“We spend too much on food.”
That statement can be overheard in my home, muttered by my husband, pretty much most months of the year. Although I tell him we (read: I) don’t spend that much on food and that the U.S. spends much less than other countries on their food, I sometimes am surprised by the $$$ on the grocery receipt. So, I was intrigued by this month’s Recipe ReDux theme:
Budget-Friendly Eats: How low can you go? Can you make a meal for less than $3 per serving? Whatever your budget, show us your healthy entree recipe to help keep food spending in check in 2017.
I instantly thought of some of my favorite budget-friendly super foods… like frozen dark leafy greens and berries, whole grain pasta, canned and pouched tuna and salmon, bulk quinoa and dried beans. Another reason why I love these foods? They are shelf-stable, so they can be stored in the pantry or freezer for months without jeopardizing quality, taste or nutrient value. On a busy night, I can easily throw together a minestrone using frozen vegetables or a quinoa bowl using pouched salmon that costs just a few dollars per serving.
This Tuna Teriyaki Bowl is super simple to make and crazy affordable. Based on prices at a local grocery store, this one-bowl dish adds up to $2.90 per serving. And best of all, it’s loaded with lots of nutrients, like protein, heart-healthy omega 3s, potassium, vitamin C, vitamin A and dietary fiber.
- 1 cup cooked quinoa
- 2 (5-ounce) pouches or cans of tuna, drained and flaked
- 1 zucchini
- 1 summer squash
- 2 carrots
- 1 (8-ounce) can of pineapple chunks, drained
- 1/2 cup teriyaki sauce
- Spiralize or grate the zucchini, squash and carrots; set aside.
- Evenly distribute the quinoa between two bowls. Top each with tuna in one quarter, zucchini and squash spirals in one quarter, carrot spirals in one quarter and pineapple chunks in one quarter. Drizzle with teriyaki sauce. Makes 2 servings.
PLEASE SHARE: What are your favorite budget-friendly dishes? Please share. I’d love to hear from you!
Disclosure: Although I am a consulting nutritionist for the National Fisheries Institute (NFI), this recipe was created by me–for my family–without any compensation or sponsorship from any client, including NFI.