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Tag: budget friendly

  • Tasty Cooked Greens

    Tasty Cooked Greens

    How to Make Tasty Cooked Greens

    Use mustard, turnip, kale, or collard greens for this recipe which ends up costing just 49 cents per serving!


    20 min prep time


    12servings


    1/2 cup

    Print Recipe >

    Step-By-Step Instructions:

    1. Remove stems and any yellowed leaves from greens, then rinse greens well and drain.
    2. Heat oil in a large pot over medium heat. Add onion and sauté until onion is tender.
    3. Add greens, water, and bouillon to the pot. Cover and bring to a boil. Reduce heat to low and simmer for 30 minutes or until greens are tender, stirring occasionally.
    4. Add salt, sugar, and Tabasco sauce. Toss well and simmer an additional 5 minutes. May be served with cider vinegar to bring out the best in the greens.
    Veggie Rich
    Low Sodium
    Low Carb
    Budget Friendly
    Sides
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    Nutrition facts

    12 Servings



    • Serving Size

      1/2 cup


    • Amount per serving



      Calories





      30

    • % Daily value*

    • Total Fat
      1g

      1%

      • Saturated Fat
        0.5g

        3%

    • Cholesterol
      0mg

      0%

    • Sodium
      100mg

      4%

    • Total Carbohydrate
      5g

      2%

      • Dietary Fiber
        2g

        7%

    • Protein
      1g

    Ingredients

    tender greens (fresh)
    2 lbs

    corn oil
    2 tsp

    onion(s) (chopped)
    1/2 cup

    water
    1 1/4 cup

    chicken bouillon (cube, reduced-sodium)
    1

    salt
    1/4 tsp

    sugar
    1 tsp

    Tabasco sauce
    1

  • Tailgate Nachos

    Tailgate Nachos

    How to Make Tailgate Nachos

    Shhh, don’t tell! These yummy nachos are secretly healthy. They even offer a full serving of vegetables!


    30 min prep time


    25 min cook time


    6servings


    1/6 of sheet pan

    Print Recipe >

    Step-By-Step Instructions:

    1. Preheat the oven to 375 degrees F. Coat a 9×13-inch sheet pan with cooking spray. Layer the tortilla chips in the bottom of the pan and set aside.

    2. Add the oil to a sauté pan and heat over medium heat. Add the onions and garlic and sauté for 5 minutes, until the onions start to turn clear. 

    3. Add the onions and garlic, black beans, pepper, and chicken broth to a blender or food processor and purée until smooth. Pour the bean mixture over the chips.

    4. In a small bowl, mix peppers, cilantro, lime juice, red onion, and 1 cup of the tomatoes. Add the chicken breast and spoon the mixture evenly over the top of the bean mixture. 

    5. Top with the cheese and bake for 20 minutes. Remove the pan from the oven and top the nachos with shredded lettuce and the remaining diced tomato.

    6. Divide the nachos among 6 serving plates and top each with 4 teaspoons of yogurt. 

    Fiber Focused
    Veggie Rich
    Mexican/Southwestern
    Holidays & Entertaining
    Budget Friendly
    Snacks
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    Nutrition facts

    6 Servings



    • Serving Size

      1/6 of sheet pan


    • Amount per serving



      Calories





      300

    • % Daily value*

    • Total Fat
      8g

      10%

      • Saturated Fat
        2g

        10%
      • Trans Fats
        0g

    • Cholesterol
      50mg

      17%

    • Sodium
      260mg

      11%

    • Total Carbohydrate
      26g

      9%

      • Dietary Fiber
        4g

        14%
      • Total Sugars
        5g

    • Protein
      25g

    • Potassium
      697mg
      15%

    Ingredients

    nonstick cooking spray
    1 whole

    baked tortilla chips
    4 oz

    olive oil
    1 tbsp

    yellow onion (chopped)
    1 med

    garlic (minced)
    2 clove

    low sodium black beans (rinsed and drained)
    1 can

    black pepper
    1/2 tsp

    low sodium chicken broth
    1/2 cup

    tomato(es) (diced, divided)
    2 cup

    jalapeño pepper (minced)
    2 tbsp

    fresh cilantro (chopped)
    2 tbsp

    lime juice
    1 tsp

    red bell pepper (chopped)
    1 whole

    yellow bell pepper (chopped)
    1 whole

    red onion (thinly sliced)
    1/2 cup

    chicken breasts (cooked)
    2 cup

    shredded Mexican cheese blend (reduced fat)
    1/2 cup

    lettuce (shredded)
    1 cup

    Plain Nonfat Greek yogurt
    1/2 cup

  • Summer Chicken Spring Rolls

    Summer Chicken Spring Rolls

    How to Make Summer Chicken Spring Rolls

    With little cooking needed, these rolls are a great addition to any summer menu.


