The Parsimonious Chef

Black Bean Soup

2011-01-23T16:34:00.004-05:00

I haven't been posting lately because I've been making tried-and-true recipes the last few weeks that I've ever already posted here or are so boring, they're really not worth sharing with the world. (Example: roasting broccoli in the oven. Delicious, but do we really need a recipe for that? No.)

This recipe comes from Simply Recipes, but I make it meat-free and it turns out really nice. I've never tried it with the ham hocks called for in the original, but after a traumatic experience using ham hocks in split pea a few years ago, I was pretty turned off from trying to incorporate them into this recipe. When I made this recipe last summer when I was back in California for a few days, I fried up a few pieces of bacon, drained off the oil, and began cooking the vegetables with a mix of the bacon fat and olive oil, then added the bacon back to the soup after it was finished, almost as more of a garnish than anything else. It is a nice addition, but not necessary.

Here's a super fantastic, low fat, healthy and delicious black bean soup. Quite economical, too.

Black Bean Soup

1 lb black beans
1/2 tsp salt
1/8 tsp baking soda
2 bay leaves

2 tsp olive oil
1 yellow onion, diced
1 carrot, diced
2 stalks celery, diced
4 cloves garlic, diced
1 sweet potato, diced
1 tbsp ground cumin
1 tsp ground chili powder
1 red bell pepper (you can swap out green if you're really looking to save money, but the red is prettier)
2 cups chicken stock
1 - 2 limes

cilantro
sour cream
avocado

In a large pot, soak black beans overnight. (Or, if you'd like to speed up the cooking process, add about 8 cups of hot water, cover, bring to a boil, then turn off heat and let sit for 1 hour.) Rinse the beans and add back into the pot with the salt, baking soda and bay leaves. Cook for 1.5 hours. Remove from heat (and pot, if you only have one to use), reserving their cooking liquid, minus the bay leaves.

Over medium heat, add olive oil to a large pot. Add the onion, carrot, celery, garlic and sweet potato. Cook for about 15 minutes, then add the cumin and chili powder. Cook for 2 minutes. Add the cooked beans, sweet potato and chicken stock, and simmer for about 1/2 hour.

Allow soup to cool slightly, and purée half the soup. Add the purée back into the soup and add the juice of a lime (or more, depending on taste preference, about 3 tablespoons should do it).

Garnish with cilantro, sour cream and avocado if desired.

And enjoy!

Roasted Vegetable & Kale Soup

2010-12-17T13:16:00.006-05:00

This is one of my favourite recipes from Elsa at Simply Recipes. Especially because kale is so healthy for you, not to mention always inexpensive, and yet challenging to find ways to incorporate it into one's diet easily (and tastily). Something with the process of cooking the greens in the squash, tomato, onion, garlic and broth base really helps to extract the bitterness from the kale. And it smells up your apartment something delicious.

Roasted Vegetable & Kale Soup
from SimplyRecipes.com and ever-so-slightly adapted

1/2 lb of white beans, soaked overnight
1 tsp. baking soda
4 cups water

4 - 6 cloves of garlic
1 onion, chopped
2 large tomatoes (if there are no ripe tomatoes at the supermarket, definitely swap them for a can of whole tomatoes -- add them after roasting the vegetables, before pureeing)
1/2 butternut squash, cut into 1" pieces
3 carrots, chopped
Olive oil

4 - 6 cups vegetable broth
1 bunch kale, rinsed and chopped into 1" pieces
1 bay leaf
2 - 3 sprigs fresh thyme
salt
pepper

In a large pot, soak beans overnight. Drain and rinse, then cook beans with water and baking soda for about one hour.

Preheat oven to 400. In a bowl, combine garlic, onions, tomatoes (if roasting; if using canned, add before puréeing), and half the chopped squash and carrots. Toss with 1 tbsp olive oil. Arrange on a baking sheet. Toss the remaining squash and carrot in a teaspoon or two of olive oil and arrange next to the other vegetables on a baking sheet. (The reason for doing this is you'll purée the onion/garlic mixture but want to reserve some carrots and squash for the soup. It saves picking out pieces with tongs later on. Been there, done that.)

Roast the vegetables for about 45 minutes, checking halfway through to toss if necessary.

When vegetables have roasted, bring vegetable broth to a simmer on the stove (a good time to add canned tomatoes and their liquid, if using). Add the garlic/onion/carrot/squash mixture to the broth and simmer for a minute or two. Using a handheld immersion blender, blend the soup, or allow to cool for a minute or two and blend in a blender in small batches. Return to the pot and bring back to a simmer.

Add the kale, bay leaf and thyme, and bring soup to a boil, then reduce to a simmer and cook for 45 minutes.

Add the beans and their cooking liquid (there should not be much) and the carrot and squash. Cook for an additional few minutes and adjust salt and pepper as desired.

Goulash Soup

2010-12-09T22:05:00.003-05:00

It's been a while since I've posted, but that's because a few exciting changes have happened since I blogged last. I was offered a job at an agency in Boston and moved up here last week! But now, my kitchen stuff is unpacked, I'm settled into my new job, and figuring my way around my new kitchen.

So my days of freelancing and idling around my apartment cooking up tasty treats have come to close, but now that I'm adjusting to life entirely on my own (it's the first time I've ever lived in an apartment by myself), I think there will be lots of alone time for cooking and experimenting in the kitchen.

Since it's been seriously cold outside (27 degrees today when I checked around 4pm), I've been wanting to christen the stove by cooking up a big pot of soup. So, I put on this Scion sampler I've had lying around for a few years (found it in the trash at my last full time job) and got to work preparing one of my favourite stand-by recipes, Hungarian Goulash soup.

