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Fab Frugal Monday Meals – Hummus Marinated Chicken

budget friendly meal planning

Fabulously Frugal Meal Planning – Week #1 by Jessica Cording 

 

Eating healthy, tasty food shouldn’t cost a fortune! Summer is here, and it’s time to take advantage of fresh ingredients and produce while they’re bountiful and inexpensive.  We’ve chatted with some of our favorite dietitians and food bloggers to compile our Fabulously Frugal Monday Meal series.  Spice up your summer with a different healthy, budget-friendly meal every week!

 

Sign up here to try something new and tasty every week.

 

Our first recipe is Hummus-Marinated Chicken by Jessica Cording. We can’t wait to try it!

 

Message from Jessica:

For the sake of convenience, I usually make this using the organic chicken breast tenders from Trader Joe’s that costs $7.49 per pound, but if preferred, someone can use boneless skinless thighs (usually less expensive) and pound thin and cut into strips. An easy way to save money on yogurt is to buy the 32-ounce containers of plain, since it tends to cost less when you do the math than if you were to buy individual cups.

 

frugal hummus chicken

Hummus-Marinated Chicken

So often, we think of hummus & pita or hummus with baby carrots, but there are a bunch of other ways to enjoy it.

Lately, I’ve been really digging hummus as a marinade. The first time I made this, I couldn’t believe I’d never tried it before. It’s already become one of my “in the vault” recipes. Aside from being delicious, it’s also packed with protein and happens to be gluten-free. Enjoy with your favorite veggies and (yes) pita, or pair with a simple salad for a satisfying meal that cooks up quickly.

 

Ingredients:

  • ½ cup hummus
  • ¼ cup plain yogurt
  • 1 tablespoon olive oil
  • 2-3 tablespoons water
  • 1 lb boneless skinless chicken breast tenders

 

frugal hummus chicken

 

Directions:

  1. To make marinade, whisk together hummus, yogurt, and olive oil. Thin out with water.
  2. Place chicken in a ziplock bag. Pour marinade in and shake up to coat chicken. Allow to marinate in the fridge at least 2 hours.
  3. Preheat oven to 450 degrees F. Line a baking sheet with foil.
  4. Remove marinated chicken tenders from Ziplock and place on baking sheet and bake until cooked through, about 20-25 minutes.

Serves 4

 

budget friendly meal planning

 

Price Breakdown:

  • ½ cup hummus ($1.49) if purchasing Sabra Hummus ($2.98 for 10 oz)
  • ¼ cup plain yogurt ($0.22) if purchasing 365 Organic Yogurt ($3.19 for 32 oz)
  • 1 lb boneless skinless chicken breast tenders ($7.49 per lb)

Total recipe cost (4 servings): $9.20 

Cost per serving: $2.30

 

 

Jessica Cording, M.S., R.D., CDN, is a registered dietitian, nutrition consultant, and writer with a passion for helping others experience a happier, calmer life and a balanced relationship with food. Through her writing, consulting, public speaking, and counseling, she works with individuals, corporations, health care companies, food and lifestyle brands, and the media to help make drama-free healthy living approachable and enjoyable. Connect with Jessica on her website, Twitter, Facebook, and Instagram.

 

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