Staying healthy while eating on a budget does not have to be complex or take a long time to prepare. These thirteen recipes are proof that healthy meals can be flavorful and inexpensive since they include simple dishes, affordable, and easy-to-find staple cooking techniques.
1. One-Pot Lemon Herb Chicken and Rice
This dish saves you on those days when you are really tired. Everything is prepared and cooked in one single pot, which minimizes cleanup time and maximizes the flavor that develops while everything cooks together.
Ingredients
- 4 bone-in, skin-on chicken thighs
- 1 cup long-grain white rice, rinsed
- 2 cups low-sodium chicken broth
- 1 lemon, zest and juice
- 3 garlic cloves, minced
- 1 teaspoon each of oregano, thyme
- 2 tablespoons of olive oil
- Salt and black pepper
- Fresh parsley to garnish chicken (optional)
Instructions
Dry the chicken thighs with a paper towel. This step is important to achieving a beautiful golden skin on the chicken.
Step 1
Season with salt, black pepper, oregano, and thyme on both sides generously. The seasoning will create a beautiful flavor profile, so don’t skip this step.
Heat some olive oil in a large, deep skillet or Dutch oven on medium-high heat until the oil shimmers.
Without moving them, place the chicken thighs in the pan, skin side down.
Allow to cook undisturbed for 5-6 minutes until the skin is deep golden brown.
Carefully, flip each piece and cook the other side for 3 minutes. Set the chicken aside.
Still in the same pot, the one with all those flavorful drippings, add the minced garlic.
Stir for about 30 seconds, then smell the garlic. Do not let it burn.
Pour in the rice and stir for 1-2 minutes. The rice will start to toast ever so slightly and absorb all the chicken flavor at the bottom of the pan.
Step 2
Pour in the chicken broth along with the lemon zest and half of the lemon juice.
Use a wooden spoon to release the browned bits stuck on the bottom of the pan.
These bits add tons of flavor. Mix and let it come to a gentle simmer.
Place skin-side up chicken thighs on the rice.
Position the thighs in such a way that most of the rice will still be submerged in liquid. Then, using a lid, cover the pot and set the heat to low.
Let it cook for 25-30 minutes without lifting the lid.
It is hard to resist lifting the lid, but don’t, at least for the 25 minutes.
The rice will be done when it is tender and has absorbed all the liquid.
And the chicken should be 165°F when the thermometer is inserted in the thickest part of the chicken.
Once done, remove from the heat.
Let it rest covered for 5 minutes. This will allow the undercooked rice to rest and finish steaming.
Drizzle the remaining lemon juice on the dish, and top it with parsley for extra flavor.
2. Budget-Friendly Black Bean Tacos
These tacos go to show that satisfying meatless meals exist.
Black beans are inexpensive, power-packed protein fillings and cost almost nothing per serving.
Ingredients
- 2 cans (15 oz each) black beans, drained and rinsed
- 1 tablespoon olive oil
- 1 small onion, diced
- 2 cloves garlic, minced
- 1 teaspoon cumin
- 1 teaspoon chili powder
- 1/2 teaspoon smoked paprika
- 1/4 cup water or vegetable broth
- 1/2 teaspoon salt
- 8 small corn or flour tortillas
- Toppings: shredded lettuce, diced tomatoes, avocado, cilantro, lime wedges, sour cream, shredded cheese
Instructions
Open the black beans and empty them into a colander, and rinse under cold water for about 30 seconds to rinse the beans and the liquid they are packed in.
Then drain the rinsed beans well and set aside.
Step 1
In a large skillet, heat the olive oil over medium heat.
Once warm, add diced onion and cook for 4-5 minutes while stirring, and then the onion softens and becomes translucent
Added garlic, cumin, chili powder, and smoked paprika to the onion mix, and continuously stir for about 30 seconds.
The spices, garlic, and onion mix will become fragrant, and the aroma will be more intense.
Add the drained black beans to the skillet along with some water.
Combine the ingredients, then take a potato masher or a sturdy fork, and mash roughly half the beans to the bottom and sides of the pan.
You want to leave the other half whole for texture. This way, you will have a creamy consistency with some beans for a bite.
Step 2
Let the mixture cook for a while in low to medium heat for about 5 to 7 minutes, making sure to stir occasionally.
You will want the beans to reach a spreadable consistency.
Should the mixture dry up too much, you can add a splash of water. Adjust the seasoning with salt to taste.
It will take a while for the beans to simmer, so during that time, you can warm up your tortillas.
