A challenge for ya...

[henna_muse]

I'm trying to plan menus for a family of 4 on $5-$7 per meal. I'm not talking socially responsible, local food; chemical free, organic and fresh food. Just food. Good to eat, reasonably nutritious, and cheap.

Sausage and Rice

• 1 pre-packages smoked sausage, sliced
• small onion, chopped
• garlic
• 1 can dices tomatoes (the kind with garlic and basil flavor

Comments

[scorpionis]

This *may* exceed $5-7 but it's still pretty cheap.

Broiled Chicken w/Rice & Broccoli
prep/wait time: half hour; cook time: 15-20 minutes
half a chicken breast per person
1 tbsp. olive oil
1 tbsp. soy sauce
1 tbsp. honey
1 tbsp. cider or other vinegar
salt/pepper
2 cloves garlic, minced
1 c. coconut milk
1 c. water
1 c. uncooked rice
1 head broccoli

Mix first 6 ingredients well and marinade chicken for at least half an hour but not more than 24 hours. While marinading, make coconut rice (water, coconut milk, rice). After marinading, broil chicken for 5-8 minutes per side depending on thickness. While broiling, cut up broccoli head and place in microwave-safe dish with 1/4" of water: cover and microwave for 4-5 minutes. Drain water, add butter/salt if desired, likewise with rice. Enjoy!

That marinade can be used on just about any meat under the sun, and you can also add a teaspoon or two of curry to the coconut rice to make it a little snazzier. This is one of my 5-year-old's favorite meals.

[ladytetsu]

oooh, I'ma gonna steal this one!

[ladytetsu]

barley stew as before, potato soup/stew as before