Cost Breakdown

Recipe Making Process

When our group set out to choose a recipe for this project, we knew we wanted something practical. Something college students could actually make on a weeknight without blowing their budget or burning out. This chicken stir-fry stood out because it is fast, flexible, and nutritionally balanced. We sourced most of our ingredients from a local grocery store, but we also explored options through SNAC (Student Nutrition Access Center) at Utah State University. SNAC is a student-run resource that provides free groceries, cooking demos, and nutrition education to help students eat well without financial strain. It’s a great example of how campuses can support food literacy by making nutritious ingredients more accessible. For this recipe, staples like rice, bell peppers, and occasionally broccoli are available through SNAC, which makes it easier for students to try new meals without overspending. It’s not just about saving money; it’s about learning how to shop, cook, and eat with intention.

We were intentional about keeping this recipe affordable and accessible for all college students. Instead of using specialty ingredients, we focused on items that are easy to find and already in most student kitchens. We also talked about how this stir-fry can be adapted throughout the year, depending on what’s available or on sale. For example, in the fall, mushrooms or cabbage work well. In spring, Snap peas or carrots are great options. Learning to swap ingredients based on seasonality and cost is a key part of building food literacy. It helps students cook with confidence and make the most of their grocery budget.

Before cooking, we practiced mise en place by prepping all ingredients. This includes chopping veggies, slicing chicken, and whisking the sauce. This made the process smoother and helped us manage time efficiently.

The main technique we focused on was satuéing. We learned that proper satuéing means using high heat, a small amount of oil, and constant movement to cook ingredients quickly without steaming them. We used a large skillet and stirred frequently to keep the veggies crisp but tender, and the chicken golden brown.

The final dish was colorful, glossy, and full of flavor. The sauce thickened beautifully, coating each bite without being too salty or sweet. We served it over rice, but it would also work with noodles or quinoa. One tip we learned is to make sure all your veggies and chicken are cut to the same size. This ensures that each piece will cook evenly, and nothing is over or undercooked.

Another key takeaway from this recipe was how much time we saved by prepping everything in advance. Practicing mise en place, chopping the veggies, measuring sauces, and slicing the chicken made the cooking process feel way less chaotic. It also gave us a chance to practice our knife skills and talk through proper techniques like proper hand placement and always using a sharp knife. These small habits can make a big difference in both efficiency and confidence in the kitchen, especially when you are short on time between classes or work shifts.

Overall, this recipe was a win. It taught us how to plan, prep, and execute a balanced meal while reinforcing key culinary skills. For college students trying to eat well, this stir-fry is a great starting point. It is nutrient-dense, customizable, quick, and super easy.

Making the recipe is super easy! Below are just 3 simple step-by-step instructions on creating this delicious recipe.

Step-by-Step Instructions

First, you will need to grab a small bowl and whisk together your honey, soy sauce, and sesame oil.

Next, in a large skillet, heat your oil over high heat. Cook your broccoli, bell pepper, and cloves of garlic for 5 minutes. Make sure to stir frequently until softened. Add in your chicken, tossing occasionally until it is golden brown and cooked through. Cooking the chicken will last about 8 minutes.

Optional: Shred your carrot with a cheese grater to add a little more color and nutrients to your dish.

Lastly, you will pour in your sauce into the skillet and bring to a simmer. Cook and stir occasionally until thickened. And that is all there is to it!

Chicken Stir Fry

Author: Food Literacy Students (Alaina) Cooking Method:Sautéing Cuisine:Asian Inspired Courses:Lunch, Dinner

Difficulty:BeginnerPrep time: 10 minutesCook time: 20 minutesTotal time: 30 minutesServings:4 servingsEstimated Cost:10.61 $Calories:281 kcal Best Season:Summer, Fall

Description

This quick and colorful stir-fry from Delish is your answer to busy weeknights when you want something nourishing, flavorful, and fast. In just 30 minutes, you’ll have tender chicken, crisp broccoli and bell peppers, and a glossy sauce that brings everything together. It’s a simple, satisfying dish that delivers bold flavor without the fuss.

