Curry Chicken Grilled

Grilled Curried Chicken Thighs Recipe

Curried Chicken Thighs

Meal Prep Made
Curry comes in so many varieties and colors. For this Grilled Curry Boneless Chicken Thigh recipe we used a green Thai curry from a brand called Vitasia. The curry is mildly spicy which keep you craving another bite.
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Prep Time 5 minutes
Cook Time 20 minutes
Marinate 30 minutes
Course Dinner
Cuisine Asian
Servings 4
Calories 405 kcal
Avg Cost Per Serving $1.00
Avg Recipe Cost $4.

Equipment

  • Grill or Grill Pan

Ingredients
  

  • 4 Ounces Thai Curry Paste
  • 1.5 Pounds Boneless Chicken Thighs

Instructions
 

  • Start with boneless thighs, we buy bone in thighs when they are on sale and debone them and store in the freezer until a day or two before we are ready to use them.
  • Mix approximately on ounce of curry paste per thigh and rub them all over
  • Grill on a medium direct heat for approximately 20 minutes or until the thermometer reads 165 degrees F

Video

Notes

We used Vitasia brand Green Thai Curry You may substitute another brand but check the calories as all curry pastes are not created equal.
Approximately 4 good sized thighs. We leave the skin on for these.

Nutrition

Calories: 405kcalCarbohydrates: 3gProtein: 28gFat: 30gSaturated Fat: 8gPolyunsaturated Fat: 6gMonounsaturated Fat: 13gTrans Fat: 1gCholesterol: 167mgSodium: 131mgPotassium: 349mgFiber: 1gSugar: 2gVitamin A: 4598IUVitamin C: 2mgCalcium: 53mgIron: 2mg
Keyword budget, chicken, easy, Spicy
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Stuffed Peppers

Mexican Stuffed Bell Pepper w/ Ground Beef Recipe

Mexican Stuffed Bell Pepper

Meal Prep Made
Mexican stuffed peppers filled with beef chili or leftover taco meat are a great meal. Add some yellow rice to give it heartiness and top with cheese.
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Course Dinner
Cuisine Mexican
Servings 6

Ingredients
  

  • 2 Servings Leftover Chili or Taco Meat Mixture
  • 1 Cup Yellow Rice
  • 1/2 Cup Shredded Cheddar Cheese
  • 6 Bell Pepper
Keyword Repurpose Leftovers
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Beef Chili

Beef Chili Recipe

Beef Chili w Ground Beef

Meal Prep Made
Chili made with ground beef, tomatoes, peppers, and onions warms the soul on a cool evening. If you are not counting the calories feel free to top it with your favorites like cheddar cheese, sour cream, avocados. If you feel really decadent add some crunch with corn chips.
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Prep Time 5 minutes
Cook Time 25 minutes
Total Time 30 minutes
Course Dinner
Cuisine Mexican
Servings 6
Calories 549 kcal
Avg Cost Per Serving $2.87
Avg Recipe Cost $17.22

Equipment

Ingredients
  

  • 2.5 Lbs Ground Beef 80% Lean
  • 28 Ounce Whole Peel Tomatoes
  • 1 Poblano pepper
  • 1 Yellow onion
  • 2 Jalapeno Peppers
  • 1.5 Tsp Sea Salt
  • 6 Ounce Tomato Paste
  • 1.5 Tbsp Chili Powder
  • 1.5 Tsp Ground Cumin
  • 1 Tsp Onion Powder
  • 1 Tsp Chipotle Powder
  • 1/2 Tsp Cayenne Pepper
  • 1/2 Tsp Tabasco Sauce

Instructions
 

  • Wash Peppers
  • Rough Cut Onion
  • Add onions to a frying pan with a little olive oil
  • Add the peppers to the frying pan
  • Cook until glistening
  • Transfer to a large pot
  • Turn up the heat to medium
  • Add the ground beef
  • Break the beef up as it cooks
  • Cook until there is no more pink color in the beef
  • Add the beef to the large pot
  • Add the tomato paste and stir to coat the meat
  • Add the sea Salt
  • Add the chili powder
  • Add the Cumin
  • Add the Chipotle
  • Add the tomatoes
  • Break the tomatoes apart in the pan
  • Add the Tabasco
  • Add the Cayenne pepper
  • Add the beans
  • Let everything cook together at least 15 minutes
  • Serve as it
  • Or serve with your favorite toppings

Video

Notes

Beef Chili is surely a comfort food as far as we are concerned. This chili is packed with flavor even without any toppings.  Toppings are not included in the overall nutritional information. 

