Budget Meals: 10 Healthy Recipes Under $5

Advertisement

With so many things to think about at the start of the day, it's stressful to plan what to put on your table that is within your budget yet will not sacrifice your family's health. Molly Triffin from Cosmopolitan shares a few under $5/day healthy meals that you can prepare for your family.

photo via azumio.com

1. Vietnamese Spring Rolls ($3.50/serving)

Preparation time: 20 minutes
Servings: 2

Ingredients:

• 5 rice paper spring roll wrappers
• 10 fresh mint leaves
• 1/2 red bell pepper, seeded and cut into matchsticks
• 1 shredded carrot
• 1/4 peeled, seeded cucumber, cut into matchsticks
• 1 sliced scallion
• 2 oz. baked, marinated tofu (or grilled chicken or shrimp), cut into 5 strips

Procedure

• Wet a wrapper and shake gently to remove excess liquid. Place on a clean, dry surface. Arrange a few pieces of mint in the center, along with a couple pinches of all the veggies and a piece of protein. Tuck in the ends and roll up tightly, like a little burrito. Repeat until all ingredients are used up. Dip into peanut sauce, sweet chili sauce, or soy sauce.

2. Basil-Feta Turkey Burgers ($3.50/serving)

Servings: 4
Ingredients:

• 1/2 lb. lean ground turkey
• 1 Roma tomato, chopped
• 1 small bunch basil, chopped
• 3 oz. crumbled feta cheese
• 2 cloves garlic, minced
• 1/2 red onion, chopped
• 4 hamburger buns
• 1 avocado, sliced

Procedure:

• Combine turkey, tomato, basil, feta, garlic, onion, salt, and pepper. Use your hands to mix and form into four patties. Heat a grill or grill pan over high heat. Brush lightly with oil. Grill burgers for 4–6 minutes on each side or until lightly charred and fully cooked. Serve on burgers with avocado.

3. Tomato-Avo Toast ($2.50/serving)

Serving: 1

Ingredients:

• Whole wheat toast
• Avocado
• Fresh tomatoes
• Salt
• Black pepper

Procedure:

• Spread 2 pieces of whole wheat toast with a quarter of an avocado, topped with 4 slices fresh tomato, a dash of salt, and a few grinds of black pepper.

4. Watermelon-Lime Gazpacho ($2.50/serving)

Servings: 4
Ingredients:

• 1 baby seedless watermelon
• 1 cup tomato juice
• 1 clove garlic
• 1 handful fresh cilantro leaves, finely chopped
• 1/4 red onion, very finely diced
• 1/2 cucumber, peeled, seeded, and finely chopped
• 1/2 red bell pepper, seeded and finely chopped
• juice of 1 lime
• 3 tbsp extra-virgin olive oil
• 1 tbsp balsamic vinegar

Procedure

• Spoon the watermelon flesh into a blender, along with the tomato juice, garlic, cilantro, lime juice, olive oil, balsamic vinegar, salt and pepper, and half each of the onion, cucumber, and bell pepper. Puree until mostly smooth with a few chunks. Stir in the remaining vegetables and adjust seasonings if necessary. Garnish with lime or cilantro, if desired.

5. Baked Coconut Shrimp ($5/serving)

Serving: 2-3
Ingredient:

• 1/4 cup reduced sodium soy sauce
• 2 tsp Sriracha or other Asian chili sauce
• 2 tsp honey
• 1/2 tsp ground black pepper
• 18–24 medium to large raw shrimp, butterflied
• 2 eggs, beaten
• 1/2 cup Japanese panko breadcrumbs
• 1/4 cup unsweetened, flaked coconut

Procedure:

• Preheat oven to 425°F. Combine the soy sauce, chili sauce, honey, and black pepper. Add the shrimp and toss to coat. Cover with plastic wrap and refrigerate for 15-60 minutes. In the meantime, mix the panko and coconut together. Set up an assembly line in this order: marinated shrimp, egg, panko-coconut mixture, and a lightly greased baking sheet. Dip shrimp (holding them by the tail) into the egg, then the panko-coconut mix, and place on the baking sheet. Bake for about 14 minutes, flipping halfway through. Serve atop mixed greens.

6. Curried Egg Salad Wraps ($2.50/serving)

Servings: 2

Ingredients:

• 2 hard-boiled eggs
• 1 carrot, diced
• 1 stick celery, diced finely
• 4 broccoli florets, chopped
• 1/4 onion, finely diced
• 2 tbsp reduced fat mayonnaise
• 1/2 tsp curry powder
• 2 whole wheat tortillas

Procedure

• Mash eggs with a fork. Stir in carrot, celery, broccoli, onion, mayonnaise, curry powder, salt, and pepper. Divide between the wraps and roll tightly, like a burrito.

