By Carol M. Bareuther, RD

Eating well and healthfully on a fixed income isn’t easy, but there are some tips and tricks older adults can use at the supermarket and in the kitchen to accomplish both of these objectives deliciously.

Food Prices
If sticker shock is a weekly component of elders’ supermarket shopping or if they think they’re seeing double when looking at the price tags of various foods, they’re not alone. According to the U.S. Department of Agriculture’s Economic Research Service, the Consumer Price Index for all food increased 5% to 6% in 2008. Recent declines in commodity food and energy costs have put pressure on retail food prices. This, hopefully, will continue and translate into lower retail price inflation. However, the research service has forecast another 3.5% to 4.5% increase in 2009.

The Recipe
Chicken and rice is a wholesome dish that’s enjoyed in one form or another in countries around the globe. The Spanish enjoy arroz con pollo; in the American South, it’s jambalaya; and the Chinese prepare wat gai fan. It’s the basic ingredients that are selected that determine whether this dish’s cost is economical or astronomical.

Cooking Tips
1. Leave convenience on the shelf. The more a food manufacturer does the work for the consumer, the more the price goes up. For example, purchasing boneless, skinless chicken breasts and lightly sautéing and cutting each into bite-size pieces is a quick way to make this recipe. However, the difference in price between chicken in this form and a whole chicken is $2 to $3 per pound or more.

To use a whole chicken to make this recipe, place a 3- to 4-pound broiler-fryer chicken in a soup pot and cover with water. Heat the water to a low boil. The chicken will be cooked in about 45 to 50 minutes. Add some chopped celery, onions, and carrots to flavor the meat and broth. When done, remove the chicken to a cutting board, allowing it to cool for 20 to 30 minutes. Then remove the meat, discarding the bones and skin. Strain the liquid and let it stand in the refrigerator until the fat rises to the top and can easily be skimmed off. The result is 3 to 4 cups of chicken meat from the bird and some great low-fat chicken broth.

Use 2 cups of the chicken to make the recipe below and either refrigerate the remainder for 3 to 5 days for use in salads or sandwiches or freeze in a freezer-safe container for 3 to 6 months. Use the broth in this recipe or freeze for 6 months to one year for future uses.

2. Cook from scratch. Many chicken and rice recipes call for canned cream of chicken or cream of mushroom soup as an ingredient. A can of soup costs less than $1 in most places. But included in this convenience is a whopping serving of sodium. A high intake of sodium has been linked to high blood pressure and other health problems. Instead, make the creamy sauce that holds together the recipe below with staple ingredients that are likely already in the kitchen: flour, salt, pepper, and skim milk.

3. Look for vegetables in season or on sale. Virtually any vegetable can be used in this recipe. For cost’s sake, canned vegetables are usually least expensive, with frozen the next cheapest, and fresh usually the most expensive, depending on the season. Fresh vegetables can also be the least costly if they’re currently in peak season, purchased at a farmers’ market, or grown in a backyard garden.

There are other more general ways to save money on grocery shopping. First, urge elders to always make a list. Remind them to think of the week’s menus and the items that go with the main dishes. It’s important to stick to the list at the supermarket. The layout of the store, signage, and seemingly special offers are all enticements to buy. Secondly, remind elders to look at supermarket circulars in advance and clip coupons for their necessary and regularly purchased foods. Third, impress on elders to never shop when they’re hungry. This will always result in their buying more than is necessary.

— Carol M. Bareuther, RD, is a St. Thomas, U.S. Virgin Islands-based writer who contributes to a variety of regional, national, and international publications.

Chicken, Rice, and Vegetable Casserole

Recipe by Carol M. Bareuther, RD

⅓ cup all-purpose flour
1 teaspoon salt
⅛ teaspoon black pepper
1 cup low-fat chicken broth
1½ cups skim milk
1½ cups cooked rice
2 cups cooked, cut-up chicken
1 16-ounce bag frozen broccoli, cauliflower, and carrot blend

Preheat oven to 350°F. In a large saucepan, blend flour, salt, and black pepper. Stir in broth and milk. Stirring constantly, cook over low heat until mixture is smooth and bubbly. Bring to a boil and stir for 1 minute. Stir in rice, chicken, and vegetables. Pour into an ungreased 1½-quart casserole dish. Bake uncovered 40 to 45 minutes. Sprinkle with parsley flakes.

Serves 4

Nutrition per serving: 288 calories, 3 gms fat, 34 gms carbohydrates, 5 mg cholesterol, 721 mg sodium, and 4 gms dietary fiber.