21 Cheap And Nutritious Recipes That Look So Good I Just Might Finally Do The Dishes So I Can Cook Them
As someone who really tries to eat well but, alas, doesn't have a million dollars, I'm a huge fan of these.
As someone who really tries to eat healthily but, alas, doesn't have a million dollars, I'm a huge fan of the recipes people share on the r/EatCheapAndHealthy subreddit. Since grocery prices are still high, I'm rounding up some of the top recipes people have shared there in the last year, and they all look absolutely delicious.
Of course, depending on where you're located and the time of year, certain ingredients can go in and out of affordability. But hopefully, wherever you are, there's something here that'll be easy on your wallet.
1. Roasted Veggie Bowl with Pickled Onions and a Poached Egg
"Recipe Originally Posted Here, With Other Recipes Like This:
Ingredients for the Bowl
½ cup of jasmine rice, preferably made with garlic and turmeric powder
½ cup chopped cauliflower florets
½ cup chopped broccoli florets
½ cup sweet potato, diced
½ avocado, sliced
2 tablespoons garlic powder
1 tablespoon onion powder
2 tablespoons paprika
½ cup olive oil
Salt
Black pepper
Ingredients for the Pickled Onions
1 red onion, sliced into thin half-circles
1 cup distilled white vinegar
1 cup water
3 tablespoons white sugar
3 teaspoons kosher salt
Ingredients for the Lemon Tahini Dressing
¼ cup tahini
2 tablespoons olive oil
3 tablespoons water
Juice of 1 lemon
1 teaspoon garlic powder
Ingredients for Poached Egg
1 medium egg
1 tablespoon distilled white vinegar
Instructions
Make the pickled onions beforehand: Put distilled white vinegar and water in small pot with sugar and salt. Bring to rapid boil, stirring to ensure the sugar and salt are dissolved. In the meantime, slice the onion into thin half-circles, and put the slices into a glass container like a mason jar or Pyrex. Once vinegar and water mixture (brine) has come to a boil, remove from heat for a few seconds and then pour over top of the onions. Let sit for 30 minutes, then put into fridge for at least 4 hours.
Make rice how you normally would, but add in a splash of olive oil and a teaspoon each of garlic powder and turmeric.
Place chopped cauliflower, broccoli, and sweet potato in a large bowl and drizzle with ½ cup olive oil, garlic powder, onion powder, and paprika, salt, and pepper. Toss to cover the vegetables evenly.
Turn oven to broil, line a baking sheet with foil, and spread spiced vegetables on baking sheet. Place sheet in over for 15–20 minutes, flipping veggies once in the middle.
Make the tahini dressing: Combine tahini, lemon juice, two tablespoons of olive oil, water, teaspoon of garlic powder and stir well. Season with salt and pepper to taste.
Poach an egg: bring a medium pot of water to a slight boil, then dump in white vinegar and lightly stir. Crack egg into a small bowl, being careful to not break the yolk, and then gently pour egg from bowl into hot water. Remove the pot from heat, and lightly stir the water to ensure the egg doesn’t stick to the bottom of the pot. Wait 90–120 second, then remove egg with slotted spoon or spider spatula.
Assemble: Place cooked rice in wide, shallow bowl. Spoon 1–2 cups of the roasted veggies on the rice. Scoop sliced avocado into bowl and fan out slices. Place pickled onions next, and top everything with the poached egg. Drizzle the tahini dressing and lightly crack black pepper to finish. Serve immediately!"
2. Baked Orange Chicken
"I shared this dish here about a year ago, and it was a hit! I've made a few minor updates to the recipe since then, and now have my own little recipe site. Hope you enjoy this recipe!
Please note, this isn't exactly 'health food,' this is a lightened up version of a typically very heavy dish. Chicken breast pieces are lightly coated in panko and baked in the oven until crispy. The sauce is made from fresh oranges and sweetened with honey.
The original recipe is here — and has some more tips that may be helpful.
Ingredients
1 lb chicken breast, diced into bite-sized pieces
2 eggs beaten
1 cup panko bread crumbs
3 cups broccoli florets
3 green onions, greens sliced thin
salt
fresh cracked black pepper
sesame seeds, optional, for topping
crushed red pepper flakes, optional, for topping
olive oil
spray oil
For Sauce:
2 navel oranges — zest one orange, juice both oranges
¼ cup honey
¼ cup soy sauce
1 tbsp freshly minced garlic
2 tsp fresh grated ginger, or sub 1/2 tsp ground ginger
2 tbsp rice vinegar
2 tbsp cornstarch
sriracha sauce, optional: mild – 1 tsp; med – 2 tsp; hot – 3+ tsp
Instructions
Begin preheating the oven to 425° F and spray a large rimmed baking sheet with oil.
Season the chicken pieces with salt and fresh cracked black pepper and pour the panko out onto a wide plate. Working in batches, coat the chicken in the beaten egg then press into the panko to coat. Arrange on the prepared baking sheet as spaced out as possible.
Spray the tops of the chicken pieces with oil. Place the chicken into the preheated oven and bake for 10 minutes. After 10 minutes, flip each piece and rotate the pan when you place it back into the oven. Bake for another 7–10 minutes until the chicken is crispy and cooked through.
Meanwhile, on a separate baking sheet, toss the broccoli with a drizzle of oil, salt, and pepper. Roast in the oven for about 10 minutes, tossing halfway through, until crisp and charred in a few spots. OR, pan fry broccoli in a swirl of olive oil over medium heat for 2–3 minutes.
While the chicken cooks, make the sauce. Combine the soy sauce and cornstarch in a small bowl and whisk until fully combined. Pour into a small saucepan, then add the rest of the ingredients for the sauce and mix well. Bring to a boil over high heat, then reduce heat and simmer until a thick sauce forms, about 5 minutes.