You can heat a dry skillet over medium heat and warm each tortilla (about 30 seconds per side until soft and pliable.
Or you can wrap them in a damp paper towel and microwave for about 30 seconds.
Take each warm tortilla and spread a generous spoonful of the black bean mixture down the center.
You can add your favorite toppings, such as shredded lettuce, diced tomatoes, avocado slices, fresh cilantro, a squeeze of lime juice, or anything else you prefer.
Fold the tortilla and enjoy right away.
3. Sheet Pan Sausage and Vegetables
Sheet Pan dinners can be great for novices. They require minimal supervision and multitasking.
For this recipe, we will use inexpensive turkey or chicken sausages, along with any seasonal vegetables that are on sale.
Ingredients
- 4 turkey or chicken sausages (about 1 pound), sliced into 1/2-inch rounds
- 3 medium potatoes, scrubbed and diced into 1-inch cubes
- 2 bell peppers (any color), cut into 1-inch chunks
- 1 large onion, cut into wedges
- 2 cups broccoli florets
- 3 tablespoons olive oil
- 1 teaspoon Italian seasoning
- 1/2 teaspoon garlic powder
- 1/2 teaspoon salt
- 1/4 teaspoon black pepper
Instructions
Preheat your oven to 425°F. Position the oven rack in the middle of the oven.
Line a large sheet pan with parchment paper or aluminum foil for easier cleanup.
Make sure your sheet pan has raised edges to keep everything contained.
Step 1
Wash and scrub the potatoes. You can peel them if you prefer, but the skin adds nutrients and texture.
Cut them into roughly 1-inch cubes, and keep the pieces similar in size so they cook evenly.
Place them into a large mixing bowl.
Slice the bell peppers in half, scoop out the seeds, and remove the white membranes before chopping them into 1-inch pieces.
Cut the onion into thick wedges.
Add the peppers, onion, and broccoli florets to the bowl with the potatoes.
Drizzle the olive oil over all the vegetables. Sprinkle with the Italian seasoning, garlic powder, salt, and pepper.
Using your hands, toss the spices with the vegetables to generously coat them with olive oil.
Every piece should glisten with oil.
Step 2
Spread the vegetables out on the prepared sheet pan in a single layer.
Try not to overload them, as piled vegetables will steam instead of roasting and lack that caramelized texture.
Nestle the sliced sausages throughout the vegetables.
Once the pan is filled, place it in the preheated oven.
Set a timer for 15 minutes.
When the timer goes off, carefully pull the pan out of the oven and stir everything around with a spatula, flipping it to expose different sides to the heat.
Put it back in the oven for another 10 to 15 minutes.
You’ll know the dish is ready when the potatoes are fork-tender, and the vegetables have a few brown, caramelized edges.
The sausage will have an even brown color. Let everything cool in the pan for 5 minutes before serving.
4. Creamy Tomato Pasta with Spinach
This dish gives the impression that you spent a whole hour preparing it, but in reality, you only need 20 minutes.
The trick is the use of canned tomatoes, which are cheap, perfectly ripe, and adding a splash of cream for a rich taste.
Ingredients
- 12 oz pasta (penne, rigatoni, or your favorite shape)
- 1 can (28 oz) crushed tomatoes
- 3 cloves garlic, minced
- 1/2 cup heavy cream or half-and-half
- 3 cups fresh spinach, roughly chopped
- 2 tablespoons olive oil
- 1 teaspoon dried basil
- 1/2 teaspoon red pepper flakes (for some heat, optional)
- 1/2 teaspoon salt
- 1/4 teaspoon black pepper
- Grated Parmesan cheese to serve
Instructions
In a large pot with water, add a lot of salt (about 1 tablespoon).
This is the only opportunity to season the pasta, so don’t skip it.
Bring the water to a rolling boil over high heat.
Step 1
Cook the pasta in boiling water for about 8-10 minutes or until al dente; the pasta should be tender but firm to the bite.
Before draining the pasta, save 1 cup of the starchy water, as it will be used for the sauce. Then, drain the pasta in a colander.
While the pasta is cooking, start preparing the sauce.
In a large, deep skillet, heat the olive oil over medium heat.
When the olive oil is hot, add the garlic and cook for 1 minute, stirring constantly until the garlic is fragrant and golden.
The garlic should not be left unattended and burnt, as it will add bitterness to the sauce.
After the garlic is golden, pour the crushed tomatoes into the skillet and add the dried basil and red pepper flakes.
