easy meals

Better for You and Budget Friendly Meal Plans (w/Coupon Matchups)

July 8, 2011

There is so much great fruit right now, I’m inspired by all the fantastic ways to take them from a mere side thought to center stage of dish.  We’ve got two fruity options this week, one with fresh cherries and another with fresh peaches.  It’s that time of year and they are at about the lowest prices you’re likely to see, so definitely indulge.  I’m also introducing what will become a more permanent separate feature here in the fall as a component of the meal plans for the upcoming weeks.  The idea is “healthy in a hurry” and it’s a way to find a healthy and budget friendly meal when you’re time crunched and are looking for something to replace the typical “go to” fast food option.  I’m the one that will be time crunched the next few weeks, so we’ll see what you think of this new addition.  Feel free to leave me a comment with your feedback!

Day 1 – Grilled Tilapia with Peach BBQ Sauce
(Foodnetwork.com)  
Ingredients:

3/4 cup ketchup
3 tablespoons prepared mustard
1/2 cup canola oil
1/2 cup apple cider vinegar
1 tsp minced garlic (fresh or jarred)
3 Tbsp Worcestershire sauce
2 tsp paprika
1/4 cup lemon juice
1 tsp pepper
3 Tbsp brown sugar
3/4 cup water
1/2 cup onions, finely chopped
2 cups fresh  peaches
4 (7-ounce) tilapia fillets

Preparation:

Mix all the ingredients together in a saucepan, excluding the peaches and simmer over medium heat for 15 to 20 minutes. While the sauce is simmering, puree 2 cups of  fresh peaches in a blender. Once the sauce is cooked, add the pureed peaches to the sauce and stir together.  Preheat the grill to medium heat. Season the tilapia with house seasoning. Cook the fish on each side for 3 to 4 minutes. During the last few minutes of cooking, brush the fish with some barbecue sauce.  Once cooked and plated, ladle a nice spoonful of the Peach barbecue sauce on top of the fillets.

Day 2 – Tuna Veggie Casserole
(Adapted from a Foodnetwork.com recipe)  

Ingredients: 

Chunk Light Tuna 4 pk

Whole Wheat Penne or Fettuccine Pasta

Low Sodium Chicken or Vegetable Broth

Low-Fat Milk

Whole Wheat Bread

Frozen Broccoli
OR
Fresh Broccoli

Mushrooms

Onion

Celery (Optional)

If you don’t have on hand, you will also need:

Canola Oil

Flour

Salt & Pepper

Preheat your oven to 425 degrees F.  Place 5-6 slices of bread in food processor or blender and pulse for 30 seconds until you’ve got fine bread crumbs (makes about 2 1/2 to 3 cups crumbs). You can also use store bought bread crumbs to make your life a little easier.  Begin boiling the water to cook the pasta and prepare the pasta according to package directions.  While pasta is cooking, heat 1 Tbsp oil in a large skillet over medium heat. Add 1 cup chopped onions and cook until onions are soft and translucent, about 5-8 minutes. If including, add 1/2 cup chopped celery and cook, stirring, until just tender, 6 minutes. Add 2 1/2 cups chopped mushrooms and cook, stirring another 5 to 7 minutes. Add 1/4 cup flour all at once and stir quickly until flour is completely mixed into vegetables and there are no lumps. Add 3 cups low-fat milk and 1 cup low sodium broth, combine and bring mixture to a boil, stirring frequently. Reduce heat to a quick simmer and cook, stirring, until liquid has thickened and reduced by about 1/2 cup, 7 to 8 minutes. Add 1/4 tsp salt and 1/4 tsp pepper and stir to combine. Combine cooked pasta, vegetable mixture, 1 10 oz pkg chopped up frozen broccoli (thawed), and 4 cans of tuna. Stir the mixture well. Pour into a 9 by 13-inch casserole. Top with bread crumbs. Bake for 25 minutes, or until crumbs are golden brown and toasted.

NOTE:  If you want to use fresh rather than frozen broccoli, you can chop up the broccoli and as you are preparing the pasta add the broccoli the last few minutes it is boiling.  Drain both the pasta and broccoli and then add at the stage where you combine all the ingredients.

Day 3 – Open Face Meatball Sandwiches
(Recipe From Taste of Home)

Ingredients:

1/4 cup egg substitute

1/2 cup soft bread crumbs

1/4 cup finely chopped onion

2 garlic cloves, minced

1/2 teaspoon onion powder

1/2 teaspoon dried oregano

1/2 teaspoon dried basil

1/4 teaspoon pepper

Dash salt

1-1/4 pounds  93% or 96% lean ground beef

2 cups  pasta sauce

4 hoagie buns, split

2 tablespoons shredded part-skim mozzarella cheese

Preparation:

In a large bowl, combine ¼ cup egg substitute (or two eggs pre-beaten), ½ cup soft whole wheat bread crumbs (you can buy bread crumbs plain or Italian OR make your own super fast putting 5 -6 slices whole wheat bread in a blender/food processor and pulsing on slow until small pieces), ¼ cup finely chopped onion, 2 minced garlic cloves (about 1 ½ tsp jarred) ½ tsp onion powder, ½ teaspoon dried oregano, ½ tsp dried basil (you can use an Italian spice blend in place of the previous three spices), ¼ tsp pepper and a dash of sale (kosher is better). Crumble 1 -1 1/4 lbs lean ground beef (93% -96% lean) over mixture and mix well.  Shape into 40 meatballs, 1 inch each. In a large skillet coated with cooking spray, brown meatballs in batches; drain. Place the meatballs in a large saucepan and add 2 cups of pasta sauce; bring to a boil. Reduce heat; cover and simmer for 10-15 minutes or until meat is no longer pink. Spoon meatballs and sauce onto bun halves; sprinkle with mozzarella.  Serve with a side of broccoli.

Day 4 – Cherry Chicken Lettuce Wraps

Ingredients

2 tablespoons canola oil

1 tablespoon minced fresh ginger root or 1 tsp dried ginger

1 1/4 pounds skinless, boneless chicken breast halves, cut into bite size pieces

2 tablespoons rice vinegar

2 tablespoons teriyaki sauce

1 tablespoon honey

1 pound dark sweet cherries, pitted and halved

1 1/2 cups shredded carrots

1/2 cup chopped green onion

1/3 cup toasted and sliced almonds

12 leaves of lettuce

Heat 1 tablespoon oil in a large skillet over medium high heat. Add ginger and chicken and saute until cooked through, about 7 to 10 minutes. Set aside. In a large bowl, whisk together remaining 1 tablespoon oil, vinegar, teriyaki sauce and honey until mixed together. Add chicken mixture, cherries, carrot, green onion and almonds; toss together. To Serve: Spoon 1/12 of the chicken/cherry mixture onto the center of each lettuce leaf; roll up leaf around filling and serve.

Day 5 - Publix Deli Chicken Family Combo Meal, $9.99
-Free Publix Deli Tea 1 gallon wyb any Publix Family Combo Meal

Okay, I know, I’m TOTALLY Cheating.  However, at the same time, a few people have requested healthy in a hurry.  Choose the rotisserie chicken, watch the sides you choose (check fat, sodium, sugar) and then go for the unsweetened tea.  Use leftover fresh fruit and veggies from meals earlier in the week as sides to fill up on, while limiting items like potato salad, chips, etc.  I also will often buy additional chickens when I take this easy route and then pull the meat off and freeze. This can be super handy for quick chicken fajitas, chicken caesar salad or even chicken wraps on another night when I’m pressed for time.

Grocery List:

Bumble Bee Premium Chunk Light Tuna 4 pk, BOGO $3.99

Tyson Chicken Breast, Roasted Diced, Grilled, or Fajita Strips, or Seasoned Steak Strips, 8 oz, 2/$5
-$0.55/1 Tyson Refrigerated Grilled & Ready Products 5/8/2011 SS Insert (exp 8/15/2011)
OR
Boneless Skinless Chicken Breast Cultlets, $3.99/lb

Fresh Tilapia Fillets, $5.99/lb

Lean Ground Beef, $3.99/lb

Barilla Whole Wheat Penne or Fettuccine Pasta 13.25 to 16 oz, , BOGO $1.23
-$1/2 Barilla Piccolini 6/26/2011 SS Insert (exp 8/21/2011) (if included)
-$0.55/1 Barilla Piccolini 6/26/2011 SS Insert (exp 8/21/2011)  (if included)

College Inn Low Sodium Chicken or Vegetable Broth 48 oz, BOGO $3.59

Low-Fat Milk, $3.69
$1/1 Smart Balance Milk 7/10/2011 SS Insert (exp 8/24/2011)
$1/1 Stonyfield Organic Milk Rolling
$0.55/1 Horizon Organic Milk Plus DHA Half Gallon Rolling

