If you're looking to trim your grocery bill and your waistline, chicken is an excellent choice. Chicken is a versatile meat that you can use in a number of dishes. You can prepare many meals that include chicken quickly and cheaply. Importantly, chicken is significantly lower in fat and calories than red meat like steak.
Chicken Chili
Chicken chili is a complete healthy meal in a single pot. Mix together diced chicken breast, chopped bell peppers, canned tomatoes and black beans into a deep saucepan, adding spices as desired. Let the mixture simmer for 1 to 2 hours. This tasty, inexpensive dish includes fibrous black beans. Black beans are high in dietary fiber, which can help lower cholesterol. Use dry beans as these tend to be less costly than the canned variety.
Chicken Soup
Chicken soup is classic comfort food that's delicious whether or not you have a cold. A healthy chicken soup that's also inexpensive should include chicken thighs, celery, carrots, lettuce and barley. Serve your chicken soup with whole wheat bread and sauteed vegetables to make it a complete meal.
Chicken Stir Fry
Chicken stir fry is an inexpensive Asian meal that's rich in fibrous vegetables. To make stir fry at home, toss marinated chicken breast, broccoli, onions, carrots and eggplant into a hot pan. You can add a dash of soy sauce for flavor. Mix together in a pan until cooked thoroughly. Eating colorful vegetables can help combat cellular damage that leads to the development of certain cancers, Harvard University reports. Serve your chicken stir fry with whole grain brown rice.
Chicken Kebabs
Chicken kebabs are a summertime favorite that go great on the grill. Making a batch of chicken kebabs are as easy as putting chicken, bell peppers, broccoli, onion slices and pineapple on a skewer and grilling to perfection. To save money on this dish opt to use canned pineapple, chicken thighs, and green bell peppers. Serve with inexpensive steamed lentils to complete your meal.
References
- "British Journal of Nutrition"; Pulses and lipaemia, short- and long-term effect: potential in the prevention of cardiovascular disease; JW Anderson et al.; December 2002
- Harvard School of Public Health: Vegetables and Fruits: Get Plenty Every Day
- Colorado State University Extension; Dietary Fiber; Jan. 10, 2011
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