    20 min prep time


    4servings


    2 rolls

    Print Recipe >

    Step-By-Step Instructions:

    1. In a medium bowl combine cabbage, chicken, carrots, cucumbers, cilantro, mushrooms and green onion.
    2. In a small bowl, whisk together the soy sauce, vinegar, hot water, olive oil, and ginger.
    3. Before using, soak spring roll skin in water for 10-15 seconds and shake off excess water. Place about 1/3 cup of chicken-vegetable mixture in the bottom of spring roll. Take the spring roll edge nearest to you and fold to cover the filling. Take the side edges and fold in tightly. Roll outward to seal. Repeat procedure for remaining spring rolls.
    4. Serve spring rolls with dipping sauce.
    CKD Dialysis
    CKD Non-Dialysis
    Kidney-Friendly
    Asian
    Budget Friendly
    Dinner
    Lunch
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    Nutrition facts

    4 Servings



    • Serving Size

      2 rolls


    • Amount per serving



      Calories





      250

    • % Daily value*

    • Total Fat
      8g

      10%

      • Saturated Fat
        1.7g

        9%
      • Trans Fats
        0g

    • Cholesterol
      45mg

      15%

    • Sodium
      420mg

      18%

    • Total Carbohydrate
      26g

      9%

      • Dietary Fiber
        2g

        7%
      • Total Sugars
        2g

    • Protein
      18g

    • Potassium
      300mg
      6%

    Ingredients

    cabbage (shredded)
    1 cup

    cooked chicken (shredded)
    1 1/2 cup

    shredded carrotst
    1/2 cup

    diced cucumber
    1/2 cup

    chopped fresh cilantro
    1/4 cup

    thinly sliced shiitake mushrooms
    1/2 cup

    green onion (chopped)
    1

    rice paper spring roll wrappers
    8

    lower sodium soy sauce
    2 tbsp

    rice wine vinegar
    3 tbsp

    hot water
    2 tbsp

    olive oil
    1 tbsp

    ground ginger
    1 tsp

  • Spinach Salad with Chicken and Avocado

    Spinach Salad with Chicken and Avocado

    How to Make Spinach Salad with Chicken and Avocado

    A good salad needs veggies, protein, flavor, and different textures. The chicken in this recipe provides the protein. When combined with avocado and sunflower seeds, you get the perfect flavor, texture and crunch. This quick and easy salad is perfect for a light and satisfying lunch. It’s also great for meal prepping—simply pack each serving in a separate container, and wait to add the dressing until right before serving.


    15 min prep time


    4servings


    2 cups

    Print Recipe >

    Step-By-Step Instructions:

    1. In a large salad bowl, combine the spinach, avocado, tomatoes, chicken, and sunflower seeds. Add the dressing and toss to coat evenly. Or, if preparing ahead of time, divide the salad between four containers. Add 1 1/2 tbsp of dressing just before eating.
    Veggie Rich
    Fiber Focused
    Salads
    Dinner
    Lunch
    Budget Friendly
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    Nutrition facts

    4 Servings



    • Serving Size

      2 cups


    • Amount per serving



      Calories





      230

    • % Daily value*

    • Total Fat
      15g

      19%

      • Saturated Fat
        2.1g

        11%
      • Trans Fats
        0g

    • Cholesterol
      35mg

      12%

    • Sodium
      310mg

      13%

    • Total Carbohydrate
      11g

      4%

      • Dietary Fiber
        5g

        18%
      • Total Sugars
        3g

    • Protein
      16g

    • Potassium
      860mg
      18%

    Ingredients

    baby spinach
    12 oz

    small avocado (pitted and cut into thin slices)
    1

    roma (plum) tomatoes (diced)
    2

    diced cooked chicken breast
    1 cup

    sunflower seeds
    4 tbsp

    light ranch dressing
    6 tbsp

  • Spinach and Mushroom Quesadillas

    Spinach and Mushroom Quesadillas

    How to Make Spinach and Mushroom Quesadillas

    Do you need a quick and easy dinner? Then this recipe is a great choice – and it’s easy on the budget! Pairing the quesadilla with a simple, zesty salad makes this a complete vegetarian meal. You could use regular whole-wheat tortillas if you do not need this to be gluten-free.


