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| Name | How I Make 20 Healthy Meals for $30 |
| Video Uploader | Video From Brian Lagerstrom |
| Upload Date | This Video Uploaded At 12-10-2023 16:00:00 |
| Video Discription | 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. GEAR: MEAT CHOPPER: https://amzn.to/3PIDRoG 12" NONSTICK: https://amzn.to/45aVAMA INSTANT POT: https://amzn.to/3IklqS2 RICE COOKER https://amzn.to/3LAE4Jy 3QT PAN: https://amzn.to/3YnCIG0 6qt CONTAINER: https://amzn.to/3igUp4J CUTTING BOARD: https://amzn.to/341OgnD KNIFE: https://amzn.to/3gBwL4q STAINLESS BOWL: https://amzn.to/3pTBCTo **As an Amazon Associate I earn from qualifying purchases** 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: 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: 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 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: 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 Top with soft-cooked egg and 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 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 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 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. 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 Mornings: Trade coffee (ad) 11:36 Night 3 continued 12:36 Night 4: Tostadas 13:46 Night 5: Fried rice |
| Category | Howto & Style |
| Tags | healthy recipes | budget recipes | meal prep | easy meal prep | recipes for the week | healthy meals | healthy eating | healthy on a budget | how to eat on a budget | how to cook on a budget | grocery list | healthy food recipes | recipes | cooking | meal plan | weekly meal plan | cooking for 2 | tostada | rice and beans | refried beans | fried rice | chicken legs | chicken soup | weeds and sardines | Brian lagerstrom | eating on a budget | budget meals |