Transfer the cooked chicken into a large mixing bowl, drizzle the sauce over the chicken and toss to coat (you may not want to use all of the sauce, so add it in steps until the chicken is coated to your liking). Add in the broccoli and toss to combine. Serve immediately topped with green onion, sesame seeds, and crushed red pepper. Great on a bed of white rice!
Note: There’s probably enough sauce here to scale up to about 1.5 lbs of chicken if desired!"
3. Sesame Mushroom Fajitas
"Make it a fajita Friday, or Monday, or Wednesday! These sesame mushroom fajitas pack huge flavor with a miso maple tahini dressing.
🎥 Watch me make these fajitas here!
SESAME MUSHROOM FAJITAS (makes 6 fajitas) FOR THE SPICY & SWEET SESAME STRIPS:
4 portobello mushroom caps
½ tbsp sesame oil
3 tbsp maple syrup
¼ cup tamari (or soy sauce if not gluten free)
1 tbsp tahini
1 tbsp fresh ginger
1 tsp fresh minced garlic
½ – 1 red chilli pepper, seeds removed (sub ¼ tsp chilli flakes, ⅛ tsp cayenne pepper, or adjust to desired heat)MISO MAPLE TAHINI DRESSING
1 tbsp miso paste
2 tbsp warm water (or more to thin)
¼ cup tahini
2 tbsp lemon juice
3 tsp maple syrup (or more to taste)
optional: ½ teaspoon sesame oil (provides a richer smoother taste but can omit for an oil-free dressing)
ALL THE REST:
2 cups corn kernels
1 red onion, sliced
3 assorted bell peppers, sliced
salt and pepper to taste
cilantro to garnish
6 tortilla shells
MISO MAPLE TAHINI DRESSING:
Either dissolve the miso with the two tablespoon warm water first, then add the remaining ingredients.
Or… add everything together all at once and the warm water will still make sure the miso dissolves smoothly.
Taste and adjust the dressing to your preference. Add more maple syrup for sweetness or lemon juice for tang, and sesame oil for a nutty smooth flavor.
Use immediately, or store in the fridge for about 5–7 days. The sauce will thicken as it sits so just stir in a little more water before using to make it pourable again.
Mushrooms:
Brush any dirt off the mushrooms (don’t use water or your mushrooms will get soggy with water and not tasty marinade!), twist out the stem, and slice into ½” thick slices.
Lay the mushrooms in a shallow dish and combine the remaining ingredients for the marinade.
Pour the marinade over the mushrooms, turning the slices to coat evenly, and marinate for 10 minutes.
Veggies:
While the mushrooms marinate, heat a large non-stick skillet over medium heat. Add a drizzle of olive oil (or water/broth) if you’re not using a cast iron skillet.
Add the corn and allow the corn to char, stirring occasionally, while you slice the bell peppers and red onion.
Once the corn is nicely charred, about 10 minutes, add in the onion and soften for 1 minute or so. Then add in the bell peppers and season with salt and pepper. Stir occasionally while you grill the mushrooms.
Heat a grill pan on a separate burner. Once hot enough, add as many slices of mushrooms as you can fit comfortably on the grill. Be careful, the marinade may splash if the grill is too hot!
Grill the mushrooms on each side for 3–5 minutes until nicely charred and softened.
Warm your tortilla shells if desired. Spoon a mound of onion, peppers, and corn in the centre of the tortilla shells. Add about 4 mushroom strips on top. And garnish with cilantro and a drizzle of the miso maple tahini dressing. Enjoy!"
4. 5-Ingredient Miso Chickpeas with Pearl Couscous
"Recipe here originally: Easy Miso-Sesame Chickpeas
Serves 4 (as lunch or light dinner, it's pretty loaded with protein so it's actually pretty filling!)
To clarify the ingredient count — These are 5 core ingredients. I don’t include water, salt, or pepper in the count. The toppings are optional and just there to show you how to upgrade this meal if you have them in your crisper or pantry.
I'm trying to develop foundational recipes that can be made at home without using too many ingredients.
I also just calculated the nutrition and added it at the end of this comment!! (Nutrition is per serving)
INGREDIENTS:
1 tablespoon sesame oil (NOT toasted sesame oil!)
1 large shallot, peeled and diced
1 cup pearl couscous
2 15-ounce cans chickpeas, drained and rinsed
1 tablespoon white miso
3 cups water, more if needed
Salt and pepper to taste
Optional garnishes:
Shichimi Togarashi or sesame seeds and chili flakes
Minced scallions
Sesame oil for finishing
METHOD:
Sauté the shallot:
Heat the sesame oil in a wide pot over medium heat. Once hot, add the shallot and cook for 3 minutes until it just begins to soften. Season with salt.
Toast the couscous:
Add the pearl couscous and cook for 3 minutes more until it begins to toast and turn golden brown.
Add the chickpeas and season all over with salt and pepper.
Prepare the miso:
Add the water to a large glass measuring cup. Microwave it for 1 minute until hot. Add the miso and whisk until combined. Set aside.
Simmer the chickpeas:
Pour the miso water into the pot and stir to combine. Bring to a low boil. Reduce heat and simmer for 12–15 minutes or until the couscous is tender. Taste and season with salt and pepper.
To serve:
Ladle the chickpeas and pearl couscous into bowls. Garnish with Shichimi Togarashi and minced scallions if you like. Enjoy!
Nutrition
Calories: 398kcal | Carbohydrates: 67g | Protein: 17g | Fat: 7g | Sodium: 180mg | Fiber: 12g | Sugar: 6g | Vitamin C: 2mg"
5. Sukuma Wiki (Kenyan Beef & Collard Greens)
"I stumbled across a new recipe I thought you all would appreciate! It's super simple, but SO tasty!
