Healthy eating doesn't have to stretch your budget. That's the idea behind “Arkansas Taste Kitchen,” where host Craig O'Neill, master chef Dr. Robert Hall and registered dietitian Alyssa Frisby show viewers how simple ingredients and practical cooking techniques can come together to create nutritious, affordable meals for the whole family.
This week's episode features two budget-friendly recipes that prove you don't have to spend a fortune to enjoy a satisfying home-cooked meal. Below is an estimated cost breakdown for each recipe, offering a snapshot of how these dishes can fit into your family's meal plan. Be sure to tune in to “Arkansas Taste Kitchen” to watch each recipe come together and pick up additional cooking and nutrition tips from the show's experts.
Brazilian-Style Black Beans
- 1 pound dried black beans
- 4 bacon slices, diced
- 1 medium onion, peeled and diced
- 1 pound assorted smoked pork meats
- 5 cloves garlic, minced
- 4 cups vegetable broth
- 1 Tbsp salt
- ½ tsp black pepper
- Cooked rice for serving
Estimated Cost: $1.18 per serving; $4.72 for a family of 4.
Place beans in a strainer, pick out any shriveled beans and rinse clean. In a skillet (or in pressure cooking, if using), sauté bacon until crisp. Then add the diced onion and cook for three minutes. Add garlic and smoked meats, cooking for 30 seconds. Add beans, broth, salt and pepper to the slow cooker with the bacon and onion mixture (or add to the pressure cooker) Cook for four to six hours, or on high pressure for 40 minutes with natural release. If desired, lightly smash some of the beans to thicken the texture.
Single Pan Pork Chops with Vegetables
- 1 boneless pork chop
- 1 cup frozen vegetables
- 1 tsp vegetable oil
- ¼ tsp salt
- ¼ tsp black pepper
Estimated Cost: $2.28 per serving; $9.12 for a family of 4.
Heat oil in a small skillet over medium heat. Season pork chop with salt and pepper. Cook five to six minutes per side, until pork’s internal temperature reaches 145 F. Remove from skillet and let rest. Add vegetables to the skillet, and cook them for five minutes until hot. Serve pork with vegetables.
DOWNLOAD RECIPES
Bring the healthy, affordable meals from “Arkansas Taste Kitchen” to your kitchen by visiting arkansastv.gov/ATK.
HOW TO WATCH
Watch the premiere of episode 4 of “Arkansas Taste Kitchen” Thursday, July 30, at 7 p.m. on broadcast or on YouTube at YouTube.com/@arkansastv.