    10 min prep time


    25 min cook time


    4servings


    1 quesadilla and 2 cups salad

    Print Recipe >

    Step-By-Step Instructions:

    1. Heat 1 tbsp of the olive oil in a non-stick pan over medium-high heat. Add the mushrooms and spinach, and sauté for about 5 minutes, until the spinach wilts and most of the liquid has cooked off. Add the garlic and sauté for 30 seconds. Remove the mixture from the pan and set aside in a bowl.
    2. Spray the pan with cooking spray. Place 1 tortilla in the pan and spread 1/4 of the spinach-mushroom mixture on one half of the tortilla. Mix the two types of cheese together and spread 1/4 cup cheese over the spinach-mushroom mixture. Fold the tortilla in half. Cook for 1-2 minutes. Flip the tortilla and cook for 1-2 more minutes, until golden brown. Cut your quesadilla into triangles.
    3. Repeat procedure for remaining 3 quesadillas.
    4. Prepare the salad: Whisk together the remaining 3 tbsp olive oil, lime juice, and honey (or combine in a shaker). Toss the dressing in a large bowl with the romaine lettuce. Serve each quesadilla along with 2 cups salad.
    Fiber Focused
    Veggie Rich
    Mexican/Southwestern
    Budget Friendly
    Lunch
    Quick & Easy
    Vegetarian
    Dinner
    Gluten-Free
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    Nutrition facts

    4 Servings



    • Serving Size

      1 quesadilla and 2 cups salad


    • Amount per serving



      Calories





      390

    • % Daily value*

    • Total Fat
      22g

      28%

      • Saturated Fat
        4.7g

        24%
      • Trans Fats
        0g

    • Cholesterol
      5mg

      2%

    • Sodium
      480mg

      21%

    • Total Carbohydrate
      44g

      16%

      • Dietary Fiber
        6g

        21%
      • Total Sugars
        8g

    • Protein
      9g

    • Potassium
      700mg
      15%

    Ingredients

    olive oil (divided use)
    4 tbsp

    white (button) mushrooms (diced)
    2 cup

    baby spinach
    4 cup

    garlic (minced)
    1 clove

    nonstick cooking spray
    1

    reduced-fat, shredded mozzarella cheese
    1/2 cup

    gluten-free tortillas or whole-wheat flour tortillas
    4

    lime juice
    2 tbsp

    honey or 2 packets artificial sweetener
    1 tbsp

    chopped romaine lettuce
    8 cup

  • Spinach and Ham English Muffin Pizzas

    Spinach and Ham English Muffin Pizzas

    How to Make Spinach and Ham English Muffin Pizzas

    This quick and easy recipe is perfect for a quick lunch or dinner. It’s perfect for kids, too—they can prepare this recipe all on their own for a tasty, healthy pizza in an instant.


    10 min prep time


    8 min cook time


    4servings


    1 pizza

    Print Recipe >

    Step-By-Step Instructions:

    1. Preheat oven to 425 degrees F.
    2. Top each English muffin half with 1 Tbsp. spinach, 1 1/2 Tbsps. pizza sauce, 1/2 ounce ham and 2 Tbsps. mozzarella cheese.
    3. Bake pizzas for 8 minutes or until cheese is golden brown on top.
    CKD Dialysis
    CKD Non-Dialysis
    Fiber Focused
    Kidney-Friendly
    Kid Friendly
    Snacks
    Dinner
    Easy Pantry Recipes
    Budget Friendly
    Quick & Easy
    Lunch
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    Nutrition facts

    4 Servings



    • Serving Size

      1 pizza


    • Amount per serving



      Calories





      110

    • % Daily value*

    • Total Fat
      3.5g

      4%

      • Saturated Fat
        1.5g

        8%
      • Trans Fats
        0g

    • Cholesterol
      15mg

      5%

    • Sodium
      430mg

      19%

    • Total Carbohydrate
      17g

      6%

      • Dietary Fiber
        5g

        18%
      • Total Sugars
        2g

    • Protein
      9g

    • Potassium
      220mg
      5%

    Ingredients

    high fiber, whole-wheat English muffins (split in half)
    2

    frozen spinach (chopped, thawed and drained)
    4 tbsp

    jarred pizza sauce
    6 tbsp

    lower-sodium deli ham
    2 oz

    reduced-fat shredded mozzarella cheese
    1/2 cup

  • Spicy Apricot-Glazed Pork with Sweet Potatoes and Peppers

    Spicy Apricot-Glazed Pork with Sweet Potatoes and Peppers

    How to Make Spicy Apricot-Glazed Pork with Sweet Potatoes and Peppers

    This recipe is healthy, quick and budget-friendly. It makes a tasty meal, complete with nonstarchy vegetables, starchy potatoes, and lean pork tenderloin.


