18 Heart-Healthy Recipes With Simple, Affordable Ingredients

A short ingredient list is useful only if the ingredients are affordable and easy to find. These 18 recipes stick with ordinary foods such as oats, beans, carrots, lentils, potatoes, chicken, and rice. Several ingredients repeat so you can shop once and cook more than one meal.

Keep the shopping list manageable

• Buy one or two versatile seasonings instead of a different spice blend for every recipe.
• Check your cupboards before buying a grain or legume you already have in another form.
• Use comparable substitutions at the same quantity, such as carrots for another firm vegetable or white beans for chickpeas. Adjust cooking time until tender.

What makes these meals heart-conscious?

These recipes emphasize vegetables, beans or lentils, whole grains, and olive oil, with lean poultry, fish, or low-fat dairy where included. That approach follows the American Heart Association’s dietary guidance. Your overall eating pattern matters more than any one dish.

Use no-salt-added canned foods and unsalted broth as listed, and check labels on bread, tortillas, canned fish, and spice blends. The recipes include no added table salt. Costs vary by store and season, so the budget tips focus on ingredient choices and avoiding waste rather than promising a fixed dollar amount.

Jump to a recipe

1. Banana Peanut Butter Oatmeal
2. Pear and Ginger Oatmeal
3. Banana Oat Pancakes
4. White Bean and Carrot Crunch Salad
5. Chickpea and Cabbage Slaw Bowls
6. Lemon White Bean and Zucchini Skillet
7. Pinto Bean and Cabbage Skillet
8. Chickpea and Carrot Curry Bowls
9. Lemon Lentil and Carrot Bowls
10. Lentil and Cabbage Supper
11. Lentil and Frozen Spinach Stew
12. White Bean, Carrot, and Spinach Soup
13. Red Lentil and Carrot Soup
14. White Bean and Mushroom Soup
15. White Bean and Carrot Sheet-Pan Dinner
16. Slow Cooker White Bean and Carrot Stew
17. White Bean and Potato Mash Bowls
18. Chicken, Pea, and Brown Rice Skillet

1. Banana Peanut Butter Oatmeal

Plain oats and fruit make a simple breakfast without a specialty cereal or a long ingredient list.

Servings: 4   Prep: 5 minutes   Cook: 8 minutes

Ingredients

• 2 cups rolled oats
• 3 cups water
• 1 cup low-fat milk
• 2 ripe bananas, mashed
• 2 tablespoons unsalted peanut butter and 1/2 teaspoon ground cinnamon

Instructions

1. Combine the oats, water, and milk in a saucepan. Bring to a gentle simmer over medium heat, stirring to keep the milk from sticking.
2. Reduce the heat and cook for 5 to 7 minutes, stirring often, until the oats are tender and creamy. Add a splash of water if they become too thick.
3. Stir in the listed fruit and flavorings. If using frozen berries, simmer for another 2 minutes, until they are hot throughout.
4. Divide among four bowls and serve warm. Taste before adding anything sweet; ripe fruit provides sweetness on its own.

Budget and prep tip: Large tubs of plain oats usually cost less per serving than flavored packets. Use seasonal fruit or unsweetened frozen fruit.

2. Pear and Ginger Oatmeal

Plain oats and fruit make a simple breakfast without a specialty cereal or a long ingredient list.

Servings: 4   Prep: 5 minutes   Cook: 8 minutes

Ingredients

• 2 cups rolled oats
• 3 cups water
• 1 cup low-fat milk
• 2 ripe pears, diced
• 1/2 teaspoon ground ginger and 1/2 teaspoon ground cinnamon

Instructions

1. Combine the oats, water, and milk in a saucepan. Bring to a gentle simmer over medium heat, stirring to keep the milk from sticking.
2. Reduce the heat and cook for 5 to 7 minutes, stirring often, until the oats are tender and creamy. Add a splash of water if they become too thick.
3. Stir in the listed fruit and flavorings. If using frozen berries, simmer for another 2 minutes, until they are hot throughout.
4. Divide among four bowls and serve warm. Taste before adding anything sweet; ripe fruit provides sweetness on its own.

Budget and prep tip: Large tubs of plain oats usually cost less per serving than flavored packets. Use seasonal fruit or unsweetened frozen fruit.

3. Banana Oat Pancakes

Ripe bananas and everyday oats make a pancake breakfast without a mix or added sugar.

Servings: 4   Prep: 10 minutes   Cook: 15 minutes

Ingredients

• 2 cups rolled oats
• 2 ripe bananas
• 2 large eggs
• 1 cup low-fat milk
• 1 teaspoon baking powder
• 1 teaspoon ground cinnamon
• 1 teaspoon vanilla extract
• 1 tablespoon olive oil, divided for the pan

Instructions

1. Blend the oats into a flour. Add the bananas, eggs, milk, baking powder, cinnamon, and vanilla; blend until smooth. Let stand for 5 minutes.
2. Heat a nonstick skillet over medium-low heat and brush with a little of the oil. Scoop about 1/4 cup batter for each pancake, leaving room to flip.
3. Cook for 2 to 3 minutes, until bubbles form and the edges look set. Flip and cook for 2 more minutes, until cooked through. Reduce the heat if the outside browns before the center cooks.
4. Repeat with the remaining batter and oil. Divide the batch among four servings; these pancakes are sweetened by banana.

Budget and prep tip: Freeze cooled pancakes with parchment between them. Reheat until hot throughout rather than buying a boxed breakfast.

4. White Bean and Carrot Crunch Salad

A no-cook lunch that uses affordable pantry protein and crisp vegetables instead of an expensive deli meal.

Servings: 4   Prep: 15 minutes   Cook: 0 minutes

Ingredients

• 2 (15-ounce) cans no-salt-added white beans, drained and rinsed
• 3 carrots, grated, and 2 celery stalks, diced
• 2 tablespoons olive oil, 2 tablespoons lemon juice, and 1 teaspoon dried dill
• 4 slices whole-grain bread

Instructions

1. Drain and rinse canned beans. If using cooked grains or lentils, cool them promptly before assembling a salad for the refrigerator.
2. Place the protein and chopped vegetables in a large bowl. Break canned fish into small flakes if it is included.
3. Whisk the listed dressing ingredients together in a small bowl, then pour over the salad. Toss until evenly coated.
4. Divide into four servings. If bread, wraps, or lettuce are listed, use them to serve the salad. Keep the dressing or juicy vegetables separate from bread until ready to eat.

Budget and prep tip: Pack four portions in covered containers and refrigerate. Crisp vegetables hold up better when the dressing is added shortly before serving.

5. Chickpea and Cabbage Slaw Bowls

A no-cook lunch that uses affordable pantry protein and crisp vegetables instead of an expensive deli meal.

Servings: 4   Prep: 15 minutes   Cook: 0 minutes

Ingredients

• 2 (15-ounce) cans no-salt-added chickpeas, drained and rinsed
• 4 cups finely shredded cabbage and 2 carrots, grated
• 2 tablespoons olive oil, 2 tablespoons apple cider vinegar, and 1/2 teaspoon ground cumin
• 3 cups cooked brown rice

Instructions

1. Drain and rinse canned beans. If using cooked grains or lentils, cool them promptly before assembling a salad for the refrigerator.
2. Place the protein and chopped vegetables in a large bowl. Break canned fish into small flakes if it is included. Fold in the listed cooked grain.
3. Whisk the listed dressing ingredients together in a small bowl, then pour over the salad. Toss until evenly coated.
4. Divide among four bowls or meal-prep containers. Refrigerate promptly and keep cold until serving.

Budget and prep tip: Pack four portions in covered containers and refrigerate. Crisp vegetables hold up better when the dressing is added shortly before serving.

6. Lemon White Bean and Zucchini Skillet

A saucy skillet meal that turns two inexpensive cans of beans into four filling servings.

Servings: 4   Prep: 10 minutes   Cook: 20 minutes

Ingredients

• 2 (15-ounce) cans no-salt-added cannellini beans, drained and rinsed
• 1 tablespoon olive oil
• 1 medium onion, diced
• 2 garlic cloves, minced
• 2 medium zucchini, diced
• 1 (14.5-ounce) can no-salt-added diced tomatoes
• 1/2 cup water
• 1 teaspoon dried oregano and 1/4 teaspoon black pepper
• 2 tablespoons lemon juice
• 4 slices whole-grain bread

Instructions

1. Heat the olive oil in a large skillet over medium heat. Add the onion and cook for 5 minutes, stirring, until softened.
2. Add the garlic, 2 medium zucchini, and the seasonings. Cook for 3 minutes, stirring so the garlic does not scorch.
3. Stir in the drained beans, tomatoes with their juices, and water. Bring to a gentle simmer, cover, and cook for 10 minutes. Stir halfway through; add a splash of water if the pan looks dry.
4. Uncover and cook for 2 more minutes, or until the vegetables are tender and the sauce lightly coats the beans. Stir in the finishing ingredient.
5. Divide the listed cooked grain among four bowls and spoon the bean mixture over the top. If bread is listed instead, serve it alongside the beans.

Budget and prep tip: Cook a larger pot of brown rice once and freeze it in meal-sized portions. The listed rice is already cooked; if starting from dry, allow the package cooking time.

7. Pinto Bean and Cabbage Skillet

A saucy skillet meal that turns two inexpensive cans of beans into four filling servings.

Servings: 4   Prep: 10 minutes   Cook: 20 minutes

Ingredients

• 2 (15-ounce) cans no-salt-added pinto beans, drained and rinsed
• 1 tablespoon olive oil
• 1 medium onion, diced
• 2 garlic cloves, minced
• 4 cups thinly sliced cabbage
• 1 (14.5-ounce) can no-salt-added diced tomatoes
• 1/2 cup water
• 1 teaspoon smoked paprika and 1/2 teaspoon ground cumin
• 1 tablespoon apple cider vinegar
• 3 cups cooked brown rice

Instructions

1. Heat the olive oil in a large skillet over medium heat. Add the onion and cook for 5 minutes, stirring, until softened.
2. Add the garlic, 4 cups thinly sliced cabbage, and the seasonings. Cook for 3 minutes, stirring so the garlic does not scorch.
3. Stir in the drained beans, tomatoes with their juices, and water. Bring to a gentle simmer, cover, and cook for 10 minutes. Stir halfway through; add a splash of water if the pan looks dry.
4. Uncover and cook for 2 more minutes, or until the vegetables are tender and the sauce lightly coats the beans. Stir in the finishing ingredient.
5. Divide the listed cooked grain among four bowls and spoon the bean mixture over the top. If bread is listed instead, serve it alongside the beans.

Budget and prep tip: Cook a larger pot of brown rice once and freeze it in meal-sized portions. The listed rice is already cooked; if starting from dry, allow the package cooking time.

8. Chickpea and Carrot Curry Bowls

A saucy skillet meal that turns two inexpensive cans of beans into four filling servings.

Servings: 4   Prep: 10 minutes   Cook: 20 minutes

Ingredients

• 2 (15-ounce) cans no-salt-added chickpeas, drained and rinsed
• 1 tablespoon olive oil
• 1 medium onion, diced
• 2 garlic cloves, minced
• 3 medium carrots, thinly sliced
• 1 (14.5-ounce) can no-salt-added diced tomatoes
• 1/2 cup water
• 2 teaspoons salt-free curry powder
• 2 tablespoons lemon juice
• 3 cups cooked brown rice

Instructions

1. Heat the olive oil in a large skillet over medium heat. Add the onion and cook for 5 minutes, stirring, until softened.
2. Add the garlic, 3 medium carrots, and the seasonings. Cook for 3 minutes, stirring so the garlic does not scorch.
3. Stir in the drained beans, tomatoes with their juices, and water. Bring to a gentle simmer, cover, and cook for 10 minutes. Stir halfway through; add a splash of water if the pan looks dry.
4. Uncover and cook for 2 more minutes, or until the vegetables are tender and the sauce lightly coats the beans. Stir in the finishing ingredient.
5. Divide the listed cooked grain among four bowls and spoon the bean mixture over the top. If bread is listed instead, serve it alongside the beans.

