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

Ever had one of those mornings when you overslept, didn’t have time for breakfast, rushed to class, or just grabbed a Pop-Tart to go? You’re cooked. As college students, we’ve all been there. Time and sleep are precious, but so is nutrition! This is your sign to try something new, and ditch poor breakfasts. Overnight oats can be made ahead of time, last for days, and low-key slaps . Throw it all together the night before, and just leave it in the fridge to work its magic. Top it with nuts, fruit, chocolate, peanut butter, or whatever your heart desires. It’s loaded with fiber and protein to help you lock in and get those gains . It’s tried and true, quick, easy, nutritious, and tasty!

Cost Breakdown

Recipe Making Process

First things first, gather your ingredients. For a more budget-friendly approach, Winco is your best bet. The bulk foods section has oats and chia seeds, which will save you a few bucks! Plus, you can buy the exact amount you need (instead of a whole bag). The Utah State University Student Nutrition Access Center (USU SNAC) on campus is convenient and often carries many of the topping options, as well as oats! The best part? Totally free, once a week, and no questions asked!  The recipe calls for pure maple syrup or honey as well, but honey is definitely the cheaper of the two, and you likely already have some in your dorm. Vanilla extract can also be expensive, so imitation vanilla is a cheaper swap.

Next up, choose your flavor! This is the fun part. There’s eight yummy choices, and you can make whichever one you’d like (or throw something together with fruit, nuts, and spreads you already have). You can choose based on which once sounds the tastiest, or which will support your nutrition goals.

This breakfast is not only time and cost efficient, but it also is very healthy and a great source of a variety of nutrients we all need! It is high in fiber from the oats and chia seeds, AND has lots of protein from the milk, yogurt, and oats. These overnight oats are also a good source of magnesium, phosphorus, and B vitamins, along with good amounts of calcium and potassium.

One of the other great things about this recipe is that you can make it completely ahead of time! You can either make the base and add your toppings before refrigeration, or refrigerate the base and add the toppings when you are ready to eat, as we did in the instruction video. There is no significant difference either way, so you do you!

For best results, leaving your mixture in the fridge over night is the way to go. The consistency will be thick and creamy! Or, if you prefer your oats thinner, leave it in for a couple hours or just add some extra milk when you are ready to eat! Our example depicts the second option, which we left in the fridge for about 2 hours. The consistency was still fairly thick, but not as creamy as it would’ve been for the overnight option. It really depends on the time you have available and your texture preferences!

Overall, this recipe is convenient, easy, and affordable for college students with a busy schedule and tight budget. It takes practically zero kitchen abilities, so no worries if you are a bit lacking in experience We hope you love it!

No Stress Overnight Oats

Author: Food Literacy Students Cooking Method:Meal prep Cuisine:American Courses:Breakfast Snack

Difficulty:BeginnerPrep time: 20 minutesRest time:2 hours Total time:2 hours 20 minutesServings:4 servingsEstimated Cost:4.36 $Calories:540-600 kcal Best Season:Available

Description

Quick and easy overnight oats for a healthy, hassle-free breakfast.

Ingredients

Base

• 2 cups quick or rolled oats
• 2 tablespoons chia seeds
• 1 cup plain Greek yogurt
• 2 cups milk (any kind, including almond)
• 2 teaspoons vanilla extract
• 4 tablespoons honey (or maple syrup)

Snickers

• 4 tablespoons peanut butter
• 2 tablespoons chopped peanuts
• 2 tablespoons mini chocolate chips

Apple Pie

• 1 cup shredded apple
• 1 teaspoon ground cinnamon
• 4 tablespoons slivered almonds

Lemon Blueberry

• 1 cup fresh blueberries, mashed
• 4 teaspoons lemon zest

Strawberry Banana

• 1 medium banana, mashed or thinly sliced
• 4 medium strawberries, thinly sliced or diced

Instructions

1. Place all of the ingredients for the base into a large bowl and mix until combined.
2. Prepare and mix in desired toppings (or do this in step 5).
3. Cover and refrigerate for at least 2 hours, or overnight (preferred).
4. When you’re ready to eat, stir your overnight oats. Add more milk, as desired.
5. Top your overnight oats with more flavor toppings and enjoy cold.