Let the sauce simmer for 8-10 minutes and stir occasionally to avoid it from burning.
The sauce should be thicker at this point. Lower the heat and pour in the heavy cream.
The cream will offset the sweetness of the tomatoes and add a silky texture to the sauce.
Add salt and pepper and stir until well combined.
Step 2
Add the fresh spinach to the sauce. Initially, it may seem like a lot, but it whittles down.
Cook until the spinach is completely wilted and a dark green, about 2 minutes.
Once the pasta is drained, place it directly into the skillet with the sauce.
Toss the pasta with tongs or a large spoon for 1-2 minutes to ensure every piece is coated.
If the sauce is too thick, add the reserved pasta water, a little at a time, until you reach the desired consistency.
The starch in the water helps the sauce cling to the noodles.
Serve right away in bowls.
Top with a generous sprinkle of grated Parmesan cheese.
5. Baked Honey Mustard Salmon with Green Beans
Salmon might seem fancy, but it’s often on sale, and this recipe makes it foolproof.
The honey mustard glaze is sweet and tangy, keeping the fish incredibly moist. Everything bakes in one pan for easy cleanup.
Ingredients
- Four salmon fillets ( about 5 oz each)
- 1 lb fresh green beans, trimmed
- 3 tbsp honey
- 2 tbsp dijon mustard
- 1 tbsp olive oil
- 2 cloves garlic, minced
- 1 lemon, sliced
- 0.5 tsp salt
- 0.25 tsp black pepper
Instructions
The oven should be set to 400°F. Make sure to put one of the racks in the middle of the oven.
Put one piece of parchment paper or cooking spray on one side of the baking sheet.
Step 1
Use a cutting board to slice the green beans, making sure to add a handful at a time.
While doing this, slice off the stems of each handful.
Once you do this, rinse the green beans in cold water and dry them off.
Put the beans in one side of the prepared baking sheet.
Spread green beans with olive oil.
Add garlic, salt, pepper, and a little bit of water to the green beans.
Toss them around with your hands. Make sure to set the beans in a single layer.
First, dry the salmon fillets on a paper towel. This will allow the salmon to brown.
Set the salmon on the other side of the backing sheet.
Make sure to give them some space. If the salmon has skin, put the fillet skin side down.
In a separate bowl, stir the honey and Dijon mustard until blended. The consistency must be thick, but still pourable.
With a spoon or a brush, take some of this glaze and pour it over the top of every salmon fillet, making sure it is evenly coated.
Step 2
Take each salmon fillet and add a light sprinkle of salt and pepper.
On each fillet, place 2-3 slices of lemon. This will provide flavor and moisture to the fish while it is baking.
After this, place the baking tray in the heated oven. Salmon must be baked for 12-15 minutes.
It is finished when a fork in the thickest part of the fillet can easily flake the flesh, and it is opaque.
If there is a thermometer, make sure the salmon’s internal temperature is 145°F.
The green beans must be tender, crisp, and browned around the edges.
After this time, remove the tray and allow it to sit for 2-3 minutes.
On each plate, place the salmon and the roasted green beans, and accompany with lemon wedges for squeezing.
6. Slow Cooker Chicken Chili
This is the recipe you make when you know your evening will be chaotic.
Toss everything into the slow cooker in the morning, carry on with your day, and come home to a dinner that’s done and a house that smells amazing.
Ingredients
- 1.5 pounds boneless, skinless chicken breasts
- 2 cans (15 oz each) kidney beans, drained and rinsed
- 1 can (15 oz) black beans, drained and rinsed
- 1 can (28 oz) diced tomatoes (don’t drain)
- 1 can (4 oz) diced green chiles)
- 1 medium onion, diced
- 3 cloves garlic, minced
- 2 tablespoons chili powder
- 1 tablespoon cumin
- 1 teaspoon paprika
- 2 cups chicken broth
- 1 teaspoon salt
- 1/2 teaspoon black pepper
- Toppings: sour cream, shredded cheese, cilantro, avocado, tortilla chips
Instructions
Place the chicken breasts at the bottom of your slow cooker insert.
They can overlap a bit, as they will shrink when they cook.
Step 1
Prepare the kidney and black beans by draining them in a colander and rinsing them under cold water. Allow them to drain fully.
Then, add the beans on top of the chicken in the slow cooker.
Dump the entire can of diced tomatoes along with the liquid on top of the beans. Also, add the diced green chiles with the juice.
