Deployment Meals

Suggestions and recipes when cooking for one.

by Debbie Pugh

Cooking for one person can be extremely difficult.  For single wives – especially those who work outside of the home – it’s easy to get caught in the thoughtless cycle of cold cereal, frozen waffles, or expensive micro-meals.  Resist the temptation, and break free from tired, starchy dinners!  You will thank yourself later for the savings in both calories and dollars.

Meal Ideas:

Chicken Quesadillas

Fajita sized flour tortillas

1 chicken breast cut into bite-sized pieces or 1 small can of cooked chicken breast

1 tsp. taco seasoning (either from a packet or a jar)

Shredded cheddar cheese

Jalapeño peppers (optional)

Cook chicken and taco seasoning over medium high heat, in a 12 inch non-stick skillet.  Remove from heat and set aside.  Place a tortilla in the skillet, cover with cheddar cheese, cooked chicken and peppers.  Cover with a second tortilla and cook for about 2 minutes.  Flip to toast the other side, and completely melt the cheese.  Transfer to a plate and cut into wedges using a pizza cutter.  Garnish with salsa, sour cream and fresh cilantro. 

Don’t forget to include vegetables with your meal.  (You can microwave a single serving of Mexican style frozen corn.)

Spicy Shrimp and Pasta

10 large shrimp

2 Tbs. hot chili oil (commercial or homemade)

2 cloves of garlic (pressed)

2 Tbs. sour cream

Red pepper flakes to taste

1 cup of pasta (bowtie, corkscrew, or spaghetti)

Heat the oil in a large skillet.  Add the shrimp.  Cook until the shrimp begin to turn pink.  Add the garlic and toss.  Begin cooking the pasta.  Add in about 2 tablespoons of the pasta water to the shrimp and stir in the sour cream.  When the pasta is finished cooking, drain the water and add the noodles to the shrimp.  Toss to coat.  Serve hot.  Microwave steamed green beans make a perfect side dish. 

TIP:Buy a bag of individually frozen, peeled, uncooked shrimp and defrost only what you need.  Thaw single shrimp portions by running them under cool water for about 5 minutes.  This keeps the ingredients fresh and on hand for when you want to treat yourself with a shrimp cocktail. 

When planning meals for one.

• Purchasing regular prepackaged meats is acceptable.  Wrap pieces individually in zip-top bags and freeze.  Also consider cutting larger pieces into single servings.
• Utilize spice blends.  There are many different combinations available for all tastes, and you can use as much or as little as you desire.
• If you do plan to make a double portion meal, wrap up the extra and store it for later.  Freeze the meal for a one of those tiresome days when you don’t feel like cooking.
• If you don’t mind the cost, utilize specialty counters or stores for the freshest meat and seafood available.  Here you can purchase only what you need. 
• Still uneasy about cooking for one?  Then make meals as you normally would for two.  With some planning, you can easily make your own freezer to table selections using microwavable, disposable containers, or boiling bags.  It’s fresher, tastier, less expensive – and probably more nutritious than those in the freezer aisle.