Cooking for One: Double Duty Black Bean Chicken

Some of my fitness team do a lot of cooking for one person for various reasons. We were talking about how hard it is to find tasty, easy, inexpensive recipes that work for one person, and I told them I’d share some of mine!

The first one is a double-duty recipe, so you get two easy meals with little work. Bonus: it’s a slow cooker recipe! The base recipe is modified from my friend Bethany.

Double Duty Black Bean Chicken

Base Recipe Ingredients

2 boneless, skinless chicken breasts

1 can black beans, rinsed

1 can whole kernel corn, drained -OR- 1 cup frozen corn

1 cup salsa (whatever heat preference you like

1.5 cup low-sodium chicken broth (tip: use a larger container, and reserve the rest for meal #2)

Directions: Spray slow cooker with non-stick spray. Add chicken then just dump everything else in on top. Cook on low for 8-12 hours (I do this overnight).  Notes: You can double this recipe easily, and it makes a great topping for nachos. Or, stir in sour cream and cheddar cheese to make a great dip for a party.

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MEAL 1: ENCHILADAS

Additional Ingredients

2 flour tortillas

Cheddar or mexican cheese blend, if desired. -OR- 1/2 avocado, sliced

1 can green enchilada sauce

Directions: Preheat oven to 375.  Spoon chicken mixture into flour tortillas (about a half cup per tortilla, depending on what size tortilla). Add cheese or avocado. Roll into burritos and place in baking dish, then cover with enchilada sauce. Bake 15-20 minutes until tops are a bit crispy.  Notes: This freezes beautifully, as well as holds in the refrigerator as a lunch.

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Meal 2: Tortilla Soup

Additional ingredients

2 cans chicken broth (low-sodium preferred), or remainder of broth from above

1 small can fire roasted green chilis

1/4 cup brown rice

sliced jalapenos (if desired)

1 bunch cilantro (if desired)

Directions: Combine remaining chicken mixture with all chicken broth, chilis, brown rice, and jalapenos (if using).  Allow to simmer until rice is cooked. Alternatively, you can just dump all this right into the crock pot with the remaining chicken mixture, set it on low, and let it cook for about 4 hours. Top with cilantro and serve.

On the Menu: Nov. 12th-16th

This image has nothing to do with this post, I just really want Moroccan Lentil Soup but don’t have time to whip up a batch. Maybe next week…

Monday: Roasted Goat over millet, with baked acorn squash. We have a local goat farmer from whom we buy much of our goat cheese, and he also (unsurprisingly) sells goat meat. I’ve never tried cooking goat meat before, so I looked up a crock pot recipe that seemed simple and straight-forward. I’ll let you know how it goes.

Tuesday:  Beef and pinto burritos. Thadd wanted something that gives a lot of leftovers.

Wednesday:  Cannelini Baked Pasta. I know, it’s shocking to see pasta on our menu. We rarely eat it, especially as a planned meal. Why is it on here now? Honestly, because we were tired of thinking. Neither of us have any time the first three days of this week to do much cooking, and we need to keep an eye on our budget.

Thursday:  Catfish with vegetables and quinoa.

Friday: Leftovers.

What I Eat: Nov. 8, 2012

Breakfast: coffee, raw milk, 2 eggs scrambled with nutritional yeast and spinach.

Snacks: almonds, apple w/fresh ground almond butter, cheddar cheese

Lunch: tuna salad with lima beans

Dinner: Pork loin chops, whipped sweet potatoes, mixed green vegetables.

What I did: High intensity circuit workout, Spartacus, BodyFlow

What I Eat: Resumed! Nov. 7, 2012

I’ve had some things going on that I’ve let stand in the way of my eating and workouts, but it took me a bit to realize I’d let things slip. I’ve been eating way to many simple carbs and processed sugars, and not doing much in the way of intensity workouts.  It happens, and I am not beating myself up over it; but, I do to take responsibility for having let it happen and am getting back on track.

So, you’re going to get a  ”What I did” as well as a “What I ate” for a while, too!

Breakfast: Farm-fresh scrambled eggs with onion, garlic, and wilted arugala.

Snacks: almonds, cheddar cheese, local apples (mmm..granny smiths are here!), raw milk, banana

Lunch: Tuna salad (low mayo) with lima beans.

Dinner: Quinoa burgers with pumpkin soup.

My workout was a 10-minute interval training routine from Zuzana Light, plus I did some strength work with my Ugi Ball.  Totally dripping with sweat!

What Does a Client Menu Look Like?

While I have sample menus on my page, I often get asked what types of food I make for real clients. So, I thought I’d share the current menu for two of my clients.

