Cooking for One or Two & Cooking on a Budget

Check out Amanda's segment on King 5's New Day Northwest and find the recipes below! 

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Quick Fried Rice

Makes 2 Servings

Ingredients:

• 2 eggs
• 1 Tablespoon olive oil
• 1 cup riced broccoli
• 1 cup riced cauliflower
• 10 ounces cooked brown rice or frozen/pre-cooked 
• 1 tsp garlic powder
• 2 Tablespoons low-sodium soy sauce

Directions:

1. Microwave brown rice for 3 minutes (skip this step if your rice is already hot).
2. Meanwhile, heat a skillet over medium heat. Add olive oil when pan is hot and crack two eggs into the pan. Gently scramble eggs until eggs are completely cooked. Set eggs aside. 
3. Using the same pan, add broccoli, cauliflower, rice, garlic powder, and soy sauce. Stir fry rice mixture on medium heat for 1-2 minutes. Add eggs to rice mixture. Enjoy! 
4. Optional: garnish with chopped or sliced tomatoes. 

Nutrition per serving: 410 Calories; 12.5g Fat; 14g Protein; 45g Carbohydrates; 5g Fiber; 460mg Sodium

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Eggs To-Go

Ingredients:

• 1 egg
• 1/4 cup spinach
• 1 Tablespoon feta cheese
• Ground black pepper, to taste

​Directions:

1. Place spinach at the bottom of a mug. Add feta cheese and crack an egg on top. 
2. Cover and microwave for 1 minute. Optional: season with black pepper. Enjoy! 
3. Make this a balanced meal by pairing with fruit or whole grain toast. 

Nutrition per mug: 90 Calories; 6g Fat; 7g Protein; 0g Carbohydrates; 0g Fiber; 184mg Sodium

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Black Bean Tacos

Makes 2 Servings

Ingredients:

• 1 (15 ounce) can no salt added or low-sodium black beans, rinsed and drained
• 1 1/2 teaspoons olive oil
• 1/4 teaspoon garlic powder
• 1/4 teaspoon ground cumin
• 1/4 teaspoon chili powder
• 1/4 large lime, juiced
• 2 Tablespoons cheese of choice, shredded
• 2 (6 inch) corn tortillas
• 2 Tablespoons fresh cilantro, chopped
• Optional toppings: plain nonfat Greek yogurt, lettuce, chopped tomatoes

Directions:

1. Heat olive oil in a saucepan over medium heat. Add beans, garlic powder, cumin, and chili powder. Stir gently and cook for 5 minutes. 
2. Remove from heat and add lime juice and cilantro. Stir mixture.
3. Place tortillas in a microwave and cover with a damp paper towel. Heat for 30-45 seconds, or in 30 second increments until tortillas are soft. 
4. To build tacos: Place tortillas on a plate and fill each tortilla with 1 tablespoon cheese and 1/4 cup bean mixture. Top with your favorite toppings! 
5. Tip: Use leftover beans for salads, soups, omelets, or quesadillas. 

Nutrition per 2 tacos: 295 Calories; 7g Fat; 13g Protein; 45g Carbohydrates; 11g Fiber; 259mg Sodium