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

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

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

Cost Breakdown

Tips for Making this Budget-Friendly

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

Making Cowboy Caviar and Knife Skill Tips

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

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

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

Step 3: Rinse and drain the beans and corn.

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

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

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

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

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

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

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

Cowboy Caviar

Author: Recipe by Stephanie Melchione from thecozycook and pictures/video and recipe made by Food Literacy Students (Callie, Kadi, Paris, Nicole) Cuisine:Mexican, American Courses:Lunch, Dinner, Snack, Side dish Recipe Keys: V Vegetarian Vegan Healthy E Easy F Fast D Delicious

Difficulty:BeginnerPrep time: 15 minutesTotal time: 15 minutesServings:6 servings Best Season:Summer

Description

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

Ingredients

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

Dressing

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

Instructions

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

Video

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

Cost Breakdown

Our Thoughts

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

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

Crustless Garden Vegetable Quiche (Gluten Free and Dairy Free)

Author: Recipe by Katja Heino from Savorylotus.com and pictures and recipe made by Food Literacy Students (Olivia, Amber, Regen, and Olivia) Cooking Method:Baking, Sauteing Cuisine:French Courses:Breakfast, Dinner Recipe Keys: V Vegetarian Gluten Free Dairy Free

Difficulty:IntermediatePrep time: 15 minutesCook time: 40 minutesTotal time: 55 minutesServings:8 servings Best Season:Summer

Description

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

Ingredients

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

Instructions

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

Video

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

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

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

See video of each step below recipe!

Cost Breakdown

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

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

Campfire Chicken Pot Pie

Author: Recipe by DANNO719 of All Recipes. Pictures and food by Food Literacy Students (Hailey, Rebecca, Kylee, Shelby) Cooking Method:Pan-fry, Baking Cuisine:American, homemade Courses:Lunch, Dinner Recipe Keys: H homemade S simple I inexpensive

Difficulty:BeginnerPrep time: 10 minutesCook time: 45 minutesTotal time: 55 minutesServings:6 servings Best Season:Available

Description

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

Ingredients

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

Instructions

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

Video

Notes

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

Keywords:homemade, easy, simple

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

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

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

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

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

Cost Breakdown

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

Tips to make this cheaper

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

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

Ingredient Cost Breakdown

Tips when Cooking Steaks

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

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

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

(Good brownness at initial flip)

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

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

Our Experience Cooking Steaks

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

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

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

Simple and Delicious Sirloin Steak

Author: Food Literacy Students Cooking Method:Pan-fry Cuisine:American Courses:Lunch, Dinner Recipe Keys: M Meat S Steak S Simple Q Quick H Hearty

Difficulty:BeginnerPrep time: 5 minutesCook time: 15 minutesTotal time: 20 minutesServings:4 servings Best Season:Available

Description

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

Ingredients

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

Instructions

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

Video

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

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

Cost Breakdown

The Step-by-Step Cooking Process

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

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

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

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

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

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

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

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

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

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

Easy Ground Beef Tacos

Author: Easy Ground Beef Taco Recipe by Feel Good Foodie – Yumma Jawad, and Fried Taco Shell Recipe by Traveling in My Kitchen – Kimberly Scott. Pictures and recipe made in this blog post by Food Literacy Students (Mikayla, Savannah, Kaytlyn, and Grant) Cooking Method:Pan-frying, Sautéing Cuisine:Mexican Courses:Dinner, Lunch Recipe Keys: Gluten Free D Dairy Free (without cheese)

Difficulty:BeginnerPrep time: 15 minutesCook time: 40 minutesTotal time: 55 minutesServings:8 tacos Best Season:Available

Description

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

Ingredients

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

Instructions

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

Notes

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

Keywords:Gluten Free

Wondering how much it will cost to make this recipe? Here is a cost breakdown:

TOTAL RECIPE COST – $7.34

COST PER SERVING – $1.22

Tips to make it cheaper:

• Get ingredients in bulk – even though it is initially more expensive, it is cheaper by the ounce. Especially for ingredients like salt or flour that have a long shelf-life. You can also go to places like Winco that have a bulk section where you can get things for the measurement of the recipe(s) that you make.

• Find ways to freeze leftover ingredients – for example any leftover chicken so that it doesn’t go bad in the fridge.

