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3 One-Dish Delights

Looking for quick and easy ideas for lunch or dinner? Foodie Alison Lewis serves up hearty and healthy one-dish meals and appetizers.

1. Crockpot Korean Beef

2 pounds beef stew meat
2 teaspoons canola oil
¾ cup low-salt beef broth
2 tablespoons less-sodium soy sauce
2 tablespoons rice wine vinegar
3 garlic cloves, minced
1 tablespoon peeled and grated gingerroot
1 (12-ounce) package green beans 
2 cups brown rice (gluten-free works great)
Chopped green onions (optional)

1. In a large skillet, cook beef in hot oil over medium-high heat, stirring frequently, 1 to 2 minutes per side or until lightly browned. Set aside.
2. In a large bowl, whisk together beef broth, soy sauce, rice wine vinegar, garlic, and gingerroot. Place beef in a crockpot; add broth mixture, stirring well. Cook on LOW for 7 to 8 hours or HIGH for 3 to 4 hours. 
3. During last 5 minutes of cooking, steam green beans 5 minutes; let cool and serve with beef over rice. Top with green onions, if desired. Serves 4. 

 

 

2. Ginger Detox Soup

Ginger, chicken, and fresh vegetables in a delicious stock will leave you feeling refreshed and ready for spring.

2 skin-on, bone-in chicken breasts
1 (3-inch) piece ginger, peeled and sliced
½ medium yellow onion, diced
2 stalks celery, diced
1 large carrot, peeled and diced
2 bay leaves
2 tablespoons fresh lemon juice
½ teaspoon ground turmeric
¼ teaspoon freshly ground pepper
2 cups baby spinach or fresh kale

In a large Dutch oven, cook chicken in 8 cups water with ginger, onion, celery, carrot, bay leaves, lemon juice, turmeric and pepper. Bring to a boil; reduce heat to low, cover, and simmer 1 hour, stirring occasionally. Let soup cool. Remove chicken and bay leaves from soup; remove skin from chicken and shred. Turn Dutch oven to medium heat. Add chicken back to the soup, and add spinach. Cook over low heat 5 to 10 more minutes or until spinach is wilted and heated through. Serves 4. 

 

 

3. Easy Poke Bowl 

The trending dish Poké (pronounced POKE-AY, not POKE-EE) is chunks of raw fish marinated in soy sauce and sesame oil, tossed with sesame seeds and seaweed.

1 tablespoon less-sodium soy sauce
1 tablespoon rice wine vinegar
1 teaspoon avocado oil
1 teaspoon sesame seeds
½ teaspoon crushed red pepper flakes
1 pound sushi-grade ahi tuna, cubed
1 cup thinly sliced cucumber
2 green onions, thinly sliced
1 large avocado, seeded and chopped
Cooked brown rice, at room temperature
Arugula leaves, seaweed salad, pickled ginger, sesame seeds (optional)

1. In a large bowl whisk soy sauce, vinegar, avocado oil, sesame seeds, and red pepper flakes. Add the tuna, tossing gently. Add cucumber and green onions, stirring gently. Let stand 5 minutes.
2. Add avocado to tuna, mixing gently. To serve, scoop rice into bowls, top with tuna; add arugula leaves or seaweed salad, ginger, and sesame seeds, if desired. Serves 4.