Practical Nutrition: Ease into empty-nest cooking

My nest is starting to empty with the kids going in and out for college. Sometimes it’s just my hubby and me for dinner, or just me if he has to work late.

At times, I actually relish when I’m the only one home for dinner. I can cook anything I want and try new recipes my family might not enjoy. For others it can be a bit more challenging to go from cooking for a family to cooking for just one or two.

It’s important not to give up and chuck cooking altogether. If you start hitting the drive-thru or restaurant row most nights, your food expenses will increase and your waistline might, too.

Ease into empty-nest cooking. Cook as you usually would for your family and use the leftovers for another meal. Enjoy your meal on Monday, but hands off the leftovers, because they’re going to be dinner on Wednesday or Thursday.

You can freeze those leftovers to eat at a later time by making your own TV dinners. Purchase divided plastic or heavy-duty paper plates. Fill with leftovers, then cover with plastic wrap and foil to protect against freezer burn. Label and date each plate so you’ll know what’s in it, and eat within a month.

You can eat your homemade TV dinners at home, or take them to work for lunch.

Not fond of leftovers? Peruse local bookstores for healthy cooking-for-two cookbooks or search online for single recipes. The recipe Chicken Cacciatore for Two is a good place to start.

If cooking with recipes seems like too much work, think “George Foreman” or gas grill instead. It’s easy to grill the exact number of burgers, steaks or chicken breasts you need. Keep instant brown rice, frozen veggies or salad fixings for a quick meal, preparing only what you need. Toss in a whole-grain roll, and add a yogurt or fruit for dessert.

Tired of wasting food when cooking smaller meals? Janet Shook, an empty-nest friend, avoids this problem by using grocery-store salad bars. If she needs a small amount of fresh ingredients for a recipe or meal, she’ll get them from the salad bar. That way she doesn’t have to cut them up or worry about a larger portion going bad before she can use it.

Janet enjoys taking turns cooking and eating with friends who also cook for one. “It’s fun and easier to cook for three or four,” she said, “and I’ll still have some leftovers for lunch the next day!”

She’s embraced this challenge to stay healthy and eat deliciously. You can do the same with just a little planning.

Chicken Cacciatore for Two

You may like it so much you’ll double the recipe just so you can freeze some for another meal! Serve with brown rice or whole-wheat pasta, a side veggie or salad, and enjoy some fruit for dessert.

Not fond of onions? Reduce the amount and use a combination of mushrooms, green peppers or other favorite vegetables totaling about 1 cup.

Makes 2 servings

2 (4-5 ounces) boneless, skinless chicken breasts
2 tablespoons all-purpose flour
1 tablespoon olive oil
1 medium onion, sliced
1 8-ounce can no-salt-added tomato sauce
¼ cup water
1/8 -¼ teaspoon garlic powder
1 bay leaf
½ teaspoon dried oregano
½ teaspoon dried basil
¼ teaspoon salt
1/8 teaspoon pepper
1 teaspoon sugar (optional)

Coat chicken breasts with flour.

Heat oil in a medium skillet. Add chicken and brown both sides, cooking about 5 minutes each. Remove chicken and set aside.

In the same skillet, cook onion until tender. Add tomato sauce, water, garlic powder, bay leaf, oregano, basil, salt, pepper and sugar, if using. Stir to combine.

Return chicken to the skillet, and coat with the sauce. Cover and simmer for 20 to 25 minutes until chicken is done.

Remove bay leaf before serving.

Nutrients per serving: 327 calories, 33 grams protein, 10 grams fat, 26 grams carbohydrate, 3 grams fiber, 458 milligrams sodium, 57 milligrams calcium.