Good nutrition often eludes people on the go. Grocery shopping and cooking are time-consuming. As a result, the easier choice becomes take-out or prepackaged meals. Unfortunately, that's often a less healthy, more expensive diet. You don't have to settle for high-cost, low-quality food, however. With a little planning and know-how, busy people can make healthy and inexpensive dishes that can be frozen and then popped into a microwave for quick, delicious and healthy meals.
Turkey Chili
For 20 dollars or less, turkey chili will add spice to any meal-time. Using turkey instead of beef lowers the amount of fat in the stew. Add a few cans of black beans for fiber and plenty of fresh tomatoes for flavor that's rich in lycopene, a natural cancer fighter. One cup of red wine will boost antioxidants that fight heart disease, and add a rich, full-body taste. Top this with low-fat sour cream and salsa for extra flavor. Freeze chili in single servings without toppings.
Whole Wheat Pasta: To Sauce or Not To Sauce?
Whole wheat pasta costs a few dollars a box and provides the whole grains necessary for a healthy diet. If you're in the mood for a simple and satisfying dish, make it the traditional Italian way with fresh chopped parsley and tossed with a little olive oil, rich in monounsaturated fat, a healthier type of fat good for your heart. If you want a little more flavor, make your own sauce by sauteing antioxidant-rich tomatoes with onions. Season with garlic, which can reduce blood pressure, and fresh or dried basil. Freeze the pasta tossed with the sauce for a tasty meal that takes minutes to make and minutes to reheat.
California Chicken with Mushrooms, Asparagus and Avocado
A taste of California cuisine comes with this inexpensive meal. Saute boneless, skinless organic chicken, low in fat and rich in protein, with a splash of white wine and lemon juice. Add chopped avocado for a melt-in-your mouth texture and a monounsaturated fat that can help lower bad cholesterol. As a side dish, saute asparagus spears and mushrooms, both rich in folic acid that fights a wide range of health issues from birth defects to homocysteine levels in the blood. Freeze the main dish and vegetables together in individual meal servings.
Lentil Soup
Legumes are known for being high-protein, low-fat, low-cholesterol and fiber-rich. While inexpensive, most require pre-soaking, and that's unappealing to the busy chef. Luckily, lentils don't need to be soaked. All it takes to turn one low-cost package of lentils into soup is a few cups of water and low-fat chicken broth. Add vegetables for texture, such as tomatoes, zucchini and squash, all rich in antioxidants. This soup becomes a stew with less broth and can be treated as chili when served with salsa and low-fat corn chips. Lentil texture remains intact when reheated at a later date.
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