Build a healthy kitchen with these recipes and items

As a companion to today's cover story on affordable but tasty meals, we've provided recipes and a pantry list to help you get started. 

RECIPES (courtesy of Whole Foods)

Ham, mushroom and fontina frittata

This broiled omelet can be thrown together after a busy day with minimal cleanup. Experiment with different kinds of mushrooms; they all pair well with salty ham. Savory and delicious either hot or at room temperature, this frittata works well for breakfast, lunch and dinner.

Ingredients:
•••• 3 eggs
•••• ¼ cup milk
•••• Salt and pepper to taste
•••• 1 tablespoon chopped flat-leaf parsley
•••• 2 teaspoons butter
•••• 1 cup sliced mushrooms
•••• ½ cup (about 3 ounces) diced ham
•••• ¼ cup grated Fontina or Manchego cheese

DIRECTIONS: Arrange a rack 6 to 8 inches from the heating element; preheat broiler. In a medium bowl, whisk together eggs, milk, salt, pepper and parsley; set aside.

Melt 1 teaspoon of the butter in an 8-inch cast iron or ovenproof non-stick skillet over medium heat. Add mushrooms and ham and cook, stirring occasionally, until mushrooms are just tender, 4 to 5 minutes. Add mushroom-ham mixture to reserved egg mixture while stirring the eggs constantly.

Melt remaining 1 teaspoon butter in same skillet. Add egg mixture and cook, stirring occasionally and running a heatproof rubber spatula around the edges from time to time, until eggs are just set and bottom is golden brown, 3 to 4 minutes. Sprinkle with cheese and transfer to oven. Broil until eggs are completely set and cheese is golden brown, 2 to 3 minutes.

Set skillet aside for 2 to 3 minutes, then transfer frittata to a cutting board and cut into wedges. Garnish with more parsley, if you like.

Chicken taco pizza

This serves four, so put leftovers in the freezer or take it for lunch the next day. For a vegetarian version, substitute sauteed zucchini or bell peppers and onions for the chicken.

Ingredients:
•••• 1 frozen whole wheat pizza crust, thawed
•••• ½ cup tomatillo salsa, plus more for serving
•••• ¼ pound part-skim mozzarella, shredded, divided
•••• 1 cup no-salt-added black beans, rinsed and drained
•••• 1 cup frozen yellow corn, thawed
•••• 1 frozen boneless, skinless grilled chicken breast, thawed and chopped
•••• ¼ cup chopped cilantro

DIRECTIONS: Preheat oven to 425°F. Arrange crust on a pizza stone or large baking sheet. Spread salsa over crust and sprinkle with half of the cheese. Top with beans, corn, chicken and remaining cheese and bake until crust is crisp and cheese is bubbly, about 25 minutes. Sprinkle with cilantro, cut into 8 pieces and serve with more salsa on the side.

Beef and Veggies Rice Bowl

Serves two. Substitute shrimp, chicken, tempeh and/or any sale-priced vegetables when making this quick dish with no added fat!

Ingredients:
•••• 3 tablespoons rice vinegar
•••• 1 ½ tablespoons soy sauce
•••• 1 ½ tablespoons honey
•••• ⅓ pound beef flank, flap, tri-tip or top-butt sirloin steak
•••• ¼ pound green beans, trimmed
•••• 1 yellow bell pepper, cored, seeded and sliced
•••• ½ small yellow onion, sliced
•••• ¼ small head red cabbage, cored and roughly chopped
•••• 1 1/2 cups brown rice

DIRECTIONS: Arrange rack about 6 inches from the heat source in your oven broiler; preheat. Meanwhile, combine vinegar, soy sauce and honey to make sauce. Brush beef with ½ tablespoon of sauce and broil — watching closely to avoid burning — until medium-rare, 6 to 7 minutes; set aside. Arrange vegetables on a large sheet tray, toss with 1 ½ tablespoons of sauce and broil, stirring halfway through until softened and just browned, about 5 minutes total. Transfer rice and vegetables to two large bowls. Thinly slice beef and arrange over the top and drizzle with remaining sauce.

Pantry list, courtesy of Six O'Clock Scramble

Aviva Goldfarb, cookbook author and founder of The Six O'Clock Scramble online meal-planning service, shares her must-have pantry essentials.

Keeping these items on hand:
1)    Ensures that a meal can be prepared quickly at any time
2)    Reduces extra trips to the store for one item – the goal is to only shop once a week
3)    Allows one to take advantage of store specials or bulk purchases

Pantry Staples:

Spices:

Freezer Staples: