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Tag: lunch

  • Budget-Friendly Roasted Veggie Tacos

    Budget-Friendly Roasted Veggie Tacos

    How to Make Budget-Friendly Roasted Veggie Tacos

    Trying to eat a meatless, veggie-packed meal once a week? This recipe gives you all the flavor of tacos, but with so much more fiber and vegetables. Top them with avocado slices for extra flavor if you’d like.


    35 min prep time


    8servings


    1 taco

    Print Recipe >

    Step-By-Step Instructions:

    1. Preheat oven to 400 degrees F. Spray a baking sheet with cooking spray.

    2. Place zucchini, carrots, onions, and red pepper on baking sheet. Add olive oil and garlic; toss to coat. Bake for 15-18 minutes. Remove from oven.

    3. While vegetables are baking, heat a medium sauté pan over medium heat. Spray with cooking spray. Add tomato and sauté for 1 minute. Add beans, chili powder, cumin and pepper and sauté for 2 minutes. Add cooked vegetables to pan and mix well.

    4. Serve 1/2 cup veggie mixture in each taco and top with lettuce and cheese.

    Veggie Rich
    Fiber Focused
    Mexican/Southwestern
    Vegetarian
    Budget Friendly
    Dinner
    Lunch
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    Nutrition facts

    8 Servings



    • Serving Size

      1 taco


    • Amount per serving



      Calories





      180

    • % Daily value*

    • Total Fat
      6g

      8%

      • Saturated Fat
        1.5g

        8%
      • Trans Fats
        0g

    • Cholesterol
      5mg

      2%

    • Sodium
      200mg

      9%

    • Total Carbohydrate
      27g

      10%

      • Dietary Fiber
        3g

        11%
      • Total Sugars
        6g
      • Added Sugars
        0g

        0%

    • Protein
      7g

    • Potassium
      489mg
      10%

    Ingredients

    nonstick cooking spray
    1 whole

    zucchini (small dice)
    2 med

    carrots (small dice)
    5 med

    onion(s) (small dice)
    1 small

    red bell pepper (small dice)
    1 med

    olive oil
    1 1/2 tbsp

    garlic (minced)
    1 clove

    tomato(es) (seeded and diced)
    1 med

    pinto beans (15-ounce, rinsed and drained)
    1 can

    chili powder (Plus 1 teaspoon)
    1 tbsp

    cumin
    1 tsp

    black pepper
    1/4 tsp

    corn tortillas (6-inch)
    8 whole

    lettuce (shredded)
    1 cup

    queso fresco ((or reduced-fat shredded cheddar))
    1/2 cup

  • Budget-Friendly Kale and Sausage Sauté

    Budget-Friendly Kale and Sausage Sauté

    How to Make Budget-Friendly Kale and Sausage Sauté

    This simple, low carb entree is packed with protein, fiber, and vegetables. Best of all, it can be ready in under 30 minutes!


    10 min prep time


    15 min cook time


    6servings


    1 cup

    Print Recipe >

    Step-By-Step Instructions:

    1. Add olive oil to a large sauté pan over medium heat.
    2. Add diced sausage and onion and sauté until onions begin to turn golden brown.
    3. Add the kale and chicken broth and sauté until kale softens.
    4. Add remaining ingredients and sauté 3-4 more minutes to heat the beans through.
    5. Serving Suggestion: Serve with a side of brown rice to round out the meal.
    Low Carb
    Fiber Focused
    Easy Pantry Recipes
    Main Dish
    Lunch
    One Pot
    Budget Friendly
    Dinner
    Quick & Easy
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    Nutrition facts

    6 Servings



    • Serving Size

      1 cup


    • Amount per serving



      Calories





      170

    • % Daily value*

    • Total Fat
      6g

      8%

      • Saturated Fat
        1.4g

        7%
      • Trans Fats
        0g

    • Cholesterol
      35mg

      12%

    • Sodium
      410mg

      18%

    • Total Carbohydrate
      17g

      6%

      • Dietary Fiber
        5g

        18%
      • Total Sugars
        2g

    • Protein
      14g

    • Potassium
      560mg
      12%

    Ingredients

    olive oil
    1 tbsp

    Italian style chicken sausage (diced)
    3 links (about 3 oz each)

    onion (diced)
    1

    chopped kale
    1 (10-oz) bag

    low sodium chicken broth
    1/2 cup

    cannellini beans (drained and rinsed)
    1 (15-oz) can

    crushed red pepper flakes
    1/4 tsp

    salt
    1/4 tsp

    black pepper
    1/2 tsp

  • Budget-Friendly Hearty Cabbage Soup

    Budget-Friendly Hearty Cabbage Soup

    How to Make Budget-Friendly Hearty Cabbage Soup

    This veggie-loaded, high-fiber soup is more satisfying than traditional cabbage soup because of the addition of beans and turkey sausage. It also freezes well, so freeze half and use it during a busy week when you don’t have much time to cook.


