Yes, you can cook nutritious meals without stressing your pocketbook
LESS MONEY, healthier By Lisa Turner | Photos by Joe Lavine
Quick-cooking selections, like organic frozen vegetables, canned beans, and whole grains, paired with less-costly protein sources, yield easy, nutrient-rich meals that won’t break the bank. Ready for some inspiration? Feast on these dinners for lots of flavor and nutrition—and more money in your pocket.
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Jamaican Whitefish with Spicy Slaw Serves 4 | Gluten Free, Quick Cost per serving: $5
Bagged, shredded slaw mix speeds up prep time, for little money. Choose an economical but flavorful fish, like cod, and look for thinner fillets that marinate and cook quickly. If you can’t find a Scotch bonnet pepper, substitute another serrano for a milder flavor or a habañero for a spicier one. Wear rubber gloves or insert your hands into plastic bags when mincing the peppers. Serve with warm corn tortillas and avocado wedges.
1½ tablespoons finely grated fresh ginger 1 tablespoon brown sugar 1 teaspoon ground allspice ½ teaspoon ground cumin ½ teaspoon salt 3 cloves garlic
1 small Scotch bonnet pepper, seeded and sliced Juice from ½ large orange 4 limes, divided
1 pound cod, mahimahi, or other whitefish 2 tablespoons mayonnaise 2 teaspoons agave nectar or honey 1 (12-ounce) bag slaw mix 1 small bunch scallions 1 small serrano pepper, finely minced (optional) 1 small bunch cilantro 2 tablespoons olive oil
1. Combine ginger, sugar, allspice, cumin, salt, garlic, sliced Scotch bonnet pepper, orange juice, and juice from 1 lime in a blender or small food processor. Purée until smooth. Pour mixture over fish in a glass or ceramic dish, turning to coat both sides. Let stand for 30 minutes, turning once. 2. While fish marinates, juice 2 limes in a medium bowl (cut remaining lime into wedges and set aside). Whisk mayonnaise and agave or honey into lime juice. Add slaw mix, scallions, and minced serrano (if using); toss to mix. Chop enough cilantro leaves to make ¼ cup and add to slaw. Season with salt and pepper. 3. Heat a large skillet or grill pan with olive oil over medium heat. Remove fish from marinade and cook for 3 minutes, until lightly browned. Turn fish and sear on remaining side for 2–5 minutes (depending on thickness), until fish is opaque and flakes easily. 4. Divide fish and slaw among plates. Garnish with extra cilantro and lime wedges. Serve hot.
PER SERVING: 298 cal, 14g fat (7g mono, 5g poly, 2g sat), 41mg chol, 24g protein, 24g carb, 6g fiber, 253mg sodium
➻ march 2012 | deliciousliving 49
orget the myths that healthy eating costs too much and takes too long. If you’re willing to get into the kitchen, you can make quick, inexpensive, nutritious meals every night of the week. Te secret is stocking up on economical shortcuts.
FOOD STYLING, BETH HAWKINS; PROP STYLING, JAMIE BARKLEY
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