Posted: 27 Apr 2021 11:04 AM PDT

We believe that cooking is an important piece of the wellness puzzle and that everyone can make magic (or at least some avo toast) happen in the kitchen. Sometimes, you just need someone to show you where to start. Cook With Us offers smart cooking tips and tricks from pros, easy recipes that help you make the most of simple ingredients, and all-around support for your cooking journey. See All

Cooking dinner for one isn't easy. It's hard to find the motivation to devote more than 15 minutes to a meal that you—and you alone—are going to gobble up in about five. Most recipes are crafted to feed multiple people, and while leftovers are great, variety is the spice of life. Some meals are meant to be just one and done, you know?

Each of the "dinner for one" recipes below is so packed with protein that it's the only dish you need to make. The nourishing ingredients are carefully selected for a completely satisfying meal for one. You might not be cooking for anyone but yourself, but feeding yourself is an important act of self-care. So let's get cooking, shall we?

The best high-protein 'dinner for one' recipes

1. Baked feta salmon

You still have some feta leftover from the baked feta pasta craze, right? In this recipe, Feel Good Foodie creator Yumna Jawad combines high-protein feta with high-protein salmon. Cherry tomatoes, green pepper, red onion, garlic, kalamata olives, oregano, basil, and lots of olive oil make this one of the best recipes when you're cooking dinner for one—all those delicious ingredients, but you'll only have to wash a single dish.

Ingredients
6 oz MOWI Essential Fresh Atlantic Salmon
1 cup cherry tomatoes quartered
1/4 cup chopped green pepper
1/4 cup chopped red onion
2 Tbsp crumbled feta cheese
2 Tbsp pitted kalamata olives
1 garlic clove pressed
1/4 tsp salt divided
1/4 tsp oregano divided
1 Tbsp extra virgin olive oil
1/4 tsp crushed red pepper
Fresh basil for garnish

1. Preheat oven to 400°F. Pat the salmon dry.
2. In an oven safe dish, place the cherry tomatoes, green peppers, red onions, feta cheese, kalamata olives, garlic, half the salt and half the oregano oregano. Pour the olive oil on top, and toss until well combined.
3. Place the salmon in the middle of the baking dish surrounded by all the vegetables. Add the remaining oregano and crushed red pepper on top of the salmon. Drizzle more olive oil if desired.
4. Bake in the preheated oven for 15 minutes, until the tomatoes soften and the salmon is cooked through.
5. Add fresh basil leaves and serve with a side of your choice, if desired.

2. Turkey chili for one

Full of turkey and beans, this delicious turkey chili recipe from One Dish Kitchen creator Joanie Zisk is chock-full of protein—and the beans double as a good fiber-source, too. Like with any good chili, spices are key. Here, paprika, Italian seasoning, and garlic are all used. This hearty meal comes together in just 30 minutes.

Ingredients
2 tsp olive oil
2 oz. chopped onions
1 yellow or red pepper , chopped
1 clove garlic , minced
5 oz. ground turkey
1/2 tsp Italian seasoning
1/4 tsp smoked paprika
1/4 kosher salt
1/8 tsp coarsely ground black pepper
10 oz. canned tomatoes (with their juices)
2 oz. canned black beans , rinsed and drained
For topping: cheese, sour cream, tortilla chips, or cilantro (optional)

1. Heat the oil in a 10-inch skillet over medium heat.

2. Add the chopped onions and peppers. Cook, stirring occasionally for two minutes.

3. Add the minced garlic and cook for one minute longer.

4. Next, add in the ground turkey and break up the meat; stir occasionally and cook until no longer pink, about eight minutes.

5. Add the Italian seasoning, smoked paprika, salt, and pepper; stir for about 10 seconds.

6. Next, add in the tomatoes and black beans. Bring to a boil, then reduce heat and simmer for 10 minutes.

7. Taste and adjust seasonings and salt as necessary. Garnish with Parmesan cheese, sour cream, tortilla chips, or cilantro.

3. Chicken tostadas for one

These chicken tostadas from Eat Mexico author Lesley Téllez are high in protein and also entirely gluten-free. The secret to making them full of flavor is in a tangy cabbage slaw and a dressing made with olive oil, salt, and pineapple vinegar. Don't forget to top it all off with hot sauce.

