Simple One Pan Meals made in 30 Minutes

Jan 26, 2009 Sarah Spiker

The Nutrition

According to U.S. Department of Agriculture data compiled by Nutritionfacts.com, updated periodically, portobello mushrooms and grilled shrimp can be a healthy addition to your diet.

They indicate that portobello mushrooms are low in sodium, and very low in saturated fat and cholesterol. Portobello mushrooms have naturally enhanced levels of Vitamin D which has been documented to support bone health, dramatically reduce the risk of colon, breast, and ovarian cancer, improve cardiovascular health, and reduce the incidence of Type I diabetes.

They are a good source of:

• Protein
• Thiamin
• Vitamin B6
• Folate
• Magnesium
• Zinc
• Manganese

• Dietary Fiber
• Riboflavin
• Niacin
• Pantothenic acid
• Phosphorus
• Potassium
• Copper
• Selenium

Shrimp, on the other hand, are about 90% protein. while they are low in saturated fat, they are high in cholesterol. However, the cholesterol in shrimp may not be so bad. Research suggests that individuals who consume shrimp on a regular basis have lower levels of "bad" cholesterol (LDL) and higher levels of "good" cholesterol (HDL), making shrimp an excellent addition to daily meals.

They are a good source of:

• Niacin
• Iron
• Phosphorus
• Zinc

• Protein
• Vitamin B12
• Selenium

Ingredients:

• 2 large portebello mushrooms
• 50-60 small-medium sized shrimp, cooked and drained (Can be found at most grocery and supermarkets)
• 1 stick unsalted butter or substitute for 2 Tbsp extra light olive oil (For a lighter flavor with fewer calories, try using a half cup of chicken broth instead)
• 2 medium sized garlic cloves
• 3-4 Tbsp curry powder, to taste
• Instant rice

Utensils

• Medium sized pan or cooking pot with at least 2 inch high sides
• Flat spatula
• Knife & Cutting Board

Preparation

Mushrooms

1. Rinse mushrooms in cold water, removing any dirt and pesticide buildup. Drain off any excess water.
2. Slice into thin strips about an inch long

Shrimp

1. Thaw frozen pre-cooked shrimp in cold running water (approximately 3 minutes)
2. If using uncooked shrimp, use package instructions to fully cook shrimp in the second step of cooking directions

Spices

1. Mince garlic cloves on cutting board
2. On cutting board, mix in curry powder until garlic is thoroughly coated
3. Remaining curry will be used to season rice later in cooking
4. If possible, allow to marinate overnight in sealed plastic bag in refrigerator
5. Set mixture aside

Cooking Directions-Approximately 20 Minutes

1. On medium heat, add butter, olive oil, or chicken broth to high-sided pan or pot. If using chicken broth, bring to near boil before moving to step two.
2. Add shrimp and cook for 3 minutes. Flip and cook for another 3 minutes.
3. Add prepared mushrooms and the garlic/curry mixture to pot, stirring occasionally. (Do not yet add the additional curry.) Cook for an additional 5 minutes, or until mushrooms are done.
4. Move shrimp and rice mixture to serving bowl.
5. Using equal cups instant rice and water, prepare rice in same pot or pan to lock in juices. If there is a good deal of broth left over, water may be substituted for broth. However, because the cooking times and instructions vary from brand to brand adjust measurements and time cooked as needed.
6. Halfway through cooking, add remaining curry powder to pot. Stir frequently to avoid burnt rice.
7. Once rice is tender, drain any excess liquid, and move to serving bowl.
8. Serve hot mushrooms and shrimp on top of a bed of curry rice.

For dessert try homemade chocolate truffles which are fast, easy, and inexpensive to make. they are a great ending to a wonderful meal!

• Empty plate, empty stomach - Jonathan Ruchti

Shrimp & Portobello Mushrooms with Curry Rice: Simple One Pan ...

As summer ends and life gets back to its normal, hectic pace, it's good to have a couple tricks for getting dinner on the table without too much trouble.

This Mediterranean chicken and artichoke potpie has a golden filo pastry crust that envelopes a lemony filling of chicken, feta cheese, convenient canned artichoke hearts and rice. for the chicken you can use leftovers, the meat from a store-bought rotisserie bird or simply poach three or four chicken breasts.

Best of all, you can assemble the potpie when you have time, say on a Sunday, and have an effortless meal ready when you need it.

You can cover the unbaked pie and refrigerate for a day or two. Just add 10 minutes to the baking time when you're ready to cook it. you also can wrap the pie tightly in foil and freeze for up to three months. When ready, unwrap the still-frozen pie and prepare as indicated in the recipe, adding 15 to 20 minutes to the baking time.

MEDITERRANEAN CHICKEN AND ARTICHOKE POTPIE

Start to finish: 1 hour 10 minutes (30 minutes active)

2 teaspoons extra-virgin olive oil

1 small yellow onion, chopped (1/2 cup)

3/4 cup uncooked converted white rice

1 tablespoon lemon juice

1/2 teaspoon salt, or to taste

1/4 teaspoon ground black pepper, or to taste

14-ounce can artichoke hearts, drained

3 cups diced, cooked chicken

1 cup crumbled feta cheese

2 tablespoons chopped fresh oregano

2 teaspoons grated lemon zest

6 large (14-by-18-inch) sheets thawed filo dough

6 tablespoons butter, melted

In a medium saucepan over medium, heat the oil. Add the onion and cooked, stirring often, until softened and lightly browned, 3 to 5 minutes.