Check out the original here.
Makes 4 servings
Ingredients:
1 tbsp olive oil
1/2 white onion, coarsely chopped
1 jalapeño pepper, chopped
2 cloves garlic, chopped
1 tsp each sea salt, cumin, coriander
1/2 tsp each black pepper, cinnamon, ground ginger, ground fennel seeds, turmeric
1 lb ground beef
1 bunch collard greens (about 8 leaves), stems removed, sliced or chopped
1 cup cherry tomatoes, halved
1 tsp lemon juice (optional)
Directions
Prep the collard greens, tomatos, onion, jalapeño, and garlic.
Heat olive oil on medium heat for a minute, then add onion. Sauté until softened, and then add garlic and jalapeño. Cook until fragrant, about 1 minute.
Add ground beef and seasonings: salt, cumin, coriander, pepper, cinnamon, ginger, fennel and turmeric. Brown the beef until it is almost fully done.
Add collard greens and tomatoes. Stir in to wilt the greens, about 4 minutes.
Add lemon juice (optional) and salt and pepper to taste. Can be served with flatbread, tortillas, over rice, or simply eaten as is!
To make it even healthier: add more of any/all vegetables, substitute ground turkey for beef
To make it cheaper: substitute diced Roma tomatoes for cherry tomatoes; serve over rice to stretch servings."
6. Lemon Asparagus White Bean Soup
"This lemon asparagus white bean soup is ready in 45 minutes or less. A light & lemony taste in a thick & comforting soup!
🎥 Watch me make this comforting soup here!
Lemon Asparagus Soup (serves 4 or 6 as an appetizer)
Ingredients:
1 bunch asparagus (about 1.3 lbs)
1 tsp olive oil
1 shallot (½ medium onion), diced
3 cloves of garlic, minced
½ tsp salt
½ tsp pepper
3 cups white kidney beans/cannellini beans (drained and rinsed, or use frozen!)
2 – 4 potatoes (2 cups peeled, diced)
4 cups vegetable broth
1 cup non-dairy milk (or milk of choice)
3 – 5 tablespoon lemon juice (1 – 1 ½ fresh lemon juiced, reserve zest for garnish)
2 tbsp chopped fresh dill (can use frozen)
optional: 1 tablespoon nutritional yeast (helps deepen the flavours)Method:
Preheat the oven to 400 degrees F. Snap the woody ends off the asparagus (use them in homemade veggie broth) and arrange the asparagus spears on a lined baking sheet. Drizzle with olive oil and sprinkle with a pinch of salt. Roast for 8–12 minutes, turning once.
While the asparagus is in the oven, add another drizzle of olive oil or about 2 tablespoon of vegetable broth to a large pot and heat over medium heat.
Add onion and garlic to the pot and season with salt and pepper. Stir and cook 2–3 minutes until the onion is soft and the garlic is slightly browned.
Stir in the beans and potatoes and cover with broth. Raise the heat to bring the soup to a boil, then lower and simmer with the lid on for 5 minutes or so until the potatoes can easily be pierced and broken with a fork.
Remove the asparagus from the oven. Reserve a few spears for garnishing the soup if you’d like. Cut the spears down to 1 inch pieces so they are easier to blend and add them to the soup. Stir in the milk, lemon juice (you can start with the lesser amount and add more if desired), dill, and nutritional yeast if using.
Either carefully transfer the soup to your blender if it can handle hot liquids or puree with an immersion blender until creamy and smooth. If transferring to your blender you may have to blend in two batches.
If you used a stand up blender, return the soup to the pot and bring back to a simmer for about 5 minutes to combine all the flavors. Taste and adjust seasonings as desired, adding more salt or pepper, lemon, or nutritional yeast to deepen the flavor.
To serve: spoon into bowls and garnish with any reserved asparagus, a sprig of dill, lemon zest, and/or chilli flakes."
7. Green Chicken Curry
"Hariyali Chicken Curry (Green Chicken) is an easy Indian recipe with a base of yogurt and green herbs. It's ready in 30 minutes!
Recipe originally posted here: Hariyali Chicken
Ingredients:
3/4 cup yogurt
1 cup coriander leaves
1/2 cup mint leaves
2 green chilies
4 tablespoons oil
450 grams boneless chicken cut into 1-inch cubes
1 tablespoon ginger garlic paste
1 teaspoon salt
1/2 teaspoon black pepper powder
1–2 tablespoons of water
1/2 teaspoon lemon juice
1 tablespoon butter
Instructions:
Place the yogurt, coriander, mint, and chillies into a hand blender or a regular blender and blend until smooth. Set aside.
Heat oil in a large pot or skillet, and add the chicken. Sauté for 4–5 minutes or until the chicken changes color.
Add the ginger-garlic paste and cook for 3–4 minutes until fragrant.
Now add the green yogurt masala and 1–2 tablespoons of water. Lower the heat and cover the pot with a lid.
Cook for 5–7 minutes, while stirring in between, until the chicken is cooked through.Remove the lid, and increase the heat.
Cook the hariyali chicken on high heat, while stirring continuously, until you see the oil separating from the curry and the gravy has thickened slightly.
Add lemon juice and butter, and mix.
Serve with rice, paratha or naan.
Ingredient Notes:
Yogurt: Use full-fat plain yogurt for the best results. I do not recommend using greek yogurt as it would alter the taste a bit, but can be used in a pinch.
Green chillies: You can skip them altogether if you don't want the recipe to be spicy. Thai green chillies or jalapeno are recommended.
