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Easy, Healthy One-Pot Meals

Markaye Russell

When life gets hectic and busy, often, cooking at home and eating healthy is one of the first things that gets neglected. What if there was a way to eat healthy with super easy and tasty meals made in just one pot? A one pot meal makes mealtime quick and easy even if time is limited. It also makes kitchen clean up much easier. When cooking we need to keep in mind selecting meals that are packed with protein, fiber, healthy fats, and nutrients. Imagine no more planning a 5-course meal while running the oven, the microwave, and the stove all at the same time. One pot meals are an easy method for preparing dinner for your family. Preparing everything in one pot makes it easier to ensure that several food groups are included. They can be steamed, baked, sauteed, or stewed. Who wouldn’t be excited about the idea of having fewer dishes and less time spent cooking?

There are many types of one pot meals that can be prepared in a variety of ways. Think outside the traditional plate lunch of a meat and three sides, and you can discover super simple but filling meals such as: soups, stews, stir frys, casseroles, salads, pizza, pasta, sandwiches, sheet pan dinners, and skillet meals. There are several benefits of creating one pot meals.

  • They can be quick and easy.
  • You don’t have to use a lot of ingredients to have a tasty, nutritious meal.
  • Plan meals for a week at a time and shop for ingredients so you have everything on busy weeknights.
  • After you shop, cut vegetables and measure ingredients in advance for easier meals by having ingredients for the week prepped and ready to go.
  • A one pot meal is affordable and can be tailored to fit your food budget.

Fiesta Skillet Dinner

Yields: 5 servings

Serving Size: 1 ½ cups

Ingredients

  • 1 can (15.5 ounces) Mexican style tomatoes
  • 1 can (15.5 ounces) black beans (drained and rinsed)
  • 1 cup frozen corn
  • 1 tablespoon chili powder
  • 2 cups cooked chicken, diced
  • 1 cup prepared brown rice
  • ½ cup shredded reduced fat cheddar cheese

Directions

  • Mix the tomatoes, black beans, corn, chili powder, and chicken in a large skillet. Cook over medium heat until heated through.
  • Add the cooked rice and stir thoroughly. Top with shredded cheddar cheese and serve hot.

Tips: This recipe freezes well. Use as a filling in a tortilla to make a wrap.

Nutrition Facts Per Serving: 330 Calories, 7 g Total Fat, 3 g Saturated Fat, 0 g Trans Fat, 60 mg Cholesterol, 680 mg Sodium, 38 g Total Carbohydrates, 8 g Fiber, 4 g Total Sugars, 29 g Protein.

This article is written by Markaye Russell, Area Nutrition Agent, Ouachita and Union Parishes. This article is referenced by LSU AgCenter, North Carolina Cooperative Extension Service, and South Dakota State University Extension.


5/26/2022 2:13:21 PM
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