Panther Fuel Stop: One Pot Meals
Chicken with Tomatoes and Mushrooms

4 boneless, skinless chicken breast halves,
 1 can (14.5oz) low sodium stewed tomatoes
about 1 ½ lbs
 ¼ teaspoon dried oregano
 1 tablespoon olive oil
 ¼ teaspoon paprika
 8 oz mushrooms quartered
 salt and pepper to taste
 2 garlic cloves, minced
Directions: Season chicken with salt and pepper. In a large saucepan with a tight-fitting lid, heat oil over
medium-high heat, swirl to coat bottom of pan. Cook chicken, turning when it easily releases from the pan, until
golden, 4 to 6 minutes. Transfer to plate. Add mushrooms, cover and cook until softened, about 5 minutes. Add
garlic, tomatoes, oregano, paprika. Reduce heat to medium-low, cook, covered, until tomatoes have broken
down. 10-15 minutes. Return chicken and any accumulated juices to pan. Cover and cook until chicken is
opaque throughout, 4-6 minutes. Turn chicken to coat with sauce and serve.
*Makes 4 serving with: 198 Calories, 8g carbohydrate, 42g protein, 3g fat, and 2g fiber per serving.
**Cost:~$6
Yellow Rice Chicken Skillet






4 bone-in chicken thighs with skin
1 tablespoon canola oil
2 cloves garlic, minced
1 teaspoon turmeric
½ teaspoon cumin
¼ teaspoon cinnamon





1 ½ cups long grain jasmine rice
1 ½ cups frozen peas
2 ½ cup low sodium chicken broth
¼ bunch fresh cilantro (optional)
pinch salt and pepper
Directions: Pat the chicken thighs dry with a paper towel, then season both sides with salt and pepper.
Heat a large deep skillet over medium heat. Add the oil, then tilt the skillet to spread the oil over the
surface. Place the chicken thighs in the skillet, skin side down, and allow to brown before flipping (about
five minutes). Flip the thighs and let brown on the second side (another five minutes). Remove the
browned thighs to a clean plate. If there is excess oil in the skillet, pour it off into a bowl to cool, leaving
about 1 tablespoon of oil and fat in the skillet. Add the minced garlic, turmeric, cumin, and cinnamon to the
skillet. Sauté for about one minute, or until the garlic is soft and frag rant. Pour the chicken broth into the
skillet and use a wooden spoon to dissolve any browned bits off the bottom of the skillet. Once the
browned bits are dissolved, add the frozen peas and rice, and give it a quick stir to distribute the broth and
spices. Nestle the browned chicken thighs into the rice and peas. Place a lid on the skillet and turn the
heat up to medium-high. allow it to come to a boil. Once it reaches a boil, turn the heat down to low (or just
above low) and let the skillet simmer for 25 minutes. After 25 minutes, turn the heat off and let it sit
undisturbed for an additional 10 minutes. Finally, remove the lid and fluff the rice with a fork, mixing the
peas in as you go. Top with fresh cilantro, if desired.
*Makes 4 servings with: 489 Calories, 74g carbohydrate, 31g protein, 5g fat, and 3g fiber per serving
**Total Cost: ~$6.00
http://www.budgetbytes.com/2015/09/yellow-rice-chicken-skillet/
Creamy Spinach & Sausage Pasta




6oz smoked sausage
1 tablespoon olive oil
1 (14.5 oz) can diced tomatoes w/chilies
2 cups low sodium chicken broth




8oz whole grain pasta
3 cups fresh spinach
1 cup shredded Monterrey jack cheese
1 whole green onion
Directions: Thinly slice the smoked sausage and add it to a large skillet with 1 tablespoon of olive oil.
Sauté the sausage over medium heat until it is nicely browned (about 5-7 minutes). Drain off the
excess fat. Dice the onion and add it to the skillet. Continue to sauté until the onion has softened
(about 5 minutes). Add the can of diced tomatoes with chilies and the chicken broth. Stir to combine
and dissolve any browned bits off of the bottom of the skillet. Add the uncooked pasta to the skillet
and make sure it is all submerged under the liquid. Place a lid on the skillet and allow the mixture to
come up to a boil. Once it reaches a boil, turn the heat down to low and let it simmer for about ten
minutes, or until the pasta is tender. Stir once or twice while the pasta cooks to keep it from sticking.
Stir in the fresh spinach, one cup at a time, until wilted. If you add it all at once, the skillet will be too
full to stir. Keep the heat on while adding the spinach, so the liquid will continue to simmer and
thicken. Sprinkle the shredded cheese on top, replace the lid, and let it sit for a few minutes, or until
the cheese is melted. Slice the green onions and sprinkle them over top. Serve hot!
*Makes 4 servings with: 380 Calories, 49g carbohydrate, 15g protein, 13g fat, and 9g fiber. Per serving
**Total Cost: ~$6.00
Milwaukee Sports Performance 2016