Quick and Easy—Healthy, Too

Here are three recipes that most people wouldn’t think could be made with just one pan—but they can! Make these quick, delicious and good-for-you dishes for your family and friends with hardly any cleanup necessary.

ROSEMARY GARLIC–CRUSTED STEAK WITH RICE

A crust of rosemary and garlic coats the steak and flavors the rice.

  • 6 cloves garlic, crushed
  • 1 teaspoon crushed dried rosemary
  • ½ pound beef tenderloin steaks (two 4-ounce steaks, ½-inch thick)
  • 1 Tablespoon canola oil
  • ¼ teaspoon salt, divided
  • ¼ teaspoon freshly ground black pepper, divided
  • 1 cup sliced onion
  • 1 cup sliced red bell pepper
  • ½ cup 10-minute quick-cooking brown rice (uncooked)
  • 1 cup fat-free, low-sodium chicken broth
  • ¾ cup sweet red vermouth

1. Mix the garlic and rosemary together, and press into both sides of the tenderloin steaks.

2. Heat the oil in a medium-sized skillet over medium-high heat. Add the steak, and sauté for three minutes. Turn and sauté three minutes more or longer, depending on preference. A meat thermometer should read 125°F for rare…145°F for medium-rare…or 160°F for medium.

3. Remove the steak to a cutting board, and sprinkle with one-eighth teaspoon of the salt and one-eighth ­teaspoon of the pepper.

4. Add the onion, red bell pepper, brown rice, broth and vermouth to the skillet. Stir to scrape up the brown bits in the bottom of the skillet. Bring to a simmer and cook, uncovered, for 10 minutes. Add the remaining one-eighth teaspoon of the salt and one-eighth teaspoon of the pepper.

5. Divide the rice and vegetables between two dinner plates. Slice the steak, and serve on top. Serves two.


GREEK SAUTÉED CHICKEN WITH RED POTATOES AND KALAMATA OLIVES

Kalamata olives and a topping of feta cheese help create a delicious meal.

  • 2 teaspoons olive oil
  • ¾ pound boneless, skinless chicken breast, cut into 1-inch pieces
  • 1 pound red potatoes, cut into ½-inch cubes (about 2 cups)
  • 1 cup sliced yellow onion
  • 3 cloves garlic, crushed
  • 1 teaspoon dried oregano
  • ½ cup fat-free, low-sodium chicken broth
  • ¼ pound trimmed green beans, cut into 1-inch pieces
  • ½ cup sliced pimiento, rinsed and drained
  • 8 kalamata olives, pitted and diced
  • ¼ teaspoon ground black pepper
  • 1 ounce crumbled reduced-fat feta cheese (about 3 Tablespoons)

1. Heat the olive oil in a large skillet or casserole over medium-high heat. Add the chicken, and brown on all sides, about three minutes. Remove to a plate.

2. Add the potatoes, onion, garlic and oregano to the pan, and sauté for five minutes. Add the broth and green beans. Cover with a lid, bring to a simmer, and cook for five minutes or until the potatoes are soft.

3. Return the chicken to the pan, add the pimiento, and cook for two to three minutes, uncovered.

4. Remove the pan from the heat, and stir in the olives. Add black pepper.

5. Spoon onto two dinner plates, and sprinkle the feta cheese on top. Serves two.


PARMESAN DILL RED SNAPPER, ARUGULA AND POTATOES

This recipe calls for a heavy-bottomed casserole dish that can go from stovetop to oven. If you don’t have such a casserole, use a medium-sized skillet that has an ovenproof handle.

  • 1 pound Yukon gold potatoes
  • 1 cup fat-free, low-sodium chicken broth
  • 1 cup sliced leeks
  • 2 teaspoons minced garlic
  • 2 cups arugula, washed
  • ¾ pound red snapper fillet (or use sole or flounder)
  • 1 Tablespoon olive oil
  • ⅛ teaspoon salt
  • ¼ teaspoon ground black pepper
  • ¼ cup grated Parmesan cheese
  • ¼ cup snipped fresh dill

1. Preheat the oven to 400°F.

2. Wash the potatoes (don’t peel them), and thinly slice (about one-quarter-inch thick). Place them in a stove-to-oven casserole with the broth, leeks and garlic. Bring to a simmer, and cook for 10 minutes, with the lid on. The potatoes will be cooked, and most of the liquid evaporated.

3. When the potatoes are done, place the arugula over the potatoes. Place the fish fillet on top of the arugula. Drizzle with olive oil. Put the lid back on, and bake in the preheated oven for 15 ­minutes.

4. Sprinkle with salt and pepper, Parmesan cheese and dill. Serves two.