Nature’s Own Whole Wheat Bread 20 oz, BOGO $2.85

Green Giant Frozen Vegetables 7 to 10 oz, BOGO $1.79
OR
Fresh Broccoli, 2/$4

Baby Portabella Mushrooms, 8 oz, 2/$3

2 Onion, $.49

Celery (Optional), $1.69

1 Lemon, $.66

Cherries, $2.49/lb

Georgia Peaches, $.99/lb

Cider Vinegar, $1.49
$1/2 Heinz Vinegar 6/26/2011 SS Insert (exp 8/31/2011)
$0.50/1 Heinz Vinegar or Apple Cider Vinegar Rolling

Worcestershire Sauce, 15 oz, $1.85
$.75/1 French’s Worcestershire Sauce 5/15/2011 SS Insert (exp 8/15/2011)
$1/1 Lea & Perrins Worcestershire Sauce or Marinad Rolling

 Rice vinegar, $3.49

Teriyaki sauce, $2.09
$1/1 Kikkoman Product Rolling
 $1/2 Kikkoman Product 5/15/2011 SS Insert (exp 12/31/2011)
$1/1 Eggs WYB Kikkoman Product 1/23/2011 RP Insert (exp 7/31/2011)

Honey, $3.85
$0.75/1 Golden Blossom Honey Rolling
0.55/1 Sue Bee Honey Rolling

Barilla Pasta Sauce 24 oz, BOGO $2.59

Ketchup, $1.99

Mustard, $1.59
$0.30/1 French’s Mustard 6/19/2011 SS Insert (exp 8/31/2011)
$0.75/1 French’s Dijon Mustard 6/5/2011 SS Insert (exp 9/30/2011)

Eggs or Egg Substitute
$0.35/1 Nature’s Harmony Eggs SS 6/12
$0.50/1 Smart Balance Omego-3 Eggs SS 7/10
$0.50/1 Eggland’s Best Eggs SS 5/1
$0.50/1 Eggland’s Best Eggs SS 5/1

Garlic cloves, $1.03 /Jarred minced
 garlic, $1.99

Onion powder
$3.19$
1/2 Spice Island Items Smart Summer Savings Publix Booklet

Dried oregano, $3.45
$1/2 Spice Island Items Smart Summer Savings Publix Booklet

Dried basil $3.99
$1/2 Spice Island Items Smart Summer Savings Publix Booklet

Paprika, $1.99
$1/2 Spice Island Items Smart Summer Savings Publix Booklet

Ginger, $2.99 

Brown Sugar, $1.99
$0.50/1 Imperial Poly Light or Dark Brown, or Powder Rolling

Assorted Hoagie Rolls, 4 ct, $2.29

Publix part-skim mozzarella cheese
 Shredded Cheese, 6 or 8 oz, 2/$5
$1/Cheese coupons.com coupon (if you live in FL)

Shredded or MatchStick carrots. $1.69

Green onion, $.60

 Toasted and sliced almonds, $1.99
$1/1 Blue Diamond Oven Roasted Almonds Publix Smart Savings Booklet 6/26/2011 (exp 7/18/2011)

Lettuce, $1.89

Green Giant Frozen Vegetables 7 to 10 oz, BOGO $1.79

If you don’t have on hand, you will also need:

Canola Oil

Flour

Salt & Pepper

To stay up to date on all the latest healthy savings Subscribe or Follow me on facebook!


{ 3 comments }

Affiliate Link

Healthy Meals, Happy Budget

July 6, 2011

 Is it just me or does almost anything taste good when you put it in a casserole? Well, this is one casserole that not only tastes good, but is good for you.  A slight modification removing the condensed soup and creating your own broth with fresh veggies provides a healthier take on your traditional tuna noodle casserole. It’s still quick and easy, but reduces the fat and sodium content and also ups your vegetable intake – a great way to work towards your 5 a day! Also, tuna is another one of those fantastic super foods.  High in Omega 3 fatty acids along with a host of other nutrients, tuna has been shown to have a positive impact on cardiovascular health, blood pressure, arthritis and is even considered a possible prevention tool for Alzheimer’s.  Amazing all that comes packed in such a small can. Also, just a quick heads up, if you’re interested in adding to your coupon inventory this month, be sure to check out this week’s giveaway.

Tuna Veggie Casserole
(Adapted from a Foodnetwork.com recipe)  

Total Ingredients Cost Based on Publix Pricing with Coupons = $18.82 or $4.71 per serving
(For just a few dollars more, you could double this recipe and freeze the extra portions for later in the month) 

Here’s What You Will Need To Pick Up From Publix:

Bumble Bee Premium Chunk Light Tuna 4 pk, BOGO $3.99

Barilla Whole Wheat Penne or Fettuccine Pasta 13.25 to 16 oz, , BOGO $1.23
-$1/2 Barilla Piccolini 6/26/2011 SS Insert (exp 8/21/2011) (if included)
-$0.55/1 Barilla Piccolini 6/26/2011 SS Insert (exp 8/21/2011)  (if included)

College Inn Low Sodium Chicken or Vegetable Broth 48 oz, BOGO $3.59

Low-Fat Milk, $3.69
$1/1 Smart Balance Milk 7/10/2011 SS Insert (exp 8/24/2011)
$1/1 Stonyfield Organic Milk Rolling
$0.55/1 Horizon Organic Milk Plus DHA Half Gallon Rolling

Nature’s Own Whole Wheat Bread 20 oz, BOGO $2.85

Green Giant Frozen Vegetables 7 to 10 oz, BOGO $1.79
OR
Fresh Broccoli, 2/$4

Baby Portabella Mushrooms, 8 oz, 2/$3

Onion, $.49

Celery (Optional), $1.69

If you don’t have on hand, you will also need:

Canola Oil

Flour

Salt & Pepper

Preheat your oven to 425 degrees F.  Place 5-6 slices of bread in food processor or blender and pulse for 30 seconds until you’ve got fine bread crumbs (makes about 2 1/2 to 3 cups crumbs). You can also use store bought bread crumbs to make your life a little easier.  Begin boiling the water to cook the pasta and prepare the pasta according to package directions.  While pasta is cooking, heat 1 Tbsp oil in a large skillet over medium heat. Add 1 cup chopped onions and cook until onions are soft and translucent, about 5-8 minutes. If including, add 1/2 cup chopped celery and cook, stirring, until just tender, 6 minutes. Add 2 1/2 cups chopped mushrooms and cook, stirring another 5 to 7 minutes. Add 1/4 cup flour all at once and stir quickly until flour is completely mixed into vegetables and there are no lumps. Add 3 cups low-fat milk and 1 cup low sodium broth, combine and bring mixture to a boil, stirring frequently. Reduce heat to a quick simmer and cook, stirring, until liquid has thickened and reduced by about 1/2 cup, 7 to 8 minutes. Add 1/4 tsp salt and 1/4 tsp pepper and stir to combine. Combine cooked pasta, vegetable mixture, 1 10 oz pkg chopped up frozen broccoli (thawed), and 4 cans of tuna. Stir the mixture well. Pour into a 9 by 13-inch casserole. Top with bread crumbs. Bake for 25 minutes, or until crumbs are golden brown and toasted.

NOTE:  If you want to use fresh rather than frozen broccoli, you can chop up the broccoli and as you are preparing the pasta add the broccoli the last few minutes it is boiling.  Drain both the pasta and broccoli and then add at the stage where you combine all the ingredients.

This recipe is a preview of my Better For You & Budget Friendly weekly meal plan.(last week’s meal plan HERE).  The full meal plan publishes on Thursdays, so come back and check it out!  I put my meal plans together based on the weekly Publix Supermarket circular which starts Wednesday or Thursday depending on your market.  However, regardless of where you shop, the meal plan is healthy, easy on any budget and many coupons will still apply.

To stay up to date on all the latest healthy savings Subscribe or Follow me on facebook!


{ 0 comments }

Affiliate Link

Better for You and Budget Friendly Meal Plan (w/Coupon Matchups)

June 30, 2011

This week’s offerings are a little bit fruity and a little bit fun.  We’re transforming twice baked spuds, to keep all the taste but to take away some of the fat and calories.  Did you know, contrary to popular opinion, the majority of nutrients are not found in the skin, but in the potato itself?  I’ve also taken some of your great suggestions from the giveaway comments and added a few small changes this week.  Some of the recipes now have a “Make it Simpler” option, which provides short cuts for making the meals even faster.  Also, for vegetarians, I’ve got two recipes this week that either are vegetarian or can be made vegetarian. Lastly, I’ll continue to include at least one recipe a week that is ultra kid friendly, but still healthy and easy.  Remember, the more you involve your kids in the preparation of food, the more interested they will become in eating it.

