Cost Breakdown (Avocado Tuna Sandwich)

Cost Breakdown (Cold Tuna Stuffed Pepper)

Cost Breakdown (Tuna Melt)

Cost Breakdown (Tuna Melt Stuffed Pepper)

Cost Breakdown (Optional Add-ins**)

*Items commonly stocked at SNAC

**Costs will fluctuate with different add-ins. Use ingredients you already have at home for no extra cost. 

Recipe Making Process

Cold Sandwich:

1. Mix 1 can of tuna with either 1 avocado or ½-1 c. greek yogurt (enough to just barely hold together the mixture)
2. Spread over bread to create an easily transportable lunch, eat like a dip with cucumber slices for a snack, or fill a halved bell pepper for a more light, refreshing meal
3. Add-ins can be incorporated directly into the mixture or layered with it when assembled

Tuna Melt: 

1. Mix 1 can of tuna with ½-1 cup cottage cheese (enough to just barely hold together the mixture
2. Spread over toasted bread or fill a halved bell pepper, then broil on high for 10 minutes, or until the top forms a golden-brown crust
3. Add-ins can be incorporated directly into the mixture or layered with it when assembled

Tuna Sandwich Four Ways

Author: Camille Simpson, Evelyn Saldana Negrete, Jocelyn Hyder, Kenzie Cook Cooking Method:Broiling Cuisine:American Courses:Lunch Dinner Snacks

Difficulty:BeginnerPrep time: 10 minutesCook time: 10 minutesTotal time: 20 minutesServings:1 servingsEstimated Cost:2.00 $ Best Season:Summer, Available, Fall, Spring, Winter

Description

This versatile tuna sandwich recipe is perfect for college students looking for a quick, affordable, and nutritious meal. It swaps traditional mayo for healthier alternatives like Greek yogurt, cottage cheese, or avocado, boosting protein and heart-healthy fats. Whether you prefer a cold sandwich, a crunchy bell pepper boat, or a warm tuna melt, this recipe is a great way to add more protein and fiber to your diet while keeping meals delicious and easy to prepare. 

Ingredients

Cold Sandwich

• 1 can of tuna
• 1/2 c of plain Greek yogurt or 1 avocado
• 2 slices whole wheat bread or 1/2 bell pepper
• Additional Mix-ins

Tuna Melt

• 1 can of tuna
• 1/2 – 1 cup cottage cheese
• 2 slices whole wheat bread or 1/2 bell pepper
• Additional Mix-ins

Instructions

Cold Sandwich

1. Mix 2 cans of tuna with either 1 avocado or ½-1 cup of Greek yogurt (just enough to hold the mixture together). 
2. Spread over whole-grain bread for a classic sandwich. 
3. Alternatively, serve as a dip with cucumber slices or fill a halved bell pepper for a lighter, crunchy meal. 
4. Add any optional add-ins like tomatoes, leafy greens, pickles, or mustard either directly into the mixture or layered on the sandwich. 

Tuna Melt

5. Mix 2 cans of tuna with ½-1 cup of cottage cheese (enough to hold together). 
6. Spread over bread or fill a halved bell pepper. If desired, sprinkle with shredded cheese.
7. Broil on high for about 10 minutes or until the top is golden and slightly crispy. 
8. Add toppings like cheese, tomatoes, pesto, or hot sauce for extra flavor. 

Video

Notes

• Optional Additions: 
  1 tomato, sliced 
  1 can black beans 
  1 cucumber, sliced 
  Pickles 
  Cheese (pepper jack, cheddar, or a blend) 
  Greens (arugula, kale, or lettuce) 
  Dijon mustard 
  Basil pesto 
  Hot sauce or buffalo sauce 
  Additional Seasonings: 
  Mustard 
  Garlic 
  Dill 
  Red pepper flakes 
  Black pepper 
  Lemon juice 
  
• Make-Ahead & Storage: Store tuna mixture in an airtight container in the fridge for up to 3 days. 
  How to Serve: Serve with a side of whole-grain crackers, fresh fruit or veggies, or a simple salad. Additionally, this is perfect for tossing in a lunchbox or fold-top bag for an on-the-go meal!
  Scaling the Recipe: Easily double or halve the ingredients based on how many servings you need. One can of tuna is generally enough for one full sandwich, but can easily spread farther with more add-ins. 
  Variations: Try different seasonings, swap in different cheeses, or use alternative bread options like wraps or lettuce cups. 

