Cost breakdown

Recipe Making Process

Getting the ingredients for this recipe is quite simple and easy. The produce is fresh and simple to find at Walmart, and since avocados and tomatoes are often in season during warmer months, they are more flavorful and affordable during those times. For sustainability, you can swap tomatoes for seasonal veggies like sauteed spinach or roasted peppers in the winter. You also don’t need to use too much butter, which can help with budget savings since you can have more leftovers for other recipes.

Before cooking, it helps to practice mise en place. Mise en place is a French culinary term that means “putting in place”. This just means that you do some preparation before you start cooking. In this recipe, you should set out all ingredients, slice the tomatoes and avocados, and then heat the pan. This should make the cooking process smoother and a lot less stressful. I recommend doing this before starting to cook with any recipe.

The highlight of this recipe is the egg frying technique. Cooking eggs “over easy” or “over medium” requires an amount of control over both the time and temperature of the eggs. Keeping the pan at medium heat can prevent burning, while flipping the egg helps ensure a thoroughly cooked egg with a soft, runny yolk (if desired) without breaking it. This technique requires confidence and practice. It might not turn out the best the first time, heck, it’s still hard for me sometimes, but it gets easier the more you do it, and it’s a technique that can be built upon for future recipes.

Nutritionally, this meal provides fiber from the multigrain bread, healthy fats from avocados, vitamins (C, K, and B9) from the tomatoes, and protein from the eggs. All these ingredients help to support steady energy and focus during those long study periods.

The final dish should be vibrant with golden eggs over the bright green avocado and red tomato. The textures blend well with a perfect mixture of the eggs, vegetables, and toast. The slight spice from the tajin also gives it a tangy kick that leaves you satisfied.

Next time I have this for breakfast, I might try adding some shredded cheese or swapping the butter for olive oil for extra heart-healthy fats.

Overall, this recipe is a must-try for busy students who want to eat better without overspending or taking hours in the kitchen. It’s a small step towards building lifelong knowledge that can continue to help you even after college.

Wholesome in a Hurry

Author: Gunner Maw Courses:Breakfast

Difficulty:BeginnerPrep time: 30 minutesCook time: 40 minutesRest time: 40 minutesTotal time:1 hour 50 minutesServings:4 servingsEstimated Cost:25 $Calories:300 kcal Best Season:Available

Description

This is a simple and easy breakfast option full of nutrients and whole foods to help with satiety throughout a busy day, all on a budget.  

Ingredients

• Great Value Multigrain Bread (8 slices)
• Avocados (4)
• Butter (1 stick or less)
• Eggs (8)
• Roma Tomatoes (4)
• Organic Bananas (1 bundle)
• tt Salt
• tt Pepper
• tt Tajin
• tt Onion Powder

Instructions

1. Heat up a large pan to medium heat and grease it with enough butter to coat the base of the pan. A little goes a long way.
2. Crack 4 eggs at a time on the pan once heated, and cook 90% on one side and 10% on the other for the desired runniness of eggs (over easy, 3 1/2 minutes total, over medium, 4 1/2 minutes total, and over hard, 5 1/2 minutes or more). Don’t break the yolks.
3. Season the eggs with a little salt, pepper, tajin, and onion powder while cooking.
4. While the eggs are cooking, put 4 pieces of bread in the toaster.
5. While the eggs and toast are cooking, cut the tomatoes into thin slices, and cut the avocados into slightly thicker slices/wedges.
6. Once the toast is done, spread just enough butter to lightly coat the surface of the bread, and place the avocado, tomato, and cooked egg on the toast in that order.
7. Repeat for the second batch of 4 toasts so that each serving has 2.
8. Serve with a banana and enjoy!

