bubbly. ⢠Rest 30 minutes before serving. ⢠Add all ingredients to a food processor, adding half of the beans at a t
$1 Dinners
Healthy budget dinner recipes for less than $1 per serving!
Being healthy doesn't have to mean spending an arm and a leg, despite what many people believe! With budget shopping and a little creativity, you have countless options for healthy weeknight meals that won't break the bank!
BLACK BEAN BURGER 1 15 oz can (425g) black beans, drained/ rinsed ½ cup (115 g) canned pumpkin ¼ cup (40g) onion 2 garlic cloves ¾ cups (68g) oats 2 tsp olive oil 1 tsp chili powder 1 tsp paprika 2 tsp cumin 1 tsp salt
•
Add all ingredients to a food processor, adding half of the beans at a time to keep it slightly chunky. • Refrigerate the mixture for 1520 minutes to firm up. Form the mixture into 4 large patties. • Cook on a sprayed skillet for about 5-8 minutes per side over medium-medium high heat, until golden brown, and then flip to cook the other side (OR you may bake in a 325°F/170°C oven for 30-40 minutes) • Serve as desired with your favorite toppings!
NUTRITION serves 4
263 cal | 44g carbs | 5g fat | 14g protein
CHICKEN SKEWERS 1 lb (450g) chicken thighs, cubed 3 Tbsp soy sauce 1 Tbsp olive oil 1 tsp sesame oil 3 Tbsp chopped cilantro 1 large onion, quartered, layers separated 2 zucchini, sliced 2 green bell peppers, chopped salt & pepper to taste
• Preheat oven to 450°F (230°C). • Mix together soy sauce, olive oil, sesame oil, and salt/pep. Set aside. • Skewer the vegetables and chicken onto soaked wooden skewers. • Brush with sauce (or marinate in a bag for 1 hour). Transfer to a pan lined with foil and sprayed. • Bake 20-25 minutes, until cooked through (time will depend on size of chicken cubes).
NUTRITION serves 6
150 cal | 6g carbs | 6g fat | 19g protein
SPAGHETTI PIE 1 16 oz package spaghetti 1 15 oz can (425g) black beans, drained/ rinsed 1/2 cup (80g) onion 2 garlic cloves 1 cup (225g) tomato sauce 1 14 oz can (410g) diced tomatoes 3 eggs 3 Tbsp parmesan cheese 1 cup (225g) low fat cottage cheese/ricotta 3/4 tsp salt & pepper 1/2 cup (110g) mozzarella 2 Tbsp fresh parsley •
Cook spaghetti al dente, about 3-4 minutes less than package recommends • Preheat oven to 350°F (175°C) • Saute onions in cooking spray. Add in garlic and beans once translucent. • Whisk together pasta tomato sauce, cottage cheese, parsley, eggs, parmesan, and salt & pep. Add cooked onion mixture. • Transfer to sprayed spring form pan. • Top with mozzarella cheese. • Bake 40-45 minutes, until cheese is bubbly. • Rest 30 minutes before serving.
NUTRITION serves 8
375 cal | 62g carbs | 4g fat | 21g protein
YouTube.com/mindovermunch Watch this video!