I think this recipe originally came from watching a Food Network episode years and years ago where they'd visit some expert and get her family recipe. Since there are about as many versions of Goulash Soup as there are Hungarians, it should come with the disclaimer that I'm not Hungarian. In fact, I have scrawled in an old journal the goulash soup recipe told to me by our Hungarian family friend, Dodie, but I've actually never tried to prepare her version. Here's mine.

Goulash Soup

1 tsp olive oil
1 onion, finely chopped
1 tbsp Hungarian sweet paprika
1 tbsp butter
flour, for dredging beef
1 lb. beef stew meat, cut into 1" pieces
pinch of caraway seeds
1 carrot, diced (optional, I threw this in tonight because I had some carrots on hand)
1 potato, diced
1 Italian bell pepper, diced
4 - 6 cups beef stock
1 bay leaf
1 tbsp tomato paste

Cut beef into 1" pieces and dredge lightly in flour.

In a soup pot, heat olive oil over medium heat. Sauté onion until translucent, then add paprika. Cook paprika for a few minutes, adding butter, until paprika is well incorporated into onions.

Add beef, followed by caraway seeds, and brown the meat on medium heat for about 5 minutes.

Add carrot, potato, and bell pepper, followed by the beef stock, bay leaf and tomato paste.

Simmer for at least an hour, preferably 2, over low heat. The lower the heat and the longer you can cook, the more tender the meat.

Goat Cheese, Spinach and Apple Tart

2010-11-03T12:41:00.003-04:00

My friend Ellie recently went apple picking somewhere along the Hudson, and since my Saturday Pilates class conflicted with the timing of the day trip, I asked for a few apples and promised a homemade baked goody in return for the fruit. Initially I was going to try my hand at something sweet, but was having visions of something combining apples and goat cheese. A little Googling later, I came across this recipe on a site from the UK that sounded pretty heavenly, although described using the metric system. So, I present to you my version of this savory treat, which is in many ways more a quiche than a tart, due to the eggs and cream. But, it's delicious, and a great warm treat for a cold November day.

Goat Cheese, Spinach and Apple Tart
makes one 10" pie

Dough

2 sticks butter
2 1/2 cups all purpose white flour
1/8 tsp nutmeg
1 tsp salt
1 tsp sugar
6 to 8 tbsp ice water

Before starting this endeavour, make sure you have a bit of time to dedicate to this process. This is a good project when you are multi-tasking other chores around the house, and certainly make dough well ahead of time since it needs at least an hour after combined to hang out in the fridge getting nice and cold.

First, dice the butter into a bowl or tupperware container and stick into the freezer for a minimum of 15 minutes, up to an hour. (A minimum of 15 minutes is fine though.) Then in a large mixing bowl, combine the flour, nutmeg, salt, and sugar. Get the ice water ready; a few ice cubes in a bowl of cold tap water is good. Now, add the ice pieces to the flour mixture and using a dough cutter, begin to incorporate the butter into the flour. You should work fairly fast, as the key to success here is allowing the butter to stay as cold as possible.

When you've made small pea-sized pieces of buttery dough, still large enough to see the butter, but fairly well incorporated with the flour, begin to add the water, one tablespoon at a time. I used about 7 tablespoons, maybe 8, to make the most recent dough. (And if you're not making a savory tart, omit the nutmeg.)

Combine the dough into two large balls and flatten into a disc about 4 - 5 inches in diameter. Cover in plastic wrap and put in the fridge for at least one hour, or overnight.

This makes enough dough for two tarts, or one pie with a crust on top. So now you can make another tart or pie later on! Just keep the second one in the freezer and let it thaw in the fridge a few days before you're going to use it.

Filling

1 tsp olive oil
1 lb spinach, thoroughly washed and stems discarded
1 clove garlic
1 dash red pepper flakes
2 apples, peeled, cored and sliced into thin slices
3 eggs
4 - 6 oz. goat cheese
150 ml (about 2/3 cup) cream (I used light cream, you could use heavy cream)
1 tbsp fresh parsley
1 tbsp fresh marjoram (I used 1 tsp dried)
4 spring onions, sliced
salt and pepper

If your dough has been in the fridge for more a night, allow it to come to room temperature, about an hour. You only need half of the aforementioned dough recipe to make the crust for this tart. Preheat the oven to 350 F.

On a floured surface and using a floured rolling pin, roll out the dough into a circle, about 12" in diameter. Put in a 10" pie pan, cover with parchment paper and 1 lb of beans, and bake for 15 minutes. After cooking, remove parchment and beans and allow to cool for a bit (which will happen as you prepare the rest of the filling).

Once the crust gets into the oven, you can get started on the filling, washing and preparing the spinach for cooking, if you haven't already.

In a medium-sized pan, gently heat 1 tsp of olive oil and 1 or 2 cloves of minced garlic, as well as a few red pepper flakes. Add the spinach and wilt, about 5 minutes.

Remove from heat, and drain in a sieve. Once spinach has cooled a bit, you'll want to press the spinach through the sieve to remove as much excess water as possible.

Meanwhile, in a mixing bowl, whisk together 3 eggs. Crumble in the goat cheese, then add the cream and whisk together. Add the parsley and marjoram.

The crust should be well cooled at this point, so now's a good time to peel and core the apples, slicing them into thin slices and placing on the bottom of the crust (should be about 2 layers of thinly sliced apples).

When the spinach has cooled a fair amount, use your hands to squeeze out any excess liquid before adding to the cream and egg mixture.

Add the spring onions to the spinach-cream-egg mixture and stir to combine.

Pour the mixture over the apples into the crust.

Bake in an oven heated to 350 F for 15 minutes.

Makes one 10" pie, 8 small slices or 6 larger slices.

Turkey Chili with Zucchini and Bell Pepper

2010-10-25T16:57:00.002-04:00

I read Real Housewives star Bethenney Frankel's Naturally Thin over the weekend and came across this recipe for a turkey chili which I thought sounded really good. I make an amazing chili in the winter using my mom's ground pork-and-beef tried-and-true recipe, which is hearty and delicious and full of flavor, albeit high in fat and calories. I tried to make a turkey chili a few years ago using a recipe from Shape, but it came out rather bland and unappetizing (waaaaaay too many vegetables for my liking). So I thought I'd give this a go.