Ginger garlic paste: Use homemade or store-bought. You can also use freshly chopped garlic and ginger.
Chicken: I use chicken breast for this recipe as it cooks fast, but you can also use bone-in chicken or boneless chicken thighs. However, the cooking time will increase by 10–15 minutes.
Make-Ahead: You can also make the green masala ahead of time, and store it in the fridge for 3–4 days.
Nutrition:
Calories: 323kcal | Carbohydrates: 10g | Protein: 28g | Fat: 19g | Saturated Fat: 3g | Polyunsaturated Fat: 5g | Monounsaturated Fat: 10g | Trans Fat: 1g | Cholesterol: 78mg | Sodium: 846mg | Potassium: 965mg | Fiber: 5g | Sugar: 3g | Vitamin A: 5327IU | Vitamin C: 30mg | Calcium: 173mg | Iron: 3mg."
8. Easy Tri Tip Street Tacos
"Time: 15 min prep, 15 min cook, 6+ hour marinade
Nutrition: ~160 cal per taco
Makes: 8–10 tacos
Original Recipe here.
This recipe can be easily prepped in the freezer. When tri-tip is on sale I will buy 4–5 lbs and prepare freezer packs for later easy meals. It only takes about 15 minutes to prepare once the steak is marinated. Freezer instructions included below.
Ingredients
1 lb tri-tip steaks, or similar
½ cup white onion diced (~¼ large onion)
8-10 extra small flour or corn tortillas (I use flour)
¼ cup fresh cilantro
1 lime sliced into wedges, for serving
For Marinade:
¼ cup lime juice
¼ cup olive oil
1 tbsp Worcestershire sauce
2 tsp salt
2 tsp onion powder
2 tsp paprika
1 tsp chili powder
1 tsp garlic powder
1 tsp cumin
1 tsp black pepper
Instructions
Combine all ingredients of the marinade. Trim excess fat from the steaks and place in a zip bag with the marinade. Marinate in fridge for at least 6 hours before cooking (preferably overnight).
When ready to cook, remove the steak from the bag and discard the rest of the marinade (shake off excess but do not pat the steaks dry). Grill steak to desired doneness, or cook in a cast iron pan with a swirl of olive oil. I cook in mine in a cast iron pan over high heat, turning every few minutes, until an internal temp of 135°F, about 8–10 minutes. (Note, the marinade may cause some additional charring on the outside, but this contributes to the flavor and isn't noticeable after slicing)
Let the steak rest for a few minutes, then slice into small pieces as pictured. Toss the steak in the juices after cutting.
Warm tortillas for a few seconds in the microwave. Divide the steak evenly between the tortillas, then top with onion, cilantro, and a squeeze of lime to taste.
To prepare in bulk for freezer:
Trim steaks and prepare appropriate quantity of marinade. Package steaks, in marinade, in a freezer safe zip bag or vacuum bag. Package size should be the quantity you will want to defrost at a time (I do 1 lb).
Place marinated steak packs in the freezer directly after preparing.
To prepare from frozen:
Defrost steak at least 6 hours before you plan to cook it, giving the steak time to marinate. I suggest moving from the freezer to fridge the night before.
Follow the rest of the recipe as written, preparing the topping ingredients fresh.
Cost breakdown:
My grocery store frequently runs sales on tri-tip for $7 a pound, obviously this will vary regionally. When it’s on sale I make a huge batch of this for the freezer.
Tri-Tip $7
Onion $.25
Cilantro $.25
Tortillas $.50 homemade or $2 prepackaged
Marinade ingredients ~$1
Lime $ .50
Total: $9.50–$11 per batch, ~$1–$1.50 per taco."
9. Sweet Potato Black Bean Tacos
"Dress up your roasted sweet potato tacos with citrus & spice! Ready in 40 min with avocado lime crema and spicy black beans & charred corn!
🎥 Watch me make these tacos HERE!
Sweet Potato Black Bean Tacos (makes 6 tacos)
FOR THE SWEET POTATOES:
4 cups diced sweet potato (2–3 depending on size, roughly 1lb)
¼ tsp sea salt
Pinch of black pepper
1–2 teaspoon chilli powder (or seasoning of choice)
1 tbsp arrowroot starch (or cornstarch, optional for extra crispiness)
1 tbsp olive oil
FOR THE AVOCADO LIME CREMA:
½ large avocado
¼ cup sour cream
1 lime, juiced (about 2 tbsp)
Sprinkle of salt
2–3 tablespoon cold water to thin (add more or less as desired)
FOR ALL THE REST:
1 tbsp olive oil
1 garlic clove, minced
1 cup corn kernels (can use frozen)
1 ½ cups black beans (can use frozen)
1 hot chilli pepper, deseeded and minced
1 tsp orange zest (can use frozen)
Splash of orange juice, optional
½ avocado, diced
Fresh cilantro to garnish
6 corn or flour tortillas
METHOD:
Preheat your oven to 425 degrees F and line a baking sheet with parchment paper or a silicone mat.
Wash, dry, and dice sweet potatoes (I like to leave the skin on). Season potatoes with salt, pepper and chilli powder. Then coat in the starch. Then add the oil and toss the potatoes until no more starch is visible.
Bake at 425 for 25–30 minutes, tossing and rotating the pan halfway.
As the sweet potato bakes, heat oil in a large skillet or sauté pan over medium heat. Add the minced garlic and cook for 1 minute until fragrant. Add the corn kernels and season with salt and pepper. Char the corn for about 8 minutes, stirring occasionally, until nicely browned and starting to pop.
While the corn chars you can multitask and make the crema if you haven’t made it beforehand. Slice your avocado in half. Scoop the flesh out of the half without the pit and add it to a blender or food processor. Add the sour cream, lime juice, and sprinkle of salt and blend until smooth.
