Recipes with Nutritious and Inexpensive Ingredients

Whole Wheat Pasta
Pasta is a family favorite. The whole-wheat variety is not only inexpensive, but also packed with almost three times more fiber than regular pasta. A diet that’s high in fiber can help lower cholesterol, reducing the risk of heart disease and diabetes. Plus, it can fill you up faster and keep you satisfied longer. *

Quick Beef Lo Mein
Make this delicious take-out favorite at home with whole wheat pasta and you may just cut your expenses and your waistline.

Serves: 4-6
Prep time: 10 minutes
Cook time: 15 minutes
Approximate Cost: $3 per serving, (factor an additional $5 to $7 if pantry staples are needed).

INGREDIENTS
3 tablespoons soy sauce
2 tablespoons brown sugar
1 tablespoon oyster sauce
1 tablespoon chili paste with garlic
1/4 teaspoon crushed red pepper flakes
4 cups cooked whole wheat spaghetti (about 8 ounces uncooked)
2 teaspoons dark sesame oil
2 tablespoons peanut oil
1 tablespoon fresh ginger, peeled and minced
4 garlic cloves, minced
3 cups frozen broccoli florets
1 medium onion, cut in half and thinly sliced
1 flank steak (1 pound), trimmed and cut across the grain into long, thin strips
Thinly sliced green onions, to garnish
Toasted sesame seeds, to garnish

1. In a small bowl combine the soy sauce, brown sugar, oyster sauce, chili paste and crushed red pepper flakes. Set aside.
2. Cook pasta according to package directions; drain. Combine pasta and sesame oil, tossing well to coat.
3. While pasta cooks, heat peanut oil in a large skillet over medium-high heat. Add the ginger, garlic, broccoli and onion and sauté for 5 minutes. Add the steak and sauté for 5 minutes or until done. Add pasta mixture and soy sauce mixture and cook 1 minute or until thoroughly heated, stirring constantly.
4. Serve garnished with thinly sliced green onions and sesame seeds, if desired.

Black Beans
Black beans, either dried or canned, are inexpensive, nutritious and versatile. They’re low in fat and high in fiber, protein and iron. Just a cup of black beans can provide a good portion of your daily protein and fiber with hardly any fat. *

Black Bean, Mushroom and Cheese Enchiladas
Before you head through the drive-thru, remember this black bean delight. It’s easy to make at home, and you can control the amount of salt and cheese that gets added.

Serves: 4-6
Prep time: 20 minutes
Cook time: 20 minutes
Approximate cost: $3 per serving, (factor an additional $5 to $7 if pantry staples are needed).

INGREDIENTS
1 tablespoon olive oil
1 medium onion, diced
8 ounces white mushrooms, stems removed, chopped
1 tablespoon ground cumin
1 teaspoon chili powder
1 can (15.5 ounces) black beans, rinsed and drained
1 can (4.5 ounces) diced green chilies
1/2 cup shredded Cheddar cheese, plus more for topping
1/2 cup shredded Monterey Jack cheese, plus more for topping
1/4 cup sour cream, plus more for topping
1/4 cup chopped fresh cilantro, plus more for garnish
Salt and pepper, to taste
8 large flour tortillas
1 can (10 ounces) enchilada sauce
Cooking spray

INSTRUCTIONS

1. Preheat oven to 350°F.
   
2. Spray a 9”x13” baking dish with cooking spray, set aside.
   
3. Heat oil in a large skillet over medium-high heat. Add chopped onion and mushrooms and sauté just until soft, about 5 minutes.
   
4. Remove from heat, stir in cumin and chili powder. Let cool slightly and stir in the black beans, diced green chilies, Cheddar and Monterey Jack cheeses, sour cream and cilantro. Stir until well blended. Season to taste with salt and pepper.
   
5. Divide mixture between the 8 tortillas, placing filling just off center of each tortilla. Roll tortillas into loose cylinders. Place the seam side down in the prepared dish. Pour enchilada sauce over top and sprinkle with additional cheese.
   
6. Bake until bubbling and lightly browned, 15-20 minutes. Let stand 5 minutes before serving. Garnish with additional sour cream and chopped cilantro.

Frozen Vegetables
Don’t pay top dollar for out-of-season vegetables; reach for the frozen variety instead. They’re frozen at their peak ripeness, so they’re still rich in vitamins and minerals. They can be lower in cost and often higher in nutrition than the imported veggies that line the grocery store shelves during the off-season. Plus, they’re quick to cook because they’ve already been steam blanched.*

Hearty Vegetable Soup

As cooler fall weather sets in later this month, you may find yourself wanting to cozy up to a filling bowl of healthy soup.

Serves: 6
Prep time: 20 minutes
Cook time: 30 minutes
Approximate cost: $2.75 per serving, (factor an additional $5 to $7 if pantry staples are needed).

INGREDIENTS
1 tablespoon olive oil
1 medium onion, chopped
2 garlic cloves, minced
1 teaspoon dried oregano
1 bag (16 ounces) frozen mixed vegetables
1 can (14.5 ounces) diced tomatoes
1 can (14.5 ounces) tomato puree
1 package (48 ounces/6 cups) chicken broth
1/2 cup uncooked ditalini or other small tubular pasta
1 can (15.5 ounces) Great Northern beans, rinsed and drained
1/4–1/2 teaspoon crushed red pepper flakes
1 teaspoon salt
Freshly ground black pepper, to taste
Freshly grated Parmesan cheese

INSTRUCTIONS

1. Heat oil in a large heavy pot over medium-high heat. Add onion and sauté for 5 minutes. Add garlic and oregano and sauté for 2 minutes more.
2. Stir in frozen vegetables, diced tomatoes, tomato puree and broth and bring mixture to a boil. Reduce heat and simmer for 5 minutes. Add pasta, beans and crushed red pepper flakes, simmer 12-14 minutes or until pasta is tender, stirring occasionally.
3. Remove from heat. Stir in 1 teaspoon salt and several grinds of black pepper.
4. Taste and adjust seasonings as needed. Serve sprinkled with grated Parmesan cheese.

Eating well and shopping smart have never been easier. With these smart ingredient suggestions and recipes you can help keep your family full and healthy while you lower your grocery budget.

*For more information on choosing nutritious ingredients visit organizations such as the American Heart Association, the Mayo Clinic and the U.S. Food and Drug Administration.