Ingredients
1/4 small cabbage
1/4 carrot, grated
1/4 handful cilantro, coarsely chopped (leaves and stems)
1/4 Tbsp apple cider vinegar (or Rancho Gordo's pineapple vinegar)
3/4 Tbsp olive oil
1/4 tsp kosher salt
1/4 lb. boneless, skinless chicken thighs
1/4 tsp ground black pepper
1/4 peeled garlic clove
1/4 small white or yellow onion
1 tostada
1/2 can black beans, rinsed and drained
1/4 tsp ground cumin
For garnish: 1/4 lime, quartered
Hot sauce of choice
1/4 container Mexican crema

1. Preheat the oven to 425°F.
2. Cut cabbage in half and slice thinly. Place in a bowl with the grated carrot and chopped cilantro.
3. Salt everything generously and toss to combine.
4. In a small cup or bowl, whisk together a quarter tablespoon olive oil and the pineapple or apple cider vinegar. Pour over the slaw and toss again to combine. Cover the slaw with an airtight lid and chill in the refrigerator while you finish the remaining items.
5. Place the chicken thighs in a medium bowl and add a quarter tablespoon olive oil, kosher salt, and the ground black pepper, and mix until the meat is evenly coated.
6. Arrange the meat on the baking sheet and bake until tender and browned at the edges, about 20 minutes.
7. While the meat cooks, heat the remaining olive oil (or any other neutral cooking oil) in a medium frying pan, over medium heat. When hot, add the peeled garlic clove and onion wedge and cook until blistered and golden brown, about four minutes.
8. Add the drained beans in one quick pour, along with a quarter cup of water. (Lower the flame if the beans start to jump and splatter too much.)
9. Mash the beans until they're half smooth, half lumpy, adding more water if the beans look too pasty or dry.
10. Stir in the cumin and salt to taste and reduce heat to low.
11. Cover and cook for five minutes, stirring once or twice to make sure they don't stick.
12. Once the chicken is done, let it cool for a few minutes, then chop it into small, bite-size pieces.
13. To prepare tostadas, place one tostada on a plate and add a slather of refried beans. Top with chicken and a hefty serving of the chilled slaw. Garnish with dollops of crema, a spritz of lime and a drizzle of hot sauce.

4. Crispy baked tofu with sweet chili sauce

For a meat-free "dinner for one" recipe, look no further than this recipe from Felicia's Fab Foodz. The secret to getting the tofu perfectly crispy is patting it completely dry before baking it. (Even better is if you freeze it overnight.) The sweet chili sauce is made with maple syrup, crushed red pepper, green onion, and garlic—the perfect mix of savory and tang.

Ingredients
For the tofu:
5-6 oz extra firm tofu
1 Tbsp olive oil
1 tsp soy sauce
1/2 tsp maple syrup
3 Tbsp cornstarch

For the sweet chili sauce:
3 Tbsp maple syrup
3 Tbsp water
2 Tbsp white vinegar
1/2 Tbsp cornstarch
1 large garlic clove (minced)
1 tsp green onion (finely chopped)
1/4 tsp salt
1/2 tsp crushed red pepper (or to taste)

Prepare the tofu:
1. Press the tofu with paper towel, removing as much liquid as possible.
2. Optional (but recommended): Freeze tofu overnight. The next day, let the tofu thaw, then press with paper towel again. This will help remove even more of the liquid.
3. Preheat the oven to 400°F.
4. Cut the tofu into small cubes.
5. In a small bowl, mix the olive oil, soy sauce and maple syrup. Toss the tofu in this mixture until fully coated.
6. Toss the tofu in cornstarch until fully coated.
7. Transfer to a parchment lined baking tray and bake at 400°F for about 25 minutes or until lightly browned and crispy.

Prepare the sweet chili sauce:
1. Combine all ingredients in a small bowl.
2. Transfer to a saucepan and cook over medium heat, stirring occasionally.
3. Cook until bubbly and thick.
4. Remove from heat and serve over baked tofu.

5. Vegan Italian meatball soup

Looking for vegan dinner recipes for one? Maybe a meatball soup without the meat? Yep, it's possible—and you won't be missing out on any of the protein either. Here, the meatballs are made with lentils. Almond flour helps find them together while garlic, Italian seasoning, and nutritional yeast gives tons of flavor.

