Easy meals & snacks for one (not so much for company...)
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Mushroom Gravy
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Sweet & Sour Chicken
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Teriyaki Sauce
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Peanut Sauce
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Beef Stew
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Shortcut Chili
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Swedish Meatballs with Noodles
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Easy Spanish Rice
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Creole Red Beans & Rice
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Stove Top Chicken Casserole
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For Lower Carb/Lower Sodium Dieting
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Microwave Omelette
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Microwave Brownie
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Microwave Cupcake
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Microwave Biscuit
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Microwave Muffin
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Microwave Keto Bread Slice
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Savory Microwave Muffin
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BBQ Sauce (Keto-ish)
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Keto Mini Pizza |
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Microwave Pecan Pie Cheesecake
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Crustless "Cheesecake" |
Easy Mushroom Gravy
Mix & heat together: 1 can condensed cream of mushroom soup, undiluted; 1 Tbls. reduced-sodium soy sauce 1 Tbls. water 2 - 3 Tbls. dry vermouth or dry sherry 1/2 tsp. olive oil dash Worcestershire sauce scant pinch ground nutmeg pinch or 2 dried thyme or dill weed ca. 1/2 tsp. garlic powder canned mushroom slices Good with meatballs, or over chicken, and served over egg noodles or rice.
Sweet & Sour Chicken (or Shrimp)
1 pkg. microwave Teriyaki Chicken Chow Mein noodles (or shrimp flavor) 1 Tbls. frozen chopped bell pepper 1 serving frozen chicken, microwaved & cut to bite-size OR canned chicken breast (or frozen pre-cooked/shelled shrimp, thawed) 2 Tbls. canned pineapple chunks (in unsweetened juice) 1/4 cup Libby's diced carrots (or peas) SAUCE (or just use bottled if you have any) Combine: 2 Tbls. brown sugar + 1 tsp. cornstarch dissolved in 4 Tbls. unsweetened pineapple juice and 2 Tbls. cider or rice-wine vinegar 1 Tbls. ketchup 1 tsp. soy sauce dash or 2 of garlic powder & ginger powder Optional: dash of 5-spice powder Optional: a few drops of sesame oil
* Prior to cooking, break up the noodles a little and top with frozen peppers; instead of (or in addition to) water, add liquid from carrots, pineapple juice, and chicken broth (if using canned chicken) to the fill line.
* Microwave as directed
* Add chicken, pineapple & carrots, and stir in the sauce; microwave about 1.5 - 2 min. more
* Let stand a couple of minutes for the noodles to absorb more of the liquid.
Teriyaki Sauce (single serving)
Combine: 2 Tbs low-sodium soy sauce 1.5 Tbs light brown sugar (or Splenda for Keto) dissolved in 1.5 Tbs rice wine vinegar (or apple cider vinegar) and 1 Tbs dry vermouth or sherry 1.5 tsp sesame oil 1/4 - 1/2 tsp garlic powder and/or ground ginger
Tip: Add to microwaved chow mein noodles*, and heat about 45-60 seconds more, along with canned chicken (or 4-5 frozen meatballs microwaved 1 minute and chopped up), plus 1/4 c. cooked carrots or peas.
*For Keto version, use canned bean sprouts instead of noodles, and only add ca. 1 tbs peas (or use mushrooms instead of peas/carrots).
Peanut Sauce (single serving)
Blend: 2 Tbls. soy sauce 1 Tbls. natural peanut butter (smooth) 1 tsp. honey (or Splenda®) 1 tsp. vinegar 1 tsp. sesame oil Dashes of garlic, ginger & 5-spice powders Add to microwaved chow mein noodles along with cooked chicken & veggies.
(For a lower-carb version, instead of noodles use drained & rinsed canned bean sprouts, and marinate them in the sauce about an hour before heating to serve.)
Beef Stew (2+ servings)
Combine & heat: 20-oz. can Dinty Moore beef stew 3 Tbls. Merlot (1 Tbls. low sodium soy sauce) 1/2 tsp. garlic powder 2 tsp. olive oil 1/2 tsp. honey (or 1 tsp. orange marmalade) dash Worcestershire sauce 1/4-1/3 c. canned mushrooms Optionally, add 6 or so frozen meatballs & cut them in half (or fourths) as they thaw. And/or 1/4 cup diced cooked carrots
Ed's Shortcut Chili
Wolf Brand Chili: No Beans (15-oz. can) Red Kidney Beans (15.5-oz. can, drained) 1 cup Pace chunky salsa (mild) 1/4 - 1/2 tsp. each: Chili powder Ground cumin Garlic powder a pinch or 2 of dried oregano 1 tsp. olive oil 2 dark chocolate Hershey's kisses 6-8 frozen meatballs, microwaved 1 min. Optional: 1/4 to 1/2 cup cooked corn, or 1-2 Tbls. crushed tortilla chips
Quarter or eighth the meatballs and combine with other ingredients in a saucepan; stir over medium heat until it begins to bubble. Reduce heat to low and simmer a half hour or longer, stirring frequently to keep it from burning to the bottom of pan.
