Cost breakdown

Recipe Making Process

Getting the ingredients for this recipe is quite simple and easy. The produce is fresh and simple to find at Walmart, and since avocados and tomatoes are often in season during warmer months, they are more flavorful and affordable during those times. For sustainability, you can swap tomatoes for seasonal veggies like sauteed spinach or roasted peppers in the winter. You also don’t need to use too much butter, which can help with budget savings since you can have more leftovers for other recipes.

Before cooking, it helps to practice mise en place. Mise en place is a French culinary term that means “putting in place”. This just means that you do some preparation before you start cooking. In this recipe, you should set out all ingredients, slice the tomatoes and avocados, and then heat the pan. This should make the cooking process smoother and a lot less stressful. I recommend doing this before starting to cook with any recipe.

The highlight of this recipe is the egg frying technique. Cooking eggs “over easy” or “over medium” requires an amount of control over both the time and temperature of the eggs. Keeping the pan at medium heat can prevent burning, while flipping the egg helps ensure a thoroughly cooked egg with a soft, runny yolk (if desired) without breaking it. This technique requires confidence and practice. It might not turn out the best the first time, heck, it’s still hard for me sometimes, but it gets easier the more you do it, and it’s a technique that can be built upon for future recipes.

Nutritionally, this meal provides fiber from the multigrain bread, healthy fats from avocados, vitamins (C, K, and B9) from the tomatoes, and protein from the eggs. All these ingredients help to support steady energy and focus during those long study periods.

The final dish should be vibrant with golden eggs over the bright green avocado and red tomato. The textures blend well with a perfect mixture of the eggs, vegetables, and toast. The slight spice from the tajin also gives it a tangy kick that leaves you satisfied.

Next time I have this for breakfast, I might try adding some shredded cheese or swapping the butter for olive oil for extra heart-healthy fats.

Overall, this recipe is a must-try for busy students who want to eat better without overspending or taking hours in the kitchen. It’s a small step towards building lifelong knowledge that can continue to help you even after college.

Wholesome in a Hurry

Author: Gunner Maw Courses:Breakfast

Difficulty:BeginnerPrep time: 30 minutesCook time: 40 minutesRest time: 40 minutesTotal time:1 hour 50 minutesServings:4 servingsEstimated Cost:25 $Calories:300 kcal Best Season:Available

Description

This is a simple and easy breakfast option full of nutrients and whole foods to help with satiety throughout a busy day, all on a budget.  

Ingredients

• Great Value Multigrain Bread (8 slices)
• Avocados (4)
• Butter (1 stick or less)
• Eggs (8)
• Roma Tomatoes (4)
• Organic Bananas (1 bundle)
• tt Salt
• tt Pepper
• tt Tajin
• tt Onion Powder

Instructions

1. Heat up a large pan to medium heat and grease it with enough butter to coat the base of the pan. A little goes a long way.
2. Crack 4 eggs at a time on the pan once heated, and cook 90% on one side and 10% on the other for the desired runniness of eggs (over easy, 3 1/2 minutes total, over medium, 4 1/2 minutes total, and over hard, 5 1/2 minutes or more). Don’t break the yolks.
3. Season the eggs with a little salt, pepper, tajin, and onion powder while cooking.
4. While the eggs are cooking, put 4 pieces of bread in the toaster.
5. While the eggs and toast are cooking, cut the tomatoes into thin slices, and cut the avocados into slightly thicker slices/wedges.
6. Once the toast is done, spread just enough butter to lightly coat the surface of the bread, and place the avocado, tomato, and cooked egg on the toast in that order.
7. Repeat for the second batch of 4 toasts so that each serving has 2.
8. Serve with a banana and enjoy!

Video

Keywords:BMeal Prep Easy cooking Nutrient Dense Healthy Eating Easy and Delicious, Budget friendly, delicious, easy, Eating in college, healthy eating, inexpensive, nutritious, Quick, Quick breakfast, simple

Cost Breakdown

Recipe Making Process

1. We started by preheating the oven to 425 degrees before gathering and prepping our ingredients. This included chopping the sweet potatoes (seen below) into uniform cubes. Taking just five minutes to prepare your ingredients allows for a quick and easy cooking process.

2. Once our sweet potatoes were nicely cut, we combined salt, pepper, paprika, onion powder, and garlic powder in a small bowl. This part is fully customizable, as you can use any seasonings of your choice!

3. Combine your spices, sweet potatoes, and 1 tablespoon of oil in a large bowl and toss together until the sweet potatoes are evenly coated.

3. The sweet potatoes are cooked using roasting, a simple yet effective technique where food is cooked by dry heat in an oven. The key to perfectly roasted vegetables is a high temperature (425°F for this recipe), using a small amount of oil to prevent sticking and help with browning, and not overcrowding the pan. Giving them space allows the heat to circulate, which results in those delicious crispy edges you see!

5. While the sweet potatoes are roasting for 25-35 minutes, this is where your knife skills come in handy for preparing the fresh toppings, like the cilantro and avocado. You can also portion the cheese.

6. As the sweet potatoes continue to roast, it is time to move to the stovetop to sauté the ground beef. You will then season to taste with taco seasoning!

7. Drain any excess grease and dispose of it in the trash can. Grease should never be poured down the sink drain!

8. Once the sweet potatoes are roasted (soft on the inside and slightly caramelized on the edges) and the beef is cooked, all that is left to do is assemble the toppings. Don’t forget your cottage cheese for that delicious added protein!

9. When serving this dish, it tastes best when the beef and sweet potatoes are served warm! We like to place the cottage cheese on top of the beef and potatoes, then top it with our avocado slices and chopped cilantro!

I wouldn’t make any major changes to this recipe, because I love that it can be easily customized to your liking. You can swap which meat is being used, make it more/less spicy, and even add more veggies like roasted bell peppers or broccoli!