    20 min prep time


    9servings


    1 cup

    Print Recipe >

    Step-By-Step Instructions:

    1. Spray a large soup pot with cooking spray. Add celery, onion and carrots and sauté over medium-high heat for 3 minutes or onions until clear. Remove from pan and set aside.
    2. Add turkey sausage and cook until brown, about 6-7 minutes. Add celery, onions and carrots back to pan and mix.
    3. Add remaining ingredients and bring to a boil. Reduce heat and simmer for 30 minutes.
    Fiber Focused
    Veggie Rich
    Budget Friendly
    Lunch
    Dinner
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    Nutrition facts

    9 Servings



    • Serving Size

      1 cup


    • Amount per serving



      Calories





      120

    • % Daily value*

    • Total Fat
      2.5g

      3%

      • Saturated Fat
        0.9g

        5%

    • Cholesterol
      20mg

      7%

    • Sodium
      360mg

      16%

    • Total Carbohydrate
      15g

      5%

      • Dietary Fiber
        5g

        18%
      • Total Sugars
        5g

    • Protein
      10g

    • Potassium
      545mg
      12%

    Ingredients

    nonstick cooking spray
    1

    carrots (diced)
    2

    celery stalks (diced)
    2

    onion (diced)
    1

    cabbage (roughly chopped)
    1/2

    lean turkey breakfast sausage (crumbled)
    1/2 lbs

    low sodium chicken broth (fat-free, low-sodium)
    40 oz

    canned diced tomatoes
    1 (14.5-oz) can

    Great Northern beans (rinsed and drained)
    9 (15.5-oz) can

    black pepper
    1/4 tsp

    dried oregano (dried)
    1/2 tsp

  • Budget-Friendly Greek Salad and Grilled Shrimp Pitas

    Budget-Friendly Greek Salad and Grilled Shrimp Pitas

    How to Make Budget-Friendly Greek Salad and Grilled Shrimp Pitas

    Serve this dish with a cup of cold gazpacho soup or with sautéed zucchini seasoned with lemon juice and oregano.


    15 min prep time


    4servings


    1 pita

    Print Recipe >

    Step-By-Step Instructions:

    1. Prepare an indoor or outdoor grill.
    2. In a large bowl, toss together lettuce, onion, cucumber, feta cheese, olive oil, red wine vinegar, and oregano.
    3. Fill each pita pocket half with 1/4 of lettuce mixture. Set aside.
    4. Season shrimp with salt (optional), ground black pepper and cayenne pepper. Spray shrimp with cooking spray.
    5. Grill shrimp for 3-4 minutes on each side. Remove from grill and add 3 shrimp to each pita.
    Seafood
    Mediterranean
    Grilling
    Dinner
    Salads
    Sandwiches
    Budget Friendly
    Lunch
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    Nutrition facts

    4 Servings



    • Serving Size

      1 pita


    • Amount per serving



      Calories





      160

    • % Daily value*

    • Total Fat
      6g

      8%

      • Saturated Fat
        1.5g

        8%

    • Cholesterol
      30mg

      10%

    • Sodium
      435mg

      19%

    • Total Carbohydrate
      19g

      7%

      • Dietary Fiber
        3g

        11%
      • Total Sugars
        2g

    • Protein
      9g

    • Potassium
      235mg
      5%

    Ingredients

    romaine lettuce (shredded)
    2 cup

    small red onion (thinly sliced)
    1/2

    large cucumber (or 1 small) (peeled and sliced)
    1/2

    feta cheese (reduced fat, crumbled)
    1/3 cup

    olive oil
    1 tbsp

    red wine vinegar
    2 tbsp

    fresh oregano (chopped)
    1 tbsp

    whole wheat pita (halved)
    2

    medium shrimp (peeled and deveined)
    12

    salt (optional)
    1 tsp

    black pepper
    1 tsp

    cayenne pepper
    1/4 tsp

    nonstick cooking spray
    1

  • Budget-Friendly Deluxe Chicken Nachos

    Budget-Friendly Deluxe Chicken Nachos

    How to Make Budget-Friendly Deluxe Chicken Nachos

    You can make these nachos as spicy as you want by purchasing the salsa at the heat level you prefer. If you like it even hotter, top the yogurt with a couple dashes of hot sauce.


