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Healthy budget-friendly anti-inflammatory dinner plate with vegetables and grains.

Budget-Friendly Anti-Inflammatory Dinner

A guide to creating affordable, healthy, and gut-friendly anti-inflammatory dinners that support digestion without breaking the bank.
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Prep Time 15 minutes
Cook Time 30 minutes
Total Time 45 minutes
Servings: 4 servings
Course: Dinner, Main Course
Cuisine: Healthy, Mediterranean
Calories: 450
Ingredients Method Notes

Ingredients
  

Vegetables and Grains
  • 2 cups frozen broccoli Can substitute with any frozen mixed vegetables
  • 1 cup brown rice Cooked as a base for meals
  • 2 mediums sweet potatoes Roasted or boiled
Proteins
  • 1 can canned beans Rinse before use to reduce sodium
  • 4 large eggs Can replace with tofu for a plant-based option
  • 1 pack chicken thighs Use frozen or fresh
Fruits and Dairy
  • 1 cup plain yogurt For serving or sauce
  • 1 each lemon For flavoring
Canned and Dry Goods
  • 1 can canned tomatoes Use for sauces or soups
  • 1 cup oats Can be breakfast or added to recipes
Spices and Seasonings
  • 1 tbsp olive oil For cooking and adding healthy fats
  • 1 tsp turmeric Adds flavor and anti-inflammatory benefits

Method
 

Preparation
  1. Rinse canned beans and prepare brown rice according to package instructions.
  2. Chop vegetables, including sweet potatoes, into bite-sized pieces.
Cooking
  1. In a large pan, heat olive oil over medium heat and sauté the sweet potatoes and any fresh vegetables for about 5-7 minutes.
  2. Add the canned beans and canned tomatoes to the pan, stirring to combine and cooking for another 5-10 minutes.
  3. Meanwhile, cook chicken thighs in a different pan until golden brown and cooked through.
  4. In a separate pot, also scramble the eggs for additional protein.
Assembly
  1. Serve cooked rice as a base, top with the sweet potato and bean mixture.
  2. Add sliced chicken thighs and scrambled eggs on top.
  3. Finish with a dollop of yogurt and a squeeze of lemon for extra flavor.

Notes

To save time, batch cook rice or beans ahead of time. Use leftovers in different meals throughout the week to minimize waste.