Being on a budget shouldn´t be reason enough to stop eating healthy and homemade food. Here are some meal ideas to feed 4 people for under $10.
With these cost-effective recipes, you will be able to prepare a variety of healthy meals without compromising your budget.
1- Roast chicken with potatoes and butternut squash
Price per serving: $1.62
• 2 tablespoons minced garlic, divided
• 1 teaspoon salt, divided
• 3/4 teaspoon freshly ground black pepper, divided
• 1/2 teaspoon dried rubbed sage
• 1 (3 1/2-pound) roasting chicken
• Cooking spray
• 12 ounces red potatoes, cut into wedges
• 1 1/2 cups cubed peeled butternut squash (about 8 ounces)
• 2 tablespoons butter, melted
Preheat oven to 400°. Combine 1 1/2 tablespoons garlic, 1/2 teaspoon salt, 1/2 teaspoon pepper, and sage in a small bowl. Remove and discard giblets and neck from chicken. Starting at neck cavity, loosen skin from breast and drumsticks by inserting fingers, gently pushing between skin and meat. Lift wing tips up and over back; tuck under chicken. Rub garlic mixture under loosened skin. Place chicken, breast side up, on rack of a broiler pan coated with cooking spray. Place rack in broiler pan.
Combine potatoes, squash, butter, 1 1/2 teaspoons garlic, 1/2 teaspoon salt, and 1/4 teaspoon pepper. Arrange vegetable mixture around chicken. Bake at 400° for 1 hour or until a thermometer inserted into meaty part of thigh registers 165°. Let stand 10 minutes. Discard skin.
2- Shrimp Fra Diavolo
Price per serving: $2.46
• 8 ounces uncooked linguine
• 2 tablespoons extra-virgin olive oil, divided
• 1 1/2 tablespoons minced garlic, divided
• 1 pound medium shrimp, peeled and deveined
• 3/4 cup diced onion
• 1 teaspoon crushed red pepper
• 1/2 teaspoon dried basil
• 1/2 teaspoon dried oregano
• 2 tablespoons tomato paste
• 1 tablespoon fresh lemon juice
• 1 3/4 cups canned crushed tomatoes
• 1/4 teaspoon salt
• 1 (14.5-ounce) can diced tomatoes, drained
Cook pasta according to package directions, omitting salt and fat. Drain; keep warm.
While pasta cooks, heat 1 tablespoon oil in a large nonstick skillet over medium-high heat. Add 1 1/2 teaspoons garlic and shrimp; sauté or 3 minutes or until shrimp are done. Remove from pan; keep warm.
Add remaining 1 tablespoon oil and onion to pan; sauté 5 minutes or until softened. Stir in remaining 1 tablespoon garlic, pepper, basil, and oregano; cook 1 minute, stirring constantly. Stir in tomato paste and lemon juice; cook 1 minute or until slightly darkened. Stir in crushed tomatoes, salt, and diced tomatoes; cook 5 minutes or until thickened. Return shrimp to pan; cook for 2 minutes or until thoroughly heated. Serve over pasta.
3- Stewed pork and squash
Price per serving: $2.12
• 1 tablespoon canola oil
• 3/4 cup chopped onion
• 1 medium garlic clove, minced
• 1 pound boneless pork shoulder, cut into 1/2-inch pieces
• 1 1/2 tablespoons chili powder
• 1 teaspoon ground cumin
• 1/8 teaspoon salt
• 1/4 teaspoon ground red pepper
• 1 1/2 cups fat-free, lower-sodium chicken broth
• 1 (15-ounce) can stewed tomatoes, undrained
• 4 cups cubed peeled butternut squash (about 1 1/2 pounds)
Heat oil in a large saucepan over medium-high heat. Add onion and garlic; sauté 2 minutes, stirring frequently. Add pork; cook 5 minutes, browning on all sides. Stir in chili powder, cumin, salt, and red pepper; cook 30 seconds, stirring constantly. Stir in broth and tomatoes; bring to a simmer. Cover, reduce heat, and simmer 1 1/2 hours or until pork is almost tender, stirring occasionally. Stir in butternut squash; simmer 30 minutes or until pork and squash are tender.