Tag Archives: budget meals

Healthy Budget Meals

On a Budget? Looking to eat well? Whether you are a college student, a single professional, a budget conscious couple, a family of four it can be challenging to figure out how to make healthy meals on a budget. With every increasing grocery prices and smaller boxes it can make it tough to shop for the good stuff.

But I am here to tell you it is possible to eat healthy, great food with a skinny wallet! I began scouring for new menu ideas with four things in mind: healthy, easy on the pocket book, none of that processed stuff, and taste great!

So without further ado, I give you 5 budget friendly meals that won’t take a bite out of your wallet!

Gingered Pork and Vegetable Stir-Fry

Ingredientspork-stir-fry

1 (whole) pork tenderloin, about 12 ounces, thinly sliced
2 tablespoon(s) (grated peeled) fresh ginger
1 cup(s) (reduced-sodium) chicken broth
2 tablespoon(s) teriyaki sauce
2 teaspoon(s) cornstarch
2 teaspoon(s) canola oil
8 ounce(s) snow peas, strings removed, fresh or frozen
1 medium zucchini, cut in half lengthwise , and thinly sliced crosswise
3 onions, cut into 3-inch pieces

Directions

Toss pork with ginger in a bowl. Mix broth, teriyaki sauce and cornstarch in a cup; set aside.
In a nonstick 12-inch skillet, warm 1 teaspoon oil over medium-high heat until hot. Add snow peas, zucchini and onions, and stir-fry until lightly browned and tender-crisp, about 5 minutes. Transfer vegetables to large bowl.

In same skillet, heat remaining 1 teaspoon oil; add pork mixture and stir-fry until pork just loses its pink color, about 3 minutes. Transfer pork to bowl with vegetables.

Stir cornstarch mixture to blend; add to skillet and heat to boiling. Boil until sauce thickens slightly, about 1 minute, stirring constantly. Return pork and vegetables to skillet, stir to combine with sauce and heat through. Serve with brown rice, if you like.

Chickpea Curry

IngredientsChickpea Curry

1 tbsp vegetable oil
1 onion, finely chopped
2 garlic cloves, finely chopped
1 tsp mustard seed
1 dried chili, or 1/2 tsp chili flakes
1 tsp cumin
1 tsp turmeric
1 tsp coriander seed
1 tbsp salt, or to taste
1 can chickpeas, drained and rinsed
2 ripe tomatoes, diced or 1 cup canned tomatoes, roughly chopped
1 tbsp chopped cilantro for garnish (optional)

Heat oil in a large pot and add onions and garlic and cook until translucent, about 5 minutes.

Add all the spices to the pot and cook until fragrant, about 1 minute.

Add the chickpeas and tomatoes and cook, stirring occasionally for about 20 minutes. Serve with bread or rice. Add cilantro garnish if using.

Turkey Jambalaya

IngredientsTurkey Jambalaya

1 tablespoon olive oil
1 1/2 cups chopped onion
1 teaspoon bottled minced garlic
1 cup chopped green bell pepper
1 cup chopped red bell pepper
2 1/2 teaspoons paprika
1/2 teaspoon salt
1/2 teaspoon dried oregano
1/2 teaspoon ground red pepper
1/2 teaspoon black pepper
1 cup uncooked long-grain rice
2 cups fat-free, less-sodium chicken broth
1 (14.5-ounce) can diced tomatoes, undrained
2 cups shredded cooked turkey
6 ounces andouille sausage, chopped
2 tablespoons sliced green onions

Preparation

Heat oil in a large Dutch oven over medium-high heat. Add onion and garlic; sauté 6 minutes or until lightly browned. Stir in bell peppers and next 5 ingredients (bell peppers through black pepper); sauté 1 minute. Add rice; sauté 1 minute. Stir in broth and tomatoes; bring to a boil. Cover, reduce heat, and simmer 15 minutes. Add turkey and sausage; cover and cook 5 minutes. Sprinkle with green onions.

Tuscan Tuna & White Bean Salad

Tuscan Tuna
Ingredients

1 can (15- to 15 1/2-ounce) white cannellini beans, rinsed, drained
1/2 cup thinly sliced red onion, halved
1 can (6-ounce) tuna in olive oil, drain; reserve oil
1 cup diced plum tomatoes
1/2 cup(s) pitted olives
2 tablespoon(s) chopped Italian parsley
1 tablespoon(s) lemon juice
1/2 teaspoon(s) grated lemon zest
1/4 teaspoon(s) salt
1/4 teaspoon(s) freshly ground black pepper
2 cup(s) torn arugula leaves
4 thick flatbreads

Directions

In a bowl, combine beans, red onion, tuna, tomatoes, olives, parsley, 2 tablespoons of the reserved olive oil, lemon juice, lemon zest, salt, and pepper, tossing gently to combine. Stir in arugula.

Preheat grill or heat grill pan. Brush flatbreads lightly with the remaining reserved olive oil. Grill until lightly browned, about 2 minutes per side. Cut flatbreads in halves or quarters. Serve with salad.

One-dish Chicken & Rice

Ingredientschicken-rice

1 tablespoon(s) extra-virgin olive oil
2 1/4 pound(s) boneless, skinless chicken thighs, trimmed and cut into 2-inch pieces
4 Anaheim or poblano chile peppers, chopped
1 small onion, chopped
1 tablespoon(s) dried oregano, crushed
1 teaspoon(s) sweet paprika
1 teaspoon(s) salt
1 can(s) tomato sauce
1 tomato, chopped
1 can(s) pimientos, rinsed
8 pimiento-stuffed green olives, sliced
2 tablespoon(s) capers, rinsed
8 cup(s) water
2 1/2 cup(s) brown rice
2/3 cup(s) packed chopped fresh cilantro

Directions

Heat oil in a Dutch oven over medium-high heat. Add chicken, chiles, onion, oregano, paprika and salt and cook, stirring, until the onions have softened, 3 to 5 minutes.

Add tomato sauce, tomato, pimientos, olives, capers and water and bring to a boil. Stir in rice; return to a boil. Reduce heat to a simmer and cook, uncovered, until the sauce is thick, the rice is tender and the chicken is cooked through, 35 to 45 minutes. Stir in cilantro and serve.

Do you have a great budget friendly meal you would like to share? I am always looking for new recipes to put on my weekly menu plan (plan, plan, plan – great money saving tip!) and I am sure you are too!