Nutrition

Calories: 549kcalCarbohydrates: 15gProtein: 36gFat: 39gSaturated Fat: 15gPolyunsaturated Fat: 1gMonounsaturated Fat: 17gTrans Fat: 2gCholesterol: 134mgSodium: 1173mgPotassium: 1181mgFiber: 4gSugar: 8gVitamin A: 1479IUVitamin C: 42mgCalcium: 106mgIron: 7mg
Keyword Dinner, easy, Fall Meal, Spicy
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Ground Chicken Taco Salad

Ground Turkey or Chicken Taco Bowl Recipe

Ground Turkey or Chicken Taco Bowl

Meal Prep Made
The next Taco Tuesday you can cut the cost, carbs and the calories when replacing ground beef with ground chicken or turkey and eliminating the shells . This taco salad is flavorful and quite satisfying.
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Prep Time 10 minutes
Cook Time 20 minutes
Course Dinner, Lunch, Main Course
Cuisine Mexican
Servings 6
Calories 222 kcal
Avg Cost Per Serving $1.38
Avg Recipe Cost $8.34

Equipment

Ingredients
  

  • 1 lb Ground Chicken or Turkey
  • 2 Jalapeno Pepper
  • 1 Poblano Pepper
  • 1 Onion
  • 15 OZ Black beans
  • 1 Cup Lettuce
  • 1 Tsp Chili Powder
  • 1/2 Tsp Ground Cumin
  • 1/4 Tsp Cayenne Pepper
  • 1/2 Tsp Salt
  • 1 Tomato
  • 2/3 Cup Water

Instructions
 

  • Wash the Poblano pepper
  • Wash the Jalapeno pepper
  • Wash the tomato
  • Rough cut the Poblano
  • Mince the Jalapeno
  • Rough cut the onion
  • Add olive oil to the frying pan
  • Turn the heat to med low
  • Add the onions and peppers
  • Cook until glistening then remove to a bowl
  • Turn the flame to medium
  • Add in the meat
  • Break the meat apart and spread the it out so it cooks evenly
  • Cook until all the pink color is gone then add back the vegetables
  • Add the (taco seasonings)
  • Stir until evenly distributed
  • Add the water
  • let it simmer
  • Drain and rinse the black beans
  • Add the beans to the mixture
  • Mix and let cook
  • Serve family style
  • Or make individual taco bowls

Video

Notes

Note We finished the bowl with salsa, sour cream, avocado, and cheese.  These are optional and not calculated into the nutritional or cost  information. 

Nutrition

Calories: 222kcalCarbohydrates: 21gProtein: 20gFat: 7gSaturated Fat: 2gPolyunsaturated Fat: 1gMonounsaturated Fat: 3gTrans Fat: 1gCholesterol: 65mgSodium: 249mgPotassium: 796mgFiber: 7gSugar: 2gVitamin A: 495IUVitamin C: 26mgCalcium: 38mgIron: 3mg
Keyword easy, family, protein
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Greek Mason Jar Salad

Greek Mason Jar Salad Recipe

Greek Mason Jar Salad

Meal Prep Made
Who does not love a good Mediterranean salad? It is even better when you can take it with you in a tidy little jar that won't drip or spill in your lunch bag. Not traveling with your salad? No problem, this same recipe will fit nicely into a bowl as well. The cost of a nice salad with feta cheese will set you back approximately a whole $2.06 per serving for lunch. Compare that to the cost of ordering out!
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Prep Time 10 minutes
Total Time 10 minutes
Course Lunch, Main Course
Cuisine Mediterranean
Servings 3
Calories 308 kcal
Avg Cost Per Serving $2.06
Avg Recipe Cost $6.20

