Eating Healthy During a Recession - NBC Chicago

Eating Healthy During a Recession



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    Looking to cut even more at the supermarket? Frozen foods are also recession-proof. Pot pie sales are up over 20 percent and side dishes are up almost 50 percent.

    Recession Recipes fromAnnette Sym

    Indian Butter Chicken
    Makes 6 servings
    1¾lbs skinless chicken breasts
    cooking spray
    1 cup onion diced
    1 teaspoon crushed garlic (in jar)
    ½ teaspoon crushed ginger (in jar)
    1 teaspoon ground cilantro
    1 teaspoon ground turmeric
    1 teaspoon ground coriander
    2 teaspoons ground paprika
    ½ teaspoon ground cumin
    ⅛ teaspoon chili powder
    2 teaspoons granulated chicken bouillon (low sodium)
    4 tablespoons no-salt-added tomato paste
    1 x 12½oz can low-fat 2% evaporated milk
    Cut chicken into bite sized pieces. Coat a large non-stick frypan or wok with cooking spray, sauté chicken, onion, garlic and ginger until chicken pieces are nearly cooked. Add all the spices and bouillon. Combine with chicken for 1 minute. Add tomato paste and fold through chicken. Add milk to pan and combine with ingredients. Once boiled serve.
    Replace chicken with lean beef steak, lean pork steak or tofu.
    Dietitian’s tip
    This recipe is traditionally very high in fat. As this recipe does not contain butter but uses cooking oil it has a much lower saturated fat and calorie count, making it an ideal food choice.

    Suitable to be frozen for 2-3 weeks.

    Mexican Layered Dip
    Makes 16 servings as an appetizer
    1 x 16oz can refried beans
    1 x 10oz jar chunky tomato salsa (spicy hot)
    1 tablespoon 30% less sodium taco seasoning
    8oz mashed avocado
    1 x 6oz tub non-fat natural yogurt
    ¼ cup shredded sharp 2% milk reduced-fat cheese
    ½ cup tomato diced
    3 green onions sliced
    cup bell peppers diced
    In a medium size mixing bowl combine refried beans and salsa together. Spread over the base of a 9" pie plate. Mix the taco seasoning with avocado and gently spread over top of bean mix. Spread yogurt over avocado then sprinkle tomato, bell peppers, green onion and cheese over top of yogurt. Refrigerate until required. Serve with rice crackers or reduced fat corn chips.
    Dietitian’s tip
    Refried beans are low in fat, high in fiber and have a low GIycemic Index.
    Not suitable to be frozen.
    Mississippi Mud Cake
    Makes 14 servings
    5oz dark cooking chocolate
    4oz light margarine (Promise®)
    1 cup sugar
    2 teaspoons instant coffee
    1 cup water
    ¼ cup bourbon or brandy
    ½ teaspoon baking soda
    ½ cup apple sauce (in jar)
    2 egg whites
    1½ cups all purpose flour
    ⅓ cup cocoa powder
    cooking spray
    2 tablespoons cocoa powder
    ¾ cup confectioner’s sugar
    2 teaspoons light margarine (Promise®)
    about 1 tablespoon no-fat milk
    Preheat oven to 325°F (160°C) fan forced.
    To make cake Place chocolate, margarine, sugar, coffee, water and bourbon into a large ceramic dish and microwave on medium-low for 2 minutes. Stir ingredients then return to microwave for a further 2 minutes on medium-low. Stir until all ingredients are dissolved. Stir baking soda into apple sauce (it will froth) then add to chocolate mix. In a cup beat egg whites using a fork then add to chocolate mix. Sift all the flour and cocoa into bowl then gently fold ingredients until combined. Pour mixture into an 8" round cake pan coated with cooking spray and bake for 55-60 minutes or until cake springs back when lightly pressed in center. When cool spread frosting over cake.
    To make frosting Sift cocoa and confectioner’s sugar, add margarine and enough milk until a smooth frosting is made. Spread over cake. Refrigerate.
    NOTE: Mississippi Mud Cakes have a tendency to crack a little on the top. The icing will camouflage this. A traditional mud cake has around 50g of fat a serve.
    Dietitian’s tip
    Everyone’s favourite! People with diabetes enjoy this one only on special occasions.
    Suitable to be frozen.