EASY Homemade Chicken Nuggets

Author: Recipe From Six Sisters’ Stuff. Pictures and food made by Food Literacy Students (Addie, Tommy, Sophie, and Jolie) Cooking Method:Baking Cuisine:American Courses:Lunch, Dinner, Snack Recipe Keys: Q Quick

Difficulty:BeginnerPrep time: 15 minutesCook time: 15 minutesTotal time: 30 minutesServings:5 servings Best Season:Available

Description

This homemade chicken nuggets recipe is from Six Sisters’ Stuff. Making homemade chicken nuggets is very easy and can be completed by beginner cooks. The final product was so yummy! We ate all of the chicken nuggets right up!

Ingredients

• 4 chicken breasts, boneless, skinless
• 3 cups corn flakes
• ⅓ cup grated parmesan cheese
• ½ teaspoon salt
• ¼ teaspoon onion powder
• ¼ teaspoon garlic powder
• pinch of pepper
• ¼ cup flour
• 2 large eggs beaten

Instructions

1. Preheat oven to 425 degrees.
2. Cut chicken breasts into bite-sized pieces; set aside.
3. Lightly spray a baking sheet with nonstick cooking spray; set aside.
4. Put corn flakes in large plastic bag and crush into fine crumbs. Pour crumbs into medium-sized bowl. Add Parmesan cheese, salt, onion powder, garlic powder, and pepper to corn flakes and mix until combined.
5. Place beaten eggs and flour in two separate small bowls.
6. To bread chicken, coat chicken pieces in flour (shaking off excess), dip in egg and coat in corn flake mixture. Arrange breaded chicken nuggets on prepared baking sheet.
7. Bake for 12-15 minutes, or until cooked through and golden brown on the outside.
8. Make sure to cool and enjoy with the sauce of your choice.

Notes

• A suggestion on how to serve the chicken is by making your own dipping sauce like fry sauce (ketchup and mayo), or use a pre-made sauce such as barbecue sauce or ranch.
• We know that chicken breasts can come in all different sizes. So, if you end up with extra chicken, you can season it, grill or bake it, or freeze it for your next meal.
• You may have extra cornflakes, add milk, they make a great breakfast before taking those finals! If you are looking to save some time, use a food processor or blender to crush your cornflakes.

Keywords:Quick, Chicken nuggets, Homemade, Baking chicken

There are many ways to get protein in your diet without having to rely on meat! This dish includes black beans, which are an excellent source of protein. Black beans contain eight grams of protein per serving, and they also have plenty of fiber. Meat can take a long time to cook, so this dish is a great option for when you’re wanting to make something that is quick and easy. There are only a few ingredients, which also makes it very simple to make. The most difficult part of this was adding in all of the many spices, but they make for a wonderful taste! These tacos are very filling and sustaining. They are also a great way to get in your servings of vegetables, and most of the vegetables in this dish are able to be locally sourced. 

The cost for this entire meal was $10.14. This meal made four servings, so the individual portion cost is $2.54. It was much cheaper because we did not include meat, yet it still had a great amount of protein. 

Here is the cost breakdown:

Additional Tips to Save Money:

• Grow your own vegetables, or buy them from a farmers market
• Use block cheese and shred it instead of buying shredded cheese if you already have a block
• Make your own tortillas! Or you could eat this meal with chips or rice instead if you want.
• Visit the SNAC pantry at USU

Black Bean and Sweet Potato Tacos

Author: Food Literacy Students (Michele, Isabelle, Sydney, and McKayl) Cooking Method:Roasting/baking Cuisine:Mexican Courses:Lunch, Dinner Recipe Keys: V Vegetarian

Difficulty:BeginnerPrep time: 20 minutesCook time: 20 minutesTotal time: 40 minutesServings:4 servings Best Season:Available

Description

This recipe turned out delicious, and it makes for a great lunch or dinner. The sweet potatoes give great substance and makes it fun to eat. Make sure to keep a close eye on the sweet potatoes to avoid overcooking them. When the dish is finished, a squeeze of the fresh lime juice and chopped cilantro placed on top makes for great finishing touches.

