Cooking for one: 5-day meal plan from 1 roast chicken

Photo by Corbis

People who live alone often complain about cooking, because most recipes are good for at least 4 servings… and nobody wants to eat the same dish every meal for the next two days.
 
A lot of the time, lone dwellers resort to instant food or fast food during mealtime. Although that is okay once in awhile, there is better food to eat out there.
 
Here is a 5-day meal plan for those who live alone, using one whole roast chicken from the supermarket. (But homemade is even better!)
 
Day 1: Quarter chicken with rice
Eat the freshly cooked roasted chicken as is.
 
If you want, make some herb and garlic rice to go with it.
 
 
Day 2: Roasted chicken sandwich
Shred ¼ of your chicken (breast part) and combine with a teaspoon of mustard and a teaspoon of mayo.
 
Add chopped onions herbs such as rosemary and thyme, some lemon and a pinch of salt and pepper.
 
Assemble your sandwich on a mini baguette with lettuce, cheese and tomato slices.
 
Enjoy cold or toasted!

Day 3: Roasted chicken pasta with cream sauce
Cook 100-200 grams of your choice of pasta and set aside.
 
Shred a quarter chicken and sauté with garlic, corn and peas.
 
Add ½ teaspoon of flour and some cream and simmer until thickened.
 
Add pasta and toss until well coated.
 
Serve with parmesan cheese and a pinch of ground pepper.
 
Day 4: Roasted chicken and potato pizza
Shred your last quarter of your chicken and set aside.
 
On a pre-made crust (or make your own if you have time!) add pizza sauce, chicken and thin slices of potato.
 
Top with rosemary, garlic, salt and pepper and a generous helping of cheese.
 
Cook for about 10 minutes or until cheese is melted and crust is nice and brown.
 
Day 5: Chicken soup
Don't throw away your chicken bones because you can make homemade chicken stock, which you can have as a soup base or use for many other dishes.

Simply put leftover bones in big pot with water and add big chunks of celery, carrots and onions, as well as salt and pepper.
 
Bring to the boil and allow to simmer for at least 4 hours.
 
Strain the soup to get rid of all the bones and voila, fresh chicken soup!

You can add noodles and an egg plus julienned carrots and cabbage to complete your homemade noodle soup meal!
 







Slideshow: 7 dressed up chicken breasts
Photo by: Sarah Shatz
Chicken Breast with Fresh Sage
Save and print this recipe on FOOD52.

Serves 2-4
4 boneless skinless chicken breasts or chicken cutlets
3 tablespoons fresh squeezed lemon juice ... more 
Photo by: Sarah Shatz
Chicken Breast with Fresh Sage
Save and print this recipe on FOOD52.

Serves 2-4
4 boneless skinless chicken breasts or chicken cutlets
3 tablespoons fresh squeezed lemon juice
28 Fresh sage leaves
3 tablespoons extra-virgin olive oil
3 tablespoons unsalted butter
sea salt and freshly ground black pepper to taste

1. Marinate chicken with the lemon juice, sage and olive oil for 30 minutes. The lemon here both flavors and tenderizes the chicken.
2. After 30 minutes remove chicken and pat dry. Strain marinade and put aside. Reserve sage leaves separately and put aside.
3. In large skillet, melt butter and 2 tablespoons of olive oil until hot and bubbly. Add chicken breasts smooth side down and cook until evenly brown...about 5 minutes (cooking time will be much less if you are using cutlets).Turn breasts over and season generously with salt and pepper. Tuck reserved sage leaves around the chicken and cook until chicken is browned on the bottom but still juicy... about 5-10 minutes more. Do not scorch the sage.
4. Remove chicken to platter and season second side with salt and pepper. Scatter sage leaves on top and also add lemon wedges to plate. Cover loosely with foil. Discard any fat from skillet. Add reserved lemon marinade into skillet on high heat. Reduce to a glaze...add tablespoon of butter and pour over chicken. Serve asap.
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Tue, May 15, 2012 10:10 PM PHT




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***

Have a question for Erica? Drop her a line at ericaparedes1@yahoo.com
 

Erica Paredes has been working in the publishing industry for almost a decade as a fashion and beauty editor, newspaper columnist, stylist and make-up artist. Nowadays she juggles her time between food and fashion, beauty and travel plus mommy duties to her young daughter.

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