Sweet Potato Protein Bowl

Author: NDFS-1240-001 Wednesday Group 3 Cooking Method:Roasting Sautéing Cuisine:Modern American Courses:Dinner Lunch Lunch, Dinner

Difficulty:BeginnerPrep time: 15 minutesCook time: 35 minutesRest time: 10 minutesTotal time: 45 minutesCooking Temp:425 FServings:4 servingsEstimated Cost:3.02 $ per servingCalories:500 kcal Best Season:Winter, Fall, Available

Description

This meal by the Balanced Nutritionist provides a fantastic source of protein (from the beef and cottage cheese) to keep you full, complex carbohydrates (from the sweet potato) for sustained energy, and healthy fats (from the avocado). It’s a true all-in-one meal perfect for a busy student.

Ingredients

• Ground Beef 1lb
• Sweet Potato 2 medium
• Cottage Cheese 1 cup
• Avocado 1 small
• Cucumber 1
• Cherry Tomato (Optional) 1 cup
• Spinach (Optional) 1 cup
• Olive Oil 1 Tbsp
• Chili Powder (Substituted with Taco Seasoning) 1 tsp
• Garlic Powder 1/2 tsp
• Paprika
  (Substituted with Taco Seasoning) 1/2 tsp
• Salt 1/2 tsp
• Pepper 1/4 tsp

Instructions

1. Pre-heat the oven to 425
2. Prepare the vegetables, chop the sweet potatoes. Slice the avocado and roughly chop the cilantro.
3. In a medium bowl, toss the diced sweet potatoes with 1 Tbsp olive oil, 1/2 tsp salt, 1/4 tsp pepper, 1/2 tsp garlic powder, 1/2 tsp onion powder, and 1/2 tsp paprika.
4. Spread the seasoned sweet potatoes on a baking sheet and roast for 25-35 minutes until tender and caramelized.
5. While potatoes roast, heat 1 Tbsp olive oil in a skillet over medium heat. Add the ground beef and taco seasoning. Sauté until the meat is fully browned and broken apart (7-10 minutes).
6. Assemble: Divide the cottage cheese (1/2 cup per bowl), cooked beef, and roasted sweet potatoes into 4 bowls. Top each serving with the sliced avocado and chopped cilantro.

Keywords:easy, Eating in college, nutritious, protein, Quick

Trying to eat something appetizing that’s not just instant ramen or another sad frozen dinner? As a college student on a tight schedule and even tighter budget, finding a delicious, satisfying meal that doesn’t break the bank or take hours to prepare can feel impossible sometimes, especially if you’re one of the lucky ones that gets to live with food allergies such as myself. But what if we told you there’s a recipe that’s quick, super budget-friendly, naturally gluten and dairy free, and is easily tweaked for any other food sensitivities? Get ready to transform your dorm-room dining with this incredible Cilantro Lime Chicken and Rice Bowl recipe by Laura on delish.com—it’s the perfect weeknight meal that proves you don’t need a culinary degree (or a huge wallet) to eat well!

Cost Breakdown

Recipe Making Process

Your first step when cooking should always be to gather your ingredients and supplies. “Mise en place” is a French culinary term that means everything in its place. This is important when cooking, especially in college, to make sure you have all the ingredients you will need. For this recipe, you will need chicken breasts, basmati rice, black beans, corn, mayonnaise, cherry tomatoes, a bundle of cilantro, limes, an avocado, taco seasoning, as well as an assortment of spices. Once those ingredients are gathered, you are ready to get started!

First, start by making the cilantro lime rice. You can use a rice cooker or a medium saucepan. To use the saucepan, add 1 3/4 cup of water, 1/2 tsp salt, and 1 1/2 cups of basmati rice. Bring to a boil. Then cover and reduce the heat to medium-low. Let that simmer until all the water is absorbed and the rice is tender, usually about 17 minutes. After starting the rice, you can chop the limes, avocados and tomatoes and store them somewhere cold to top the bowl at the end.

While the rice is cooking, or beforehand, prepare the aioli. Start by finely chopping the cilantro. Once chopped, set aside 1/2 cup for the cilantro lime rice, and add 2 Tbsp to a medium bowl. Mince the jalapeno, measure 1 Tbsp, and add to the bowl. Next, juice the limes. Measure and set aside 2 Tbsp for the rice, and add 1 1/2 tsp to the aioli. Lastly, add 1/8th tsp of garlic powder, 2 tsp of water, and 1/4 cup of mayo. Stir to combine. Season with salt and pepper to taste.

Next, prepare the chicken. Start by cutting off any fatty parts, and slice the breast lengthwise into 1/2 inch strips. Then cut the strips into 1/2 inch cubes.

In a medium nonstick skillet, heat 1 Tbsp of olive oil over medium heat. Add chicken, and season with seasonings of your choice. Taco seasoning, or a combination of paprika, garlic powder, and pepper are great options! Cook through, turning occasionally until the internal temperature reaches 165 degrees Fahrenheit.

While the chicken is cooking, finish the rice by adding the previously set aside 1/2 cup cilantro, and 2 Tbsp Lime juice. Add 1 tsp of olive oil and salt. Fluff with a fork, and stir to combine. Keep warm.

Once chicken is finished cooking, remove to a plate.

Return the skillet to medium and add the corn. Cook corn, tossing occasionally until warmed through, about 2 minutes. Season with salt and pepper. Scrape onto a plate.

Add remaining tablespoon of olive oil to skillet and taco seasoning. Cook over medium, stirring constantly, until spices are toasted and fragrant, about 30 seconds. Add the black beans and season with salt and pepper. Cook, stirring occasionally, until the beans are warm, about 2 minutes. Remove from the heat.

Once all the ingredients are cooked, it’s time to assemble the bowl.

Fill a shallow bowl with rice. Top with corn, black beans, tomatoes, avocado, and chicken. Drizzle each bowl with aioli and garnish with cilantro. Serve and enjoy!

