by Admin | Dec 6, 2019 | Main Courses
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...
by Admin | Dec 6, 2019 | Lunch
Egg Salad Sandwich Serves 2 COST: $1.07 Per sandwich Calories: 230 Fat: 10g Carbohydrates: 21g Protein: 13g Fiber: 3g Sugar: 3g Sodium: 410mg 2 Hard-Boiled Eggs (see Chapter 1) 1 tablespoon whole plain Greek yogurt 2 teaspoons Dijon mustard 1⁄8 teaspoon (or to taste)...
by Admin | Dec 6, 2019 | Desserts
Chocolate Mocha Ice Cream Serves 6 COST: $1.83 Per 3⁄4 cup Calories: 150 Fat: 8g Carbohydrates: 15g Protein: 5g Fiber: 0g Sugar: 10g Sodium: 120mg 1 cup vegan chocolate chips 1 cup soy milk 1 12-ounce block silken tofu 1⁄3 cup sugar 2 tablespoons instant coffee 2...
by Admin | Dec 6, 2019 | Breakfast
Blueberry Muffins Yields about 12 muffins COST: $0.30 Per muffin Calories: 130 Fat: 4.5g Carbohydrates: 21g Protein: 3g Fiber: 3g Sugar: 8g Sodium: 140mg 1 egg 1 cup buttermilk 3 tablespoons vegetable oil 3⁄4 cup all-purpose flour 3⁄4 cup whole-wheat flour 1⁄4 cup oat...
by Admin | Dec 4, 2019 | Whole Grains, Rice, and Pasta
Bulgur Wheat Tabbouleh Salad with Tomatoes Serves 4 COST: $3.99 Per 1⁄2 cup Calories: 250 Fat: 11g Carbohydrates: 35g Protein: 7g Fiber: 10g Sugar: 4.5g Sodium: 315mg 11⁄4 cups boiling water 1 cup bulgur wheat 3 tablespoons olive oil 1⁄4 cup lemon juice 1 teaspoon...