Ingredients

• 1/2 cup reduced sodium soy sauce
• 2 Tbsp honey
• 2 tsp toasted sesame oil
• 1 Tbsp canola oil
• 1 head broccoli, cut into small florets
• 1 bell pepper, seeds and ribs removed, chopped
• 2 garlic cloves, finely chopped
• 1 lb boneless, skinless chicken breast, cut into 1″ pieces
• Freshly ground black pepper
• 1 medium carrot (optional)

Instructions

1. First, you will need to grab a small bowl and whisk together your honey, soy sauce, and sesame oil.
2. Next, in a large skillet, heat your oil over high heat. Cook your broccoli, bell pepper, and cloves of garlic for 5 minutes. Make sure to stir frequently until softened.
3. Add your chicken, tossing occasionally until it’s golden brown and cooked through. Cooking the chicken will last about 8 minutes, making sure to reach an internal temperature of at least 165 degrees Fahrenheit.
4. Optional: Shred your carrot using a cheese grater and add it to your cooked chicken and veggies.
5. Lastly, you will pour in your sauce into the skillet and bring to a simmer. Cook and stir occasionally until thickened.

Video

Keywords:Customizable, High Protein, Quick dinner, Weeknight Meals

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

Cost Breakdown

Recipe Making Process

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

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

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

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

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

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

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

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

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

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

Sweet Potato Protein Bowl

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

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

Description

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

Ingredients

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

Instructions

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

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

Cost Breakdown

Recipe Making Process:

Smart Ingredient Choices

All the ingredients are easy to find at any grocery store. I used lean ground turkey – which is a great source of lean protein and usually cheaper than beef. The lite coconut milk and curry paste add a ton of flavor without being too expensive.

Most of the produce — like onion, red bell pepper, and broccoli — is affordable year-round. I chose fresh broccoli instead of frozen because it keeps a brighter color and a crisp, tender texture when steamed. It adds that perfect crunch to balance the soft rice and meatballs. If you’re cooking on a budget, fresh broccoli is still a great choice, and it makes a noticeable difference in the freshness of the meal. If pineapple is in season, adding it on the side gives a nice, sweet contrast to the spicy curry.

Budget and Nutrition Tips
Cooking meals like this at home is one of the best ways to save money and eat more protein. One pound of ground turkey makes several servings, and the rice stretches the meal even further.

This recipe checks a lot of boxes nutritionally — lean protein from the turkey, complex carbs from the rice, and vitamins and fiber from the vegetables. The coconut milk adds healthy fats that keep you full for longer, so it’s a balanced, nutrient-dense meal.

Cooking Prep Made Easy
Before cooking, I chopped the onions and peppers, measured the ingredients, and got my pans ready.

Friendly Tip: Coconut Rice
While cooking the coconut rice, the rice tends to peak up the sides of the pot. Checking on the rice halfway through the cooking process and evening it out can help the rice cook evenly.

Bringing It All Together
When everything’s ready, you’ve got a plate that’s full of color and texture — white rice, golden-brown turkey meatballs, bright red peppers, green broccoli, and a rich yellow from the curry sauce and pineapple. The flavor is bold and spicy with a hint of coconut to balance it out.

Reflection
This meal taught me that eating healthy and high protein doesn’t have to be expensive or complicated. It’s all about planning ahead and using affordable ingredients!

Simple ingredients, solid flavor, and no stress — that’s my kind of college meal!

High Protein, Budget Friendly, Curry Meatballs with Coconut Rice

Author: Camilla Moscon Cooking Method:Steam Simmer Bake Cuisine:Indian Courses:Lunch, Dinner

Easy :BeginnerPrep time: 10 minutesCook time: 30 minutesTotal time: 40 minutesServings:6 servingsEstimated Cost:4.21 $Calories:554 kcal Best Season:Available

Description

A budget-friendly, high-protein meal featuring tender turkey meatballs simmered in a creamy yellow curry sauce, served over coconut rice with fresh steamed broccoli and sweet pineapple on the side.

Ingredients

Meatballs

• 16 oz Jennie O’ Lean Ground Turkey (90/202)
• 1 Cup Plain Breadcrumbs
• 1/4 Cup Yellow Onion
• 2 tsp Fresh Ground Ginger
• 3 Tbsp Ketchup
• 1 1/2 tsp Mae Ploy Yellow Curry Paste

Coconut Rice

• 1 Cup Jasmine White Rice
• 1 Cup Thai Kitchen Lite Coconut Milk
• 1 Tbsp Better Than Bullion – Low Sodium

Yellow Curry Sauce

• 1 Cup Thai Kitchen Lite Coconut Milk
• 1/2 Cup Milk (1%)
• 1/4 Cup Mae Ploy Yellow Curry Paste
• 1 Whole Red Bell Pepper
• 1/2 Lime (Juiced)

