TODAY   |  April 12, 2013

The 3 C’s of homemade meals: Cost, cooking time, calories

TODAY contributor and nutritionist Joy Bauer shares four simple recipes that are light on your wallet, watch, and waist, from a berry smoothie for breakfast to grilled chicken parmesan and broccoli for dinner.

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>>> this morning in "today's kitchen" how to save on the three cs, cost, cooking time and calories. "today" contributor, joy is here, good morning.

>> these recipes have everything going. whip them up in a flash, easy on your wallet and low calorie .

>> the breakfast smoothie.

>> i think everybody needs to have a go to smoothie and this one is terrific because it's regular everyday ingredients. i put in a half a cup of skim milk, giving you a little bit of protein, half of cup of nonfat or low fat yogurt?

>> greek yogurt ?

>> if you can afford it, if it's on sale great other than regular. one cup of frozen berries, half of a banana, take the other half, pop it in the freezer for the next time and a couple of ice cubes . press start.

>> all righty, i don't know how to do this.

>> there you go.

>> this is not like the blender i have at home. what is the cost?

>> the cost is, ladies and gentlemen , $1.38, the cooking time five minutes but i think we could have done it quicker, and only 215 calories. steel cut oats don't spike your good sugars but they take a long time to make. here is the solution, whip out your slow cooker, the night before you go to sleep you'll put in one cup of dry oats, steel cut, four cups of water, you're going to toss in two chopped court apples and a little bit of cinnamon. you'll set it on a low setting for eight hours overnight and wake up in the morning, tamron and have an absolute gorgeous bowl of decadent oatmeal.

>> the cost?

>> 55 cents, the cooking time eight hours but less than three minutes to prep and the calories 250.

>> golden. something for lunch or dinner?

>> everybody needs to have a few vegetarian meals up their meals. great for your bodies.

>> one can of black beans cleaned and rinsed, add in one jar of salsa, whatever you like, a half a teaspoon of garlic powder and a little bit of cumin and one teaspoon of dijon mustard .

>> put it in our baked potato we prepared in the microwave.

>> eight minutes.

>> what is my cost?

>> the cost is $1.18, the cooking time 15 minutes , 275 calories.

>> let's get to the chicken dish for dinner.

>> everybody loves chicken parmesan , breaded fried, smothered in cheese, north of 1,000 calories. this is so easy it's embarrassing. plain chicken breast that's cooked and you're going to add a little bit of marinara sauce . skim molling roilk, mozzarella, 300 calories with the broccoli.

>> done.

>> i love it!

>> they sent me to help you turn on the blender, tamron.

>> i know.

>> big button.

>> thank you, joy. we're back in a moment. this is "today" with a blender on