Quick, healthy, easy, cheap meal for one?!
Answers: I'm a college student in need of eating healthier. The only thing is, I cook for one, am on a budget, and don't have a lot of time! I know that a million other people are in the same boat. Any recipe suggestions?
When I was in your situation (can't say I've strayed too far since then...), I learned it was cheaper and healthier to learn too cook rather than buying frozen dinners, etc.
Pasta was the easiest cheapest thing I learned to cook. Fastest recipe was boiling angel hair pasta then adding a can of diced tomatoes that was already seasoned with onions, garlic, basil... Then add cheese and serve with a steamed vegetable (you can microwave small quantities very easily).
You can also add frozen mixed vegetables to the pasta while its boiling (figure out the timing so everything cooks right). Drain when done, then add pasta sauce.
It's not gourmet cooking, but its not bad either and it gives you sustenance, is not expensive or time consuming, and sets up a good habit for preparing your own food rather than swallowing something marketed as "convenient".
Eventually, as I got a little more time and money, I expanded my cooking skills and enjoy my own food! Good luck and enjoy!
OK..I feel I have this one down. We ate alot of Ramen noodles. I would even keep a frozen bag of broccoli that I would add in. It is hard to eat healthy this way, but you gotta eat. I loved peanut butter and jelly to, I would wait until there were frozen meals on sale as well. Last week they had frozen meals for 50 cents here, I don't remember them being that cheap, of course you have to worry about storage to. Good Luck!!
I think you should opt for something versatile like instant noodle, sandwich, burger, pancakes (I LOVE PANCAKES!) and things like that you know.
You can add almost anything to these recipes. Like the one who answered before me said, add lots of vegetables, meat or whatever to your instant noodle. You can make fried instant noodle or the usual one with soup.
You can add nuts, fruits or almost anything you want to your pancakes, sandwich and burgers too.
They taste great but quick, easy , HEALTHY and cheap for student like us. :)
Oats, fried egg or omelet (however you called it) are great for breakfast. I usually add carrots to the egg and fruits into the oat just for flavor and to add more healthier options to my life.
:) I'm not that good at cooking though so this is what I eat. :)
Cook rice and beans or lentils in chicken broth with onions, garlic and plenty of vegetables, either canned or fresh. For variety, use 1/2 tomato juice or V8 and 1/2 broth. The combinations are endless.
Also, see what's cheap in the meat department, see what's in the discounted vegetables and make soup. Again, you use whatever is handy and cheap. Don't forget to check out farm stands and farmer's markets.
Get a crock pot!
Make a pasta casserole. 1/2 lb pasta, cooked; spaghetti sauce (your favorite brand and flavor) and 1 lb of mozzarella cheese. Add vegetables if desired. Bake until heated through.
Macaroni & cheese. Add 1/4 lb of diced ham and some sliced tomatoes before you bake it, or to the pan on top of the stove.
Best of luck!
sandwich, toaster pastry, instant noodle
CHORIZO SALAD:
1chorizo sausage
handful;flat-leaf parsley,cherry tomatos,cucumber
1can canellini beans
balsamic dressing
Slice&fry sausage.Combine other ingredients.Add chorizo&dress to you'r liking..enjoy!
CHICKEN,LIME&CHILLI PENNE
100g,mini penne pasta
1/3cup olive oil
2chillies(or1)
1clove garlic,chopped
2 shallot,sliced
1cup cooked shredded chicken
1tspn finly grated lime rind
2TBLspn lime juice
1/3cup corianda leaves,chopped
1.cook pasta
2.heat oil.Saute chilli,garlic,onions.Add chick,lime rind,juice&pasta.Season with s&p.Heat to warm through&eat.
Also try:
crispy lemon&herb fish with mixed salad.
Balsamic veal with zuchini,capsicum&feta salad
Sausage&sweet potato burger
Prawn,chilli/lime angel hair pasta
Try:
Red fruit salad(dessert)OR grilled mango with vanilla bean cream
EASY..ENJOY(some recipies my son will leave home with.)
Pasta its cheap and easy to make
eggs on toast
2min noodles
buy meat of special
frozen veggies
soup
fried rice (diced bacon and mixed veggies)
Potatoes are good because u can have mash and gravy or baked spud with cheese and butter
toasted sandwiches
stir fry
Wrap it in a tortilla:
1 chopped tomato, 1 chopped cucumber, 1 finely chopped stalk of celery, a bit of finally chopped green pepper and a bit of finely chopped onion. Sprinkle with a bit of lemon juice, salt and pepper, and add some dried basil or thyme if you want. Tuck it into a tortilla with some Hidden Valley fat free ranch dressing (which astoundingly, is about as good as their regular ranch - I sincerely dislike most fat free stuff.) I could live on this particular wrap.
