Meet the Fortin's! If you can catch up with them that is. This is one Northern Michigan family that is always on the go! Two busy working parents and 2 active kids so mom Tiffany has developed a simple motto when it comes to cooking, "my time is limited so, the simpler the better is how I live."
So mission one for Munson Chef and Dietician Laura McCain was to come up with a quick, healthy meal for Tiffany to make at home for fewer than 20 dollars. Laura was confident that she would be able to meet the challenge. In fact she said she could not only meet the health and budget restraints, but also make it quick and delicious. So with Laura's recipe in hand and after a little shopping I was off to Tiffany's house.
The menu (see recipes below) included a crusted Dijon chicken breast (193 calories, 2 g total fat, 22 grams of protein); with sesame green beans (79 calories), a side of roasted redskin potatoes (190 calories) and a yogurt parfait with fresh fruit and ginger snap topping (220 calories).
While the menu sounded fancy, when it came to preparation Tiffany says "it wasn't complicated at all. The ingredients were very simple." After about 25 minutes of prep time and 45 minutes in the oven, dinner was served to rave reviews. Tiffany says "I loved it, I did." A healthy dinner served on a dime ($19.72 not including staples) with an added moment of family togetherness thrown in. The kids pitched in, making desert. Tiffany says "having them in the kitchen not only helped them feel like they were a part of making but also kept them busy not nagging, screaming, crying and unrolling toilet paper."
We can't always eat at home and that brings Laura to her Second Mission: eating out. The first restaurant we hit was Qdoba. Laura said anytime we eat a meal we should have some basic objectives. Laura explained "I am looking for at least 2 or 3 food groups. I want to get enough protein, I need some carbohydrate that's my quick energy and then I am looking for fresh produce."
Laura says if you choose wisely, you can get a pretty well rounded meal at Qdoba in one of their burritos. She suggests "a little rice, some beans black or pinto they both are really good, some fiber and protein." (Rice 330 calories--black beans 210 calories) Meat wise they are all pretty lean and the pork has thymine (160 calories), the beef has iron (240 calories), and the chicken has protein (190 calories). The next step as you move down the line is to load up on the veggies. She says "bright colors are telling me good quantities of vitamin a, lycopene, we have red, we have green, all those things would be great." It's even ok to add some fat in the form of cheese or guacamole. Laura says "there really is no food component here that I would say "oh no never get that" Its all about volume and balance."
In fact when it comes to volume, at around 1205 calories and 2800 mg of sodium, Laura recommends "I would probably eat 1/2 to 1/3 of it." For the children, get the soft taco kids meal with applesauce and milk to drink. We rang up the meal 2 burritos 2 kid's meals for a total around $18.00.
Next stop: Wendy's. Laura says "there's a lot more than what you would think, you always pictures it's a hamburger joint yet these days they are trying to offer a lot more food groups." Laura says your healthiest choices might be found by getting creative. The menu has food items already assembled in a meal, but Wendy's will allow you to mix and match a little to get the healthiest combination possible, "its just nice how that they are flexible in how you can build what you meal looks like."
For example, the mandarin grilled chicken salad (540 calories). Laura says "you have your meat; you have about 3 oz of protein which is ideal. All the green leafs, and a fruit serving because of the mandarin oranges." You can top it off by using about half of the salad dressing pouch instead of the full serving (save 85 calories).
Don't want a salad? Laura says "a baked potato point is a great choice it's a whole food all they did was bake it." (270 calories) Although the potato has fiber, potassium and carbs, Laura suggests adding protein. One way to do that is by ordering chili (220 calories) and then splitting it with a friend. If a sandwich is what you really want Laura suggest going with the grilled chicken sandwich (330 calories). If you go with a value meal, swap out the fries (410 calories) for a side salad (130 calories) and water to drink.
For the kids, try a burger meal, with mandarin oranges, and milk.
Total costs for the family of four: $17.86
Both Wendy's and Qdoba have web pages that provide customers the opportunity to get all the nutritional information about each and every menu item. A little time spent on line could help all of us make better decisions when we are actually in line waiting to order.
So Mission Accomplished! Laura says as a general rule, we have all made eating a little more complicated than it need be. She encourages us to not be overwhelmed by our choices. Use some logic, get creative, watch our portions, and enjoy a variety of foods.
Here are the recipes if you would like to try them yourself:
