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Eating Healthier Can Save Your Family Money

In hard economic times like these, families are reassessing their budgets and finding places, wherever possible, to cu back and save money.

Having to say no to things like vacations and video games is no fun, no matter how you rationalize it, but there are some areas where eliminating and economizing don't have to feel like deprivation-like cutting the fat out of the food bill, quite literally. Eating fewer fast food and prepackaged items and cooking more meals at home will increase savings and reduce fat, along with sugar and sodium intake.

We pay for the convenience in convenience food-the packaging, the marketing for meals that are low on nutrients and high on processed ingredients.

And truly terrific tasting, healthy meals can be produced on the cheap and on the fly. A simple-but-tasty homemade meal can be cooked in the same amount of time it takes to drive to and wait in line at McDonald's.

Advance planning is key and nothing replaces a good old-fashioned grocery list. The time it takes to go through the refrigerator and cupboard and write down items you're low on, or out of, before heading to the market will save a bundle-particularly by avoiding duplicating perishable items that end up being thrown out. Planning menus and being sure you have all the ingredients on hand also reduces waste, as does cooking in bulk. Making a big stew on a snowy Sunday afternoon-and freezing the remainder to create multiple dinners-is both time- and cost-effective.

You can easily roast a three-pound chicken with some herbs and spices for about $3.50-half the price of a supermarket rotisserie bird. A frozen turkey will run about $1.29 a pound and can provide multiple meals, sandwiches, and delicious homemade turkey noodle soup.

Another good tip is to wait 'til the cupboard is close to bare before going on a big grocery shopping expedition-except for necessary staples like milk and eggs-and make meals by improvising with the ingredients you have. This is one of my favorite things to do, odd as it sounds. I get a real Yankee waste not, want not sense of satisfaction coming up with a three-course meal out of stuff we already have in the house. It also exercises my creative cooking muscle.

Make it a game and challenge your kids to invent a dish from what's left in the fridge and pantry. This is a fun way to teach young children cooking and problem-solving skills, as well as the value of a dollar.

Finally, the time spent clipping coupons and scanning the supermarket inserts in the newspaper for specials, comparing prices, and choosing generic brands when possible can really add up to valuable savings.

Here is a recipe I found on Eatingwell.com that will please kids and adults alike, costs less than $1.50 a serving, and takes 20 minutes to prepare:.

Marmalade Chicken

Serves 2

½ cup reduced-sodium chicken broth

1 tablespoon red-wine vinegar

1 tablespoon orange marmalade

½ teaspoon Dijon mustard

½ teaspoon cornstarch

8 ounces chicken tenders

¼ teaspoon kosher salt

1/8 teaspoon freshly ground pepper

1 tablespoon extra-virgin olive oil, divided

1 large shallot, minced

½ teaspoon freshly grated orange zest

Whisk broth, vinegar, marmalade, mustard, and cornstarch in a medium bowl.

Sprinkle chicken with salt and pepper. Heat 2 teaspoons oil in a large skillet over medium-high heat. Add the chicken and cook until golden, about 2 minutes per side. Transfer to a plate and cover with foil to keep warm.

Add remaining 1 teaspoon oil and shallot to pan and cook, stirring often, until beginning to brown, about 30 seconds. Whisk broth mixture and add it to pan. Bring to a simmer, scraping up any browned bits. Reduce heat to maintain a simmer; cook until the sauce is slightly reduced and thickened, 30 seconds to 2 minutes. Add the chicken; return to a simmer. Cook, turning once, until chicken is heated through, about 1 minute. Remove from heat and stir in orange zest. Serve with brown rice.

Nutrition: Per serving: 213 calories; 8 grams fat (1 gram saturated, 5 grams mono); 68 milligrams cholesterol; 10 grams carbohydrates; 27 grams protein; 0 grams fiber; 246 milligrams sodium; and 55 milligrams potassium.

Note: Chicken tenders are virtually fat-free strips of rib meat usually found attached to the underside of chicken breasts. They can also be purchased separately. Four, 1-ounce tenders will yield a 3-ounce cooked portion. Tenders make great quick stir-fries, chicken satay, or kid-friendly breaded "chicken fingers."

Amy J. Barry lives and writes in Stony Creek. Email her at aimwrite@snet.net.