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Tag: cooking for 1 or 2

  • Crustless Spinach and Mushroom Quiche

    Crustless Spinach and Mushroom Quiche

    How to Make Crustless Spinach and Mushroom Quiche

    This low-carb breakfast recipe is designed for two. Perfect for a hearty breakfast, but also works for lunch or dinner.


    10 min prep time


    37 min cook time


    2servings


    1 quiche

    Print Recipe >

    Step-By-Step Instructions:

    1. Preheat the oven to 350 degrees F. Lightly spray two 10-ounce ovenproof custard cups or individual pie pans with cooking spray. Place on a shallow baking sheet.

    2. In a large non-stick skillet, heat the oil over medium heat, swirling to coat the bottom. Cook the mushrooms and green onions for 2 minutes, stirring occasionally. 

    3. Stir in the port. Reduce the heat to medium low and cook for 3–4 minutes, or until all the liquid is absorbed. Stir in the garlic and cook for 30 seconds to 1 minute, or until fragrant. 

    4. Remove from heat. Add the spinach. Using a spoon, separate it into small pieces.

    5. Put the cornstarch in a medium bowl. Slowly pour in the milk, whisking to dissolve it. Whisk in the remaining ingredients and stir in the mushroom mixture. Divide between the custard cups.

    6. Bake for 30 minutes or until the centers are puffed and set (they don’t jiggle when gently shaken). Let stand for 5 minutes before serving. 

    French
    Vegetarian
    Main Dish
    Foodie
    Cooking for 1 or 2
    Breakfast and Brunch
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    Nutrition facts

    2 Servings



    • Serving Size

      1 quiche


    • Amount per serving



      Calories





      200

    • % Daily value*

    • Total Fat
      6g

      8%

      • Saturated Fat
        2g

        10%
      • Trans Fats
        0g

    • Cholesterol
      20mg

      7%

    • Sodium
      330mg

      14%

    • Total Carbohydrate
      19g

      7%

      • Dietary Fiber
        4g

        14%
      • Total Sugars
        10g
      • Added Sugars
        0g

        0%

    • Protein
      17g

    • Potassium
      973mg
      21%

    Ingredients

    canola oil
    1 tsp

    Portobello mushrooms (stemmed and sliced)
    6 oz

    green onion (scallion) (chopped)
    3 stalks

    port
    2 tbsp

    garlic (minced)
    2 clove

    frozen spinach (thawed and squeezed dry)
    1 cup

    Cornstarch
    1 tsp

    skim milk
    3/4 cup

    egg substitute
    1/2 cup

    part-skim mozzarella (shredded)
    2 tbsp

    Parmesan cheese (grated)
    1 tbsp

    black pepper
    1/8 tbsp

    ground nutmeg
    1 tsp

  • Crisp Pecan Tilapia

    Crisp Pecan Tilapia

    How to Make Crisp Pecan Tilapia

    This light tender tilapia dish with has a nice crunch to it and makes a great entrée for V-Day or any other day of the month!


    10 min prep time


    2servings


    3 ounces

    Print Recipe >

    Step-By-Step Instructions:

    1. Preheat the broiler. Lightly spray an 11x7x2-inch baking pan with cooking spray.
    2. In a shallow dish, stir together the cornmeal, panko, cornstarch, and lemon pepper. Add the fish, turning to coat, shaking off any excess. Transfer to the baking pan. Lightly spray both sides of the fish with cooking spray.
    3. Broil for 3-4 minutes on each side, or until the fish flakes easily when tested with a fork. Transfer to plates. Drizzle with the lemon juice. Sprinkle with the pecans and parsley.
    Low Sodium
    Low Carb
    Seafood
    Quick & Easy
    Dinner
    Lunch
    Cooking for 1 or 2
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    Nutrition facts