Once the corn is charred, add the beans and minced chilli pepper, cook for another 3 minutes or so to heat the beans through. Add the orange zest and splash of orange juice if using. Stir for another minute and then remove from the heat and keep warm until ready to serve.
When your sweet potato is close to done, heat your tortillas as directed on your package.
Remove the pit from the remaining half of the avocado by gently squeezing the sides of the avocado to loosen the pit OR carefully striking the pit with the blade of your knife (strike it with the whole flat edge, not the tip) and twist to pull the pit loose. Carefully use the tip of your knife to score the flesh of the avocado into cubes. Then guide a spoon around the edges of the avocado to scoop out the flesh (it will come out nicely cubed instead of struggling to slice the slippery avocado outside the skin).
Spoon 1–2 tablespoons of your crema on the warmed tortillas, top with the spicy citrus corn and beans, then the roasted sweet potato. Garnish with cubed avocado, cilantro, and more drizzled crema (you can add a bit more water to thin out some crema and make more of a drizzle for the top). Enjoy warm!"
10. Zucchini Tuna Melts
"Recipe originally posted here. Recipe serves 2–3.
Ingredients:
2 small zucchini
2 tablespoon olive oil divided
1 can of tuna drained
1 celery stalk minced
¼ medium red onion minced
2 tablespoons fresh lemon juice about half a lemon
¼ teaspoon dried dill *or 2 teaspoon fresh dill
½ cup shredded or crumbled cheese
Instructions:
Preheat your oven to 400 and line a baking sheet with parchment paper.
Slice the zucchini in half and using a teaspoon, scoop out the center, about an inch deep. 3. Place them on the lined baking sheet and brush the four zucchini halves with 1 tablespoon of olive oil.
Put the sheet in the oven and roast for 15–20 minutes. This will depend on the size of your zucchini. You want them to be tender, but not mushy. Use a fork to see how easily you can pierce the side and do a little touch test. Look for them to begin browning slightly on the sides.
Meanwhile, mix together the tuna, celery, onion, and dill with the other tablespoon of olive oil and the lemon juice.
Once the zucchini is done, take it out of the oven and turn on the broiler. Fill your canoes with the tuna mixture and top with the cheese.
Broil for 2–3 minutes or until the cheese has browned and is crispy on top.
Serve immediately."
11. Spaghetti with Meatless Walnut Sauce
"Full recipe post found here: Vegan Walnut Bolognese Sauce
Ingredients:
1 cup walnuts
¼ teaspoon dried rosemary
¼ teaspoon dried parsley
¼ teaspoon garlic powder
¼ teaspoon smoked paprika
¼ teaspoon fennel
¼ teaspoon sea salt
3 cups tomato pasta sauce
Instructions:
In a medium sauce pot, set your sauce over medium heat.
Meanwhile, place walnuts and spices in your food processor and pulse until crumbled. Don’t over mix or it will turn to butter.
Add the crumbles to the sauce and stir well.
Cook 4 portions of your choice of pasta.
Serve warm sauce over pasta."
12. Chickpea Salad Sandwich Filling
"This recipe is just like chicken salad, but made with chickpeas! My favorite way to enjoy this is on sourdough toast, topped with arugula or microgreens.
Ready in: 15 mins
Makes enough filling for 4–6 sandwiches.
Ingredients
2 15.5 oz cans chickpeas (garbanzo beans)
½ cup finely diced shallot, about 1 large shallot, can sub onion
¼ cup mayo can, sub vegan mayo
2 tbsp lemon juice
1 tbsp whole grain dijon mustard
3 tbsp chopped chives or green onion
1 tsp garlic powder
¼ cup roughly chopped cornichon (mini) pickles, can sub other pickles, or 2 tbsp relish
salt to taste
fresh cracked black pepper to taste
Instructions
Drain and rinse the chickpeas
Mash the chickpeas with a fork, or pulse in a food processor until chunky (recommended method if you have one available).
Combine all ingredients together in a medium mixing bowl, season with salt and pepper, mix until fully combined.
Taste the mixture and add more of any ingredient to your liking.
Store in an airtight container in the fridge for up to 5 days. Use as a sandwich filling, serve on toast, or with crackers."
13. Fall Beans and Greens Stew
"This delicious and comforting stew is so versatile because it can be made with the simplest pantry ingredients and whatever vegetables you have on hand. If you don’t have chard, sub with spinach or kale. You could sub the carrots with potato to make it more filling and sub the cannellini beans with whatever tinned legume you have on hand!
Total cost for 2 servings: $5.75
See here for the recipe with process pics and nutritional values!
Ingredients:
2 tbsp olive oil ($0.13)
1 red onion ($1.10)
2 carrots ($0.24)
2 tbsp doenjang (this is a soy bean paste — if you don't have it feel free to sub with miso, extra soy sauce or bouillon) ($0.36)
2 tsp honey ($0.10)
1 tsp red pepper flakes ($0.03)
1 can cannellini beans, rinsed and drained ($0.78)
1 tsbp soy sauce ($0.05)
2 cups water
0.5 bunch Swiss chard ($1.49)
Crusty bread, for serving (~$1.47)
Instructions:
Step 1:
Roughly chop the chard, thinly slice the onion and slice the carrots.
Step 2:
Heat the olive oil in a large pot over medium. Add the onion and cook, stirring occasionally, until lightly caramelized, about 5 minutes. Season with salt and pepper. Stir in carrots.
Step 3:
Stir in red pepper flakes and doenjang.
Step 4:
Add in honey and cook for another minute.
Step 5:
Add the beans and soy sauce, stirring to coat evenly. Add water and bring to a boil, then reduce heat and simmer until carrots are tender and broth has thickened, about 15 minutes.