Cilantro Lime Chicken & Rice Bowl

Author: Food Literacy Students Cooking Method:Boiling Cuisine:Mexican Courses:Dinner Lunch, Dinner

Difficulty:BeginnerPrep time: 15 minutesCook time: 35 minutesTotal time: 50 minutesServings:4 servingsEstimated Cost:18.12 $Calories:906 kcal Best Season:Summer, Fall

Ingredients

Cilantro Rice

• 1 1/2 cups basmati rice
• Kosher salt, to taste
• 1/2 cup cilantro, roughly chopped
• 2 Tbsp lime juice
• 1 tsp olive oil

Cilantro-Lime Aioli

• 1/4 cup mayonnaise
• 2 Tbsp cilantro, finely chopped
• 1 Tbsp jalapeno, minced
• 1 1/2 tsp lime juice
• 1/8 tsp garlic powder
• Kosher salt, to taste
• Freshly ground black pepper, to taste

For the Bowl

• 2 Tbsp olive oil
• 3 cups chicken breast, cooked and cut into strips or cubes
• 2 cups corn, fresh or frozen
• 1 1/2 tsp taco seasoning
• 1 (15 oz) can of black beans, drained and rinsed
• 1 avocado, sliced
• 1 1/2 cup cherry tomatoes, quartered

Instructions

1. Make rice: In a medium saucepan, combine the 1 1/2 cups rice with 1 ¾ cup water and ½ teaspoon salt. Bring to a boil. Cover and reduce heat to medium-low. Simmer until the rice is tender and water is absorbed, about 17 minutes.
2. Remove rice from the heat and let cool slightly. Fluff the rice with a fork and stir in 1/2 cup roughly chopped cilantro, 2 Tbsp fresh lime juice, and 1 tsp olive oil.
3. Meanwhile, make aioli: In a medium bowl, whisk 1/4 cup mayonnaise with 2 Tbsp cilantro, 1 Tbsp mined jalapeno, 1 1/2 tsp fresh lime juice, 1/8 tsp garlic power and 2 teaspoons of water. Season with salt and pepper.
4. Cube chicken. In a medium nonstick skillet, heat 1 tbsp of olive oil, add chicken and season with the seasonings of your choice, we found cumin or the extra taco seasoning is really yummy! Cook through, turning occasionally until the internal temperature is 165 degrees Fahrenheit. Remove to a plate.
5. Return the skillet to medium and add the corn. Cook corn, tossing occasionally until warmed through, about 2 minutes. Season with salt and pepper. Scrape onto a plate.
6. Add remaining tbsp of olive oil to skillet and 1 1/2 tsp taco seasoning. Cook over medium, stirring constantly, until spices are toasted and fragrant, about 30 seconds. Add the black beans and season with salt and pepper. Cook, stirring occasionally, until the beans are warm, about 2 minutes. Remove from the heat.
7. Fill a shallow bowl with rice. Top with corn, black beans, tomatoes, avocado, and chicken. Drizzle each bowl with aioli and garnish with cilantro.

Video

Notes

• We found you may need a tbsp more lime juice in the rice.
  Don’t forget to taste as you cook! Make it your own and have fun!

Keywords:Allergy-friendly, budget-friendly, college student, nutritious, quick dinners

This is a recipe to look forward to eating and it will allow you to show off your culinary skills to your friends. Do you know someone that has dietary restrictions such as dairy or gluten? You can easily make minor substitutions to a few ingredients without devaluing the flavor or satisfaction of this dish so it works for anyone.

Cost Breakdown

Recipe Making Process

Follow these steps to make your Mexican Chicken Burrito Casserole

1. Preheat oven to 400 degrees Fahrenheit. Add chicken to a greased 9×13 baking dish.
2. Add in diced bell peppers.
3. Add the uncooked rice.
4. Sprinkle in the fajita seasoning and cayenne pepper.
5. Add the diced onions.
6. In a separate bowl whisk together the chicken broth, green chilies, tomato paste, and olive oil. Add the broth mixture to the baking dish and stir to combine with the rice mixture.
7. Add the corn.
8. Add the black beans.
9. Cover the baking dish with foil and bake for 65-70 minutes or until all the liquid is absorbed.
10. Remove the baking dish from the oven, remove the foil, and sprinkle evenly with grated cheese. Return baking dish to oven for 5-10 additional minutes until the cheese is melted. Enjoy!

The slide show below shows each step as the burrito casserole is assembled for baking.

Easy Chicken Burrito Casserole

Author: Food Literacy Students Cooking Method:Baking Cuisine:Mexican Courses:Dinner

Difficulty:BeginnerPrep time: 30 minutesCook time: 40 minutesRest time: 40 minutesTotal time:1 hour 50 minutesCooking Temp:100 CServings:4 servingsEstimated Cost:25 $Calories:300 kcal Best Season:Available

Description

This recipe by Haute and Healthy Living is a casserole dish that incorporates all the common and popular ingredients of Mexican food, such as seasonings, rice, chicken, some spices. It is easy because it is done using one dish, which is thrown into the oven to cook.

Ingredients

• 1/2 cup onion, finely diced, for flavor
• 1 red bell pepper, diced, adds a nice color.
• 1 cup uncooked parboiled long-grain brown rice (can also use long-grain white rice)
• 3 Tbsp fajita seasoning, either homemade or store-bought fajita seasoning mix will do!
• 1/8 tsp cayenne pepper, optional
• 1 cup corn, frozen
• 1 (14 oz) can black beans, drained and rinsed
• 5 cups shredded chicken (we used canned chicken, 3 cans, to save on price)
• 3 cups chicken broth, important for the rice
• 1 (4 oz) can mild green chilies, will give this easy burrito casserole Southwestern flavor.
• 1 Tbsp olive oil, just use a little to help prevent the rice from sticking together.
• 2 Tbsp tomato paste, full of rich flavor, tomato paste helps to give more flavor to the rice.
• 1 1/4 cups Monterey Jack cheese, shredded, over the top for a perfect cheesy crust.

Instructions

1. Preheat oven to 400°F. 
2. In a bowl or measuring cup, whisk together the chicken broth, green chiles, tomato paste, and olive oil until well combined.
3. Add onion, bell pepper, uncooked rice, fajita seasoning, cayenne (if using), shredded chicken, black beans, and corn to the baking dish.
4. Add the broth mixture to the baking dish and stir to combine with the rice mixture. Give it an additional stir until well combined.
5. Cover the baking dish with aluminum foil and then transfer to the oven to bake for 65-70 minutes or until all of the liquid is absorbed.
6. Once complete, remove the baking dish from the oven, remove the aluminum foil, and sprinkle evenly with grated cheese. Return the baking dish to the oven for a final 5-10 minutes until the cheese has melted and is slightly golden.
7. Remove from the oven, allow to cool for 5-10 minutes, and serve with a sprinkle of fresh cilantro, green onion, salsa, and avocado, if desired.

