So today in Healthy Cooking on a Budget I
invited Executive Chef of B.U., Walter Dunphy,
here to give us his chef expertise on how
to put together some really simple dishes
that have a lot of flavor.
Healthy Cooking on a Budget is a PDP class
that we teach over at the Fitrec, and I really
started teaching the class because, you know,
we talk a lot about nutrition, we offer nutrition
counseling, but, it's really that next step.
Like, alright, I can tell you what to buy
at the grocery store, but what are you
going to do with those healthy ingredients?
We're going to start with two basic common
denominators. We're going to work with chicken and brown rice.
I'm going to show you some different flavor combinations
that are going to give you really powerful ethnic flavors.
We're going to do some Indian, we're going to do
some Thai, and we're going to do some Jamaican
simply by adding some extra ingredients to
be able to produce these things.
Right now I'm going to make Caribbean Jerk Chicken
served over brown rice, and I've got a tropical
fruit salsa going with that.
First things first, we're going to make a marinade.
I'm just taking off the ends and then I'm
going to rough chop.
With that I have some jalapeno pepper, and
we're going to take garlic, a little bit of light
brown sugar, low-sodium soy sauce, balsamic
vinegar, lime juice, I'm adding a little bit
of oil, and then this is a combination of
spices, it's jerk seasoning, you can get it
at almost all grocery stores.
I've got clean, four-ounce chicken breasts.
We're going to add the marinade to it. You want
to coat this well, and it's not attractive,
as you'll notice, but it's just the way it is.
It's the flavor you want.
You can do just about any kind of meat like
this, fish, do it on the grill. 
It's going to come out awesome.
My goal is for students to kind of get all
these skills and then be able to take them
on with them.
And we know, you know, like making your own
food and cooking at home is such an important
skill, and the people that do it more often,
often, you know, tend to eat better.
We have mango, papaya and pineapple in here,
and this is going to be nice and sweet,
and a little savory.
So it's Caribbean Jerk Chicken, tropical fruit
salsa, brown rice.
So it's healthy, it's super nutritious,
a lot of flavor, and it didn't really take
that long to put together.
This is actually the first time I've ever
had papaya and it's really good. I love it.
I'm living in my own apartment next year and
I try to cook for myself as much as I can,
you know, try to save some money, try to eat
healthy, and this class has been great.
I mean I've already used a ton of the things
I've learned in it. 
I cook a lot more now than I used to, for sure.