Yield: 5-6 cups
Ingredients for a Lower Carb/Lower Sodium Chili:
14.5-oz. can unsalted diced tomatoes (with juice)
1 cup beef broth (with no added salt)
or a 11.5-oz. can of reduced sodium V8 Juice
1/2 - 3/4 cup Pace chunky salsa (mild or spicy, your choice)
1 Tbls. chili powder (or more to taste)
1 tsp. ground cumin
1 tsp. garlic powder
1 tss. reduced sodium soy sauce
12 frozen meatballs, microwaved 1 min. and then chopped
14.5-oz. can of no-salt-added green beans, drained & roughly chopped
Optional: 1/2 tsp. dried oregano
2 tsp. milled flaxseed (as a thickener)
1/2 tsp. ground coriander
1/2 tsp. ground annato
2-4 Tbls. green salsa
1 tsp. instant coffee
A dash or 2 of Worcestershire sauce
(If using V8: 1/2 cup low-sodium broth or to desired consistency)
Simmer at least an hour.4-5 servings. (Stir a tsp. of sour cream into each serving, along with a sprinkling of shredded cheddar cheese.)
Swedish Meatballs with Noodles
MICROWAVE for 3 min.: * 1 pkg. Michelina's brand frozen Fettuccine Alfredo BLEND IN: * 1/8 tsp. dijon mustard * dash of Worcestershire sauce * dash of garlic powder * Optional: scant pinch of ground nutmeg or dried rosemary ADD: * 5-6 frozen meatballs, microwaved ca. 1 min.& halved MICROWAVE everything 2 minutes more, or until thoroughly heated OPTIONAL ADDITIONS for a (non-traditional) one-dish meal-- Before returning to microwave add some * canned sliced mushrooms and/or * 1/4 cup diced cooked carrots or 1/4 cup cooked peas
Easy Spanish Rice
Add 2/3 c. instant rice to 2/3 c. boiling water
seasoned with 1/4 tsp (or to taste) each:
garlic powder,
chili powder,
ground cumin.
Add seasoned salt to taste.
(For a golden color, add some turmeric, too)
Cover, remove from heat, and let sit 5 min.
(Obviously, you could similarly season regular rice,
cooked according to pkg. directions;
or, similarly season microwaved riced cauliflower.)
OR: Just use Uncle Ben's Spanish Style Ready Rice
if some is handy)
Stir in :
1/2 c. or more chunky salsa, and
10 or more chopped green olives with pimento
1 tsp. olive oil.
optional (but omit for lower-carb version):
1/4 c. diced cooked carrots,
or 1/4 c. cooked corn
Stirring, reheat to simmering; turn off heat, cover & let stand on burner 10 min. or so.
(If using riced cauliflower, combine ingredients and microwave 60-90 secs. or till warmed through)
Serve warm.
3-4 side servings
(For an easy one-dish meal, also add either canned chicken or microwaved frozen chicken strips.
Also easy: Serve as a side to a microwaved Monterey frozen burrito that's then topped with green or red salsa and shredded
cheddar cheese, and re-heated 30 or so sec. more to melt the cheese.)
Creole Red Beans & Rice with Smoked Sausage
15-oz. can Margaret Holmes Red Beans and Rice 1 Tbls. olive oil 2 Tbls. each: frozen chopped green pepper frozen chopped onion 1 tsp. jarred chopped garlic (or ca. 1/2 tsp. garlic powder) 1/4 - 1/3 lb. sliced smoke sausage (or andouille) 1/2 cup Pace chunky salsa (mild) Optional: splash of bourbon Optional: canned red beans, drained Optional: 1/4 cup cooked diced carrots
In a saucepan, sauté the green pepper, onion & garlic in the oil; add the sausage and stir a little longer, adding a splash of bourbon if desired. Stir in the beans & rice, and the salsa; cover, and simmer 15 min. or longer, stirring often to make sure it doesn't burn to the pan. (Since the can of beans & rice is mostly rice, more beans and/or diced carrots can be added if desired.)
Stove Top Chicken Casserole
1 pkg. Stove Top Lower Sodium Chicken Stuffing Mix
Canned chicken breast, reserving broth
1/4 - 1/2 cup diced cooked carrots and/or corn,
reserving liquid
2-3 Tbls. frozen chopped onion
4 Tbls. margarine or butter
3-4 Tbls. canned mushroom slices
Optional: 2-3 Tbls. chopped walnuts or pecans
(I keep them handy in the freezer)
Add water to the reserved chicken broth and veggie liquid to equal 1.5 cups.