Chop your onion into small pieces and mince the garlic. Scatter these on top of everything in the slow cooker.
Measure out and add your spices: chili powder, cumin, paprika, and some salt and pepper.
Distribute these on top of everything, then leave it without stirring.
Then add the chicken broth, and now make it a quick add to the chicken so it and the spices and seasonings combo.
Step 2
Attempt to seal the slow cooker lid, then reliably and carefully set cooking time to low for 6-7 block hours, for the chicken to be ready to l00k for ready to easily shred with a fork.
When time’s up, you can get the shredded meat onto the cutting board, in bite-sized pieces, and then shred.
In the chili, to season and refine the taste, you can add balanced salt to the ribs and set the time to simmer.
The chili and ribs in the stock should be thick and hearty.
Thin chili is a sign of not having ribs.
Scoop the chili into bowls and allow your guests to customize their servings with sour cream, shredded cheese, fresh cilantro, diced avocado, and crushed tortilla chips.
7. Veggie Bomb Fried Rice
This recipe is a fantastic option for leftover rice and odds and ends in your vegetable crisper.
It is quick, can be tailored to your specific preferences, and is more delicious than any takeout you can get.
Just make sure to use cold, previously cooked rice. It won’t get mushy while you stir-fry.
Ingredients
- 3 cups cooked rice, cold and ideally refrigerated for a day
- 2 tablespoons vegetable oil, for frying and cooking the eggs
- 2 large eggs
- 1 cup frozen vegetables (peas, carrots, corn)
- 1/2 onion, small dice
- 2 cloves garlic, finely chopped
- 3 tablespoons soy sauce
- 1 teaspoon sesame oil
- 2 green onions, finely chopped
- 1/4 teaspoon ground black pepper
Instructions
If you don’t have any cold leftover rice, prepare some and then refrigerate for 30 minutes, spread on a plate.
Cold rice is important in this recipe, and if your rice is not cold, you will have clumped rice, which is unappetizing to work with.
Use your hands to break up clumps to make it easier to work with.
Step 1
Prepare your eggs for frying by cracking and beating them in a small bowl with a fork.
When a large skillet or wok is hot enough, add 1 tablespoon of any kind of vegetable oil.
Keep the oil heating at medium-high, and then add oil to a heated large skillet or wok.
This will help ensure a skillet or wok is very hot, and then add 1 tablespoon of oil to a skillet or wok to help ensure it is very hot.
This is then followed by putting in the eggs and waiting a few seconds so they can be scrambled.
Any remaining uncooked eggs can then be left so they can be scrambled for about 1 minute until fluffy.
Also, add the other oil to the pan and the onions, and let them soften for around 2 minutes, at which point they will become translucent.
Then the remaining oil can be added to the pan, and the garlic can be added and prepared in a similar way to the pan.
The oil can also help to ensure the pan can remain in place and potentially burn.
This should last around 3 minute,s in which the remaining oil of the pan will and the garlic will help add a remaining vegetable.
Step 2
All remaining pieces can then be added to the pan.
The mix can also help to burn the remaining claw of the vegetable.
Leave it to be stuck for 1-2 minutes, and the remaining bottom of the pan will burn. This should last around 3 minutes in oil.
Push the rice to the sides to create a well in the center.
Pour the soy sauce in that well and stir everything to coat the rice and even out the soy sauce. The rice should turn a light gold brown.
Return the scrambled eggs to the pan and break them into smaller pieces with your spatula.
Drizzle the sesame oil over everything.
Toss for another 1-2 minutes until everything is well mixed and heated through and the sesame oil becomes fragrant. Sprinkle with black pepper.
Remove from heat and stir in the sliced green onions. Serve immediately while hot.
8. Mediterranean Chickpea Bowls
These bowls are bright, fresh, and incredibly satisfying.
Chickpeas are incredibly budget-friendly, with the added benefit of fiber and protein. Roasting them until crispy adds a satisfying, addictive crunch.
Ingredients
- 2 cans (15 oz each) chickpeas, drained and rinsed.
- 2 tablespoons olive oil (for chickpeas).
- 1 teaspoon cumin.
- 1 teaspoon paprika.
- 1/2 teaspoon garlic powder.
- 1/2 teaspoon salt.
- 3 cups cooked quinoa or rice.
- 2 cups cherry tomatoes, halved.
- 1 cucumber, diced.
- 1/2 red onion, thinly sliced.
- 1 cup crumbled feta cheese.
