4 cups water
3/4 cup dry lentils
3/4 cup brown rice
2 bouillon cubes
2 teaspoons chili powder
1 teaspoon onion powder
1/2 teaspoon cumin
1/4 teaspoon garlic powder
Bring all ingredients to a boil. Reduce heat and simmer 50 minutes.
Makes 5 servings.
52 calories, 12g carbs, 4g protein, 0g fat.
$0.98 total, $0.20 per serving.
As a meal with 4 tacos per serving, 2 Tablespoons sour cream, 1/2 cup cheddar cheddar, 2 Tablespoons salsa, and 3 ounces shredded lettuce.
492 calories, 44g carbs, 22g protein, 27g fat
$4.72 total, $0.94 per serving.
This is another simple one that I wanted to offer as an option to make at home.
1 english muffin
1 slice american cheese
Fry egg with yolk broken. Toast english muffin and assemble sandwich.
Makes 1 serving.
280 calories, 25g carbs, 14gt protein, 14g fat
Total $0.33 each.
For meal with orange juice from frozen concentrate.
400 calories, 54g cars, 15g protein, 14g fat
Total $0.50 each.
12 lasagna noodles, slightly undercooked
2 1/4 cups spinach, chopped
2 cups ricotta cheese
3/4 cup shredded mozzarella
1/3 cup parmesan
1 teaspoon dry basil
4 cups spaghetti sauce
1 cup shredded mozzarella
In a large bowl, beat eggs. Stir in next 5 ingredients. Spread 1/3 cup onto each lasagna noodle and roll up. Spread 1 cup pasta sauce on bottom of greased 9×13 pan and arrange spirals seam side down on top. Spoon remaining sauce over spirals. Cover and bake at 350 for 40 minutes. Uncover, sprinkle with remaining portion of mozzarella, and cook an additional 15 minutes.
Spirals can be frozen individually in 1 cup containers.
Makes 12 servings.
339 calories, 31g carbs, 19g protein, 14g fat
$9.44 total, $0.78 per serving.
This recipe is a great way to use up leftover vegetable sides that were served during the week. Canned or frozen mixed vegetables will also work.
1/2 cup cooked vegetables
1 1/2 cups milk
1 slice onion
1 Tablespoon butter
1 Tablespoon flour
Cook vegetables, milk, and diced onion for 20 minutes over low heat. Mash or blend mixture. Separately, melt butter in pan. Remove from heat and mix in flour. Combine with vegetable mixture and return to heat. Cook 5 minutes, stirring constantly. Season to taste with salt and pepper.
Makes 1 serving.
299 calories, 34g carbs, 14g protein, 11g fat
Meal with 1 cup salad mix, 2 Tablespoons ranch dressing, and 1/2 cup fruit cocktail
518 calories, 56g carbs, 15g protein, 24g fat
This is a quick and easy pizza crust. I divided mine into 4 for personal sized pizzas. The extras can be balled up, lightly coated with oil, and frozen in a freezer bag.
1 package dry yeast
1 cup warm water
2 1/2 cups flour
2 Tablespoons oil
1 teaspoon sugar
1 teaspoon salt
Dissolve yeast in water, then add remaining ingredients. Knead about 20 times and let rest 10 minutes. Press into pan, top with favorite ingredients, and bake at 425 for 15-20 minutes.
Makes 4 Servings.
344 calories, 59g carbs, 9g protein, 7g fat each.
$0.51 total, .0.12 per serving.
Pizza made with 3/4 cup pizza sauce and 1.5 cups mozzarella
570 calories, 65g carbs, 29g protein, 23g fat each.
$3.40 total, 0.85 per serving.
This is a wonderfully flavorful bean dish that’s made easy by cooking them in the crockpot.
2 cups pinto beans
1/3 cup salsa
1 Tablespoon minced garlic
2 teaspoons each salt, chili powder
1 teaspoon garlic powder
1/2 teaspoon each cumin, oregano, pepper
3 bay leaves
1 cup dry rice
Rinse beans and put in crock pot. Cover with 2 inches water. Add all but rice and allow to cook 4 hours on high. Cook rice according to package directions and stir into bean mixture before serving.
Makes 6 servings.
323 calories, 62g carbs, 16g protein, 2g fat each.
$1.56 total, $0.26 per serving.
For meal with 1/2 cup boiled canned peas and 1/2 cup boiled fresh carrots.
381 calories, 73g carbs, 19g protein, 2g fat each.
$3.32 total, $0.55 per serving.
1 onion, chopped
2 tablespoons butter
1 butternut squash (about 2 pounds), peeled, seeded and cubed
3 cups water
1/2 teaspoon marjoram (or basil)
1/4 teaspoon pepper
1/8 teaspoon cayenne
1 bouillon cube
4 ounces cream cheese, cubed
Saute onion in butter. When tender add to crockpot with remaining ingredients, except cream cheese. Cover and cook on low 8 hours or high for 4 hours until squash is tender. Blend about 1/3 of the mixture in a steam safe blender or with an immersion blender. Add cream cheese and let run on low about 30 more minutes or until melted. Mix before serving.
Makes 3 servings.
204 calories, 14g carbs, 3g protein, 15g fat each.
$2.43 total, $0.81 per serving.