Cooking for 1 or 2

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cooking-for-1-or-2

Minute Chocolate Cake Mug

1 Coffee Mug
4 tablespoons flour(that's plain flour, not self-rising)
4 tablespoons sugar
2 tablespoons baking cocoa
1 egg
3 tablespoons milk
3 tablespoons oil
3 tablespoons chocolate chips (optional) Small splash of vanilla

Add dry ingredients to mug, and mix well . Add the egg and mix thoroughly.
Pour in the milk and oil and mix well. Add the chocolate chips (if using) and vanilla, and mix again. Put your mug in the microwave and cook for 3 minutes at 1000 watts.

Instant Potato Soup

1 3/4 cups instant mashed potatoes, butter-flavored
1 1/2 cups powdered milk
2 tablespoons instant chicken garlic and herb seasoning
2 teaspoons dried onion flakes
1 tablespoon dried parsley
1/8 teaspoon turmeric
1/4 teaspoon white pepper

In a large bowl, combine all ingredients mixing until well blended.
Store in airtight container.

To serve, place 1/2 cup soup mix in bowl.
Add 1 cup boiling water.
Stir until smooth.

Let soup set 1 to 2 minutes to thicken slightly

Serves 6 , 6 cups

Instant Potato Soup

1 3/4 cups instant mashed potatoes, butter-flavored
1 1/2 cups powdered milk
2 tablespoons instant chicken garlic and herb seasoning
2 teaspoons dried onion flakes
1 tablespoon dried parsley
1/8 teaspoon turmeric
1/4 teaspoon white pepper

In a large bowl, combine all ingredients mixing until well blended.
Store in airtight container.

To serve, place 1/2 cup soup mix in bowl.
Add 1 cup boiling water.
Stir until smooth.

Let soup set 1 to 2 minutes to thicken slightly

Serves 6 , 6 cups

Diabetic Onion Dip

8 oz plain lo-cal yogurt
1/2 onions, finely chopped
2 tsp. lemon juice
2 Tblsp. parsley
1 dash hot pepper sauce
1 dash horseradish
1 dash salt and pepper

Combine all ingredients. Chill thoroughly.

Yield: 2 servings

Zucchini Fingers

Olive oil cooking spray
2 tsp. Garlic powder
1/2 tsp. Pepper
2 Med Zucchini

Preheat oven to 350 degrees. Trim ends of zucchini, but leave skins on elsewhere. Cut zucchini in half vertically; repeat.
Cut each finger strip in half, cross-wise. Place all strips peel side down on a baking sheet.
Mist with cooking spray and sprinkle with seasonings.
Bake until edges are brown and strips are easily pierced; about 15 minutes.

Makes 2 servings.

Hot Cocoa for One

Combine:
1/2 cup dry instant nonfat dry milk,
1 tbs. sugar
1 1/2 tbs. baking cocoa in mug or cup, stir in 1 cup boiling water.

Garnish with Whipped Cream or miniature marshmallows before serving, if desired...

Makes 1 serving.

321 Cake

1 box Angel Food Cake Mix
1 box Cake Mix - Any Flavor
2 Tbsp Water

Makes 1 serving.

Directions In a ziploc bag combine the two cake mixes together and mix well. For each individual cake serving take out 3 Tablespoons of the cake mix combination and mix it with 2 Tablespoons of water in a small microwave-safe container. Microwave on high for 1 minute and you have your own instant individual little cake!

Super Spinach Salad for Two

1-1/2 cups fresh baby spinach
3/4 cup sliced fresh mushrooms
1/2 hard-cooked egg, chopped
4-1/2 teaspoons real bacon bits
2 tablespoons balsamic vinaigrette

In a small salad bowl, combine the spinach, mushrooms, egg and bacon.
Drizzle with vinaigrette; toss to coat.

Yield: 2 servings.

Nutrition Facts: 1 cup equals 79 calories, 5 g fat (1 g saturated fat), 57 mg cholesterol, 327 mg sodium, 4 g carbohydrate, 1 g fiber, 5 g protein.
Diabetic Exchanges: 1 vegetable, 1 fat.

*Super Spinach Salad for Two published in Simple & Delicious
September/October 2009

Coffee Cup Egg Scramble

2 eggs
2 Tbsp. milk
2 Tbsp. shredded cheese
Salt and pepper

Coat a 12 oz. microwave safe coffee mug with cooking spray. Add milk and eggs; beat until blended.
Microwave on high 45 seconds; stir. Microwave until eggs are almost set, 30 to 45 seconds longer.

Top with cheese; season with salt and pepper.
No mess, no fuss, no pan or dishes to clean, only a coffee cup to wash!

Baked Chicken For One

1 (3 oz.) chicken breast, boned & skinned
2 tbsp. (any brand) bottled diet Italian dressing
Marinate chicken in dressing overnight in covered casserole.

Bake for one hour at 350 degrees.

No additional seasonings are necessary. Very tender and juicy,

Spare Ribs for Two

1 Tbsp. cornstarch
1/3 cup of dark corn syrup
3 Tbsp. soy sauce
1 1/2 tsp. ground ginger
2 Tbsp. vinegar
2 cloves of garlic, crushed
2 lbs.

Buttermilk Pecan Chicken for Two

Ingredients
2 (8-ounce) boneless, skinless chicken breasts
1 cup buttermilk
1 cup toasted pecans
1/2 cup panko bread crumbs
1/3 cup vegetable oil
Kosher salt and freshly ground black pepper

Place each chicken breast between 2 pieces of plastic wrap and gently flatten with a meat mallet or heavy flat object to an even 1/3-inch thick.
In a shallow bowl add the chicken and the buttermilk.
Cover and marinate for 1 hour in the refrigerator.
In a food processor, pulse pecans until finely ground.
Transfer the pecans to a large rimmed dish and add the panko bread crumbs.

Pan-Broiled Shrimp

1 teaspoon margarine
1/3 medium sweet onion, sliced
1/3 pound shrimp, peeled and deveined
Lemon juice, salt, and pepper to taste

Heat margarine in medium saucepan. Saute onion until translucent. Add shrimp. Saute until pink about 3-5 mins.
Add lemon juice, salt and pepper.

Yield: 2 servings

Nutritional Info Per Serving (1/2 of recipe): Cals: 89, Fat: 3 g, Chol:
116 mg, Sod: 156 mg, Carb: 3 g, Dietary Fiber: 1 g, Sugars: 2 g,Protein: 13 g

Diabetic Exchanges: 2 Very Lean Meat, 1/2 Fat

Grill Broiled Sirloin Steak

1 beef sirloin steak,cut 1 1-inch thick
1 salt
1 pepper

Place steak on grill over ash-covered coals so the surface of steak is 2 to 3 inches from the heat. Broil at moderate temperature.
Whenone side is browned, turn, season and finish cooking on the second side. Turn and season.
A steak cut 1 inch thick requires 18 to 20 minutes for rare and 20 to 25 minutes for medium.

Yield: 1 Servings

Easy Chicken Crescent Calzones

1 can crescent rolls
4 slices chicken (deli)
4 slices Monterey Jack cheese
1 can mushroom pieces drained
1 egg beaten
1/2 C. plain bread crumbs
1 (12 oz) jar chicken gravy
1/4 t. paprika

Heat oven to 375.
Spray cookie sheet or 9x13 baking dish with nonstick cooking spray. Separate dough into 4 triangles.
Firmly press perforations to seal. Press each to a 6x5 rectangle.
Top each rectangle to within 1/2" of edge with slice of chicken, slice of cheese & 1 T. of the mushrooms.
Reserve remaining mushrooms for the gravy.