begin to soften, about 4 minutes.
        
3.        Combine apricot nectar, mustard, and water, and add to the saucepan. Stir in rice, green beans, and dried apricots. Return chicken to the pan. Bring to a boil, reduce heat, cover, and simmer until chicken is cooked through and rice is tender, about 25 minutes.
        
4.        Transfer to individual plates and serve.

Calories Per Serving: 562
Fat: 2 g
Cholesterol: 70 mg
Protein: 35 g
Carbohydrates: 100 g
Dietary Fiber: 3 g
Sodium: 252 mg

Three-Bean Chili

Preparation Time: 20 minutes  
Cooking Time: 28 minutes


Yield: 8 servings

1/4 cup low-sodium vegetable broth
1 medium red bell pepper, cored and chopped
1 medium green bell pepper, cored and chopped
2 tablespoons minced jalapeño pepper
1 medium onion, chopped
3 cloves garlic, minced
1 tablespoon ground cumin
1 tablespoon chili powder
2 teaspoons paprika
1/2 cup orange juice
31/2 cups low-sodium canned tomatoes, chopped, juice reserved
2 cups low-sodium canned kidney beans, rinsed and drained
2 cups low-sodium canned Great Northern beans, rinsed and drained
2 cups low-sodium canned black beans, rinsed and drained
1/4 cup chopped fresh parsley
        
1.        Heat broth in a large saucepan. Add bell peppers, jalapeño pepper, onion, and garlic, and sauté until peppers begin to soften, about 6 minutes.
        
2.        Stir in cumin, chili powder, paprika, and orange juice. Add tomatoes with juice, kidney beans, Great Northern beans, and black beans. Bring to a boil, reduce heat, and simmer for 20 minutes.
        
3.        Serve in individual bowls garnished with parsley.

Calories Per Serving: 226
Fat: 2 g
Cholesterol: 0 mg
Protein: 13 g
Carbohydrates: 43 g
Dietary Fiber: 11 g
Sodium: 70 mg

One Potato, Two Potato Chicken Stew

Preparation Time: 15 minutes  
Cooking Time: 35 minutes


Yield: 7 servings

21/4 cups low-sodium nonfat chicken broth
2 skinless boneless chicken breast tenderloins, about 4 ounces each, chopped
2 medium onions, sliced
4 scallions, sliced
2 cloves garlic, minced
1 jalapeño pepper, seeded and minced
4 medium stalks celery, sliced
2 medium tomatoes, chopped
1 cup diced potato
1 cup diced sweet potato
1/2 teaspoon dried oregano
2 bay leaves
1/2 teaspoon ground black pepper
1/4 cup chopped fresh parsley
        

1.        Heat 1/4 cup broth in a large saucepan. Add chicken and sauté until no longer pink, about 8 minutes.
        
2.        Add onions, scallions, garlic, jalapeño pepper, and celery, and sauté until onion begins to soften, about 4 more minutes.
        
3.        Stir in remaining broth, tomatoes, potato, sweet potato, oregano, bay leaves, and black pepper. Bring to a boil, reduce heat, cover, and simmer until chicken is cooked through and vegetables are just tender, about 18 minutes.
        
4.        Remove bay leaves and serve topped with parsley.

Calories Per Serving: 145
Fat: 1 g
Cholesterol: 30 mg
Protein: 12 g
Carbohydrates: 23 g
Dietary Fiber: 3 g
Sodium: 159 mg

Butternut Squash-Spinach-Chicken Soup

Preparation Time: 20 minutes
Cooking Time: 37 minutes


Yield: 6 servings

61/4 cups low-sodium vegetable broth
4 skinless boneless chicken breast tenderloins, about 4 ounces each, chopped
2 medium onions, chopped
1/8 teaspoon ground nutmeg
1/4 teaspoon ground cumin
1 jalapeño pepper, seeded and minced
11/2 cups diced butternut squash
4 cups chopped fresh spinach
1 cup cooked or low-sodium canned chickpeas, rinsed and drained
        
1.        Heat 1/4 cup broth in a large pot. Add chicken, onions, nutmeg, and cumin, and sauté until onions begin to soften, about 4 minutes. Stir in jalapeño pepper.
        
2.        Add remaining broth and squash. Bring to a boil, reduce heat, and simmer until chicken is cooked through, about 20 minutes.
        
3.        Stir in the spinach and chickpeas, and simmer for 5 more minutes.

Calories Per Serving: 195
Fat: 1 g
Cholesterol: 47 mg
Protein: 23 g
Carbohydrates: 25 g
Dietary Fiber: 5 g
Sodium: 47 mg

Pasta Salad with Broccoli, Bell Pepper, and Zucchini

Preparation Time: 20 minutes plus 1 hour chilling time

Yield: 4 servings

1/4 cup diced nonfat cheddar
2 medium tomatoes, diced
1/4 cup sliced green olives
1 medium red bell pepper, cored and chopped
1 cup chopped broccoli
1 cup diced zucchini
3 cups cooked penne
3/4 cup orange juice
2 cloves garlic, minced
1/2 teaspoon ground black pepper
1/2 cup chopped fresh parsley        

1.        Toss together cheddar, tomatoes, olives, bell pepper, broccoli, zucchini, and pasta in a large salad bowl.
        
2.        In a separate bowl, combine orange juice, garlic, black pepper, and parsley, and toss well with salad. Chill for 1 hour before serving.

Calories Per Serving: 216
Fat: 2 g
Cholesterol: 3 mg
Protein: 12 g
Carbohydrates: 39 g
Dietary Fiber: 4 g
Sodium: 340 mg

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