The Cooking for One Cookbook: 100 Easy Recipes

Copyright © 2019 by Rockridge Press, Emeryville, California

No part of this publication may be reproduced, stored in a retrieval system or transmitted in any form or by any means, electronic, mechanical, photocopying, recording, scanning or otherwise, except as permitted under Sections 107 or 108 of the 1976 United States Copyright Act, without the prior written permission of the Publisher. Requests to the Publisher for permission should be addressed to the Permissions Department, Rockridge Press, 6005 Shellmound Street, Suite 175, Emeryville, CA 94608.

Limit of Liability/Disclaimer of Warranty: The Publisher and the author make no representations or warranties with respect to the accuracy or completeness of the contents of this work and specifically disclaim all warranties, including without limitation warranties of fitness for a particular purpose. No warranty may be created or extended by sales or promotional materials. The advice and strategies contained herein may not be suitable for every situation. This work is sold with the understanding that the publisher is not engaged in rendering medical, legal, or other professional advice or services. If professional assistance is required, the services of a competent professional person should be sought. Neither the Publisher nor the author shall be liable for damages arising herefrom. The fact that an individual, organization or website is referred to in this work as a citation and/or potential source of further information does not mean that the author or the Publisher endorses the information the individual, organization or website may provide or recommendations they/it may make. Further, readers should be aware that Internet websites listed in this work may have changed or disappeared between when this work was written and when it is read.

For general information on our other products and services or to obtain technical support, please contact our Customer Care Department within the United States at (866) 744-2665, or outside the United States at (510) 253-0500.

Rockridge Press publishes its books in a variety of electronic and print formats. Some content that appears in print may not be available in electronic books, and vice versa.

TRADEMARKS: Rockridge Press and the Rockridge Press logo are trademarks or registered trademarks of Callisto Media Inc. and/or its affiliates, in the United States and other countries, and may not be used without written permission. All other trademarks are the property of their respective owners. Rockridge Press is not associated with any product or vendor mentioned in this book.

Cover Recipe: Margherita Buddha Bowl

Interior and Cover Designer: Diana Haas

Photo Art Director: Sara Feinstein

Editor: Jesse Aylen

Production Editor: Gleni Bartels

Photography © 2019 Laura Flippen. Food Styling by Laura Flippen.

Author photo courtesy of © Troy Schnyder.

ISBN: Print 978-1-64152-984-6 | eBook 978-1-64152-985-3

R0

Thanks to Margaret, James, and Maureen, who stood by me and shared their solo cooking tips, recipes, and techniques over the years.

CONTENTS

INTRODUCTION

CHAPTER ONE: Thinking Solo and Shopping Smart: Kitchen Basics and Meal Planning for One

CHAPTER TWO: Easy Breakfasts for One

Apple Crumb French Toast

Blueberry Oatmeal Pancakes

Brussels Sprouts and Potato Patties

Cheesy Breakfast Grits

Corn Muffins

Farmers Market Greens Smoothie

Ham and Potato Breakfast Hash

Homemade Granola

Malted Chocolate Energy Bites

Mushroom and Spinach Quiche

Overnight Strawberry Oatmeal

Peachy Smoothie Bowl

Spicy Breakfast Burrito

Steak and Egg Breakfast Cups

Very Berry Breakfast Parfaits

CHAPTER THREE: Lunch Made Easy

Alaskan Salmon Burger

Avocado and Black Bean Tostadas

BBQ Chicken Shaker Salad

Cheesy Beef Chili

Chickpea and Tomato Salad

Creamy Pesto Chicken Salad

Corn, Chickpea, and Orzo Salad

Cuban Pitas

Deviled Egg Salad

Garlic Tofu Cobb Salad

Grilled Chicken Club Sandwich

Hot Ham-and-Cheese Sliders

Lemon-Dill Shrimp Salad

Margherita Buddha Bowl

Mediterranean Tuna–Stuffed Tomatoes

Roasted Vegetable Quesadilla

Stuffed Pepper, Beef, and Rice Soup

Teriyaki Chicken Burger

Turkey Monte Cristo

Tuscan Bean Soup

CHAPTER FOUR: Meatless Mains for One

Buffalo Tofu Pasta Bake

Fennel, Tomatoes, and Butter Beans

Garden Burgers

Garden Vegetable Pita Pizzas

Greek Stuffed Zucchini Boats

Mushroom Stroganoff

Ratatouille

Roasted Vegetable Lasagna

Sautéed Cabbage and Noodles

Spaghetti Squash with Stewed Tomatoes

Spicy Black-Eyed Peas and Rice

Sun-Dried Tomato Pesto Tortellini

Sweet Potato and Lentil Turnovers

Thai-Style Tempeh Stuffed Mushrooms

Zoodles with Rustic Tomato Sauce

CHAPTER FIVE: One If by Sea (Solo Seafood Recipes)

Baked Fish Fillet

Baked Salmon Noodle Casserole

Clams Scampi

Cod with Pico de Gallo

Easy Fish and Chips

Fisherman’s Stew

Pesto Salmon

Scallops and Couscous Casserole

Seafood Creole

Shrimp and Crab Cakes

Shrimp au Gratin

Shrimp Stir-Fry

Teriyaki Tuna

Tilapia Italiano

Tuna Rice Bowl

CHAPTER SIX: Proteins Made Simple (Poultry and Meats for One)