Video

Keywords:BMeal Prep Easy cooking Nutrient Dense Healthy Eating Easy and Delicious, Budget friendly, delicious, easy, Eating in college, healthy eating, inexpensive, nutritious, Quick, Quick breakfast, simple

Cost Breakdown

Recipe Making Process

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

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

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

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

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

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

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

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

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

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

Sweet Potato Protein Bowl

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

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

Description

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

Ingredients

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

Instructions

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

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

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

Recipe Making Process:

Smart Ingredient Choices

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

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

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

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

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

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

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

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

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

High Protein, Budget Friendly, Curry Meatballs with Coconut Rice

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

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

Description

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

Ingredients

Meatballs

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

Coconut Rice

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

Yellow Curry Sauce

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

Sides

• 1 Bag Frozen Broccoli
• 1 Whole Pineapple

Instructions

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

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

Trying to eat something appetizing that’s not just instant ramen or another sad frozen dinner? As a college student on a tight schedule and even tighter budget, finding a delicious, satisfying meal that doesn’t break the bank or take hours to prepare can feel impossible sometimes, especially if you’re one of the lucky ones that gets to live with food allergies such as myself. But what if we told you there’s a recipe that’s quick, super budget-friendly, naturally gluten and dairy free, and is easily tweaked for any other food sensitivities? Get ready to transform your dorm-room dining with this incredible Cilantro Lime Chicken and Rice Bowl recipe by Laura on delish.com—it’s the perfect weeknight meal that proves you don’t need a culinary degree (or a huge wallet) to eat well!

Cost Breakdown

Recipe Making Process

Your first step when cooking should always be to gather your ingredients and supplies. “Mise en place” is a French culinary term that means everything in its place. This is important when cooking, especially in college, to make sure you have all the ingredients you will need. For this recipe, you will need chicken breasts, basmati rice, black beans, corn, mayonnaise, cherry tomatoes, a bundle of cilantro, limes, an avocado, taco seasoning, as well as an assortment of spices. Once those ingredients are gathered, you are ready to get started!

First, start by making the cilantro lime rice. You can use a rice cooker or a medium saucepan. To use the saucepan, add 1 3/4 cup of water, 1/2 tsp salt, and 1 1/2 cups of basmati rice. Bring to a boil. Then cover and reduce the heat to medium-low. Let that simmer until all the water is absorbed and the rice is tender, usually about 17 minutes. After starting the rice, you can chop the limes, avocados and tomatoes and store them somewhere cold to top the bowl at the end.

While the rice is cooking, or beforehand, prepare the aioli. Start by finely chopping the cilantro. Once chopped, set aside 1/2 cup for the cilantro lime rice, and add 2 Tbsp to a medium bowl. Mince the jalapeno, measure 1 Tbsp, and add to the bowl. Next, juice the limes. Measure and set aside 2 Tbsp for the rice, and add 1 1/2 tsp to the aioli. Lastly, add 1/8th tsp of garlic powder, 2 tsp of water, and 1/4 cup of mayo. Stir to combine. Season with salt and pepper to taste.

Next, prepare the chicken. Start by cutting off any fatty parts, and slice the breast lengthwise into 1/2 inch strips. Then cut the strips into 1/2 inch cubes.

In a medium nonstick skillet, heat 1 Tbsp of olive oil over medium heat. Add chicken, and season with seasonings of your choice. Taco seasoning, or a combination of paprika, garlic powder, and pepper are great options! Cook through, turning occasionally until the internal temperature reaches 165 degrees Fahrenheit.

While the chicken is cooking, finish the rice by adding the previously set aside 1/2 cup cilantro, and 2 Tbsp Lime juice. Add 1 tsp of olive oil and salt. Fluff with a fork, and stir to combine. Keep warm.

Once chicken is finished cooking, remove to a plate.

Return the skillet to medium and add the corn. Cook corn, tossing occasionally until warmed through, about 2 minutes. Season with salt and pepper. Scrape onto a plate.

Add remaining tablespoon of olive oil to skillet and taco seasoning. Cook over medium, stirring constantly, until spices are toasted and fragrant, about 30 seconds. Add the black beans and season with salt and pepper. Cook, stirring occasionally, until the beans are warm, about 2 minutes. Remove from the heat.

Once all the ingredients are cooked, it’s time to assemble the bowl.

Fill a shallow bowl with rice. Top with corn, black beans, tomatoes, avocado, and chicken. Drizzle each bowl with aioli and garnish with cilantro. Serve and enjoy!

