These cheap, healthy meals were born from experience.
This is exactly how Lorn and I used to eat (and still do sometimes) & I think these budget meals are so useful and delicious that I had to share.
Get a free bag of fresh coffee with any Trade subscription: https://www.drinktrade.com/brian.
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pressure cook, high 45 min.
Add 2-3T oil to saucepan over med heat.
Add cumin, chilli pow, onion pow, garlic pow.
Cook 30-45 sec.
Add half of cooked beans & 1c of bean cooking liquid.
Mash beans as they simmer for 3min.
Add remaining beans into pan with pinch of salt & 1T vinegar Sofrito Rice: 1 onion 1 poblano pepper 4 cloves garlic Handful of cilantro 400g (2c) rice, rinsed Olive oil 12g (2 1/2t) salt 5g (2t) cumin 30g (2T) tomato paste 650g (2 3/4c) water 8oz/220g can tomato sauce Finely chop onion, poblano, garlic, & cilantro together Add 2-3T oil into large pot (with lid) over med heat followed by rice.
Stir ,fry 3-4 min til toasted.
Add chopped aromatics & salt.
Fry til onions are softened, 5min.
Add cumin, tomato paste.
Cook til mix turns to a rust color.
Add water, bring to simmer, cover, & cook in a 350F/175C oven for 20 min.
Remove, allow to sit covered for 10 min.
Kale: 4 cloves garlic, minced 2lb/1kg bag chopped kale Water salt Add oil to large saute pan over med heat.
add garlic, saute til fragrant.
add kale & splash of water.
cover pan & steam 4-5min.
Stir.
Add large pinch salt & saute another 5min until stems are tender.
Other ingredients: Egg (1 per portion) Hot Sauce Top with soft-cooked egg & hot sauce.
NIGHT 2 Chicken Dinner 4 chicken legs Season chicken with salt & pepper.
Bake 450F/230C, 45 min on parchment lined sheet pan.
Serve with reheated rice & kale from night 1.
NIGHT 3 Chicken soup 400g (2c) rice, rinsed Water Salt 1 onion, medium diced 2 cloves garlic 250g/8oz ½ bag of carrot sticks 350g (½ head) sliced cabbage 1g (1/2t) dried oregano 2g (1t) black pepper 1g (1/4t) turmeric 75g (4T) better than bouillon chicken (sub 2 bouillon cubes) 100g (1c) frozen peas Chicken from 2 legs, chopped (from Night 2) Cook rice, 550g water, & 8g salt in rice cooker (or stovetop).
Reserve 2c.
Store the rest in fridge for night 5.
Add olive oil to dutch oven over med heat with onion, garlic, carrot, cabbage, & lrg pinch salt.
Sweat veg for 10min until softened.
Add bouillon & 8c/1600g water.
Bring to boil, reduce heat to low, cook til veggies are tender.
Add chicken meat & peas.
Add 1/2c cooked rice to bowl, a pinch of the garlic kale, & soup.
Use remaining cup of rice for the next day’s lunch.
NIGHT 4 Tostadas 4 Tostada shells Cherry tomatoes, quartered Avocado, cubed Refried beans (night 1) Pickled jalapenos Feta Cilantro Hot sauce Toast tostada shells in 350F/175C oven til warm.
Add reheated beans, toms, avocado, jalapenos, feta, cilantro, hot sauce NIGHT 5 Fried rice Oil 8oz/225g mushrooms, sliced ½ head cabbage, chopped 4oz/110g carrots, chopped 4 eggs 500g/1lb stale rice 100g/1c frozen peas Stir fry sauce (75g/.25c oyster sauce, 50g/3T soy sauce, 15g/1T sesame oil) Sriracha mayo (2 part mayo/1 part sriracha) Heat lrg nonstick over med-high, add oil, mushrooms, salt.
Cook til browned.
Transfer to bowl.
Add oil, carrots, cabbage, salt to pan.
Stir & cover with lid to steam, 5 min.
Transfer to bowl with mushrooms.
Add oil & eggs to pan, scramble.
Transfer to bowl.
Add oil & rice to pan.
cook 3-4 min until heated.
Add peas, stir fry sauce, & cooked veg/eggs.
stir to combine.
Cook 3 min.
Serve, top w/ sriracha mayo CHAPTERS 0:00 Introducing the grocery list 2:18 Night 1 Beans, greens, and rice 7:21 Night 2 Chicken dinner 8:29 Night 3 Chicken soup 10:36 Trade coffee 11:36 Night 3 continued 12:36 Night 4 Tostadas 13:46 Night 5 Fried rice
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