Category Archives: Cooking for one or two

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Raspberry Chipotle Shrimp

I actually made this with shrimp AND swai fish.  It was delicious! That sauce is great!  Spicy with a little sweet. I really think this sauce would be great on pork too.

At my house, this is 2-3 servings.

Raspberry Chipotle Shrimp

1 lb shrimp, peeled and deveined

1 tsp BBQ seasoning

½ c. barbecue sauce

¼ c. sugar free raspberry preserves

1 chipotle pepper with adobo sauce, finely diced

 

Combine the seasoning, barbecue sauce, preserves and chipotle pepper. Prepare grill or skillet. In skillet, place shrimp and top with most of sauce, reserving a little to serve with cooked shrimp. Cook until shrimp are done (could also use fish). If grilling, put shrimp on skewers (water soaked if they are wooden skewers), brush with sauce and grill until done. Serve with remaining sauce.

 

 

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Fish with Roasted Red Pepper Sauce

Hubby said I can make this again.  As he ate the third serving.

Fish in Roasted Pepper Sauce

1 lb swai, tilapia or cod

Salt and pepper, to taste

½ c. diced onion

12 oz jar roasted red peppers

1 tsp roasted garlic powder

¾ c. fat free half and half

¼ c. grated Parmesan cheese

Spray large skillet with cooking spray and cook fish over medium heat. Sprinkle with salt and pepper. While that cooks, dice onion and place half jar of red peppers in a small food processor; dice the rest. After fish is cooked, remove from skillet and respray skillet with cooking spray. Or you can use olive oil if you like. Add onion, chopped and processed red pepper and sprinkle with garlic powder. Cook until onion is done (about 5 minutes) then add half and half and Parmesan cheese. Stir well to combine and add fish back to the pan.
Yield: 3 servings.

roastedredpeppersauce

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TASTY!  I love subbing butternut squash for higher carb veggies like potatoes.

Butternut squash chili cheese fries
 1  medium butternut squash (about 2 pounds — large enough to yield 20 ounces uncooked flesh)
1 cup low-fat veggie or turkey chili
1/2 cup shredded reduced fat cheddar cheese
1/8 tsp. kosher (or regular) salt
1/8 tsp. cayenne pepper
Optional Toppings: fat-free sour cream, chopped scallions

Preheat oven to 425 degrees. Poke a couple holes in the squash with a knife and put in the microwave for 3 minutes or so.  After it’s cool, use a sharp knife to remove the ends of the squash. Cut squash in half widthwise (making it easier to manage) and then peel squash halves using a vegetable peeler or a knife. Cut squash in half lengthwise, and then scoop out all the seeds. Next, cut squash into french fry shapes (for best results, try to keep them even in size). Using a paper towel, pat squash pieces firmly to absorb any excess moisture. Place squash in a bowl, add a light mist of nonstick spray, and sprinkle with salt and cayenne pepper. Toss squash to evenly distribute salt and pepper, and then transfer to a large baking pan sprayed with nonstick spray. Use 2 pans if needed. Squash pieces should lie flat in the pan. Place pan(s) in the oven and bake for 40 minutes or so (longer for thick-cut fries, shorter for skinnier fries), flipping halfway through baking. Fries are done when they are starting to brown on the edges and get crispy. Leaving the oven on, transfer fries to a large oven-safe plate. Prepare the chili as directed on the package, and then pour it over the fries. Sprinkle with cheese, and place the plate in the oven for 5 minutes, or until the cheese has melted. Carefully remove from the oven and, if you like, top with sour cream and scallions. Makes 2 enormous and amazingly delicious servings.

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Shrimp Pepper Pasta

tasty!

Shrimp Pepper Pasta

6 oz spaghetti

Cooking spray

4 small sweet peppers, thinly sliced

½ jar sliced banana peppers

1 jar cherry peppers, sliced

½ c. diced onion

Garlic, to taste

1 tsp dried oregano

1 tsp crushed red pepper flakes

Salt and pepper

¼ c. chicken broth or water

4-5 diced Roma tomatoes

15 oz tomato sauce

1 lb large shrimp, peeled and deveined

4 basil leaves, torn

1/3 c. parmesan cheese (or asiago)

 

Bring medium pot of water to a boil and add spaghetti.  Meanwhile, spray large skillet with cooking spray and heat on med hi. Add peppers, onion, garlic, oregano, red pepper flakes and salt and pepper. Cook about 5 minutes. Add tomatoes, broth, tomato sauce, and shrimp. Add basil leaves and cheese; fold in cooked spaghetti. Serve in bowls and top with additional basil leaves and cheese.

Yield: 3 servings.