    2 Servings



    • Serving Size

      3 ounces


    • Amount per serving



      Calories





      190

    • % Daily value*

    • Total Fat
      8g

      10%

      • Saturated Fat
        1.5g

        8%

    • Cholesterol
      75mg

      25%

    • Sodium
      35mg

      2%

    • Total Carbohydrate
      7g

      3%

      • Dietary Fiber
        1g

        4%

    • Protein
      24g

    Ingredients

    yellow cornmeal
    2 tbsp

    panko or plain dried bread crumbs
    2 tbsp

    Cornstarch
    1 tsp

    lemon pepper (salt-free)
    1/2 tsp

    tilapia (about 4-ounces each, rinsed and patted dry)
    2

    fresh lemon juice
    2 tsp

    pecans (coarsely chopped, dry-roasted)
    2 tbsp

    fresh Italian (flat-leaf) parsley (snipped)
    1 tbsp

  • Citrus Mahi-Mahi Packet with Broccoli

    Citrus Mahi-Mahi Packet with Broccoli

    How to Make Citrus Mahi-Mahi Packet with Broccoli

    If you’re not sure how to start cooking fish, try a simple and delicious method like this packet. It’s full of fresh flavors from lemon, orange and dill. Sealing the fish in a parchment paper pouch steams it to perfection and infuses the fish with flavor from the citrus and herbs. If you don’t have parchment paper, aluminum foil will also work. We used mahi-mahi, but you could make this recipe with any type of fish filet.


    5 min prep time


    25 min cook time


    2servings


    1 mahi-mahi fillet, 1 cup broccoli

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    Step-By-Step Instructions:

    1. Preheat oven to 425° F. Place two pieces parchment paper on a baking sheet.
    2. In a small bowl, whisk together lemon juice, olive oil, pepper and dill.
    3. Place a few lemon and orange slices on center of parchment papers. Place fish fillets on top of orange and lemon slices. Drizzle lemon sauce evenly over fish fillets. Top fish with remaining orange and lemon slices. Fold over the top of the parchment paper, then roll the sides in to form a sealed pouch.
    4. Place packets on baking sheet and bake for 25 minutes or until done.
    5. While fish is baking, steam broccoli for 5-6 minutes.
    6. Serve fish packet with steamed broccoli. Be cautious when opening fish packet, as steam may be hot.
    Veggie Rich
    Fiber Focused
    Seafood
    Cooking for 1 or 2
    Lunch
    Main Dish
    Quick & Easy
    Dinner
    Gluten-Free
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    Nutrition facts

    2 Servings



    • Serving Size

      1 mahi-mahi fillet, 1 cup broccoli


    • Amount per serving



      Calories





      270

    • % Daily value*

    • Total Fat
      9g

      12%

      • Saturated Fat
        1.4g

        7%
      • Trans Fats
        0g

    • Cholesterol
      110mg

      37%

    • Sodium
      200mg

      9%

    • Total Carbohydrate
      18g

      7%

      • Dietary Fiber
        5g

        18%
      • Total Sugars
        7g
      • Added Sugars
        0g

        0%

    • Protein
      32g

    • Potassium
      1210mg
      26%

    Ingredients

    lemon (juiced)
    1/2

    olive oil
    1 tbsp

    black pepper
    1/4 tsp

    chopped fresh dill
    2 tbsp

    lemon (sliced)
    1

    orange (sliced)
    1

    mahi-mahi fillets
    2 (5-oz) fillets

    broccoli (cut into florets)
    1 crown

  • Chocolate Peanut Butter Chia Seed Pudding

    Chocolate Peanut Butter Chia Seed Pudding

    How to Make Chocolate Peanut Butter Chia Seed Pudding

    This pudding is decadent enough to be a fancy dessert for two, or light enough for breakfast or a midday snack. Chia seeds are a diabetes superfood. They are high in fiber and omega-3 fatty acids—great for blood sugar management and heart health. When combined with liquid, they form a gel creating a pudding-like texture. To make this vegan, use a non-dairy milk like almond or soy.