Sides

• 1 Bag Frozen Broccoli
• 1 Whole Pineapple

Instructions

1. Preheat the oven to 375 degrees Fahrenheit. Grease your cookie sheet.
2. Mix the Jennie O turkey burger, breadcrumbs, yellow onion, ground ginger, ketchup, and Mea Ploy yellow curry paste in a bowl.
3. Once combined, form your micture into even ping pong sized balls and begin to line your cookie sheet.
4. Spray your meatballs with a nonstick cooking spray and place in the preheated oven for 15 minutes.
5. While your meatballs are cooking, add water, Thai Kitchen lite coconut milk, and better than bullion to a pot, mix, and bring to
   a boil.
6. Rinse your rice in cold water, drain, and add to boiling pot mixture. Turn the stove to low and cover with a lid. Let simmer for 25 minutes or until cooked with no moisture left at the bottom.
7. Once your meatballs have finished cooking for 15 minutes, remove from the oven, flip and put back into the oven for 10 more minutes.
8. Small dice red bell pepper (¼ in x ¼ in). Add bell pepper and Mae Ploy yellow curry paste into a small pot and mix.
9. Once mixed, add the Thai Kitchen lite coconut milk and 1% milk into the pot and stir on med-low heat. Squeeze in your lime and let it simmer until it is time to serve.
10. Steam fresh broccoli for 5-10 minutes or until al-dente.
11. While broccoli steams, cut your pineapple.
12. Drain and lightly salt your broccoli, remove your meatballs from the oven and fluff your rice.
13. Plate and enjoy.

Keywords:Bold and Flavorful, Budget friendly, College-Friendly, Fresh Veggies, High Protein, Minimal Cleanup, nutritious, Quick and Easy, Spicy and Sweet

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

Recipe Making Process

1. Gather your ingredients

Let’s get a head start on a meal or two for your week. You can rest easy knowing this is probably the hardest part about this recipe… and even ingredient searching isn’t going to be tedious. Just get a hold of these things and you’ll be ready to make this Friendship Soup when you’ve got a few minutes, and we meant it; it’s only a small amount of cooking.

First, check out what seasonings and oil you have. Hopefully you have these staples on hand, but if not, seasonings are only about a dollar at the store for a bottle. Make sure to add them to your list if you need.

• Salt 
• Pepper
• Olive oil
• Italian seasoning 
• Bay Leaf

The biggest money saver here is to look for resources available to you as a student. We sourced a lot of the rest of the ingredients from the Utah State University Student Nutrition Access Center, or SNAC Pantry. If that isn’t something available to you, a great option at Walmart or other stores is to go with the generic brand instead of big names! The best part about this soup is that almost everything is dry or canned, meaning you can keep what you don’t use this week for another meal rotation without the ingredients going bad. 

Here’s what you’ll want to grab from your resource center or store to make this soup: 

• Green split peas 
• Medium pearl barley
• Dried lentils
• Long grain rice
• Macaroni (or your choice of another small pasta)
• A can of diced tomatoes

What you might need to buy from the store: 

• Beef bouillon cubes (if you don’t already own any)
• Dried minced onion (if you don’t already own any)
• Optional add-in: ground beef

*A great way to source beef or any meat would be to check with local butchers or farmers. Sometimes they have great deals or can help you source your meat a little more sustainably and close to the source!

Great! Whenever you’re ready to hop into cooking head on to the next step.

2. Mise en place

So, it’s time to make your friendship soup. This is a great time to practice cooking in a way that is going to be smooth, efficient, and timely. Mise en place means “everything in its place”. This technique includes doing things to prepare everything you need for the recipe that can be done before the actual cooking begins. Think measuring out ingredients, chopping everything you need, or pulling out all the equipment you might need for your meal.

What does this look like when making Friendship Soup in your little kitchen? Actually, it’ll be pretty quick and easy prep. 

1. Measure your dry pasta and set it aside to add in later. We don’t want these to cook as long as the rest of the ingredients or they will be way too soggy and overdone!

• ½ cup Macaroni or other small pasta

2. Measure out all of your ingredients for the “Soup Mix”. These can all go in a bowl and wait until you’re ready to add it into your soup. You can also prepare this soup mix (have your pasta portioned out on top) in 1 ½ pint jars and keep them in storage. They are shelf stable for up to three months! Then you can make this soup whenever you need.