Add in margarine and frozen onion bits, and microwave a couple of minutes until it's hot and the margarine melts.
Stir in the stuffing mix.
Stir in the chicken, veggies, mushrooms, and nuts if using.
Microwave on high 5-6 min. until heated through.
3 or so hearty main-dish servings.
Microwave Omelette (Keto Friendly)
1 Tbls. butter or margarine
(Optional: 1-2 Tbls. diced onion and/or bell pepper)
6 Tbls. egg whites (or 1 large egg, whipped a little)
2-3 Tbls. Shredded Cheddar/Jack Cheese
Optional: 1-2 tsp. bacon bits (or 1-2 Tbls. cooked turkey sausage, crumbled);
1/4 tsp. annato or turmeric (mostly to add color to egg whites);
dash chili powder
Salt & pepper
For a keto Breakfast Muffin blend in:
2.5 Tbls. almond flour,
1/2 Tbls. milled flaxseed &
1/2 tsp. baking powder
Melt butter in a microwave-safe cup (if with onion/bell pepper ca. 45 sec.);
roll butter around sides of cup to grease it.
Add and combine remaining ingredients.
Microwave on high ca. 90 seconds.
Run a knife around edge to loosen, and dump onto plate.
(Optional: serve with 1-2 tsp. chunky salsa)
Microwave Brownie (Keto Friendly)
Thoroughly blend: 1 Tbls. melted butter 2 Tbls. whipped cream cheese 1 egg (or 4-5 Tbls. egg whites) 2 Tbls. sour cream 1/8th tsp. vanilla, orange or almond extract Then blend in: 4-5 Tbls. Splenda 1.5 Tbls. unsweetened cocoa powder 1/2 tsp. baking powder 3 Tbls. almond flour 1 - 2 Tbls. chopped nuts
Microwave on high for ca. 3 min. (or until it's no longer gooey on the top center) in a microwave-safe mug (or ca.5-inch bowl).
It will firm-up more as it cools.
Microwave Cupcake (Keto Friendly)
Thoroughly blend: 1 Tbls. melted butter + 1/2 tsp. baking powder 1 egg (or 4-5 Tbls. egg whites) 2 Tbls. sour cream 1/4 tsp. vanilla extract Then blend in: 4-5 Tbls. Splenda 1 Tbls. chopped nuts 2 Tbls. almond flour 1 Tbls. coconut flour
Microwave on high for ca. 3 min. in a microwave-safe mug (or ca.5-inch bowl).
Microwave Biscuit (Keto Friendly)
In microwave-safe mug, thoroughly blend: 1/2 tsp. baking powder dissolved in 1-2 tsp. olive oil 2 Tbls. egg white dab of Dijon mustard (ca. 1/16 tsp.) dash of Worcestershire sauce 1-2 tsp. mayonnaise (or sour cream) 1 tsp. grated Parmesan Stir in: 1 Tbls. milled flaxseed 1 Tbls. almond flour 1-2 tsp. finely shredded mozzarella 1.5 Tbls. coconut flourMicrowave on high 1 min.; flip out of mug onto a (paper) plate and microwave an additional 45-60 seconds.
Let cool a bit, then slice into thirds
Microwave Muffin (Keto Friendly)
Thoroughly blend: 1 Tbls. melter butter 1 tsp. sour cream 2 tsp. finely shredded mozzarella 3 Tbls. egg white 1/8 tsp. Worcestershire (or soy) sauce. Separately, mix together: 2 Tbls. almond flour 2 tsp. coconut flour 1 tsp. milled flaxseed 1/2 tsp. baking powder 1/4 tsp.Splenda 1/8 tsp. grated Parmesan (Optional, for color: dash of ground annatto or turmeric) Then blend the wet & dry ingredients together.
Microwave on high for 90 seconds in a microwave-safe mug (I use a Pyrex measuring cup).
The muffin will firm up as it cools.
Simpler version:
In a microwave-safe mug, blend together: 2 - 3 Tbls. egg whites (or 1 whole egg, beaten) 1/2 tsp. baking powder 2 Tbls. finely shredded mozzarella 2 tsp. milled flax seed Optional: dash of onion powder and/or Worcestershire sauce Optional: a pinch or 2 of Splenda 3 Tbls. almond flour
Microwave on high for 75 - 90 seconds.
Thoroughly blend:
2 Tbls. egg white
1 - 2 Tbls. finely shredded mozzarella
Optional: 1 Tbls. sour cream or whipped cream cheese
Optional: dash or 2 of Worcestershire Sauce (or soy sauce)
Separately, mix together:
2.5 Tbls. almond flour
2 tsp. milled flaxseed
1/2 tsp. baking powder
pinch of sweetener
Optional: a couple dashes onion powder
For a golden "bun," add 1/4 tsp. ground annatto
For mock rye bread, add 1/8 - 1/4 tsp. caraway seeds
For garlic bread, add a dash or 2 of garlic powder
Then blend the wet & dry ingredients together.