OR
Keep deli meat and sliced cheese around. Place a couple of slices of cheese flat and some turkey, beef or ham on a tortilla - Nuke it for 15-30 seconds (depending on your microwave...just til the cheese melts). *Carefully* (that melted cheese is wicked hot) add lettuce and tomato and roll it up like a burrito. Eat it immediately; otherwise the tortilla will get really tough. I also eat lots of cold sandwich wraps - meat, lettuce, tomato and a bit of ranch in a tortilla is a standard lunch for me...I can make it in 2 minutes and eat it in front of the computer while I'm working - and no dirty dishes.
OR
A bit more traditional, for a tortilla. Warning - this will make enough to feed you for several days - lol:
In a pot add 2 cups of water or one can of chicken broth; 1 can of diced tomatos (Mexican style preferred, undrained); 1 can of black beans (undrained); 1 can of sliced olives (drained), 1 can of sweet corn (drained) and spices (all optional, but try 1/2 tsp cumin, 1 tsp oregano, a dash of cayenne, and a clove of mashed garlic or garlic powder to taste...I tend to use LOTS of garlic). If you're not using chicken broth, you can add salt if you want. Bring to a boil, and 1.5 cups of brown rice, cover and simmer for 45 minutes or until rice is tender and liquid is absorbed.
That's the basic recipe and it's good like that, and in a tortilla it's finger food so you don't even have to dirty up a plate. It reheats really well in the microwave.
I also like it without the tortilla, topped with melted cheese and sour cream, lettuce and tomato, sort of like a smothered burrito. Or, you can wrap it up with cheese in a couple of tortillas, place in a baking dish, cover with tomato sauce seasoned with cumin and garlic, and bake at 350 for about 35 minutes; add some shredded cheese to the top in the last 15 minutes of baking. If you want, add tomato, lettuce, etc. to this, as well.
I like tortillas - can you tell?
Most soups that aren’t cream based are good for you and very cheap. Also, you could try hummus with pita bread or veggies, low-fat tortilla chips and salsa or one of my personal favorites peanut butter and banana sandwiches (be careful with the carbs though). I know this was already mentioned but I also wanted to suggest lentils and rice. Yummy!
Swanson TV dinner. About $1 on sale.
potatoe rosti
Ingredients (serves 4)
750g sebago (unwashed) potatoes, washed
60g (3 tbs) butter, melted
Salt & ground black pepper, to taste
Method
Place the unpeeled potatoes in a medium saucepan. Cover with cold water and bring to the boil over high heat. Reduce heat to medium-high and boil, uncovered, for 10 minutes. Drain. Allow to cool completely.
Peel and grate the potatoes and place in a large bowl with the butter, salt and pepper. Toss well to combine.
Heat a small (18-20cm base measurement) non-stick frying pan over medium heat. Add the potato mixture and press down firmly. Cook for 15 minutes or until the base is golden brown and crisp.
Slide the rosti out of the pan onto a large board. Flip the rosti over back into the pan so that the golden side is now uppermost. Cook for a further 10 minutes or until cooked through and the base is golden brown and crisp.
VEGIE LENTIL SOUP
10 minutes preparation + 35 minutes cooking
11 serves of vegies in this recipe
1 onion, chopped
1 clove garlic, crushed
1 carrot, diced
1 potato, diced
1 parsnip, peeled and diced
1 stick celery, diced
125g red lentils
6 cups chicken stock or water
1 tablespoon tomato paste
2 or 3 sprigs parsley, chopped
Saute onion and garlic in a large pot with a little water until onion is translucent. Add carrot, potato, parsnip and celery and cook for a further 5 minutes. Stir in lentils, stock and tomato paste. Bring to the boil, cover and simmer for 30-35 minutes, stirring occasionally. When lentils and vegetables are just cooked, add parsley.
Serves 4.
Hint
One teaspoon of dried herbs may be substituted for fresh herbs.
