Cost Breakdown (Avocado Tuna Sandwich)

Cost Breakdown (Cold Tuna Stuffed Pepper)

Cost Breakdown (Tuna Melt)

Cost Breakdown (Tuna Melt Stuffed Pepper)

Cost Breakdown (Optional Add-ins**)

*Items commonly stocked at SNAC

**Costs will fluctuate with different add-ins. Use ingredients you already have at home for no extra cost. 

Recipe Making Process

Cold Sandwich:

1. Mix 1 can of tuna with either 1 avocado or ½-1 c. greek yogurt (enough to just barely hold together the mixture)
2. Spread over bread to create an easily transportable lunch, eat like a dip with cucumber slices for a snack, or fill a halved bell pepper for a more light, refreshing meal
3. Add-ins can be incorporated directly into the mixture or layered with it when assembled

Tuna Melt: 

1. Mix 1 can of tuna with ½-1 cup cottage cheese (enough to just barely hold together the mixture
2. Spread over toasted bread or fill a halved bell pepper, then broil on high for 10 minutes, or until the top forms a golden-brown crust
3. Add-ins can be incorporated directly into the mixture or layered with it when assembled

Tuna Sandwich Four Ways

Author: Camille Simpson, Evelyn Saldana Negrete, Jocelyn Hyder, Kenzie Cook Cooking Method:Broiling Cuisine:American Courses:Lunch Dinner Snacks

Difficulty:BeginnerPrep time: 10 minutesCook time: 10 minutesTotal time: 20 minutesServings:1 servingsEstimated Cost:2.00 $ Best Season:Summer, Available, Fall, Spring, Winter

Description

This versatile tuna sandwich recipe is perfect for college students looking for a quick, affordable, and nutritious meal. It swaps traditional mayo for healthier alternatives like Greek yogurt, cottage cheese, or avocado, boosting protein and heart-healthy fats. Whether you prefer a cold sandwich, a crunchy bell pepper boat, or a warm tuna melt, this recipe is a great way to add more protein and fiber to your diet while keeping meals delicious and easy to prepare. 

Ingredients

Cold Sandwich

• 1 can of tuna
• 1/2 c of plain Greek yogurt or 1 avocado
• 2 slices whole wheat bread or 1/2 bell pepper
• Additional Mix-ins

Tuna Melt

• 1 can of tuna
• 1/2 – 1 cup cottage cheese
• 2 slices whole wheat bread or 1/2 bell pepper
• Additional Mix-ins

Instructions

Cold Sandwich

1. Mix 2 cans of tuna with either 1 avocado or ½-1 cup of Greek yogurt (just enough to hold the mixture together). 
2. Spread over whole-grain bread for a classic sandwich. 
3. Alternatively, serve as a dip with cucumber slices or fill a halved bell pepper for a lighter, crunchy meal. 
4. Add any optional add-ins like tomatoes, leafy greens, pickles, or mustard either directly into the mixture or layered on the sandwich. 

Tuna Melt

5. Mix 2 cans of tuna with ½-1 cup of cottage cheese (enough to hold together). 
6. Spread over bread or fill a halved bell pepper. If desired, sprinkle with shredded cheese.
7. Broil on high for about 10 minutes or until the top is golden and slightly crispy. 
8. Add toppings like cheese, tomatoes, pesto, or hot sauce for extra flavor. 

Video

Notes

• Optional Additions: 
  1 tomato, sliced 
  1 can black beans 
  1 cucumber, sliced 
  Pickles 
  Cheese (pepper jack, cheddar, or a blend) 
  Greens (arugula, kale, or lettuce) 
  Dijon mustard 
  Basil pesto 
  Hot sauce or buffalo sauce 
  Additional Seasonings: 
  Mustard 
  Garlic 
  Dill 
  Red pepper flakes 
  Black pepper 
  Lemon juice 
  
• Make-Ahead & Storage: Store tuna mixture in an airtight container in the fridge for up to 3 days. 
  How to Serve: Serve with a side of whole-grain crackers, fresh fruit or veggies, or a simple salad. Additionally, this is perfect for tossing in a lunchbox or fold-top bag for an on-the-go meal!
  Scaling the Recipe: Easily double or halve the ingredients based on how many servings you need. One can of tuna is generally enough for one full sandwich, but can easily spread farther with more add-ins. 
  Variations: Try different seasonings, swap in different cheeses, or use alternative bread options like wraps or lettuce cups. 

