Most recipes in cookbooks are geared for families of four or more. It is unusual to find recipes that serve one or two.
To help fill the gap, here are recipes geared for two. If you live alone, many of these dishes can be halved. Wrap one portion and store in the refrigerator or freezer for later.
BROILED ROCKFISH WITH MINT AND ORANGE
Preparation time: 10 minutes
Marinating time: 15 minutes
Cooking time: 7 minutes
Yield: 2 servings
1/4 cup fresh orange juice
2 tablespoons chopped fresh mint
1 medium clove garlic, peeled, pressed
1 teaspoon balsamic vinegar or lemon juice
1 teaspoon olive oil
Pinch cayenne pepper
2 rockfish or cod fillets, about 1/3 pound each
1/4 teaspoon salt
Freshly ground black pepper to taste
1. Mix orange juice, mint, garlic, vinegar, olive oil and cayenne pepper in small bowl; set aside 2 tablespoons. Place the rockfish in a pan and pour the remaining orange juice mixture over it. Let marinate 15 minutes.
2. Heat broiler. Remove the fish from the marinade and place on a broiling pan. Sprinkle with salt and pepper. Place the pan on the top rack and broil about 5 minutes. Spoon the reserved orange mixture over the fish and continue to broil about 2 minutes. Check the fish for doneness; continue broiling if necessary.
Note: If fresh mint is unavailable, substitute 1/2 teaspoon dried dill weed or basil. The fish would be good served with a egg noodles and sauteed miniature squash or rice pilaf or couscous and green beans sauteed with almonds.
Nutrition information per serving: 181 calories, 29 grams protein, 5 grams fat (1 gram saturated, 2 grams monounsaturated, 1 gram polyunsaturated), 4 grams carbohydrate, 359 milligrams sodium, 53 milligrams cholesterol.
SPICED TURKEY MEATLOAF WITH YOGURT-BASIL SAUCE
Preparation time: 20 minutes
Cooking time: 55 minutes
Yield: 3 servings
Meatloaf:
3 teaspoons oil, divided
3 tablespoons minced shallots
1 medium clove garlic, peeled, minced
1/2 medium red bell pepper, seeded, finely chopped
3/4 pound ground turkey breast meat
1/2 teaspoon each: ground cumin, salt
1/4 teaspoon each: cayenne pepper, ground turmeric
1/4 cup bread crumbs
1 egg
2 tablespoons finely chopped fresh basil
Sauce:
1/2 cup plain non-fat or low-fat yogurt
1 tablespoon finely chopped basil
1/4 teaspoon ground turmeric
Pinch cayenne pepper
1. For meatloaf, heat 2 teaspoons oil in a skillet over medium heat. Add the shallots, garlic and bell pepper; cook and stir 5 minutes.
2. Combine the turkey, cumin, salt, cayenne, turmeric, bread crumbs, egg, basil and sauteed vegetables; mix well with your hands. Pack into a lightly oiled 5 3/4- by 3 1/4- by 2-inch foil loaf pan. (The meatloaf can be made ahead, wrapped well and frozen. Defrost in refrigerator.)
3. Heat oven to 350 degrees. Brush the top of the loaf with 1 teaspoon oil. Bake until the meatloaf registers 170 degrees on an instant-read thermometer, about 50 minutes. (If cooking the loaf right from refrigeration, an extra 15 minutes baking time may be needed). Let sit 5 minutes before slicing.
4. For sauce, mix together the yogurt, basil, turmeric and cayenne. Serve on top of the meatloaf.
Variation: Omit the cumin, cayenne, turmeric and chopped basil and the yogurt-basil sauce from the above recipe. Add 2 tablespoons taco seasoning mix to the basic mixture and pack into the loaf pan. Spread with 2 tablespoons ketchup or one of the new salsa ketchups.
Nutrition information per serving: 250 calories; 32 grams protein; 9 grams fat; 8 grams carbohydrates; 474 milligrams sodium; 133 milligrams cholesterol.
CILANTRO-LIME CHICKEN WITH VEGETABLES
Preparation time: 25 minutes
Marinating time: 1 to 3 hours
Cooking time: 20 minutes
Yield: 2 servings
This recipe was adapted from “Recipes from an American Herb Garden” by Maggie Oster.