Step 6:
Stir in the chard and cook until wilted, about 5 minutes. Season with salt. Serve with bread."
14. Crispy Veggie Spring Rolls with Peanut Sauce
"Makes: 10 spring rolls
Time: ~45 mins
Original recipe here.
Ingredients
10 rice paper sheets, 22 cm, round
1 large shallot, or sub a small onion
2 cups coleslaw mix (shredded cabbage & carrots)**
2 cups broccoli slaw mix (julienne broccoli stems & carrots)**
½ tbsp freshly minced garlic
1 ½ tbsp soy sauce
neutral oil (canola oil, veggie oil, etc)
** You can use any crunchy veggies you want, some other options are lettuce, bean sprouts, and bok choy. The pre-shredded mixes make this recipe easier, but you can save money but shredding the veggies yourself!
For Sauce:
2 tbsp peanut butter
1 ½ tbsp soy sauce
½ tbsp toasted sesame oil
1 tbsp packed light brown sugar, optional
½ tbsp Sriracha, add more to taste as desired
½ tbsp lime juice
1 tsp freshly minced garlic
½ tsp grated ginger, or sub ¼ tsp powdered ginger
½ tbsp cornstarch
Instructions
Peel the shallot and thinly slice it across the short end, creating rings. Separate the rings with your hands.
Warm 1 tbsp of oil in a large skillet over medium heat. Once hot, add the shallots and cook, stirring frequently, for two minutes. Add the garlic, coleslaw mix, and broccoli slaw mix and cook, stirring frequently, for another minute, then add the soy sauce and cook for one more minute. Remove mixture from heat and transfer to a plate or bowl to cool. (You can jump ahead and prep the sauce for step 4 as the mixture cools, but don’t start the heat)
Once the mixture has cooled, make each spring roll one at a time. Prepare a wide bowl of water, large enough to dip the rice paper. Briefly dip the rice paper, turning it so every part touches the water. Place the rice paper on a clean, smooth surface and fill with ¼ cup of filling. Roll the spring roll (if you're unfamiliar with this technique, see the video on the website or google how to roll a spring roll). [The rice paper softens more overtime. If it feels rigid, wait a minute and try again. Try to make the rolls as tight and cylindrical as possible, wide/flat rolls don’t fry as nicely.]
Once the rolls are prepped, prepare the sauce. Combine the cornstarch with ¼ cup warm water and mix until dissolved. Combine this and all the sauce ingredients in a small saucepan and place over low heat as you pan fry the spring rolls, mixing occasionally. If needed, add a splash of water to the sauce to maintain a silky consistency as it simmers.
Warm 2 tbsp of oil over medium-high heat in a large skillet. Once hot, add 5 spring rolls (make sure they don’t touch, they will stick together). Pan fry the rolls, turning occasionally, until the outside is crispy, about 3 minutes. Remove to a paper-towel-lined plate and repeat with the next 5 rolls, adding a little more oil if needed. Serve immediately with peanut sauce on the side."
15. Coconut Lime Chicken and Pasta
"Time: ~30 mins
Cost: ~$8 per batch (will vary)
Original Recipe here.
Ingredients
1 large chicken breast, ~12–16 oz
8 oz thin spaghetti or similar
2 tbsp coconut oil or olive oil
2 tbsp fresh cilantro, for topping
1 tsp baking soda, optional, for tenderizing
salt
black pepper
For Sauce
1 13.5 oz can lite coconut milk, unsweetened (~1 ½ cup)
¼ cup fresh lime juice, juice of 1 large or 2 small limes
1 tbsp freshly minced garlic
1 tsp chicken better than bouillon or 1 chicken bouillon cube
1 tbsp cornstarch
1/4 tsp black pepper
Instructions
Fillet the chicken breast and pound the pieces to an even thickness. [Optionally, tenderize the chicken with baking soda. Dust the baking soda lightly over both sides of the fillets. Let sit for 15 minutes, then rinse off all the baking soda and pat dry with paper towels.] Season the chicken all over with salt and black pepper.
Mix together the sauce ingredients and set aside.
Begin boiling a large pot of salted water for the pasta as you prep other ingredients. Boil pasta per package instructions for al dente, then drain a set aside, keep covered. (I typically add the pasta to the water during step 5)
Heat the oil in a skillet over medium-high heat. Sauté the chicken until each side has some browning and the chicken is cooked through or mostly cooked through, about 3 to 4 minutes per side. Remove chicken to a cutting board.
Carefully wipe the skillet clean of excess oil, then add the coconut milk mixture. Once it’s boiling reduce heat to medium low, add the chicken back to the pan let simmer for ~5 minutes, occasionally spooning the sauce over the chicken. Remove the chicken back to the cutting board and ensure it’s cooked through. Allow the chicken to rest, and continue to reduce the sauce until it’s thick enough that a spatula pushed through the sauce briefly leaves streaks in the pan, about 5 minutes.
Once the sauce is ready, remove from heat and reserve about 2 tbsp (for topping the chicken). Toss the pasta in the remainder of the sauce. Plate the pasta, and top with the chicken sliced into bite sized pieces. Top the chicken with the remaining sauce and garnish the whole dish with the cilantro."
