Overview
Many Americans who live alone fail to cook nutritious foods for themselves. With a little planning, it is possible to prepare simple, nutritious meals for one. Shop at grocery stores or farmer's markets that allow you to purchase only the amount of produce you need and make a habit of freezing extra meat, keeping one portion refrigerated for a meal. Purchase small quantities of certain items, such as milk and cottage cheese, that can spoil. By adopting these simple habits, you can eat nutritiously while cooking for one.
Chicken With Whole-Grain Rice and Vegetables
Baking for one needn't be complicated. Prepare a one-dish meal, such as chicken breast with rice and veggies. Heat oven to 375 degrees Fahrenheit. Combine 1/4 cup of whole grain rice -- not instant-- a cup of chicken broth, broccoli, onions, 1 tsp. olive oil and your favorite spices to a baking dish. Cook for approximately 45 minutes, stirring and checking for doneness often. This tasty meal provides you with protein, whole grains, fiber, vitamins and minerals.
Deluxe Cottage Cheese
Low-fat cottage cheese makes a simple breakfast, lunch or snack food. Add your choice of blueberries, pecans, peaches, pineapple, sunflower seeds, cherries or dark chocolate chunks to 1 cup low-fat cottage cheese. This simple-to-make dish provides you with needed calcium and protein. Fruit contributes vitamins, while nuts and seeds provide healthy oils. Dark chocolate chunks add antioxidants, which help prevent chronic disease.
Fish Tortilla
If your taste buds crave variety, try grilled fish wrapped in a whole-grain tortilla. Grill the fish on a griddle or bake in the oven at 375 degrees Fahrenheit, basting with canola oil. Add 1 tbsp. salsa, a romaine lettuce leaf and 2 tbsp. low-fat sharp cheddar cheese. This substantial meal provides you with protein, calcium and antioxidants. The USDA reports that the typical American diet contains only 15 percent of the whole grains needed each day, making the whole-grain tortilla a good choice.
Homemade Vegetable Soup
Many health care professionals recommend you eat a plant-based diet, and making a vegetable soup can help you meet that goal. Make a large batch and refrigerate or freeze the leftovers for another day. Use diced tomatoes as your stock and add unpeeled potatoes, sweet potatoes, onions, garlic, corn, green beans, okra, carrots, your favorite beans and your favorite spices. Simmer this soup until all vegetables are soft. This healthy soup provides you with vitamins, fiber and antioxidants.
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