Sausage, Pepper and Potato Dinner Hash
1 tablespoon olive oil
12 ounces Italian turkey sausage, cut in 2-inch pieces
12 ounces potato, peeled and cut lengthwise in half, then across in thin slices
2 cups thinly sliced onion
1/2 teaspoon smoked paprika
1/2 teaspoon oregano
1 teaspoon tomato paste
1 green bell pepper, thinly sliced
1 red bell pepper, thinly sliced
1. Heat the oil in a large nonstick skillet over medium high; add the sausage and brown, turning occasionally, on all sides, about 4 minutes. (The sausage will not be cooked through). Transfer to a bowl.
2. Add the potato, onion, paprika, oregano, tomato paste and 1/4 cup water to the skillet and stir until well combined. Add the sausage and green and red peppers and cook another 12-14 minutes, until the sausage is cooked through. Season to taste with salt and pepper. Makes 4 servings.
Nutritional analysis for each serving: 282 calories, 17 g protein, 26 g carbohydrates, 4 g fiber, 13 g fat, 1 g saturated fat, 560 mg sodium
Orange Beef with Broccoli
2 seedless mandarin oranges, clementines or tangerines
3 cloves garlic, minced
1 tablespoon minced fresh ginger
1 tablespoon oyster sauce
1 teaspoon honey
1/4 teaspoon Asian chili paste
1/4 teaspoon five-spice powder
1 1/4 pound flank steak, cut across the grain in very thin strips
2 tablespoons canola oil, divided
1 cup chopped onion
12 ounces broccoli florets
1 teaspoon cornstarch dissolved in 1 teaspoon water
1. Use a vegetable peeler to cut strips of the orange/clementine/tangerine skin, taking care to make the cuts shallow so very little bitter white pith is on the skin. Set the peel aside. Cut the fruit in half and squeeze out the juice. (You should have about 1/2 cup). Combine the juice with the garlic, ginger, oyster sauce, honey, chili paste and five-spice powder; add the beef, toss thoroughly and allow to marinate 20 minutes.
2. Heat 1 tablespoon of the oil in a large nonstick pan over medium high. Add the orange peel, onion and broccoli and cook, stirring often, until the broccoli is just bright green, about 4 minutes. Transfer to a bowl.
3. Heat the remaining 1 tablespoon oil in the pan. Lift the beef out of the marinade with tongs and add it to the skillet. Cook, stirring, until the beef just begins to brown, about 2 minutes. Transfer to the bowl with the broccoli.
4. Pour the reserved marinade in the pan and bring to a boil. Cook 2 minutes and stir in the cornstarch mixture. Cook 1 minute, add the beef and broccoli mixture back to the pan and cook 1-2 minutes until warmed through. Add salt and pepper to taste. Makes 4 servings.
Nutritional analysis for each serving: 297 calories, 32 g protein, 16 g carbohydrates, 4 g fiber, 12 g fat, 4 g saturated fat, 206 mg sodium
Red Wine Chicken with Spinach and Pecorino
3 tablespoons all-purpose flour
1/2 teaspoon dried oregano
1/2 teaspoon salt
1/4 teaspoon black pepper
1 1/4 pounds boneless, skinless chicken breasts, cut in 1-inch pieces
1 tablespoon olive oil
1/2 cup red wine
2 14.5-ounce cans diced tomato, drained
1 tablespoon tomato paste
4 cups baby spinach leaves
1/3 cup grated pecorino
1. Combine the flour, oregano, salt and pepper in a bowl; toss with the chicken.
2. Heat the oil in a large nonstick skillet over medium heat. Add the chicken and cook, turning occasionally, until browned on all sides, about 6 minutes. (The chicken may not be cooked through at this point). Transfer to a bowl.
3. Add the red wine to the pan and stir to incorporate any bits. Cook until it is reduced by half, about 5 minutes. Stir in the tomatoes, tomato paste and chicken; cook 5-6 minutes until chicken is just cooked through. Add the spinach and cook, tossing until the spinach is just wilted and bright green. Remove from heat, top with the pecorino and serve. Makes 4 servings.
Nutritional analysis for each serving: 315 calories, 35 g protein, 15 g carbohydrates, 3 g fiber, 10 g fat, 3 g saturated fat, 898 mg sodium
TIP: Boost the nutrition of these skillet suppers by adding another vegetable.