Brainstorming an affordable/nutritious snack...

[etothepii]

Here's what I have come up with:

1 cup brown rice
.5 cup red kidney beans
.5 cup lentils
1 cup frozen leaf spinach
3 whole eggs
3 egg whites
Seasonings you like (mexican style, or soy sauce/asian)

Basically, make it like stir fried rice and veggies. Pour in the eggs and continue to stir fry. I think this can be made without oil. Mix it all up, and split it into five servings (freeze 2 or 3 of the servings). Take one serving to work each day as an afternoon snack.

228 calories
4g fat
33g carbs
17g protein

That's 18% fat, 48% carbs, 35% protein.

If the dry ingredients are purchased bulk, then you could buy a month's worth and save $$. Half a dozen egs, and a package of frozen spinach each week isn't too expensive either.

You could manipulate the egg/eggwhite ratio to increase or decrease fat content, if you like.

[Gearloose]

At the least, you will need a non-stick wok or skillet to cook without oil. Spraying the wok or skillet lightly with vegetable spray won't add any significant fat, but will help it cook, will improve flavor and aid in release from the pan.