Many cooks find preparing food for three people to be ideal because it is simpler than measuring portions for one, but less complicated than preparing a large quantity of food for a crowd. You can quickly determine how much food to prepare by considering a 4 oz. protein serving, a cup of vegetables and a 1 to 4 oz. whole grain serving for each person. Alternatively, prepare a meatless meal rich in vegetables and add a dairy or whole grain item. For extra nutrition, serve a glass of calcium-rich skim milk with dinner.
Barbecue Chicken
Bake three chicken breasts with the skins removed, basting with barbecue sauce when the chicken is almost done. Serve with a baked sweet potato for each person and a light salad made with spinach leaves, purple onion, tomato and cucumber. This meal provides protein, fiber, vitamin A, vitamin C , iron and antioxidants, which help prevent chronic disease.
Snow Pea Stir-Fry
Stir-fries can be a nutritious dinner when you add lots of fresh veggies. For three people, add 2 tbsp. of canola oil to a wok or large skillet and toss in 2 cups of snow peas, 1 sliced yellow onion, 1 cup of baby carrots, 1 sliced red pepper with seeds removed and 1 cup of diced purple cabbage. Season with garlic, rosemary or salt-free seasoning mix. Serve with a side dish of black rice infused with chicken broth. This meal provides vitamin A, vitamin C, iron, potassium, fiber, healthy oil and antioxidants.
Steak
Trim the fat from three 4 oz. steaks and grill or bake them while sauteing a cup of button mushrooms. Prepare a pasta salad containing 1 1/2 cups of cooked and cooled whole grain pasta, 1/4 cup black olives, 1/2 cup of canned diced tomatoes, 1/2 cup of cooked frozen green peas, 2 tbsp. of olive oil and 2 tbsp. of your favorite vinegar. Sprinkle the pasta salad with Parmesan cheese and add the mushrooms to the top of the steaks. This sophisticated dinner contributes protein, fiber, healthy oil, vitamin C, thiamin, riboflavin, folate, niacin, vitamin B-6, vitamin B-12, potassium, iron and zinc to your diet.
Baked Acorn Squash
A large acorn squash makes a perfect meal for three people because of its size. Prepare the squash by cutting it in half and removing the seeds and pulp. Add 2 tbsp. of maple syrup, 1 tbsp. of soft margarine and 1 tsp. of cinnamon to each half and bake until soft. Serve with a side dish of fat-free vanilla yogurt. This meal provides vitamin B-6, thiamin, potassium, magnesium, fiber and calcium.
Expert Tips
Prepare a list before going to the grocery store, suggests the American Dietetic Association. The list ensures that you have everything you need for each meal and lowers the risk of impulse purchases of unhealthy food items. At many stores, you can request specific quantities of meat, poultry and seafood. Try to purchase 12 oz. portions of these protein foods when possible. If your family likes to eat dessert with dinner, consider buying fresh fruit or a low-fat dairy product such as sugar-free frozen yogurt for dessert. Keep an ample supply of skim milk, almond milk, soy milk or tea for a dinner beverage.
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