10 Under 10

10 Recipes for Under $10 with

10 Ingredients (or Less!)
Join the American Heart Association in living fierce in 2021 —
make a bold declaration and take steps for better health.
You may have lost a lot in 2020, but you didn’t lose you. Shine
again — mind, body and spirit. Embrace the power to take
charge of your well-being. Swap challenge for opportunity and
claim what’s possible, starting now.
The following recipes can help kick-start eating well in the New
Year. Each entrée allows you and your family to eat healthy for
less than $2.50 per serving.

Our Mission: To be a relentless force for a

world of longer, healthier lives.
The American Heart Association is the nation’s oldest and largest
voluntary organization dedicated to fighting heart disease and
stroke. We want to see a world free of cardiovascular diseases
and stroke.
Table of Contents
RECIPES
Kid-Friendly Chicken Enchiladas with Black Beans and Corn . . . . . . . . . . . . . 2

Creamy Chicken Broccoli Casserole with Whole-Wheat Pasta . . . . . . . . . . . . 4

Oven-Fried Chicken with Black Beans and Corn . . . . . . . . . . . . . . . . . . . . . . . . . 6

Chicken Curry with Stir-Fry Veggies and Noodles . . . . . . . . . . . . . . . . . . . . . . . 8

Simple Chicken Stir-Fry . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 10

Green Chile Stew . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 12

Slow-Cooked Pot Roast . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 14

Pan-Fried Pork Chops with Mashed Sweet Potatoes . . . . . . . . . . . . . . . . . . . . 16

Black Bean Soup . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 18

Caribbean Pink Beans (Habichuelas Rosadas a la Caribeña) . . . . . . . . . . . . 20

© Copyright 2021 American Heart Association, Inc., a 501(c)(3) not-for-profit. All rights reserved.
Unauthorized use prohibited. 2/21 DS17087

1
Kid-Friendly

Chicken Enchiladas
with Black Beans and Corn
Serves 4 • about $2.35 per serving
Ingredients
Cooking spray 1 teaspoon chili powder and
2 teaspoons chili powder,
1 pound boneless, skinless
divided use
chicken breasts, all visible fat
discarded, cooked, cooled, 12 6-inch whole-wheat or corn
and shredded tortillas, warmed
1 15.5-ounce can no-salt-added 1 14.5-ounce can no-salt-added
black beans, rinsed and drained tomato sauce
16 ounces frozen whole-kernel 1/2 cup fat-free sour cream
corn, thawed, or 1 15.25-ounce
can no-salt-added corn, rinsed
and drained

2
Directions
1. Preheat the oven to 400°F. Lightly spray a baking dish with cooking spray.
2. Put the chicken in a large bowl. Stir in the beans, corn, and 1 teaspoon
chili powder.
3. Put six tortillas on a large cutting board or clean, flat surface. Spoon about
11/2 tablespoons of the chicken mixture down the center of the tortillas,
stopping about 2 inches from the edges. Roll up and place with the seam
side down in the baking dish, securing with a toothpick if desired.
4. In a small bowl, stir together the remaining 2 teaspoons chili powder,
tomato sauce, and sour cream. Pour on top of the tortillas.
5. Bake for 15 to 20 minutes, or until heated through.

Cook’s Tip: To quickly warm the tortillas, wrap them in 2 to 3 damp

paper towels. Microwave on 100% power (high) for 1 to 11/2 minutes, or
until warmed. Be sure to warm the tortillas just before you are ready
to stuff and roll them. Warmed tortillas will bend much more easily
than ones at room temperature, which can tear easily.

Watch the recipe video.

Nutrition Analysis (per serving)

Calories 485
Total Fat 4.5 g
Saturated Fat 1.0 g
Trans Fat 0.0 g
Polyunsaturated Fat 1.5 g
Monounsaturated Fat 1.0 g
Cholesterol 78 mg
Sodium 499 mg
Total Carbohydrate 81 g
Dietary Fiber 12 g
Sugars 13 g
Protein 41 g

3
Creamy

Chicken Broccoli
Casserole with Whole-Wheat Pasta
Serves 6 • about $2.00 per serving
Ingredients
13.25 to 16 ounces whole-wheat 1 15.25-ounce can no-salt-
spiral-shaped pasta, such as added whole-kernel corn,
rotini or fusilli rinsed and drained, or
16 ounces frozen whole-
11/2 pounds boneless, skinless
kernel corn, thawed
chicken breasts, all visible
fat discarded, cut into 1-inch 8 ounces fat-free cream
pieces cheese, softened
3/4 teaspoon salt-free Italian 1 cup fat-free, plain yogurt
seasoning blend or 3/4 teaspoon
dried thyme, crumbled
16 ounces frozen broccoli, thawed

