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...
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...
Chewy Granola Bars Yields about 16 bars COST: $0.30 Per 1 bar Calories: 185 Fat: 12g Carbohydrates: 16g Protein: 5g Fiber: 2 g Sugar: 7g Sodium: 10mg 8 tablespoons coconut oil 1⁄4 cup, plus 2 tablespoons honey 2 cups rolled oats 2 tablespoons toasted wheat germ 3⁄4...
Corn on the Cob Serves 1 COST: $0.89 Per 1 ear of corn Calories: 120 Fat: 1g Carbohydrates: 27g Protein: 5g Fiber: 3.5g Sugar: 4g Sodium: 6mg 1 ear corn Remove the husk from the corn. Wrap the corn in wax paper and place on a paper towel or microwave-safe dish....
California Garden Salad with Avocado and Sprouts Serves 4 COST: $4.99 Per 2 cups Calories: 194 Fat: 17g Carbohydrates: 9g Protein: 3g Fiber: 5g Sugar: 3g Sodium: 306mg Dressing 1 tablespoon fresh-squeezed lemon juice 3 tablespoons extra-virgin olive oil 1 tablespoon...
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...
Easy Falafel Patties Serves 4 COST: $0.54 Per patty Calories: 181 Fat: 2g Carbohydrates: 32g Protein: 9g Fiber: 8g Sugar: 5g Sodium: 453mg 1 15-ounce can chickpeas, well drained 1⁄2 onion, minced 1 tablespoon flour 1 teaspoon cumin 3⁄4 teaspoon garlic powder 3⁄4...
Chocolate Fudge Mousse with Coffee Whipped Cream Serves 4 COST: $0.67 Per 1⁄4 recipe Calories: 310 Fat: 17g Carbohydrates: 36g Protein: 6g Fiber: 2g Sugar: 5g Sodium: 180mg 1 package Jello sugar-free and fat-free instant chocolate fudge pudding mix 2 cups cold skim...
Berry English Muffins Serves 4 COST: $1.61 Per English muffin Calories: 278 Fat: 13g Carbohydrates: 32g Protein: 7g Fiber: 3g Sugar: 4g Sodium: 352mg 4 English muffins 2 teaspoons lemon juice 8 tablespoons plain cream cheese 1 cup blueberries 2 tablespoons walnuts...
Bell Peppers Stuffed with Couscous Serves 8 COST: $1.09 Per 1 pepper Calories: 314 Fat: 4g Carbohydrates: 48g Protein: 10g Fiber: 6g Sugar: 4g Sodium: 16mg 4 cups vegetable broth 3 cups couscous 2 tablespoons olive oil 2 tablespoons lemon juice 1 cup frozen peas,...
Cheese Fondue Serves 6 COST: $1.03 PER 1⁄6 RECIPE Calories: 297 Fat: 20g Carbohydrates: 9g Protein: 19g Fiber: 0g Sugar: 5g Sodium: 140mg 1 clove garlic 4 cups grated Swiss cheese 2 teaspoons cornstarch 1⁄4 teaspoon (or to taste) nutmeg 1 cup apple juice About 20...
Chive Dumplings Serves 6 COST: $0.77 Per dumpling Calories: 48 Fat: 1.5g Carbohydrates: 6g Protein: 3g Fiber: 0.5g Sugar: 1g Sodium: 209g 1 cup finely diced firm tofu 1 cup finely chopped chives 1 teaspoon sugar 1 teaspoon Asian chili sauce 1 egg white, beaten 1...