    30 min prep time


    8servings


    1/8 recipe

    Print Recipe >

    Step-By-Step Instructions:

    1. Preheat oven to 350 degrees F. Coat one large or two small baking sheet(s) with cooking spray.
    2. Lay cut corn tortillas in one layer on the baking sheet(s). Spray the top with cooking spray. Lightly sprinkle with salt (optional).
    3. Bake for 20 minutes, stirring every 5 minutes or until the chips are slightly golden brown and crispy. Remove from oven and pour into a baking dish coated with cooking spray. Set aside.
    4. Mix fat-free refried beans with chicken broth and pour over the baked tortilla chips.
    5. Top the beans with the shredded chicken and then with the reduced fat cheese.
    6. Place on the top rack of the oven and bake for 10-15 minutes or until cheese is melted and starting to turn golden brown.
    7. Remove from the oven and divide the nachos among eight plates. Top each plate with diced tomatoes, salsa, 1/4 avocado, lettuce and yogurt.
    Fiber Focused
    Mexican/Southwestern
    Budget Friendly
    Lunch
    Dinner
    Quick & Easy
    Appetizers
    Holidays & Entertaining
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    Nutrition facts

    8 Servings



    • Serving Size

      1/8 recipe


    • Amount per serving



      Calories





      245

    • % Daily value*

    • Total Fat
      7g

      9%

      • Saturated Fat
        2.3g

        12%

    • Cholesterol
      40mg

      13%

    • Sodium
      530mg

      23%

    • Total Carbohydrate
      25g

      9%

      • Dietary Fiber
        6g

        21%
      • Total Sugars
        3g

    • Protein
      22g

    • Potassium
      640mg
      14%

    Ingredients

    nonstick cooking spray
    1

    corn tortillas (cut into 6 pieces each)
    8

    salt (optional)
    1/2 tsp

    refried beans (15-ounce, fat-free)
    1 can

    low sodium chicken broth (low-sodium)
    1/4 cup

    chicken breasts (boneless, skinless, cooked and shredded)
    1 lbs

    Mexican style cheese (reduced fat, shredded)
    3/4 cup

    tomato(es) (seeded and diced)
    2

    salsa
    1 cup

    avocado (seeded and diced)
    1

    lettuce (shredded)
    2 cup

    Plain Nonfat Greek yogurt (non-fat)
    1/2 cup

  • Budget-Friendly Egg, Ham and Spinach Sandwich

    Budget-Friendly Egg, Ham and Spinach Sandwich

    How to Make Budget-Friendly Egg, Ham and Spinach Sandwich

    Need a quick, delicious and inexpensive meal for breakfast or dinner? Here is your answer. Eggs are a cheap, high-quality protein source and are fine to eat in moderation.


    15 min prep time


    4servings


    1 sandwich

    Print Recipe >

    Step-By-Step Instructions:

    1. Spray a nonstick oven-proof skillet with cooking spray and heat over medium heat. Add ham slices and cook for 1 minute per side. Remove from pan and set aside.
    2. Add olive oil to pan and add spinach to pan, sprinkle with garlic powder and pepper. Sauté until spinach is wilted; remove from pan and set aside.
    3. Crack the eggs into pan; break yolk with spatula to make it run. Cook until egg starts to firm about 30-60 seconds and flip egg. Sprinkle each egg with 1 Tsp. Parmesan cheese. Cook until done and top each egg with 1 ham slice and spoonful of cooked spinach. Place each egg (topped with ham and spinach) on whole-wheat sandwich thin and top with other slice of sandwich thin.
    Fiber Focused
    Sandwiches
    Dinner
    Lunch
    Breakfast and Brunch
    Budget Friendly
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    Nutrition facts