Video

Notes

• This recipe can also be made vegan by choosing almond milk and plant-based yogurt alternatives.
• Remember, it is best to buy oats and chia seeds from Winco!
• Take advantage of the Student Nutrition Access Center (SNAC).

Keywords:breakfast, easy, Gluten Free, Healthy, oatmeal, Quick, Vegetarian

Cost Breakdown

Sheet pan meals are the perfect meal for a busy college student! This only uses a few dishes so you won’t be the roommate leaving a bunch of dishes in the sink. The hardest thing you will do is setting a timer and making sure you are adding ingredients at the right time.

While shopping for this recipe at your nearest grocery store you can mix and match different ingredients that suit your tastes and budget. You can pick between regular or sweet potatoes, and try different types of protein like turkey, chicken, or beef — even mix in different veggies to spice it up! Anything can work for this recipe, even the weird ingredients hiding in the back of your fridge.

Recipe Making Process

Step 1:

Preheat your oven to 425 degrees, then chop your ingredients. Slice your sausage into coins, potatoes into quarters and broccoli into even sized florets.

Step 2:

Mix up your spices and glaze. Mix potatoes with half of the glaze and spread onto a sheet pan. Roast for 15 minutes.

While that is cooking, put the rest of the glaze on the broccoli.

Step 3:

Put the sausage coins onto the pan and cook for another 10 minutes.

Then add broccoli onto the pan and cook for another 15 minutes.

Step 4:

Once your final timer has gone off, use a fork to test a potato wedge to ensure tenderness. Once it is to your liking you can take it out of the oven and enjoy your nutritious meal and still have the brain power to ace those midterms!

Easy Sheet Pan Meal

Author: Food Literacy Students Cooking Method:Roasting Cuisine:American Courses:Dinner Lunch

Difficulty:BeginnerPrep time: 10 minutesCook time: 40 minutesTotal time: 50 minutesCooking Temp:450 FServings:4 servingsEstimated Cost:12.00 $Calories:521 kcal Best Season:Summer, Fall

Description

This easy roasted sheet pan meal inspired by Kaylyn’s Kitchen is loaded with veggies and protein, and quick for anyone to make!

Ingredients

• 2 medium potatoes, cut into medium sized cubes
• 3 tbsp olive oil
• 1 tbsp balsamic vinegar
• 1 tsp garlic powder
• fresh ground black pepper to taste
• 1 pkg. (4-5 links) pre-cooked chicken, turkey, or pork sausage (about 14-16oz. sausage)
• 1 lbs broccoli, trimmed and cut apart to make about 3/4 pound broccoli pieces
• salt and additional fresh-ground black pepper to taste

Instructions

1. Preheat oven to 425
2. Slice sausage in coins, potatoes into wedges, and broccoli into even sized
   florets
3. Mix together glaze from oil, vinegar, and spices. coat the potatoes in half of the glaze and spread onto pan. Roast potatoes for 15 minutes.
4. After potatoes have roasted add sausage onto pan and bake for 10 more minutes.
   Coat the broccoli in the rest of the glaze
5. Add broccoli to pan after sausage has roasted and roast for 15 minutes.
6. After the final timer has gone off, take out of the oven and serve.