The first client is a family of three (one parent, two children) with a monthly service of 10 freezer meals, with four of those meals having an extra portion which I pack as a lunch for the parent. They have no food allergies and are fairly adventurous. Their menu for this month:

Meal 1: Indian Chicken.*  Tomato-based curry sauce with chicken and greens, over rice.+

Meal 2:  Chicken Parmesan Meatloaf,  Whipped Potatoes, and Vegetables. * + Ground chicken and vegetable meatloaf, topped with red sauce and mozzarella cheese. Served with whipped potatoes and a seasonal vegetable.

Meal 3: Chana Masala. Northern Indian Chickpea curry, full of warm spices, served over brown rice.

Meal 4:  Honey Lime Chicken Enchiladas.  Honey-lime marinated pulled chicken in tortillas, with green enchilada sauce and cheddar cheese.

 Meal 5:  Sweet Potato Chili. Sweet potatoes and red beans in a hearty winter chili.*

 Meal 6:  White House Shrimp over cheddar grits, with seasonal vegetable.  Tender shrimp sautéed with lemon, olive oil, and seasonings, served over cheddar grits. Sided with seasonal vegetable.

 Meal 7: Ginger beef & Broccoli. Chinese ginger beef, with broccoli, over rice.

Meal 8:  Coconut braised chickpeas and kale over sweet potatoes.  Chickpeas, kale, and sundried tomatoes gently braised in a lemon and coconut sauce, served over roasted sweet potatoes.*

The second menu is five dinners for two people, both in their 80s. They have no food allergies, and tend to prefer less International cuisine and more home-style cooking. One of them recently had a heart attack, and the other has diabetes; so, many of the items on the menu are modified to meet those medical needs.

Wednesday

Shrimp Alfredo with Side Salad

Tender shrimp and peas in a creamy Alfredo sauce over whole wheat noodles. Served with side salad.

 

Thursday

Rustic Chicken Noodle Soup

A hearty soup with chunks of potato, carrots, and skinless chicken breast in a seasoned chicken broth.     

Friday

Chef’s Meatloaf, with Brown Rice and Seasonal Vegetable

Chef’s special meatloaf recipe, served over brown rice with fresh seasonal vegetable.

 

Saturday

Baked Chicken with Braised Winter Greens & Chickpeas

Lightly herbed chicken, baked and served with wilted winter greens and chickpeas.

 

 Sunday

Onion & Broccoli Frittata, with Roasted Sweet Potato

Farm-fresh eggs, cheese, onions and broccoli in a winter frittata. Served with chunked roasted sweet potato.

As you can see, my client’s menus differ pretty dramatically, which is part of the fun of what I do!  So, what goes into each menu, aside from client needs and preference? There’s a lot of logistical stuff that goes into making a menu/  How many items can go in the oven or on the stove at once? How long do each of those dishes need to fully prepare, and will I be able to use that space in the oven/on the stove for a second dish? How well will dishes keep in the refrigerator/freezer?  What fits into the food budget? Can I reasonably expect to get all the ingredients at one store, or will I need to allot extra time for shopping at multiple stores?

Personal Chefs do a lot more than just cook. In fact, as you can see by the above, a pretty hefty portion of our time is spent planning, rather than cooking (which works out much better than the reverse, I assure you).

Related articles

• On the Menu: Oct. 28-Nov. 2 (eclecticedibles.wordpress.com)
• On the Menu: Oct 21-27 (eclecticedibles.wordpress.com)

On the Menu: Oct. 28-Nov. 2

Dinners

Sunday: Coconut braised chickpeas with kale over sweet potatoes. We love this dish. The flavors are complex and rich, and it’s become a favorite comfort food for those weeks when we’re vegetarian.

Monday: Chana Masala (vegetarian chickpea curry). Another chickpea dish, because I have a plethora of them made up at the moment.  The flavor profile is very different from Sunday’s dish, so we don’t mind eating chickpeas two days in a row.

Tuesday: Black bean & sweet potato burritos. A staple for vegetarian weeks, this dish is fairly quick and easy. We generally make a huge batch, because the burritos freeze so well.

Wednesday: Halloween. We’ll be passing out candy with some friends, and so eating there.

Thursday: Tandoori chicken curry sausage, with curried vegetables.  A quick dinner, because this is a really long night for us both.

Friday: Leftovers. Cleaning out the refrigerator!

From the Archives: Our Unhealthy Attachment to Volume

Maintaining a healthy weight is, for the most part, about what you eat. Yes, working out and being active definitely helps; but, for most people, food is about 80% of weight maintenance. Unfortunately, we’ve developed a really unhealthy relationship, as a country, to food.

From the post I wrote in May, 2011 to kick off my “Back to Basics” nutrition series.

“We’ve been mislead about how to have a healthy relationship with food. For some reason, we’ve been taught to think that “good” or “healthy” eating and nutrition is about getting the largest volume of food into our stomachs with the least amount of calories. I am not sure where this trend started, but it’s definitely perpetuated in our food marketing, media, and a lot of nutrition advice.  Our society’s idea of nutrition has become about how much sheer volume we can pack into ourselves without “exceeding calories.” Read More…