Healthy Cooking Tips for One or Two

Eliminate the Need for Take-Out

As Americans marry later in life and have fewer children, it's less necessary for most of us to cook for several people. Unfortunately, recipe books haven't always kept up! The key to cooking for one or two people lies in the approach to planning and shopping. Here are some strategies to ensure that you eat healthfully and tastefully while avoiding waste.

• Explore ethnic condiments and sauces. Browse through the Latin, Asian, and Italian sections of your grocery store and choose from the assorted sauces, marinades, and spices to spruce up grilled or roasted meats and poultry. Oriental stir-fry sauces will perk up a simple boneless pork chop or chicken breast sauted with a handful of cut vegetables.
  
  
• Splurge on fresh produce. If you are only cooking for yourself and maybe one other, you can afford to buy fruits and vegetables that may be a bit more exotic. Experiment with fruits, vegetables, and fresh herbs to make meals more colorful and interesting.
  
  
• The grill can be your best friend. Keep it cleaned and ready to go for quick, easy, summer meals. A simple brushing of olive oil and a sprinkle of salt and pepper is all you need to make grilled food delicious.
  
  
• Take advantage of your freezer. When you buy meats or chicken from the grocery, open the package that day and repackage the food into individual portions; freeze the portions for future meals. Breads, grains, nuts, and seeds will also freeze well.
  
  
• Cook larger meals in advance and freeze single portions. If you want to prepare a casserole, portion it individually in small, heavy-duty, disposable baking containers from the grocery store; wrap them well, and freeze them for convenient dinners.
  
  
• Prepare one-dish meals. For quick and easy meals, saut vegetables and meats, and serve on rice or another whole grain. Several food companies make individual heat-and-serve containers of rice mixes that are perfect for one serving.
  
  
• Adjust cooking times for smaller cuts of meats and fewer vegetables.
  
  
• Use pots and pans that accommodate smaller yields. For instance, you'll use your small saucepan for just about all things cooked in a pot. Smaller size skillets, such as an 8-inch diameter one, are more appropriate for cooking chicken breasts, pork chops, and eggs. For sautéing one-dish meals or stir-fries, a 8- or 9-inch skillet is perfect.