20 Budget-Friendly Recipes for a Heart-Healthy Week
Planning a heart-healthy week is easier when breakfast, lunch, and dinner share a few reliable ingredients. This collection includes 20 complete recipes across all three meals, so a tub of oats, a pot of rice, or a few cans of beans can help with more than one day.
Plan the week around overlap
- Pick two breakfasts, two lunches, and three dinners instead of shopping for a completely different meal every day.
- Cook a pot of rice and a pot of lentils early in the week. Refrigerate only what you will use within four days and freeze the rest promptly.
- Keep a list of the produce already in your refrigerator and use the most perishable items first.
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
- Apple Cinnamon Oatmeal
- Berry Overnight Oats
- Spinach and White Bean Breakfast Skillet
- Yogurt, Oat, and Banana Breakfast Bowls
- Lemon Chickpea and Cucumber Lunch Bowls
- Black Bean and Corn Lunch Bowls
- Lentil and Cucumber Meal-Prep Salad
- Tuna and White Bean Lunch Salad
- White Bean and Tomato Grain Salad
- Lemon White Bean and Zucchini Skillet
- Kidney Bean and Corn Rice Bowls
- Lemon Lentil and Carrot Bowls
- Lentil and Zucchini Tomato Bowls
- Roasted Chickpea and Broccoli Bowls
- Lemon Chicken and Frozen Broccoli
- Lentil and Tomato Soup
- Red Lentil and Carrot Soup
- Slow Cooker Chickpea and Cauliflower Curry
- Tomato Cod and White Bean Bowls
- Chicken, Pea, and Brown Rice Skillet
1. Apple Cinnamon 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 apples, finely diced
- 1 teaspoon ground cinnamon
Instructions
- Combine the oats, water, and milk in a saucepan. Bring to a gentle simmer over medium heat, stirring to keep the milk from sticking.
- 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.
- Stir in the listed fruit and flavorings. If using frozen berries, simmer for another 2 minutes, until they are hot throughout.
- 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. Berry Overnight Oats
A few minutes of evening prep buys you a ready-to-eat breakfast the next morning.
Servings: 4 Prep: 10 minutes Cook: 0 minutes
Ingredients
- 2 cups rolled oats
- 2 cups low-fat milk
- 1 cup plain nonfat Greek yogurt
- 2 cups unsweetened berries, fresh or frozen and thawed
- 1 teaspoon vanilla extract
Instructions
- Divide the oats among four lidded containers. Mix the milk and yogurt together, then divide evenly over the oats.
- Add the listed fruit and flavorings, stirring each container thoroughly so no dry oats remain.
- Cover and refrigerate for at least 6 hours or overnight. This chilling time is in addition to the 10-minute preparation time.
- Stir before eating. Add a small splash of milk if the oats are too thick. Keep refrigerated until serving.
Budget and prep tip: Make four portions at once. Add apples or bananas shortly before serving if you prefer a firmer texture.
3. Spinach and White Bean Breakfast Skillet
Beans and spinach turn a simple egg breakfast into a more substantial plate.
Servings: 4 Prep: 10 minutes Cook: 12 minutes
Ingredients
- 1 tablespoon olive oil
- 1 onion, diced
- 1 (15-ounce) can no-salt-added white beans, drained and rinsed
- 3 cups baby spinach
- 4 large eggs
- 1/2 teaspoon garlic powder
- 1/4 teaspoon black pepper
- 4 slices whole-grain bread
Instructions
- Heat the oil in a nonstick skillet over medium heat. Cook the onion for 5 minutes, until soft.
- Add the beans, spinach, garlic powder, and pepper. Stir for 3 minutes, until the spinach wilts and the beans are hot.
- Make four small wells and crack an egg into each. Cover and cook over medium-low heat for 4 to 6 minutes, until the whites and yolks are firm.
- Toast the bread and serve one egg with a quarter of the bean mixture and one slice of toast per person.
Budget and prep tip: A can of beans makes four eggs feel like a bigger breakfast. Frozen chopped spinach works too; thaw and squeeze it first.
4. Yogurt, Oat, and Banana Breakfast Bowls
A plain yogurt base lets you control the fruit and toppings without buying a sweetened breakfast cup.
Servings: 4 Prep: 5 minutes Cook: 0 minutes
Ingredients
- 3 cups plain nonfat Greek yogurt
- 1 cup rolled oats
- 2 bananas, sliced
- 1/4 cup unsalted chopped walnuts
- 1 teaspoon ground cinnamon
Instructions
- Divide the yogurt among four bowls or containers.
- Top each with 1/4 cup oats, half a sliced banana, 1 tablespoon walnuts, and a pinch of cinnamon.
- For softer oats, stir them into the yogurt and refrigerate for 30 minutes before eating. Add the banana just before serving.
Budget and prep tip: Use a large yogurt tub instead of single-serving cups. Peanuts can replace walnuts if they cost less.
