Love the mornings when FOX21 Morning Reporter, Lauren McDonald, joins me in the kitchen as she does today. We’re cooking up two complete meals for a family of 4 for less than $15.
The first meal is super healthy, quick, and full of flavor. It’s also vegan, gluten free and very versatile, which can help keep costs down by shopping seasonal produce. The second meal is a bit more decadent and requires more work but believe me, it’s worth it!
MEDITERRANEAN BEANS WITH GREENS SERVED OVER COOKED GRAINS OR POLENTA, WITH A SIMPLE MEDITERRANEAN SALAD
This complete meal cost approximately $10.80 and will feed a family of 4.
We start off with a simple Mediterranean Salad. I typically add feta and red onion slices but I’m keeping things a bit more simple since our entree is so flavorful. This is nice and refreshing and even more budget friendly in the summer when tomatoes are at their peak.
MEDITERRANEAN SIMPLE SALAD
Prep Time: 10 minutes Serves: 4 for approximately $2.15
INGREDIENTS:
4 Roma tomatoes, chopped
1 large cucumber (or English cucumber) chopped*
1/2 cup parsley, roughly chopped
Salt and pepper to taste
2 to 3 teaspoons fresh lemon juice – add 2, taste, and add more if desired
lemon zest
DIRECTIONS –
Mix the tomatoes, cucumber,and parsley together in bowl. Squeeze lemon juice over salad, add a bit of lemon zest, and season with salt and pepper to taste.
- English cucumbers, also known as Seedless or Hothouse, are sweeter than regular cucumbers and have less seeds. They also cost twice as much as a regular cucumber. You can use either one. If using a regular cucumber, peel it and scoop out most of the seeds, which are what makes regular cucumbers a bit more bitter.
Mediterranean Beans With Greens & Grains….$10 or Less Meal (And Vegan)
CREAMY POLENTA
Cook Time: 15 to 20 minutes Serves: 4 for approximately $1.40
INGREDIENTS:
4 cups water
1 teaspoon salt
1 cup yellow cornmeal
2 to 3 tablespoons butter
Salt and pepper to taste
optional – 1/2 cup grated Parmesan cheese, chopped fresh herbs
DIRECTIONS:
Bring water to boil in a large, heavy pot. Add salt. Gradually whisk in the cornmeal.
Reduce heat to low and cook, stirring often, until the mixture thickens and the cornmeal is tender (about 15 to 20 minutes.)
Remove the pot from heat. Add the butter (and cheese if using.) Stir until butter is melted.
Season with salt and pepper. Sprinkle with fresh herbs if desired.
CRISPY POLENTA CAKES
Make polenta as above.
Spread polenta into a 9-inch square baking pan coated with cooking spray. Cool to room temp, about 30 minutes.
Cut into squares.
In a mixing bowl, whisk together 1 egg, 1/4 cup milk
In a shallow bowl, add 1/2 cup bread crumbs.
Dip polenta squares in egg mixture, then bread crumbs.
Add a couple of tablespoons oil to large skillet. Cook polenta 1 to 2 minutes on each side until golden brown.
The second meal we’re making is a moist, super juicy but crispy on the outside roasted chicken. When I crave comfort food, this is always a winner! Roasted root vegetables with beans for added protein and a hint of brown sugar pairs really well with the chicken. To round out the meal I simply sliced a couple of fresh pears and honeycrisp apples with a sprinkle of cinnamon which you could serve as a salad or dessert. The complete meal cost approximately $12 for a family of 4.
Brined Crispy Juicy Chicken With Roasted Vegetables – $10.00 (or less) Meal