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The Best Low Calorie, Cheap, Easy, Nutritious Meal Ever
How to prepare a fast, easy, low calorie, low carb dinner with one pan and just a few cheap ingredients. Why you should include Stir-fries in your weekly meals.
I'm cheap, and when I get home from the gym, I'm lazy too. I needed a meal for my wife and I that would be easy, cheap and fast, and that was where stir-fry came into our lives. We had stir-fried meals in the past, but no we do stir-fries 2-3 times per week for a total cost of about $4.50 per meal for two. This is how.
First, we stick to frozen veggies. They are easier to get in bulk, easier to prepare, and don't go bad as easily. We get pre-made mixes of carrots, cauliflower, and peas, and then mix in extra broccoli to give us enough vegetables. We have about 5 servings of vegetables per stir-fry, which is 2.5 each. Total cost of veggies: about $1.00. As I begin to cook the protein, I throw the veggies in the microwave for 3 minutes to get them warm, but not totally cooked.
In my pan, I throw a tablespoon of oil, my chosen protein, and a tablespoon of soy sauce. We usually put in a single chicken breast, 5 ounces of pork loin, or a pound of tofu. Catching these things on sale or buying them in bulk, this is usually a bit less than $2 in meat, and we usually keep plenty in the freezer for fast meals. I cut the meat up into bite sized pieces, especially if it is a cheap cut of meat and I don't want to realize how chewy it is, and then fry it up for 3-5 minutes on high heat. Then I throw in the veggies from the microwave.
Finally, after I put a bit more soy sauce to it, I add 3 tablespoons of store bought, ready-made sauce. It costs a bit ($2.50-$4), but we make one 10 oz. jar last by diluting it in the pan with soy sauce and the juices that come out of the veggies. Less is more, and it doesn't need to swim in sauce.
With 3-4 minutes more of cooking, you have a delicious meal in no time. If you don't mind the carbs and calories, you can make rice and probably serve 4 with this much food, but without the rice, my wife and I tend to eat everything in one sitting. Clean up is a snap, and you just made a fast, easy, healthy dinner in very little time.