I made a lot of changes to this recipe since the ingredients listed in her book made one serving (who wants to go to the trouble to make one serving of anything, besides maybe a sandwich?), and added some of the spices and herbs that go in my mom's recipe. So, here is my variation on hers!

Turkey Chili with Zucchini and Bell Pepper

1 tsp extra virgin olive oil
1 onion, diced
4 teaspoons chili powder
3 teaspoons cumin
4 cloves garlic, minced
1 stalk celery, diced
1 small carrot, diced
1 red bell pepper, diced
1 lb ground turkey breast (what I got with the supermarket came with a bit more than a pound, so I used all of it)
28 oz. puréed canned tomato sauce
1 zucchini, diced
1 can (15 oz) pinto beans, drained and rinsed
1/4 tsp allspice
1/2 tsp dried oregano

Bring oil to medium heat in a large soup pot. Sautée onion and garlic until onion is translucent, then add celery and carrot. Cook for another minute or so, then add chli powder and cumin. Cook for about a minute to bring out the flavor of the chili powder and cumin, then add 1 red bell pepper, diced, followed by the ground turkey breast, breaking up the pieces of turkey as you go. Allow the turkey to cook for a bit, browning, then add the tomato purée.

Bring to a simmer. Cook for about 10 minutes and add the diced zucchini. Cook for about 20 minutes, add the pinto beans, allspice and oregano, and cook for at least 20 minutes, longer if you have the time. This is almost as delicious as my mom's super fatty traditional chili!

Spinach, Tomato and Chickpea Stew

2010-10-25T16:49:00.002-04:00

I made this the other week to have on hand for lunch and dinner, and I think it's one of my healthiest, cheapest and easiest recipes to prepare. I originally found the recipe in a cookbook I borrowed from a friend, and I can't remember the name of the book! So please, don't sue me. I add chicken to this to bulk it up, and it makes about 3 servings, possibly 4 if you're eating a salad along with it or another side. I like to top if with a little freshly grated parmesan cheese if I have it on hand. One of the best things about this recipe is that you can make it at any time of the year, substituting fresh or frozen ingredients depending on the time of year (baby spinach and cherry tomatoes instead of frozen chopped spinach and canned tomatoes, for example). Which means that if you keep the frozen ingredients on hand, this is a quick and easy dish to prepare when you've got nothing else in the house.

Spinach, Tomato and Chickpea Stew

4 chicken thighs, bone in, skin removed
seasoning

1/2 tbsp extra virgin olive oil
1 large red onion or 1/2 white onion, sliced
2 garlic cloves, minced
1 - 2 tsp sweet paprika
pinch of cayenne
1/2 tsp ground coriander
1 package (10 oz) frozen spinach or 4 cups baby spinach
1 can (15 oz.) diced tomatoes or 2 large tomatoes, cored and diced, or 1 pint cherry tomatoes, halved
1 can (15 oz.) chickpeas, drained and rinsed
sherry or wine wine vinegar to taste

Cook the chicken thighs, about 20 minutes, either on the stove or in the oven. Remove from heat and cool.

In a pot, heat oil to medium and add onion and garlic. Cook until onion is translucent, then add paprika, cayenne and coriander. Add spinach and tomatoes and cook for about 5 minutes. Lower the heat, and add chickpeas and cook for another 5 minutes. While chickpeas are cooking, remove chicken from bone and shred. Add to the stew and simmer for an additional 5 - 10 minutes. Add a bit of sherry or white wine vinegar (just a dash or two) and serve with freshly grated parmesan cheese.

Minestrone Soup

2010-10-22T12:18:00.002-04:00

I may not have created a truly perfect Minestrone, but this recipe I'm slurping down on a cool fall day has come pretty darn close.

It's based off a recipe from Simply Recipes, one of my favourite food sites out there, in terms of sheer simplicity and wholesome dishes. But I played with a couple of things, in part because I couldn't be bothered to track down the salted pork it calls for (plus I find sometime too much pork in a soup dish to be rather unappetizing). The only thing I might do differently in the future is to use a bit more white beans; I personally am a big bean lover and would like to have even more floating around in the soup. But that small point aside, this soup is hearty and bold, with just a hint of smokiness coming from the bacon used in the onion-celery-carrot base. Delicious, and yields so many servings, I have lunches for at least 5 days and 2 servings tucked away in the freezer.

Minestrone Soup
(makes about 8 servings)

1 1/4 cup Great Northern beans, soaked over night and rinsed (about 1/2 lb, could use even more if you love beans like I do)
6 cups water or chicken or beef stock (I used 2 cups water and 2 packets of Herb's Ox beef broth seasoning)
1 bay leaf

2 strips bacon, diced
1 onion, finely diced
2 cloves garlic, diced
2 carrots, diced
1 celery stalk, diced
1/2 head of Savoy cabbage, cored and cut into thin strips (about 1/4" thick and 1" long)
1 15 oz. can Italian whole tomatoes, chopped
1 potato, diced
1 zucchini, diced
5 cups chicken or vegetable broth
1 rind from a block of Parmesan cheese (about 2" long and 1" thick)
Parmesan cheese, grated, for serving

In a large saucepan or stock pot, combine beans, water or stock, and bay leaf. Bring to a boil, then simmer for 1 hour.

In a separate stock pot, render bacon over low heat. Add diced onion and cook until translucent. Add celery, carrot, cabbage, tomatoes (and juice), potato and zucchini. (I add these as I'm finished chopping each one in sequence, allowing each to cook a little before adding the next ingredient, putting the lid on to allow the cabbage in particular to begin steaming.)

