Enjoy delicious and healthy family dinners for about $15.
Less-tender cuts of meat, such as this, are not only inexpensive but also lean and high in protein and iron. You can use a pressure cooker to speed things up, or you can simmer it on the stove top or in a slow-cooker. Serve with mashed potatoes and corn.
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Because most of the fat in chicken is in the skin, removing it — and its 16 grams of fat — makes chicken a lean choice. The parsley, lemon and garlic topping does the job the skin usually performs, keeping the breasts moist and juicy. Serve with rice pilaf and Honey Acorn Squash. Pop the squash into the oven 15 minutes before adding the chicken.
The addition of vegetables (frozen ones for value and convenience) ups the healthfulness of this old-fashioned family standby. Using evaporated milk instead of regular doubles the calcium and adds extra creaminess. For a complete vegetarian meal, serve with a spinach or romaine salad with Sun-Dried Tomato Dressing.
Black beans and whole wheat couscous contribute soluble and insoluble fibres to these vegetarian burgers, which are tasty tucked into whole wheat pitas along with chopped salad. Start the meal with carrot, broccoli and rutabaga sticks to dip into Creamy Herb Dip.
Lean ground beef is economical and easy to prepare. And, turned into meat loaf, it's so satisfying when paired with Ratatouille Sauce. Serve with Baked Potatoes with Tzatziki Topping and a salad of spinach tossed with a light vinaigrette.
Simmering the potatoes right along with the chicken makes for an easy one-pot supper. Sweet potatoes are high in fibre (about 4 g per 1/2-cup/125 mL serving). They are also very high in beta-carotene and a good source of vitamin C, both of which are antioxidants. Add Creamy Coleslaw and green beans to round out the meal.
Bone-in pork chops cost less than boneless, plus the flavour and cooking time are the same. Pork is one of the best sources of thiamine, a B vitamin that helps metabolize carbohydrates, protein and fat. Pair this skillet simmer with Steamed Herb Carrots and potatoes.
Lean fish, such as sole and cod, are low in fat and high in protein. They are generally less expensive than fatty fish, such as trout and salmon, which are high in omega-3 fatty acids. When it's on sale, try trout or salmon as an alternative to sole. Serve with Whole Grain Rice with Broccoli which is rich in nutrients and fibre.
Lentils are very high in folate and fibre and are a good source of vegetable protein. Serve with a whole grain baguette and a salad of half spinach and half romaine tossed with Lemon Pesto Buttermilk Dressing. Buttermilk sounds as though it should be high in fat but, in fact, has only 1% milk fat and delivers as much calcium as milk. Any leftover soup makes a tasty lunch the next day.
Easy enough for a weeknight supper,a frittata also makes a satisfying weekend brunch. Eggs are an important source of high-quality protein. They are also a source of vitamins B12 and E, riboflavin and folate. For added calcium, mash the salmon bones finely - you won't even notice them. Serve with crusty whole wheat bread and Sautéed Spinach.
A nice change from the traditional spaghetti and meat sauce, this pasta bakes into a pie shell, making the outside layer crispy. Canada's Food Guide to Healthy Eating recommends two to three servings of meat and alternatives each day. One serving of cooked meat is about 3 ounces (90 grams), on which we are basing the sauce, then we're bulking it up with vegetables. Canned tomato products have the highest amounts of lycopene, which can reduce the risk of certain cancers. Serve with Light Caesar Salad.
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