UACES Facebook Recipes For One or Two Person Meals

Recipes For One or Two Person Meals

Recipes for healthy small meals to serve one or two people can be easy, especially when utilizing this reduction table!

Benton, Ark. – Recipes For One or Two Person Meals

   Recipes for healthy small meals to serve one or two people can be easy, especially when utilizing this reduction table!

Reducing Recipes

Half of a Recipe

When the recipe calls for


¼ cup

2 tablespoons

⅓ cup

2 tablespoons + 2 teaspoons

½ cup

¼ cup

⅔ cup

⅓ cup

¾ cup

6 tablespoons

1 tablespoon

1 ½ teaspoon

1 teaspoon

½ teaspoon

½ teaspoon

¼ teaspoon

Third of a Recipe

¼ cup

1 tablespoon + 1 teaspoon

⅓ cup

1 tablespoon + 2 ⅓ teaspoons

½ cup

2 tablespoons + 2 teaspoons


Crock-Pot Chicken and Noodles

 4 skinless, boneless chicken breasts                                      ½ teaspoon garlic powder

1 can cream of chicken soup                                                 8 ounces sour cream

1 can cream of mushroom soup                                            1 package egg noodles

¼ cup flour

 Cut the chicken breasts into thin strips and put on the bottom of the crock-pot. Combine soups and garlic powder; pour over chicken. Cook on high setting for about three to four hours or on the low setting for seven to nine hours. About 30 minutes before serving, combine the flour and sour cream. Stir into the chicken mixture. Cook about 30 minutes more. Cook egg noodles according to package directions and serve. Freeze leftovers in single serving containers for later meals.


Dinner Omelet

Use whatever vegetables or cheese you like or have on hand in this easy recipe.

 4 eggs                                                                                     ½ cup coarsely chopped

¼ cup milk                                                                                          mushrooms

⅛ teaspoon salt                                                                       ⅓ cup chopped tomato

Pepper to taste                                                                        2 tablespoons minced onion

1 tablespoon margarine                                                          ½ cup shredded cheese

 Combine eggs, milk, salt and pepper in a small bowl and beat well to mix. Place large nonstick skillet over medium high heat and melt margarine in it. Pour egg mixture into the skillet. Reduce heat to low and cook eggs, pulling eggs to center of pan as they cook with a rubber spatula and gently lifting cooked portion to mix. Cook until eggs are set but top is still shiny. Sprinkle the vegetables and cheese over. Fold omelet in half using the rubber spatula. Cover and let cook 1 minute longer to melt cheese. 2 servings.


Layered Enchilada Casserole

 1 cup salsa verde                                                                    ½ cup chopped red pepper

½ cup low-fat sour cream                                                      Salt and freshly ground black

½ cup fat-free, reduced-sodium chicken broth                                  pepper, to taste

1 (15 ounce) can black beans, rinsed & drained                    Hot sauce, to taste

1 ½ cups frozen corn, thawed                                                6 (6-inch) corn tortillas, cut in

½ cup chopped red onion                                                                   half

½ cup chopped green pepper                                                            1 cup shredded Cheddar


 *may substitute reduced-fat Monterey Jack cheese for the Cheddar.

 Preheat oven to 350°F. In small bowl, whisk together salsa, sour cream and broth. Set aside. In medium bowl, mix together beans, corn, onion, and peppers. Season to taste with salt, black pepper and hot sauce.

 Spread ¼ cup sauce over bottom of 9-inch baking pan.** Layer bottom with 4 corn tortilla halves. Sprinkle 1/3 of bean and corn mixture over tortillas. Drizzle ½ cup of sauce mixture evenly over top. Sprinkle with 1/3 cup cheese. Repeat layering process twice, topping bean and corn mixture with remaining sauce and cheese. Bake for 40 minutes until hot and bubbly. Makes 6 servings.

 **Or prepare in single serving sizes, label, date, and freeze to cook later.


White Bean Soup with Rotini

This is a mild soup that can spice up with a touch of cayenne pepper, if desired

 1 tablespoon extra-virgin olive oil                                           1 teaspoon dried oregano

½ cup thinly sliced onion                                                        ¾ cup rotini pasta noodles,

2 cups kale (or spinach) leaves, cut into bite-size pieces                  whole wheat

1 (15 ounce) can white beans, rinsed & drained                    black pepper, to taste

2 (15 ounce) cans fat-free, reduced-sodium                          Cayenne pepper, to taste (opt.)

            chicken broth                                                             

 In large saucepan set over medium heat, sauté onion in oil for 3 minutes, stirring often. Add kale or spinach & sauté another minute. Add beans, chicken broth and oregano. Bring to boil. Add rotini and cook, covered, until noodles are tender (check package instructions for time). Before serving, season with pepper and cayenne to taste. Makes 3 servings.



 2 (6-inch) pizza crusts OR                                                      ½ cup sliced pepperoni*

 2 English muffins, split                                                             1 ½ cup shredded mozzarella

½ cup pizza sauce                                                                              cheese

3 green onions, chopped


*or toppings of your choice

 Heat oven to 400° F. Spread pizza sauce over crusts (if using English muffins, split and toast first). Top with remaining ingredients. Bake at 400°F for 8-10 minutes, until cheese melts and crust is golden brown on top. Makes 2 servings.


All-Purpose Homemade Tomato Sauce

 Add frozen vegetables, canned mushrooms or sautéed fresh veggies

just before serving this easy, basic sauce.