16. Garlic Eggplant and Crispy Tofu
"Makes: 4 servings (pictured in bowl is 2 servings)
Ingredients:
2 medium Chinese eggplants, or sub 1 large normal eggplant
1 block extra firm tofu
3 green onions, greens and whites separated and sliced thin
1 tbsp freshly minced garlic
~¼ cup cornstarch
veggie oil
toasted sesame seeds, for topping
For Sauce:
2 tbsp soy sauce
2 tbsp oyster sauce, or sub vegan oyster sauce
1 tbsp dark soy sauce, or sub 1 tbsp regular soy sauce + 1 tsp brown sugar
½ tbsp black vinegar, or sub rice vinegar
½ tbsp ginger paste or fresh grated ginger
1 tbsp brown sugar
½ tsp MSG optional
Instructions:
Gently press the tofu with paper towels to remove excess moisture. If desired, press the tofu in a tofu press or place between paper towels under a heavy object for a few minutes to remove even more moisture. Cut the tofu into ~¾” cubes. Dust the tofu with about 2 tbsp of cornstarch and toss to fully coat.
Remove the tops from the Chinese eggplants then quarter them longwise (creating 4 long strips per eggplant). Cut the strips into ½ inch pieces to create many small chunks. Dust the eggplant with about 2 tbsp of cornstarch and toss to fully coat. (For regular eggplant, cut into ~3/4 inch cubes)
Combine all of the sauce ingredients and set aside.
Heat a swirl of veggie oil over medium-high heat in a wok or large skillet. Add the eggplant chunks and cook, stirring occasionally, until the eggplant is crispy in some places and soft all the way through, about 5–7 minutes. Try to position the eggplant so the cut sides are in contact with the pan. The eggplant will likely absorb the oil, but there’s no need to keep adding more. Once cooked, remove to a plate and tent with foil to keep warm.
To the skillet, add another generous swirl of veggie oil. Once warm, add the cubed tofu pieces. Cook, stirring occasionally, until the tofu is golden and crispy on most sides, about 10 minutes. Once cooked, remove to a plate. Note, using a spatula to flip the pieces is much easier than using tongs.
Add a little more oil to the skillet, once warm add the garlic and the whites of the green onion. Cook until fragrant, about 1 minute, stirring constantly. Add the sauce and mix everything together, then add the tofu and eggplant back to the skillet. Remove from heat and mix everything together. Top with the green onion greens and sesame seeds, serve immediately with white rice."
17. Lebanese Chicken Skewers
"This Lebanese Chicken Skewers recipe is a superb recipe that offers a tasty alternative to the usual barbecue fare. You only need a few ingredients to make this tasty and healthy recipe such as yogurt and garlic. You can either grill it on the BBQ or make it in a pan as I do in this recipe. I've also added in the notes below how to grill or bake the chicken skewers.
Original recipe posted here: Shish Tawook
Ingredients:
2 lbs Chicken Breast boneless and skinless, cut into 1-inch cubes
1/2 cup plain yogurt I used regular yogurt, but Greek yogurt would be great too
1/4 cup lemon juice (freshly squeezed)
6 garlic cloves (minced)
1 teaspoon sumac (can be subbed with paprika)
1 tablespoon tomato paste
Salt and pepper to taste
8–10 wooden skewers soaked in water
Instructions:
Place all the ingredients in a large mixing bowl and mix so that the chicken is coated well.
Marinate for at least 30 minutes or up to 24 hours. While the chicken marinates, you can soak the wooden skewers in water.
Thread the chicken pieces onto the skewers. My skewers were medium-sized, so I threaded about 4 to 5 pieces on each.
Heat oil in an iron skillet or grill pan to medium-high heat.
Place the skewered chicken and cook on each side for 3–4 minutes or until the chicken is golden brown and cooked through. I do this in batches of 4 skewers so as to not crowd the pan.
Serve with a fresh squeeze of lemon juice. I love serving it with pita, Lebanese rice, and a side of fresh salad and sumac onions.
Ingredient Notes:
Chicken: Traditionally chicken breasts cut into cubes are used for this recipe. But boneless, skinless chicken thighs are also a great option here.
Yogurt: I use plain yogurt but you can also use greek yogurt. Low fat or skim is also fine.
Lemon juice: Always use freshly squeezed lemon juice.
Garlic: I use a garlic press to mince the garlic cloves.
Sumac: This is a Turkish spice. It's dark red and has lemony flavor. If you don't have it you can use paprika powder.
Tomato paste: Some recipes don't call for tomato paste, but I like to add it for color and extra flavor.
Best Skewers for Grilled Chicken: The most common skewers are the long round wooden skewers. I don't personally prefer these as the chicken pieces move around too much and don't cook evenly. I recommend using flat wooden skewers or flat metal skewers.
Alternate Cooking Methods:
Grill: Sheesh Tawook is usually made on large grills, and you can also use your BBQ grill for it. Just cook for 3–4 minutes on each side.
Bake: You can also bake the marinated chicken in the oven, but there are more chances of the chicken drying out. I suggest using chicken thighs for this method as it doesn't dry out easily."
18. Rotisserie Chicken Salad
"Here is the recipe! Hope you enjoy!
Instructional Video Here.
Ingredients:
• 1 rotisserie chicken breast, sliced
• 1/2 cup of cooked corn
• 1 mango
• 1 avocado
• 2 cups of spring mix
• A few large lettuce leaves
• 1 tomato
• A handful of cherry tomatoes
• 1 yellow squash
• 1 cucumber
• 2 boiled eggs
• 1/2 red onion
• 2 scallions finely sliced
• Chopped parsley
• 1 jalapeño pepper
• 1 teaspoon of crushed garlic
• 1 teaspoon of mixed herbs/seasoning
• Salt and black pepper to taste
• 1/4 cup of Balsamic vinegar
• Extra virgin olive oil
• 1 teaspoon of honey or agave or any sweetener of your choice
Instructions:
To prepare the dressing:
Pour the balsamic vinegar in a small bowl. Add the agave or honey or the sweetener of your choice.
Add the olive oil and the crushed garlic. Add the salt and black pepper. Add the mixed herbs/seasoning. Add the chopped parsley and mix.