Add 5 cups chicken or vegetable broth (I used vegetable) and cook about 20 minutes. If you have a chunk of Parmesan cheese on hand, chop off the hard rind and drop it into the broth. It helps the soup to thicken and adds wonderful flavor, plus is a great way to use a typically unused piece of the cheese!

Towards the end of the 20 minutes, transfer about half the beans and liquid into a blender and purée (do this in small batches as hot liquid in a blender expands and can cause quite a hot mess). Add the puréed bean mixture into the soup, along with the remaining unblended beans and liquid. Simmer for an additional 10 - 15 minutes, adding any additional herbs you like (the original Simply Recipes recipe calls for parsley, which I omitted because I didn't have any on hand).

Serve with Parmesan cheese. I had some Italian sausage in the freezer that needed to get used up, so to the unfrozen servings, I cooked the sausages, blotted them with paper towels to get rid of some of the excess grease, and added them to the soup as well for a little additional sustenance.

Lemony Lentil and Spinach Soup

2010-10-04T13:13:00.002-04:00

This is one of my old standby recipes, something I like to make when the weather is just starting to get cold, but also when I feel like going very healthy and very cheap. I first started making this recipe in Spain -- before leaving to go to the English teaching program in Barcelona, I tore a bunch of recipes out of some issues of Shape magazine I'd purchased during the previous year, and set to work trying out a variety of healthy dishes. Which, looking back on it, was kind of an accomplishment, since a lot of the ingredients were hard to find in Spanish supermarkets. But not this recipe. Lentils are a Spanish staple, and frozen spinach and lemons were not hard to come by. As the years have gone by, I've added some chicken meat to the dish to make it a bit heartier; Shape's original recipe called for pairing the soup with a poached egg, but it's a lot of work to go through that every time you want to eat a lunch. I've brought this in for a work lunch countless times, and as it's on the lighter side of food, have often paired it with a 1/2 cup of lowfat cottage cheese and piece of fruit to help make it a little more substantial. Did I mention it is a breeze to make and pretty easy to clean up? Here you go. Cheap, healthy as can be, easy, and no mess. Every cook's dream.

Lemony Lentil and Spinach Soup (with chicken)

1 tsp butter or olive oil
2 small carrots, diced
1 - 2 celery stalks, diced
1/2 small onion, diced
1 clove garlic, minced
1/2 lb lentils (half a bag, usually)
1 bay leaf
salt and pepper
3 cups cold water

4 cups chicken or vegetable stock
12 oz frozen spinach
1 - 2 lemons, juiced (to taste)

4 chicken thighs, cooked and meat removed and diced

In a saucepan over medium heat, melt butter or olive oil, then add carrots, celery, onion and garlic, and cook for 2 - 3 minutes, until onion is translucent. Add lentils and 3 cups of cold water, plus salt, pepper and bay leaf. Cover and bring to a boil. When it's boiling, reduce heat for a simmer and cook for 25 minutes. (I usually cook the chicken thigh, skin removed, during the same time, first in a tsp of olive oil on the stove to gently brown, then in the oven for 25 minutes at 400 degrees.)

After 25 minutes, remove bay leaf, and pour contents of saucepan into a large soup pot. (If you're preparing the chicken, it should be done by now. I'd remove the pieces from the pan to allow them to start cooling so they can be added to the soup later.) Add the chicken stock, and turn on low heat.

As soup combines and warms, thaw spinach. (I don't have a microwave, so I tend to do this using hot water in the sink.) You don't have to totally thaw it, but you do want to get it a little less frozen solid so that you can squeeze the excess water out before adding it to the soup. Add the frozen spinach to the soup and combine, bringing soup to a simmer.

Prepare chicken meat and add to soup, followed by the lemon juice. The soup at this point really does not need to cook for much longer, just long enough to combine the flavors and heat through.

Nutritional info (for 4 servings): 383 calories, 8g fat, 2g saturated, 44g carbs, 36g protein, 18g fiber

Kasha With Vegetables

2010-09-22T17:04:00.002-04:00

I wish I could sing from the rooftops about how much I love kasha. I was first exposed to it at a restaurant in the old Jewish section of a small Czech town that I visited when I was interning at an agency in Prague. All warm and rich and mildly nutty, I think it's a sadly overlooked grain that is equal parts delicious and healthy. So here is the world's easiest recipe, taken straight off the box, and slightly refashioned with exact ingredient proportions. If there are other suggestions for delicious things that can be done with kasha, I would love to know. While I enjoyed a serving of this yesterday with a chicken thigh, I feel like it could be a great side salad at a party for a couscous-type salad during the colder months.

Kasha with Vegetables
serves 4 (or 6, as a side dish)

1 cup kasha
1 egg
2 tbsp butter
2 cups water or chicken stock
1/4 tsp salt
1/4 tsp pepper
1/2 onion, diced
1 clove garlic
2 carrot sticks, diced
2 celery stalks, diced
15 button mushrooms (although I'm sure crimini would taste splendid here), sliced
1/2 bell pepper (red would be prettier, but green was on sale), diced
1/4 cup chopped, fresh parsley

(I followed the package's instructions slightly incorrectly but everything turned out fine.)
In a saucepan, heat water, butter, salt and pepper and bring to a boil.

Lightly beat egg in a bowl. Add kasha and stir to coat kernels.

In a medium-sized skillet or saucepan, add egg-coated kasha. Cook over high heat for 2 to 3 minutes, stirring constantly until the egg has dried on kasha and the kernels separate.

Quickly stir into the boiling liquid. Cover tightly and simmer 7 to 10 minutes, until kasha kernels are tender and liquid is absorbed.