• ¼ cup dried green split peas
• ⅛ cup medium pearl barley
• ¼ cup dried lentils
• ¼ cup long grain rice

Seasonings also in the soup mix: 

• 8 tsp beef bouillon paste or cubes
• ⅛ cup dried minced onion
• One bay leaf
• 1 tsp italian seasoning

3. Have your can of tomatoes and water ready to go. You can put these directly into your pot. Make sure you use a liquid measuring cup for your water! It makes it a lot easier and more accurate.

• ½ can diced tomatoes (DON’T drain these!)
• 1 ½ quarts water

4. Portion out your ground beef. If you aren’t going to use the rest of your meat soon, go ahead and put the rest in a freezer bag to pull out later! You can also use frozen meat for this recipe, but pull it out the day before to thaw in your fridge. 

• ½ pound ground beef

3. Cooking! 

Now you’re ready to go! 

1. Put water, tomatoes (undrained), and soup mix into a large pot on high heat. You can use a large sauce pan or even a small stock pot.

2. Bring your mixture to a boil. You know it’s boiling when there are constant, large moving bubbles that roll the ingredients around. If there’s just a few bubbles or very small, occasional ones, you’re not quite boiling yet. 

3. Reduce the heat to a simmer for 45 minutes. Some stovetops have a simmer label on the knob, but if not, shoot for low heat. Simmering happens at 185-200 degrees; if you really want to double check, you can use a thermometer to see that it’s simmering. You’ll want to stir it occasionally so your grains and beans don’t stick to the bottom. 

4. Add in pasta and simmer for 15-20 more minutes. As it gets closer to time, go ahead and double check the doneness of all your dried ingredients. The pasta, peas, barley, and lentils should all be tender when you test it with a fork. 

5. Make sure to taste test your soup! This is a very important part of the process to make sure it tastes how you want. If it’s too bland, you can add a small amount of salt (about ⅛ tsp at a time) and taste between. However, with all the bouillon in this recipe, we found that it didn’t need any more salt! If it’s too salty for you, add in a small amount of water (about ¼ cup at a time).

6. While this simmers, cook your ground beef. Make sure you have 8 oz (1/2 lb) of raw meat. Then, in a pan, drizzle a small amount (about a teaspoon) of olive oil and heat it on Medium High heat. Break up the meat with a spatula and stir frequently. 

7. Add some salt and pepper to taste. Once there’s no more pink and it’s plenty crumbled (we don’t want huge chunks in our soup), your meat is done. You can taste test it once it’s cooked through.

8. Add ground beef to your soup. Mix in the meat and taste it again!

9. Find the bay leaf and take it out. It’s good at helping add flavor to the soup while simmering, but you don’t want the leaf in your bowl of soup. 

10. And you’re done! Scoop your soup into a bowl with a ladle. 

4. Presentation Tips

If you want to make your creation look beautiful in a bowl or for your friends (I mean, it is friendship soup after all), here’s a few quick plating tips. 

• Consider putting your bowl on top of the plate for stability and style (that’s what we did!).
• Make some cheesy toast, garlic bread, or slice a baguette on a plate beside or across the edge of the bowl.
• Garnish the soup with a sprig of parsley.
• Arrange some sliced fruit on the side of the plate for a pop of color. 

5. Enjoy!

Eat up and feel all the comforts that friendship soup brings!

Friendship Soup

Author: Food Literacy Students Cooking Method:Simmering Saute or Brown Meat (if used) Cuisine:American Courses:Dairy Free Lunch Lunch, Dinner

Difficulty:BeginnerPrep time: 30 minutesCook time: 40 minutesTotal time:1 hour 50 minutesServings:4 servingsCalories:300 kcal Best Season:Winter

Description

Friendship soup is a budget-friendly, quick, and easy meal that is both nutritious and delicious. It is great for college students who are looking to improve their eating choices and cooking skills in the kitchen.

Ingredients

Dry Ingredients

• 1/4 cup dried green split peas
• 8 teaspoons beef bouillon granules/8 beef bouillon cubes
• 1/8 cup medium pearl barley
• 1/4 cup dried lentils
• 1/8 cup dried minced onion
• 1 teaspoon Italian seasoning
• 1 Bay Leaf
• 1/4 cup uncooked long grain rice
• 1/2 cup uncooked macaroni/other small pasta
• 1.5 quarts water
• 1/2 can (14 ounces) diced tomatoes, undrained

Ground Beef Ingredients (Optional)

• 1/2 lb. ground beef
• 1/2 Tbsp. olive oil
• 1/2 tsp. salt (if desired)
• 1/4 tsp. pepper (if desired)

Instructions

Friendship Soup Directions

1. Set the pasta aside.
2. Combine the water, tomatoes, and soup mix* and bring it to a boil.

*Soup mix= peas, bouillon, barley, lentils, onion, Italian seasoning, and rice.

