Classic Comforts | Loving Hands Touch

SERVINGS:

COST PER SERVING:

TOTAL COST:

INGREDIENTS

INSTRUCTIONS

Baked Fish Cakes with Herbed Yogurt Sauce

SERVINGS:

4

COST PER SERVING:

$0.85

TOTAL COST:

$3.40

INGREDIENTS

INSTRUCTIONS

1. Preheat your oven to 400°F (200°C) and lightly grease a baking sheet.
2. In a medium bowl, combine the drained fish, mashed potatoes, beaten egg, and half of the cornmeal/breadcrumbs. Season with salt and pepper, and mix thoroughly.
3. Shape the mixture into 4 equal-sized round patties.
4. Coat each patty in the remaining cornmeal/breadcrumbs, pressing gently so it sticks, and place them on the baking sheet.
5. Bake for 20 minutes, flipping halfway through, until crispy and golden.
6. Make the sauce: Whisk the Greek yogurt, lemon juice, and dill in a small bowl. Serve dolloped over the hot fish cakes.

Baked Lemon Herb Chicken & Potato Wedges

SERVINGS:

4

COST PER SERVING:

$0.95

TOTAL COST:

$3.80

INGREDIENTS

2 large ripe bananas, sliced

INSTRUCTIONS

1. Preheat your oven to 400°F (200°C) and lightly grease a large baking sheet. 2. In a large bowl, combine the olive oil, lemon juice, dried oregano, garlic powder, salt, and pepper. 3. Toss the skinless chicken drumsticks and potato wedges in the lemon-herb oil until they are completely coated. 4. Arrange the chicken and potato wedges in a single layer on the baking sheet. 5. Bake for 35–40 minutes, turning the potato wedges halfway through, until the potatoes are crispy and golden-brown, and the chicken is cooked through to 165°F.

Black Bean & Corn Pasta Salad

SERVINGS:

4

COST PER SERVING:

$0.58

TOTAL COST:

$2.30

INGREDIENTS

INSTRUCTIONS

1. In a large bowl, combine the cold cooked pasta, drained black beans, drained corn, and diced onion.
2. In a small cup, whisk together the oil, lime juice (or vinegar), chili powder, salt, and pepper.
3. Pour the dressing over the pasta mixture and toss gently until everything is well coated. Serve cold.

Black Bean & Corn Rice Bowls

SERVINGS:

4

COST PER SERVING:

$0.53

TOTAL COST:

$2.10

INGREDIENTS

INSTRUCTIONS

1. Warm the cooked rice, black beans, and corn in separate bowls or together in a large pot.
2. Scoop a base of warm rice into bowls.
3. Layer the black beans and corn over the rice.
4. Top with a generous spoonful of salsa and stir together before eating.

Budget-Friendly Salmon & Sweet Potato Patties

SERVINGS:

4

COST PER SERVING:

$0.88

TOTAL COST:

$3.50

INGREDIENTS

INSTRUCTIONS

1. Heat a skillet over medium heat and add the leftover sweet potato and black bean hash, stirring occasionally until heated through. Divide the warm hash onto plates.
2. Wipe the skillet clean, add the butter or oil, and crack the eggs into the pan.
3. Fry the eggs to your liking (sunny-side up or over-easy work beautifully so the runny yolk mixes with the hash).
4. Slide a fried egg onto each portion of the warm hash and serve immediately.

Chili-Stuffed Baked Sweet Potatoes

SERVINGS:

2

COST PER SERVING:

$0.90

TOTAL COST:

$1.80

INGREDIENTS

INSTRUCTIONS

1. In a large bowl, combine the drained salmon, mashed sweet potato, half of the breadcrumbs, the beaten egg, and Dijon mustard. Season with a pinch of salt and pepper.
2. Mix thoroughly and shape the mixture into 4 equal-sized patties.
3. Coat the outside of each patty with the remaining breadcrumbs, pressing gently to adhere.
4. Heat the vegetable oil in a large skillet over medium heat.
5. Pan-fry the patties for 4–5 minutes on each side until they are heated through and have a golden-brown, crispy crust.

Classic Three-Bean Chili

SERVINGS:

5

COST PER SERVING:

$0.70

TOTAL COST:

$3.50

INGREDIENTS

INSTRUCTIONS

1. Preheat your oven to 370°F (188°C).
2. Place the sliced apples in a baking dish.
3. Drizzle the melted butter over the apples, then sprinkle with the sugar and cinnamon. Toss until all slices are evenly coated.
4. Bake for 20–25 minutes, stirring halfway through, until the apples are tender and bubbling in a sweet cinnamon syrup. Serve warm.

