Experts create tasty meal plans using government SNAP budget
In March, 248,980 residents of Clark County received Supplemental Nutritional Assistance Program benefits, according to the Nevada Department of Health and Human Services.
SNAP is the federal program, administered by the state, that formerly was known as food stamps, and now takes a form more akin to a debit card. The total amount received by county residents in March was $30.6 million, according to Mary Woods, the department's public information officer. But how much each resident receives in benefits depends on a complex formula that takes into account family size, countable income and other factors.
We wondered how difficult it would be for someone to live on SNAP benefits, so we came up with a hypothetical family of four, with no countable income. Such a family would, Woods said, receive $668 a month, which works out to roughly $167 a week. Then we asked a registered dietitian, a chef and a chef/instructor (actually, two chef/instructors, working as a team) to compile menu plans.
They also provided a few money-saving tips. Robyn Lew, a registered dietitian with the University of Nevada Cooperative Extension (whose menu plan came in well under budget), suggested the following:
■ Buy in bulk whenever possible.
■ Buy foods that are in season.
■ Compare prices among stores.
■ Make a list of what you need, and match it to coupons and store advertisements.
■ Do as much prep work as you can: Shred your own cheese, buy whole carrots and peel and cut them yourself. (Every step a food undergoes before hitting your shopping cart adds to the price.)
Planning before you shop can save money and time. Catherine Margles, owner and chef/instructor at Creative Cooking School, and chef/instructor Michael Anderson suggest buying two or three whole chickens at once -- maybe in a family pack, for added savings -- and roasting them at the same time, but using two of them later in the week. They also planned meals around anticipated leftovers.
The menu plans follow. Servings are per person, and amounts would, of course, be smaller for children.
Robyn Lew, registered dietitian (and culinary school graduate), University of Nevada Cooperative Extension
Sunday
Breakfast: ½ cup oatmeal with ½ cup milk and banana
Lunch: Sandwiches with 3 ounces pulled pork, ½ cup black beans and corn salad
Dinner: Turkey tacos with lettuce, tomatoes, cheese and ½ cup red rice
Monday
Breakfast: Quesadilla made with 1 tortilla, ½ banana and 1 tablespoon peanut butter, and 1 cup milk
Lunch: Chicken and spinach English muffin pizzas
Dinner: 4 ounces orange and ginger beef with broccoli and ½ cup brown rice
Tuesday
Breakfast: Veggie scramble with potatoes, 1 cup milk
Lunch: Tuna cakes made with 4 ounces tuna, green salad
Dinner: 4 ounces penne with spinach and turkey meatballs
Wednesday
Breakfast: Fruit and yogurt parfait, 1 cup milk
Lunch: 4 ounces creamy chicken salad with grapes, celery and greens
Dinner: 1 serving soba noodles with veggies and peanut sauce (recipe follows)
Thursday
Breakfast: Turkey, egg and cheese breakfast sandwiches, 1 cup milk
Lunch: 1 cup pea soup with turkey sandwich dippers
Dinner: 1 1/3 cups beef stew
Friday
Breakfast: ½ cup oatmeal with caramelized apples, 1 cup milk
Lunch: Quesadillas made with 4 ounces pulled pork and black beans
Dinner: 1 serving white bean, brown rice and turkey chili (recipe follows)
Saturday
Breakfast: 2-3 whole-wheat pancakes with blueberry sauce, 1 cup milk
Lunch: Tuna melts made with 4 ounces tuna, grapes and yogurt
Dinner: Orange-glazed chicken (¼ chicken), roasted potatoes and veggie medley
TOTAL COST: $117.97
Christian Rassinoux, Executive Chef at MGM Grand
Sunday
Breakfast: 12 ounces dollar pancakes with 3 ounces banana chips and 3 ounces imitation maple syrup
Lunch: Fresh parsley 6-egg omelet, ½ cantaloupe
Dinner: 8 ounces beef stew, 3 ounces of vanilla pudding and 1 slice of poundcake
Monday
Breakfast: 3 ounces granola, 3 ounces fruit yogurt
Lunch: Grilled cheese sandwich made with 3 ounces of cheese, and 6 ounces tomato soup
Dinner: Roasted chicken, herbed rice, fresh carrots and oatmeal cookie
Tuesday
Breakfast: Glazed doughnut and 1 medium fresh grapefruit
Lunch: Pepperjack quesadilla made with 3 ounces of cheese, 2 ounces of tomato and 1 ounce onions, and apple crisps
Dinner: Baked ziti made with 2 ounces ziti, 2 ounces spinach and 3 ounces tomatoes, chocolate-nut brownie
Wednesday
Breakfast: Bagel with 2 ounces cream cheese and jelly
Lunch: Basil Caesar salad with 3 ounces of dressing and 1 large slice toasted garlic bread
Dinner: Tuscan white beans with 5 ounces sweet Italian sausage, sage and garlic, and strawberry gelatin
Thursday
Breakfast: 5 ounces of oatmeal with raisins and 1 fresh banana
Lunch: 8 ounces frozen flatbread pizza with cheese and tomato, ½ head iceberg lettuce with 2 ounces of dressing
Dinner: Turkey leg pot roast, carrots, celery and ¼ watermelon
Friday
Breakfast: 3 slices of French toast with maple syrup
Lunch: 3 ounces falafel with 3 ounces fresh hummus and 1 piece of pita bread
Dinner: Fish tacos made with two 3-ounce fish sticks, 4 ounces pinto beans and 5 ounces rice pudding
Saturday
Breakfast: 3 scrambled eggs on 2 slices of toast with 1 fresh orange
Lunch: 6-ounce turkey burger with 4 ounces of coleslaw and 3 ounces of potato chips
Dinner: 4 ounces of spaghetti with 2 4-ounce meatballs, 4-ounce Rice Krispie Treat
TOTAL COST: $166.88
Catherine Margles and Michael Anderson, Creative Cooking School
Sunday
Breakfast: 2 pieces of French toast, 3 strips turkey bacon
Lunch: Tuna salad sandwiches (4 ounces tuna salad, lettuce and tomato), chips
Dinner: ¼ roast chicken with ¼ cup Stove Top Stuffing and ¼ cup sauteed carrots (Roast three chickens, taking advantage of family-pack savings, and use remainder for meals later in the week.)
