A Cheap Meal You Can Make on a Budget Nutrition Recipes
Eating healthy does not have to be expensive. If that’s the excuse you’ve been using to put off improving your diet, I’m sorry to burst your bubble, but it’s simply not true. Healthy food doesn’t mean $10 juices and $12 açaí bowls and so on. Healthy food doesn’t have to be elite. It also doesn’t have to be boring!
Sure, there won’t be much filet mignon on the menu, and you might opt for a 50-cent apple instead of a $5 basket of blackberries, but if you are willing to cook, there are a plethora of low-cost meals available at your fingertips. Also, meal planning can help reduce food costs. Before picking your recipes, look at store circulars before you shop and build your menu around what’s on sale that week. Shop the bulk bins for dry goods like whole grains, legumes, dried fruits, and nuts, and buy just what you need.
Chili is a winter staple for us because it’s hearty, nutritious, and, most importantly, warm! It’s also a great meal to make ahead and freeze for a quick, high-protein lunch or dinner when you’re too busy to cook. This recipe calls for two cans of kidney beans, but you can use any beans you like, or try two different colors of beans, like we did here.
Total Time: 35 min. Prep Time: 10 min. Cooking Time: 25 min. Yield: 6 servings
Ingredients: 1 tsp. olive oil 1 large onion, chopped 1 medium red bell pepper, chopped 1 medium yellow (or orange) bell pepper, chopped 1 lb. raw 93% lean ground turkey 1 (28-oz.) can chopped tomatoes 2 cans (15-oz. each) kidney beans, rinsed, drained 1 tsp. chili powder ½ tsp. sea salt Crushed red peppers (to taste; optional) 12 Italian parsley sprigs, chopped
Preparation: 1. Heat oil in a large saucepan over medium-high heat. 2. Add onion and bell peppers; cook, stirring frequently, for 4 to 5 minutes, or until onion is soft. 3. Add turkey; cook for 4 to 5 minutes, or until turkey is browned 4. Add tomatoes, beans, chili powder, salt, and red peppers; cook, stirring frequently, for 10 to 15 minutes. 5. Divide chili into 6 serving bowls and garnish with parsley if desired.