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1. Spiced Chicken with Vegetables

2. Three Bean Chili

3. One Potato, Two Potato Chicken Stew

4. Butternut Squash-Spinach-Chicken Soup

Book Description

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...

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500 (Practically) Fat-Free One-Pot Recipes

Authors: SARAH SCHLESINGER

Date: December 1998

ISBN: 0375501142

Publisher: Villard

Hardcover

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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

• I medium onion, chopped

• 3 cloves garlic, minced

• 1 tablespoon ground cumin

• I tablespoon chili powder

• 2 teaspoons paprika

• 1/2 cup orange juice

• 3 1/2 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 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

More From This Book:

1. Spiced Chicken with Vegetables

2. Three Bean Chili

3. One Potato, Two Potato Chicken Stew

4. Butternut Squash-Spinach-Chicken Soup

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