Eating Healthy does not have to be Expensive!

Recipes used in the 2 weeks of sample menus:

Turkey Chili
4 servings, about 1 ½ cups each

1 pound lean ground turkey
¾ cup minced onion
1 tbsp canola oil
3 cups water
½ tsp garlic powder
1 tbsp chili powder
1 tbsp dry parsley flakes
1 tsp paprika
2 tsp dry mustard
One 15 ½ oz can kidney beans, drained and rinsed
One 6 oz can low sodium tomato paste
½ cup pearl barley

1. In large saucepan, cook turkey and onions in oil until turkey is browned and no longer pink, about 9 minutes. Drain excess oil and drippings and return turkey and onions to pan.
2. Add remaining ingredients except the cheese to turkey mixture; bring to boil, stirring frequently. Cover, reduce heat, and simmer 30 minutes, stirring occasionally.
3. Uncover and simmer 30 minutes, stirring occasionally.

Nutrition Information: Calories: 490, Protein: 60g, Carbohydrate: 48g, Fiber: 12g, Total Fat: 7g, Saturated Fat: 1g, Trans Fat: 0g, Sodium: 490mg

Tip: When your food budget allows, make a double recipe and freeze half for later use. This recipe can be made into a vegetarian dish by omitting the ground turkey and adding extra beans.

Chicken Stir Fry
2-4 servings

1 chicken bouillon cube or packet, low sodium
½ cup hot water
2 tbsp low sodium soy sauce
1 tbsp cornstarch
1 tbsp canola oil
½ tsp garlic powder
1 pound skinless chicken breast, cubed
1 ¾ cup carrots, thinly sliced
1 cup zucchini, sliced (or frozen green beans, thawed)
½ cup onions, thinly sliced
¼ cup hot water

1. Combine chicken bouillon cube and hot water to make broth; stir until dissolved.
2. Combine broth, soy sauce, and cornstarch in small bowl. Set aside.
3. Heat oil in skillet over high heat. Add garlic and chicken. Cook, stirring, until chicken is thoroughly cooked and no longer pink in color.
4. Add carrots, zucchini, onion, and water to cooked chicken. Cover and cook, stirring occasionally until vegetables are tender-crisp, about 5 minutes. Uncover, bring chicken mixture to boil. Cook until almost all liquid has evaporated.
5. Stir in cornstarch mixture. Bring to boil, stirring constantly until thickened.

Nutrition Information: Calories: 270, Protein: 37g, Carbohydrate: 11g, Fiber: 2g, Total Fat: 8g, Saturated Fat: 1.5g, Trans Fat: 0g, Sodium: 660mg

Tip: Serve this dish over brown rice for an extra nutritional boost. Frozen thawed vegetables can be substituted when you don’t have fresh available. Stretch the dish by adding extra vegetables.

Beef Pot Roast
8 servings, 3 ounces beef each

½ cup chopped onion
2 tbsp water
2 ½ pound lean beef roast
2 cups hot water
1 beef bouillon cube or packet, low sodium
2 tbsp orange juice
¼ tsp ground allspice
1/8 tsp pepper

1. Simmer onion until tender in 2 tablespoons water in heavy, deep skillet.
2. Add roast to skillet; brown on all sides.
3. Combine beef bouillon cube with 2 cups hot water; stir until dissolved.
4. Combine orange juice, allspice, pepper, and beef broth. Pour over meat. Cover and simmer, about 2 hours.

Nutrition Information: Calories: 250, Protein: 40g, Carbohydrate: 2g, Fiber: 0g, Total Fat: 8g, Saturated Fat: 3g, Trans Fat: 0g, Sodium: 60mg

Tip: When looking for lean cuts of meat, look for the words “round” or “loin” in the name. Leftovers of this recipe can be frozen for later use.

Pizza Meat Loaf
4 servings, about ¼ loaf each

1 pound lean ground turkey
¾ cup spaghetti sauce
¼ cup part-skim mozzarella cheese
½ cup chopped green peppers
¼ cup minced onion

1. Preheat oven to 350 degrees.
2. Lightly grease 9-inch pie plate with oil or nonstick cooking spray. Pat turkey into pie plate.
3. Bake turkey in the oven until turkey is no longer pink, about 17-20 minutes.
4. Top baked turkey with sauce, cheese and vegetables. Return to the oven and heat until cheese is melted, about 1-2 minutes.

Nutrition Information: Calories: 220, Protein: 32g, Carbohydrate: 10g, Fiber: 2g, Total Fat: 5g, Saturated Fat: 2g, Trans Fat: 0g, Sodium: 158mg

All recipes were adapted from the "Recipes and Tips for Healthy, Thrifty Meals" cookbook available at www.cnpp.usda.gov/publications/foodplans/miscpubs/foodplansrecipebook.pdf. This guide, developed by the U.S. Department of Agriculture, contains economical recipes, basic cooking and food safety guidance, and sample menus to help you choose a healthful diet on a low income.