One Pot Cooking

I found a box of "One Pot Cooking" recipe cards on the discount rack at my favorite bookstore for $2.99. They really aren't "one pot" recipes and are a little more complicated than what I usually review. I know if I have a hard time cooking it with my single toddler and a weekend only job, most other busy people will have an equally hard time cooking them as well. But I found several that were fairly low carb and high protein. I included all of the nutritional information given for the recipes (honest, look at the photos).
I was very disappointed about the lack of serving size, nutritional info, etc. I hope you like them just the same.
Lentil Soup with Duck
400 calories
12 grms fat
39 grms protein
1 medium carrot
1 celery stalk
8 cups vegetable broth, heated
1 tbs olive oil
1/2 onion, chopped
1/2 leek, white parts only, sliced
4 duck legs, skinned
1 cup Puy lentils, rinsed and drained
1 bouqet garni (thyme, bay leaves, parsley, and leek)
salt and pepper
Blanch the carrot and celery in boiling water for 2 minutes. Rinse them and dice them. Heat the broth in a small pan. Heat the oil in a deep pot or Dutch oven. Add the carrot, celery, onion, leek, and duck legs. Place over the heat and stir, then cover and cook for about 10 minutes. Add the lentils and bouquet garni, the hot broth and bring to a boil. Season lightly with salt and pepper and reduce the heat. Cook for about 1 hour, then remove the duck and bone it. Set the meat aside. Continue cooking the lentil mixture for about 30 minutes, covered, skimming occasionally. Warm the serving bowls and add the duck meat before serving.

Rabbit Goulash
441 calories
24 grms fat
49 grams protein
4 tbs extra-virgin olive oil
1 large onion, thinly sliced
1 rabbit, weighing about 2 pounds 12 ounces, boned and cut into small pieces
1 tbs sweet paprika
1 pinch caraway or cumin seeds
1 bay leaf
1 garlic clove, crushed
1/2 cup dry white wine
about 1/2 cup chicken broth or boiling water
salt and pepper
Heat the oil in a large skillet or saute pan with a lid. Add the onion and cook gently over low heat until transparent. Add the pieces of rabbit and saute until browned all over, turning with a wooden spoon. Sprinkle with paprika and stir again. Add the caraway or cumin seeds, the bay leaf, garlic, and saute for a few minutes. Add the white wine and increase the heat, cooking until the liquid evaporates. Season with salt and pepper. Then add just enough broth or boiling water to cover the rabbit. Cover the pan and continue cooking for about 30 minutes, or until the meat is tender. Add a little broth or hot water in the liquid dries up. Arrange the rabbit goulash on a serving platter and serve hot.

Spiced Chicken
390 calories
17 grms of fat
50 grams of protein
1 chicken weighing around 2 pounds 10 ounces, cut into serving pieces
1 lemon, juice squeezed
3 tbs extra-virgin olive oil
4 tsp butter
1/2 cup dry white wine
2 beefsteak tomatoes, skinned, seeded, and chopped
1 pinch chili pepper
1 pinch oregano
1 pinch cinnamon
2 black peppercorns
2 cloves
salt and freshly ground black pepper
Put the chicken pieces in a plastic or china bowl and sprinkle with lemon juice. Season with salt and pepper. Cover the bowl and marinate at room temperature for 1 hour, turning occasionally. Heat the oil and butter in a skillet. Drain the chicken pieces, then add to the oil and saute until golden all over. Add the white wine and evaporate over high heat. Transfer the chicken to an ovenproof dish. Put the diced tomato in another pan. Add the chili pepper, oregano, cinnamon, peppercorns, and cloves. Bring to a boil and simmer for about 15 minutes, stirring occasionally. Pour the sauce over the chicken in the oven proof dish. Cover with foil and place in a preheated oven, 350 degrees, and bake for 35 minutes.

