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Health Topics - Cooking for One Recipes

These are quick and easy recipes for one person.  Simply multiply recipe for more servings.

Carrot and Fresh Coriander Soup

1 tablespoon of olive oil
4 large carrots, peeled and roughly chopped
1/2 large onion, roughly chopped
900ml (1 1/2 pints) vegetable stock (bought at the supermarket in powder or liquid form)
large bunch fresh coriander, roughly chopped

Heat the oil in a large saucepan over medium heat. Saute the carrots and onion for a few minutes until the onion has softened a little. Pour in the vegetable stock and add the coriander. Bring to the boil, and cook until the carrots are tender, about 10 minutes. Remove from heat and allow to cool slightly. Puree the soup until smooth, using a hand blender or food processor. Reheat before serving if necessary. Serve with crusty bread. This soup is incredibly simple to make plus it freezes well too.

Easy Chicken One-Pan

1 good tablespoon butter
1 teaspoon dried oregano
1 cooked chicken breast
pinch of dark brown soft sugar
salt and black pepper to taste
1 serving of cooked rice
soy sauce
1 egg

Melt the butter on low-medium heat in a small frying pan. Add the oregano and heat until the butter begins to froth. Break the chicken breast into the pan, add seasoning to taste and a pinch of dark brown soft sugar. Brown the sugar then add a splash of soy sauce. Add the rice, and once rice is mixed in with the chicken break in the egg. Cook till egg is done. This quick and tasty recipe is perfect and takes literally 5 minutes to prepare. You can use pre-cooked chicken from the supermarket, or leftover chicken from the previous night's dinner would be perfect.

Vegetarian Chilli

350g packet Quorn mince
2 (400g) tins black beans, rinsed and drained
2 (400g) tins red kidney beans, rinsed and drained
1 (400g) tin borlotti beans, rinsed and drained
2 (400g) tins chopped tomatoes
340ml (12 fl oz) tomato juice
5 onions, chopped
3 tablespoons chilli powder
1 1/2 tablespoons ground cumin
2 clove garlic, minced or 1 tbsp garlic powder
2 bay leaves
salt and freshly ground black pepper to taste

Combine all ingredients in a large pot. Bring to a simmer and cover. Let the chilli simmer for at least 1 hour before serving. This is a great base recipe, and meat eaters will never guess it's vegetarian!

Quick Italian Chicken

1/2 teaspoon olive oil
1 chicken breast fillet
1/2 cup spaghetti sauce
1/2 cup shredded Mozzarella cheese
1-1/2 teaspoon Parmesan cheese

Heat oil in a nonstick frypan over medium high heat. Add chicken breast and season with salt and pepper to taste. Cook 8-10 minutes, turning occasionally, until just cooked throughout. Pour spaghetti sauce over chicken and cook until sauce is hot. Serve chicken with sauce and cheeses sprinkled over the top.

Creamy Bean and Red Pepper Burritos

1 flour tortilla
1 tablespoon olive oil
1/2 small red onion, chopped
1/4 red pepper, chopped
1/2 teaspoon minced garlic
1/2 (400g) tin pinto beans, rinsed and drained (or borlotti or black beans)
a few jalapeno slices, minced
2 to 3 tablespoons cream cheese
1/4 teaspoon salt
1 tablespoon chopped fresh coriander

Wrap the tortilla in aluminium foil and place in oven heated to 180°C. Bake for 15 minutes or until heated through. Heat oil in a small frying pan over medium heat. Place onion, red pepper, garlic and jalapenos in the pan, cook for 2 minutes stirring occasionally. Pour beans into the pan, cook 3 minutes stirring. Add cream cheese to the pan along with the salt. Cook for 2 minutes stirring occasionally. Stir coriander into mixture. Spoon mixture evenly down centre of warmed tortilla and roll up. Enjoy immediately!

Scrambled Egg on Toast

1 egg
1 slice of bread toasted
A squirt of Tomato Sauce
Salt and Pepper

Put butter in a hot non-stick saucepan and move around. Don't let it melt fully. Crack egg into saucepan and stir in a figure of 8 with a wooden spoon. Add salt and pepper to egg and stir until cooked. Lovingly spread tomato sauce onto well done toast. Place scrambled egg on top of toast. For runnier and more savoury egg add more butter and cook low and slow. Add cheese, unhealthy but so good!

Creamy Parmesan Chicken Saute

3 tablespoons plain flour
1 skinless, boneless chicken breast fillet
1 egg, beaten
50g grated Parmesan cheese
salt and pepper to taste
350ml whipping cream
8 tablespoons chopped spring onions
handful grated Parmesan cheese

Flour chicken breast, then dip in egg, then in Parmesan cheese to coat. In a small frying pan, saute chicken over low heat, seasoning with salt and pepper to taste. When the chicken is half done (after about 4 to 5 minutes), stir in the cream and spring onions. Bring to the boil, then remove from heat, sprinkle with a handful of Parmesan cheese, and serve. This creamy, cheesy chicken breast recipe is so shockingly simple to prepare, and is great when you're cooking just for yourself. It's wonderful when served over pasta. Enjoy!