Keywords:budget-friendly, inexpensive, nutritious, quick dinners, sheet pan, simple, vegetable meal

College life is busy, between classes, jobs, and a social life. Cooking often gets pushed to the back burner, but it doesn’t have to be complicated or time-consuming. If you’re looking for an easy, satisfying, and flavorful dish, Shakshuka is a great choice! This dish by Holly on Spendwithpennies.com only requires one-pot and 30 minutes of your time. Shakshuka is a simple combination of poached eggs in a spicy tomato sauce. Its origins are debated but it has early ties to many North African countries. Today Shakshuka is a very popular dish in both North Africa and Middle Eastern countries, people enjoy it for breakfast, lunch, and dinner at home and in restaurants. It is also easy to customize and can be based on your preferences or adjusted depending on what’s in your pantry. Not only is it delicious and easy, but it is also nutritious, hearty, and perfect for any meal of the day!

Cost Breakdown

Recipe Making Process

Shakshuka is a simple sauce made up of red peppers, onions, and tomatoes. It is seasoned with incredible spices and cooked until it is a thick sauce. Red peppers are a great source of vitamin C, E, and A. Vegetables can be hard to incorporate into a college diet, but the benefits and nutrients they provide are crucial to a healthy diet. This recipe makes incorporating vegetables both easy and delicious.

The tomatoes are the bulk of the sauce and create a depth of flavor in the recipe. Fresh tomatoes are not always in season and can be quite expensive. Don’t fret! Canned tomatoes are an affordable and accessible option for college students. Canned tomatoes are a great way to save money for this recipe and they allow for a mess-free prep. Tomatoes are a great source of antioxidants and vitamins. Not only that, but they are truly tasty.

Eggs create a great source of protein within this recipe. Protein is an important part of a balanced and satisfying meal.

Shakshuka is simple and easy to make:

1. Add onions and garlic to a pot and cook until tender

2. Add diced red pepper and seasoning. Adjust seasonings to taste.

3. Add tomatoes and cook until thickened on simmer

Cooking the onions and garlic together creates a fragrant and flavorful meal. Adding the seasonings is crucial to the flavor and spice of this dish. The level of spice can be completely up to you!

From here, all you have to do is cook the eggs, right there in the pan by creating little wells for them to sit in. No extra dishes necessary!

Shakshuka can be stored in the refrigerator for up to 3 days. It is great for meal prepping and is easy to reheat on a stressful day for a college student!

Shakshuka is best served with toasted bread or roasted potatoes.

Easier than it sounds Shakshuka

Author: Ali, Allysa, Scout, Tatelyn Cuisine:Middle Eastern North African Courses:Lunch, Dinner Breakfast Brunch

Difficulty:BeginnerCook time: 25 minutesTotal time: 40 minutesServings:4 servingsEstimated Cost: $ 13.50

Description

A simple, one pan nutritious meal for anytime of day.

Ingredients

• 1 Tablespoon Olive Oil
• 1 Yellow Onion, diced
• 2 Cloves Garlic, minced
• 2 Small Red Bell Peppers, diced
• 1 Teaspoon Paprika
• 1 Teaspoon Cumin
• 1/2 Teaspoon Ground Coriander
• 1/8 Teaspoon Cayenne Pepper, or to taste
• Salt and Pepper, to taste
• 28 Ounces Canned Whole Tomatoes, with juices
• 6 Eggs
• 1 Tablespoon Fresh Cilantro, chopped

Instructions

1. Crush tomatoes with your hands (or a whisk) until they’re broken up, set aside.
2. In a 10″ skillet, cook onions and garlic in oil until tender. Add bell pepper and cook an additional 6-7 minutes or until very soft.
3. Add seasonings and cook until fragrant, about 1 minute. Add tomatoes and simmer until thickened, about 10 minutes.
4. Use the back of the spoon to gently create wells for the eggs. Crack an egg into each well.
5. Turn skillet down to simmer, cover with a lid, and gently simmer for 4-6 minutes or until eggs are set.
6. Garnish with fresh cilantro and serve with toast or roasted potatoes.

Video

Notes

• Store in an airtight container in the fridge for up to 3 days. Reheat in the microwave and refresh flavors with salt and pepper.

