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Washington State University Nutrition Program

Eating Well for Less (2016)

Eating Well for Less

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

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American Skillet

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

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

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

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

Egg & Veggie Scrable

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

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

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

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Quick and Easy Chili (no rice)

Quick and Easy Chili

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

 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

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

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

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Pumpkin Spice Oatmeal (no raisins)

Pumpkin Spice Oatmeal

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

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)

Spanish Bulgur

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

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

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Basic Stir-Fry Vegetables (broccoli, peppers, carrots, onion)

Basic Stir-Fry Vegetables

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

Skillet Roasted Potatos & 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

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

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

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

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

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Seasonal Fruit Salad (blueberries, watermelon, peaches, apple)

Seasonal Fruit Salad

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

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)

Dessert Roll-ups

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

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%