Classic Tuna Melt Toast

SERVINGS:

2

COST PER SERVING:

$0.55

TOTAL COST:

$1.10

INGREDIENTS

INSTRUCTIONS

1. In a medium heat-proof bowl, combine the cornmeal and salt.
2. Pour the boiling water and 1 tablespoon of butter (or oil) directly over the cornmeal. Stir vigorously until it forms a thick, smooth, dough-like paste. Let it sit for 5 minutes to cool slightly.
3. Heat a skillet over medium heat and lightly grease it with a tiny bit of butter or oil.
4. Drop the cornmeal batter in 1/4-cup portions onto the hot skillet, gently flattening them with a spatula into round patties about 1/4-inch thick.
5. Fry for 5–6 minutes on each side until they develop a deeply golden, crispy crust. Serve warm drizzled with honey.

Cornmeal-Crusted Baked Pork Chops

SERVINGS:

4

COST PER SERVING:

$1.05

TOTAL COST:

$4.20

INGREDIENTS

INSTRUCTIONS

1. Heat a splash of vegetable oil in a large pot over medium heat. Add the diced onion and garlic, sautéing for 3–5 minutes until soft and fragrant.
2. Pour in the crushed tomatoes, followed by the drained kidney, black, and pinto beans.
3. Stir in the chili powder, salt, and pepper. Bring the mixture to a boil, then reduce the heat to low.
4. Cover and simmer for 25 minutes, stirring occasionally, to let the flavors blend.

Creamy Peanut Noodles with Edamame

SERVINGS:

4

COST PER SERVING:

$0.70

TOTAL COST:

$2.80

INGREDIENTS

INSTRUCTIONS

1. Preheat your oven to 400°F (200°C). Line a baking sheet with foil and place a wire rack on top. Lightly grease the rack.
2. In a shallow dish, combine the cornmeal, paprika, garlic powder, salt, and pepper.
3. Place the beaten egg in a separate shallow bowl.
4. Dip each pork chop first into the egg, letting any excess drip off, then press it firmly into the seasoned cornmeal mixture until fully coated on both sides.
5. Place the coated pork chops on the wire rack and bake for 20–22 minutes, flipping halfway through, until the crust is golden-brown and the pork reaches an internal temperature of 145°F.

Crispy Black Bean Quesadillas

SERVINGS:

4

COST PER SERVING:

$0.62

TOTAL COST:

$2.50

INGREDIENTS

INSTRUCTIONS

1. Place the dry rolled oats into a blender and pulse a few times until they are finely ground.
2. Add the frozen banana slices, peanut butter, and milk to the blender.
3. Blend on high speed for 1–2 minutes until completely smooth, creamy, and thick. Pour into glasses and enjoy!

Crispy Cornmeal-Crusted Baked Tilapia

SERVINGS:

4

COST PER SERVING:

$0.98

TOTAL COST:

$3.90

INGREDIENTS

INSTRUCTIONS

1. Bring a large pot of salted water to a boil. Cook the noodles according to the package directions. During the last 3 minutes of boiling, toss the frozen edamame or peas directly into the pasta pot.
2. While the noodles cook, prepare the sauce in a small bowl: whisk together the peanut butter, soy sauce, vinegar, and 2–3 tablespoons of warm water until it forms a smooth, pourable sauce.
3. Drain the noodles and edamame, leaving a tiny bit of pasta water in the pot.
4. Return the noodles to the pot, pour the peanut sauce over them, and toss gently until everything is evenly coated. Serve warm or cold.

Crispy Roasted Chickpea & Quinoa Bowls

SERVINGS:

4

COST PER SERVING:

$0.88

TOTAL COST:

$3.10

INGREDIENTS

INSTRUCTIONS

1. Preheat your oven to 425°F (220°C). Line a baking sheet with foil and place a wire metal rack on top. Lightly grease the rack.
2. In a shallow dish, combine the cornmeal, garlic powder, paprika, salt, and pepper.
3. Pat the thawed tilapia fillets completely dry with a paper towel.
4. Dip each fillet into the beaten egg, letting the excess drip off, then press it firmly into the seasoned cornmeal mixture until evenly coated.
5. Place the fillets on the wire rack, drizzle lightly with olive oil, and bake for 12–15 minutes until the fish flakes easily with a fork and the crust is crispy.