Keywords:easy, Eating in college, Healthy, inexpensive, nutritious, one pot, simple

Cost Breakdown

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

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

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

There is a lot of beauty in simplicity, and this recipe is exactly that. The few cooking techniques that are needed for this is breading (which is explained in the recipe below) and baking. Since the cooking technique used here is a dry technique, we have included helpful tips and reminders for anyone of any level of skill: preheat the oven BEFORE you begin the recipe, set a timer that is split up into two times in order to flip it halfway through, and how to tell when the chicken is cooked thoroughly. This last tip is particularly important because no one wants to bite into half-cooked chicken! From our own procedure, we agree that the best way to gauge its readiness is to examine the outer crust of the chicken, which should be a deep golden brown, not pale or soggy. And if you want further proof, cut open the thickest part of the chicken in the MIDDLE of the pan, and see if there is any pinkness left. If not, you are good! If you don’t want to ruin the look of the chicken, poke a thermometer into the meat and make sure it reaches at least 165 degrees Fahrenheit.

These may seem like tedious details, but it is incredibly important in order to create a safe, crispy product. We hope that this recipe can teach you proper roasting techniques, so that you can become a pro for other recipes in the future!

When experimenting with our recipe, it became clear some things which may seem like a good idea at first are not as effective as one might hope. In the original experiment we decided to double coat our chicken with the butter milk and dry mixture, this ended up creating a semi-soggy coating even after cooking thoroughly; in this case more is not always more.

When it comes to serving the chicken after cooking, it’s best to decide some dishes to serve with it beforehand if you aren’t in a rush or are cooking for more than one. Since the chicken provides the bulk of protein in the meal it’s good to pair it with some roasted veggie or in the summer maybe some fresh cut fruit to add variety to the palette. A classic addition would be any sort of grain like rice or pasta.

Additionally, another option would be fried potatoes or coleslaw! This would be best served as a backyard barbecue treat, or a nice meal on a snowy day to deter the winter scaries.

Oven “Fried” Chicken

Author: Thursday Group 1 Cooking Method:dry heat oven Cuisine:Classic American Courses:Lunch, Dinner

Difficulty:BeginnerPrep time: 10 minutesCook time: 20 minutesRest time: 5 minutesTotal time: 35 minutesServings:4 servingsCalories:300 kcal Best Season:Summer

Description

A quick but delicious fix to any college student’s end of day hunger. After a full day at school or work the first thing you want to do is eat something amazing but the last thing you want to do is cook it. With this oven fried chicken you are getting the best of both worlds.

Ingredients

• 3 chicken breasts
• 3/4 cup of buttermilk
• 4 tbsp of melted butter
• 1/2 cup of flour
• 1/3 cup of breadcrumbs
• 2 tsp of seasoning salt (Lawry’s brand works great)
• 1/3 tsp of black pepper
• 1 1/3 tsp of paprika

Instructions

1. Prep: Thaw and soak chicken the night before if possible. If not, one half-hour before cooking is fine as well. Cut into thick strips (about 3 per breast) and soak in buttermilk in the fridge. 
2. Set oven to 425 degrees Fahrenheit
3. Get a 15 x 19in baking tray. Line with parchment paper. Melt the butter (10-15 sec in the microwave) and brush onto the paper with a food brush or with a paper towel. 
4. Make coating: Combine Panko, flour, paprika, salt, and pepper in a gallon zip-lock bag (amount of coating can be adjusted if you want to add a second coating).
5. Coat chicken: Put chicken in zip-lock bag and shake well to coat.
6. Bake the chicken: Space the chicken out of the baking sheet with room to breathe. Put them into the 145F oven and bake for 10 min.
7. After 10 min, flip them gently with tongs or a spatula. Drizzle some cooking oil onto the pan if it is dry, to help the bottoms of the breast crisp up in the oven. Cook another 10 min. 
   