Day 1- Turkey Sausage Twice Baked Potatoes

Ingredients:

8 Idaho Potatoes

Olive Oil

Reduced fat Roll Sausage, Turkey Crumbles, Turkey Sausage or meatless crumbles (like morningstar)

Skim or Low-Fat Milk

Butter

Onions (or Chives)

Shredded low-fat Cheddar Cheese

Preparation:

Preheat the oven to 425° F. Pierce 8 potatoes with a fork several times and rub potato skins with olive oil. Bake potatoes directly on the middle oven rack for 50 – 60 minutes or until they are slightly soft. While the potatoes are baking, cook 12 oz of turkey sausage (You can sub in the Jimmy Dean Turkey crumbles, just follow the pkg prep directions OR use the low-fat roll sausage) . Drain the sausage, crumble it and set aside. While potatoes are still hot (use oven mitt to hold potato), cut them in half lengthwise. Scoop out the interior flesh of the potato into a medium-sized bowl, leaving a shell about 1/4-inch thick all around. Using a potato masher, mash the potato flesh. In a small saucepan over medium heat, heat 1 1/4 cup skim/low-fat milk until hot but not boiling. Add milk to potato a little at a time, mashing it together each time. Mix in 1/4 cup unsalted butter and mash all until smooth. Add 1/4 tsp pepper and 1/4 cup chives or onions(optional) and mix together thoroughly. Stir in 8oz shredded low- fat cheddar cheese and turkey sausage. Turn oven to 400° F. Fill the potato shells with the potato mixture until it rounds above the potato. Place filled potatoes on a baking sheet and bake for 18 – 20 minutes or until hot. This will make a total of 16 potato halves, which is far beyond 4 servings.  Store leftovers in an airtight container and  use for lunches later in the week.

Day 2 – Chinese Chicken Salad

Ingredients:

2 – 3 breasts of chicken, cooked and cubed

1 package cole slaw (one that has cabbage and carrots is the best)

4 green onions, chopped (optional, I usually leave this out)

2 Tbsp Sesame Seeds

1/2 cup slivered almonds

1 package Ramen noodles (chicken flavor)

Dressing:
2 Tbsp Sugar

2 Tbsp Vinegar

1/4 cup canola oil

1/2 pack of flavoring from the ramen noodles

Preparation:

Chicken should be prepared ahead of time, you can grill it or bake it (or buy the pre-cooked frozen kind I mentioned above).  Once the chicken is prepared. Preheat the oven to 350 degrees. Place the sesame seeds, almonds and crushed up ramen noodles (I usually just put them in a ziploc bag and pound on them with the back of  spoon) on a baking sheet.  Bake for 10 minutes until slightly browned.  While that mixture is baking, mix up the dressing by combing the sugar, vinegar, oil and ramen noodle flavoring in a bowl and whisking together.  Place the cole slaw in a large bowl, mix in the dressing and the chicken, then add in the baked sesame seeds, almonds and noodles. Serve right away or it can be placed in the fridge and served cold, it’s almost better that way, so this is a dish you can prepare ahead if you want.  I will also often double it, serving it one night for dinner and then using it for lunches during the rest of the week.  Serve with fresh watermelon slices.

Make it Simpler: You can often find pre-cooked cubed frozen chicken in the freezer dept, this can hurry up the recipe for you quite a bit. Just defrost in the microwave, once it’s almost fully defrosted drizzle a little olive oil on it and even some garlic powder and cook for 1 -2 minutes until warm.

Day 3 – Strawberry Salad with Poppyseed Dressing

Ingredients:

1 sm. onion (red onions work best, but any is fine)

1  c. sugar

1 tsp. dry mustard

2 tsp. salt

3/4 c. vinegar

2 cups canola oil

2 tsp. poppy seed

1 cup sliced up strawberries

2 Tbsp slivered almonds

Preparation:

Place onion in blender and chop. Add sugar, dry mustard, salt and vinegar to onion; blend well. Add salad oil a small amount at a time and blend well after each addition. Pour into jar or container and add poppy seed. Refrigerate. Shake well before pouring over fresh spinach, sliced strawberries and almonds. Serve with whole grain bread or a baguette.
(Note:  If you feel like you need to make this dish a bit more substantial you can add grilled chicken strips or even salmon)

Make it Simpler: Several brands make poppyseed dressing you can buy in the store.  The homemade version will be better for you, so don’t drown your salad in it.

Day 4 – Pineapple BBQ Chicken
(A Dole pineapple recipe )

Ingredients:

1 small fresh Pineapple

3 tablespoons bottled barbecue sauce

2 tablespoons maple syrup

1 teaspoon Worcestershire sauce

2 cloves garlic, minced

1/4 teaspoon salt

1/4 teaspoon ground allspice

1/8 teaspoon cayenne pepper

3 boneless, skinless chicken breast halves

Preparations:

Twist crown from pineapple. Cut pineapple lengthwise in quarters. Cut fruit from shells with knife, trim off core. Cut half the fruit into chunks and the remaining fruit into 6 spears. Finely chop pineapple chunks in food processor or blender. Stir in barbecue sauce, syrup, Worcestershire, garlic, salt, allspice and pepper, until mixed. Arrange chicken on broiler pan. Spoon sauce over chicken. Broil 6 inches from heat source 5 minutes. Add pineapple spears to pan. Spoon sauce over pineapple spears. Broil 20 to 22 minutes longer. Serve with a side of green beans, fresh or frozen.

Make it Simpler: Use a bottled plain BBQ sauce and just mix that with the pineapple in a blender!

Day 5 – Make it Your Own Muffin Pizza

Ingredients:

1 package whole wheat English Muffins

2 cups pasta sauce your choice

2 cups low-fat/part skim shredded mozzarella cheese

Choose from the following Toppings:
- Use leftovers from meals earlier in the week: turkey crumbles, pineapple, onions, chicken
-  Veggies such as chopped spinach, broccoli, or peppers
- Get fancy, try pesto in place of the pasta sauce or use different types of cheese

Preparation:

Preheat the oven to 350 degrees.  Split the English Muffins in half and place on a baking sheet.  Cover each half with about 1 Tbsp of sauce (go light or you’ll end up with mushy muffins).  Next select your toppings and place evenly across the half.  Finally sprinkle with a small handful (about 2 Tbsp) of cheese.  Bake in the over for 10 minutes until cheese is hot and slightly browned.   Serve with a small fruit salad or even a side of salad greens with a balsamic vinegar dressing.

Kid Friendly Tip: Consider chopping up several vegetable options and placing them in small bowls.  Let your kids help assemble the pizzas including the toppings.  Encourage them to create artful muffin masterpieces. To get the color, they’ll have to use the veggies. Often they are so pleased with their creations, they’ll eat every bite (veggies included).

Grocery List:

Idaho Potatoes, 5 lb, $2.99

Olive Oil, $5.99 (avg price)
$1/1 Filippo Berio Olive Oil Rolling
 $1/1 Filippo Berio Olive Oil (IE) Rolling Printable (FF)
 $1/1 California Olive Ranch Extra Virgin Olive Oil 12/5/2010 SS Insert (exp 6/30/2011)
$1/1 Olivari Mediterranean Olive Oil All You Apr 2011 (exp 6/30/2011)
$1/1 Crisco Olive Oil 4/17/2011 RP Insert (exp 7/31/2011)
 1$/1 Filippo Berio Olive Oil Upromise eCoupons (exp 9/30/2011)

Jimmy Dean Reduced fat Roll Sausage or Turkey Crumbles, 9.6 to 16 oz, 2/$7
-$0.75/1 Jimmy Dean Fully Cooked Product 3/6/2011 RP Insert (exp 10/31/2011)
-$0.55/1 Jimmy Dean Roll Sausage Rolling
-$1/1 Jimmy Dean Sausage Crumbles Rolling

Skim or Low-Fat Milk, $3.69 (avg price)
$1.50/1 Smart Balance Milks 6/5/2011 SS Insert (exp 7/20/2011)
$1/1 Smart Balance Milk Rolling
 $1/1 Stonyfield Organic Milk Rolling
 $0.55/1 Horizon Organic Milk Plus DHA Half Gallon Rolling
$1.50 off milk wyb 2 Pepperidge Farm Goldfish Grahams peelie (esp 6/30/2011)
You would have to act fast to redeem this one, but would be great with the $10 for 10 goldfish sale this week

Publix Sweet Cream Butter, 16 oz, 2/$6

2 Vidalia Sweet Onions, .79/lb (or Chives)

Kraft  Shredded Low-Fat Cheddar and Mozzarella Cheese, 7 or 8 oz, 2/$4
-$1/1 Kraft Natural Slices WYB Kraft Shredded Cheese 6/19/2011 SS Insert (exp 7/24/2011)
 -$1/2 Kraft Cheese Items Target Coupon

Dole Cole Slaw (one that has cabbage and carrots is the best), 16 oz,  $2.29
$0.50/1 Dole Coleslaw Kit Target.com (exp 7/5/2011)
$0.50/1 Dole Coleslaw Kit (exp 7/5/2011)