Budget and prep tip: Cook a larger pot of brown rice once and freeze it in meal-sized portions. The listed rice is already cooked; if starting from dry, allow the package cooking time.

9. Lemon Lentil and Carrot Bowls

Dry lentils are the main ingredient here, with vegetables and a simple seasoning blend doing the rest.

Servings: 4   Prep: 15 minutes   Cook: 35 minutes

Ingredients

• 1 cup dry brown or green lentils, rinsed and picked over
• 1 tablespoon olive oil
• 1 onion, diced
• 2 garlic cloves, minced
• 3 carrots, diced
• 1 (14.5-ounce) can no-salt-added diced tomatoes
• 3 cups water
• 1 teaspoon ground cumin and 1/2 teaspoon dried thyme
• 2 tablespoons lemon juice
• 3 cups cooked brown rice

Instructions

1. Heat the oil in a large saucepan over medium heat. Cook the onion for 5 minutes and the garlic for 30 seconds.
2. Add the vegetables and seasonings. Stir for 2 minutes, then add the dry lentils, tomatoes with their juices, and water.
3. Bring to a boil, reduce the heat, and cover loosely. Simmer for 25 to 35 minutes, stirring occasionally, until the lentils are tender. Older lentils may take longer; add water in 1/4-cup amounts if needed.
4. Uncover and simmer briefly if the mixture is watery. Stir in the finishing ingredient and taste for balance.
5. Divide the listed cooked grain or pasta among four plates or bowls and spoon the lentil mixture over it. If bread is listed instead, serve it alongside.

Budget and prep tip: Dry lentils do not need soaking. Compare their unit price with canned lentils, and cook extra to freeze for another meal.

10. Lentil and Cabbage Supper

Dry lentils are the main ingredient here, with vegetables and a simple seasoning blend doing the rest.

Servings: 4   Prep: 15 minutes   Cook: 35 minutes

Ingredients

• 1 cup dry brown or green lentils, rinsed and picked over
• 1 tablespoon olive oil
• 1 onion, diced
• 2 garlic cloves, minced
• 4 cups shredded cabbage
• 1 (14.5-ounce) can no-salt-added diced tomatoes
• 3 cups water
• 1 teaspoon smoked paprika and 1/4 teaspoon black pepper
• 1 tablespoon apple cider vinegar
• 4 slices whole-grain bread

Instructions

1. Heat the oil in a large saucepan over medium heat. Cook the onion for 5 minutes and the garlic for 30 seconds.
2. Add the vegetables and seasonings. Stir for 2 minutes, then add the dry lentils, tomatoes with their juices, and water.
3. Bring to a boil, reduce the heat, and cover loosely. Simmer for 25 to 35 minutes, stirring occasionally, until the lentils are tender. Older lentils may take longer; add water in 1/4-cup amounts if needed.
4. Uncover and simmer briefly if the mixture is watery. Stir in the finishing ingredient and taste for balance.
5. Divide the listed cooked grain or pasta among four plates or bowls and spoon the lentil mixture over it. If bread is listed instead, serve it alongside.

Budget and prep tip: Dry lentils do not need soaking. Compare their unit price with canned lentils, and cook extra to freeze for another meal.

11. Lentil and Frozen Spinach Stew

Dry lentils are the main ingredient here, with vegetables and a simple seasoning blend doing the rest.

