500 (Practically) Fat-Free One-Pot Recipes

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 saute 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 jalapeno 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, jalapeno pepper, onion, and garlic, and saute 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 minutesSchlesinger, Sarah is the author of '500 (Practically) Fat-Free One-Pot Recipes' with ISBN 9780812992588 and ISBN 081299258X.