4 Green Onions, 1 ct, $.60

Sesame Seeds, 3.75 oz, $3.09

Blue Diamond Slivered Almonds, 8 oz, $5.99
$0.60/2 Blue Diamond Almonds 4/3/2011 SS Insert (exp 7/31/2011)
0.60/2 Blue Diamond Almonds 6/26/2011 SS Insert (exp9/30/2011)

Ramen noodles (chicken flavor), 3 oz, $.22

Domino Premium Granulated Sugar, 5 lb., $3.35
$0.75/2 Domino Sugar Products 5/22/2011 RP Insert (exp 7/31/2011)
$0.40/1 Domino Sugar Product Family Circle Apr 2011 (exp 6/30/2011)
$0.55/1 Dixie Crystals Sugar Publix Smart Savings Booklet 6/26/2011 (exp 7/18/2011)
0.50/1 C&H Granulated Sugar Product 6/26/2011 RP Insert (exp 9/30/2011)

Heinz Distilled White Vinegar, 16 oz, $1.29
$1/2 Heinz Vinegar 6/26/2011 SS Insert (exp 8/31/2011)
$1/1 Heinz White or Cidar Vinegar Upromise eCoupons (exp 6/30/2011)
$1/1 Regina Vinegar Rolling

Crisco Canola oil, 16 oz, $2.59

Del Monte Gold Pineapple, 2/$4
-$1.50/2 Del Monte Gold Pineapple Coupons.com printable

Maple Syrup, 12 oz, $2.69
$1/1 Maple Grove Farms Dressing, Syrup, Pancake Rolling
$1/1 Hungry Jack Pancake Mix or Syrup 5/22/2011 RP Insert (exp 7/30/2011)

Worcestershire Sauce, 15 oz, $1.85
$.75/1 French’s Worcestershire Sauce 5/15/2011 SS Insert (exp 8/15/2011)
$1/1 Lea & Perrins Worcestershire Sauce or Marinad Rolling

Publix Fresh  garlic, 2 cloves minced, whole, $1.03

Morton Salt, 26 oz, $.53

Ground Allspice, 2 oz, $1.59

Cayenne pepper, 1.75 oz, $1.59

Red Seedless Watermelon, $4.99
-FREE Minute Maid and Nestle tea 2-liter WYB any watermelon hangtag

Birds Eye Frozen Vegetables, 7.5 to 32 oz (including all varieties), 50% off

California Strawberries, 16 oz, 2/$4

6 Boneless Skinless Chicken Breast, $2.99/lb
OR Publix GreenWise Market Boneless Skinless Chicken Breast, $4.99

Fresh Express Salad Blends, 5 to 12 oz bag, BOGO Surprisingly Low Price (likely $3.99)
-$0.50/1 Fresh Express Blends Or Tender Leaves – Coupons.com (no longer available – check your binders!)
 -$1/2 Fresh Express $1 off any 2 packaged salad mix tearpad (exp 12/31/2011)
 -$1/2 Fresh Express Publix Coupon peelie found on vidalia onions (exp 6/30/11)

Thomas’ English Muffins or Hearty Muffins, 11 to 13 oz pkg, BOGO $3.89

Bertolli Pasta Sauce, 15 or 24 oz jar (excluding organics) BOGO $2.65
-$1/2 Bertolli Pasta Sauce TARGET coupon Target.com (exp 7/9/2011)

Sweet Baby Ray’s Barbecue Sauce, 18 oz bot, BOGO $2.35
-$1/2 Sweet Baby Ray’s BBQ Sauce 5/22/2011 SS Insert (exp 6/30/2011)
-$1/3 Sweet Baby Ray’s Barbecue Sauce 5/22/2011 SS Insert (exp 6/30/2011)

Italian Five Grain Bread, $2.89

To stay up to date on all the latest healthy savings Subscribe or Follow me on facebook!

{ 2 comments }

Affiliate Link

Kid Favorite, New (Healthier) Twist

June 30, 2011

Make a Masterpiece – Muffin Pizza

A great article at Epicurious.com talks about many of the positive results that come from letting kids help with meal preparation:

  • Reading and following recipes improves math, science and reading comprehension skills
  • Eating dishes from other countries enables learning about other cultures, languages, geography, and provides a culinary vocabulary
  • Chances are greater that your child will eat the healthy food you are making if he helps.
  • Cooking together strengthens feelings of responsibility and being a valued member of the team

    • Now I know, cooking with kids can sometimes be a BIG mess and an even BIGGER headache. So, I don’t know that this has to be an every night occurrence. However, once in awhile, grab an apron and a sense of humor and call the kids to the kitchen.  To involve your kids with this recipe, consider chopping up several vegetable options along with the other topping choices and placing them in small bowls.  Let your kids help assemble the pizzas including the toppings.  Encourage them to create artful muffin masterpieces. To get the color, they’ll have to use the veggies. Often they are so pleased with their creations, they’ll eat every bite (veggies included).

    Ingredients:

    Thomas’ Whole Wheat English Muffins 11 to 13 oz pkg, BOGO $3.89

    Bertolli Pasta Sauce, 15 or 24 oz jar (excluding organics) BOGO $2.65
    $1/2 Bertolli Pasta Sauce TARGET coupon

    Kraft  Shredded Low-Fat Cheddar and Mozzarella Cheese, 7 or 8 oz, 2/$4
    $1/1 Kraft Natural Slices WYB Kraft Shredded Cheese SS 6/19
    $1/2 Kraft Cheese Items Target Coupon

    Jimmy Dean Reduced fat Roll Sausage or Turkey Crumbles, 9.6 to 16 oz, 2/$7
    $0.75/1 Jimmy Dean Fully Cooked Product RP 3/6
    $0.55/1 Jimmy Dean Roll Sausage Rolling
    $1/1 Jimmy Dean Sausage Crumbles Rolling

    Del Monte Gold Pineapple, 2/$4
    $1.50/2 Del Monte Gold Pineapple

    Publix Broccoli Florets, $1.50
    (or other veggies of choice)

    Vine Ripened Tomatoes, $1.69/lb

    Vidalia Sweet Onions, .79/lb

    California Seedless Grapes, $1.69/lb

    Athena Cantaloupes, 2/$5

    Directions:
    Preheat the oven to 350 degrees.  Split the English Muffins in half and place on a baking sheet.  Cover each half with about 1 Tbsp of sauce (go light or you’ll end up with mushy muffins).  Next select your toppings and place evenly across the half.  Finally sprinkle with a small handful (about 2 Tbsp) of cheese.  Bake in the over for 10 minutes until cheese is hot and slightly browned.   Serve with a small fruit salad of grapes and cantaloupe or if you prefer you could put together a small side of salad greens with a balsamic vinegar dressing or low-fat ranch for the kiddos.

    This recipe is part of my Better for You and Budget Friendly weekly meal plan that publishes Thursday Afternoon. So, be sure to come back later today and check it out.  Meal plans are put together based on the weekly Publix Supermarket circular which starts Wednesday or Thursday depending on your market.  However, regardless of where you shop, the meal plan is healthy and easy on any budget.  Plus, many of the coupons are manufacturer’s coupons (not store specific) and grocery stores across the country tend to run on similar sale cycles  (so the same items may be on sale wherever you shop!) .

    To stay up to date on all the latest healthy savings Subscribe or Follow me on facebook!

    { 0 comments }

    Affiliate Link

    Healthy Meals, Happy Budget

    June 29, 2011

    Who knew that a simple little potato could be such a nutrition powerhouse.  A potato has about 620 mg of potassium-that’s more than a banana, as well as 2 grams of highly digestible protein, almost as much as half a glass of milk. Let’s not stop there, spuds also contain iron, vitamin C, B vitamins and fiber.  What they don’t contain is fat or cholesterol.  Additionally, contrary to popular opinion, the majority of nutrients are not found in the skin, but in the potato itself. The problem with potatoes is often what we put on them; heaping mounds of sour cream, butter, bacon bits, and cheese.  While this week’s recipe is still allowing some of those indulgences, it helps reform the loaded potato using a minimum of butter along with low-fat dairy products and turkey sausage.  For vegetarians, you could prepare this dish leaving out the sausage or replacing it with the Morning Star Grillers Crumbles or even cooked broccoli.  There’s always room to make a recipe your own! As a final reminder, the $50 grocery card giveaway ends tonight. If you haven’t entered, you can get the details HERE.

    Turkey Sausage Twice Baked Potatoes

    Total Ingredients Cost Based on Publix Pricing with Coupons = $17.47 or $4.37 per serving
    (You should have leftovers too!)

