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

Cost Breakdown

Our Thoughts

You’ll find that this recipe is easy to follow and that cooking under gluten and dairy restrictions can be much simpler than it is sometimes made out to be. This crustless garden veggie quiche is an inexpensive, simple, and incredibly tasty meal option for breakfast, lunch or dinner that everyone can enjoy.

The process of making this meal went very smoothly. We never felt too overwhelmed and were able to enjoy our time in the kitchen. The baking time is a little long but is one hundred percent worth the wait. Preparing your ingredients by chopping vegetables and pre-measuring before starting to sauté the vegetables will be a huge help later on. Whenever you have multiple pans on the stove it is always a good idea to have your ingredients ready to go to avoid leaving anything on the heat for too long. We fell in love with this recipe and will definitely be making it again.

Crustless Garden Vegetable Quiche (Gluten Free and Dairy Free)

Author: Food Literacy Students Cooking Method:Baking Sauteing Cuisine:French Courses:Breakfast Dinner

Difficulty:IntermediatePrep time: 15 minutesCook time: 40 minutesRest time: 40 minutesTotal time: 55 minutesServings:8 servingsCalories:300 kcal Best Season:Summer

Description

This gluten free and dairy free Garden Quiche by savorylotus is the perfect summer dish! Bake it for a healthy breakfast or serve it any time of day! This versatile meal is packed with nutrients and works with a vegetarian diet as well as being an option for gluten and dairy allergies, intolerances and/or preferences.

Ingredients

• 2 Tbsp ghee or avocado oil, divided (use avocado, extra virgin olive, or vegetable oil for dairy free)
• 2 small zucchinis, sliced into thin rounds
• 1/2 small onion, chopped
• 2 cloves garlic, minced
• 3 cups baby spinach
• 1 1/4 cup small tomatoes, sliced into thin slices
• 1 Tbsp fresh basil, minced + extra for garnish
• 8 eggs, large
• 1/4 cup dairy free milk (we used coconut milk)
• 1/2 tsp salt
• fresh ground pepper to taste

Instructions

1. Preheat the oven to 350°F. Liberally grease a pie dish or quiche pan.
2. In a large skillet, melt one tablespoon of fat of choice over medium-high heat. Arrange zucchini rounds in a single layer in the
   bottom of the skillet and cook until starting to brown. Flip zucchini rounds and cook on the other side. Remove from pan.
3. Lower heat to medium, add remaining one tablespoon of fat and cook onions until translucent and beginning to brown, about 3-4 minutes.
4. Add garlic and cook for one minute. Add baby spinach and cook until just wilted. Remove from heat.
5. Spread onion/spinach mixture evenly onto bottom of greased quiche pan. Layer cooked zucchini rounds and tomato slices on top- reserving a handful of each for the top. Sprinkle on minced fresh basil.
6. In a large bowl, whisk together eggs, dairy free milk, salt, and pepper. Pour mixture over top of vegetables in quiche pan. Give a little shake to settle. Top with remaining zucchini rounds and tomato slices.
7. Bake for 35-40 minutes, until the center is set. Cool slightly before cutting into wedges. Garnish with fresh basil.

Video

Keywords:Quiche, Vegetarian, Plant-based, Dairy free, Eggs, Vegetables

Are you a busy college student? Do you miss warm, homemade meals? Well we have a solution for you!

We are going to make a simplified homemade chicken pot pie. This recipe is cost effective, healthy, and quick. Between classes, working, and blooming social lives, college students have busy schedules. They don’t have the time, skills, or supplies to cook gourmet meals, however, they do need to eat balanced meals to sustain their lifestyle. This chicken pot pie is perfect because it has minimal ingredients, yet is packed full of vegetables, protein, and carbohydrates. You might not have time to slave away in the kitchen all day, which is why this recipe if perfect; you get the homemade taste without the time burden. Now that your mouth is watering, lets learn how to make it!

See video of each step below recipe!

Cost Breakdown

See below for the cost breakdown. Surprisingly, this recipe is relatively cheap, especially if you get ingredients from the USU SNAC Pantry. SNAC pantry ingredients may include mixed vegetables, cream of mushroom soup, and cream of chicken soup.

We highly recommend you try making this recipe as it is an inexpensive and healthy way to fuel your body. We hope you love this recipe as much as we do!

Campfire Chicken Pot Pie

Author: Food Literacy Students Cooking Method:Pan-fry Baking Cuisine:American homemade Courses:Lunch Dinner

Difficulty:BeginnerPrep time: 10 minutesCook time: 45 minutesRest time: 40 minutesTotal time: 55 minutesServings:6 servingsCalories:300 kcal Best Season:Available

Description

This recipe from Allrecipes.com can easily be adapted to your liking. You can use fresh, frozen or canned ingredients, seasonings and overall size of the pot pie. We love the simplicity of the recipe and the enhanced flavor it provides.

