Cheap, quick, and nutritious meal ideas.

  • Posted by a hidden member.
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    Jan 14, 2014 12:14 AM GMT
    So I've been cooking a lot lately and have been trying to make some simple meals that only take a couple of minutes, are nutritious, and relatively cheap. Today I got some brussel sprouts with some spicy siriachi sauce and made this.

    IxCVRkSl.jpg

    Instructions:
    Cut burssel sprouts in half.
    Peel the leaves off if you want (I don't)
    Put in a pan with a pinch of salt and half a cup of water
    Cover with lid, stir occasionally, and let it blacken a bit.
    (Optional) Put spicy siriachi sauce on it and the combination taste AMAZING!

    Total = 5 bucks (with tax) and made two servings.
  • highforthis

    Posts: 681

    Jan 14, 2014 12:28 AM GMT
    Great thread idea! I'm looking for quick meals that are also high in protein... so far I've been too lazy to stray from broccoli plus eggs or fish.

    I also try to avoid making stuff that requires the cutting board, cuz that's one more large item to wash in my tiny sink lol.
  • Adozark

    Posts: 299

    Jan 14, 2014 12:45 AM GMT
    When I'm lazy I make hamburger and drain the fat and add spaghetti sauce and eat it like that. It's like bean-less chili.
  • 1blind_dog

    Posts: 376

    Jan 14, 2014 12:58 AM GMT
    If you need the carbs along with the protein I make noodles (either chow mein or bean thread) with tuna in a homemade peanut sauce. Takes about 10 minutes. For the sauce you just need soy sauce (low sodium), rice vinegar, peanut butter, and i leave out the sugar and use sriracha instead for some heat and sweetness. You barely notice there's tuna in it. May not be for everybody but I love it.
  • Posted by a hidden member.
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    Jan 14, 2014 3:07 AM GMT
    Skinless, boneless chicken breast. Grilled. Mixed frozen veggies "steamed" in the microwave. Probably less than 20 minutes total prep/cook time.
  • Posted by a hidden member.
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    Jan 14, 2014 7:58 AM GMT
    Toss those brussels sprouts with a spoonful of olive oil and some yam or carrot slices, salt, pepper, maybe some thyme or ginger in a small glass baking pan. Nuke 'em on "potato" setting. Then stick them on the grill to brown next to a salmon fillet crusted in lemon pepper. icon_razz.gif

    Or: On the weekend, make the most decadent red sauce. Double down on the meat and mushrooms. (A good use for Costco canned roast beef.) Plenty of garlic, anaheim peppers, onions, and red wine. One can tomato sauce, one can tomato paste. Oregano. Simmer for half an hour. But instead of putting it on pasta, pour it over steamed broccoli. With leftover sauce in the fridge, you can throw this together in five minutes.
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    Jan 14, 2014 8:16 AM GMT
    Cook some chicken, buy some mozarella cut it small and mix it with mustard. Put that on top of a slice of chicken and add on top of that another slice of chicken. Wrap some bacon around it and put in oven for about 15 mins.

    Delicious, easy and nutricious.
  • 1blind_dog

    Posts: 376

    Jan 14, 2014 8:51 AM GMT
    Truppensturm saidCook some chicken, buy some mozarella cut it small and mix it with mustard. Put that on top of a slice of chicken and add on top of that another slice of chicken. Wrap some bacon around it and put in oven for about 15 mins.

    Delicious, easy and nutricious.


    Wow. The homemade Double Down Extra Bacon. Nice
  • tuffguyndc

    Posts: 4437

    Jan 14, 2014 9:31 AM GMT
    where was the protein buddy. i think that would be a great dish if you had added some ground turkey meatballs to it. i mean you could have done the same dish with some shredded chicken or maybe even some turkey bacon.

    here is a really fast dish you can do. if you plan ahead of time it will only take you about 3o minutes to cook and eat. i marinate my chicken in olive oil, rose mary, thyme, and garlic. i let it marinate over night. when i get home i sear it on one side in a cast iron pan than flip the chicken over so the other side can cook. i add in some frozen broccoli and put it in the oven for about 20 to 25 minutes and i have a instant meal.
  • O5vx

    Posts: 3154

    Jan 14, 2014 9:45 AM GMT
    Fried rice with frozen veggies and grilled chicken breast. http://chinesetalk.org/chinese-fried-rice-recipe-a-chinese-staple/
  • Twenty_Someth...