    10 min prep time


    30 min cook time


    4servings


    3 oz pork and 2/3 cup vegetable mixture

    Print Recipe >

    Step-By-Step Instructions:

    1. Preheat the oven to 350 degrees F. Season the pork with black pepper and garlic powder. Place the pork in a baking dish.
    2. In a small bowl, mix together the apricot preserves, red pepper flakes, and oregano. Microwave the glaze for 1-2 minutes, until the mixture gets thin and easy to stir. Pour the glaze over pork tenderloin and coat it evenly.
    3. Spread the sweet potatoes and green peppers around the pork. Bake for 30 minutes or until the pork is done. (When it reaches an internal temperature of 145 degrees F).
    Fiber Focused
    Low Sodium
    Budget Friendly
    Gluten-Free
    Dinner
    Quick & Easy
    Main Dish
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    Nutrition facts

    4 Servings



    • Serving Size

      3 oz pork and 2/3 cup vegetable mixture


    • Amount per serving



      Calories





      190

    • % Daily value*

    • Total Fat
      3g

      4%

      • Saturated Fat
        1g

        5%
      • Trans Fats
        0g

    • Cholesterol
      60mg

      20%

    • Sodium
      60mg

      3%

    • Total Carbohydrate
      17g

      6%

      • Dietary Fiber
        6g

        21%
      • Total Sugars
        5g

    • Protein
      23g

    • Potassium
      680mg
      14%

    Ingredients

    pork tenderloin
    1 lbs

    black pepper
    1/4 tsp

    garlic powder
    1/2 tsp

    sugar-free apricot preserves
    1/2 cup

    crushed red pepper flakes
    1/4 tsp

    dried oregano
    1/4 tsp

    large sweet potato (peeled and cubed)
    1

    large green bell pepper (cut into 1-inch strips)
    1

  • Spiced Sweet Potato Fries

    Spiced Sweet Potato Fries

    How to Make Spiced Sweet Potato Fries


    15 min prep time


    1 hr cook time


    6servings


    1/6th recipe

    Print Recipe >

    Step-By-Step Instructions:

    1. Preheat oven to 425°F.
    2. Spray baking sheet with nonstick cooking spray.
    3. Cut sweet potatoes into thick strips or wedges and put in a gallon-size Ziploc bag.
    4. Add the olive oil and shake until the sweet potato pieces are coated. Place the uncooked “fries” on the prepared baking sheet in a single layer.
    5. Mix the spices in a small bowl. Sprinkle the spice mix over the sweet potatoes.
    6. Bake for 45 minutes to an hour.
    Comfort Food
    Budget Friendly
    Sides
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    Nutrition facts

    6 Servings



    • Serving Size

      1/6th recipe


    • Amount per serving



      Calories





      90

    • % Daily value*

    • Total Fat
      2.5g

      3%

      • Saturated Fat
        0.4g

        2%
      • Trans Fats
        0g

    • Cholesterol
      0mg

      0%

    • Sodium
      40mg

      2%

    • Total Carbohydrate
      16g

      6%

      • Dietary Fiber
        3g

        11%
      • Total Sugars
        5g

    • Protein
      2g

    • Potassium
      370mg
      8%

    Ingredients

    nonstick cooking spray (Nonstick)
    1

    medium sweet potatoes (washed and peeled)
    4

    olive oil
    1 tbsp

    ground cinnamon
    1 tbsp

    chili powder
    1 tbsp

    ground ginger
    1 tsp

  • Slow Cooker Pork and Pumpkin Stew

    Slow Cooker Pork and Pumpkin Stew

    How to Make Slow Cooker Pork and Pumpkin Stew

    Slow cookers allow for a no-fuss meal that everyone will enjoy. Serve steamed nonstarchy vegetables or a salad with this stew for a complete meal.


