Cost Breakdown

Process

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

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

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

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

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

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

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

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

Breakfast Egg Muffins

Author: GroupThree Courses:Lunch, Dinner Breakfast

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

Description

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

Ingredients

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

Instructions

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

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

Cost Breakdown

Recipe Making Process

Step 1:

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

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

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

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

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

Step 2:

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

Step 3-4:

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

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

Step 5:

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

Meal Prep:

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

Tips:

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

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

Nutrient Content:

Black Bean Burger

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

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

Description

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

Ingredients

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

Instructions

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

Video

Notes

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

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

This recipe is from an established food blog called All Recipes. As a busy college student, I love finding recipes that are budget friendly and that will leave me with quick leftovers throughout the week. Growing up, I was never disappointed when my mom announced that we were having chicken pot pie for dinner. Being able to recreate this dish while being away from home is the perfect way to find joy and comfort through a nutritious meal. I also love that this recipe teaches how to make your own easy pie crust! Since learning how to make this crust, I can use this same recipe for other dishes such as quiche, empanadas, and dessert pies. It is an overall versatile and easy recipe to follow.

Cost Breakdown

Recipe Making Process

Gathering ingredients for this recipe at local grocery stores is a breeze because each ingredient is a kitchen staple. In fact, it is likely that you already have most of the ingredients in your fridge and pantry! Carrots and celery are in season during the fall and winter seasons, which can make the meal even cheaper to make. Any other vegetables can be substituted in for the filling, such as corn. Having the chicken breast already thawed, helped with speeding up the preparation/cooking process. It can also be helpful to have the carrots and celery pre-chopped to make cooking time run smoother. I like to have the chicken and vegetables boiling while I am working on my pie crust. This recipe uses baking and boiling as its two main cooking methods. Each step should be simple and clear to follow, leaving you with a beautiful, golden brown, pie!

This chicken pot pie recipe is sure to be a winner for you as it’s been for me. It’s packed full of flavor and the flaky texture of the pie crust paired with the warm filling will leave you wanting more. It’s budget friendly and most ingredients can be frozen (chicken and peas) or used for other recipes (flour, salt and pepper). A tip that I would recommend is letting the pie set for 15-20 minutes before serving. This allows the pie to set and cool, which makes serving it super easy! If you find your crust is getting too dark/burning as you are cooking, you can cover  it with aluminum foil to avoid the crust burning as it may cook faster than the rest ofthe dish. This recipe makes 1 pie or 8 servings, but if you won’t be eating it all in one sitting it makes great leftovers.

Chicken Pot Pie

Author: Food Literacy Students Cooking Method:Boiling Baking Cuisine:All American comfort food Courses:Lunch, Dinner

Difficulty:BeginnerPrep time: 30 minutesCook time: 40 minutesRest time: 40 minutesTotal time:1 hour 50 minutesCooking Temp:100 CServings:4 servingsEstimated Cost:25 $Calories:300 kcal Best Season:Winter

Description

Versatile for your schedule. This recipe can be made ahead of time and then assembled and baked or assembled and frozen to be enjoyed later. It makes a full pie, so you will have many leftovers for busy days.

Ingredients

Pie Crust

• 1 cup butter, diced and chilled
• 2 1/2 cups all-purpose flour
• 1/2 tsp salt
• 2-4 Tbsp cold water

Pot Pie Filling

• 1 lb skinless, boneless chicken breast halves – cubed
• 1 cup sliced carrots
• 1 cup frozen peas
• 1/2 cup celery
• 1/3 cup butter
• 1/2 onion, chopped
• 1/3 cup all-purpose flour
• 1/2 tsp salt
• 1/4 tsp black pepper
• 1 3/4 cup chicken broth
• 2/3 cup milk

Instructions

Pie Crust – with food processor

1. Make sure your butter is diced and cold before starting. Make sure you’re using ice water also.
2. Combine flour and salt in food processor. Pulse once to mix.
3. Add butter and process until it resembles coarse crumbs. Add 1 tablespoon of water and pulse, a few times. I always add a second tablespoon of water and pulse until the dough forms a ball. This takes a few seconds. If you find your mixture is too dry, you can add another tablespoon of water, one teaspoon at a time.
4. Turn the dough out onto a silicone baking mat, if you have one. If you don’t, you’ll need to flour your surface. Press the dough ball into a disk and roll to about 1/4″ thickness. If it sticks to the rolling pin, place a sheet of wax paper on top of the dough so you don’t have to add more flour. Be sure to flip and rotate your dough as you go so it does not stick to your surface. Roll out the dough to a few inches larger than your pie plate (about 12″ for a 9″ pie plate).
5. Place in pie plate and press to fit. Tuck under any overhang and crimp or use the tines of a fork to decorate the edges. Chill until ready to fill.
6. If mixing crust by hand: Add flour, butter, and salt to a large bowl. Cut your butter in using a pastry cutter. Work in one tablespoon of water at a time. I find I need to use 2-3 tablespoons of water when I’m doing this by hand.
   
   Turn the dough out onto a silicone baking mat, if you have one. If you don’t, you’ll need to flour your surface. Press the dough ball into a disk and roll to about 1/4″ thickness. If it sticks to the rolling pin, place a sheet of wax paper on top of the dough so you don’t have to add more flour. Be sure to flip and rotate your dough as you go so it does not stick to your surface. Roll out the dough to a few inches larger than your pie plate (about 12″ for a 9″ pie plate).
   
   Place in pie plate and press to fit. Tuck under any overhang and crimp or use the tines of a fork to decorate the edges. Chill until ready to fill.

Filling and Assembling Pie

7. Preheat oven to 425 degrees F
8. In a saucepan, combine chicken, carrots, peas, and celery. Add water to cover and boil for 15 minutes. Remove from heat, drain and set aside.
9. In the saucepan over medium heat, cook onions in butter until soft and translucent. Stir in flour, salt and pepper. Slowly stir in chicken broth and milk. Simmer over medium-low heat until thick. Remove from heat and set aside.
10. Place the chicken mixture in bottom pie crust. Pour hot liquid mixture over. Cover with top crust, seal edges, and cut away excess dough. Make several small slits in the top to allow steam to escape.
11. Bake in the preheated oven for 30-35 minutes, or until pastry is golden brown and filling is bubbly. Cool for 10 minutes before serving.

Notes

• Learning how to make a chicken pot pie helps growing knowledge in food and nutrition, because it is a well-rounded meal that includes protein, vegetables, dairy, and grains. It also is useful in developing food skills because the basic pie crust recipe can be used on a variety of other dishes! Once mastering a chicken pot pierecipe such as this one, it is easy to adjust the ingredients and use the learned skills to put together more nutritious meals. This leads to a new-found confidence and self-efficacy both in the kitchen and with your ability to provide nutritious meals for yourself and your loved ones. Understanding ecological factors such as what vegetables are in season, can be helpful in making seasonal modifications. While making a chicken pot pie, skills in both boiling and baking are practiced as well. Truly, a chicken pot pie recipe is ideal for increasing overall food literacy.

Keywords:budget-friendly, Comfort food, crowd pleaser, easy, pie, savory