Can we all agree washing the dishes is the worst part of home-cooked meals? Let us help you skip all those dishes with one of these three tasty one-pot recipes.
Sweet Potato and Black Bean Chili
Not ready to give up the warmth of a good chili? This quick one-pot recipe for vegetarian chili offers a great smoky heat from the ground chipotle, but if you prefer a mild chili, feel free to leave it out!
Ingredients:
1 tablespoon plus 2 teaspoons extra-virgin olive oil
1 medium-large sweet potato, peeled and diced
1 large onion, diced
4 cloves garlic, minced
2 tablespoons chili powder
4 teaspoons ground cumin
1/2 teaspoon ground chipotle chile
1/4 teaspoon salt
2 1/2 cups water
2 15-ounce cans black beans, rinsed
1 14-ounce can diced tomatoes
4 teaspoons lime juice
1/2 cup chopped fresh cilantro
Directions:
- Heat oil in a Dutch oven over medium-high heat. Add sweet potato and onion and cook, stirring often, until the onion is beginning to soften, about 4 minutes. Add garlic, chili powder, cumin, chipotle and salt and cook, stirring constantly, for 30 seconds. Add water and bring to a simmer. Cover, reduce heat to maintain a gentle simmer and cook until the sweet potato is tender, 10 to 12 minutes.
- Add beans, tomatoes and lime juice; increase heat to high and then return to a simmer, stirring often. Reduce heat and simmer until slightly reduced, about 5 minutes. Remove from heat and stir in cilantro.
Nutrition Facts Per Serving:
Serves: 4. Serving size: About 2 cups each. Calories: 307. Fat: 8 grams. Saturated fat: 1 gram. Monounsaturated fat: 5 grams. Protein: 12 grams. Carbohydrates: 51 grams. Fiber: 14 grams. Cholesterol: 0 milligrams. Sodium: 494 milligrams.
Source: Eating Well
Orange-Tomato Couscous with Chicken
With inspiration from Morocco, this tasty one-pot recipe for couscous and chicken will offer a welcome change in flavors. Serve with steamed green beans or a spinach salad for your fill of veggies.
Ingredients:
6 boneless, skinless chicken thighs (about 1 1/2 pounds), trimmed
1/4 teaspoon salt
1/4 teaspoon freshly ground pepper
1 1/4 teaspoons ground cinnamon, divided
1 1/4 teaspoons ground cumin, divided
2 tablespoons extra-virgin olive oil, divided
1 medium onion, thinly sliced
1 14-ounce can diced tomatoes, with juice
1 15-ounce can chickpeas, rinsed
1 cup reduced-sodium chicken broth
4 tablespoons chopped fresh cilantro, divided
1 orange, scrubbed, halved and cut into 1/4-inch slices
1 cup whole-wheat couscous
Directions:
- Pat chicken thighs dry with a paper towel. Season with salt, pepper, 1/4 teaspoon cinnamon and 1/4 teaspoon cumin.
- Heat 1 tablespoon oil in a Dutch oven over medium heat. Add the chicken thighs and cook until browned, 3 to 4 minutes per side. Transfer to a plate and set aside.
- Add the remaining 1 tablespoon oil and onion to the pan. Cook, stirring occasionally, until the onion is softened, about 2 minutes. Add the remaining 1 teaspoon each cinnamon and cumin and cook, stirring constantly, for 30 seconds. Add tomatoes and their juice, chickpeas, broth, 2 tablespoons cilantro and orange slices; bring to a simmer, stirring with a wooden spoon to scrape up any browned bits. Return the chicken and any collected juice to the pan; cover and cook over medium-low heat until the chicken is cooked through, 5 to 10 minutes. Transfer the chicken to a clean plate.
- Bring the cooking liquid back to a boil; stir in couscous and place the chicken thighs on top of the mixture. Remove from heat, cover and let stand for 5 minutes before serving. Garnish with the remaining cilantro.
Nutrition Facts Per Serving:
Serves: 6. Serving size: 1 chicken thigh plus 1 cup couscous. Calories: 417. Fat: 14 grams. Saturated fat: 3 grams. Monounsaturated fat: 7 grams. Protein: 29 grams. Carbohydrates: 44 grams. Fiber: 8 grams. Cholesterol: 74 milligrams. Sodium: 458 milligrams.
Source: Eating Well
Beef and Noodle Casserole
Whole wheat noodles, veggies, beef and melted cheese all in a simple one-pot meal. What more could you want?
Ingredients:
1 pound extra lean ground beef
2 cups frozen corn
2/3 cup sliced mushrooms
1/2 medium yellow onion, chopped
1 small green bell pepper, cored, seeded and chopped
Salt and pepper, to taste
1 (10-ounce) package egg noodles, preferably whole wheat
2 cups shredded reduced-fat cheddar cheese
1 (28-ounce) can diced tomatoes
Directions:
- Heat a 5-quart Dutch oven over medium-high heat. Add beef and cook, stirring occasionally, until cooked through. Add corn, mushrooms, onion, pepper, and salt and pepper and stir well.
- Spread uncooked noodles evenly over the top, then sprinkle cheese over noodles. Pour the can of tomatoes, with the juice, over the cheese and noodles.
- Tightly cover pot, reduce heat to medium-low, and cook for 1 hour. Uncover pot, set aside for 5 minutes, then serve.
Nutrition Facts Per Serving:
Serves: 7. Calories: 270. Fat: 10 grams. Saturated fat: 4.5 grams. Protein: 23 grams. Carbohydrates: 28 grams. Fiber: 4 grams. Cholesterol: 60 milligrams. Sodium: 540 milligrams.
Source: Whole Foods Market
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