One-Pot Meal Recipes

Por Más Alimentos

Are you looking for easy and affordable recipes that don’t require a lot of cleaning afterwards? You have come to the right place!

Today’s blog post features four incredible recipes that only require one pot or pan to make and that shouldn’t take more than 30 minutes out of your busy schedule. These quick meals can make more space for other activities, whether it is spending more time outdoors, doing homework, or other activities. You can also adapt these recipes to fit with your family’s preferences.

All the ingredients you see below are SNAP-eligible.

One-Pot Pasta

10 servings

Ingredientes

  • 2 tbsp olive oil
  • 1 small yellow onion, diced
  • 2 cloves garlic, minced
  • 12oz box brown rice fusilli pasta, uncooked
  • 1 large head broccoli, chopped into small florets
  • 1 package sliced mushrooms
  • 1 can diced tomatoes
  • 1 1/2 cups jarred pasta sauce
  • 3 cups low sodium stock (chicken or veggie)
  • 1 tsp salt
  • 1/2 pepper
  • 1 tsp dried oregano
  • 1/2 tsp red pepper flake
  • 1 bag fresh spinach
  • parmesan cheese for topping

Cómo llegar

  1. In a large sauce pan or dutch oven, heat olive oil over medium high heat.
  2. Add in onion and sauté until translucent. Add in garlic for a quick minute until fragrant.
  3. Add in the rest of the ingredients, except the bag of spinach and parmesan, and stir.
  4. Cover with lid and bring to boil.
  5. Once boiling, lower heat to medium-low and cook for 15-20 minutes, stirring occasionally, until most of the liquid is absorbed. There can be a little liquid left as it will thicken as it continues to sit, but you don’t want it to be soup-y.
  6. Turn off the heat and add in bag of spinach. Stir and cover with lid. Let sit for 5 minutes. Stir and at this time most of the liquid should be absorbed.
  7. Top with freshly grated parmesan cheese.

Información nutricional

  • Calories: 371kcal
  • Carbohydrates: 75.4g
  • Protein: 10.6g
  • Fat: 7.9g
  • Colesterol: 3 mg
  • Sodium: 568mg
  • Azúcar: 5g

Source: https://www.erinliveswhole.com/healthy-one-pot-pasta-recipe/

Skillet Meal

4 raciones

Ingredientes

  • 1 package broccoli (10 ounce, frozen, can also use mustard greens, collard greens or spinach)
  • 2 cans stewed tomatoes, low sodium (about 30 oz)
  • 1 cup brown rice (cooked)
  • 1 can white beans (15 ounces, rinsed and drained)
  • black pepper (to taste)
  • oregano, basil, or hot pepper (other spices to taste, optional)

Cómo llegar

  1. Lávese las manos con agua y jabón.
  2. Steam greens in the stewed tomatoes using a small pan, pot, or electric skillet on medium-high heat.
  3. Cook greens for 10 to 20 minutes, until they are as soft as you like them. Stir gently.
  4. Add the rice, canned beans, and seasonings.
  5. Cook until heated through.

Información nutricional

  • Calories: 276kcal
  • Carbohidratos: 55g
  • Protein: 16g
  • Grasa: 1g
  • Colesterol: 0 mg
  • Sodium: 724mg
  • Sugar: 9g

Source: https://www.myplate.gov/recipes/skillet-meals

One Pan Potatoes & Chicken

6 raciones

Ingredientes

  • 4 potatoes (medium, cut into 3/4 in cubes, microwaved 8-10 minutes until tender, or cooked on the top of the stove about 15 minutes until tender)
  • 16 ounces chicken breasts, boned and skinned (cut into 3/4 inch cubes)
  • 2 tablespoons oil
  • 1 cup salsa
  • 1 can whole kernel corn, low sodium (15 ounce, drained)

Cómo llegar

  1. Lávese las manos con agua y jabón.
  2. Cook potatoes as directed.
  3. In a large skillet, brown chicken in oil on high for 5 minutes.
  4. Add potatoes; cook until potatoes are lightly browned.
  5. Add salsa and corn. Cook until heated through.

Información nutricional

  • Calories: 293kcal
  • Carbohydrates: 36g
  • Protein: 22g
  • Grasa: 7g
  • Cholesterol: 47mg
  • Sodio: 227 mg
  • Azúcar: 4 g

Source: https://www.myplate.gov/recipes/one-pan-potatoes-chicken

Vegetable Chili

5 raciones

Chunks of zucchini, sweet potatoes, and frozen corn add a creative twist to this chili dish. Combined with canned beans and diced tomatoes this tasty one-pot meal will hit the spot.

Ingredientes

  • 2 cucharadas de aceite vegetal
  • 2 yellow onions (peeled and coarsely chopped)
  • 2 zucchinis (cubed)
  • 2 sweet potatoes (cubed)
  • 3 cloves garlic (peeled and minced)
  • 2 teaspoons ground cumin
  • 2 tablespoons chili powder
  • 2 cucharaditas de orégano seco
  • 3 cans 16 ounce low-sodium dark red kidney beans (drained and rinsed)
  • 2 cans 14.5 ounce low sodium diced tomatoes
  • 2 cups frozen corn

Cómo llegar

  1. Put the pot over medium heat and when it is hot, add the oil. Add the onions, zucchini, sweet potatoes, garlic, and spices and cook, stirring from time to time, for 20 minutes.
  2. Add the kidney beans and tomatoes. Stir and cook, covered, until the squash is tender, about 30 minutes.
  3. Add the corn and cook until warmed throughout.
  4. Serve right away or transfer to a container once cooled. Refrigerate for up to 5 days.

Información nutricional

  • Calories: 427kcal
  • Carbohydrates: 78g
  • Proteínas: 20 g
  • Grasa: 8g
  • Colesterol: 0 mg
  • Sodium: 480mg
  • Sugar: 18g

Source: https://www.myplate.gov/recipes/vegetable-chili

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Photo by Karolina Kołodziejczak on Unsplash