3. Reduce heat; cover and simmer for 45 minutes.
4. Stir in the reserved pasta; cover and simmer for 15-20 minutes or until the pasta, peas, barley and lentils are tender.
5. Cook the ground beef and add it to the soup pot.

Ground Beef Instructions

6. In a large skillet, heat the olive oil over medium heat until hot.
7. Add the ground beef and, using a spatula, press the beef into an even, flat layer in the pan, almost like you’re making a big hamburger.
8. Let it cook untouched for 4 minutes. This is what helps create a brown crust.
9. Start to break apart the meat, flipping it over.
10. Cook, stirring occasionally and breaking it into clumps until cooked through, 4-5 more minutes.
11. Season with salt and pepper, if using. Stir.
12. Remove from heat and use as desired.

Video

Notes

• Tips:
• For an even quicker cooking time, you can precook the meat, portion it off into sections, and place it in the freezer for a more convenient and rapid cooking process in the future. 
  The recipe can also be altered to be vegetarian friendly. You can either remove the meat or you can replace it with a vegetarian option, like chickpeas or other legumes. The bouillon may also be swapped out for a vegetable-based option.
• Nutrition Facts
  1 cup: 166 calories, 4g fat (1g saturated fat), 18mg cholesterol, 883mg sodium, 23g carbohydrate (3g sugars, 4g fiber), 10g protein.

Keywords:budget-friendly, delicious, easy, healthy eating, Meal prep, Nutrient Dense

Cost Breakdown

Recipe Making Process

Before you begin cooking, it’s important that you have the proper ingredients. I have observed that all of these ingredients can always be found at local grocery stores. You won’t typically find these ingredients at farmers markets (aside from maybe onions and garlic cloves) because they’re not typically locally grown or produced locally. However, you can still find produce and ingredients of decent quality at any local grocery store, especially from June until September.

Note: in this version of the recipe, we used 2 cans of black beans, but the original recipe calls for 9 oz of cooked and shredded chicken breast. This was to make the recipe more budget friendly.

To begin any recipe, it is important to have everything you need out and ready before you begin cooking, ensuring that everything is in its place. This is called Mise en Place (meez-ahn-plahs). Included in this process would be:

• Preheating the oven (if the recipe calls for it)
• Gathering the needed materials (i.e., pots, pans, cutting and stirring tools)
• Chopping and preparing ingredients
• Measuring the seasonings and/or spices involved

All these should be ready for use before you begin cooking.

Note: If you decided to use chicken boullion cubes, paste, or powder, begin preparing that (as per directions on packaging) before or while you are sautéing the onion and garlic.

To begin preparing the ingredients, start by chopping the onion into small pieces, and mincing the garlic into even smaller pieces. Set aside.

Chop or mince the cilantro (per preference) and set aside, then drain and rinse the black beans in a strainer, and set aside.

Measure out each of the seasonings and spices, and dump each into a bowl and set aside as well.

Now that everything is ready to go, you can begin the cooking process. We will begin by heating the oil over medium-high heat on the stove in a large sauce pan or pot.

• I like to use a large pot big enough that will hold all of the ingredients, therefore, using one pot for the whole process. This makes cleanup much easier and faster because of less dishes.

To determine if the oil is heated enough, check to see if there’s almost a shimmer, glaze, or almost ripple affect on the top of the oil (you can find examples of this online). Once you see this, you may add the prepared onion and garlic to begin sautéing. This should only take about 2 min, stirring consistently (stir, pause, stir, pause, etc.).

Once the onion has turned almost an opaque or clear color, being softer and more fragrant, you may add the tomato sauce, chicken broth/stock, chicken (or black beans), cilantro, chili powder, cuman, oregano, and salt.

Bring to a light boil, then reduce (lower) the heat to low or “sim” and let your enchilada filling simmer for 5-10 minutes or until the sauce reduces (lessens or decreases) and the flavors combine.

At this point, you can taste the filling and see if you would like to add anymore seasonings or spices. Personally, I typically add a little more chili powder, cumin, and oregano to help make those flavors taste more prevalent.

