Mar 17 2009
Nutrition on a Budget
Trimming the grocery budget doesn’t require cutting back on healthy foods. It just takes a little planning and nutrition know-how.
Fresh produce is a key ingredient in eating well. At about 25 cents per serving, potatoes are one of the best values in the entire produce department. One medium-sized potato provides 45 percent of your daily value of vitamin C, more potassium than a banana, zero fat and only 110 calories. There are many healthy preparation tips and topping ideas that let you enjoy potatoes while keeping fat and calories low.
These recipes combine nutrition and smart shopping into family-friendly recipes that do the body – and the wallet – good.
Ingredients
Preparation
- In medium saucepan, simmer potatoes in lightly salted water for about 10 minutes, or just until tender. Drain. In bowl, combine potatoes, green beans, red pepper and tuna. Set aside.
- In small bowl, combine canola oil, vinegar, chives, mustard, sugar, pepper and salt. Mix well. Pour over salad ingredients and toss lightly to combine. Serve immediately.
Serves
Yield 4 servings
Notes, Tips & Suggestions
This recipe costs about $1.95 per serving.
Nutritional Analysis (per serving):
| Calories: | 290g | Total Fat: | 20g | |
| Cholesterol: | 20mg | Protein: | 13g | |
| Carbohydrates: | 15g | Sodium: | 330mg |
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