    5 min prep time


    3servings


    1/3 cup

    Print Recipe >

    Step-By-Step Instructions:

    1. Mix cocoa powder, Splenda or stevia, and powdered peanut butter together, and incorporate well so there are no lumps.
    2. Stir in the chia seeds and stir well to combine.
    3. Whisk in the milk and vanilla. Let sit for 5 minutes, then whisk again. Cover and refrigerate for at least 2 hours before serving.
    Fiber Focused
    Kid Friendly
    Cooking for 1 or 2
    Vegetarian
    Foodie
    Dessert
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    Nutrition facts

    3 Servings



    • Serving Size

      1/3 cup


    • Amount per serving



      Calories





      150

    • % Daily value*

    • Total Fat
      7g

      9%

      • Saturated Fat
        1.1g

        6%
      • Trans Fats
        0g

    • Cholesterol
      0mg

      0%

    • Sodium
      100mg

      4%

    • Total Carbohydrate
      18g

      7%

      • Dietary Fiber
        8g

        29%
      • Total Sugars
        5g

    • Protein
      10g

    • Potassium
      340mg
      7%

    Ingredients

    unsweetened cocoa powder
    2 tbsp

    low-calorie sugar substitute
    2 tbsp

    powdered peanut butter
    1/4 cup

    chia seeds
    1/4 cup

    skim milk or unsweetened almond milk
    1 cup

    vanilla extract
    1 tsp

  • Chinese Five-Spice Kale Chips

    Chinese Five-Spice Kale Chips

    How to Make Chinese Five-Spice Kale Chips

    Chinese five-spice powder is a mixture of five spices: star anise, cloves, cinnamon, Sichuan pepper, and fennel. It gives a sweet, salty, sour, bitter and pungent taste to dishes. Don’t have it? Try a simplified Asian three-spice powder: mix equal parts ground cloves, ginger, and cinnamon. Either mix is perfect for this kale chip side dish, that’s a nutrition powerhouse and packed with flavor.


    5 min prep time


    20 min cook time


    2servings


    3 cups

    Print Recipe >

    Step-By-Step Instructions:

    1. Preheat the oven to 300 degrees F. Add the kale to a large bowl and toss well with the oil, five-spice powder and salt.
    2. Arrange the leaves in a single layer onto 2 large baking sheets. Bake until the leaves are crisp, about 20 minutes.
    3. Transfer the sheets to racks to cool, then serve.
    Low Carb
    Veggie Rich
    Asian
    Snacks
    Vegetarian
    Cooking for 1 or 2
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    Nutrition facts

    2 Servings



    • Serving Size

      3 cups


    • Amount per serving



      Calories





      90

    • % Daily value*

    • Total Fat
      8g

      10%

      • Saturated Fat
        1g

        5%

    • Cholesterol
      0mg

      0%

    • Sodium
      170mg

      7%

    • Total Carbohydrate
      6g

      2%

      • Dietary Fiber
        1g

        4%
      • Total Sugars
        0g

    • Protein
      3g

    • Potassium
      350mg
      7%

    Ingredients

    sea salt
    1/8 tsp

    kale (stems and tough ribs removed, cut into large bite-size pieces (5 packed pieces))
    1 bunch

    Extra Virgin Olive Oil
    1 tbsp

    Chinese five-spice powder
    1/4 tsp

  • Chicken and Pepper Paella

    Chicken and Pepper Paella

    How to Make Chicken and Pepper Paella

    This unique paella recipe is made with pasta instead of rice and is a great dish that can have just about any vegetables mixed in.


    10 min prep time


    20 min cook time


    2servings


    5 ounces chicken and 1/4 cup turkey sausage, 3/4 cup pasta, 1 1/4 vegetables

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    Step-By-Step Instructions:

    1. Cut chicken into 2-inch pieces. Heat a nonstick skillet over medium-high heat and spray with olive oil cooking spray. Add chicken and sausage. Brown on all sides, about 5 minutes. Remove from skillet.
    2. Add chicken broth, water, and saffron to the skillet and bring to a boil, scraping the brown bits from the bottom of the skillet.
    3. Add onion, zucchini, red bell pepper, poblano chile pepper and orzo. Stir, bring back to a boil and cook 7 minutes. If not using a nonstick pan, stir often to keep orzo from sticking. If pan becomes dry, add more water.
    4. Return meat to skillet for 5 minutes. Liquid should be absorbed. Add salt and pepper. Serve on 2 dinner plates.
    Fiber Focused
    Mexican/Southwestern
    Mediterranean
    Latin American
    Comfort Food
    Lunch
    Dinner
    One Pot
    Main Dish
    Cooking for 1 or 2
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    Nutrition facts

