When money is tight, it can be hard to choose healthy foods. Good nutrition is the key to good health and reducing your risk of heart disease and stroke. “Eating delicious nourishing meals on a budget is possible, especially with a few key tips to make it simple,”Bridget Wojciak is the director of nutrition & dietetics at Kroger Health. She is a national sponsor for the American Heart Association’s Healthy For Good initiative. Your dollar can go further if you plan ahead.

The American Heart Association offers tips for families to shop, cook and eat healthier meals on a tight budget.

  • Make a list. Make a list so you can plan ahead and only buy what you actually need. You can try theme nights like Meat-free Monday and Taco Tuesday.
  • Frozen is the best option. Frozen fruits and vegetables can be as delicious as fresh and last as long as they are not spoilt.
  • Be smart about selling. Save big on staple foods like low-sodium canned tomato sauce and whole wheat pasta boxes when they are on sale. You can save even more by using coupons and store rewards.

Here’s an example of a delicious, healthy dish that your whole family will love.

Creamy Chicken Broccoli and Whole-Wheat Pasta Casserole
Serves 6. Costs approximately $2 per serving

  • Whole-wheat spiral-shaped pasta, 13.25 to 16.2 ounces
  • 1 1/2 pounds boneless and skinless chicken breasts. All visible fat removed. Cut into 1-inch pieces
  • 3/4 teaspoon salt-free Italian seasoning mix or 3/4 teaspoon dried Thyme
  • 16 ounces frozen broccoli, thawed
  • 1 15.25-ounce can of whole-kernel, unflavored whole-kernel Corn, rinsed and drained or 16 ounces frozen whole Kernel Corn, thawed
  • 8 ounces fat free cream cheese, softened
  • 1 cup plain, fat-free yogurt

1. Pre-heat the oven to 350 degrees F. Drain well in a colander. Then return the pasta to the pot. Cover the pasta and let it cool.

2. 2.In a large skillet, heat the chicken on high heat until the meat is cooked through. Reduce the heat to low. Mix in the Italian seasoning, chopped broccoli, corn, cream cheese and yogurt. Cook for 5 minutes or until cream cheese is melted.

3. Mix the chicken mixture with the pasta and add it to the pot.

4. Transfer the mixture to a 13x9x2 inch baking dish. Bake covered with aluminum foil until golden brown.

Visit heart.org/healthyforgoodTo learn more about how to plan healthy, delicious meals while on a tight budget, download the American Heart Association’s guide. “10 for Under $10″Recipe booklet.

Nutrition Analysis (per Serving):
Calories 486

Total Fat 4.5 g
Saturated Fat 1.0g
Trans Fat 0.0 g
Polyunsaturated Fat, 1.0 g
Monounsaturated Fat 1.0g
Cholesterol 80 mg
Sodium 456 mg
Total Carbohydrate 68g
Dietary fiber 11 g
Sugars 11g
Protein 45 g