Ingredients
For the meatballs:
1 tsp olive oil
1 medium shallot (minced)
3 cloves garlic (minced)
1 Tbsp flaxseed meal
1 Tbsp of olive oil,
1 1/2 cups cooked + cooled lentils (cooked in vegetable stock)
1 1/2 Tbsp dried Italian seasonings
1/4 cup fresh Italian parsley
1 Tbsp tomato paste
1 Tbsp nutritional yeast
5-6 Tbsp vegan parmesan cheese (plus more for coating)
1/4 tsp sea salt and black pepper to taste
2 Tbsp of almond flour

For the soup:
2 Tbsp extra virgin olive oil
1/2 cup chopped yellow onion,
1 cup quarter-inch diced celery
2 garlic cloves, minced
8 cups vegetable broth
2 (14.5 ounce) cans petite diced tomatoes
1 rosemary sprig
2 bay leaves
1 Tbsp minced fresh basil
1 Tbsp chopped fresh parsley
2 zucchinis, zoodled
Pink himalayan salt and freshly ground black pepper

Prepare the meatballs:
1. In a frying pan, sauté garlic and shallots in one tablespoon of olive oil.
2. Pulse lentils, one teaspoon olive oil, sautéed garlic and shallot, Italian seasonings, flax meal, parsley and tomato paste.
3. Roll into balls and dust with almond flour. Sauté balls in a frying pan until golden brown, six to eight minutes. Add sauce and heat over meatballs.

Prepare the soup:
1. Preheat over to 400°F.
2. To prepare the soup, in a dutch oven over medium-high heat, heat the olive oil. Add the onion, carrots, celery, and garlic and saute until tender and fragrant, four to six minutes.
3. Add the broth, tomatoes, rosemary, bay leaves, basil, and parsley. Cover, bring to a simmer over medium-high, turn the heat to low, and simmer for 30 minutes.
4. Remove the bay leaves and rosemary. Add the meatballs and zoodles, cover and simmer for five minutes, until the meatballs and zoodles are heated through. Season with salt and pepper to taste and serve.

6. High-protein chicken bowl with cashew lime crema

The chicken isn't the only high-protein ingredient in this colorful bowl. Black beans and toasted pumpkin seeds also majorly up the nutrient quantity, too. Created by A Sweet Pea Chef's Lacey Baier (who's also a nutrition coach), this dish also includes roasted sweet potatoes and cilantro rice. Topping it all off is a creamy sauce, made in minutes with cashew nuts, lime, avocado, milk (or alt-milk), and garlic.

Ingredients
For the cashew lime crema Sauce:
3/4 cup raw cashews
2 cups boiling water
1/2 cup fresh cilantro
1/2 cup organic whole milk plus more as needed
3 Tbsp fresh lime juice (approx. 2 limes)
1/4 large avocado
1/2 tsp sea salt
1/2 tsp garlic powder

For the roasted sweet potatoes:
2 sweet potatoes, diced
1 Tbsp olive oil
1 tsp paprika
1 tsp chili powder
1/2 tsp sea salt
1/4 tsp ground black pepper

For the cilantro lime rice:
2 cups brown rice, uncooked
1 1/2 Tbsp freshly squeezed lime juice (approximately 1 lime)
4 1/2 cups low sodium chicken broth
1/2 tsp sea salt
1/4 cup fresh cilantro, chopped
For the Roasted Pumpkin Seeds:
1/2 cup pepitas (pumpkin seeds), raw
1 tsp olive oil
1/4 tsp chili powder
1/4 tsp sea salt
1/8 tsp cayenne pepper
1 Tbsp lime juice (approximately 1/2 lime)

For the chicken:
2 boneless, skinless chicken breasts
1 Tbsp olive oil
1 1/4 tsp ground cumin
1/2 tsp paprika
1/2 tsp chili powder
1/2 tsp powdered garlic
1/4 tsp granulated onion
1 cup cooked black beans, rinsed and drained

Prepare the cashew lime crema sauce:
1. Add the cashews into a small bowl and cover with the boiling water. Soak for one hour, then drain.
2. Add all of the cashew cream ingredients into a food processor and process until smooth. Add enough milk to get desired smooth consistency.