Equipment

Ingredients
  

  • 3 Cups Lettuce
  • 9 Olives
  • 3/4 Cup Feta Cheese
  • 1 Bell Pepper
  • 3 Pepperoncini
  • 1/4 Cup Olive Oil
  • 3 Tbsp Red Wine Vinegar
  • 1 Clove Garlic
  • 1/4 Tsp Dijon Mustard
  • 1/4 Tsp Dried Oregano
  • 1/4 Tsp Salt
  • 1/4 Tsp Black Pepper
  • 1 Slice Red Onion
  • 1 Sprig Parsley
  • 1 Cup Cucumber

Instructions
 

  • Wash the lettuce
    3 Cups Lettuce
  • Gently tear into bite sized pieces and set aside to dry on a paper towel
  • Cut the bell pepper into bite sized pieces and set aside
    1 Bell Pepper
  • In a small mixing bowl add the ingredients for your dressing starting with the olive oil
    1/4 Cup Olive Oil
  • Mix in the dijon mustard and the vinegar
    3 Tbsp Red Wine Vinegar, 1/4 Tsp Dijon Mustard
  • Mince the garlic and add it and the oregano along with the salt and pepper to the mixing bowl with the other ingredients and whisk together
    1 Clove Garlic, 1/4 Tsp Dried Oregano, 1/4 Tsp Salt, 1/4 Tsp Black Pepper
  • Add 1/3 of the dressing mixture to the bottom of each mason jar
  • Drop 3 olives into the jar
    3 Pepperoncini, 9 Olives
  • Add the pepperoncinni
  • Add in 1/3 of the dry lettuce to each jar
    3 Cups Lettuce
  • Top with 1/3 of the feta cheese.
    3/4 Cup Feta Cheese
  • Do not shake or mix unit ready to eat

Video

Notes

This is a very low calorie dish if you wanted to add more protein you could simply add some chick peas or grilled chicken at approximately 46 calories per ounce. 
If you are not counting carbs a nice slice of warm pita makes this salad a delight. 
We like to use a mix of Iceberg lettuce and whatever else we have on hand. Romaine works great as well as spring mix with the Iceberg.
 

Nutrition

Serving: 1gCalories: 308kcalCarbohydrates: 8gProtein: 7gFat: 28gSaturated Fat: 8gPolyunsaturated Fat: 2gMonounsaturated Fat: 16gCholesterol: 33mgSodium: 816mgPotassium: 263mgFiber: 3gSugar: 5gVitamin A: 1875IUVitamin C: 62mgCalcium: 216mgIron: 1mg
Keyword budget, egg, Vegitarian
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Hummus Sandwich

Hummus Sandwich Recipe

Homemade Hummus Sandwich

Meal Prep Made
Hummus sandwiches are one of our favorites. When the hummus is homemade and the bread is fresh it's even better. This chick pea dip makes a healthy stuffing for pita or lavash bread. At approximately $1.25 per sandwich and under 500 calories this makes homemade hummus for lunch a no brainer.
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Prep Time 10 minutes
Cook Time 20 minutes
Course Main Course
Cuisine Mediterranean
Servings 6
Calories 416 kcal
Avg Cost Per Serving $1.25
Avg Recipe Cost $7.50

Equipment

Ingredients
  

  • 15 Oz Chickpeas
  • 1/2 Tsp Baking Soda
  • 1 Lemon
  • 2 Cloves Garlic
  • 4 Tbsp Tahini
  • 1/2 Tsp Ground Cumin
  • 1/2 Tsp Sea Salt
  • 1/4 Cup Olive Oil
  • 1/4 Cup Ice Water
  • 6 Pita bread

