Main dishes that wont break the bank or calorie bank

I made a turkey chili with a variety of beans and vegetables. . Use all kinds of beans, except the kidney beans and add lots of vegetables. You can find a bountiful array of fresh fruit and vegetables at your local farmers market or if you garden or knows anyone who does, free vegetables. Don't use one store to do your shopping, visit a off brand store like Aldi, Save a lot. Visiting a butcher may be good too for your meat instead of going to the grocery store. You will find what is on sale and stock up.


1 1/4 cups green bell pepper strips
1 cup sliced onion $
1 pound ground turkey
1/4 cup chili powder
1 1/2 teaspoons sugar
1/4 teaspoon salt
1/4 teaspoon black pepper
2 (14.5-ounce) cans no-salt-added stewed tomatoes, undrained
1 (16-ounce) can kidney beans, drained
1 (15-ounce) can black beans, drained
1 (8-ounce) can no-salt-added tomato sauce
1/2 cup (2 ounces) shredded Monterey Jack cheese
1/4 cup chopped onion
Preparation

Heat a large Dutch oven over medium heat. Add first 5 ingredients; cook 5 minutes or until turkey is browned, stirring to crumble. Stir in chili powder and the next 8 ingredients (chili powder through tomato sauce), and bring to a boil. Cover, reduce heat, and simmer for 1 hour, stirring occasionally. Sprinkle with cheese and chopped onion-optinal tortilla chips, plain greek yogurt or fat free sour cream.
Calories: 272
Fat: 8.2g
Protein: 20.3g
Carbohydrate: 32.2g
Fiber: 6.2g
Cholesterol: 51mg

source is Cooking light magazine


Cornbread- You can buy the Jiffy Cornbread at your store for .50 a box. Whip that up and you have a filling dinner

Turkey Quinoa Chili
Prep: 40 min. Cook: 35 min. Yield: 9 Servings
40
35
75
Ingredients
1 cup quinoa, rinsed
3-1/2 cups water, divided
1/2 pound lean ground turkey
1 large sweet onion, chopped
1 medium sweet red pepper, chopped
4 garlic cloves, minced
1 tablespoon chili powder
1 tablespoon ground cumin
1/2 teaspoon ground cinnamon
2 cans (15 ounces each) black beans, rinsed and drained
1 can (28 ounces) crushed tomatoes
1 medium zucchini, chopped
1 chipotle pepper in adobo sauce, chopped
1 tablespoon adobo sauce
1 bay leaf
1 teaspoon dried oregano
1/2 teaspoon salt
1/4 teaspoon pepper
1 cup frozen corn, thawed
1/4 cup minced fresh cilantro
Directions
In a large saucepan, bring quinoa and 2 cups water to a boil. Reduce heat; cover and simmer for 12-15 minutes or until water is absorbed. Remove from the heat; fluff with a fork and set aside.
Meanwhile, in a large saucepan coated with cooking spray, cook the turkey, onion, red pepper and garlic over medium heat until meat is no longer pink and vegetables are tender; drain. Stir in the chili powder, cumin and cinnamon; cook 2 minutes longer.
Add the black beans, tomatoes, zucchini, chipotle pepper, adobo sauce, bay leaf, oregano, salt, pepper and remaining water. Bring to a boil. Reduce heat; cover and simmer for 30 minutes. Stir in corn and quinoa; heat through. Discard bay leaf; stir in cilantro. Yield: 9 servings (2-1/4 quarts).
Editor's Note: Look for quinoa in the cereal, rice or organic food aisle.
Nutritional Facts
1 cup equals 264 calories, 5 g fat (1 g saturated fat), 20 mg cholesterol, 514 mg sodium, 43 g carbohydrate, 9 g fiber, 15 g protein. Diabetic Exchanges: 2 starch, 2 lean meat, 2 vegetable.

http://www.tasteofhome.com/recipes/Quinoa-Turkey-Chili

I've never gotten the nutrition facts listed above, I get lower. I don't add the adobo stuff since I can't find it. But I use green or red peppers and summer squash. It's yummy and super filling

They also send out a newsletter for healthy cooking and one for the budget-conscious cook

Bump. I like the instructions for non-chefs!