FAST VEGIE SPAGHETTI
10 minutes preparation + 10 minutes cooking
11 serves of vegies in this recipe
500g spaghetti or other pasta
2 teaspoons vegetable oil
1 small onion, thinly sliced
1 small carrot, thinly sliced
1 small celery, thinly sliced
? capsicum, seeded and cut into small dice
1 small zucchini, cut into small dice
570g tomato based pasta sauce
? cup grated Parmesan cheese
Cook pasta according to packet directions and drain. Heat oil in a saucepan, add onion and cook until soft.
Add other vegetables, stirring until well mixed. Lower heat, cover and cook for 5-7 minutes.
Add pasta sauce to vegetables and heat through. Remove from heat and serve over pasta. Sprinkle with cheese.
Serves 4-6.
Variation
Substitute other vegetables for those listed – use those you have in the refrigerator or freezer.
TUNA & AVOCADO SALAD
10 minutes preparation
10 serves of vegies in this recipe
315g can tuna in spring water, drained
300g can cannellini or butter beans, drained
1 tomato, chopped
1 avocado, skin and pip removed and chopped
Dressing
Juice of ? lemon
1 teaspoon grated lemon rind
1 tablespoon chopped basil
2 tablespoons low-fat natural yoghurt
Freshly ground or cracked black pepper, to taste
In a bowl lightly fold tuna, beans, tomato and avocado. In a small bowl mix all dressing ingredients together and pour over tuna mixture.
Serves 4.
Serving suggestion
Stuff the mixture into pita bread pockets; serve in a wholemeal roll; or pile on top of a baked jacket potato or toasted Turkish bread.
PUMPKIN SOUP
10 minutes preparation + 20 minutes cooking
15 serves of vegies in this recipe
1 medium brown onion, chopped
1 clove garlic, crushed
1 tablespoon olive oil
750g pumpkin, peeled and cubed
1 large potato, peeled and cubed
4 cups vegetable or chicken stock
? cup low-fat natural yoghurt
Heat oil in a large pot and cook onion and garlic over low heat until onion is translucent. Add pumpkin, potato and stock and bring to the boil. Reduce heat and simmer for 20 minutes or until pumpkin is tender. Remove from heat and cool slightly. Puree in a blender until smooth. Add yoghurt to serve.
Serves 4.
Hint
If the soup is too thick add a little low-fat milk to make desired consistency.
Variation
Replace yoghurt with ? cup reduced-fat coconut milk and heat through. Sprinkle with coriander.
BAKED JACKET POTATOES
Medium sized potatoes (allowing at least one per person)
A little oil for brushing
Dressing
Equal quantities of low-fat natural yoghurt and reduced-fat ricotta cheese, and a few chopped chives
Topping suggestions
Sliced avocado and lemon juice
Baked Beans
Chopped tomatoes and olives
Salsa (see recipe)
Roasted eggplant strips
Roasted capsicum strips
Sliced and sautéed mushrooms
Ratatouille
Chilli con carne
Lean ham and pineapple
Creamed corn and tuna
Preheat oven to 220?C. Scrub potatoes and brush skins lightly with. oil to ensure a dry crisp surface. Bake on a tray for 40-60 minutes depending on size, until cooked. Slice potato in half. Spread with a spoonful of dressing and spoon over desired toppings.
Hint
For an alternative way of serving, make a cross on top of potato with a knife. Press from the base to open up potato. Top as above.
FRIED RICE
10 minutes preparation + 15 minutes cooking (plus cooking and cooling time for rice)
13 serves of vegies in this recipe
1 cup long grain rice
2 eggs, beaten
Olive or canola oil spray
1 teaspoon olive or sesame oil
75g lean leg ham, diced
1 onion, diced
1 red or green capsicum, seeded and diced
2 cups Chinese cabbage, shredded
1 cup green peas, cooked
1 cup sweet corn kernels, cooked
200g can peeled baby prawns (optional)
1 cup bean shoots
2 spring onions, diced
3 tablespoons reduced-salt soy sauce
1 tablespoon oyster sauce
Cook rice following packet directions, drain and cool completely. Lightly spray a heated non-stick pan with oil and pour in eggs to make a thin omelette. Cook over gentle heat until set. Transfer to a plate and slice thinly. Set aside. Lightly spray the same pan with oil and cook ham and onion until golden. Add capsicum, cabbage, peas, corn and prawns. Cover and toss well for several minutes. Add remaining ingredients except omelette. Stir until sauce has mixed through. Fold in sliced omelette. Serve hot.
Serves 6.
All these meals could be halved in ingredients or just make enough to eat left overs.
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