Feeding your family on a budget can be a daunting task. The convenience and low cost of fast food presents a siren song, but that’s off limits in these circles (unless it’s part of your indulgences, and even then I don’t recommend processed shit). It can be done organically and inexpensively if you exercise a bit of creativity. I believe I’ve designed a meal for a family worthy of taste bud satisfaction and easy on the pocketbook.
Often the most cost efficient meat is the most delicious. Take the chicken leg as evidence. It’s more flavorful, richer and juicer than its more costly cousin, the breast. The organic chicken legs come in at $3/pound, and, when paired with organic brown rice ($.13/ounce), organic Brussels sprouts ($5/pound), and some seasonings, will be a delicious and inexpensive weeknight dinner.
You know how I feel about dark meat when it comes to poultry. If you’re unfamiliar, take a peek at this and rejoin us.
I’m not a huge rice guy; in fact, I rarely eat it. I’m much keener on yams and sweet potatoes, even oats when it comes to starch, but organic brown rice is inexpensive and easy to prepare. I’m comfortable giving it a solid “B” ranking, nutritionally. It contains high quantities of manganese. From whfoods.com:
Manganese helps produce energy from protein and carbohydrates and is involved in the synthesis of fatty acids, which are important for a healthy nervous system, and in the production of cholesterol, which is used by the body to produce sex hormones. Manganese is also a critical component of a very important antioxidant enzyme called superoxide dismutase. Superoxide dismutase (SOD) is found inside the body’s mitochondria (the oxygen-based energy factories inside most of our cells) where it provides protection against damage from the free radicals produced during energy production.
Brussels sprouts are one of my true loves when prepared well. Crispy, delicate, buttery and crazy healthy, you need a green veggie on your plate and you’ve got a star here. whfoods.com again:
Researchers have looked at a variety of cardiovascular problems — including heart attack, ischemic heart disease, and atherosclerosis — and found preliminary evidence of an ability on the part of cruciferous vegetables to lower our risk of these health problems. Yet regardless of the specific cardiovascular problem, it is one particular type of cardiovascular benefit that has most interested researchers, and that benefit is the anti-inflammatory nature of Brussels sprouts and their fellow cruciferous vegetables.
This meal gives you plenty of protein for muscle repair and development and a dark green veggie to cover your vitamin and mineral needs. The chicken, olive oil and grass fed butter provide healthy fats to help you absorb those nutrients. Your rice supplies your brain with the fuel it needs to help you focus. Boom, you’re set for just a few bucks.
Follow here and make sure you add your recipe feedback in the comments.
To frugal nutrition,
Kap
Ingredients
- 1 lb. chicken legs
- 1 cup rice
- 1 ½ pounds Brussels sprouts
- Salt
- Pepper
- Garlic Powder
- Olive oil
- Butter
Recipe
Chicken legs
- In a large bowl, season with sea salt, fresh ground pepper and garlic powder.
- In a glass dish, pot or baking sheet, spread a light layer of olive oil. Add legs.
- Bake at 375 degrees for 30 minutes, re-season and bake for another 30 minutes.
Rice
- Thoroughly rinse rice in a strainer under cold running water. Bring 12 cups water to a boil in a large pot with a tight-fitting lid over high heat. Add the rice, stir it once, and boil, uncovered, for 30 minutes. Pour the rice into a strainer over the sink.
- Allow rice to drain for 10 seconds, then return it to the pot, off the heat. Cover the pot and rest to allow the rice to steam for 10 minutes. Uncover the rice, fluff with a fork, and season with salt. Mix in a tablespoon of grass fed butter.
Brussels Sprouts
- Preheat oven to 400 degrees F.
- Slice off the brown ends of the Brussels sprouts and peel off any yellow outer leaves.
- Dress the Brussels in a bowl with 3 tbsp. of olive oil, salt and pepper.
- Place them on a sheet pan and roast for 35 to 40 minutes, until crisp on the outside and tender on the inside. Move them around in the pan from time to time to brown the sprouts evenly.
Sprinkle with a bit more salt if desired and serve while piping hot.
Jake says
kap,
I recently heard that, contrary to popular belief, white rice is preferable to brown rice. Something to do with the large amounts of phytic acid in the bran of the brown rice. Have you seen anything about this? Interested to get your take on it.
Love the site,
jake
Gabe Kapler says
Thanks, Jake. Look hard enough and you’ll find advocates of every food known to man. That said, haven’t heard the white over brown argument. In any event, best to you and yours.
Derek says
Kap,
Finally took your advice and grilled up some chicken thighs for my work lunches (instead of breasts). Holy balls. Flavor is 10x better than breasts…no marinade/sauce required.
Keep up the good work amigo.
Gabe Kapler says
Appreciate it, brother.
Becks says
I have a family member who refuses to eat dark poultry meat. He claims it’s “too greasy.” Very frustrating.
Another wonderful way to prepare Brussels sprouts is to cut off the brown ends, slice each one in half, melt one tablespoon of butter with one tablespoon of olive oil in a large sauté pan with plenty of salt and pepper, then add the sprouts cut side down. Leave them alone to cook for, oh, 7-10 minutes until the cut sides get nice and REALLY dark brown. They suck up all the seasonings while the butter browns and adds an extra bit of nutty richness.
This is so easy and has changed the minds of many who previously thought they hated Brussels sprouts!
dbreer23 says
We use the same method for Brussels sprouts but incorporate bacon fat (sparingly!) along with some butter. Top the skillet with a lid for 2-3 minutes (after the 7-10 minutes needed for browning) to help soften the sprouts. (I realize this may not appeal to everyone, but we love it).
Gabe Kapler says
Love the back and forth here. Thanks for the ideas.
Chris says
What’s easier? Cooking the Chicken legs at 400 or the Sprouts at 375? Or split the difference? Need to cook simultaneously.
Gabe Kapler says
Cook the sprouts at 375. Temp of legs more important.
Matt says
Kap,
Why don’t you eat rice? Too many carbs? Just interested as this is a food I consume daily.
Matt
Gabe Kapler says
Matt, I think rice is nutritionally a bit behind organic yams, oats and quinoa. Not anti rice by any means.
John Beavers (@HutchBeav) says
Kap- totally off topic. I finished the first week of you 5×5 workout. I haven’t lifted weights in awhile due to an abdominal surgery I had. I normally just run but I was ready to put back on muscle I’d lost over the years. Went fairly light this week, concentrated on form and feel great now. I’ll keep you posted over the weeks to come. Thanks a lot for your blog. Keep up the good work.
Beav
Gabe Kapler says
Excellent, John. Thank you for sharing.
kbeyazdancer says
Good recipe Gabe! Had avariaion for dinner tonight
As a scientist, I’m glad to see the word spread about Manganese and SOD
JC says
Kale, chunked potatoes, garlic, onions mixed with a little bit of olive oil topped with chicken legs in a shallow glass 8 X 12. Baked at 375 for over an hour, covered then uncovered. Easiest dish to make.