4
Directions
1. Preheat the oven to 350°F. In a large pot, cook the pasta according to
package directions, omitting the salt. Drain well in a colander. Return the
pasta to the pot. Cover and set aside.
2. In a large skillet, cook the chicken over high heat for 5 minutes, or until
no longer pink in the center, stirring frequently. Reduce the heat to low.
Stir in the Italian seasoning blend, broccoli, corn, cream cheese, and
yogurt. Cook for 5 minutes, or until the cream cheese has melted.
3. Transfer the chicken mixture to the pot with the cooked pasta, stirring to
mix well.
4. Transfer to a 13 x 9 x 2-inch baking dish. Bake, covered with aluminum
foil, for 15 minutes, or until heated through.

Budget Tip: Fresh fruits and vegetables are frozen at their ripest,
so they are just as delicious as their fresh counterparts but often
cheaper. Be sure to read the ingredients list and the Nutrition Facts
panel and buy the varieties without added sodium and added sugars.
Because frozen foods have a much longer shelf life than fresh foods,
be sure to stock your freezer when they go on sale.

Watch the recipe video.

Nutrition Analysis (per serving)

Calories 486
Total Fat 4.5 g
Saturated Fat 1.0 g
Trans Fat 0.0 g
Polyunsaturated Fat 1.0 g
Monounsaturated Fat 1.0 g
Cholesterol 80 mg
Sodium 456 mg
Total Carbohydrate 68 g
Dietary Fiber 11 g
Sugars 11 g
Protein 45 g

5
Oven-Fried Chicken
with Roasted Potato Wedges
Serves 4 • about $2.05 per serving
Ingredients
Cooking spray 1 4-pound whole chicken, all
visible fat, neck, and giblets
1 cup low-fat buttermilk
discarded, cut into 8 serving
1 large egg, lightly beaten with pieces (2 breasts, 2 thighs,
a fork 2 drumsticks, and 2 wings)
1/2 cup whole-wheat flour 2 large baking potatoes, peeled
1 teaspoon paprika if desired and cut into 1-inch-
wide wedges
1/2 teaspoon pepper and ½
teaspoon pepper, divided use 1/2 teaspoon garlic powder
1/2 teaspoon dried parsley,
crumbled

6
Directions
1. Preheat the oven to 425˚F. Lightly spray a wire rack with cooking spray
and place it on a baking sheet.
2. In a shallow dish, whisk together the buttermilk and egg.
3. In a separate shallow dish, stir together the flour, paprika, and
½ teaspoon pepper.
4. Set the dishes and baking sheet in a row, assembly-line fashion. Dip
each chicken piece in the buttermilk mixture, then in the flour, turning
to coat at each step and gently shaking off any excess. Transfer to the
baking sheet.
5. Lightly coat the chicken pieces with cooking spray. Bake for 30 minutes.
Turn over the chicken. Bake for 20 minutes, or until the chicken is no
longer pink in the center. (Be sure all pieces register 165˚F on an instant-
read thermometer.)
6. Meanwhile, lightly spray a second baking sheet with cooking spray.
7. Arrange the potato wedges on the baking sheet in a single layer. Lightly
coat with cooking spray.
8. In a small bowl, stir together the garlic powder, remaining ½ teaspoon
pepper, and the parsley. Sprinkle over the potatoes.
9. Once the chicken has baked for 20 minutes, place the baking sheet with
the potatoes in the oven. Bake for 15 minutes. Using tongs, turn over the
potatoes. Bake for 15 minutes, or until the wedges pierce easily with a fork.

Budget Tip: Buying a whole chicken and cutting it into parts is less
costly than buying chicken parts.

Cook’s Tip: A 4-pound whole chicken provides about 1 pound of breast

meat, which is a healthy portion for serving four people. Enjoy the
remaining chicken pieces during the week.

Watch the recipe video.