Keywords:Budget Friendly Recipes, College Student Meals, Healthy Lunches, Meal Prep Ideas, Quick meals, Sandwich Variations, Tuna Recipes, Customizable, Easy

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

One of the best parts of these muffins is their versatility. If zucchini is not your preferred vegetable, or you want to make these into a sweet fall treat, you can use apples instead. If you want to make these muffins a little sweeter, you can add your choice of chocolate chips into the batter before baking. Even sprinkling a little granulated sugar on top will add a perfect tasty crunch!  There are so many options to make these muffins your own, so get creative, and I promise you will never get bored of them!

The baking process is super simple, so even if you are new to the kitchen, or just don’t have any fancy tools, this recipe is for you! All you need are mixing bowls, a spatula, a whisk or fork, muffin tins, and an oven. After preheating the oven, the first step is mixing the dry ingredients. Next, you mix the wet ingredients. Once mixed, you combine the wet ingredients with the dry. Finally, you add in the zucchini and mix lightly. Divide evenly into muffin tins and then cook for about 17-22 minutes until light and fluffy. 

If you are concerned about the cost of these ingredients, we have a cost breakdown provided for you. If you want to make it even cheaper you can visit the SNAC pantry on campus. Additionally, a lot of people have an excess of fresh zucchini from their gardens and give it away to food banks and neighbors. Splitting the cost of baking ingredients with a friend or roommate can also relieve some financial stress. 

Overall, we love these muffins. They allow college students to make healthier choices for themselves by choosing whole grains and zucchini. Zucchini is low in calories, high in fiber, and is a good source of Vitamin C which makes it a great way to add nutrients to a not-as-nutritious food like muffins. Not only do you get to incorporate more healthful foods into your diet, but you will also build confidence in your abilities in the kitchen. And most importantly, these zucchini muffins are delicious! Bon Appetit!

Cost Breakdown

As shown above, this recipe is budget friendly (and gives you your veg for the day) because even the brokest of us need and deserve a delicious treat to get us through the day (or even to start our day).

First Things First

When making this recipe it is important to remember that you are incorporating a wet vegetable into the batter, which affects consistency. When we made this recipe, our batter was running dry even after mixing in the oil and eggs. We ended up using an extra teaspoon of oil and not squeezing all the water out of the zucchini to get our batter to the right consistency and it made the end result moist and delicious! You could hold back on extra oil and instead not squeeze your zucchini dry, this could also help retain the water soluble vitamins and minerals.

The other thing to keep in mind is what you desire out of your muffin. Do you want it to be a sweet treat or feel like it hits the healthy spot. This can determine how much sugar you use, what kind of chocolate chips you use, and the type of flour. We wanted a mix of both when we made ours so we did 3/4 cup of sugar, with semi sweet/dark chocolate chips.

When mixing, you don’t want to over mix it because then you can find yourself with a dense mess of a muffin. It can also make your muffins not look as appealing (which doesn’t matter if you’re eating them yourself but can be a pain if trying to make an impression) because they will cook differently and won’t rise up to perfection. You want it to be just barely incorporated, which leads to fluffy, melt in your mouth finished product.

You’ll want to use a scoop to divide your mix into the muffin tins, or if you don’t have one you can spoon the portions in. But a scoop is preferable because it gives you even portions in each tin to ensure even baking. Another thing to consider when cooking is that the oven should be preheated and you want to clean up any spillage on your muffin tin, otherwise it can lead to burning or weird looking muffins. Use an oven light if you can, which is preferred to opening the oven too soon, as this could also deflate your muffins. We didn’t have an oven light and so we waited for the 20 minutes before we opened the oven up and stuck the muffins with a toothpick. Ours came out clean but you can adjust your time based off of how the muffin top looks and if your toothpick comes out clean.

Zucchini Muffins

Author: Thursday Group 2 Courses:Breakfast Snack Vegetarian

Difficulty:BeginnerPrep time: 20 minutesCook time: 20 minutesRest time: 5 minutesTotal time: 45 minutesServings:12 servingsCalories:186 kcal Best Season:Available

Description

These simple and delicious zucchini muffins are an easy way to consume veggies and whole grains on a daily basis. There are a lot of variations, so you can make the recipe your own. They are fast and perfect for an on-the-go breakfast or snack.

