The Inca Bowl: quinoa, black beans, sweet potato, corn, salsa, avocado, and egg

Basically, cook up sliced or diced sweet potato on a griddle or in a skillet, and when that gets going start the quinoa. You can oil the pieces and sprinkle some chili or cayenne on them if you want. Add some lime and cilantro to the quinoa in the last few minutes of cooking.
Start the drained beans with a little fresh water a few minutes after starting the quinoa, and some seasonings of your choice, salt pepper, cayenne, garlic etc... Add the corn in the last few minutes to the beans to warm it up. Watch the sweet potato.
Add the sweet potato and salsa to the beans if you wish for a few minutes when the quinoa is getting close to done.
Fry a quick egg now.
Layer quinoa first in a bowl, add ingredients from the pot and top off, or, layer them quinoa, beans/corn, sweet potato, avocado, salsa, egg.

• 1 Lg Sweet potato
• 1-2 servings Quinoa
• 1 can Black beans, drained
• 1 can Sweet white corn
• 1-2 Eggs
• 1/2 cup Salsa
• 1-2 Avocado
• 
  
• Lime, cilantro, seasonings - all optional.

Potato, poblano, and soy chorizo tacos

.
Potato, Poblano, and Soy Chorizo Tacos
Makes 4 servings
2 poblano (also called pasilla) chiles
1 T. (15 ml) canola oil sunflower or olive oil
2 C. (310 g) diced white potato
1 C. (110 g) chopped onion
1 C. (130 g) fresh frozen corn kernels
1/8 teaspoon ground red pepper 1/2. t. (0.5 g) smoked paprika (pimenton)
5 garlic cloves, minced
3 ounces Mexican raw chorizo, casings removed 6 oz. (175 g) soy chorizo or quinoa chorizo
3/4 C. (180 ml) unsalted chicken vegetable stock
3/8 teaspoon kosher salt
8 (6-inch) corn tortillas
1/4 C. (20-30 g) sliced green onions
1 ounce Manchego cheese, shredded 1/4 C. (30 g) shredded vegan cheese
8 lime wedges

Preheat broiler to high. Click here for full instructions on how to roast peppers.

Cut off the tops of the peppers, then split them lengthwise and remove seeds and ribs. Place poblano halves, cut sides down, on a foil-lined baking sheet; flatten with your hand. Broil for 8 minutes or until blackened and the skin is blistered. Use tongs to drop into a paper bag; fold to close tightly. Let stand 15 minutes or until cool. Peel, composting the skin, and coarsely chop.

Scrub the potatoes, then dice into small dice. Put into a bowl covered with water until ready to cook.

Peel and finely chop the onion. Peel and finely mince the garlic.

Heat a large nonstick or cast-iron skillet over medium-high heat. Add oil to pan; swirling to coat.

Drain the potato and pat dry. Add potato to the hot pan; cook 5 minutes, stirring occasionally.

Remove potato; place in a large bowl.

Add onion to the pan and cook for 3 minutes. Add the chopped roasted poblano, corn, smoked paprika, and garlic. Cook for 2 minutes, stirring frequently.

Scrape the onion mixture into the bowl with the potato. Add chorizo to pan, discarding the plastic casing; cook 3 minutes, stirring to crumble.

Return potato mixture to pan. Stir in stock and bring to a boil. Partially cover, reduce heat, and simmer 6 minutes or until potato is tender, chorizo is done, and liquid almost evaporates.

Working with 1 tortilla at a time, heat tortillas over medium-high heat directly on the eye of a burner for about 15 seconds on each side or until lightly charred.

Serve mixture topped with scallions and cheese, with lime wedges on the side.

Spicy Indian Style Vegetarian Stew

Ingredients

• 1 Zucchini
• 2 Tomatoes
• 2 Yellow onions
• 2 Cloves of garlic
• 1 Can of coconut milk (400 ml)
• 5-7 medium sized potatoes (i used 6)
• 200 grams of broccoli

Spices

• 1 teaspoon of coriander powder
• 1 teaspoon of turmeric powder
• 1 teaspoon of ground cumin
• 2 teaspoons of chili powder
• 1 teaspoon of ginger
• 1 teaspoon of black mustard seeds
• A couple dried piri piri peppers
• 1 teaspoon of salt (however i think more is needed)

Method: First prepare everythin by cutting the veggies up. Brown the onions in some olive oil together with the garlic, the mustard seeds and the piri piri. Add everything to the crock pot and cook on low for 6 hours. Serve with some bread and pickled lime!