- For the dressing: 1/4 cup olive oil, 2 tablespoons lemon juice, 1 teaspoon dried oregano, 1/4 teaspoon salt, 1/4 teaspoon black pepper.
Instructions
Let chickpeas cool for 15 minutes.
Preheat your oven to 400°F. Line a baking sheet with parchment paper.
Step 1
Open the cans of chickpeas and pour them into a colander.
Rinse under cold water for 30 seconds and shake to drain well.
Pat them very dry with paper towels or a clean kitchen towel. The drier they are, the crispier they’ll get.
Place the dried chickpeas on your prepared baking sheet.
Drizzle with 2 tablespoons olive oil and sprinkle with cumin, paprika, garlic powder, and salt.
Use your hands to roll the chickpeas around until they’re evenly coated with oil and spices.
Arrange the chickpeas on the sheet so they’re in a single layer and not touching too much.
Roast for 20-25 minutes, shaking the pan and stirring them around at the 10-minute mark and again at the 20-minute mark.
They’re done when they’re golden brown and crispy on the outside. Cool for 5 minutes, and crispy they will be hot on the pan too.
Step 2
Prepare the vegetables while the chickpeas roast.
Halve the cherry tomatoes.
Optionally peel the cucumber and dice it into bite-sized pieces.
Slice the red onion as thin as possible.
If you want to mellow the sharp onion flavor, soak the slices in cold water for 10 minutes, then drain.
Dress by whisking 1/4c olive oil and lemon juice, dried oregano, salt, and pepper in a small bowl.
Whisk until the dressing is emulsified and appears creamy.
To assemble, distribute the cooked quinoa or rice among the four bowls.
Top each bowl with roasted chickpeas, cherry tomatoes, cucumber, red onion, and crumbled feta cheese.
For a prettier presentation, you can arrange them in sections.
Drizzle the lemon dressing over each bowl.
Begin with a small amount, and then add more to your preference.
They can be consumed right away or can be kept in the refrigerator for meal prep. These can be kept for 3 days.
9. Ground Turkey Stuffed Bell Peppers
A stuffed pepper is a meal in itself, perfectly contained. Ground turkey, as a meat, is leaner and cheaper than beef, and the peppers provide a nice sweetness to the dish. This, in particular, is a very forgiving recipe, and you are unlikely to mess it up.
Ingredients
- 4 large bell peppers, any color
- 1 pound ground turkey
- 1 cup cooked rice (white or brown)
- 1 can (15 oz) diced tomatoes
- 1 small onion, diced
- 2 cloves garlic, minced
- 1 teaspoon Italian seasoning
- 1/2 teaspoon salt
- 1/4 teaspoon black pepper
- 1 cup shredded mozzarella cheese
- Fresh basil for garnish (optional)
- 1 tablespoon olive oil.
Instructions
Preheat your oven to 375°F. Find a baking dish large enough to hold all four peppers standing upright.
If you have to, you can use two smaller dishes.
Step 1
To prepare the peppers, cut the tops off about half an inch from the stem, saving the tops if you plan on using them for presentation.
Scoop the insides carefully, discarding the seeds and white membranes.
Stand the hollowed peppers in your baking dish. They should fit snugly, but not be tightly packed together.
In a large skillet, pour in a bit of olive oil and heat it up on medium.
Then, add the ground turkey. For the first few minutes, it should be mostly untouched, but after that, stir it occasionally and break any large lumps.
After about 5-7 minutes, the meat should be completely browned, and there should be no pink meat.
Then, add the diced onion. After those 3-4 minutes, the onion should be translucent.
Add the minced garlic and stir for another 30 seconds so it does not burn.
Add the cooked rice, the canned diced tomatoes with the juice, Italian seasoning, salt, and pepper.
Step 2
Allow about 5 minutes for the contents to simmer together, stirring occasionally.
The mixture should be moist, and there should not be excess liquid. Season with salt and pepper to taste.
Take the skillet off the heat and gently spoon the turkey filling into each prepared bell pepper, using the back of the spoon to gently pack it down.
Fill each pepper all the way to the top, and you should use all the filling.
Pour about 1/4 cup of water into the bottom of the baking dish around the peppers. This will help steam the peppers while they bake.
Use aluminum foil to cover the dish.
Bake the peppers covered for 30 minutes.
When the time is up, the peppers should be tender enough to pierce with a knife.
Remove the dish from the oven, and take off the foil carefully to avoid hot steam.