5. Lemon Chickpea and Cucumber Lunch 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
- 1 cucumber, diced, 2 tomatoes, diced, and 1/4 red onion, finely chopped
- 2 tablespoons olive oil, 3 tablespoons lemon juice, 1 teaspoon dried oregano, and 1/4 teaspoon black pepper
- 3 cups cooked brown rice
Instructions
- Drain and rinse canned beans. If using cooked grains or lentils, cool them promptly before assembling a salad for the refrigerator.
- 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.
- Whisk the listed dressing ingredients together in a small bowl, then pour over the salad. Toss until evenly coated.
- 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. Black Bean and Corn Lunch 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 black beans, drained and rinsed
- 1 cup frozen corn, thawed and cooked according to the package then cooled, 1 bell pepper, diced, and 2 tomatoes, diced
- 1 tablespoon olive oil, 3 tablespoons lime juice, and 1 teaspoon ground cumin
- 3 cups cooked brown rice
Instructions
- Drain and rinse canned beans. If using cooked grains or lentils, cool them promptly before assembling a salad for the refrigerator.
- 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.
- Whisk the listed dressing ingredients together in a small bowl, then pour over the salad. Toss until evenly coated.
- 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.
7. Lentil and Cucumber Meal-Prep 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
- 3 cups cooked brown lentils
- 1 cucumber, diced, 2 tomatoes, diced, and 1/4 red onion, minced
- 2 tablespoons olive oil, 3 tablespoons lemon juice, and 1 teaspoon dried oregano
- 4 slices whole-grain bread
Instructions
- Drain and rinse canned beans. If using cooked grains or lentils, cool them promptly before assembling a salad for the refrigerator.
- Place the protein and chopped vegetables in a large bowl. Break canned fish into small flakes if it is included.
- Whisk the listed dressing ingredients together in a small bowl, then pour over the salad. Toss until evenly coated.
- 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.
8. Tuna and White Bean Lunch 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 (5-ounce) cans no-salt-added tuna in water, drained, and 1 (15-ounce) can no-salt-added white beans, drained and rinsed
- 1 cucumber, diced, and 2 celery stalks, diced
- 1 tablespoon olive oil, 3 tablespoons lemon juice, and 1 teaspoon dried dill
- 4 slices whole-grain bread
Instructions
- Drain and rinse canned beans. If using cooked grains or lentils, cool them promptly before assembling a salad for the refrigerator.
- Place the protein and chopped vegetables in a large bowl. Break canned fish into small flakes if it is included.
- Whisk the listed dressing ingredients together in a small bowl, then pour over the salad. Toss until evenly coated.
- 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.
9. White Bean and Tomato Grain 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
- 2 cups cherry tomatoes, halved, and 1 cucumber, diced
- 2 tablespoons olive oil, 2 tablespoons red wine vinegar, and 1 teaspoon dried basil
- 3 cups cooked whole-wheat couscous
Instructions
- Drain and rinse canned beans. If using cooked grains or lentils, cool them promptly before assembling a salad for the refrigerator.
- 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.
- Whisk the listed dressing ingredients together in a small bowl, then pour over the salad. Toss until evenly coated.
- 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.
10. 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
- Heat the olive oil in a large skillet over medium heat. Add the onion and cook for 5 minutes, stirring, until softened.
- Add the garlic, 2 medium zucchini, and the seasonings. Cook for 3 minutes, stirring so the garlic does not scorch.
- 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.
- 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.
- 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.
11. Kidney Bean and Corn Rice 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 kidney beans, drained and rinsed
- 1 tablespoon olive oil
- 1 medium onion, diced
- 2 garlic cloves, minced
- 2 cups frozen corn
- 1 (14.5-ounce) can no-salt-added diced tomatoes
- 1/2 cup water
- 1 teaspoon ground cumin and 1 teaspoon salt-free chili powder
- 2 tablespoons lime juice
- 3 cups cooked brown rice
Instructions
- Heat the olive oil in a large skillet over medium heat. Add the onion and cook for 5 minutes, stirring, until softened.
- Add the garlic, 2 cups frozen corn, and the seasonings. Cook for 3 minutes, stirring so the garlic does not scorch.
- 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.
- 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.
- 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.
12. 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
- Heat the oil in a large saucepan over medium heat. Cook the onion for 5 minutes and the garlic for 30 seconds.
- Add the vegetables and seasonings. Stir for 2 minutes, then add the dry lentils, tomatoes with their juices, and water.
- 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.
- Uncover and simmer briefly if the mixture is watery. Stir in the finishing ingredient and taste for balance.
- 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.
13. Lentil and Zucchini Tomato 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
- 2 zucchini, diced
- 1 (14.5-ounce) can no-salt-added diced tomatoes
- 3 cups water
- 1 teaspoon dried oregano and 1/2 teaspoon dried rosemary
- 2 tablespoons chopped parsley
- 3 cups cooked whole-wheat couscous
Instructions
- Heat the oil in a large saucepan over medium heat. Cook the onion for 5 minutes and the garlic for 30 seconds.
- Add the vegetables and seasonings. Stir for 2 minutes, then add the dry lentils, tomatoes with their juices, and water.
- 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.
- Uncover and simmer briefly if the mixture is watery. Stir in the finishing ingredient and taste for balance.
