Cooking for One or Two

One and two person households are the fastest growing segment of the population. Eating healthy is important, but it can be a challenge to cook nutritious meals for one or two people.
Cooking for One or Two - News

Updated: August 31, 2017

Cooking for One or Two

Buy only what you can use and store safely. Sometimes this will mean the smaller, more expensive containers. But remember, it is not a deal if you have to throw away half an unused container.

Buy frozen vegetables so you can pour out only what you will eat.

Here are some tips, which may help.

  • Buy larger amounts of meat, divide into smaller serving sizes, and freeze for later use.
  • Buy fresh fruit at different stages of ripeness and eat as it ripens.
  • Buy vegetables that have varying shelf-life and use accordingly; for example use first: fresh lettuce, tomatoes, and summer squash. Then use others such as winter squash and cabbage that have a longer shelf life.
  • Make good use of your freezer, but keep a list of foods in your freezer. Cross them off when you take them out. This prevents the undetectable plastic container from being tossed.
  • Check to see what foods you have on hand. Set a goal to make a meal plan for one-week to include the foods you have on hand - in the cupboard, refrigerator or freezer. Get creative!

Source: Penn State Nutrition Links Cooking for One or Two

Below is a recipe you might like to try.

Individual Quiche (serves 6)

If you like quiche, but just cannot eat the whole quiche, try making individual quiche in muffin pans and freeze.

Ingredients

1 tablespoon canola oil
1/2 cup onion (chopped)
2 cups vegetables (can use frozen, fresh or leftovers)
1 cup cheddar cheese, low-fat (shredded)
1-1/2 cups milk, 1%
3/4 cup baking mix (like Bisquick)
3 eggs

Directions

  1. Cook onion in oil.
  2. Cook vegetables (or use leftovers). Drain well.
  3. Line cupcake pan with cupcake liner or spray nonfat cooking spray.
  4. Spread cooked vegetables in cupcake tin. Spread cheese on top of vegetables.
  5. Mix milk, eggs and baking mix. Pour over vegetables and cheese.
  6. Bake at 350°F for 20 minutes, until a 160°F and a knife inserted into the middle comes out clean.

Nutritional Information: Calories 204, Fat 8g, Saturated Fat 2g, Cholesterol 100mg, Sodium 331mg, Carbohydrate 22g, Fiber 3g, Total Sugars 6g, Protein 12g.

Source: What's Cooking USDA Mixing Bowl

Where trade names appear, no discrimination is intended, and no endorsement by Penn State Extension is implied.

Instructors

Expanded Food and Nutrition Education Program (EFNEP) PA Nutrition Education TRACKS (SNAP-Ed)

More by Mary Reistetter Ehret, M.S.,R.D.,L.D.N.