Evenly sprinkle shredded mozzarella cheese on top of each pepper and bake, uncovered, for another 10 minutes.
Wait 5 minutes before serving, as the insides will still be hot.
If you have them, top with torn basil leaves for garnish.
10. Easy Teriyaki Chicken Stir-Fry
I love making stir-fry on busy weeknights. This homemade teriyaki sauce takes minutes to make, is quick and flexible, and is much better than store-bought.
Ingredients
- 1.5 pounds boneless, skinless chicken breasts, cut into bite-sized pieces.
- 3 cups mixed vegetables (broccoli florets, snap peas, sliced carrots, bell peppers)
- 2 tablespoons vegetable oil, divided
- 3 cloves garlic, minced
- 1 teaspoon fresh ginger, minced (or 1/2 teaspoon ground ginger)
- For teriyaki sauce: 1/4 cup soy sauce, 2 tablespoons honey, 1 tablespoon rice vinegar, 1 teaspoon cornstarch, 1/4 cup water
- Cooked rice for serving
- Sesame seeds for garnish (optional)
- Sliced green onions for garnish (optional)
Instructions
Get the teriyaki sauce ready first. In a small bowl, combine and blend the soy sauce, honey, rice vinegar, and water.
It should be completely dissolved with no lumps. The cornstarch will thicken the sauce as it cooks. Set aside.
Teaching chicken to the chicken is simple using the boneless leg pieces.
This is important because you do not want to brown a chicken that is wet.
Chicken should be cut into pieces that will be uniform and small (1-inch cubes) to enable even cooking.
Step 1
Prepare all your vegetables.
Cut broccoli into small florets, trim snap peas, diagonally slice carrots, and cut bell peppers into strips.
Having everything cut and ready before you begin cooking makes the actual cooking go more smoothly.
Heat 1 tablespoon vegetable oil in a large skillet or wok over high heat. The pan needs to be extremely hot.
Add the cut chicken in a single layer, ensuring that they are not overcrowded. If your pan is not large enough, you should chicken in two batches.
Let the chicken cook undisturbed in the pan for 3-4 minutes, and you should see a golden brown sear.
Flip the pieces and cook for another 3-4 minutes until cooked neatly throughout.
The chicken should be golden and white throughout, with no sign of pink remaining. Transfer the chicken to a clean plate.
Add the remaining tablespoon of oil in the same pan, and you should add all your vegetables simultaneously.
Stir and make sure to maintain constant movement for 4-5 minutes.
They should be tender crisp, slightly softened but with some crunch, and they should have some browned spots. The vegetables should be tender crisp.
Step 2
Create a well in the center of the pan and push the vegetables to the outer portions of the pan.
Add minced garlic and ginger to the center. Stir for 30 seconds, until very fragrant.
Return the chicken to the pan along with the vegetables.
Add the teriyaki sauce and toss and stir for about 2-3 minutes. The sauce will become thicker, and the chicken and vegetables will be coated in a shiny glaze.
Take it off the heat as soon as it thickens.
Serve it in bowls over white or brown rice.
Add sesame seeds and the chopped green parts of the onion if desired.
11. Lentil Soup with Vegetables
This recipe is made with lentils, which are a budget-friendly and healthy option. Lentils are inexpensive and packed with protein and fiber.
Also, lentils are easier and quicker to cook than other dried beans. Lentils don’t need to be soaked before cooking.
Ingredients
- 1.5 cups of lentils (green or brown), uncooked (for the brown lentils, use low heat; for the green type of lentils, use high heat)
- 1 tablespoon of olive oil (optional)
- 1 medium onion, chopped (and sautéed)
- 2 medium carrots, chopped (and boiled)
- 2 celery stalks, chopped (and boiled)
- 3 cloves of garlic, minced (and blanched)
- 1 can (14 oz) of diced tomatoes (and folded)
- 6 cups of low salt vegetable or chicken broth (and pour)
- 2 teaspoons of cumin (and fold)
- 1 teaspoon of paprika (and fold)
- 2 cups of fresh, uncooked spinach or kale, chopped (for the broth, use low salt)
- 1 teaspoon of salt (to taste, use low)
- 1/2 teaspoon of black pepper (to taste, use low)
- Lemon wedges for garnish
Instructions
Since lentils cook quickly, pour them into a bowl and rinse.
Then, quickly rinse with cold water again for no more than 30 seconds.
Check for small stones or shriveled lentils and remove them. Leave to drain and set aside.