Eggs Baked in Avocado

Yield:	Serves 4
Active time:	10 minutes
Total time:	25 minutes

Ingredients

• 4 avocados
• 8 eggs
• 2 limes
• Kosher salt and freshly ground black pepper
• Chopped cilantro, optional
• Sliced scallions, optional
• Sliced chilies, optional
• Warm flour or corn tortillas

Procedures

1. 1
   Adjust oven rack to middle position and preheat to 450°F.
   
2. 2
   Cut each avocado in half and remove the pit. Using a spoon, scrape out the center of each halved avocado so that it is large enough to accommodate an egg (about 1 1/2 tablespoons). Squeeze lime juice over the avocados and season with salt, then place on baking sheet. Break an egg into the center of each avocado. Don’t worry if some of the white spills out as long as the yolk is intact.
   
3. 3
   Bake in the oven until whites are set and yolk is runny, about 10 to 12 minutes. Remove from oven and garnish with cilantro, scallions, and chilies and serve with tortillas.

Chicken in Peanut Sauce

Total Recipe cost: $6.70
Servings Per Recipe: 4 (1 cup rice, 3/4 cup chicken with sauce)
Cost per serving: $1.68
Prep time: 5 min. Cook time: 25 min. Total: 30 min.

INGREDIENTS		COST
2 cloves	garlic	$0.16
2 inches	fresh ginger	$0.14
1 Tbsp	vegetable oil	$0.08
1 lb.	chicken breast*	$1.99
1 (14 oz.) can	coconut milk	$2.14
1/2 cup	natural peanut butter	$0.66
1 Tbsp	soy sauce	$0.10
1 Tbsp	brown sugar	$0.02
1/2 teaspoon	sriracha hot sauce (optional)	$0.02
1 medium	lime	$0.50
1/4 bunch	cilantro (optional)	$0.20
4 cups	cooked jasmine rice	$0.69
TOTAL		$6.70

STEP 1: If you don't have cooked jasmine rice on hand, begin cooking your rice first so it will be ready by the time the chicken and sauce are complete. To begin the sauce, mince the garlic and then peel and grate the ginger into a large skillet or pot. Saute both in the vegetable oil over medium heat for about 2 minutes or until they are soft and fragrant.

STEP 2: Cut the chicken into small pieces (about one inch across). Add them to your skillet or pot. Saute until lightly browned and cooked through (about 10 minutes).

STEP 3: Turn the heat down to low and add the coconut milk and peanut butter. Stir gently to combine the two and dissolve any browned bits off of the bottom of the pan. Once the sauce is relatively smooth, add the soy sauce, brown sugar, sriracha, and juice from half of the lime. Stir to combine and heat through (about ten minutes).

STEP 4: Pull the cilantro leaves from their stems and roughly chop. Scoop about one cup of jasmine rice into the bottom of each bowl and then top with the chicken and sauce (about 3/4 cup). Sprinkle the fresh cilantro over top and enjoy!

Jalapeno Popper Mac & Cheese

Total Recipe cost: $6.98
Servings Per Recipe: 6 (1 cup each)
Cost per serving: $1.16
Prep time: 5 min. Cook time: 20 min. Total: 25 min.

INGREDIENTS		COST
12 oz.	uncooked elbow macaroni*	$1.80
1 Tbsp	vegetable oil	$0.02
1 clove	garlic, minced	$0.08
1 cup	milk	$0.25
4 oz.	cream cheese	$0.93
1/4 cup	grated parmesan	$0.42
1/2 cup	sour cream	$0.43
1 (4 oz.) can	sliced jalapenos	$0.89
1 (4 oz.) can	diced green chiles (mild)	$0.89
1/4 tsp	salt	$0.02
1 cup	shredded pepper jack cheese	$1.25
TOTAL		$6.98

*I used Dreamfield pasta as a feeble attempt to make this not so unhealthy. *eye roll*

STEP 1: Bring a large pot of water to a rolling boil and then add the pasta. Let it continue to boil until it is soft (about 10 minutes).

STEP 2: While the pasta is cooking, prepare the sauce. In a medium sauce pot, cook the garlic in vegetable oil for about 1-2 minutes or just until soft and fragrant. Add the milk, cream cheese, and grated parmesan. Continue to stir and cook over medium heat until the cream cheese is warm and softened. Use a whisk to stir the ingredients together until smooth.

STEP 3: Turn the heat down to low and then whisk in the sour cream. Drain the jalapenos and green chiles and then stir into the sauce. Taste the sauce and add 1/4 tsp of salt if needed.

