Stretching food dollars? No need to sacrifice flavor

Trimming food costs doesn't mean you can't also trim fat, sugar, sodium and other bad guys from your daily dinners. We asked two nutritionists who assured us that it's possible. Often, the cheaper solution is also the more healthful one.

From registered dietitian and nutrition counselor Valerie Henderson, president of the Fort Worth Dietetic Association, and from Anne VanBeber, chairwoman of the Texas Christian University Nutrition Department, here's advice on how to replace costlier ingredients with more economical ones:

Instead of: Buying skinless, boneless chicken breasts or tenders ...

Try this: The cheapest option by the pound is buying a whole chicken. Next cheapest: precut, bone-in, skin-on chicken. Bone-in chicken roasts better than boneless because it stays juicer. If you leave the skin on while cooking and then remove it, you still get flavor and juiciness benefits.

"The less processed the chicken is when you buy it, the less expensive it will be," says VanBeber. "A whole chicken may be around $2 per pound vs. around $4 to $5 per pound for boneless, skinless chicken tender strips."

Consider chicken thighs. They do contain a little more fat than breasts, but not much; just trim all visible fat. They also have more iron, and because they are juicier, they take well to low-fat cooking methods. They also have more flavor, making them better suited to stews, soups, casseroles and other cooking methods that make smaller amounts of meat stretch further.

Instead of: Buying pricey, sugary dry cereals ...

Instead of: Assuming meat is essential at every meal ...

Try this: Think "flexitarian." Meat doesn't have to be the dominant item for every meal. "Most Americans eat far more protein than we actually need, anyway," says Henderson.

Incorporate colorful vegetables into an omelet or frittata for a one-dish supper. "Eggs cost about 10 to 20 cents apiece," VanBeber noted, and are high in protein (to cut fat and cholesterol, substitute two egg whites for one whole egg in any recipe). Even if you do add meat -- chicken, turkey, low-fat ham -- you need use only a little.

Consider chili, soups, stews, casseroles or jambalayas; then cut back on the amount of meat and pump up the beans, lentils or whole grains such as barley. For another meal, leftover chili can top a baked potato, which Henderson noted is usually one of the cheapest vegetables you can buy.

Red beans and rice, or pintos and cornbread, are good supper choices; cook them without meat or use just a bit.

Instead of: Snacking on chips or heavily salted and additive-laden microwave popcorn ...

Try this: Make your own popcorn on the stove. "Popcorn kernels cost around $1 per bag," says Henderson, "and you can pop dozens of servings." You also can control what goes into your popcorn.

Choose a large, lidded skillet or saucepan, heat about a tablespoon of canola oil with a couple of kernels until the kernels pop; then add more kernels, cover and cook on medium heat, shaking the pan over the burner to keep the popcorn from burning.

Meals that total $10 or less

VanBeber has her meal-management classes create a two-course meal for four people for $10 or less. Here are some of their sample menus:

• Vegetarian casserole of pinto beans, rice and canned tomatoes; Parmesan bread; vanilla yogurt with strawberries and bananas.