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Tag: budget friendly

  • Grilled Chicken Sausage with Zucchini and Peppers

    Grilled Chicken Sausage with Zucchini and Peppers

    How to Make Grilled Chicken Sausage with Zucchini and Peppers

    Need a quick weeknight dinner and don’t feel like heating up the house? This 4-ingredient budget-friendly dish, cooked on the grill, is full of flavor and low in carbs. If desired, serve it with a side of wild rice or quinoa and a simple mixed green salad for a complete, balanced meal. Look for pre-cooked sausages with the lowest fat and sodium content that you can find.


    10 min prep time


    10 min cook time


    4servings


    1 sausage link and 1/2 cup zucchini-pepper mixture

    Print Recipe >

    Step-By-Step Instructions:

    1. Preheat a grill to medium high. Spray a grill rack with cooking spray. Add the zucchini and peppers to the grill or veggie basket and grill for 8 to 10 minutes, until tender.
    2. Place the chicken sausage on the grill and heat through for 4 to 5 minutes, turning frequently.
    Veggie Rich
    Low Carb
    Grilling
    Lunch
    Main Dish
    Quick & Easy
    Budget Friendly
    Dinner
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    Nutrition facts

    4 Servings



    • Serving Size

      1 sausage link and 1/2 cup zucchini-pepper mixture


    • Amount per serving



      Calories





      180

    • % Daily value*

    • Total Fat
      8g

      10%

      • Saturated Fat
        2.1g

        11%
      • Trans Fats
        0g

    • Cholesterol
      65mg

      22%

    • Sodium
      470mg

      20%

    • Total Carbohydrate
      9g

      3%

      • Dietary Fiber
        2g

        7%
      • Total Sugars
        8g

    • Protein
      17g

    • Potassium
      710mg
      15%

    Ingredients

    nonstick cooking spray
    1

    large zucchini (sliced into circles)
    2

    red bell pepper (sliced in 1-inch-wide strips)
    1

    fully cooked chicken sausage, any flavor, such as sun-dried tomato
    4 links

  • Favorite Vegetable Soup

    Favorite Vegetable Soup

    How to Make Favorite Vegetable Soup

    Making soup is a great way to get rid of some of the vegetables in your refrigerator or cabinets to help you save a few dollars. This soup is great as is but you can also replace some of the ingredients with others from the fridge that need to be used. Cost of this soup is just $0.45 per serving!


    15 min prep time


    80 min cook time


    14servings


    1 cup

    Print Recipe >

    Step-By-Step Instructions:

    1. Place ground chuck in a 2-gallon stockpot and brown over medium heat. Remove meat and drain it well. Wipe drippings from pot.

    2. Return meat to stockpot, then add tomatoes and water. Bring to a simmer and cook, covered, until tomatoes are soft and a juicy broth is created, about 20 minutes.

    3. Add remaining ingredients, cover, and continue cooking 60 additional minutes to allow flavors to blend.

    Low Sodium
    Veggie Rich
    Comfort Food
    American
    Sides
    Budget Friendly
    Dinner
    Lunch
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    Nutrition facts

    14 Servings



    • Serving Size

      1 cup


    • Amount per serving



      Calories





      150

    • % Daily value*

    • Total Fat
      5g

      6%

      • Saturated Fat
        1.5g

        8%

    • Cholesterol
      10mg

      3%

    • Sodium
      160mg

      7%

    • Total Carbohydrate
      22g

      8%

      • Dietary Fiber
        4g

        14%
      • Total Sugars
        7g
      • Added Sugars
        0g

        0%

    • Protein
      6g

    • Potassium
      502mg
      11%

    Ingredients

    ground chuck ((this is a cut of beef))
    1/2 lbs

    peeled, chopped fresh tomatoes or 2, 28-oz. cans no salt added diced tomatoes
    7 cups

    water
    4 cup

    cut green beans (14.5-ounce, no salt added, drained and rinsed)
    1 can

    peas (15-ounce, no salt added, drained and rinsed)
    1 can

    corn (15.25-ounce, no salt added, drained and rinsed)
    1 can

    medium carrots (3-ounce each, peeled and chopped)
    2

    medium potatoes (5-ounce each, peeled and diced)
    3

    medium onion (5-ounce, diced)
    1

    dry rice
    1/4 cup

    black pepper
    1/8 tsp

    crushed red pepper flakes
    1/8 tsp

    salt
    1/2 tsp

    garlic powder
    1/2 tsp

  • Farrotto with Roasted Vegetables and Tilapia

    Farrotto with Roasted Vegetables and Tilapia

    How to Make Farrotto with Roasted Vegetables and Tilapia

    Farrotto is a version of risotto. It’s just made with the whole grain farro instead of white rice!


