Students do not always spend much time preparing their own meals. Sometimes they will be busy with part-time jobs and studies, so it is very difficult to cook meals. If you are also worried about this problem, you can learn about healthy college meals that are simple, cheap and do not take too much time. Kerri Ann Jennings will share 30 cheap and quick healthy meals for college students to help everyone get the fastest and delicious recipes.
Stir-fried Eggs with Mushrooms
Ingredients:
- 1 egg
- 600 grams of sliced mushrooms
- 40 grams of kale
- 1/2 teaspoon oil
- 1/2 teaspoon minced garlic
- Spices: Salt, fish sauce, chili, pepper, seasoning
How to prepare healthy college meals with eggs and mushrooms:
- Put the oil in the pan, wait until the oil is hot, then add the minced garlic and fry until golden brown.
- Then add the mushrooms and sauté until the mushrooms are soft, then add the kale and mix well.
- Tasting spices to taste. Crack the eggs into the pan, then let it sit for about 1 minute, then turn off the heat.
Completion time: 10 minutes
Total calories: 130
Pizza Bread
Ingredients:
- 2 slices of bread
- 1/2 bell pepper
- 1/2 carrot
- 1/2 potato
- 1 teaspoon cooking oil or butter
- Cheese
- Ketchup
- Salt, sugar, pepper
Processing:
- Bell peppers, carrots, potatoes cut into thin squares.
- Heat a pan, add oil or butter, then add bell peppers, carrots, and potatoes and sauté until soft.
- Seasoning to taste. Spread butter and tomato sauce on the bread. Arrange bell peppers, potatoes, and carrots. Spread cheese on top, then put in the oven for 3-4 minutes until the cheese is melted, you can take it out and enjoy.
Completion time: 15 minutes
Total calories: 210
Tofu with tomato sauce
Ingredients:
- Tofu
- Tomato
- Spring onion
Procesing:
- Put the cooking oil in the pan, heat until the oil is old, then add the beans and fry them evenly on all sides.
- Fry the garlic and then add the tomatoes with a little boiling water.
- Fry the tomatoes until soft, then add the fried tofu.
- Add seasoning to taste and then cook until the tomato juice is thick, then add a little green onion and turn off the heat.
Completion time: 16 minutes
Total calories: 228
Oat milk yoghurt
Ingredients:
- 1 box of yogurt
- 1 banana
- 3 fresh strawberries
- 1/2 kiwi fruit
- About 10 blueberries
- 4-5 tablespoons oats
- Chia seeds or sunflower seeds
How to make easy college meals healthy with yogurt and oats:
- Cut the fruit into bite-sized pieces.
- Pour yogurt into a cup or bowl.
- Then put the oats on top, arrange the fruit beautifully, and put the chia seeds on top.
Completion time: 5 minutes
Total calories: 110
Banana Pancakes
Ingredients:
- 1 banana
- 1 egg
- 5 large spoons of oatmeal
- 1 teaspoon salt
- 1 teaspoon cinnamon powder
- Honey
How to prepare cheap meals for college students healthy:
- Use a spoon to mash the banana. Then put eggs, oats, salt and cinnamon in a large bowl, mix well. Put the banana puree into the bowl and mix with the egg mixture earlier.
- Put the pan on the stove, keep the heat low, wait until the pan is hot, then spread a thin layer of oil on the pan. Spoon a large spoonful of cake mixture into the pan, spreading the cake evenly. Wait for about 2 minutes, then flip the cake, wait another minute, then take the cake out on a plate.
- Do the same with the rest of the mixture. Stack the cake on a plate, add honey to your liking, and garnish with sliced blueberries, bananas or zucchini.
Completion time: 15 minutes
Total calories: 145
Vegetable soup
Ingredients:
- 1/2 carrot
- 1/2 potato
- 1 egg
- 2 teaspoons tapioca starch
- Chicken broth
- Some celery
- Kinds of spice
Processing:
- Diced carrots and potatoes then put in a pot of stewed broth.
- Crack eggs into a bowl and stir well, dilute tapioca starch with plain water, chop celery.
- Wait for the tubers to soften, then pour all the remaining ingredients into the pot, season to taste and stir for about 1 more minute, then turn off the heat. Note that slowly pour the eggs into the pot so that the eggs do not clump.
Completion time: 15 minutes
Total calories: 121
Vegetable egg salad
Ingredients:
- 200 grams of lettuce
- 1/2 avocado
- 1/4 eggplant
- 1/4 onion
- 2 boiled eggs
- 4 cherry tomatoes (or 1/2 regular tomato)
- 1 teaspoon lemon juice
Processing:
- Diced onion and eggplant, put in a hot pan and stir.
- Thinly sliced avocado to eat. Then put all the vegetable ingredients in a large bowl, mix well.
- Finally, halve the hard-boiled eggs to top and enjoy.
Completion time: 10 minutes
Total calories: 132
Healthy meal with beans
Ingredients:
- 200 grams of boiled black beans
- 1/4 tomato
- 1/4 onion
- 1/2 teaspoon minced garlic
- 2 teaspoons olive oil
- 1 teaspoon lemon juice
- 1/4 avocado
- 1/4 teaspoon cumin powder
- 1 slice of bread
- Coriander, pepper
- Spices: fish sauce, salt, sugar, pepper, …
Processing:
- Tomato, diced onion.
