Do you think it's possible to feed your family for under $150 a week? Well, you can. Here are some recipes and tips for you to help you get started! All content provided with permission by the
American Heart Association.
Quick Chicken Chili (About $2.47 per serving/4 servings)
1 pound boneless, skinless chicken breasts or tenderloins or 1 pound ground white meat chicken
1 medium onion, finely chopped
1 medium bell pepper, chopped (any color)
1 teaspoon or 3 cloves minced garlic
2 cups fat-free, low-sodium chicken broth (or 1 16-oz can)
2 ( 15.5 oz) cans no-salt-added or low-sodium beans, drained and rinsed (mix or match pinto,
red, kidney or navy)
1/2 teaspoon pepper
1 teaspoon cumin
1/2 teaspoon chili powder (optional)
1 medium jalapeno, chopped (optional if you like spicy chili)
Chopped fresh cilantro (optional)
1/2 cup low-fat or fat free sour cream (optional)
1. Remove visible fat from chicken, cut into bite-sized pieces.
2. Spray large pot with cooking spray. Add chicken, onion, garlic, chili powder (optional) or jalapeno (optional) cooking over medium-heat until chicken is no longer pink (about 7 minutes)
3. Lightly mash the drained, rinsed beans with a fork.
4. Add all remaining ingredients to chicken mixture and simmer on high for 10 minutes.
5. Spoon chili into bowls, top with fresh cilantro and/or dollop of sour cream (optional)
Budget Tip: when buying chicken, tenderloins are often less expensive than breasts – in recipes like this one where you cut the chicken into bit-size pieces the cut makes no difference so pick whatever’s cheaper! Be sure to check for specials or sales.
Nutritional Analysis Per serving
Calories Per Serving 344 Total Fat 3.0 g Saturated Fat 0.5 g Trans Fat 0.0 g Polyunsaturated Fat 0.5 g
Monounsaturated Fat 1.0g Cholesterol 73mg Sodium 174 mg Carbohydrates 41g Fiber 10g Sugars 7g Protein 39g
Green Bean Casserole
About $0.62 per serving/8 servings
1 pound frozen green beans, thawed (French cut is best)
1 -10.5 ounce can reduced-fat, low-sodium, cream of mushroom soup
½ cup low-fat sour cream
½ teaspoon pepper
1 small onion, cut in to thin sticks
¼ cup whole wheat flour
1. In a 9x13 casserole dish, combine green beans, soup, sour cream and pepper. Stir until
well mixed and bake for 20 minutes.
2. Preheat oven to 350 degrees.
3. While casserole bakes, spread out onion sticks and lightly spray with cooking spray.
4. Sprinkle flour over onion pieces, tossing to coat equally.
5. Spray a medium-large skillet with cooking spray and heat to medium-high heat. Add
onions and cook until crisply, stirring occasionally.
6. Remove casserole from oven, add ½ onions and stir well.
7. Top with remaining half and return to oven, bake 5 minutes more.
Nutritional Analysis Per serving Calories Per Serving77 Total Fat2.0 g Saturated Fat0.5 g Trans Fat0.0 g
Polyunsaturated Fat 0.5 g Monounsaturated Fat0.5 g Cholesterol4 mg Sodium138 mg Potassium401 mg Carbohydrates 12g
Fiber 2g Protein 3g Calcium 80mg
Kid-Friendly Chicken Enchiladas with Black Beans and Corn
About $2.36 per serving/4 servings
1 pound chicken breasts, sautéed and cooled
1 (15.5 oz.) can low-sodium black beans, rinsed
1 (10 oz.) package frozen corn (thawed) or 1 (15 ¼ oz.) can no-salt added or low-sodium whole
kernel corn, drained and rinsed
3 teaspoons salt-free mild chili powder, divided
12 taco sized whole wheat or corn tortillas
1 (14.5 oz.) can no-salt added or low-sodium tomato purée
½ cup fat-free sour cream
1. Preheat oven to 400° F.
2. In a large bowl, add the cooled chicken. Let kids shred the chicken with their fingers.
Then, have them add black beans, corn, and 1 teaspoon chili powder to bowl with chicken and
let kids mix together with spoon.
3. Wrap 12 tortillas in 2 to 3 damp paper towels and heat in microwave until warm, about 1 to
4. Spray a baking dish with cooking spray. On a cutting board, place 1 warm tortilla and have
kids add about 1½ spoonfuls of mixture in a line down the middle of the tortilla. Roll the tortilla
up and use a toothpick to hold together. Place in the baking dish. Repeat with other tortillas.
Any extra meat mixture leftover can be poured on top of rolled tortillas.
5. In a small bowl, have kids mix 2 teaspoons chili powder, tomato purée, and sour cream.
Have them stir mixture and then pour on top of rolled tortillas. Bake in oven until warmed,
about 15 to 20 minutes.
Cooking Tips: For a quicker meal, 2 cups shredded chicken from half of a rotisserie chicken or 2
(10 oz.) cans salt-free white meat chicken (drained) can be used instead of the chicken breasts.
Keep it Healthy: Make sure the chili blend is salt-free; also, since blends vary from brand to
brand, taste it to check how mild it is before using.
Tips: Warming the corn tortillas in the microwave before rolling into enchiladas is a necessary
step—the warmed tortillas bend nicely. Cold corn tortillas break very easily, which makes
rolling into enchiladas not a success.
Nutritional Analysis Per serving Calories Per Serving 485 Total Fat 4.5g Saturated Fat 1.0 g Trans Fat0.0 g
Polyunsaturated Fat1.5 g Monounsaturated Fat1.0 g Cholesterol78 mg Sodium499 mg Carbohydrates 81g Fiber12g Sugars13g Protein
Creamy Tomato Fettuccini
About $1.14 per serving/4 servings
8 oz uncooked 100% whole-wheat fettuccine (or spaghetti or angel-hair pasta)
1/3 cup chopped onion (white or yellow, approximately 1 small)
1 tsp minced garlic from the jar or 2 cloves fresh minced
2/3 cup fat-free ricotta cheese
1 teaspoon dried basil or 2 tablespoons chopped fresh basil
1 teaspoon sugar or sugar substitute
1/8 teaspoon pepper
1 can (14.5 oz) diced tomatoes, low-sodium, undrained
1. Cook pasta according to package directions.
2. Spray 3-quart saucepan with cooking spray and heat to medium-high heat. Cook onion
and garlic, stirring occasionally, until onion begins to turn translucent (crisp-tender).
3. Stir in remaining ingredients, breaking up tomatoes with spoon.
4. Heat to a boil, reduce to low-heat and simmer uncovered 8 minutes, stirring
occasionally until slightly thickened.
5. Add pasta to sauce and toss.
Nutritional Analysis Per serving Calories Per Serving 266 Total Fat1.0g
Saturated Fat 0.0g Trans Fat 0.0g Polyunsaturated Fat 0.5g Monounsaturated Fat 0.0g
Cholesterol 7 mg Sodium 61mg Carbohydrates 54g Fiber 8g Sugars 8g Protein13g
© American Heart Association. This recipe is brought to you by the American Heart Association’s Simple Cooking With Heart ® Program. For more simple, quick and affordable recipes, visit the American Heart Association’s Simple Cooking With Heart® website.