Eating Well for Less (2016)
The Eating Well for Less publication is available in both English and Spanish. To order, go to the Department of Printing Fulfillment Center site and use the Search feature, type “Eating Well for Less”. You may also choose to download a PDF copy of the Eating Well for Less booklet for viewing on your computer or mobile device.
New in the 3rd Edition (2016)
- Expanded information for seniors
- Two additional recipes
- Estimated cost of each recipe
Recipe Nutrient Analysis
All recipes were analyzed using Food Processor SQL software (©2010s ESHA Research).
Thrifty Mains
American Skillet
Nutrition Facts (Serving size 1½ cups): Calories–210; Protein–16g; Carbohydrate–25g; Total Fat–4.5g; Saturated Fat–1g; Cholesterol–15mg; Fiber–2g; Sodium–450mg; Vitamin C–45%; Vitamin A–45%; Iron–8%; Calcium–20%
Italian Skillet
Nutrition Facts (Serving size 1½ cups): Calories–330; Protein–20g; Carbohydrate–54g; Total Fat–3.5g; Saturated Fat–1g; Cholesterol–30mg; Fiber–4g; Sodium–600mg; Vitamin C–70%; Vitamin A–70%; Iron–15%; Calcium–4%
Chicken with Orange Sauce
Nutrition Facts (Serving size ¼ cup): Calories–120; Protein–16g; Carbohydrate–6g; Total Fat–3.5 g; Saturated Fat–0.5g; Cholesterol–40mg; Fiber–0g; Sodium–135mg; Vitamin C–25%; Vitamin A–2%; Iron–4%; Calcium–2%
Salsa Chicken
Nutrition Facts (Serving size ¼ cup): Calories–110; Protein–15g; Carbohydrate–3g; Total Fat–3.5g; Saturated Fat–0.5g; Cholesterol–40g; Fiber–0g; Sodium–125mg; Vitamin C–10%; Vitamin A–6%; Iron–4%; Calcium–2%
Chicken Breast with Mediterranean Marinade
Nutrition Facts (Serving size ¼ cup): Calories–100; Protein–15g; Carbohydrate–1g; Total Fat–4g; Saturated Fat–1g; Cholesterol–40mg; Fiber–0g; Sodium–85mg; Vitamin C–2%; Vitamin A–0%; Iron–4%; Calcium–2%
Chicken Breast Teriyaki
Nutrition Facts (Serving size ¼ cup): Calories–35; Protein–1g; Carbohydrate–6g;Total Fat–1g; Saturated Fat–0g; Cholesterol–0mg; Fiber–2g; Sodium–55mg; Vitamin C–2%; Vitamin A–50%; Iron–2%; Calcium–2%
Tuna Veggie Melt
Nutrition Facts (Serving size ¼ cup or 1/10 of recipe): Calories–150; Protein–13g; Carbohydrate–15g; Total Fat–5g; Saturated Fat–1.5g; Cholesterol–20mg; Fiber–2g; Sodium–310mg; Vitamin C–2%; Vitamin A–20%; Iron–8%; Calcium–15%
Egg & Veggie Scramble
Nutrition Facts (Serving size ¼ recipe): Calories–200; Protein–16g; Carbohydrate–6g; Total Fat–13g; Saturated Fat–3.5g; Cholesterol–285mg; Fiber–3g; Sodium–440mg; Vitamin C–40%; Vitamin A–200%; Iron–15%; Calcium–25%
Quick and Creamy Mac & Cheese
Nutrition Facts (Serving size ¼ recipe): Calories–420; Protein–22g; Carbohydrate–47g; Total Fat–16g; Saturated Fat–10g; Cholesterol–50mg; Fiber–2g; Sodium–620mg; Vitamin C–0%; Vitamin A–10%; Iron–10%; Calcium–50%
Meatloaf-in-a-Mug
Nutrition Facts (Serving size ¼ recipe): Calories–210; Protein–24g; Carbohydrate–13g; Total Fat–8g; Saturated Fat–2g; Cholesterol–65mg; Fiber–1g; Sodium–400mg; Vitamin C–0%; Vitamin A–2%; Iron–15%; Calcium–0%
Beans: A Great Choice for Lean Protein
Quick and Easy Chili (no rice)
Nutrition Facts (Serving size 1½ cups or 1/6 of recipe): Calories–260; Protein–14g; Carbohydrate–45g; Total Fat–4g; Saturated Fat–0g; Cholesterol–0mg; Fiber–11g; Sodium–660mg; Vitamin C–35%; Vitamin A–50%; Iron–15%; Calcium–15%
Black-eyed Pea & Ham Soup with Greens
Nutrition Facts (Serving size 1½ cups or ¼ recipe): Calories–450; Protein–32g; Carbohydrate–68g; Total Fat–8g; Saturated Fat–1g; Cholesterol–15mg; Fiber–17g; Sodium–370mg; Vitamin C–35%; Vitamin A–80%; Iron–30%; Calcium–15%
Spicy Lentil & Sausage Stew
Nutrition Facts (Serving size 1 ½ cups or 1/5 recipe): Calories–310; Protein–18g; Carbohydrate–31g; Total Fat–13g; Saturated Fat–3.5g; Cholesterol–25mg; Fiber–11g; Sodium–770mg; Vitamin C–60%; Vitamin A–170%; Iron–25%; Calcium–10%
