
Dinner For Two by Patrick J. Murphy
When you’re cooking just for two, learning what portion sizes to cook will make shopping easier and help you manage the food you buy. You’ll minimize waste and end up with only the leftovers you want.
Most recipes are written for four to six servings. So, how do you get to amounts for two servings? Divide the ingredients by four? By six? In half and hope that the leftover portions are good reheated?
This is where knowing your portion sizes can be extremely helpful. If you’re looking at a recipe for pasta and you know that a healthful portion is two ounces, then cook four ounces for two servings . Sometimes there are two or more main ingredients to a recipe – pasta and a sauce, or meat and vegetables – in which case you want to think about portion sizes for all the elements. A food scale is also helpful to have in your kitchen.
Keep in mind, though, that reducing some ingredients depends not on portion size, but on pan size. If a recipe calls for one tablespoons of oil to coat a pan, and you’re dividing the recipe by six, that doesn’t mean you should use half a tablespoon of oil. You need enough to coat the pan that you use. If you’re deglazing with wine or another liquid, you need enough to coat the pan and dissolve the drippings. Likewise, if you’re topping a gratin with breadcrumbs or cheese, the amount you need will depend on the size of your gratin dish.
Sauces are particularly difficult to make in small amounts, especially if you’re not familiar with the techniques and ingredients. Sometimes, it is better to just cut the sauce for a dish in half. It may be more than you need, but it’s an easier reduction and the extra can be frozen or used later in the week for another dish.
Whether you’re looking for an easy weekend dinner or planning a special romantic Valentine’s Day meal, these healthy recipes for two will help you get dinner on the table without figuring portion sizes.
Dinner Menu 1
Golden Squash Soup
Ingredients
- 1 teaspoon of canola oil
- 1/4 cup of chopped onion
- 10 ounce package frozen pureed winter squash, thawed, or 2 cups cooked winter squash, mashed
- 1/2 cup of reduced-sodium chicken broth
- 3/4 teaspoon of turmeric
- 1/2 cup of plain fat-free Greek yogurt
- 1/2 teaspoon of snipped fresh thyme
- Plain fat-free Greek yogurt (optional)
- Cracked black pepper
- Whole Grain Crackers
Directions
In a medium saucepan heat oil over medium heat. Add onion; cook until tender. Stir in squash, broth and turmeric. Bring to boiling; reduce heat. Simmer for 2 minutes. Whisk in yogurt and thyme; heat through – do not boil.
Ladle soup into warm bowls. If desired, top with additional yogurt. Sprinkle with pepper and serve with crackers.
Beef Tenderloin with Marinated Tomatoes
Ingredients
- 1/2 cup balsamic vinegar
- 1/3 cup coarsely chopped, seeded plum tomato
- 2 teaspoons olive oil
- 2 beef tenderloin steaks, cut 3/4 inch thick (about 4-5 ounces each)
- 1 teaspoon snipped fresh thyme
Directions
In a small saucepan bring vinegar to boiling. Reduce heat; simmer, uncovered, 5 minutes or until reduced to 1/4 cup. Stir tomatoes into the hot vinegar reduction. Set aside.
Trim fat from steaks. Sprinkle with salt and pepper.
In a large skillet heat oil over medium-high heat. Add steaks; reduce heat to medium. Cook to desired doneness, turning once. Allow 7 to 9 minutes for medium-rare (145 degrees F) to medium (160 degrees F).
To serve, spoon tomato vinegar mixture over steaks. Sprinkle with thyme.
Romaine Hearts with Blue Cheese
2 servings
Ingredients
- 1/2 of a heart of romaine lettuce (3 ounces)
- 1/4 cup of very thinly sliced red onion
- 2 tablespoons of coarsely chopped walnuts, toasted
- Ground black pepper
Dressing
- 1/2 cup crumbled blue cheese
- 6 oz fat free yogurt
- 1 tablespoon mayonnaise
- 2 tablespoons white wine vinegar
- 1/8 teaspoon garlic powder
- salt to taste
Directions
Dressing
In a small bowl, mash blue cheese and yogurt together with a fork. Stir in mayonnaise, vinegar and garlic powder until well blended. Season to taste with salt. Makes 1 cup.
Salad
Halve heart of romaine lengthwise. Trim core at ends. Place 1 half on each salad plate. Top with red onion and walnuts. Drizzle with blue cheese salad dressing and crushed black pepper.
Tiramisu Cookies
2 servings
Ingredients
- 1 tablespoon of hot water
- 1/2 teaspoon of sugar or sugar substitute equivalent to 1/2 teaspoon sugar (such as, Domino Light or Truvia for Baking)
- 1/2 teaspoon of instant espresso coffee powder or 1 teaspoon instant coffee crystals
- 1/4 cup of light tub-style cream cheese, softened
- 1/2 cup of frozen light whipped dessert topping, thawed
- 6 chocolate wafer cookies
- White chocolate curls and/or fresh raspberries (optional)
Directions
In a medium bowl, combine the water, sugar and espresso powder; stir until sugar and espresso powder are dissolved. Add cream cheese; whisk until smooth. Fold in whipped topping.
