Many people plan their meals around the protein option. We don’t ask, what will go well with the broccoli? Instead it’s, Should we serve chicken or fish? Or…What do we feel like eating, a steak or a burger? It’s true that the options for protein go beyond the animal sources we group together as meat but meat rules in many families! In fact, protein is found in most of the food groups of the Pyramid which should give you a tip for how to save some money on the meals you serve. But going meatless is not the option for more than a few meals a week is not an acceptable option for some even though it may be a healthy choice. Saving money on all food choices is taking front and center in the decision making so let’s take a look at ways to save some money and still include the meat your family loves in your meals

• Keep the portions healthy and within your budget. Health guidelines recommend that the meat or major protein portion of a meal be about one fourth of the plate with another fourth as a grain (with some whole-grain choices) and the remaining half in vegetables and fruits.If you think about it, these are the same proportions that are in many casseroles and mixed dishes.  You can afford a steak or chop if you keep the portion reasonable and add the nutrition and filling power of grains and vegetables.
•   Stretch the more expensive protein choices in the recipe or the meal with those that are easier on the budget. Beans, grains, nuts and nut butters, eggs and dairy foods, especially cheese, are all protein containing foods.  Add beans to your chili, combine rice with meat, chicken or turkey for a casserole or wrap, top a plate of greens with slivers of chicken, beef, small shrimp for a great meal that meets cost, nutrition and taste standards!
• Shop the specials and check out the new lower prices on meat at Giant Eagle. Make these the choices you feature in your meals. 
• Remember the “cook-it-once, serve-it-twice” rule.  Buy enough of your favorites to make enough for another meal.  That pork roast can become shredded barbeque and vegetables another night.  Or turn it into a stir-fry with veggies over rice.
• Use the same guideline to buy specials and freeze enough for other meals. But, the important point is to wrap it for the freezer immediately, don’t push it to the back of the refrigerator to lose quality.
• Freeze with the right equipment and technique. Freezer wrap or bags are essential to keep the quality and nutrition high. Unless you buy meat ready for the freezer, take the time do it right!  Shape ground meat into burgers, separate pieces of meat, chicken or fish so they lay flat in the wrap until frozen. Place wrapped meat in your freezer on the rack in a single layer until frozen (about 24 hours). Then stack it!  And remember, for storage of more than 2-3 months, your freezer should be zero degrees or less.
• Learn to cook less tender cuts and less expensive cuts so the flavor and tenderness is what you expect. Marinating less tender cuts in a simple vinaigrette is a way to add flavor and tenderness. Buy a cookbook and check out the Giant Eagle website for some protein stretching recipes.
• Look for the cuts and recipe that give value like flatiron and flank steaks, lean beef and pork roasts, chicken, turkey or fish. Why?  Because low in fat means more protein for the dollar and less waste!
• And don’t forget the value of a meat or chicken loaf or meatballs with the stretching power of added grains (like oatmeal, bread crumbs, crushed cereal, rice) and grated veggies.  That same meatloaf can become an addition to a vegetable soup, sandwiches, or ….add some beans and tomatoes and you are on your way to making chili!

Have a question for Judy about this article or need recipes for healthy living?
Send her an e-mail at nutritionist@GiantEagle.com.

October 2009

Giant Eagle Corporate Nutritionist  Nutritionist@gianteagle.com  Mealbook  October 09