Scrambled eggs and toast

December is the month of packed schedules and minimal prep-time for meals. Some may scoff at scrambled eggs and whole wheat toast for dinner, but I think it is the perfect dinner on nights when nothing is defrosted and everyone is hungry and wants to eat right now. Quick, delicious, affordable and high in protein, this is one of my favorite last minute dinner ideas.

5 minutes
Serves 5

• 2 1/2 tbsp butter, divided
• 10 whole eggs
• 1/4 cup skim milk
• 1/2 tsp salt (regular or garlic salt)
• 1/4 tsp pepper
• 5 pieces whole wheat toast (see post about affordable gourmet bread here)

1. In a large skillet, heat the saucepan to medium heat. Add 1 tbsp of butter and turn pan so butter coats the bottom completely.
2. In a bowl, combine eggs, milk and seasonings. Beat until well mixed.
3. Pour mixture into heated pan, turning eggs occasionally until no longer liquid
4. Toast the bread and add1 tsp butter per slice, if desired.
5. Serve eggs with toast and 1 cups of vegetables and you have yourself a quick balanced meal.

 

 

 

Nutrition information per serving: 2 scrambled eggs with 1 pc toast and 1 tsp butter
Calories	Fat	Sat Fat	Sodium	Carbs	Fiber	Sugar	Protein
276	17	7	576	15	2	1	16

 

 

Cost of recipe (not including sales) – Costco, Frys, Alpine Valley Bread Factory
	Per serving	Entire Recipe
2 eggs	$0.39	$1.95
1 pc toast w 1 tsp butter	$0.12	$0.60
1 cup green beans	$0.39	$1.95
Total	$0.81	$4.05

 

 

Rotisserie Chicken

Somedays you just feel like picking up a cheap pizza or going through a drive through. Instead, consider picking up a rotisserie chicken and a loaf of whole wheat bread. It's just about as quick but much more satisfying.

Now it may seem silly to have a "recipe" for a rotisserie chicken, but people often think in black and white when it comes to meals. If you don't have the time/energy/money for a more labor intensive dinner, why not just throw it all out the window? I like this recipe because it is a great middle ground. Also, the left overs go great in chicken burritos the next day.

Time: 5-10 minutes
Makes 6 servings

• Rotissery chicken (3 lbs = ~24 oz meat)
• 6-12 slices whole wheat bread (see Alpine valley bread post for best prices)
• 6 cups non-starchy vegetables (green beans, normandy vegetable blend, etc)

1. Carve up chicken. Expect about 1 cup of meat for every pound of chicken. 1 serving is about 4 oz or 1/2 cup. Serve with a heaping cup of vegetables and 1-2 slices of whole wheat bread. Butter/honey optional.

 

Nutrition information per serving: 4 oz meat, 1 pc bread, 1 cup green beans
Calories	Fat	Sat Fat	Sodium	Carbs	Fiber	Sugar	Protein
370	13	4	743	36	8	14	31

 

Cost of recipe (not including sales) - Costco, Alpine Valley bread company
	Per serving	Entire Recipe
4 oz chicken	$0.83	$4.99
1 cup Normandy veg.	$0.32	$1.92
Slice of bread	$0.03	$0.18
Total	$1.18	$7.09

 

Left Over Chicken Burritos

A friend turned me onto this recipe and it has been a staple ever since. Delicious, versatile, and uses up left over ingredients, and very quick to put together, this recipe is for everyone.

Time 5-10 minutes
Serves 6

• Tortillas (I prefer raw)
• 12 oz (1 1/2 cups) chopped left over chicken
• 1 1/2 cup black beans, cooked
• 1 1/2 cup low fat cheddar cheese
• 12 tbsp salsa
• 7 cups of lettuce

1. Cook or warm up tortillas on a skillet (no oil necessary) over medium-low heat.
2. Once tortilla is warm, sprinkle 1-2 oz of low fat cheese so it can begin to melt.
3. Once cheese is melty remove from skillet and onto a plate. Add chicken, beans, salsa, lettuce.
4. Roll into a burrito and serve with 1 cup of lettuce on the side.