    2 Servings



    • Serving Size

      5 ounces chicken and 1/4 cup turkey sausage, 3/4 cup pasta, 1 1/4 vegetables


    • Amount per serving



      Calories





      540

    • % Daily value*

    • Total Fat
      9g

      12%

      • Saturated Fat
        1.8g

        9%

    • Cholesterol
      145mg

      48%

    • Sodium
      470mg

      20%

    • Total Carbohydrate
      56g

      20%

      • Dietary Fiber
        5g

        18%
      • Total Sugars
        9g

    • Protein
      55g

    Ingredients

    chicken breasts (boneless, skinless)
    3/4 lbs

    Olive oil cooking spray
    1

    turkey sausage (sliced (about 1/2 cup))
    2 oz

    low sodium chicken broth (fat-free, low-sodium)
    3/4 cup

    water
    1 1/2 cup

    saffron
    1/4 tsp

    onion(s) (frozen chopped)
    1 cup

    zucchini (sliced)
    1 cup

    red bell pepper (sliced)
    1 cup

    poblano chile pepper (seeded and chopped)
    1

    whole-wheat orzo (1/4 pound)
    2/3 cup

    salt
    1/8 tsp

    freshly ground black pepper
    1/4 tsp

  • Brown Rice Salmon Maki

    Brown Rice Salmon Maki

    How to Make Brown Rice Salmon Maki

    Looking for something a little different for dinner tonight? Try this “sushi” roll at home. The salmon is actually cooked, so there is no raw fish involved.


    25 min prep time


    2servings


    1 roll, cut into 6 slices

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    Step-By-Step Instructions:

    1. Preheat the oven to 450 degrees F. Coat a baking sheet with cooking spray and set aside.
    2. Cook the brown rice according to the package directions. When finished cooking, stir in the seasoned rice wine vinegar and cool completely.
    3. Place the salmon filet on the prepared baking sheet. Brush the fillet with the soy sauce. Place the asparagus on the same baking sheet next to the salmon. Spray the salmon and asparagus lightly with cooking spray and bake for 15 minutes. Remove from the oven and cool both the salmon and asparagus completely.
    4. Divide the salmon into two equal portions and flake the salmon. Divide the asparagus into two equal portions.
    5. Divide the red bell pepper into two equal portions.
    6. In a small bowl, whisk together the light mayo and sriracha.
    7. To prepare the maki rolls, place a sushi mat or plastic wrap on a cutting board. Place one nori sheet, shiny side down, on the mat, lining up a long edge of sheet with edge of mat nearest you. Dampen your fingers, and press 1/2 of prepared rice (about a heaping 1/3 cup) onto the nori in 1 layer, leaving a 2-inch border on side farthest from you.
    8. Arrange one portion of the asparagus in an even strip horizontally across rice, starting 1 inch from the side nearest you. (You may need to cut pieces to fit from side to side.) Arrange one portion of the salmon on top of the asparagus. Spoon 1 Tbsp. of the mayo mixture evenly over the salmon then top with one portion of the bell pepper and 1 slice of avocado.
    9. Beginning with edge nearest you, lift the mat up with your thumbs, holding the filling in place with your fingers, and fold mat over the filling so that the upper and lower edges of rice meet, then squeeze gently but firmly along length of roll, tugging the edge of the mat farthest from you to tighten. Open the mat and roll the log forward to seal with the nori border.
    10. Transfer the roll, seam side down, to a cutting board. Repeat the process for the remaining roll. Slice each roll into 6 maki rolls.
    Seafood
    Asian
    Cooking for 1 or 2
    Dinner
    Foodie
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    Nutrition facts

