Provided by IMC! Peer Mentor: Emily Otto
As a college student it can be difficult to find healthy recipes that are quick and easy and also budget friendly. Today I will be sharing a vegan and non-vegan recipe idea with the breakdown of the costs. Both recipes will provide multiple serving so it’s perfect for meal prep and time saving!
Vegan-One Pan Tofu Tacos
This recipe is one of my favorites to make because it gives multiple servings and I have dinner ready for the whole week! (~5 servings)
Ingredients
Tofu (16oz): $1.78
Tortilla Shells(10): $1.49
1 packet of Taco Seasoning: $0.41
3 bell peppers: $2.29
1 can of black beans: $0.55
8oz tomato sauce: $0.32
1 small onion: $0.35
Optional: avocado, lettuce, cilantro, tomato, etc.
Total Price: $7.19
Price Per Serving: $1.44
Directions:
1. Drain any water out of the tofu package and place tofu block on a plate with paper towel under and on top of it. Next place a pan over the tofu. The extra weight helps the paper towel absorb any of moisture. Wait about 10 min
2. Prep veggies and onion by slicing them. It’s completely up to you what size you prefer to have them. Set them aside.
3. Slice tofu into cubes about the size of dice.
4. Heat up a large pan on medium heat with oil and sauté the tofu and add half of the package of taco seasoning. Sauté until it is browned or fully heated. Remove tofu from pan and set aside
5. Add more oil to the same pan and add your chopped onion and bell peppers. Sauté until the veggies are soft.
6. Add the tofu into the pan with the veggies. Drain excess liquid from can of beans and add to the pan. Add tomato sauce and the rest of the taco seasoning.
7. Let everything cook together for about three min.
8. Plate the tofu tocos on tortilla shells with any toppings you wish!
(Non-Vegan)-Teriyaki Chicken with Broccoli
I love this recipe because it’s super easy and only needs a couple ingredients! (~4 servings)
Ingredients
2 lb of chicken thighs: $4.68
1 cup soy sauce: $0.79
½ cup brown sugar: $0.20
2 cups of white rice: $0.79
1 large head of broccoli: $1.83
Optional: Sesame seeds
Total Price: $8.29 Price Per Serving: $2.07
Directions:
1. Cut up broccoli into small bit size pieces.
2. Pour about 1-2” of water into a pot and bring to a boil. Add broccoli and place lid on top. Let cook for about 3 min. Then drain, the broccoli in a colander.
3. Cook rice according to instructions on package.
4. Slice chicken into bite sized pieces
5. Sear the chicken thighs evenly in a pan and flip
6. Add the soy sauce and brown sugar, stirring and bringing to a boil
7. Stir until sauce has reduced and evenly glazes the chicken
8. Then mix in the broccoli and serve over rice