First Author: KatieT
Second Author: EmilyA
Easy Recipes for College Students
Finding new recipes that are healthy and affordable are sometimes a hard thing to come by. Listed below are great recipes that are also tasty.
Pan Pizza[1]
Ingredients
- 1 6-inch pre-made pizza crust (such as Boboli)
- 1/2 cup chunky tomato sauce
- 1 slice onion
- 4 slices red bell pepper
- 1/4 cup shredded low-fat mozzarella cheese
- 2 tablespoons chopped fresh basil
Directions
- Preheat the oven to 350 F.
- Lightly coat a baking pan with cooking spray.
- Spread tomato sauce over the crust.
- Top with the onion, pepper, mozzarella cheese and basil.
- Place the pizza on the baking pan.
- Bake until the pizza is golden in the oven.
Nutritional Analysis[2]
(per serving)
| Serving size: 1 pizza | |||
| Calories | 430 | Cholesterol | 20 mg |
| Protein | 21 g | Sodium | 1,123 mg |
| Carbohydrate | 64 g | Fiber | 4 g |
| Total fat | 12 g | Potassium | 290 mg |
| Saturated fat | 3 g | Calcium | 391 mg |
Baked Macaroni[3]
Ingredients
- 1/2 pound extra-lean ground beef
- 1 small onion, diced, about 1/2 cup
- 1 box (7 ounces) elbow macaroni
- 1 jar (15 ounces) spaghetti sauce
- 6 tablespoons Parmesan cheese
Directions
- Preheat the oven to 350 F. Lightly coat a baking dish with cooking spray.
- In a nonstick frying pan, heat ground beef and onion until the meat is browned and the onion is clear.
- Make sure you drain the pasta well.
- Add water to a pot filling it 3/4's full and bring to a boil.
- Add the pasta and heat until the pasta is tender,10 to 12 minutes.
- Drain the pasta thoroughly.
- Add the cooked pasta and spaghetti sauce to the meat and onions.
- Stir to mix evenly.
- Place mixture in prepared baking dish.
- Bake until boiling, about 25 to 35 minutes.
- Plate the spagetti
- Dust each with 1 tablespoon Parmesan cheese.
- Serve immediately.
Nutritional Analysis[4]
(per serving)| Calories | 290 | Cholesterol | 29 mg |
| Protein | 15 g | Sodium | 94 mg |
| Carbohydrate | 33 g | Fiber | 5 g |
| Total fat | 11 g | Potassium | 200 mg |
| Saturated fat | 4 g | Calcium | 80 mg |
| Monounsaturated fat | 3 g |
Chili[5]
Ingredients
- 1 pound extra-lean ground beef
- 1/2 cup chopped onion
- 2 large tomatoes (or 2 cups canned, unsalted tomatoes)
- 4 cups canned kidney beans, rinsed and drained
- 1 cup chopped celery
- 1 teaspoon sugar
- 1 1/2 tablespoons chili powder or to taste
- Water, as desired
- 2 tablespoons cornmeal
- Jalapeno peppers, seeded and chopped, as desired
Directions
- Add the ground beef and onion in a soup pot.
- Over medium heat saute until the meat is browned and the onion is clear.
- Drain well.
- Add the tomatoes, kidney beans, celery, sugar and chili powder to the ground beef mixture.
- Cover and heat for 10 minutes, stirring frequently.
- Uncover and add water to wanted thickness.
- Blend in cornmeal.
- Cook for at least 10 minutes more to allow the flavors to blend.
- Place in bowls and garnish it with jalapenos ,if desired.
Nutritional Analysis[6]
(per serving)| Calories | 254 | Cholesterol | 40 mg |
| Protein | 20 g | Sodium | 348 mg |
| Carbohydrate | 27 g | Fiber | 10 g |
| Total fat | 8 g | Potassium | 378 mg |
| Saturated fat | 3 g | Calcium | 74 mg |
| Monounsaturated fat | 3 g |
Meal Planning Tips[7]
1) Make sure that you plan out your menu one week in advance. This will enable you to stay on track with your healthy meal schedule. Make sure that you place your meal schedule in your kitchen or on your refrigerator in your dorm room.
2) If you have roommates get them involved in helping to decide which healthy foods you are going to be buying and fixing for that week.
3) It is important to make sure you use the USDA daily dietary requirements!![8]
4) Make a grocery list of all of the items that you need to fix your selected meals for the week.
5) Be sure to stay flexible with your meal plans!!
6) Make meal planning a habit! You will save money and precious time.
Healthy Cooking[9]
Healthified Food Recipes! [10]
Take an original recipies and find out how to make it healthy by making just a few changes!
Original Recipe
Sausage Stuffed Shells
“The original recipe is delicious, but overfilled with fat and saturated fat. Eaten too often, it may stick to the ribs (and the mid-section) a little too well. The EBA Kitchens think this recipe is just begging to be healthified.”
