500 (Practically) Fat-Free One-Pot Recipes

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, ...
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500 (Practically) Fat-Free One-Pot Recipes

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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: 9780812992588
  • Publisher: Random House Publishing Group
  • Publication date: 12/29/1998
  • Pages: 480
  • Sales rank: 759,098
  • Product dimensions: 6.00 (w) x 9.00 (h) x 1.00 (d)

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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Read an Excerpt

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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Table of Contents

Introduction xv
About 500 (Practically) Fat-Free One-Pot Recipes xv
Pots and Pans xvi
Appliances xvii
Kitchen Tools xvii
Food Preparation xviii
Cooking Techniques xix
Safety Tips xix
Cleanup xx
Storage and Freezing xx
Finishing Touches xxi
The One-Pot Pantry xxii
Using the Nutritional Analyses xxxviii
Poultry Main Dishes 3
Seafood Main Dishes 69
Bean Main Dishes 103
Vegetable Main Dishes 135
Stews 183
Seafood Soups 227
Chicken Soups 261
Bean Soups 267
VegetableSoups 283
Cold Soups 333
Salads 343
Index 369
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Recipe

Spicy Eggplant with Chicken

Preparation Time: 15 minutes * Cooking Time: 36 minutes *
Yield: 4 servings

1 1/2 cups low-sodium nonfat chicken broth 2 skinless boneless chicken breast tenderloins, about 4 ounces each, chopped 1 medium onion, sliced 4 cups diced eggplant (2-inch cubes) 2 cups nonfat plain yogurt 1 tablespoon low-sodium tomato paste 1/2 teaspoon ground ginger 1/2 teaspoon ground cloves 1/2 teaspoon ground cumin 1/4 teaspoon ground black pepper 2 cups cooked rice
1. Heat 1/4 cup broth in a large saucepan. Add chicken and saute until no longer pink, about 8 minutes. Remove and set aside.
2. Heat another 1/4 cup broth in the saucepan. Add onion and saute until it begins to soften, about 4 minutes.
3. Add remaining broth, eggplant, yogurt, tomato paste, ginger, cloves, cumin, and black pepper. Return chicken to the saucepan and simmer until chicken is cooked through and eggplant is tender, about 20 minutes.

4. Serve over rice.

Calories Per Serving: 295 Fat: 1 g Cholesterol: 38 mg Protein: 26 g Carbohydrates: 45 g Dietary Fiber: 1 g Sodium: 174 mg
Paprika Chicken

Preparation Time: 20 minutes * Cooking Time: 45 minutes *
Yield: 6 servings

1 cup low-sodium nonfat chicken broth 6 skinless boneless chicken breast tenderloins, about 4 ounces each, chopped 1 medium onion, chopped 1 clove garlic, minced 1/2 cup water 2 tablespoons paprika 1/4 teaspoon ground black pepper 1 medium tomato, chopped 1 medium green bell pepper, cored and cut into thin strips 1/2 cup nonfat plain yogurt
1. Heat 1/4 cup broth in a large saucepan. Add chicken and saute until no longer pink, about 8 minutes. Remove chicken and set aside.
2. Heat another 1/4 cup broth in the saucepan. Add onion and garlic, and saute until onion begins to soften, about 3 minutes.
3. Return chicken to the saucepan. Add remaining broth, water, paprika, black pepper, tomato, and bell pepper. Bring mixture to a boil, reduce heat, cover, and simmer until chicken is cooked through, about 25 minutes.

4. Stir in yogurt, simmer to heat through, and serve.

Calories Per Serving: 171 Fat: 1 g Cholesterol: 70 mg Protein: 31 g Carbohydrates: 9 g Dietary Fiber: 1 g Sodium: 91 mg
Chicken Cacciatore

Preparation Time: 20 minutes * Cooking Time: 37 minutes *
Yield: 4 servings

3/4 cup low-sodium nonfat chicken 1 cup low-sodium canned tomatoes, broth drained and chopped 4 skinless boneless chicken breast 1 medium green bell pepper, cored tenderloins, about 4 ounces each and cut into thin strips 1 medium onion, chopped 1/2 teaspoon dried oregano 3 cups sliced mushrooms 1/2 teaspoon dried basil 2 cloves garlic, minced 1/2 teaspoon dried thyme 1 tablespoon all-purpose flour 1/4 teaspoon ground black pepper 1/4 cup dry white wine 2 cups cooked rice 2 tablespoons grated nonfat Parmesan
1. Heat 1/4 cup broth in a large saucepan. Add chicken and saute until no longer pink, about 8 minutes. Remove chicken and set aside.
2. Heat another 1/4 cup broth in the saucepan. Add onion, mushrooms, and garlic. Saute until onion begins to soften, about 3 minutes.
3. Add flour and stir until smooth. Stir in remaining broth and wine, and continue to cook and stir for 2 minutes. Add tomatoes, bell pepper, oregano, basil, thyme, black pepper, and chicken. Cover and simmer until chicken is cooked through, about 20 minutes.
4. Divide rice among individual plates, top with chicken, sprinkle with Parmesan, and serve.
Calories Per Serving: 338 Carbohydrates: 44 g Fat: 2 g Dietary Fiber: 2 g Cholesterol: 73 mg Sodium: 91 mg Protein: 35 g
Chicken Cameroon

