Easy Meals for One

Many of you have asked us for recipes that you can make that are for just one person, or that can easily be adapted to one meal, so we have compiled some of our all our favourites in one place. These recipes are healthy, flavourful, and best of all, don’t take very long to prepare.

Preparing healthy meals for one can seem like more trouble than it’s worth sometimes, so we often turn to frozen prepared meals because they are a quick and easy option. However, with a little planning, it’s easy to make healthy meals for one at home. It takes a little more time than microwaving a frozen dinner, but the results are definitely worth it and are much healthier!

Recipes Using Chicken

Tomato Feta Chicken for One

Here’s a quick dinner “for one” that combines the well-loved flavours of fresh juicy tomato, feta cheese, black olives, basil, and lean chicken. Cooking on parchment paper is a French technique and it is a simple, healthy cooking method that is fairly fool-proof.

Ingredients

1 piece of parchment paper

1 tsp olive oil

¼ lb boneless, skinless chicken thighs

1 plum tomato

2 tbsp feta cheese, crumbled

2 black olives, pitted, sliced

2 tbsp red wine

1 tbsp basil, fresh, minced

⅛ tsp black pepper, freshly ground

basil leaves, (optional garnish)

1. Preheat oven to 400°F (200°C)
2. Cut a large sheet of parchment paper about 15 inches (38 cm) square. Coat one side of parchment with olive oil out to the edges. Alternately, spray one side with non-stick vegetable cooking spray. Work on a flat surface having the oiled side up and place the piece of chicken in the centre.
3. Dice fresh tomato and spread over chicken.
4. Top with crumbled feta, two sliced olives, sprinkle of red wine, fresh chopped basil and freshly ground black pepper.
5. To seal the package draw the two opposite ends together. Fold to create a 1 inch (2.5 cm) seam. Roll down tightly to create a seal. Seal other ends. Seal package tightly to prevent steam escaping during cooking.
6. Heat a skillet over medium-high heat. Place package in pan and heat for 5 minutes until the liquid inside each packet starts to bubble. Transfer the pan to the oven. Bake approximately 20 minutes or until chicken is thoroughly cooked and reaches an internal temperature of 165°F (74°C).
7. Open, remove chicken from paper and transfer to plate. Pour juice over and sprinkle with fresh leaves of basil (optional garnish).

Additional Tips:

Make an extra one for tomorrow’s lunch or supper.

The packets freeze well. Switch up the vegetables to suit what is in season and be sure to cut them into similar size pieces so they cook evenly.

Creamy Chicken Pasta Dinner for One

This creamy chicken pasta dinner boasts the equivalent of one serving of lean poultry, two servings of grains and three servings of vegetables.

Ingredients

2 oz your favourite whole-wheat pasta

½ cup cherry tomatoes, halved

1 cup broccoli florets

¼ lb boneless, skinless chicken thighs

1 tsp olive oil1 clove garlic, minced

1 tbsp thyme, fresh

1 tbsp basil, minced

¼ tsp black pepper, freshly ground

Pinch salt

¼ tsp hot red chili pepper flakes, (optional)

3 tbsp cream cheese, low-fat

2 tbsp water

2 tbsp Asiago cheese, shredded

basil leaves, (optional garnish)

1. Cook pasta in unsalted boiling water according to package directions. If you work quickly the pasta will be cooked at about the same time as the chicken and vegetables below are ready.
2. Meanwhile, slice cherry tomatoes and set aside. Cut broccoli into florets. You can slice the stalks and also use any of the green leaves. Set aside.
3. Cut boneless chicken into bite-size pieces.
4. Heat olive oil in a non-stick skillet over medium-high heat. Add minced garlic and sauté for a minute or two until fragrant.
5. Add the halved cherry tomatoes, broccoli, diced raw chicken, minced basil, thyme leaves, freshly ground black pepper, and chili pepper flakes. Stir while sautéeing to ensure even cooking of vegetables and that chicken is cooked through. Season with salt.
6. Stir in cream cheese and water. Continue cooking and stirring while using the back of a spoon to help dissolve the cream cheese with water to make a creamy sauce.
7. Drain pasta and place on a dinner plate. Pour creamy chicken and vegetables over. Sprinkle with shredded Asiago cheese. Garnish with a few sprigs of fresh basil (optional garnish).