Marcia Brinkley, Food Editor
Ingredients
24 jumbo pasta shells (from 12-oz box)1 lb Italian pork sausage
1 container (15 oz) whole milk ricotta cheese
3 cups shredded mozzarella cheese (12 oz)
1 box (9 oz) frozen spinach
1 jar (25.5 oz) tomato pasta sauce
12 servings
Nutritional Information
2 shells: Calories 420 (Calories from Fat 200); Total Fat 22g (Saturated Fat 10g, Trans Fat 0g); Cholesterol 60mg; Sodium 790mg; Total Carbohydrate 36g (Dietary Fiber 2g, Sugars 9g); Protein 20g % Daily Value Vitamin A 45%; Vitamin C 4%; Calcium 30%; Iron 15% Exchanges 2 1/2 Starch, 0 Vegetable, 0 Lean Meat, 2 Medium-Fat Meat, 1 1/2 Fat Carbohydrate Choices 2 1/2
Healthified Recipe
Sausage Stuffed Shells
Substituting Italian turkey sausage shaves the fat and saturated fat. We substituted reduced-fat Italian blend cheese and light ricotta to shed the whole-milk heaviness. The flavor received a natural boost of vitamin A by adding shredded carrots.
Italian pork sausage > lean Italian turkey sausage
whole milk ricotta cheese > light ricotta cheese
3 cups shredded mozzarella cheese > 2 cups shredded reduced-fat Italian cheese blend
added shredded carrots
Nutritional Highlights
|
prep time:30 min
|
|
start to finish:1 hr 20 min
|
|
makes:12 servings (2 shells each)
|
Ingredients
24 jumbo pasta shells (from 12-oz box)
1 lb lean Italian turkey sausage, casings removed
1 container (15 oz) light ricotta cheese
2 cups shredded reduced-fat Italian cheese blend (8 oz)
1 box (9 oz) Green Giant® frozen spinach, thawed, squeezed to drain
1/2 teaspoon dried basil leaves
3/4 cup finely shredded carrots (1 medium)
1 jar (25.5 oz) Muir Glen® organic Italian herb pasta sauce
Description
| 1 Heat oven to 350°F. Spray 13x9-inch (3-quart) glass baking dish with cooking spray. Cook and drain pasta as directed on package, omitting salt. |
| 2 In 10-inch nonstick skillet, crumble sausage. Cook over medium heat, stirring frequently, until no longer pink; drain. |
| 3 In medium bowl, stir ricotta cheese, 1 cup of the Italian cheese blend, the spinach and basil until well mixed. Stir in carrots and sausage. |
| 4 Spread about 1/2 cup of the pasta sauce over bottom of baking dish. Spoon about 3 tablespoonfuls sausage mixture into each pasta shell. Arrange shells, filled sides up, on sauce in baking dish. Pour remaining pasta sauce over stuffed shells. Spray 15-inch piece of foil with cooking spray; cover shells with foil. |
| 5 Bake 40 minutes. Uncover; sprinkle with remaining 1 cup Italian cheese blend. Bake uncovered 5 to 10 minutes longer or until cheese is melted. |
Nutritional Information
2 shells: Calories 290 (Calories from Fat 80); Total Fat 9g (Saturated Fat 3g, Trans Fat 0g); Cholesterol 40mg; Sodium 720mg; Total Carbohydrate 33g (Dietary Fiber 2g, Sugars 7g); Protein 19g % Daily ValueVitamin A 70%; Vitamin C 4%; Calcium 25%; Iron 15% Exchanges 2 Starch, 1/2 Vegetable, 1 1/2 Lean Meat, 0 Medium-Fat Meat, 1/2 Fat Carbohydrate Choices 2
For More recipies check out www.eatbetteramerica.com
Footnotes
- http://www.mayoclinic.com/health/healthy-recipes/NU00550 ▲
- http://www.mayoclinic.com/health/healthy-recipes/NU00550 ▲
- http://www.mayoclinic.com/health/healthy-recipes/NU00365 ▲
- http://www.mayoclinic.com/health/healthy-recipes/NU00365 ▲
- http://www.mayoclinic.com/health/healthy-recipes/NU00487 ▲
- http://www.mayoclinic.com/health/healthy-recipes/NU00487 ▲
- http://www.scribd.com/doc/994055/Top-Five-Tips-To-Healthy-Meal-Planning ▲
- Fahey, T. D., Insel P. M. & Roth, W. T. (2009), Fit & Well: Dietary Guidelines for Americans. McGraw-Hill, New York: New York. (pg.238) ▲
- http://www.youtube.com/watch?v=2RqJvHNzNOo ▲
- http://www.eatbetteramerica.com/healthified/sausage-stuffed-shells.aspx ▲