Monday
Breakfast: 1½ cups cereal, half-grapefruit
Lunch: 2 hot dogs, ½ cup baked beans, ¼ cup coleslaw
Dinner: 4 ounces American Chop Suey (recipe follows), 3 ounces garden salad
Tuesday
Breakfast: Yogurt with banana
Lunch: Chicken salad sandwiches (with reserved chicken; 5 ounces chicken salad with lettuce and tomato)
Dinner: 4 ounces turkey meatloaf with 3 ounces mashed potatoes, ½ cup green beans
Wednesday:
Breakfast: Bagel with 3 tablespoons peanut butter and 1 cup orange juice
Lunch: 4 ounces leftover American Chop Suey
Dinner: Slow-cooked pork sandwiches (6 ounces pork) with 1 ear corn on the cob
Thursday
Breakfast: 2 pieces cinnamon toast, 1 cup chocolate milk
Lunch: 2 slices homemade French-bread pizzas
Dinner: 4 ounces pan-seared tilapia with 3 ounces rice pilaf and 3 ounces sauteed zucchini
Friday
Breakfast: 1½ cups cereal with 4 ounces fresh strawberries
Lunch: Leftover slow-cooked pork on tortillas (2 tortillas with 6 ounces pork each)
Dinner: 2 soft tacos, each with 3 ounces ground beef, ¼ cup homemade pico de gallo, ¼ cup refried beans and ½ cup Spanish rice
Saturday
Breakfast: Breakfast burrito made with 2 eggs scrambled with 2 pieces turkey bacon and 2 ounces shredded cheddar cheese
Lunch: Grilled-cheese sandwich and 1 cup tomato soup
Dinner: 8 ounces chicken and broccoli stir-fry (using the last of the roasted chickens) over 4 ounces steamed white rice
TOTAL COST: $164.50
WHITE BEAN, BROWN RICE AND TURKEY CHILI
2 cups cooked brown rice or barley
3 cloves garlic, minced
½ red onion, cut in small dice
1 tablespoon olive oil
1 pound ground turkey
Salt and pepper, to taste
1 large can low-sodium chicken broth
1 can white beans (Great Northern or cannellini)
½ teaspoon red-pepper flakes
½ teaspoon ground thyme
1 head kale, roughly chopped
Cook rice or barley according to package directions. In a separate soup pot, saute garlic and onion in olive oil. Add ground turkey, season with salt and pepper and brown.
Add chicken broth, beans, cooked rice or barley, red-pepper flakes and thyme and bring to a simmer. Add chopped kale, cover and simmer 5 minutes.
Serves 6 to 8.
-- Recipe from Robyn Lew
SOBA NOODLES WITH PEANUT SAUCE
1 package soba noodles (see note)
½ cup peanut butter
¼ cup soy sauce
¼ cup rice vinegar
2 tablespoons sesame oil
2 large carrots, thinly sliced
2 stalks celery, thinly sliced
1 teaspoon minced fresh ginger
1 teaspoon minced garlic
3 green onions, thinly sliced
1 tablespoon vegetable oil
Crushed peanuts for garnish (optional)
Cook soba noodles according to package directions and drain, reserving about ½ cup cooking water.
While noodles are cooking, microwave peanut butter for approximately 30 seconds. Add soy sauce, rice vinegar and sesame oil and whisk together.
In a separate pan, saute carrots, celery, ginger, garlic and green onions in vegetable oil.
Add reserved water to sauce mixture. Toss drained noodles with sauteed vegetable and sauce. Top with crushed peanuts, if desired.
Serves 4 to 6.
Note: Soba is a high-protein buckwheat noodle found in the Asian aisles of supermarkets. You can substitute whole-wheat spaghetti, if desired.
-- Recipe from Robyn Lew
AMERICAN CHOP SUEY
1 pound elbow macaroni
2 tablespoons olive oil
1 onion, cut in ¼-inch dice
1 green pepper, cut in ¼-inch dice
2 garlic cloves, minced
1 pound ground beef
1 jar prepared spaghetti or marinara sauce
Grated Parmesan cheese, to taste
Cook macaroni in a large pot of salted water according to the directions on the box. Drain; do not rinse with water.
Warm olive oil in the same pot over medium heat. Once the oil is hot, add onion and green pepper and saute for 5 to 7 minutes, until translucent and soft. Add garlic and saute for an additional 2 to 3 minutes.
Add the ground beef and cook until the beef is well browned, breaking it up with a spoon. Drain excess fat and stir in the sauce. Cook over medium heat until sauce is hot and bubbling.
Fold in cooked pasta and cook until heated through.
Garnish with Parmesan cheese.
Serves 4
Note: For variety, use ground turkey or Italian sausage. You also can add other ingredients such as cherry peppers, crushed red pepper or mushrooms if you like.
-- Recipe from Catherine Margles and Michael Anderson
Contact reporter Heidi Knapp Rinella at hrinella@review journal.com or 702-383-0474.
