Stretching food dollars to put healthy, delicious food on the table can be tricky. Registered dieti cian,

nutrition ist and author Elizabeth

Somer has created these tips and budget-friendly recipes to help you add a healthy spin and big flavor to your meals without taking a big toll on your budget.

• Compare unit price. Often buying in bulk
or larger sizes is more economical, but
not always.
• Plan your meals in advance and keep a
copy on the fridge and with you when
you head to the grocery store so you’re
not trying to figure out what’s for dinner
while you shop.

• Make one evening a week the “no-cook night” where the entire family can join in to make wraps, pinwheels or another cold favorite.

• Take an inventory of what you have on hand. Keeping track of staples will keep you from buying food you don’t need.

• Check the circulars. Seeing what’s on sale will help you see what to stock up on and help with meal planning.

These valued-focused recipes, created to serve five for around $10 or less, are easy to make and use simple ingredients for quick and satisfying family meals.

Visit missionmenus.com to get additional recipes and tips.

South of the Border Frittata
Serves: 5
8 large eggs
1/3 cup low fat milk
3 small Mission flour tortillas, chopped into
1-inch squares
1 teaspoon ground chipotle pepper
2 teaspoons olive oil
5 brown and serve low fat fully cooked
sausage links (50% less fat), diced
2 cups potato (1 medium), peeled and diced
1 cup sweet onion (1 medium), diced
1/2 cup green or red pepper, diced
1/2 cup Mission salsa
1 cup shredded reduced fat cheddar cheese
 

1. Preheat oven to 425°F. In large bowl, whisk together
eggs, milk, chopped tortilla squares and
chipotle pepper. Let stand for 10 to 15 minutes.
2. Heat oil in 12-inch heavy, oven safe non-stick skillet
over medium high heat. Add diced sausage, potatoes,
onions and peppers. Sauté mixture until
tender, about
8 minutes. Season with salt and pepper to taste.
3. Spray skillet with vegetable cooking spray. Pour
egg mixture into skillet; stir to cover potatoes, vegetables

and sausage. Transfer skillet to oven and bake until
the frittata is set (the eggs should be just firm and
starting
to puff up), 10 to 15 minutes. Remove skillet from
oven, spread salsa evenly on top, and then sprinkle
with cheese. Preheat broiler, return frittata to the
top rack, about 6 inches from the heat, and cook
until cheese is melted, about 1 minute.
4. Allow frittata to sit for about 3 to 5 minutes to firm
up. Run a spatula along sides and bottom to loosen.
Slide
to a cutting board or large flat plate. Cut into 8
wedges, sprinkle with sliced green onions. Serve
warm or at room temperature.
Total: $8.73 / Cost per serving: $1.75

Baked Chipotle
Chicken Flautas
Serves: 5
2 teaspoons canola oil mixed
with 1/2 teaspoon ground
chipotle pepper
2 cups diced cooked chicken
breast meat
1 10-ounce can reduced fat
and sodium cream of
chicken soup
1/3 cup reduced fat sour cream
1 teaspoon ground chipotle
pepper
1 4-ounce can diced green
chile peppers, undrained
1/2 teaspoon ground cumin
1/2 teaspoon ground coriander
10 small Mission flour tortillas
2 tablespoons chopped fresh
cilantro
Reduced fat sour cream
Mission salsa

1. Preheat the oven to 450°F. In small
bowl, mix together canola oil and
ground chipotle pepper.
2. Mix all ingredients (except tortillas
and canola oil and ground chipotle
pepper mixture) in medium
saucepan. Heat over medium heat
until hot. Remove from heat.
3. Place 3 tablespoons chicken filling
along edge of a tortilla. Roll tortilla
up tightly. Put a toothpick through
the middle to hold in place. Place
on a large baking sheet sprayed
with vegetable cooking spray. Repeat
with remaining tortillas.
4. Lightly brush flautas with oil mixture.
Bake until golden brown,
about 15 minutes. Cool. Remove
toothpicks. Transfer to platter,
sprinkle with chopped fresh
cilantro, serve with sour cream and
salsa.
Total: $7.86 / Cost per serving:
$1.57