Keywords:Budget Friendly Recipes, College Student Meals, Healthy Lunches, Meal Prep Ideas, Quick meals, Sandwich Variations, Tuna Recipes, Customizable, Easy

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

Process

• This recipe has a ton of variations! There are so many optional ingredients that you can load these breakfast egg muffins with to accommodate different dietary needs! We chose to use shredded ham, spinach, and Swiss cheese, but feel free to use whatever add-ins you already have in the fridge at home. By following this approach, you can prepare a meal that is both more budget-friendly and minimizes food waste. 

• Before you begin cooking, gather and prepare all your ingredients and tools in advance. This will help streamline the process, ensuring efficiency and preventing unnecessary movement around the kitchen.  

• Preparation (Mise en Place): Preheat your oven to 375* F. Chop/grate the ingredients you will be using. In this picture we grated the Swiss cheese, and chopped the spinach and ham.

• Once you have finished chopping and grating the ingredients you have chosen for the egg muffins, it is time to measure the ingredients that go into the food processor. This will be the eggs (10), cottage cheese (½ cup), salt (½ tsp), and pepper (¼ tsp). Throw these ingredients into the food processor and begin blending until smooth. You don’t want any chunks from the cottage cheese left in the mixture.  

• Once the mixture is smooth, pour it into a different bowl and add in the ham (1 cup), Swiss cheese (½ cup), and Spinach (½ cup). Mix these ingredients gently by stirring with a spoon. (See how to do this down below in the video) Once all mixed in, generously spray or coat muffin tin with oil. If you don’t have a muffin tin, you could also put the mixture into a baking pan. Another option would be to use cupcake liners to minimize sticking. Below is a video showing you how:

• The egg mixture will rise in the oven, so only each one ¾ full. Put the pan in the oven for about 18 minutes, or until they are no longer wet in the middle and golden brown on the top and edge. 

• When you remove the egg muffins from the oven, they will puff up but naturally deflate as they cool—this is completely normal. Once they have fully cooled, they are ready to enjoy!

• Here’s a helpful tip: If you plan to freeze or refrigerate the egg muffins, slightly undercook them. They should be fully set in the middle but not golden brown on the outside. This prevents them from overcooking and developing an unpleasant texture when reheated in the microwave. 

Breakfast Egg Muffins

Author: GroupThree Courses:Lunch, Dinner Breakfast

Difficulty:BeginnerPrep time: 10 minutesCook time: 18 minutesRest time: 5 minutesTotal time: 30 minutesCooking Temp:190 CServings:6 servingsEstimated Cost:8.81 $Calories:137 kcal Best Season:Available

Description

Breakfast egg muffins offer super easy meal prep for someone on a tight budget. These are quick, easy, and perfect for an on-the-go breakfast!

Ingredients

• 10 Large Eggs
• 1/2 C. Cottage Cheese
• 1/2 tsp Salt
• 1/4 tsp Pepper
• 1.5 C. chopped or shredded add-ins (this recipe uses 1 C. diced ham and 1/2 C. spinach)
• 1/2 C. Swiss Cheese

Instructions

1. Preheat the oven to 375ºF. Finely chop or shred your chosen add-in ingredients. Add 2 Tbsp of add-ins to each well of a non-stick 12 muffin tin. If your non-stick pan is older or the finish is a bit worn, you may want to grease the wells first with butter or oil.
2. Add the eggs, cottage cheese, salt, and pepper to a large blender. Purée for about 30 seconds or until smooth. With a spoon, stir in shredded Swiss cheese, chopped ham, and chopped spinach.
3. Spray the muffin tin with non-stick spray. Pour the egg mixture into the wells of the muffin tin, dividing evenly between each well. It should fill them almost to the top.
4. Bake the egg muffins in the preheated oven for 18 minutes, or just until the centers no longer look wet, and they are barely golden around the edges. Avoid overcooking them or they’ll become spongy. They’ll puff up quite a bit as they bake and deflate as they cool. This is normal.
5. Allow the muffins to cool in the muffin tin just enough to handle, then loosen them gently with a knife and remove them from the tin. Allow the egg muffins to finish cooling on a wire rack. Enjoy warm or refrigerate until ready to eat.