Servings: 4   Prep: 15 minutes   Cook: 35 minutes

Ingredients

• 1 cup dry brown or green lentils, rinsed and picked over
• 1 tablespoon olive oil
• 1 onion, diced
• 2 garlic cloves, minced
• 1 (10-ounce) package frozen chopped spinach, thawed and squeezed dry
• 1 (14.5-ounce) can no-salt-added diced tomatoes
• 3 cups water
• 1 teaspoon ground cumin and 1/2 teaspoon ground coriander
• 2 tablespoons lemon juice
• 4 slices whole-grain bread

Instructions

1. Heat the oil in a large saucepan over medium heat. Cook the onion for 5 minutes and the garlic for 30 seconds.
2. Add the vegetables and seasonings. Stir for 2 minutes, then add the dry lentils, tomatoes with their juices, and water.
3. Bring to a boil, reduce the heat, and cover loosely. Simmer for 25 to 35 minutes, stirring occasionally, until the lentils are tender. Older lentils may take longer; add water in 1/4-cup amounts if needed.
4. Uncover and simmer briefly if the mixture is watery. Stir in the finishing ingredient and taste for balance.
5. Divide the listed cooked grain or pasta among four plates or bowls and spoon the lentil mixture over it. If bread is listed instead, serve it alongside.

Budget and prep tip: Dry lentils do not need soaking. Compare their unit price with canned lentils, and cook extra to freeze for another meal.

12. White Bean, Carrot, and Spinach Soup

A roomy pot of soup makes modest ingredients feel like a complete meal. The beans or lentils supply substance without cream.

Servings: 4   Prep: 15 minutes   Cook: 28 minutes

Ingredients

• 1 tablespoon olive oil
• 1 medium onion, diced
• 2 garlic cloves, minced
• 3 carrots, diced
• 2 (15-ounce) cans no-salt-added white beans, drained and rinsed
• 1 (14.5-ounce) can no-salt-added diced tomatoes
• 4 cups unsalted vegetable broth
• 1 teaspoon dried thyme
• 1 tablespoon lemon juice
• 3 cups baby spinach

Instructions

1. Heat the oil in a large soup pot over medium heat. Cook the onion for 5 minutes, then add the garlic and stir for 30 seconds.
2. Add the listed vegetables and seasonings. Cook for 2 minutes, stirring to coat them in the oil.
3. Add the beans, lentils, or split peas, tomatoes with their juices, and broth. If pumpkin puree is listed, stir it in now. Bring to a boil, then reduce the heat to a gentle simmer.
4. Cover loosely and simmer for 20 minutes, stirring occasionally, until the vegetables and any dry lentils or grains are tender. If using pasta, add it for the final package cooking time. If using spinach, stir it in for the last 3 minutes.
5. For a thicker soup, mash a ladleful of beans against the side of the pot. For a thinner soup, stir in a little hot water. Remove any bay leaf, finish with the lemon juice, and divide among four bowls.

Budget and prep tip: Freeze individual portions before they get pushed to the back of the refrigerator. Use unsalted broth and no-salt-added canned ingredients; season with herbs and lemon.

13. Red Lentil and Carrot Soup

A roomy pot of soup makes modest ingredients feel like a complete meal. The beans or lentils supply substance without cream.

Servings: 4   Prep: 15 minutes   Cook: 28 minutes

Ingredients

• 1 tablespoon olive oil
• 1 medium onion, diced
• 2 garlic cloves, minced
• 4 carrots, diced
• 1 cup dry red lentils, rinsed
• 1 (14.5-ounce) can no-salt-added diced tomatoes
• 4 cups unsalted vegetable broth
• 1 teaspoon ground ginger and 1/2 teaspoon ground cumin
• 1 tablespoon lemon juice

Instructions

1. Heat the oil in a large soup pot over medium heat. Cook the onion for 5 minutes, then add the garlic and stir for 30 seconds.
2. Add the listed vegetables and seasonings. Cook for 2 minutes, stirring to coat them in the oil.
3. Add the beans, lentils, or split peas, tomatoes with their juices, and broth. If pumpkin puree is listed, stir it in now. Bring to a boil, then reduce the heat to a gentle simmer.
4. Cover loosely and simmer for 20 minutes, stirring occasionally, until the vegetables and any dry lentils or grains are tender. If using pasta, add it for the final package cooking time. If using spinach, stir it in for the last 3 minutes.
5. For a thicker soup, mash a ladleful of beans against the side of the pot. For a thinner soup, stir in a little hot water. Remove any bay leaf, finish with the lemon juice, and divide among four bowls.

