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Recipes for Healthy Eating on a Budget
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When you arrive home tired and overworked, it can be a bit  of a challenge to think of tasty and healthy meal ideas that aren’t going to break the bank.
To help you along the way, we have come to the rescue with three dinner ideas that are healthy, tasty and pretty cheap too!
Warm Beef and Vegetable Salad
Serves 4
400g rump steak, fat trimmed and cut into cubes
150g button mushrooms, sliced
1 red pepper cored and sliced into strips
1 410g can whole baby beetroot
¼ onion, chopped
3 medium zucchinis, sliced
½ 300g can of chick peas, drained
Dressing
1 tablespoon olive oil
2 tablespoons squeezed lemon juice
1 tablespoon orange juice
2 cloves crushed garlic (1 teaspoon)
1 teaspoon sweet chili sauce
Sprinkle of mixed herbs (optional)
Ground pepper to taste
Approximate cost per serve $4.10
 Heat a non stick pan and stir fry the beef until seared and brown. Put aside in a big bowl. Add mushrooms, Red pepper, onion and zucchinis and cook for approximately 3-5 minutes on a medium heat. Make sure vegetables don’t get soggy; you want them firm. Add the cooked veges to the meat. Drain both the baby beetroot and chickpeas and add to the meat and vegetable mixture. Mix together. Mix the dressing ingredients together in a bowl with a whisk until well combined. Pour the dressing over the salad and toss to mix well.
Lemon Chicken
Serves 4
4 skinless chicken breasts or thighs (you may only need 2 if they are large size)
1 ¼ cups of lemon juice (about 6 lemons): HINT rather than buying, find a friend or relative with a lemon tree, no doubt they’ll have plenty of spare lemons.
½ cup flour
1 tablespoon paprika
Salt and pepper to taste
½ cup chicken stock
1 ½ teaspoons brown sugar
1 lemon, thinly sliced
Approximate cost $2.70 per serve
 Place chicken pieces in a shallow dish and pour over the lemon. For best flavour, leave overnight to marinade. If time is short marinade for at least 2 hours. Preheat oven to 180C. Take chicken out of lemon juice, keeping aside the lemon juice for use later. In a plastic bag combine flour, paprika, salt and pepper. Place chicken breasts 1 at a time in the bag and shake until they are well covered in flour mix. Place chicken pieces in baking tray and sprinkle over some of the lemon juice to wet the breasts. Bake for 15 minutes.
While chicken is baking, whisk together the reserved lemon juice, chicken stock, brown sugar and lemon slices. Take the chicken out of oven when 15 minutes is up and pour over the lemon mixture. Sprinkle with mixed herbs. Bake for another 10-20 minutes until chicken is cooked. Serve with baked potatoes and green veggies.
Mini Salmon Hash Cakes
2 medium potatoes sliced into cubes
1 medium kumara sliced into cubes
210g can of salmon
½ cup frozen spinach, thawed and drained of water
3 spring onions, chopped
3 eggs
¼ cup chopped parsley
½ teaspoon paprika
Salt and pepper to taste
½ cup grated Edam cheese
Approximate cost $2.51 per serve
 Boil the cubes of potato and kumara until cooked. Drain and set aside. Beat the eggs in a medium sized bowl. Add salmon and flake with fork. Next, add the cubed potatoes, spinach, chopped spring onions and parsley. Mix till combined. Sprinkle in salt, pepper and paprika. Line 12 muffin tins with baking paper. Divide mixture evenly between the tins. Sprinkle with the grated cheese. Cook at 180C for 12-15 minuets until golden brown and set. Serve with salad as an easy, light dinner.
Nicola Graham |
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