Meanwhile, in the medium-sized skillet, gently heat oil (I actually used about a tablespoon of the juice and oil that was leftover from cooking 4 skinless chicken thighs in a half tablespoon of olive oil) and add the garlic, onion, celery and carrot. Cook until the onion is soft and translucent, then add bell pepper and cook for about 3 to 4 minutes. Add sliced mushrooms and cook for 10 minutes.

When the vegetables are cooked, add the cooked kasha and stir. Heat through, and add the fresh parsley and season with salt and pepper to taste.

Nutritional info (for 4 servings, including about a 1/4 tbsp of olive oil that was in the juices added to the vegetables): 229 calories, 9g fat, 8g protein, 6g fiber

Turkey Sausage with Kale and Cannellini Beans

2010-09-20T21:04:00.002-04:00

I'm always on the lookout for recipes with kale. Let me clarify -- good recipes with kale. I know it's one of those "power vegetables" you hear hyped, but I've had it in soups and sautéed and found it pretty miserable. (I found a fantastic kale and roasted veggie soup on Simply Recipes that I love, but there's just not quite enough chill in the air to justify turning on the oven for too long right now.) In an issue of Prevention last year (I had a random subscription to Prevention -- long story) they had a great article on how to deal with greens, and the most illuminating pieces of information were to fully remove the tough, bitter stalks as well as to really simmer for quite some time to help break down the leaf's bitterness. So, I modified Fitness's instructions to only let the kale steam for a few minutes; I think kale needs closer to 20 in a covered pot on low heat, and the additions of tomatos also helps to counteract the naturally bitter taste of the green. This recipe will make 3 good-sized servings, which would be great on top of brown rice or tossed up with a little whole wheat pasta and some parmesan.

Turkey Sausage with Kale and Cannellini Beans
(adapted from Fitness)
serves 3

2 chicken or turkey sausages (I used Al Fresco's Sweet Apple Chicken Sausage, $5.99 for a package of 4, and froze the other 2)
2 tsp olive oil
1 clove garlic, minced
1 bunch kale, stems removed and cut into 1" thick strips
2 tomatoes, diced
1 15 oz. canned cannellini beans, rinsed and drained
1 tbsp balsamic vinegar
1 tsp dried basil (or 1 tbsp fresh)
salt and pepper

Brown sausage over low heat in a large nonstick pan, about 8 minutes. Remove from heat.

Add 2 tsp olive oil to the pan and allow it to gently cook for 1 minute. Add the kale and gently toss in the oil, then add 1 tbsp water and cover. Simmer for 10 minutes, then add the tomatoes and toss. Simmer for 5 minutes, then add the beans and toss. Add the balsamic vinegar, basil, salt and pepper. Continue to simmer uncovered for a minute or two to bring the flavors together.

Serve on brown rice, or mix with whole wheat pasta, a teaspoon of olive oil and freshly grated parmesan cheese.

Nutritional information: 356 calories, 10g fat, 42g carbs, 27g protein, 10g fiber

Southwestern Orzo Salad

2010-09-20T13:44:00.005-04:00

This is the salad I've been eating for the past few days -- it's kind of a variation on a lot of other salads I put together, as it combines lots of flavours I like, plus has plenty of protein and fiber. I had orzo on hand, not to mention lots of the other ingredients (half a pint of cherry tomatoes, for example, from the roasted beets salad earlier in the week), so when I came across it in Fitness, I decided to give it a shot.

Southwestern Orzo Salad
(adapted from FItness)
makes 4 servings

1 cup orzo
1/2 pint cherry tomatoes, halved
3/4 cucumber, seeds removed and diced
1 green or red bell pepper (I used green because they're always a lot cheaper)
1/2 cup frozen or fresh corn
1 15 oz can black beans, drained and rinsed
4 oz feta cheese, crumbled
1/4 cup chopped cilantro
1/2 lime
1/2 tbsp olive oil
1/2 tbsp red wine vinegar
1 tsp Dijon mustard
1 clove garlic, grated
salt and pepper to taste
cumin
coriander
chili powder
red pepper flakes

Cook orzo according to package directions, but err on slightly less time than the package calls for.

In a mixing bowl, combine halved cherry tomatoes, cucumber, diced bell pepper, corn, black beans, feta cheese, cilantro, and lime juice. Add cooked orzo (allow to cool for at least 5, but don't cool with tap water. I think one thing that makes this recipe nice is that the warm orzo helps extract the flavors from the fresh ingredients, allowing the cilantro to slightly wilt and the cheese to soften and incorporate slightly into the dressing) and combine.

Whisk together the olive oil, red wine vinegar, garlic and Dijon mustard in a separate container. Pour over salad mixture and toss. Add salt and pepper to taste, then a dash of cumin, coriander, chili powder and red pepper flakes, and toss again. This makes 4 big servings, which I ate with a slice of sourdough bread topped with cream cheese and some smoked salmon I received as a gift -- not a normal pairing (and not one I would really recommend) but since this is not crazy calorie-wise, you could certainly eat a small bit of chicken breast or other pairing if you wanted more food intake at a meal.

Nutritional information: 310 calories, 9.1g fat (4.7g saturated), 44g carbohydrates, 15g protein, 9g fiber.

Lunch: Roasted Beet and Goat Cheese Salad

2010-09-13T12:42:00.006-04:00

In keeping with my newfound desire to add some new recipes to my repertoire, I came across this salad recipe in the July 2010 issue of Self and decided to give it a try. I am a huge fan of beets, although I don't eat them very often, but after a delicious meal my friend Maya prepared when I was visiting Minneapolis a few weeks back that included a beet and Swiss Chard stir fry and a raisin-infused quinoa, I vowed I would do something again with the mighty beet before the month of September was up.