Bump

This is great! And only 300cals

Cajun chicken with sweet potato wedges & avocado salad 300cals
• Serves 2
• 10 min
• 45 min
• 300 Cal
• 3/5
Spices are such a great way to add flavour and variety to dishes, without adding unnecessary calories. A simple chicken breast can taste so different just by varying the spices used. Say goodbye to bland, tough old chooks, spice things up…in the kitchen I mean!!!
Here I use the powerful cajun spice, which goes beautifully with chicken and sweet potato. Enjoy!
Method
Preheat oven to 200C.(392 F)
Line 2 baking trays with non-stick baking paper. Place the sweet potato wedges on one tray and lightly spray with oil spray.
Bake for 30 minutes or until golden and crisp.
Coat the chicken breast in the spice mix. Place the chicken breast on the remaining tray.
Lightly spray with oil spray. Bake for 15-20 minutes or until golden and just cooked through.
Meanwhile, combine the cherry tomatoes, avocado and spinach leaves in a small bowl.
Cut the chicken into slices. Divide the sweet potato wedges, chicken and avocado salad among serving plates. Serve with lemon or lime wedges.

Ingredients
• 400g (14oz) small sweet potato, peeled, cut into wedges
• 1 × 200g (7oz) chicken breast fillet
• 1 teaspoon Cajun spice mix
• 1 cup cherry tomatoes, halved
• 1/2 small avocado, chopped
• 100 g baby spinach leaves
• Lemon or lime wedges, to serve

Bump as this sounds delicious!

Actually just entered this one for this evenings dinner. Rice Bowl with Protein and Veggies. Super flexible, filling and tasty.

Swap Brown Rice for Quinoa or other whole grain of your choice
Swap Shrimp with Protein of your choice
Swap veggies with your veggies of choice

Sweet Peas, 1 cup
Birds Eye - Steamfresh Singles - Super Sweet Corn, No sauce, 92 g (1 single)
Garlic - Raw, 1 tsp (add more if you'd like)
Chicken of the Sea - Premium Cooked Shrimp, 9 oz (Need extra Protein tonight to hit my macros)
Oil - Olive, 1 tsp
Whole Grain Brown Rice, 1 cup cooked
Low Sodium Chicken Broth (or Veggie or Beef whatever suits your taste)...Add this to taste, I usually use about 1/4 cup

Calories: 594; Carbs: 64g; Fat: 10g; Protein: 64g

1) Cook rice
2) Saute rest of ingredients holding back the Broth until the final step
3) Combine all ingredients and simmer until broth is absorbed

This is a VERY large serving which you could easily make 2 servings out of it. I'm a 2,500 Calorie/day individual so will eat it all! :bigsmile:

I want to try this:
http://www.bbc.co.uk/food/recipes/skinny_beef_lasagneta_87277
Also wondered if you could make leeks in to a tagliatelle style substitute.

On the venison - anyone know any good sources for venison products (or other like Kangaroo etc) which are low in fat, but not too silly expensive? In the UK.

If you live in North/north west Booths supermarket stocks quite a lot of venison, the quality of their meat is pretty good and they often run the 5 for £15 offer. Thier butchers are pretty helpful too

I make a yummy quick tuna casserole for one:

3/4 cup whole grain rotini pasta, boil untill they are almost done

throw in 2/3 cup frozen peas, cook a little longer, drain

mix in 1/4 cup tuna and 1 tbs light mayo

only 355 calories, and very filling

BUMP

Whole chicken ($5), slow-cooked until meat falls off the bone, shred chicken and either eat on a bed of greens (maybe $2), mix with some barbeque sauce ($2), or just nibble at the meat with breakfasts or lunches.
Beans!! Find a bag of dried black beans on sale ($1), cook them up with some onion or garlic and cumin. Day one, served over quinoa. Day 2, serve with brown rice and sauteed peppers in a tortilla. Incredibly versatile, and cheap!
Spaghetti squash with red sauce and ground turkey.
Eggs, so many things you can do!