    Here’s What You Will Need To Pick Up From Publix:

    Idaho Potatoes, 5 lb, $2.99

    Olive Oil, $5.99 (avg price)
    $1/1 Filippo Berio Olive Oil Rolling
         $1/1 Filippo Berio Olive Oil (IE) Rolling Printable (FF)
         $1/1 California Olive Ranch Extra Virgin Olive Oil 12/5/2010 SS Insert (exp 6/30/2011)
    $1/1 Olivari Mediterranean Olive Oil All You Apr 2011 (exp 6/30/2011)
    $1/1 Crisco Olive Oil 4/17/2011 RP Insert (exp 7/31/2011)
     1$/1 Filippo Berio Olive Oil Upromise eCoupons (exp 9/30/2011)

    Jimmy Dean Reduced fat Roll Sausage, or Fully Cooked or Turkey Crumbles, 9.6 to 16 oz, 2/$7
    -$0.75/1 Jimmy Dean Fully Cooked Product 3/6/2011 RP Insert (exp 10/31/2011)
    -    $0.55/1 Jimmy Dean Roll Sausage Rolling
    -    $1/1 Jimmy Dean Sausage Crumbles Rolling

    Skim or Low-Fat Milk, $3.69 (avg price)
    $1.50/1 Smart Balance Milks 6/5/2011 SS Insert (exp 7/20/2011)
    $1/1 Smart Balance Milk Rolling
    $1/1 Stonyfield Organic Milk Rolling
    $0.55/1 Horizon Organic Milk Plus DHA Half Gallon Rolling
    $1.50 off milk wyb 2 Pepperidge Farm Goldfish Grahams peelie (esp 6/30/2011)
    You would have to act fast to redeem this one, but would be great with the $10 for 10 goldfish sale this week

    Publix Sweet Cream Butter, 16 oz, 2/$6

    Vidalia Sweet Onions, .79/lb (or Chives)

    Kraft Chunk or Shredded Cheese, 7 or 8 oz, 2/$4
    -$1/1 Kraft Natural Slices WYB Kraft Shredded Cheese 6/19/2011 SS Insert (exp 7/24/2011)
    -$1/2 Kraft Cheese Items Target Coupon

    Preheat the oven to 425° F. Pierce 8 potatoes with a fork several times and rub potato skins with olive oil. Bake potatoes directly on the middle oven rack for 50 – 60 minutes or until they are slightly soft. While the potatoes are baking, cook 12 oz of turkey sausage (You can sub in the Jimmy Dean Turkey crumbles, just follow the pkg prep directions OR use the low-fat roll sausage) . Drain the sausage, crumble it and set aside. While potatoes are still hot (use oven mitt to hold potato), cut them in half lengthwise. Scoop out the interior flesh of the potato into a medium-sized bowl, leaving a shell about 1/4-inch thick all around. Using a potato masher, mash the potato flesh. In a small saucepan over medium heat, heat 1 1/4 cup skim/low-fat milk until hot but not boiling. Add milk to potato a little at a time, mashing it together each time. Mix in 1/4 cup unsalted butter and mash all until smooth. Add 1/4 tsp pepper and 1/4 cup chives or onions(optional) and mix together thoroughly. Stir in 8oz shredded low- fat cheddar cheese and turkey sausage. Turn oven to 400° F. Fill the potato shells with the potato mixture until it rounds above the potato. Place filled potatoes on a baking sheet and bake for 18 – 20 minutes or until hot. This will make a total of 16 potato halves, which is far beyond 4 servings.  Store leftovers in an airtight container and  use for lunches later in the week.

    This recipe is a preview of my Better For You & Budget Friendly weekly meal plan.(last week’s meal plan HERE).  The full meal plan publishes on Thursdays, so come back and check it out!  I put my meal plans together based on the weekly Publix Supermarket circular which starts Wednesday or Thursday depending on your market.  However, regardless of where you shop, the meal plan is healthy, easy on any budget and many coupons will still apply.

    To stay up to date on all the latest healthy savings Subscribe or Follow me on facebook!

    { 1 comment }

    Affiliate Link

    Better for You and Budget Friendly Meal Plan(w/Coupon MatchUps)

    June 23, 2011

    As we’re approaching 4th of July and the temps are getting warmer, traditional summer fare with a little flare seemed appropriate. So, we’ve got turkey burgers and NOT fried chicken to give healthy twists to tried and true favorites.  I’ve also included a Bonus Recipe Suggestion from the Snappy Gourmet, that comes with an added extra “Pop”.  Last, but not Least, I definitely think it is time to start giving some stuff away around here.  I’m launching my first ever Giveaway.  Since we are aiming for easy, healthy meals on a BUDGET, let’s make them even MORE budget friendly with a $50 gift card to the winner’s grocery store of choice.*  You can enter up to three times in the following ways:

    1.  Leave a comment on THIS post about recipes you’d like to see in the future, tips and tricks you use for meal planning or a favorite recipe you’ve prepared from one of my meal plans. (1 entry)

    2.  If you follow couponchaosmama.com on facebook, then leave a comment on this post letting me know! If you’re not a follower, you can “like” couponchaosmama.com on facebook and then come on back and leave a comment!  (1 entry)


    3.  Refer a friend to this post and have them leave a comment with your name. (1 entry)
    (If you’re a great friend who comes as a referral (welcome!) and you can enter too, you’ll just have make a 2nd comment)

    For additional details visit the Official Giveaway Post. Also, if you go decide to check out those yummy strawberry shortcake poppers, Snappy Gourmet is having a giveaway for $20 certificates to Williams Sonoma!

    Easy BBQ Chicken

    Ingredients:

    1 1/2 lbs split chicken breasts
    1 (18 oz.) bottle Kraft barbeque sauce

    Directions:

    Skin and wash chicken pieces, if prepping ahead place chicken pieces in a ziploc bag with BBQ sauce and let marinate in the fridge for a few hours. When ready to cook, place in a baking pan lined with aluminum foil. If not marinated in advance, simply place chicken pieces directly into baking dish lined with aluminum foil and pour barbeque sauce evenly over chicken. Bake on lower rack in oven at 325 degrees for 1 hour or until chicken is tender. avocado and papaya salad below.  Remove the chicken from the bone of the remaining breasts, place in a freezer safe bag or container and freeze for use in the Day 5 recipe.

    INGREDIENTS
    2 limes, juiced
    1 tablespoon honey
    1/4 teaspoon salt
    1/4 teaspoon freshly cracked black pepper
    4 cups mixed baby lettuce greens
    2 papayas
    2 avocados

    Directions:
     Combine the lime juice, honey, salt and pepper; blend until smooth.  Peel the papayas and cut them in half. Using a spoon, remove the seeds; discard seeds. Slice the papaya halves into thin wedges. Cut the avocados in half and remove the pits. Slice the flesh into thin strips.  Arrange the fruit slices on salad plates, alternating between papaya and avocado.  Combine the greens and dressing in a bowl and toss well to coat.  Mound a portion of the greens in the center of each plate. Drizzle with a few drops of dressing.

    Day 2 – Turkey Burgers w/ Avocado Salsa

    Ingredients:

    Salsa-
    1 ripe avocado, finely chopped
    2 tablespoons fresh lemon juice
    2 tablespoons chopped fresh (2 tsp dried) cilantro
    1 teaspoon minced fresh garlic
    1/2 tablespoon plain low-fat yogurt
    1/2 small red onion, finely chopped
    1 teaspoon ground cumin
    Salt, to taste

    Turkey Burgers
    1 pound ground turkey breast
    2 tablespoons fresh lemon juice
    1 teaspoon minced fresh garlic
    1 medium egg
    1/2 teaspoon salt
    1/4 teaspoon black pepper

    Directions:

    Thoroughly mix all avocado salsa ingredients in a medium bowl;set aside.  In another medium bowl, combine ground turkey, wheat germ, lemon juice, garlic, egg, salt, and pepper; mix well. Form mixture into four patties.  Oil grill grate (or lay a piece of aluminum foil on grill) and heat.
    Cook turkey burgers and red pepper quarters for about 4 minutes on each side. Remove; cut grilled red peppers into thin strips. Toss arugula or mixed greens with olive oil and lemon juice; divide among four plates. Top each with a burger and avocado salsa; garnish with grilled red pepper strips and sunflower seeds. Serve right away.

    Day -3 Green Spaghetti
    (From Philly Cooking Creme Recipes)

    Ingredients:
    3/4 lb. spaghetti, uncooked
    2 tsp. oil
    1 small onion, chopped
    1 green pepper, chopped
    2 cloves garlic, minced
    4 cups torn romaine lettuce leaves
    1 tub (10 oz.)PHILADELPHIA Italian Cheese and Herb Cooking Creme
    1/4 cup low-fat milk
    1 cup fresh cilantro
    1 cup Shredded Low-Fat/ Part-Skim Mozzarella Cheese

    Directions:

    Cook spaghetti as directed on package. Meanwhile, heat oil in large nonstick skillet on medium heat. Add onions, peppers and garlic; cook and stir 5 min. or until crisp-tender. Stir in lettuce; cook 2 min. or until wilted. Transfer to blender. Add cooking creme, milk and cilantro; blend until smooth. Return to skillet.  Drain spaghetti. Add to sauce in skillet; cook and stir 1 to 2 min. or until heated through.  Remove from heat. Top with mozzarella; cover. Let stand 2 to 3 min. or until mozzarella is melted.

