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

The beauty of the Poor Man’s Burrito Bowls is not only how quick and easy they are to make, but how accessible the ingredients are. All you really need for this recipe are rice, beans, cheese, and salsa. All other toppings are optional, and even those are pretty simple to acquire!

If you’re wanting to make this recipe even more affordable, utilize Utah State University’s Student Nutrition Access Center (SNAC)! You can snag a can of black beans, rice, shredded cheese, and other ingredients from a selection that varies each month. SNAC has basically got you covered, #bless. This recipe is also very versatile. You can add ground meat or grilled chicken for extra protein, or throw on some bell peppers or cilantro. Make it your own!

What I LOVE about this recipe is how little prep there is. Just gather (or, as the fancy chefs say, “mise en place”) rice, salt, beans, cumin, garlic powder, salsa, cheese, green onions, and jalapeno. There are essentially only two things you need to cook: the rice and beans. In just about 20 minutes you’ll have a delicious burrito bowl that’s filling and nutritious.

To be honest, rice can always be tricky for me to cook. Embarrassing, I know! Be sure to put enough water in the rice pot so that it doesn’t all evaporate before it’s fully cooked. Otherwise you’ll end up with either crunchy or mushy rice. We definitely don’t want that. Sample your rice after the 15 minutes of cooking to make sure it’s cooked all the way through. After the rice is cooked, you can top it off with as many of the toppings you would like, and voila, you have the perfect burrito bowl. You’re now a pro. It’s not as hard as you may have thought to make a delicious meal on your own! Having this recipe in your back pocket can help you feel more prepared to take on more challenging recipes next time. 

A few parting notes:

• Don’t forget to add salt to the rice before cooking, or it might come out a little bland.
• Cumin and garlic powder make the beans extra flavorful — don’t skip those if you can help it!
• Not into spice? Skip the jalapeños and go with a mild salsa. You can also add sour cream or plain Greek yogurt to make it creamy. Yum!

Thanks for joining me today to make Poor Man’s Burrito Bowls! I hope this becomes your new go-to meal for busy days!

Poor Man’s Burrito Bowls

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

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:Fall

Description

Quick and easy burrito bowls from Budget Bytes with beans, rice, cheese, salsa, and a few spices to enhance the flavor! It’s perfect for when you’re in a hurry, don’t want to spend a lot of money and are craving some yummy Mexican flavors!

Ingredients

• 1 1/3 cups uncooked long grain white rice
• 1/3 tsp salt
• 1 1/3 (15 oz) cans black beans
• 1/3 tsp ground cumin
• 1/6 tsp garlic powder
• 2/3 (16 oz) jar salsa
• 4 oz shredded cheddar or pepper jack cheese (leave out to make vegetarian)
• 2/3 bunch green onions
• 2/3 jalapeno (optional)

Instructions

1. Add the rice, salt, and 3 cups water to a medium sauce pot. Place a lid on top, turn the heat on to high, and allow the water to come up to a full boil. Once boiling, turn the heat down to low and let it continue to simmer for 15 minutes. After 15 minutes, turn the heat off and let it sit, with the lid in place, for an additional five minutes. Fluff just before serving.
2. While the rice is cooking, make the beans. Add both cans of black beans (undrained) to a small sauce pot, along with the cumin, and garlic powder. Heat over medium, stirring often, until heated through.
3. Slice the green onions and jalapeño (if using).
4. Once the rice is cooked, build the bowls. Add one cup cooked rice, 1/2 cup warm black beans, 1/3 cup salsa, and 1 oz. shredded cheese (about 1/4 cup) to each bowl. Top with a few sliced green onions and jalapeños, then serve.

Video

Notes

• Video link on YouTube: https://www.youtube.com/shorts/zFodxOQltm0
• Serving: 1 Serving
  Calories: 521.75 kcal
  Carbohydrates: 85.28 g
  Protein: 20.32 g
  Fat: 10.32 g
  Sodium: 1078.75 mg
  Fiber: 15.22 g
• If you want to make this recipe more filling, feel free to add grilled chicken or ground beef. You can also add any toppings to fit your favorite flavor profile.