    2 Servings



    • Serving Size

      1 roll, cut into 6 slices


    • Amount per serving



      Calories





      270

    • % Daily value*

    • Total Fat
      12g

      15%

      • Saturated Fat
        1.9g

        10%

    • Cholesterol
      35mg

      12%

    • Sodium
      575mg

      25%

    • Total Carbohydrate
      27g

      10%

      • Dietary Fiber
        4g

        14%
      • Total Sugars
        4g

    • Protein
      15g

    • Potassium
      405mg
      9%

    Ingredients

    nonstick cooking spray
    1

    instant brown rice
    1/2 cup

    seasoned rice wine vinegar (choose one with the lowest sodium)
    1 tbsp

    small salmon filet (3 ounces)
    1

    soy sauce (reduced sodium)
    1 tbsp

    pencil-thin asparagus (trimmed)
    3 oz

    red bell pepper (seeded and thinly sliced)
    1/2

    avocado (seeded and sliced into 4 thin slices)
    1/4

    light mayonnaise
    2 tbsp

    sriracha
    1/2 tsp

    nori sheets
    2

  • Braised Chinese Shrimp

    Braised Chinese Shrimp

    How to Make Braised Chinese Shrimp

    Stir-frying is a great cooking method for quick and delicious meals. This shrimp recipe can be done in less than 30 minutes!


    15 min prep time


    10 min cook time


    2servings


    5 ounces shrimp, 4 cups vegetables, 1/2 cup rice, 1 Tbsp. sauce, 1 Tbsp. nuts

    Print Recipe >

    Step-By-Step Instructions:

    1. Microwave brown rice according to package instructions. Measure out 1 cup and save remaining rice for another meal.
    2. Mix the soy sauce, sherry, and sugar substitute together and set aside.
    3. Heat oil in a wok or large skillet over high heat until smoking. Add the cabbage, cucumber, garlic, ginger and cook 2-3 minutes.
    4. Mix the cornstarch into the soy sauce mixture and add to the wok with the shrimp and bean sprouts. Cook 3-4 minutes. Stir in the brown rice. Sprinkle with black pepper.
    5. Divide shrimp, rice and vegetables between 2 dinner plates and pour sauce over top. Sprinkle scallions and sliced peanuts on top.
    6. Cook’s Tip: Slice all vegetables in a food processor and then chop the ginger in the processor.
    Fiber Focused
    Asian
    Seafood
    Cooking for 1 or 2
    Main Dish
    Quick & Easy
    Dinner
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    Nutrition facts

    2 Servings



    • Serving Size

      5 ounces shrimp, 4 cups vegetables, 1/2 cup rice, 1 Tbsp. sauce, 1 Tbsp. nuts


    • Amount per serving



      Calories





      560

    • % Daily value*

    • Total Fat
      16g

      21%

      • Saturated Fat
        2.5g

        13%

    • Cholesterol
      280mg

      93%

    • Sodium
      510mg

      22%

    • Total Carbohydrate
      55g

      20%

      • Dietary Fiber
        10g

        36%
      • Total Sugars
        14g

    • Protein
      48g

    Ingredients

    microwave brown rice (to make 1 cup cooked rice)
    1 package

    low-sodium soy sauce
    1 tbsp

    dry sherry
    1/4 cup

    sesame oil
    4 tsp

    Chinese (napa) cabbage (sliced)
    3 cup

    cucumber(s) (peeled and sliced)
    2 cup

    garlic (minced)
    3 tsp

    fresh ginger or 2 Tsps.. ground ginger (chopped)
    2 tbsp

    Cornstarch
    2 tsp

    peeled shrimp
    3/4 lbs

    fresh bean sprouts
    3 cup

    freshly ground black pepper
    1/4 tsp

    green onion (scallion) (sliced (about 2/3 cup))
    4

    unsalted peanuts (sliced)
    2 tbsp

    sugar substitute (Sugar substitute equivalent to 2 Tsps.. Sugar)
    2

  • BONUS RECIPE: Lemony Fruit Cups

    BONUS RECIPE: Lemony Fruit Cups

    How to Make BONUS RECIPE: Lemony Fruit Cups

    Incorporating fruit into your desserts helps give them nutritional value. These lower-carb fruit cups are a great choice for those watching out for their diabetes and their heart health.