Ingredients

• 3/4 cup granulated sugar*
• 2 large eggs
• 1/3 cup canola oil**
• 1 teaspoon vanilla extract
• 1 1/4 cup white whole wheat flour***
• 1/2 teaspoon ground cinnamon
• 3/4 teaspoon baking soda
• 3/4 teaspoon baking powder
• 1/2 teaspoon salt
• 2 cups finely shredded zucchini****
• 1/2 cups chocolate chips
• course sugar for sprinkling on top (optional)

Instructions

1. Preheat the oven to 350 degrees F. Line a standard 12-cup muffin tin with paper liners or grease with nonstick cooking spray.
2. In a large bowl, whisk together the sugar, eggs, oil, and vanilla until well-combined.
3. In a medium bowl, whisk together the flour, cinnamon, baking soda, baking powder and salt.
4. Add the dry ingredients to the wet mixture and stir with a wooden spoon or spatula 3-4 times until the batter starts to come together but there are still streaks of flour throughout.
5. Stir in the shredded zucchini and chocolate chips, if using, until the batter is just combined. Don’t over mix! It’s okay if the batter is still slightly lumpy.
6. Divide the batter evenly among the prepared muffin tin. Add a few chocolate chips to the top of each muffin for a prettier chocolate chip appearance (totally optional). If making the batter without chocolate chips, sprinkle a bit of raw or coarse sugar over the top of the muffins (again, optional, but super delicious).
7. Bake for 17-22 minutes until the tops spring back lightly to the touch.
8. Let cool for a few minutes in the muffin tin before removing to a wire rack to cool completely.

Notes

• * use 1/2 cup for less sweet muffin
• ** can use alternative oils (avocado, coconut, or vegetable)
• *** can use alternative flours (all- purpose , wheat, etc.)
• **** gently squeeze out excess water
• You can use apples to substitute the zucchini if desired

Keywords:Bread, Comfort food, delicious, Homemade, inexpensive, nutritious, Quick, simple, veggie

Nutrition information (per Serving)

Serving: 1 muffin

Calories: 186 kcal

Carbohydrates: 26g,

Protein: 3g, Fat:9g,

Saturated Fat: 2g,

Cholesterol: 29 mg,

Sodium:206 mg,

Fiber: 2g,

Sugar: 16g

The Ingredients:

This recipe is simple to make with ingredients you have at home. With each ingredient able to be adjusted for personal preference and budget, this recipe allows flexibility for nutrition and price. To follow the recipe, use coconut flour, protein powder, peanut butter, maple syrup, dark chocolate chocolate chips, and coconut oil.

Substitution Ideas:

• Honey or agave can replace maple syrup, for personal preference.
• Different nut butters can replace peanut butter for allergies or preference. Seed butters, like sunflower seed butter, are a good substitute for those allergic to nuts.
• Chocolate chips can be milk, dark, or white chocolate.
• Most protein powders can be used for price flexibility, different flavor profiles, and personal preference.
  

Additional Protein Powder Notes:

Casein, brown rice, or paleo protein powder is preferred. Whey protein is not recommended, as the texture can be incredibly sticky and won’t form the bars well.
If your batter is too thick/crumbly, add water or milk until a firm batter remains.

We chose PB2 as our protein powder. Regular PB2 is a powdered peanut butter that you add water to to reconstitute. If you would like to use the protein, make sure you get the “Peanut Protein” version. We like this protein powder because it is protein derived from peanuts and brown rice, it provides 20 grams of protein per serving, and it uses monk fruit extract as a sweetener for a great no calorie natural sugar alternative.

Directions:

1. Line a deep pan with parchment paper and set aside. For thicker bars, use an 8 x 8-inch pan. For thinner bars, use any size bigger.
2. In a large mixing bowl, add your dry ingredients and mix well.
3. In a small mixing bowl, melt your peanut butter with sticky sweetener until combined.
4. Add to dry ingredients and mix until fully combined.
5. Transfer protein bar batter into the lined baking dish and press firmly in place. Refrigerate or freeze until firm.
6. Once firm, cut into bars and cover in optional dark chocolate and enjoy!

