Eat Healthy for Under



5 Healthy Meals For One

Let's be real for a minute: Sometimes you don't want to cook for anyone else, and sometimes there's just no one else to cook for. In both scenarios, those recipes that serve eight are super annoying. Figuring out how to correctly to divide ingredients just to make yourself some damn dinner…ain't nobody got time for that. So we were psyched to discover the new cookbook by Klancy Miller calledCooking Solo, featuring kick-ass healthy meals that serve just one to four—perfect for dining alone, or when you want just the right amount of leftovers. Here are five of our favorite recipes. 

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Cooking Solo
tara donne

Excerpted fromCOOKING SOLO, ©2019 by Klancy Miller. Reproduced by permission of Houghton Mifflin Harcourt. All rights reserved.

Shaved Zucchini Salad 

shaved zucchini salad
tara donne

Serves1

2 med zucchini
1 c halved cherry tomatoes
2 Tbsp pitted and chopped Kalamata olives
2 Tbsp diced feta cheese
1 Tbsp pine nuts, toasted*
1½ Tbsp extra virgin olive oil
½ Tbsp apple cider vinegar
½ Tbsp balsamic vinegar
1 clove garlic, minced
¼ tsp freshly ground black pepper

1. TRIMthe ends from the zucchini. Over a large bowl, shave the zucchini lengthwise into ribbons using a vegetable peeler. Add the tomatoes, olives, feta, and pine nuts. Set aside.
2. COMBINEthe oil, vinegars, garlic, pepper, and a pinch of salt in a small jar with a tight-fitting lid. Shake vigorously until emulsified, about 1 minute.
3. POURthe dressing over the vegetables and cheese and toss with your hands to coat. Transfer to a plate and serve.

*To toast the pine nuts, place them in a dry skillet over medium heat and stir continuously until they are slightly golden and release a faint, toasty aroma, 2 to 3 minutes.

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NUTRITION(per serving) 430 cal, 10 g pro, 26 g carb, 6 g fiber, 15 g sugars, 35 g fat, 7 g sat fat, 610 mg sodium

Triple-the-Coconut Oatmeal 

triple the coconut oatmeal
Tara Donne

Serves1

½ c water
½ c coconut milk 
½ c old-fashioned rolled oats
1 tsp coconut oil
1 tsp unsweetened coconut flakes
1 tsp maple syrup or other sweetener (optional)
1 Tbsp granola (preferably homemade, or one of these 8 healthy store-bought versions), chopped semisweet chocolate, and/or chopped dates (optional)

1. BRINGthe water and coconut milk to a boil over high heat in a small saucepan. Add the oats, decrease the heat to low, and stir in the coconut oil and a pinch of salt. Simmer, stirring occasionally, until the oatmeal is thick, about 5 minutes.
2. TRANSFERthe oatmeal to a bowl, sprinkle it with the coconut flakes, and top with the maple syrup and the granola, chocolate, and/or dates, if desired. Serve immediately.

NUTRITION(per serving) 460 cal, 10 g pro, 36 g carb, 6 g fiber, 3 g sugars, 33 g fat, 26 g sat fat, 320 mg sodium

MORE:The 5 Worst Things You Can Add To Your Oatmeal

Emerald Elixir

emerald elixir
Tara Donne
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Serves1

1 c packed chopped Swiss chard (preferably rainbow variety)
1 c packed chopped fresh cilantro
1 c chopped fresh pineapple
½ c packed chopped fresh spinach
⅓ c coconut water
1 tsp honey
Juice of 1 lime
Ice cubes (optional)

COMBINEthe chard, cilantro, pineapple, spinach, coconut water, honey, and lime juice in a blender. Pulse to combine and then turn the blender to its highest setting to liquefy. (You may need to stop the blender a time or two, stir the ingredients with a wooden spoon, and pulse again.) Pour into a tall glass, adding ice cubes if you prefer your juice chilled. Enjoy immediately.

NUTRITION (per serving) 140 cal, 3 g pro, 35 g carb, 5 g fiber, 25 g sugars, 0.5 g fat, 0 g sat fat, 180 mg sodium

Jalapeño-Watermelon Salad

jalapeno watermelon salad
Tara Donne

Serves3

3 Tbsp extra virgin olive oil
1 Tbsp apple cider vinegar
1 Tbsp balsamic vinegar
1 clove garlic, minced
½ tsp salt
¼ tsp freshly ground black pepper
3 c arugula
2 c diced seedless watermelon
½ c halved cherry tomatoes
¼ c diced red onion
2 Tbsp diced feta cheese
2 Tbsp minced fresh mint
1 Tbsp seeded and minced jalapeño

1. COMBINEthe olive oil, vinegars, garlic, salt, and pepper in a large bowl. Whisk until emulsified.
2. ADDthe arugula, watermelon, tomatoes, onion, feta, mint, and jalapeño. Toss with your hands to combine well. Serve immediately.

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NUTRITION(per serving) 200 cal, 3 g pro, 13 g carb, 1 g fiber, 9 g sugars, 16 g fat, 3 g sat fat, 470 mg sodium

Lemony Kale Risotto

lemony kale risotto
Tara Donne

Serves4

2 Tbsp plus 2 tsp extra virgin olive oil
¾ c diced onion
1 c Arborio rice
2 c chicken or vegetable stock
1 c white wine
½ c plus 4 Tbsp freshly grated Parmesan 
½ tsp salt
Freshly ground black pepper
2 c thinly sliced kale leaves (thick ribs discarded)
Grated zest of 1 lemon

1. HEAT2 tablespoons of the olive oil over medium heat in a large saucepan. Add the onion and cook, stirring occasionally, until translucent, about 5 minutes. Add the rice, stir to coat it with olive oil, and cook until the grains are slightly translucent, about 4 minutes.
2. STIRin 1 cup of the stock and bring the mixture to a boil over high heat. Add the wine and adjust the heat to maintain a simmer. Cook, stirring constantly, until the rice absorbs all the liquid. Add the remaining 1 cup stock and cook, still stirring, until the rice becomes tender and creamy, 25 to 30 minutes total.
3. STIRin ½ cup of the Parmesan, the salt, and a few grinds of pepper. Taste and add more salt if necessary. Simmer for 5 more minutes.
4. HEATthe remaining 2 teaspoons of olive oil in a large cast-iron skillet over medium-high heat while the risotto finishes, tilting the pan to coat the bottom. Add the kale and a pinch of salt and cook, stirring occasionally, until kale is wilted and bright green, 2 to 3 minutes.
5. DIVIDEthe risotto among 4 shallow bowls. Sprinkle one-quarter of the remaining Parmesan cheese over each portion and add a little lemon zest on top. Arrange the kale over the risotto. Serve hot.






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Date: 06.12.2018, 05:38 / Views: 74335