Note: If your filling is too thick, you can add some more chicken broth/stock, or a little bit of water (not too much). If your sauce is still very liquidy, you can add more chicken or black beans. However, be careful not to get too much liquid in the tortillas when filling them with the filling. Also, the filling is not too spicy, most of the spice will come from your enchilada sauce.

Once you are satisfied with your filling, you can take a 9×13 greased pan, and take 8 enchiladas (one at a time), put 1/3 cup of the filling in each one (or however much you would like)

Roll the enchiladas by first folding the right and left sides on top of the filling (barely), then taking the side closest to you and folding it over (covering filling completely) to the other side, then in a rolling motion, roll the enchilada the rest of the way, ensuring that the seam is on the bottom of each enchilada.

Once you’ve completed filling each tortilla and using all of the filling, it’s time to take your can of enchilada sauce and pour it over each enchilada. Try to cover as much tortilla as possible to prevent burning or crispy edges in the oven (unless that’s what you’re going for).

Then take your cheese and sprinkle it on top. You can use more or less of what the recipe calls for, that’s completely up to you!

After you’ve added the sauce and cheese, take some tin foil and cover the 9×13 pan, shiny side down (this helps keep the hot air inside of the pan, circulating it and cooking/melting the cheese more evenly).

Carefully place the tin foil, verifying that it’s not touching the cheese (once the cheese is melted, it can stick to the foil, making it difficult to remove).

Place your pan in the oven (preheated at 400°F), and bake for about 20-25 min, or until the cheese is melted.

When the cheese has melted, you may remove the enchiladas from the oven, turn the oven off, and let the enchiladas sit for about 5-10 min with or without the tin foil on.

• Keeping the tin foil on will make the enchiladas remain warmer longer, but could cause the steam to concentrate on the surface of the foil and drip down onto the enchiladas.

Now it’s time to plate and enjoy! We loved having sour cream on top of our enchiladas, but you can also use cilantro, scallions, extra cheese, the list goes on! We also like to pair our enchiladas with mango, peaches, or other fresh fruit, as well as cilantro lime rice. Enjoy!

Budget friendly:

To make this recipe more cost-efficient and budget friendly, we replaced the chicken with black beans, and we used chicken boullion paste in place of the pre-made chicken broth or stock (which we needed to add more water and seasonings to balance out the taste).

Some other ways that you can make this more efficient is:

• Replacing the onion with onion powder – 1 tablespoon of onion powder for 1 medium-sized fresh onion (about 1/2 cup chopped)
• Replacing garlic with garlic powder – 1/4 tsp of garlic powder for one fresh garlic clove, or 1/2 tsp of garlic powder for every 1 tsp of minced garlic.

However, if you use the powders in place of the fresh produce, DO NOT sauté, as this won’t help with the flavor development of the powders. You can instead either omit the oil intended to be used to sauté with, or you can add a smaller portion of that oil (1/2 or 1/3 the original amount).

You can then add the powders when you add the other seasonings.

Another way to make this recipe more budget friendly is to purchase the store or generic brands of the ingredients, not the name brands.

Cooking Techniques

Knife skills – To properly hold a knife, you need to keep your fingers away from the cutting edge of the blade, and use the “pinch hold method” – this refers to holding the handle of the knife in the palm of your hand with your middle, ring finger, and pinkie wrapped around the it, and your index finger and thumb pinching the blade just past the handle.

Measuring – Using measuring cups and spoons, properly portion out each ingredient to get the amount needed for the recipe.

Sautéing – A dry heat method, sautéing is just using a small amount of fat (oil), and cooking something small at a high temperature, very quickly (i.e., onions and garlic).

Boiling – A moist heat method, boiling is just heating up liquid (typically water) to the point of vaporization (steam), causing consistent bubbles to break through the surface tension of the water or liquid.

Reduction (reduce) – Typically a moist or combination method, reduction just refers to the process of boiling or simmering a liquid to make the water in the food evaporate, causing the base to thicken, and the flavors to condense and concentrate.

Baking – A dry heat method, baking (or roasting) is just cooking food in the oven without the presence of water or an open flame, creating a fairly even way of cooking throughout the product.

