How I Make 20 Healthy Meals for $30

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2023-10-12に共有
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: www.drinktrade.com/brian.

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STAINLESS BOWL: amzn.to/3pTBCTo
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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:
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

コメント (21)
  • @someguy4262
    Congratulations on being one of the only YouTube cooks who actually seems to understand what a budget is for real people
  • @armuk
    PLEASE MAKE THIS A BUDGET MEAL PREP SERIES!
  • As a person who LOVES to cook but is getting pretty burnt out with life and choice fatigue (and also has an increasingly tight budget) I would be THRILLED to see this type of video repeated a few times over with different weekly plans Thanks Brian and Lorn!
  • @Derek2001
    Just finished the entire menu and both me and my wife agree that every meal was delicious. Other than having to purchase a few of the pantry staples, this cost me around $37-$40 total. And the great thing was that we even had enough to do a couple of breakfast items with the items left over, so no waste. Hands down, one of the best videos. Keep them coming.
  • AS A SINGLE SENIOR MALE ON AN EXTREME BUDGET I CANT THANK YOU ENOUGH I WILL BE MAKING ALL OF YOUR DELICIOUS MEALS I CAN'T WAIT I HAVE MY SHOPPING LIST READY .🎉❤🎉❤🎉❤
  • @caleb4thand10
    Yo, everyone please watch this video 20 times, like it, and post it everywhere. This is the kind of content we should be rewarding, not some dude cooking wagyu in the talo of some rare species of duck and then covering with gold. This is actionable, helpful content. I've legit been really stressed about the grocery budget lately. Was able to cut it in half this week, and I just made the first meal tonight and my wife loved it! Bri, a couple more videos in this vein and I'll be set! Thanks so much for the awesome content
  • People ain't watching stuff like this cause it's entertaining anymore they're watching it cause they need help.
  • @rdmanley
    Just bought my groceries home. My total cost was $37.38. (Part of the country plays a part) And I did substitute a few ingredients such as flour tortillas vs Tostada shells, for personal preference. The most expensive thing I bought was the frozen peas at $4.79 a bag. Crazy! I can't wait to start cooking!
  • @cmdvalle
    As a Brazilian, I cannot help but notice how similar this approach is to our traditional way of cooking and planning our meals throughout the week, though with the implementation of different techniques and ingredients (mainly spices). It really made me appreciate our food culture and resourcefulness!
  • @timo8solon
    Yes! I would LOVE this to be a series! Different ingredients different meals. It’s one thing to make a meal but trying to minimize costs and stretch your ingredients through out a week is so helpful to watch and get ideas for
  • @mommam.6101
    I just wrote a long comment praising your good looks and appealing personality, then exited without posting. So, I will just say that I appreciate your videos because as a widow over 80 I've lost my interest in food and have just been eating junk. I watch food videos such as yours to try to jump-start my appetite. Thank you.
  • Hey man, I'm a sous chef in a fancy steakhouse in Las Vegas. I am following your lead for 3 reasons; inflation, high blood pressure, and easy clean up, something that very few culinary YouTubers address!
  • I'm not on a tight budget like this, but I really like the format of this video - the meal planning, leftover-using, and focus on simple recipes and basic techniques are all very useful to me as a very new cook.
  • @dylanjfrank28
    I love these types of videos! Learning how to cook practically is such a huge skill and not always emphasized with the countless videos online showing regular recipes! I love how you show how to mix and match your leftovers to stretch out your food and leave minimal waste while also keeping your meals feeling creative and tasty. I personally would love more videos like these!
  • @Basomic
    Just made Night 1's dinner—sooo freaking good. Can't wait to continue eating the beans and rice but also the next recipes. And my grocery bill (exclusively from Aldi) came out under $30. Thanks so much! More videos like this every so often would be greatly appreciated Edit: All of the meals were amazing, and this will be a recipe I come back to many times. My total came to under $30 because I made a few substitutions/omissions (I already had some ingredients, instead of buying a poblano from another store, I used green peppers and jalapenos, I used a mix of kale and spinach). I'd also recommend eating the roasted leg quarters over two days; for me, there's plenty of chicken to enjoy over multiple meals though it obviously won't be as fresh and crispy the second day. The soup also holds great in the freezer and is a great way to use whatever leftover ingredients are in the fridge (green peppers, cherry tomatoes, cilantro, etc.). I also don't have chicke buillon in my pantry, so I just made sure to include all the pan drippings from the roasted chicken in with the soup to compensate for more chicken flavor.
  • My husband and I just LOVED these recipes. I made everything exactly as posted and, I must say, it was a wonderful week of truly delicious meals plus most nights were just so darned easy! We loved everything - the rice, refried beans and those crispy-skinned chicken legs were the highlights of the week BUT the tostados were just so darned delicious!....we can't wait to repeat this whole meal prep but with different veggies (roasted brussels sprouts and carrots for sure!) We are still talking about those tostados - I would have never thought of feta cheese and that squiggle of sriracha was perfection! Thank you, thank you!
  • @dimilton3166
    I loved this video! Yes, people may “not” have the capability to buy these things for $30 due to their location or inflation, but y’all can’t deny that he made BOMB food from inexpensive ingredients. There are too many people who need to save money for bills and this is an incredibly helpful guide. Thanks, Bri!
  • @Kevin-to2bt
    Thank you. You're the Real-MVP. Even added the grocery list. This is the content we all need right now.
  • @Audiele
    My husband and I followed this video last week. Everything was delicious and easy! I'd love to see this become a series! Made planning and prep so much easier. Thank you!
  • @brian7593
    I'd like this to be a weekly series too. Give me a list of groceries and a handful of ways to use them. It makes meal planning a breeze and keeps me from eating the same thing every night.