Simple Hummus
Nutrition Facts (Serving size ¼ recipe): Calories–150; Protein–6g; Carbohydrate–17g; Total Fat–6g; Saturated Fat–1g; Cholesterol–0mg; Fiber–0g; Sodium–180mg; Vitamin C–2%; Vitamin A–2%; Iron–4%; Calcium–10%
Quick Whole Grains
Pumpkin Spice Oatmeal (no raisins)
Nutrition Facts (Serving size 1 cup or 1/6 of recipe): Calories–225; Protein–10g; Carbohydrate–40g; Total Fat–4g; Saturated Fat–1g; Cholesterol–8mg; Fiber–6g; Sodium–175mg; Vitamin C–1%; Vitamin A–190%; Iron–10%; Calcium–25%
Oat and Pepper Pilaf
Nutrition Facts (Serving size ¾ cup or 1/6 of recipe): Calories–240; Protein–11g; Carbohydrate–38g; Total Fat–5g; Saturated Fat–1g; Cholesterol–30mg; Fiber–6g; Sodium–330mg; Vitamin C–130%; Vitamin A–180%; Iron–40%; Calcium–20%
Spanish Bulgur (with cheese)
Nutrition Facts (Serving size ¾ cup or 1/5 of recipe): Calories–210; Protein–9g; Carbohydrate–26g; Total Fat–8g; Saturated Fat–3g; Cholesterol–10mg; Fiber–7g; Sodium–510mg; Vitamin C–45%; Vitamin A–15%; Iron–6%; Calcium–20%
Couscous Salad
Nutrition Facts (Serving size ¾ cup or 1/6 recipe): Calories–280; Protein–9g; Carbohydrate–45g; Total Fat–10g; Saturated Fat–1.5g; Cholesterol–0mg; Fiber–7g; Sodium–210mg; Vitamin C–45%; Vitamin A–85%; Iron–23%; Calcium–13%
Vary Your Veggies
Basic Stir-Fry Vegetables (broccoli, peppers, carrots, onion)
Nutrition Facts (Serving size ¾ cup): Calories–70; Protein–1g; Carbohydrate–8g; Total Fat–3.5g; Saturated Fat–0g; Cholesterol–0mg; Fiber–2g; Sodium–340mg; Vitamin C–50%; Vitamin A–110%; Iron–2%; Calcium–4%
Skillet Roasted Potatoes & Greens
Nutrition Facts (Serving size ¾ cup or 1/5 of recipe): Calories–130; Protein–3g; Carbohydrate–21g; Total Fat–5g; Saturated Fat–0.5g; Cholesterol–0mg; Fiber–3g; Sodium–130mg; Vitamin C–40%; Vitamin A–8%; Iron–6%; Calcium–2%
Confetti Salad
Nutrition Facts (Serving size 2/3 cup or ¼ of recipe): Calories–80; Protein–1g; Carbohydrate–20g; Total Fat–0g; Saturated Fat–0g; Cholesterol–0mg; Fiber–2g; Sodium–15mg; Vitamin C–8%; Vitamin A–40%; Iron–2%; Calcium–2%
Chard with Garlicky Garbanzos
Nutrition Facts (Serving size ¾ cup): Calories–200; Protein–8g; Carbohydrate–28g; Total Fat–7g; Saturated Fat–1g; Cholesterol–0mg; Fiber–2g; Sodium–400mg; Vitamin C–40%; Vitamin A–70%; Iron–10%; Calcium–8%
Just Peachy! Yams
Nutrition Facts (Serving size ½ cup): Calories–130; Protein–3g; Carbohydrate–26g; Total Fat–3g; Saturated Fat–0.5g; Cholesterol–0mg; Fiber–3g; Sodium–30mg; Vitamin C–25%; Vitamin A–240%; Iron–6%; Calcium–2%
Basic Vegetable Soup
Nutrition Facts (Serving size 1¼ cup): Calories–140; Protein–5g; Carbohydrate–21g; Total Fat–5g; Saturated Fat–0.5g; Cholesterol–0mg; Fiber–7g; Sodium–730mg; Vitamin C–60%; Vitamin A–260%; Iron–10%; Calcium–20%
Focus on Fruits
Seasonal Fruit Salad (blueberries, watermelon, peaches, apple)
Nutrition Facts (Serving size 1 cup): Calories–70; Protein–1g; Carbohydrate–19g; Total Fat–0g; Saturated Fat–0g; Cholesterol–0mg; Fiber–2g; Sodium–0mg; Vitamin C–30%; Vitamin A–6%; Iron–2%; Calcium–0%
Hurry-up and Bake Apples
Nutrition Facts (Serving size ½ apple portion): Calories–100; Protein–3g; Carbohydrate–17g; Total Fat–3g; Saturated Fat–0.5g; Cholesterol–5mg; Fiber–3g; Sodium–30mg; Vitamin C–4%; Vitamin A–2%; Iron–2%; Calcium–8%
Dessert Roll-ups (no nuts, no chocolate)
Nutrition Facts (Serving size 1 roll-up): Calories–180; Protein–5g; Carbohydrate–36g; Total Fat–4g; Saturated Fat–1g; Cholesterol–0mg; Fiber–6g; Sodium–320mg; Vitamin C–45%; Vitamin A–0%; Iron–2%; Calcium–4%
Shamrock Smoothie
Nutrition Facts (Serving size 1 cup): Calories–120; Protein–2g; Carbohydrate–30g; Total Fat–0.5g; Saturated Fat–0g; Cholesterol–0mg; Fiber–3g; Sodium–15mg; Vitamin C–110%; Vitamin A–100%; Iron–6%; Calcium–15%