By Stacey Krawczyk
The USDA says we spend $700 to $800 on average every month for food to feed a family of four on the “modest
plan.” Of course, that average encompasses a broad spectrum, from super-frugal folks that scrape by to folks
that spend most of their food budget on eating out each week. I know for a family of six (two of who are male
‘tween food-vacuums) that I spend more than I want on food each month, but I also choose to “upgrade” in
this budget department and save elsewhere. (For example, I have a crappy pay-as-you-go Tracfone, versus a
supercool smart phone. Sigh.)
Menu planning isn't tough. It's just about thinking ahead. Credit: Flickr, shimelle
I also clip coupons, but I don’t go all out and I don’t always remember to take them along to the store. And the same goes for my huge stash of reusable grocery bags as I’m about 50 percent on remembering those, too. Apparently I need to divide my coupons up and put some in each car so I have some with me all the time. I am not perfect, I’ll own up to that! I shop the unit price and make wise comparisons as possible, so at least that part is automatic and how I typically save the most consistently on our weekly food bill. Where I could grow the most is doing more menu planning so I am shopping with a more concise list.
Menu planning doesn’t have to evoke fear or dread. It can be as simple as jotting down the dish/recipe on a pad of paper anytime you hear the kids say “We love this! Can we have this again?!?” Seriously, I’ve taken to writing these things down on a little notepad I keep on the dining room table. After you get a list going, then ask yourself this question the next time you get ready to head to the grocery store: “OK, what’s on this list that I would tolerate/enjoy this week, and what can I plan on in advance?” If this works for you, then you can even consider putting some foods/dishes/recipes in a rotation, so you have them weekly. That way, you automatically know how much of which ingredients to buy!
Regardless of my many shortcomings, I really work hard to have healthy meals, most of the time, and try to stay on budget. Here is a quick and easy favorite that has evolved over time.
First things first, I put the rice in the rice cooker as soon as we get home, as it takes close to an hour. You can do this on the stove, but I scored a $1 rice cooker at a garage sale a few years back and I love it! Then I assemble the remaining ingredients and preheat the oven as time gets closer. Yes it would be super-quick if I did the rice the night before. Perhaps I need to try that sometime! Yeah, I’ll put that on my menu plan! (smile)
The protein is up to you and yours. Make it your own! In fact name it after yourself — you earned it!
_______’s (fill in your name) Quick & Easy Rice Casserole
- 2 cup light sour cream or nonfat plain yogurt (whatever is cheapest on per-ounce price!)
- 1 can (7 oz) chopped green chilies, drained well (unless the smaller cans are on sale)
- 1 Tbsp Mrs. Dash (or favorite seasoning blend)
- ½ tsp Kosher salt
- 6 cups cooked rice (I use brown rice to get another whole grain in the kids)
- 8 oz low-fat cheddar, shredded, about 2 cups (You save money when you shred it yourself!)
- Favorite protein (beans, cooked ground meat, tuna, salmon, soy crumbles … )
Mix sour cream, seasoning blend, salt, and chilies. Layer the following in greased 9 X 13 pan: 3 cup rice, half of the sour cream mixture, all of the protein, half of the cheese, other 3 cups rice, remaining sour cream mixture and top with remaining cheese. Bake at 350 degrees for about 30 minutes. Serves six to eight.
Stacey Krawczyk is a local registered dietitian and working mom of four busy kids. For more Feeding Healthy Families, check out her Facebook page.