   Check temp has reached 165F for at least 15 sec. If needed, bake an additional 5-10 min. Pull and let sit 2 min on a paper towel to soak up excess oil before serving.

Video

Notes

• You can soak the chicken in buttermilk for up to overnight. This makes prep a little easier and the chicken more flavorful.
• You can customize the seasonings to whatever you want! Try out Cajun, spicy, Italian, Korean, sesame, ranch, and so many more!
• You can add a little bit of baking powder to the breading (¼ tsp per batch). This increases volume and surface area of the breading and makes the skin crispier.
• Spray some cooking oil on the chicken before baking to achieve more of a deep-fried texture with less oil.
• While the chicken bakes, you can make side dishes: coleslaw, salad, steamed vegetables, baked potatoes, or anything else you would like! Also consider whipping up some homemade dipping sauce of your choice!

Keywords:budget-friendly, quick dinner, chicken lovers, easy-to-make, college diet, finger food, home-style

College life can be hectic and rushed leaving little time for you to eat, we get it! Follow along to make this quick and nutritious meal that can fit into your busy schedule. These step-by-step instructions won’t leave you feeling lost. And don’t worry, it will leave your tummy feeling satisfied.

First, gather all the ingredients. (You can find a detailed list of ingredients at the bottom of this post). Noodles, chicken, broccoli, mayo, cheese, olives, kidney beans, and Slap Ya Mama seasoning. Slap Ya Mama can be found at the grocery store, it’s a cajun seasoning that adds a hint of spice to your dish, but not overpoweringly hot. Don’t have broccoli? No worries substitute it for a vegetable you do have! (We know it’s tempting to leave the veggies out, but trust us, add one in! They can help your immune system stay healthy during your busy school schedule). Don’t like kidney beans? We understand, just add your favorite type of beans! This recipe is not only easy and fast but it’s also super flexible. Use what you have and save some of your money for your college funds.

This recipe is a great way to use a variety of ingredients in your meal (including veggies and canned chicken) and also how to use the oven. The process in making this dish was pretty straight forward. It mostly consisted of combining ingredients. Other than that, the noodles needed to be boiled and the whole casserole needed to be baked. We did not come across any other issues while preparing this dish.

Time management for this recipe was also super simple. Besides cooking the noodles, this recipe does not require very much attention at all. Once all the ingredients are combined, it just bakes in the oven until done. The only thing to manage is making sure not to overcook the casserole and to take it out of the oven on time.

Overall, the ingredients are very easy to find, and were very cheap. No recipe alterations had to be made, but like we mentioned prior veggies and beans are interchangeable to your preference. The hardest part, or the part that took the most time and effort, is boiling the noodles. Overall, it was very simple and easy to follow. We added more cheese than the recipe called for, and added plenty of Slap Ya Mama- all of which we would recommend. Serve fresh out of the oven so you can enjoy while hot

Cost Breakdown

Here’s the cost breakdown for this meal:

Tips to Make this Cheaper

• Use canned food or generic brand ingredients.
• Use ingredients that have a long storage life and can be stored at home.

Chicken Broccoli Casserole

Author: Food Literacy Students Cooking Method:boiling baking Cuisine:American Courses:Dinner Lunch

Difficulty:BeginnerPrep time: 15 minutesCook time: 15 minutesRest time: 40 minutesTotal time: 30 minutesServings:6 servingsCalories:300 kcal Best Season:Available

Description

This recipe turned out delicious. It was so simple to make, but the flavors paired together very nicely, and it turned out to be an easy, great, and filling meal that fed four of us, with leftovers.

Ingredients

• 1 (9.75 oz) can of chicken
• 1 (15 oz) can of kidney beans
• 1 (2.25 oz) can of olives
• 12 oz broccoli, fresh or frozen
• 16 oz box of Rotellini Noodles
• 1 cup cheese, cheddar (or any kind will work)
• 3 tsp of mayonnaise
• Slay Yo Mama seasoning, to taste

Instructions

1. Step 1: Gather ingredients, cook noodles, and preheat oven 350 degrees F. Cook noodles to package directions or until soft. Remove from heat and drain. Preheat oven to 350 degrees so it will be ready when it’s time to put the casserole in the oven.
   