Notes

• For faster baking time: cook the rice partially or fully before adding to the pan.
• Alternatively, you can cook in a crockpot, by placing all the ingredients from step 3 in a crockpot.

Keywords:budget-friendly, casserole dinner, easy dinner, gluten-free, Mexican

Cost Breakdown

Sheet pan meals are the perfect meal for a busy college student! This only uses a few dishes so you won’t be the roommate leaving a bunch of dishes in the sink. The hardest thing you will do is setting a timer and making sure you are adding ingredients at the right time.

While shopping for this recipe at your nearest grocery store you can mix and match different ingredients that suit your tastes and budget. You can pick between regular or sweet potatoes, and try different types of protein like turkey, chicken, or beef — even mix in different veggies to spice it up! Anything can work for this recipe, even the weird ingredients hiding in the back of your fridge.

Recipe Making Process

Step 1:

Preheat your oven to 425 degrees, then chop your ingredients. Slice your sausage into coins, potatoes into quarters and broccoli into even sized florets.

Step 2:

Mix up your spices and glaze. Mix potatoes with half of the glaze and spread onto a sheet pan. Roast for 15 minutes.

While that is cooking, put the rest of the glaze on the broccoli.

Step 3:

Put the sausage coins onto the pan and cook for another 10 minutes.

Then add broccoli onto the pan and cook for another 15 minutes.

Step 4:

Once your final timer has gone off, use a fork to test a potato wedge to ensure tenderness. Once it is to your liking you can take it out of the oven and enjoy your nutritious meal and still have the brain power to ace those midterms!

Easy Sheet Pan Meal

Author: Food Literacy Students Cooking Method:Roasting Cuisine:American Courses:Dinner Lunch

Difficulty:BeginnerPrep time: 10 minutesCook time: 40 minutesTotal time: 50 minutesCooking Temp:450 FServings:4 servingsEstimated Cost:12.00 $Calories:521 kcal Best Season:Summer, Fall

Description

This easy roasted sheet pan meal inspired by Kaylyn’s Kitchen is loaded with veggies and protein, and quick for anyone to make!

Ingredients

• 2 medium potatoes, cut into medium sized cubes
• 3 tbsp olive oil
• 1 tbsp balsamic vinegar
• 1 tsp garlic powder
• fresh ground black pepper to taste
• 1 pkg. (4-5 links) pre-cooked chicken, turkey, or pork sausage (about 14-16oz. sausage)
• 1 lbs broccoli, trimmed and cut apart to make about 3/4 pound broccoli pieces
• salt and additional fresh-ground black pepper to taste

Instructions

1. Preheat oven to 425
2. Slice sausage in coins, potatoes into wedges, and broccoli into even sized
   florets
3. Mix together glaze from oil, vinegar, and spices. coat the potatoes in half of the glaze and spread onto pan. Roast potatoes for 15 minutes.
4. After potatoes have roasted add sausage onto pan and bake for 10 more minutes.
   Coat the broccoli in the rest of the glaze
5. Add broccoli to pan after sausage has roasted and roast for 15 minutes.
6. After the final timer has gone off, take out of the oven and serve.

Keywords:budget-friendly, inexpensive, nutritious, quick dinners, sheet pan, simple, vegetable meal

College life is busy, between classes, jobs, and a social life. Cooking often gets pushed to the back burner, but it doesn’t have to be complicated or time-consuming. If you’re looking for an easy, satisfying, and flavorful dish, Shakshuka is a great choice! This dish by Holly on Spendwithpennies.com only requires one-pot and 30 minutes of your time. Shakshuka is a simple combination of poached eggs in a spicy tomato sauce. Its origins are debated but it has early ties to many North African countries. Today Shakshuka is a very popular dish in both North Africa and Middle Eastern countries, people enjoy it for breakfast, lunch, and dinner at home and in restaurants. It is also easy to customize and can be based on your preferences or adjusted depending on what’s in your pantry. Not only is it delicious and easy, but it is also nutritious, hearty, and perfect for any meal of the day!

Cost Breakdown

Recipe Making Process

Shakshuka is a simple sauce made up of red peppers, onions, and tomatoes. It is seasoned with incredible spices and cooked until it is a thick sauce. Red peppers are a great source of vitamin C, E, and A. Vegetables can be hard to incorporate into a college diet, but the benefits and nutrients they provide are crucial to a healthy diet. This recipe makes incorporating vegetables both easy and delicious.

The tomatoes are the bulk of the sauce and create a depth of flavor in the recipe. Fresh tomatoes are not always in season and can be quite expensive. Don’t fret! Canned tomatoes are an affordable and accessible option for college students. Canned tomatoes are a great way to save money for this recipe and they allow for a mess-free prep. Tomatoes are a great source of antioxidants and vitamins. Not only that, but they are truly tasty.

Eggs create a great source of protein within this recipe. Protein is an important part of a balanced and satisfying meal.

Shakshuka is simple and easy to make:

1. Add onions and garlic to a pot and cook until tender

2. Add diced red pepper and seasoning. Adjust seasonings to taste.

3. Add tomatoes and cook until thickened on simmer

Cooking the onions and garlic together creates a fragrant and flavorful meal. Adding the seasonings is crucial to the flavor and spice of this dish. The level of spice can be completely up to you!

From here, all you have to do is cook the eggs, right there in the pan by creating little wells for them to sit in. No extra dishes necessary!

Shakshuka can be stored in the refrigerator for up to 3 days. It is great for meal prepping and is easy to reheat on a stressful day for a college student!

Shakshuka is best served with toasted bread or roasted potatoes.

Easier than it sounds Shakshuka

Author: Ali, Allysa, Scout, Tatelyn Cuisine:Middle Eastern North African Courses:Lunch, Dinner Breakfast Brunch

Difficulty:BeginnerCook time: 25 minutesTotal time: 40 minutesServings:4 servingsEstimated Cost: $ 13.50

Description

A simple, one pan nutritious meal for anytime of day.

