To celebrate National Nutrition Month, we are looking “Beyond the Table” to discover ways from farm to fork that we can make healthy food choices. In a world where convenience often comes with a hefty price tag, finding balance in healthy eating while staying on a budget can prove to be a challenge. We can see this challenge as an opportunity to incorporate smart-shopping tips, culinary creativity, and nutritional knowledge to make wholesome budget-friendly food choices.
These air-fried curry chicken bowls are a great demonstration of pairing balanced nutrition with cost savings. Asian cuisine is renowned for its diversity and complexity, where a myriad of flavors, colors, and textures are harmonized to create delicious dishes. These air-fried curry chicken drumsticks pack a flavor punch- crispy on the outside and juicy on the inside with a savory kick. Plated atop a fluffy brown rice-quinoa mixture and paired with steamed baby bok choy and carrots, this nutritious dish is designed to support your health while ensuring you enjoy every bite.
Let’s take a look at a few of the key components that make this recipe both nourishing and delectable as well as tips on how to maximize your food budget when purchasing them:
Quinoa & Brown Rice: Unlike traditional grains, quinoa is a complete protein source, containing all nine essential amino acids that the body cannot produce on its own. This makes it an excellent plant-based protein option for vegetarians, vegans, and anyone looking to increase their protein intake. In addition to its protein content, quinoa is a rich source of dietary fiber, which helps regulate blood sugar levels, reduce cholesterol levels, and contribute to a feeling of fullness, aiding in weight management. Brown rice is also high in fiber and is a good source of complex carbohydrates, which provide a steady release of energy and help regulate blood sugar levels. Whether enjoyed as a side dish, main course, or ingredients in various recipes, quinoa and brown rice are nutritious additions to a balanced diet.
- Dietitian Pro Tip: Embrace Whole Grains: Meet the recommendation to make half of your daily grain intake “whole”. Choose whole grains like brown rice and quinoa over refined grains. A money saving tip when buying grains like quinoa and brown rice is to shop in the bulk bins – bulk purchasing avoids the price markup that often accompanies these products on the shelves and the extra cost associated with brand names.
Bok choy: One of the standout nutrients in bok choy is vitamin K, which is essential for bone health and plays a key role in blood clotting. Its high-water content and low-calorie count make it a great choice for those looking to maintain a healthy weight, while its fiber content supports digestive health and promotes feelings of fullness. Moreover, bok choy contains phytonutrients such as glucosinolates, which have been associated with reduced inflammation and a lower risk of chronic diseases such as cancer and heart disease. These compounds, along with other antioxidants in bok choy, protect cells from damage caused by free radicals and oxidative stress.
- Dietitian Pro Tip: Vary Your Vegetables: Load up your meals with a variety of colorful vegetables to add fiber, vitamins, and minerals. Consuming a colorful assortment of vegetables adds excitement and flavor to meals, making it easier to maintain a balanced and enjoyable diet in the long term. Aim to fill half of your plate with vegetables at each meal and consider purchasing at Asian markets which are known for their affordability in produce due to direct connections with local farmers
Avocado oil: Rich in monounsaturated fats, avocado oil is known to promote heart health by reducing levels of LDL (bad) cholesterol and increasing levels of HDL (good) cholesterol. This can help lower the risk of heart disease and improve overall cardiovascular health. Moreover, avocado oil is a good source of vitamin E, a powerful antioxidant that supports skin health, promotes wound healing, and may have anti-inflammatory properties. Unlike some other cooking oils, avocado oil is stable at high temperatures and less likely to oxidize or form harmful compounds when heated, making it a healthier option for cooking.
- Dietitian Pro Tip: Choose Healthy Cooking Methods: Opt for cooking methods such as baking, grilling, steaming, or air frying that use smaller amounts of oil than frying. These methods help retain the color, taste, texture, and nutritional value of your food without adding too many extra calories from fat. Using small amounts of oil is cost saving. Another way to save money when purchasing higher-cost items like avocado oil is to purchase them from discounted grocers like ALDI or grocery outlet who are able to charge lower prices by purchasing excess inventory from brands/manufacturers.
Prioritizing healthy food choices is not only feasible but also essential for our nutritional well-being. Opting for more cost-effective ingredients, buying in bulk, and prioritizing local produce and seasonal sales are just a few of the many ways to help individuals maintain a healthy diet without breaking the bank. With mindful planning and strategic shopping, we can enjoy the benefits of preparing nutritionally balanced meals without overspending.
Crispy Air-Fried Curry Chicken Bowls
Prep Time: 20 minutes | Cook Time: 15 minutes | Total Time: 35 minutes | Yield: 4 servings ($3.99 per serving)
Ingredients:
- 1 lb. (8 individual) chicken drumsticks
- 1 cup brown rice
- 1 cup quinoa
- 1 small bag baby carrots
- 1 lb. baby bok choy
- 1 green onion, thinly sliced
- 2 Tbsp avocado oil
- 2 tsp curry powder
- ½ tsp onion powder
- ½ tsp garlic powder
- ½ tsp garlic salt
- Pinch of sesame seeds (optional)
Directions:
1. Mix 1 cup brown rice and 1 cup quinoa together, add water, and set to cook in a rice cooker.
2. Preheat the air fryer to 375 degrees. In a large bowl, combine the avocado oil, curry powder, onion powder, garlic powder, and garlic salt. Mix to combine.
3. Trim excess skin and fat from drumsticks and pat dry with a paper towel to remove excess moisture. Add chicken to the spice mixture and toss until fully coated.
4. Place drumsticks in a single layer on the tray in the air fryer basket. Cook about 15-17 minutes or until a food thermometer reads 165 degrees internal temperature. Turn drumsticks halfway through.
5. While the drumsticks are cooking, prepare the vegetables. Trim ends of baby bok choy and wash. Place carrots in steamer and let them steam for about 5 minutes prior to adding the bok choy. Let vegetables steam for an additional 3-5 minutes or until desired softness is reached.
6. In a bowl, add a scoop of brown rice-quinoa mixture, and top with a chicken drumstick and steamed vegetables. Garnish with green onions and sesame seeds (optional).
7. Serve hot and enjoy!
Calories: 428 | Protein: 36g | Carbohydrate: 30g | Fat: 19g | Saturated Fat: 3g | Sodium: 480mg | Fiber: 5g
Share your tips with us by emailing Tmmc.Nutrition@tmmc.com. Follow us on Instagram and Facebook @TorranceMemorial for more National Nutrition Month content.
If you have questions or are interested in learning more techniques to help build a healthy and nutritious lifestyle, contact one of our registered dietitian nutritionists at the Outpatient Medical Nutrition Therapy office or our Diabetes Self-Management Program located in the Lundquist Lurie Cardiovascular Institute, 2841 Lomita Blvd., Suite 335, Torrance. Call 310-891-6707. Visit TorranceMemorial.org/nutrition for upcoming classes and programs.
