Recipes on a Budget

Health and Wellness

Quick One-Pot Macaroni

Quick One-Pot Macaroni

Ingredients

  • 2 cups (500 mL) macaroni
  • 2 cups (500 mL) frozen mixed vegetables
  • 1 can (385 mL)  evaporated skim milk
  • 1 cup (250 mL) shredded extra old Cheddar cheese
  • 1/2 cup (125 mL) light cream cheese, cubed
  • 1/2 tsp (2 mL) salt
  • 1/2 tsp (2 mL) pepper
  • 1/2 tsp (2 mL) Dijon mustard

Portion Size: 4

The addition of vegetables (frozen ones for value and convenience) ups the healthfulness of this old-fashioned family standby. Using evaporated milk instead of regular doubles the calcium and adds extra creaminess. For a complete vegetarian meal, serve with a spinach or romaine salad with Sun-Dried Tomato Dressing.

Preparation

In large saucepan of boiling salted water, cook macaroni for 4 minutes. Add vegetables and return to boil; cook until tender but firm, 3 to 4 minutes. Drain in colander.

In same pot, whisk together evaporated milk, Cheddar cheese, cream cheese, salt, pepper and mustard over medium heat until cheese is melted. Return pasta mixture to pot; stir to combine. Cover and let stand for 5 minutes.


Skillet Chicken and Sweet Potatoes

Skillet Chicken and Sweet Potatoes

Ingredients

  • 8  bone-in skinless chicken thighs
  • 1/2 tsp (2 mL) salt
  • 1/2 tsp (2 mL) pepper
  • 2 tsp (10 mL) canola oil
  • 2  onions, sliced
  • 2  garlic cloves, minced
  • 1/2 tsp (2 mL) dried thyme
  • 1 tbsp (15 mL) all-purpose flour
  • 1 cup (250 mL) apple cider or apple juice
  • 2  sweet potatoes
  • 1 tbsp (15 mL) chopped fresh parsley

Portion Size: 4

Simmering the potatoes right along with the chicken makes for an easy one-pot supper. Sweet potatoes are high in fibre (about 4 g per 1/2-cup/125 mL serving). They are also very high in beta-carotene and a good source of vitamin C, both of which are antioxidants. Add Creamy Coleslaw and green beans to round out the meal.

Preparation

Trim any fat from thighs; sprinkle with salt and pepper. In large skillet, heat oil over medium-high heat; brown thighs. Remove to plate.

Drain any fat from pan. Add onions, garlic and thyme; cook over medium heat, stirring occasionally, until softened, about 5 minutes. Sprinkle with flour; cook, stirring, for 1 minute. Add cider; bring to boil, scraping up any brown bits from bottom of pan. Return chicken, fleshier side down, and any accumulated juices to pan. Reduce heat to medium-low; cover and simmer for 10 minutes.

Meanwhile, peel and cut potatoes into 1-inch (2.5 cm) cubes; add to pan. Turn chicken over; simmer, covered, until juices run clear when chicken is pierced and potatoes are tender, about 30 minutes. Sprinkle with parsley.


Upside-Down Shepherd's Pie

Upside-Down Shepherd's Pie

Ingredients

  • 3/4 lb.(340 g) new potatoes(about 6)
  • 3/4 cup water
  • 1/4 cup Sun-Dried Tomato & Oregano Dressing
  • 3/4 lb. (340 g) extra-lean ground beef
  • 1 onion, chopped
  • 1 cup frozen corn, thawed
  • 1 tomato, chopped
  • 1/2 cup Shredded Cheese

Portion Size: 4

Cook the onions before the meat so they get done a bit better. You can add spices as well, or add more dressing, for those looking for something with some extra zip. You can also boil the potatoes instead of zapping them. An easy recipe to make your own!

Preparation

Preheat oven to 400ºF.

Microwave potatoes and water in 2.3-L microwaveable ovenproof casserole dish on HIGH 10 to 12 min. or until potatoes are tender. Let stand 5 min.

Meanwhile, heat dressing in nonstick skillet on medium-high heat. Add meat and onions; stir. Cook 4 to 5 min. or until meat is done, stirring occasionally; stir in corn and tomatoes.

Drain potatoes; return to dish. Flatten with bottom of small cup or bowl; top with meat mixture and cheese. Cover.

Bake 25 min. or until casserole is heated through and top is golden brown, uncovering after 20 min.


Three Bean Chili

Three Bean Chili

Ingredients

  • 1 can (19 fl oz/540 mL) chili-style stewed tomatoes, undrained
  • 1 can (19 fl oz/540 mL) black beans, drained, rinsed
  • 1 can (19 fl oz/540 mL) red kidney beans, drained, rinsed
  • 1 can (19 fl oz/540 mL) pinto beans, drained, rinsed
  • 1/2 cup salsa
  • 1 tsp. chili powder
  • 1 tsp. ground cumin
  • 1 cup Tex Mex Shredded Cheese
  • 1/2 cup light sour cream
  • 1/4 cup chopped cilantro

Portion Size: 8 (1 cup servings)

Absolutely delicious vegetarian chili. If you have someone who must have meat in thier chili it's easy enough to just throw in some beef!

Preparation

Combine tomatoes, beans, salsa and seasonings in large saucepan; mix well.

Bring to boil. Reduce heat to medium-low; cover. Simmer 10 min., stirring occasionally.

Serve topped with cheese, sour cream and cilantro.


Caesar Tuna Sandwhich

Caesar Tuna Sandwhich

Ingredients

  • 85 g (1/2 of 170-g can) tuna, drained, flaked
  • 1/2 cup shredded lettuce
  • 1 Tbsp. Caesar Dressing
  • 2 tsp. Parmesan Light Grated Cheese
  • 2 slices whole wheat bread

Portion Size: 1

Easy and delicious! You'll be praised with compliments over this commanding sandwhich. You can even add a little mayo to the mix for a creamy variation.

Preparation

Mix all ingredients except bread. Spread onto 1 bread slice; cover with remaining bread slice.


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