So here I am, in my kitchen, with beets roasting in the oven and some chicken thighs simmering on the stove. As I was preparing the beets for their roasting, I couldn't bear to part with the beautiful greens and quickly Googled to see if they're edible (they are) and what I could do with them. I found a recipe on one of my favourite sites, Simply Recipes, and decided to give a whirl. I bought 4 chicken thighs yesterday for $1.93 and thought I'd omit the bacon fat from the recipe and just use a leftover teaspoon or so to prepare the beet recipe. The chicken is simmering -- bone in, fat off -- in a half tablespoon of olive oil, prepared using juice from half a lemon, some Mrs. Dash's seasoning, a bit of salt and pepper, and a bit of ground thyme.

Roasted Beet and Goat Cheese Salad
(adapted from Self magazine, July 2010)

16 oz (about 4) medium golden and/or red beets (I opted for red)
2 cups arugula (I have red leaf lettuce on hand, so that's what I'll be using)
2 medium vine-ripened tomatoes (I have cherry tomatoes on hand)
1 fennel bulb, trimmed and thinly shaved
2 oz goat cheese, crumbled

The dressing called for in the recipe calls for grapeseed oil, which I don't have, plus sherry vinegar, honey, Dijon mustard and dark sesame oil. I made a dressing with 1 tbsp red wine vinegar, 1 tbsp olive oil, 1 tsp Dijon mustard and a 1 tsp honey, and used about 2 tsp on the portion of the salad I made. (I created a 'base' of tomato, fennel and beets, which I divided into 4 portions, 3 of which are now in the fridge, which I'll combine with the cheese, lettuce and dressing when I eat it next.)

Beet Greens
(adapted from Simply Recipes's Beet Greens recipe)

1/2 pound beet greens (I used the tops from a bunch of beets, it was probably a little less than 1/2 pound)
1/4 onion, finely diced
1 small garlic clove, minced
1/4 cup of water
1/2 tbsp granulated sugar
dash of crushed red pepper flakes
1 - 2 tsp apple cider vinegar

Wash the greens in a sink filled with cold water. Drain greens and wash a second time. Drain greens and cut away any heavy stems. Cut leaves into bite-sized pieces. Set aside. I used a small amount of the fat remaining from cooking the chicken in olive oil. Add onions, cook over medium heat 5 to 7 minutes, stirring occassionally, until onions soften and start to brown. Stir in garlic. Add water to the hot pan, stirring to loosen any particles from bottom of pan. Stir in sugar and red pepper. Bring mixture to a boil. Add the beet greens, gently toss in the onion mixture so the greens are well coated. Reduce heat to low, cover and simmer for 5-15 minutes until the greens are tender. Stir in vinegar, and serve.

Sunday: Dinner

2010-09-12T21:35:00.001-04:00

Tonight for dinner I made a new recipe from the September issue of Fitness magazine: Peanutty Thai Noodles with Sugar Snap Peas. I've been feeling like I need to introduce some new recipes and foods into my diet, and this seemed like an easy way to experiment with rice noodles. And it was! Preparation was super fast, the only changes I made to the recipe were to half the ingredients since the package of rice noodles I bought was 6 oz instead of the 12 oz called for. In the future, I'd probably stick to just make 6 oz as it yielded a huge amount of food, enough for dinner tonight, plus two more servings for future meals. And it's hearty: the chicken broth, peanut butter and soy sauce mixture cooks down and the just-cooked rice noodles absorb the nutty tang so that it feels quite rich and savory, with the cilantro and lime juice adding a wonderfully bright contrast. I ate a third of what I prepared and am stuffed. I also had half a zucchini I needed to use up, so I sauteed that in a teaspoon of olive oil along with half a tomato I had and a clove of garlic, plus a dash of oregano.

Peanutty Thai Noodles
(adapted from Fitness magazine)

6 oz thin rice noodles
1 cup low-sodium chicken broth (I only had Herb's Ox chicken broth on hand so I definitely did NOT have a low-sodium version of this meal)
2 tablespoons peanut butter, chunky or creamy (I used the creamy version of my favourite brand, New York'sPeanut Butter & Company)
1.5 tablespoons reduced-sodium soy sauce
1 cup fresh sugar snap peas
1/4 cup fresh cilantro
1/2 lime

Soak the rice noodles in hot water for 10 minutes; drain and set aside.
In a medium saucepan, whisk together chicken broth, peanut butter and soy sauce and bring to a simmer over medium high heat. Add the sugar snap peas and simmer, covered, for 2 to 3 minutes. Add the noodles and cook for an additional 3 to 5 mintues until the peas are tender and the liquid is absorbed.
Stir in the cilantro and lime juice.

400 calories, 10g fat, 22g carbohydrates, 4g fiber, 14g protein

Chicken Salad with Egg, Avocado & Tomato

2010-09-12T15:13:00.000-04:00

This is a family favorite that my mom makes. If I ever get a new digital camera (my latest one was destroyed at a wedding in Calistoga when someone knocked over a candle, spilling wax all over the lens... ugh!), I'll put up a pic of the pretty way my mom puts together the plate with a serving of chicken salad served on top of red leaf lettuce with alternating wedges of tomato, avocado and hard-boiled egg around the edges.

Chicken Salad (2 servings)

2 cooked chicken breasts (I prepared mine with 1 tsp of olive oil, some Mrs Dash's seasoning, fresh parsley and lemon juice)
1 celery stalk
1/2 red onion
1 tbsp chopped capers
1 - 2 tbsp lowfat mayonnaise
1 tsp Dijon mustard
salt and pepper to taste

Dice the chicken, celery, red onion and capers and mix together with the mayonnaise, mustard, salt and pepper. Serve on top of red lettuce with alternating wedges of tomato, hard-boiled egg, and avocado (in 1 serving, 1/2 a tomato, 1 egg and 1/4 avocado). Drizzle with red wine vinegar vinaigrette (2 tsp red wine vinegar, 1 tsp olive oil, 1/2 clove garlic, salt and white pepper).