STEP 4: When the pasta is finished cooking, drain it in a colander. Return the drained pasta to the pot (heat turned off), pour the sauce over top, and stir until well mixed. Sprinkle the shredded pepper jack over top and then stir in. The heat from the sauce and noodles should be enough to melt the cheese. Serve hot!

Quinoa Black Bean Tacos

Total Recipe cost: $7.71
Servings Per Recipe: 8 (two tacos each)
Cost per serving: $0.96
Prep time: 10 min. Cook time: 20 min. Total: 35 min.

INGREDIENTS		COST
1 cup	uncooked quinoa	$2.00
1 clove	garlic	$0.08
1/2 tsp	salt	$0.03
1/2 Tbsp	chili powder	$0.07
1/4 tsp tsp	cumin	$0.02
1/4 tsp	oregano	$0.02
1/4 tsp	smoked paprika	$0.02
2 cups	cooked black beans*	$0.42
1 recipe	pico de gallo	$1.91
1 medium	avocado	$1.00
16 small	corn tortillas	$1.94
1/4 bunch	cilantro	$0.20
TOTAL		$7.71

*I used black beans that I had cooked in my slow cooker, but you can replace this with one 15-ounce can of black beans.

STEP 1: Use a wire mesh sieve to rinse the quinoa very, very well (this removes the bitter taste). If you don't have a wire mesh sieve, you can put the quinoa in a bowl with water, swish it around and carefully pour off the water. Repeat this process until the water is fairly clear.

STEP 2: Put the rinsed quinoa in a medium pot along with the clove of garlic (minced), salt, chili powder, cumin, oregano, smoked paprika, and 1.5 cups of water. Stir to combine. Put a lid on the pot, turn the heat on to high, and bring it up to a boil. As soon as it reaches a boil, turn the heat down to low and let simmer for 15 minutes. After 15 minutes, turn the heat off and let it sit (with the lid in place) for an additional 10 minutes.

STEP 3: While the quinoa is cooking, prepare the pico de gallo according to these directions (it's as easy as chop and stir). Rinse the black beans well in a colander and allow the excess water to drain off.

STEP 4: When the quinoa has finished cooking, remove the lid and fluff with a fork. Add the drained black beans and stir to combine.

STEP 5: Lightly toast the tortillas in a skillet over medium heat until each side is just slightly golden brown (tortillas should still be pliable). To make each taco, place about 1/4 cup of the quinoa/black bean mixture in the center of a tortilla. Add about 1-2 tablespoons of pico de gallo, one slice of avocado, and a few sprigs of cilantro. Fold and eat!

Creamy Spinach & Sausage Pasta

 
Total Recipe cost: $5.91
Servings Per Recipe: 4 (about 1.5 cups each)
Cost per serving: $1.48
Prep time: 5 min. Cook time: 25 min. Total: 30 min.

INGREDIENTS		COST
6 oz.	smoked sausage	$1.50
1 Tbsp	olive oil	$0.16
1 medium	onion	$0.32
1 (14.5 oz.) can	diced tomatoes w/chiles	$0.99
2 cups	chicken broth	$0.30
8 oz.	pasta	$0.50
3 cups	fresh spinach	$0.87
1 cup (4 oz.)	shredded monterrey jack	$1.17
1 whole	green onion	$0.10
TOTAL		$5.91

STEP 1: Thinly slice the smoked sausage and add it to a large skillet with 1 tablespoon of olive oil. Saute the sausage over medium heat until it is nicely browned (about 5-7 minutes). Drain off the excess fat.

STEP 2: Dice the onion and add it to the skillet. Continue to saute until the onion has softened (about 5 minutes). Add the can of diced tomatoes with chiles and the chicken broth. Stir to combine and dissolve any browned bits off of the bottom of the skillet.

STEP 3: Add the uncooked pasta to the skillet and make sure it is all submerged under the liquid. Place a lid on the skillet and allow the mixture to come up to a boil. Once it reaches a boil, turn the heat down to low and let it simmer for about ten minutes, or until the pasta is tender. Stir once or twice while the pasta cooks to keep it from sticking.

Step 4: Stir in the fresh spinach, one cup at a time, until wilted. If you add it all at once, the skillet will be too full to stir. Keep the heat on while adding the spinach, so the liquid will continue to simmer and thicken.

STEP 5: Sprinkle the shredded cheese on top, replace the lid, and let it sit for a few minutes, or until the cheese is melted. Slice the green onions and sprinkle them over top. Serve hot!

Salsa Chicken Casserole

Total Recipe cost: $8.58
Servings Per Recipe: 6
Cost per serving: $1.43
Prep time: 5 min. Cook time: 1 hr. Total: 1 hr. 5 min.