Ingredients

• 1 Tablespoon Olive Oil
• 1 Yellow Onion, diced
• 2 Cloves Garlic, minced
• 2 Small Red Bell Peppers, diced
• 1 Teaspoon Paprika
• 1 Teaspoon Cumin
• 1/2 Teaspoon Ground Coriander
• 1/8 Teaspoon Cayenne Pepper, or to taste
• Salt and Pepper, to taste
• 28 Ounces Canned Whole Tomatoes, with juices
• 6 Eggs
• 1 Tablespoon Fresh Cilantro, chopped

Instructions

1. Crush tomatoes with your hands (or a whisk) until they’re broken up, set aside.
2. In a 10″ skillet, cook onions and garlic in oil until tender. Add bell pepper and cook an additional 6-7 minutes or until very soft.
3. Add seasonings and cook until fragrant, about 1 minute. Add tomatoes and simmer until thickened, about 10 minutes.
4. Use the back of the spoon to gently create wells for the eggs. Crack an egg into each well.
5. Turn skillet down to simmer, cover with a lid, and gently simmer for 4-6 minutes or until eggs are set.
6. Garnish with fresh cilantro and serve with toast or roasted potatoes.

Video

Notes

• Store in an airtight container in the fridge for up to 3 days. Reheat in the microwave and refresh flavors with salt and pepper.

Keywords:easy, Eating in college, Healthy, inexpensive, nutritious, one pot, simple

This recipe only requires a simple oven bake that beginner cooks everywhere can master. This is perfect for first time college students seeking a wholesome meal while not breaking the budget. The recipe is extremely versatile. You can add or remove anything you like to make this your own! Make it ahead or enjoy it fresh and add a little bit of Greek life to your meals!

Cost Breakdown

Recipe Making Process

Before starting any recipe, it’s essential to gather all your ingredients. For this falafel bowl, you’ll need chickpeas (either canned or dried), garlic, onion, fresh herbs (parsley and cilantro), cumin, coriander, paprika, lemon juice, chicken broth, dill weed, white rice, and olive oil. For the bowl itself, add some tomatoes, cucumbers, onions or any other topping that you would enjoy! You will finish it off with tahini dressing made with yogurt, lemon juice, cucumber, garlic, and dill.

Start by draining and rinsing your chickpeas if using canned. Then, pulse the chickpeas, garlic, onions, fresh herbs, and spices (cumin, coriander, paprika) in a food processor. The key here is to pulse the ingredients, not puree them, as you want a texture that holds together but still has some bite. Next, shape the falafel mixture into small balls or patties, about 1-2 inches in diameter. The mixture should stick together, but don’t worry if it’s a little crumbly. You can gently press it together to form a nice ball shape.

Preheat your oven to 400°F (200°C) and place the shaped falafel on a baking sheet lined with parchment paper. Brush them lightly with olive oil and bake for 20-25 minutes, flipping halfway through, until golden brown and crispy.

While those are cooking, begin cooking the rice. Rinse the rice, giving it some time to soak. Cut the onions and garlic and add them in. Then, add the broth and lemon juice and bring to a boil. Cover and cook for 20 minutes and then allow it to sit untouched for at least 10 minutes, then stir in the fresh dill.

The final thing you will have to prepare is the tahini dressing. This is really straight forward, just combine the diced cucumber, yogurt, lemon juice, garlic, salt, oil, and dill. Mix together, and you are ready to start assembling!

You can get creative with the toppings. We chose tomato, onion, cucumbers, feta cheese, and lemon. However, you can customize this recipe to your liking! It can be catered to your own prefrence! This is a great option for meal prepping or you can easily prepare this day of!

Easy Mediterranean Bowls

Author: groupfour Courses:Dinner Lunch Lunch, Dinner Plant-based Vegetarian

Difficulty:BeginnerPrep time: 10 minutesCook time: 24 minutesRest time: minutesTotal time: 34 minutesCooking Temp:400 CServings:4 servingsEstimated Cost:19.27 $Calories:327 kcal Best Season:Summer

Description

This recipe is perfect for beginner cooks trying to increase their skillset. It is delicious, nutritious, and easy to master!

Ingredients

For falafel:

• 1 can chickpeas, drained and rinsed
• 1 cup fresh parsley
• 1 cup fresh dill
• 1 small yellow onion
• ½ tsp black pepper
• ¼ tsp cayenne powder
• ¼ tsp coriander
• ½ tsp ground cumin
• 1 tbsp flour
• 4 cloves garlic
• 1 tsp baking powder
• 2-3 tbsp olive oil

For rice:

• 2 Tbsp lemon juice
• 2 cups white rice
• 1 medium yellow onion
• 1 tsp dill weed
• 1 garlic clove
• 2 cups chicken broth
• 1 lemon (for taking pictures)

For sauce:

• ½ cup grated cucumber
• 1 cup greek yogurt
• 1 tbsp lemon juice
• 1 garlic clove
• 1 tbsp fresh dill
• Other ingredients needed:
• 2 tomatoes
• 2 oz feta cheese
• 1 Red onion

Instructions

1. Drain and rinse the canned chickpeas. Add the fresh parsley, fresh dill, diced yellow onion, seasonings, baking powder, and coconut flour to a food processor. Then add the chickpeas on top of everything (for easier blending).
2. Pulse until all of the falafel ingredients are minced and combined. Note: you may need to use a rubber spatula to push down the sides and ensure the chickpeas are blended.
3. Transfer the mixture to a glass bowl and use a wooden spoon to toss again.
4. Preheat the oven to 400°F and line a baking sheet with parchment paper.
5. Use a cookie scooper to scoop falafel. Use your hands to form them into small patties (recipe makes ~12).
6. Place falafel onto baking sheet and then drizzle generously with olive oil (this is how the falafel becomes crispy and golden brown since we’re not frying them).
7. Bake for 12 minutes. Flip the falafel over (drizzle with more olive oil if needed) and bake for another 12 minutes.

8. While the falafel is baking, make the Lemon Rice and prep any additional fresh vegetables you plan to serve with it. Mix together the sauce ingredients.
9. After the falafel is cooked, allow it to cool for at least 10 minutes (helps the patties hold their shape). Serve over rice, tahini sauce, fresh pita, and greek salad (I do a mix of cucumbers, tomatoes, feta cheese, tossed in some gyro seasoning and olive oil)!
10. Pack it up for meal prep or serve it warm! Enjoy!