- Mix tomatoes, half an onion, lemon juice, and 1 tablespoon olive oil in a bowl, set aside.
- Heat the pan, add the remaining tablespoon of olive oil to the pan, then add the remaining onion and sauté until soft, then add the garlic and saute for 1 more minute, then add the cumin powder.
- Add the beans and the bowl of tomatoes mixed earlier, stir gently, cook for about 2 minutes, then add finely chopped cilantro and turn off the heat.
- Place a slice of bread on a plate then ladle the mixture in the pan over the cake, place a few slices of butter and enjoy.
Completion time: 17 minutes
Total calories: 224
Sauteed Cabbage with Tomato
Ingredients:
- Cabbage 500 gr
- Green onion 1 branch
- White sugar 1/2 teaspoon
- MSG 1/3 teaspoon
- 2 tomatoes
- Seasoning seeds 1.5 teaspoons
- Tools: knife, cutting board, pan, stove,…
Processing:
- Cabbage is cut into bite-sized pieces, soaked in salt water for about 5-10 minutes to clean dirt, then rinsed with water, drained.
- Put the pan on the stove, add 1 tablespoon of cooking oil, crushed garlic and then saute. When the garlic is fragrant, add the tomatoes and sauté until cooked.
- When the eggplant starts to ripen, pour all the cabbage into the same 50ml of filtered water. Continue to taste and add sugar, seasoning, and monosodium glutamate to taste.
- Stir all ingredients on medium heat, then cover with a lid for about 5 minutes, then the cabbage is cooked.
Completion time: 20 minutes
Total calories: 135
Sauteed Pickles with Pork
Ingredients:
- Pork
- Stir-fried melons
- Onion
Processing:
- Slightly boiled to reduce the fishy smell, chopped pickles
- Put the cooking oil in the pan, wait until the oil is hot, then add the melons and sauté them thoroughly.
- Taste and add spices to taste, then turn off the heat, pour the melon onto a plate.
- Put the oil in the pan, when the oil is hot, fry the garlic until fragrant.
- Next, add all the meat and stir-fry until cooked, then add the sauteed melon. Use chopsticks to stir for about 1 minute, then add some minced chili if you want it spicy.
- Stir well for another 2-3 minutes, then add a little green onion and turn off the heat.
Castle Time: 10 minutes
Total calories: 142
Garlic Baked Potatoes
Ingredients:
- Potatoes – 670g
- Cooking Oil – 2 Tbsp
- Minced garlic – 6 cloves
- Coriander – 3 Tablespoons
- Salt – 1/2 teaspoon
Processing:
- Potatoes are washed, cut into 1cm pieces, sliced, soaked in light salted water for about 15 minutes so that the potatoes do not darken, and drain. If the potatoes are still wet, you should dry them with absorbent paper. Place the potatoes on a crispy baking tray at 205 degrees Celsius
- At the same time, put the pan on the stove, add the oil and garlic and saute for 5 minutes. Use a spoon to remove the garlic from the pot. Mix fried garlic, coriander, salt and baked potatoes
Completion time: 23 minutes
Total calories: 135
Stir-fried tofu with bean sprouts
Ingredients:
- Tofu
- Bean sprouts
- Onion
- Cooking oil
- Sliced guise leaves
- Enlightenment powder
- Chili sauce with ground dried chili
- Soy sauce, oyster sauce, sugar, soup powder
- Minced ginger and garlic.
Processing:
- First, you cut the tofu into small pieces and then fry them in a pan until golden brown on all sides, then take out the beans on a plate.
- Put the ingredients of chili sauce, ground dried chili, soy sauce, oyster sauce, sugar, ginger, minced garlic in a bowl and stir well.
- Put another pan on the stove, heat a little cooking oil, then add tofu and onion and stir-fry. Then you add chili sauce on top.
- Add the bean sprouts + 130ml of water and a little chili sauce. Cover the pot and cook for about 5 minutes on medium heat.
- Mix the sauce with the remaining 70ml of water, add a little cornstarch. Stir well and then add fried bean sprouts tofu. Stir well and continue to cook for another 1-2 minutes and our dish is done.
Completion time: 15 minutes
Total calories: 118
Fried cold rice
Ingredients:
- Cold rice
- Eggs, green onions.
Processing:
- First, take the beaten eggs into a bowl, stir well and season with spices: fish sauce, salt, sugar, monosodium glutamate, etc. Note that it should be a little lighter than usual.
- Add the rice and green onions to the eggs and stir well.
- After mixing, the rice is divided into equal pieces, then put in a frying pan with moderate heat. Notice when the eggs and rice are just cooked, turn them over.
- Finally, when both sides are cooked, drain the oil, then take it out, display and enjoy…
Completion time: 15 minutes
Total calories: 145
Fried egg bread
Ingredients:
- Loaf bread: 1 -2 loaves
- Fresh chicken or duck seeds: 1-2 fruits
- Fruit tomato or cucumber: 1-2 fruit
- Cooking oil: 1 tablespoon
- Condiments: soy sauce, chili sauce
Processing:
- Put a sufficient amount of cooking oil in a non-stick pan, heat it up. Then lower the flame. Gently crack the eggs into the pan. When the egg white turns white, gently use a small spoon to scoop hot cooking oil over the egg white.
