Cocktails and Cuisine

By Rajni Hatti

Cooking For One

Cooking for one is often a challenge because it can be difficult to find ways to finish ingredients and keep meals interesting. However, with a few easy tricks, you can make cooking for one more convenient:

Freeze Individual Portions
Dishes such as curry, pasta, rice and soup freeze well, so make more than you need for one meal. Freeze individual portions in plastic containers, which you can find at any supermarket. You can then defrost only as much as you need, when you need it.

Use Versatile Ingredients
Purchase ingredients that can be used for a variety of meals and use them throughout the week. Items such as canned beans, cooked shredded chicken or fresh vegetables can make many different types of meals, so you don't have to feel like you're eating the same thing every day. If you need ideas on how to use an ingredient in different ways, check out websites like www.foodtv.com or www.epicurious.com and search recipes by ingredient name.

Buy Produce in Small Quantities
It can be hard to use up vegetables before they spoil when you are cooking for one person. A good option is to buy pre-cut and packaged produce, such as broccoli and cauliflower, which comes in smaller quantities. Also, most large supermarkets have a salad bar available where you can buy small quantities of fresh vegetables.

Take Home Leftovers
When you eat out, eat only half of your entrée and take the rest home in a doggie bag. Not only will you keep your portions in check (most restaurants serve huge portions), but also you'll also have the makings of another meal ready to go for another day. Just make a quick side dish to go along with your entrée, and you've got an easy meal.

When you are cooking for just yourself, it's tempting to eat out all the time or just graze on whatever you have in the kitchen. But with a little creativity, cooking for one does not need to be monotonous. In fact, it can be a relaxing and productive way to unwind after a long day! Put some music on, get yourself a glass of wine and try out one of these recipes that are perfect when eating for one!

Salmon with Yogurt Mint Chutney
Makes 1 serving

Salmon is an excellent source of protein, low in saturated fat and high in Omega-3 fatty acids, which have been linked to improving heart health. You can buy individual salmon fillets at the deli counter of any supermarket.

Ingredients:
1 (6-ounce) salmon fillet
¼ cup chopped red onion

Chutney (makes 4 servings):
3 cups cilantro, thick stems removed
1½ cups mint, thick stems removed
½ cup low fat plain yogurt
1 green chili, chopped
1 large garlic clove
1 teaspoon peeled grated ginger
1½ teaspoon vinegar
1½ teaspoon sugar
¼ teaspoon crushed red pepper
¾ teaspoon salt, adjust to taste

Instructions:
1. Preheat oven to 400 degrees F.

2. Put all ingredients for the chutney in a blender and blend until smooth (if the mixture is difficult to blend, add a little water).

3. Place a large piece of aluminum foil (about the size of a baking sheet) on a baking sheet. Place the salmon fillet, skin side down, on the right half of the aluminum foil. Coat the top of the salmon with a few spoons of the chutney (about a ¼ inch thick layer).

4. Fold the left side of the aluminum foil over the salmon and make narrow folds along the edges of the aluminum foil to form a seal.

5. Place baking sheet in the oven and bake for 15 minutes or until salmon is cooked through.

6. Remove from the oven and set aside for a few minutes to allow the steam cool. Unfold aluminum foil and remove salmon using a spatula (the skin will separate easily from the salmon; remove and discard the skin).

7. Garnish with red onions and serve immediately.

Serving Suggestions: Serve over rice, along with any vegetable (such as steamed broccoli).

Masoor Dal (Lentils) with Zucchini
Makes 4 servings

Dal dishes are an excellent choice when cooking for one; serve them over rice or eat them alone as soups along with fresh bread and a salad. Leftovers freeze well, so this recipe makes more than one serving. Freeze the leftovers for up to 2 months for a quick meal or side dish.

Ingredients:
2 tablespoons vegetable or canola oil
1 medium garlic clove, chopped finely
1 teaspoon ground cumin
½ cup masoor dal (lentils; available at any South Asian grocery store)
½ teaspoon peeled grated ginger
1/8 teaspoon turmeric
½ teaspoon crushed red pepper
¾ teaspoon salt, adjust to taste
2 cups water
1 zucchini, diced


Instructions:

1. Rinse and drain the dal.

2. Put 1 tablespoon of oil in a pot and heat over medium heat. Add garlic and ground cumin and sauté until garlic begins to sizzle and turn golden brown.

3. Add masoor dal, ginger, turmeric, crushed red pepper and salt to pan and sauté until combined.

4. Add water to pot and bring to a low simmer. Cover tightly with lid and cook at a low simmer for about 20 minutes or until dal is soft.

5. In the meantime, add 1 tablespoon of oil to a separate pan and heat over medium heat. Add zucchini. Stir occasionally until zucchini is tender and golden brown, about 10 minutes. Add a little water (2 or 3 tablespoons), if necessary, to keep zucchini from sticking to the bottom of the pan.

6. When dal is finished cooking, add zucchini. Stir to combine.

Serving Suggestion: Serve with rice, Indian bread or alone as a soup.

Copyright © 2007 Rajni Hatti. All rights reserved.

Rajni Hatti teaches an Indian cooking series called "A Taste of India" in the greater Washington D.C. area, and is currently writing a cookbook that focuses on simple and delicious Indian cooking. Check out her website at www.rajnihatti.com for free monthly recipes and a detailed look at cooking Indian cuisine. Rajni can be contacted at info@rajnihatti.com.

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