Korean-style Chicken
180 calories
8 grams fat
25 grms protein
1 pound boneless, skinless chicken breast, cubed
2 garlic cloves, peeled and crushed
1 tsp ground cinnamon
2 tsp fresh grated or ground ginger
1/2 cup soy sauce
2 tbs soybean or corn oil
salt and pepper
Cut the chicken into cubes. Put the chicken cubes in a bowl and add the garlic. Sprinkle with cinnamon, ginger and a pinch each of salt and pepper. Sprinkle with the soy sauce. Marinate for at least 2 hours, stirring occasionally. Brush a shallow oven dish with the soybean or corn oil. Add the chicken and sprinkle the marinade over it. Bake in a preheated oven, 325 degrees, oven for about 35 minutes. The chicken should be crisp and the cooking juices almost completely evaporated.

Baked Quail
277 calories
13 grms fat
34 grms protein
4 quail
6 sage leaves
6 rosemary sprigs
2 tbs extra-virgin olive oil
4 tsps butter
1 carrot, chopped
1 onion, chopped
1 celery stalk, chopped
1 garlic clove, peeled and crushed
1 bayleaf
4 tbs dry white wine
salt and pepper
Season the quail with a pinch each of salt and pepper, then stuff each bird with a sage leaf and a sprig of rosemary. Truss with kitchen string. Heat the oil and butter in a dep ovenproof pot or Dutch oven. Add the quails and brown lightly on all sides over medium high heat, using tongs to turn quail. Add the carrot, onion, celery, crushed garlic, bayleaf, and the remaining sage and rosemary. Pour the white wine into the pot and transfer it to a preheated over, 375 degrees. Cook for 25 minutes, basting the quails every 5 minutes with the cooking juices.

Chicken and Orange Balti
300 calories
13 grams fat
35grms protein
1 orange
1 onion
1 garlic clove
2 skinless, boneless chicken breasts, about 1 pound 5 ounces
2 tbs extra-virgin olive oil
1/2 tsp ground cumin
1/2 tsp ground coriander
1/2 tbs balti masala
1/2 tbs garam masala
1 1/4 cups tomato sauce
1 tbs minced parsley
1 tbs fresh chopped cilantro
salt
For garnish
1 tbs mince parsley
1 sprig fresh cilantro
Peel the orange and divide it into segments. Remove the white parts. Peel and slice the onion, then peel and crush the garlic clove in a garlic press. Cook the chicken breast in a pan for about 5 minutes in a little salted water. Drain and let cool. Cut into 1/2-inch cubes. Heat the oil in a wok and saute the chicken cubes over high heat until golden. Remove from the wok and keep warm on paper towels. Saute the onion and garlic in the liquid left in the wok. Add all the spices and brown for two minutes. Add all the spices and brown for 2 minutes. Add the tomato sauce, parsley, cilantro, and half of the orange segments. Bring to a boil . Return the chicken cubes to the pan, and cook for another 15 minutes. Garnish with the remaining orange segments, minced parsley, and a sprig of cilantro.

Chicken Breasts Jardiniere
330 calories
15 grms fat
26 grms protein
7 oz fresh favabeans shelled
4 tbs corn oil
2 chicken breasts, skinned and boned
1 scallion
1 onion, finely chopped
3 carrots, sliced
1 leek, sliced
4 zucchini, peeled and sliced
2/3 cup garden peas
2/3 cup sliced green beans
1/3 cup canned corn, drained
4 tbs chopped basil
4 tbs minced parsley
salt and pepper
Parboil the shelled fresh lima beans in a pan of boiling water. (do not add salt) Drain and remove the skins. Heat 2 tbs oil in a skillet and add the chicken breasts. Saute until brown on both sides. Add a few tbs of water and season with salt. Cover the pan, then continue cooking over moderate heat for about 20 minutes. Drain and keep warm. In another skillet, heat the rest of the oil and lightly saute the scalliion and finely chopped onion. Add the sliced carrot, leek zucchini, peas, blanched fava beans, green beans, and corn, and cook briefly, stirring with a wooden spoon. Add 1/22 cup water and season with salt and pepper, then cook on low heat, uncovered, for 10-15 minutes. When the vegetables are tender but still brightly colored, remove from the heat and add the basil and parsley. Stir well and transfer to a serving platter. Slice the chicken and arrange over the vegetables.

