How to Make a Recipe More Economical

Does a recipe look too expensive to make? There are often easy changes you can make to cut down on the cost of making your favourite recipe. 

• Do not buy extra things if you do not need to!
• Use apple juice or chicken stock instead of wine or sherry (for sauces).
• With stir fry, use any vegetables you have on hand. If the recipe calls for something that is too "exotic" or expensive, simply use what you have and what you like.
• If a recipe calls for homogenized milk but you do not have it in the house, use whatever milk you have! The only difference will be the fat content.
• Use dried herbs instead of buying fresh herbs.

It does not have to cost a lot of money to make delicious and healthy recipes!

Adapted from "Building Collective Kitchens in New Brunswick: A User's Guide" Canada's Prenatal Nutrition Program; Health Canada. 1996.

What about meat in a recipe?

• Buy breast or thigh meat with the skin on and bone in instead of boneless, skinless chicken - you can remove the skin and bone yourself!
• If making a meat and vegetable dish, try using whatever meat you have on hand. For example, if a stir fry calls for chicken but you only have a steak in the house, slice this up and use it instead! 
• If you do not have any meat for a recipe, try using some of the Meat Alternates instead. In lasagna, pasta sauce or stir fry, try kidney beans, black beans, or chick peas instead of ground beef, steak, or chicken.
• Texturized vegetable protein (TVP) is an excellent meat alternative you can use to substitute for ground meat. TVP is made from soybean protein and not only it is much cheaper compared to ground meat, it is also lower in fat, high in fiber and cholesterol free.

Marinade:	Marinade:
3 tbsp. Sherry	3 tbsp. apple juice
3 tbsp. brown sugar	3 tbsp. brown or white sugar
2 tbsp. Water	2tbsp. water
2 tbsp. soya sauce	2 tbsp. soya sauce
2 tbsp. vegetable oil	2 tbsp. vegetable oil
1 1/2 tsp. minced ginger root or 3/4 tsp. ginger powder	1 1/2 tsp. minced ginger root

Preheat oven to 425 degrees Farenheit.

Marinade: In a bowl, combine apple juice, sugar, water, soya sauce, oil, and ginger. 
Add chicken to bowl and marinate for 30 minutes.
Remove chicken and place in a baking dish. Reserve 2 tbsp. marinade (set aside in a small bowl). Pour remaining marinade into sauce pan and cook until thickened and syrupy. Brush over chicken. 
Bake chicken for 10-15 minutes until no longer pink inside.
In a large frying pan, saute vegetables in reserved marinade. Serve vegetables over chicken.

Remember … healthy eating does not have to be costly or complicated!

Back to Top