Posted on September 19, 2012 by Jenny Cromack
Now, we often hear from clients that they aren’t motivated to cook healthy food if they live by themselves, but this should never be an excuse. Make larger portions and freeze them for those times when you get back from a workout ravenous but not in the mood to cook, a much better and healthier option than calling the nearest heart attach inducing, greasy take away. Or even better, why not give these healthy meals for one a whirl, which Kate has kindly put together for you. No more excuses for not being healthy!
Meals For One
Bacon “Pot Noodle”
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INGREDIENTS |
PREPARATION |
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2 Rashers of Lean Bacon, trimmed & chopped 2 Spring Onions 50g Frozen Peas ¼ tsp Paprika 2tsp Cornflour 200ml Vegetable Stock 150g Rice Noodles (cooked) Splash Worcestershire Sauce
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In a small non-stick pan, fry the bacon for a few mins, add the white parts of the spring onions, peas and paprika, then cook for 1 min more. Mix the cornflour with a little of the stock to get a paste, then stir this into the pan with the rest of the stock, noodles and a good splash of Worcestershire sauce. Simmer for a couple of mins until thick and saucy, then scatter with the green parts of spring onion
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Feta & Sun-dried/Blush Tomato Omlette
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INGREDIENTS |
PREPARATION |
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1tsp Olive Oil 2 Eggs, lightly beaten 4 Sun-dried/Blush tomatoes, roughly chopped Matchbox size portion of Low Fat Feta Cheese, crumbled Mixed Salad Leaves to serve |
Heat the oil in a small frying pan, add the eggs and cook, swirling the eggs with a fork as they set. When the eggs are still slightly runny in the middle, scatter over the tomatoes and feta, and then fold the omelette in half. Cook for 1 min more before sliding onto a plate. Serve alongside a mixed leaf salad.
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Flattened Chicken with Tomatoes, Olives & Capers
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INGREDIENTS |
PREPARATION |
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1 tbsp Olive Oil 1 Boneless Chicken Breast A little seasoned flour for dusting 1 Large Ripe Tomato, chopped 2tsp capers Handful of Olives Splash of water (or white wine) |
Split the chicken breast almost in half and open it out like a book. Bash with a rolling pin to flatten, then lightly coat in the seasoned flour. Heat the oil in a pan, add the chicken and cook for 3-4 mins on each side until crisp, browned and cooked through. Remove from the pan and keep warm. Add the tomato, capers, olives and wine to the pan, season to taste, then bring to the boil. Bubble the sauce for 2-3 mins until the tomatoes are starting to break down, then spoon over the chicken and scatter with chopped herbs.
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Cod and Vegetable Parcel
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INGREDIENTS |
PREPARATION |
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1 thick Cod Steak or Fillet 1 small Carrot ½ Courgette ½ Red Pepper Handful of Mangetout 1 Spring Onion, trimmed 1 clove Garlic Juice of ½ Lemon ½ tsp chopped Tarragon 1 tsp Olive Oil Salt and Pepper
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Wash the fish and pat dry with kitchen paper. Cut the carrot and courgette into thin matchsticks. Finely slice the red pepper and mangetout. Shred the spring onion. Place all the vegetables in a bowl and add the garlic, lemon juice, chopped tarragon and olive oil. Season with salt & pepper and toss to mix. Cut a piece of baking parchment. Place the cod on the paper and top with the vegetables. Bring the edges of the paper up over the fish, fold together and crimp top seal, making a parcel(without wrapping the fish too tightly). Bake in the oven 180C/Gas 4 for 15 mins.
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Pumpkin, Spinach & Black Bean Dopiaza
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INGREDIENTS |
PREPARATION |
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1 Onion, finely chopped 1 tbsp Sunflower Oil 1 Clove Garlic ½ tsp of Ground Cumin, Coriander and Curry Powder Pinch Chilli Powder 200g Pumpkin or Butternut Squash, cut into chunks ½ tbsp tomato puree 200g can black beans in water, drained and rinsed 100g spinach, washed |
Heat oven to 190C/fan 170C/gas 5. Toss half the onion in ½ the oil then roast for 5-10 mins, until they are crisp and golden. Meanwhile, fry the remaining onion in the oil until lightly golden. Add the garlic and spices; cook for 1 min. Add the pumpkin, stir in the tomato purée and 215ml boiling water, then return to the boil. Simmer, covered, for 15 mins, then stir in the beans. Cook for a further 5 mins. Put the spinach in a colander and pour over a kettle of boiling water until it is wilted. Press with a wooden spoon to remove excess water, then roughly chop. Stir into the curry, then warm through. Serve scattered with the crisp roasted onions.
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