Keywords:budget-friendly, easy breakfast, egg, protein muffin, Quick breakfast, variability

Cost Breakdown

We were surprised at how simple and fun this recipe is to make! It takes little time and preparation, so it is perfect for a busy college student. This recipe will teach you many food skills such as how to safely cook chicken tenders with the cooking method of roasting. To properly roast the chicken, you can heat the baking sheet in the oven first and then place the chicken on the hot pan to cook for 15 minutes in the oven. Test the temperature with a thermometer to make sure the chicken is done and safe to eat.

We recommend making this in the summer or fall because that is when the produce is the best, but it works well at any time of year! To make this recipe more cost friendly you can buy generic brands of the chicken, beans, or the yogurt. You can also not add the yogurt dressing, or the kale for a cheaper outcome that will still be delicious! Worried about the cost of the chicken? It most likely won’t all be used for this recipe, so you can freeze the rest and use it for another meal! One tip we have is to cut up the vegetables before beginning the cooking process so everything goes smoothly. We will show you some knife skills to use to cut the onion and peppers nice and even in the pictures below.

A lot of the ingredients will be cooked in the same pan, which makes it a simple recipe to follow, and fewer dishes to be done. This is also a very healthy and balanced meal with carbs, healthy fats, and protein. It is only 343 calories and a great source of protein (43g)! The finished product should look like a bowl full of veggies and chicken, seasoned to your liking. We think it tastes as delicious as it looks. We hope you enjoy making this recipe as much as we have!

Cost Breakdown

Recipe Making Process

Step 1:

Gather all your ingredients as seen in the image below. Once all ingredients are gathered, measure out what you need and chop the onion. Gathering and preparing all your ingredients is called mise en place and it will make your cooking process smooth and efficient. 

Image Disclaimer: The ingredients shown are equivalent to the recipe halved.

Chopping an onion can be a fairly easy process. Start by slicing off the top of the onion. Then, cut the onion in half lengthwise and remove the outer skin. Next, you will make horizontal cuts into the half onion. You can then start your vertical cuts. If you need more help on chopping an onion this video is a great resource! Cut until you reach the root of the onion and then set aside your chopped onion. The whole onion half can be used as a topping if desired. Now, roll up your sleeves cause it is time to cook! 

To start, use either a food processor or a knife and cutting board. If you are low on funds and don’t have access to a food processor, a knife will do the same thing. With a knife, you will take your chopped onion and mince it. Once the onion is minced, set it aside and do the same to your garlic, chipotle, and beans. Do not mince the beans completely, but rather leave them partially chopped. Leaving the beans partially chopped allows for an interest factor in the texture.

If you do have a food processor in your kitchen, the previous steps become more simple. Add the onion, garlic, and chipotle to the bowl. Pulse until the ingredients are minced. Once the ingredients are minced add in the beans and pulse until the beans are partially chopped. 

Step 2:

Once you are done chopping or pulsing the ingredients, place them in a large bowl. Add the bread crumbs, seasonings, and egg. Mix all ingredients together until they are well combined. To modify this recipe to be vegan, substitute 1 egg with 1 tablespoon of ground flax seed and 3 tablespoons of warm water. Let the flax seed mixture sit until it achieves a gel-like consistency. Add this to the burger mix.

Step 3-4:

Once you have a well combined mixture, take a cookie scoop, or ¼ cup measuring cup and portion out the mixture. You should get around 8-12 patties, but you can make them larger or smaller based on your needs. To cook your patties you can either bake, grill, or pan-cook (sauté) them. All methods are done in a similar manner, so use the method that you feel most comfortable with. For beginner cooks, baking will most likely be easiest. Preheat your oven to 400 degrees F and bake the patties for 5 minutes on each side.

If you desire to grill your burgers, place the burgers down and cook for 5 minutes on each side. This method of cooking adds a different flavor. If you desire to pan-cook or sauté your burgers, warm a lightly oiled pan to medium-high heat. Once again, cook the burgers for 5 minutes on each side. This method provides a nice flavor and the oil helps caramelize the outside of the burgers.