    Day 4 – Not Fried Chicken

    Ingredients:

    1.25 lbs boneless skinless chicken breasts, halved length-wise (to make a thin cutlet)
    1 cup whole wheat flour
    1 cup non-fat or low-fat milk
    1 egg
    3 cups crushed corn flakes

    Directions:

    Preheat oven to 350 degrees.  For a healthier, lower fat option you can remove the skins.  Either way, rinse and pat the chicken drumsticks dry.  Prepare batter by mixing milk and egg together and beating until combined, then stir in flour until thick. Add a dash of salt and pepper to taste.

    Prepare corn flakes by placing in a ziplock bag and crushing with a rolling pin(or I smash the heck out of them with the back of spoon- kinda therapeutic).  You do want some texture  so don’t  smash them up too badly.  Add 1/4 tsp of salt(you can also use garlic powder or another seasoning salt like lowry’s) and mix with a fork.  Place batter and crushed corn flakes in shallow bowls.  Spray a cookie sheet with cooking spray or line with foil. Dip chicken pieces first in the batter, allowing the excess batter to drip off into the batter bowl, then place the battered  chicken piece into the crushed corn flakes.   You may have to press the chicken pieces in lightly to make sure they are coated.  Flip and repeat. Place the crusted chicken pieces on the cookie sheet.  Bake at 350 for about 45-60 minutes until golden and crisp.

    Day 5 – Tangy Tropical Pork Tenderloin
    (adapted from a food.com recipe)
    Ingredients:
    1 lb boneless pork loin
    1/2 teaspoon salt
    1/4 teaspoon pepper
    1/2 teaspoon thyme
    1/3 cup dijon
    1/4 cup pineapple preserves
    2 tablespoons honey
    Directions:
    Preheat oven to 350. Place the pork in a roasting pan and sprinkle all sides with the salt, pepper and thyme.  Mix Dijon, pineapple preserves and honey then pour over the pork. Loosely cover and roast for about 60 minutes, (basting with sauce every 20 minutes) or until internal temp reaches 160°F.  Serve with freshly cut up pineapple.
    For a Scrumptious Bonus Dessert Recipe, Head on over to the Snappy Gourmet and check out her recipe for Strawberry Shortcake Poppers. They have a “SECRET” ingredient that is sure to surprise and potentially even be a bit nostalgic.

    Grocery List:

    3 lbs Split Chicken Breast, $1.79/lb  (This is for 2 recipes!!) or
    Publix GreenWise Market Split Chicken Breast, $3.49/lb

    1 – 1 1/2 lbs Publix Fresh Ground Turkey, $2.69/lb

    1lb Whole Pork Tenderloin, $4.99/lb

    Barilla Plus Multigrain Pasta, BOGO $2.39
    -$1/2 Barilla Pasta AND Sauce 5/1/2011 SS Insert (exp 6/26/2011)
    -$0.55/2 Barilla Pasta AND Pasta Sauce 5/1/2011 SS Insert (exp 6/26/2011)

    Dannon Activia Plain Yogurt 4 pk, 3/$6
    -$1/1 Dannon Activia, Activia Light, Activia Fiber, Any 4-pack, Activia Drinks or Activia 24 oz. tearpad (exp 3/1/2012)
    -$1/2 Dannon Activia, any 4-packs, 8-packs, 12-packs or tubs (not valid in LA) – 06-05-11 RP Insert (exp 7/31/2011)

    Eggland’s Grade A Best Large Eggs, dozen, 2/$4
    -$.45/1 Eggland’s Best large eggs hangtag (exp 6/30/2011)
    -$1/2 Eggland’s Best Eggs, any – 05-01-11 SS Insert (exp 9/30/2011)
    -$.50/1 Eggland’s Best Eggs, any – 05-01-11 SS Insert (exp 9/30/2011)
    -$.50/1 Eggland’s Best Eggs, any – Weight Watchers, February 2011 (exp 6/30/2011)

    Kraft Philadelphia Cooking Creme 10 oz(Italian Cheese and Herb), 2/$4
    -$1/1 Philadelphia Cooking Creme 6/5/2011 SS Insert (exp 7/16/2011)
    -$1/1 Philadelphia Cooking Creme Coupons.com (no longer available)
    -$1.50 off chicken wyb any Philadelphia Cooking Creme (DND9) peelie (exp 6/30/2011)

    Whole wheat flour, $3.79
    $1/ 1 Arrowhead Mills Product

    Non-fat or low-fat milk
    $1.50/1 Stonyfield Organic Milk Rolling
    $1.50/1 Smart Balance Milks SS 6/5
     $.50 off Omega 3 Milk Organic Valley
         $0.55/1 Horizon Organic Milk Plus DHA Half Gallon Rolling

    Publix Shredded Cheese (Low-Fat Mozzarella), 16 oz, $3.99
    -$1/1 Cheese 1lb or larger (Florida only)

    Corn flakes, $3.29 (Kellogg’s cereals are BOGO this week, but looks like cornflakes may not be included)
    $1/2 Kellogg’s Corn Flakes
    $1/2 Kellogg’s Cereal (Peelie)
     $1/2 Kellogg’s Corn Flakes

    OR

    Nabisco Whole Wheat Ritz Crackers 9.5 to 16 oz, BOGO $3.39
    -$1/2 Ritz Crackers AND any Coca-Cola 1.25 liter
         -$1/2 Nabisco Crackers SS 6/19
    -$1/2 Ritz crackers  SS 5/15

    2 -3 Vidalia Sweet Onions, $.79/lb

    3 Persian Limes, 5/$1

    3 Florida Avocados, 2/$4

    2 Maradol Papaya, $.99/lb

    1 Green Pepper, $.62

    Raspberries, Blueberries, or Blackberries, 5.6 to 16 oz, 3/$6
    $0.50/1 Driscoll’s Berries Rolling

    1 Del Monte Gold Ripe Pineapple, $2.99
    -$1.50/2 Del Monte Gold Pineapple Printable (no longer available, but was on coupons.com last week if you printed it)

    Fresh Express Salad Blends(Romaine and Blend), 5 to 12 oz, BOGO $3.99
    -$.50/1 Fresh Express Blends Or Tender Leaves – Coupons.com (no longer available)
    -$1/2 Fresh Express $1 off any 2 packaged salad mix tearpad (exp 12/31/2011)
    -$1/2 Fresh Express Publix Coupon peelie found on vidalia onions (exp 6/30/11)

    Bread Crumbs (Seasoned or Plain), $1.59

    Garlic, Fresh $1.03 or Dried $1.99

    Cumin, $1.99

    Cilantro, Fresh $.99

    Lawry’s Garlic Salt, 11 oz, or Seasoned Salt, 16 oz, $2.99 (Optional)

    Thyme, $3.29

    Honey, $3.59
    $0.55/1 Sue Bee Honey Rolling

    Dijon Mustard, $2.79
    $1/1 French’s Dijon Mustard 4/10/2011 SS Insert (exp 7/31/2011)

    Pineapple Preserves,
    $1/2 Smucker’s Jam, Jelly , Preserves or fruit 5/22/2011 RP Insert (exp 7/30/2011)

    Pompeian Olive Oil 32 oz, BOGO $12.09
    -$1/1 Pompeian Olive Oil (exp 6/30/2011)
    -$1/1 Pompeian Olive Oil or OlivExtra Plus 5/22/2011 RP Insert (exp 7/31/2011)

    Kraft Barbecue Sauce 16.25 to 18 oz bottle, BOGO $1.33
    -$2/1 Country Time or Kool Aid WYB Kraft BBQ Sauce peelie (exp 10/31/2011)
    -$2/4 Fresh Meat, save WYB (1) 18 oz.+ Kraft Barbecue Sauce AND any two (2) other participating products: Country Time Drink Mix (8 qt.+), Kraft Dressing (16 oz.+), Kraft Mayo (22 oz.+), Miracle Whip Dressing (22 oz.), or A.1. Steak Sauce (10 oz.) tearpad (exp 10/31/2011)
    -$.25/1 Kraft Barbeque Sauce, any tearpad (exp 12/31/2011)

    Thomas’ Bagel Thins 8 ct, BOGO $3.69

    Alexia Sweet Potato Fries 7.7 to 8 oz, BOGO $3.59
    -$1/1 Alexia Product
    -$1/1 Alexia Frozen Product Rolling

    * If the winner’s grocery store of choice does not offer gift cards or coupon chaos mama is unable to obtain one, then a Visa gift card will be provided instead.