Ingredients

• 2 (29 oz) cans mixed vegetables with potatoes
• 1 (10.75 oz) can cream of chicken soup
• 1 (10.75 oz) can cream of mushroom soup
• 2 large cooked chicken breasts, cut into cubes
• 1 (10 oz) can refrigerated biscuit dough

Instructions

1. 1. Gather ingredients and then prepare your chicken (canned or rotisserie chicken can also be used). Cube the chicken breasts and pan fry them in salt, pepper, and onion powder.
   
2. 2. If you want to make one large pot pie – flatten half the biscuit dough and lay it on the bottom of the casserole dish. If you would rather make mini pot pies for individual portions – flatten small portions of the dough and lay on the bottom of muffin tins.
   
3. 3. Mix together the filling which includes the canned mixed vegetables, cream of chicken soup, and cream of mushroom soup. Add the prepared chicken and stir all together.
   
4. 4. Fill your casserole dish or muffin tins with the filling. Then add another layer of flattened biscuit dough to the top.
   
5. 5. Bake in the over at 375 degrees Fahrenheit until the dough is golden brown. Let cool and serve!
   

Video

Notes

• When serving a group it is recommended to make a larger casserole dish of pot pie, however when cooking for one or batch cooking for one, the muffin tins work perfect!
• To cut down on time and ingredients, we used refrigerated biscuit dough instead of homemade dough.
• Fresh or frozen vegetables can be used in place of the canned vegetables.
• It is easy to change the chicken to vegetable ratio depending on your dietary needs. If you need more protein, add more chicken!

Keywords:homemade, easy, simple

Reference: https://www.allrecipes.com/recipe/237960/campfire-chicken-pot-pie/

You have likely stumbled across this blog post because you are craving a Chick-fil-A sandwich. One of the following situations probably just took place:

1. 1. It was a long day. You are a hungry but broke college student. You are tempted to go out to eat. Where to? To Chick-fil-a, of course! But the low balance on your bank account causes you to pause and consider if you can really afford it.
2. 2. You are with your friends, and everyone wants to go out for food together. The consensus is…well, of course: Chick-fil-a! But the cost and calories cause you to reflect on the potential consequences of this decision.
3. 3. You just thought about Chick-fil-a (well, of course)! But you don’t have the time or energy to go change out of your sweats and get into the freezing cold car.

Ladies and gentlemen have no fear! Whether one of these situations really took place or not, we have a wonderful solution THE HOMEMADE CHICK-FIL-A SANDWICH from StaySnatched!

Can you even tell that it wasn’t bought from the real fast food chain?! Look at that genuine thumbs up! Follow this recipe by @StaySnatched and our personal tips to make this easy, cheap, less processed and delicious alternative to a Chick-fil-a Sandwich. After this, you are going to be saying to everyone around you: “Eat more chicken – AT HOME!”

Cost Breakdown

Let’s take a look at the cost breakdown for these sandwiches:

Tips to make this cheaper

• Find chicken that is cheaper per pound, look at multiple grocery stores.
• Use frozen chicken rather than fresh chicken, it is usually cheaper.
• Buy spices in bulk so you can only get the amount needed for the recipe instead of the whole bottle.
• Save money by buying a jar of pickles for the essential juice and then using the remaining pickles for your sandwiches.

Reference: https://www.staysnatched.com/air-fryer-chicken-sandwich/

Ingredient Cost Breakdown

Tips when Cooking Steaks

This recipe helps improve both food skills and confidence. I have found that making this recipe gave me confidence in making all steaks, not just this simple recipe. Because this recipe is subjective to the chef’s liking, it teaches the skills of having freedom and fun with a recipe while ensuring it is still prepared properly.

The fun part about making a steak is the freedom to choose how well-done it is. The different levels of doneness are rare, medium rare, medium, and well-done. From rare to well-done, the levels increase in brown color and decrease in tenderness. The more red and rare a steak is, the more tender it will be to the bite. Personally, I like my steaks right about medium-rare (shown below). It creates a perfect tenderness and juiciness without risking toughness. The easiest way to check for doneness aside from a thermometer is simply to cut a small slice down the middle of the steak. Usually, about a half inch slice at the thickest part of the steak is good enough to be able to peek into the inside of it and check for doneness. 

