Meal planning can be overwhelming. Balancing nutritional needs with tastes, a budget and the actual task of cooking may feel impossible, especially while supporting a family. That’s why host Craig O’Neill, with master chef Dr. Robert Hall and registered dietitian Alyssa Frisby, are proud to present “Arkansas Taste Kitchen.” The series offers viewers comprehensive meal plans using simple, delicious ingredients. Each episode demonstrates practical cooking techniques as well as cost breakdowns for each meal, favoring affordability and accessibility.
This week’s episode features two budget-friendly recipes – Red Beans and Rice and Fudgy Black Bean Brownies – that prove you don’t have to spend a fortune to enjoy satisfying home cooking. A family of four may enjoy both recipes for an estimated cost of $6.88!
Below we have provided ingredient lists, recipes and estimated cost breakdowns to show how these dishes may fit into your own family meal plan. To watch these recipes come together, and to pick up additional cooking and nutrition tips, tune into “Arkansas Taste Kitchen” Thursday, August 6, at 7 p.m. on broadcast or on YouTube at YouTube.com/@arkansastv.
Red Beans and Rice
- 2 cups water/li>
- 1 cup rice/li>
- 1 Tbsp olive oil/li>
- 1 onion, peeled and small dice/li>
- 1 stalk celery, small dice/li>
- 1/2 green bell pepper, cored and small dice/li>
- 2 cloves garlic, minced/li>
- 1 oz. smoked pork or 1 Tbsp smoked paprika/li>
- 2 cans (15 oz.) kidney beans, not drained/li>
- 2 cups vegetable broth/li>
- 2 bay leaves/li>
- 1/2 tsp dried thyme/li>
- 1 tsp hot sauce/li>
- 1/4 tsp salt
Estimated Cost: $1.06 per serving; $4.24 for a family of 4.
Combine rice and 2 cups of water in a saucepan and bring to a boil. Then, reduce to a simmer, cover and cook until rice is tender. In a large pot, add oil, onion, celery, bell pepper, smoked pork or paprika, thyme, hot sauce, salt and pepper. Cook for five to seven minutes. Add garlic, beans, broth and bay leaves. Reduce heat and simmer for 15 to 20 minutes. Serve with rice.
Fudgy Black Bean Brownies
- 1 1/2 cups quick oats
- 3 oz. semisweet chocolate chips
- 1 (15 oz.) can black beans, drained and rinsed
- 1/4 cup canola oil
- 1/2 cup maple syrup
- 1/2 tsp baking powder
- 3 Tbsp cocoa powder, unsweetened
- 1 tsp vanilla extract
- 1/8 tsp salt
Estimated Cost: $0.61 per serving; $2.44 for a family of 4.
Heat oven to 350 degrees. Blend oats on high speed to create a fine powder and pour them into a large bowl. In a separate, microwave-safe bowl, microwave chocolate chips for 30 seconds; then stir. In a blender, add drained beans, chocolate, oil, syrup, baking powder, cocoa powder, vanilla and salt, and blend until smooth. Add the bean mixture to the bowl and fold in oats. Fill lined or greased muffin tins 3/4 full. Bake for 8-12 minutes.
Download Recipes
Bring the healthy, affordable meals from “Arkansas Taste Kitchen” to your kitchen by visiting arkansastv.gov/ATK.
How To Watch
Watch episode 5 of “Arkansas Taste Kitchen” Thursday, August 6, at 7 p.m. on broadcast or on YouTube at YouTube.com/@arkansastv.