    To stay up to date on all the latest healthy savings Subscribe or Follow me on facebook!

    { Comments on this entry are closed }

    Affiliate Link

    Better for You and Budget Friendly Meal Plans (w/Coupon Matchups)

    June 18, 2011

    Sorry for the delay, but hopefully better late than never.  Some weeks the sales and coupons just don’t come together for the healthiest choices. However, when that happens, if you plan simple meals with fewer ingredients, plan at least to the healthier items on sale and potentially dip into your stockpile, you can still easily keep to your budget. For people that feel like they don’t have time to deal with coupons, this is an excellent example that saving money doesn’t have to be all consuming and neither does preparing easy, budget friendly, better for you meals.  Most of my meals this week are between $4 -$5.50 a serving, Two only have 5 ingredients and all of them are far superior to processed frozen quick meals or fast food. In most cases, you can prepare these meals faster than you could drive to the local chain, and you’ll save on the gas money, extra calories, fat and sodium that often come when eating out.

    Day 1- Parmesan Salmon Fish Sticks
    (Recipe from Giada de Laurentiis at Foodnetwork.com)

    Ingredients:

    Fresh Salmon FIllets 1lb

    Eggs

    Low-Fat Mayonnaise

    Low-fat Plain Yogurt

    Dijon MustardFresh Parsley (Dried is fine) $.89

    Seasoned Bread Crumbs

    Parmesan

    Flour

    Olive Oil

    Salt & Pepper

    Frozen Veggies – Green Beans or Broccoli would be good choices

    Note: You can reduce the per serving cost by purchasing Honey Dijon Dressing or even low-fat Ranch rather than making your own sauce – if you choose this option then eliminate the mayo, yogurt, dijon and parsley from your list.

    Preheat the oven to 450 degrees F.  Then rinse the salmon fillet (s) and pat dry with paper towels. Slice the fillets into 1/2-inch strips. Lay the widest pieces, from the center, cut side down, and slice in half lengthways so all the pieces are equally about 1/2 by 1/2 by 4 1/2-inches in size (think about the typical size of a fish stick and you’ll have it). Place 1/2 cup all purpose flour in a medium bowl and season with the 1/2 tsp salt and 1/4 tsp pepper. Place 3 egg whites in another bowl and beat until frothy, about 30 seconds. Combine 1 cup grated Parmesan and 1 cup seasoned bread crumbs in a third bowl.

    Coat the salmon pieces in the seasoned flour and pat to remove any excess flour. Dip the floured salmon in the egg whites and then into the Parmesan mixture, gently pressing the mixture into the fish. Place the breaded salmon pieces on a liberally oiled baking sheet. Drizzle lightly with the olive oil. Bake for 15 to 20 minutes until golden brown.

    For the dipping sauce, mix 1/3 cup low-fat mayonnaise, 1/3 cup low-fat plain yogurt, 1 Tbsp Dijon mustard, and 1 Tbsp fresh parsley (or 1 tsp dried) in a small dipping bowl.  Arrange the fish sticks on a serving platter and serve with the dipping sauce and a side of vegetables such as green beans or broccoli (if you’ve got kids, you might get them to eat more of their veggies if you let them dip those in the sauce as well).

    Day -2 Red Wine Braised Short Ribs (Could be a Great Father’s Day Meal!!)
    (Recipe from Claire Robinson at Foodnetwork.com)

    4 English cut beef short ribs, trimmed (roughly 8 ounces each)

    Kosher Salt

    Pepper

    3 tablespoons unsalted butter

    1 bottle full bodied red wine (Cabernet is a good choice)

    4 cups low-sodium vegetable stock

    4 cloves garlic, peeled and smashed

    Preheat oven to 325 degrees F.  Pat ribs dry with paper towels and season with salt and pepper on all sides.  Heat 2 tablespoons of butter in a large Dutch oven over medium-high heat. Add the ribs and brown on all sides. Transfer the ribs to a plate, then add the garlic and stir until softened but not brown, about 1 minute. Carefully pour in the wine, bring to a boil and cook until reduced to about 1 cup. Add the ribs and any juices they have released back to the pot along with the stock. Reduce the heat and bring to a simmer, then cover the pot and transfer it to the oven, to braise, until the meat easily falls off the bone, about 3 hours.

    Transfer the ribs to a plate and tent with foil to keep warm. Strain the braising liquid through a fine mesh sieve into a saucepan set over medium-high heat. Simmer the liquid, skimming fat as necessary, until thickened, about 10 minutes. Remove from the heat and whisk in the remaining 1 tablespoon of butter. Taste for seasoning and adjust, if necessary. Transfer the ribs and sauce to a serving dish and serve with corn on the cob (shuck each corn, wrap in plastic wrap and place in the microwave on a microwave safe plate for approx 7-9 minutes, even better than grilled!!!).

    Day 3 – Just Peachy Pork Loin Chops

    Ingredient prices are based on the Publix Circular starting Wed. or Thurs. depending on your location:

    Ingredients:

    4 B0neless Pork Loin Country Chops

    Kraft Balsamic Dressing

    Cinnamon

    Garlic Powder

    Chicken Broth

    Butter

    Sweet Vidalia Onions

    Tree Ripened Peaches

    Near East Rice Whole Wheat Couscous

    Salt & Pepper

    Olive Oil (Canola Oil will also work)
    Directions:
    Start with four pork loins and place each between sheets of plastic wrap and pound down to a 1-inch thickness. Season with a mixture of  mixture of 1/4 tsp salt, 1/2 tsp garlic powder and 1/4 tsp cinnamon.  Heat a large heavy skillet over medium-high heat.
    Add 1 tsp of butter and 1 Tbsp of olive oil, swirl to coat the pan. Sear pork loin chops until golden brown on each side, turning only once. Remove to a platter and keep warm.

    Reduce heat, add another tablespoon of olive oil, and saute 1/4 cup minced onions for 2 minutes. Add 1 tsp of butter and 2 fresh peeled and chopped peaches peeled, cook another 2 minutes. Carefully pour 1/4 cup balsamic dressing into the pan. Stir and scrape up any browned bits, cooking about 1 minute. Add 1 cup chicken broth stirring to combine. Simmer until reduced by half and thickened.  Return pork loin chops to the pan, along with any juices that have accumulated on the platter. Coat both sides with sauce and simmer for 2 minutes to re-warm.  Serve pork loin chops over whole wheat cous cous covering with the balsamic peach sauce, garnish with fresh peach slices and a sprinkling of cinnamon.

    Day -4 SKILLET BLACK BEANS WITH POTATOES AND TORTILLAS

    Ingredients:

    4 medium-large potatoes

    1 1/2 tablespoons extra virgin olive oil

    1 medium-large onion, chopped

    2 to 3 cloves garlic, minced (1 – 2 tsp jarred)

    1 medium green bell pepper, diced

    One 4-ounce can mild diced green chiles

    One 16-ounce can diced tomatoes

    One 16-ounce can black beans, drained and rinsed

    2 teaspoons ground cumin

    Juice of 1 lime

    6 corn tortillas, cut into short, narrow strips

    Toppings (any or all):

    Shredded Cheese (cheddar, mexi blend)

    Salsa

    Microwave the potatoes until done but still firm. when cool enough to handle, peel and cut into 1/2-inch dice. Set aside until needed. Heat the oil in an extra-large skillet. Add the onion and sauté until translucent. Add the garlic and bell pepper and sauté over medium heat until the onion is golden.Add the chiles, tomatoes, black beans, and cumin. Bring to a simmer, then simmer gently, covered, for 10 minutes. Stir in the lime juice, tortillas, and potatoes and cook briefly, just until heated through. Serve at once

    Day 5 – Dr. Oz Grilled Honey Dijon Chicken

    Ingredients:

    2 tbsp honey

    2 tbsp Dijon mustard

    1 tbsp extra-virgin olive oil, plus more for grill

    1/2 tsp kosher salt

    Freshly ground black pepper

    1 lb chicken breast cutlets or tenderloins

    1 lime, cut into wedges

    * Again in this meal, you can choose to use store bought honey -dijon salad dressing instead, like I suggested for the fish sticks, since Kraft is on sale with coupons to match with it. This actually simplifies the recipe and makes it all a bit quicker.  However, if you go this route, eliminate the salt from the recipe as well since often store bought dressing can be high in salt and sugar, even when you’re purchasing low-fat and lite varieties.

