20 Healthy Meals for $30

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GROCERY LIST:

4 bone-in chicken legs
2lb/1kg bag of dried black beans (sub 4 cans)
dozen eggs
2 onions
1 avocado
12oz/350g Carrots
Head of cabbage
Kale (2lb/1kg bag)
Head of garlic
Poblano pepper
Button mushrooms
cilantro
Cherry tomatoes
Frozen peas
Bag rice Feta
8oz/220g can tomato sauce
can tomato paste
Tostada shells
PANTRY:
Cooking oil
Salt
Pepper
Hot sauce
Better than bouillon
Ground cumin
Chili powder
Onion powder
Garlic powder
Vinegar
Dried oregano
Turmeric
Pickled jalapenos
Oyster sauce
Soy sauce
Sesame oil
Mayo
Sriracha
RECIPES (feeds 2):
NIGHT 1: Beans, greens, and rice
Ingredients:
1lb/.5kg dry black beans
Olive oil
1T cumin
1T chili powder
1T onion powder
1T garlic powder
1T vinegar or lime
Beans:
Instructions:
1. Soak beans overnight. pressure cook, high 45 min. Add 2-3T oil to a 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:
Ingredients:
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

Instructions:

Finely chop onion, poblano, garlic, & cilantro together Add a 2-3T oil into a large pot (with lid) over med heat followed by rice. Stir & fry 3-4 min until toasted. Add chopped aromatics & salt. Fry until onions are softened, 5min. Add cumin, tomato paste. Cook until mix turns to a rust color. Add water, bring to simmer, cover, & cook in a 350F/175C oven for 20 min. Remove and allow to sit, covered, for 10 min.
Kale:
Ingredients:
4 cloves garlic, minced
2lb/1kg bag chopped kale
Water
salt
Add oil to large saute pan over med heat. add garlic, saute until fragrant. add kale & splash of water. cover pan & steam 4-5min. Stir. Add large pinch salt & saute another 5min until the stems are tender.
Other ingredients:
Egg (1 per portion)
Hot Sauce

Instructions:

NIGHT 2: Chicken Dinner

Ingredients:

4 chicken legs

Instructions:

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

Ingredients:

Instructions:

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 half cup 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

Ingredients:

Instructions:

Toast tostada shells in 350F/175C oven til warm. Add reheated beans, toms, avocado, jalapenos, feta, cilantro, hot sauce

NIGHT 5: Fried rice

Ingredients:

Instructions:

Heat large 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 and top with sriracha mayo.

Creamy Ground Beef Stroganoff