Step 5:

When the burgers are cooked, serve immediately on a bun with your favorite ingredients. This is where you can substitute based on your budget. If it is summertime and the produce is inexpensive, use what you like most. If it is winter and there is less fresh produce, using cheaper produce like bell peppers, avocados, and cucumbers are affordable options. You can also find a cheaper green option like coleslaw mix, which tends to stay under $2 in the winter. In our video the following toppings were used: tomato, lettuce, pickles, sautéed onions, ketchup, mustard, and a lightly toasted bun.

Meal Prep:

This recipe is meal prep friendly. Start by freezing uncooked patties on a parchment paper-lined cookie sheet for 4-6 hours or until frozen solid. They can then be moved to an airtight container or resealable bag. These burgers will last for 2-3 months. When ready to eat, thaw them overnight in the refrigerator or in the microwave (immediate use after this option). Follow the cooking instructions for the desired method and you are ready to enjoy your no-stress burger.

Tips:

The eggs or flax seed mixture are binding agents for the burgers. To keep your burgers together, ensuring the presence of the eggs or flax seed mixture is critical. Having your ingredients minced also contributes to better binding of ingredients. Making sure oil is in the pan or on the grill when sautéing or grilling will also help keep the burgers together. This will also aid in preventing the burger from sticking to the cooking surface and tearing.

Too hot? That is okay because the spice level can be easily changed. The chipotle peppers are optional and can be omitted if this is the case. These burgers give you the freedom to customize your burger to your taste preferences. If you want jalapeños in there, great! If not, great! This recipe provides opportunities to get creative in your culinary skills. Good luck and enjoy!

Nutrient Content:

Black Bean Burger

Author: Nutrition 1240 Group 1 Cooking Method:Baking Grilling Sautéing Cuisine:American Courses:Lunch, Dinner

Difficulty:BeginnerPrep time: 15 minutesCook time: 10 minutesTotal time: 25 minutesCooking Temp:400 FServings:12 servingsEstimated Cost:7.71 Per 12 BurgersCalories:177 kcal Best Season:Available

Description

Black Bean Burgers are easy, delicious, and budget-friendly. They make delicious dinners, especially for your vegetarian and vegan friends! This recipe makes meal prepping so easy as well. The Black Bean Burger has been designed to be nutrient-packed, convenient, and easily modifiable to your taste preferences.

Ingredients

• 1/2 Large Red Onion
• 1-2 Whole Chipotle Peppers in adobo sauce (optional)
• 4 Garlic Cloves
• 2 (15 oz cans) Black Beans drained and rinsed
• 1 cup Plain Bread Crumbs
• 1 1/2 tsp Ground Cumin
• 3/4 tsp Salt
• 1/2 tsp Black Pepper
• 2 Large Eggs

Instructions

1. Place onion, chipotle, and garlic into a food processor and pulse until finely chopped. Add in black beans and pulse until the black beans are partially chopped, leaving some whole or partial beans. Transfer to a large mixing bowl.
2. Stir in the bread crumbs, cumin, salt, pepper and eggs until well combined.
3. Divide up the mixture to form 8 to 12 patties
4. When ready to cook choose one of the following options:
   Skillet: heat a lightly oiled skillet to medium high heat. Cook for 5 minutes on each side.
   Baked: Bake in a 400 degree oven for 5 minutes each side.
   Grilled: Cook on an outdoor grill for 5 minutes each side.
5. Serve hot on a bun with desired toppings.

Video

Notes

• Look ahead and choose your desired cooking method before starting. If you choose baking, preheat your oven to 400F first.

Keywords:Vegetarian, Easy to Make Vegan, Fast, Meal Prep, Inexpensive

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

Cost Breakdown

Recipe Making Process

Gather ingredients and mix in a large bowl. Make sure everything is combined evenly.

Using a 2 Tbsp cookie scoop, scoop balls, roll, and place on a parchment lined baking sheet.

Place balls in fridge for 30 minutes to allow them to set. ENJOY!

Nutrition Facts

Pumpkin Spice Energy Balls

Author: Food Literacy Students Cooking Method:No-bake Cuisine:American Courses:Snacks

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:Fall

Description

These pumpkin energy balls are quick and easy. They are packed with protein and come together in under an hour. They are great for an on the go snack or part of your breakfast. The pumpkin adds a great twist for fall but these are fully customizable.

