How far would $10 go at Kroger towards a balanced menu for the week when only oil, salt, and pepper from the home pantry are available? This budget was challenging but was aided with the weekly sales flyer and two store card coupons. This menu is also gluten free. Menu & recipes included. This is what I was able to make with the food on this $10 budget. Provides approximately 1500 calories per day. Prices will vary across the USA. Great for SNAP food stamp recipients, students, and those on a fixed income.
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BREAKFAST
Hash Browns & Scrambled Eggs With Kale
RECIPE
1 large or 2 small potatoes (Makes two hash browns)
2 T cooking oil
2 eggs
1/3 kale leaf
Salt and pepper to taste
1. Clean off and dry potatoes thoroughly.
2. Shred potatoes with a grater over a large, clean towel.
3. Flatten mound of shredded potatoes and fold towel over them to soak up moisture.
4. Let sit for 10 minutes.
5. Place 1 T of oil in pan for each desired hash brown. Place a flattened mound of potatoes in the pan. Cover with lid.
6. Over low to medium heat, let hash browns cook on each side about 4 minutes until crispy, carefully turning sides with a spatula. Add salt and pepper as desired.
7. Scramble 2 eggs in a bowl.
8. Snip up or cut up the kale leaf and mix into bowl with scrambled eggs.
9. Cook egg/kale mixture in a 1/4 inch of water in frying pan. Turn over to cook other side, adding more water to cook if needed.
10. Sprinkle with desired amount of salt and pepper and enjoy!
*To use with Lunch & Dinner recipes, cook 1/2 bag brown rice twice a week in advance by itself.
LUNCH DAYS 1 & 2
Tuna, Kale, & Rice Dish Topped With Red Onion. Mango on the side.
RECIPE: Makes enough for two days
1 can tuna packed in oil (do not drain)
1 kale leaf
2.75 cups cooked rice
Salt and pepper to taste
2 slices onion
1 mango
1. Over low heat add canned tuna in oil to frying pan, breaking up any chunks.
2. Saute 1 cut up kale leaf in pan with tuna.
3. Add 2.75 cups cooked rice and mix all ingredients together. Add salt and pepper as desired.
4. For garnish, add rings of onion from two slices on top (dice instead, if preferred).
5. Dice up mango. Eat 1/2 mango next to each day's rice dish.
LUNCH DAYS 3 TO 7
Egg, Rice, Kale & Cheese Dish (Eat 1 banana on the side one of those days)
RECIPE: Recipe makes enough for 5 days
4 eggs
1 kale leaf
1 T oil
7 cups cooked rice
Salt and pepper
8 Ounces shredded cheddar cheese
1/2 kale leaf for garnish
1. Scramble 4 eggs and a chopped leaf of kale together.
2. Cook mixture on low heat in 1 T oil.
3. Dice up cooked eggs and kale.
4. Take mixture off heat and add 7 cups cooked rice. Combine all.
5. Add salt and pepper to taste.
6. Top with 2 cups shredded cheese. Microwave or oven toast until cheese melts on top.
7. Top with snipped 1/2 kale leaf.
DINNER MENU
Pork, Rice, & Vegetable Dish
RECIPE: Make this recipe 2X to last 7 days.
3/4 lb. raw pork, chopped into small pieces (you can substitute chicken or beef)
4 T oil
1/2 red onion, diced (except for two slices used for lunches 1 & 2)
2 kale leaves, chopped
5 cups cooked rice
4 ounces raw mushrooms (substitute with cheaper vegetable if desired)
Salt and pepper
1. Place oil in pan over medium heat.
2. Saute pork.
3. Add kale, onion, and mushrooms.
4. Mix, cooking until onion is slightly soft, and kale and mushrooms are slightly wilted.
5. Serve atop bed of rice and add salt and pepper as desired.
CALORIES
Weekly Total Calories in Purchased Foods = 8,240
Weekly Total Calories in Added Oil (3 T average per day) = 2,499
Daily Calories = 1,534
4 авг 2024