Ingredients

• 2 sweet potatoes, peeled and cubed small (about 3-4 cups)
• 1 jalapeno pepper, seeded and finely diced
• 1 red bell pepper, diced small
• 1 small red onion, diced small (about 1/2 cup)
• 2 teaspoons olive oil
• 1 teaspoon cumin, ground
• 1 teaspoon chili powder
• 1/2 teaspoon salt
• 1/4 teaspoon black pepper, ground
• 1 (15 ounce) can black beans, rinsed and drained
• 1/4 – 1/2 cup cilantro, chopped (amount depends on your preference)
• 2 teaspoons fresh lime juice (from about 1 lime)
• 1 cup shredded cheddar cheese
• 1 cup shredded Monterey Jack cheese
• 6-8 small white corn tortillas (or whole wheat, white flour or other favorite variety)

Instructions

1. Preheat the oven to 425 degrees F. Chop vegetables into equal sizes.
2. In a large bowl, toss together the sweet potatoes, jalapeno, red pepper and red onion with the olive oil, cumin, chili powder, salt and pepper. Dump the coated veggies onto a large rimmed baking sheet and roast for 18-20 minutes. Half way through cooking, pull out the baking sheet and toss ingredients. The vegetables should be tender but not mushy at the end of cooking time.
3. Let the vegetable mixture cool. Scrape the mixture into a large bowl and toss with the black beans, cilantro and lime juice. Taste the mixture and add additional salt and pepper to taste. Spoon into tortillas.

Video

Sources

• Black Bean Nutrients: https://www.healthline.com/nutrition/healthiest-beans-legumes#black-beans
• Sweet Potato Nutrients: https://www.healthline.com/nutrition/sweet-potato-benefits#nutritional-value

Keywords:Plant-based, vegetarian, tacos, healthy, quick

Cost Breakdown

What else do I need to know?

1. This chicken is great over rice, noodle, or potatoes, and paired with some steamed broccoli.
2. To make this dish even more budget-friendly, try switching out the ingredients for all generic brands.
3. Not a fan of spice? The sauce is so flavorful you can eliminate the sriracha.
4. The lime can also be substituted out for white rice vinegar.
5. This recipe is easy to double, or even triple. Just multiply each ingredient by 2 or 3.

Test your Knowledge: What’s
Cross-Contamination?
Most people don’t know the importance of keeping cuts of meat away from shared surfaces in food preparation. Why is this so important? Well, raw meat carries pathogens that when put in contact with other foods may cause food-borne illness. This process is called Cross-Contamination. It’s important to keep raw meat on a separate cutting board (as shown in the pictures) and to handle it with great care, being mindful not to use the same cutting board for different ingredients. This recipe uses raw meat, following these safety practices will ensure that your Honey Garlic Chicken is not only tasty but free of harmful pathogens.

Let’s Talk About It
I absolutely loved this recipe. Not only was the cooking process fun, it was easy and timely. The only difficulty I came across was making sure the chicken was cooked all the way through. Some steps I included to ensure that everything was cooked properly was by butterflying the chicken (cutting one breast in half as pictured above) to make the breasts less thick and cook evenly. For good time management, I made sure to begin cooking the rice and broccoli right after putting the chicken in the oven. This meant that everything would be cooked and served hot right as the chicken came out. I used canned garlic that was pre-minced, however adding fresh garlic can be another way to make this recipe budget friendly, fresh, and sustainable. Next time, I might change up the cooking process by only pan frying and allowing it to simmer in the marinate. This way, sauce is not lost as it bakes in the oven and gives the chicken more flavor and tenderness.

Honey Garlic Chicken

Author: Food Literacy Students Courses:Uncategorized

Difficulty:BeginnerPrep time: 10 minutesCook time: 25 minutesRest time: minutesTotal time: 35 minutesServings:8 servingsCalories:280 kcal Best Season:Summer

Ingredients

• 1/4 c. low-sodium soy sauce
• 3 Tbsp honey
• 2 cloves garlic, minced
• Juice of on lime
• 2 Tbsp sesame oil, divided
• 1 tsp Sriracha
• 1 Tbsp Cornstarch
• 1 lb boneless, skinless chicken breasts
• Kosher salt
• Freshly ground black pepper
• Sesame seeds, for garnish
• Sliced green onions, for garnish

Instructions

1. Preheat the oven to 350°
2. In a medium bowl, whisk together soy sauce, honey, garlic, lime juice, 1 tablespoon sesame oil, Sriracha, and cornstarch.
3. Season chicken with salt and pepper. In a large oven-safe skillet over medium-high heat, heat the remaining tablespoon sesame oil. Add chicken and sear until golden, 4 minutes per side. Pour over the glaze and transfer to the oven.
4. Bake until the chicken is no longer pink, 25 minutes. Heat broiler.
5. Spoon glaze over chicken and broil until caramelized, 2 minutes. Garnish with green onions and sesame seeds.