Cilantro Lime Chicken & Rice Bowl

Author: Food Literacy Students Cooking Method:Boiling Cuisine:Mexican Courses:Dinner Lunch, Dinner

Difficulty:BeginnerPrep time: 15 minutesCook time: 35 minutesTotal time: 50 minutesServings:4 servingsEstimated Cost:18.12 $Calories:906 kcal Best Season:Summer, Fall

Ingredients

Cilantro Rice

• 1 1/2 cups basmati rice
• Kosher salt, to taste
• 1/2 cup cilantro, roughly chopped
• 2 Tbsp lime juice
• 1 tsp olive oil

Cilantro-Lime Aioli

• 1/4 cup mayonnaise
• 2 Tbsp cilantro, finely chopped
• 1 Tbsp jalapeno, minced
• 1 1/2 tsp lime juice
• 1/8 tsp garlic powder
• Kosher salt, to taste
• Freshly ground black pepper, to taste

For the Bowl

• 2 Tbsp olive oil
• 3 cups chicken breast, cooked and cut into strips or cubes
• 2 cups corn, fresh or frozen
• 1 1/2 tsp taco seasoning
• 1 (15 oz) can of black beans, drained and rinsed
• 1 avocado, sliced
• 1 1/2 cup cherry tomatoes, quartered

Instructions

1. Make rice: In a medium saucepan, combine the 1 1/2 cups rice with 1 ¾ cup water and ½ teaspoon salt. Bring to a boil. Cover and reduce heat to medium-low. Simmer until the rice is tender and water is absorbed, about 17 minutes.
2. Remove rice from the heat and let cool slightly. Fluff the rice with a fork and stir in 1/2 cup roughly chopped cilantro, 2 Tbsp fresh lime juice, and 1 tsp olive oil.
3. Meanwhile, make aioli: In a medium bowl, whisk 1/4 cup mayonnaise with 2 Tbsp cilantro, 1 Tbsp mined jalapeno, 1 1/2 tsp fresh lime juice, 1/8 tsp garlic power and 2 teaspoons of water. Season with salt and pepper.
4. Cube chicken. In a medium nonstick skillet, heat 1 tbsp of olive oil, add chicken and season with the seasonings of your choice, we found cumin or the extra taco seasoning is really yummy! Cook through, turning occasionally until the internal temperature is 165 degrees Fahrenheit. Remove to a plate.
5. Return the skillet to medium and add the corn. Cook corn, tossing occasionally until warmed through, about 2 minutes. Season with salt and pepper. Scrape onto a plate.
6. Add remaining tbsp of olive oil to skillet and 1 1/2 tsp taco seasoning. Cook over medium, stirring constantly, until spices are toasted and fragrant, about 30 seconds. Add the black beans and season with salt and pepper. Cook, stirring occasionally, until the beans are warm, about 2 minutes. Remove from the heat.
7. Fill a shallow bowl with rice. Top with corn, black beans, tomatoes, avocado, and chicken. Drizzle each bowl with aioli and garnish with cilantro.

Video

Notes

• We found you may need a tbsp more lime juice in the rice.
  Don’t forget to taste as you cook! Make it your own and have fun!

Keywords:Allergy-friendly, budget-friendly, college student, nutritious, quick dinners

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

This recipe only requires a simple oven bake that beginner cooks everywhere can master. This is perfect for first time college students seeking a wholesome meal while not breaking the budget. The recipe is extremely versatile. You can add or remove anything you like to make this your own! Make it ahead or enjoy it fresh and add a little bit of Greek life to your meals!

Cost Breakdown

Recipe Making Process

Before starting any recipe, it’s essential to gather all your ingredients. For this falafel bowl, you’ll need chickpeas (either canned or dried), garlic, onion, fresh herbs (parsley and cilantro), cumin, coriander, paprika, lemon juice, chicken broth, dill weed, white rice, and olive oil. For the bowl itself, add some tomatoes, cucumbers, onions or any other topping that you would enjoy! You will finish it off with tahini dressing made with yogurt, lemon juice, cucumber, garlic, and dill.

