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    7 wallet- and waistline-friendly recipes

    By | Shine Food – Fri, Oct 1, 2010 9:31 PM EDT


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    Cooking on a budget? Don't skimp on nutrition! You'll feel good about feeding your family these creatively delectable recipes.

    1. Roast Chicken with Potatoes and Butternut Squash

    Price: $1.62 per serving

    Ingredients
    • 2 tablespoons minced garlic, divided
    • 1 teaspoon salt, divided
    • 3/4 teaspoon freshly ground black pepper, divided
    • 1/2 teaspoon dried rubbed sage
    • 1 (3 1/2-pound) roasting chicken
    • Cooking spray
    • 12 ounces red potatoes, cut into wedges
    • 1 1/2 cups cubed peeled butternut squash (about 8 ounces)
    • 2 tablespoons butter, melted
    Preparation
    1. Preheat oven to 400°.

    2. Combine 1 1/2 tablespoons garlic, 1/2 teaspoon salt, 1/2 teaspoon pepper, and sage in a small bowl. Remove and discard giblets and neck from chicken. Starting at neck cavity, loosen skin from breast and drumsticks by inserting fingers, gently pushing between skin and meat. Lift wing tips up and over back; tuck under chicken. Rub garlic mixture under loosened skin. Place chicken, breast side up, on rack of a broiler pan coated with cooking spray. Place rack in broiler pan.

    3. Combine potatoes, squash, butter, 1 1/2 teaspoons garlic, 1/2 teaspoon salt, and 1/4 teaspoon pepper. Arrange vegetable mixture around chicken. Bake at 400° for 1 hour or until a thermometer inserted into meaty part of thigh registers 165°. Let stand 10 minutes. Discard skin.

    Nutrition Information
    Calories:     399; Fat: 12.1g (sat 5g,mono 3.2g,poly 1.7g); Protein: 43.8g; Carbohydrate: 25.9g; Fiber: 3.4g; Cholesterol: 147mg; Iron: 3.5mg; Sodium: 791mg; Calcium: 77mg

    See more: Weeknight Chicken Recipes

    2. Shrimp Fra Diavolo

    Price: $2.47 per serving

    Be sure to use inexpensive medium-size shrimp in this garlicky, spicy classic.

    Pantry Checklist:

    • Linguine
    • Extra-virgin olive oil
    • Minced garlic
    • Medium shrimp (1 pound, peeled and deveined)
    • Diced onion
    • Crushed red pepper
    • Dried basil
    • Dried oregano
    • Tomato paste
    • Fresh lemon juice
    • Canned crushed tomatoes
    • Diced tomatoes (1 can)

    View Recipe: Shrimp Fra Diavolo

    See more: Superfast Pasta Recipes

    3. Grown-Up Grilled Cheese Sandwiches

    Price: $2.14 per serving

    A new take on a familiar favorite pairs grilled cheese with a BLT for a luscious veggie-packed sandwich that feels like an indulgence. Serve with zesty dill pickle spears. If you have extra room in your budget, pair with a sweet-tart hard cider.

    Pantry Checklist:

    • Red onion
    • Garlic clove
    • Shredded reduced-fat sharp white cheddar cheese
    • White bread
    • Fresh spinach leaves
    • Tomato
    • Center-cut bacon

    View Recipe: Grown-Up Grilled Cheese Sandwiches

    See More: 5-Ingredient Sandwiches

    4. Stewed Pork and Squash

    Price: $2.12 per serving

    Serve with simple pantry-friendly corn muffins to complete the meal.

    Pantry Checklist:

    • Onion
    • Garlic clove
    • Boneless pork shoulder (1 lb.)
    • Chili powder
    • Ground cumin
    • Ground red pepper
    • Chicken broth (fat-free, less-sodium)
    • Stewed tomatoes (15-oz. can)
    • Butternut squash

    View Recipe: Stewed Pork and Squash

    See More: Dinner Tonight: Soups and Stews

    5. Beef-Barley Soup

    Price: $2.41 per serving

    If chuck roast is on sale, buy a large one and freeze the rest for later. (Or ask your butcher to cut off only the amount you need.)

    Pantry Checklist:

    • Boneless chuck roast (3/4 lb.)
    • Carrots
    • Celery
    • Onion
    • Mushrooms
    • Beef broth (4 cups fat-free, less sodium)
    • Pearl barley
    • Bay leaf

    View Recipe: Beef-Barley Soup

    See More: Superfast Soups

    6. Dan Dan Noodles

    Price: $2.32 per serving

    Frozen egg noodles are worth seeking as a budget-friendly yet tastier version of dried.

    Pantry Checklist:

    • Frozen fresh wide Chinese egg noodles
    • Peanuts
    • Soy sauce (low-sodium)
    • Sambal oelek (ground fresh chile paste)
    • Sugar
    • Garlic
    • Fresh ginger
    • Lean ground pork (8 oz.)
    • Lime juice
    • Green onions
    • Cucumber
    • Cilantro

    View Recipe: Dan Dan Noodles

    See More: 20/20 Superfast Asian Recipes

    7. Bistro Braised Chicken

    Price: $2.10 per serving

    Pantry Checklist:

    • Butter
    • Bone-in chicken thighs (8)
    • Carrots
    • Onion
    • Celery
    • Dried pitted plums
    • Thyme
    • Sage
    • Dijon mustard
    • Chicken broth (1 can fat-free, less-sodium)
    • Egg noodles

    View Recipe: Bistro Braised Chicken

    Continue Reading: 43 more Budget-Friendly Recipes

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