Marinated "Meatballs"

Prep time:    10 minutes

Cook time:   ~ 1 hour

Cost:             $ 9

Makes:         4 servings

You can add whatever spices and vegetables you want to this dish. It only takes about 10 minutes to put together and then can be put in the oven and left until cooked.

I used orzo because it was what I had available, but you can also make this dish with rice. I based the costs roughly on Market on Yates, and you will have left over vegetarian/fake meatballs (which can be found in the frozen food section).

Ingredients:                             Cost:                                     

-          Vegetarian meatballs           $5

-          1 can tomato sauce             $1.25

-          1 cup rice/orzo                       $0.25

-          Vegetables

o   4 small potatoes  $1

o   1 green pepper   $1

o   1 small onion        $0.25

o   2 carrots                $0.25

-          Spices

o   Paprika

o   Cumin

o   Salt and pepper

o   Basil

What to do:

1.      Preheat oven to 400°C

2.      Clean and cut vegetables into small pieces

3.      Oil dish and add rice/orzo with enough water to cover

4.      Add other ingredients and mix together

5.      Cook covered for about 1 hour or until vegetables are cooked through

Lemon Garlic Fish

Prep time:    10 minutes

Cook time:   30 minutes

Cost:             ~$7

Makes:         1-2 servings

This dish uses white fish and a few other fresh ingredients for an easy, delicious meal. I used green beans but you can add another vegetable to cook with the fish. You don’t need to add any spices, but some cayenne pepper will add flavour to this dish.

I cooked the fish in tin foil on the BBQ for 30 minutes, but you can also cook it in the oven. Market on Yates has sole on sale this week, and vegetables are the same price at most grocery stores.

Ingredients:                                          Cost:                                     

-          1 medium piece of white fish             ~$5

-          Vegetables (optional)

o   Handful of green beans   $1

o   1 small onion                      $0.50

o   3 cloves of garlic               $0.50

o   1 lemon                              $0.50

-          Oil/butter

-          Spices (optional)

o   Cayenne pepper

o   Salt and pepper

What to do:

1.      Preheat the oven to 350°C

2.      Wash vegetables and cut garlic, lemon and onions

3.      Spray or oil tin foil then place all ingredients on foil surrounding fish

4.      Add spices and butter (optional)

5.      Cook in oven ~30 minutes until fish is flaky