Who says you can’t eat healthy while you’re on a budget? Here are some recipes you can do even when you’re on a tight diet and budget! This short list of budget ulam ideas are surely delicious even if they are categorized as healthy. Budget ulam doesn’t mean it won’t taste good, since we made sure that you’ll be craving for these for days!
- 3 eggs
- 1 can of Mega Tuna Flakes in Oil (155g)
- 1 small onion
- 1 tbsp olives, chopped
- ½ cup broccoli florets
- ½ green or red pepper
- olives, pitted, chopped
- 1/2 Avocado
- 1 tomato, chopped
- Arugula/Spinach – other greens
- whole grain bread (optional, if not low-carb)
- Chop onion, broccoli (chop florets smaller), green peppers, olives and put in a mixing bowl. Add the eggs and the tuna.
- Mix everything well together.
- Cover the whole surface of a frying pan (middle-sized) with olive oil and add the omelette mixture. Spread it on the whole surface and cook for 3-4 minutes at medium-high to high heat.
- Flip and cook the other side. If you can flip without breaking it – you’re my hero! I can’t do it.
- After 3-4 minutes turn off the heat and you’re ready. Make sure the omelette is nicely browned, but not burned!
- Serve with avocado, tomatoes and leafy greens like arugula. Optionally, if you don’t need the recipe to be low-carb – serve on whole grain bread or use low-carb bread.
Seafood Stuffed Peppers in Tomato Sauce
- 4 large bell peppers
- 2 TBSP olive oil
- 1/2 cup uncooked rice, I like using basmati, but you can use any rice you’d like.
- 1/2 pound raw shrimp, cleaned and deveined, shells removed
- 1 Mega Sardines in Tomato Sauce (425g)
- 1/2 cup diced red onion
- 2 garlic cloves, grated or minced
- 1.5 tsp seafood seasoning
- Juice of 1/2 a lemon
- 1/2 cup tomato sauce
- 1.5 cups grated mozzarella
- 1/2 cup ribboned basil leaves, loosely packed, plus more for garnish
- Kosher salt and cracked black pepper, to taste
- Place an oven rack in the middle of the oven, then preheat the oven to 450º F.
- Slice the tops of the bell peppers off and set aside. Gut and rinse out the bell peppers. Set the bell peppers onto a baking sheet, bottoms up. Brush olive oil over the peppers and roast them in the oven for 15 minutes, or until tender. When done, remove them from the oven and set aside.
- In the meantime, cook the rice as per the directions on the package. When done, remove from heat, fluff with a fork, and set aside.
- Remove the stems from the tops of the bell peppers. Dice the pepper tops and place them into a large bowl. Add the diced onion and grated garlic to the bowl; toss to mix.
- Heat a TBSP of olive oil in a large saucepan or braiser over medium-high heat. Add the peppers, onions, and garlic, and simmer until the onions and peppers are tender—about 2 minutes.
- Roughly chop the raw shrimp into bitesize pieces and add them to the saucepan along with the seafood seasoning. Stir to coat and cook for about 3 minutes, or until the shrimp is opaque.
- Remove the pan from the heat and add the sardines in tomato sauce (be sure to include all of that zesty tomato sauce from the can!), cooked rice, lemon juice, tomato sauce, 1/2 cup of grated mozzarella, and the basil. Stir everything with a spatula to combine. As you stir, break up the sardines into bitesize pieces, or smaller. Season with salt and pepper to taste.
- Flip the peppers over onto their bottoms and place them on the same baking sheet. Scoop the rice and seafood filling into the peppers, tightly packing them. Evenly sprinkle the rest of the mozzarella cheese over the peppers.
- Turn the broiler on (high) and place the stuffed peppers in the oven. Broil for 2-3 minutes or until the cheese is fully melted and slightly golden and bubbly. Remove from the oven, garnish with basil, and serve.
Healthy Chickpea and Spinach Stew
- 2 Mega Prime Garbanzos (ChickPeas 225g)
- 1 tablespoon olive oil
- 12 ounces 93%-lean ground turkey
- ½ teaspoon dried oregano
- ½ teaspoon fennel seeds, crushed
- ½ teaspoon crushed red pepper
- 1 medium onion, chopped (1 cup)
- 2 medium carrots, diced (3/4 cup)
- 4 cloves garlic, minced, or 1/2 teaspoon garlic powder
- 3 tablespoons tomato paste
- 1 (32 ounce) carton low-sodium chicken broth (4 cups)
- ¼ teaspoon ground pepper
- ⅛ teaspoon salt
- 3 cups IQF (individually quick-frozen) spinach (8 oz.)
- ¼ cup grated Parmesan cheese (Optional)
- Mash 1 can chickpeas with a potato masher or fork. Set aside.
- Heat oil in a large pot over medium-high heat. Add turkey, oregano, fennel seeds and crushed red pepper. Cook, crumbling with a wooden spoon, until the turkey is no longer pink, 2 to 3 minutes. Add onion, carrots and garlic (or garlic powder). Cook, stirring often, until softened and fragrant, 3 to 4 minutes. Add tomato paste. Cook, stirring, for 30 seconds.
- Add broth, the mashed and whole chickpeas, pepper and salt to the pot. Cover and bring to a simmer. Reduce heat to medium and cook, covered, at a brisk simmer until the vegetables are tender and the flavors have blended, about 10 minutes.
- Add spinach and increase heat to medium-high. Cook, stirring, until the spinach is heated through, 1 to 2 minutes. Ladle the soup into bowls. Garnish each serving with 1 tablespoon Parmesan, if desired.
Let us know in the comments how these ulam ideas for dinner recipes tasted! We would also love to know more about which ingredients you want new recipes for. Don’t forget to share this article with your friends and family, we hope you continue to support the Prime Mom Club.
Mega Prime products are available online via Megamart, Shopee, Lazada, and in Robinsons, Puregold and other leading supermarkets and groceries nationwide! Gather more #EverydayEasySarap tips by Prime Moms for Prime Moms only from Prime Mom Club.