INGREDIENTS		COST
1 cup	uncooked rice	$0.33
1 cup	frozen corn kernels (thawed)	$0.52
1 (15 oz.) can	black beans	$1.39
1 (16 oz.) jar	salsa	$1.99
1 cup	chicken broth	$0.15
1/2 Tbsp	chili powder	$0.10
1/2 tsp	oregano	$0.03
2 large (1.5 lbs.)	chicken breasts	$2.99
1 cup	shredded cheddar cheese	$0.94
2 whole	green onions, sliced	$0.17
TOTAL		$8.58

STEP 1: Preheat the oven to 375 degrees. Drain and briefly rinse the black beans. Add the dry rice, black beans, corn, salsa, chicken broth, chili powder, and oregano to an 8x8 inch casserole dish. Stir until everything is evenly combined.

STEP 2: Cut the chicken breasts into three pieces each. Push the chicken pieces down into the rice salsa mixture in the casserole dish. Try to push them down as far into the liquid as they'll go. Cover the casserole dish tightly with foil. Bake for one hour.

STEP 3: Take the casserole dish out of the oven, test the rice with a fork to make sure it is tender. If it is not, recover the dish, return it to the oven, and bake for 10-15 minutes more. When the rice is tender, sprinkle the cheese over top and return the casserole to the oven for a few minutes, or until the cheese has melted. Add the sliced green onions on top after baking and serve hot.

NOTE: If your chicken and frozen corn are still partially frozen, the casserole will take longer to cook. So, make sure they're both thawed before hand.

Tuna Noodle Casserole with Spinach & Olives

Total Recipe cost: $11.07
Servings Per Recipe: 9
Cost per serving: $1.23
Prep time: 15 min. Cook time: 45 min. Total: 1 hr.

INGREDIENTS		COST
2 Tbsp	olive oil	$0.32
1 small	onion	$0.36
8 oz.	button mushrooms	$1.99
4 cloves	garlic	$0.32
2 Tbsp	butter	$0.17
1/4 cup	all-purpose flour	$0.03
3 cups	milk	$1.11
1 tsp	salt	$0.05
1/2 tsp	thyme	$0.03
to taste	freshly cracked pepper	$0.05
12 oz.	wide egg noodles	$1.20
2 (5 oz.) cans	chunk light tuna	$1.00
1/2 lb.	frozen chopped spinach	$0.75
1/2 cup	pitted kalamata olives	$1.99
1/2 cup	sour cream	$0.44
1/2 cup	parmesan cheese	$0.84
1/4 cup	parmesan (for topping, optional)	$0.42
TOTAL		$11.07

STEP 1: Add the olive oil to a large pot. Dice the onion and saute the onion in the olive oil over medium-low heat. While the onion is cooking, thinly slice the mushrooms. Add them to the pot and continue to saute. Mince the garlic, add it to the pot, and continue to saute until the mushrooms and onions have released all of their water and become limp. There should be no water pooled on the bottom of the pot.

STEP 2: Add the butter to the pot and allow it to melt. When it is completely melted, add the flour. Stir the flour and butter together with the onions, mushrooms, and garlic. The mixture will form a thick paste. Continue to stir and cook this mixture for 3-4 minutes, or until it begins to coat the bottom of the pot and turn slightly golden brown.

STEP 3: Warm the milk slightly in the microwave (or in a separate pot if needed). Slowly whisk the milk into the pot with the flour mixture, making sure to dissolve all of the flour stuck to the bottom of the pot. Turn the heat up to medium-high and allow the sauce to come up to a simmer, at which point it will begin to thicken. Make sure to whisk the mixture occasionally as it heats. Season the sauce with salt, pepper, and thyme. Once the sauce is thick enough to coat a spoon, turn the heat off and set it aside.

STEP 4: Bring a separate large pot of water to a boil over high heat. Add the pasta and continue to let it boil for 7-10 minutes, or until the pasta is tender. Drain the pasta, then return it to the pot with the heat turned off.

STEP 5: Begin to preheat the oven to 350 degrees. Thaw the spinach and squeeze as much moisture out of it as possible. Roughly chop the olives. Add the spinach, olives, drained tuna, sour cream, and a 1/2 cup of grated parmesan to the pot with the drained pasta. Pour the prepared mushroom sauce over top and stir everything together until evenly combined.

STEP 6: Lightly coat an 8x8 inch casserole dish with non-stick spray. Pour the pasta mixture into the dish. If desired, sprinkle the remaining 1/4 cup of parmesan cheese over top. Bake the casserole in the fully preheated oven for 20 minutes, or until it is hot, bubbly, and the parmesan begins to turn golden brown. Divide into 9 portions and then serve.

