Simple pasta

For when time and budget are especially pinched, simple pasta is a nice go to. Containing a serving of protein (even without any meat) and paired with a big portion of steamed non-starchy vegetables like green beans or broccoli, pasta can be a satisfying meal.

Serves 5

·     10 ounces uncooked whole wheat pasta

·         Olive oil and pepper:

o   2 tbsp. olive oil 

o   1 tsp fresh ground salt

o   ½ tsp fresh ground pepper

·         Pesto: 

o   3 tbsp pesto sauce (homemade or storebought)

 

1.      Cook pasta according to package directions. Toss with olive oil, salt and pepper OR pesto sauce. Serve with side of vegetables.

Nutrition information per serving: 2 ounces pasta
Calories	Fat	Sat Fat	Sodium	Carbs	Fiber	Sugar	Protein
(Olive) 233	6	1	352	35	4	1	7
(Pesto) 224	5	1	126	36	4	1	7

 

Cost of recipe (not including sales)
	Per serving	Entire Recipe
(Olive) 233	$0.20	$1.00
(Pesto) 224	$0.28	$1.42
Green beans	$0.39	$0.39
Total	$0.67 OR $0.59	$1.81 OR $1.39

 

Mozzerella and roma tomato pizza

In my home, at least twice a month Friday night is pizza night. My kids love to make homemade pizza and play board games. The best way to make this delicious and cost-efficient recipe quick and easy is to make a big batch of dough ahead of time and freeze in smaller portions. A couple of days before you want to make pizza, put the frozen dough in the fridge and allow it to thaw completely. When dinner time comes around, roll out the dough (we like to do it by hand), add sauce, toppings and bake for a few minutes. In no time you have delicious pizza.

Dough:

• 1 cup whole wheat flour
• 1 cup all-purpose flour
• 2 tsp quick-rising yeast (1 packet)
• 1 tsp salt
• 1/2 tsp sugar
• 3/4 cup warm water (120-130°)
• 1 tbsp. olive oil

Toppings:

• 2 cups tomato sauce
• 1 (6 oz can) tomato paste
• 1 tbsp. dried oregano
• 1 tbsp. minced garlic
• 2 tsp dried basil
• 1/2 tsp. onion or garlic powder
• 1 1/2 cup low fat shredded mozzarella cheese
• 1 tomato, sliced thinly

1. Combine warm water and oil in measuring cup.
2. Combine both types of flour, yeast, salt, and sugar in a mixer with a dough paddle.
3. With the motor running, pour the water/oil into the mixer until the dough forms a sticky ball. The dough should be soft. Add warm water to soften and flour to thicken as needed, just 1 tablespoon at a time until the desired consistency is reached.
4. Move the dough to a lightly floured surface to rest for 10-20 minutes. Place a piece of plastic wrap that has been sprayed with pam over the dough to keep it from drying out.
5. Place a pizza stone or flipped over baking sheet on the bottom oven rack. Preheat oven to 500°. Separate the dough into 4 equal balls and roll to desired thickness (about ¼ inch).
6. Top with sauce, cheese and additional toppings if desired. Take any extra sauce and freeze in individual containers (~1/2 cup) and defrost when making future pizzas.
7. Bake for 10-14 minutes until the bottom is golden and crisp.
8. Serve with side salad (1/4 head of lettuce, chopped)

	Nutrition information per serving: 1/5 dough, 2 tbsp. sauce, ¼ cup cheese, ½ tomato
	Calories	Fat	Sat Fat	Sodium	Carbs	Fiber	Sugar	Protein
Dough	195	4	0	466	35	4	1	6
Sauce	14	0	0	106	3	0	2	0
Cheese/ tomato	105	6	3	185	8	1	4	8
Salad	19	0	0	14	4	1.5	3	1
Total	333	10	3	771	50	6.5	10	15

 

Cost of recipe (not including sales) - Costco, Winco
	Per serving	Entire Recipe
1 small cheese pizza	$0.55	$2.76
¼ head of lettuce, chopped	$0.24	$1.20
Totals	$0.79	$3.96

Chicken Chili

Great recipe for using up left over chicken. I even let my 4-year-old daughter help me toss ingredients in the pot and mix before I turn on the heat. This recipe also freezes well so consider freezing your left overs and using later to avoid left-over burn out and safe time in the future.

Time 10 minutes
Serves 6 (2 cup servings)

• 2 tbsp minced garlic
• 4 chicken breasts, cooked and cubed (~24 oz)
• 1 - 28 oz can of diced tomato
• 4 cups of any kind of beans, drained and rinsed
• 2 cups corn or 1 can of corn, drained
• 1 cup water
• 2 tbsp. chili powder
• 2 bay leaves
• 1 tsp cumin
• 1 tsp oregano

1. Combine all ingredients in a pot and bring to a boil. Add more water for a thinner consistency if desired. Top with lowfat cheese, light sour cream, chives or 1-2 crushed tortilla chips if desired.

 

 

Nutrition information per serving: 1 cup
Calories	Fat	Sat Fat	Sodium	Carbs	Fiber	Sugar	Protein
224	1	0	613	21	7	5	24

 

Cost of recipe (not including sales)
	Per serving	Entire Recipe
Serving	$0.92	$5.52
Side Salad	$0.37	$2.22
Salad dressing (2 tbsp)	$0.15	$0.90
Total	$1.44	$8.64