Low Budget Recipes

By: Alyssa Laing

Taco Soup
Total time: 25 min
Makes 8 servings

Ingredients

 2 pounds ground turkey

 1 packet of taco seasoning
 1.5 cups of water
 1 can chili beans
 1 can whole kernel corn
 1 can pinto beans
 1 can stewed tomatoes
 1 can diced tomato with green chiles
 1 packet ranch salad dressing mix
Optional Ingredients:

 Sour cream
 Shredded cheese
Directions
1. Cook beef over medium heat until no longer pink and drain
2. Add taco seasoning and mix well
3. Stir in remaining ingredients and bring to a boil
4. Reduce heat and simmer, uncovered for 15 minutes or until heated thoroughly. Stirring
occasionally.
5. Add additional topping like sour cream or shredded cheese.
Notes
1. Look for turkey meat that is more lean and less fat. There is usually a percentage on the front of
the package.
2. Look for low sodium taco seasoning and no salt added cans of beans, corn, and diced tomatoes.
Drain and rinse the canned items to eliminate any remaining sodium.
3. Substitute plain Greek yogurt for sour cream to top this dish with!

Source: https://www.tasteofhome.com/recipes/simple-taco-soup/
Mexican Quinoa
Total time: 20 min
Makes 4 servings

Ingredients

 1 can low sodium or no salt added whole kernel corn

 1 can low sodium or no salt added black beans
 1 can low sodium chicken broth
 1 cup uncooked quinoa
 1 can low sodium or no salt added diced tomatoes
Spices

 Chili powder
 Garlic powder
 Cumin
Directions
1. Add all ingredients to large bowl on the stove over
medium heat
2. Cook for 20 minutes or until quinoa is light and fluffy.
All chicken broth should be absorbed.
3. Remove from heat and let cool for 5-10 minutes
Spaghetti with Spicy Turkey Meat Sauce
Total Time: 45 min
Makes 4 servings

Ingredients

 1 pound whole wheat spaghetti

 2 tbsp extra virgin olive oil
 1 onion
 1 pound ground turkey
 28 ounces diced tomatoes
 Parmesan cheese
 2 cloves garlic
Spices

 Salt
 Pepper
 Crushed red pepper
 Chopped parsley
Directions
1. In a large pot of boiling, salted water, cook the pasta according to the box directions. Drain and
then reserve 1 cup pasta cooking water.
2. While noodles are boiling heat the olive oil over medium heat in a non-stick skillet. Add the
onion and cook until softened, about 8 minutes. Add the garlic and cook 1 minute more.
3. Increase the heat to medium high and crumble in the turkey, season with salt and pepper and cook
until turkey is no longer pink.
4. Stir in the tomatoes and crushed red pepper and cook, stirring occasionally until thickened. About
15 minutes. Stir in parsley and cheese.
5. Toss the pasta with the sauce and ½ cup reserved pasta cooking water adding more water to thin
the consistency if desired.
Notes
1. Use more lean turkey mean with lower fat content.
2. Disregard seasoning the turkey with salt if you are trying to reduce sodium in your diet.

https://www.rachaelraymag.com/recipe/spaghetti-with-spicy-turkey-meat-sauce
White Chicken Chili
Total Time: 40 min
Makes 10 servings

Ingredients

 1 pound boneless, skinless chicken breast

 1 medium onion chopped
 1 tablespoon olive oil
 2 garlic cloves
 2 cans low sodium chicken broth
 1 can chopped green chiles
 3 cans great northern beans, drained,
divided
 1 cup Monterey jack cheese
 Sliced jalapeno pepper
Spices

 1 tsp ground cumin

 2 tsp dried oregano
 1.5 tsp cayenne pepper
Directions
1. Over medium heat cook chicken and onion in oil until lightly brown
2. Add garlic and cook 1 minute longer. Stir in broth, chiles, cumin, oregano, and cayenne and bring
to a boil.
3. Reduce heat to low. Add beans to saucepan. Simmer for 20-30 minutes or until chicken is no
longer pink and onion is tender.
Roasted Chicken and Vegetables
Total Time: 1 hour
Makes 6 servings