- After about 1-2 minutes, when the egg white has solidified, use a spoon to drizzle cooking oil all over the egg until the egg reaches the desired doneness. Use a spatula to gently remove the eggs from the pan.
- Serve hot with bread and cucumber and tomato salad if you like. When serving sprinkle on a little pepper, soy sauce.
Completion time: 10 minutes
Total calories: 156
Stir-fried beef balls with enoki mushrooms
Ingredients:
- 200g beef
- 150g cumin mushrooms
- 100g carrots
- 50g of tapioca
- 10g minced garlic
- 2 teaspoons seasoning seeds
- 1 tablespoon cooking oil
Processing:
- Beef is washed, minced, added 1 teaspoon of seasoning seeds and mixed well, to absorb the meat into round balls.
- Enoki mushrooms cut off the root, wash, drain, carrots, tapioca peeled, washed. Shredded carrots, halved tubers.
- Heat 1 tablespoon of cooking oil, saute garlic until fragrant, add beef and gently stir until cooked. Add carrots and tapioca root to stir-fry first, then add the needle mushrooms, season with seasoning to taste, stir-fry quickly for about 5 more minutes.
Completion time: 20 minutes
Total calories: 156
Steamed egg with shrimp
Ingredients:
- 150g black tiger shrimp
- 5 chicken eggs
- 1 Northern herb duck egg
- 30g abalone mushrooms
- 1/2 horn chili, 1 green onion branch, 1 coriander branch,
- 1 teaspoon lower seasoning, 1 teaspoon salt, 1 teaspoon ground pepper, 1/4 teaspoon cornstarch
- Soy sauce mixed with chili sauce, cucumber, tomato, and salad served.
Processing:
- Black tiger shrimp are washed, peeled, removed only the back, boiled in water with a little salt so that the shrimp are just cooked.
- Eggs are beaten with 1/2 teaspoon seasoning, ground pepper, and cornstarch mixed with water to create a stickiness. Northern Thao duck eggs, peeled and cut into small pieces.
- Put black tiger shrimp, abalone and northern herbs in a bowl, add the egg mixture, and steam for about 15 minutes.
- Take out the eggs, garnish with chili, scallions, cilantro, serve with steamed rice, serve with cucumber, lettuce, tomato, dipping in soy sauce and chili sauce.
Completion time: 25 minutes
Total calories: 165
Oatmeal and peanut butter
Ingredients:
- 1 cup butter (or margarine)
- 1/2 cup peanut butter
- 1 cup sugar
- 1/2 cup light brown sugar
- 1 egg
- 1/3 maple syrup
- 1 teaspoon vanilla
- 1 1/2 cups all-purpose flour
- 2 teaspoons baking powder
- 1 1/2 cups rolled oats
- 1 cup of coconut
Processing:
- Heat oven to 350°F. Grease or sugar baking sheet with parchment paper or a silicone baking mat.
- In a large mixing bowl with an electric mixer, cream butter, peanut butter, and sugar until light and smooth; Beat eggs, syrup and vanilla.
- In a separate bowl, sift together all the flour, baking powder, and salt. With mixer on low speed, beat flour mixture into cream mixture until well blended; folded in oats and coconut.
- Drop the dough with a teaspoon or small biscuits into the prepared baking tray, leaving about 2 inches between the cookies.
- Bake for 12 to 15 minutes, until lightly browned.
Completion time: 30 minutes
Total calories: 120
Herbal Lemon Grilled Chicken
Ingredient
- 1 chicken
- 1 handful herbs (parsley, basil, thyme)
- 1 yellow lemon
- 2-3 slices unsalted butter
- 2 purple onions
Processing:
- Finely chop herbs.
- Leave the chicken whole, lightly poke on the thigh meat so that the marinade is easily absorbed, use a knife to separate the meat and chicken skin to stuff herbs and butter underneath the skin.
- Put the whole yellow lemon inside and use wire to fix the chicken body.
- Cut the onion in half, arrange the 4 corners on the oven tray and place the whole chicken on it. Grill the chicken with the oven that has a whole-bake preset.
- Then serve on a plate and enjoy with fries and accompanying wine.
Completion time: 50 minutes
Total calories: 190
Sauteed Asparagus with Garlic
Ingredient:
- 500g green asparagus
- Minced garlic
- Cooking oil, oyster sauce, seasoning,..
Processing:
- Asparagus cut off the old stem, peel and wash. Then boil until just cooked, not too soft and still green, take out and drain cold water
- Put the ground garlic in hot oil, fry the garlic until fragrant and slightly yellow, then add the bamboo shoots and stir well, then season with a little oyster sauce seasoning to taste.
- Best when served hot, Asparagus has a naturally sweet, crunchy, aromatic flavor.
Completion time: 10 minutes
Total calories: 135
Oatmeal Porridge, Walnuts, Almonds
Ingredient:
- 2/3 cup oats
- 2/3 cup water
- 6 walnuts
- 1 pinch of salt
- 1 little sugar
Processing:
- Peel the walnut shell and get the kernel
- Soak walnuts and almonds in slightly warm water for about 30 minutes. Almonds need to peel off the silk shell
- Finely chop walnuts and almonds. If you cook porridge for your baby, you should puree it
- Put the oats in a pot with just enough water to boil the oats, then add the walnuts and almonds to cook.