   
2. Step 2: Mix a couple big spoonfuls of Mayo with noodles in a large bowl. Make sure the noodles are all coated with a thin layer of Mayo!.
   
3. Step 3: Add chicken, broccoli, olives, Slap Ya Mama seasoning, and kidney beans to the mixture. Mix together. Make sure it is well blended.
   
4. Step 4: Put the mixture in a pan, and cover the top with cheese. Sprinkle the cheese generously over the casserole covering the top and all corners of the pan. 
   
5. Step 5: Put in oven and cook for about 15 minutes, or until cheese is melted. Your casserole is almost complete, pop that dish in the oven and set the time for 15 minutes. While you’re waiting for your casserole, we suggest killing two birds with one stone and washing anything you got dirty while preparing the dish. Once your timer goes off the cheese should be perfectly melted.
   
6. Step 6: Enjoy! Now for the best part, grab a plate, scoop out a portion and enjoy
   

Notes

• Slap Ya Mama can be found at the grocery store, it’s a Cajun seasoning that adds a hint of spice to your dish, but not overpoweringly hot.
• Don’t have broccoli? No worries substitute it for a vegetable you do have! (We know it’s tempting to leave the veggies out, but trust us, add one in!)
• Don’t like kidney beans? We understand, just add your favorite type of beans! This recipe is not only easy and fast but it’s also super flexible. Use what you have and save some of your money for your college funds.

Keywords:quick, easy, inexpensive

As a college student, you might feel like you don’t have time to cook a nutritious meal or have money to buy healthy ingredients. Most don’t know you can make healthy and nutritious meals quickly at a more reasonable cost. This simple, fast, nutritious, and inexpensive meal incorporates many food groups. You could even have some grains and fruit on the side if you want to incorporate all the food groups.

This recipe really doesn’t take much time at all, especially if you measure everything out and cut the vegetables and brats up first, so all you have to do is add the ingredients as you need them.

The most difficult part about making this recipe might be making the alfredo sauce but if you follow the right amounts of flour and butter to use it should be great. Just make sure to taste test it so you can adjust it if needed! Our sauce tasted a little off at first, but we added a bit more milk and it was delicious so just keep trying! Overall, this is a great recipe because it has relatively few ingredients, takes little time to make and has only a few, easy steps to put it all together.

This meal will only cost you $12.43 breaking down into about $3.11 to $2.07 per serving. Here is the cost breakdown:

Additional Tips to Save Money

• When looking for healthy meals and snacks to make, try to find produce ingredients that are in season, they are usually the cheaper fruits and vegetables, making healthy food more affordable.
• Try looking at different stores. Some stores may be getting more of one fruit or vegetable, so the cost is less.

Brats and Squash with Alfredo Sauce

Author: Food Literacy Students Cooking Method:pan-fry simmer boil Cuisine:American Courses:dinner lunch

Difficulty:BeginnerPrep time: 20 minutesCook time: 15 minutesRest time: minutesTotal time: 35 minutesServings:4 servingsCalories:300 kcal Best Season:Available

Description

This recipe is a quick, easy, healthy and delicious meal great for college students on a budget. This is a great recipe because it has relatively few ingredients, takes little time to make and has only a few, easy steps to put it all together.

