Cooking for One

Many people tell me they don't cook because it is difficult to make food for just one person. For those of you who live alone, or cook yourself a separate meal from what your family eats, this post is for you. All the recipes make 1-2 servings. Although, others are going to see how great your meal looks and will want you to make enough for them!

Greens, Egg, and Ham Breakfast Bowl

Makes 1 serving

Ingredients:

1-2 oz diced lean ham

½ bunch of swiss chard (about 3 cups chopped), thick stems removed, rinsed well

¼ red onion, thinly sliced

1 teaspoon olive oil (optional)

½ avocado, sliced

1 egg, cooked to your preference

Hot Sauce

Freshly ground pepper

Directions:

1. Heat oil in a large pan over medium-low heat.

2. Add the diced ham and cook until it starts to brown.

3. Add the chard and onions; let it cook until chard has wilted well.

4. Put ham, chard, and onions into a bowl. Top with cooked egg, and avocado. Drizzle hot sauce and pepper. Enjoy!

Recipe modified from: http://www.macheesmo.com/greens-and-ham-breakfast-bowl/

Nutrition: Calories 305, Protein 22.6 g, Fat 18.64 g, Carbs 13.81 g, Sugar 3.18 g, Fiber 7 g

Substitutes: If you're hesitant about using greens, substitute the Swiss chard for another green leafy vegetable such as kale or spinach.

Stuffed Bell Peppers

Makes 2 pepper halves

Ingredients:

One green pepper; cleaned and halved with seeds and membrane (the white stuff inside that tastes bitter) removed

1 teaspoon extra virgin olive oil

¼ cup onion, chopped

1 small garlic clove, minced

1 green onion, chopped fine

¼ pound ground turkey

½ can diced tomatoes (reserve ¼ cup of liquid)

Sprinkle of parsley

Sprinkle of Italian Seasoning

Sprinkle of shredded cheese, about 1 oz per pepper half

Directions:

1. Preheat oven to 375 degrees.

2. Sauté onions and garlic in olive oil until onions begin to sweat.

3. Add green onions and ground turkey, cook until turkey is browned.

4. Add diced tomatoes, parsley, and Italian seasoning. Cook until heated through.

5. Place mixture inside green pepper halves.

6. Pour reserved tomato liquid in baking dish, and place pepper in dish.

7. Top each pepper with cheese. Cook in oven about 20 minutes or until cheese is golden brown.

Recipe modified from:  http://www.food.com/recipe/low-carb-stuffed-bell-peppers-156140?mode=us&st=true&scaleto=1 .This recipe is also great for the whole family. The website will calculate all ingredients based on how many servings you want to make.

Nutrition: Calories 238, Protein 24 g, Fat 12.52 g, Carbs 8.81 g, Sugar 4.41 g, Fiber 2.6 g

Substitutes: You can add extra vegetables to this dish, such as tomatoes, mushroom, and peppers. Make it a meatless dish, and save money, by using black beans instead of ground meat.

Stuffed Avocado with Garlic Shrimp

Makes 2 avocado halves

Ingredients:

1 whole medium avocado

1 cup medium to large shrimp, raw or uncooked frozen (defrost prior to cooking)

3-4 cloves garlic, minced

1 Tablespoon olive oil

Coarse sea salt, to taste

Freshly ground pepper, to taste

Fresh parsley or cilantro, chopped

Chili powder, optional

Directions:

1. Half the avocado and take the pit out.
2. Scrape out most of the avocado meat, leaving a very thin layer to hold up the shell.
3. Chop the avocado meat into squares and place in a bowl.
4. In a pan heat olive oil over medium heat. Add minced garlic and the shrimp.
5. Add a dash of coarse sea salt, and lower heat, cook just until the shrimp turn pink. Overcooked shrimp will be dry and hard.
6. Pour the shrimp with garlic and olive oil into the bowl with the avocado pieces.
7. Add some chopped parsley or cilantro and chili powder, mix well.
8. Spoon the mixture into the avocado shells, sprinkle with some freshly ground pepper, and garnish with additional parsley/cilantro.

Recipe modified from:  http://thesaffrongirl.com/stuffed-avocado-with-garlic-shrimp/

Nutrition: Calories 258, Protein 21.71 g, Fat 17.47 g, Carbs 7, Sugar 1 g, Fiber 4.6 g

Substitutions: Substitute shredded chicken if you have it on hand or if you do not like seafood. Add a squeeze of lemon or lime juice on top if you have fresh citrus on hand. Chili powder usually has added salt. Use paprika/oregano/ground cayenne instead. Not enough food? Add a hard boiled egg for more protein and staying power.

Burrito Bowl

Makes 1 serving

Ingredients:

1/4 cup black beans
1 teaspoon chicken broth
Pinch of cumin
Pinch of cayenne
Pinch of garlic powder
1/2 cup red cabbage, sliced thin
3 ounces precooked grilled chicken breast, sliced thin
2 tablespoons nonfat Greek yogurt
2 tablespoons fresh salsa
Fresh cilantro, for garnish
Sliced green onions, for garnish

Directions:

1. Microwave back beans with chicken broth, cumin, cayenne, and garlic powder on high for 30-45 seconds.

2. Grab a bowl. Layer first the cabbage, then the black beans, chicken, Greek Yogurt, salsa, cilantro, and green onions. Enjoy!

Recipe modified from:  http://www.popsugar.com/fitness/Healthy-Burrito-Bowl-Recipe-32431275

Nutrition: Calories 350, Protein 42.6 g, Fat 3.8 g, Carbs 36.3 g, Sugar 4.4 g, Fiber 8.3 g

Substitutions: Try sliced jicama instead of cabbage, or use a pre-made slaw mix from the store.

Asian Shrimp Stir Fry

Makes 1 serving

Ingredients:

Any leftover vegetables such as:

Chopped mushrooms, onions, peppers, carrots, and celery

1 Tablespoon Sesame oil

3 oz Shrimp

2 Tablespoons Stir fry sauce

1 Egg

Directions:

1. Sauté leftover in sesame oil until soft.

2. Add in shrimp and stir fry sauce. Cook until shrimp are pink (about 3-4 minutes).

3. Add in a beaten egg for the last minute; stir to scramble. Serve over cauliflower rice or eat by itself, depending on how many vegetable and shrimp you add.

Recipe modified from: http://greatist.com/health/healthy-single-serving-meals

Nutrition: Calories 284, Protein 21.49 g, Fat 15.69 g, Carbs 14.41 g, Sugar 8.21 g, Fiber 1.7 g.

Substitutions: Sesame oil is popular in Asian cooking, but you can use regular vegetable or olive oil instead. This recipe is perfect for using up vegetables in the refrigerator that might otherwise not be used.