Keywords:Bowls, Budget friendly, Mexican, Quick dinner

Ever had one of those mornings when you overslept, didn’t have time for breakfast, rushed to class, or just grabbed a Pop-Tart to go? You’re cooked. As college students, we’ve all been there. Time and sleep are precious, but so is nutrition! This is your sign to try something new, and ditch poor breakfasts. Overnight oats can be made ahead of time, last for days, and low-key slaps . Throw it all together the night before, and just leave it in the fridge to work its magic. Top it with nuts, fruit, chocolate, peanut butter, or whatever your heart desires. It’s loaded with fiber and protein to help you lock in and get those gains . It’s tried and true, quick, easy, nutritious, and tasty!

Cost Breakdown

Recipe Making Process

First things first, gather your ingredients. For a more budget-friendly approach, Winco is your best bet. The bulk foods section has oats and chia seeds, which will save you a few bucks! Plus, you can buy the exact amount you need (instead of a whole bag). The Utah State University Student Nutrition Access Center (USU SNAC) on campus is convenient and often carries many of the topping options, as well as oats! The best part? Totally free, once a week, and no questions asked!  The recipe calls for pure maple syrup or honey as well, but honey is definitely the cheaper of the two, and you likely already have some in your dorm. Vanilla extract can also be expensive, so imitation vanilla is a cheaper swap.

Next up, choose your flavor! This is the fun part. There’s eight yummy choices, and you can make whichever one you’d like (or throw something together with fruit, nuts, and spreads you already have). You can choose based on which once sounds the tastiest, or which will support your nutrition goals.

This breakfast is not only time and cost efficient, but it also is very healthy and a great source of a variety of nutrients we all need! It is high in fiber from the oats and chia seeds, AND has lots of protein from the milk, yogurt, and oats. These overnight oats are also a good source of magnesium, phosphorus, and B vitamins, along with good amounts of calcium and potassium.

One of the other great things about this recipe is that you can make it completely ahead of time! You can either make the base and add your toppings before refrigeration, or refrigerate the base and add the toppings when you are ready to eat, as we did in the instruction video. There is no significant difference either way, so you do you!

For best results, leaving your mixture in the fridge over night is the way to go. The consistency will be thick and creamy! Or, if you prefer your oats thinner, leave it in for a couple hours or just add some extra milk when you are ready to eat! Our example depicts the second option, which we left in the fridge for about 2 hours. The consistency was still fairly thick, but not as creamy as it would’ve been for the overnight option. It really depends on the time you have available and your texture preferences!

Overall, this recipe is convenient, easy, and affordable for college students with a busy schedule and tight budget. It takes practically zero kitchen abilities, so no worries if you are a bit lacking in experience We hope you love it!

No Stress Overnight Oats

Author: Food Literacy Students Cooking Method:Meal prep Cuisine:American Courses:Breakfast Snack

Difficulty:BeginnerPrep time: 20 minutesRest time:2 hours Total time:2 hours 20 minutesServings:4 servingsEstimated Cost:4.36 $Calories:540-600 kcal Best Season:Available

Description

Quick and easy overnight oats for a healthy, hassle-free breakfast.

Ingredients

Base

• 2 cups quick or rolled oats
• 2 tablespoons chia seeds
• 1 cup plain Greek yogurt
• 2 cups milk (any kind, including almond)
• 2 teaspoons vanilla extract
• 4 tablespoons honey (or maple syrup)

Snickers

• 4 tablespoons peanut butter
• 2 tablespoons chopped peanuts
• 2 tablespoons mini chocolate chips

Apple Pie

• 1 cup shredded apple
• 1 teaspoon ground cinnamon
• 4 tablespoons slivered almonds

Lemon Blueberry

• 1 cup fresh blueberries, mashed
• 4 teaspoons lemon zest

Strawberry Banana

• 1 medium banana, mashed or thinly sliced
• 4 medium strawberries, thinly sliced or diced

Instructions

1. Place all of the ingredients for the base into a large bowl and mix until combined.
2. Prepare and mix in desired toppings (or do this in step 5).
3. Cover and refrigerate for at least 2 hours, or overnight (preferred).
4. When you’re ready to eat, stir your overnight oats. Add more milk, as desired.
5. Top your overnight oats with more flavor toppings and enjoy cold.