Start by draining and rinsing your chickpeas if using canned. Then, pulse the chickpeas, garlic, onions, fresh herbs, and spices (cumin, coriander, paprika) in a food processor. The key here is to pulse the ingredients, not puree them, as you want a texture that holds together but still has some bite. Next, shape the falafel mixture into small balls or patties, about 1-2 inches in diameter. The mixture should stick together, but don’t worry if it’s a little crumbly. You can gently press it together to form a nice ball shape.

Preheat your oven to 400°F (200°C) and place the shaped falafel on a baking sheet lined with parchment paper. Brush them lightly with olive oil and bake for 20-25 minutes, flipping halfway through, until golden brown and crispy.

While those are cooking, begin cooking the rice. Rinse the rice, giving it some time to soak. Cut the onions and garlic and add them in. Then, add the broth and lemon juice and bring to a boil. Cover and cook for 20 minutes and then allow it to sit untouched for at least 10 minutes, then stir in the fresh dill.

The final thing you will have to prepare is the tahini dressing. This is really straight forward, just combine the diced cucumber, yogurt, lemon juice, garlic, salt, oil, and dill. Mix together, and you are ready to start assembling!

You can get creative with the toppings. We chose tomato, onion, cucumbers, feta cheese, and lemon. However, you can customize this recipe to your liking! It can be catered to your own prefrence! This is a great option for meal prepping or you can easily prepare this day of!

Easy Mediterranean Bowls

Author: groupfour Courses:Dinner Lunch Lunch, Dinner Plant-based Vegetarian

Difficulty:BeginnerPrep time: 10 minutesCook time: 24 minutesRest time: minutesTotal time: 34 minutesCooking Temp:400 CServings:4 servingsEstimated Cost:19.27 $Calories:327 kcal Best Season:Summer

Description

This recipe is perfect for beginner cooks trying to increase their skillset. It is delicious, nutritious, and easy to master!

Ingredients

For falafel:

• 1 can chickpeas, drained and rinsed
• 1 cup fresh parsley
• 1 cup fresh dill
• 1 small yellow onion
• ½ tsp black pepper
• ¼ tsp cayenne powder
• ¼ tsp coriander
• ½ tsp ground cumin
• 1 tbsp flour
• 4 cloves garlic
• 1 tsp baking powder
• 2-3 tbsp olive oil

For rice:

• 2 Tbsp lemon juice
• 2 cups white rice
• 1 medium yellow onion
• 1 tsp dill weed
• 1 garlic clove
• 2 cups chicken broth
• 1 lemon (for taking pictures)

For sauce:

• ½ cup grated cucumber
• 1 cup greek yogurt
• 1 tbsp lemon juice
• 1 garlic clove
• 1 tbsp fresh dill
• Other ingredients needed:
• 2 tomatoes
• 2 oz feta cheese
• 1 Red onion

Instructions

1. Drain and rinse the canned chickpeas. Add the fresh parsley, fresh dill, diced yellow onion, seasonings, baking powder, and coconut flour to a food processor. Then add the chickpeas on top of everything (for easier blending).
2. Pulse until all of the falafel ingredients are minced and combined. Note: you may need to use a rubber spatula to push down the sides and ensure the chickpeas are blended.
3. Transfer the mixture to a glass bowl and use a wooden spoon to toss again.
4. Preheat the oven to 400°F and line a baking sheet with parchment paper.
5. Use a cookie scooper to scoop falafel. Use your hands to form them into small patties (recipe makes ~12).
6. Place falafel onto baking sheet and then drizzle generously with olive oil (this is how the falafel becomes crispy and golden brown since we’re not frying them).
7. Bake for 12 minutes. Flip the falafel over (drizzle with more olive oil if needed) and bake for another 12 minutes.