Chocolate (optional):

Let’s be honest – the only thing that would make these simple protein bars better is a smooth, dark chocolate top. When applying, you can cover the top while still in the pan, or slice and remove to dip fully. The more, the better, right? Melt your chocolate chips with a spoonful of coconut oil for a smoother finish, and place back in the freezer for a final set.

Nutrition, storage, and more:

When cut into 12 different bars, each bar contains approximately 20g protein. For peanut butter lovers this is it! The PB2 used creates a smooth consistency that makes your mouth water. The dark chocolate on top creates a dessert-feeling snack that is healthy and helps you achieve your goals. Protein helps build and repair muscle in the body, provides energy, and keeps you healthy. These are better cold so throw them in the freezer or fridge depending on your needs. If you need a snack in an hour or two but don’t have time to go home, you can take one out of the freezer and it will thaw by the time you want to eat. If you want one as your heading to class take one out of the fridge and eat it on your way!

Nutrition:

Serving: 1 Bar
Calories: 150kcal
Carbohydrates: 5g
Protein: 20g
Fat: 7g
Sodium: 109mg
Potassium: 150mg
Fiber: 3g
Vitamin A: 9IU
Calcium: 20mg
Iron: 1mg

References:

thebigmansworld.com/no-bake-peanut-butter-protein-bars-keto-sugar-free-vegan/

Energy bites are more than fast food. The peanut butter packs a punch of protein, while oats help stabilize blood sugar, provide antioxidants linked to heart health, and improve digestion through their fiber content. Omega-3 fatty acids have links to brain and heart health, chia seeds are a terrific source of healthy fats to support cell function and nutrient retention, and taken together the ingredients have more health benefits than can be listed here.

The recipe price is low, and it can be easily adapted based on local ingredients, seasonal flavors, or whatever you have on hand for a fast, delicious, and nutritious snack any time of the day. All of the ingredients for the energy bites can be found in a grocery store.

Cost Breakdown

Additional Budget Friendly Tips

• There is no fresh produce or ingredients in this recipe, so the quality of the ingredients comes down to price and personal preference. This also makes it easy to save by buying in bulk and storing the ingredients, or making a large batch of the energy bites and freezing them.
• Other options to reduce price include shopping around, exploring local farmers markets, or dropping by the SNAC pantry. The food at the pantry is subject to change, but staples such as peanut butter and oatmeal are almost sure to be found there and the option can shave several dollars off the recipe cost.

Recipe Making Process

• To make the recipe, simply gather together the ingredients and measure them out, then follow the recipe to combine and shape the energy bites. Collecting and measuring the ingredients prevents the nasty surprise of an impromptu grocery trip and simplifies the process over all.

• The tools needed for this recipe include measuring cups, a tablespoon measure, a mixing bowl, a spoon, and a cookie tray. A rubber spatula can also be helpful for handling sticky ingredients such as peanut butter and honey, or a quick spritz of cooking spray to the measuring cup before measuring out the ingredients works just as well or even better as it means one less dish to wash. The final tool vital to this recipe are your own hands!
• A scooper can be used to measure out and shape the finished dough, but approximating the amounts and molding the bites by hand works just as well without the need for extra tools.
• If the dough is sticky, feel free to pop it in the fridge for a couple of minutes to let it firm up before shaping the bites. Adding a bit of water to your hands, no more than is needed to make them damp, can also prevent sticking.

Reflection of the Process

When done correctly, these energy bites can’t go wrong. The energy bites should turn out perfectly every time, with evenly mixed balls that stay intact for as long as they last. While not the prettiest looking snack, these energy bites make up for appearance in taste and speed. The chocolate chips melt in your mouth, mixing with the peanut butter to create a delicious flavor with just enough sweetness. The flax seeds, coconut, and oats add a satisfying texture to every bite.

The recipe is easy to make, so easy that one person commented it felt like cheating, and takes less than twenty minutes to prepare. For a bit of extra multitasking, listen to a recorded lecture, run through some notes, or use the time as a well deserved study break.