- Cook for about 4-5 minutes until cooked.
Completion time: 15 minutes
Total calories: 115
Stir-fried egg with carrot
Ingredient:
- Carrots: 1-2 pieces
- Chicken eggs: 2 eggs
- Green onions, seasoning seeds
Processing:
- Crack the eggs into a bowl, beat well, add chopped scallions and a little seasoning, stir well.
- Carrots cut into 5cm chunks, thinly sliced.
- Put the cooking oil in the pan, pour in the carrots and stir-fry, season with a little seasoning, turn to medium heat, gently stir for about 3-4 minutes to cook the carrots. Then put in a bowl.
- Add the cooking oil, heat it up, pour the eggs into the pan, use chopsticks to stir to form small pieces. Then, put the carrots back in the pan and stir well. Season to taste and can be used.
Completion time: 15 minutes
Total calories: 115
Carrot Salad
Ingredient:
- Carrots: 2
- Avocado: 1 fruit
- Onions: of
- 1 box of tuna in oil
- Seasoning: pepper, salt, sesame oil, parsley
Processing:
- Carrots are peeled, washed and cut into thin strips. Thinly sliced onions. Put everything in a bowl, add 1 teaspoon of salt, mix well and let it sit for 30 minutes.
- After 30 minutes, squeeze the onions and carrots to dry, put them in a bowl.
- Peel avocado, cut into bite-sized squares.
- Put the sliced avocado in a bowl of carrots and onions. Then, open the can of tuna in oil and put it in a bowl of carrots and butter. Season with ½ teaspoon pepper and 1 tablespoon sesame oil. Use a fork and spoon to mix well.
- Chop the parsley finely into a salad bowl, mix well, season to taste and enjoy.
Completion time: 45 minutes
Total calories: 143
Deep fried cheese sweet potato
Ingredient:
- Sweet potato 200 g
- Glutinous flour 50 g
- Mozzarella Cheese 100g
- Fried dough 150g
- White sugar 1 tbsp
- Salt 1 tbsp
- 1 chicken egg
Processing:
- Steamed sweet potatoes
- Dissolve 3/4 teaspoon of salt with water, then soak the sliced sweet potatoes for about 5 minutes and then rinse with water.
- Next, put the sweet potatoes in the steamer, place the steamer in a pot of boiling water and steam for 15-20 minutes until soft.
- Steamed sweet potato Sweet potato cake with fried cheese
- Add the remaining salt, 1 tablespoon sugar, 50g glutinous rice flour in the bowl and mix by hand until the mixture is smooth.
- Take some sweet potato and roll it into a ball, flatten it, put the mozzarella cheese in the middle and round it up.
- Prepare 1 cup of scrambled eggs, 1 bowl of breadcrumbs. Roll the cake over the egg then roll it in the breadcrumbs.
- Put the oil pan on the stove, when the oil is hot, put the cakes in and fry them until golden brown.
Completion time: 40 minutes
Total calories: 110
Pumpkin soup
Ingredient:
- 300g pumpkin
- 1/2 onion
- 1 little coriander
- 1 little unsalted butter
- Vegetarian seasoning
- 4 tablespoons whipped cream
Processing:
- Chop red and onion. Saute pumpkin + onion with butter. We stir-fry on low heat for 7-10 minutes.
- Put water in the pumpkin tattoo. Cover, braise, simmer until the squash is soft, then turn off the heat.
- Add a little coriander. Use a blender to puree. Season with seasoning to taste. Then turn on the stove and cook again.
- When serving, add fresh cream. Can be served with toasted bread.
Completion time: 15 minutes
Total calories: 125
Stir-fried chicken with cauliflower
Ingredient:
- 2 chicken thighs
- 1 small size broccoli
- Cooking oil
- 1 piece of sliced ginger, 2 cloves of sliced garlic
- Soy sauce 2 teaspoons
- 1 handful sliced red chili
- 1 teaspoon salt 1 teaspoon cornstarch
- 2 teaspoons white wine
Processing:
- Boneless chicken, cut into bite-sized pieces. Mix the chicken with the marinade and set aside.
- Cut cauliflower into bite-sized pieces and wash.
- Put a small pot of water on the stove to boil, put the cauliflower in and blanch for 2 minutes, then take out the cauliflower to drain.
- Pour a little oil into the pan, saute garlic and ginger until fragrant.
- After that, pick up all the ginger and garlic, add the chicken and stir until the meat turns white, then add chili to the island.
- Add in the blanched cauliflower, drizzle with 1 teaspoon of soy sauce, and stir to coat the mixture.
Completion time: 15 minutes
Total calories: 212
Sauteed Celery Tofu
Ingredient:
- Celery: 2 plants
- Tofu: 2 covers
- Sentence: 5g
- Shiitake mushrooms: 5 pieces
- Garlic: 2 cloves, ginger: 1 branch
- Green onions, seasoning seeds, cooking oil
Processing:
- Vegetables need to be washed and cut into pieces, tofu cut into pieces, celery washed and dried, sliced shiitake mushrooms.
- Put a pan on the stove, add a little oil, wait until the oil is hot, add the minced garlic and ginger and fry until fragrant, then add the celery, goji berries, and shiitake mushrooms and stir-fry, seasoning to taste.
- When the vegetables are almost cooked, put the tofu in and stir-fry until cooked to taste.
