Lentil Tacos

Lentil Tacos

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.


Egg Muffin

This is another simple one that I wanted to offer as an option to make at home.

egg muffin

1 english muffin
1 egg
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.


Lasagna Spirals

Lasagna Spirals

12 lasagna noodles, slightly undercooked
2 eggs
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.


Cream of Vegetable Soup

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.

Cream of Vegetable Soup

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
$0.59 total.

Meal with 1 cup salad mix, 2 Tablespoons ranch dressing, and 1/2 cup fruit cocktail
518 calories, 56g carbs, 15g protein, 24g fat
$0.99 total.


Easy, No-Rise Pizza Crust

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.

Easy, No-Rise Pizza Crust

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.


Pinto Beans and Rice (Crockpot)

This is a wonderfully flavorful bean dish that’s made easy by cooking them in the crockpot.

Pinto Beans and Rice (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.


Butternut Squash Soup (Crockpot)

Butternut Squash Soup (Crockpot)

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.