With the price of groceries getting EVEN more expensive, we wanted to share 3 of our favourite budget friendly dinner recipes that are tasty, healthy and most of all – not boring! We have also included some of our favourite tips for savvy shopping and cooking, to ensure you can still enjoy delicious, good for you meals!
Chickpea Curry with Cauliflower Rice
Budget Hack: To keep the cost down and reduce waste, use frozen cauliflower and tinned chickpeas. Once spices have been purchased, the cost per serve will be reduced.
Serves: 4 ppl | Cost Per Serve: $7.95
Ingredients:
- 1 tsp cumin seeds
- 1 tsp mustard seeds
- 200g sweet potato dice
- 1 tsp coconut oil
- 150g capsicum deseeded and sliced
- 150g onion sliced thinly
- 3 garlic cloves crushed
- 1/2 tsp ground turmeric
- 1/2 tsp cinnamon
- 1/4 tsp paprika
- 1 tsp curry powder
- 300mls coconut milk
- 400g canned chickpeas
- 10g coconut sugar
- 400g cauliflower rice
Method:
In a large skillet or pan toast the cumin and mustard seeds for 1-2 minutes until they start to pop and smell fragrant.
Add the oil to the pan along with the sweet potato, capsicum and onion. Cook for 3-4 minutes until the onion starts to become translucent. Add a dash of water if anything starts to stick.
Add in the garlic, turmeric, cinnamon, paprika and curry powder and cook for 1-2 minutes more so the spices are a little cooked. Again, add more water if needed.
Pour in the coconut milk, chickpeas and coconut sugar. Leave to simmer on low for 30 minutes until the sweet potato is cooked through.
Steam or microwave your cauliflower rice and serve alongside your delicious curry.
Calories: 419 Cal (or 1753 kJ) / Fat: 22.3 g / Protein: 13.4g / Carbohydrate: 34.3g
Ginger Chicken Stir Fry
Budget Hack: To keep the cost down and reduce waste, use frozen broccoli and kale and use a jar of crushed ginger.
Serves: 4 ppl | Cost Per Serve: $9.00
Ingredients:
- 1/3 cup Tamari
- 2 garlic cloves (minced)
- 1 tbsp Ginger
- 1 tbsp Coconut Oil
- 500g Chicken breasts (sliced into cubes)
- 1/2 Brown Onion (diced)
- 3 stalks Celery (sliced)
- 1 Red Capsicum (diced)
- 2 cups Broccoli florets
- 4 cups Kale (chopped)
Method:
Mix together Tamari, garlic and ginger in a jar. Put on a lid and shake well. Set aside.
Add coconut oil to a large frying pan and place over medium heat. Add chicken and onion. sauté for 8 to 10 minutes or until chicken is mostly cooked through.
Add in celery, capsicum and broccoli. sauté for another 5 minutes. Pour in sauce from jar. Stir well to mix.
Once everything is well combined, turn off the heat and stir in your kale. Continue to stir just until kale is wilted.
Plate stir fry. Garnish with sesame seeds and hot sauce if you like. Enjoy!
Calories: 307 Cal (or 1284 kJ) / Fat: 8 g / Protein: 45g / Carbohydrate: 15g
One Pan Sweet Potato & Beef with Avocado
Budget Hack: Batch cook this meal and freeze in portions. Use the leftovers for work, wrap in a lettuce leaf for a low cal taco or top a jacket potato for another weeknight meal. Use frozen avocado for a further cost saving!
Serves: 4 ppl | Cost Per Serve: $10.12
Ingredients:
- 200g sweet potato diced
- 150g carrot diced
- olive oil spray
- 5g cumin
- 5g garlic powder
- 5g onion powder
- 5g sweet paprika
- 2.5g dried ginger
- 200g zucchini sliced
- 100g onion diced
- 500g lean beef mince
- 150g avocado diced
- 200g cherry tomatoes halved
- 80g feta
- 40g fresh coriander
- 160g greek yoghurt
- salt and pepper
Method:
Preheat your oven to 200 degrees celsius. Spray a roasting pan with olive oil and add the sweet potato and carrot.
Add the spices to a bowl and season. Toss half through the sweet potato and carrot, spray with oil and place in the oven. Bake for 10 minutes. After 10 minutes add the zucchini and place back in the oven.
Meanwhile add some oil spray and the onion to a frying pan over a medium – high heat. sauté for 2-3 minutes and then add the mince. When the mince is nearly cooked add the remaining spices.
When the potato, carrot and zucchini are nearly cooked remove from the oven. Pour the mince mixture over the potato and carrots and then top that with the cherry tomatoes. Sprinkle over the feta and place back in the oven for 10 minutes.
Remove from the oven and serve topped with coriander, avocado and a dollop of yoghurt.
Total Time: 50 mins
Calories: 480 Cal (or 2008 kJ) / Fat: 26.1 g / Protein: 37.2g / Carbohydrate: 20.6g
Other Top Tips…
- Purchase frozen veggies for adding to meals such as stir fries and curries – cheaper and currently more widely available than fresh. The veggies are usually snap frozen so retains maximum nutrition content
- Batch cooking casseroles, stews etc – saves time and money – can use cheaper cuts of meat, canned legumes and frozen veg. Great for leftovers to take to work
- Plan out the meals for the week, try to use ingredients across a few different meals – allowing for bulk buying of ingredients and reduction in waste
- When doing the food shopping, make a list and stick to it. Look for items that are on sale/special – sometimes these can be put in the freezer for use at a later date
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