1 tablespoon olive oil                                                               2 tablespoons finely chopped

½ cup finely chopped sweet onion                                                   fresh parsley, OR

1 tablespoon water                                                                            2 teaspoon dried parsley

2 large cloves garlic, minced                                                  2 tablespoons finely chopped

1 (28 ounce) “no salt added” crushed tomatoes                                 fresh basil, OR

1 tablespoon “no salt added” tomato paste                                         2 teaspoon dried basil

Salt & black pepper, to taste

In large pot or Dutch oven, heat oil over medium-low heat. Add onion and sauté, stirring constantly for 1 minute. Add water and continue sautéing until onion is translucent. Add garlic, stirring, and sauté another minute. Add tomatoes, tomato paste, herbs, salt and pepper. Stir, cover and reduce heat to low. Simmer for 15-20 minutes. Turn off heat and let sit for 10 minutes. Taste and re-season, if necessary. Makes 6 servings.

 Chili ~ Add chili powder, cilantro and canned, rinsed and drained kidney beans. Garnish with chopped raw onion and shredded cheddar cheese.

 Casseroles ~ Add chopped leftover meat, poultry or fish (3 ounce per serving) plus a layer of pasta or brown rice. Sprinkle with grated Parmesan cheese and bake for 20 minutes.

 Pasta or Rice ~ Add cubed tofu, poultry, meat or fish. Toss with chopped vegetables to serve over whole wheat pasta or brown rice.

 Sweet Potatoes with Cranberries & Pecans

This succulent potato dish has plenty of nutrients and is easy to make.

Store leftovers in the refrigerator for up to 5 days.


2 teaspoons canola oil                                                            Olive or Canola oil spray

2 teaspoons maple syrup                                                        ¼ cup chopped pecans

1/8 teaspoon cinnamon                                                          ¼ cup dried cranberries

¼ teaspoon salt

1 medium sweet potato, peeled, cut into ½ inch slices

 Preheat oven to 400°F. Place potatoes in medium bowl. In small bowl, whisk together oil, maple syrup, cinnamon and salt. Pour onto potato slices and toss with spoon to coat evenly.

 Coat small casserole dish with oil spray and layer with half of the potatoes. Top evenly with half of the pecans and half of the cranberries. Cover with remaining potatoes. Sprinkle remaining pecans and cranberries on top of potatoes. Cover and bake for 30 minutes, or until potatoes are tender. Makes 4 servings.


Mini Meatloaves

Freeze these in individual portions, then thaw and reheat.

From Cook Smart Eat Smart Cookbook

 1 lb. lean ground beef (or ground turkey)                              ¼ cup finely chopped onion

1 ½ cups mild or medium salsa, divided                                ½ teaspoon salt

1 egg, lightly beaten                                                                dash of black pepper

½ cup dry bread crumbs                                                        non-stick cooking spray


Heat oven to 350°F for 20 minutes. Combine all ingredients, saving half of the salsa for topping. Divide meat mixture into 5 equal portions. Shape into flattened loaves. Spray baking dish with non-stick cooking spray. Place loaves in dish. Spoon half of the remaining salsa on top of loaves. Bake for 250 minutes. Take out of the oven and spoon remaining salsa over top and bake an additional 10 minutes.

This recipe can also be made in one loaf pan by increasing cooking time to one hour or can be made in muffin tins, decreasing cooking time.

Makes 5 servings with each serving having 250 calories, 9 g total fat, 30 g protein,

11 g carbohydrates, 1 g fiber and 140 mg sodium


Energy Snack Mix

These can be packaged in individual sized bags to grab and eat on the run.

From Expanded Foods and Nutrition Education Program


1 cup Crunchy Honey Oats™                                                            1 cup Frosted Miniwheats™

1 cup Frosted Cheerios™                                                                   1 cup raisins

Place all cereal and raisins in a bowl and mix.

½ cup mix offers 110 calories, 0 g fat, 0 mg cholesterol, 65 mg sodium,

26 g carbohydrates, 2g fiber, and 2 g protein


Cream of Broccoli Soup

From Eating Smart Being Active Cookbook

 1 (10 oz.) package frozen, chopped broccoli *                       1 soup can of milk

1 (8 oz.) can carrots or mixed vegetables, drained*              ¼ to ½ cup shredded cheese

1 (10 oz.) can cream of mushroom soup                              


In a saucepan, prepare broccoli according to directions; drain. Add carrots, cream of mushroom soup, and one can of milk to the broccoli. Stir over low heat until steaming hot and vegetables are cooked. Add cheese, stirring until melted. Serve hot. Refrigerate leftovers. Makes 4 (1 cup) servings.

 *You may substitute 2 cups cooked, fresh broccoli for the frozen and/or 1 cup frozen carrots or mixed vegetables instead of canned.

                                                       1 cup offers 190 calories, 9 g fat, 25 mg cholesterol, 520 mg sodium,

19 g carbohydrates, 4 g fiber, and 11 g protein.

 The mention of any commercial product does not imply its endorsement by the University of Arkansas Division of Agriculture over other products not named, nor does the omission imply that they are not satisfactory.


By Kris Boulton
County Extension Agent - FCS
The Cooperative Extension Service
U of A System Division of Agriculture

Media Contact: Kris Boulton
County Extension Agent - FCS
U of A Division of Agriculture
Cooperative Extension Service
1605 Edison Ave Benton AR 72015
(501) 303-5672


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