One-Pot Meals

FLAVOR BOOSTER The first step in this recipe is about building flavors, so don’t try to rush it. Similarly, don’t skimp on the handful of chopped parsley added at the end—more than just a garnish, the herb helps brighten and define the other ingredients.

WHY IT’S LIGHT Risotto’s little secret: It’s usually enriched with ample butter at the end. But one bite of this version, which contains just one tablespoon butter, shows how delectable the dish can be without all the extra fat and calories. And rather than adding the squash at the end of cooking, per the usual method, you cook it along with the rice, so it contributes creaminess and sweetness to the final outcome.

FLAVOR BOOSTER A potent spice blend is sprinkled over the fish before it is steamed atop rice, making up for any lack of crust the fish might get from pan-searing in butter or oil. The same mixture could also be rubbed over chicken or pork tenderloin before roasting or grilling.

WHY IT’S LIGHT Each serving of this stir-fry has only one teaspoon oil and a tablespoon of roasted peanuts. Lime juice and fresh basil added at the end perk up the dish, so it tastes just as good as (or even better than) more traditional versions.

GOOD TO KNOW One easy way to ensure boneless, skinless chicken breast halves cook up moist and flavorful is to stuff them. Here, a combination of bread, ham, sage, and olive oil does the job in delicious fashion. Sauté broccoli in the same skillet as the chicken for a fast side.

GOOD TO KNOW Even the dark meat of turkey and chicken, such as thighs and legs, can be part of a low-calorie meal; cooking the meat with skin and bones intact yields great flavor, and the skin can be discarded before serving to reduce fat and calories. Serve with steamed green beans tossed with a little melted butter.

WHY IT’S LIGHT Lamb is naturally tender and flavorful; shoulder meat is leaner than other cuts (such as loin or sirloin chops). You may substitute any other lean cut of meat, such as cubed beef chuck, pork shoulder, or boneless, skinless chicken thighs.

GOOD TO KNOW Even though the chicken thighs are seared with the skin on, the extra fat is poured off from the pot before the other ingredients are added. Swapping brown rice for white adds a better dose of fiber and nutrients.

FLAVOR BOOSTER Fennel, tomato, and wine are common ingredients in Mediterranean cooking; in this recipe, they make a wonderful bed for chicken breast halves. Once the chicken is cooked through, the vegetables become a flavorful sauce to serve alongside.

FLAVOR BOOSTER Chicken thighs and drumsticks are not as lean as breast meat, but they have great flavor and stay juicy when cooked by long and slow methods such as braising. Here, they are braised in an oil-free liquid seasoned with soy sauce, brown sugar, fresh ginger, garlic, cilantro, balsamic vinegar, scallions, and ground spices.

GOOD TO KNOW The salmon is steamed on a bed of escarole seasoned with onion, garlic, and lemon; lemon slices are also arranged on each fillet. Keep in mind that the escarole—which looks bulky when raw—shrinks substantially when cooked.

WHY IT’S LIGHT Traditional split-pea soup is often made with ham or bacon; this version is completely meat-free, relying on a combination of vegetables, garlic, and dried thyme for flavor. It also uses water, not broth, as the base.

WHY IT’S LIGHT For beefy taste without excess fat, use ground sirloin instead of chuck. This chili is also bulked up with extra portions of beans and tomatoes. Briefly cooking the cocoa, chili powder, and tomato paste before adding the beef helps intensify their flavors.

WHY IT’S LIGHT This leaner take on a classic soup includes meatballs made with ground turkey instead of beef for less fat and fewer calories. To ensure the meatballs are juicy and flavorful, use dark-meat turkey with at least seven percent fat.

Thomas likes to roast chicken and vegetables together in what he calls one-pot cooking. The vegetables make a bed for the chicken and prop it up so that it browns nicely, and the juices from the roasting bird permeate through the vegetables that caramelize on the bottom of the pot. He also removes the wishbone before cooking to make carving the roasted bird easier.

I make this soup year-round with fresh shell beans in the summer and fall, and with dried beans in the winter. The other vegetables in the soup vary with the season. It can be put together quickly if the beans are already cooked.

French green lentils are plump and speckled dark green. They are very flavorful, hold their shape when cooked, and are good for making salads and soups. For this rustic lentil soup, the lentils are cooked until they are tender and can be easily mashed—longer than they would be for a salad. The yogurt garnish brightens the earthy flavor of the rosemary and lentils.

This is a good soup to make in the fall months when mature leeks are at their flavorful peak and are plentiful in the markets. It is a traditional French soup that is typically puréed, but I prefer it with a clear chicken broth and sliced vegetables.

This is the soup I always make when I want something comforting and restorative. This method easily becomes second-nature and is good for all kinds of seasonal vegetable soups: Soften the vegetables in oil or butter, add stock, and simmer until the vegetables are tender. Flavor with herbs, and, for a more substantial soup, add cooked pasta, beans, or, as in this recipe, chicken. Brothy vegetable soups are even better with a plate of garlic croutons (see page 37) to dip in the soup.

This homey one-pot meal is reminiscent of the stews you find in Tuscany and Umbria, which are loaded with vegetables, potatoes, and herbs. It’s a great choice if you’re looking for a dish to serve to a crowd; the succulent stew can simmer for a long time—the sauce just becomes richer and more intense—and it’s hard to believe you can get so much flavor from a relatively inexpensive piece of meat. Just be sure to use a Chianti that’s good enough to serve along with the meal.