Good thread! Always good to share this type of knowledge.
Well, we're on a no grain/sugar low carb diet so we don't eat potatoes, but I know how to cook cheap healthy food. Especially if you're trying to lose weight I suggest cutting out all sugar from diet. Refined grains act just as sugar in the body so cooking from scratch is both cheaper and healthier.
Anyways, cabbage is so cheap, healthy and versatile we use it a lot. I have have a great recipe but it's based on leftovers so I have to mention them both.
These are cheaper than chicken breasts and it's not like legs are less healthy, they're quite close in nutritional values, but slightly higher in fat.
I based this recipe on Confit de canard as it was incredible, I thought it must work on chicken as well. It did!
Put chicken legs in a casserole dish that doesn't leave any extra room, a tight fit. Salt generously and spice them as you want. We usually use Emeril's Essense
(it goes well with everything) and around 10 garlic cloves, halved or sliced. We like garlic so that's according to taste. Then pour olive oil (or any good oil you want) over the chicken legs till they almost cover them. Bake on low heat for a couple of hours, around 120C.
Take them out and let sit and cool down for around 30 minutes before eating. The chicken is fall apart tender and moist!
Well, chicken legs come 3 in a pack here so we always end up with an extra leg. Perfect for tomorrows dinner which will be:
Cabbage soup with chicken:
I use around half a cabbage for this, cut into fine shreds.
One onion, sliced
Saute cabbage and onion using the oil/chicken stock from yesterday on low heat to get the water out of of there and soften them up. This takes around 30 minutes or so. Goes faster of course on higher heat but then you need to babysit it.
Then add half (or all) of the oil goop from the chicken and then water till it covers the cabbage or it's as thin as you want it. Throw in the meat from the leftover chicken leg and have taste, see if it needs anything else. Usually salt.
Simmer on low heat for an hour or two. Eat! Nomnom.