It’s hard to serve healthy meals to your family when you don’t
have a big budget for food, right?
NO! It’s just as easy to feed your family well using healthy and
inexpensive ingredients in quickly prepared recipes as it is to go through
the drive through!
Some of the best protein foods are plant-based, such as quinoa, soy, lentils,
beans, and chia seeds, with many available in less-expensive dried versions.
Additionally, some fresh fruits and vegetables are available at a great
price during the winter, including grapefruit, brussels sprouts, sweet
potatoes, parsnips and oranges.
To help you get started eating right on a budget, Bozeman Health is sharing
three heart-healthy, lower-in-fat but fabulously tasty main dishes perfect
to warm up with on a cold winter’s night. Learn more about ways
to feed yourself and your family for their health without breaking the
bank in a consultation with one of Bozeman Health’s nutrition specialists.
They can be reached at 406-414-5331.
Winter Garden Pasta Serves 6
Go meatless: Whole grain pasta, high-fiber beans, and no-salt-added diced
tomatoes make this spaghetti a heart-healthy dinner ready in just a half-hour.
8 ounces dried whole grain spaghetti
3 C broccoli florets
1 14½-ounce can no-salt-added diced tomatoes, drained
1 15-ounce can white kidney beans (cannellini beans), rinsed and drained
2 T no-salt-added tomato paste
2 cloves garlic, minced
1/4 t salt
1/4 t ground black pepper
2 T snipped fresh Italian (flat-leaf) parsley or 1T dried parsley
¼ C grated Parmesan cheese
In a 4-quart Dutch oven, cook pasta according to package directions without
salt. Add broccoli to pasta for the last 3 minutes of cooking. Drain and
return to Dutch oven.
Stir in tomatoes, beans, tomato paste, garlic, salt, and pepper; heat through.
Stir in parsley. Sprinkle each serving with cheese.
Tarragon Chicken Linguine Serves 4
This quick, heart-healthy recipe features just enough chicken with broccoli
and pasta, all topped in a light sauce. It's a complete healthy meal
in just 25 minutes.
6 ounces dried linguine or fettuccine
2 C broccoli florets
1/2 C reduced-sodium chicken broth
2 t cornstarch
1/4 t lemon-pepper seasoning or ground black pepper
12 ounces skinless, boneless chicken breast cut into bite-size strips
2 t olive oil or cooking oil
1 T snipped fresh tarragon or dill or 1/2 t dried tarragon or dill, crushed
Cook pasta according to directions, adding broccoli the last 4 minutes.
Drain; keep warm.
Combine broth, cornstarch, and seasoning; set aside.
In a large nonstick skillet, cook chicken in hot oil 4 minutes or until
no longer pink, stirring often.
Stir cornstarch mixture; add to skillet. Cook and stir until thickened.
Stir in tarragon; cook for 2 minutes. Serve over pasta.
Italian Pork Chops Serves 6
For the meat lovers in your family, the trio of fennel, Italian seasoning
and balsamic vinegar lends authentic Italian flavor to these meaty chops.
Surprise! They’re made in a slow cooker for simplicity and healthy eating.
1 medium onion, chopped
6 thick-cut pork rib chops on the bone (about 2-1/2 pounds)
2 t dried Italian seasoning, crushed
4 cloves garlic, minced
1/2 t salt
1/4 t ground black pepper
2 14½-ounce cans no-salt-added diced tomatoes, undrained
2 T balsamic vinegar
2 medium zucchini, halved lengthwise and cut crosswise into 1-inch pieces
2 T cornstarch
2 T cold water
4 ounces dried orzo, cooked according to package directions
Place onion in a 5- to 6-quart slow cooker. Place 3 pork chops on onions.
Sprinkle with half the Italian seasoning, garlic, salt, and pepper. Repeat
layering with remaining pork chops and seasonings. Top with undrained
tomatoes and balsamic vinegar. Add zucchini pieces to cooker.
Cover and cook on low-heat setting for 8 to 9 hours or on high-heat setting
for 4 to 4-1/2 hours.
Transfer meat and vegetables to a serving platter; cover and keep warm.
In a medium saucepan, stir together cornstarch and cold water, and add
cooking juices from cooker. Cook and stir over medium heat until thickened
and bubbly for 2 minutes.
Put one pork chop and some vegetables on each plate, pour sauce over all.
Serve with orzo on the side.