Fried Eggplant Parmigiana Serves 8 COST: $1.58 Per 8-oz. serving Calories: 349 Fat: 18g Carbohydrates: 28g Protein: 18g Fiber: 3g Sugar: 6g Sodium: 710mg 1⁄4 cup oil for frying 1 medium eggplant (about 1 pound), sliced thin 1⁄2 cup flour 3 eggs, beaten, mixed with 1⁄2...
Eggplant Rolatine Serves 8 COST: $1.35 Per 1 rolatine Calories: 339 Fat: 13g Carbohydrates: 34g Protein: 22g Fiber: 6g Sugar: 8g Sodium: 856mg 1 large eggplant, sliced lengthwise into even 1⁄8-inch slices (as thick as the cover of a hardcover book) Flour for dredging...
Easy Fried Tofu Serves 3 COST: $2.17 Per 3⁄4 cup Calories: 132 Fat: 10g Carbohydrates: 8g Protein: 9g Fiber: 2g Sugar: 15g Sodium: 208mg 1 block extra-firm tofu, cubed 1⁄4 cup soy sauce 2 tablespoons flour 2 tablespoons nutritional yeast 1 teaspoon garlic powder 1⁄4...
Easy Eggplant Parmigiana Serves 4 COST: $2.03 Per 1⁄4 recipe Calories: 173 Fat: 9g Carbohydrates: 11g Protein: 11g Fiber: 3g Sugar: 6g Sodium: 573mg 1 medium eggplant 1⁄2 teaspoon dried basil 1⁄2 teaspoon dried oregano 1⁄8 teaspoon (or to taste) garlic salt 1 cup...
Chickpea, Parsnip, and Carrot Bake Serves 4 COST: $1.33 Per 10-oz. serving Calories: 275 Fat: 8g Carbohydrates: 43g Protein: 9g Fiber: 12g Sugar: 12g Sodium: 487mg 1 pound carrots, peeled, cut roughly into 21⁄2” × 1⁄2” batons 8 ounces parsnips, peeled, cut roughly...
Chickpea Soft Tacos Serves 4 COST: $1.37 Per 1 taco Calories: 264 Fat: 5g Carbohydrates: 45g Protein: 11g Fiber: 9g Sugar: 8g Sodium: 461mg 2 cups (11⁄2 cans) chickpeas, cooked 1⁄2 cup water 1 6-ounce can tomato paste 1 tablespoon chili powder 1 teaspoon garlic powder...
Cheese Soufflé Serves 6 COST: $0.49 Per 4-oz. soufflé Calories: 244 Fat: 17g Carbohydrates: 9g Protein: 12g Fiber: 0g Sugar: 3g Sodium: 331mg 1⁄4 cup unsalted butter 1⁄2 cup flour 1⁄2 teaspoon table salt 1⁄2 teaspoon paprika Dash of cayenne or pepper sauce 2 cups milk...
Black Bean and Butternut Squash Chili Serves 4 COST: $1.87 Per 11⁄2 cups Calories: 339 Fat: 8g Carbohydrates: 55g Protein: 16g Fiber: 16g Sugar: 12g Sodium: 832mg 1 onion, chopped 3 cloves garlic, minced 2 tablespoons oil 1 medium butternut squash, chopped into chunks...
Beer-Battered Tofu Fillet Serves 8 COST: $0.64 Per 6-oz. serving Calories: 289 Fat: 16g Carbohydrates: 21g Protein: 12g Fiber: 1g Sugar: 1.4g Sodium: 306mg 2 teaspoons garlic powder 2 teaspoons onion powder 2 teaspoons paprika 1 teaspoon salt 1⁄2 teaspoon black pepper...
BBQ Seitan Serves 6 COST: $0.51 Per 1⁄2 cup Calories: 190 Fat: 5g Carbohydrates: 18g Protein: 15g Fiber: 2g Sugar: 12g Sodium: 477mg 1 package prepared seitan, chopped into thin strips (about 2 cups) 1 large onion, chopped 3 cloves garlic, minced 2 tablespoons oil 1...
