Sweet Potato Apple Bake
Sweet Potato Apple Bake Horneado DeManzana Y Batata Serve with frozen yogurt for a special treat. https://www.youtube.com/watch?v=UtSzRTkugJM Average Cost: $4.95 Prep Time: 15 minutes Cooking Time: 45 minutes Servings: 6 Recipe Source: USDA Soulful Recipes Ingredients 1 pound sweet potatoes (about 1 large sweet potato), peeled and cut into chunks 2⁄3 cup unsweetened 100% apple […]
Southwest Tofu Scramble
Southwest Tofu Scramble Savory, Southwest-inspired tofu scramble with lots of veggies and a simple 5-ingredient sauce. Just 10 ingredients, 30 minutes, and 1 pan required! Average Cost: $4.85 Prep Time: 10 minutes Cooking Time: 20 minutes Servings: 2 Recipe Source: Minimalist Baker Ingredients Scramble: 8 ounces extra-firm tofu 1-2 Tbsp olive oil 1/4 red onion […]
Creamy Chicken and Noodles
Creamy Chicken and Noodles Creamy Chicken and Noodles is a hearty, comfort-food dish that can have many variations depending on culture. Average Cost: $12.52 Prep Time: 10 minutes Cooking Time: 35 minutes Servings: 4 Recipe Source: CommonThreads.org Ingredients 6 ounces whole wheat spaghetti 1 boneless skinless chicken breast 1 cup low-fat milk 2 teaspoons cornstarch […]
Pasta with Turkey and Vegetable Sauce
Pasta with Turkey and Vegetable Sauce Whole wheat pasta boosts protein and fiber in this delicious dish the whole family is sure to love. Average Cost: $14.22 Prep Time: 20 minutes Cooking Time: 60 minutes Servings: 6 Recipe Source: CommonThreads.org Ingredients 1 package whole-grain spaghetti 1 clove garlic (minced) 1/2 onion (minced) 1 carrot (minced) […]
Falafel with Yogurt Sandwich
Falafel with Yogurt Sandwich Falafel is a pan-fried patty made from ground garbanzo beans and spices. It makes a healthy and delicious sandwich when served with a seasoned yogurt dressing and fresh vegetables on whole wheat pita bread. Try this recipe for lunch or dinner. Average Cost: $8.19 Prep Time: 2 hours Cooking Time: 25 […]
Crispy Rice with Tofu and Vegetables
Crispy Rice with Tofu and Vegetables This blend of tofu and cooked rice combines corn, peas, carrots and seasonings pressed into a skillet and cooked into “crispy” goodness. Average Cost: $8.67 Prep Time: 20 minutes Cooking Time: 50 minutes Servings: 4 Recipe Source: My Plate Kitchen Ingredients 2 cups water 1 cup brown rice […]
Egyptian Red Lentil Soup
Egyptian Red Lentil Soup Lentils are common in Middle Eastern and Indian diets, and are popular in cuisines throughout the world. They are a good source of protein and fiber. Average Cost: $11.78 Prep Time: 10 minutes Cooking Time: 40 minutes Servings: 6 Recipe Source: CommonThreads.org Ingredients 2 carrots 1 sweet potato 1 medium tomato […]
Squash, Green Bean, and Corn Soup
Squash, Green Bean and Corn Soup (Sopa de Calabaza, Habichuelas y Maíz) This recipe will be a hit with your family! It has enough spice for flavor, but not so much that it turns off the younger kids. Average Cost: $13.02 Prep Time: 15 minutes Cooking Time: 60 minutes Servings: 8 Recipe Source: Modified from […]
Mediterranean Turkey Burger
Mediterranean Turkey Burgers This flavorful Mediterranean turkey burger is especially refreshing topped with lemon dill yogurt sauce. Average Cost: $22.62 Prep Time: 30 minutes Cooking Time: 15 minutes Servings: 5 Recipe Source: Modified from BudgetBytes.com Ingredients Lemon Dill Yogurt Sauce 1/2 cup plain Greek yogurt 1/2 Tbsp lemon juice 1/8 tsp garlic powder 1/8 tsp […]
Crunchy Berry Parfait
Crunchy Berry Parfait (Parfait de Frutos Rojos Crujientes) So quick, so easy, and so delicious! This parfait is a favorite among kids and adults alike. Average Cost: $8.99 Prep Time: 7 minutes Cooking Time: N/A minutes Servings: 1 Recipe Source: ChopChopFamily.org Ingredients 1/2 cup yogurt, non-fat vanilla 1/4 cup blueberries or strawberries, fresh or frozen (thawed) […]
Lentil Burgers
Lentil Burgers These yummy vegetarian burgers are made from lentils and are loaded with protein. Try dressing them up on a whole wheat bun with your favorite veggies and spreads. Average Cost: $10.42 Prep Time: 15 minutes Cooking Time: 45 minutes Servings: 8 Recipe Source: MyPlate – Tastee Burgers Ingredients 1 1/4 cup lentils 3 […]
Baked Lentil Casserole
Baked Lentil Casserole Baked lentils, vegetables, and cheese make a complete vegetarian dinner in one dish. Average Cost: $6.16 Prep Time: 10 minutes Cooking Time: 65 minutes Servings: 5 Recipe Source: MyPlate – Baked Lentil Casserole Ingredients 1 cup lentils (rinsed) 3/4 cup water 1/2 teaspoon salt 1/4 teaspoon ground black pepper (optional) 1/2 cup […]
Tofu with Broccoli
Tofu with Broccoli Tofu cooked until golden brown, and broccoli sautéed in a soy and scallion sauce make up this one-skillet meal. Serve with a side of brown rice for a quick meal. Average Cost: $8.19 Prep Time: 20 minutes Cooking Time: 35 minutes Servings: 4 Recipe Source: My Plate Kitchen Ingredients 1 pound firm […]
Spring Vegetable Soup
Spring Vegetable Soup Enjoy this tasty soup with your favorite whole grain bread sandwich. The recipe doubles easily if you need to accommodate a large family or group. Average Cost: $10.70 Prep Time: 10 minutes Cooking Time: 30 minutes Servings: 4 Recipe Source: My Plate Kitchen Ingredients 1 tablespoon extra virgin olive oil 1/4 red […]
Oven Fried Chicken with Summer Squash
Oven Fried Chicken with Summer Squash This dish is a great way to bring the family to the table. Average Cost: $16.09 Prep Time: 10 minutes Cooking Time: 45 minutes Servings: 6 Recipe Source: USDA Soulful Recipes Ingredients 1 cup finely crushed cornflakes ¼ teaspoon salt ½ teaspoon ground black pepper 1 teaspoon onion powder […]