Completion time: 10 minutes
Total calories: 149
Beef cabbage soup
Ingredient:
- 1/4 cabbage
- 200g beef
- Seasoning: salt, fish sauce, pepper, seasoning, garlic
- A few sprigs of scallions, the smell of China
Processing:
- Wash the cabbage and cut it into small pieces. To be safe, you can soak cabbage in diluted salt water and then rinse with water. Peeled garlic, minced. Scallions, coriander, washed and finely chopped.
- Wash the beef, slice it to taste and put it in a bowl. Marinate beef with salt, cooking oil, ground pepper and minced garlic for about 15 minutes to infuse the spices.
- Heat oil in a pot, then add minced garlic and saute until fragrant. Stir in the beef until cooked. When the beef is cooked, pour it into a separate bowl.
- Bring 2 bowls of cold water to a boil in a pot. Boil water for the cabbage to boil. Taste the spices according to your family’s taste. When the cabbage is cooked, add the beef bowl. Once the water boils again, taste it again to see if it’s ready.
- Turn off the heat, put green onions and coriander into the soup pot. Ladle the soup into a bowl, sprinkle some ground pepper on top. Enjoy the soup with rice while it’s still hot.
Completion time: 20 minutes
Total calories: 234
Stir-fried squid with stomach corn and cabbage
Ingredient:
- 1 large squid about 300g
- 1 small carrot
- 200g baby corn
- 1 large stalk of cabbage
- 1 teaspoon chili sauce or satay sauce
- Scallions, oyster sauce, salt, seasoning, fish sauce, pepper, garlic, onions.
Processing:
- Clean squid, remove the ink bag and internal organs, wash, cut circles, and dry. Then marinate the squid with half a teaspoon of seasoning, half a teaspoon of salt, and let it sit for about 15 minutes before processing.
- Heat a little cooking oil, fry garlic, fragrant onions, fry squid until cooked, pour in a little oyster sauce, stir well, pour into separate bowls.
- Use the same pan, add carrots, baby corn and stir-fry, add chili sauce, half a teaspoon of salt, a little fish sauce.
- Stir-fry until carrots are cooked, then add cabbage and stir-fry, stir-fry for about 3 minutes.
- Add the bowl of squid in step 1, stir well and quickly. You should not stir-fry for a long time because the squid will be watery and the squid will be tough.
- Season to taste, turn off the heat, scoop out the plate and sprinkle some pepper on the surface, use as a stir-fry with rice.
Completion time: 40 minutes
Total calories: 240
Stir-fried bean curd with shrimp
Ingredient:
- Legumes 400g
- Dried shrimp 100g
- Red onion, green onion, seasoning, salt
Processing:
- Wash and peel the beets, cut into thin slices, do not need to be too thin because the beans are easily crushed.
- Fry the fragrant onions, add the dried shrimp and stir-fry quickly, season with salt and seasoning to taste, and put in a bowl.
- Stir-fry the bean sprouts on high heat, then add the dried shrimp and minced scallions and stir well.
Completion time: 15 minutes
Total calories: 133
Seaweed fried rice
Ingredient:
- Cold rice
- Roasted sesame
- Seaweed
- Chili sauce
Processing:
- Seaweed people chopped.
- Sesame for frying pan golden. Sesame is very easy to burn, so when roasting, people must keep the fire low and stir quickly.
- Everyone put the rice in a bowl, then added sesame and seaweed and proceeded to mix well.
- When mixing the rice, you put the rice on the surface of the bag, then cover it and roll it with a rolling pin.
- After that, the rice is rolled thin, everyone uses a knife to cut it into beautiful squares.
- Put the non-stick pan on the stove, then put the pressed rice in and proceed to fry on low heat, so that the rice is crispy (do not fry with high heat because this will make the rice very easy to burn).
Completion time: 20 minutes
Total calories: 247
Overnight Oats
Ingredient
- 1 cup rolled oats
- 1 teaspoon chia seeds
- 1/2 cup fat-free Greek yogurt
- 1 cup of milk of your choice
- 1 teaspoon vanilla extract
- 1-2 tablespoons optional sweetener can be honey or maple syrup
Instructions
- First, take all the ingredients to prepare in a large glass container and proceed to mix thoroughly until the mixture is combined.
- Then just cover the mixture and put it in the fridge for at least 2 hours or overnight.
- You can then enjoy your overnight oats, with an extra layer of nut butter and berries to help you get the best flavor.
Completion time: 30 minutes
Total calories: 112
Naked Spinach Quinoa Lasagna Casserole
Ingredient
- 1.5 cups truRoots sprouted organic quinoa
- 2.5 cups bella mushrooms, diced
- 4 cups fresh spinach
- 1/2 medium yellow onion, diced
Marinara Mixed
- 2 cups organic marinara sauce
- 2.5 cups vegetable broth
- 1 cup 1% fresh cheese
- 1 cup full-fat ricotta cheese
- 1 teaspoon Italian seasoning
- 2 teaspoons garlic powder
- 1/8 teaspoon sea salt
- 1/8 teaspoon ground pepper
For the top
- 4 medium tomatoes, sliced
- 1.5 cups chopped mozzarella
Instructions
- In an oven, preheat it to 375ºF and drizzle a generous amount of coconut oil over the previously soured casserole.