Beef Burritos

115 grams (4 ounces) sliced beef steak
1 Flour Tortilla
1 tablespoon red wine vinegar
1/2 cup chicken broth
2 teaspoon chilli powder
1/2 teaspoon ground cumin seed
1/2 chopped tomato
1/2 cup shredded lettuce
1 tablespoon Salsa
2 teaspoon Low-fat Sour Cream 

Marinade (soak) sliced beef steak in mixture of vinegar, chicken broth, chilli Powder and cumin seed for 45 minutes to 1 hour.  Stir Fry Beef Steak over high heat until brown.  Add steak, tomato, lettuce, salsa, and sour cream to tortilla.  Roll up tortilla and serve. 

Quick Chicken Cacciatore

1 skinless boneless chicken thigh, cut into 3 inch pieces
1-1/4 teaspoon olive oil
1/2 cup mushrooms, sliced
1 clove garlic, minced
200 grams (7 ounces) canned crushed tomatoes, with puree
1/2 teaspoon Italian herb seasoning
1-1/2 teaspoon lemon juice

Season chicken with salt and pepper to taste. Heat oil in a nonstick frypan over medium high heat. Saute chicken 3-4 minutes, turning frequently, until browned. Remove and set aside. Reduce heat to medium and saute mushrooms and garlic in same frypan 3-4 minutes, stirring frequently, until mushrooms begin to brown. Stir in tomatoes and Italian seasoning. Return chicken and any accumulated juices to frypan. Increase heat to high and bring to a boil. Reduce heat to medium low and simmer, uncovered 5-6 minutes, until chicken is cooked throughout. Stir in lemon juice before serving.

Pepper Chicken Baked Potatoes

1 baking potato, scrubbed
1 teaspoon Olive Oil
85 grams (3 ounces) boneless skinless chicken breast halves, cut into 1 inch pieces
1/4 large green or red bell pepper, seeded and cut into strips
1/4 small onion, cut into thin wedges
1/4 teaspoon dried basil leaves, crushed
1/4 cup low fat cream of chicken soup
1 tablespoon water

Preheat oven to 204°C (400°F). Place potatoe in oven and bake 1 hour or until tender (alternatively microwave the potatoe for 7-8 minutes until soft inside). Place Olive in a heavy nonstick frypan over medium high heat. Saute chicken until browned, stirring often. Transfer chicken to platter and set aside. Add pepper, onion and basil to same frypan and saute 3-4 minutes, stirring often, until vegetables are almost tender. Stir in soup and water. Bring to a boil. Return chicken to frypan. Reduce heat to low. Cover pan and simmer 5 minutes, stirring occasionally or until chicken is cooked throughout. Split potatoe open and spoon chicken mixture over.

Quick Chicken Chilli

1 teaspoon olive oil
115 grams (4 ounces) boneless skinless chicken breast halves, cut into 1 inch cubes
2 tablespoon red or green bell pepper, chopped
1/4 lb. chicken stock
28 grams (1 ounce) green chillies, chopped
1/2 cup Black Beans
1/3 ounce chilli seasoning

Heat oil in a heavy nonstick frypan over medium high heat. Saute chicken 3-5 minutes, or until lightly browned. Add remaining ingredients and bring to a boil. Reduce heat to low and simmer 20 minutes.

Parmesan Chicken Breasts

170 grams (6 ounces) Chicken breast
1-1/2 tablespoon seasoned breadcrumbs
1-1/2 teaspoon grated Parmesan cheese
3/4 teaspoon virgin olive oil
2 tablespoon onion, chopped
1 clove garlic, minced

Place chicken between two sheets of waxed paper and pound lightly with a mallet or other heavy flat object to flatten to 10 mm (1/2 inch) thickness. Combine breadcrumbs, Parmesan and salt and pepper to taste in a shallow pie pan. Dredge chicken in breadcrumbs, pressing lightly to adhere. Heat oil in a nonstick frypan over medium high heat. Saute chicken 3-4 minutes per side or until golden. Transfer to a platter, set aside and keep warm. Saute onions and garlic 3-4 minutes or until softened. Serve onions over chicken.

Italian Pork Chops 

1 boneless pork chop
1/4 cup fat-free Italian dressing

Place pork chop in a shallow dish and pour dressing over. Cover and marinate in refrigerator, turning occasionally, 3 hours or overnight. Prepare grill or broiler. Remove chop, reserving marinade. Grill or fry for 7 minutes, basting occasionally with reserved marinade. Turn and grill another 6-7 minutes, basting, until just cooked through.

