How to pack as much nutrition as possible into a $3 meal – ABC News

Nicole Constable knows how to stretch a food budget.
As head of OzHarvest's Nutrition, Education, Sustainability Training (NEST) program, she oversees a range of courses teaching adults about healthy and affordable cooking.
As Australians struggle with the rising cost of living, she says many are missing out on vital nutrients from fruits and vegetables.
"They're buying just the basics," Nicole says. "They're buying bread [and] cereal and sometimes they go [for] those convenience meals because a lot of people don't know how to cook healthy meals."
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While grocery prices are going up, it is still possible to make healthy meals on the cheap.
For example, Nicole says a pack of pre-made sausage rolls to feed 16 people costs about $20. But she knows how to make the same quantity at home for $7.
All OzHarvest's recipes have been costed at less than $3 a serve.
Choosing minimal ingredients that "pack a punch" and can be used in multiple dishes helps keep the cost down.
Cooking with a mix of animal and plant-based proteins and fresh and frozen vegetables also saves money without comprising taste.
Another misconception is you have to know how to cook.
"Everyone thinks you have to be a whiz in the kitchen … [I think people can sometimes feel that if] they're not a chef, they can't cook," Nicole says.
If this is something you struggle with, her advice is to head to the library and grab a picture-based cookbook or watch YouTube videos on how to boil water or use a frying pan.
"If you can boil water, you can cook eggs, you can cook rice, potatoes and veggies," she explains. 
"Or if you've got a frying pan … you can cook your protein such as your meats, poultry, and seafood."
From there, these are Nicole's top tips:
"It doesn't have to be a Michelin star-type meal, it can just be a basic meal to get lots of nutrients."
First, grab a source of protein. This can be either animal or plant-based i.e. lentils, legumes, beans or tofu.
"If you're wanting to cook on a budget, I would say either use a mix of your animal proteins with your plant-based proteins or just use your plant-based proteins."
Second, add veggies.
"Frozen veggies are just as good as fresh veggies and often are cheaper and they last longer because you can put them back in the freezer," Nicole says.
Then put some wholegrains on your plate.
"It might be some brown rice, it might be some potato or wholegrain bread."
Just because you're on a budget, it doesn't mean your dinner has to be bland.
"I always say add herbs and spices — so either herbs you've grown in the garden at home, or ones from the supermarket. Use a little bit of olive oil — [that] can really give flavour to meals as well."
Garlic and onion — whether in powder form or fresh — can also help make a meal tastier.
Nicole is a "lover of cooking a good big batch of a meal".
The benefit of this is having leftovers on-hand for the next day, or portions to freeze for the future.
"It just takes the pressure off having to think about it in your busy workday," Nicole adds.
Nicole's go-to recipe in the OzHarvest Everyday Cookbook is a "super easy" fried rice which works out at $1.69 a serve.
"I normally pop the rice cooker on, and I take the dog for a walk. And by the time I get back, the rice is cooked," she says. 
"I just grab some frozen veggies, any leftover protein that I've got and I grab some eggs, chop up some chicken and throw it in and create a fried rice with a little bit of flavour."
If you don't like chicken, you can use tinned tuna or salmon. Chickpeas, beans or tofu are also great options.
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