Keywords:Budget friendly, college meals, meal-prep, Mediterranean food, nutritious, Quick dinner

Cost Breakdown

Recipe Making Process

• Preheat oven to 450 degrees F
• Place chicken breasts between two sheets of heavy plastic (Resealable freezer bags work well) on a solid, level surface. Firmly pound chicken with the smooth side of a meat mallet to a thickness of 1/2-inch.

• Season chicken thoroughly with salt and pepper. Dredge chicken in flour using a sifter or strainer, evenly coating both sides.
• Beat eggs in a shallow bowl and set aside. Mix bread crumbs and 1 cup Parmesan cheese in a separate bowl, set aside.
• Dip a flour-coated chicken breast in beaten eggs. Transfer breast to the bread crumb mixture, pressing crumbs into both sides. Repeat for each breast. Let rest for 10 to 15 minutes.

• Heat 1/2 inch olive oil in a large skillet on medium-high heat until it begins to shimmer. Cook chicken in the hot oil until golden, about 2 minutes per side. The chicken will finish cooking in the oven.

• Transfer chicken to a baking dish. Top each breast with 2 tablespoons tomato sauce. Layer each chicken breast with equal amounts of mozzarella cheese, fresh basil, and provolone cheese. Sprinkle remaining Parmesan over top and drizzle with 1/2 teaspoon olive oil.
• Bake in the preheated oven until cheese is browned, bubbly, and chicken breasts are no longer pink in the center, 15 to 20 minutes. An instant-read thermometer inserted into the center should read at least 165 degrees F (74 degrees C).

Chicken Parm with Marinara Sauce

Author: Whitney, Emily, Karson, James Cooking Method:Simmering Cuisine:Italian Courses:Italian American Lunch, Dinner

Difficulty:BeginnerPrep time: 30 minutesCook time:1 hour Total time:1 hour 30 minutesServings:8 servingsEstimated Cost:6.60 $Calories:151 kcal

Description

A simple and delicious marinara sauce that can be used on anything – from pasta, to pizza, to this delicious chicken parm! And the chicken parm is a breaded chicken breast that is first pan-fried, then topped with the marinara sauce and cheese! Finish this dish by baking in the oven until the cheese is melted!

Ingredients

Best Marinara Sauce

• 2 (14.5 oz) cans of stewed tomatoes
• 1 (6oz) can of tomato paste
• 4 Tbsp freshly chopped parsley
• 1 clove garlic, minced
• 1 tsp dried oregano
• 1 tsp salt
• 1/4 tsp ground black pepper
• 6 Tbsp olive oil
• 1/3 cup finely diced onion
• 1/2 cup white wine (or substitute with 1/4 cup white wine vinegar and 1/4 cup white grape juice)

Chicken Parmesan

• 8 skinless, boneless chicken breast halves
• salt and freshly ground black pepper to taste
• 4 large eggs
• 2 cups panko bread crumbs, or more as needed
• 1 ½ cups grated Parmesan cheese, divided
• 4 tablespoons all-purpose flour, or more if needed
• 1 cup olive oil for frying, or as needed
• 1 cup prepared tomato sauce
• ½ cup fresh mozzarella, cut into small cubes
• ½ cup chopped fresh basil
• 1 cup grated provolone cheese
• 4 teaspoons olive oil

Instructions

Best Marinara Sauce

1. Place tomatoes, tomato paste, parsley, garlic, oregano, salt, and pepper in a food processor; blend until smooth.
2. Heat oil in a large skillet over medium heat. Add onions and cook until slightly softened, about 2 minutes.
3. Stir in blended tomato sauce and white wine (or vinegar and grape juice substitute)
4. Simmer, stirring occasionally until thickened, about 30 minutes.

Chicken Parmesan

5. While marinara sauce is simmering, preheat an oven to 450 degrees F.
6. Place chicken breasts between two sheets of heavy plastic (resealable freezer bags work well) on a solid, level surface. Firmly pound chicken with the smooth side of a meat mallet to a thickness of 1/2-inch.
7. Season chicken thoroughly with salt and pepper. Dredge chicken in flour using a sifter or strainer; evenly coating both sides.
8. Beat eggs in a shallow bowl and set aside. Mix bread crumbs and 1 cup Parmesan cheese in a separate bowl, set aside. Dip a flour-coated chicken breast in beaten eggs. Transfer breast to the bread crumb mixture, pressing crumbs into both sides. Repeat for each breast. Let chicken rest for 10 to 15 minutes.
9. Heat 1/2 inch olive oil in a large skillet on medium-high heat until it begins to shimmer. Cook chicken in the hot oil until golden, about 2 minutes per side. The chicken will finish cooking in the oven.
10. Transfer chicken to a baking dish. Top each breast with 2 tablespoons tomato sauce. Layer each chicken breast with equal amounts of mozzarella cheese, fresh basil, and provolone cheese. Sprinkle remaining Parmesan over top and drizzle each with 1/2 teaspoon olive oil.
    
11. Bake in the preheated oven until cheese is browned and bubbly and chicken breasts are no longer pink in the center, 15 to 20 minutes. An instant-read thermometer inserted into the center should read at least 165 degrees F (74 degrees C).
    

Keywords:Healthy on a budget, Homemade, Italian, Marinara, Sauce

But wait!!! Could your dream be a possibility? Could there be a way to turn your regular toasted bread to be a masterpiece of a meal?!

YES and you’ve come to the right place.

A three-course meal! That takes five minutes! And it’s toast!! No fancy equipment needed. This recipe consists of four fresh and gourmet toasts, developed by Lori at the Kitchen Whisper, that will have your mouth exploding with unique flavors. A loaded toast with fruits, veggies, good carbohydrates and proteins, for every course of your meal: appetizer, main dish, and dessert. Your toast craving will be satisfied and your body will be happily fueled with this hearty goodness in no time.

