Budget-friendly and high-protein

Recipes for rising food costs

“Ouch” is a common word now heard at the checkout counter. Food costs are soaring, and it hurts. That’s why you’ll want an assist from these recipes that showcase budget-friendly protein foods that can help you get a meal on the table for less.

Anytime Egg and Bean Casserole

For breakfast, lunch, or dinner, each slice of this veggie-studded egg casserole is super satisfying. Because it’s a make-ahead dish, it’s convenient when you have little time to spare to get a meal on the table.

Protein power: Yes, food inflation has also hit the egg carton, but eggs are still good-value protein. Beans are an ultra-nutritious plant-based protein that fits into all budgets.

4 cups (1 L) 1 inch (2.5 cm) cubes of crusty bread

2 tsp (10 mL) grapeseed oil or avocado oil

1 small yellow onion, diced

2 cups (500 mL) chopped cremini or button mushrooms

1 large red, orange, or yellow bell pepper, seeded and diced

3 plum (Roma) tomatoes, seeded and diced

1 tsp (5 mL) dried oregano

1/2 tsp (2 mL) salt, divided

4 cups (1 L) baby spinach

2 cups (500 mL) canned or cooked black beans

10 large eggs

2/3 cup (160 mL) half-and-half cream, or milk

1 cup (250 mL) shredded cheddar cheese, plus more for topping

1/4 tsp (1 mL) black pepper

Grease 9 x 13 inch (23 x 33 cm) baking dish or line with parchment paper. Place bread cubes in bottom of dish.

In large skillet over medium, heat oil. Add onion and heat for 3 minutes. Add mushrooms and heat for another 3 minutes. Stir in bell pepper, tomato, oregano, and 1/4 tsp (1 mL) salt; heat for 3 minutes. Stir in spinach and heat until wilted. Stir in black beans.

In large bowl, whisk together eggs, half-and-half or milk, cheese, black pepper, and 1/4 tsp (1 mL) salt. Add vegetable mixture to egg mixture and stir to combine. Pour over bread cubes in baking dish. Refrigerate for at least 30 minutes and up to 24 hours.

Preheat oven to 375 F (190 C).

Bake casserole for 40 minutes, until edges are crisp and center of casserole is set.

Serves 6

Each serving contains: 391 calories; 25 g protein; 20 g total fat (9 g sat. fat); 29 g total carbohydrates (5 g sugars, 8 g fiber); 547 mg sodium

Whipped Cottage Cheese Breakfast Bowls with Peanut Granola

Whipped cottage cheese is a light, fluffy, smooth version of the curd-studded dairy and a delicious base for crunchy granola.

Protein power: Cottage cheese has protein numbers on par with Greek yogurt but at a lower price point. Since peanuts are technically a legume, they supply higher amounts of protein than tree nuts such as almonds and are significantly less expensive.

1 1/2 cups (350 mL) rolled oats

3/4 cup (180 mL) unsalted shelled and crushed peanuts

1/4 cup (60 mL) dried coconut flakes

2 Tbsp (30 mL) brown sugar or coconut sugar

1 tsp (5 mL) cinnamon, divided

1/2 tsp (2 mL) ginger powder

1/4 tsp (1 mL) salt

3 Tbsp (45 mL) melted coconut oil or mild-flavored oil such as grapeseed

2 Tbsp (30 mL) maple syrup, date syrup, or brown rice syrup

3 tsp (15 mL) vanilla, divided

1/2 cup (125 mL) raisins

2 cups (500 g container) cottage cheese

1 tsp (5 mL) orange zest

Preheat oven to 250 F (120 C).

In large bowl, toss together oats, peanuts, coconut, sugar, 1/2 tsp (2 mL) cinnamon, ginger, and salt.

In small bowl, whisk together oil, syrup, and 1 tsp (5 mL) vanilla. Pour over oat mixture and mix well until everything is moist. Spread granola on rimmed baking sheet in an even layer. In preheated oven, bake for 40 minutes, stirring granola every 10 minutes. Stir in raisins and let cool to room temperature.

To food processor, add cottage cheese, orange zest, 2 tsp (10 mL) vanilla and 1/2 tsp (2 mL) cinnamon; pulse a few times, then process until smooth.

Divide cottage cheese mixture among serving bowls and top with granola. If you’re looking for a little sweetening, you can also top with a drizzle of local honey or pure maple syrup.

Serves 4

Each serving contains: 531 calories; 24 g protein; 31 g total fat (17 g sat. fat); 44 g total carbohydrates (26 g sugars, 5 g fiber); 615 mg sodium

Lemony Fishcakes with Red Sauce

If you’re a fan of sardines and looking for a new way to incorporate them into your diet, these lemon-scented fishcakes are sure to satisfy. And for the timid, the strong “fishy” taste of canned sardines is subdued, especially when the patties are adorned with a vibrant tomato-red pepper sauce.

Protein power: With up to 24 g of protein in a can, inexpensive sardines are a great way to get enough of this macronutrient for less cost.

Fishcakes

2 cups (500 mL) peeled, cooked, and cubed sweet potato

3 – 3.75 oz (106 g) cans sardines, drained

1 egg, lightly beaten

1/2 cup (125 mL) breadcrumbs

1/2 cup (125 mL) finely diced red onion

1 lemon, zested and juiced

1 Tbsp (15 mL) fresh thyme

1/4 tsp (1 mL) salt

1 Tbsp (15 mL) grapeseed oil or avocado oil

Sauce

1/3 cup (80 mL) dry-packed sun-dried tomatoes

1/2 cup (125 mL) roasted red pepper

1 garlic clove, peeled and chopped

1/4 tsp (1 mL) dried red pepper flakes

In large bowl, mash together sweet potato and sardines. Stir in egg, bread crumbs, red onion, lemon zest, lemon juice, thyme, and salt. Shape mixture into 4 patties.

In frying pan over medium-high, heat oil. Add fishcakes and cook for 4 to 5 minutes on each side, until golden brown crust forms.

To make sauce, in blender container, place sun-dried tomatoes and 1/2 cup (125 mL) boiled water and let tomatoes soak for at least 15 minutes. Add roasted red pepper, garlic, and red pepper flakes to blender container and blend until smooth.

Serve fishcakes topped with red pepper sauce.