Beef-and-Shrimp Surf and Turf

Beef Barley Skillet Dinner

Beefy Mac and Cheese

Chicken Meatballs and Spaghetti

Chicken Piccata

Chicken Stew

Chipotle Rib Eye

Coffee-Rubbed Steak

Easy Fajitas

Hickory BBQ Chicken Legs

Honey Mustard Chicken Breast

Honey-Sriracha Pork and Beans

Juicy Lucy Beef Burger

Meat Lover’s Calzone

Mini Turkey Meatloaf

Orange-Maple Smoked Pork Chops

Pork Chop with Pineapple Salsa

Sausage and Peppers

Sheet Pan Chicken and Roasted Vegetables

Turkey Cutlets

CHAPTER SEVEN: Treat Yourself (Desserts for One)

Apple Kugel

Berry Galette

Blueberry Trifle

Chocolate Chip Cookie Bar

Cinnamon-Chocolate Brownie

Cookies-and-Cream Cake

Cranberry Rice Pudding

Mini Strawberry Graham Pie

Mocha Fudge

No-Bake Blueberry Cheesecake

Peanut Butter Pie

Piña Colada Blondies

Pumpkin Pie

Raisin Bread Pudding

Vanilla Mug Cake

MEASUREMENT CONVERSIONS

THE DIRTY DOZEN AND THE CLEAN FIFTEEN™

RESOURCES

REFERENCES

ACKNOWLEDGMENTS

ABOUT THE AUTHOR

INTRODUCTION

THE COOKING FOR ONE COOKBOOK challenges and encourages solo cooks to engage with their kitchens to craft simple, satisfying, and convenient meals. Whether you’re a novice or a more seasoned cook, in these pages you’ll find a wide array of recipes to fit easily into your day. Cooking meals at home has so many benefits; you control the ingredients, prep time, portions, and cost. On a deeper level, cooking your food builds a connection between you and what you put into your body. It’s a connection that lets us keep the unfortunate surprises out and the delicious flavor in.

My passion for food began in childhood. Mom and I planted a vegetable garden with green beans, onions, peppers, and carrots, and I helped weed and harvest. My favorite dinner began with picking fresh green beans for Mom’s ham and string bean soup. Mom provided a succinct lesson in portion control by handing me a one-quart saucepan, instructing me to fill it to the top. That simple request guaranteed our family a fresh supply of green beans for our dinner—not too much and not too little—and it meant that we would have vegetables waiting for our next meal.

When I first moved out on my own, I was determined to make those dishes Mom taught me. After all, a little comfort food goes a long way! I incorporated her ideas for portioning each item per serving, and for me, that meant lower costs and less food waste. It’s a lesson that has aged well, since scaling recipes for one is a strategy I use to this day on my blog, Cindy’s Recipes and Writings.

But before you move to the recipes, we’ll discuss furnishing your cooking for one kitchen. The first chapter covers the basic pots, pans, and utensils needed to make cooking for one convenient and efficient, and I’ll share my tips on how to stock your pantry for ready access to foods you’ll need on hand regularly.

Most importantly, this cookbook features 100 easy-to-make recipes designed to be budget- and time-friendly. Over three-quarters of the recipes can be made from start to finish in 30 to 45 minutes or less, making them perfect for college students, single adults, and busy seniors.

I’ve structured these recipes around weekly meal plans intended to alleviate food-related stress, so you’ll find a two-week sample meal plan to make scheduling even easier.

With both a day’s food and a book, it’s important to start at the beginning. A quick breakfast is the right way to break what’s literally been a fast, and chapter 2, Easy Breakfasts for One, gives you 15 accessible recipes to begin your day with the fuel you need. Short on time? Don’t stress! Many of these dishes can be taken on the go.

Lunch often takes a backseat in our busy lives. Promising yourself to grab something later often results in a wilted convenience-store salad, but packing lunch guarantees a true midday boost. There are several recipes in chapter 3, Lunch Made Easy, to make and take along for a healthy meal. One of my favorites, BBQ Chicken Shaker Salad, offers a fresher, wallet-friendly alternative to prepackaged salads, and it’s unbelievably simple to make.

Lastly, preparing dinner doesn’t have to be overwhelming or time-consuming. In fact, cooking simple dinners can be an effective way to save time and money, and reinforces that soulful connection between your body and your food. The Meatless Mains for One chapter (here) will stir your cravings for a meat-free meal, with choices like Roasted Vegetable Lasagna and Spicy Black-Eyed Peas and Rice. Chapter 5, One if by Sea, brings 15 ways to enjoy the catch of the day. Shrimp and Crab Cakes, Pesto Salmon, and Seafood Creole recipes are each ready in under 30 minutes. In chapter 6, Proteins Made Simple, you’ll find inventive ways to use chicken, beef, pork, and turkey in tried-and-true recipes like Chicken Piccata, a lively Pork Chop with Pineapple Salsa, and smoky Chipotle Rib Eye.

The last chapter, Treat Yourself, is a full array of desserts for one. Chocolate lovers can dig into a Cinnamon Chocolate Brownie or take a bite of velvety Mocha Fudge. Those with a fruitier dessert palate should try the Apple Kugel or a juicy Berry Galette.

The recipes include tips intended to be tailored to your needs and tastes. Some recipes include shortcuts, while others offer key ingredient nutritional information to boost your culinary know-how. You’ll find substitutions to help replace missing ingredients, and flavorful options to switch up the taste profiles and keep you happy, healthy, and satisfied.

My sincere hope is that you come to enjoy and rely on The Cooking for One Cookbook as much as I have enjoyed bringing it to you! Happy cooking, and even happier eating!

PEACHY SMOOTHIE BOWL

CHAPTER ONE

THINKING SOLO AND SHOPPING SMART: KITCHEN BASICS AND MEAL PLANNING FOR ONE

Helpful Kitchen Equipment for One

Every cook needs basic equipment to get the job done, and having the right saucepans, skillets, griddles, and essentials at the ready will make cooking solo at home easy and affordable. A