We know, being college students ourselves, what it’s like to have the “hanger monster” roaming around your mind and needing a fast and cheap meal. Toast is not a bad option! We want to take it to the next level! Choose whatever bread you so desire. Because of allergies, we are making it with gluten-free bread, but whole wheat, Asiago cheese, focaccia, or whatever bread you choose would be exceptional too! These recipes are adapted from The Kitchen Whisperer website, and will change the course of your college-student toast life. We are changing the future of toast. You will never go back to PB and J.

Cost Breakdown

Berry Toast

BAE Toast

Veggie Curl Toast

Caprese Toast

Recipe Making Process

Okay, you’ve got your grocery list… Where to next? Where’s the best place to shop? What’s great is you are a student in college, so there are resources for you! If you are attending Utah State University you have access to the SNAC food pantry which can get you a bag of food free each week, no questions asked. The hard part is you do not always have control over what they give you. But many times there is a good loaf of bread, and if it is in season, you can get some good veggies. If not, the next best option is a relatively inexpensive grocery store near you. We shopped at Smith’s for quality and price, however Walmart and WinCo are also good options.

Zucchini and squash and tomatoes and berries are great and easy to find during the summer and early fall months, but what about those long winter months? Try substituting berries for orange slices or pomegranate seeds. There are canned tomatoes that can be substituted for fresh and as for the squash, look for local winter squash that may be available to you!

To help reduce the cost of the gourmet toasts, we chose toasts with similar ingredients. This way, we can make varying meals throughout the week while using as much of the same ingredients to save money. One example of this is with our Caprese and BAE toast options. They are both avocado based toasts, but all of the ingredients differ. They have very different flavors but by using avocados for multiple toasts we can save money on other ingredients. Another way we worked to reduce the cost was taking advantage of the SNAC pantry when possible. They offer breads and fresh produce that can be used in our toast recipes.

The preparation process may feel the most time consuming, but is essential for an organized and successful cooking outcome. Luckily for you, the mise en place (aka preparation process) of these gourmet toast recipes are simply gathering of the ingredients and cooking tools. For these recipes that means gathering fruits and vegetables, a pot for boiling an egg, as well as cutting boards and knives. Once these items are all called for, the fun begins!

These recipes were so fun and easy to put together. Most of the procedures are pretty self explanatory, just compiling all the ingredients and spreading it out on the toast. The basic skills you need are putting the toast in the toaster, boiling an egg, and correctly measuring out your ingredients. Piece of cake! Or should we say piece of toast!;)

Here are a few cooking tips that might help if you’re a little stuck…

To boil the eggs, in a medium saucepan, add just enough water to cover them. Bring the water to a boil, then set a timer for 10-12 minutes. This will ensure that the yolks are done in the middle. Then, carefully place the boiled eggs in a bowl of ice cold water. This will make them easier to peel and will help them set correctly without turning a pale green color around the yolk.

The Veggie Toast requires veggie curls, which we had never done before, but was a lot easier than it sounds! Start off by filling a bowl with ice water. Wash your vegetables as usual and peel the skin off just the carrot. Then, use your peeler and repeatedly peel one area of the vegetable to get thin strips. They should naturally curl on their own! You can help them curl by rolling them up and sticking them in the water like so….

Super easy and looks super cool, right?! We found that the strips peeled from about 1⁄3 into the width of the vegetable were the best looking. Once you’re ready to use the curls, just dry them off with a paper towel, and boom! Perfection!

Reflection of the Process

These toasts turned out great! They were delicious, full of flavor, and looked beautiful. Another thing that we loved about these toasts was that they were very filling and full of nutrition while still being so easy to prepare and easy to find the ingredients.

Keep it budget friendly. If there is an ingredient that is over the top of your budget, find a quick substitute. The options are truly endless when it comes to making this toast. It does not have to come from all one recipe. Also remember, spices and bigger containers will make more than one piece of toast; don’t be too afraid to invest, and whatever you don’t use, great for snacking!

Presentation is HUGE with these toasts. If it looks good, you’ve already won. Here are a few tricks to ensure mouth watering upon looking at, and consuming, your lovely toasts:

1. Put a thick layer of your base spread on your toast. No one wants dry toast. This will help it be hearty and enhance the look of all ingredients on top.
2. Balance colors! Make the most of the fresh ingredients by spreading out the diverse colors
3. Pile up that toast, baby! Your toast should be overflowing with your scrumptious ingredients.
4. Don’t be afraid to add those spices. Some of them might be new to you but they add such a good flavor! Especially if you are using all the ingredients, you’re going to want a good amount of spice.
5. SERVE IMMEDIATELY. No one likes to bite into a rock instead of toasted bread.

Here are some photos to use as guidelines for how you can top the toasts. This recipe is so fun because it allows you to be CREATIVE. Change it up! Add your own pazazz! Let us know how it goes in the comments!

Gourmet Toasts

Author: Food Literacy Students Cooking Method:Toasting Cuisine:American Courses:Breakfast Dinner Gluten Free Lunch, Dinner Snack

Difficulty:BeginnerPrep time: 5 minutesCook time: 2 minutesRest time: 1 minuteTotal time: 8 minutesServings:8 servingsCalories: kcal Best Season:Available

Description

This recipe is a great and versatile option for anyone looking to spruce up a simple meal. It takes a simple piece of bread and then adds other ingredients to not only increase flavor but the nutritional profile

Ingredients

• 8 slices of bread of your choice

BAE Toast

• 3 pieces of crispy bacon, chopped
• 1 small-medium avocado, peeled, pitted, and scooped
• 1/2 tsp each kosher salt, black pepper, and red pepper flakes
  4 hard-boiled eggs, halved
  2 Tbsp honey
  2 tsp Sriracha

Caprese Toast

• 1/2 small-medium avocado, peeled, pitted, scooped
• 1/4 teaspoon each of dried basil, oregano, kosher salt, and black pepper
• 8 small bocconcini cheese balls (or mini fresh mozzarella)
• 6-8 halved grape tomatoes
• Garnish/Drizzle – micro basil and extra virgin olive oil
• Seasoning – pinch each dried basil/oregano/kosher salt/pepper

