After working all day, finding something to make for dinner can sometimes be a pain. Who wants to spend their evenings stuck in the kitchen prepping healthy ingredients? And after dinner comes the “best” part – cleaning up the dirty dishes! This scenario leads many to order local takeout or make their way to the fast food lane.

Why Choose One-Pot Meals? 

Instead of grabbing a bite to eat out, make a healthy meal at home with just one pot! While eating out is convenient and saves time on clean-up, studies show that those who consume more meals at home consume fewer calories, less fat, sugar, and sodium compared to those who eat out. Your next healthy meal is just one dish away!

Convenience And Healthy Combined 

One-pot meals are dishes that are easy to make and a breeze to clean-up. They allow you to enjoy the taste of a home cooked meal, without the hassle of a messy kitchen. Simply combine a protein, starch, vegetable and a flavorful sauce to one pan and your healthy meal to feed the whole family will be ready in no-time.

Use Any Dish You Want! 

Don’t settle for just a pot. One-pot meals can be made in a variety of different ways. Try using a sheet-pan, slow-cooker, or dutch oven. Check out our do-it-yourself (DIY) recipe below to make your next meal and tailor it to what works best for you and your family!

DIY Sheet-Pan Meal Basics

Ingredients:

  • 1 pound of protein choose chicken, tofu, pork or fish
  • 2 cups of starchy vegetables, such as potato, corn, peas or dry beans
  • 3 to 4 cups of non-starchy vegetables, such as broccoli, carrot, mushroom, onion, celery, tomato and bell or spicy peppers
  • Favorite seasonings, rosemary, thyme, sage, red pepper, parsley or garlic powder, seasoned to taste
  • Vegetable oil or non-stick cooking spray

Directions:

  1. Preheat oven to 400 degrees F.
  2. Cube starchier vegetables and toss them in 1 Tbsp. of vegetable oil and sprinkle with 2/3 of your mixed spices.
  3. Slice or cube proteins. Keep in mind, the bigger the size, the more time needed to cook to the correct temperature.
  4. Spray a pan with non-stick cooking spray, and fill 2/3 of the pan with the protein and the starchy vegetables. Bake for 20 minutes.
  5. Chop non-starchy vegetables and toss in 1 Tbsp. of vegetable oil and remaining 1/3 of the spice mixture.
  6. When the timer goes off, safely remove the pan from the oven and add the non-starchy, seasoned vegetables to the remaining 1/3 of the pan. Bake an additional 15 minutes and use a meat thermometer to check if the meat is thoroughly cooked.

 

Continue reading September 2021 Newsletter: Healthy Home Cafe