Step 1
Peel and finely dice the onion and set aside.
Then, peel and finely dice the carrot into 1/4 cubes and set aside.
Dice the stalks of celery into 1/4 cubes and set aside.
Aim to have the carrot, celery, and onion, or all the other root vegetables of the same size.
In a large pot or a Dutch oven and over a medium heat, place the olive oil and the diced onion, carrots, and celery all together, for 5-6 minutes.
Stir and sauté them until the carrot and onion change color to translucent, and the rest of the vegetables soften.
Include the minced garlic, cumin, and paprika in the pot.
For about a minute, continually stir it so that the spices and garlic begin to smell fragrant. The spices will also coat the vegetables.
Add the rinsed lentils to the pot and, for a minute, stir them to coat the aromatic vegetables and spices.
Step 2
Add the entire and un-drained can of diced tomatoes along with the vegetable broth, stir, and increase the heat to high.
The soup should boil, which means large bubbles will be breaking the surface.
When the soup reaches a boil, lower the heat to keep the soup gently simmering.
Small bubbles should occasionally break the surface.
For the steam to escape, keep the pot covered with the lid slightly ajar.
For 25-30 minutes, lentils should be simmering and will require occasional stirring to ensure that they become tender.
You should be able to easily squish a lentil against the side of the pot with your spoon to determine that they are finished cooking.
Add more broth or water to the soup in 1/2 cup increments if it becomes too thick.
Add the fresh spinach or kale. It will soften within 2-3 minutes as it combines with the hot soup. Salt and pepper.
Taste to see if you’d like to add a little more.
Spoon the soup into bowls and add a lemon wedge to each.
Squeezing the lemon just before eating enhances every flavor in the soup.
12. Baked Parmesan Crusted Tilapia
Fish doesn’t need to be tricky or pricey. Tilapia is one of the most cost-effective options and has a mild taste.
The Parmesan crust adds a wonderful crispiness while the fish remains tender and flaky.
Ingredients
- 4 tilapia fillets (about 5 oz each)
- 1/2 cup grated Parmesan cheese
- 1/4 cup panko breadcrumbs
- 2 tablespoons melted butter
- 1 teaspoon garlic powder
- 1 teaspoon dried parsley
- 1/2 teaspoon paprika
- 1/4 teaspoon salt
- 1/4 teaspoon black pepper
- Lemon wedges for serving
- Side suggestion: roasted asparagus or steamed broccoli
Instructions
Preheat your oven to 400°F.
Line a baking sheet with parchment paper or lightly grease it with cooking spray.
This helps prevent the fish from sticking.
Step 1
Take the tilapia fillets out of their packaging and dry them thoroughly on both sides with paper towels.
Any leftover moisture will cause problems with the crust, preventing it from becoming crispy.
Place the fillets on the prepared baking sheet, leaving enough space around each of them, and season them lightly with salt and pepper on top.
To prepare melted butter, place it in a small microwave-safe bowl and microwave it for about 30 seconds, or you can do it on a stovetop in a small pan. Then, let it cool for a little bit.
In a medium bowl, combine the grated Parmesan cheese, panko breadcrumbs, garlic powder, dried parsley, and paprika.
With a fork, mix these together so they are well combined.
Add melted butter into the breadcrumb mixture, and with the fork, mix until the mixture resembles wet sand that clumps together when pinching.
Step 2
Distribute the Parmesan mixture evenly among the four fillets.
Press the mixture on top of each fillet, so it creates a crust that evenly covers the surface. Make sure to press down so it will stay on.
Depending on the thickness of the fish fillet, the fish should bake for 12 to 15 minutes. Fish should be done cooking when it is opaque throughout.
A fork should easily flake the fish in the thickest part.
Monitor the crust to ensure it is golden brown and crispy. Fish, especially tilapia, should not be overcooked to ensure it is moist in the end.
After removing the plating and allowing it to rest for 2 or 3 minutes.
Carefully take the fish from the plate with a thin spatula. Lemon wedges and the selected side vegetables. should be served on the fish.
13. Budget Beef and Veggie Stir-Fry Noodles
This noodle recipe focuses on using a cheaper cut of beef and lots of veggies to justify the cost.
The sweet and savory sauce clings to all the noodles and makes sure every bite is delicious.