Spoon cream cheese mixture equally on top of each cookies. Chill for up to 4 hours.
To serve: top with white chocolate curls and/or raspberries, if desired.
Dinner Menu 2
Avocado and Grapefruit Salad
Serves 2
Ingredients
- 4 Bibb or Boston lettuce leaves
- 1 medium grapefruit, peeled
- 1 medium ripe avocado, peeled and sliced
- 1 tablespoon canola oil
- 1-1/2 teaspoons white wine vinegar
- 1/2 teaspoon honey
- 1/8 teaspoon salt
Directions
Divide lettuce leaves between two salad plates. Section the grapefruit over a bowl to reserve juice. Arrange grapefruit sections and avocado slices on lettuce.
In a small bowl, whisk the oil, vinegar, honey, salt and 1-½ teaspoons reserved grapefruit juice. Drizzle over salads.
Baked Almond Fish with Crispy Potatoes
Put the potatoes in the oven about 15 minutes before you put the fish in the oven.
Serves 2
Ingredients
- Nonstick cooking spray
- 8 ounces fresh or frozen (thawed) skinless cod fish fillets or any white fish fillets of choice
- 2 tablespoons all-purpose flour
- 1 egg white, lightly beaten
- 1 tablespoon fat-free milk
- 2 tablespoons fine dry bread crumbs
- 2 tablespoons finely chopped almonds
- 1/2 teaspoon snipped fresh thyme
- 1 tablespoon canola oil
- 1 large baking potato or two small
- 1 ½ tablespoons butter or margarine
Directions
Preheat oven to 450 degrees F. Lightly coat a 9x9x2-inch baking pan with nonstick coating; set aside.
Rinse fish; pat dry with paper towels. Cut into two serving-sized pieces. Measure thickness of fish.
Place flour in one shallow dish. In a second shallow dish whisk together egg white and milk together. In a third shallow dish combine bread crumbs, almonds and thyme. Coat both sides of fillets with flour. Dip fillets in the egg mixture and then in the bread crumb mixture to coat.
Place fish in prepared pan. Drizzle with oil. Bake until fish begins to flake when tested with a fork (allow 4 to 6 minutes per 1/2-inch thickness of fish).
For the potatoes:
Thinly slice 1 large russet potato about 1/8 inch thick. If you have one, use a mandoline or vegetable slicer to slice the potatoes.
Preheat the oven to 450 degrees F.
Arrange potatoes in a single layer on a greased 15x10x1-inch baking pan. Melt margarine or butter; drizzle over potatoes. Bake about 25 minutes or until browned.
Creamed Spinach
2 servings
Ingredients
- 2 teaspoons extra-virgin olive oil
- 1/4 cup minced shallot or red onion
- 10 ounces fresh spinach, tough stems removed
- 1 tablespoon butter
- 1 tablespoon all-purpose flour
- 1/2 cup low-fat milk
- 1/8 teaspoon ground nutmeg
- 1/8 teaspoon salt
- 1/8 teaspoon freshly ground pepper
- 2 tablespoons grated Parmesan or Pecorino Romano cheese
Directions
Heat oil in a nonstick skillet over medium-high heat. Add shallot (or onion); cook, stirring, until fragrant, about 30 seconds. Add spinach and cook, stirring, until just wilted, about 2 minutes. Remove to a bowl.
Heat butter in the skillet over medium-high heat. Add the flour and cook, stirring with a whisk, until smooth and bubbling, about 30 seconds. Add milk, nutmeg, salt and pepper; cook, whisking constantly, until thickened, about 1 minute. Stir the spinach into the sauce. Sprinkle with grated cheese and serve.
Mocha Cream Shake
Serves 2
Ingredients
- 1 ¼ cups of low-fat vanilla frozen yogurt
- 1/2 cup of strong brewed coffee, chilled
- 3 tablespoons of sugar-free chocolate-flavor syrup
- 1/2 cup of ice cubes
- Grated dark chocolate
Directions
In a blender combine frozen yogurt, coffee and chocolate syrup. Add ice cubes. Cover and blend until smooth. Divide mixture between 2 parfait glasses. Top each serving with grated chocolate, if desired.
Vegetarian Dinner Menu 3
Pesto Pita Crackers
Here is my post for homemade pesto: http://jovinacooksitalian.com/2012/04/21/two-sauces-for-everyday-meals/
This sauce freezes wel,l so divide it into portion sizes and freeze for future use.
2 Servings
Ingredients
- 1 whole pita bread (6 inches)
- 3 tablespoons prepared pesto
- 3 tablespoons grated Parmesan cheese
Directions
Split pita bread into two rounds. Spread with pesto and sprinkle with cheese. Cut each into six wedges.
Place on an ungreased baking sheet. Bake at 350° for 10-12 minutes or until crisp. Serve warm.