    20 min prep time


    4servings


    1 ¼ cups farrotto + 1 tilapia filet

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    Step-By-Step Instructions:

    1. Preheat the oven to 375 degrees F. Coat a large baking sheet with cooking spray. Set aside.
    2. In a large bowl, toss together the asparagus, eggplant, mushrooms, thyme, garlic, salt (optional), pepper, and all but 1 Tsp. olive oil. Pour the mixture into one layer on the baking sheet. Bake for 40 minutes, stirring occasionally.
    3. While the vegetables are roasting, heat the chicken broth in a saucepan to just a simmer. Then reduce heat to keep warm.
    4. Add 1 Tsp. olive oil to another saucepan over medium heat. Add the farro and sauté for 2-3 minutes to toast.
    5. Add 1/2 cup of hot broth to the farro and stir constantly until the liquid is absorbed. Repeat this process until only 1/2 cup of broth is left. Stir in the last 1/2 cup broth and all but 1 Tbsp. of parmesan cheese.
    6. When the vegetables have roasted for 40 minutes, turn the oven to the broil setting, add tilapia filets to the top of the vegetables, and sprinkle each filet with remaining parmesan cheese.
    7. Broil the fish on top of the vegetables for 6-7 minutes, ensure the cheese does not burn and the fish is just cooked through.
    8. Remove fish from vegetables and set aside. Stir roasted vegetables in to farrotto, then serve the fish on top of farrato.
    Fiber Focused
    Seafood
    Italian
    Dinner
    Budget Friendly
    Main Dish
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    Nutrition facts

    4 Servings



    • Serving Size

      1 ¼ cups farrotto + 1 tilapia filet


    • Amount per serving



      Calories





      475

    • % Daily value*

    • Total Fat
      10g

      13%

      • Saturated Fat
        3.4g

        17%

    • Cholesterol
      60mg

      20%

    • Sodium
      305mg

      13%

    • Total Carbohydrate
      58g

      21%

      • Dietary Fiber
        8g

        29%
      • Total Sugars
        5g

    • Protein
      39g

    • Potassium
      1060mg
      23%

    Ingredients

    nonstick cooking spray
    1

    asparagus (trimmed and cut into 1-inch chunks)
    8 oz

    small eggplant (cubed)
    1

    white (button) mushrooms (sliced)
    8 oz

    fresh thyme (leaves removed and stems discarded)
    5 sprig

    garlic (minced)
    2 clove

    salt (optional)
    1/2 tsp

    black pepper
    1/4 tsp

    olive oil (reserve 1 Tsp.)
    1 tbsp

    low sodium chicken broth (low-sodium, fat-free)
    4 cup

    quick cooking farro
    1 1/2 cup

    Parmesan cheese (reserve 1 Tbsp.)
    1/3 cup

    tilapia (4-ounce each)
    4

  • Egg and Avocado Toasts

    Egg and Avocado Toasts

    How to Make Egg and Avocado Toasts

    This avocado toast gets a boost of protein by adding a poached egg and a dollop of Greek yogurt. Serve these low-cost egg toasts with a green salad tossed in a light balsamic vinaigrette for a balanced breakfast or lunch filled with protein, veggies, and healthy fats.

     


    15 min prep time


    4servings


    1 toast

    Print Recipe >

    Step-By-Step Instructions:

    1. To poach each egg, fill a 1-cup microwaveable bowl or teacup with 1/2 cup water. Gently crack an egg into the water, making sure it’s completely submerged. Cover with a saucer and microwave on high for about 1 minute, or until the white is set and the yolk is starting to set but still soft (not runny).
    2. Toast the bread and spread each piece with 1/4 of the mashed avocado.
    3. Sprinkle avocado with the salt (optional) and pepper. Top each piece with a poached egg. Top the egg with 1 Tbsp. Greek yogurt.
    Fiber Focused
    CKD Dialysis
    CKD Non-Dialysis
    Kidney-Friendly
    Comfort Food
    Quick & Easy
    Vegetarian
    Dinner
    Lunch
    Breakfast and Brunch
    Budget Friendly
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    Nutrition facts

