Simple, Money-Saving Meals

I’m taking a little break from canning today, but am still wearing my Home Economist hat. Although all the “experts” say the recession is over, most of us are still trying to save money any way we can, and saving money at the dinner table is one of the first places we look. That makes it a good time to share this article that I wrote earlier this year. Be sure to check back often for more healthy and money saving ideas!

Trying to save money by cooking at home buy you don’t have a minute to spare? It’s easy when you prepare simple meals. Even busy cooks can prepare simple meals like soups and stir-fries that save you money and make your family healthier.

Rising food prices have sent many of us back to the kitchen to save money. And while there are many benefits of a home cooked meal, preparing dinner from scratch still takes valuable time from our busy schedules. But it can be easy to prepare simple entrees at home, saving you both time and money. So move beyond burgers and fries and fix one of these dishes tonight! All are easy to prepare and ready in about 30 minutes.

Soups: Soup is one of the easiest, most wholesome, well-received family meals. Unfortunately though, most canned soup offerings are high in salt and chemical preservatives and lack any distinguishable flavor. You can do better. Start with either low sodium broth or a combination of water and tomato juice. Don’t worry about exact measurements – you can always add more water later if necessary. To the soup pot add; chopped or instant minced onion, cut up cooked meat or drained, canned beans, your favorite frozen vegetables, a handful of rice, barley or pasta, and dried herbs like basil, thyme, rosemary, bay and/or marjoram for flavor. Simmer until heated through and the rice or pasta is cooked, 20-30 minutes. Just before serving add a splash of balsamic or red wine vinegar and season with freshly ground black pepper. To make a soup extra special, top with dumplings, serve over a slice of toasted French bread or serve in a purchased bread bowl. Cost: Deli soup $2.59, Homemade $1 per serving.

Stir Fries: Stir-fries are a great way to use up odds and ends of leftovers. Heat olive or peanut oil in a skillet. Quickly cook small pieces of chicken, beef or shrimp and add cut up vegetables like carrots, zucchini, broccoli, bell pepper and green beans. Make a simple but flavorful sauce by mixing together broth or water and orange or pineapple juice. Add a dash of cayenne pepper, your favorite herbs and a little cornstarch. Stir the mixture until the sauce thickens, adding more water if necessary. Serve over rice or noodles. Cost:  Lunch counter rice bowl: $5.49, Homemade $2.50.

Casseroles: Mom was right. Casseroles are easy to prepare and money saving too! Start with cooked rice, pasta or millet. Use brown rice instead of white rice or pasta shells or ziti in place of spaghetti noodles for variety. Stir in cooked, chopped meat and your favorite vegetables. Peas, carrots and corn are especially good choices in casseroles as they maintain their flavor even when baked at high temperatures. Mix everything together with a thickened broth or a can of low-fat, low-sodium cream of celery soup. Add herbs for flavor. Top the casserole with dried bread or cracker crumbs and grated cheese and bake until hot and bubbly. Serve with a tart relish, chutney or dill pickles on the side for a complete meal. Cost: Food court baked ziti $3.49, Homemade $1.

Sandwiches: Traditionally considered lunch food, sandwiches are now a dinnertime favorite too. Keep whole-wheat sandwich rolls or pita bread in the cupboard to make your own Hoagies, Grinders or Italian sandwiches. Start with a flavorful mustard (Walla Walla Sweet Onion by AJ’s Edible Arts and Seadog Beer Mustard by Raye’s Mustards are good choices) and stuff with deli meat and cheese, prepared hummus, chicken, tuna or egg salad. Add slices of bell pepper, tomato, spinach, avocado, olives and pickles and top with a splash of olive oil and red wine vinegar. For an even heartier sandwich, add marinated artichoke hearts, pineapple chunks or grilled eggplant slices. Cost: Sandwich shop grinder $6. Homemade: $2.

Stick with simple meals and dinner will be ready in no time. Better yet, you’ll save money and have a healthier family too!

Following are some simple recipes to help you prepare dinner tonight!

Beef Stir-Fry

2 Servings                  Ingredients

½ lb                             Flank steak

1/3 cup                        Bell Pepper

1 Tbsp                         Vegetable oil

1 ½ cup                       Frozen broccoli, cauliflower mix

¼ cup                          Beef broth

2 Tbsp                         Red wine vinegar

1 ½ tsp                        Instant minced onion

1 ½ tsp                        Cornstarch

1. Cut steak into thin strips. Chop bell pepper.

2. Heat oil in skillet over medium-high heat.

3. Stir-fry steak and bell pepper in oil until steak is no longer red and pepper is crisp-tender, 4 -5 minutes.

4. Add frozen vegetables to skillet. Cover and cook over medium-low heat until cooked through, about 10 minutes.

5. Meanwhile, broth, vinegar, onion and cornstarch and let sit while meat and vegetables are cooking. The liquid will re-hydrate the dried onion.

6. Add liquid mixture to skillet. Cook and stir until bubbly, 2-3 minutes.

Vegetable Soup

2 Servings                  Ingredients

1 small (¾ cup)            Potato

2 cups                          Vegetable broth

¾ cup                          Canned tomatoes, cut up

¼ cup                          Quick cooking barley

1 cup                           Frozen mixed vegetables

1 tsp                            Instant minced onion

¼ tsp                           Instant minced garlic

¼ tsp                           Dried thyme leaves

¼ tsp                           Dried marjoram

1                                  Bay Leaf

1. Peel and dice potatoes.

2. Add all ingredients to pot.

3. Bring to boil. Reduce heat to medium-low.

4. Cover and cook until potatoes and barley are done, about 20 minutes.

5. Remove bay leaf before serving.

Sample recipes reprinted with permission from I Want My Dinner Now! – Simple Meals for Busy Cooks by Renee Pottle.

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About the Author

Renee Pottle, an author and heart-healthy educator, loves to explore and write about the Mediterranean Diet. She blogs at SeedToPantry.com and HestiasKitchen.com.

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