- 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.
14. Roasted Chickpea and Broccoli Bowls
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 cups broccoli florets and 1 red onion, cut into wedges
- 2 (15-ounce) cans no-salt-added chickpeas, drained and rinsed
- 1 teaspoon smoked paprika and 1/2 teaspoon garlic powder
- 2 tablespoons lemon juice
- 3 cups cooked brown rice
Instructions
- Heat the oven to 425°F. Line a large rimmed sheet pan with parchment. Use a second pan if the vegetables would overlap.
- Toss the vegetables with the oil and seasonings. Spread them into an even layer, leaving room between pieces.
- 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.
- 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.
15. Lemon Chicken and Frozen Broccoli
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 cups frozen broccoli and 1 onion, cut into wedges
- 1 pound boneless skinless chicken breast, cut into 1-inch pieces
- 1 teaspoon dried oregano and 1/2 teaspoon garlic powder
- 2 tablespoons lemon juice
- 3 cups cooked brown rice
Instructions
- Heat the oven to 425°F. Line a large rimmed sheet pan with parchment.
- Toss the vegetables with half the oil and half the seasonings. Spread on the pan and roast for 10 minutes.
- Coat the chicken with the remaining oil and seasonings. Add it to the pan without crowding; keep raw-chicken utensils separate from serving utensils.
- Roast for another 18 to 25 minutes, stirring the vegetables once, until a thermometer reads 165°F in the thickest chicken piece. Remove tender vegetables early if necessary.
- Add the finishing ingredient and serve over the cooked grain.
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. Lentil and Tomato 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: 38 minutes
Ingredients
- 1 tablespoon olive oil
- 1 medium onion, diced
- 2 garlic cloves, minced
- 2 carrots and 2 celery stalks, diced
- 1 cup dry brown lentils, rinsed and picked over
- 1 (14.5-ounce) can no-salt-added diced tomatoes
- 4 cups unsalted vegetable broth
- 1 teaspoon ground cumin and 1/2 teaspoon dried oregano
- 1 tablespoon lemon juice
Instructions
- 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.
- Add the listed vegetables and seasonings. Cook for 2 minutes, stirring to coat them in the oil.
- 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.
- Cover loosely and simmer for 30 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.
- 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.
17. 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
- 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.
- Add the listed vegetables and seasonings. Cook for 2 minutes, stirring to coat them in the oil.
- 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.
- 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.
- 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.
18. Slow Cooker Chickpea and Cauliflower Curry
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 chickpeas, drained and rinsed
- 4 cups cauliflower florets
- 1 onion, diced
- 2 garlic cloves, minced
- 1 (14.5-ounce) can no-salt-added diced tomatoes
- 3 cups unsalted vegetable broth
- 2 teaspoons salt-free curry powder
- 2 tablespoons lemon juice
- 3 cups cooked brown rice
Instructions
- 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.
- Add the protein, vegetables, onion, garlic, tomatoes with their juices, broth, and seasonings. Stir to distribute the ingredients.
- 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.
- 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.
- Divide among four bowls and serve with the listed cooked grain.
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.
19. Tomato Cod and White Bean Bowls
A tomato and vegetable sauce helps a modest amount of fish go further across four dinner bowls.
Servings: 4 Prep: 10 minutes Cook: 20 minutes
Ingredients
- 1 pound thawed cod fillets, cut into four portions
- 1 tablespoon olive oil
- 1 onion, diced
- 2 garlic cloves, minced
- 1 (15-ounce) can no-salt-added white beans, drained and rinsed
- 1 (14.5-ounce) can no-salt-added diced tomatoes
- 1 teaspoon dried oregano
- 2 tablespoons lemon juice
- 3 cups cooked brown rice
Instructions
- Heat the oil in a deep skillet over medium heat. Cook the onion for 5 minutes, then stir in the garlic for 30 seconds.
- Add the vegetables, tomatoes with their juices, and seasonings. Cover and simmer for 8 minutes, stirring once, until the vegetables begin to soften.
- Pat the thawed fish dry and lay it on top of the sauce. Cover and cook over medium-low heat for 8 to 12 minutes, until the thickest part reaches 145°F. Add a splash of water if the sauce becomes dry.
- Remove from the heat and add the finishing ingredient. Serve the fish and sauce over the cooked grain, dividing everything among four portions.
Budget and prep tip: Frozen fillets are often cheaper than seafood-counter portions. Thaw in the refrigerator and compare the price per pound rather than the package price.
20. 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
- Heat the oil in a large skillet over medium heat. Cook the onion for 5 minutes.
- Add the chicken and cook for 8 to 10 minutes, stirring occasionally, until a thermometer reads 165°F in the thickest piece.
- Add the peas, rice, broth, thyme, and garlic powder. Cover and cook for 5 minutes, stirring once, until the peas and rice are hot.
- 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 can I use one grocery trip for several meals?
Pick recipes with overlapping vegetables and grains. Write down what each selected recipe needs, add the quantities together, and subtract what is already in your pantry. Freeze extra cooked food you will not use within four days.
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.