So-Addicted Chicken Enchiladas

Author: SkinnyTaste Cookbook Cooking Method:Sautéing Boiling Baking Cuisine:American Mexican Courses:Lunch, Dinner

Difficulty:BeginnerPrep time: 15 minutesCook time: 40 minutesRest time: 5 minutesTotal time:1 hour Cooking Temp:400 FServings:4-8 servingsEstimated Cost:19.29 $Calories:210 kcal Best Season:Spring, Summer, Fall

Ingredients

• 1 tsp, Canola/Olive Oil
• 1 cup, Onion, chopped
• 2 large Garlic Cloves, minced
• 1/2 cup, Canned Tomato Sauce
• 1/3 cup, Chicken Broth
• 9 oz cooked shredded chicken (substitue with 2 cans (15 oz each), Black Beans)
• 1/4 cup, plus 1 Tbsp Cilantro
• 1 tsp, Chilli Powder
• 1 tsp, Cumin
• 1/2 tsp, Oregano
• 3/4 tsp, Salt
• 8 Taco-sized Tortillas
• 1 1/2 cup, Red Enchilada Sauce (or one 10 oz can)
• 1 cup, Mexican/Cheddar Cheese (or to your hearts desire)
• 4 Tbsp, Sour Cream

Instructions

1. Preheat oven to 400°F (204 °C).
2. In a medium saucepan, heat the oil over low heat.
3. Add the onion and garlic, and sauté until soft but not browning. This should be about 2 minutes.
4. Add the tomato sauce, chicken broth, cooked chicken, 1/4 cup of the cilantro, the chili powder, cumin, oregano, and salt.
5. Simmer until the flavors blend and the sauce reduces, about 4-5 minutes, then remove the pan from the heat
6. Spray a 13×9-inch baking dish (or your favorite deep dish for baking) with oil or cooking spray. Can substitute with butter if you do not have oil or spray.
7. Put 1/3 cup chicken mixture into each tortilla, rolling them up as described above. One at a time, until all your mixture is used up.
8. Place the rolled-up tortillas seam side down in the baking dish and top with enchilada sauce and then the cheese.
9. Cover the dish with foil, making sure the top doesn’t touch the cheese. Bake until hot and the cheese is melted, 20-25 minutes.
10. Serve with extra cheese, cilantro, and sour cream, and enjoy!

Video

Garlic parmesan pasta includes a bunch of ingredients that you either have in your cupboards or can get for cheap. It’s an easy crowd-pleaser that can be thrown together minutes before a party (or, if you want, you can have it all to yourself). Regardless of the setting, get ready to enjoy this delectable dish!

Cost Breakdown

Recipe Making Process

Chicken is used in all types of restaurants, from the priciest eateries to the McDonald’s down the street. It’s a meat that can be easily found for cheap, but, if prepared properly, can seem like a real accomplishment to cook. This dish follows that basic idea: it’s cheap, but it feels like a higher-end treat.

That said, while making this dish, there were a few things we did to bring down the cost, such as substituting heavy cream with half and half. We also used store-brand olive oil and pre-grated Parmesan. Budgeting your life away truly bites, but this dish has enough of that homey goodness to mentally transport you from the doom of the dorms to your parents’ dinner table. However, there might be a couple of techniques your parents may or may not have tried their hand at while cooking at home. One of the techniques used in this recipe involves a chicken breast that is either butterflied or beaten. Butterflying is what it sounds like: you cut a chicken so that it looks like a butterfly.

Before you butterfly it, you need to remove the tendons and any surface fat from the chicken. This will help improve the texture, the quality of the meat, and can make cutting easier. Once that’s done, you place the breast down on a flat surface and cut it parallel to the floor so it resembles a book (as shown in the video below). However, like a butterfly or a book, it needs to have the middle section intact, so you should not cut it all the way through. After cutting, you can open it up and cook it as-is. This helps the chicken breast cook all the way through while retaining its natural shape.

You could also simply beat it down. The preferred way to do it is with a meat tenderizer, but you could use a variety of blunt objects, from the food-safe rolling pin or (heaven forbid) the heaviest book you can find.

Recipe Steps:

• 1. Gather and prepare all of your ingredients, and grab your pan. That’s right, you only need one pan for this recipe! Just make sure it will be deep enough to cook your noodles in as well.

• 2. In a small bowl, mix together the Italian seasoning, paprika, salt & pepper. Pat the chicken dry and then rub both sides with the seasoning mixture.

• 3. Bring a large pan to medium heat. Once hot, add avocado oil. Then, add seasoned chicken and cook for 3-5 minutes per side, until the internal temperature reaches 165°F. It’s best to check this with a thermometer, while also checking to see if the chicken is firm and white all the way through. Remove chicken from the pan and set it aside to rest.

