CHARLESTON, W.Va. -- Skillet suppers are a fast and easy dinner option for busy families and for the cook who prepares their meals. This week's recipes focus on main dishes that can be prepared and cooked in a skillet.
The recipes feature small portions of a variety of meats including chicken breasts, pork chops, ground beef, ground turkey and top round beef.
The task of cleaning only one pot allows plenty of time afterward to enjoy an evening in front of a roaring fireplace.
One-Pan Potatoes and Chicken
Makes 6 servings. Recipe from University of Kentucky Extension.
4 medium potatoes, cut into 3/4-inch cubes
1 pound chicken breasts, boned, skinned and cut into 3/4-inch cubes
2 tablespoons oil
1 cup salsa
1 25-ounce can whole kernel corn, drained
COOK potatoes in a microwave until tender, about 8 to 10 minutes.
BROWN chicken in oil in a large skillet on high for 5 minutes.
ADD potatoes. Cook until potatoes are slightly browned. Add salsa and corn. Cook until heated through.
SERVE with warm whole-wheat tortillas or freshly baked corn bread.
Nutrition information: Per serving: 260 calories, 7 grams total fat, 1 gram saturated fat, 50 milligrams cholesterol, 28 grams total carbohydrates, 2 grams dietary fiber, 19 grams protein, 440 milligrams sodium.
Makes 4 servings. Recipe from Pennsylvania Nutrition Education Program.
1 medium green pepper, chopped into strips
4 boneless pork chops (about 1 pound)
1/8 teaspoon salt
1 tablespoon vegetable oil
1 8-ounce can pineapple chunks (un-drained)
1/4 teaspoon ginger
1/4 teaspoon cinnamon
CUT green pepper into strips.
HEAT oil in a large skillet. Place pork chops on the heated skillet. Sprinkle salt on top. Cook the pork for 5 minutes on low heat on each side. The pork should lose its pink color when it is cooked enough.
REMOVE the cooked pork from the skillet. Place in a serving dish.
PUT the green pepper slices in the skillet. Stir in the pineapple chunks with their juice. Stir in the ginger and cinnamon. Simmer about 3-5 minutes.
SPOON the pineapple mixture over cooked pork.
SERVE with cooked brown rice.
Nutrition information: Per serving: 390 calories, 21 grams total fat, 6 grams saturated fat, 130 milligrams cholesterol, 160 milligrams sodium, 9 grams total carbohydrate, 1 gram dietary fiber, 40 grams protein.
Skillet Noodles and Beef
Makes 8 servings. Recipe from University of New Hampshire Extension.
1/2 pound ground beef
1/2 cup onion, chopped
1 15-ounce can tomato sauce
1 1/2 cups water
1/4 teaspoon garlic powder
1/4 teaspoon oregano
1/4 teaspoon basil
3 cups noodles, uncooked, 1/2-inch wide
1 10-ounce package spinach, frozen, chopped
1 cup nonfat cottage cheese
1/2 cup skim mozzarella cheese, shredded
BROWN ground beef in a large skillet. Drain and rinse to remove fat.
ADD onion, tomato sauce, water and spices. Cover and bring to a boil. Add noodles. Cover and simmer for 5 minutes.
DEFROST spinach in the microwave. Stir spinach into skillet mixture. Cover and simmer for 5 minutes. Stir mixture.
SPOON cottage cheese on top and sprinkle with shredded mozzarella cheese. Cover and simmer for 10 minutes. Add water if mixture gets to dry.
SERVE with fresh green salad.
Nutrition information: Per serving: 170 calories, 5 grams total fat, 2 grams saturated fat, 35 milligrams cholesterol, 480 milligrams sodium, 8 grams total carbohydrates, 2 grams dietary fiber, 15 grams protein.
Makes 4 patties. Recipe from Ohio State University Extension.
1 1/4 pounds ground turkey
1 cup bread crumbs
1/4 green onion, chopped
1 tablespoon prepared mustard
1/2 cup chicken broth