"It's not worth the time it takes to cook for just one person. And what about all those leftovers?" For some people who have cooked for a large family, or who are single for the first time, making a dinner to eat alone may seem like a big effort with few rewards. As a result, many who are forced to eat alone may skip meals, pay little attention to what or how much we eat, substitute snacking for good balanced meals, eat out or turn to frozen meals just to get by. Truth is, cooking for one or two is worth the time and effort for one reason--your health.
MUSTARD CHICKEN
1 teaspoon olive oil ½ onion, chopped 165g chicken breast, sliced thinly 1 crushed clove of garlic 40ml chicken stock ¼ teaspoon chilli paste ½ teaspoon ground coriander ½ teaspoon mustard 1 teaspoon tomato puree Salt & freshly ground black pepper Basil leaves, handful
Heat the oil in a large saucepan, stir in the onion and cook for around 5 minutes until soft. Add the chicken pieces and to the pan, then add in the garlic. Cook whilst stirring occasionally, until it is golden brown. Stir the stock in along with the puree, chilli, mustard, coriander and seasoning. Bring lightly to the boil and stir. Simmer gently for around 10 minutes. Stir in the basil.
LEMON CHICKEN PASTA
100g cooked chicken 40g dried pasta Juice and rind of half a lemon 50g Extra Low Fat Soft White Cheese 50ml skimmed milk 30g green beans, blanched for 2 minutes (or frozen) Salt and freshly ground black pepper
Cook the pasta according to the instructions on the packet and then drain. Return to pan. Add the cooked, cubed chicken, lemon juice and rind, the cheese, the milk and the blanched green beans. Stir over medium heat until the cheese has melted and the pasta is coated in the creamy sauce. Season to taste.
FAST COURGETTE SPAGHETTI
1 teaspoon olive oil 1 small courgette, washed and cut into sticks 50g spaghetti 4 basil leaves, roughly torn Salt and freshly ground black pepper
Heat the oil in a large frying pan, season the courgette and cook gently for 3-4 minutes, stirring occasionally. Cook the spaghetti al dente - firm to the bite. Turn the spaghetti into a large, heated serving bowl and stir in the courgettes. Stir in the roughly torn basil leaves and some freshly ground black pepper. Serve immediately.
SEAFOOD PASTA
1 tomatoes, quartered 1 yellow pepper, quartered 1 small red onion, quartered ½ chilli powder 1 clove garlic, crushed Salt and freshly ground black pepper 1 teaspoon Olive Oil 40g Pasta 75g Chilled Seafood Cocktail 30g frozen peas 1 teaspoon chopped parsley
Pre-heat oven to 200C/ (400F) /Gas Mark 6. Place the prepared vegetables on a baking tray, then sprinkle with the chilli powder, garlic and olive oil. Season with salt and freshly ground black pepper. Cook for about 15-20 minutes, until roasted. The peppers may need a little longer - allow the skins to begin to blacken. Remove from the oven, then place the peppers in a plastic bag - this makes it easier to remove the skins. Separate the onion into pieces. Remove skins from peppers and cut into thin strips. Cook pasta in a large pan of boiling salted water, according to packet directions. Drain. Return to the pan, then add the seafood cocktail, roasted vegetables with the juices, and peas. Cook until the seafood is piping hot and ready to eat. Serve sprinkled with the chopped parsley.
WARM NOODLE SALAD
2 teaspoons rice vinegar or cider vinegar 2 teaspoons light soy sauce 1 teaspoon Thai fish sauce (nam pla) 1 teaspoon olive oil 1 carrot, cut into short strips 50g mange tout 2 spring onions, trimmed and sliced 40g Egg Noodles 75g Raw Tiger Prawns
Whisk together the vinegar, soy sauce and fish sauce. Set aside. Heat the oil in a wok, add the carrots, mange tout and spring onions and stir-fry for 2 minutes. Add the noodles and stir-fry for a further 4-5 minutes. Add the prawns and stir-fry for 2-3 minutes. Remove from heat, stir in the dressing and serve.
THAI HOT BEEF SALAD
¼ cucumber cut into matchsticks 3spring onions, including tops, sliced ½ red onion, sliced into 2mm rings ½ mango, cut into matchsticks 2 sprigs mint, roughly chopped Small bunch coriander, roughly chopped ½ sweet potato, peeled and cut into matchsticks ½ red chilli with seeds, sliced into rings 100g rump, sirloin or fillet steak For the dressing 2 teaspoons rice vinegar Juice of ½ lime 2 teaspoon fish sauce
Tumble together the cucumber, spring onions, red onion, mango, herbs, sweet potato and chilli in a large bowl. To make the dressing, mix the vinegar, limejuice, fish sauce and sugar. Pour over the vegetables, mix together and leave to wilt while you cook the meat. Pan-fry the steak until it is just pink, then cut into strips. Arrange the steak strips on top of the vegetables and serve at once
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