Dr. Barb, the Nutrition Budgeteer

Ingredients:

Non-stick cooking spray

1 pound ground chicken breast, 93% fat free (or higher)

1 cup Latino blend frozen vegetables (corn, black beans, onions, green peppers, red peppers)

½ cup cooked brown rice

½ cup chopped onion

1 large egg

1 tsp ground black pepper

1 sprig fresh basil for garnish, if desired

1 recipe Roasted Red Pepper Sauce

Directions:

Preheat oven to 350 degrees. Spray 9x5-inch loaf pan with non-stick spray.

In medium bowl combine all ingredients except basil. Press into loaf pan. Bake for 35 to 40 minutes, or until golden brown. Meanwhile prepare Roasted Red Pepper Sauce as directed and set aside. When chicken loaf is completely cooked, remove from oven and let cool for 5 minutes. Garnish with fresh basil, if desired. Serve with Roasted Red Pepper Sauce or a sauce of your choice.

Makes 4 servings.

Nutrition Information per Serving (without sauce):

279 calories, 11 g total fat, 3 g saturated fat, 73 mg cholesterol, 2 g dietary fiber, 27 g protein, and 217 mg sodium. One serving of this low cost recipe provides an excellent source of vitamin B-6 and niacin.

Cost per Serving: $1.40

Pricing Note: all ingredients were at “regular” prices except chicken breast was on sale for $3.99 a pound and the Latino blend of frozen vegetables were on sale for $1.00 for a 16 ounce bag.