From sushi bake to 'brookies': 5 recipe ideas under $3 a serve.

Even as cost-of-living continues to bite, it’s still important that we continue to prioritise our health and wellbeing.

Finding budget-friendly ways to enjoy balanced, delicious recipes doesn’t need to be hard or stressful. Without good health and wellbeing, other aspects of our lives take a hit. 

For example, when we fail to look after ourselves, we are more at risk of getting sick or rundown.

One way we can look after ourselves and our health is by eating a nutritious and balanced diet. Eating well fuels our bodies, supports our immunity, lowers the risk of getting sick and helps us keep up with the demands of life.

Here are five dietitian-approved recipes from Kic that cost less than $3 AUD per serve.

But first, here are some fun ways to spice up water to have with your meals. Post continues below.

1. One Pot Tuscan Chicken.

Image: Kic.

Originating from Tuscany, Italy, this one-pot dinner is packed with punchy flavours.

Serves: 4.

Ready in: under 30 minutes.

Gluten-free, egg-free, nut-free.

Ingredients:

• 1 tbsp extra virgin olive oil
• 4 x small skinless chicken breasts
• 1 tsp paprika
• 1 tsp salt
• 0.5tsp cracked pepper
• 1 x brown onion
• 3 x garlic clove
• 1 tbsp tomato paste
• 80 grams sun-dried tomatoes
• 0.5 tsp dried oregano
• 200ml reduced salt chicken stock
• 100 grams baby spinach
• 190 grams low-fat Greek yoghurt
• 30 grams parmesan cheese

Method:

1. Heat 1 tbsp of olive oil in a skillet over medium heat. Next, trim the fat off the chicken and season with 1/2 tsp paprika, 1/2 tsp salt and 1/4 tsp pepper. Cook for 8-10 minutes, or until golden and no longer pink in the centre. Remove from skillet and set aside.

2. Mince garlic and roughly chop sun-dried tomatoes. To the same pan, add the remaining olive oil and stir in the onion and garlic. Cook until fragrant, about one minute.

3. Add tomato paste, sun-dried tomatoes, oregano and remaining paprika. Cook for two minutes, or until the paste has darkened in colour, stirring regularly.

4. Deglaze pan with 80ml of stock. Once slightly reduced, add the remaining 200ml stock and baby spinach, then season with remaining salt and pepper. Bring to a boil then reduce to simmer. Once the spinach has wilted, add yoghurt and parmesan and simmer for a further three minutes.

5. Return chicken to skillet and cook until heated through; about 5 minutes. Serve immediately.

2. Sushi Bake.

Image: Kic.

A bit unsure about what to expect with this dish? Think of your traditional sushi roll but deconstructed - we know you’re going to love it!

Serves: 3.

Ready in: under 30 minutes.

Gluten-free, nut-free.

Ingredients:

• 200 grams sushi rice
• 0.5 tsp salt
• 1 tbsp rice vinegar
• 1 x cucumber
• 425 grams canned tuna
• 4 tbsp cream cheese
• 2 tbsp soy sauce
• 1 tsp sriracha sauce
• 1 tsp sesame oil
• 2 tsp sesame seeds
• 1 tsp mayonnaise
• 2 x nori sheets

Method:

1. Preheat oven to 190°C. Rinse sushi rice until the water runs clear, then cook as per instructions on packet. Once cooked, fluff with a fork and season with salt and rice vinegar. Finely dice cucumber, then transfer to a bowl with tinned tuna, cream cheese, soy sauce, sriracha (if using) and sesame oil. Mix well to combine.

2. Spread rice into a baking dish (approximately 28cm x 20cm) and top with the tuna mixture. Bake for 15 minutes, or until golden on top. Once cooked, top with a drizzle of mayonnaise and a sprinkle of sesame seeds. Feel free to serve with small sheets of nori/seaweed.

3. Chicken Taco Tray Bake.

Image: Kic.

After a quick and easy meal that keeps the cleanup to a minimum? Then this one’s for you!

