This is the third in a series of blogs showcasing simple, heart healthy recipes that cost under $3.00 a serving to make. We will provide a nutritional analysis, total cost, and cost per serving for each recipe.
All the recipes in this series have no more than 5 grams of saturated fat, at least 5 grams of fiber, and no more than 600 mg of sodium. And, best of all, they are taste-tested and guaranteed delicious!
Each of our recipes are standardized to serve six. If you need to buy a larger package of an ingredient than the recipe calls for, freeze or store the rest. Likewise with leftovers: put them away for another meal. Putting leftovers in the refrigerator immediately after serving decreases the temptation to overeat. Out of sight, out of mind!
Here is a warm home cooked dinner for any night:
Baked Lemon Rosemary Chicken with Green Beans and Baked Potatoes
YIELD: SERVES 6
Baked Lemon Rosemary Chicken
- 24 ounces boneless chicken breasts, no skin
- 1 tablespoon fresh rosemary (or 2 tsp. dried)
- Juice of 1 fresh lemon (or 3 tablespoons of lemon juice)
- 1/8 teaspoon garlic powder
- 2 tablespoons olive oil
- ½ tablespoon black pepper
- Preheat oven to 350
- In a small bowl, combine lemon juice, olive oil, minced rosemary and garlic powder.
- Place chicken breasts in baking pan.
- Pour the mixture over the chicken and sprinkle with black pepper.
- When the oven is preheated, bake chicken for 40-45 minutes, basting every 10-15 minutes or so.
Steamed Green Beans
- 24 oz fresh green beans
- Rinse green beans with cool water.
- Cut ends off green beans.
- Add beans to pot with about 2 inches of water. You can use a steamer basket if you have one.
- Cover beans and steam for 5-10 minutes. Serve and enjoy!
- 6 russet potatoes
- Rinse potatoes under cool water and scrub off any noticeable dirt. Carefully cut out dark spots or sprouts.
- Using a fork, poke holes in potato on all sides.
- Bake for 45 minutes, with the chicken.
If you’ve pre-cooked the chicken already, and you’re short on time: microwave for 10-12 minutes.
Creamy Mustard Yogurt Sauce for potatoes
- ¼ cup spicy brown mustard
- ¼ cup plain Greek yogurt
- ½ teaspoon garlic powder
- Stir mustard, yogurt and garlic powder together in a bowl until even in color. Use about one tablespoon of sauce per baked potato.
SOURCE: RECIPES ADAPTED FROM “30 DAYS UNDER $200” BY BENJAMIN J. SLOCUM, CLASS OF 2016, UNE COLLEGE OF OSTEOPATHIC MEDICINE AND “LEMON ROSEMARY CHICKEN THIGHS” FROM MY.RECIPES AND “CREAMY MUSTARD YOGURT SAUCE FROM ALLRECIPES.
- Calories 360
- Total Fat 8 g
- Saturated Fat 2 g
- Protein 29 g
- Carbohydrate 40 g
- Fiber 6 g
- Sodium 107 g
Cost of this recipe based on local supermarket prices this week:
- 24 ounces boneless chicken breasts, no skin (1.5 lb @ $1.99/lb): $2.98
- 1 tablespoon fresh rosemary (0.06oz @ $2.49/0.66oz): $0.23
- 1 fresh lemon: $0.79 each
- 1/8 teaspoon garlic powder (0.01oz @ $2.69/3.12oz): $0.01
- 2 tablespoons olive oil (0.67oz @ $7.99/25.3oz): $0.21
- ½ tablespoon black pepper (0.24oz @ $3.29/3oz): $0.26
- 24 oz fresh green beans (1.5 lbs @ $2.99/lb): $4.49
- 3 lbs. russet potatoes (@ $0.69/lb): $2.07
- ¼ cup spicy brown mustard (2oz @ $1.59/12oz): $0.27
- ¼ cup plain Greek yogurt (2oz @ $3.79/32oz): $0.24
- ½ teaspoon garlic powder (0.04oz @ $2.69/3.12oz): $0.03
Total cost: $11.58
Cost per service: $1.93
Buying chicken breasts are a great option because they are convenient and nearly fat free, but they can also be expensive. When they are on sale, buy for more than one meal and freeze the rest raw for a later date. Another option is to buy a whole chicken and roast or grill it, if you have the time, or buy chicken thighs, which can be a bit less expensive. See this article in Eating Well magazine for more budget tips!
Christine Albertelli, MS, RD, is a registered dietician.