Crispy Tofu & Broccoli Stir-Fry

SERVINGS:

4

COST PER SERVING:

$0.80

TOTAL COST:

$3.20

INGREDIENTS

INSTRUCTIONS

1. Preheat your oven to 400°F (200°C). Line a baking sheet with foil and place a wire metal rack on top. Lightly spray the rack with oil.
2. Place the skinless chicken pieces in a bowl and pour the buttermilk over them. Let soak for 10 minutes.
3. In a shallow dish, combine the cornmeal (or breadcrumbs), paprika, garlic powder, onion powder, cayenne, salt, and pepper.
4. Remove each piece of chicken from the buttermilk, letting the excess drip off, then dredge it thoroughly in the seasoned cornmeal mixture, pressing to coat.
5. Place the chicken on the wire rack. Bake for 35–40 minutes until the coating is golden-brown and crispy, and the chicken reaches an internal temperature of 165°F.

Easy Blackened Pollock with Corn Salsa

SERVINGS:

4

COST PER SERVING:

$1.03

TOTAL COST:

$4.10

INGREDIENTS

INSTRUCTIONS

1. Drain the tofu and press it between paper towels to remove excess water. Cut into bite-sized cubes.
2. Toss the tofu cubes in cornstarch (or flour) and a pinch of salt until coated.
3. Heat oil in a skillet over medium-high heat. Fry the tofu for 8–10 minutes, turning occasionally, until crispy and golden on all sides.
4. Add the frozen broccoli directly to the pan and cook for 4–5 minutes. Drizzle with soy sauce and toss until hot. Serve over warm rice.

Egg Salad Sandwiches

SERVINGS:

4

COST PER SERVING:

$0.45

TOTAL COST:

$1.80

INGREDIENTS

INSTRUCTIONS

1. Place the shredded cabbage in a large colander. Pour boiling water over the cabbage to soften it slightly, then immediately rinse with cold water and squeeze out any excess moisture.
2. In a large bowl, combine the cabbage, grated carrot, and sliced onion.
3. In a separate jar or bowl, whisk together the white vinegar, warm water, dried oregano, salt, and red pepper flakes.
4. Pour the liquid mixture over the vegetables and toss thoroughly.
5. Transfer the mixture into a large glass jar or airtight container, pressing down so the vegetables are submerged in the liquid. Cover and refrigerate for at least 2 hours before serving.

Garden Vegetable & Sausage Frittata

SERVINGS:

4

COST PER SERVING:

$0.50

TOTAL COST:

$2.00

INGREDIENTS

INSTRUCTIONS

1. Pour the entire can of beans (including the liquid), cumin, garlic powder, and 1/2 cup of water or broth into a blender. Blend until completely smooth.
2. Pour the bean puree into a skillet over medium heat. Bring to a gentle simmer, then turn the heat to low to keep it warm.
3. Warm your corn tortillas in a dry skillet or microwave until soft and pliable.
4. Using tongs, dip each warm tortilla directly into the warm bean sauce, ensuring it is completely coated on both sides.
5. Place the coated tortilla on a plate, fold it in half or quarters, and spoon a little extra bean sauce over the top.
6. Sprinkle with crumbled queso fresco and finely sliced onions. Serve immediately.

Garlic Parmesan Pasta with Broccoli

SERVINGS:

4

COST PER SERVING:

$0.65

TOTAL COST:

$2.60

INGREDIENTS

INSTRUCTIONS

1. Pour the beans and their liquid into a small saucepan. Heat over medium heat for 5 minutes until hot.
2. Use a fork to partially mash the beans, leaving some whole for texture.
3. Stir in the minced garlic, cumin, lemon juice, and oil. Season with a pinch of salt.
4. Pour the warm beans into a shallow bowl. Top with the finely diced fresh tomatoes.
5. Serve warm with toasted pita bread or tortillas for dipping.

