Sautéed Mushrooms Serves 2 COST: $0.52 Per 1⁄2 recipe Calories: 69 Fat: 7g Carbohydrates: 1.5g Protein: 1.5g Fiber: 0.5g Sugar: 1g Sodium: 4mg 3 ounces fresh button mushrooms 1 tablespoon olive oil 1⁄8 teaspoon (or to taste) chili powder Clean the mushrooms with a...
Mixed Baby Greens with Balsamic Vinaigrette Serves 6 COST: $0.67 Per 1 cup Calories: 61 Fat: 4g Carbohydrates: 4g Protein: 1g Fiber: 1g Sugar: 1g Sodium: 29mg 8 ounces baby mixed greens (mesclun) 1 bunch chives, cut into 2-inch pieces 1 tablespoon balsamic vinegar 2...
Seitan Buffalo Wings Serves 4 COST: $0.98 Per 4-oz. serving Calories: 429 Fat: 27g Carbohydrates: 30g Protein: 18g Fiber: 2g Sugar: 1g Sodium: 688mg 1⁄3 cup coconut oil 1⁄3 cup hot sauce 1 cup flour 1 teaspoon garlic powder 1 teaspoon onion powder 1⁄4 teaspoon pepper...
Stuffed Potato Serves 1 COST: $0.89 Per 1 potato Calories: 257 Fat: 8g Carbohydrates: 41g Protein: 7g Fiber: 3g Sugar: 2g Sodium: 342mg 1 large (about 8 ounces) baking potato 1 tablespoon Greek yogurt 1⁄2 tablespoon butter 1⁄4 teaspoon paprika 1⁄8 teaspoon salt...
Maple Date Carrot Cake Serves 8 COST: $1.37 Per 1 slice Calories: 394 Fat: 4g Carbohydrates: 65g Protein: 6g Fiber: 4g Sugar: 34g Sodium: 406mg 11⁄2 cups raisins 11⁄3 cups pineapple juice 6 dates, diced 21⁄4 cups grated carrot 1⁄2 cup maple syrup 1⁄4 cup applesauce 2...
Hawaiian Waffles with Macadamia Nuts Yields 6 waffles COST: $3.72 Per 2 waffles Calories: 360 Fat: 20g Carbohydrates: 39g Protein: 7g Fiber: 3g Sugar: 8g Sodium: 340mg 1 egg, separated 1⁄4 cup melted butter 3⁄4 cup plus 2 tablespoons buttermilk 11⁄2 teaspoons baking...
Fried Rice with Green Peas and Egg Serves 4 COST: $0.67 Per 11⁄2 cups Calories: 427 Fat: 11g Carbohydrates: 67g Protein: 13g Fiber: 4g Sugar: 4g Sodium: 131mg 2 tablespoons peanut oil 3 eggs, beaten 2 tablespoons chopped ginger 2 tablespoons chopped garlic 1⁄2 cup...
Marinated Artichoke Hearts Serves 2 COST: $1.28 Per 2 dressed artichoke hearts Calories: 170 Fat: 14g Carbohydrates: 10g Protein: 3g Fiber: 5g Sugar: 2g Sodium: 55mg 4 canned artichoke hearts 1⁄2 tomato 1⁄8 cup extra-virgin olive oil 1 tablespoon lemon juice 1⁄4...
Roasted-Garlic Mashed Potatoes Serves 6 COST: $0.57 Per 3⁄4 cup Calories: 241 Fat: 8g Carbohydrates: 36g Protein: 5g Fiber: 5g Sugar: 2g Sodium: 65mg 1 whole head garlic 2 tablespoons olive oil 6 potatoes, cooked 2 tablespoons vegan margarine 1⁄2 cup soy creamer Sea...
Messy Taco Salad Serves 4 COST: $2.05 Per 11⁄2 cups Calories: 207 Fat: 4g Carbohydrates: 32g Protein: 10g Fiber: 10g Sugar: 8g Sodium: 862mg 2 heads iceberg lettuce, chopped 1⁄2 cup sliced black olives 1⁄2 cup corn 1 jalapeño pepper, seeded and sliced 1 can refried...
Ratatouille with Cannellini Beans Serves 6 COST: $2.68 Per 1 cup Calories: 167 Fat: 5g Carbohydrates: 24g Protein: 8g Fiber: 8g Sugar: 8g Sodium: 405mg 2 tablespoons olive oil 1 large onion, diced 2 medium zucchini, diced 2 medium yellow squash, diced 1 small...
Split English Muffins with Mornay Sauce Serves 4 COST: $1.48 Per 1 English muffin Calories: 237 Fat: 8g Carbohydrates: 31g Protein: 8g Fiber: 2g Sugar: 2g Sodium: 312mg 4 English muffins 4 poached eggs (see Basic Poached Egg earlier in this chapter) 11⁄2 tablespoons...