Lunch: Macaroni & Cheese with Broccoli & Chicken

2008-09-30T20:55:00.000-04:00

Since the weather is getting cooler, I have been more inclined to make microwaveable dishes to take in for lunch. I made a chicken & broccoli mac & cheese last fall and made this based on some previous learnings, adapted from a recipe I found on Epicurious. I even had a package of whole wheat macaroni to use up, so that saved some costs on this particular dish this week.

Macaroni & Cheese with Broccoli & Chicken
makes 4 servings

1 1/4 cup dry whole wheat macaroni
1 large chicken breast
1 package frozen broccoli florets, thawed
2 tablespoons butter
2 tablespoons flour
1 cup half and half (or whipping cream, but half and half has less fat)
.75 cup shredded Asiago cheese
.75 cup shredded Cheddar cheese

In a large pot, bring salted water to a boil. Cook macaroni for about 12 minutes, then drain.

As water is coming to a boil, in a sautée pan, heat a small amount of olive oil (about 1 tsp). Sautée chicken breast til cooked through and remove from heat. When the chicken has cooled for a while, dice.

In a saucepan, melt butter and add flour. Cook for about 2 minutes to create a roux. Slowly whisk in half-and-half, then stir as adding cheese. It creates a luscious, gooey sauce.

In the saucepan or a large mixing bowl, combine pasta, chopped broccoli florets, chicken and sauce. Add salt and pepper as necessary.

Costs

Chicken breast $2.19
Cheddar cheese $3.15
Asiago cheese $4.67
Half and half $1.50
Broccoli $1.39

Total costs: $12.90
Cost per meal: $3.23

Lunch: Fresh Linguine with Sausage and Savoy Cabbage

2008-09-30T12:01:00.000-04:00

I found this recipe on Shape's website and should have followed it to a T, but instead I opted to try another route to their suggestion of cornstarch and ended up making some kind of a balsamic reduction sauce which worked out nicely. Here's Shape's recipe verbatim. This whole meal was super cheap since I had half of a savoy cabbage from the preceeding week's borscht as well as 2 chicken sausages from another meal made a while back.

Fresh Linguine with Sausage and Savoy Cabbage
serves 4

2 chicken sausages (about 5 ounces total)
1 small red onion
1/2 wedge savoy cabbage
1 tablespoon balsamic vinegar
3/4 teaspoon cornstarch
3 teaspoons olive oil, divided
1 cup reduced-sodium chicken broth
1/4 teaspoon freshly ground
black pepper
1 12-ounce package fresh linguine

Bring a large covered pot of water to a boil over high heat. Reduce to low and simmer covered until ready to cook pasta. Meanwhile, cut sausage into diagonal pieces, slice onion to make 1/2 cup, and shred cabbage. In a small bowl, mix vinegar and cornstarch.

Heat 2 teaspoons oil in a large nonstick skillet over medium-high heat until hot but not smoking. Add sausage, reduce heat to medium, and cook 1 minute. Turn sausage and cook another minute. Add remaining 1 teaspoon oil, onion, and cabbage and sautée 1 minute. Add broth and 1/4 cup cold water; bring to a boil over high heat. Stir in cornstarch mixture and pepper. Cook, stirring, until liquid is a little glossy, about 30 seconds. Set aside.

Return pasta water to a boil over high heat. Add linguine and cook uncovered according to package directions, about 2 minutes. Drain in a colander. Add drained pasta to sausage and sauce in skillet and toss gently to combine. Divide among four plates and serve immediately.

Costs
Fettucine $2.79
Red onion $.46
Chicken broth $1.35
Sausage $3 for 2 (from a previously purchased package)

Total: $7.60
Cost per meal: $1.90

Lunch: Borscht Soup

2008-09-14T13:48:00.000-04:00

I was inspired to make this about a month ago when I was reminded of its existence at a Polish restaurant down the street from my house. Why had I never ventured to make this particular soup before, as I have tried to make virtually every other soup that I enjoy, I wondered. So I did some research, and settled upon trying this recipe from a soup cookbook my aunt gave me a few years ago for Christmas, as it was one of the few I found that didn't require procuring a cut of beef from a butcher. I have no doubt that using beef shank would make an amazingly richer, more heavy soup, but this one turned out amazingly well -- a clear, delicate, bright purple broth (both in colour and flavour), with a hearty amount of vegetables to balance the flavour of the beets. I can't wait to try it again, next time with the aforementioned beef shank.

Borscht
makes 5 large, lunch appropriate servings

3 beets
2 slices bacon, chopped
1 large onion, finely diced
1 carrot, peeled and cut into matchsticks
1 parsnip, peeled and cut into matchsticks
1 celery stalk, cut into matchsticks
1 leek, sliced
1/2 savoy cabbage, sliced
1 1/2 quart chicken or vegetable stock
2 cups reserved beet juice (from boiling the beets)
3 beets, parboiled, peeled and diced (wear gloves!)
1 teaspoon marjoram
4 parsley stalks, chopped
2 cloves of garlic
2 bay leaves
1/4 cup fresh dill (or about 1 tablespoon dried, which is what I used)
pepper to taste
red wine vinegar to taste (about 1 tablespoon)
sour cream for garnish

In a large saucepan, cover beets with water and bring to boil. Boil for 12 - 15 minutes, until beets are partially cooked. Strain, reserving liquid from beets. Allow beets to cool. Return liquid to saucepan and simmer until it's needed later on in the recipe (this will allow the liquid to reduce some and concentrate its flavour).

In a soup pot, cook bacon until crisp, over medium heat. Add onion and cook for 2 minutes. Add carrot, parsnip, celery, leek and cabbage. Cook about 5 minutes, then add cabbage. Cover pot and cook over low heat for 10 minutes, allowing cabbage to wilt. Add stock. Using gloves, peel and prepare beets. Add beets, then add 2 cups of simmering beet liquid. Add marjoram, parsley, garlic cloves and bay leaves. Bring to a simmer and simmer, uncovered, for about 45 minutes. Remove garlic clove and bay leaves, add dill, pepper, salt (if needed) and red wine vinegar. Cook for a few more minutes, then serve, with a dollop of sour cream.