- The next step that you have to take is to prepare the vegetables. It will then be done by slicing the mushrooms and dicing the onions. Put all the vegetables in the same dish of the casserole that has been sprayed with oil.
- Add truRoots Whole Grain Sprouted Quinoa to casseroles and set aside. Mix all ingredients for marinara, mix together in a medium bowl and mix well with the casserole. You have to make sure everything is well mixed.
- Cover with tin foil and bake for 30 minutes, remove and stir. After stirring well, return to the oven for about 30 minutes, covered.
- After 30 minutes, take it out to add sliced tomatoes and mozzarella cheese on top and put it back in the oven for 2 minutes.
- Finally, you take it out and let it cool to enjoy, this dish can be served with fresh basil and a glass of red wine.
Chicken Quinoa Soup
Ingredient
- 2 tablespoons olive oil
- 1 teaspoon minced garlic
- 2 teaspoons fresh ginger
- Fresh grated lemongrass coffee: 2 teaspoons
- 3 large carrots, sliced and halved
- Celery, thinly sliced : 3 stalks
- 1/2 medium yellow onion, diced
- 8 cups chicken broth
- 3/4 cup uncooked quinoa
- 1 tablespoon Frank’s Hot Sauce
- Rosemary bouquet
- 1 oz zucchini, washed
- 1 lb chicken breast, boned and skinned
- 3 bay leaves
- 1/4 teaspoon salt
- 1/8 teaspoon ground pepper
- 1 medium lemon, juice
- Fresh parsley, to serve
Instructions
- First step everyone needs to prepare the vegetables, slice and halve 3 large carrots, cut 3 more large celery stalks and then diced half of a medium yellow onion.
- Heat 2 tablespoons of olive oil over medium heat, then increase to high. When you feel the aroma of olive oil, add minced garlic, ground ginger, lemongrass, carrot, celery and onion and stir-fry for about 5 minutes.
- When the onions have turned yellow, add all the ingredients: chicken broth, quinoa seeds, hot sauce, bunch of rosemary, peas, raw chicken breast, bay leaf, salt and pepper. Then mix the mixture well and continue to boil, once the water boils, cover and reduce the heat for about 30 minutes.
- After 30 minutes of opening the lid, remove the bunch of rosemary and discard. Put the chicken breast on a plate, use 2 forks to shred, then put in the stock pot and mix well.
- Finally turn off the heat, for more flavor squeeze an adequate amount of lemon juice and mix.
Completion time: 50 minutes
Total calories: 152
Crock Pot Teriyaki Chicken
Ingredient
- 1.5 chicken breasts, boned and skinned
- 1 cup Homemade Teriyaki Sauce
- 2 tablespoons cornstarch.
- 1 large red bell pepper, chopped
- 2 cups of snow peas
- 3 cups broccoli, chopped
- 1/2 small white onion
- 2 teaspoons minced garlic
- 2 tablespoons olive oil
- 2 teaspoons sesame seed oil
- Salt and pepper to taste
- 1 cup long grain white rice
- 1 cup of water
Instructions
Crock Pot Teriyaki Chicken
- On a slow cooker, add the chicken breasts and add the homemade teriyaki sauce on top then cover and cook slowly for about 2-3 hours or on low.
- After the specified time the chicken will be cooked, proceed to remove the chicken from the slow cooker and place on a plate. Chop the chicken into small pieces and set aside.
- For the slow cooker, turn the heat up to high, sprinkle the cornstarch into the sauce, and stir until the cornstarch dissolves.
- Continue to cover the slow cooker and cook for about 10 minutes. Then add the chopped chicken to the pot and mix well to combine the mixture.
Vegetable
- Preheat the oven to 375ºF to prepare vegetables while the chicken is cooking. Then start to put all the prepared vegetables on the baking tray and spread the olive oil and sesame seed oil evenly over the vegetables and bake. Don’t forget to season with salt and pepper for a delicious taste.
- When you are done with the preparation, put the baking tray in the oven and bake for 10-15 minutes.
Rice
- Wash the rice thoroughly, put the rice in a medium saucepan, add water and bring to a boil over high heat.
- Then turn down the heat to low, cover and wait until the water evaporates and the rice is light and fluffy.
Teriyaki Chicken Bowl
- Prepare 4 to 6 bowls of rice and divide the chicken and vegetables evenly into the bowl, you can enjoy it right away or put it in a box to cover.
Rainbow Sesame Noodle Salad
Ingredients
- 4 oz pasta
- Sliced sugar peas: 1 cup
- Medium green chili: 1, sliced
- Medium red chili: 1, sliced
- Medium purple onion: 1/2 bulb, sliced
- Medium cucumber: 1/2, thinly sliced
- 1 large carrot, grated
- 1 tablespoon bagel seasoning
- Sesame Dressing
- 1/4 cup sesame oil
- 1 teaspoon lemon juice
- 1/2 tablespoon minced garlic
- 1/2 tablespoon rice vinegar
- 2 teaspoons soy sauce
- 1/2 teaspoon fresh ginger
- Prepared white sesame seeds 1/2 teaspoon
- 1 teaspoon maple syrup
Instructions
- Place the noodles in the previously boiled large boiling water and stir periodically.
- Continue cooking the noodles for 5-7 minutes then strain the water and drain the noodles under cold running water and set aside.
