Work It Out Wednesday : Healthy Meals on a Budget


(WLNS) – Here are some recipes from the February 4 “This Morning: Work It Out Wednesday Budget Meals”

Cauliflower Buffalo Wings: $ 16.65

1 Head of Cauliflower

1/2 Cup Milk (can substitute for soy, almond, or coconut milk)

1/2 Cup Water

3/4 Cup Flour (can substitute for gluten free flour)1


Butter (can substitute for earth balance, or other non-dairy butter)

1 Cup Buffalo Sauce

Total Cook Time: 50 minutes

Line a baking sheet with parchment paper and preheat your oven to 450 F.

Wash and cut cauliflower head into small bite sized pieces.

Mix all the ingredients (minus the butter and hot sauce) into a mixing bowl.

The batter will be thin enough that it runs off your fork and the cauliflower florets.

Dip each floret into the mixture and coat evenly. You can shake or tap off the excess on the side of the bowl.

Lay florets in an even layer on the parchment lined baking sheet.

Bake for 25 minutes or until golden brown.

In a small saucepan on low heat melt earth balance and mix in hot sauce, bringing to a low simmer before removing from the heat.

Remove the cauliflower from the oven and put all the baked florets into a mixing bowl with the wing sauce and toss to coat evenly.

Then spread all the florets in wing sauce out onto the same baking sheet.

Bake in the oven for another 25 minutes.

Plate and enjoy!


Chicken Rice Bowl : $15.60

6 Boneless Chicken Breast

2 Cups Brown Rice

2 Can Black Beans2


Barbecue Sauce

Season to taste

Total Cook Time: 40 Minutes

Preheat oven to 350 F.

Wash and season chicken breasts. (use seasoning salt and garlic powder)

Put chicken breasts in oven for 20 minutes.

Boil rice for 35 minutes on low heat and cover pot (optional: add pinch of sea salt while boiling)

Drain cans of beans, let simmer in leftover juices for 8-10 minutes.

Once chicken breasts are cooked thoroughly ( optional: use meat thermometer, temperature should be above 160 F)

Cut into bite sized pieces, sprinkle over bed of rice, top with desired amount of barbecue sauce and enjoy!

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