One-pot meals: mix, heat, stir. We call it the lazy guy's muscle-fueling dinner-made in no time flat - Active Nutrition

Men's Fitness, Dec, 2002

We're guessing your kitchen is equipped like this: one large pot for pasta, one fork (sitting in the sink with last night's dinner), two margarita glasses and a bunch of ketchup packets. Don't worry, we're not here to judge. On the contrary, you have everything you need. With a few items from the supermarket and one large pot, you can make a half-dozen meals that are tasty and nutritionally complete and, best of all, will help keep you muscular. Simply combine ingredients, put the pot on the stove and let the flame go to work. You're not going to wine and dine any beauty queens, but when your stomach is grumbling and your muscles are starved, these one-pot meals are more like one-pot miracles. And think how easy cleanup will be.

HEARTY BEEF STEW

What you get:

* Steak, which delivers a big protein punch and is a rich source of iron. Beef stew was a favorite of Irish peasants who used to spend 12 hours a day shoveling peat moss. Ergo, it's a safe bet it will get you through a workout.

* Carrots, loaded with the antioxidant beta-carotene.

* Green beans, a good source of folate.

* Mushrooms, rich in lentinan, a molecule that fires up your immune system.

What you need:

(Makes two servings)

1/2 lb lean sirloin, cut into 1-inch
  cubes
1 tbsp all-purpose flour
1 14 1/2-oz. can reduced-sodium
  beef broth
4 small red potatoes, quartered
12 baby carrots
10 cremini or button
  mushrooms, stems
  removed, caps sliced
1 cup green beans, ends
  trimmed
1 tsp dried thyme
1/2 tsp salt
1/4 tsp ground black pepper

(Serve with a whole-grain roll or a
wedge of whole-wheat bread.)

How to cook it:

* Combine the beef and flour in a large saucepan and stir, coating the beef with the flour (this helps create a thick, savory gravy).

* Add the remaining ingredients and set the pan over high heat.

* Bring the mixture to a boil, reduce the heat to medium and simmer for 10 minutes.

* Stir frequently until the beef is cooked through and the potatoes are fork-tender.

Per serving: 477 calories, 66g carbs, 38g protein, 7g fat, 9g fiber

SANTA FE CHICKEN WITH BLACK BEANS AND BROWN RICE

What you get:

* Chicken breast, a source of high-quality protein.

* Brown rice, providing fiber and B vitamins.

* Black beans, packed with fiber and heart-friendly folate.

* Red peppers, which satisfies one of your five daily vegetable servings and is brimming with vitamin C.

* Only one-tenth of your recommended daily intake of fat.

* Enough fiber to keep your intestines in good working order.

What you need:

(Makes two servings)

1 cup instant brown rice
1 cup water or reduced-sodium
  chicken broth
1/2 lb boneless, skinless chicken
  breast, cut into 1-inch pieces
1 15-oz. can black beans, rinsed
  and drained
1 4-oz. can chopped green chilies
1 red bell pepper, seeded and
  chopped
2 tbsp chopped fresh cilantro
1 tsp ground cumin
1/4 tsp salt
1/4 tsp cayenne pepper

How you cook it:

* Put the rice in a large saucepan.

* Add the rest of the ingredients and set the pan over high heat.

* Bring the mixture to a boil.

* Reduce the heat to medium-low, cover the pan with a lid, and cook for 10 minutes until all the liquid is absorbed.

* Remove the pan from heat and fluff the mixture with a fork to separate the ingredients.

Per serving: 567 calories, 81g carbs, 48g protein, 6g fat, 21g fiber

TURKEY CHILI

What you get:

* Turkey breast, packed with protein and low in fat.

* Canned tomatoes, chock-full of the prostate-friendly antioxidant lycopene.

* Green peppers, an excellent source of vitamin C. The peppers also contain a nice hit of vitamin A and a dash of folate.

* A significant amount of fiber, which helps minimize your body's fats absorption.

What you
need:

(Makes two
servings)

3/4 lb skinless
  ground
turkey breast
1 15-oz. can diced
  tomatoes
1 8-oz. can tomato
  sauce
1/2 cup chopped onion
2 celery stalks, chopped
1 green bell pepper, seeded and
  chopped
1/2 cup frozen lima beans
1/2 cup frozen corn
1 jalapeno pepper, seeded and
  minced
1 tbsp chili powder
1 tsp ground cumin
1 tsp dried oregano
1/2 tsp crushed red pepper flakes (or
  more to taste)
2 oz. baked tortilla chips

(Optional: Top the chili with shredded,
reduced-fat cheddar cheese.)

How you cook it:

* Place the turkey in a large saucepan and add all ingredients but the tortilla chips.

* Set the pan over medium heat and bring the mixture to a simmer.

* Cook for 10 to 15 minutes until the turkey is cooked through, giving an occasional good stir.

* Spoon the chili into bowls and serve the chips on the side.

Per serving: 444 calories, 67g carbs, 36g protein, 4g fat (without the low-fat cheese topping), 16g fiber

SHRIMP-AND-COUSCOUS CURRY

What you get:

* Plenty of high-in-protein shrimp. With almost no fat, shrimp also has a lot of zinc, a mineral that helps red blood cells stay healthy and your man unit function optimally. (Not to mention you can buy shrimp already cooked, a timesaver in your busy day.) Shrimp does contain a good amount of cholesterol, but scientists have determined that dietary cholesterol doesn't directly affect your blood-fat levels. The danger comes from saturated fat, of which shrimp has none.