    4 Servings



    • Serving Size

      1 sandwich


    • Amount per serving



      Calories





      234

    • % Daily value*

    • Total Fat
      10g

      13%

      • Saturated Fat
        2.3g

        12%

    • Cholesterol
      195mg

      65%

    • Sodium
      430mg

      19%

    • Total Carbohydrate
      24g

      9%

      • Dietary Fiber
        6g

        21%
      • Total Sugars
        3g

    • Protein
      16g

    • Potassium
      540mg
      11%

    Ingredients

    nonstick cooking spray
    1

    deli-style smoked ham ((2 ounces total))
    4 slice

    olive oil
    1 tbsp

    baby spinach
    4 cup

    garlic powder
    1/4 tsp

    fresh ground black pepper
    1/4 tsp

    eggs
    4

    Parmesan cheese (freshly grated)
    4 tsp

    whole wheat sandwich thins (1-1/2 oz each, toasted)
    4

  • Budget-Friendly Chicken Tostadas

    Budget-Friendly Chicken Tostadas

    How to Make Budget-Friendly Chicken Tostadas

    These chicken tostadas are a delicious dish that won’t break the bank. Save time by buying a rotisserie chicken, which you can often find on sale at a warehouse club.


    10 min prep time


    4servings


    1 tostada

    Print Recipe >

    Step-By-Step Instructions:

    1. Preheat the oven to 400 degrees F. In a small bowl, mix together the chicken, salsa, and pinto beans.
    2. Place the tostada shells on a baking sheet. Top each tostada shell with a heaping 1/2 cup of chicken-bean mixture and 1 Tbsp. cheese. Bake for 5 minutes or until the cheese is melted.
    3. Remove the tostadas from the oven and top each tostada with a spoonful of mashed avocado and 1/4 cup lettuce.
    Mexican/Southwestern
    Latin American
    Kid Friendly
    Lunch
    Budget Friendly
    Gluten-Free
    Main Dish
    Dinner
    Easy Pantry Recipes
    Quick & Easy
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    Nutrition facts

    4 Servings



    • Serving Size

      1 tostada


    • Amount per serving



      Calories





      310

    • % Daily value*

    • Total Fat
      10g

      13%

      • Saturated Fat
        2.6g

        13%
      • Trans Fats
        0g

    • Cholesterol
      65mg

      22%

    • Sodium
      270mg

      12%

    • Total Carbohydrate
      26g

      9%

      • Dietary Fiber
        6g

        21%
      • Total Sugars
        1g

    • Protein
      29g

    • Potassium
      550mg
      12%

    Ingredients

    shredded cooked chicken
    2 cup

    salsa
    3 tbsp

    canned pinto beans (rinsed and drained)
    1 cup

    reduced-fat, shredded cheddar cheese
    4 tbsp

    tostada shells
    4

    avocado (mashed)
    1/2

    lettuce (shredded)
    1 cup

  • Budget-Friendly Chicken Sausage Hash

    Budget-Friendly Chicken Sausage Hash

    How to Make Budget-Friendly Chicken Sausage Hash

    Here’s an easy dinner for 4 that costs less than 10 dollars. Save time on this recipe by roasting your sweet potatoes the night before. Then you can just sauté and serve up your hash the next day.


    15 min prep time


    15 min cook time


    4servings


    1 1/2 cups

    Print Recipe >

    Step-By-Step Instructions:

    1. Add olive oil and a generous amount of cooking spray to a large sauté pan over medium high heat.
    2. Sauté the onions, mushrooms and red bell pepper for 6-7 minutes or until starting to caramelize.
    3. Add the thyme, crushed red pepper flakes, ground black pepper and garlic. Mix well and sauté 1-2 more minutes.
    4. Stir in the chicken sausage and water and sauté for 3-4 more minutes, scraping the bottom of the pan to mix in any brown bits on the bottom.
    5. Gently stir in diced, cooked sweet potatoes and serve.
    Fiber Focused
    Comfort Food
    Main Dish
    Lunch
    Budget Friendly
    Breakfast and Brunch
    Dinner
    Quick & Easy
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    Nutrition facts

    4 Servings



    • Serving Size

      1 1/2 cups


    • Amount per serving



      Calories





      230

    • % Daily value*

    • Total Fat
      8g

      10%

      • Saturated Fat
        2g

        10%
      • Trans Fats
        0g

    • Cholesterol
      35mg

      12%

    • Sodium
      290mg

      13%

    • Total Carbohydrate
      29g

      11%

      • Dietary Fiber
        4g

        14%
      • Total Sugars
        13g

    • Protein
      11g

    • Potassium
      930mg
      20%

    Ingredients

    olive oil
    1 tbsp

    nonstick cooking spray
    1

    onion (diced)
    1

    sliced mushrooms
    1 cup

    medium red bell pepper (seeded and diced)
    1

    dried thyme
    1/2 tsp

    crushed red pepper flakes
    1/4 tsp

    black pepper
    1/4 tsp

    garlic (minced)
    1 clove

    apple chicken sausage (diced)
    3 links

    water
    1/4 cup

    sweet potatoes (roasted whole, peeled and diced)
    1 lbs

  • Budget-Friendly Chicken Chili

    Budget-Friendly Chicken Chili

    How to Make Budget-Friendly Chicken Chili

    This chili is perfect for a fall dinner and it’s full of vitamin C, protein and fiber. Feel free to experiment with different beans such as black or Great Northern beans here.


