Eat Well for Less: $20 Healthy Meals for Four

Healthful dining doesn't have to be a drain on your pocketbook. The following two meals are economical and easy to prepare.

Meal Number 1

1 serving chicken and rice + 1 cup steamed fresh broccoli + 1 sliced apple + 1 cup 1% milk + ½ cup homemade pudding

Chicken and Spanish Rice (4 servings)
  • 1 cup onions, chopped
  • 3/4 cup green peppers
  • 2 tsp vegetable oil
  • 1 8 oz can tomato sauce (can use low sodium variety)
  • 1 tsp parsley, chopped
  • 1/2 tsp black pepper
  • 1 1/4 tsp garlic, minced
  • 5 cups cooked brown rice (cooked in unsalted water)
  • 3 1/2 cups chicken breasts, cooked, skin and bone removed, and diced
  1. In a large skillet, sauté onions and green peppers in oil for 5 minutes on medium heat.
  2. Add tomato sauce and spices. Heat through.
  3. Add cooked rice and chicken. Heat through.

Serving Size: 1 ¾ cups

Per Serving: Calories 450, Total Fat 8 g, Saturated Fat 2 g, Cholesterol 80 mg, Sodium 361 mg, Protein 38 g, Carbohydrate 56 g, Calcium 50 mg, Fiber 9 g

Meal Number 2

1 serving turkey meatloaf + 1 cup steamed mixed frozen veggies + 1 slice whole grain bread + 1 cup 1% milk + ½ cup vanilla ice cream topped with 1 sliced banana

Turkey Meatloaf (4 servings)
  • 1 pound lean ground turkey
  • 1/2 cup regular oats, dry
  • 1 large egg, whole
  • 1 Tbsp onion, dehydrated flakes
  • 1/4 cup ketchup
  1. Combine all ingredients and mix well.
  2. Bake in a loaf pan at 350 °F for 25 minutes or to an internal temperature of 165 °F.
  3. Cut into five slices and serve.

Serving Size: 1 slice (4 oz)

Per Serving: Calories 230, Total Fat 9 g, Saturated Fat 2 g, Cholesterol 124 mg, Sodium 260 mg, Protein 28 g, Carbohydrate 10 g, Fiber 1g

Source: Susie Kundrat, ARC Wellness Services Nutrition Expert

Recipes from: The Inflammation-Free Diet Plan