One-Pot Meals

THIS RICH LAMB STEW is perfect for cold winter nights. It leaves out the traditional potato in favor of mushrooms and oregano, which provide a wonderful earthy flavor. A final twist comes in the addition of soy sauce, which intensifies the taste of this satisfying dish.

WHILE MOST PEOPLE KNOW TURKEY ONLY as sliced cold cuts or a whole roasted bird for Thanksgiving dinner, turkey tenderloins are a versatile, tender cut. The citrus-herb marinade is crucial to both the flavor and the texture of the dish because it helps tenderize the meat and boosts the flavor. Serve this dish with Sausage-Oyster Stuffing, Wild Mushroom Stuffing, or Apple-Pecan Stuffing with Dried Cherries (pages 167–71), and you can enjoy the flavors of Thanksgiving all year long.

A BEAUTIFUL BOWL OF FRESHLY STEAMED MUSSELS is even better with marinara sauce, with the tomato playing off the tender, salty shellfish. Serve this dish as a starter, or ladle the mussels over spaghetti for a hearty pasta dish. Be sure to serve a loaf of warm, crusty bread alongside to soak up the juices.

CIOPPINO, THE CLASSIC ITALIAN-AMERICAN FISH STEW for which San Francisco is famous, takes on a new life in the Northwest, with fennel and a hint of anchovy to boost the flavor. The mashed avocado is used as a thickener and adds a richness to the dish, but it’s optional. We use a variety of seafood, but feel free to use whatever is fresh in your fish market. We like to use true cod, also known as Pacific cod, because of its flaky texture and mild flavor. (Pacific cod is preferable to Atlantic cod, an overfished species.) True cod is often available frozen. If you find it fresh ask your fishmonger to bone it for you.

SMALL, TENDER, AND SWEET, MANILA CLAMS are the most tender of the Pacific Northwest clams, which also include Pacific littlenecks, geoducks, butter clams, and jackknife clams. Manila clams are available at most fish markets. Parsley and cilantro brighten the flavor of this dish, but any other fresh herb can be used, such as thyme, basil, or oregano.

THE RICH FLAVORS OF CLASSIC FRENCH ONION SOUP are especially comforting on a cold, gray day. The original recipe is lightened here by substituting chicken for beef stock. The croutons are the grand finale, and making them yourself is a snap; simply top sliced bread with cheese, bake on a baking sheet at 350°F. until golden brown, and cut into cubes. If possible, use homemade Chicken Stock (page 230) in this soup; the flavor is incomparable.

WHILE SOME PEOPLE THINK IT’S TOO HARD or takes too much time to make homemade chicken soup, this recipe was originally created for a kids’ cooking class to illustrate how easy it is to make pure foods instead of opening up a can. You don’t need many ingredients or much time; take 20 minutes to prep and 35 minutes to simmer, and within an hour you’ve got a healthy, flavorful soup to enjoy all week.

WHY IT’S LIGHT Packed with seasonal vegetables, this soup needs little added fat—just two tablespoons olive oil—and just a half cup orzo to feel hearty. The soup freezes well, so you may want to double the recipe and save a batch to eat during cooler months.

SMART SUBSTITUTION This seemingly rich summer chowder leaves out the cream; instead, it’s thickened with the starch from a russet potato as well as some flour, and just one cup of milk.

WHY IT’S LIGHT A very thin pork cutlet is a healthful main course meat, even after sautéing in olive oil; the secret is to only dredge in flour and skip the more traditional bread-crumb coatings. Fill out the plate with vegetables such as leafy greens and sautéed cherry tomatoes.

WHY IT’S LIGHT Many versions of North Carolina pulled pork are made with pork shoulder, but this one uses tenderloin for less fat. Use light or dark brown sugar depending on your taste preference; dark offers a more pronounced molasses flavor. Plenty of light cabbage slaw on top brings the sandwich into balance.

GOOD TO KNOW Often served raw in salads, peppery arugula can also be heated briefly until wilted, just like spinach. It pairs nicely not only with shrimp, as in this quick sauté, but also with chicken, steak, and sharp cheeses, such as Parmesan and Pecorino Romano.

GOOD TO KNOW It takes only a tablespoon (or two) of olive oil to sauté chicken cutlets to a golden finish. Dredging the chicken in flour first encourages browning, but the temperature of the pan is the real key: Start with a hot skillet, and let the chicken form a crust before turning. After you remove the chicken from the pan, incorporate the browned bits into a quick sauce with wine, herbs, and some butter.

GOOD TO KNOW Although this version of a classic Thai noodle dish is vegetarian, we’ve added a little optional protein in the form of scrambled egg. You could add thinly sliced poached chicken breast instead; add chicken to the skillet in step 3, tossing to coat with sauce.

SMART SUBSTITUTIONS This recipe is inspired by saag paneer, an Indian dish traditionally made with soft, fresh cheese; here, the cheese is replaced with tofu, which is lower in fat. Reduced-fat sour cream, instead of coconut milk, thickens the curry sauce.

GOOD TO KNOW You won’t miss the chicken in this meat-free version of the Southwestern favorite; black beans provide plenty of protein. Store-bought tortilla chips make a time-saving alternative to crisping the tortillas yourself; the chips soften in the soup, adding more heft. Save some chips for crumbling over the servings, and hold off on the cheese, sour cream, and other high-fat toppings.

SMART SUBSTITUTION Unlike white rice, brown rice retains the nutritious bran and germ covering the grain; it has three times the amount of fiber and a host of essential nutrients. Adding brown rice and other whole grains to salads makes them more filling without significantly increasing fat and calories.

FLAVOR BOOSTERS When reducing the amount of fat added to a quick-cooking dish, a few last-minute additions—such as the fresh lemon juice and parsley in this soup—can have a big impact on the overall taste. A topping of shaved Parmesan also improves the end result.

WHY IT’S LIGHT A brothy base, lean, mild white fish, and only one tablespoon olive oil keep this dish healthier than heavier seafood stews and chowders. Drizzle just a little extra olive oil over each serving to make the most of the oil’s fruity flavor.

WHY IT’S LIGHT Naturally lean beans and extra vegetables make this a smarter choice than meat-heavy chili. For a creamy garnish, try a dollop of plain low-fat Greek yogurt rather than sour cream.