Healthy Cooking for 1

5. Roast chicken leg with gremolata and sunchokes by Joe Yonan: Whole chicken legs are moist and rich, taking well to flavors like lemon, garlic and parsley, which together compose the classic Milanese condiment gremolata. Sunchokes, or Jerusalem artichokes, are delicious cold in salads, mashed or pureed into soups, so feel free to make extra! Per serving: 312 calories, 11 g fat, 4 g fiber, 14 g protein

6. Gingery glazed halibut with carrots and bok choy by Joe Yonan: Done in under 30 minutes, this savory recipe consists of a flaky, delicately cooked halibut filet treated with Chinese flavors of Shaoxing, ginger and rice vinegar, and flanked with healthy bok choy and carrots. You can adjust the sweetness of the glaze to suit your taste buds. Per serving: 395 calories, 4 g fat, 4 g fiber, 38 g protein

7. Homemade corn tortillas by Joe Yonan: Perfect served with the home-cooked beans, these corn tortillas are a far cry from the doughy, floury ones we often eat in the United States. And making the tortillas out of three simple ingredients — masa harina, salt and water — is a kind of alchemy unto itself. They can be refrigerated in a plastic bag for up to a week, or for several months in the freezer. Per serving: 69 calories, 1 g fat, 2 g fiber, 2 g protein

8. Personal paella with squid and scallions by Joe Yonan: This Spanish paella is a real treat, especially for squid-lovers who aren’t sure how to work them into a single-serving dish. A good steel pan, like a crepe pan, is key for this recipe, as well as ripe cherry tomatoes and the right kind of rice: Arborio, bomba or other short-grain varieties will work well. Per serving: 495 calories, 13 g fat, 4 g fiber, 29 g protein

9. Wine-braised chicken thighs with olives, prunes and almonds by Joe Yonan: This dish is a take on traditional Moorish flavor combinations, seasoning chicken thighs with green olives, prunes, fruity red wine and toasted almonds. Eat it with brown rice or farro for extra whole-grain goodness. Per serving: 363 calories, 11 g fat, 4 g fiber, 9 g protein

10. Spicy almond soba noodles with edamame by Joe Yonan: The creamy dressing for this dish consists of almond butter, high in protein and heart-healthy fats, rice vinegar, garlic and spicy red pepper (adjust to the heat level you prefer). Per serving: 544 calories, 22 g fat, 8 g fiber, 29 g protein