Keywords:chicken, easy, Gluten Free, Healthy, Homemade, honey, Quick

I don’t know about you guys, but I often find that I just don’t have time to cook! I always have good intentions to eat well during the week, but then I get busy and end up eating a granola bar for breakfast, going out for lunch, and having a bowl of cereal for dinner. I know, these are not the best food choices I could be making…but I’m sure we can relate on some level.

What I need in my life is something freezable and easy to warm up in my microwaves at school. Make-ahead freezer burritos are seriously life savers on those busy days when you just don’t have time to make food.

It’s also SUPER AFFORABLE. Here is a breakdown of all the ingredients, their costs, and the final cost per burrito:

Here are some other ideas on how to make your meal more budget friendly:

• Buy generic brands
• Choose veggies that are in season
• Buy in bulk
• You don’t have to put everything in your burrito either, pick and choose your favorite/the cheapest options for the inside of your burritos

Aside from being cheap, these burritos are also super easy and quick to make. It probably took me a total of 40 min, including making the video.  

Ready for the the best part? This recipe requires just 5 simple steps!

Step 1: Preheat oven to 350 F (180 C)

Step 2: Mix the beans and the Mexican seasoning.

Step 3: Rinse, dice, slice, drain and veggies and cilantro

Step 4: Add all your chosen ingredients to your tortilla.

Step 5: Bake for 7-10 minutes (Be careful not to overcook!)

Viola! Your burritos are ready to be frozen or eaten right away for a delicious and nutritious meal.

PRO TIP: Substitute beans when a recipe calls for meat. Meat is expensive and eating it in moderation is alright, but the average American eats too much meat. Cutting down on meat consumption is also good for our environment. Beans are a great substitute, especially in something like burritos.

If you like your burritos a little crispier, like I do, then just put them on broil for a couple minutes after cooking. Here are some before and after broiling pictures:

Make-Ahead Freezer Burritos

Author: Food Literacy Students Cooking Method:Baking, Broiling Cuisine:Mexican, American Courses:Dinner, Lunch, Snack Recipe Keys: Dairy Free V Vegetarian

Difficulty:BeginnerPrep time: 20 minutesCook time: 10 minutesRest time: 5 minutesTotal time: 35 minutesServings:6 Burritos Best Season:Available

Ingredients

• 1/2 cup Cooked Black Beans (can be canned or homecooked)
• 2 Tbsp Mexican-Inspired Spice Mix
• 6 Large Tortilla Wraps
• 2 1/4 cup Refried Beans (can be canned or dehydrated refried beans)
• 2 Red Bell Peppers (diced)
• 2 Stalks Green Onion (thinly sliced)
• 1 1/4 cup Canned Corn (drained)
• 1/2 cup Fresh Cilantro (opt.)
• 1/2 cup Sliced Black Olives (opt.)
• 1/2 cup Pickled Jalapeno Slices (opt.)

Instructions

1. Preheat oven to 350 F (180 C)
2. Mix the beans and the Mexican seasoning
3. Rinse, dice, slice, drain and veggies and cilantro
4. Add all your chosen ingredients to your tortilla
5. Bake for 7-10 minutes (Be careful not to overcook!)
6. Let burritos cool (5 minutes if you want to eat right away. Cool completely if you want to freeze them)
7. IF FREEZING: put in an air tight container or resealable freezer bag. Put in freezer. Good for up to 6 months!

Video

Notes

• *Recipe adapted from https://www.pickuplimes.com/recipe/make-ahead-freezer-burritos-330
• Can be made gluten-free by using corn or other gluten free tortillas.

Keywords:Burrito, Frozen, Meal Prep

Enjoy your burritos! And don’t forget that eating healthy can be easy, sometimes we just make it too complicated. Eat healthy, enjoy your food, and try new things!