Another measure I use to determine medium-rarity is after the first side of the steak is done and the second side is cooking, if red juices start rising to the top of the slices that I’ve cut, then I know I only need another minute or two before the doneness is just right. With that being said, if your doneness preferences are more rare, then don’t cook quite as long after that point, and of course if your preferences are more well-done, then cook it for a little longer.

(Good brownness at initial flip)

Every steak and every cut of steak differs, and thus the tenderness and toughness of those steaks are also going to differ. In this case, we used a sirloin cut, which is one of the more tender cuts of steak. Cuts generally more tender than sirloin consist of ribeye, t-bone, top loin (New York strip), and tenderloin (like Filet Mignon).

Regardless of which cut is used, the way it is cooked and the way it is sliced both affect tenderness as well. It is often thought that meat should be cut with the grain, which is the direction of the muscle fibers. However, cutting against the grain in small pieces makes the steak have an even more tender texture. At the end of the day, regardless of what steak you’re making or how it is cooked, having a steak is going to make your day better, so quit reading this and get cooking!

Our Experience Cooking Steaks

The process of preparing these steaks was actually pretty seamless. It is easy and very straightforward to season and make. One part of cooking that can be forgotten about is the fact that cooking with hot oil can get messy. The oil is hot and starts to bubble when the steak is placed on it, thus it will splatter quite a bit. To avoid getting oil where it is unwanted, it is always good to make sure valuables are moved or put away and clothes are covered with an apron. Another good tip to use when placing food into hot oil is to lower it down facing away from yourself. This prevents splash back towards yourself when cooking.

Another potential obstacle with this recipe is finding the right meat. Every grocery store is different, and not all of them have the right cut of meat or a good price on meat. There area few ways in which that can be fixed: look up online or on store apps to see that they have the right cut of meat for the right price before making the trip there, or, if paying higher prices for the steaks aren’t as big of a deal, get any of the other cuts that are listed in the above paragraph.

All in all, making this recipe was really fun and delicious. It was as good, if not better, than I remember the first time or two I ever made it. Steaks always go great with potatoes and other vegetables as well, which is how many prefer to have it served. The only possible change I would make is using garlic salt instead of regular salt. Another asterisk I would add to the recipe is that any seasoning can be used; the ones listed are the simplest and provide a very unique flavor. Feel free to get creative and find seasonings that work for you and your unique taste preference.

Simple and Delicious Sirloin Steak

Author: Food Literacy Students Cooking Method:Pan-fry Cuisine:American Courses:Lunch Dinner

Difficulty:BeginnerPrep time: 5 minutesCook time: 15 minutesRest time: 40 minutesTotal time: 20 minutesServings:4 servingsCalories:665 kcal Best Season:Available

Description

This recipe from allrecipes.com is very easy and flavorful. Preparing this sirloin steak can be an enjoyable and positive cooking experience for college students. With the use of just a little bit of oil and a few seasonings, these steaks become juicy and mouthwatering. This meal makes for a great Sunday dinner or for any other fun occasion. Serve it with mashed potatoes and another vegetable of your choice for a wholesome and tasty meal.

Ingredients

• 4(4 oz) sirloin tender steaks, thawed or fresh
• 8 fl oz olive oil
• Salt (to taste)
• 4 tsp rosemary, dried
• 4 tsp thyme, dried

Instructions

1. Start by seasoning both sides of your steak with your salt, rosemary, and thyme. Ensure a good coat covers each side. While doing so, cover the bottom of your pan (preferably cast iron if you have one, but any pan will work) with olive oil. Once the oil shimmers on top and is hot, the steaks are ready to go on. 
2. Cook each steak for 4-6 minutes on each side. Ensure that each steak reaches at least 140F in the center to ensure doneness. Let steaks sit for at least five minutes before cutting or serving.
3. Serve with potatoes and your choice of veggies!
   

Video

Keywords:Meat, Steak, Simple, Quick, Hearty, Sirloin

These tacos were made with ground beef because it is a relatively cheap protein that is versatile in its use in different dishes. For a substitution, ground turkey can also be used.

Cost Breakdown

The Step-by-Step Cooking Process

Start by heating up oil in a pan. Add meat to the pan and begin cooking the meat until it is brown and no pink is showing. Once meat is cooked, drain the grease. A helpful tip is to tilt the pan, and push the meat to the side.

Next, use a paper towel to soak up the grease, and throw it away. It is important that you dispose of grease properly; do not pour down the sink, either place it in a jar to be taken out later, or put it into the trash. Draining the grease also has nutritional properties. Reducing the grease reduces calories by nine calories for every gram of fat.

Measure out seasonings, including water and tomato paste, and add to meat. Mix until well combined and thickened. Feel free to add more seasonings to create a flavor you like.