Chicken:
1 1/2 teaspoons tamari sauce or soy sauce
1 teaspoon grainy mustard
1 1/2 tablespoons each: lime juice, minced cilantro
1 1/2 teaspoons Oriental sesame oil
1 tablespoon olive oil
1/4 teaspoon ground cumin
1/8 teaspoon crushed red pepper flakes
2 skinless and boneless chicken breast halves
Vegetables:
1/4 cup chopped onion
1 medium clove garlic, peeled and minced
1 tablespoon water
1 medium red bell pepper, seeded and thinly sliced
1/2 cup peeled jicama, cut into short strips
2 tablespoons frozen corn kernels
Freshly ground black pepper to taste
1. For chicken, whisk together the tamari, mustard, lime juice, cilantro, sesame oil, olive oil, cumin and red pepper flakes. Place the chicken in a glass pan and add 2 tablespoons of the sauce; turn to coat. Marinate in the refrigerator 1 hour or up to 3 hours.
2. Heat a large non-stick skillet over medium-high heat. Remove the chicken from the marinade and put into skillet. Cook until chicken is cooked through and browned on both sides, 8 to 10 minutes total. Remove from the pan and keep warm.
3. Put the onions, garlic, 2 teaspoons of the sauce and 1 tablespoon water into the pan; cook and stir 3 minutes. Add the red bell peppers; cook and stir 5 minutes. Stir in the jicama and corn; cook 3 minutes.
4. Stir in the remaining sauce and cook a few minutes until slightly thickened. Add any juices that have gathered around the chicken. Season with freshly ground black pepper.
5. Spoon the sauced vegetables over the chicken and serve.
Nutrition information per serving: 289 calories, 29 grams protein, 14 grams fat, 13 grams carbohydrate, 582 milligrams sodium, 73 milligrams cholesterol.
ARTICHOKES WITH SAUCE ROUILLE
Preparation time: 15 minutes
Cooking time: 45 minutes
Yield: 2 servings
1 artichoke, stem end trimmed
2 small cloves garlic, peeled, divided
1/4 cup each: low-fat mayonnaise, plain non-fat or low-fat yogurt
1 teaspoon each: minced lemon rind, lemon juice
1/2 teaspoon tomato paste
1/8 teaspoon cayenne pepper
1. Place the artichoke in a medium pan and add water to come halfway up the sides. Cut one of the garlic cloves into thin slivers and add to the pan. Heat to a boil, cover and reduce the heat to a low boil. Cook until bottom leaves of the artichoke pull away easily, 40 to 45 minutes. Remove from the water and cool. The artichoke can be served warm or cold.
2. Combine the mayonnaise, yogurt, lemon rind and juice, tomato paste and cayenne; force the remaining clove garlic through a press or mince and mash finely and stir into the sauce. Refrigerate until ready to use.
3. Cut the artichoke in half and serve with the sauce on the side.
Nutrition information per serving: 150 calories, 4 grams protein, 10 grams fat (2 grams saturated), 12 grams carbohydrate, 330 milligrams sodium, 21 milligrams cholesterol.
GREEN CHILI AND RICE FRITTATA
Preparation time: 15 minutes
Cooking time: 10 minutes
Yield: 1 serving
The recipe is adapted from “Heloise’s Household Hints for Singles.”
1 tablespoon butter or margarine
2 tablespoons finely chopped onion
1/2 jalapeno pepper, seeded, minced
2 eggs, lightly beaten
2 tablespoons milk, low-fat, non-fat or regular
1/8 teaspoon salt
1/4 teaspoon each: Worcestershire sauce, hot pepper sauce
1/2 cup cooked rice
1/2 plum tomato, seeded, finely diced
2 tablespoons grated Cheddar cheese, either low-fat or regular
1. Heat the butter or margarine in a non-stick skillet over medium heat. Add the onion and jalapeno pepper; cook and stir 3 minutes.
2. Lightly beat together the eggs, milk, salt, Worcestershire, hot pepper sauce, rice and tomato. Pour into the pan and reduce the heat to medium-low. Cover and cook until the top of the frittata is almost set, 4 to 5 minutes.
3. Sprinkle with the cheese, cover and let stand off the heat 1 to 2 minutes until the cheese melts.
Nutrition information per serving: 477 calories, 22 grams protein, 25 grams fat, 38 grams carbohydrates, 646 milligrams sodium, 469 milligrams cholesterol.