Overall, remember that this recipe is for the person making it. While the recipe is terrific as is, feel free to make changes to the recipe based on allergies, taste, and seasonal ingredients. If peanuts aren’t a good option, peanut butter can be replaced with almond butter or another similar choice. Semi-sweet chocolate chips can be replaced with milk chocolate, dark chocolate, M&M’s, or anything else in the pantry. This recipe is easily adaptable to all tastes and occasions. There’s nothing stopping you from giving it a try!

Energy Bites

Author: Food Literacy Students Cuisine:American Courses:Snacks

Difficulty:BeginnerPrep time: 20 minutesCook time: minutesRest time: 40 minutesTotal time: 20 minutesServings:20 servingsCalories:157 kcal Best Season:Available

Description

Energy bites are an easy grab and go snack that can be stored in the freezer or the fridge for a quick boost of energy throughout the day. These satisfying treats have a delicious peanut butter chocolate twist and a wealth of nutrients-–including all the essential amino acids for a complete plant-based protein, omega-3 fatty acids that help with brain and heart health, vital macronutrients such as healthy fats and carbohydrates for energy and nutrient retention, plenty of dietary fiber to help with digestion, and many more!

Ingredients

• 1 cup quick oats
• 1/2 cup peanut butter
• 1/3 cup honey
• 1/2 cup ground flaxseed
• 1/2 cup chocolate chips
• 2 Tbsp chia seeds
• 1/3 cup coconut flakes

Instructions

1. Add the peanut butter and honey to a medium size mixing bowl. Mix until well combined. Then add the rest of the ingredients to the bowl and mix thoroughly

Video

Notes

• Fun fact, these energy bites last up to three months in the freezer.

Keywords:easy, Easy to freeze, easy to modify, Quick, simple

There are quite a few vegetables that need to be chopped, but we will discuss proper cutting techniques and tricks in the recipe description that will help you cut each ingredient quickly.

Making Cowboy Caviar is a super fun and easy process. Once you figure out different knife cuts and the proper way to hold your knife, it is really quite relaxing. Getting to spend a little bit of time just cutting veggies can be fun! The quick and easy preparation process makes this recipe a perfect choose for those times you are in a rush or need a quick healthy side dish to bring to a party. It is also very budget friendly if you are looking to save money. You just need to buy a few vegetables and in addition to few other ingredients that you probably already have at home. This recipe can be very versatile. The vegetables in this recipe can be switched if you don’t like them or if you have other vegetables at home you are wanting to use up.

This dish is very delicious, nutritious, budget friendly, and simple to make. It tastes very fresh and would be great to use for your next home barbecue. It is best served chilled with tortilla chips.

Cost Breakdown

Tips for Making this Budget-Friendly

• The Student Nutrition Access Center food pantry on the USU campus typically has canned beans and corn.
• Buy generic products such as Great Value or Kroger to reduce ingredient cost even more.

Making Cowboy Caviar and Knife Skill Tips

Tip before cutting vegetables: Hold the knife between your thumb and pointer finger on the bolster. Then wrap the rest of your fingers around the handle.

Step 1: Mix the ingredients for the dressing in a large bowl and set aside.

Step 2: Gather the vegetables and other ingredients that will be put into the dressing.

Step 3: Rinse and drain the beans and corn.

Step 4: To cut the bell pepper, gently cut around the top. You do not want to cut all the way through the pepper. Turn it upside down so the stem is facing downward. Cut along each of the sections of the pepper (there will be three or four, depending on the pepper). Gently pull each section away from the pepper. Slice each section into four thin strips. Then dice. See the video for a more detailed visual.

Step 5: Cut the top of the onion off, leaving the bottom intact. Cut the onion in half. Beginning at one side, make cuts all the way across the onion. Then turn the onion and make perpendicular cuts. You should have small, diced onions. See the video for a more detailed visual.

Step 6: Slice the jalapeno in half and remove the seeds (you can leave some in if you like more of a kick). Cut the jalapeno into thin circles and proceed to mince the jalapeno until you are left with very small pieces. See the video for a more detailed visual.

Step 7: Chop the cilantro. See the video for a more detailed visual.

Step 8: Cut the avocado in half, throwing away the seed. Peel the skin gently off. Flip the avocado so the rounded side is facing up. Make thin slices lengthwise all the way across the avocado. Then turn it 90 degrees and slice all the way across the avocado. This should create little cubes of avocado. See the video for a more detailed visual.