Chicken with Black Olives
210 calories
12 grms fat
23 grms protein
2 tbs olive oil
2/3 cup canned tomatoes, crushed
2 skinless, boneless chicken breasts about 1 pound 5 oz
20 small black olives
1 tsp anchovy paste
salt
Combine the oil, crushed tomato, and a pinch of salt in a medium, flat-based, microwave-safe bowl. Mix with a wooden spoon. Cover with plastic wrap and cook on full power for 2 minutes. Slice the chicken breasts, first lengthwise then crosswise, into 3/4 inch pieces. Add the chicken to the bowl. Season with salt, then stir, and cook uncovered on full power for 9 minutes, stirring halfway through the cooking. Combine the olives and anchovy paste and add to the chicken. Let stand for 3-4 minutes before serving.

Beef Lombardy-style
400 calories
14 grms fat
45 grms protein
1 pound 12 oz lean, boneless beef, cubed
1 onion, thinly sliced
2 cups dry red wine
1 tsp fennel seeds
3-4 juniper berries
1 piece cinnamon stick
1 small chili pepper
2 tbs extra-virgin olive oil
4 tsps bacon, finely chopped
salt and pepper
Place the cubes of beef in a bowl. Add the onion and wine. Cover the bowl and let the meat marinate in a cool place for about 12 hours. Drain and dry carefully with a paper towel. Reserve the wine marinade. Wrap the fennel seeds, juniper berries, cinnamon stick, and chili pepper in cheesecloth. Heat the oil and add the finely chopped bacon. Saute briefly, stirring with a wooden spoon. Add the cheesecloth bag of seasonings and the meat. Brown the meat on each side over high heat. Sprinkle with 2 tbs of the strained marinade wine. Season with salt and pepper. Cover and cook over medium heat for 1 hour, sprinkling occasionally with the wine from the marinade. Discard the cheesecloth bag of seasoning before serving.

Rolled Rib with Spring Vegetables
375 calories
19 grms fat
39 grms protein
2 tbs butter
2 tbs extra-virgin olive oil
1 pound 9 ounces rolled rib of beef
1/2 cup fresh green beans
4 carrots, sliced
1/2 cup green peas
2 cups beef or vegetable broth
1 lemon, juiced squeezed
salt and pepper
Heat the butter and oil in a pan and brown the meat evenly, turning it with a spatula. Transfer the meat to a deep pot with a lid. Add the vegetables and broth. Cover tightly and simmer on the stove for 2 hours. Halfway through cooking, season with salt and pepper to taste. When the meat is tender, remove it from the pot and let it rest. Reduce the cooking liquid by removing the pot lid and cooking over fairly high heat until it has a syrupy consistency.

Beef Bourguignon
391 calories
23 grms fat
35 grms protein
1 pound 12 ounces lean, boneless beef, cubed
3 tbs oil
salt and pepper
FOR THE MARINADE
1 onion, diced
1 celery stalk, diced
1 carrot, chopped
1 garlic clove, minced
1 sage sprig
4 basil leaves
4 coriander seeds
1 pinch cinnamon
2 whole cloves
1 pinch nutmeg
2 juniper berries
5 black peppercorns
1 bouquet garni (made of 2 parsley sprigs, 1 sprig of thyme, and 2 bay leaves)
1 tbs brandy
1 cup red wine
FOR THE STEW
2 cups pearl or pickling onions
2 tbs butter
1 dash of sugar
4 oz lean bacon
2 cups white mushrooms
salt
Place the meat in a bowl. Mix together all the ingredients for the marinade and pour over the meat. Marinate for 12 hours. Drain the meat and pat dry, reserving the marinade. Heat the oil and brown the meat. Season with salt and pepper, then add the marinated vegetables, removing the bouquet garni. Cook over high heat for 10 minutes. Return the boquet garni to the pot with the marinade liquid, then cover and cook over medium heat for 40 minutes, stirring occasionally. Meanwhile, glaze the pearl onions, place in a pan with the butter, sugar, and salt. Add 1/2 cup water and cook over medium heat 15-20 minutes. Brown the bacon in a non-greased skillet until the fat is rendered. Remove and set aside. Brown the mushrooms and the bacon fat for a few minutes. When cooked, remove the meat. Let the vegetables cool, then grind in a vegetable mill or food processor. Combine the vegetable puree, bacon, meat, pearl onions, and mushrooms and serve.