Recipes Using Beef

Stuffed Peppers for One

Our classic stuffed pepper recipe is scaled down to serve one person. Filled with ground beef, onions, garlic, spinach, and cheese and cooks in less than 30 minutes!

Ingredients

1 bell pepper (use green, red, yellow, or orange)

½ tablespoon olive oil

¼ cup chopped onions

1 clove garlic, minced

5 ounces lean ground beef

½ teaspoon Italian seasoning

¼ teaspoon kosher salt

⅛ teaspoon coarsely ground black pepper

1 small tomato, chopped

½ cup chopped fresh spinach

½ cup shredded cheddar cheese

1. Preheat the oven to 375°F (190°C).
2. Trim the pepper: Cut ¼-inch from the stem end of the bell pepper to remove the top of the pepper. Remove the seeds and membrane; rinse the inside of the pepper and slice in half, lengthwise.
3. Blanch the pepper: Fill a 2-quart pot halfway with water and bring to a boil. Immerse both halves of the pepper into the boiling water for 3 minutes. Carefully remove the peppers from the hot water and place them on a clean kitchen towel. Sprinkle the insides with ⅛ of a teaspoon of salt and invert on the towel to drain.
4. Make the stuffing: Heat oil in a 10-inch skillet over medium-high heat. Add the onions and cook for 2 minutes, stirring occasionally. Add the garlic and cook stirring occasionally for 30 seconds more.
5. Add the ground beef, Italian seasoning, salt, and pepper to the pan and cook until browned, about 3 minutes.
6. Stir in chopped tomatoes and spinach and cook, stirring frequently for 2 minutes.
7. Remove the pan from the heat and stir in all but 1 tablespoon of the cheese.
8. Fill the pepper cavities with the meat mixture. Place the peppers in a lightly greased baking dish. Top with remaining cheese, cover with aluminum foil and bake for 15 minutes.
9. Remove from oven. If the cheese has not fully melted after baking, remove the foil and place the peppers back in the oven for an additional 5 minutes until the cheese has melted.
10. Enjoy warm.

Additional Tips:

This recipe is also great using ground turkey, ground chicken, or ground pork instead of ground beef.

Mini Meatloaf

Tender and juicy oven-baked mini meatloaf is topped with a sweet and tangy glaze. It’s easy to make and filled with flavor. Best of all, it’s the perfect amount for one!

Ingredients

1 tablespoon olive oil

2 ounces chopped onions

1 clove garlic, minced

1 teaspoon dried thyme

½ teaspoon kosher salt

¼ teaspoon coarsely ground black pepper

6 ounces ground beef

½ teaspoon Worcestershire sauce

1 large egg

3 tablespoons breadcrumbs

For the meatloaf glaze:

¼ cup ketchup

1 tablespoon molasses

1. Heat oven to 350° F (177°C).
2. Heat oil in a medium-sized skillet over medium heat. Add the chopped onions and cook for 2 minutes. 
3. Add in the chopped garlic, dried thyme, salt, and pepper. Cook, stirring occasionally for an additional minute. Remove skillet from the heat and set aside.
4. Place the ground beef in a medium-sized bowl. Pour the seasoned vegetables over the meat. Add in the Worcestershire sauce, the egg and the breadcrumbs. Using a large spoon, mix the meat and all of the ingredients together until fully combined. Shape into an oval and transfer to a lightly greased small baking dish.
5. Bake in the preheated oven for 30 minutes.
6. Remove the meatloaf from the oven and whisk together the ketchup and molasses in a small bowl. Spoon over the top of the meatloaf and bake for an additional 15 minutes.
7. After removing the meatloaf from the oven, cover with aluminum foil or a plate and let the meatloaf rest for at least 10 minutes before slicing.

We hope you enjoy trying some of these simple recipes for one! Let us know how they turn out and if there are any other recipe ideas that you would be interested in!