    4 Servings



    • Serving Size

      1 toast


    • Amount per serving



      Calories





      250

    • % Daily value*

    • Total Fat
      12g

      15%

      • Saturated Fat
        2.8g

        14%
      • Trans Fats
        0g

    • Cholesterol
      185mg

      62%

    • Sodium
      380mg

      17%

    • Total Carbohydrate
      26g

      9%

      • Dietary Fiber
        9g

        32%
      • Total Sugars
        4g

    • Protein
      12g

    • Potassium
      330mg
      7%

    Ingredients

    eggs
    4

    hearty whole grain bread
    4 slice

    avocado (mashed)
    1

    salt
    1/2 tsp

    black pepper
    1/4 tsp

    Plain Nonfat Greek yogurt
    1/4 cup

  • Light Blue Cheese Dressing

    Light Blue Cheese Dressing

    How to Make Light Blue Cheese Dressing

    A great addition to our wonderful, summer-friendly Grilled Steak Salad instead of commercial bleu cheese dressing.


    14servings


    1 Tbsp.

    Print Recipe >

    Step-By-Step Instructions:

    1. In a small bowl, whisk together the mayonnaise, Greek yogurt, buttermilk, garlic, bleu cheese and black pepper.
    Low Sodium
    Low Carb
    Salad Dressings & Condiments
    Budget Friendly
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    Nutrition facts

    14 Servings



    • Serving Size

      1 Tbsp.


    • Amount per serving



      Calories





      20

    • % Daily value*

    • Total Fat
      1.5g

      2%

      • Saturated Fat
        0.4g

        2%

    • Cholesterol
      0mg

      0%

    • Sodium
      55mg

      2%

    • Total Carbohydrate
      1g

      <1%

      • Dietary Fiber
        0g

        0%
      • Total Sugars
        1g

    • Protein
      1g

    • Potassium
      20mg
      <1%

    Ingredients

    low-fat buttermilk (low fat)
    1/4 cup

    Plain Nonfat Greek yogurt (non-fat)
    1/4 cup

    garlic (pressed or grated)
    1 clove

    light mayonnaise
    1/4 cup

    blue cheese (crumbled)
    2 tbsp

    black pepper
    1/4 tsp

  • Crock Pot Moo Shu Chicken

    Crock Pot Moo Shu Chicken

    How to Make Crock Pot Moo Shu Chicken

    Here’s a super simple crock pot recipe that cooks while you’re out and ready for you when it’s dinner time!


    10 min prep time


    6 hr cook time


    4servings


    1 lettuce cup

    Print Recipe >

    Step-By-Step Instructions:

    1. Layer the slaw mix and carrots in the bottom of crockpot. Top with the chicken.
    2. In a small bowl, mix the hoisin sauce, water, garlic, soy sauce, and cornstarch. Pour over the chicken mixture and set the crockpot to high for 4-6 hours.
    3. Serve 1 1/2 cups of the mixture in each lettuce leaf.
    Veggie Rich
    Fiber Focused
    Asian
    Slow Cooker
    Budget Friendly
    Dinner
    Main Dish
    Foodie
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    Nutrition facts

    4 Servings



    • Serving Size

      1 lettuce cup


    • Amount per serving



      Calories





      210

    • % Daily value*

    • Total Fat
      2.5g

      3%

      • Saturated Fat
        0.5g

        3%
      • Trans Fats
        0g

    • Cholesterol
      65mg

      22%

    • Sodium
      380mg

      17%

    • Total Carbohydrate
      18g

      7%

      • Dietary Fiber
        4g

        14%
      • Total Sugars
        8g

    • Protein
      29g

    • Potassium
      750mg
      16%

    Ingredients

    broccoli slaw
    12 oz

    carrots (shredded)
    3

    boneless, skinless chicken breasts (thinly sliced )
    1 lbs

    hoisin sauce
    3 tbsp

    water
    1/4 cup

    garlic (minced)
    3 clove

    lower sodium soy sauce
    1 tsp

    Cornstarch
    1 tbsp

    bibb or boston lettuce
    4 leaves

  • Crock Pot Chicken Cacciatore

    Crock Pot Chicken Cacciatore

    How to Make Crock Pot Chicken Cacciatore

    This is an easy recipe for classic chicken cacciatore. It’s perfect for the quick cook looking for a tasty budget-friendly option.