Ingredients

• 5 Tbsp. Butter
• 1 Tbsp. Flour
• 2 cups Heavy Whipping Cream
• 1/4 cup Parmesan cheese
• 2 tsp. Garlic Salt
• 2 tsp. Onion Powder
• Italian seasoning, to taste (optional)
• 2 medium zucchini
• 2 medium yellow squash
• 4 Bratwurst (thawed)

Instructions

1. Melt 1 Tbsp of butter in a frying pan. While it is melting, chop zucchini and squash into medium dices (½ inch cubes) or 1/4-inch-thick slices. Make sure to cut squash as uniformly as possible to ensure even cooking. When butter is melted, put chopped squash mixture into the pan and fry on medium-high heat for about 3-5 minutes.
2. While squash is cooking, on a clean cutting board, cut bratwurst in half the long way, horizontal. Then cut into little pieces vertical, (about 1/2 inch thick) so they become moon shaped. Once finished, add the brat pieces to the squash mixture and brown the pieces while still cooking the squash. Can add a little salt for flavor here. Cook until the meat is browned, and the squash pieces reach desired consistency.
3. While this is cooking, begin the alfredo sauce. In another small frying pan, make a thin roux by combining the remaining 4 Tbsp butter and 1 Tbsp flour. Next, add the heavy whipping cream and parmesan and heat up to a boil. Once boiling, turn heat down to low and stir until a thicker alfredo-like consistency. Add in all the seasonings.
4. Plate your squash and brats and then add alfredo sauce on top. I also like to serve with a side of berries.

Notes

• It is important to realize that when dealing with meats and produce, keep them separate as much as possible during preparation to prevent cross-contamination with potential harmful pathogens from bacteria. Cut the vegetables first, then use a different cutting board and knife for meat or wash them before going on to the meat.
• In this recipe we used milk instead of the heavy cream because it’s a cheaper option but if you can, the sauce is better with the heavy cream.
• We ended up using a smaller, more hot dog-like brat in the pictures but we recommend buying the larger brats because the flavor is so much better with them.

Keywords:Quick, simple, fast, nutritious

Tips:

• For any ham fried rice, leftover rice is actually best. Use the opportunity to make something fun with rice the day before, then use the leftover rice to use your ingredients to the best of your ability
• I love growing my own herbs! It is not as hard as you may think. I have grown green onions in the past, and having those are extremely useful and encourages creativity with flavoring your dishes!
• Buy generic brands! The costs I used were Smith’s prices, and almost everything on here is their Kroger brand. Here is a cost breakdown:

Ham Fried Rice

Author: Food Literacy Students Cooking Method:Sautéing Steaming Cuisine:Chinese American Courses:Dinner Lunch Snack

Difficulty:BeginnerPrep time: 5 minutesCook time: 15 minutesRest time: minutesTotal time: 20 minutesServings:8 servingsCalories:300 kcal Best Season:Available

Ingredients

• 1 1/2 cups Ham, chopped
• 3 cups cooked Rice
• 2 Tbsp Sesame Oil
• 1 small White Onion, chopped
• 1 cup frozen Peas and Carrots, thawed
• 2-3 Tbsp Soy Sauce (to taste)
• 3 large Eggs, lightly beaten
• 2 Tbsp Green Onions, chopped (opt.)

Instructions

1. Preheat a large skillet to medium heat. Pour sesame oil in the bottom. Add white onion, ham, peas, and carrots and fry until tender
2. Slide contents to the side, and pour beaten eggs onto the other side. Using a spatula, scramble eggs and mix with the vegetable/ham mix.
3. Add rice to the mixture and pour soy sauce on top. Stir and fry mixture until heated through and combined. Add green onions.
4. Enjoy!

Video

Notes

• This recipe was found on: Better than Takeout Ham Fried Rice | The Recipe Critic
• Try adding brown rice to increase fiber and protein to your meal!
• The ham can be replaced with tofu or more veggies to make the meal vegetarian.

Keywords:Ham, Rice, Leftovers, Savory, Quick, Easy

The way you hold a knife can affect the precision and ease of your cuts as you prepare your food. The proper way to hold a knife for the best results is to curl pinkie, ring, and middle fingers around the handle. Then rest your pointer finger on the bolster of the knife and position your thumb on the other side of the blade.