Ingredients

 6 chicken breasts or thighs

 2 pounds red potatoes
 1 large onion
 3 cloves of garlic
 6 cups fresh baby spinach
Spices

 Salt
 Dried rosemary
 Pepper
 Paprika
Directions
1. Preheat oven to 425. In a large bowl, combine potatoes, onion, oil, garlic, salt, rosemary, pepper,
and toss to coat. Transfer into a baking pan coated with cooking spray.
2. In a small bowl mix paprika, salt, pepper, and rosemary. Sprinkle chicken with mixture and
arrange over potatoes. Roast until the thermometer inserted with chicken reads 170-175 and
potatoes are tender. 35-40 minutes.
3. Remove chicken to a serving platter; keep warm. Top potatoes with spinach. Roast until potatoes
are tender and spinach is wilted, 8-10 minutes longer.

Tip: Prepare the pan of chicken and vegetables the night before for a deep flavor and it’s ready to pop in
the oven!

https://www.tasteofhome.com/recipes/pan-roasted-chicken-and-vegetables/
Chicken Teriyaki Bowl
Total Time: 30 min
Makes 5 servings

Ingredients

 2 cups brown rice

 2lb boneless skinless chicken breast
 2 heads of broccoli
 Juice from one lemon
 1/2 tablespoon olive oil
Sauce

 1 cup water
 1/4 cup low sodium soy sauce
 1 tablespoon honey
 2 tablespoons cornstarch
 1/4 cup cold water
 1/4 teaspoon garlic powder
Spices

 Salt
 Pepper
 Garlic powder
 Paprika
 Onion flakes
Directions
1. Begin cooking chicken by adding oil to pan over medium heat. Add chicken and stir occasionally.
2. While chicken is browning, add the seasonings while continuing to stir as needed.
3. Make teriyaki sauce by combining 1 cup water, soy sauce, honey, and garlic powder in a
saucepan over medium heat. Cook until heated through (about 1 minute). Mix cornstarch and ¼
cup cold water together in a separate cup. Stir until dissolved and add to saucepan. Cook and stir
sauce until thickened, 5 to 7 min.
4. Once chicken is seasoned and browned, add the teriyaki sauce and make sure chicken is well
coated.
5. Reduce heat to simmer and let it cool, stirring occasionally while you prepare the veggies.
6. In a separate pan, add oil over medium heat, add broccoli and seasonings and let cook until
broccoli turns a bright green.
7. Add rice to bowl, top with veggies, chicken, and sauce.
Chicken Fajita Sweet Potato Boats
Total Time: 35 min
Makes 2 servings

Ingredients

 2 sweet potatoes
 1/2 red bell pepper, sliced
 1/2 yellow bell pepper, sliced
 1/2 green bell pepper sliced
 1/2 onion, sliced
 1 chicken breast
 3 tablespoons mozzarella
 Olive oil
Spices

 2 tsp chili powder

 1 tsp cumin
 1 tsp garlic powder
 1 tsp salt
 1 tsp pepper
Directions
1. Preheat oven to 400 degrees Fahrenheit
2. Using a fork, poke holes down one side of each potato. Microwave for 3-5 minutes or until
softened. Let sweet potatoes cool before handling.
3. Cut the sweet potatoes in half and carve out the centers leaving a small rim around the outside of
each “boat”.
4. Place the sweet potato boats on a baking sheet. Add the onion and bell pepper to the other side of
the baking sheet.
5. Mix the fajita seasoning ingredients together.
6. Drizzle sweet potatoes in veggies in olive oil and add seasoning.
7. Add chicken breast on top of veggies, drizzle in olive oil and add additional seasoning.
8. Bake 20-25 minutes, or until chicken reaches 165 degrees. Let cool a few minutes.
9. Shred the chicken with 2 forks and mix together with the veggies.
10. Fill up the sweet potato boats and top with mozzarella cheese.
11. Garnish with your favorite toppings like guacamole and cilantro.
Soft Shell Tacos
Total Time: Under 30 minutes
Makes 6 servings