Prepare the roasted sweet potatoes:
1. To roast the sweet potatoes, preheat oven to 425°F and line a rimmed baking sheet with parchment paper.
2. Toss the sweet potatoes with the olive oil and seasonings. Place on the prepared baking sheet and roast in preheated for 20-25 minutes, or until tender.

Prepare the cilantro lime rice:
1. To make the cilantro lime brown rice, combine the brown rice, low sodium chicken broth, sea salt, and freshly squeezed lime juice in a deep stock pot and bring to a simmer.
2. Cook until the liquid is completely absorbed by the rice and the rice is tender, about 25-30 minutes. Then, toss in freshly chopped cilantro and stir to combine.

Prepare the roasted pumpkin seeds:
1. Reduce heat from 425°F to 350°F once the sweet potatoes are done, and line another rimmed baking sheet with parchment paper.
2. Combine the ingredients for the pepitas in a small mixing bowl. Mix until fully combined, and then spread over the prepared baking sheet.
3. Roast for 10 to 12 minutes, stirring halfway. Then, remove from oven and cool.

Prepare the chicken:
1. Make the seasoning blend for the chicken in a mixing bowl by combining the cumin, paprika, chili powder, powdered garlic, and granulated onion in a small bowl. Coat the chicken well.
2. Heat olive oil in a large skillet over medium-high heat. Add the seasoned chicken and cook until golden-brown on both sides and cooked through, about four to six minutes per side. Then, remove from the skillet and allow to rest for five minutes before slicing into thin slices.

Prepare the bowl:
1. Start with filling the bottom of a bowl with the cilantro lime rice, then add the cooked black beans, roasted sweet potatoes, and sliced chicken over the top.
2. Drizzle with the crema and top with the pumpkin seeds.

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'Raised in the Kitchen' offers family recipes with heart - The Providence Journal

Posted: 28 Apr 2021 01:20 AM PDT

Raised in the kitchen is how things used to be, and are again.

Just ask any kid. They want to be part of their meal and to know where their food comes from. They've grown up exposed to "Food Network" and an endless lineup of cooking shows. That has changed a lot of things.

What hasn't changed is parents wanting to make memories with their children.

Those are the reasons why Carrian Cheney wrote "Raised in the Kitchen" (Shadow Mountain, $21.99).

"Dinnertime doesn't have to be mom slaving away by herself all day," she said. "It can be quick and easy, fun and healthy, and a time to be totally unplugged with the family."

The mother of three, ages 5-15, blogs at "Oh, Sweet Basil." She projects a patience with cooking and kids. She says putting the two together may be slower and certainly messier, it creates skills and memories.

If you are looking for the four elements of cooking - salt, fat, acid and heat - you'll find them in the book's 75 recipes. But you'll also find some inspiration to get you through the making of another dinner.

She writes: "Trust me on this, side-by-side cooking with your loved ones will change your family. You will find no greater joy than allowing hearts to connect, and it's not by chance that food becomes the central force in bringing people together."

She shared three recipes from the book including a veggie side dish, Broccoli Salad. It does not require you cook the veggies first. She also suggests making the dish your own, adding and subtracting.

Broccoli Salad

Dressing

1 cup mayonnaise

1/4 cup granulated sugar

1 tablespoon apple cider vinegar

In a small bowl, whisk together all ingredients; set aside.

Salad

8 cups broccoli florets

1/2 cup golden raisins

1/2 cup Craisins

1/2 cup frozen peas

1/2 cup diced red onion

1 cup shredded Colby Jack cheese

1 cup roasted and salted sunflower seeds

8 strips applewood smoked bacon, cooked crisp and crumbled

In a large bowl, toss together broccoli, raisins, Craisins, frozen peas, onion and shredded cheese. Pour dressing over top and toss until all ingredients are well coated. Cover and refrigerate at least 2 hours.

Just before serving, add sunflower seeds and bacon crumbles, tossing until evenly distributed.

Yield: 10 servings

Chocolate Cake

3 cups all-purpose flour

3 cups granulated sugar

1 1/2 cups unsweetened cocoa powder

1 tablespoon baking soda

1 1/2 teaspoons baking powder

1 1/2 teaspoons salt

4 large eggs, at room temperature

1 1/2 cups buttermilk

1 1/2 cups warm water

1 teaspoon baking espresso powder

1/2 cup vegetable oil

1 tablespoon vanilla extract

Chocolate Cream Cheese Frosting (see recipe)

Preheat oven to 350 degrees. Grease and flour three 9-inch round cake pans.

