(KTVI) – As many people are just beginning their new year`s resolutions to exercise more and eat healthy, they may be thinking that this healthy living thing can be expensive. Think about including these foods in your diet to not only continue your resolution, but to also save some money.
1. Whole grain products, such as brown rice and whole wheat pasta, are really inexpensive healthy foods to include in your diet. A box of whole wheat pasta and a 1lb bag of brown rice are both about $1 at the grocery store. Both of these whole grain products provide a good punch of fiber that helps to keep our belly`s feeling full longer.
2. Besides whole grains, fruits and veggies can also be good foods to include in your diet when you are sticking to a budget. If you are purchasing fresh fruits and vegetables, think about seasonal veggies, like winter squashes, potatoes, and leafy greens. Purchasing your greens from the bulk bins is often much cheaper than buying the washed and bagged greens. Also don`t forget about frozen veggies. They are just a nutritious, but are typically cheaper than their fresh counterparts.
3. A super food group that really does not get the attention it deserves is beans. Beans are chockfull of vitamins, minerals, belly filling fiber and protein. Plus, they are incredibly cheap. Whether you purchase canned or dried, beans are a great food to add to your diet when you are trying to save money. Think about adding beans to your taco filling. You will not only stretch that pound of meat to feed more people, but you will add in a good amount of nutrients to your tacos.
4. Finally, don`t forget about the lunch time staple, peanut butter. Peanut butter is a cheap and filling food thanks to the heart healthy fats and protein contained in the nut spread. Consider a snack of peanut butter and celery or adding a scoop of peanut butter to your morning smoothie. The scoop of peanut butter can take the place of the more expensive protein powder.
Cooking Matters Turkey Tacos
Serving Size
Serves 8, 2 tacos per serving
Ingredients
•1 medium carrot, small sweet potato, or small zucchini
•¼ medium head lettuce
•2 large tomatoes
•7 ounces low-fat cheddar cheese
•1 (15½-ounce) can low-sodium pinto beans
•Non-stick cooking spray
•1 pound lean ground turkey
•1 (15½-ounce) can chopped or crushed tomatoes, no salt added
•1 Tablespoon chili powder
•1 teaspoon garlic powder
•1 teaspoon dried oregano
•½ teaspoon salt
•½ teaspoon ground black pepper
•16 taco shells
Materials
•Box grater
•Can opener
•Colander
•Cutting board
•Large skillet
•Measuring spoons
•Sharp knife
•Vegetable peeler
Nutritional Information
Instructions
1. Rinse, peel, and grate carrot, sweet potato, or zucchini (if using zucchini, grate but do not peel). Squeeze dry with paper towels.
2. Rinse and shred lettuce. Rinse, core, and chop tomatoes.
3. Grate cheese.
4. In a colander, drain and rinse beans.
5. Coat a large skillet with non-stick cooking spray. Heat over medium high heat. Add turkey and brown.
6. Add grated veggies, beans, canned tomatoes, chili powder, garlic powder, oregano, salt, and black pepper. Stir well.
7. Reduce heat to medium. Cook until thickened, about 20 minutes.
8. Add 2 Tablespoons cooked meat mixture to each taco shell. Top each with 1 Tablespoon grated cheese, 1 Tablespoon shredded lettuce, and 1 Tablespoon fresh tomatoes.
Chef’s Notes
•Top tacos with any of your favorite veggies, hot sauce, salsa, low-fat sour cream, or low-fat plain yogurt.
•Use any type of cooked beans you like.
•Make soft tacos using corn or whole wheat tortillas. Or, serve over brown rice or Confetti Pepper Cornbread.
•For more heat, add minced hot peppers to sauce in step 6.
.HomeTurkey Tacos
Serving SizeServes 8, 2 tacos per servingIngredients1 medium carrot, small sweet potato, or small zucchini¼ medium head lettuce2 large tomatoes7 ounces low-fat cheddar cheese1 (15½-ounce) can low-sodium pinto beansNon-stick cooking spray1 pound lean ground turkey1 (15½-ounce) can chopped or crushed tomatoes, no salt added1 Tablespoon chili powder1 teaspoon garlic powder1 teaspoon dried oregano½ teaspoon salt½ teaspoon ground black pepper16 taco shells MaterialsBox graterCan opener ColanderCutting boardLarge skilletMeasuring spoons Sharp knifeVegetable peelerNutritional Information
Instructions1. Rinse, peel, and grate carrot, sweet potato, or zucchini (if using zucchini, grate but do not peel). Squeeze dry with paper towels.
2. Rinse and shred lettuce. Rinse, core, and chop tomatoes.
3. Grate cheese.
4. In a colander, drain and rinse beans.
5. Coat a large skillet with non-stick cooking spray. Heat over medium high heat. Add turkey and brown.
6. Add grated veggies, beans, canned tomatoes, chili powder, garlic powder, oregano, salt, and black pepper. Stir well.
7. Reduce heat to medium. Cook until thickened, about 20 minutes.
8. Add 2 Tablespoons cooked meat mixture to each taco shell. Top each with 1 Tablespoon grated cheese, 1 Tablespoon shredded lettuce, and 1 Tablespoon fresh tomatoes.
Chef’s NotesTop tacos with any of your favorite veggies, hot sauce, salsa, low-fat sour cream, or low-fat plain yogurt.Use any type of cooked beans you like.Make soft tacos using corn or whole wheat tortillas. Or, serve over brown rice or Confetti Pepper Cornbread.For more heat, add minced hot peppers to sauce in step 6..Free Recipe AppDownload our free, healthy recipe app and access 90+ delicious dishes for you to make tonight! Available on iTunes and Android.