Healthy & Budget Friendly
By: Jacqueline Gomes, MBA, RDN
Budget conscious meals are a top priority for shoppers right now. As we enter 2023, we’re seeing many shoppers embrace produce and reduce the amount of animal proteins they’re consuming as a way to stick to their food budget.
When it comes to animal proteins like chicken, purchasing a whole roaster is an excellent way to save! Add in plenty of root vegetables like carrots and potatoes and you’ll have a budget conscious meal the whole family will enjoy – and maybe some left overs too!
Here are a few tips to stretch your food dollar:
- Make a food budget and review the weekly circular to find the best deals.
- Plan meals in advance and utilize ingredients in a variety of recipes.
- Buy non-perishable foods in bulk. Take advantage of sales for staple items and canned goods.
- Shop the outer perimeter of the store and fill your cart wholesome nutritious foods first.
- Eat Seasonally. Buy fresh fruits and vegetables in season. When not in season, go for canned or frozen options without added sugar or sauces.
- Embrace store brands. Great quality for less.
- Buy large packages of lean meats, divide into individual serving sizes, and freeze to use as needed.
Eat Well Tip: How to determine the best buy using the unit pricing guide:
- Your goal is to pay the lowest price per unit.
- For example, a 12 ¼ ounce can of chunk light tuna in water sells for $1.55 ($2.02 per pound)
- A 6 ounce can of chunk light tuna in water sells for $0.79 ($2.07 per pound).
- The 6 ounce can costs less to purchase, but per unit (per pound) the 12 ¼ ounce is the better buy. In this case, you would save $.05 per pound of product.
Lemon-Herb Chicken & Root Vegetables
Prep: 20 minutes
Cook: 40 minutes
Makes: 6 Servings
- 1 (5.5 to 6-pound) Perdue Oven Stuffer Roaster, cut into parts
- Salt & pepper
- Olive oil or cooking spray
- 2 pounds russet potatoes, peeled and cut into half moons
- 1-pound carrots, peeled and sliced into circles
- 3 Bell peppers (red, green, yellow), cut into strips
- 1 onion, sliced
- 2 lemons, sliced in half
Lemon herb Sauce:
- 3 Tbsp Olive oil
- Juice from 1 lemon
- Fresh rosemary
- Fresh thyme
- 3 garlic cloves, minced
- ½ tsp Salt
- Preheat oven to 450 degrees.
- Place chicken parts on a large baking sheet or roasting pan. Season both sides with salt and pepper. Add potatoes, carrots and bell peppers, drizzle with olive oil (or cooking spray) and season with salt & pepper. Place chicken over vegetables. Cut lemons in half, place facing upward in pan.
- Prepare sauce: Add all ingredients into a bowl or glass jar. Mix or shake jar until well combined. Using a pastry brush, brush both sides of chicken with sauce.
- Place roasting pan in oven uncovered for 20 minutes, turn chicken over, toss vegetables. Continue to cook for 15-20 minutes. Turn chicken over, place under broiler for 2-3 minutes until crisp. Serve immediately.
*NOTE. Internal temperature of chicken should reach 165 F before removing from oven.