    Directions:
    In a small bowl, add the honey, mustard, oil, and salt and pepper to taste. Mix well. Put the mixture into a large plastic resealable bag. Add the chicken, seal the bag and shake. Refrigerate at least 2 hours.  Preheat the grill to medium heat. Remove the chicken from the bag and arrange it on a well-oiled grill. Cook until a nice crust forms on both sides, about 4 to 5 minutes per side. Let the chicken rest on a serving platter for 10 minutes before serving. Serve with lime wedges. You can also prepare in the oven or even in a skillet on the stove top, baked chicken breasts usually take about 25 -30 minutes on 350 (depends on the thickness of the cuts) and in the skillet it’s typically 15-20 minutes, just cut into the chicken slightly to make sure there is no pink. Serve with a side of cut up cantaloupe.

    Grocery List:

    4 B0neless Pork Loin Country Chops, $3.99/lb

    Fresh Salmon FIllets, $9.99/lb

    4 beef short ribs, trimmed (roughly 8 ounces each), $3.99 lb

    1 lb chicken breast cutlets or tenderloins

    Kraft Balsamic Dressing 24 oz, BOGO $3.99
    $1/2 Kraft Salad Dressings TARGET coupon
    $1/2 Kraft Dressing  RP 5/15

    Cinnamon, $1.69
    $1/2 Simply Organic Glass Bottle Spices

    Garlic Powder, $2.19

    Chicken Broth, $2.99
    $1/1 Pacific Natural Foods Soup or Broth
    $1/1 Pacific Natural Foods

    Butter, $2.50
    $1/2 Smart Balance Sticks  SS 6/5

    2 Sweet Vidalia Onions, $.79/lb

    3-4 Tree Ripened Peaches, $1.99/lb

    Near East Rice Whole Wheat Couscous, 5.25 to 10 oz, BOGO $2.19

    Eggs, $1.59
    $0.50/1 Eggland’s Best Eggs 5/1/2011 SS Insert (exp 9/30/2011)
    $0.50/1 Eggland’s Best Eggs Woman’s Day Magazine (exp 6/30/2011)
    $0.35/1 4Grain Eggs 2/13/2011 SS Insert (exp 6/30/2011)
     $1/1 Great Day All Natural Omega-3 Eggs Rolling

    Kraft Low-Fat Mayonnaise, 30 oz, BOGO $4.39
    $0.75/1 Kraft Miracle Whip or Mayo 6/19/2011 SS Insert (exp 7/17/2011)

    Liberte Mediterranee Plain Yogurt 6 oz, 10/$8 OR
    Any Low-Fat Plain Yogurt (a few coupons below)
    $0.75/1 Voskos Greek Yogurt Rolling
     $1/1 Stonyfield Organic Yogurt Rolling
     $1/1 Okios Organic Yogurts Rolling

    Dijon Mustard, $2.79
    $1/1 French’s Dijon Mustard 4/10/2011 SS Insert (exp 7/31/2011)

    Fresh Parsley (Dried is fine) $.89

    Seasoned Bread Crumbs, $1.49

    Parmesan, $1.79

    Kraft Dressing 24 oz, BOGO $3.99
    -$1/2 Kraft Salad Dressings TARGET coupon Target.com (exp 6/28/2011)
    -$1/2 Kraft Dressing 5/15/2011 RP Insert (exp 8/12/2011)

    Green Giant Valley Fresh Steamers Broccoli or Green Beans 11 to 12 oz, BOGO $2.39

    1 bottle full bodied red wine, Smoking Loon Cabernet $7.59

    low-sodium vegetable stock, $2.99

    fresh corn on the cob, 5 for $2

    1 Southern Athena Cantaloupe, 2 for $5

    2 limes, $.66

    4 medium-large potatoes, $2,99 -$4.49

    1 medium green bell pepper, $1.49 lb

    One 4-ounce can mild diced green chiles, $1.35

    One 16-ounce can diced tomatoes, $1.49

    One 16-ounce can black beans, $1.13
    $0.60/2 Goya Low Sodium Beanshttp (IE) 11/3/2010 Printable (FF)

    ground cumin, $1.99

    6 corn tortillas, $1.57
    $0.50/1 Chi-Chi’s Tortillas 6/12/2011 SS Insert (exp 8/21/2011)
    $1/1 Chi-Chi’s Tortillas 5/15/2011 SS Insert (exp 7/31/2011)

    Low-Fat Shredded Cheese
    (Hoping some of you picked up all the great cheese sales last week)

    Salsa
    $0.50/1 Chi-Chi’s Salsa or Snackers Salsa and Cheese 6/12/2011 SS Insert (exp 8/21/2011)
    $0.50/1 Newman’s Own Products 6/5/2011 RP Insert (exp 7/30/2011)

    honey
    $0.75/1 Golden Blossom Honey Rolling
    $0.55/1 Sue Bee Honey Rolling

    Dijon mustard
    $1/1 French’s Dijon Mustard 4/10/2011 SS Insert (exp 7/31/2011)

    Common items that if you don’t have on hand you will also need:

    Salt& Pepper

    Flour

    Olive Oil

    Want to get these great meal plans delivered to your inbox or want to know as soon as they are published? Then  Subscribe to my daily email or Follow me on facebook!

    { 0 comments }

    Affiliate Link

    Kid Favorite, New (Healthier) Twist

    June 16, 2011

    This week’s sales were a bit challenging when it came to creating healthy, fresh meals using a good combination of sales and coupons. This can happen from time to time. However, I think it illustrates well that if you plan and shop just the sale prices and BOGO’s at Publix, you can still manage some significant savings. So, for people that feel like they don’t have time to deal with coupons, you can still reduce your grocery bill by shopping the circular alone. Additionally, for those who think you can’t prepare fresh and healthy meals on a tight budget, this dinner for four ultimately comes out to about $4 a person(using the few coupons available). Even at a fast food restaurant it would be hard to keep costs that low and it’s such a simple recipe that you can probably prepare it faster than you could drive to the local chain (which would also cost you gas money, right?) Okay, as for kid friendliness, typically pork chops do seem to be a meal the pint size ones will at least entertain. However, by adding the sweet peaches and a little sprinkle of cinnamon, it almost has a dessert like quality that will further entice young eaters.  If you have never tried couscous or doubt the willingness of your kids to eat it, I suggest you give it just one chance. My children actually prefer it to rice and I’ve come across many a picky eater who will embrace this grain whole heartedly.  You never know unless your try, right!

    Just Peachy Pork Loin Chops

    Ingredient prices are based on the Publix Circular starting Wed. or Thurs. depending on your location:

    Ingredients:

    4 B0neless Pork Loin Country Chops, $3.99/lb

    Kraft Balsamic Dressing 24 oz, BOGO $3.99
    $1/2 Kraft Salad Dressings TARGET coupon
    $1/2 Kraft Dressing  RP 5/15

    Cinnamon, $1.69
    $1/2 Simply Organic Glass Bottle Spices

    Garlic Powder, $2.19

    Chicken Broth, $2.99
    $1/1 Pacific Natural Foods Soup or Broth
    $1/1 Pacific Natural Foods

    Butter, $2.50
    $1/2 Smart Balance Sticks  SS 6/5

    Sweet Vidalia Onions, $.79/lb

    Tree Ripened Peaches, $1.99/lb

    Near East Rice Whole Wheat Couscous, 5.25 to 10 oz, BOGO $2.19

    If you don’t have them on hand, you will also need:

    Salt & Pepper
    Olive Oil (Canola Oil will also work)


    Directions:
    Start with four pork loins and place each between sheets of plastic wrap and pound down to a 1-inch thickness. Season with a mixture of  mixture of 1/4 tsp salt, 1/2 tsp garlic powder and 1/4 tsp cinnamon.  Heat a large heavy skillet over medium-high heat.
    Add 1 tsp of butter and 1 Tbsp of olive oil, swirl to coat the pan. Sear pork loin chops until golden brown on each side, turning only once. Remove to a platter and keep warm.

    Reduce heat, add another tablespoon of olive oil, and saute 1/4 cup minced onions for 2 minutes. Add 1 tsp of butter and 2 fresh peeled and chopped peaches peeled, cook another 2 minutes. Carefully pour 1/4 cup balsamic dressing into the pan. Stir and scrape up any browned bits, cooking about 1 minute. Add 1 cup chicken broth stirring to combine. Simmer until reduced by half and thickened.
    Return pork loin chops to the pan, along with any juices that have accumulated on the platter. Coat both sides with sauce and simmer for 2 minutes to re-warm.

    Serve pork loin chops over whole wheat cous cous covering with the balsamic peach sauce, garnish with fresh peach slices and a sprinkling of cinnamon.

    This recipe is part of my Better for you and Budget Friendly weekly meal plan. I put my meal plans together based on the weekly Publix Supermarket circular which starts Wednesday or Thursday depending on your market.  However, regardless of where you shop, the meal plan is healthy, easy on any budget and many coupons will still apply. Full meal plan is a bit delayed this week, here is one other recipe to hold you over and the full meal plan will be up by tomorrow at the latest!

    To stay up to date on all the latest healthy savings Subscribe or Follow me on facebook!

    { 1 comment }

    Affiliate Link