Dining on a Dime
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By: Cooper Clinic Nutrition
In a tough economy, more people eat at home. To help you make delicious dinners that are economical, here are a few easy-on-the wallet foods that offer great nutrition.
Beans/Lentils
- Loaded with fiber; great source of protein; a nutrition powerhouse.
- Extremely versatile and incredibly economical. Many choices of beans are available—black, kidney, white, navy, cannelloni, pinto, garbanzo.
- Canned beans are easier, but pricier. A 15 oz can is about a dollar which will provide about 1-3/4 cup versus a pound of dried beans which will cost just about the same but make 5 to 6 cups. Five times more for the money!
- Black beans and rice—less than $1 per serving. A great classic combo. Click here for a recipe.
- Lentils are easy to prepare and relatively quick cooking. Soups are the most common way to prepare them. Pair with a green salad and some whole grain bread or brown rice for a wonderfully wholesome vegetarian meal. Click here for a recipe.
- For a tasty Turkey Bean and Chili recipe from Cooking Light, click here.
- Make a habit to go meatless on Mondays and more often during the week to save money. Visit www.meatlessmonday.com for ideas.
Canned Salmon
- Most canned salmon is wild, versus farmed. Fresh wild salmon may cost $20/lb. A 15 oz can is only about $3.
- Make salmon salad just like you would tuna. Add bulk by adding veggies such as chopped celery, cucumber, red onion, tomato, etc.
- Great source of omega 3—what better way to get the health benefits of fish oil than from the real thing?
- Some canned may have the fine bones which provide the added benefit of calcium. (The bones are edible and can be finely crushed if desired.)
- Recipe suggestions: Salmon Tacos. Click here for the recipe. Or try Twice-Baked Salmon Potatoes from Cooking Light. Click here for the recipe.
Pasta
- A pound will cost less than $2 and provide 4 – 6 servings.
- Whole grain wheat pasta is not that much more expensive and has added health benefits.
- The base for a great meal. Instead of loading up with heavy meat sauce and cheese, use a light marinara. Or, sauté some veggies in olive oil with garlic and toss with pasta. Pair with a green salad or Caesar salad with light Caesar dressing.
Eggs
- Have breakfast for dinner.
- High quality protein at a very low price. About 13 cents and 70 calories (per large egg) buys you 6 grams of high-quality protein—nearly a quarter of your daily choline and selenium
- needs—and 13 essential vitamins and minerals in varying amounts.
- Make an omelet with loads of veggies and some 2% cheese, serve with whole wheat toast and fruit.
- Check out the American Egg Board for recipes at http://incredibleegg.org/recipes.html.
Whole Chicken
- Cheaper than the boneless skinless chicken breast and simple to make.
- Oven roast, remove the skin and bones and use in pasta dishes, salads, stews, soups, stir fries, sandwiches, and casseroles.
- Check out the Cheap Healthy Good blog to see how they made 17 meals out of one 7 lb whole chicken for a mere $26. Scroll down to Wednesday, February 18, 2009 to see the recipes for lemon chicken, chicken chili, chicken with beans and rice, sesame noodles and chicken and more!
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