Going Dutch - Dutch Oven Cooking

Tara Sallee, MS, RD, LD, Hy-Vee Corporate Dietitian

 
If you are looking for the most versatile kitchen cookware in 2022, look no further as you can bake, roast and sauté all in one pot: a Dutch oven! Most Dutch ovens are made of cast iron covered with an enamel coating. Both materials are safe to use on the stovetop (electric, gas and induction burners), in the oven, and are durable and easy to clean. Enameled cast iron is oven-safe up to 500°F, and includes pot protectors that prevent chips and moisture buildup.
 
This cookware can cook a whole chicken, your favorite casserole, brown meat, sauté vegetables and even bake bread! It can go from a high cooking temperature on the stovetop to a slow cooking method in the oven. A Dutch oven distributes even heat when cooking and remains even heat longer than any other pot, pan or kitchen cookware. You can find a Dutch oven in many colors and sizes to fit your style or make a stylistic statement. Look for a variety of Dutch ovens at Hy-Vee or on HSTV.com where you can stream and shop. Check out the dietitian-approved Dutch oven recipe below.
 
 
Oven-Baked Paella
Hands On 20 minutes
Total Time 1 hour
Serves 8 (1 1/3 cups each)
 
All you need:
1 (1-lb) pkg Hy-Vee Fish Market frozen shell-on, EZ peel and deveined raw shrimp (16 to 20 ct.), thawed
1 tbsp Gustare Vita olive oil
⅔ cup Hy-Vee Short Cuts chopped white onions
1 red bell pepper, seeded and cut into strips
⅔ (13.5-oz) pkg fully cooked smoked chorizo sausage, sliced
1½ tsp ground turmeric
1½ tsp smoked paprika
4 cloves garlic, minced
1 (6.8-oz) pkg Hy-Vee Spanish rice and vermicelli mix
1 cup Hy-Vee long-grain white rice
4½ cups Hy-Vee no-salt-added chicken stock
1½ tbsp Hy-Vee tomato paste
 ½ (12-oz) pkg frozen Hy-Vee sweet peas, thawed
 
All you do:
1. Preheat oven to 325°F. Peel shrimp, leaving tails intact. Pat shrimp dry with paper towels.
2. Heat oil in a 4-qt. Dutch oven over medium heat. Add shrimp; cook 2 to 4 minutes or until shrimp reach (145°F). Remove from Dutch oven and set aside. Add onions, bell pepper and chorizo to Dutch oven; cook 3 to 5 minutes or until vegetables are softened and chorizo is lightly browned.
3. Stir in turmeric, paprika and garlic. Add Spanish rice mix with seasoning packet and white rice; cook and stir 1 minute or until fragrant. Stir in chicken stock and tomato paste. Bring to a boil. Cover and transfer to oven. Bake 30 minutes or until most of stock is absorbed.
4. Remove from oven, stir in shrimp and peas. Cover and bake 8 to 10 minutes or until shrimp are heated through.
 
Nutrition facts per serving: 330 calories, 11g fat, 3g saturated fat, 0g trans fat, 110mg cholesterol, 920mg sodium, 35g carbohydrates, 3g fiber, 4g sugar (0g added sugar), 21g protein. Daily Values: Vitamin D 0%, Calcium 6%, Iron 10%, Potassium 6%
 
Recipe source: April 2022 Hy-Vee Seasons magazine
 
 
The information is not intended as medical advice. Please consult a medical professional for individual advice
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