Ingredients

 1 package of ground turkey

 Salsa
 12 corn tortillas
 1 ½ cups shredded Mexican or
cheddar cheese
Optional

 Avocado
 Lettuce
 Sour cream
Spices

 1 packet of taco seasoning

Directions
1. Cook turkey as specified on the package. Always cook until well done, or 165 degrees. Add taco
seasoning packet.
2. Spoon meat into tortillas, top with salsa and cheese.
3. Serve with desired toppings.
Yogurt Parfait Bowl
Total Time: 5 minutes
Makes 1 serving

Ingredients

 1 cup nonfat Greek vanilla yogurt

 1/2 cup frozen mixed berries
 1/4 cup granola
Directions
1. Put frozen berries in microwave safe bowl and
microwave for 15 seconds to soften
2. Add to bowl with 1 cup nonfat Greek vanilla
yogurt
3. Add granola and mix together.
Breakfast Burritos
Total Time: 15 min
Makes 1 serving

Ingredients

 2 eggs
 Handful of shredded Mexican cheese
 1 whole wheat flour tortilla
 2 tbsp of salsa
Optional

 Onions
 Peppers
 Avocado
Directions
1. Crack two eggs in small bowl and whisk with salt and pepper. Cook until light and fluffy.
2. Layer scrambled eggs, cheese, salsa, and other optional ingredients on one half of the tortilla
3. Finish burrito by tucking the sides in and rolling it up tightly.

https://www.itisakeeper.com/7299/easy-breakfast-recipes-breakfast-burritos/
Create Your Own Pizza
Total Time: 25 minutes
Makes 4 servings

Ingredients

 Pre-made pizza crust

 Pizza sauce
 Mozzarella cheese
Optional

 Pepperoni
 Black olives
 Green peppers
 Spinach
 Sausage
Directions
1. Prebake crust at 425 for 5 to 7 minutes.
2. Spread the pizza sauce over the prebaked
crust and top with cheese and other
toppings.
3. Bake at 425 for 9 to 15 minutes until crust is golden brown and cheese is melted. Cut into squares
or slices and serve.

Tip: Try an add a variety of veggies to your pizza to reduce the fat and increase the vitamin and minerals
content!
Energy Bites
Total Time: 30 minutes
Makes 12 servings

Ingredients

 ½ cup dark chocolate chips

 2/3 cup creamy peanut butter
 1 cup old fashioned oats
 2 tablespoons of honey
Directions
1. Combine all 5 ingredients in a medium
bowl. Stir to combine.
2. Place in refrigerator for 15-30 minutes so
they are easier to roll.
3. Roll into 12 bites and store in the fridge
for up to a week.
Tip: You can add extras to these bites as well. If you have coconut flakes, raisins, craisins, flax or chia
seeds, protein powder etc. They are very versatile, and you can make them however you want!

https://www.worldrecipes.fun/2018/12/no-bake-5-ingredient-peanut-butter.html
Corn and Black Bean Salsa
Total Time: 15 minutes
Makes 44 servings

Ingredients:

 2 cans of whole kernel corn, drained

 2 cans of black beans, rinsed and drained
 8 plum tomatoes, seeded and chopped
 1 medium red onion, chopped
 ¾ cup minced fresh cilantro
 ¼ cup lime juice
 Tortilla chips
Directions:
1. In a large bowl, combine the first 6
ingredients. Cover and refrigerate until
serving. Serve with tortilla chips.
Tip: You can leave out certain ingredients if you don’t like them and substitute for something else. For
example, some people don’t like the taste of cilantro. You could leave this out and simply season with salt
and pepper. You could also add this salsa to salads and other recipes to add flavor!

https://www.tasteofhome.com/recipes/corn-n-black-bean-salsa/