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

The beauty of the Poor Man’s Burrito Bowls is not only how quick and easy they are to make, but how accessible the ingredients are. All you really need for this recipe are rice, beans, cheese, and salsa. All other toppings are optional, and even those are pretty simple to acquire!

If you’re wanting to make this recipe even more affordable, utilize Utah State University’s Student Nutrition Access Center (SNAC)! You can snag a can of black beans, rice, shredded cheese, and other ingredients from a selection that varies each month. SNAC has basically got you covered, #bless. This recipe is also very versatile. You can add ground meat or grilled chicken for extra protein, or throw on some bell peppers or cilantro. Make it your own!

What I LOVE about this recipe is how little prep there is. Just gather (or, as the fancy chefs say, “mise en place”) rice, salt, beans, cumin, garlic powder, salsa, cheese, green onions, and jalapeno. There are essentially only two things you need to cook: the rice and beans. In just about 20 minutes you’ll have a delicious burrito bowl that’s filling and nutritious.

To be honest, rice can always be tricky for me to cook. Embarrassing, I know! Be sure to put enough water in the rice pot so that it doesn’t all evaporate before it’s fully cooked. Otherwise you’ll end up with either crunchy or mushy rice. We definitely don’t want that. Sample your rice after the 15 minutes of cooking to make sure it’s cooked all the way through. After the rice is cooked, you can top it off with as many of the toppings you would like, and voila, you have the perfect burrito bowl. You’re now a pro. It’s not as hard as you may have thought to make a delicious meal on your own! Having this recipe in your back pocket can help you feel more prepared to take on more challenging recipes next time. 

A few parting notes:

• Don’t forget to add salt to the rice before cooking, or it might come out a little bland.
• Cumin and garlic powder make the beans extra flavorful — don’t skip those if you can help it!
• Not into spice? Skip the jalapeños and go with a mild salsa. You can also add sour cream or plain Greek yogurt to make it creamy. Yum!

Thanks for joining me today to make Poor Man’s Burrito Bowls! I hope this becomes your new go-to meal for busy days!

Poor Man’s Burrito Bowls

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

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:Fall

Description

Quick and easy burrito bowls from Budget Bytes with beans, rice, cheese, salsa, and a few spices to enhance the flavor! It’s perfect for when you’re in a hurry, don’t want to spend a lot of money and are craving some yummy Mexican flavors!

Ingredients

• 1 1/3 cups uncooked long grain white rice
• 1/3 tsp salt
• 1 1/3 (15 oz) cans black beans
• 1/3 tsp ground cumin
• 1/6 tsp garlic powder
• 2/3 (16 oz) jar salsa
• 4 oz shredded cheddar or pepper jack cheese (leave out to make vegetarian)
• 2/3 bunch green onions
• 2/3 jalapeno (optional)

Instructions

1. Add the rice, salt, and 3 cups water to a medium sauce pot. Place a lid on top, turn the heat on to high, and allow the water to come up to a full boil. Once boiling, turn the heat down to low and let it continue to simmer for 15 minutes. After 15 minutes, turn the heat off and let it sit, with the lid in place, for an additional five minutes. Fluff just before serving.
2. While the rice is cooking, make the beans. Add both cans of black beans (undrained) to a small sauce pot, along with the cumin, and garlic powder. Heat over medium, stirring often, until heated through.
3. Slice the green onions and jalapeño (if using).
4. Once the rice is cooked, build the bowls. Add one cup cooked rice, 1/2 cup warm black beans, 1/3 cup salsa, and 1 oz. shredded cheese (about 1/4 cup) to each bowl. Top with a few sliced green onions and jalapeños, then serve.

Video

Notes

• Video link on YouTube: https://www.youtube.com/shorts/zFodxOQltm0
• Serving: 1 Serving
  Calories: 521.75 kcal
  Carbohydrates: 85.28 g
  Protein: 20.32 g
  Fat: 10.32 g
  Sodium: 1078.75 mg
  Fiber: 15.22 g
• If you want to make this recipe more filling, feel free to add grilled chicken or ground beef. You can also add any toppings to fit your favorite flavor profile.

Keywords:Bowls, Budget friendly, Mexican, Quick dinner

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