Tasteful Tuesday – Roasted Chicken and Veggies – Trim Healthy Mama on a Budget
April 7, 2014
Last night I cooked a delicious, THM compliant meal that was also low cost. I made roasted chicken and veggies which was a “satisfying” (S) meal because of the olive oil used on the chicken and vegetables. It was higher in fat, low in carbs. For the rest of my family, I added rice and corn (for my non-green-veggie eaters). I just had extra veggies with my chicken. Trim Healthy Mama is not an expensive plan to follow. You can stay on-plan and keep a strict budget.
Here is the breakdown for the cost of my dinner (I may have overestimated a little on a few things since I was trying to figure cost of a portion of an item, but these are the general costs):
1 whole organic chicken – (total cost $7.38/2= $3.69) used half for tonight’s dinner for all 6 of us
1 bunch of asparagus – $2.99 I ate about 1/3
Fresh mushrooms (1/3 cup) – $0.25 (these onions and mushrooms were all mine)
Fresh onions (1/4 cup) $0.20
TOTAL = $7.93 ($2.08 for my portion of the meal)
I didn’t include the corn and rice I made for my family in the cost above. Not all of them ate asparagus, mushrooms and onions. I think it would still even out to about $2/person. You could make it even cheaper if you didn’t purchase an organic chicken, but I think it is well worth it. (I also saved half of the chicken for dinner later in the week, so I’ve already done some prep work for a busier day. YAY!) My point was to show you the cost for the THM portion of the meal.
Roasted or Crockpot Chicken
Freshly ground black pepper
Fresh or dried herbs (rosemary, basil, parsley, thyme, marjoram or oregano)
1/4 cup olive oil
1 lemon, halved
Preheat oven to 425°F. Remove “stuff” from chicken cavity. Rinse the chicken and cavity with water and pat dry with paper towels. Lift skin and rub olive oil under skin. Rub oil, salt, pepper and herbs of choice on outside of chicken and under skin.
Tuck wings under and put chicken breast side down in roasting pan. Roast for 20 min. Remove chicken from oven, flip chicken over so that the breast side is now up. Turn oven down to 350°F and roast for another 30 minutes or until meat thermometer stuck into the breast reads 165-170°F. For the crockpot version, simply season chicken and cook in crockpot on low for approximately 6 hours on low.
1 bunch of asparagus
2 tsp olive oil
Wash all veggies and chop into bite sized pieces. Place asparagus on one baking sheet and mushrooms and onions on another as they take less time to cook Brush or drizzle with olive oil. Sprinkle with a pinch of salt and pepper. I roasted my asparagus with the chicken for the last 15 minutes of its cooking time, and put the mushrooms and onions in the oven when there was only about 8-10 minutes left.
You could easily convert this to an E but cutting down on the oil on the chicken, steaming veggies with no oil of course, and serving with quinoa or brown rice. I believe it could be an FP meal as well if you simply cut down the oil on the chicken and eat with steamed veggies. I apologize for not having a picture of the dinner plated nicely. I was so hungry that I forgot to take one! Ha! Ha! This was a delicious S meal, “satisfying” for my taste buds and my budget.