    Posts: 1388

    Jan 14, 2014 9:57 AM GMT
    You can cut up boneless, skinless chicken breasts into cubes and then place them in a large zip-lock baggie with yellow mustard, curry powder, powdered ginger, a dash of Morton's steak seasoning and some Sriracha. Mix it up really well with the bag sealed.

    Meanwhile heat up some olive oil in a pan, chop and add one medium sized shallot, 1 clove of garlic, and a handful planters peanuts. When this gets sizzling and the opaque part of the shallot becomes more see through, pour the zip-lock bag with the chicken cubes into the same pan and cook until chicken is a golden color and everything is sizzling together.

    Pour entire thing over spinach or mixed greens, and add a side of brown rice and you've got yourself a meal in under 30 minutes.

    I also like to make a pickled bosc pear and red pepper salad with this, but it takes longer to prepare. You can message me if you would like the recipe for that as well, but it wouldn't be appropriate in your quick and easy meals discussion...icon_wink.gif
  • Posted by a hidden member.
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    Jan 14, 2014 3:12 PM GMT
    Tilapia filets
    Coconut milk
    Thai red curry paste
    bag of greens, i.e. spinach, pak choi


  • Posted by a hidden member.
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    Jan 14, 2014 5:11 PM GMT
    ick_e saidTilapia filets
    Coconut milk
    Thai red curry paste
    bag of greens, i.e. spinach, pak choi




    lol I just had that for lunch, minus the coconut milk.
  • metatextual

    Posts: 774

    Jan 14, 2014 8:37 PM GMT
    YourName2000 saidHahaha, holy shit, I was really definitely thinking more 'instant', lol.

    I sometimes only have 5 min total time before next customer, and if I haven't brought a decent lunch and want something better than hard boiled eggs, I do this:

    819SiQCtlyS._SL1500_.jpg+     Libbys-Mixed-Vegetables-15-Ounce-Cans.jp

    Mix 'em together, including both liquids, heat (or don't icon_redface.gif ), and viola: fish stew.

    Cal: 282
    Fat: 10g
    (omega-3: 1.5g)
    Protein: 22g
    Carbs: 28g
    Fiber: 6g

    It's less than $2, and you have these things at work, I'm sure. icon_lol.gif Hungrier? Add another can of fish. Or switch it up to a different canned meat (but not pink slim). For veg, switch it up to other kinds, bonus points for low sodium (the fish has enough). And I have spices at work for other variations.


    do you think pickled fish (like herring) would be just as good -- flavour and nutrition wise?
  • Posted by a hidden member.
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    Jan 14, 2014 8:56 PM GMT
    tuffguyndc saidwhere was the protein buddy. i think that would be a great dish if you had added some ground turkey meatballs to it. i mean you could have done the same dish with some shredded chicken or maybe even some turkey bacon.

    here is a really fast dish you can do. if you plan ahead of time it will only take you about 3o minutes to cook and eat. i marinate my chicken in olive oil, rose mary, thyme, and garlic. i let it marinate over night. when i get home i sear it on one side in a cast iron pan than flip the chicken over so the other side can cook. i add in some frozen broccoli and put it in the oven for about 20 to 25 minutes and i have a instant meal.


    I like the sound of that, bud! Thanks! Yeah, I definitely needed some protein in there but it was still good for what it was. I'll shred some chicken breast in their and it'll probably taste amazing! >icon_smile.gif
  • Posted by a hidden member.
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    Jan 14, 2014 10:58 PM GMT
    YourName2000 said
    metatextual saiddo you think pickled fish (like herring) would be just as good -- flavour and nutrition wise?

    Um.....nope. Ewww....I think the vinegar would ruin it. icon_smile.gif
    Vinegar ruins everything. Except for sauces.
  • MrPapo317

    Posts: 515

    Jan 14, 2014 11:15 PM GMT
    last night i bought a bag of baby spinach and some bell peppers that were on sale and mixed them with some pesto and thawed shrimp that i had. took a few min to defrost the shrimp in warm water.
  • OutdoorAdvent...

    Posts: 361

    Jan 14, 2014 11:24 PM GMT
    Y'all should watch Michael Moore's documentary Food.Inc...

    http://www.pbs.org/pov/foodinc/

    I walked into the movie house a vegetarian and walked out a vegan.
  • Twenty_Someth...