    10 min prep time


    2servings


    1 bowl

    Print Recipe >

    Step-By-Step Instructions:

    1. In a small bowl, gently stir together the whipped topping, lemon zest, and lemon juice. Spoon into two small custard cups or ramekins.
    2. Sprinkle the almonds over the whipped topping. Arrange the kiwifruit and strawberries on top. Using a fine sieve, sift the confectioner’s sugar over all. Serve immediately, or refrigerate until serving time. If refrigerated, the sugar will dissolve and give the fruit a glazed appearance.
    Low Sodium
    Kid Friendly
    Cooking for 1 or 2
    Dessert
    Quick & Easy
    Vegetarian
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    Nutrition facts

    2 Servings



    • Serving Size

      1 bowl


    • Amount per serving



      Calories





      90

    • % Daily value*

    • Total Fat
      2.5g

      3%

      • Saturated Fat
        0.2g

        1%

    • Cholesterol
      0mg

      0%

    • Sodium
      15mg

      <1%

    • Total Carbohydrate
      15g

      5%

      • Dietary Fiber
        2g

        7%

    • Protein
      1g

    Ingredients

    frozen whipped topping (fat-free, thawed in refrigerator)
    1/2 cup

    lemon zest (grated)
    1/4 tsp

    fresh lemon juice
    2 tsp

    almonds (dry roasted, sliced, crushed)
    1 tbsp

    kiwi(s) (peeled and cut into 4 slices)
    1

    medium strawberries (quartered)
    4

    powdered sugar
    1/2 tsp

  • Beet and Arugula Salad with Feta

    Beet and Arugula Salad with Feta

    How to Make Beet and Arugula Salad with Feta

    Never cooked with beets before? This quick and easy recipe is a great place to start. The roasted beets, arugula and feta make a delicious combination of flavors!


    10 min prep time


    2servings


    1 cup (packed)

    Print Recipe >

    Step-By-Step Instructions:

    1. Preheat the oven to 400 degrees F.

    2. Put the beets in a single layer on a rimmed baking sheet. Drizzle the beets with 1 Tsp. oil. Sprinkle the pepper over the beets.

    3. Roast for 20-25 minutes, or until tender when tested with a fork. Let cook on the baking sheet for 10 minutes.

    4. Meanwhile, in a large bowl, whisk together the remaining 2 Tsps.. oil, vinegar, and mustard. Add the arugula, swirling the leaves in the dressing (tongs work well for this). Add the cooled beets. Sprinkle with the feta. Toss to combine.

    5. Cook’s Tip: Most recipes advise roasting beets whole, then peeling them after cooking. To cut cooking time considerably, peel them raw (a vegetable peeler works well) and cut them into quarters or eighths before roasting. Beets can stain clothes, so you may want to wear an apron and a pair of disposable plastic gloves before handling the beets.

    Veggie Rich
    Low Carb
    Salads
    Vegetarian
    Sides
    Cooking for 1 or 2
    Dinner
    Lunch
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    Nutrition facts

    2 Servings



    • Serving Size

      1 cup (packed)


    • Amount per serving



      Calories





      110

    • % Daily value*

    • Total Fat
      7g

      9%

      • Saturated Fat
        1g

        5%
      • Trans Fats
        0g

    • Cholesterol
      5mg

      2%

    • Sodium
      390mg

      17%

    • Total Carbohydrate
      7g

      3%

      • Dietary Fiber
        1g

        4%
      • Total Sugars
        5g
      • Added Sugars
        0g

        0%

    • Protein
      7g

    • Potassium
      270mg
      6%

    Ingredients

    medium beets (trimmed, peeled, each cut into eighths)
    2 med

    olive oil (divided use)
    3 tsp

    pepper
    1/8 tsp

    white wine vinegar
    1/2 tsp

    Dijon Mustard
    1/4 tsp

    arugula (packed about 1 1/2 cups)
    1 1/2 oz

    feta cheese (fat-free, crumbled)
    3 tbsp