Nutrition Analysis (per serving)
Calories 461
Total Fat 7.5 g
Saturated Fat 2.0 g
Trans Fat 0.0 g
Polyunsaturated Fat 2.0 g
Monounsaturated Fat 2.0 g
Cholesterol 167 mg
Sodium 209 mg
Total Carbohydrate 43 g
Dietary Fiber 4g
Sugars 2g
Protein 55 g

7
Chicken Curry Skillet
with Stir-Fry Veggies and Noodles
Serves 6 • about $2.15 per serving
Ingredients
13.25 to 16 ounces whole-wheat 16 ounces frozen stir-fry
angel hair, thin spaghetti, or vegetables or mixed
capellini vegetables, thawed
Cooking spray 1 cup lite coconut milk
1 cup fresh basil leaves or 2 teaspoons mild curry powder
2 teaspoons dried basil,
crumbled
1 pound ground skinless chicken
breast or turkey breast
1 8-ounce can water chestnuts,
rinsed and drained

8
Directions
1. Cook the pasta according to the package directions, omitting the salt.
Drain well in a colander. Cover to keep warm.
2. Lightly coat a large skillet with cooking spray. Cook the basil leaves
over high heat for 1 minute, or until wilted. Stir in the chicken, stirring
occasionally to turn and break up the chicken. (If using dried basil, add
with the chicken.) Cook for 5 minutes, or until browned.
3. Stir in the water chestnuts and vegetables. Cook for 3 to 4 minutes, or
until heated through.
4. Stir in the coconut milk and curry powder. Cook for 1 minute, or until just
warmed. Remove from the heat. Add the pasta, stirring to coat.

Cook’s Tip: If you like spicy food, stir in a dash of cayenne or crushed
red pepper flakes.

Cook’s Tip: Use the canned lite coconut milk in the ethnic section of
your grocery store rather than the refrigerated coconut milk found in
the dairy section, which is more of a beverage than an ingredient. Be
sure to shake the can before opening it because the coconut milk will
have separated.

Watch the recipe video.

Nutrition Analysis (per serving)

Calories 339
Total Fat 4.0 g
Saturated Fat 1.5 g
Trans Fat 0.0 g
Polyunsaturated Fat 0.5 g
Monounsaturated Fat 0.5 g
Cholesterol 30 mg
Sodium 79 mg
Total Carbohydrate 53 g
Dietary Fiber 10 g
Sugars 5g
Protein 29 g

9
Simple

Chicken Stir-Fry
Serves 4 • about $1.05 per serving
Ingredients
Cooking spray 1 tablespoon low-sodium
peanut butter
4 boneless, skinless chicken
breasts (about 4 ounces each), 1/2 teaspoon fresh gingerroot,
cut into bite-size pieces, grated (optional)
all visible fat discarded
2 cups cooked brown rice
2 teaspoons canola, corn, or
2 tablespoons chopped
extra-virgin olive oil
unsalted peanuts
1/2 medium head green cabbage,
thinly sliced
4 medium carrots, shredded
2 tablespoons soy sauce
(lowest sodium available)

10
Directions
1. Lightly spray a large skillet or wok with cooking spray. Cook the chicken
over medium-high heat for 5 minutes, or until no longer pink in the
center, stirring occasionally. Transfer the chicken to a plate. Set aside.
2. In the same skillet, heat the oil over medium-high heat, swirling to coat
the bottom. Cook the cabbage and carrots for 4 minutes, or until the
vegetables are tender-crisp, stirring frequently. Stir in the reserved chicken.
3. In a small bowl, whisk together the soy sauce, peanut butter, and
gingerroot. Stir into the chicken mixture. Cook for 2 minutes, or until
heated through.
4. Spoon the rice onto plates. Top with the chicken mixture. Sprinkle with
the peanuts.

Cook’s Tip: You can substitute tofu for the chicken to make this a
vegetarian meal. Cut 16 ounces low-fat, extra-firm tofu (drained well)
into ½-inch cubes. Stir in the tofu when the vegetables are tender-crisp.

Watch the recipe video.

Nutrition Analysis (per serving)

Calories 349
Total Fat 9.5 g
Saturated Fat 1.5 g
Trans Fat 0.0 g
Polyunsaturated Fat 2.0 g
Monounsaturated Fat 4.5 g
Cholesterol 54 mg
Sodium 411 mg
Total Carbohydrate 41 g
Dietary Fiber 8g
Sugars 9g
Protein 25 g

11
Green Chile Stew
Serves 4 • about $2.45 per serving
Ingredients
1 tablespoon corn or canola oil 6 medium fresh Hatch peppers,
roasted, skinned, seeds and
1 pound beef sirloin, round steak,
ribs discarded, and chopped,
or flank steak, cut into 1/2-inch
or 2 3-ounce cans diced green
cubes, all visible fat discarded
chiles, drained
1 small yellow or white onion,
1 medium fresh jalapeño or
chopped
serrano pepper,
2 garlic cloves, minced, or seeds and ribs discarded,
1 teaspoon minced jarred garlic chopped (optional)
2 tablespoons whole-wheat flour 1/2 teaspoon black pepper
2 cups chopped tomatoes, or 2 cups fat-free, low-sodium
1 14.5-ounce can no-salt- chicken broth
added chopped tomatoes