Instructions
 

  • Place the canned chickpeas in a medium saucepan and add the baking soda. Cover the chickpeas with water, then bring the mixture to a boil over high heat. (watch them as they can boil over easily)
    15 Oz Chickpeas, 1/2 Tsp Baking Soda
  • Boil for 20 minutes, until chick peas are soft and the shells are detaching
  • Drain and rinse in a mesh strainer (You want to rinse off the baking soda) Leave discarded shells in the strainer when possible. You will always have some shells in the recipe this can not be avoided.
  • In the food processor combine the tahini and lemon juice
    4 Tbsp Tahini, 1 Lemon
  • Add in the water, garlic, salt, and cumin and pulse until the garlic is minced
    2 Cloves Garlic, 1/2 Tsp Ground Cumin, 1/2 Tsp Sea Salt, 1/4 Cup Ice Water
  • Add in the chick peas and olive oil and mix. (Depending on the consistency, you may need to add in a tablespoon or more of ice water. Don't worry you have lots of flavor already.
    15 Oz Chickpeas, 1/4 Cup Olive Oil, 1/4 Cup Ice Water
  • Cut your pita pocket in half and carefully open it
    6 Pita bread
  • Add in the hummus along with any other fresh ingredients such as lettuce, olives, Peppers

Video

Nutrition

Serving: 1PitaCalories: 416kcalCarbohydrates: 55gProtein: 13gFat: 17gSaturated Fat: 2gPolyunsaturated Fat: 4gMonounsaturated Fat: 9gSodium: 595mgPotassium: 351mgFiber: 8gSugar: 4gVitamin A: 32IUVitamin C: 11mgCalcium: 106mgIron: 4mg
Keyword protein, Vegan, Vegitarian
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Plated Sausage Pep onion

Sausage Peppers and Onions Recipe

Sausage Peppers and Onions

Meal Prep Made
Slowly cooking the colorful peppers, onions, and garlic will make this dish even more flavorful. Grilling the sausage until it is fully cooked and a golden brown will add an additional layer of flavor. Or you can pan fry the sausages in slices and serve w/o the bun with a side salad for less carbs and more vegetables. Approximate cost per serving is 1.27 w/o the bun.
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Prep Time 5 minutes
Cook Time 30 minutes
Course Dinner, Lunch, Main Course
Cuisine Italian
Servings 4
Calories 480 kcal
Avg Cost Per Serving $1.27
Avg Recipe Cost $5.81

Equipment

Ingredients
  

  • 2 Tbsp Olive Oil
  • 4 Links Italian Sausage
  • 1 Green Bell Pepper
  • 1 Red Bell Pepper
  • 1 Clove Garlic
  • 1 Large Onion
  • 1 Tbsp Balsamic Vinegar

Instructions
 

  • Heat 1 Tbsp of olive oil in the frying pan over medium low
    2 Tbsp Olive Oil
  • Slice the onion and peppers
    1 Green Bell Pepper, 1 Red Bell Pepper, 1 Large Onion
  • Add the onions and peppers to the frying pan
    1 Green Bell Pepper, 1 Red Bell Pepper, 1 Large Onion
  • Slow cook them in the frying pan until they are glistening
  • Chop and add the garlic to the pan
    1 Clove Garlic
  • Once the garlic is glistening remove all the vegetables from the pan and set aside
  • Add the other tablespoon of olive oil to the empty pan and turn the heat to medium
  • Add the sausage links to the pan and cook until they reach a minimum of 160 degrees F.
    4 Links Italian Sausage
  • If you want you can slice the sausages to serve w/o a bun
  • Confirm the temperature with your thermometer to make sure it is above 165 degrees F
    1 Tbsp Balsamic Vinegar
  • Add the vegetables back into the pan
  • You can finish the dish by adding the balsamic vinegar and cooking for 3-5 minutes more
  • You may serve the sliced sausage dish with a side salad, or if you want to take this dish to work add a mason jar salad

Video

Notes

Use hot or sweet sausage 
Other colors of peppers are optional
The above nutrients are calculated without the bun. If you add the bun you will need to calculate an additional 145 calories. 
If you are looking to cut some additional fat and calories substitute the pork sausages for an Italian chicken sausage. You may be able to justify having that bun after all According to nutriionix.com the following is the nutritional breakdown on the chicken sausage link. 
  • link (75g )
  • Calories from Fat 70. Calories 147.
  • 12% Total Fat 7.8g.
  • 9% Saturated Fat 1.7g.
  • 23% Cholesterol 69mg.
  • 21% Sodium 499mg.
  • 6% Potassium 224mg.
  • 0% Total Carbohydrates 0g.