Navy Bean Soup with Sausage and Spinach

Total Recipe cost: $7.11
Servings Per Recipe: 8 (about 1.5 cups each)
Cost per serving: $0.89
Prep time: 15 min. Cook time: 2.5 hours. Total: 2 hours 45 min.

INGREDIENTS		COST
1 Tbsp	olive oil	$0.16
14 oz.	smoked sausage	$2.79
1 medium	onion	$0.36
2 cloves	garlic	$0.16
1/2 lb. (about 3)	carrots	$0.50
3 stalks	celery	$0.60
1 lb. (2 cups)	dry navy beans	$1.69
1 whole	bay leaf	$0.15
1 tsp	dried thyme	$0.05
1/2 tsp	dried rosemary	$0.03
to taste	freshly cracked pepper	$0.03
8 cups	water	$0.00
3 cups	fresh baby spinach	$0.50
1/2 Tbsp	salt	$0.07
1 tsp	apple cider vinegar	$0.02
TOTAL		$7.11

STEP 1: The night before, sort through the beans to remove any stones or debris. Place the beans in a bowl and cover them with cool water. Allow the beans to soak in the refrigerator over night.

STEP 2: Slice the sausage in to medallions and add them to a large soup pot along with one tablespoon of olive oil. Saute the sausage over medium heat until it is nicely browned (about five minutes). Drain off the excess fat.

STEP 3: While the sausage is browning, dice the onion, carrot, and celery into small pieces. Mince the garlic. Add the onion, carrots, celery, and garlic to the soup pot after the sausage fat has been drained off. Saute for about five minutes more. The moisture released by the vegetables will dissolve any browned bits off of the bottom of the pot.

STEP 4: Drain the soaked beans and give them a good rinse with fresh water. Add the rinsed beans to the pot along with the bay leaf, thyme, rosemary, some freshly cracked pepper, and 8 cups of water. Stir everything to combine. Turn the heat up to high and allow the soup to come up to a full boil.

STEP 5: Once it reaches a full boil, turn the heat down to medium-low and allow the soup to gently boil for two hours. You want the beans to go past the point of tenderness to the point where they are falling apart. Stir the pot occasionally.

STEP 6: After gently boiling for a couple of hours, use a large wooden spoon to smash some of the beans against the side of the pot. This will help thicken the soup. Stir in the fresh spinach until wilted. Season the soup with salt. Start with just a 1/2 teaspoon at a time and add more until it is to your desired saltiness (I used 1/2 tablespoon total). Lastly, stir in the apple cider vinegar. Serve hot.

Zesty Tomato & Artichoke Pasta

Total Recipe cost: $5.14
Servings Per Recipe: 4
Cost per serving: $1.29
Prep time: 5 min. Cook time: 20 min. Total: 25 min.

INGREDIENTS		COST
1 recipe	(not) Sun Dried Tomato Sauce	$1.17
8 oz.	bow tie pasta	$0.55
3 cups	fresh spinach	$0.50
1 (13 oz.) can	artichoke hearts	$2.50
1/4 cup	grated parmesan (optional)	$0.42
TOTAL		$5.14

STEP 1: Bring a large pot of water to a rolling boil over high heat. When it reaches a boil, add the pasta, and continue to let it boil for 7-10 minutes, or until the pasta is tender. Drain the cooked pasta in a colander.

STEP 2: While waiting for the pasta to cook, prepare the (not) Sun Dried Tomat Sauce according to the directions here. Once the sauce is finished, add the fresh spinach, stir, and cook it over low until the spinach wilts (1-2 min.). Drain the artichoke hearts, roughly chop them, and then add them to the skillet with the tomato sauce and spinach.

STEP 3: Once the pasta is cooked and drained, add it to the skillet with the sauce, and stir until everything is coated and combined. Serve hot with a sprinkle of parmesan cheese over top if desired.

Simple Portabella Pasta

 

Total Recipe cost: $4.94
Servings Per Recipe: 4-6
Cost per serving: $1.24 (for four large servings)
Prep time: 15 min. Cook time: 30 min. Total: 45 min.