In a large bowl, whisk together flour, sugar, cocoa powder, baking soda, baking powder,

and salt; set aside.

In the bowl of a stand mixer fitted with the paddle attachment, combine eggs, buttermilk, warm water, espresso powder, oil, and vanilla and mix on medium speed until combined. Add the dry ingredients and mix until smooth.

Divide batter evenly between the three prepared pans. Each pan will hold 3 heaping cups batter.

Bake 30 to 35 minutes, until a toothpick inserted in center comes out clean.

Cool in pans on wire racks 20 minutes, then turn out to cool completely. If one cake is more rounded, use a serrated knife to level it flat. Put the crumb side down when frosting. Separate the frosting into 3 parts, leaving the third part bigger than the others as you need it to cover the whole cake.

Place a cake layer on a stand and top with chocolate frosting, spreading with an offset spatula; do not worry about the sides yet. Add another layer and do the same. Add the final layer and the rest of the frosting and smooth it down the sides and over the top, making whatever design you prefer.

Prep: 20 min Cook: 35 min Cool: 2 hours Total: 2 hours 55 min

Yield: 16 slices

Notes: This recipe turns out best when all ingredients are the same temperature, hence the directions for eggs and buttermilk to be at room temperature. Ideally, set them out on the counter 30 to 40 minutes before prepping the recipe. If you forget, 10 minutes should be sufficient.

Espresso powder can be found in the baking aisle, but you can also use real espresso if you prefer.

Chocolate Cream Cheese Frosting

1 cup unsalted butter, softened

12 ounces cream cheese, softened

Pinch salt

1 1/4 cups unsweetened cocoa powder

7 to 8 cups powdered sugar

2 teaspoons vanilla extract

1 to 2 tablespoons whole milk, plus more if needed

In the bowl of a stand mixer fitted with the paddle attachment (or in a large bowl with an electric hand mixer), beat butter and cream cheese until fluffy, 2 to 3 minutes. Add pinch of salt, cocoa powder, powdered sugar, and vanilla and mix on low until combined. Once combined, increase speed and beat until smooth, adding milk a tablespoon at a time until mixture is spreadable.

Yield: About 6 cups

Tex-Mex Salad

For the Meat

1 pound ground beef

1 tablespoon taco seasoning

1/2 cup water

For the Salad

1 heart romaine lettuce, rinsed and chopped

1 (15-ounce) can black beans, rinsed and drained

2 green bell peppers, diced

1 jalapeño pepper, seeded and diced (see note)

4 small tomatoes, chopped

1 red onion, diced

1 cup frozen roasted corn (see note)

1 handful cilantro leaves, chopped

1 to 2 avocados, chopped

1 cup cubed Colby Jack, Monterey Jack, or pepper jack cheese

2 cups crushed tortilla chips or Doritos chips

1 recipe Ranch-Tomatillo Dressing (see recipe)

In a large skillet over medium heat, cook ground beef, stirring and breaking it up with a wooden spoon, until al-most no pink remains, about 8 minutes. Drain grease and return the skillet to the stovetop. Stir in taco seasoning and water and cook until slightly thickened and all meat is coated in sauce, about 2 minutes. Remove from heat and set aside.

In a large bowl, toss together lettuce, beans, peppers, tomatoes, onions, corn, cilantro, avocado, cubed cheese, and chips. Add beef and toss to combine

Pour dressing over top a little at a time and toss until coated to your taste. Serve remaining dressing on the side.

Yield: 8 servings

Notes: For a spicier salad, slice the jalapeño and leave the seeds in-tact.

We prefer to use frozen roasted corn, which is sometimes called Mexican street corn. If you can't find frozen roasted corn, regular frozen corn will work as well.

Ranch-Tomatillo Dressing

1 cup prepared ranch dressing

1 tomatillo, husk removed and halved

1/2 teaspoon lime juice

2 tablespoons taco seasoning

Handful fresh cilantro leaves

Add all ingredients to the jar of a blender and process until smooth. Store in an airtight container in the refrigerator up to 1 week.