    15 min prep time


    6servings


    1 chicken thigh + 1 cup sauce

    Print Recipe >

    Step-By-Step Instructions:

    1. Place all the ingredients in a crock pot.
    2. Cook on high for 4 hours.
    3. Serve the chicken over whole wheat rotini pasta if desired.
    Italian
    Budget Friendly
    Dinner
    Slow Cooker
    Main Dish
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    Nutrition facts

    6 Servings



    • Serving Size

      1 chicken thigh + 1 cup sauce


    • Amount per serving



      Calories





      170

    • % Daily value*

    • Total Fat
      5g

      6%

      • Saturated Fat
        1.3g

        7%

    • Cholesterol
      70mg

      23%

    • Sodium
      200mg

      9%

    • Total Carbohydrate
      18g

      7%

      • Dietary Fiber
        4g

        14%
      • Total Sugars
        10g

    • Protein
      16g

    • Potassium
      935mg
      20%

    Ingredients

    onion(s) (sliced)
    1

    green bell pepper (seeded and sliced)
    1

    tomato paste (6-ounce, no salt added)
    2 can

    tomato(es) (14.5-ounce, diced)
    1 can

    garlic (minced)
    3 clove

    Italian seasoning
    1 tbsp

    medium chicken thighs (skins removed)
    6

  • Crispy Baked Broccoli

    Crispy Baked Broccoli

    How to Make Crispy Baked Broccoli

    Here’s a tasty and easy vegetable dish that you can make using a budget-friendly bag of frozen broccoli. Aim to fill half of your plate with nonstarchy vegetables like broccoli, carrots, greens and more!


    4servings


    1/4 of recipe

    Print Recipe >

    Step-By-Step Instructions:

    1. Preheat the oven to 375 degreed F.

    2. Prep a cookie sheet with nonstick cooking spray.

    3. Defrost the broccoli and drain.

    4. Combine the remaining ingredients in a gallon-sized Ziploc bag. Add the broccoli florets to the plastic bag and shake until coated.

    5. Place the florets on the prepared baking sheet with space between them. Discard the leftover marinade.

    6. Bake for 45 minutes to an hour. The broccoli will be soft inside but crisp at the edges.

    Low Sodium
    Veggie Rich
    Low Carb
    Kid Friendly
    Vegetarian
    Sides
    Budget Friendly
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    Nutrition facts

    4 Servings



    • Serving Size

      1/4 of recipe


    • Amount per serving



      Calories





      80

    • % Daily value*

    • Total Fat
      4g

      5%

      • Saturated Fat
        0g

        0%

    • Cholesterol
      0mg

      0%

    • Sodium
      170mg

      7%

    • Total Carbohydrate
      6g

      2%

      • Dietary Fiber
        3g

        11%
      • Total Sugars
        3g

    • Protein
      2g

    • Potassium
      267mg
      6%

    Ingredients

    Nonstick cooking spray
    1

    frozen broccoli florets (16-ounce)
    1 package

    garlic powder
    1 tsp

    onion powder
    1/2 tsp

    soy sauce (reduced-sodium)
    1 tbsp

    olive oil
    1 tbsp

  • Crab Cake Burger

    Crab Cake Burger

    How to Make Crab Cake Burger

    This is great with a green salad with cilantro lime vinaigrette.


    10 min prep time


    15 min cook time


    6servings


    1 burger

    Print Recipe >

    Step-By-Step Instructions:

    1. Coat a small non-stick skillet with cooking spray over medium-high heat. Add onion and sauté 2-3 minutes or until onions are clear. Set aside to cool.
    2. In a medium bowl combine crabmeat, breadcrumbs, egg, egg white, hot sauce, salt and pepper. Mix well until all ingredients are incorporated. Stir in cooled onion.
    3. Add oil and a generous amount of cooking spray to a large non-stick skillet over medium-high heat. Form crab mixture into 1/2-inch thick patties using a heaping 1/4 cup. Fry about 4-5 minutes on each side or until golden brown.
    4. In a small bowl, whisk together mayonnaise, yogurt, adobo sauce and corn.
    5. Place each crab cake on a lettuce leaf. Place 1/4 cup lettuce, 1 tomato slice and 2 avocado slices on top of each crab cake and top with 2 Tbsp. of sauce.
    Seafood
    Dinner
    Lunch
    Budget Friendly
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    Nutrition facts