• 4. Reduce heat to medium-low and add more avocado oil and butter. Then, add onion and season it with salt. Cook, stirring occasionally, for about 3 minutes, or until it begins to get tender and translucent.
• 5. Add garlic, stir, and cook for 1 minute longer.

• 6. Deglaze the pan with chicken broth, scraping up all the browned bits stuck to the bottom. Allow the broth to come to a light boil.

• 7. Then, add the dry pasta and stir to make sure that the pasta is submerged in the broth.
• 8. Cover the pan and cook for 10 minutes or until the pasta is al-dente.
• 9. Turn off the heat and add in the parmesan, heavy cream and parsley. Stir until the parmesan is melted and the sauce is warm and thickened slightly. Taste and adjust salt and pepper as needed.

• 10. Slice the cooked chicken into strips and add it into the pan along with the pasta. Toss to combine. Then, serve & enjoy!

• This recipe doesn’t have any vegetable sides, but broccoli would pair very well with this. It provides a bit of a bite while complimenting well with the creamy sauce. It could also go with a variety of other vegetables, but this is my personal go-to when making things like this.

Garlic Parmesan Pasta

Author: Food Literacy Students Cooking Method:Sautéing Boiling Cuisine:American Italian Courses:Lunch, Dinner

Difficulty:BeginnerPrep time: 30 minutesCook time: 40 minutesTotal time:1 hour 50 minutesServings:4 servingsCalories:300 kcal Best Season:Fall

Description

Incredibly easy, very delicious, and fun to make! Only needs one pan and can be thrown together in just a few minutes.

Ingredients

Chicken

• 1 tbsp avocado oil (can be substituted with olive oil)
• 1 lb boneless, skinless chicken breast, butterflied or beaten down to about ½” thickness
• 1 tbsp Italian seasoning
• ½ tsp paprika
• Salt & pepper to taste

Pasta

• 1 tbsp avocado oil (can be substituted with olive oil)
• 1 tbsp unsalted butter
• ½ jumbo yellow onion, diced (roughly 1 cup)
• 4-6 large cloves garlic, minced
• 8 oz dry penne pasta
• 2 cups chicken broth
• 1 cup finely grated parmesan cheese *
• ½ cup heavy cream
• 2 tbsp chopped parsley
• Salt & pepper to taste

Instructions

1. In a small bowl, mix together the Italian seasoning, paprika, salt & pepper. Pat the chicken dry and then rub both sides with the seasoning mixture.
2. Bring a large pan to medium heat. Once hot, add avocado oil. Then, add seasoned chicken and cook for 3-5 minutes per side, until the internal temperature reaches 165°F. Remove chicken from the pan and set it aside to rest.
3. Reduce heat to medium-low and add more avocado oil and butter. Then, add onion and season it with salt. Cook, stirring occasionally, for about 3 minutes, or until it begins to get tender and translucent.
4. Add garlic, stir, and cook for 1 minute longer.
5. Deglaze the pan with chicken broth, scraping up all the browned bits stuck to the bottom. Allow the broth to come to a light boil.
6. Add the dry pasta and stir to make sure that the pasta is submerged in the broth.
7. Cover the pan and cook for 10 minutes, or until the pasta is al-dente.
8. Turn off the heat and add in the parmesan, heavy cream and parsley. Stir until the parmesan is melted and the sauce is warm and thickened slightly. Taste and adjust salt and pepper as needed.
9. Slice the cooked chicken into strips and add it into the pan along with the pasta. Toss to combine. Then, serve & enjoy!

Notes

• Alternatives to Ingredients:
• 1. If all you have is a small or medium onion, use the entire onion. Regardless, the entire portion should be roughly the size of your fist.
• 2. For the chicken broth, you can also use chicken bouillon and prepare according to the package instructions.
• 3. You can substitute heavy cream for half and half, which is a bit cheaper and has fewer calories.
• 4. If you’ve got dried parsley, you can use it in place of the fresh stuff! Just use two teaspoons– cutting it down from the original two tablespoons.
• 5. You can use normal, gluten free or protein pasta in order to make it fit your dietary needs.
• 6. You can use pre-minced garlic in order to save time and energy. One medium-sized clove equals roughly 1/2 teaspoon, so aim for 3 tsp (or 1 tbsp) garlic.
• 7. As mentioned in the recipe, the avocado oil can be substituted with olive oil, which brings down the cost considerably.

Keywords:chicken, pasta, quick dinners, quick lunches