Under $10: Meals for 4 with shrimp, tuna or chicken

Cooking on a budget doesn’t mean lackluster meals. Dietitian Frances Largeman-Roth is sharing three hearty recipes from Cooking Light magazine that can be made for less than $10.

Roasted lemon-garlic chicken with potatoes
Servings:

Serves 4

Ingredients

    • 2 lemons
    • 1 tsp kosher salt, divided
    • 1 tsp black pepper
    • 4 garlic cloves, minced and divided
    • 1 3 1/2-pound whole chicken
    • 6 garlic cloves, crushed
    • 1 1/2 pounds red potatoes, quartered
    • 2 tablespoons butter, softened
    • 1 tablespoons fresh thyme leaves, minced

Preparation

Baking Directions:

Grate rind from lemons to measure 2 tablespoons. Reserve lemons. Combine 5 teaspoons rind, 3/4 teaspoon salt, pepper and 2 minced garlic cloves in a small bowl.Remove and discard chicken giblets and neck. Loosen skin from breast and drumsticks by inserting fingers and gently pushing between skin and meat. Rub rind mixture under loosened skin over flesh. Tuck wing tips under chicken. Place chicken in a shallow dish and refrigerate uncovered for 4 hours or overnight.Preheat oven to 425 degrees.Quarter reserved lemons. Place lemon quarters and 6 crushed garlic cloves into chicken cavity. Tie ends of legs together with cord. Place chicken, breast side up, in a roasting pan. Bake for 25 minutes. Reduce oven temperature to 375 degrees and bake for another 40 minutes or until a thermometer inserted into meaty portion of thigh registers 165 degrees. Remove from oven and let stand 15 minutes.Place potatoes in a saucepan. Cover with cold water. Bring to a boil. Cook 10 minutes or until tender. Drain. Combine potatoes, 1 teaspoon rind, 1/4 teaspoon salt, 2 minced garlic cloves, butter and thyme. Discard chicken skin and carve.

Pasta with shrimp and tomato-caper sauce
Servings:

Serves 4

Ingredients

    • 8 ounces uncooked linguine
    • 2 1/2 tsps olive oil, divided
    • 12 ounces medium shrimp, peeled and deveined
    • 1 cup chopped zucchini
    • 1/2 cup chopped onion
    • 3 garlic cloves, minced
    • 1/4 tsp kosher salt
    • 1/4 tsp crushed red pepper
    • 1 28-ounce can whole plum tomatoes, rinsed and drained
    • 1/4 cup fat-free, lower-sodium chicken broth
    • 1 tbsp capers, drained and chopped
    • 1/4 cup small fresh basil leaves

Preparation

Baking Directions:

Cook pasta according to package directions, omitting salt and fat. Drain. Heat a large nonstick skillet over medium-high heat. Add 1 1/2 teaspoons oil and swirl. Add shrimp. Cook 3 minutes or until done. Remove shrimp from pan.Wipe out pan with a paper towel. Return pan to medium-high heat. Add remaining 1 teaspoon oil. Swirl to coat. Add zucchini and onion. Sauté 3 minutes. Add garlic and sauté for 30 seconds. Add salt, red pepper and tomatoes. Lightly mash tomatoes with a potato masher. Reduce heat to medium and simmer 8 minutes. Stir in broth and return to a simmer. Stir in pasta, shrimp and capers. Toss to coat. Remove pan from heat. Top with basil. Serve immediately.

Tuna melts with avocado
Servings:

Serves 4

Ingredients

    • 2 1/2 tbsps olive oil
    • 2 tbsps thinly sliced shallots
    • 1 tbsp Dijon mustard
    • 1/4 tsp black pepper
    • 1/8 tsp salt
    • 1 6-ounce can solid white tuna in water, drained and flaked
    • 1 1/2 tbsps fresh lemon juice
    • 1 avocado
    • 1 cup cherry tomatoes, quartered
    • 1/3 cup shredded Swiss cheese
    • 2 6-ounce pieces French bread, halved lengthwise and toasted

Preparation

Baking Directions:

Preheat broiler to high. Combine first 6 ingredients in a medium bowl, stirring well to coat. Place juice in a small bowl. Peel, seed and chop avocado. Add avocado to juice and toss. Add avocado mixture and tomatoes to tuna mixture. Toss well to combine. Sprinkle cheese evenly over cut sides of bread and broil for 3 minutes or until cheese is bubbly. Place 1 bread slice, cheese side up, on each of 4 plates and divide tuna mixture evenly among bread slices.

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