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Cheap and Healthy Recipes
5 Meals Under $5
Whip up tasty and nutritious dinners, each for less than a Lincoln
By
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Cheap and Healthy Recipes
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1
Spaghetti Florentine
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2
Vegetable Fried Rice
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3
Turkey and Black Bean Burger with Sweet Potato Fries
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4
Tuna Nicoise Salad
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5
Chicken and Bean Burrito
Chicken and Bean Burrito
$3.79 per serving, 501 calories
2 lbs grilled or roasted chicken breast, shredded
1 15.5-oz can low-sodium black beans
1/2 cup salsa
1 8-oz can plain, no-salt tomato sauce
Chili powder and cumin, to taste (or low-sodium taco seasoning)
Salt and pepper, to taste
4 small tomatoes (plum are most cost-effective)
Romaine lettuce, 1 head, shredded
Reduced-fat sour cream
Mix the chicken, beans, salsa, tomato sauce, and spices in a pan and heat. Let the mixture simmer until most of the liquid evaporates. Serve on a whole wheat tortilla and top with tomatoes, romaine, and sour cream. Fold into a burrito.
Nutritional bang for your buck:
“Beans can help your meals go further. They’re easy to use, inexpensive, high in protein, low in fat, and contain no cholesterol—they’re a great food all the way around,” says Thayer. And don’t skimp on the lettuce and tomato! These edible accoutrements have disease-fighting powers. Both contain carotenoids, which may reduce the risk of cancer, and a recent report in the British Medical Journal linked leafy greens to prevention of type 2 diabetes.
Want more cheap and healthy eating options? These nutritious snacks cost less than $2!
2 lbs grilled or roasted chicken breast, shredded
1 15.5-oz can low-sodium black beans
1/2 cup salsa
1 8-oz can plain, no-salt tomato sauce
Chili powder and cumin, to taste (or low-sodium taco seasoning)
Salt and pepper, to taste
4 small tomatoes (plum are most cost-effective)
Romaine lettuce, 1 head, shredded
Reduced-fat sour cream
Mix the chicken, beans, salsa, tomato sauce, and spices in a pan and heat. Let the mixture simmer until most of the liquid evaporates. Serve on a whole wheat tortilla and top with tomatoes, romaine, and sour cream. Fold into a burrito.
Nutritional bang for your buck:
“Beans can help your meals go further. They’re easy to use, inexpensive, high in protein, low in fat, and contain no cholesterol—they’re a great food all the way around,” says Thayer. And don’t skimp on the lettuce and tomato! These edible accoutrements have disease-fighting powers. Both contain carotenoids, which may reduce the risk of cancer, and a recent report in the British Medical Journal linked leafy greens to prevention of type 2 diabetes.
Want more cheap and healthy eating options? These nutritious snacks cost less than $2!
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