    15 min prep time


    4 hr cook time


    8servings


    1 cup

    Print Recipe >

    Step-By-Step Instructions:

    1. Season the cubed pork with the pepper and salt-free seasoning.
    2. Add the oil to a large sauté pan over high heat and brown the pork, cooking for about 8 minutes. If using a small pan, brown the pork in batches to ensure even browning.
    3. Remove the meat from the pan and set aside. Add the tomato paste, beef broth, and cinnamon to the pan and whisk to incorporate the brown bits on the bottom of the pan. Remove the pan from the heat.
    4. Add the browned meat, liquid, and remaining ingredients to the slow cooker and stir to combine.
    5. Cook on high for 3 hours, 40 minutes (or low for 7 hours, 40 minutes). Stir in the beans and cook for 20 minutes more. Remove the bay leaf before serving.
    Fiber Focused
    Comfort Food
    Main Dish
    Budget Friendly
    Dinner
    Slow Cooker
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    Nutrition facts

    8 Servings



    • Serving Size

      1 cup


    • Amount per serving



      Calories





      150

    • % Daily value*

    • Total Fat
      4g

      5%

      • Saturated Fat
        0.9g

        5%

    • Cholesterol
      30mg

      10%

    • Sodium
      170mg

      7%

    • Total Carbohydrate
      15g

      5%

      • Dietary Fiber
        5g

        18%
      • Total Sugars
        4g

    • Protein
      14g

    • Potassium
      640mg
      14%

    Ingredients

    pork shoulder (trimmed of all visible fat, cut into 1-inch cubes)
    16 oz

    black pepper
    1/2 tsp

    seasoning (salt-free, such as Mrs. Dash)
    1 tsp

    olive oil
    1 tbsp

    tomato paste
    2 tbsp

    beef broth (low-sodium)
    1 cup

    ground cinnamon
    1/4 tsp

    onion(s) (peeled, large dice)
    1

    celery stalks (large dice)
    4

    carrot(s) (peeled, large dice)
    3

    small sugar/pie pumpkin (peeled, seeded, large dice)
    1

    garlic (minced)
    4 clove

    fresh thyme
    4 sprig

    bay leaves
    1

    black beans ((14.5-ounce) drained and rinsed)
    1 can

  • Shrimp Fajitas

    Shrimp Fajitas

    How to Make Shrimp Fajitas

    Serve this dish with jicama sticks and fresh guacamole. If you’d like, you can make this colorful dish even more vibrant by using different color peppers or purple onion.


    15 min prep time


    15 min cook time


    5servings


    2 fajitas

    Print Recipe >

    Step-By-Step Instructions:

    1. Coat a large non-stick skillet with cooking spray. Cook the shrimp over medium heat for about 2 minutes. Remove the shrimp from the pan and set aside.
    2. Add the oil to the pan and heat. Add the bell peppers and onions and cook for about 7 minutes or until they begin to brown. Add the shrimp and any juices back to pan.
    3. Add the water and spices, including salt and pepper. Bring the mixture to a boil; reduce heat and simmer until the water evaporates. Serve the shrimp and peppers in the corn tortillas.
    Fiber Focused
    Seafood
    Mexican/Southwestern
    Main Dish
    Budget Friendly
    Gluten-Free
    Dinner
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    Nutrition facts

    5 Servings



    • Serving Size

      2 fajitas


    • Amount per serving



      Calories





      230

    • % Daily value*

    • Total Fat
      3g

      4%

      • Saturated Fat
        0.4g

        2%
      • Trans Fats
        0g

    • Cholesterol
      150mg

      50%

    • Sodium
      340mg

      15%

    • Total Carbohydrate
      31g

      11%

      • Dietary Fiber
        5g

        18%
      • Total Sugars
        4g

    • Protein
      23g

    • Potassium
      470mg
      10%

    Ingredients

    nonstick cooking spray
    1

    medium shrimp (peeled and deveined)
    1 lbs

    olive oil
    1 tsp

    red bell pepper (sliced into thin strips)
    1

    green bell pepper (sliced into thin strips)
    1

    medium onion (sliced into thin strips)
    1

    water
    1/4 cup

    chili powder
    1/2 tbsp

    cayenne pepper (optional)
    1/4 tsp

    cumin
    1/4 tsp

    salt
    1/2 tsp

    black pepper
    1/2 tsp

    corn tortillas
    10