12
Directions
1. In a large pot, heat the oil over medium-high heat, swirling to coat
the bottom. Cook the beef for 5 minutes, or until browned on all sides,
stirring occasionally.
2. Cook the onion and garlic for 2 to 3 minutes, or until the onion is soft,
stirring occasionally.
3. Stir in the flour until well blended.
4. Stir in the tomatoes, Hatch peppers, jalapeño, black pepper, and broth.
5. Reduce the heat to medium low. Simmer, covered, for 1 hour.

Budget Tip: Look for these healthy, inexpensive cuts of meat:

Beef sirloin, lean ground beef, and bone-in pork loin chops.

Watch the recipe video.

Nutrition Analysis (per serving)

Calories 217
Total Fat 6.5 g
Saturated Fat 1.5 g
Trans Fat 0.0 g
Polyunsaturated Fat 2.0 g
Monounsaturated Fat 2.5 g
Cholesterol 56 mg
Sodium 79 mg
Total Carbohydrate 11 g
Dietary Fiber 2g
Sugars 5g
Protein 27 g

13
Slow-Cooked

Pot Roast
Serves 6 • about $2.15 per serving
Ingredients
1 tablespoon olive oil 2 medium ribs of celery,
chopped into 1-inch pieces
11/2 pounds beef top round roast
(one piece), all visible fat 2 medium potatoes, unpeeled,
discarded, set out at room chopped into 2-inch pieces
temperature for an hour
2 medium carrots, sliced
before cooking, patted dry
crosswise into 1-inch rounds
with paper towels
1 medium yellow onion,
1/2 teaspoon pepper
thinly sliced
1/4 teaspoon salt
1 cup water
3 medium garlic cloves,
coarsely chopped

14
Directions
1. Preheat the oven to 325˚F.
2. In a deep heavy ovenproof pot, heat the oil over medium heat, swirling
to coat the bottom. Cook the beef 2 to 3 minutes on each side.
3. Sprinkle the pepper and salt over the beef.
4. Stir in the garlic, celery, potatoes, carrots, onion, and water.
5. Bake, covered, for 2 hours.
6. Let the beef rest on a cutting board, covered loosely with aluminum foil,
for 15 minutes. (This allows the juices to redistribute so the beef stays
moist.) Slice the beef into thin slices. Place on a large serving platter.
Drizzle the pan juices over the beef.
7. Using a slotted spoon, transfer the vegetables into a large serving bowl.

Budget Tip: To save money when shopping for steaks, buy a roast,
like a loin roast, rather than individual steaks. You can ask the butcher
to slice it.

Watch the recipe video.

Nutrition Analysis (per serving)

Calories 211
Total Fat 5.5 g
Saturated Fat 1.5 g
Trans Fat 0.0 g
Polyunsaturated Fat 0.5 g
Monounsaturated Fat 3.0 g
Cholesterol 57 mg
Sodium 158 mg
Total Carbohydrate 15 g
Dietary Fiber 3g
Sugars 3g
Protein 25 g

15
Pan-Fried

Pork Chops
with Mashed Sweet Potatoes
Serves 4 • about $2.05 per serving
Ingredients • Mashed Sweet Potatoes
3 medium sweet potatoes, ¹3 cup low-fat or fat-free
peeled, each cut 8 pieces sour cream
(about 2 pounds)
1/4 teaspoon ground nutmeg or
¹3 cup 100% orange juice ground cinnamon

Ingredients • Pan-Fried Pork Chops

4 boneless center-cut pork 1/4 teaspoon salt
chops (about 4 ounces each),
1/2 cup whole-wheat flour
all visible fat discarded
1 tablespoon canola or corn oil
1/2 teaspoon pepper
1/2 teaspoon garlic powder

16
Directions
1. Place the potatoes in a large pot. Add enough water to cover. Bring to a
boil. Cook for 20 minutes, or until tender when pierced with a fork. Drain
well in a colander. Return the potatoes to the pot.
2. Stir in the orange juice, sour cream, and nutmeg. If you have a hand
mixer or immersion (or handheld) blender, beat or blend until smooth.
Otherwise, transfer the potato mixture to a large mixing bowl. Using an
electric mixer on medium speed, beat the potatoes until smooth. Cover
to keep warm.
3. Meanwhile, in a small bowl, stir together the pepper, garlic powder, and
salt. Sprinkle on both sides of the pork chops.
4. Put the flour in a shallow dish. Coat the pork with the flour on both sides.
5. In a large nonstick skillet, heat the oil over medium-high heat, swirling to
the coat the bottom.
6. Cook the pork for 5 minutes. Turn over. Cook for 3 to 4 minutes, or until it
registers 145°F on an instant-read thermometer. Remove from the heat.
Let stand for 3 minutes.
7. Serve with the mashed potatoes.