INGREDIENTS		COST
2 large	portabella mushroom caps	$2.70
3 Tbsp	olive oil (divided)	$0.48
1 Tbsp	red wine vinegar	$0.04
12 oz.	rigatoni	$0.82
2 cloves	garlic	$0.16
1/2 tsp	dried thyme	$0.03
1/4 cup	grated parmesan	$0.42
to taste	salt & pepper	$0.10
1/4 bunch	flat leaf parsley	$0.19
TOTAL		$2.16

STEP 1: Preheat the oven to 400 degrees. Line a baking sheet with foil and then spritz lightly with non-stick spray. Lightly brush off any dirt or debris from the portabella mushrooms and then drizzle each cap with 1/2 tablespoon of olive oil, 1/2 tablespoon of red wine vinegar, and a slight sprinkle of salt and pepper (both sides). Place the seasoned mushrooms on the prepared baking sheet (gill side down) and roast in the preheated oven for 30 minutes.

STEP 2: While the mushrooms are roasting, begin to boil a large pot of water to cook the pasta. Once the water reaches a full boil, add the pasta and continue to boil for 7-10 minutes or until tender. Reserve about a cup of the starchy cooking water before draining the pasta in a colander.

STEP 3: Mince the garlic and add it to a large skillet along with the remaining 2 tablespoons of olive oil and the dried thyme. Cook the garlic and thyme over medium-low heat for 2-3 minutes, or until the garlic is tender. Remove the skillet from the heat. Roughly chop the parsley.

STEP 4: When the mushrooms have finished roasting, carefully cut each cap in half and then slice crosswise into thin strips. Add the drained pasta, sliced mushrooms, and chopped parsley to the skillet with the garlic (heat turned off). Toss to coat. Use a small amount of the reserved pasta water to loosen the pasta if it becomes dry. Add the parmesan cheese and toss to coat once again. If desired, add an extra splash of red wine vinegar before serving.

Irish Stew

• 1.25kg lamb neck chops, trimmed
• 1/2 cup plain flour
• 3 brown onions, chopped
• 1kg sebago potatoes, peeled, sliced
• 2 carrots, peeled, thinly sliced into rounds
• 2 tablespoons tomato paste
• 3 cups boiling water
• 3 beef stock cubes, crumbled
• 1 cup flat-leaf parsley leaves, chopped
• 1/4 cup mint leaves, chopped, to serve
•  
• 
   
• 1. Step 1
     Cut chops in half. Place flour in a plastic bag and season with salt and pepper. Place chops in bag and shake well to coat. Transfer chops to a plate. Reserve flour.
  2. Step 2
     Preheat oven to 130°C. Place onions, potatoes and carrots in an ovenproof dish. Top with half the chops. Repeat layers with remaining onions, potatoes, carrots and chops.
  3. Step 3
     Whisk reserved flour, tomato paste and 2 tablespoons cold water in a large jug until well combined. Slowly add boiling water, whisking constantly. Add stock cubes and parsley. Stir to dissolve stock cubes.
  4. Step 4
     Pour flour mixture over chops. Cover and cook for 4 hours or until meat tender and sauce thickened. Sprinkle with mint and serve.
   

Black Bean & Avocado Enchiladas

Total Recipe cost: $5.85
Servings Per Recipe: 4 (2 enchiladas each)
Cost per serving: $1.46
Prep time: 20 min. Cook time: 30 min. Total: 50 min.

SAUCE INGREDIENTS		COST
2 Tbsp	vegetable oil	$0.10
2 Tbsp	all-purpose flour	$0.02
2 Tbsp	chili powder	$0.30
2 cups	water	$0.00
3 oz.	tomato paste (1/2 6 oz. can)	$0.27
1/2 tsp	cumin	$0.03
1/2 tsp	garlic powder	$0.03
1/4 tsp	cayenne pepper	$0.02
2 tsp	unsweetened cocoa powder	$0.03
1 tsp	salt	$0.05
FILLING INGREDIENTS		COST
1 (15 oz.) can	black beans	$1.27
1 medium	avocado	$1.19
1 small	tomato	$0.37
1-2 whole	green onions	$0.08
1/2 cup	frozen corn kernels	$0.26
handful	cilantro	$0.19
1/4 tsp	garlic powder	$0.02
1/2 tsp	salt	$0.03
8 small	tortillas (fajita size)	$1.59
TOTAL		$5.85

STEP 1: First prepare the enchilada sauce. In a medium sauce pot combine the vegetable oil, flour, and chili powder. Heat the mixture over a medium flame until it begins to bubble. Whisk and cook the bubbling paste for 1-2 minutes. Slowly pour in the water while whisking. Add the tomato paste, cumin, garlic powder, cayenne pepper, cocoa powder, and salt. Whisk until smooth and continue to heat over a medium flame. Let the sauce come up to a gentle simmer, at which point the sauce will thicken. Once thickened, turn off the heat and set the sauce aside until you're ready to use it.