Ingredients

• 2 cups oats
• 1/2 cup creamy peanut butter
• 1/2 cup pumpkin puree
• 2 Tbsp chia seeds
• 1/4 cup honey
• 1 tsp vanilla extract
• 1 tsp cinnamon
• 1/2 tsp ground ginger
• 1/8 tsp ground cloves
• 1/2 cup dark chocolate chips

Instructions

1. Gather ingredients and mix in a large bowl. Make sure everything is combined evenly.
2. Using a 2 Tbsp cookie scoop, scoop balls, roll, and place on a parchment lined baking sheet.
3. Place balls in fridge for 30 minutes to allow them to set.
4. ENJOY!

Keywords:Energy balls, whole grains, quick, no bake, Protein, breakfast, quick snack, fall, pumpkin

Many factors contribute to the lack of dietary needs being met in the college student population. These include; lack of resources (cooking utensils), time available to prepare healthier foods, increase in cost of higher quality foods (produce, fresh, etc), and the fear of wasting fresh products compared to shelf stable ones. To combat most of these concerns, this is a recipe that is easy to replace fresh produce with frozen vegetables -a cheaper and more shelf-stable alternative. It requires minimum effort and time. As well, the recipe is easily able to be modified without causing stress to busy college students!

We recommend sprinkling cheese on top of the potatoes before baking to enhance the flavor and texture. You can also substitute ground beef with lentils and the butter with oil or plant butter to fulfill your diet needs.

To sum it up, We want to provide a fulfilling meal that provides all the macros we need and still makes it inexpensive and delicious. We hope you love this recipe just as much as we did. Enjoy!

Cost Breakdown

Recipe Making Process

1. The first thing we did was get out all of our utensils and ingredients. This helped us stay organized and on track. This also gives the vegetables time to thaw.
2. Don’t forget to preheat the oven! If you don’t, that will add unnecessary time to the cooking process.

3. Next, you’ll want to wash, peel, and dice cut your potatoes. We used a large dice cut which is about a one-inch cube. This makes sure that the potatoes cook quickly and evenly. Add enough water to a pot to just cover the potatoes, and bring the water to a boil. This part also takes a lot longer than you might think! Check the doneness of the potatoes by poking them with a fork.

4. Then, add 1-3 Tbsp of butter to a tall, but not large, pot and melt. After just melting, add only the chopped onion and sauté for approximately 10 minutes. The first time we made this, we added 4 tbsp of butter which was way too much for sauteing onions. This also took butter that we should have put in the mashed potatoes. Sauteing onions only need a little fat on medium-high heat until they turn clear. This process will be faster if you do not overcrowd the pan or use a bigger pan than we did.

5. We then added the raw beef to the pan with the onions. When no more pink remains in the ground beef, add the remainder of your chopped vegetables as well as the Worcestershire sauce (or ketchup), salt & pepper, and broth, and bring to a simmer. Simmering is when you bring the temperature of the mixture to a low bubble without boiling it.

6. While the meat mixture simmered (we did add a little more broth to keep the meat from drying out), we drained the water out of the pot of potatoes. We added 4 Tbsp of butter to the potatoes and mashed them until a smooth consistency. It would have been more creamy if we added more butter. Using a potato masher or even a beater would have helped us get a better texture than the fork that we used.

7. We added the meat and vegetable mixture to the bottom of a casserole dish (such as 9×13). Make sure that you grease the pan! Next, we carefully placed and spread spoonfuls of mashed potatoes across the top. Consider adding shredded cheese on top of the potato mixture for variation.

8. After that, we placed the entire dish in the oven and baked it for approximately 30 minutes, or until the top was slightly browned. You may want to broil the last couple of minutes to brown the potatoes. If we had done this the top would have had a better color and crispness.

9. We then used a straight-edge spatula to create a nice square portion to serve. It will most likely be crumbly, but should taste amazing! We loved the final flavor, it was filling and enjoyable to eat. You could add things like ketchup on the side, butter top, or simply enjoy as is!

Shepherd’s Pie

Author: Wednesday Group 5 Cooking Method:Dry (Baking) Cuisine:French Courses:Lunch, 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 is simple to make and cost-efficient. It also incorporates all of the macros, so it is a nutrient-dense meal.

