QuickEats: Meals Plans for Students on the Go

Nos t o v e t o pne c e s s ar yi fy o uc ange tho tr i c ef r o mt hene ar byc ar i nde r i a.

Sar di ne s c o nt ai nOme ga3andpo t as s i um andt hec ar bo hy dr at e sf r o mt her i c es e r v e sasa s l o wbur ns o ur c e .

Se r v ewi t has qui r to fc al amans i ands al t .

DI RECT I ONS 1 .

Mi xt hehotwat er , vi negar , sal tand pepperi nagl assj arorabowlunt i lt he sal tdi ssol ves.

2.

Pepper cor nsar epr ef er r edf ora smoki erf l avor .

Y oucanal soaddapod ofst arani seandadr i edbayl eafi nt he br i nei fy ouhavei t .

3.

Sl i cet her edoni onst hi nl yi nr i ngs andaddt ot hebr i ne.

Cover , l etcool , andsetf ort wohour s.

Y oucandot hi s i nadvanceandkeepabat chf or t hr eef ourday skepti nacool , dr ypl ace.

I NGREDI ENT S 1smal lcanoft omat o sar di nes 1cupofst eamedr i ce 1smal lr edoni on Âźcupofhotwat er 3t abl espoonsofvi negar sal tandpeppert ot ast e cal amansi( opt i onal )

4.

Opent hecanofsar di nesandsepar at et het omat osaucef r om t hef i sh.

Y oucancont r olt hesal t i nessoft her i cebowlbyser vi ngt hesaucea t abl espoonatat i me.

5.

T opr epar et her i cebowl : putt hest eami ngcupofr i cei nacl eanbowl , addt omat osauce, at easpoonoft hepi ckl ebr i ne, putsar di nesont op, andser vewi t ht heoni onpi ckl eont hesi de.

Addsal tandpeppert ot ast e andasqui r tofcal amansi .

Mi xt oget herandeatwhi l ey out y pey our l at eni ghtpaper .

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DI RECT I ONS

Co o ko ut sar eno tc o mpl e t ewi t ho ut s o megr i l l e dc hi c ke n!

1 .

F ort hesauce: i nasmal lsaucepan st i rt oget hervi negar , br ownsugar , t oy omansi , chi l isauce, sal tand pepper .

Br i ngt oboi l i ngt henr educe t heheat .

2.

Si mmer , uncover edf or5t o8 mi nut esorunt i lsaucei sr educedt o 2/ 3cup.

I NGREDI ENT S 3pounds’ chi ckent hi ghs 1 / 2cupvi negar 1 / 3cupbr ownsugar

3.

F orachar coalgr i l l , ar r ange medi umhotcoal sar oundadr i ppan.

4t abl espoonst oy omansi

4.

T estf ormedi um heatabovet hepan.

1 / 4t easpoongr ound bl ackpepper

5.

Ski nt hechi cken.

1 / 4cupchi l isauce

6.

Pl acet hechi cken, bonessi dedown ongr i l lr ackoverdr i ppan.

Coverand gr i l lf or50t o60mi nut esorunt i l chi ckeni snol ongerpi nk, br ushi ng wi t ht hebast i ngsaucedur i ngt hel ast 1 5mi nut esofgr i l l i ng.

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1 / 2t easpoonsal t

Ne x tt i mey o uo r de rt ake o ut , s av eany e x t r as o ys auc epac ke t st omaket hi s di s he v e nc he ape r .

I NGREDI ENT S 2cupsofuncookedr i ce Cannedorf r oz en veget abl es Soysauce

DI RECT I ONS Al ly oumustdoi sst eam somer i ce, dumpacanofveget abl es( orabag off r oz enveggi es)i nami cr owavesaf e bowlandheatt hem up, t henmi xt he veget abl esandr i cet oget herwi t hj ust t her i ghtamountofsoysauce.

Theset hr eei ngr edi ent smaynotmake af l ashymeal , butt heconcoct i oni s heal t hy , cheap, andeasy .

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Makey o urus ual t o r t ahe al t hi e rbyaddi ngi nkal abas a, mal unggay , andt una.

DI RECT I ONS I NGREDI ENT S 5st al ksofmal unggay Âźcupkal abasast r i ps

1 .Mi xmal unggay , kal abasast r i ps, oni on, f l ourandt unaf l akesi nabowl .

½cannedt unaf l akes

2.

Addt hescr ambl edegg.

1oni on

3.

Addsal tandpepper .

Mi xf or5mi n.

1cupf l our 3eggs sal tandpepper

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4.

Fr yt hemi xt ur ei nl owheat .

Fl i pt o cookt heot hersi de.

Al t e r nat i v e : Spi c eupy o urt unas andwi c he sbymi x i ngi ndi c e d appl e so rgr ape s , whi c hc anadds o mec r unc handani c et o uc h o fs we e t ne s s , t o o .

DI RECT I ONS Cannedt unai sapr ot ei npacked st apl eofacheapdi et , butpl ai nol d t unasal adonr y ecangetol daf t era whi l e.

T oheatt hi ngsupabi t , j ustst ar tout l i key ou’ r emaki nggr i l l edcheese sandwi ches, butaddt unasal adand\ t omat osl i ces.

I NGREDI ENT S 2cansoft una, mi xedwi t h may onnai se L oafofbr ead 4sl i cesofcheese 2medi um t omat oes

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T hi sme al i sahe al t hi e randmo r eaf f o r dabl e o pt i o ni fpo r ki sno tav ai l abl e .

P r e wr ap, s t o r ei nf r e e z e r , andf r yo ns e par at e o c c as i o ns .

DI RECT I ONS I NGREDI ENT S 1bowlt unaf l akes 1cup( gr at ed)car r ot s

1 .

Mi xal li ngr edi ent s.

2.

Scoopshanghaif i l l i ngdependi ng ony ourdesi r edser vi ngsi z e.

1cup( gr at ed)pot at oes 1egg

3.

Pl acef i l l i ngonwr apperandr ol l .

1( di ced)oni on

4.

Fr yunt i lgol denbr own.

3pcsgar l i c l umpi awr apper

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5.

St or euncookedshanghaii nt he f r eez er .

Cr av i ngf o rs i s i g?Y o udo n’ thav et owo r r yabo utt het e di o usc o o ki ng!

Subs t i t ut et hepo r kwi t ht unaandy o u’ r ego o dt ogo .

DI RECT I ONS

I NGREDI ENT S 2cansCent ur yT unaFl akes i nVeget abl eOi l 2gr eenchi l ipepper s, seededandchopped 1r edoni on, chopped 4t bspvi negar( adj ustt o t ast e) 2t spssoysauce( adj ustt o t ast e) 1cl ovegar l i c, mi nced 1egg

1 .

Opent unacanst odr ai nexcess oi l( opt i onal ) .

Cookt unai naf r y i ng panovermedi um heat .

2.

Addt hechoppedchi l i , gar l i c, vi negar , andsoysauce.

Si mmerf or 30seconds.

3.

Addt hechoppedoni ons.

Si mmer f oranot her30seconds.

4.

Movet het unaononesi deoft he pant ocookt heegg.

5.

T ur nof ft heheatandmi xt heegg wi t ht her estoft het una.

6.

Ser vewi t hcal amansi .

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