Spread evenly on the bottom of a 15-16 oz. microwave-safe, single-serving casserole dish (I use a 4 1/2-inch square Corningware dish, or for a round "bun" I use 5-inch diameter Corningware French White)
Microwave on high for ca. 75-90 secs. (The slice/bun will firm up and dry out more as it cools.)
Can be doubled for 2 slices, either divided between 2 casserole dishes, or microwaved in 1 dish for ca. 2-3 min. and then sliced in half.
Savory Microwave Muffin (Keto Friendly)
In a microwave-safe mug, beat together: 2 Tbls. mild salsa (Pace) 1 egg 1/2 tsp. baking powder 2 tsp. milled flax seed 2 Tbls. finely shredded cheddar cheese (or cheddar/jack) A shake or 2 each: cumin, garlic powder Finally, thoroughly blend in: 4 Tbls. almond flour
Microwave on high for 2 min.
Easy BBQ Sauce (Keto Friendly)
Blend together: 1 to 3 tsp. Splenda dissolved in 1-3 tsp. cider vinegar 6 Tbls. sugar-free ketchup 1 Tbls. Worchestershire sauce 1 Tbls. soy sauce 1/4 tsp. to 1 Tbls. yellow mustard 1/4 tsp. paprika 1/2 tsp. of instant coffee powder dash each: onion, garlic & chili powders, Cajun spice Optional: a few drops of liquid smoke
TIP: For keto-friendly PORK & BEANS, coarsely chop canned, no-salt-added green beans, and then mix them with bacon bits and BBQ sauce (omitting liquid smoke). To lessen the "green bean" taste, microwave the mixture for a minute or so about 40 minutes before serving, and then re-heat at serving time.
Keto-ish Mini Pizza
For the crust, blend together: 2 to 3 tsp. olive oil + 1/4 tsp. baking powder 4 Tbls. egg white 1 Tbls. grated parmesan cheese 4 Tbls. shredded mozarella 4 Tbls. almond flour
Lightly coat an 8.5-inch ultra strong paper plate with olive oil.
Evenly spread the flour mixture on the plate.
Microwave on high for 2.5 to 3 min.; then flip the crust and microwave 1 min. more.
Spread the crust with ca. 3 Tbls. Ragu sugar-free Simply® Roasted Garlic Sauce, and add desired toppings (pepperoni, mushrooms, black olives...).
Top with ca. 2-3 Tbls. shredded mozarella; microwave until heated through and the cheese melts (ca. 1-1.5 min.)
(a work in progress, so this may change some)
CRUST* (enough for a 5-inch, single-serving round Corningware casserole dish) Mix thoroughly: 1 Tbls. each: melted butter, almond flour, coconut flour, egg white 1 tsp. Splenda (or other sweetener)Spread evenly into a thin layer covering the bottom of the bowl. Microwave 90 seconds. (I let it cool a little,then carefully flipped it over - maybe unnecessary, but I thought it might make it easier to remove the finished "pie" later.)
*(NOTE: If cooking in a cup it's probably best to omit the crust, but, otherwise, halve the amounts.)
TOPPING Mix together (in a separate cup) 1 Tbls. melted butter 1 tsp. Splenda 3 - 4 Tbls. chopped pecans (NOTE: Halve the amounts if cooking in a cup) FILLING Thoroughly whisk together (in a separate cup) 1/4 cup whipped cream cheese 2 Tbls. sour cream 1 beaten egg 1/2 tsp. vanilla extract 1/4 tsp. maple (or orange) flavoring 5 - 6 Tbls. Splenda 1/4 tsp. baking powderPour the filling on top of the prepared crust (if including) and microwave 2 minutes.
Carefully add the topping to cover the filling, and microwave another minute or so.
Allow to cool a little; loosen around the edge with a knife, and then carefully loosen & lift the "pie" to a serving dish; slice in half if using it as 2 serving.
Crustless "Cheesecake"
8-10 oz. softened cream cheese 1 pkg. lemon or lime no-sugar-added Jello® 1 cup water, microwaved to the boiling point Optional: 1-2 Tbls. slivered almondsIn a microwave-safe casserole dish, microwave the cream cheese about a minute (to further soften it). Sprinkle with the Jello, and pour the hot water over it. Using a wire whisk, whisk until the cheese is thoroughly dissolved.
As a semi-substitute for no crust, if desired sprinkle with slivered almonds.
Allow to cool a while on the counter, then cover and refrigerate for about 3 hours.
6 servings
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