Add the diced onions, scallions, and jalapeño pepper. Combine. Squeeze the half lime.
Salad Instructions:
Slice the chicken breast and remove the skin. Slice the eggs and vegetables.
Arrange lettuce leaves on a large plate. Place the sliced chicken breast on top.
Add the yellow squash and cucumber slices. Add the mango and tomato slices.
Add the spring mix. Top with the sliced boiled eggs and avocado. Pour the dressing on top.
Sprinkle chopped parsley. Sprinkle mixed herbs/seasoning. Garnish with the cherry tomatoes."
19. Stir Fry Shirataki Noodles (Japanese Yam Noodles)
"Serves: 1
Time: 15 mins
Original Recipe Here.
** Shirataki noodles are Japanese noodles made from konjac yam that contain very few calories because our bodies cannot digest them. Please keep in mind that extreme calorie restriction is dangerous, and this recipe is meant to be paired with other hearty meals throughout the day.
Ingredients
1 7–8 oz pack shirataki noodles
1 baby bok choy
1 green onion
1 tsp freshly minced garlic
½ tbsp toasted sesame oil
2 tbsp soy sauce
1 tsp light brown sugar
1 tsp unseasoned rice vinegar, optional
roasted sesame seeds optional, for topping
MSG, optional
Instructions
Separate the leaves of the baby bok choy and thoroughly clean. Chop into bit sized pieces, separating the white and green portions. Thinly slice the green onion, separating the whites and greens again.
Set a pan over medium heat. Drain the shirataki noodles into a mesh strainer or colander and thoroughly rinse under cool water. Add the noodles directly to the empty pan and cook, tossing occasionally, until all the water has evaporated, about 5 minutes.
Push the noodles to one side of the pan, and in the other side add the sesame oil, garlic, and the whites of the green onions. Cook, stirring frequently, until fragrant, about 1–2 minutes.
To the pan add the whites of the baby bok choy, soy sauce, brown sugar, and rice vinegar. Mix everything together and cook, stirring frequently, until most of the liquid has evaporated, about 3 minutes. Season with MSG if desired.
Add the greens of the baby bok choy to the pan and cook for one more minute until they are just starting to wilt. Remove from heat and transfer to a plate or bowl. Top with sesame seeds and the green onion greens.
Note, doubling this recipe may increase the cook time needed.
Cost breakdown: Shirataki noodles cost about $1.50 per package at my local Japanese grocery store, and ~$3 per package for the American brands in a standard US grocery store. The other ingredients sum to ~$1.50 for me, making the total cost $3–$4.50."
20. Easy No-Mayo Pasta Salad
"Check out the original here: Pasta Salad without Mayo
Ingredients:
FOR THE SALAD
2 cups dry penne pasta
2 cups chopped romaine lettuce
2 cups chopped cherry tomatoes
½ cup sliced cucumber
¼ cup grated parmesan cheese
FOR THE DRESSING
3 tablespoon MCT oil or Olive oil
1 ½ tablespoon white vinegar
2 tablespoon finely minced shallot or red onion
½ teaspoon Italian seasoning
¼ teaspoon sea salt
Instructions:
Bring a large pot of salted water to a boil and cook pasta noodles according to the package directions. Once it is cooked, drain and rinse the pasta and spread it on a baking sheet to cool.
Meanwhile, chop the vegetables and grate the cheese.
Add the dressing ingredients to a small mason jar with a lid and shake really well.
Place all of the salad ingredients into a large mixing bowl. Shake the dressing again and pour over the salad ingredients. Stir really well to coat everything with the dressing.
Serve immediately or store in an airtight container in the fridge for up to 3 days."
21. Velvet Chicken
"Original recipe here.
Time: 30 mins
Please note, there are multiple methods for "velveting" chicken, which tenderizes the meat. This method uses baking soda. This process is optional but recommended.
Ingredients
1 lbs chicken breast
3 cups broccoli florets
1 8oz can of water chestnuts, drained and rinsed (optional)
3 green onions, greens sliced thin
2 tsp baking soda
1 tbsp olive oil
salt
fresh cracked black pepper
For Sauce:
½ cup chicken broth, can sub water
2 tbsp mirin, Japanese sweet cooking wine
2 tbsp soy sauce
2 tbsp oyster sauce
1 tbsp toasted sesame oil
2 tbsp cornstarch
1 tbsp freshly minced garlic
Instructions
Slice the chicken breast into ~¼” thick slices. Arrange the sliced chicken on a cutting board or plate so it’s laying flat. Dust with 1 tsp of baking soda, then flip all the pieces and dust with the other 1 tsp of baking soda. Let sit for 15 minutes. After 15 minutes, rinse the baking soda off of the chicken with water then thoroughly pat dry (This is what tenderizes the chicken and gives it the unique texture). Season the chicken all over with salt and pepper.
While waiting on the chicken, mix together the chicken stock and cornstarch in small bowl, then add in the other sauce ingredients and mix well. The oyster sauce may not fully incorporate, that’s okay it will in the pan.
Once the chicken is prepared, heat the olive oil in a large skillet over medium heat. Add the chicken and try to arrange it such that the pieces lay flat in the pan. Cook until golden on one side (2–3 minutes), then mix the chicken around in the pan and cook until cooked through (another ~90 seconds).
Push the chicken to the sides of the pan and add the broccoli to the center. Cook for about one minute, then add the water chestnuts and cook for another minute. Add more oil to the pan if needed.
Next, lower the heat slightly and add the sauce. Cook everything together for another ~2 minutes until the sauce has reduced and evenly coated everything. Remove from heat and add in the chopped green onion, serve immediately over a bed of white rice."