Video

Notes

• This recipe can also be made vegan by choosing almond milk and plant-based yogurt alternatives.
• Remember, it is best to buy oats and chia seeds from Winco!
• Take advantage of the Student Nutrition Access Center (SNAC).

Keywords:breakfast, easy, Gluten Free, Healthy, oatmeal, Quick, Vegetarian

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

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

The Ingredients:

This recipe is simple to make with ingredients you have at home. With each ingredient able to be adjusted for personal preference and budget, this recipe allows flexibility for nutrition and price. To follow the recipe, use coconut flour, protein powder, peanut butter, maple syrup, dark chocolate chocolate chips, and coconut oil.

Substitution Ideas:

• Honey or agave can replace maple syrup, for personal preference.
• Different nut butters can replace peanut butter for allergies or preference. Seed butters, like sunflower seed butter, are a good substitute for those allergic to nuts.
• Chocolate chips can be milk, dark, or white chocolate.
• Most protein powders can be used for price flexibility, different flavor profiles, and personal preference.
  

Additional Protein Powder Notes:

Casein, brown rice, or paleo protein powder is preferred. Whey protein is not recommended, as the texture can be incredibly sticky and won’t form the bars well.
If your batter is too thick/crumbly, add water or milk until a firm batter remains.

We chose PB2 as our protein powder. Regular PB2 is a powdered peanut butter that you add water to to reconstitute. If you would like to use the protein, make sure you get the “Peanut Protein” version. We like this protein powder because it is protein derived from peanuts and brown rice, it provides 20 grams of protein per serving, and it uses monk fruit extract as a sweetener for a great no calorie natural sugar alternative.

Directions:

1. Line a deep pan with parchment paper and set aside. For thicker bars, use an 8 x 8-inch pan. For thinner bars, use any size bigger.
2. In a large mixing bowl, add your dry ingredients and mix well.
3. In a small mixing bowl, melt your peanut butter with sticky sweetener until combined.
4. Add to dry ingredients and mix until fully combined.
5. Transfer protein bar batter into the lined baking dish and press firmly in place. Refrigerate or freeze until firm.
6. Once firm, cut into bars and cover in optional dark chocolate and enjoy!

Chocolate (optional):

Let’s be honest – the only thing that would make these simple protein bars better is a smooth, dark chocolate top. When applying, you can cover the top while still in the pan, or slice and remove to dip fully. The more, the better, right? Melt your chocolate chips with a spoonful of coconut oil for a smoother finish, and place back in the freezer for a final set.

Nutrition, storage, and more:

When cut into 12 different bars, each bar contains approximately 20g protein. For peanut butter lovers this is it! The PB2 used creates a smooth consistency that makes your mouth water. The dark chocolate on top creates a dessert-feeling snack that is healthy and helps you achieve your goals. Protein helps build and repair muscle in the body, provides energy, and keeps you healthy. These are better cold so throw them in the freezer or fridge depending on your needs. If you need a snack in an hour or two but don’t have time to go home, you can take one out of the freezer and it will thaw by the time you want to eat. If you want one as your heading to class take one out of the fridge and eat it on your way!

Nutrition:

Serving: 1 Bar
Calories: 150kcal
Carbohydrates: 5g
Protein: 20g
Fat: 7g
Sodium: 109mg
Potassium: 150mg
Fiber: 3g
Vitamin A: 9IU
Calcium: 20mg
Iron: 1mg

References:

thebigmansworld.com/no-bake-peanut-butter-protein-bars-keto-sugar-free-vegan/

Energy bites are more than fast food. The peanut butter packs a punch of protein, while oats help stabilize blood sugar, provide antioxidants linked to heart health, and improve digestion through their fiber content. Omega-3 fatty acids have links to brain and heart health, chia seeds are a terrific source of healthy fats to support cell function and nutrient retention, and taken together the ingredients have more health benefits than can be listed here.

