In these trying times, food insecurity has become a pressing issue. Due to unforeseen circumstances, many individuals and families have found themselves questioning the origin of their next meal. Food in America is inexpensive when a person pares down to just the staples, but often lacks the knowledge on how to properly prepare it. So, here are five inexpensive meals when money’s an issue:
Chili
Ingredients:
2 cans of kidney beans (dark or light red)
2 cans of petite diced tomatoes
1 lb. or less of ground beef (since this is the most expensive part, use as much as you want to pay. By excluding, the recipe can be made vegan)
1 diced green bell pepper
1 diced medium yellow onion
3 tablespoons of chili powder
3 tablespoons of sugar
salt to taste
black pepper to taste
1 - 2 grated cloves of garlic (optional)
How to cook:
Place ground beef in a stock pot on a low heat and cook until browned, chopping with a spatula until the meat is crumbled. Add diced onion and green pepper to the meat and cook until the onion is translucent and the green pepper is soft (add garlic and cook with other vegetables if wanted). Next, add in chili powder, salt and black pepper constantly stirring mixture until fragrant. Add canned goods with liquid followed by two to three cups of water or stock to desired thickness of chili. Bring chili to boil then lower to a simmer and cook for at least an hour. Add water as needed.
Poor Man Husband Casserole
Ingredients:
1 lb. ground beef
1 diced medium yellow onion
1 diced carrot
1 minced celery stalk
1 minced clove of garlic (2 or 3 if more preferred)
1 tablespoon Worcestershire sauce
2 tablespoons of flour
4 peeled sliced medium potatoes (any type)
1 cup of milk
1 package instant gravy mix (optional)
Grated cheddar cheese to preference
Salt and pepper to taste
How to cook:
Preheat the oven to 350 degrees Fahrenheit. In a large stockpot, submerge the sliced potatoes in cold water and bring to a boil then set aside. In a medium saucepan, brown the beef on a medium heat then add the vegetables (excluding potatoes). Once the onions are translucent and the carrots are soft, add flour and stir constantly until flour is browned.
Next, add milk (or water) plus Worcestershire and bring the mixture to a boil producing a thick brown gravy (use powdered mix if preferred). If the potatoes are done cooking, drain them and layer them on the bottom of a casserole dish, pour milk into the dish until the base of potatoes is just covered. Next, pour the gravy overtop of the potato and milk mixture before layering the top of the casserole with cheddar cheese. Bake the casserole in the oven until the mixture is boiling. Before removing, place the casserole under a high broil until the cheese is browned. Remove from the oven and cool.
Vegan Curry
1 can of crushed tomatoes
1 small can of tomato paste
4 peeled and sliced potatoes
2 cups of vegetable stock
1 diced medium yellow onion
2 minced cloves of garlic
1 can of dark red kidney beans
1 tablespoon of cumin
1 tablespoon of curry powder
1 teaspoon of cinnamon
½ a teaspoon of nutmeg
1 teaspoons of allspice
2 tablespoons of plain yogurt or sour cream (optional obviously makes the dish not vegan)
Salt and pepper to taste
How to cook:
Heat a neutral oil in the bottom of a large high-wall frying pan on a low heat. Fry the onions until they are close to golden then add garlic and cook for 30 seconds to a minute. Add in the spices and then fry until fragrant (be careful not to burn it). Next, add the canned tomatoes, tomato paste and stock and simmer till the oil separates from the tomatoes. Once the oil is separated, add in the potatoes and beans and cook until the potatoes are golden and tender. If you wish to add yogurt or sour cream, turn off the heat and wait until boiling stops, then stir in the preferred ingredient.
Refried Bean Enchiladas
Ingredients:
Flour or corn shells at store according to preference
2 cans of pinto beans
1 diced medium yellow onion
1 minced clove garlic
1 teaspoon of cumin
Salt and pepper to taste
For sauce:
1 can diced tomatoes and green chilis
1 can enchilada sauce
1 ½ teaspoon cornstarch
Desired cheese to top (about two to three cups)
How to cook:
In a medium skillet or saucepan, fry onion until it’s translucent. Then, add garlic and fry until the onions are golden. Add in the drained pinto beans drained, followed by cumin and salt. Fry mixture for 1 to 2 minutes before covering with water and bringing to a simmer. While the beans simmer, take the back end of a spoon or flipper and squash the beans underneath. Continue cooking and squashing until the desired thickness is reached
This is a basic sauce: Take the canned ingredients and pour both into a small saucepan bringing up to a boil. Next, take the cornstarch and mix it with half a part water in a cup producing a slurry (so it does not clump when added to sauce). Add the slurry to the sauce until thickened.
Assembly and baking:
Preheat an oven to 350 degrees Fahrenheit. In a baking dish, layer the bottom with a layer of sauce. In a small frying pan, add oil, and heat tortilla shells before taking them off, adding filling and pressing into a baking dish. Repeat until filled. Then add sauce, followed by cheese and bake in the oven until boiling.
Navy Bean Soup
Ingredients:
3 cans of navy beans or great northern
1 diced onions
2 diced and peeled medium potatoes (red)
1 carrot (about 6 baby carrots)
1 minced stalk of celery
2 cups of chicken stock
½ lb. cured meat ground or cubed
1 minced cloves garlic (optional)
1 teaspoon of cayenne pepper
3 tablespoon of butter
In a large stock pot, melt butter on medium-low heat and then simmer vegetables (excluding potatoes until translucent to golden). If using a raw meat, add once vegetables are translucent. For cooked meat, add in after liquid. Add in seasoning until heated through. Add in 2 cups water and stock and bring to a simmer before adding in potatoes. Simmer for at least one hour. Add salt as needed.
