Everyday Food: A week’s worth of budget-friendly dinners

Don’t let the lack of meat in this dish fool you. This protein-packed casserole of eggs, tortillas and a simple tomato sauce is a satisfying meal for the whole family.

• 2 tablespoons vegetable oil
• 1 large white onion, diced small
• Coarse salt and ground pepper
• 3 garlic cloves, minced
• 1 tablespoon all-purpose flour
• 1 can (28 ounces) crushed tomatoes
• 1/2 teaspoon red-pepper flakes
• 1/2 cup half-and-half
• 8 corn tortillas, cut into 1/2-inch strips
• 8 large eggs
• 1/2 cup shredded cheddar (1.5 ounces)

1. Heat oven to 400 degrees. In a medium saucepan, heat oil over medium-high heat. Add onion and cook until translucent, about 8 minutes. Season with salt and pepper; add garlic and cook until fragrant, 30 to 45 seconds. Add flour and stir to coat. Pour in tomatoes, scraping up browned bits. Add red-pepper flakes and season with salt and pepper. Cook until tomato sauce is thickened and bubbling, 2 to 3 minutes. Stir in half-and-half and remove pan from heat.

2. Spread 1 cup tomato sauce in a 9-by-13-inch baking dish. Place tortilla strips in an even layer over sauce. Spread remaining sauce over tortillas. Break eggs over top and sprinkle with cheese. Bake until sauce is bubbling and egg whites are set, about 25 minutes.

Nutrition information per serving: 492 calories, 26 grams fat (9 grams saturated fat), 46 grams carbohydrates, 23 grams protein, 8 grams fiber, 48 percent of calories from fat.

Ricotta makes this pasta rich and delicious. Use any extra in place of cream cheese on toast or as a substitute for cottage cheese.

• 2 tablespoons extra-virgin olive oil, plus more for brushing
• 2 pounds zucchini, thinly sliced lengthwise
• Coarse salt and ground pepper
• 1 pound linguine
• Finely grated zest of 1 lemon
• 1/2 cup ricotta

1. Heat oven to 450 degrees. Brush two rimmed baking sheets with oil. Arrange zucchini in a single layer on sheets and brush tops with oil; season with salt and pepper. Roast zucchini until tender and lightly golden in parts, 25 to 30 minutes, rotating sheets halfway through.

2. Meanwhile, in a large pot of boiling salted water, cook linguine according to package instructions. Drain pasta and return to pot. Add oil, lemon zest and zucchini, and toss to combine. Serve pasta topped with ricotta.

Nutrition information per serving: 565 calories, 13 grams fat (4 grams saturated fat), 93 grams carbohydrates, 21 grams protein, 6 grams fiber, 21 percent of calories from fat.

In the time it takes to prepare this hearty dish, you will have chicken on hand for later in the week. Orzo with carrots is a tasty change from the usual rice pilaf.

• 1 tablespoon plus 1 teaspoon vegetable oil
• 4 chicken leg quarters (about 3 pounds total)
• 3 bone-in, skin-on chicken breast halves (about 1 1/2 pounds total)
• Coarse salt and ground pepper
• 1 large white onion, diced small
• 3 garlic cloves, minced
• 4 plum tomatoes, coarsely chopped
• 3/4 cup cider vinegar
• 2 medium carrots, diced small
• 1 1/4 cups orzo

1. Heat oven to 400 degrees. In a large Dutch oven or heavy pot, heat 1 tablespoon oil over high. Season chicken on both sides with salt and pepper. In batches, add chicken, skin side down, and cook until skin is golden and crisp, about 7 minutes. Flip chicken and cook 3 minutes more. Transfer chicken to a plate.

2. Pour off all but 1 tablespoon fat from pot and reduce heat to medium-high. Add onion and cook until translucent, about 5 minutes. Add garlic and cook, stirring, until fragrant, about 1 minute. Add tomatoes and season with salt and pepper; cook until beginning to break down, about 3 minutes. Stir in vinegar and return chicken, skin side up, to pot; bring liquid to a boil. Transfer pot, uncovered, to oven and bake until chicken is cooked through, about 30 minutes.

3. Meanwhile, in a medium saucepan, heat 1 teaspoon oil over medium-high heat. Add carrots and cook until slightly softened, about 3 minutes. Add orzo, tossing to coat. Add 1 3/4 cups water and bring to a boil; reduce heat to low and cover. Cook until water is absorbed and orzo is tender, about 15 minutes. Remove from heat; fluff pilaf with a fork.

4. Reserve chicken breasts and half the pan sauce and refrigerate for Friday. Serve chicken leg quarters with pilaf and remaining pan sauce.

Nutrition information per serving: 700 calories, 31 grams fat (8 grams saturated fat), 49 grams carbohydrates, 54 grams protein; 4 grams fiber, 40 percent of calories from fat.

These burritos use cost-conscious ingredients and can be prepared in 30 minutes.

• 1 cup long-grain white rice
• 1 3/4 cups low-sodium chicken or vegetable broth
• 1 can (15 ounces) refried beans
• 4 flour tortillas (burrito size)
• 1/4 cup sour cream, plus more for serving (optional)
• 1 cup shredded cheddar (2.5 ounces)
• 1/2 head romaine lettuce (2 cups), shredded
• 1/2 cup salsa, plus more for serving (optional)

1. Heat oven or toaster oven to 350 degrees. In a small saucepan, bring rice and broth to a boil over high. Cover, reduce heat to low and cook 15 minutes. Remove pan from heat and let stand, covered, 5 minutes; fluff rice with a fork.

2. In another small saucepan, warm beans and 1/4 cup water over low, stirring occasionally. Wrap tortillas in foil and place in oven to warm, about 10 minutes.

3. To assemble, divide beans, sour cream, rice, cheese, lettuce and salsa among tortillas. For each tortilla, fold side closest to you over filling, then fold right and left sides toward center; tightly roll up burrito. Serve topped with more sour cream and salsa if desired.

Nutrition information per serving: 641 calories, 17 grams fat (8 grams saturated fat), 99 grams carbohydrates, 23 grams protein, 12 grams fiber, 24 percent of calories from fat.

This light meal is almost entirely hands-off, leaving you extra time at the week’s end.

• 2 pounds zucchini, halved crosswise and quartered lengthwise
• 3/4 pound carrots, cut into 1/2-by-4-inch pieces
• 2 medium red onions, quartered
• 2 tablespoons extra-virgin olive oil
• Coarse salt and ground pepper
• Reserved chicken breasts and pan sauce

1. Heat oven to 400 degrees. In a large bowl, toss vegetables with oil; season with salt and pepper.

2. Spread vegetables on two rimmed baking sheets and roast until tender and golden, 30 to 35 minutes.

3. About 20 minutes into cooking, place chicken and sauce in a small baking dish, cover with foil and bake alongside vegetables until heated through, about 15 minutes.

4. Slice chicken and serve with vegetables and sauce.

Nutrition information per serving: 346 calories, 17 grams fat (3 grams saturated fat), 24 grams carbohydrates, 27 grams protein, 6 grams fiber, 44 percent of calories from fat.