Healthy cooking for one

[Lisa]

It is so hard to cook for one, so I am in need of some easy recipes that freeze well. Sometimes its way too easy to get something not healthy because it is easy. Any ideas for healthy easy recipes?

[adcooper]

Lisa, all my daughters live alone, so I've heard this plea before! Fish is actually a nice option, because you can cook just one filet at a time, and keep the rest in the freezer. A little salad, ride and veggies on the side and that's a very nice meal. How about a nice piece of salmon with a little butter or olive oil, some herbs and a squirt of lemon. You can bake it until it's as done as you like. If you have leftovers, make a salmon omelet for lunch the next day.

Soups and stews are easy to freeze, too. Make a nice batch of beef stew and put some in the freezer for use in a couple of weeks when it's still so cold outside!

Put a tv or radio in your kitchen to keep yourself company and have a mid-winter cooking party!

[Lisa]

Here is a stupid question. Can you overcook fish? I usually bake chicken too long beause undercooked chicken can make you sick. But people eat sushi, so does it matter if fish is a little raw? I don't eat red meat anymore, but I loved it on the rare side!!!

[adcooper]

NOT a stupid question! How much you cook your fish is a matter of taste. I wouldn't try preparing my own sushi, but I like fish that is tender and very moist. My mom used to say to cook fish until it flakes easily with a fork. My husband says that is overdone. It's really just how you like it. But you probably can cook it to the point that it gets sort of leathery and dull tasting. Try a 350-degree oven and start checking the fish after about 10 minutes. Most of the filets you buy in grocery stores are very thin and cook very quickly.

[Lisa]

How about a spinach recipe? Im really trying to eat healthy and try new foods!!! Although Pizza is easier.

[coyote]

Raw fish can pose a problem. Do a search for raw fish worms and there is a lot of information.

[diane]

give me sushi any day !!!

[adcooper]

I lost track of this thread! But spinach...Lisa, I can't seem to cook it without adding a million calories, but I love spinach salads. And sometimes I stir fresh chopped spinach into soup just before serving. It's so pretty.

You know, I've found some good recipes in Vegetarian Times. My hubby doesn't eat meat, so I'm always looking. Just tried a butternut squash recipe that was really tasty. Here's the recipe:

Butternut Squash and Duxelles Casserole
(Duxelles= the lovely mushroom mixture that makes this dish substantial, almost meaty!)
8 oz fresh mushrooms
2 shallots
1 1/2 tsp. butter
1 Tbsp finely chopped parsley
1/4 tsp. ground black pepper
1 cup low-fat milk
2 Tbsp flour
1 clove garlic, minced
3/4 cup shredded Gruyere cheese
1/8 tsp. nutmeg
1 butternut squash (about 2 lb.) peeled, seeded and cut into very thin slices

Finely chop mushrooms and shallots. Cook in a skillet in melted butter about 15 minutes, until mushrooms release their liquid, and most of that liquid has cooked away. Remove from heat, stir in pepper and parsley and set aside.

Bring milk, flour and garlic to a simmer in saucepan over medium heat, whisking constantly. Cook a few minutes until sauce begins to thicken slightly. Whisk in nutmeg and 1/2 cup cheese. Add dash of salt and pepper.

Grease a casserole dish with olive oil or butter. Preheat oven to 350.

Spread 1/3 of squash in casserole, then half the mushrooms and 1/3 cup cheese sauce. Repeat layers. Top with remaining squash and sauce and sprinkle remaining cheese over all.

Bake 45 minutes (or a little longer in my oven!) until squash is tender and top is browned. Let stand 10 minutes before serving.

We had this with fresh green beans and only wished for a little salad, too, to make it a complete meal. Makes about 8 servings, so you might cut the recipe in half, and you'd still have leftovers. And if you don't let it stand for a little while (like we didn't) the casserole will be a little wet, but still quite delicious. There's certainly some fat in the cheese abd Gruyere is a bit expensive, but it's used sparingly, so overall it seems like a lovely, reasonably healthy meal. Peeling a butternut squash is no picnic, either, so it helps to have a good vegetable peeler. I wish I did!

[Lisa]

That sound very good. I found a spinach casserole that I am going to make this week. It is similar to brocoli casserole, but w/ spinach.