Ingredients
- 12 oz spaghetti or lo mein noodles
- 1 pound flank steak or sirloin, thinly sliced against the grain
- 3 cups mixed vegetables (shredded cabbage, julienned carrots, sliced bell peppers, snow peas)
- 3 tablespoons vegetable oil, divided
- 3 cloves garlic, minced
- 1 tablespoon fresh ginger, minced (or 1 teaspoon ground ginger)
- For sauce: 1/4 cup soy sauce, 2 tablespoons oyster sauce, 1 tablespoon brown sugar, 1 teaspoon sesame oil, 1/4 cup water
- Green onions and sesame seeds for garnish (optional)
Instructions
You should prepare the sauce first, so it is ready when needed.
Combine soy sauce, oyster sauce, brown sugar, sesame oil, and water in a small bowl and whisk.
Stir until the brown sugar completely dissolves. Set the sauce aside.
Step 1
Fill a big pot with water, add some salt, and wait for it to boil.
After that, follow the instructions for the noodles, which typically take around 8-10 minutes.
Drain the noodles in a colander, and to stop the cooking process, rinse them for a brief moment in cold water.
Add a small amount of oil to keep the noodles from sticking and set them aside.
Prepare the beef by placing it in the freezer for 15-20 minutes.
This helps firm it slightly, making it easier to cut thin slices.
Using a sharp knife, slice the beef crosswise (against the grain) into thin strips, around 1/4 inch thick.
Cutting across the muscle fibers softens the meat.
Make sure all of your vegetables are cut into evenly sized pieces, so they cook evenly.
To shred the cabbage, slice the carrots into matchsticks, cut the peppers into strips, and trim the snow peas.
Step 2
The 2 tablespoons of vegetable oil in the large wok or skillet, over high heat, for 2-3 minutes.
Wait until the oil is very hot and shimmering, so the oil will seal in the meat juices.
Add the beef, making sure the pieces aren’t touching. to seal the taste, allow them to sear undisturbed for 1-2 minutes.
Don’t overcook the beef when flipping it; it should just be slightly pink in the center.
After 1-2 minutes, flip it; once it’s brown, it should be transferred to a plate.
Repeat the process with the remaining beef. If all the beef is cooked at once, it will steam instead of sear.
Put 1 tablespoon of oil in the wok, and place all the mixed vegetables.
Step 3
Stir-fry the vegetables over high heat and toss them with a spatula or wooden spoon.
This lasts 4-5 minutes, and the vegetables should be tender-crisp with a little bit of charring.
Put vegetables aside, and push them to the sides of the wok to create a center.
Then place the minced garlic and ginger and leave them to cook for 30 seconds. Stir them to avoid burning.
Put the cooked beef back into the wok with the cooked noodles, and place the sauce on top of everything.
With tongs or spatulas, toss everything for 2-3 minutes and make sure everything is well mixed, the sauce is on the noodles, and everything is heated.
Make sure to set the dish on the stove to avoid overcooking.
Place the dish on a suitable counter, and garnish with green onions and sesame seeds if needed before serving it hot. Enjoy.
Ingredient Swap Dinners For The Week On Budget
Recipes offer a lot of freedom in terms of swaps based on what is available for sale or what is available in the pantry.
Chicken thighs are a little bit cheaper than chicken breasts, and a little bit more forgiving to cook.
Ground turkey is cheaper than beef. Pick refrigerated and frozen processed foods. You will save time and money.
Canned vegetables are a little more cost-effective and nutritious than fresh ones,
And less pricey than frozen vegetables that have been picked and frozen at the peak of freshness.
Canned and frozen vegetables are cheaper than fresh.
Broccoli, peas, carrots, and green beans are frozen and canned vegetables that are nutritious, and readily available.
To save time, select frozen vegetables.
Rice varieties like white rice, brown rice, and jasmine rice can be swapped freely; just adjust cooking times according to package directions.
The same goes for pasta shapes.
Tips For Successful Dinners For The Week On A Budget
There are ways to save time and money when grocery shopping without compromising nutritional value or taste.
For each week, create a meal plan and shopping list organized by grocery store sections and check your pantry, fridge, and freezer to ensure you will not overlook any ingredients.
Flexible meal planning around sale items helps maximize grocery store savings.
Most grocery stores post sale ads online, and you can check them before you visit the store.
During the sales, you can stock up on sale-priced proteins, and any that you will not use within 2-3 days should be frozen.
Conclusion
These thirteen recipes will show that with a little effort in planning and shopping, it’s possible to eat healthy and stay within a budget.
Once you learn these simple strategies, you will have a dependable selection of healthy, time-saving, and economical meals for the week.