Ingredients

• 1 teaspoon salt, plus more to taste
• 3 large (1 1/2 to 2 pounds) potatoes, peeled and quartered 
• 8 tablespoons butter, divided 
• 1 medium onion, chopped (about 1 1/2 cups) 
• 1 to 2 cups mixed vegetables, such as diced carrots, corn, or peas 
• 1 1/2 pounds ground beef
• 1/2 cup beef broth
• 1 teaspoon Worcestershire sauce 
• Pepper and/or other seasonings of choice

Instructions

1. Preheat oven to 400°F and assemble cooking utensils and ingredients.
2. Wash, peel, and dice-cut potatoes. Add enough water to a pot to just cover the potatoes, and bring the water to a boil
3. Add 1-3 Tbsp of butter to a tall, but not large, pot and melt. After just melting, add only the chopped onion and sauté for approximately 10 minutes, or until onions are clear
4. After the onions are softened, add the ground beef and cook until there is no pink
5. Add the remainder of your chopped vegetables as well as the Worcestershire sauce (or ketchup) and broth and bring to a simmer
6. While the meat mixture simmers (add more broth if necessary to keep the meat from drying out), drain the water from the pot of potatoes. Then add 5 Tbsp of butter to potatoes and mash until a smooth consistency
7. Add meat and vegetable mixture to the bottom of a casserole dish (such as 9×13). Next, carefully place and spread spoonfuls of mashed potatoes across the top
8. Place the entire dish in the oven and bake for approximately 30 minutes, or until the top is slightly browned. Broil if needed for the last couple minutes to brown the potatoes

Video

Notes

• – Replace Worcestershire sauce with Ketchup
  – Add salt, pepper, garlic salt, etc. to your liking!
  – Add shredded cheese to the top of your potatoes before the final bake
  – Replace butter when sautéing with olive oil (1-2 Tbsp)
  – Use bags of frozen, pre-cut veggies to replace carrots, peas, corn, and beans 
  – You can freeze this dish for up to 3 months – easy meal prep

Keywords:Easy, Simple, Variety of Vegetables, Gluten Free

Autumn Harvest Chili

Author: Wednesday Group 1 Cooking Method:Simmering convection heat transfer Cuisine:American Courses:Lunch, Dinner

Difficulty:BeginnerPrep time: 20 minutesCook time: 30 minutesRest time: minutesTotal time: 50 minutesServings:4 servingsCalories:249 kcal Best Season:Fall

Description

Everyone loves this no-bean Autumn Harvest Chili. It’s a smoky/sweet combo of ground turkey, spices, and fall veggies like pumpkin and sweet potato.

Ingredients

• 1  tbsp olive oil or canola oil
• 1  lb. lean ground turkey
• 1  small onion, diced about ½ cup 
• 1  large carrot, grated about ¾ cup 
• 1  large, sweet potato, peeled and cut into 1″ cube
• 1  (15 oz) can corn, drained and rinsed 
• 1  cup canned pumpkin puree (NOT pumpkin pie mix) 
• 2  (14.5 oz) cans diced tomatoes; no salt added – undrained 
• 1  tbsp chili powder 
• 2  tsp ground cumin 
• 1  tsp sea salt or to taste
• ¼ tsp cayenne pepper optional 

Instructions

1. Add 1 tbsp of oil to a large soup pot or saucepan (2 qt or 3 qt) and heat over medium-high heat. Add the ground turkey and cook until no longer pink, breaking up large chunks as you go. Add the diced onion and sauté for 3-4 minutes, until onions are translucent. 
2. Add the carrots, sweet potato, corn, pumpkin, and diced tomatoes and mix well. Stir in the chili powder, cumin, salt, and cayenne (if using). 
3. Continue cooking on medium-high until mixture starts to bubble. Lower heat to low-medium, cover, and allow to simmer for 30 minutes. 
4. Serve hot topped with any combination of plain yogurt, sour cream, ripe avocado, lime juice, hot sauce, and/or sharp cheddar. 

Video

Keywords:Dairy free, Gluten Free, Healthy

School is back again and that means it’s the start of fall semester. School can cause a lot of added stress to college students’ everyday lives. From expensive textbooks to tuition and rent, it can be an added stress to go to the grocery store, wandering the aisles trying to stay within budget and make meals that you know will keep you satisfied. You shouldn’t have to break the bank to be able to make nutritious and delicious meals. This Autumn Harvest Chili recipe by Juggling with Julia will help you prevent that. No more breaking the bank or worrying about finding the time in between classes and homework to cook. This recipe uses ingredients that are in season for the fall and easy to find, but most importantly the ingredients are inexpensive. Most ingredients are basic household ingredients you probably already have in your pantry. 

