Nutritionist/Registered Dietitian Maya Ferrer I joined “Good Morning America” on Thursday to share some easy and inexpensive dinner ideas.
“It was really hard to narrow it down to five meals for $50. I hunkered down in the center of the grocery store. [that] “To save on costs, we have non-perishable products.The other thing is store sales and home processing, so if vegetables are sold, we have them at home,” Feller said. I’ll put it in a bag and freeze it myself,” he said.
Ms. Ferrer shared a grocery list and basic pantry essentials that every home cook should have on hand to create five delicious and healthy recipes for under $50.
Maya’s Master Grocery List: Total $49.59
1 1/2 lb bone-in pork loin (rib cut) – $5.00
Low Sodium Plant Bullion 1 package – $1.39
1 bunch celery stalks – $1.99 (price per bunch)
1 candy crisp apple – $0.56 each
1 bag of Vidalia Onions – $2.85
1 bag of collard greens – $2.29
Cod 1 1/2 pounds – $10.99
1 red bell pepper – $1.05
3 garlic cloves – $1.89
Whole Wheat Macaroni 1 Pack (16 oz) – $1.19
1 bag of frozen vegetable mix – $2.99
1 bag of Broccoli and Carrot Slaw – $2.99
8 chicken drumsticks – $3.22 ($5.65 for 14)
8oz Pack Cheddar Cheese – $2.65
32 oz low fat buttermilk – $2.49
2 large eggs – $0.83 ($2.49 per half dozen)
2 Rakkyo – $1.00 (price per bunch)
2 13.5 fl oz cans of full fat coconut milk – $0.99
1 bag of 16 oz. split peas – $1.32 (price for 16 oz.)
2 Roma tomatoes – $0.54
Master pantry essentials list
apple cider vinegar
Olive oil
baking powder
baking soda
whole grain all-purpose flour
yellow cornmeal
master spice list
black pepper
salt
cinnamon powder
nutmeg powder
garlic powder
paprika
red chili flakes
drying thyme
dried bay leaves
Dutch oven pork chops and seasoned white rice
material
Bone-in pork loin, trimmed 1 1/2 lbs.
1/4 cup apple cider vinegar
Cut 3 stalks of celery into matchsticks
1 candy crisp apple
1 Vidalia onion, thinly sliced
1 teaspoon ground black pepper
1 teaspoon cinnamon powder
1 teaspoon nutmeg powder
1/4 teaspoon salt
1 cup white rice
Low sodium plant metal 1/2 cube
direction
Place pork chops on a rimmed baking sheet. Season both sides with vinegar, pepper, cinnamon, and nutmeg.
Bring the soup to a simmer in a Dutch oven over medium heat.
Add pork chops and cook for 3 minutes or until browned on the outside. Transfer to a plate.
Add the celery, apple, and onion to the pot to make a bed.
Place the pork chops on top and cover. Simmer for 10-15 minutes, being careful not to overcook.
Serve each pork chop with a spoonful of apple, celery, and onion.
Add the metal and water and cook the rice according to the package instructions.
White fish with collards, red peppers, seasoned white rice
material
1 1/2 pounds cod
1 green onion, green and white sliced
1/2 Vidalia onion (thinly sliced)
1 clove of minced garlic
1 red bell pepper, thinly sliced
Cut a bunch of collard greens into thin ribbons.
Salt and black pepper to taste
direction
Preheat oven to 400 degrees Fahrenheit and line a baking sheet with parchment paper.
Season both sides of the fish with salt and black pepper, then add the green onions on top.
Place the fish on a baking sheet and roast for 15 to 20 minutes, until the flesh is translucent.
for green: Put the oil, onion, garlic, and green pepper in a heavy-bottomed pot over medium heat and sauté for 3 to 5 minutes.
Add the collards and simmer for another 15 minutes, adding more water or bullion as needed, until the leaves are tender. Remove from heat and set aside.
