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1
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2
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- At the end of this lesson you will know:
- How to choose healthy recipes.
- The cheapest ingredients to use
when cooking.
- How to prepare as much food as
possible for the smallest price.
- Please click continue to navigate
through the lesson.
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3
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- The first key to learning to choose good budget recipes is to learn the
elements of a good recipe.
- These elements include:
- Good nutrition
- Utilizing cheap ingredients
- Most food for smallest price
- For this lesson I will concentrate on one main recipe(One-Skillet
Chicken), to show the basics of each of these elements.
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4
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- Good Nutrition- It is also important for everyone to get proper
nutrition, whether on a budget or not. Choosing the right ingredients
can help provide you with the proper nutrition.
- Cheap Ingredients- When choosing a recipe on a budget choosing the
right ingredients can be the most important part of the process. Utilizing cheap ingredients helps
gain the most value out of the recipe.
- Large Quantity Of Food- Producing the most food for the smallest price
is one of the most important parts of choosing a recipe. It is vital to choose ingredients
that provide the best bang for the buck.
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- There are many different aspects of a healthy diet. Knowing this, it is
important to get as much nutrition from every meal as possible.
- Malnutrition is one of the largest problems around the world. Thankfully
in the United States we are able to eat almost anything we want.
- One of the key foundations of a healthy life is eating right.
- With all of this in mind choose your diet wisely.
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6
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- Knowing what to eat is only half the battle when it comes to eating
healthy.
- It is extremely important to put into practice everything you’ve learned
about the food pyramid to the right.
- A balanced diet should include all of the serving sizes shown on the
pyramid.
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7
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- When looking at the ingredients for this meal and comparing it to the
food pyramid on the previous slide you can see that this recipe contains
many ingredients needed in a healthy diet. These include poultry,
vegetables, and olive oil.
- One-Skillet Chicken
- (4 servings)
- ¼ c all-purpose flour
- ¼ tsp salt
- ¼ tsp black pepper
- 1 lb boneless, skinless chicken breast cutlets (about ¼" thick)
- 4 tsp olive oil
- 1 can (14.5 oz) diced tomatoes primavera (with zucchini, bell peppers,
and carrots)
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- 1. In shallow bowl, combine flour, salt, and pepper. Coat chicken with
seasoned flour and tap off excess.
- 2. In large nonstick skillet, heat 2 teaspoons of the oil over
medium-high heat. Brown half of the cutlets 3 minutes per side or until
no longer pink and juices run clear. Remove to large plate and cover
with foil. Repeat with remaining oil and cutlets.
- 3. Add tomatoes (with juice) to skillet and simmer about 2 minutes.
- 4. Divide cutlets equally among 4 plates and spoon an equal portion of
sauce over top. Serve with orzo.
- One-Skillet Chicken
- (4 servings)
- ¼ c all-purpose flour
- ¼ tsp salt
- ¼ tsp black pepper
- 1 lb boneless, skinless chicken breast cutlets (about ¼" thick)
- 4 tsp olive oil
- 1 can (14.5 oz) diced tomatoes primavera (with zucchini, bell peppers,
and carrots)
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- When concentrating specifically on the nutrition factor there are things
you can do to add nutrition to any meal.
- For Example:
- When cooking One-Skillet Chicken you can add an assortment of other
vegetables to the skillet. These might include peppers, zucchini,
spinach, etc. This can add a
significant amount additional nutrition to the dish.
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- Using cheap ingredients that
still provide good nutritional value is very important when it comes to
eating healthy on a budget.
- There are many different things that can be used that offer good
nutrition for a relatively small price.
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- There are different categories to
consider when looking for cheap ingredients. These categories include:
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12
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- Meat-
- Chicken is usually the best buy
in the grocery store when it comes to the combination of price and
nutrition. One serving of chicken can be bought in bulk for about one
dollar. Considering this chicken
proves to be the best bang for the buck when it comes to purchasing
meat.
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13
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- Pasta/Rice-
- Different assortments of pastas
can be a great way to add substance to a meal for a very small
price. One box of spaghetti for
example can provide about six servings of food for under one dollar.
- Rice is another ingredient that
can add substance to any meal for a small price. Bought in bulk rice
can cost as little as $.45 per pound. At this price you could get 10 or
more servings for one dollar.
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14
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- Bread-
- When shopping for best buys in the grocery store bread can be one of
the biggest winners. For the relatively small cost of a few dollars you
can get a loaf of whole wheat bread that could make 10 sandwiches.
- Also when eating a pasta dish, adding a piece of bread on the side can
add a much needed serving of whole grain.
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- When on a budget, it is important
to get the most food out of each dollar spent.
- A good way to accomplish this is
to utilize the cheapest and most substantial ingredients when making a
meal.
- These ingredients include things like pasta and rice, which were also
mentioned in the cheap ingredients section of this lesson.
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16
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- When considering the One-Skillet Chicken recipe shown earlier there are
ways to manipulate this recipe to create a recipe that will provide more
servings per dollar.
- Adding a box of spaghetti to the recipe will decrease the serving size
of the chicken and create a substitute form of substance at a lower
price.
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17
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- Using rice in the same way as pasta can also produce the same results
when attempting to stretch the all important dollar.
- The combination of rice and pasta can be used with almost any recipe to
provide an abundance of food for a small price. Also changing back and forth between
the two will give a good variety of taste with an assortment of recipes.
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- What are the cheapest ingredients to use when on a budget?
- A. Rice
- B. Spaghetti
- C. Vegetables
- D. Meat
- E. A and B only
- F. All of the above
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- What is important to consider
when planning a balanced diet?
- Nutritional facts on package
- The food pyramid
- Advice from friends
- Personal Experience
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22
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23
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24
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- What is normally the cheapest meat available at the grocery store?
- A. Steak
- B. Chicken
- C. Salmon
- D. Tuna
- E. Pork
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25
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26
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Notes