Budget and prep tip: Freeze individual portions before they get pushed to the back of the refrigerator. Use unsalted broth and no-salt-added canned ingredients; season with herbs and lemon.

14. White Bean and Mushroom Soup

A roomy pot of soup makes modest ingredients feel like a complete meal. The beans or lentils supply substance without cream.

Servings: 4   Prep: 15 minutes   Cook: 28 minutes

Ingredients

• 1 tablespoon olive oil
• 1 medium onion, diced
• 2 garlic cloves, minced
• 8 ounces mushrooms, sliced, and 2 carrots, diced
• 2 (15-ounce) cans no-salt-added cannellini beans, drained and rinsed
• 1 (14.5-ounce) can no-salt-added diced tomatoes
• 4 cups unsalted vegetable broth
• 1 teaspoon dried thyme
• 1 tablespoon lemon juice

Instructions

1. Heat the oil in a large soup pot over medium heat. Cook the onion for 5 minutes, then add the garlic and stir for 30 seconds.
2. Add the listed vegetables and seasonings. Cook for 2 minutes, stirring to coat them in the oil.
3. Add the beans, lentils, or split peas, tomatoes with their juices, and broth. If pumpkin puree is listed, stir it in now. Bring to a boil, then reduce the heat to a gentle simmer.
4. Cover loosely and simmer for 20 minutes, stirring occasionally, until the vegetables and any dry lentils or grains are tender. If using pasta, add it for the final package cooking time. If using spinach, stir it in for the last 3 minutes.
5. For a thicker soup, mash a ladleful of beans against the side of the pot. For a thinner soup, stir in a little hot water. Remove any bay leaf, finish with the lemon juice, and divide among four bowls.

Budget and prep tip: Freeze individual portions before they get pushed to the back of the refrigerator. Use unsalted broth and no-salt-added canned ingredients; season with herbs and lemon.

15. White Bean and Carrot Sheet-Pan Dinner

Everything roasts on one pan while an inexpensive cooked grain makes the meal more filling.

Servings: 4   Prep: 15 minutes   Cook: 35 minutes

Ingredients

• 1 tablespoon olive oil
• 4 carrots, sliced 1/2 inch thick, and 1 onion, cut into wedges
• 2 (15-ounce) cans no-salt-added white beans, drained and rinsed
• 1 teaspoon dried thyme and 1/4 teaspoon black pepper
• 2 tablespoons lemon juice
• 3 cups cooked brown rice

Instructions

1. Heat the oven to 425°F. Line a large rimmed sheet pan with parchment. Use a second pan if the vegetables would overlap.
2. Toss the vegetables with the oil and seasonings. Spread them into an even layer, leaving room between pieces.
3. Roast for 20 minutes, turning halfway through. Add the drained beans, toss gently, and roast for 10 to 15 minutes more, until the vegetables are tender and browned at the edges.
4. Remove from the oven and add the finishing ingredient. Divide the cooked grain among four bowls and top with the roasted mixture.

Budget and prep tip: Frozen vegetables can go directly onto the pan. Leave space so they roast instead of steaming, and buy plain vegetables without sauce.

16. Slow Cooker White Bean and Carrot Stew

A slow cooker handles the long simmer while beans, vegetables, or lean chicken keep the ingredient list practical.

Servings: 4   Prep: 15 minutes   Cook: 360 minutes

Ingredients

• 2 (15-ounce) cans no-salt-added white beans, drained and rinsed
• 4 carrots, diced
• 1 onion, diced
• 2 garlic cloves, minced
• 1 (14.5-ounce) can no-salt-added diced tomatoes
• 3 cups unsalted vegetable broth
• 1 teaspoon dried thyme
• 2 tablespoons lemon juice

Instructions

1. Use a 4- to 6-quart slow cooker. If using chicken, thaw it in the refrigerator before starting; do not put frozen raw chicken into the cooker.
2. Add the protein, vegetables, onion, garlic, tomatoes with their juices, broth, and seasonings. Stir to distribute the ingredients.
3. Cover and cook on LOW for 5 to 6 hours or HIGH for 3 to 4 hours, until the vegetables are tender and the mixture is bubbling hot.
4. Stir in the finishing ingredient. For a thicker stew, mash a few beans against the side of the cooker; for a thinner one, stir in a little hot water.
5. Divide among four bowls. Serve as a hearty stew.