Serves: 5.

Ready in: under 30 minutes.

Egg-free, nut-free. Use gluten-free tacos to make it gluten-free.

Ingredients:

• 1 x brown onion
• 2 x garlic clove
• 1 x capsicum
• 1 tbsp extra virgin olive oil
• 500 grams chicken mince
• 2 tbsp taco seasoning
• 1 tsp dried oregano
• 0.75 tsp salt
• 0.25 tsp cracked pepper
• 400 grams canned corn
• 400 grams canned red kidney beans
• 10 x wholemeal tacos
• 100 grams natural yoghurt
• 2 tsp lime juice
• 2 tbsp coriander leaves

Method:

1. Preheat oven to 180°C. Peel and finely chop onion and garlic, then slice capsicum into long strips.

2. Heat olive oil in a pan over medium heat. Once hot, add onion, garlic, chicken mince, capsicum, taco seasoning, dried oregano, salt and pepper. Cook for 6-8 minutes, or until mince is no longer pink, then add the drained corn and beans and cook for a further 1-2 minutes.

3. To assemble, divide the chicken mixture evenly between the taco shells and place into a deep baking dish. Bake, uncovered, for 10 minutes, or until the tacos are slightly crisp on the outside. Serve with a dollop of yoghurt, fresh coriander and a squeeze of lime juice.

4. Brookies.

Image: Kic.

Looking for something rich, fudgy and decadent? Then look no further than our brookies - half cookie, half brownie. It’s a BIG yes from us!

Serves: 16.

Ready in: under an hour.

Nut-free.

Ingredients:

• 225 grams 70% dark chocolate
• 100 grams butter
• 3 x large egg
• 100 grams brown sugar
• 1 tsp vanilla extract
• 70 grams plain flour
• 30 grams cocoa powder
• 60 grams keep it cleaner chocolate protein powder
• 0.5 tsp baking powder
• 0.5 tsp salt
• 0.25 tbsp bicarbonate soda
• 1 tsp milk of choice

Method:

1. Preheat oven to 175°C and line a 20cm x 20cm tin with baking paper. For the brownies, melt 200g dark chocolate and 80g butter in a saucepan (or Bain Marie) over low heat, stirring constantly. Set aside to cool slightly.

2. In a medium bowl, beat eggs, 75g brown sugar and vanilla with an electric mixer on high speed for 2-3 minutes. Beat in the melted chocolate on low speed, then fold in 40g plain flour, cocoa powder, protein powder, 1/4 teaspoon baking powder and salt until just combined. Transfer batter to the lined tin.

3. For the cookie crumb, combine remaining 30g plain flour, 25g brown sugar, 1/4 teaspoon baking powder and baking soda in a small bowl. Melt remaining 20g butter and add to the bowl, along with milk and mix well, then fold in remaining 25g chocolate chips. Dollop small spoonfuls of cookie dough over the brownie batter and bake for 25-35 minutes, or until a skewer comes out clean. Wait until the brookies have cooled completely before slicing.

5. Apple Pie Quesadilla.

Image: Kic.

In just two simple steps you’ll have yourself a sweet quesadilla. This is the perfect recipe for when you’re craving a quick but cozy feed!

Serves: 1.

Ready in: under 10 minutes.

Egg-free.

Ingredients:

• 0.25 tsp extra virgin olive oil
• 1 x wholemeal wrap
• 80 grams canned apple slices
• 1 tbsp almond butter
• 1 tsp honey
• 0.25 tsp cinnamon
• 4 tbsp greek yoghurt

Method:

1. Heat olive oil in a frypan over medium heat. Once hot, add wrap and heat for 1-2 minutes, or until lightly golden.

2. Flip wrap and spread sliced apples over one half and drizzle with nut butter and honey, then cook for another minute. Fold wrap in half, remove from pan. Dust with cinnamon and enjoy with Greek yoghurt.

This article was originally published on the Kic website and has been republished with full permission.

Feature image: Kic.

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