Favorite Cheap Recipes

I teach a budget cooking class. The point of the class is to create meals that are a dollar a serving and have nutrition. The class was inspired by the documentary Hungry for Change. In this documentary, a low income family is seen going into the grocery store looking for food that is available, healthy, and for a dollar a person. They couldn't do it. Instead, they went to a Wendy's and everyone got a 99 cent burger.

I am searching for your favorite cheap recipe that is healthy. I can modify anything to be cheaper. My standards are that every meal has to have a minimum of 6 grams of protein, 1 serving of vegetables, and 25% of four different vitamins and minerals ( I really like to highlight iron, calcium, and vitamin C).

One of my favorite recipes is Loaded Potato Casserole
Ingredients:
4 large potatoes (never peel a potato as it stripes away the nutrition) ($1.00)
a bundle of green onions ($0.89)
a teaspoon of onion powder ($0.05)
1 link of turkey sausage ($1.25)
2 cups of whole milk ($0.55)
1 8 ounce container of sour cream ($1.00)
1 cup of water
salt and pepper to taste

How to make:
1. Thoroughly wash the potatoes. Poke holes in the potatoes and microwave for 5 minutes. Flip, and microwave for another 5. Poke a fork through the potato to make sure it is done. Different microwaves work differently. You may need to adjust the time.
2. Cut the potatoes into smaller pieces. Mash the pieces with the milk and water.
3. Slice the link of turkey sausage and add to the mixture.
4. Wash the green onions and slice. I use clean kitchen scissors to cut my green onions. Add green onions, powdered onion, salt, and pepper to the mixture.
5. Pour mixture into a 9x13 baking pan and bake for 20 minutes at 350 degrees.

You may add cheese on top of the mixture if you like. This recipe feeds about 5. Total cost is $4.74