Budget and prep tip: Prep the vegetables the night before and refrigerate them separately. Transfer cooked leftovers to shallow containers rather than refrigerating the full cooker insert.

17. White Bean and Potato Mash Bowls

Creamy potato and bean mash needs only a little milk and olive oil, with broccoli on top for a complete bowl.

Servings: 4   Prep: 15 minutes   Cook: 25 minutes

Ingredients

• 1 pound potatoes, peeled and cut into 1-inch pieces
• 2 (15-ounce) cans no-salt-added white beans, drained and rinsed
• 1/2 cup low-fat milk
• 1 tablespoon olive oil
• 1/2 teaspoon garlic powder
• 1/4 teaspoon black pepper
• 4 cups frozen broccoli
• 2 tablespoons lemon juice

Instructions

1. Place the potatoes in a saucepan and cover with water. Bring to a boil and simmer for 15 to 20 minutes, until fork-tender; drain.
2. Add the beans, milk, oil, garlic powder, and pepper. Mash together and warm over low heat for 3 to 5 minutes, stirring.
3. Cook the broccoli according to its package instructions and drain. Toss with the lemon juice.
4. Divide the mash among four bowls and top with broccoli. Add a splash of milk if the mash is too stiff.

Budget and prep tip: Beans replace some of the potatoes and make this a filling meatless bowl. Buy a large potato bag only if you will use the rest.

18. Chicken, Pea, and Brown Rice Skillet

One skillet brings lean chicken, frozen peas, and cooked rice together for a practical family dinner.

Servings: 4   Prep: 10 minutes   Cook: 20 minutes

Ingredients

• 1 pound boneless skinless chicken breast, cut into 1-inch pieces
• 1 tablespoon olive oil
• 1 onion, diced
• 2 cups frozen peas
• 3 cups cooked brown rice
• 1/2 cup unsalted chicken broth
• 1 teaspoon dried thyme
• 1/2 teaspoon garlic powder
• 2 tablespoons lemon juice

Instructions

1. Heat the oil in a large skillet over medium heat. Cook the onion for 5 minutes.
2. Add the chicken and cook for 8 to 10 minutes, stirring occasionally, until a thermometer reads 165°F in the thickest piece.
3. Add the peas, rice, broth, thyme, and garlic powder. Cover and cook for 5 minutes, stirring once, until the peas and rice are hot.
4. Stir in the lemon juice and divide among four bowls. Add a little more broth if the rice sticks.

Budget and prep tip: Use frozen peas and a batch of cooked rice. Freshly cooked chicken gives more control over sodium than a seasoned rotisserie bird.

Store leftovers without wasting food

Refrigerate perishable food in shallow containers within 2 hours, or within 1 hour if the temperature is above 90°F. Keep the refrigerator at 40°F or below. Use cooked leftovers within 3 to 4 days, or freeze them sooner for later meals. Reheat cooked leftovers to 165°F. Keep cold lunch salads cold. See the USDA guide to leftovers for details.

For raw poultry, use a thermometer to confirm 165°F; for raw fish, confirm 145°F. Egg mixtures should reach 160°F. The USDA safe-temperature chart explains these temperatures.

Common questions

How do I make these recipes cheaper this week?

Compare unit prices, use plain frozen vegetables when they are cheaper, and choose a recipe that uses what you already have. Swapping one similar bean for another usually works; changing a dry ingredient to a cooked one requires adjusting liquid and cooking time.

Do I need expensive specialty ingredients?

No. These recipes use ordinary grocery-store ingredients. Olive oil, a few dry spices, and lemon or vinegar provide flavor. Buy the smallest practical list for the recipes you plan to cook.

More meal-planning help

For more background, read Heart Health After 50: 12 Small Changes You Can Make This Week. You can also browse the recipe collections below for your next grocery trip.