Preparation Time: 25 minutes plus 3 hours marinating time *
Cooking Time: 58 minutes * Yield: 8 servings

1 1/2 cups dry white wine 1 teaspoon dried basil 1/2 teaspoon ground black pepper 1/2 teaspoon dried thyme 4 skinless boneless chicken breast 1/4 teaspoon cayenne pepper tenderloins, about 4 ounces each, 1 cup diced potato chopped 1 1/2 cups scraped and sliced carrots 1/4 cup low-sodium nonfat chicken 3 medium bananas, sliced broth 1 cup pitted prunes 4 medium tomatoes, chopped 1/2 cup sliced green olives 3 cloves garlic, minced 3/4 teaspoon sugar 2 medium onions, chopped

1. Mix wine and black pepper in a glass bowl. Add chicken, coat with the
marinade, cover, and allow to stand in the refrigerator for 3 hours.

2. Heat broth in a large saucepan. Add chicken and saute for 8 minutes, until chicken is no longer pink. Add reserved marinade, tomatoes, garlic, onions, basil, thyme, cayenne pepper, potato, and carrots. Bring to a boil, reduce heat, cover, and simmer for 30 minutes.
3. Stir in bananas, prunes, olives, and sugar, and simmer for 15 more minutes before serving.
Calories Per Serving: 265 Carbohydrates: 39 g Fat: 2 g Dietary Fiber: 6 g Cholesterol: 35 mg Sodium: 270 mg Protein: 16 g

Chicken with Seafood and Green Peas

Preparation Time: 25 minutes * Cooking Time: 44 minutes *
Yield: 6 servings

4 1/4 cups low-sodium nonfat chicken 1/2 teaspoon ground black pepper broth 1/4 cup chopped pimiento 2 cloves garlic, minced 1/2 teaspoon dried oregano 2/3 cup uncooked white rice 1/4 teaspoon dried saffron threads, 4 skinless boneless chicken breast crushed tenderloins, about 4 ounces each, 1 cup fresh or frozen green peas chopped 2/3 pound fresh medium shrimp, peeled 2 medium carrots, scraped and and deveined sliced 1 1/2 cups canned clams, drained 2 medium onions, quartered 2 medium stalks celery, with leaves, chopped
1. Heat 1/4 cup broth in a large saucepan. Add garlic and rice, and saute until rice begins to brown, about 6 minutes.
2. Add remaining broth, chicken, carrots, onions, celery, black pepper, pimiento, oregano, and saffron. Bring to a boil, reduce heat, cover, and simmer for 15 minutes.
3. Add peas, shrimp, and clams. Return to a boil, reduce heat, cover, and simmer slowly for 15 minutes before serving.
Calories Per Serving: 223 Carbohydrates: 10 g Fat: 2 g Dietary Fiber: 2 g Cholesterol: 156 mg Sodium: 305 mg Protein: 41 g
Chicken Fajitas
Preparation Time: 15 minutes plus 2 hours marinating time * Cooking Time: 17 minutes * Yield: 6 servings
6 tablespoons low-sodium nonfat 1 medium yellow bell pepper, cored chicken broth and cut into thin strips 1/4 cup lime juice 1 medium green bell pepper, cored 1/2 teaspoon ground cumin and cut into thin strips 1/8 teaspoon cayenne pepper 1 medium onion, thinly sliced 4 skinless boneless chicken breast 2 cloves garlic, minced tenderloins, about 4 ounces each, 1/4 teaspoon ground black pepper cut into thin strips 6 8-inch corn tortillas, warmed 1 medium red bell pepper, cored and cut into thin strips
1. Combine 2 tablespoons broth, lime juice, cumin, and cayenne pepper in a glass bowl. Add chicken, coat with the marinade, cover, and allow to stand in the refrigerator for 2 hours.
2. Heat 2 tablespoons broth in a wok. Add chicken and stirfry until no longer pink, about 8 minutes. Remove and set aside.
3. Heat remaining broth in the wok. Add bell peppers, onion, and garlic, and stirfry until vegetables begin to soften, about 4 minutes. Return chicken to the wok, sprinkle with black pepper, and stir until all ingredients are heated through, about 1 more minute.

4. Serve with corn tortillas for wrapping.

Calories Per Serving: 154 Carbohydrates: 16 g Fat: 1 g Dietary Fiber: 1 g Cholesterol: 47 mg Sodium: 89 mg Protein: 20 g
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