Nutrition

Serving: 1gCalories: 480kcalCarbohydrates: 7gProtein: 17gFat: 42gSaturated Fat: 14gPolyunsaturated Fat: 5gMonounsaturated Fat: 21gCholesterol: 85mgSodium: 823mgPotassium: 446mgFiber: 2gSugar: 4gVitamin A: 1042IUVitamin C: 66mgCalcium: 34mgIron: 2mg
Keyword budget, easy, protein
Tried this recipe?Let us know how it was!
White Chicken Chili Plated

White Chili w/ Chicken Recipe

White Chili w/ Ground Chicken

Meal Prep Made
Ground chicken and cannellini beans are the vessels for this flavorful bowl of goodness. This white chili is not spicy, rather it is packed with flavors of mild chili peppers. This chili is surprisingly light as most of the creaminess comes from the beans. At under $1.00 per serving it is an affordable and flavorful meal.
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Prep Time 5 minutes
Cook Time 30 minutes
Course Dinner, Lunch, Main Course
Cuisine American
Servings 6
Calories 404 kcal
Avg Cost Per Serving $2.22
Avg Recipe Cost $13.33

Equipment

Ingredients
  

  • 1 Tbsp Olive Oil
  • 1 Lb Ground Chicken
  • 15 Oz Cannellini Beans
  • 4 Oz Cream Cheese
  • 1/2 Cup Onion
  • 2 Cloves Garlic
  • 32 Oz Chicken Stock
  • 1 Tsp Ground Cumin
  • 1/2 Tsp Paprika
  • 1 Tbsp Chili Powder
  • 7 Oz Diced Green Chilies
  • 1 Tbsp Lime Juice
  • 1/2 Avocado
  • 6 Tsp Greek Yogurt
  • 6 Tbsp Cheddar Cheese
  • 1 Tbsp Cilantro

Instructions
 

  • Pour the olive oil in the frying pan
    1 Tbsp Olive Oil
  • Over medium heat add the onions
    1/2 Cup Onion
  • Once the onions are glistening, add the garlic
    2 Cloves Garlic
  • Add the ground chicken and cook until it shows no pink
    1 Lb Ground Chicken
  • Add in the rest of the spices and the green chilies
    1 Tsp Ground Cumin, 1/2 Tsp Paprika, 1 Tbsp Chili Powder, 7 Oz Diced Green Chilies
  • Add the chicken stock and bring to a simmer
    32 Oz Chicken Stock
  • Once simmering, add in the cream cheese and stir until the cream cheese in filling incorporated and you do not have lumps
    4 Oz Cream Cheese
  • Add the beans and lime juice
    15 Oz Cannellini Beans, 1 Tbsp Lime Juice
  • Cook for 20 minutes
  • Serve with a slice of avocado, a sprinkle of cheddar cheese, a drizzle of greek yogurt and, a pinch of cilantro
    6 Tsp Greek Yogurt, 6 Tbsp Cheddar Cheese, 1 Tbsp Cilantro, 1/2 Avocado
  • Salt and Pepper to Taste

Video

Notes

Some of these ingredients are completely optional - The avocado, cilantro, greek yogurt, and cheddar cheese can be eliminated to reduce fat, calories or simply for preference.

Nutrition

Serving: 6gCalories: 404kcalCarbohydrates: 22gProtein: 27gFat: 24gSaturated Fat: 10gPolyunsaturated Fat: 2gMonounsaturated Fat: 10gTrans Fat: 1gCholesterol: 106mgSodium: 576mgPotassium: 786mgFiber: 5gSugar: 5gVitamin A: 519IUVitamin C: 11mgCalcium: 205mgIron: 3mg
Keyword budget, easy, family, protein
Tried this recipe?Let us know how it was!