Step 9: Add all the ingredients into the bowl with the dressing and mix well.

Eat with your favorite bag of chips, as a side for a hamburger, or just straight out of the bowl!

Cowboy Caviar

Author: Food Literacy Students Cuisine:Mexican American Courses:Lunch Dinner Snack Side dish

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

Description

This Cowboy Caviar from thecozycook is an incredibly quick, easy, and nutrient dense dish that can be made in 15 minutes or less. With crazy college schedules and tight budgets, this dish is sure to save you time and money.

Ingredients

• 1 (15 oz) can black beans, rinsed and drained
• 1 (15 oz) can whole kernel sweet corn, drained
• 1 small red bell pepper, diced
• 1 jalapeno pepper, minced
• 1/3 cup fresh cilantro, finely chopped
• 3/4 cup red onion, diced
• 2 avocados, diced

Dressing

• 1/4 cup lime juice
• 2 Tbsp red wine vinegar
• 1 tsp salt
• 1/2 tsp ground black pepper
• 1 Tbsp honey
• 1/4 tsp chili powder

Instructions

1. Mix the ingredients for the dressing in a large bowl and set aside.
2. Gather the vegetables and other ingredients that will be put into the dressing and chop.
3. Rinse and drain the beans and corn.
4. Add all of the ingredients into the bowl with the dressing and mix well.
5. Eat with your favorite bag of chips, as a side for a hamburger, or just straight out of the bowl!

Video

Keywords:Plant-based, Vegetarian, Vegan, Beans, Healthy, Fresh, No-cook

Cost Breakdown

What else do I need to know?

1. This chicken is great over rice, noodle, or potatoes, and paired with some steamed broccoli.
2. To make this dish even more budget-friendly, try switching out the ingredients for all generic brands.
3. Not a fan of spice? The sauce is so flavorful you can eliminate the sriracha.
4. The lime can also be substituted out for white rice vinegar.
5. This recipe is easy to double, or even triple. Just multiply each ingredient by 2 or 3.

Test your Knowledge: What’s
Cross-Contamination?
Most people don’t know the importance of keeping cuts of meat away from shared surfaces in food preparation. Why is this so important? Well, raw meat carries pathogens that when put in contact with other foods may cause food-borne illness. This process is called Cross-Contamination. It’s important to keep raw meat on a separate cutting board (as shown in the pictures) and to handle it with great care, being mindful not to use the same cutting board for different ingredients. This recipe uses raw meat, following these safety practices will ensure that your Honey Garlic Chicken is not only tasty but free of harmful pathogens.

Let’s Talk About It
I absolutely loved this recipe. Not only was the cooking process fun, it was easy and timely. The only difficulty I came across was making sure the chicken was cooked all the way through. Some steps I included to ensure that everything was cooked properly was by butterflying the chicken (cutting one breast in half as pictured above) to make the breasts less thick and cook evenly. For good time management, I made sure to begin cooking the rice and broccoli right after putting the chicken in the oven. This meant that everything would be cooked and served hot right as the chicken came out. I used canned garlic that was pre-minced, however adding fresh garlic can be another way to make this recipe budget friendly, fresh, and sustainable. Next time, I might change up the cooking process by only pan frying and allowing it to simmer in the marinate. This way, sauce is not lost as it bakes in the oven and gives the chicken more flavor and tenderness.

Honey Garlic Chicken

Author: Food Literacy Students Courses:Uncategorized

Difficulty:BeginnerPrep time: 10 minutesCook time: 25 minutesRest time: minutesTotal time: 35 minutesServings:8 servingsCalories:280 kcal Best Season:Summer

Ingredients

• 1/4 c. low-sodium soy sauce
• 3 Tbsp honey
• 2 cloves garlic, minced
• Juice of on lime
• 2 Tbsp sesame oil, divided
• 1 tsp Sriracha
• 1 Tbsp Cornstarch
• 1 lb boneless, skinless chicken breasts
• Kosher salt
• Freshly ground black pepper
• Sesame seeds, for garnish
• Sliced green onions, for garnish

Instructions

1. Preheat the oven to 350°
2. In a medium bowl, whisk together soy sauce, honey, garlic, lime juice, 1 tablespoon sesame oil, Sriracha, and cornstarch.
3. Season chicken with salt and pepper. In a large oven-safe skillet over medium-high heat, heat the remaining tablespoon sesame oil. Add chicken and sear until golden, 4 minutes per side. Pour over the glaze and transfer to the oven.
4. Bake until the chicken is no longer pink, 25 minutes. Heat broiler.
5. Spoon glaze over chicken and broil until caramelized, 2 minutes. Garnish with green onions and sesame seeds.