Golden Lentil & Vegetable Soup

SERVINGS:

6

COST PER SERVING:

$0.50

TOTAL COST:

$3.00

INGREDIENTS

INSTRUCTIONS

1. Preheat your oven to 375°F (190°C).
2. In a medium bowl, whisk together the eggs, milk, salt, and pepper until smooth.
3. Grease an oven-safe skillet or an 8x8-inch baking dish. Place the leftover roasted sausage and veggies evenly across the bottom.
4. Pour the egg mixture over the top, ensuring it covers all the ingredients. Sprinkle the shredded cheese evenly over the surface.
5. Bake for 20–25 minutes until the center is set and no longer jiggly, and the top is lightly golden. Slice and serve.

Ground Turkey & Cabbage Skillet

SERVINGS:

4

COST PER SERVING:

$0.90

TOTAL COST:

$3.60

INGREDIENTS

INSTRUCTIONS

1. Cook the pasta in a large pot of boiling salted water according to the package directions. In the last 4 minutes of cooking, add the frozen broccoli directly to the pasta water.
2. Before draining, carefully scoop out 1/2 cup of the starchy pasta water and set it aside. Drain the pasta and broccoli.
3. In the same empty pot, heat the oil or butter over medium-low heat. Add the minced garlic and cook for 1–2 minutes until fragrant.
4. Return the drained pasta and broccoli to the pot. Toss with the garlic oil, grated parmesan, and a splash of the reserved pasta water. Season with salt and pepper.

Heart-Healthy Turkey & Oat Meatloaf

SERVINGS:

6

COST PER SERVING:

$0.80

TOTAL COST:

$4.80

INGREDIENTS

INSTRUCTIONS

1. In a blender or food processor, combine the chopped onion, green onions, garlic, ginger, Scotch Bonnet pepper, lime juice, low-sodium soy sauce, olive oil, brown sugar, thyme, allspice, nutmeg, cinnamon, salt, and pepper. Blend until it forms a thick, aromatic marinade paste.
2. Place the skinless chicken pieces in a large bowl or zip-top bag. Pour the jerk marinade over the chicken, ensuring every piece is thoroughly coated. Cover and refrigerate for at least 2 hours (or overnight for the deepest flavor).
3. Preheat your oven to 400°F (200°C) and line a baking sheet with foil.
4. Arrange the marinated chicken pieces on the baking sheet, scraping any extra marinade from the bowl/bag onto the chicken.
5. Bake for 35–40 minutes, turning once halfway through, until the chicken is beautifully browned with slightly charred edges and reaches an internal temperature of 165°F.

Kitchen Sink Vegetable Soup

SERVINGS:

4

COST PER SERVING:

$0.38

TOTAL COST:

$1.50

INGREDIENTS

INSTRUCTIONS

1. Preheat your oven to 375°F (190°C) and lightly grease an 8x8-inch baking dish.
2. Cook the whole wheat macaroni in boiling water for 2 minutes less than the package instructions (it will finish cooking in the oven). Drain and set aside.
3. In a large bowl, whisk together the evaporated fat-free milk, blended cottage cheese, beaten egg, garlic powder, onion powder, smoked paprika, salt, and pepper.
4. Stir in the cooked macaroni and 1 cup of the shredded extra-sharp cheddar cheese.
5. Pour the mixture into the baking dish and top evenly with the remaining 1/2 cup of cheddar cheese.
6. Bake for 25–30 minutes until the top is golden-brown and bubbling around the edges. Let cool for 5 minutes before serving.

Lentil Soup with Crusty Garlic Bread

SERVINGS:

4

COST PER SERVING:

$0.25

TOTAL COST:

$1.00

INGREDIENTS

INSTRUCTIONS

1. Preheat your oven to 375°F (190°C) and lightly grease a loaf pan.
2. In a large bowl, combine the ground turkey, rolled oats, diced onion, beaten egg, garlic powder, Italian seasoning, salt, and pepper. Mix gently with your hands until just combined (do not overmix, or the loaf will be tough).
3. Press the mixture evenly into the loaf pan.
4. Spread the tomato paste or ketchup evenly over the top of the meatloaf.
5. Bake for 50–55 minutes, or until the internal temperature reaches 165°F. Let rest for 10 minutes before slicing.

Mediterranean Chickpea Salad

SERVINGS:

4

COST PER SERVING:

$0.55

TOTAL COST:

$2.20

INGREDIENTS

INSTRUCTIONS

1. Reheat the leftover lentil soup in a pot over medium-low heat, adding a splash of water if it has gotten too thick.
2. Slice the bread into thick pieces. Toast them in a toaster, toaster oven, or dry skillet until golden and crispy.
3. While the toasted bread is still hot, rub the cut side of the garlic clove firmly across the surface of the bread.
4. Drizzle the toast with olive oil or spread with a little butter, and serve warm alongside the hot soup.