Plate, 1 piece of fish, some collards, rice
Vegetable mac and cheese and broccoli stem coleslaw
material
For macaroni and cheese
1 pack (16 oz) whole wheat macaroni
1 Vidalia onion (chopped)
2 cloves of garlic (chopped)
1/4 teaspoon ground black pepper
1/4 teaspoon salt
1 cup reduced fat milk
2 cups grated reduced-fat sharp cheddar cheese
1 bag of frozen vegetable mix
1 bag of broccoli and carrot slaw
3 tablespoons apple cider vinegar
2 tablespoons olive oil
for coleslaw
2 tablespoons olive oil
3 tablespoons apple cider vinegar
salt and pepper
direction
for coleslaw: Combine the ingredients, mix well and set aside.
For macaroni and cheese: Cook macaroni according to package instructions.
Drain the macaroni, reserving 1 cup of the pasta cooking water for the cheese sauce. Rinse under cold running water and transfer to a large bowl.
Warm the pasta water in a large iron skillet over medium heat. Add onions, garlic, and frozen vegetables. Cook for 3 to 5 minutes or until onions are translucent.
Add milk and cheese and stir until a thick liquid forms. Aim for the consistency of a smoothie. Add the pasta to the cheese mixture and mix well to evenly distribute the ingredients.
Cover the pan tightly with aluminum foil, transfer to the oven, and bake for 15-20 minutes or until the cheese is well melted. Uncover and bake for 5 minutes or until golden brown.
Flavorful Skillet Cornbread and Baked Chicken
material
for cornbread
1 cup whole wheat flour
1 cup yellow cornmeal
1 3/4 teaspoon baking powder
3/4 teaspoon baking soda
1/2 teaspoon salt
1 large grated zucchini
1 cup grated reduced-fat cheddar cheese
1/4 bunch green onion, finely chopped
1 cup buttermilk
2 large eggs
3 tablespoons olive oil
for baked chicken
1/8 teaspoon paprika
2 cloves of minced garlic
1/2 teaspoon dried thyme
1 finely chopped Vidalia onion
8 chicken thighs
1/4 teaspoon salt
Pepper (appropriate amount)
direction
for cornbread: Preheat oven to 420 degrees Fahrenheit. Lightly coat a cast iron skillet with olive oil.
In a medium bowl, combine flour, cornmeal, baking powder, baking soda, and salt.
In a large bowl, slowly combine the zucchini, cheese, green onions, buttermilk, eggs, and oil.
Add the dry ingredients to the wet ingredients, stirring until just combined, being careful not to overmix, and pour into the prepared pan.
Transfer the pan to the oven and bake for 20 minutes or until a knife inserted in the center comes out clean.
Remove from the oven and let stand for 10 minutes before serving.
for chicken: Preheat oven to 375 degrees Fahrenheit.
Combine paprika, garlic, thyme, Vidalia onion, salt, and pepper and mix well. Add chicken and let stand for 30-60 minutes.
Place marinated chicken in an oven-safe dish and bake for 35-40 minutes or until internal temperature reaches 175 degrees Fahrenheit. Rotate the chicken at this point.
Remove from the oven, garnish with dried parsley (optional) and serve with cornbread slices.
ital stew
material
1 Vidalia onion (chopped)
2 green onions, green and white sliced
3 cloves of garlic (thinly sliced)
2 teaspoons olive oil
1 teaspoon dried thyme
4 bay leaves
1 can (15 oz) full-fat coconut milk
1 cube of low-sodium vegetable bouillon
5 cups water
2 Roma tomatoes (coarsely chopped)
1 teaspoon kosher salt
1/2 cup split peas
direction
Add onion, green onion, garlic, and oil to a large bottomed pot over medium heat. Cook for 3-5 minutes, stirring occasionally, being careful not to burn the garlic.
Add 1 cup of water and simmer for another 5 minutes.
Add the thyme, bay leaves, coconut milk, stock, and split peas and simmer uncovered over medium heat for 8 minutes.
Then add tomatoes, salt and cook for 30-45 minutes.
To serve, spoon the stew into bowls and garnish with lime and fresh cilantro (optional).
GMA Kitchen Picks
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