Affordable Nutritious Meals

Quinoa Risotto

  • 1 cup quinoa
  • 1 Tbsp. olive oil
  • 1 cup chopped onion
  • 3 cloves garlic, minced
  • 1 cup vegetable broth
  • 1 cup skim milk
  • 8 oz. mushrooms, sliced
  • 3/4 cup Parmesan cheese

Rinse and drain quinoa three times, using a fine mesh strainer to remove the bitter outer coating.Heat olive oil in a heavy saucepan or Dutch oven over medium-high heat. Add onion and cook until soft, stirring constantly. Add garlic and quinoa and continue stirring a minute or two. Stir in broth and milk. Bring to a boil, then reduce heat to low and simmer until quinoa is tender, stirring occasionally, approximately 10 to 12 minutes.Add mushrooms and cook another 3 to 5 minutes, stirring often. Remove from heat. Add cheese and let stand a few minutes, so risotto can thicken.

Serves 6.

Per serving: 284 calories, 12 g fat, 21 mg cholesterol, 27 g carbohydrate, 3 g fiber, 18 g protein, 4% Vitamin A, 6% Vitamin C, 43% calcium, 18% iron

Zucchini Pizza

  • 2 cups grated zucchini
  • 1/2 cup egg substitute (such as Egg Beaters)
  • 1/4 cup whole wheat flour
  • 1 tsp. olive oil
  • 1 cup shredded mozzarella, divided
  • 1 cup shredded Parmesan cheese, divided
  • 1/4 cup vegetarian (soy) pepperoni (optional) / or turkey pepperoni
  • 1/2 tsp. basil
  • 1/4 tsp. oregano

Preheat oven to 400 degrees. Spray a 10-inch pie pan with nonstick spray. In a large mixing bowl, stir together zucchini, egg substitute, flour, olive oil, 1/2 cup mozzarella and 1/2 cup Parmesan. Press into prepared pie plate and bake 35 to 40 minutes or until lightly browned.Remove from oven. Sprinkle remaining mozzarella and Parmesan cheese on top. Spread pepperoni evenly over cheese. Sprinkle basil and oregano on top. Bake 8 to 10 minutes until cheese is browned and bubbly.

Serves 4.

Per serving: 446 calories, 27 g fat (16 g saturated), 76 mg cholesterol, 11 g carbohydrate, 2 g fiber, 40 g protein, 17% Vitamin A, 18% Vitamin C, 117% calcium, 10% iron

Roasted Garbanzo Beans (Chickpeas)

  • 2 15 oz. cans garbanzo beans, drained and rinsed well
  • 1 Tbsp. chili seasoning
  • 2 Tbsp. olive oil
  • Sea salt or kosher salt to taste

Preheat oven to 375 degrees. Toss chick peas with chili seasoning and olive oil. Spread out in a single layer on a nonstick jelly roll pan. Place on the center rack of the oven and roast 40 to 50 minutes, stirring every 15 minutes or so.The chickpeas are done when they are browned and taste crispy. If they’re still soft in the center, continue roasting in 5-minute increments until done. Sprinkle with sea salt and serve immediately. Roasted garbanzo beans do not keep well, even in an air-tight container.

Serves 6 to 8.

Per serving (based on 6): 208 calories, 6 g fat (1 g saturated), 0 mg cholesterol, 32 g carbohydrate, 6 g fiber, 7 g protein, 3% Vitamin A, 9% Vitamin C, 5% calcium, 11% iron

Taco Rice Salad

  • 1 pound extra lean ground beef (90% or leaner)
  • 1-1/2 cups mild salsa, from a jar or your own homemade
  • 1 15 oz. can black beans, drained and rinsed
  • 1/2 tsp. cumin
  • 1 tsp. chili powder
  • 2 cups cooked brown rice
  • 1/2 cup low fat shredded cheddar cheese

Brown ground beef in a large skillet over medium high heat. Stir in salsa, beans, and spices until heated through. Sprinkle cheddar cheese on top. When cheese melts, remove from heat. Stir into cooked rice until well blended.

Serves 6.

Per serving: 337 calories, 9 g fat, 52 mg cholesterol, 675 mg sodium, 36 g carbohydrate, 8 g fiber, 27 g protein, 4% Vitamin A, 2% Vitamin C, 10% calcium, 22% iron

Pea Salad Recipe

  • 1 10 oz. package frozen peas, thawed
  • 1/2 cup diced red onion
  • 1 cup diced celery
  • 1/4 tsp. cumin
  • 1/4 cup nonfat sour cream
  • 1 cup peanuts

Combine first five ingredients. Season with salt and pepper to taste. Refrigerate 2 hours. Before serving, stir in peanuts.

Serves 8.

Per serving: 158 calories, 9 g fat, 3 mg cholesterol, 13 g carbohydrate, 4 g fiber, 8 g protein, 17% Vitamin A, 12% Vitamin C, 7% calcium, 7% iron

 

Recipes courtesy of Chelsea Fowler, R.D., at UConn Health.