    Posts: 1388

    Jan 14, 2014 11:30 PM GMT
    Trollileo2 said
    YourName2000 said
    metatextual saiddo you think pickled fish (like herring) would be just as good -- flavour and nutrition wise?

    Um.....nope. Ewww....I think the vinegar would ruin it. icon_smile.gif
    Vinegar ruins everything. Except for sauces.


    And Pickles
  • Posted by a hidden member.
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    Jan 14, 2014 11:37 PM GMT
    Chicken stew, plain or doctored into various different meals:

    345kkfo.jpg

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    Bulk cooked it comes out to $1.25 per meal (I get chicken breast on sale for $1.99/lb) for a container of chicken breast, brown rice (or quinoa), black beans, lentils, various root vegetables and spinach leaves. Frozen into about 50 individual meals I later eat "as is" or doctor into various meals like burritos, soups, sloppy joes, Indian or asian fusion. Base ingredients:

    $25 boneless skinless chicken breast @ 1.99/lb (wait for a sale if need be and fill your freezer)
    $25 various diced root vegetables, whatever's available: yucca, yam, parsnip, onion, carrots, butternut squash, rutabaga, leeks
    $10 various: black beans, brown rice, quinoa, chicken broth, spinach leaves

    Dice (also if you're inclined, brine in kosher salt and rinse, then pound beforehand) chicken breast. Slow cook everything together for several hours and all the root vegetables develop the taste and texture of potatoes, so if you like chicken and potatoes you'll love this. Portion off as individual meals with or without the brown rice or quinoa into freezer bags or Tupperware and freeze. Relatively unspiced, use it as a base as chicken stew, add cumin and chile pepper and put in an Ezekiel wrap and top with plain yogurt and salsa for burritos, add broth to make hearty chicken soup, add with Thai sauce and and unsweetened canned chunk pineapple to asian noodles, spread hot on a spelt roll as a sloppy joe or cold as a chicken salad, or add a Tasty Bite brand flavoring packet with a sliced banana and raisins for Indian.

    Crockpot mix:
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    Asian Fusion chicken soup:
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    Chicken breast & brown rice burritos topped with salsa and Greek yogurt substituting for sour cream:
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    Tender chicken breast, beans, rice & tomato:
    23ie5he.jpg
  • OutdoorAdvent...

    Posts: 361

    Jan 15, 2014 12:56 AM GMT
    YourName2000 said
    OutdoorAdventurist saidY'all should watch Michael Moore's documentary Food.Inc...

    http://www.pbs.org/pov/foodinc/

    I've been Vegan since.

    So why on earth would we want to watch it then? icon_eek.gificon_confused.gif

    To make a better informed decision about whether on not to participate in the cruelty to animals and damage to ecosystems for which the livestock, poultry, and fishery industries are responsible.
  • Posted by a hidden member.
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    Jan 15, 2014 1:24 AM GMT
    Tonight I made brown rice, steamed some broccoli in the microwave and put two cans of salmon on top with some salt+pepper... just took a couple of minutes of work and then mixed it in a bowl
  • LJay

    Posts: 11612

    Jan 15, 2014 2:06 AM GMT
    You can keep portion packed fish--salmon or tilapia or whatever--in the freezer. If you can't remember to put it into the fridge to thaw, it will thaw quickly under running water before you take it out of the packaging.

    I put a pat of butter or a little olive oil on it with some herbs and it cooks very quickly in the toaster oven while I am nuking a frozen veggie or slicing a tomato on to some salad greens.

    Takes 5-10 minutes total and tastes great.
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    Jan 15, 2014 2:13 AM GMT
    Eggs and bananas.

    3 eggs, 1 yolk removed.
    1 small greenish banana, cut into slices
    Pinch of salt
    Cinnamon
    1/2 tbsp butter

    Mix ingredients. Cook. Get your carbs, protein and fat in this balanced meal.





  • Posted by a hidden member.
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    Jan 15, 2014 3:42 AM GMT
    Brussel sprouts with bacon, avocado, feta crumbles and balsamic vinaigrette

    Or make your own chicken salad with chicken breast, olive oil instead of mayo, cilantro, curry powder, cranberries and crumbled walnuts.