STEP 2: Preheat the oven to 350 degrees. Drain and rinse the can of beans, then add them to a large bowl. Cube the avocado, dice the tomato, slice the green onion, and pull a handful of cilantro leaves from their stems. Add them all to the bowl, along with the frozen corn kernels. Stir everything together. Season with a little salt and garlic powder (recommended amounts above, or use fresh minced garlic).

STEP 3: Coat an 8x8 casserole dish with non-stick spray. Warm the tortillas briefly in the microwave to make them soft and pliable. Fill each tortilla with about 1/3 cup of filling and roll tightly. Place the filled tortillas in the casserole dish, seam side down. Once all of the filled enchiladas are in the dish, pour the enchilada sauce over top.

STEP 4: Bake the enchiladas in the preheated oven for about 25 minutes, or until they're heated through and the sauce is bubbly along the edges. Then devour!

Golden Rice Bowls

Total Recipe cost: $7.40
Servings Per Recipe: 6 (1 cup rice, 1/2 cup spinach, 1 egg each)
Cost per serving: $1.23
Prep time: 5 min. Cook time: 50 min. Total: 55 min.

RICE INGREDIENTS		COST
2 Tbsp	butter	$0.15
1 small	yellow onion	$0.32
2 cloves	garlic	$0.16
2 cups	uncooked jasmine rice	$0.88
1 tsp	turmeric	$0.05
1/2 tsp	ground cumin	$0.03
1/8 tsp	cinnamon	$0.02
1 whole	bay leaf	$0.15
3 cups	chicken broth*	$0.27
SAUTEED SPINACH INGREDIENTS		COST
2 Tbsp	olive oil	$0.32
2 cloves	garlic	$0.16
1 (16 oz.) bag	spinach	$3.49
to taste	salt & pepper	$0.05
OTHER INGREDIENTS		COST
6 large	eggs	$1.35
TOTAL		$7.40

STEP 1: Begin the rice first because it will take the longest to cook. Dice the onion and mince the garlic. Saute onion and garlic with butter in a medium pot over medium-low heat until the onions are soft and transparent (3-5 minutes). Add the dry rice, turmeric, cumin, and cinnamon. Stir and cook these ingredients for about 3 minutes more to toast the dry rice and spices. You should hear it crackling a little as it cooks. Make sure to stir often so that the rice does not stick to the bottom of the pot.

STEP 2: Add the chicken broth and bay leaf to the pot. Place a lid on top and turn the heat up to high. Let the pot come up to a full rolling boil and then turn the heat down to low. Let the pot simmer over low heat for 20 minutes. After 20 minutes, turn the heat off and let the pot sit for an additional 20 minutes without removing the lid or stirring the pot. After the final 20 minutes, fluff the rice with a fork.

STEP 3: When the rice is close to being done, prepare the sauteed spinach. Mince a clove of garlic and add it to a very large pot along with the olive oil. Saute the garlic for 1-2 minutes over medium heat, or just until becomes soft and fragrant. Add the fresh spinach and saute for about 3 minutes, or just until the spinach has wilted. Season the spinach with salt and pepper to taste. Fry six eggs.

STEP 4: To serve, add about one cup of warm rice to a bowl, add 1/2 cup of the sauteed spinach, and then top it off with a fried egg. Hot sauce adds a nice kick to this dish, too.


Don't act like you didn't see the sriracha coming...

Chipotle Sweet Potato Burgers

I tested two cooking methods (I knew you'd want to know). I fried two of them up in a skillet with a little oil and I baked the other two after coating them with non-stick spray. Each method had pros and cons. The skillet was tasty, obvi, because it was cooked in oil. But, because it cooked quickly, it was more moist and therefore softer and more likely to fall apart. The baked patties only browned on the under side, were a bit drier, and therefore more solid. Both tasted great. I'll stick to the skillet method because it's faster and, well, oil=yum.




Total Recipe cost: $6.30
Servings Per Recipe: 4 (large patties or 6 smaller patties)
Cost per serving: $1.58
Prep time: 20 min. Refrigerate Time: 30 min. Cook time: 20 min. Total: 1 hr. 10 min.

