Cooking 101: Easy, Nutritious, and Inexpensive Recipes

When you're in college cooking for yourself can be challenging. You're so busy with school, work, and everything else that is thrown your way. When you're in a time crunch, fast food and processed foods may seem like the only quick options available. However these calorie filled foods may not be the best for your health. Try these delicious, quick, cheap, AND nutritious meals:

12-Minestrone Soup (6 servings)- Estimated cost per serving $1.50

2 (14 oz) cans of chicken broth, low sodium
1 cup water
2 (15 oz) cans Italian style stewed tomatoes, undrained
4 oz of whole wheat or wheat blend pasta (1/4 of a pound box)
1 (15 oz) can of kidney beans, rinsed and drained
8 oz (1/2 of a 16 oz package) frozen mixed vegetables

1. Combine chicken broth, water, and stewed tomatoes in a large sauce pan over medium/high heat. Bring to a boil.
2. Stir in the remaining ingredients (pasta, beans, and veggies).
3. Bring to a boil. Lower the heat and simmer for 9 minutes or until pasta is tender.

Nutrition Information per serving (~1 1/2 cups)
240 calories, 1 g total fat, 47 g of carbohydrate, 14 g of dietary fiber, 13 g of protein, 430 mg of sodium

Good source of Vitamin A, Vitamin C, and Iron

Savory Salmon Melt (2 servings)- Estimated cost per serving $1.50

1 (6 oz) can pink salmon in water, drained
1 large carrot, pealed and shredded*
3 Tbsp of light mayonnaise
2 whole wheat English muffins, sliced in half
2 Tbsp of shredded cheddar cheese

1. In a small bowl, mix together salmon, carrots, and mayonnaise
2. Toast the English muffin halves in the toaster
3. Place toasted muffin halves on a microwave safe plate
4. Spread 1/4 of the salmon mixture on each muffin half; sprinkle with cheese
5. Heat on high in the microwave for 1 minute or until cheese is melted

*Shred the carrot with a cheese grater or vegetable peeler. You can also buy pre-shredded carrots at the grocery store, about 2/3 cup=1 carrot

Complete your meal with a serving of fresh or canned fruit, and a cup of low fat milk

Nutrition Information per serving (2 muffin halves)
340 calories, 14 g of total fat, 3 g of saturated fat, 950 mg of sodium, 32 g of carbohydrate, 6 g of dietary fiber, 26 g of protein

Good Source Vitamin A, Calcium, and Iron

Did you know? Salmon is a great source of Omega-3 fatty acids. These healthy fats may decrease your risk of heart attacks and strokes. The American Heart Association recommends eating fish (especially fatty fish like salmon, sardines, tuna, herring, and mackerel) 2 times a week. Canned salmon is an inexpensive way to eat salmon. Other good sources of Omega-3 fatty acids are canola oil, walnuts, flax seeds, and flax seed oil.

Give these recipes a try to maintain your health and your bank account!

http://www.mnsu.edu/shs/healtheducation/bmc