Family Meals Matter: Meals for one or two

At MealsMatter.org, we understand that families come in all shapes and sizes. This week, we're breaking a little bit from tradition in Family Meals Matter to talk about planning meals for families with just one or two people.
The searchable recipe database on MealsMatter.org has over 1,300 recipes tagged as "Meals for One or Two," that are perfectly proportioned for small households. Many busy cooks may prefer recipes designed for four people and plan on refrigerating or freezing the extra portions for future lunches or dinners.
Whether you're cooking for a family of one, two, four or more, this week's recipes can easily be scaled up or down depending how many people will grace your table.
Start with a featured family meal of Corn con Carne, developed by food blogger The Food Hound (http://food-hound.blogspot.com) for her 2-person household, and also Peach Berry Compote with Yogurt and Almonds and Fruit Juice Coolers. Then enjoy Chicken Asparagus Parcels, "Healthified" Three Cheese Manicotti, Carrot and Broccoli Soup and Broiled Eggplant with Garlic Sauce throughout the week.
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"Family Meals Matter" features recipes selected by registered dietitians from the thousands of user-contributed recipes available at our free online nutrition and meal-planning website, Meals Matter (www.MealsMatter.org), sponsored by Dairy Council of California.
SHOPPING LIST (Includes ingredients to make at least four servings of each Featured Family Meal recipe)
CORN CON CARNE
One-half pound ground beef
One-quarter teaspoon salt (use less if using a salt-containing seasoning below)
One-quarter teaspoon ground black pepper
1 tablespoon ground cumin
1 tablespoon southwest seasoning (recommend Penzey's, taco seasoning or more chili powder)
2 teaspoons chili powder
1 teaspoon dried oregano
1 tablespoon olive oil
1 onion, peeled and diced
1 green pepper, diced
1 1/2 cups corn kernels (fresh or frozen)
2 garlic cloves, large, finely chopped
1 4 ounce can chopped green chiles
1 can diced, fire-roasted tomatoes, undrained
One-quarter cup black olives, pitted and chopped
2 cups shredded cheddar cheese, divided
PEACH-BERRY COMPOTE WITH YOGURT AND ALMONDS
One-third cup sugar
1 tablespoon fresh lemon juice
3 medium peaches, peeled and sliced into 8 wedges each
2 cups fat-free vanilla frozen yogurt
1 1/2 cups raspberries
4 teaspoons sliced almonds
FRUIT JUICE COOLERS
2 (6 1-2-ounce) bottles sparkling mineral water, chilled
1 (12-ounce) can peach nectar, chilled
One-half cup unsweetened orange juice, chilled
One-quarter cup unsweetened grapefruit juice, chilled
2 tablespoons lemon juice, chilled
FEATURED FAMILY MEAL LINKS
Corn con Carne
http://www.MealsMatter.org/recipes-meals/recipe/86112
One-half pound ground beef
One-quarter teaspoon salt (use less if using a salt-containing seasoning below)
One-quarter teaspoon ground black pepper
1 tablespoon ground cumin
1 tablespoon southwest seasoning (recommend Penzey's, taco seasoning or more chili powder)
2 teaspoons chili powder
1 teaspoon dried oregano
1 tablespoon olive oil
1 onion, peeled and diced
1 green pepper, diced
1 1/2 cups corn kernels (fresh or frozen)
2 garlic cloves, large, finely chopped
1 4 ounce can chopped green chiles
1 can diced, fire-roasted tomatoes, undrained
One-quarter cup black olives, pitted and chopped
2 cups shredded cheddar cheese, divided
Preparation
1. Heat a nonstick skillet over medium-high heat and preheat oven to 400 degrees Fahrenheit.
2. Add ground meat and season with salt (if using) and the rest of the seasonings (through oregano). Cook until browned all over. Transfer meat to a separate bowl, set aside.
3. Reduce heat to medium and heat olive oil in skillet. Add onion, pepper and corn. Saute until onions are translucent (and until corn is thawed, if using frozen corn). Add garlic and cook 1 minute longer. Add tomatoes, chilies and olives and cook until most of the juice has evaporated.
4. Add vegetable mixture and 1 cup of cheese to meat mixture and stir until thoroughly combined. Taste and adjust seasonings to taste.
5. Spread mixture in an 8x8 baking dish coated with cooking spray and top with remaining 1 cup of cheese. Bake 30 minutes until bubbly.
Cook's notes: This recipe is incredibly versatile. You can adjust the heat/seasonings to taste, and you could even add beans or substitute them for the meat. Dish is especially good when served with guacamole.
Peach Berry Compote with Yogurt and Almonds
One-third cup sugar
One-third cup water
1 tablespoon fresh lemon juice
3 medium peaches, peeled and sliced into 8 wedges each
2 cups fat-free vanilla frozen yogurt
1 1/2 cups raspberries
4 teaspoons sliced almonds
Preparation
In a medium saucepan, combine sugar, water and lemon juice. Set pan over medium heat and simmer 5 minutes, stirring occasionally with a wire whisk. Add peach slices and simmer until just tender, about 3 minutes. Gently stir in raspberries and simmer 1 minute more.
Spoon one-half cup of frozen yogurt into 4 individual dessert bowls. Top each with about one-half cup of peach-raspberry mixture and sprinkle with 1 teaspoon of almonds.
