1. Nutrition
on a
budget
Recipe
Eat well for less.
Tricks, tips, &
recipes for healthy eating.
References:
Hawaii State University:
http://www.ctahr.hawaii.edu/NEW/resources/
SpendLess_EatingBetter.pdf
Internet Sources:
https://authoritynutrition.com/foods/kidney-
beans/
http://www.everydayhealth.com/pictures/easy-
ways-incorporate-heart-healthy-foods-diet/
Iowa State University:
http://www.extension.iastate.edu/foodsavings/
page/eat-home
www.extension.iastate.edu/foodsavings/
recipes/roasted-tomato-and-spinach-pasta
http://www.extension.iastate.edu/foodsavings/
recipes/chicken-alfredo-pasta
6. Cook the pasta using directions
on package. Add the frozen
broccoli the last 3 minutes of
cooking. Drain the water from
the pasta and broccoli. Return
food to the pot. Do not cover.
7. Add the milk and cream cheese to
the skillet. Stir the mixture
constantly over low heat. The
mixture will thicken and be
smooth.
8. Add the garlic powder, Parmesan
cheese, salt, and pepper. Stir
mixture. Then add cooked
chicken and heat mixture.
Combine meat mixture with the pasta and
broccoli mixture. Serves 6
http://www.extension.iastate.edu/foodsavings/recipes/
chicken-alfredo-pasta
Chicken Alfredo Pasta
 1 pound boneless, skinless chicken
breasts
 1 tablespoon oil (canola or vegetable)
 2 1/2 cups whole wheat penne or
rotini pasta
 1 package (16 oz) frozen chopped
broccoli
 1 cup nonfat milk
 8 ounces low fat cream cheese, cubed
 1/2 teaspoon garlic powder
 1/2 cup Parmesan cheese, grated
 1/2 teaspoon salt
 1/4 teaspoon ground black pepper
Instructions
1. Remove fat from chicken and cut meat
into bite sized pieces on a cutting board.
Wash hands.
2. Begin heating water to boiling in a large
pot for pasta.
3. Heat oil in a large skillet on medium high.
Add chicken cubes to skillet when oil is
hot and stir to coat with oil. Cook the
chicken for 20 seconds before stirring
again. Cook the chicken for 7 to 9
minutes. Turn the chicken cubes every 20
to 30 seconds.
4. Remove chicken from skillet when it is
done cooking and is 165ºF. Cover it to
keep it warm.
5. Remove chicken from skillet when it is
done cooking and is 165ºF. Cover it to
keep it warm.

2. Healthy foods
Make small yet meaningful changes to your recipes to
add more nutrition to meals.
Tricks for Nutrition.
When making hamburger meals, such as tacos, or
when making fruit smoothies, add beans.
Kidney beans are a great source of Folate and
Potassium, and their high fiber content has been
linked to weight management.
Add raw spinach to salads or puree it and add to
tomato sauce. This healthy dark green leafy
vegetable is rich in Vitamin K, Vitamin A, Iron,
and a variety of other vitamins and
minerals.
Convenience.
Pre-packaged foods are very convenient, however
they are often lacking in nutrients and are high in
sodium and fat. When using the mixes, leave out
the salt and use low-fat or fat-free milk to reduce
the fat and sodium content. Add a salad for a more
balanced meal.
Grocery Shopping.
There a number of ways to save money at the grocery
store. One of the best ways is to make a list and stick
to it. Buy only what you need, and never shop
hungry!
Tips to Save!
 Use coupons
 Shop the sales flyers
 Plan meals around sales
 Stay to the outside aisles of the store
 Vary protein sources (try beans or tofu)
 Buy fresh when in season
 Keep food waste to a minimum.
Buy whole grains instead of processed grains and
convenience foods. Compare the prices of fresh,
frozen, and canned foods. Don’t forget to account
for the cost of the liquid in the can and buy the better
deal.
Portion Size
meat/poultry = 3oz., or about the size
of a deck of cards
Vegetables = 1C raw, 1/2C chopped
Fruit = 1 medium fruit (size of
baseball), 1/2C chopped
Grain = 1 slice of bread
Dairy = 1 C of milk, yogurt
http://www.heart.org/HEARTORG/Caregiver/
Recipes
Roasted Tomato and
Spinach Pasta
 2 cups cherry tomatoes (about 10oz.)
or use 2 large tomatoes, quartered and seeds
removed.
 4 tablespoons oil (canola or vegetable),
divided
 1/4 teaspoon salt
 1/4 teaspoon ground black pepper
 1/2 teaspoon garlic powder
 3 cups fresh spinach or 1 package (10oz)
frozen chopped spinach, thawed
 8oz whole wheat spaghetti
 1 teaspoon Italian seasoning
 5 tablespoons Parmesan cheese
Instructions
Heat oven to 400°F.
1. Rinse the tomatoes under running
water. Cut in half. Spread on greased
baking pan.
2. Sprinkle oil (2 tablespoons), salt, pepper,
and garlic powder on tomatoes. Stir to
coat.
3. Bake for 15-20 minutes. Prepare spinach
and spaghetti as tomatoes bake.
4. Slice spinach in strips*. Or thaw, drain,
and pat dry the frozen spinach. Set aside.
5. Follow package directions to cook
spaghetti. Drain.
Add remaining 2 tablespoons oil, Italian
seasoning, spinach, and baked tomatoes to
the spaghetti. Stir until heated through. Serve
with Parmesan cheese. Serves 4.
www.extension.iastate.edu/foodsavings/recipes/
roasted-tomato-and-spinach-pasta