For the taco shells, using corn tortillas helps give you a more authentic feel and taste to your tacos. Corn tortillas are very flimsy and breakable. Frying them in oil helps them stay intact when you build your taco.

To begin frying tortillas, heat up about half a cup of oil in a pan. This step can be done before, during, or after you cook your meat, whatever works best in your situation. A helpful tip to know when the oil is done is to stick the end of a wooden spoon in the oil. If bubbles form around the wood, and begin to float up, then the oil is ready. If the oil is bubbling really hard then it is too hot and needs to cool down.

When oil is ready, place the tortilla into the pan and cook each side for about 5-10 seconds. Next, fold the tortilla in half and hold the top half away from the oil while the bottom half is cooked for 10-15 seconds. Flip to the other side and repeat, ensuring that the top half is being held away from the bottom half. Cook to desired crispness. Once the shell is done cooking, place on a paper towel to drain any excess oil.

Cooking the tortillas like this can work for someone who is craving a soft taco and even a crunchy taco. The main purpose of this recipe is to learn to cook food that tastes good to you, so cook to your own desire of flavor and appetite.

Last step before you can build your taco is to prepare your toppings. Chop up lettuce and tomatoes, shred some cheese, and prepare any other toppings that you desire on your taco.

Now it is time to build your taco. Place your freshly fried taco shell on your plate, and fill with meat. Finish with desired toppings and pair with good company or with your favorite drink and TV show.

The best part is this meal can be refrigerated and used for a meal later in the week when you need a quick lunch before class.

Easy Ground Beef Tacos

Author: Food Literacy Students Cooking Method:Pan-frying Sautéing Cuisine:Mexican Courses:Dinner Lunch

Difficulty:BeginnerPrep time: 15 minutesCook time: 40 minutesRest time: 40 minutesTotal time: 55 minutesServings:8 tacosCalories:300 kcal Best Season:Available

Description

This quick and easy taco recipe by Feelgoodfoodie and fried taco shells by Travelinginmykitchen are the best recipe combo for college students on a budget who want a tasty meal after a long day of classes and homework.

Ingredients

• 1 Tbsp olive oil
• 1 lb lean ground beef
• 2 tsp chili powder
• 2 tsp cumin
• 1/2 tsp oregano, dried
• 1/2 tsp garlic powder
• 1/2 tsp salt
• 1/2 tsp black pepper
• 2 Tbsp tomato paste
• 1/2 cup water
• 8 corn tortillas
• 1 cup lettuce, finely chopped
• 1 cup cheddar cheese, shredded
• 1 cup tomatoes, chopped
• 1/2 cup vegetable oil (for taco shells)

Instructions

1. Heat 1 tbsp olive oil in a skillet over medium high heat.
2. Add ground beef and cook until browned, about 5-7 minutes. Drain any fat.
3. Add the chili powder, cumin, dried oregano, garlic powder, salt, pepper, tomato paste, and water. Stir to combine and continue cooking over medium-low heat until the sauce has thickened, about 3-5 minutes. 
4. While meat is cooking, begin heating 1⁄2 cup of oil to about 350 F in another pan to fry taco shells. 
5. Carefully place one tortilla in the hot oil. Cook flat for 5-10 seconds on each side, using  tongs.
6. Grab one side of the tortilla with tongs and fold, holding top away from bottom half, cook for 10-15 seconds. Flip to the other side and repeat, ensuring that you are holding the top half away from the bottom half. Cook to desired crisp. 
7. When the shell is finished cooking, place in a paper towel to drain.
8. Serve meat, warm, in a taco shell with desired toppings.

Notes

• Bell peppers can be added to this recipe to increase amount of vegetables and flavor.
• These tacos are best served immediately while hot.
• Corn tortillas are often seen as undesirable due to their tendency to flake easily, but once fried in oil it will hold its shape.
• You do not have to season the ground beef as it is described in the recipe, but feel free to season as desired making your own unique flavor profile. Allergies to cumin and other spices are not common but nonetheless should be kept in mind when serving to others. Ask first and then use whichever spices as desired (thyme, rosemary, etcetera).
• Allergies, personal or religious beliefs may prevent some from enjoying this recipe, but multiple substitutions can be made to make it acceptable. If one is Hindu for example, pork can be substituted for beef, or if one is Vegan, tofu can be added instead of beef and cheese can be omitted entirely. Flour tortillas can be used, but when dealing with those with Celiac’s disease or gluten intolerance, we suggest using corn tortillas. When all possible substitutions are made, this dish can be made to be Halal, Gluten-Free, Dairy-Free, Vegan, and if eaten without a tortilla, Keto-friendly as well, all while preserving taste, texture, and cost.

Keywords:Gluten Free