One-Pot Tomato & White Bean Pasta

SERVINGS:

4

COST PER SERVING:

$0.70

TOTAL COST:

$2.80

INGREDIENTS

INSTRUCTIONS

1. In a large pot, combine the dry pasta, drained white beans, diced tomatoes (with their juices), minced garlic, oil, Italian seasoning, salt, pepper, and water.
2. Bring the mixture to a boil over high heat.
3. Once boiling, reduce the heat to medium-low. Cook uncovered for 10–12 minutes, stirring frequently to prevent the pasta from sticking.
4. The pasta is done when it is tender and the liquid has reduced into a rich, creamy tomato sauce.

Oven-Roasted Root Vegetable Hash

SERVINGS:

4

COST PER SERVING:

$0.40

TOTAL COST:

$1.60

INGREDIENTS

INSTRUCTIONS

1. Preheat your oven to 400°F (200°C) and lightly grease a large baking sheet.
2. In a large bowl, toss the diced potatoes, carrots, and onion with the olive oil, garlic powder, dried rosemary, salt, and pepper until evenly coated.
3. Spread the vegetables in a single layer on the baking sheet.
4. Roast in the oven for 30–35 minutes, tossing halfway through, until the root vegetables are tender on the inside and beautifully browned and crispy on the outside.

Quick Tuna Salad Lettuce Wraps

SERVINGS:

3

COST PER SERVING:

$0.80

TOTAL COST:

$2.40

INGREDIENTS

INSTRUCTIONS

1. In a medium bowl, flake the drained tuna with a fork.
2. Add the mayonnaise (or yogurt), minced celery, mustard, salt, and pepper. Mix thoroughly until combined and creamy.
3. Wash the lettuce and carefully peel off the large, sturdy outer leaves to act as cups.
4. Spoon the tuna salad generously into the center of each lettuce leaf and fold or roll them up to eat.

Savory Beef & Lentil Shepherd's Pie

SERVINGS:

6

COST PER SERVING:

$0.80

TOTAL COST:

$4.80

INGREDIENTS

INSTRUCTIONS

1. Cook the lentils: Boil the dry lentils in 2.5 cups of water for 15–18 minutes until tender, then drain.
2. In a large skillet, brown the ground beef over medium-high heat. Drain any excess fat.
3. Stir the cooked lentils and frozen mixed vegetables directly into the skillet with the beef.
4. Whisk the flour into the broth, pour it into the skillet, and simmer for 5 minutes until a thick gravy forms. Pour this mixture into a 9x13-inch baking dish.
5. Spread the mashed potatoes evenly over the top of the meat and lentil mixture.
6. Bake at 375°F (190°C) for 25 minutes until the gravy is bubbling at the edges and the potato topping is lightly golden.

Savory French Toast

SERVINGS:

4

COST PER SERVING:

$0.35

TOTAL COST:

$1.40

INGREDIENTS

INSTRUCTIONS

1. In a shallow bowl, whisk together the eggs, milk, garlic powder, salt, and pepper.
2. Heat a small amount of butter or oil in a skillet over medium heat.
3. Dip each slice of bread into the egg mixture for 10 seconds per side, allowing it to soak up the liquid.
4. Fry the bread in the skillet for 3–4 minutes on each side until golden-brown and cooked through. Serve with fresh tomato slices on top.

Sesame Peanut Cabbage Slaw

SERVINGS:

4

COST PER SERVING:

$0.30

TOTAL COST:

$1.20

INGREDIENTS

INSTRUCTIONS

1. In a large bowl, toss together the shredded cabbage and grated carrots.
2. In a small bowl, whisk together the peanut butter, soy sauce, vinegar, sugar, and 1–2 tablespoons of warm water until it forms a smooth, creamy dressing.
3. Pour the peanut dressing over the cabbage and carrots. Toss thoroughly to combine. Let it sit for 10 minutes before serving.

