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5 suggestions for one-pot meals
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1. Which products should be selected for one-pot meals?
For one-pot meals, you can use almost any food. As the main ingredients, you should choose those that contain complex carbohydrates, such as brown rice, thick cassava or whole grain pasta. Together with them, vitamins, minerals and dietary fiber will be supplied, which will increase the feeling of satiety and have a positive effect on digestion. It is also important to consider an adequate amount of vegetables. They should make up at least half of the plate. The second important factor is a portion of protein. From animal products, you can use meat, such as chicken or turkey, eggs and cheese. If you decide on plant-based protein, you can use legumes, such as lentils, chickpeas, tofu or nuts and seeds. As the main source of fat, plant oils, avocado, nuts and fatty fish are recommended. It is also a good idea to use products that are already in the refrigerator.2. Quick one-pot meal recipe ideas
Preparation time: 45 minutes Ingredients (per serving): – ground chicken meat – ½ cup, – whole grain spaghetti – ½ cup, – olive oil – 1 teaspoon, – garlic – 1 clove, – onion – 1 slice, – water – 1 cup, – tomato – 1 piece, – tomato passata – ½ cup, – pepper – 1 pinch, – hot paprika – 1 pinch, – sweet paprika – 1 pinch, – oregano – 1 pinch, – arugula – 1 handful, – fresh basil leaves – 2-3 pieces. Preparation: 1. Heat olive oil in a deep pan. 2. Cut onion and garlic into cubes and add to the pan. 3. Brown ground chicken meat for 10 minutes. 4. Blanch tomatoes and add to the pan. 5. Add water and whole grain spaghetti, cover and simmer for about 15 minutes. 6. Add tomato passata, season with spices and bring to a boil. 7. Simmer for another 5 minutes. 8. Arrange on a plate and garnish with arugula and fresh basil leaves.3. Unique, single-year lentil-based stew
Preparation Time: 45 minutes Ingredients (per serving): red lentils – 4 tablespoons, brown rice – 1⁄2 pack, olive oil – 1 tablespoon, onion – 1 plaster, carrot – 1 piece, zucchini – 1/2 piece, water – 1 glass, tomato passata – 1⁄4 glasses, pepper – 1 pinch, hot paprika – 1 pinch, sweet paprika – 1 pinch. Method of preparation: 1. Heat olive oil in a pot. 2. Chop onion finely and brown it in the oil. 3. Wash and slice carrot and zucchini thinly, then add them to the pot. 4. Add 1 glass of water, the red lentils, and brown rice, and cook for around 25 minutes, adding more water if it evaporates. 5. After the time has elapsed, add the tomato passata and bring to a boil again. 6. Season with pepper, transfer to a plate, and serve. Nutritional value (per serving): – energy 551 kcal, – protein 27.4 g, – fat 8.7 g, – carbohydrates 90.7 g, – dietary fiber 12.4 g.4. Single-dish meal with chicken and vegetables
Preparation time: 50 minutes Ingredients (per serving): - chicken breast - half a bag of brown rice - tablespoon of olive oil - onion slice - carrot - half a red bell pepper - 5 mushrooms - three-quarters of a cup of water - teaspoon of pumpkin seeds - pinch of pepper - pinch of salt. Preparation: 1. In a deep skillet or a pot, heat the olive oil. 2. Chop the onion and sauté in the oil. 3. Wash, dry, and cut the chicken into cubes, then sauté. 4. Wash the vegetables, cut the bell pepper into cubes, and the carrot and mushrooms into slices. 5. When the chicken is done, add the vegetables and cook for about 5 minutes. 6. Add the water, then add the rice and cook for about 25 minutes (if all the water evaporates during cooking, add more). 7. Season to taste and mix well. 8. Transfer to a plate and sprinkle with pumpkin seeds. Nutritional value (per serving): - energy 434 kcal - protein 30.5 g - fat 11.9 g - carbohydrates 51.2 g - dietary fiber 6.1 g.5. Single-serving green dish with onions
Preparation time: 45 minutes Ingredients (per serving): jar oak 1/4 cup, olive oil 1 teaspoon, ?? onion patch garlic clove, cucumber 1/2 piece, green pepper 1/2 piece, spinach 2 handfuls, green peas, canned 3 tablespoons, chickpeas from can 4 tablespoons, water 3/4 cup, sunflower seeds 1 teaspoon, pepper pinch, salt pinch. Preparation: 1. Heat olive oil in a medium-sized pot. 2. Add chopped onion and garlic to the pot. 3. Cut cucumber into slices and pepper into cubes. 4. When the onion and garlic are translucent, add the sliced vegetables and cook for about five minutes. 5. After this time, add the buckwheat, cover with water, and cook for about fifteen minutes (if the water evaporates during cooking, add more). 6. Drain the canned chickpeas and mix them in. 7. Add spinach to the pot and cook for about five minutes. 8. Finally, add the peas and season with salt and pepper. 9. Place the finished dish on a plate and sprinkle with sunflower seeds. Nutritional information per serving: – energy 519 kcal, – protein 23.9 g, – fats 13.5 g, – carbohydrates 75.4 g, – dietary fiber 17.3 g.6. Single-pot chili con carne with rice
Preparation time is 45 minutes Ingredients (per serving): brown rice 1⁄2 bag, ground turkey meat 1 1⁄2 cups, olive oil 1 tablespoon, onion 1 slice, red bell pepper 1⁄2 piece, water 3⁄4 cups, passata pomodoro 1⁄2 cups, canned corn 3 tablespoons, canned red kidney beans 3 tablespoons, parsley 2 teaspoons, pepper 1 pinch, chili pepper 1 pinch, sweet pepper 1 pinch. Preparation: 1. Pour olive oil into the pot. 2. Add diced onion and bell pepper on heated oil. 3. Add ground meat and cook it for about 10 minutes. 4. Add spices and mix it thoroughly. 5. Add dry rice, water, and cook it for about 25 minutes (if during cooking all the water evaporates, add some more). 6. After this time, add passata pomodoro, and drained corn and beans. 7. Heat the mixture for another 2–3 minutes. 8. Transfer the finished dish to a plate and sprinkle it with chopped parsley. Nutritional value (per serving): – energy 562 kcal, – protein 32.6 g, – fat 16.0 g, – carbohydrates 71.8 g, – dietary fiber 8.8 g.