8. While the falafel is baking, make the Lemon Rice and prep any additional fresh vegetables you plan to serve with it. Mix together the sauce ingredients.
9. After the falafel is cooked, allow it to cool for at least 10 minutes (helps the patties hold their shape). Serve over rice, tahini sauce, fresh pita, and greek salad (I do a mix of cucumbers, tomatoes, feta cheese, tossed in some gyro seasoning and olive oil)!
10. Pack it up for meal prep or serve it warm! Enjoy!

Keywords:Budget friendly, college meals, meal-prep, Mediterranean food, nutritious, Quick dinner

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!

Expand your culinary creations by trying out a Thai flavored dish that is sure to impress your friends with its yummy flavors. Making new or foreign flavored foods can feel intimidating but we have split this recipe into easy steps to follow and you are sure to succeed! Only two cooking techniques are needed and if you want a simpler dish you can simply forgo sautéing the chicken or even adding some precooked shredded chicken if you are worried about cooking raw meat. We take a piece of chicken out of the pan in our video below and cut it open to show you what fully cooked chicken looks like to help. The other technique used is boiling, and while salt isn’t called for in the recipe adding salt to water helps the water boil and also adds a little flavor to the noodles.

When you are making the sauce don’t be worried if you feel like the ingredients aren’t fully combining and it looks lumpy. When you add the sauce to freshly drained noodles in the warm pot the leftover heat will help to smooth out the sauce. If it still stays lumpy feel free to turn the heat on to low to help smooth out the sauce and remove the lumps. At first the sauce will be fairly thin, if you would like it to be thicker you can keep it on the low heat or let it sit for a few minutes before you serve it to thicken it up. Use the toppings we provided or feel free to add any of your own that sound good to you! See the video below for each step in the cooking process.

Cost Breakdown

No one wants to pay an arm and a leg for a yummy meal. We have broken down all of the costs needed for the ingredients. Feel free to substitute with whatever form of the ingredient you already own, no need to buy a specific kind or specifically fresh garlic, lime or ginger. For a single serving you could also simply make a pack of ramen noodles and then add a 1/4 of the sauce to it for some tasty Thai flavored noodles!

Thai Peanut Noodles

Author: Thursday Group 3 Cooking Method:Boiling Sautéing Cuisine:Thai Courses:Lunch, Dinner

Difficulty:BeginnerPrep time: 10 minutesCook time: 25 minutesRest time: 5 minutesTotal time: 40 minutesServings:4 servingsCalories:405 kcal Best Season:Available

Description

A delicious and simple Thai dish that will add some fun variety to your weekly meals and add a new dish to your weekly staples. Warm flavors blend together with the nutty flavor of the peanut butter to create a satisfying meal.

Ingredients

• 1/2 cup Chicken Broth
• 3 Tbsp Peanut Butter
• 1-2 tsp Sriracha Chili Sauce
• 1 1/2 Tbsp Minced Ginger
• 3 Tbsp Soy Sauce
• 1 1/2 Tbsp Honey
• 2-3 Cloves of Garlic
• 8 oz Linguine Noodles
• Green Onions (to taste)
• Cilantro (to taste)
• Peanuts (to taste)
• 1 Lime
• 1 Chicken Breast

Instructions

1. Gather the ingredients and grab a pot, bowl, and pan.
2. Add water a little salt and bring to a boil. Once boiling add noodles.
3. Heat pan with oil for chicken and while it’s heating cut chicken into bit size cubes.
4. Once pan is hot add chicken and season to taste ex: salt, pepper, garlic, or onion.
5. While the chicken is cooking combine the chicken broth, peanut butter, chili sauce, honey, soy sauce, ginger and garlic in a bowl and stir with a fork until mostly combined. It will still be a little lumpy don’t worry!
6. Drain water from noodles and while in the pot add sauce and chicken and stir.
7. Chop green onions, quarter lime, and chop peanuts for toppings
8. Serve into bowls and top with green onions, cilantro, lime, and peanuts.
9. Eat and Enjoy!

Video

Notes

• – Ingredients like garlic, lime, and ginger can be from any kind.
• – Proteins are interchangeable, substitute chicken for tofu, shrimp, pork etc.
• -Feel free to use whichever kind of noodles you prefer.

Keywords:easy, international, nutritious, yummy, noodles