    10 min prep time


    25 min cook time


    4servings


    1 1/4 cups

    Print Recipe >

    Step-By-Step Instructions:

    1. Spray a large soup pot with cooking spray. Add chicken and sauté over medium heat for 7 minutes or until done. Remove from pan.

    2. Add onions and green peppers and sauté over medium-high heat for 3 minutes or onions until clear. Add garlic and sauté 30 more seconds.

    3. Add remaining ingredients along with cooked chicken and bring to a boil. Reduce heat and simmer for 15 minutes

    Fiber Focused
    Mexican/Southwestern
    Easy Pantry Recipes
    One Pot
    Main Dish
    Gluten-Free
    Budget Friendly
    Dinner
    Lunch
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    Nutrition facts

    4 Servings



    • Serving Size

      1 1/4 cups


    • Amount per serving



      Calories





      210

    • % Daily value*

    • Total Fat
      2.5g

      3%

      • Saturated Fat
        0.6g

        3%
      • Trans Fats
        0g

    • Cholesterol
      30mg

      10%

    • Sodium
      470mg

      20%

    • Total Carbohydrate
      30g

      11%

      • Dietary Fiber
        10g

        36%
      • Total Sugars
        7g

    • Protein
      19g

    • Potassium
      860mg
      18%

    Ingredients

    nonstick cooking spray
    1 spray

    boneless, skinless chicken breasts (diced)
    8 oz

    green bell pepper (diced)
    1 whole

    onion(s) (diced)
    1 small

    garlic (minced)
    1 clove

    canned diced tomatoes
    28 oz

    navy or great northern beans (rinsed and drained)
    15 oz

    black pepper
    1/4 tsp

    chili powder
    2 tsp

    cumin
    1/2 tsp

  • Budget-Friendly BBQ Chicken Salad

    Budget-Friendly BBQ Chicken Salad

    How to Make Budget-Friendly BBQ Chicken Salad

    Who doesn’t like barbecued chicken during the summer? Tossing it in with some lower carb vegetables and turkey bacon makes for a salad that will be popular with the entire family. Serve it with some whole wheat garlic bread, if desired.


    20 min prep time


    5servings


    2 cups

    Print Recipe >

    Step-By-Step Instructions:

    1. Preheat oven to 375 degrees F.
    2. Coat a baking sheet with cooking spray. Line the sheet with chicken breasts and brush each generously with barbeque sauce. Bake for 30 minutes or until internal temperature of chicken is 165 degrees F. Set aside to cool.
    3. In a large salad bowl, toss together bacon, carrots, lettuce, onion, cucumber, tomatoes, salt (optional), and pepper.
    4. Once chicken is cool, chop into small pieces and toss with the salad ingredients.
    5. Pour dressing over salad and toss gently to coat.
    Veggie Rich
    Mexican/Southwestern
    Dinner
    Lunch
    Budget Friendly
    Salads
    Main Dish
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    Nutrition facts

    5 Servings



    • Serving Size

      2 cups


    • Amount per serving



      Calories





      210

    • % Daily value*

    • Total Fat
      4.5g

      6%

      • Saturated Fat
        1.2g

        6%

    • Cholesterol
      55mg

      18%

    • Sodium
      360mg

      16%

    • Total Carbohydrate
      22g

      8%

      • Dietary Fiber
        4g

        14%
      • Total Sugars
        13g

    • Protein
      21g

    • Potassium
      715mg
      15%

    Ingredients

    nonstick cooking spray
    1

    chicken breasts (boneless, skinless)
    1 lbs

    barbeque sauce
    1/4 cup

    turkey bacon (cooked crisp and chopped)
    4

    carrot(s) (shredded)
    2

    romaine lettuce (bag, chopped)
    16 oz

    medium red onion ((or 1 small), small dice)
    1/2

    large cucumber (small dice)
    1

    large tomato (seeded and small dice)
    1

    salt (optional)
    1/2 tsp

    black pepper
    1/2 tsp

    poppy seed dressing (fat-free)
    1/2 cup