INGREDIENTS		COST
1 medium (1 lb.)	sweet potato	$1.00
1/2 cup	frozen corn kernels	$0.31
1 (15 oz.) can	black beans	$1.19
1 whole	chipotle pepper in adobo sauce	$0.33
1/2 cup (divided)	cornmeal	$0.12
1/4 tsp	garlic powder	$0.02
1/2 tsp	cumin	$0.03
1/2 tsp	salt	$0.03
1/4 bunch	cilantro (optional)	$0.19
1 Tbsp	vegetable oil (for frying, optional)	$0.02
4 medium	wheat rolls	$1.42
1 medium	avocado	$1.19
1/4 cup	mayonnaise (optional)	$0.45
TOTAL		$6.30

STEP 1: Wash the sweet potato well and then poke it several times with a fork so that steam can escape while it cooks.
To cook it in the microwave: wrap it loosely with a paper towel, set it on a microwave safe plate, and microwave on high for five minutes. Carefully squeeze the potato to make sure it is soft all the way through. If it is not, microwave longer, in one minute increments, until it is soft all the way through (mine took 8 minutes).
Took cook it in the oven: heat the oven to 400 degrees and then bake the potato for 45-60 minutes, or until it is soft all the way through (either directly on the oven rack or on a baking sheet).

STEP 2: While the sweet potato is cooling, prepare the rest of the ingredients. Place the frozen corn in a large bowl. Drain and rinse the black beans. Allow as much excess water to drain away as possible, and then add them to the bowl with the corn. Roughly chop the cilantro leaves and then add them to the bowl, along with half of the cornmeal (1/4 cup), garlic powder, cumin, and salt. Take one chipotle pepper out of the can, mince it, and then add it to the bowl along with about one teaspoon of the adobo sauce from the can.

STEP 3: Once the sweet potato is cool enough to handle, scoop out the flesh and add it to the bowl with the rest of the ingredients. Stir everything together and then either use a potato masher or the back of a fork to slightly mash the beans. Cover and chill the mixture for 30 minutes to allow the cornmeal to absorb some of the moisture.

STEP4 Divide the sweet potato mixture into four (or six) portions and shape each into a patty, approximately 3/4 inch thick. Use the remaining 1/4 cup of cornmeal to coat the outside of the patties. This will provide a nice crunch to the burger.

STEP 5a: To cook the patties in a skillet, heat 1/2 tablespoon of vegetable oil in a heavy bottomed skillet over a medium flame. When the oil is hot (it should look wavy on the surface), add two of the patties. Cook for about 5 minutes on each side or until the patties are golden brown. Add more oil and cook the remaining two patties. Remember to turn the patties carefully as they are quite soft and can fall apart.

STEP 5b: To cook the patties in the oven, Preheat the oven to 400 degrees. Line a baking sheet with foil and then coat lightly with non-stick spray. Place the patties on the foil and then spritz the top of the patties lightly with non-stick spray (this will help it crisp up). Bake for 25 minutes, or until the patties are heated through and the bottoms are golden brown.

STEP 6: Spread one tablespoon of mayonnaise on each bun and top with a chipotle sweet potato patty. Slice the avocado and place 1/4 of the slices on top of each burger. Top with extra cilantro leaves, if desired.

Chicken & Lime Soup

Total Recipe cost: $6.39
Servings Per Recipe: 6 (about 1.5 cups each)
Cost per serving: $1.07
Prep time: 10 min. Cook time: 1 hr. 15 min. Total: 1.5 hrs.

INGREDIENTS		COST
2 Tbsp	olive oil	$0.24
1 medium	yellow onion	$0.28
2 stalks	celery	$0.45
1 medium	jalapeno	$0.09
4 cloves	garlic	$0.32
3/4 lb.	chicken breast	$1.46
6 cups	chicken broth*	$0.42
1 (14.5 oz.) can	diced tomatoes w/chiles	$0.95
1 tsp	oregano	$0.05
1/2 Tbsp	cumin	$0.08
1 medium	lime	$0.33
1/2 bunch	cilantro	$0.43
1 medium	avocado	$1.29
TOTAL		$6.39

STEP 1: Dice the onion, celery, and jalapeno (scrape the seeds out of the jalapeno before dicing). Mince the garlic. Cook the onion, celery, jalapeno, and garlic in olive oil over medium heat for about 5 minutes or until tender.

STEP 2: Add the chicken breast, chicken broth, canned tomatoes with chiles, oregano, and cumin to the pot. Bring the whole pot up to a boil over high heat then reduce the heat to low, place a lid on top, and let simmer for one hour.

STEP 3: After simmering for an hour with a lid on, carefully remove the chicken breast from the pot and use two forks to shred the meat. Return the meat to the pot. Squeeze the juice of one lime into the soup. Get as much juice as possible from the lime by using a spoon to scrape the inside of the lime.

STEP 4: Rinse the cilantro and then roughly chop the leaves. Add to the pot, give it a quick stir, and serve. Dice the avocado and add a few chunks to each bowl.