Sheet Pan Chicken Fajitas

SERVINGS:

4

COST PER SERVING:

$1.13

TOTAL COST:

$4.50

INGREDIENTS

INSTRUCTIONS

1. Preheat your oven to 400°F (200°C) and grease a large baking sheet.
2. Place the sliced chicken, bell peppers, and onion directly onto the baking sheet.
3. Drizzle with the vegetable oil, then sprinkle the chili powder, cumin, salt, and pepper over everything. Toss with your hands until all ingredients are evenly coated.
4. Spread the mixture out into a single layer and roast for 20–25 minutes, tossing halfway through, until the chicken is cooked through and the vegetables are tender.
5. Serve hot wrapped in warm corn tortillas.

Sheet Pan Sausage, Peppers, & Onions

SERVINGS:

4

COST PER SERVING:

$1.05

TOTAL COST:

$4.20

INGREDIENTS

INSTRUCTIONS

1. Preheat your oven to 400°F (200°C) and lightly grease a large baking sheet with oil.
2. Place the sliced sausage, bell peppers, and onion strips directly onto the baking sheet.
3. Drizzle with vegetable oil, then sprinkle with garlic powder, salt, and pepper. Toss everything together with your hands until evenly coated, then spread it out in a single layer.
4. Roast in the oven for 25 minutes, tossing halfway through, until the vegetables are tender and the sausage is lightly browned.

Shredded Salsa Chicken Tacos

SERVINGS:

4

COST PER SERVING:

$0.38

TOTAL COST:

$1.50

INGREDIENTS

INSTRUCTIONS

1. Reheat the leftover Salsa Chicken in a skillet or in the microwave until hot.
2. Warm the corn tortillas in a dry skillet over medium-high heat for 30 seconds on each side until soft and pliable.
3. Spoon a generous amount of the warm chicken into each tortilla.
4. Top with a handful of crunchy shredded cabbage and a squeeze of lime juice if available.

Simple Vegetable Fried Rice

SERVINGS:

4

COST PER SERVING:

$0.48

TOTAL COST:

$1.90

INGREDIENTS

INSTRUCTIONS

1. Heat the vegetable oil in a large skillet or wok over medium-high heat.
2. Add the frozen peas and carrots, sautéing for 3–4 minutes until they are heated through and tender.
3. Push the vegetables to one side of the skillet. Pour the beaten eggs into the empty side and scramble them quickly with a spatula until fully cooked.
4. Add the cooked rice directly into the pan, breaking up any clumps.
5. Drizzle the soy sauce and sprinkle the garlic powder over the rice. Stir everything together vigorously, frying the rice for 5 minutes until hot and lightly toasted.

Skillet Tuna & Pea Macaroni (Lightened Up)

SERVINGS:

4

COST PER SERVING:

$0.70

TOTAL COST:

$2.80

INGREDIENTS

INSTRUCTIONS

1. Cook the whole wheat pasta in a pot of boiling water according to package instructions. Add the frozen peas during the last 2 minutes of boiling. Drain and return to the pot.
2. In a small bowl, whisk the cornstarch into the cold milk until smooth.
3. Pour the milk mixture directly into the warm pot with the pasta and peas. Turn the heat to medium-low and stir constantly for 2–3 minutes until the liquid bubbles and thickens into a glossy sauce.
4. Fold in the drained canned tuna and the shredded sharp cheddar cheese. Stir gently until the cheese is completely melted and the tuna is hot. Season with salt, pepper, and garlic powder.

Slow Cooker Boston Baked Beans

SERVINGS:

6

COST PER SERVING:

$0.32

TOTAL COST:

$1.90

INGREDIENTS

INSTRUCTIONS

1. In a slow cooker (or a heavy-bottomed pot on the stove), combine the drained beans and finely diced onion.
2. In a small bowl, whisk together the molasses, tomato paste, yellow mustard, smoked paprika, water, and a pinch of salt and pepper.
3. Pour the liquid mixture over the beans and stir gently to combine.
4. Slow Cooker: Cover and cook on Low for 5–6 hours (or High for 3 hours) until the sauce is thick, dark, and bubbly. Stovetop: Cover and simmer on low heat for 1 hour, stirring occasionally.

Slow Cooker Salsa Chicken

SERVINGS:

6

COST PER SERVING:

$0.91

TOTAL COST:

$5.50

INGREDIENTS

INSTRUCTIONS

1. Place the chicken in the bottom of a slow cooker (or a heavy pot on the stove).
2. Sprinkle the garlic powder and cumin evenly over the chicken, then pour the entire jar of salsa over the top.
3. Slow Cooker: Cover and cook on Low for 6–7 hours (or High for 4 hours). Stovetop: Cover and simmer on low heat for 45 minutes.
4. Use two forks to shred the chicken directly in the pot, mixing it with the warm salsa juices.