Pan-Seared Scallops, Corn, and Tomatoes

6 scallops, trimmed and patted dry
1/2 teaspoon salt
1/4 teaspoon dried thyme, crumbled
1-1/2 teaspoon olive oil
1 green onion, thinly sliced
1/2 cup fresh corn kernels cut from 1 cob, or tinned or thawed frozen corn
1/2 cup cherry tomatoes, halved
1 tablespoon bottled real bacon pieces

Toss scallops with salt and thyme in a bowl. Heat oil in a nonstick frypan over medium high heat. Sear scallops 2-3 minutes, stirring occasionally, until golden and cooked through. Transfer scallops to a clean bowl using slotted spoon. Saute onion in same frypan about 1 minute, stirring occasionally, until they begin to brown. Stir in corn and tomatoes and cook about 3 minutes, stirring occasionally, until corn begins to brown. Return scallops to frypan until heated through. Season with salt and pepper to taste. Serve sprinkled with bacon pieces.

Chilli Burger

85 grams (3 ounces) minced beef
1 teaspoon olive oil
1/4 cup plus 2 tablespoon chilli sauce, or to taste
1-1/2 teaspoon brown sugar
1 burger bun, lightly toasted, split

Heat oil in a heavy nonstick frypan over medium high heat. Cook beef 5-8 minutes until browned, stirring frequently to break up meat. Stir in chilli sauce and brown sugar. Season with salt and pepper to taste. Cook 2 minutes or until heated through. Spoon onto bun and serve with salad.

Pasta and Salmon Salad

60 grams (2 ounces) small shell pasta
60 grams (2 ounces) canned salmon, drained and flaked, bones discarded
1/4 green bell pepper, seeded and chopped
2 tablespoon plus 2 teaspoon celery, thinly sliced
2 tablespoon red onion, chopped
3 tablespoon fat-free honey dijon salad dressing

Cook pasta in a large pan of boiling water 8-10 minutes, or until al dente. Drain, rinse under cold water and drain again. Combine pasta, salmon and next 3 ingredients in a bowl. Pour dressing over salad and toss gently.

Baked Halibut

3/4 teaspoon rosemary, crumbled, or 1-1/2 teaspoon fresh, minced
1/8 teaspoon pepper
1 clove garlic, minced
2 tablespoon plus 2 teaspoon seasoned breadcrumbs
1 x 170 grams (6 ounces) halibut steak
1 teaspoon virgin olive oil

Preheat oven to 220°C (425°F). Combine first 4 ingredients in a mortar or bowl and mash to a paste. Using a fork or food processor, mix paste into breadcrumbs. Season both sides of halibut steak with salt to taste. Arrange halibut steak in a lightly oiled baking dish. Press breadcrumb mixture onto the top of fish and drizzle with oil. Place in oven and roast 12-15 minutes or until fish is cooked throughout.

Fettuccine with Shrimp and Snow peas

1 cup cooked fettuccine or other pasta
3/4 teaspoon olive oil
1 clove garlic, minced
170 grams (6 ounces) medium shrimp, peeled, deveined, thawed if frozen
1 cup snow peas
1 1/2 tablespoon chopped basil
1-1/2 teaspoon grated Parmesan cheese

Cook fettuccine in boiling salted water cooked. Drain pasta and keep warm. While pasta is cooking, heat oil in a nonstick frypan over medium high heat. Saute garlic, shrimp and snowpeas for 3-4 minutes stirring frequently, until shrimp are pink and cooked throughout. Stir in basil and salt and pepper to taste. Combine shrimp and snowpeas mixture with pasta in a serving bowl. Serve with Parmesan cheese.

Spicy Grilled or BBQ Shrimp

1/4 ounce sun dried tomatoes
1/4 cup boiling water
1-1/2 teaspoon lemon juice
1-1/2 teaspoon olive oil
1/8 teaspoon crushed red pepper
170 grams (6 ounces) large shrimp, deveined
long skewers

Prepare grill. Cover tomatoes with boiling water in a bowl. Let stand 10 minutes. Drain tomatoes, reserving 1 tablespoon soaking liquid. Place tomatoes, reserved soaking liquid, lemon juice, oil, red pepper and salt to taste in a blender or food processor. Process until well blended and pour over shrimp. Thread shrimp onto long skewers. Place skewers on grill or BBQ over medium heat. Grill 8 minutes, turning skewers occasionally and brushing with any remaining tomato mixture, until shrimp turn opaque throughout.

Quick Ravioli    

255 grams (9 ounces) fresh spinach ravioli
2 cups pasta sauce, hot
1/4 cup parsley, chopped
1/4 teaspoon freshly ground black pepper
1/4 cup grated Parmesan cheese

Cook ravioli in a large pan of boiling water 6-7 minutes, or until just cooked through. Drain well and toss with remaining ingredients.