- Next proceed to slice all the vegetables prepared earlier and put in a large bowl.
- Prepare a jar, put all the ingredients for the sesame sauce in it. Cap the jar tightly so it doesn’t come loose and shake until the ingredients are combined.
- Noodles, bagel seasoning and remaining noodle salad in a large bowl and mix well. Continue to add the sauce to the mixture, mix the salad and stir until the sauce coats all the ingredients.
- After completing the above steps, place the dish in the refrigerator for at least 30 minutes to chill. Then remove from the refrigerator a few minutes before serving, and add salt and pepper to enhance the taste.
Completion time: 69 minutes
Total calories: 151
Baked Eggs Omelet Denver
Ingredients
- 8 eggs, large
- Greek yogurt: 1/4 cup fat-free, plain
- 1 large green chili, diced
- 1/2 large white onion, diced
- 1/3 lb. Cooked ham, diced
- 2 cloves of minced garlic
- 1/8 teaspoon salt
- Pepper flavor
- 1 cup shredded cheddar cheese
Instruction
- Preheat the oven to 350ºF, on a casserole dish that has been cut about 9 x 13 inches, spray cooking water over and set to an angle.
- Prepare a medium bowl to whisk the eggs combined with the Greek yogurt.
- Next add the ingredients including: green peppers, white onions, ham, garlic, salt and pepper to the casserole dish. Then continue to mix the beaten egg and yogurt on top of the vegetable and ham mixture.
- The last step is just put in the oven and bake for 30 minutes. When taking the dish out of the oven, just pour cheese on top and bake for another 10 minutes to enjoy.
Completion time: 45 minutes
Total calories: 135
Vegetarian Sweet Potato Lasagna
Ingredients
- 1.5 cups whole ricotta milk
- 1.5 cups low-fat cottage cheese
- 1 can of 15 oz sweet potatoes (~ 1.5 cups)
- Prepared fresh rosemary 1 teaspoon, chopped
- 2 tablespoons olive oil
- 1 large yellow onion, diced
- 3 large handfuls of spinach
- 1 jar 24 oz . organic marinara sauce
- Dried oregano leaves 1 teaspoon
- 2 teaspoons garlic powder
- a pinch of black pepper
- a little sea salt
- 12 lasagna noodles
- 1/2 cup mozzarella cheese
Instructions
- Preheat the oven to 375ºF to make baking easier, spray non-stick solution on the baking dish or cake pan.
- Prepare 12 dishes of lasagna noodles, on the noodle box there are instructions that you can refer to and follow.
- Sweet potato cheese is made by mixing together whole ricotta milk, mashed sweet potatoes, a little cottage cheese, and rosemary.
- Heat oil in a large saucepan over medium heat. Add the onion to the heated pan and saute for about 5 minutes. Then add the spinach and saute for 2 more minutes, when the vegetables are cooked add the marinara sauce and seasoning and simmer for another 2-3 minutes.
- By layering the noodles, cheese and sauce you get lasagna, keeping in mind that there should be a layer of noodles on top.
- Once arranged, just bake at 375ºF for 25 minutes, finally sprinkle with mozzarella cheese and continue to bake for another 5-10 minutes to enjoy.
Completion time: 50 minutes
Total calories: 144
Grilled BBQ Chicken Bowls
Ingredient
- 1.5 cups white rice (or any rice)
- 3 cups of water
- 2 teaspoons dried thyme
- 1/2 teaspoon allspice
- 1/4 teaspoon nutmeg
- 1/4 teaspoon cinnamon
- 1/4 teaspoon cayenne pepper
- 1 teaspoon garlic
- 1/4 teaspoon pepper
- 1/4 teaspoon salt
- 2 lbs chicken breast, boned and skinned
- 1/3 cup bbq sauce (any kind)
- 4 cups raw kale lettuce
- 1/4 cup lemon juice
- 1/4 cup apple cider vinegar
- 2 teaspoons honey
- 1/2 onion, thinly sliced
- 1/4 cup cilantro, chopped
- Black beans + corn
- 1 can of 15oz black beans, washed
- 2 ears of corn, finely chopped
- 1 teaspoon dill
- 1/2 lemon, juice
- Optional Toppings: Homemade Cheese & Milk Salad
- Avocado
- Lemon juice
Instructions
- Preheat the oven to 400ºF, for a pot containing rice and water. Bring to a boil, reduce the heat until the rice is light and fluffy, then turn off the heat and set aside.
- Prepare a small bowl, mix all the seasonings for the bbq chicken in a small bowl to spread the dry mixture evenly over the chicken breasts.
- Place the chicken breast that has been evenly seasoned and corn on the grill for 20-25 minutes, turning the corn once every 5 minutes.
- Flip the chicken breasts after grilling for about 10 minutes and add half of the bbq sauce and bake for 10-15 minutes.
- Take advantage of the time when the chicken is being grilled, put all the ingredients for the coleslaw in a large bowl to mix well and then put it in the refrigerator.
- Beans, cumin and lemon juice are mixed in a separate bowl, corn and chicken for a separate place. The corn needs to be cut off the core and put in a bowl, add the black bean mixture and mix well.
- Grilled chicken breast, cut into cubes and brush with remaining bbq sauce, in 6 bowls, divide chicken breasts evenly, prepare a box if you want to keep it in the fridge.