Berry Toast

• 1/4 cup ricotta
• 2 tsp honey
• 1/4 tsp vanilla extract
• 2 large strawberries, sliced
• 8 raspberries
• 4 blackberries
• 10 blueberries
• Garnish with fresh mint

Veggie Curls Toast

• 1/3 cup plain hummus
• 1/4 cup plain Greek yogurt
• Thinly shaved zucchini, carrots, and squash (keep in water to help curl)
• Pinch of dried dill, kosher salt, and black pepper
• Drizzle of extra virgin olive oil

Instructions

1. BAE Toast: In a bowl smash the avocado with the salt, pepper and red
   pepper flakes; set aside. In a separate bowl, whisk together the honey and sriracha. On each slice of toast spread some of the smashed avocado. Add 2 halves of the egg on top, some chopped bacon and finish with a drizzle of sriracha honey sauce.
2. Caprese Toast: In a bowl smash the avocado with the dried basil, oregano,
   kosher salt, and black pepper; set aside. On each slice of toast spread some of the Italian smashed avocado. Place 3-4 bocconcini balls, and 2-3 grape tomato halves. Finish each toast with a pinch of dried basil/oregano/kosher salt/pepper, a garnish of micro basil, and a drizzle of extra virgin olive oil.
3. Berry Breakfast Toast: In a food processor add the ricotta, 1 teaspoon of honey, and vanilla bean extract. Process until smooth and creamy; set aside. On each slice of toast spread out the sweetened ricotta, top with
   fresh berries. Finish with a drizzle of honey and a garnish of
   mint.
4. Veggie Curls Toast: On each slice of toast spread out the hummus. Next gently smear on some of the Greek yogurt. To each slice of toast add a ribbon of each vegetable, sprinkle with a pinch of herbs and finish it with a drizzle of extra virgin olive oil..

Keywords:Bread, breakfast, Dinner, Gourmet, Healthy, Quick meals

There are quite a few vegetables that need to be chopped, but we will discuss proper cutting techniques and tricks in the recipe description that will help you cut each ingredient quickly.

Making Cowboy Caviar is a super fun and easy process. Once you figure out different knife cuts and the proper way to hold your knife, it is really quite relaxing. Getting to spend a little bit of time just cutting veggies can be fun! The quick and easy preparation process makes this recipe a perfect choose for those times you are in a rush or need a quick healthy side dish to bring to a party. It is also very budget friendly if you are looking to save money. You just need to buy a few vegetables and in addition to few other ingredients that you probably already have at home. This recipe can be very versatile. The vegetables in this recipe can be switched if you don’t like them or if you have other vegetables at home you are wanting to use up.

This dish is very delicious, nutritious, budget friendly, and simple to make. It tastes very fresh and would be great to use for your next home barbecue. It is best served chilled with tortilla chips.

Cost Breakdown

Tips for Making this Budget-Friendly

• The Student Nutrition Access Center food pantry on the USU campus typically has canned beans and corn.
• Buy generic products such as Great Value or Kroger to reduce ingredient cost even more.

Making Cowboy Caviar and Knife Skill Tips

Tip before cutting vegetables: Hold the knife between your thumb and pointer finger on the bolster. Then wrap the rest of your fingers around the handle.

Step 1: Mix the ingredients for the dressing in a large bowl and set aside.

Step 2: Gather the vegetables and other ingredients that will be put into the dressing.

Step 3: Rinse and drain the beans and corn.

Step 4: To cut the bell pepper, gently cut around the top. You do not want to cut all the way through the pepper. Turn it upside down so the stem is facing downward. Cut along each of the sections of the pepper (there will be three or four, depending on the pepper). Gently pull each section away from the pepper. Slice each section into four thin strips. Then dice. See the video for a more detailed visual.

Step 5: Cut the top of the onion off, leaving the bottom intact. Cut the onion in half. Beginning at one side, make cuts all the way across the onion. Then turn the onion and make perpendicular cuts. You should have small, diced onions. See the video for a more detailed visual.

Step 6: Slice the jalapeno in half and remove the seeds (you can leave some in if you like more of a kick). Cut the jalapeno into thin circles and proceed to mince the jalapeno until you are left with very small pieces. See the video for a more detailed visual.

Step 7: Chop the cilantro. See the video for a more detailed visual.

Step 8: Cut the avocado in half, throwing away the seed. Peel the skin gently off. Flip the avocado so the rounded side is facing up. Make thin slices lengthwise all the way across the avocado. Then turn it 90 degrees and slice all the way across the avocado. This should create little cubes of avocado. See the video for a more detailed visual.

Step 9: Add all the ingredients into the bowl with the dressing and mix well.

Eat with your favorite bag of chips, as a side for a hamburger, or just straight out of the bowl!

Cowboy Caviar

Author: Food Literacy Students Cuisine:Mexican American Courses:Lunch Dinner Snack Side dish

Difficulty:BeginnerPrep time: 15 minutesCook time: 40 minutesRest time: 40 minutesTotal time: 15 minutesServings:6 servingsCalories:300 kcal Best Season:Summer

Description

This Cowboy Caviar from thecozycook is an incredibly quick, easy, and nutrient dense dish that can be made in 15 minutes or less. With crazy college schedules and tight budgets, this dish is sure to save you time and money.

Ingredients

• 1 (15 oz) can black beans, rinsed and drained
• 1 (15 oz) can whole kernel sweet corn, drained
• 1 small red bell pepper, diced
• 1 jalapeno pepper, minced
• 1/3 cup fresh cilantro, finely chopped
• 3/4 cup red onion, diced
• 2 avocados, diced

Dressing

• 1/4 cup lime juice
• 2 Tbsp red wine vinegar
• 1 tsp salt
• 1/2 tsp ground black pepper
• 1 Tbsp honey
• 1/4 tsp chili powder

Instructions

1. Mix the ingredients for the dressing in a large bowl and set aside.
2. Gather the vegetables and other ingredients that will be put into the dressing and chop.
3. Rinse and drain the beans and corn.
4. Add all of the ingredients into the bowl with the dressing and mix well.
5. Eat with your favorite bag of chips, as a side for a hamburger, or just straight out of the bowl!

Video

Keywords:Plant-based, Vegetarian, Vegan, Beans, Healthy, Fresh, No-cook