    6 Servings



    • Serving Size

      1 burger


    • Amount per serving



      Calories





      195

    • % Daily value*

    • Total Fat
      10g

      13%

      • Saturated Fat
        1.7g

        9%

    • Cholesterol
      70mg

      23%

    • Sodium
      370mg

      16%

    • Total Carbohydrate
      17g

      6%

      • Dietary Fiber
        3g

        11%
      • Total Sugars
        4g

    • Protein
      10g

    • Potassium
      490mg
      10%

    Ingredients

    nonstick cooking spray
    1

    onion(s) (minced)
    1/4 cup

    lump crabmeat (6-ounce, drained)
    2 can

    bread crumbs
    1/2 cup

    eggs
    1

    egg white
    1

    hot sauce
    1/2 tsp

    black pepper
    1/4 tsp

    olive oil
    1 tbsp

    light mayonnaise
    1/4 cup

    Plain Nonfat Greek yogurt (non-fat)
    1/4 cup

    adobo sauce from chipotle pepper can
    1 tbsp

    frozen corn kernels (thawed)
    1/2 cup

    large lettuce leaves
    6

    lettuce (shredded)
    1 1/2 cup

    ripe tomato (cut into 6 slices)
    1

    ripe avocado (seeded, peeled and sliced into 12 slices)
    1

  • Budget-Friendly Cod Provencale

    Budget-Friendly Cod Provencale

    How to Make Budget-Friendly Cod Provencale

    This light, delicious seafood dish may look fancy, but it’s an easy and budget-friendly option for a lower carb main dish that’s designed specifically for those with diabetes. Pair with a side salad and you have a restaurant quality weeknight dinner at a fraction of the cost.


    This recipe is from the Budget-Friendly Fresh and Local Diabetes Cookbook, by Charles Mattocks. To order this title and other great ADA cookbooks, please click here.


    10 min prep time


    20 min cook time


    8servings


    1/8th recipe

    Print Recipe >

    Step-By-Step Instructions:

    1. Preheat oven to 375°F.
    2. Prep a baking dish with nonstick cooking spray.
    3. Heat the olive oil in a heavy skillet and add onions, garlic, and bell pepper, cooking until the onion is soft. Add the anchovies, olives, fennel seed, and black pepper. Stir to combine.
    4. Place 4 pieces of the cod in a single layer in the baking dish. Spread evenly with the anchovy/olive mixture.
    5. Top each piece with another piece, making a cod “sandwich.” Top each with a slice of tomato.
    6. Combine the diluted tomato paste with the red wine and pour over the fish.
    7. Bake for 20 minutes until the fish is flaky, basting every 5 minutes or so.
    CKD Dialysis
    Kidney-Friendly
    Low Carb
    Seafood
    Budget Friendly
    Dinner
    Foodie
    Main Dish
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    Nutrition facts

    8 Servings



    • Serving Size

      1/8th recipe


    • Amount per serving



      Calories





      230

    • % Daily value*

    • Total Fat
      7g

      9%

      • Saturated Fat
        1.1g

        6%
      • Trans Fats
        0g

    • Cholesterol
      80mg

      27%

    • Sodium
      425mg

      18%

    • Total Carbohydrate
      6g

      2%

      • Dietary Fiber
        2g

        7%
      • Total Sugars
        3g

    • Protein
      33g

    • Potassium
      520mg
      11%

    Ingredients

    nonstick cooking spray (Nonstick)
    1

    olive oil
    2 tbsp

    large onion (diced)
    1

    garlic (minced)
    3 clove

    large bell pepper (diced)
    1

    can anchovies packed in oil (chopped and drained but not rinsed)
    1

    black olives (pitted)
    1 cup

    fennel seeds
    1/8 tsp

    black pepper (ground)
    1 tsp

    cod filets (boneless )
    8

    tomato slices
    4

    tomato paste (diluted with water to make ½ cup)
    1 tbsp

    red wine
    1 cup