Freebies

 

 

Here are healthy and budget-friendly recipes for families with five ingredients or less, each costing under $2 per serving. These recipes should provide delicious and wholesome meals for the whole family without breaking the bank!

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Enjoy!

1. Vegetarian Chickpea Curry:

Ingredients:

• 1 can (15 oz) chickpeas, drained and rinsed
• 1 can (14 oz) diced tomatoes
• 1 can (14 oz) coconut milk
• 1 tablespoon curry powder
• Salt to taste
• Optional: chopped cilantro for garnish

Instructions:

1. In a large skillet or pot, combine the chickpeas, diced tomatoes (with juice), coconut milk, and curry powder.
2. Bring the mixture to a simmer over medium heat, stirring occasionally.
3. Let it cook for about 10-15 minutes or until the sauce thickens slightly.
4. Season with salt to taste.
5. Serve over rice or with naan bread. Garnish with chopped cilantro if desired.

One-Pan Baked Salmon and Veggies:

Ingredients:

• 4 salmon fillets
• 2 cups broccoli florets
• 2 cups baby carrots
• 2 tablespoons olive oil
• 1 teaspoon garlic powder
• Salt and pepper to taste

Instructions:

1. Preheat your oven to 400°F (200°C).
2. On a large baking sheet, toss the broccoli florets and baby carrots with olive oil, garlic powder, salt, and pepper.
3. Push the vegetables to the sides of the baking sheet to create space for the salmon fillets in the center.
4. Place the salmon fillets on the sheet and season them with salt and pepper.
5. Bake for 15-20 minutes or until the salmon is cooked through and the vegetables are tender.

Black Bean Quesadillas:

Ingredients:

• 1 can (15 oz) black beans, drained and rinsed
• 1 cup shredded cheddar cheese
• 4 large flour tortillas
• 1 teaspoon cumin powder
• Salt to taste

Instructions:

1. In a bowl, mash the black beans with a fork or potato masher.
2. Stir in cumin powder and salt to taste.
3. Take one flour tortilla and spread a quarter of the black bean mixture on half of it.
4. Sprinkle a quarter of the shredded cheese on top of the beans.
5. Fold the tortilla in half to create a half-moon shape.
6. Repeat the process for the remaining tortillas.
7. Heat a non-stick skillet over medium heat and cook each quesadilla for 2-3 minutes on each side or until the cheese is melted and the tortilla is crispy.

Greek Yogurt Chicken Salad Wraps

Ingredients:

• 2 cups cooked and shredded chicken (rotisserie chicken works well)
• 1/2 cup plain Greek yogurt
• 1/4 cup diced cucumber
• 1/4 cup diced red bell pepper
• 4 whole wheat tortillas
• Salt and pepper to taste

Instructions:

1. In a bowl, mix the shredded chicken, Greek yogurt, diced cucumber, and diced red bell pepper.
2. Season with salt and pepper to taste.
3. Warm the whole wheat tortillas in a dry skillet or microwave.
4. Divide the chicken salad mixture among the tortillas and roll them up to create wraps.

 

Please share these budget-friendly recipes with your friends, thanks!