Keywords:chicken, easy, Gluten Free, Healthy, Homemade, honey, Quick

I don’t know about you guys, but I often find that I just don’t have time to cook! I always have good intentions to eat well during the week, but then I get busy and end up eating a granola bar for breakfast, going out for lunch, and having a bowl of cereal for dinner. I know, these are not the best food choices I could be making…but I’m sure we can relate on some level.

What I need in my life is something freezable and easy to warm up in my microwaves at school. Make-ahead freezer burritos are seriously life savers on those busy days when you just don’t have time to make food.

It’s also SUPER AFFORABLE. Here is a breakdown of all the ingredients, their costs, and the final cost per burrito:

Here are some other ideas on how to make your meal more budget friendly:

• Buy generic brands
• Choose veggies that are in season
• Buy in bulk
• You don’t have to put everything in your burrito either, pick and choose your favorite/the cheapest options for the inside of your burritos

Aside from being cheap, these burritos are also super easy and quick to make. It probably took me a total of 40 min, including making the video.  

Ready for the the best part? This recipe requires just 5 simple steps!

Step 1: Preheat oven to 350 F (180 C)

Step 2: Mix the beans and the Mexican seasoning.

Step 3: Rinse, dice, slice, drain and veggies and cilantro

Step 4: Add all your chosen ingredients to your tortilla.

Step 5: Bake for 7-10 minutes (Be careful not to overcook!)

Viola! Your burritos are ready to be frozen or eaten right away for a delicious and nutritious meal.

PRO TIP: Substitute beans when a recipe calls for meat. Meat is expensive and eating it in moderation is alright, but the average American eats too much meat. Cutting down on meat consumption is also good for our environment. Beans are a great substitute, especially in something like burritos.

If you like your burritos a little crispier, like I do, then just put them on broil for a couple minutes after cooking. Here are some before and after broiling pictures:

Make-Ahead Freezer Burritos

Author: Food Literacy Students Cooking Method:Baking Broiling Cuisine:Mexican American Courses:Dinner Lunch Snack

Difficulty:BeginnerPrep time: 20 minutesCook time: 10 minutesRest time: 5 minutesTotal time: 35 minutesServings:6 BurritosCalories: kcal Best Season:Available

Ingredients

• 1/2 cup Cooked Black Beans (can be canned or homecooked)
• 2 Tbsp Mexican-Inspired Spice Mix
• 6 Large Tortilla Wraps
• 2 1/4 cup Refried Beans (can be canned or dehydrated refried beans)
• 2 Red Bell Peppers (diced)
• 2 Stalks Green Onion (thinly sliced)
• 1 1/4 cup Canned Corn (drained)
• 1/2 cup Fresh Cilantro (opt.)
• 1/2 cup Sliced Black Olives (opt.)
• 1/2 cup Pickled Jalapeno Slices (opt.)

Instructions

1. Preheat oven to 350 F (180 C)
2. Mix the beans and the Mexican seasoning
3. Rinse, dice, slice, drain and veggies and cilantro
4. Add all your chosen ingredients to your tortilla
5. Bake for 7-10 minutes (Be careful not to overcook!)
6. Let burritos cool (5 minutes if you want to eat right away. Cool completely if you want to freeze them)
7. IF FREEZING: put in an air tight container or resealable freezer bag. Put in freezer. Good for up to 6 months!

Video

Notes

• *Recipe adapted from https://www.pickuplimes.com/recipe/make-ahead-freezer-burritos-330
• Can be made gluten-free by using corn or other gluten free tortillas.

Keywords:Burrito, Frozen, Meal Prep

Enjoy your burritos! And don’t forget that eating healthy can be easy, sometimes we just make it too complicated. Eat healthy, enjoy your food, and try new things!