Creamy Broccoli Soup
2 Servings
Ingredients
- 3/4 cups cubed peeled potatoes
- 1 medium carrot, sliced
- 2 cups frozen chopped broccoli
- 1 tablespoon butter
- 2 tablespoons all-purpose flour
- 1-1/2 cups low-fat milk, divided
- 1/4 to 1/2 teaspoon salt
- 1/4 teaspoon dried thyme
- Dash ground nutmeg
- Dash pepper
- Garnish with fresh thyme sprigs
Directions
Place potatoes and carrot in a saucepan; cover with water. Bring to a boil. Reduce heat; cover and simmer for 15-20 minutes or until tender. Drain potato mixture; cool slightly.
Cook broccoli according to package directions; drain and set aside.
In the saucepan, melt butter. Stir in flour until smooth; gradually add 1/2 cup milk. Bring to a boil; cook and stir for 1 minute or until thickened. Add the salt, thyme, nutmeg and pepper.
In a blender, combine the potato mixture, broccoli and remaining milk; cover and process until smooth. Add to the thickened milk mixture in the saucwpan. Return to a boil. Reduce heat; simmer, uncovered, for 10 minutes or until heated through, stirring occasionally. Garnish with thyme.
Pasta with Garbanzo Bean Sauce
Makes: 2 Serving size: 1 1/2 cups
Ingredients
- 1/2 cup finely chopped onion
- 1 clove garlic, minced
- 1/4 teaspoon dried oregano
- 1/4 teaspoon crushed red pepper
- 1 teaspoon olive oil
- 2 cups chopped tomatoes (about 2 large tomatoes)
- 3/4 cup garbanzo beans (chickpeas), rinsed and drained
- 1/4 teaspoon salt
- 1/8 teaspoon ground black pepper
- 4 ounces dried whole wheat linguine, fettuccine or rigatoni
- 1/3 cup chopped tomato (1 small)
- 1 tablespoon crumbled feta cheese
- Freshly ground black pepper
- Fresh rosemary sprigs
Directions
For sauce:
In a large saucepan or skillet, cook onion, garlic, oregano and crushed red pepper in hot oil about 5 minutes or until onion is tender. Stir in the 2 cups chopped tomatoes, half of the garbanzo beans, the salt and black pepper. Cover and cook over medium heat until mixture is boiling; reduce heat. Simmer, covered, for 5 minutes, stirring occasionally. Remove from heat.
Carefully transfer the tomato mixture to a blender or food processor. Cover and blend or process until smooth. Return to saucepan. You can also use an immersion blender right in the pot if you have one. Stir in the remaining garbanzo beans. Cook and stir over low heat until the sauce is heated through.
Pasta
Cook pasta according to package directions. Drain pasta.
To serve, toss cooked pasta with the sauce in the skillet. Divide mixture between two serving plates. Top with the 1/3 cup fresh chopped tomato and the feta cheese. Sprinkle with freshly ground black pepper and garnish with rosemary sprigs.
Sorbet and Melon Parfaits
Serves 2
Ingredients
- 2/3 cup of seeded watermelon balls
- 2/3 cup of cantaloupe balls
- 2/3 cup of honeydew melon balls
- 1/2 cup of mango or lemon sorbet
- 1/4 cup of champagne or sparkling grape juice, chilled
- Fresh mint sprigs (optional)
Directions
Arrange the watermelon, cantaloupe and honeydew balls in 2 wine glasses or goblets. Place scoops of sorbet on top of the melon. Pour about 2 tablespoons of the champagne over the sorbet and melon in each glass. Garnish with mint sprigs and serve immediately.
Related articles
- http://jovinacooksitalian.com/2013/02/07/valentines-day-dinner-menu-for-two/
- http://jovinacooksitalian.com/2013/01/22/everyday-dinner-menus-for-two/
- http://jovinacooksitalian.com/2012/06/20/dinner-for-one-or-two/
livingmommywood
Great share! Sometimes dinner for two portions can be tricky 🙂
Jovina Coughlin
Thank you so much for your comment.
Wendie Donabie
These dinners all sound delightful…. Thanks…
Jovina Coughlin
Thank you Wendie
Pam
I would love any of those meals!
Jovina Coughlin
Let me know if you try any of the recipes, Pam.
Animalcouriers
You’re so right about adjusting recipes for different numbers – it sure isn’t about multiplying 😀 Can take a bit of adjusting. Curious about the marinated tomatoes, will have to try. Thanks
Jovina Coughlin
Let me know if you like them on your steak.
ciaochowlinda
Good points you make about not necessarily dividing the amount of oil by the serving size. I am also in favor of making more and freezing some for the future. It sure helps ease a busy day to know there’s a good meal just needing defrosting and heating.
Jovina Coughlin
That is a great tip Linda. Thank you for your comment.
Our Growing Paynes
I’m currently having the opposite problem. Our kids are at the age that they eat full portions now. Granted our portions are smaller than average but I’m struggling at times to make enough. Our food bill is growing a bit!
Jovina Coughlin
I don’t know how close your children are to the teen years but just wait. My sons could go through a pound of deli sliced tukey each in five minutes – just when you thought you had enough for the week. Thank goodness they don’t eat like that for life.
Our Growing Paynes
My 9 year old son is rapidly heading in that direction. My 12 year old daughter isn’t that bad yet. I was skinny as can be in my teens but man could I eat!
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