Sweet Potato & Black Bean Hash

SERVINGS:

4

COST PER SERVING:

$0.53

TOTAL COST:

$2.10

INGREDIENTS

INSTRUCTIONS

1. Heat the vegetable oil in a large skillet over medium heat. Add the diced onion and sauté for 3 minutes.
2. Add the diced sweet potatoes to the skillet. Season with chili powder, salt, and pepper. Stir well, then cover the skillet with a lid to help the potatoes steam (about 10–12 minutes).
3. Once the sweet potatoes are tender, remove the lid and add the drained black beans.
4. Cook uncovered for another 5 minutes, stirring gently, until the beans are hot and the edges of the sweet potatoes are lightly crisped.

Three-Sisters Autumn Stew

SERVINGS:

6

COST PER SERVING:

$0.48

TOTAL COST:

$2.90

INGREDIENTS

INSTRUCTIONS

1. Heat a splash of vegetable oil in a large pot over medium heat. Sauté the diced onion for 4 minutes until soft and translucent.
2. Add the cubed butternut squash, diced tomatoes (with their juices), and vegetable broth. Bring to a boil, then reduce heat to low, cover, and simmer for 15 minutes until the squash is tender.
3. Stir in the drained beans and corn.
4. Season with thyme, salt, and pepper. Simmer uncovered for another 10 minutes until the stew is thick and hot.

White Bean & Spinach Soup

SERVINGS:

4

COST PER SERVING:

$0.62

TOTAL COST:

$2.50

INGREDIENTS

INSTRUCTIONS

1. Heat a splash of oil in a pot over medium heat. Sauté the diced onion and garlic for 3–4 minutes until soft.
2. Add the drained white beans and vegetable broth. Season with salt, pepper, and red pepper flakes.
3. Bring to a boil, then reduce heat and simmer for 15 minutes.
4. Stir in the spinach and cook for 2–3 minutes until it is fully wilted and bright green, then serve.

​

SERVINGS:

COST PER SERVING:

TOTAL COST:

INGREDIENTS

INSTRUCTIONS

Baked Fish Cakes with Herbed Yogurt Sauce

SERVINGS:

COST PER SERVING:

TOTAL COST:

INGREDIENTS

INSTRUCTIONS

Baked Lemon Herb Chicken & Potato Wedges

SERVINGS:

COST PER SERVING:

TOTAL COST:

INGREDIENTS

INSTRUCTIONS

Black Bean & Corn Pasta Salad

SERVINGS:

COST PER SERVING:

TOTAL COST:

INGREDIENTS

INSTRUCTIONS

Black Bean & Corn Rice Bowls

SERVINGS:

COST PER SERVING:

TOTAL COST:

INGREDIENTS

INSTRUCTIONS

Budget-Friendly Salmon & Sweet Potato Patties

SERVINGS:

COST PER SERVING:

TOTAL COST:

INGREDIENTS

INSTRUCTIONS

Chili-Stuffed Baked Sweet Potatoes

SERVINGS:

COST PER SERVING:

TOTAL COST:

INGREDIENTS

INSTRUCTIONS

Classic Three-Bean Chili

SERVINGS:

COST PER SERVING:

TOTAL COST:

INGREDIENTS

INSTRUCTIONS

Classic Tuna Melt Toast

SERVINGS:

COST PER SERVING:

TOTAL COST:

INGREDIENTS

INSTRUCTIONS

Cornmeal-Crusted Baked Pork Chops

SERVINGS:

COST PER SERVING:

TOTAL COST:

INGREDIENTS

INSTRUCTIONS

Creamy Peanut Noodles with Edamame

SERVINGS:

COST PER SERVING:

TOTAL COST:

INGREDIENTS

INSTRUCTIONS

Crispy Black Bean Quesadillas

SERVINGS:

COST PER SERVING:

TOTAL COST:

INGREDIENTS

INSTRUCTIONS

Crispy Cornmeal-Crusted Baked Tilapia

SERVINGS:

COST PER SERVING:

TOTAL COST:

INGREDIENTS

INSTRUCTIONS

Crispy Roasted Chickpea & Quinoa Bowls

SERVINGS: