Just Right! Recipes for 1 or 2 People

Just Right! Recipes for 1 or 2 People by The Diabetes Food Hub Team

Whether you're an empty nester, living alone, or just looking to whip up a quick dish for yourself, not every meal calls for a lot of servings. If you need a dish but not a lot of leftovers, these quick and easy recipes designed to make one or two servings are the perfect solution for a healthy, diabetes-friendly meal just for you.

Herbs de Provence Roasted Chicken

This elegant entree requires only 5 minutes of prep time and only 4 ingredients! Herbs de Provence is a blend of herbs popular in Southern France. It typically includes thyme, rosemary, basil, tarragon, marjoram, and sometimes lavender. If you don't have the blend on hand, you could make your own, or use dried rosemary instead. Pair with a simple vegetable side dish like Easy Middle Eastern Green Beans.

Chicken & Roasted Pepper Lettuce Cups

Single serving meals are supposed to eliminate leftovers, but if you happen to have a little chicken leftover from your roasted chicken breasts, try making these tasty little lettuce cups. Otherwise, cutlets cook up in a snap for this perfect meal made for one.

Meatball Minestrone

Meatball minestrone is a hearty soup. This recipe can be doubled easily. If you have time, make extra and save it for another quick meal!

Italian Sausage Frittata

A frittata—a thick omelet—makes a quick supper. It is perfect for a busy weekday meal. All you need are a few vegetables, some sausage or leftover cooked meat, and eggs and you can have your meal ready in 15 to 20 minutes.

Grilled Steak with Mushrooms

Looking for a dish made for a special evening? This protein packed dish is low in sodium and fat and makes for a great hearty meal that's sure to impress. Designed for a grill, it also cooks to perfection in a cast iron pan—perfect for those evenings when the weather isn't cooperating.

"Love Your Leftovers" BBQ Bowl

Eating leftovers doesn't have to mean eating the same meal again! Get creative and repurpose leftovers in an all-in-one bowl. Use whatever leftover grains, vegetables, and protein you have in the fridge and bring it all together with a tangy BBQ sauce. There are endless possibilities!

Devin Alexander's Gingerbread Overnight Oats

From cookbook author Devin Alexander: "A lot of people find it really tough to fit a nourishing breakfast into their day. Well, these overnight oats are the perfect solution! Not only are they delicious, but one serving has as much protein as a serving of chicken, and supplies good fat, omega 3 fatty acids, and 8 grams of fiber. Prepare this breakfast in the evening, and you won't find yourself tempted to grab a sugary muffin the next morning."

Ronaldo’s Cuban Sandwich

From author Ronaldo Linares: "Sometimes we don’t have a lot of time to prepare a whole meal and need something quick. I always have high-quality deli meat on hand for times like these. But not all deli meat is created equal; look for healthy, low-sodium deli meats when shopping. There is no substitute for a true Cuban sandwich, but this recipe is a light, delicious take on the classic."

Fruit-Filled Pancake Puffs

This elegant puffed pancake can be a "decadent" breakfast or a light dessert designed to satisfy a sweet tooth. Try different fruit and yogurt combinations to add variety.

January 2020

Breakfast Cooking for 1 or 2 Dinner Lunch Main Dish

3 Tips for Stress Free Meals

Is time one of your biggest challenges? Set yourself up for success with strategies and stress-free meal ideas to get dinner on the table quickly with these three tips.
2-for-1 Meals: Making the most out of leftovers

Saving leftovers is a great way to get more meals out of less cooking. But eating the same meal two or more days in a row can get boring! Shake things up by repurposing your leftovers instead of just reheating them. Try these “Double Up” recipes—make extra one night, and repurpose it in a whole new dish later in the week.
Low Carb Meal Plan and Tips for Lowering Carbs

Having diabetes or prediabetes does not mean you have to cut out all carbs, but cutting back on some carb foods, or making some smart swaps may help with managing blood glucose. If you are looking to include more low carb meals in your meal plan, we’ve rounded up some breakfast, lunch, and dinner ideas, plus some everyday tips for reducing carbs.
Perfect Meals by the Plate

Cookbooks and websites are great sources for finding recipes, but sometimes you need help putting together a whole meal! The Diabetes Plate Method is a simple way to build healthy, balanced meals with no carb-counting or measuring needed. Here we have 6 simple, balanced meals, featuring recipes from Diabetes Food Hub to help you plan meals this week.
Buying, Handling, and Storing Pork

Finding the right cut, amount, and quality of pork depends on your meal needs. Diabetes Food Hub asked the National Pork Board for some recommendations on selecting and storing pork products, and they provided this list of things to consider.
The Benefits of Adding More Plant-Based Proteins

Registered Dietitians suggest including more sources of plant-based protein in your diet. Research has linked eating less meat with a lower risk of chronic diseases, including diabetes, heart disease, and even certain types of cancer. Plus, it’s a more sustainable choice for the environment.

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