5 Healthy, Cheap and Easy Dorm Room Meals

5 Healthy, Cheap and Easy Dorm Room Meals

All you need is 5 vegetables (plus some pantry staples) to make 5 meals in 15 minutes or less that are packed with veggies, whole grains and protein and  never run over 400 calories…

So here are the 5 veggies you need:

Bell peppers – any color will do

Tomatoes

Baby spinach, pre washed & bagged

Garlic

Red Onion

Monday – Egg White Scramble and Toast

Ingredients:

Bell peppers, red onion, spinach, tomatoes (chopped)

3 egg whites (note: you can add a pinch of the yellow of one of the eggs if you like the flavor)

1-3 tsp 1% milk

Cooking spray

Salt & Pepper

Whole Wheat bread

Ketchup or other condiments that you like with your eggs

Directions:

Heat a large non-stick frying pan to a setting just above medium.

In large mixing bowl, whisk the eggs, milk and salt. Beat vigorously for 2 minutes. Add veggies to the mixture.

Spray pan with cooking spray. Add egg mixture to the pan. Do not stir immediately. Wait until the first hint of setting begins. Using a spatula or a flat wooden spoon, push eggs toward center while tilting skillet to distribute runny parts.  Break apart large pieces as they form with your spoon or spatula. You will come to a point where the push-to-center technique is no longer cooking runny parts of the egg. Flip over all the eggs. Allow the eggs to cook 15 to 25 seconds longer. Transfer eggs to serving plates. Add salt and pepper to taste. Serve with ketchup and two slices whole wheat toast.

Tuesday – Veggie Quesadillas with Refried (or whole) Black Bean

Ingredients:

Bell peppers, red onion, spinach, tomatoes (chopped)

Low fat shredded Mexican cheese blend

Refried black beans or whole black beans

Taco seasoning

Cooking spray

High fiber tortillas (either whole wheat or Mission low carb tortillas will do)

Salsa

Directions

Preheat oven to 350 degrees

In small pan, heat beans over medium heat. Add taco seasoning to beans, stir until mixed through and heat for about 5 min until beans are cooked through.

Spray a baking sheet with cooking spray. Lay tortillas out on the baking sheet. On each tortilla, spread 1/4 cup refried beans (or whole beans), 2-3 Tbsp cheese, and veggies. Fold tortillas over, and broil on low for 10 minutes or until tortillas are browned and crispy on top. Serve with salsa & enjoy!

Wednesday – Quick Pita Pizzas

Ingredients:

Bell peppers, red onion, spinach, tomatoes, garlic (chopped)

Pizza Sauce

Whole wheat pita pockets

Shredded cheese (any kind will do)

Directions:

Preheat oven to 350 degrees. On each pita pocket, spread pizza sauce, garlic, veggies, and 1/4 cup cheese (max) on top.

Broil in the oven for 5-10 min or until pita pockets are toasted through and cheese is melted & bubbling.

Thursday – Healthy Grilled Cheese Sandwiches

Ingredients

Whole wheat bread

Tomatoes, Onions, Spinach, Garlic – chopped

Your favorite cheese

Ketchup

Salt & Pepper

Cooking spray

Directions

Heat a pan over medium high heat. Layer one slice of bread with a couple thin slices of cheese (shouldn’t be more than 1oz). Top with healthy serving of all veggies, salt & pepper and the second slice of bread.

Spray pan / grill pan / panini press with cooking spray. Grill on both sides until crispy and cheese is melted. Serve with ketchup!

Friday – Asian Stir Fry

Ingredients

Bell peppers, red onion, spinach, tomatoes, garlic (chopped)

Soy sauce or bottled Thai Red Curry Sauce

Tofu

Cooking Spray

Minute brown rice

Directions

Cook brown rice according to package directions, set aside. Heat a pan over medium-high heat, spray with cooking spray. Saute tofu in the pan with soy sauce until lightly crispy on the outside. Set aside. Saute veggies and garlic until tender, add soy sauce half way through cooking. Add tofu back to the pan, add 1/4 cup of thai red curry sauce (or other low calorie asian sauce) if you like – towards the end of cooking.

Serve with brown rice.

http://pickyeaterblog.com/healthy-easy-meals-great-for-college-students-or-busy-professionals/