Healthy Recipes for One

Healthy Recipes for One

With increasing health awareness, healthy recipes are something which almost everyone wants to get his/her hands on. After all, if we eat healthy and fresh, we stay healthy and fresh!
NutriNeat Staff
"Eat breakfast like a king, lunch like a prince, and dinner like a pauper". Most of us are aware of this age-old phrase. However, there are very few people who actually put the meaning of this phrase into practice. With the civilization progressing in leaps and bounds, people are getting dragged away from eating healthy to getting lured by what is known as the 'fast food'. Fast foods are no doubt 'fast' and they save a great deal of time, but at the cost of health and fitness. So do not spend your valuable health on such unhealthy fast foods.

Breakfast

Recipe 1

Ingredients
  • Large eggs, 2
  • Milk, 1½ cups
  • Unsalted butter (melted), ¼ cup
  • Walnut or peanut oil, ¼ cup
  • Wheat germ, 2 tbsp.
  • Baking powder, 4 tsp.
  • Rolled oats, ¾ cup
  • All-purpose flour, 1¼ cups
  • Light brown sugar, ¼ cup
  • Cinnamon, 1 tsp.
  • Salt, 1 pinch
  • Maple syrup
Directions

Get started by whisking the flour with oats, sugar, wheat germ, baking powder, cinnamon, and salt in a bowl. Before this, put a waffle iron on medium heat. Thereafter, whisk the eggs and add the butter, milk, and oil in another bowl. Now, mix the wet ingredients with the dry ones, and stir gently, until you form a batter.

Pour this batter on the waffle iron (about ⅓ cup per waffle). Cook for about 3-5 minutes until the waffle turns crisp on the outside, and the inside is cooked through. Serve hot with maple syrup.

Recipe 2

Ingredients
  • Orange zest (freshly grated), ¼ tsp.
  • Ground chocolate, ½ tsp.
  • Cream cheese, 1 cup
  • Orange juice, 1 tbsp.
  • Honey, 2 tbsp.
  • Cinnamon raisin bread, 4 slices
  • Large banana, 1
  • Peanuts or nuts (chopped), 2 tbsp.
  • Vanilla extract, 1 tsp.
Directions

Make a smooth mixture out of the cream cheese, honey, orange juice, orange zest, and vanilla extract. Toast the bread slices, and dice the bananas. Spread the mixture on each toast, top it with the banana slices, sprinkle some nuts, and serve.

Recipe 3

Ingredients
  • Large eggs, 4
  • Cheddar cheese (shredded), ¾ cup
  • Fresh parsley (chopped), 2 tbsp.
  • Turkey pepperoni (chopped), ¼ cup.
  • Milk, ⅓ cup
  • Kosher salt, ½ tsp.
  • Ground black pepper, ¼ tsp.
Directions

Take the eggs, milk, salt, pepper, and parsley in a boel, and whisk together. Stir in the pepperoni. Before this, preheat the oven to 350 ºF, and spray a mini muffin tin with cooking spray. Now, divide the cheese into any number of mini muffin cups, and pour the egg mixture filling the cups. 10-14 minutes is the time needed for baking. Serve after cooling for 5 minutes or so.

Lunch

Recipe 1

Ingredients
  • Chicken breasts, 4 oz.
  • Lettuce, 4 cups
  • Olive oil, ¼ tsp.
  • Mayonnaise (fat free), 1.5 tbsp.
  • Worcestershire Sauce, ¼ tsp.
  • Lemon juice, 1 tsp.
  • Garlic clove (minced), ½
  • Black pepper, ¼ tsp.
  • Red wine vinegar, ½ tsp.
  • Parmesan cheese, 3 tbsp.
  • Water, 1½ tsp.
  • Italian dressing (fat free), 3 tbsp.
Directions

Marinate the chicken breasts overnight after combining it with the Italian dressing. Then, the chicken pieces have to be broiled for about 6 minutes on each side until brown. Thereafter, dice the chicken. Whip the mayo, sauce, lemon juice, vinegar, olive oil, garlic, and water together with a fork until smooth. Add the pepper as seasoning, combine all the ingredients, and toss thoroughly. Add the broiled chicken and cheese to the prepared mixture, and serve.

Recipe 2

Ingredients
  • Turkey breasts (low sodium), 3 oz.
  • Dijonnaise (creamy mustard sauce, made from Dijon mustard), 1 tsp.
  • Lettuce, ¼ cup.
  • Tortilla wrap, 1 whole
Directions

Fill the inside of the wrap with the dijonnaise and sprinkle the lettuce over it. Add the meat roll into the warp and serve.

Recipe 3

Ingredients
  • Salmon (fresh or canned), 4
  • Mayonnaise, 1 tbsp.
  • Celery (diced), ½ cup
  • Yogurt (fat free), 1 tbsp.
  • Red wine vinegar, 1 tsp.
  • Lettuce leaves, 6
  • Capers, 1 tbsp.
  • Black pepper
Directions

Get rid of bones or skin from the fish, and crumble it in a bowl. Prepare a mix of the mayonnaise, yogurt, celery, capers, and pepper. Add the mix to the fish and toss. Use thoroughly washed lettuce leaves as plates for the serving.

Dinner

Recipe 1

Ingredients
  • Skinless and boneless chicken breast (rinsed and dry), 1
  • Sweet potatoes (peeled and cut into small pieces), 2
  • Chipotle chilies in adobo sauce (minced), 2
  • Garlic cloves (minced), 2
  • Honey, 1 tbsp.
  • Cider vinegar, 1 tsp.
  • Cumin, ½ tsp.
  • Olive oil, 1½ tsp.
  • Cilantro
Directions

Toast the potatoes in the oil and roast in a roasting pan for 15 minutes. Before this, preheat the oven to 400 °F. Make a paste of the chillies, garlic, honey, vinegar, salt, cumin, and cinnamon. Use this paste to rub evenly over each chicken piece. Thereafter, place the chicken on top of the potatoes and cook for about 25-30 minutes for it to be cooked thoroughly. Garnish with cilantro and serve hot.

Recipe 2

Ingredients
  • Beef steak strips, 3 oz.
  • Green and red bell peppers (sliced), 1½ cups
  • Onion (sliced), ½ cup
  • Cumin, 1 tsp.
  • Olive oil, 1 tbsp.
  • Whole grain tortillas (small), 2
  • Salsa, 4 tsp.
  • Sour cream (low fat), 2 tbsp.
Directions

Make a quick fry of olive oil, cumin, and garlic for about a minute. Add the steaks and cook for 5 minutes. Thereafter, add the onion and pepper, and let the mix cook for another 8 minutes. Place the prepared mix on tortillas and fold. Serve with salsa and sour cream toppings.

Recipe 3

Ingredients
  • Black beans (rinsed and drained), ½ cup
  • Olive oil, 2 tsp.
  • Cumin, 1 tsp.
  • Cheddar cheese (shredded), ¼ cup
  • Salsa, 2 tbsp.
  • Zucchini (chopped), 1 cup
  • Whole wheat tortillas, 2
Directions

Take the zucchini, beans, cumin, and olive oil in a pan, and fry for 5 minutes. Place the fried mixture on tortillas, and sprinkle with the cheddar cheese. Fold the tortillas in half and cook until they get toasted and the cheese melts. Serve with salsa toppings.
Vegetable Burrito
Beef Fajitas
Healthy Dinner
Wrapped in tortilla roll with spicy fried chicken and vegetables
Chicken with orange sauce
French toasts with banana,walnuts and cinnamon