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Pepperoni Pasta for 1

Pepperoni Pasta for 1

10 slices turkey pepperoni

1/2 8 oz can tomato sauce with basil & oregano

2 oz Smart Taste penne

1 TB whipped light cream cheese

 Cook pasta and heat tomato sauce and cream cheese. Combine with cooked pasta and pepperoni.

Yield: 1 serving= 113 Calories; 5g Fat (36.7% calories from fat); 9g Protein; 10g Carbohydrate; 2g Dietary Fiber; 31mg Cholesterol; 1094mg Sodium.

 

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Cauliflower Pizza Crust

Mine didn’t hold together well, but maybe I didn’t get enough water out.

cauliflowercrust

Separate a head of cauliflower into flowerets and rinse. Chop in food processor until it is a rice-like consistency. Place in bowl and microwave 8 minutes. Absorb the moisture with cheese cloth or a linen towel. Squeeze all the moisture out of the cauliflower. Add 1 tablespoon parmesan cheese and 1 teaspoon Italian seasoning; combine well. Shape into flat circle on pizza pan. Bake at 350* for 15 minutes or until lightly browned. Top with your favorite pizza toppings and bake until cheese is melted. This makes one small pizza.

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Apple Cinnamon Quesadilla

Apple-Cinnamon Quesadilla

1/4 teaspoon ground cinnamon
2 TB light cream cheese
1 tablespoon packed brown sugar
1/4 teaspoon ground cinnamon
1 whole wheat tortillas (8 inch)
1/4 medium apple, cut into 1/4-inch slices
Cooking spray

In small bowl, mix cream cheese, brown sugar and 1/4 teaspoon cinnamon with spoon.
Spread cream cheese mixture over tortilla. Place apple slices on cream cheese mixture.
Fold in half. Spray small skillet with cooking spray. Add quesadilla; cook 2 to 3 minutes or until bottom is brown and crisp. Turn quesadilla; cook 2 to 3 minutes longer or until bottom is brown and crisp.
Remove quesadilla from skillet to cutting board; let stand 2 to 3 minutes.

Cut into 3 wedges to serve.

Yield: 1 serving= 227 Calories; 6g Fat (22.6% calories from fat); 7g Protein; 40g Carbohydrate; 5g Dietary Fiber; 16mg Cholesterol; 512mg Sodium.

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Thai Chicken-Broccoli Wraps

I really liked this!

 

thaiwrap

 

Thai Chicken-Broccoli Wraps

2 c. broccoli slaw

1 TB peanut butter

1 TB reduced sodium soy sauce

1 TB water

Dash ginger

Dash garlic powder

Dash pepper

1 cooked chicken breast, diced

 

Spray small skillet with cooking spray. Add broccoli slaw and saute’. After 2 minutes add peanut butter, soy sauce and water; stir to combine and mix in broccoli. Add ginger, garlic powder, pepper and chicken. Heat through.

Serve with tortillas.

Yield: 2 servings. Per serving= 170 Calories; 8g Fat (41.3% calories from fat); 19g Protein; 7g Carbohydrate; 3g Dietary Fiber; 41mg Cholesterol; 393mg Sodium.

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Chicken Curry w/ Quinoa

Tasty!

currychicken

Chicken Curry w/ Quinoa
12 oz diced chicken breast meat
2 TB sliced green onion
1 1/4 cups chopped celery
1 cup chopped Granny Smith apples
1 cup fat free chicken broth
1 tablespoon curry powder
1/4 teaspoon paprika
1/3 cup quinoa

Place the chicken, onion, celery, apple, chicken broth, milk, curry powder, and paprika into a slow cooker; stir until mixed. Cover, and cook on Low for 4 to 5 hours. Stir in the quinoa during the final 35 minutes of cooking. Serve when quinoa is tender.
Yield: 3 servings. Per serving= 243 Calories; 4g Fat (15.8% calories from fat); 32g Protein; 21g Carbohydrate; 4g Dietary Fiber; 69mg Cholesterol; 277mg Sodium.

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Breakfast Hash for 2

yum!

Breakfast Hash for 2
1 c. shredded potatoes
Dash salt
Dash black pepper
3 oz turkey smoked sausage, diced
1 egg
2 egg whites
1/4 c. shredded reduced fat cheddar cheese

Spray skillet with cooking spray and cook potatoes until lightly browned. Add salt and pepper; then add sausage. Add egg and egg whites; scramble. Top with cheese and serve.
Yield: 2 servings. Per serving= 305 Calories; 14g Fat (41.3% calories from fat); 17g Protein; 27g Carbohydrate; 2g Dietary Fiber; 126mg Cholesterol; 693mg Sodium.