Dirt Cheap Healthy Dinner Idea
by, 01-31-2010 at 04:11 PM (14909 Views)
It can be difficult to stick to a fitness plan, particularly when it comes to mealtimes. People often feel as though it's more expensive to eat healthy, but this isn't the case. I find that if you review your last 5 grocery receipts and add up the convenience items (boxed mixes, chips, snacks, yogurt, etc) versus the fresh fruits and vegetables, you'll probably find you spent more on those items than you did the healthy alternatives.
Here is an example of a frugal dish that will not only save you money, but is also a health conscious choice.
Liss' Cabbage Chicken Saute
What you need:
- 1 Onion - I use Red onions for both color & flavor but any onion will due
- 1/2 head Cabbage, chopped into 1 inch pieces
- 5-6 Fresh Whole Mushrooms, sliced
- 1-2 T. Minced Garlic
- 1/2 c. Chicken Stock
- 1 lb Chicken Pieces cut into 1 inch pieces (boneless/skinless) You can use boneless breasts, thighs/leg meat, etc)
- Salt & Pepper to Taste
Heat 1 T. of olive oil in a large pan over medium/high heat.
Add onions and saute until they are caramelized.
Add garlic and chicken, saute until chicken is no longer pink.
Add Mushrooms and cabbage, saute until the cabbage is soft. (Approximately 5 minutes).
Add Chicken Broth, reduce heat to medium, cover and cook 5-7 minutes or until cabbage is good and tender.
Remove the cover, turn the stove up to medium/high heat and saute, (stirring occasionally) until the the liquid evaporates, about 2 minutes.
Season with salt & pepper (I generally use Garlic Salt), as desired. This easily serves 4-6 people (with leftovers)
This particular recipe is a Favorite in this house, the kids absolutely LOVE it. It's even better the next day heated up. For those that aren't too keen on mushrooms, they can be omitted completely.
If you have a really large family you can cook rice and serve it on the side, or don't saute off the remaining liquid and instead serve the dish OVER a bed of hot rice.
Approximate Cost of the Meal for the Entire Family:
1 onion .58 cents
1/2 cabbage: .68
1 lb Chicken: $1.99
Chicken Stock: .25 (or less)
Mushrooms: $ .74
Total Cost of Meal to Feed 6 people: $4.24 (or .71 each)
Chicken can be purchased for as little as .48 a lb if you purchase chicken leg quarters at Walmart. A 10lb bag is $4.88. If you remove the meat from those quarters, then boil the bones (add a carrot/celery/onion and some seasonings) you have broth that you can freeze and about 7 lbs of actual meat for recipes for considerably LESS than $1.99 a pound.)