Add the rice, lemon juice, salt, pepper and water. Bring to a boil, then reduce heat to maintain a gentle simmer. Cover and simmer the rice until tender and it has absorbed all the liquid, about 15 minutes. Transfer to a large bowl to cool slightly.

Heat the oven to 375 F.

Gently squeeze any excess liquid from the artichoke hearts, slice thinly and add to the rice. Add the chicken, feta, oregano and lemon zest. Stir to combine thoroughly.

Keeping the sheets of filo dough in a single stack, cut them in half crosswise to make 12 pieces. Cover the pieces with plastic wrap to prevent them from drying as you work.

Brush the bottom of a 9-by-13-inch baking dish with butter. Brush the top of a piece of filo with butter and set it in the prepared baking dish. Repeat with 5 more pieces of filo. Spread the chicken and rice filling in an even layer over the filo. Top with 6 more pieces of buttered filo.

Bake the pie for 35 to 40 minutes, or until the filo is crisp and golden. let stand for 5 minutes to cool, then cut into squares to serve.

Nutrition information per serving (values are rounded to the nearest whole number): 344 calories; 167 calories from fat (49 percent of total calories); 19 g fat (10 g saturated; 0 g trans fats); 92 mg cholesterol; 26 g carbohydrate; 18 g protein; 0 g fiber; 714 mg sodium.

<a href="http://www.fosters.com/apps/pbcs.dll/article?AID=/20100918/GJLIFESTYLES/100919653/-1/FOSLIFESTYLEStag:news.google.com,2005:cluster=http://www.fosters.com/apps/pbcs.dll/article?AID=/20100918/GJLIFESTYLES/100919653/-1/FOSLIFESTYLESSat, 18 Sep 2010 07:17:05 GMT 00:00">A do-ahead chicken potpie for easy fall dinners

There can not be many individuals who do not like their food, but the human race, being what it is, I expect that there are a few of them. However, for the remainder of us, cuisine is a font of daily enjoyment and, like drink, it is frequently used to denote a celebration. not only that, but various foodstuffs are used for the various meals or distinct celebrations.

Commemorative meals were unquestionably considered around the seasonal foods available, but a number of foods were ferried enormous distances for the benefit of those who could meet the expense of them. for instance, my father deemed it a great luxury to get an orange in his stocking on Christmas Day 60 years in the past. how the times have changed! very few kids would deem an orange a gift, special or otherwise, any day of the year nowadays.

Nonetheless, the storage of food is still a daily concern and therefore, I have listed a couple of top guidelines on storing foodstuff underneath, so that you will obtain the best from what you have bought or grown in your garden even a long time afterward.

Chicken Stuffed With Spoons: a great way of preparing chicken to be eaten at a cold buffet or in sandwiches, is to put as many spoons as possible into the cavity of the chicken (not silver or plated ones though). then, place the chicken in a large saucepan or pot and bring the water to the boil slowly. Simmer for 10 minutes, cover and leave until the water is room temperature. The spoons will retain the heat and cook the chicken from the inside out. it will be one of the most succulent chickens you have ever eaten.

Roasted Crisp And Light: if you like crisp-skinned roasties, it is best to parboil them first, but that is only half the story. so, boil the potatoes for five minutes and drain thoroughly. put the lid on the pan and shake it about violently. Bang it hard on the chopping block several times. The harder the better. then put the parboiled potatoes in the baking tray with the meat or fowl to cook as you would normally.

Salad Soup: do not throw away salad that has been soaked in salad dressing. Whisk it up in a food processor with a can of tomatoes of tinned soup. Add lots of garlic to taste and adjust the thickness to suit your taste. Chill it down and you will have one of the most delicious summer soups ever.

Curdling Cure: if your mayonnaise has curdled there is one sure fire way to bring it back to life. stir in a couple of tablespoons of Hellmann’s mayonnaise and your problem will be over.

Simply Scrumptious Topping: a really, quick, delicious and almost infinitely variable topping for a savory pie can be made in seconds. Choose the flavour you want from the crisp rack; puncture the bag to let our the air and then crush the contents in the gag. it really adds something to a pie. The same trick can be used on the bottom of a potato pie a Texan housewife told me.

Owen Jones, the author of this article, writes on many subjects, but is currently involved with researching the 2 quart crock pot. if you have an interest in cooking or crock pots, please go over to our website now at Large Crock Pots

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Tags: business, crock pots, fitness, food, gourmet, health, hobbies, kitchen, nutrition, other, recipes, recreation, reviews, Uncategorized

This entry was posted on Wednesday, August 18th, 2010 at 6:51 am and is filed under Uncategorized. You can follow any responses to this entry through the RSS 2.0 feed. You can leave a response, or trackback from your own site.

Cooking: Five Tips On Cooking Food

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