Watch the recipe video.

Nutrition Analysis (per serving)

Calories 402
Total Fat 9.5 g
Saturated Fat 2.5 g
Trans Fat 0.0 g
Polyunsaturated Fat 1.5 g
Monounsaturated Fat 4.0 g
Cholesterol 78 mg
Sodium 309 mg
Total Carbohydrate 48 g
Dietary Fiber 7g
Sugars 10 g
Protein 31 g

17
Black Bean Soup
Serves 4 • about $1.35 per serving
Ingredients
Cooking spray 1 14.5-ounce can no-salt-added
diced tomatoes, undrained
1 medium onion, diced
1 cup fat-free, low-sodium
1 medium fresh jalapeño, seeds
chicken broth
and ribs discarded, chopped
¼ cup chopped fresh cilantro
1 tablespoon minced garlic
(optional)
2 teaspoons ground cumin
2 15.5-ounce cans no-salt-
added black beans, undrained

18
Directions
1. Lightly spray a large pot with cooking spray.
2. Cook the onion over medium-high heat for 5 minutes, or until very
soft, stirring frequently. Stir in the jalapeño, garlic, and cumin. Cook
for 1 minute.
3. Stir in the beans with liquid. Lightly mash them using a potato masher
or fork. Stir in the tomatoes with liquid and broth. Reduce the heat to
medium. Simmer, covered, for 15 minutes.
4. Serve the soup topped with the cilantro.

Cook’s Tip: Be sure to shop for no-salt-added or reduced-sodium

canned beans (for all types) since there’s a big difference in the
varieties. For example, a half-cup serving of regular canned black
beans contains between 350 and 565 milligrams of sodium. By
comparison, the same quantity in the reduced-sodium version has
about 220 milligrams, and the no-salt-added version has even less,
only 15 milligrams.

Budget Tip: To save money, buy the store brand of canned beans with
the least amount of sodium. Look for “no-salt-added” and “reduced-
sodium” options. An unopened can of beans can last up to two years
in a pantry, so stock up when they go on sale.

Watch the recipe video.

Nutrition Analysis (per serving)

Calories 245
Total Fat 0.5 g
Saturated Fat 0.0 g
Trans Fat 0.0 g
Polyunsaturated Fat 0.0 g
Monounsaturated Fat 0.0 g
Cholesterol 0 mg
Sodium 34 mg
Total Carbohydrate 45 g
Dietary Fiber 11 g
Sugars 13 g
Protein 15 g

19
Caribbean

Pink Beans
(Habichuelas Rosadas a la Caribeña)
Serves 8 • about $1.00 per serving
Ingredients
1 pound dried pink, pinto, or 2 tablespoons chopped
light red kidney beans, sorted fresh cilantro
for stones and shriveled
2 tablespoons chopped
beans, rinsed, and drained
fresh parsley or 2 teaspoons
8 cups water dried parsley, crumbled
1 28-ounce can no-salt-added 6 medium garlic cloves,
crushed tomatoes, drained minced, or 3 teaspoons
jarred minced garlic
1 medium red bell pepper,
finely chopped
1 small white onion,
finely chopped

20
Directions
1. Soak the beans overnight using the package directions.
2. Rinse and drain the beans in a colander. Transfer to a large stockpot.
Pour in the water. Bring to a boil over medium heat. Cook for 1 hour
30 minutes, or until the beans are soft, stirring occasionally.
3. Stir in the remaining ingredients. Cook for 20 minutes, still over medium
heat, stirring occasionally

Budget Tip: Dried beans are one of the most inexpensive proteins —
pennies per pound. Stock up and store them in an airtight container in
your pantry. They’ll last up to a year.

Watch the recipe video.

Nutrition Analysis (per serving)

Calories 248
Total Fat 1.0 g
Saturated Fat 0.0 g
Trans Fat 0.0 g
Polyunsaturated Fat 0.0 g
Monounsaturated Fat 0.0 g
Cholesterol 0 mg
Sodium 28 mg
Total Carbohydrate 48 g
Dietary Fiber 10 g
Sugars 6g
Protein 14 g

21