7. Oven-Fried Sriracha Chicken ($4.50/serving)

Servings: 2-3
Ingredients:

• 1 pint reduced-fat buttermilk
• 2 tbsp reduced sodium soy sauce
• 2 tbsp Sriracha
• 2 bone-in, skin-on chicken thighs
• 2 bone-in, skin-on drumsticks
• 2 cups panko breadcrumbs
• 1 egg, beaten

Procedure:

• Whisk together buttermilk, soy sauce, Sriracha, and 1 tsp black pepper. Transfer to a large zip-top bag. Add the chicken and toss gently to coat. Marinate in the fridge for at least 2 hours. Preheat oven to 400°F. Toss a tsp of salt, panko, and a few grinds of black pepper together in a bowl. To assemble, dip the chicken in the egg, then transfer immediately to the panko mixture. Use your hands to pat the panko onto the chicken, and place on a foil-lined baking sheet. Lightly spray each chicken piece a few times with the nonstick oil, then bake for 25–30 minutes, or until juices run clear and chicken is golden-brown and crispy.

8. Tofu Sushi Rolls ($2.50/serving)

Servings: 2-3 (30 pcs of sushi)
Ingredients:

• 2 tbsp soy sauce
• 2 tbsp extra virgin olive oil
• 2 tbsp honey
• 1" piece ginger, peeled and minced
• 2 cloves garlic, minced
• 4 oz. extra firm tofu, sliced into 1/2" thick pieces
• 2 cups cooked sushi rice
• 2 tsp rice vinegar
• 6 sheets roasted sushi nori
• 2 cups mixed greens
• 3 scallions, sliced

Procedure

• Preheat oven to 375°F. Whisk together olive oil, honey, ginger, and garlic. Add sliced tofu and use your hands to ensure each piece is coated. Marinate for 10 minutes. In the meantime, spread the rice on a plate and sprinkle with the rice vinegar. Arrange marinated tofu on a lightly oiled baking sheet and bake for 18-20 minutes, flipping halfway through. Cut into 3" strips. To assemble rolls, lay a piece of nori on a clean, dry surface lengthwise and shiny side down. Wet your hands and spread 1/4 of the rice over the bottom 1/2 of the nori sheet. Place 1/4 of the greens evenly over the rice. Lay a few strips of tofu in a row on top of the greens. Sprinkle scallion slices over the tofu. Roll up tightly, starting at the bottom. Use a finger dipped in water to seal the end of the nori to the rest of the roll. Cut into sushi-size pieces using a serrated knife. Repeat with remaining ingredients

9. Cumin-Laced Black Bean Corn Cakes ( $4.75/serving)

Servings: 2-3
Ingredients:

• 1/2 cup cornmeal
• 3/4 cup flour
• 1 tsp baking powder
• 1/2 tsp baking soda
• 1/2 tsp ground cumin
• 2/3 cup frozen white corn kernels
• 3/4 cup canned black beans, rinsed and drained
• 1 small bunch cilantro, chopped
• 1 cup nonfat milk
• 2 tbsp extra virgin olive oil
• 1/2 tsp chili powder
• low-fat sour cream or Greek yogurt

Procedure

• Whisk together cornmeal, flour, baking powder, baking soda, salt, and cumin. Mix in corn, beans, cilantro, milk, and 1 tbsp olive oil until a thick batter forms. Heat remaining olive oil in a large pan over high heat. Drop batter in 3-tbsp increments to form cakes that resemble breakfast pancakes. Cook for 1–2 minutes per side or until the sides dry and bubbles form on the tops. Garnish with sour cream or yogurt and a dusting of chili powder.

10. Breakfast Tacos ($2/serving)

Servings: 3
Ingredients:

• 6 corn tortillas
• 6 eggs
• 2 tbsp jack cheese
• 2 tbsp red onion, minced
• 1 jalepeno, seeded and minced
• 1 small bunch cilantro, chopped
• 2 tbsp 2% Greek yogurt

Procedure

• Heat 1 tbsp olive oil in a large frying pan over medium-high heat. Cook eggs over-medium. Heat a dry frying pan over medium-high heat. Warm tortillas in the pan until pliable and hot. Arrange on plates. Place a cooked egg on each tortilla. Top with cheese, onions, cilantro, jalapeño, a dollop of Greek yogurt and salt and pepper to taste.

1 2 3

Advertisement