 

Nutrition information per serving: 1 burrito
Calories	Fat	Sat Fat	Sodium	Carbs	Fiber	Sugar	Protein
350	7	1	717	38	5	2	29

 

Cost of recipe (not including sales) - From Costco
	Per serving	Entire Recipe
Serving	$1.06	$6.36
Side Salad (1/4 head of lettuce)	$0.24	$1.44
Total	$1.30	$7.80

 

 

Tomatoes and Tuna

This is a quick, simple and easy recipe. I always have tuna in my cupboard. I also like to buy cherry tomatoes when they are on sale and freeze them. When I have a dish I will be adding COOKED cherry tomatoes to, like this one, I pull them out. Give it a try - just don't try to add frozen baby tomatoes to any fresh dishes (you must cook them once they are frozen).

-Time 20-25 minutes
-Serves 6

• 3 cup quinoa, dry
• 6 cups low sodium stock or water
• 1 tbsp garlic
• 3 cans of tuna in water, drained
• 2 cups cherry tomatoes
• 1/2 tsp salt (optional)
• 1/4 tsp pepper

1. Prepare the quinoa with stock or water (or 1/2 of each), simmering on low heat for 20 minutes or until fluids are absorbed and quinoa is fluffy. Remove from heat and cover.
2. While qunioa is cooking, place garlic, tuna and tomatoes in a frying pan over medium-high heat. Cook, stiring frequently until the tomatoes have popped and broken down and everything is sausy. You can use your spoon to help break the tomatoes. Add salt and pepper to taste.
3. Fluff qunioa with a fork. Serve 1 cup of quinoa with the tomato tuna sauce and a side of non-starchy vegetables like green beans, stir fry vegetables or normandy vegetable blend.

Nutrition information per serving: 1 cup quinoa and ¼ of tuna/tomato sauce
Calories	Fat	Sat Fat	Sodium	Carbs	Fiber	Sugar	Protein
139	4	1	217	44	5	2	25

 

Cost of recipe (not including sales)
	Per serving	Entire Recipe
Serving	$1.72	$10.31

 

Simple Grilled Salmon

Salmon is a family favorite. It can be pricy so consider buying a large salmon (I prefer already descaled and deboned) and dividing it into just what you family eats for 1 meal. Salmon freezes and defrosts well.

Ingredients:

• Large salmon fillet (~4 oz per person)
• Lemon Pepper (~1 tbsp per lb)

1. Place the descaled, deboned salmon fillet on a piece of tin foil. Sprinkle with lemon pepper. Fold the tin foil up around the edges so it forms a small "bubble" or "tent" around the fish.
2. Heat your grill to medium heat. Cook the fish for 15-20 minutes or until the fish flakes when pulled at with a fork. After 15 minutes check every 1-2 minutes to avoid overcooking.
3. Serve salmon with side of whole wheat bread and non-starchy vegetables. Yum!

Picture credit

 

 

Nutrition information per serving: 4 oz salmon, grilled with
Calories	Fat	Sat Fat	Sodium	Carbs	Fiber	Sugar	Protein
295	18	4	373	0	0	0	28

 

 

Cost of recipe (not including sales)
	Per serving	Entire Recipe
4 oz fish w lemon pepper	$1.78	$21.33
Slice of bread	$0.03	$0.36
2 cups Normandy vegetables	$0.64	$7.68
Total	$2.45	$29.37

 

Ham bone soup

Waste not, want not. After Easter, you may find a ham bone with bits of ham stuck all over it and no idea what to do with it besides through it out. An alternative? Make soup! This ham bone soup is heavy on the vegetables, limits added salt and stretches your money further by limiting food waste.

• 6 cups of water or low sodium stock
• Hambone with meat (visible fat removed)
• 4 carrots, diced
• 4 celery stalks, diced
• 1 medium onion, diced
• 2 medium potatoes, diced
• 2 diced tomatoes OR 1 14-oz can of diced tomatoes
• 2 cups OR 1 14-oz can light kidney beans, drained and rinsed
• 2 tbsp original Mrs. Dash seasoning
• 1/2 tsp garlic powder
• 1/8 tsp crushed red pepper (optional)

1. In a large crock pot combine all ingredients. Cook on low for 8 hours. An hour before you plan to serve, remove the bone and strip the meat, putting the meat back into the crock pot. Serve with warm whole wheat bread.