Greek-Style Pork Pocket Sandwich     

115 grams (4 ounces) pork loin, cut into strips
1/4 cup Caesar salad dressing
1 pita bread pocket, halved
1 tablespoon Ranch Dressing
1/2 small red onion, peeled and thinly sliced

Preheat oven to 230°C (450°F). Combine pork strips and Caesar dressing in a bowl. Spread out in a shallow pan and roast about 10 minutes, until pork is crisp and lightly browned. Open each pita half to form pocket. Divide pork among each half. Top each sandwich with a tablespoon of ranch dressing and sliced red onion.

Garlic Ginger Chicken   

115 grams (4 ounces) chicken breast
1 clove garlic
2 teaspoon ground ginger
1/2 tablespoon olive oil
Juice of 1 lime 

Marinade chicken in garlic, ginger, olive oil and lime juice for 1/2 hour or longer.  Fry, grill or BBQ, basting with marinade until cooked. Serve with a side salad.

Tuna Caesar Salad

3 cups romaine lettuce cleaned, dried, and torn
115 grams (4 ounces) water packed tuna drained
1 tablespoon Caesar Salad Dressing (see below)
1 teaspoon Parmessian Cheese

Combine lettuce, tuna and dressing and toss.  Sprinkle with cheese and serve

Caesar Salad Dressing

1 tablespoon Olive Oil
1 tablespoon Red Wine Vinegar
1/2 tablespoon Lemon Juice
1 small clove garlic
1/2 teaspoon Worcestershire Sauce
1/2 teaspoon Dry Mustard
1/2 teaspoon Anchovy Paste
1/4 teaspoon Salt
1/4 teaspoon Pepper

Place all ingredients in a small jar and shake until blended

Dijon Chicken        

115 grams (4 ounces) Boneless, Skinless Chicken Breast
1/2 teaspoon Salt
1/2 tablespoon Olive Oil
1 Clove Garlic
1 tablespoon Dijon Mustard
1/8 Cup White Wine
1/2 Cup Seasoned Bread Crumbs

Preheat oven to 175°C (350°F). Season chicken with salt. In a small frypan or saucepan, saute olive oil, garlic, mustard, and wine together for 3 to 4 minutes over medium low heat; spread mixture over chicken.  Place bread crumbs in a shallow dish or bowl and coat chicken in crumbs. Place coated chicken pieces in a lightly greased 9x13 inch baking dish. Bake for 1 hour or until chicken is cooked through and juices run clear.

Alaskan BBQ Salmon Steak

170 grams (6 ounces) Salmon Steak
3 tablespoon  Brown Sugar
2 tablespoon Honey
3 Drops Liquid Smoke
1 tablespoon Distilled Vinegar 

Baste one side of the salmon steak and the place basted side down on grill. When salmon steak is 1/2 cooked baste top side and then flip salmon steak.  When the fish is almost finished cooking, apply the basting sauce and flip the salmon again. Baste and flip the salmon once more and serve. Be careful not to overcook the salmon as it will loose its juices and flavour if cooked too long.

Cajun Snapper

170 grams (6 ounces) Red Snapper fillet
1/2 teaspoon Paprika
1/8 teaspoon Cayenne Pepper
1/2 teaspoon Black Pepper
1/4 teaspoon Onion Powder
1/2 teaspoon Dried Thyme
1/2 teaspoon Dried Basil
1/2 teaspoon Onion Powder
1/8 teaspoon Dried Oregano
1 tablespoon Olive Oil

On a large piece of wax paper, mix together paprika, cayenne pepper, black pepper, onion powder, thyme, basil, garlic powder, and oregano.  Brush both sides of the snapper fillet with olive oil.  Coat both sides of the fillet with the seasoning-mixture.  Place olive oil in a nonstick frypan over high heat.  Place fish in pan. Cook over a high heat until the fish is deeply browned.  Flip the fish over. Cook until fish is browned and flakes when tested with a fork. Season to taste with salt.

Chicken Quesadilla

1 Flour Tortilla
85 grams (3 ounces) cooked chicken meat chopped
1/4 cup grated cheese
2 tablespoon Salsa
1 green onion, chopped
1 teaspoon non-fat sour cream
1/2 cup lettuce, shredded
1/2 medium tomato, chopped

Place all ingredients on a tortilla microwave or heat in a pan until cheese is melted

Tuna Pasta Salad

1 cup Cooked Pasta shells 
1/2 can water packed tuna drained
1/2 cup chopped red pepper
1/2 cup chopped red onion
1 tablespoon Mayonnaise
1 tablespoon lime juice

Combine tuna, mayonnaise, peppers, onion and lime juice.  Toss with Pasta.  Serve warm or cold.


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