It is also important to curl in your fingertips of the hand holding the food to be cut. This can prevent accidents as the curling protects your fingers from the blade. The knuckle can also align the knife as you cut.

This fruit pizza is the perfect recipe to practice your knife skills because you will spend some good time slicing fruit to make your masterpiece beautiful! Try to get out of your comfort zone and use cuts you’re not used to. You can also mix up the fruit depending on what’s in season and how you want your pizza to look!

Cost Breakdown

Pro tip: Buying generic brands will help make all ingredients cheaper. Buying in bulk ingredients such as flour, sugar, salt will also be cheaper. As far as fruit, research fruit that is currently in-season these will be cheaper options. The SNAC pantry will occasionally have canned fruit so be sure to check out the options there!

Crust

Do not fret if your crust turns out a little cracked or the shape is funky you’ll cover it with beautiful and tasty cream cheese frosting and you can experiment with a favorite fruit design!

Crust covered with cream cheese frosting.

If you have kids or nieces and nephews, this is a great time to enlist their help! They will love decorating the pizza with fruit, and don’t fret if it doesn’t look like a Pinterest masterpiece … it will look colorful and beautiful no matter what. Not to mention it will be super tasty!

This recipe is great for a fresh dessert to share with your friends or family. It’s fun to try new designs and different fruit depending on what is in season. It truly is a food that your eyes can enjoy as much as your stomach. Plus, it never gets old!

Fruit Pizza

Author: Food Literacy Students Cooking Method:Baking Cuisine:American Courses:Lunch, Dinner

Difficulty:IntermediatePrep time:1 hour Cook time: 12 minutesRest time: minutesTotal time:1 hour 50 minutesServings:24 servingsCalories: kcal Best Season:Summer

Ingredients

Sugar Cookie Crust

• 3/4 cup (170 g) salted butter, softened to room temperature
• 1 cup (212 g) granulated sugar
• 1 large egg
• 1 large egg yolk
• 1 tsp vanilla extract
• 1 tsp fresh lemon zest
• 2 cups (284 g) all-purpose flour
• 1 tsp baking powder
• 1/2 tsp baking soda
• 1/4 tsp salt

Cream Cheese Frosting

• 1/4 cup (57 g) salted butter, softened to room temperature
• 8 ounces (227 g) cream cheese, softened to room temperature
• 1 Tbsp sour cream
• 1/2 tsp vanilla extract
• 1 3/4 cups (200 g) powdered sugar
• Pinch salt

Fruit

• Fresh strawberries, cut in slices
• Fresh blueberries
• Red grapes, cut in half
• Kiwi fruit, peeled and sliced
• Canned mandarin oranges, drained and patted dry
• Canned pineapple tidbits or chunks, drained and patted dry

Instructions

1. Preheat oven to 350F degrees. Line a half sheet pan with parchment paper and light spray parchment with cooking spray.

Sugar Cookie Crust

2. In large bowl, cream together the butter and granulated sugar with an electric handheld or stand mixer until smooth, 1-2 minutes
3. Mix in the egg, egg yolk, vanilla, and lemon zest. Add the flour, baking powder, baking soda and salt, and mix until no dry streaks remain
4. Press the dough into a rectangle shape in the center of the pan, about 10×14 inches.
5. Bake the crust for 10-12 minutes until just baked. It should be soft and not overly brown around the edges. Let crust cool completely

For the Frosting

6. In a medium bowl, add the butter and cream cheese and beat with an electric mixer until smooth, 30-60 seconds. Add the sour cream and vanilla and mix until smooth. Add the powdered sugar and pinch of salt, and mix until well-combined and light and fluffy, 1-2 minutes, scraping down the sides of the bowl as needed.
7. Spread the frosting evenly on the cooled sugar cookie crust, leaving a thin border. Arrange fruit on top of the pizza. Chill in the refrigerator until serving.

Keywords:Fruit, Dessert, Seasonal