Cooking for 1: Here are 10 of the best single-serving recipes - KSL.com

Posted: 27 Apr 2021 07:02 PM PDT

SALT LAKE CITY — For many of us, the concept of cooking for one may look like eating leftovers night after night, or eating boring eggs. And the other side of eating leftovers every evening may feel like spending a lot of time in the kitchen night after night.

The good news is cooking for one doesn't have to look like either of those scenarios.

I encourage my clients to stock their kitchens with pantry (and fridge/freezer) staples so they can throw a quick meal together, whether or not they've planned it out, and to seek out easy recipes for one.

Another piece of advice I have for clients who don't enjoy cooking "only for one," or don't feel like it's worth it, is to make the cooking process more enjoyable. Turn on a favorite playlist, watch a show or listen to a podcast. Cooking for one is usually less stressful than cooking for others since no one else is eating your meal. So lean into this less stressful opportunity and make it fun.

To help get you cooking, here are 10 of the best recipes for one:

1. Mushroom Chicken Soup with Wild Rice

I love this recipe because it takes just a few minutes to chop up the veggies, then you can throw all the ingredients in a pressure cooker or Instant Pot and let it do all the work. It's hearty, delicious, and easy to make 1 serving or double it.

2. Detroit Style Pizza for One from Joanie Zisk of One Dish Kitchen

This homemade pizza for one is easy to make on your own. Just start the dough three hours before you want to eat. Other than that, it's mostly a hands-off recipe.

3. Beef Enchiladas from Joanie Zisk of One Dish Kitchen

This recipe makes two enchiladas, which is perfect for one person. It just takes about 15 minutes to prep and 20 minutes to bake. Double this recipe for leftovers, which you'll definitely want.

4. Hummus Toast with Everything Bagel Spice from registered dietitian nutritionist Amy Gorin

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This simple toast recipe would be great for breakfast or a 5-minute dinner. It's got lots of different flavors and textures going on and it's very easy to prepare.

5. Easy Instant Pot Fish

This is one of my favorite pantry staple meals. I always have frozen fish, couscous and frozen vegetables on hand. No need to defrost the fish since this recipe uses frozen fish. The simple lemon butter topping adds a lot of flavor and makes your fish tender and delicious.

6. Baked Chicken Tenders from Joanie Zisk of One Dish Kitchen

Who doesn't love chicken tenders? This simple recipe for one is quick and super tasty!

7. Pan Seared Pork Chops with Potatoes and Green Beans

This breaded pork chop with veggies recipe can all be cooked in one pan and is ready to eat in just 20 minutes. You can also swap the green beans for whatever vegetable you have.

8. Lentil Avocado Salad from Joanie Zisk of One Dish Kitchen

Lentils are one of my favorite inexpensive, plant-based proteins. They're easy to use, take on any flavor, and are an affordable option. These little lentils take on the delicious flavors of a tasty red wine vinegar and dijon vinaigrette.

9. Pasta Carbonara for One

Healthy Lemon Carbonara (Photo: Rebecca Clyde)

I used to think that carbonara was a special meal that I couldn't just have whenever. Well, this recipe changes the game. This 15-minute recipe is definitely something you can throw together any day. Plus, it'll still feel like a special meal (for half the effort).

10. Easy Black Bean Tacos

Black Bean Veggie Tacos (Photo: Rebecca Clyde)

This recipe is the best for cleaning out your fridge. Throw in those random veggies or toppings from your fridge so you can reduce food waste and make simple tacos that taste different every time you make them.

If you've felt like cooking for one is something to not look forward to, I hope these simple recipes can change your mind. Of course, cooking may not always be something to look forward to, but if you enjoy cooking for others these recipes will help you enjoy cooking for yourself just a bit more.

Editor's Note: Anything in this article is for informational purposes only. The content is not intended, nor should it be interpreted, to be a substitute for professional medical advice, diagnosis, or treatment. Always seek the advice of your physician or other qualified health provider with any questions you may have regarding a medical condition; Any opinions, statements, services, offers, or other information or content expressed or made available are those of the respective author(s) or distributor(s) and not of KSL. KSL does not endorse nor is it responsible for the accuracy or reliability of any opinion, information, or statement made in this article. KSL expressly disclaims all liability in respect to actions taken or not taken based on the content of this article.

Health Wealth

6 Extra-Special ‘Dinner for One’ Recipes Totally Packed With Protein - Well+Good