- Divide the corn, slaw and rice mixture evenly into the bowl and you’re good to go.
Completion time: 45 minutes
Total calories: 154
Cauliflower Tikka Masala
Ingredient
- 2 tablespoons buttermilk (optional extra olive or coconut oil)
- Large sweet potato: 2 peeled and chopped
- 1 minced purple onion
- Large head cauliflower: 1 and chopped
- 1.5 oz greasy coconut milk
- 1.5 oz ketchup
- 2 tablespoons garam masala
- 1 teaspoon ginger
- 1 teaspoon turmeric
- 1/8 teaspoon cayenne pepper
- 1/2 teaspoon nutmeg
- 1 teaspoon cinnamon
- Ground chipotle powder: 1/4 teaspoon
- 6 cloves of minced garlic
- 1 tablespoon maple syrup
- 1 garbanzo bean 15 oz
- 10 oz frozen, uncooked peas
Instructions
- In a large pot, add olive oil and cook over medium heat until fragrant, then add the sweet potatoes to the pot.
- Stir-fry sweet potatoes for about 6-8 minutes, stirring every two minutes, then cover.
- Continue to add the onion and cauliflower to the pot and cook for about 2-3 minutes.
- With the rest of the ingredients prepared earlier, put in a pot, mix well and boil over low heat for 15-20 minutes. Turn off the stove to cool and then you can eat it with brown rice and you have healthy college meals.
Completion time: 45 minutes
Total calories: 143
Banana Pancakes
Ingredient
- 1 banana
- 1 egg
- 5 large spoons of oatmeal
- 1 teaspoon salt
- 1 teaspoon cinnamon powder
- Honey
Instructions
- Take the prepared banana, use a spoon to mash it vigorously. Place ingredients such as eggs, oats, salt and cinnamon in a large bowl and proceed to mix well with the mashed banana.
- Put a medium pan on the stove, wait for the pan to heat up, then spread a thin layer of oil on it and reduce heat. Use a large spoon to scoop the cake mixture into the pan and proceed to spread the cake evenly. Just wait about 2 minutes to start flipping the cake back to the top, then wait about 1 more minute for the cake to be cooked. ,
- Do the same with the rest of the cake mix. Once the cake is done, place it on a plate. You can also add honey as you like and garnish with sliced blueberries, bananas or zucchini.
Completion time: 15 minutes
Total calories: 145
See also
3 Meals A Day Diet: How Often Should You Eat For Weight Loss?
Healthy 700 Calorie Meals You Won’t Have Enough Of
The Best Low Calorie High Volume Meals That’ll Fill You Up
How to Eat Healthy on a Budget?
Set a Budget + Make a Plan
You have to learn and learn how to budget. While this work doesn’t come naturally, you can give it a go and make it a habit.
First, find out how much money you have and can afford when it comes to groceries. Then proceed with budgeting and try to stick to the given budget.
When budgeting, there are a few tips you can use. For example, when choosing recipes to save money, choose dishes that use the same ingredients as overnight oatmeal, oat biscuits, Thai chicken pad, and grilled chicken. This will effectively save you an extra amount of cash.
Besides, people can completely reserve some cash to go out. There are so many ways to save money, you can also choose not to overeat during college. Spend more time playing with friends or family.
Where do you shop matter?
Where to shop is also one of the important issues for healthy college meals. Find out which stores have the best prices to buy. They also offer a number of places that you can refer to such as Trader Joes and Fresh Thyme, or Lunds and Byerlys and Whole Foods, which will have extremely good quality.
Plan to only shop once or twice a month in large quantities to gradually use.
Shop the sale
Discounted prices are one of the important ways to save money. When you go to the grocery store, pay attention to see if they have any discounts. You can also swap out similar components if there’s a discount.
Buy in bulk cheaper items
Large quantities of items is also a way of purchasing to save you a lot of budget. Once you’ve spent some time shopping, try to buy all the essentials in bulk. The next time you don’t have to go shopping but buy in bulk, the store owners will give you an extra discount. A list of items below will give you an idea of the bulk items you need can refer to:
- Oatmeal
- Olive oil
- Quinoa
- Brown rice
- Balsamic vinegar
- Flour
- Chocolate Chips
- Maple Syrup
- Honey
- Whole wheat pasta
- Chicken meat
Meal preparation
You can save time as well as money by making larger meals and snacks early in the week so that later meals can be eaten. Get in the habit of preparing meals every day. This not only saves money, time and effort, but also helps you get healthy college meals.
The best kitchen appliances for preparing meals
Slow cookers and Instant Pots will be extremely useful tools for you to prepare food faster. Especially when going to university, you should bring these tools. Cooking while in the dorm has also become easier. In addition, prepare a blender and a glass meal preparation container.
Don’t forget about balance
A good choice to make healthy college meals is to eat fresh and pure ingredients as much as possible. Besides, you should also enjoy fun parties, burger nights and join fun events with friends. These activities will help you balance your life effectively.
The 30 cheap and quick healthy meals for college students will definitely be cheap dishes suitable for students but still full of nutrients. The formulas given by Kerri Ann Jennings are based on real experiences. Healthy college meals are very necessary for the body, so if you are a student, you should learn carefully.
Don’t forget to find out more Diet plans and Recipes on Kerriannjennings.com
