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:

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