Fruit Juice Coolers
2 (6 1/2-ounce) bottles sparkling mineral water, chilled
1 (12-ounce) can peach nectar, chilled
1/2 cup unsweetened orange juice, chilled
1/4 cup unsweetened grapefruit juice, chilled
2 tablespoons lemon juice, chilled
Combine all ingredients in a large pitcher; mix well. Pour over ice cubes in serving glasses. Serve immediately. Yield: 4 cups (about 68 calories per 1-cup serving)
Other Featured Recipes
Chicken Asparagus Parcels
http://www.MealsMatter.org/recipes-meals/recipe/15826
4 skinless chicken breast fillets
11/2 cups light Mozzarella shredded cheese
1/2 cup semi dried tomatoes
12 sheets phyllo pastry
Canola spray oil
1 small bunch asparagus, trimmed and cut in half
Steamed begetables or salad for serving
1. Using a sharp knife, make a large pocket in each chicken fillet. Fill each fillet with 1/4 cup cheese and 1/4 cup tomatoes.
2. Layers 3 sheets of phyllo pastry together, spraying in between with canola spray. Place filled chicken fillet in the centre of the phyllo pastry. Top with asparagus and 2 tablespoons of cheese . Fold in the sides of the pastry and roll up into a parcel. Repeat with remaining chicken and pastry.
3. Place on a paper lined tray, spray with oil bake at 350 degrees Fahrenheit for 30 minutes or until golden brown and cooked.
"Healthified" Three Cheese Manicotti
http://www.MealsMatter.org/recipes-meals/recipe/71167
8 dried manicotti shells
Nonstick cooking spray
1 cup chopped fresh mushrooms
3/4 cup shredded carrots
3 or 4 cloves garlic, minced
1 cup light ricotta cheese or low-fat cream-style cottage cheese
3/4 cup shredded reduced-fat mozzarella cheese (3 ounces)
2 eggs, lightly beaten
1/4 cup grated Parmesan cheese
2 teaspoons dried Italian seasoning, crushed
1 (14.5 ounce) can no-salt-added diced tomatoes, undrained
1 cup bottled roasted red sweet peppers, drained and chopped
Preparation
1. Preheat oven to 350 degrees Fahrenheit. Cook manicotti shells according to package directions; drain. Rinse with cold water and drain again. Set aside.
2. Meanwhile, for filling, coat an unheated large nonstick skillet with nonstick cooking spray. Preheat over medium heat. Add mushrooms, carrots, and garlic to hot skillet. Cook for 3 to 5 minutes or just until vegetables are tender, stirring occasionally. Remove from heat; cool slightly. Stir in ricotta cheese, 1/2 cup of the mozzarella cheese, the eggs, Parmesan cheese, and Italian seasoning. Spoon filling into cooked manicotti shells.
3. For sauce, place undrained tomatoes in a blender or food processor. Cover and blend or process until smooth. Stir in roasted red peppers. Spread about 1/3 cup of the sauce into the bottoms of four 12- to 16-ounce ungreased individual baking dishes or a 2-quart rectangular baking dish. Arrange stuffed manicotti shells in individual baking dishes or large baking dish, overlapping shells slightly if necessary. Pour remaining sauce over manicotti.
4. Bake, covered, for 20 to 25 minutes for individual baking dishes or 35 to 40 minutes for large baking dish or until heated through. Uncover and sprinkle with the remaining 1/4 cup mozzarella cheese. Bake for 5 minutes more. Let stand for 10 minutes before serving.
Carrot and Broccoli Soup
2 medium carrots, chopped
2 celery ribs, chopped
1 medium onion, chopped
1 tablespoon butter
1 bag frozen broccoli cuts
3 cups fat-free milk, divided
3/4 teaspoon salt
1/2 teaspoon dried thyme
1/8 teaspoon pepper
3 tablespoons all purpose flour
In a large saucepan coated with Pam, cook the carrots, celery, and onion in butter for 3 minutes. Add broccoli; cook 3 minutes longer. Stir in 2-3/4 cups milk, salt, thyme, and pepper. Bring to boil. Reduce heat; Cover and simmer for 5-10 minutes or until vegetables are tender. Combine the flour and remaining milk until smooth; gradually stir into the soup. Bring to a boil; cook 2 minutes longer or until thickened.
Broiled Eggplant with Garlic Sauce
1 eggplant, halved lengthwise
1 pinch salt
1/2 teaspoon minced garlic
1 teaspoon soy sauce
1 teaspoon Balsamic vinegar
1 teaspoon sesame oil
Vegetable oil for brushing eggplants
Preparation
Score cut sides of eggplant in a cross-hatch pattern and sprinkle with salt. Let eggplant stand 30 minutes. Rinse eggplant and pat dry.
Preheat broiler.
In a small bowl whisk together garlic, soy sauce, vinegar, and sesame oil.
Arrange eggplant, cut sides down, on oiled baking sheets and brush skins lightly with vegetable oil. Broil eggplant 3 to 4 inches from heat until skins are softened, 3 to 4 minutes. Turn eggplant and brush lightly with more vegetable oil. Broil eggplant 3 to 4 minutes, or until flesh is golden.
Transfer eggplant with a slotted spatula to a platter and brush with garlic sauce.
Photo Caption: Corn con Carne, The Food Hound
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