The recipe price is low, and it can be easily adapted based on local ingredients, seasonal flavors, or whatever you have on hand for a fast, delicious, and nutritious snack any time of the day. All of the ingredients for the energy bites can be found in a grocery store.

Cost Breakdown

Additional Budget Friendly Tips

• There is no fresh produce or ingredients in this recipe, so the quality of the ingredients comes down to price and personal preference. This also makes it easy to save by buying in bulk and storing the ingredients, or making a large batch of the energy bites and freezing them.
• Other options to reduce price include shopping around, exploring local farmers markets, or dropping by the SNAC pantry. The food at the pantry is subject to change, but staples such as peanut butter and oatmeal are almost sure to be found there and the option can shave several dollars off the recipe cost.

Recipe Making Process

• To make the recipe, simply gather together the ingredients and measure them out, then follow the recipe to combine and shape the energy bites. Collecting and measuring the ingredients prevents the nasty surprise of an impromptu grocery trip and simplifies the process over all.

• The tools needed for this recipe include measuring cups, a tablespoon measure, a mixing bowl, a spoon, and a cookie tray. A rubber spatula can also be helpful for handling sticky ingredients such as peanut butter and honey, or a quick spritz of cooking spray to the measuring cup before measuring out the ingredients works just as well or even better as it means one less dish to wash. The final tool vital to this recipe are your own hands!
• A scooper can be used to measure out and shape the finished dough, but approximating the amounts and molding the bites by hand works just as well without the need for extra tools.
• If the dough is sticky, feel free to pop it in the fridge for a couple of minutes to let it firm up before shaping the bites. Adding a bit of water to your hands, no more than is needed to make them damp, can also prevent sticking.

Reflection of the Process

When done correctly, these energy bites can’t go wrong. The energy bites should turn out perfectly every time, with evenly mixed balls that stay intact for as long as they last. While not the prettiest looking snack, these energy bites make up for appearance in taste and speed. The chocolate chips melt in your mouth, mixing with the peanut butter to create a delicious flavor with just enough sweetness. The flax seeds, coconut, and oats add a satisfying texture to every bite.

The recipe is easy to make, so easy that one person commented it felt like cheating, and takes less than twenty minutes to prepare. For a bit of extra multitasking, listen to a recorded lecture, run through some notes, or use the time as a well deserved study break.

Overall, remember that this recipe is for the person making it. While the recipe is terrific as is, feel free to make changes to the recipe based on allergies, taste, and seasonal ingredients. If peanuts aren’t a good option, peanut butter can be replaced with almond butter or another similar choice. Semi-sweet chocolate chips can be replaced with milk chocolate, dark chocolate, M&M’s, or anything else in the pantry. This recipe is easily adaptable to all tastes and occasions. There’s nothing stopping you from giving it a try!

Energy Bites

Author: Food Literacy Students Cuisine:American Courses:Snacks

Difficulty:BeginnerPrep time: 20 minutesCook time: minutesRest time: 40 minutesTotal time: 20 minutesServings:20 servingsCalories:157 kcal Best Season:Available

Description

Energy bites are an easy grab and go snack that can be stored in the freezer or the fridge for a quick boost of energy throughout the day. These satisfying treats have a delicious peanut butter chocolate twist and a wealth of nutrients-–including all the essential amino acids for a complete plant-based protein, omega-3 fatty acids that help with brain and heart health, vital macronutrients such as healthy fats and carbohydrates for energy and nutrient retention, plenty of dietary fiber to help with digestion, and many more!

Ingredients

• 1 cup quick oats
• 1/2 cup peanut butter
• 1/3 cup honey
• 1/2 cup ground flaxseed
• 1/2 cup chocolate chips
• 2 Tbsp chia seeds
• 1/3 cup coconut flakes

Instructions

1. Add the peanut butter and honey to a medium size mixing bowl. Mix until well combined. Then add the rest of the ingredients to the bowl and mix thoroughly

Video

Notes

• Fun fact, these energy bites last up to three months in the freezer.

Keywords:easy, Easy to freeze, easy to modify, Quick, simple

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