Introducing Family Dinner Fridays

Many of us can create healthy family recipes with ingredients found at our local grocery stores and superstores. 

Many of us can create healthy family recipes with ingredients found at our local grocery stores and superstores. 

In my practice, a common complaint is “I would eat healthy, but it’s too expensive.” This is true when talking about convenience items e.g. a store bought salad is more expensive than a burger off the dollar menu, but with a little time and effort healthy foods are cheaper and pack a much greater nutritional punch than fast food items.

 

Fast food meals are loaded with excessive calories, sodium, very few vitamins and minerals and are actually not that good of a value. In general, a value meal at a fast food restaurant costs $5-7 totaling $20-28 for a family of four. Panda Express offers a family feast that serves 4-5 people for $30 plus tax. KFC offers a family meal for $20.

 

Every Friday, we will be implementing nutritious, and easy recipes to feed 4-6 people that all cost less than $15. We will also be including additional money saving tips, what brands to look for and other ways to help cut cost at the grocery store.    

 

Not only will these meals save you money right now, but they’ll also save money in the long run. Healthy eating can prevent health conditions later in life such as diabetes, heart disease, renal disease, and osteoporosis, which will save huge amounts of money in medical bills and insurance premiums. Staying healthy is one of the best investments you can make for your future self.

Sausage, Kale and Rice Skillet

By Melissa Norton

This dish is super easy to make, delicious and cost effective! 

This dish is super easy to make, delicious and cost effective! 

Servings: 4-6

Prep Time: 45 mins

Ingredients + Avg. Price

3 tbs olive oil or canola oil

$0.14  

[$2.75 for an 8.7 fl oz bottle]

1 small onion, diced

$0.47

chicken or pork sausage, cut into rounds (12oz) (Bob Evan’s brand)

$3.48

1 1/4 cup chicken broth (Swanson's)

$2.49

1 15 oz can fire roasted tomatoes (Hunts)

$0.98

1 package instant brown rice (Uncle Ben’s Ready Rice)

$2.62

1 cup of kale

$0.49

[ $0.99 for1 bunch of kale]

1 tomato diced

$0.65

salt and pepper to taste

TOTAL: $10.67 ($14.42 if buying kale bunch + olive oil bottle)

Instructions

Chop sausage in to 1/2 inch rounds. Heat 1 tbs of olive of canola oil to a nonstick pan on medium heat. Cook sausage until browned on both sides, flipping the sausage using a fork when one side is fully cooked through (should take a few minutes).

Remove the sausage from the pan and set aside. Wipe out pan and add 1-2 tbs of canola or olive oil to the pan. Add the onion, salt and pepper on medium heat until the onion becomes brown (not burned) and tender (about 5-7 minutes).

Add chopped kale and stir. Add 1 cup of chicken stock and reduce heat to simmer for 10 minutes. Add the last 1/4 cup of chicken stock, mix in the can of tomatoes along with the juices, and add rice. Bring everything to a boil and stir. Cover again and simmer on low heat for 5-7 minutes. Mix in the cooked sausage and stir all ingredients. Remove from heat and let it sit until all juices are absorbed and until rice is tender. Add fresh tomatoes to the dish and serve warm with salt and pepper to taste. Enjoy!

Content Checked Holdings, Inc. has a family of health apps - ContentChecked, SugarChecked, and MigraineChecked that help users make more suitable choices at the grocery stores, based off of their personalized dietary needs. Download all three apps for free in the App Store or Google Play. Have questions about Nutrition, Weight Loss, Food Allergies or Migraines? Get your Nutrition questions answered by our team of Nutritionists by connecting with us on social media: @contentchecked, @sugarchecked, @migrainechecked.