When you think of college your mind probably goes directly to studying, taking notes, and spending long hours finishing homework and writing papers. Our brains are constantly using energy throughout the day to keep us going, even more so when so much information is being thrown at you from all different directions. Our bodies can use many things for energy but our main sources are protein and carbs. This recipe is packed with protein and good carbs to keep you going throughout your busy day. It is veggie dense, to help boost your daily intake of those necessary vitamins, minerals, antioxidants and fiber. You can even meal prep this recipe at the beginning of the week and take it on the go. It tastes just as good heated up, as it does straight out of the pot.

We hope you love this recipe as we have. We hope it takes stress off your budget, and we hope that it gets you into the cozy fall mood! 

Putting it Together

If you are new to cooking or experienced, this is a fun recipe to try. Because of it’s seasonal veggies, it could be a new recipe to try. Have you ever cooked with pumpkins? The first thing to do when beginning to make this recipe is to gather everything together and measure ingredients. This is a process often called mise en place. As many of the experienced cooks and chefs know, mise en place can help in preparation to ensure you have everything you need while also setting you up to create a higher quality dish by having everything ready to add at the moment it’s needed.

After you gather everything, you will saute the meat and onions together. Sauteing is a form of cooking where you add a little oil and use high heats to cook things. To achieve the best results, make sure to cut the onion to uniform sized pieces as shown in the video above. After ensuring all the meat is no longer pink and the onions have reached that opaque (almost clear) look, you can proceed. Refer to the picture below for a good representation!

Now that the meat is up to the right temperature (155 degrees F for beef or 165 degrees for poultry) and the onions are soft, we will add the carrots, sweet potato, corn, pumpkin, and diced tomatoes and seasonings. Part of food literacy is the ability to understand how cooking process can influence your final product. We added the onions first to ensure they become soft and release flavor to interact with all the other ingredients. Consider adding the ingredients in reverse order that you want firmness. In other words, add the ingredients that you want to softest first, while the firmer ingredients later.

Allow everything to boil and become soft. During this time pectin, a polysaccharide that provides an excellent source of soluble fiber, will break down in heat. To ensure everything has weakened to your desired texture, occasionally pull out little samples of the soup and bite into the contents to check for a soft, but firm texture. We found that the time this takes slightly differs each time, so make sure to check occasionally as you cook. When all the ingredients are combined, it may appear that additional liquid is needed; however, note that the tomatoes will release their juices during simmering.

Serve in a bowl and garnish with plain yogurt, sour cream, ripe avocado, lime juice, hot sauce, and/or sharp cheddar according to your preference. We would also recommend this dish to be prepared with bread or rolls at your preference. Once put together this dish is unique and healthy!

Recipe Tips 

• Substitute vegan crumbles, ground beef, or ground pork for the turkey, or try a combination of these! 

• Try raw, cubed winter squash (like butternut or acorn) in place of the sweet potato. Also, cooked winter squash is a nice substitute for canned pumpkins. 

• For more intense heat from the spice, add 1/4-1/2 teaspoon of cayenne. In my family, anything over 1/8 or so is too much! You do you. 

Toppings

Don’t forget the toppings! There are endless ways to dress up this recipe, its customizable and completely up to you. We recommend sliced avocado, for extra healthy fats. Cilantro, for extra flavor and antioxidants. Sour cream, to add more probiotics into your diet. Fritos or your favorite chips, because not everything has to be healthy. Anything you love, its your bowl of soup! 

Budget Friendly Tips!

Making this recipe “in season” with its ingredients will lower the overall ingredient cost. This is an important skill in food literacy. It’s using your knowledge of nutrition and food production when cooking for yourself and others. When you eat seasonal vegetables, you can eat a more diverse diet while saving money. So not only does it allow opportunities for you to stretch your cooking experience, but can also lead to health benefits. These are important aspects of developing food literacy. Our chili is called “Autumn Harvest Chili” because tis the season for the autumn vegetable harvest!

Cost Breakdown