One of the better dishes I've made in a long time. Now to find a butcher so I can try this with beef.

Costs

Beets $2.59
Cabbage $2.62
Vegetable broth (can) $1.39
Chicken broth (carton) $3.49
Red wine vinegar $3.79
Onion $1.10
Parsnip $.75
Carrot $.73
Leek $1.08
Garlic $.51

Total $18.05
Total per serving $3.61

Lunch: Farfalle with Summer Squash, Zucchini, Red Bell Pepper and Chicken Sausage

2008-09-08T22:40:00.000-04:00

I was planning for this week to be this big borscht experience, but when I got to the grocery store after the gym, I realised I'd forgotten the recipe. So I improvised and threw this together, knowing that I had plenty of farfalle pasta on hand already, plus some parmesan cheese, half an onion, and a wee bit of heavy cream that needed to be used up. Thankfully, this dish turned out delicious (thanks no doubt to the cream).

Farfalle with Summer Squash, Zucchini, Red Bell Pepper, and Chicken Sausage
(4 lunches)

2 cups dry rainbow farfalle pasta
1 tbsp. olive oil
1/2 white onion, diced
1 red bell pepper, sliced
1/2 yellow summer squash, sliced
1/2 zucchini, sliced
2 chicken sausages (I bought some made with spinach and feta cheese -- all that was left when I did my shopping)
8 oz. tomato sauce
1/2 tbsp. heavy cream
salt
pepper
1 tsp. dried basil
dash of dried thyme
1/2 cup grated parmesan

Cook farfalle according to package directions; cool. While pasta begins cooking, sautée white onion in olive oil for about 2 minutes. Add red bell pepper and sautée for about 5 minutes. As red bell pepper cooks, heat a small frying pan and begin to cook sausages. Add summer squash and zucchini to red bell pepper and onion and cook, about 10 minutes. When sausages are finished, removed from heat and allow to cool. Add tomato sauce to pepper and squash mixture and simmer for about a minute, then add cream. Add salt, pepper, basil, and thyme. Slice sausages and add to vegetables. Stir well, then remove from heat.

In a large bowl, combine pasta and sauce, then add parmesan and toss a few times to coat. And voilà. A delicious pasta that will heat up well for lunch.

Costs:

Red bell pepper $1.75
Yellow squash $1.67
Zucchini $1.71
Tomato Sauce $.70
Sausages $3 for 2 ($6 for 4)

Total cost: $8.83
Cost per meal: $2.21

Potato Leek Soup (Vichyssoise)

2008-08-24T16:38:00.000-04:00

I couldn't believe summer is nearly over and I haven't prepared two of my favourite summertime soups, Gazpacho and Vichyssoise. Both are soups I got good at making while living abroad -- Gazpacho in Madrid, and Vichyssoise in Hamburg. In part because in both apartments I had access to an immersion blender, a truly wonderful invention that is fun to use. In Spain I was constantly experimenting with sauces (a particularly decadent red bell pepper pasta sauce comes to mind) and in Hamburg, I tended to use the blender more for soup. Here's my recipe for a delicious vichyssoise -- its rich, delicious taste deceives how simple and easy it is to prepare.

Potato Leek Soup (Vichyssoise)
makes 5 servings

1 tbsp. butter
1 tbsp. olive oil
1 white onion
6 leeks, white and pale green part, thinly sliced
3 baking potatoes, peeled and diced
4 cups chicken stock
1/4 cup heavy cream
pepper

In a large pot over low heat, add onion, butter and olive oil. When onion begins to sweat, add leeks and continue to sweat until the leeks and onions are limp and translucent. Add potatoes and cook for about a minute, then add chicken stock. Bring to a simmer, then cover and cook for about 45 minutes. After 45 minutes, add cream and cook, uncovered, for about 5 minutes. Add freshly cracked pepper and remove from heat. Allow to cool for about an hour, then purée with a blender (handheld or upright).

Cost

Leeks $2.93
Onion $1.01
Potatoes $2.52
Chicken Broth $3.99
Cream $1.39

Total: $11.84
Cost per meal: $2.37

Nutritional Information: 206 calories, 6g total fat, 2g saturated fat, 10mg cholesterol, 472mg sodium, 34g carbohydrate, 4g dietary fiber, 2g sugar, 6g protein, 4% vitamin A, 26% vitamin C, 8% calcium, 14% iron. Also a good source of magnanese.

Lunch: Summery Pasta Salad

2008-08-04T22:27:00.000-04:00

I saw this recipe in a recent issue of Shape and decided to modify it slightly to use up a few ingredients I had on hand from last week's lunch. It's loaded with vegetables and I added some chicken breast to it to give it some added protein.

Summery Pasta Salad
(makes 5 servings)

2 cups dry tri-colore fusilli or bowtie pasta
2 chicken breasts, sautéed, cooled and diced
1/4 onion
1 cup broccoli florets
1 cup cauliflower florets
1/2 red bell pepper, diced
1 cup green beans, cut into 1/2" pieces
1 cup sugar snap peas, cut into small pieces
1 yellow squash
4 scallions
1/2 cup grated parmesan cheese
2 cloves garlic, grated
2 tablespoons olive oil
1 lemon, juiced
1 tablespoon sherry vinegar
2 - 3 tablespoons chopped fresh parsley
1 - 2 tsp. dried basil
salt
pepper

Bring water to a boil. Cook 2 cups dry pasta until ready (approximately 12 minutes). Drain and cool.

As pasta cooks, sautée onion in 1 tbsp. olive oil for about one minute. Add broccoli and cauliflower and sautée, for about 5 minutes. Add red bell pepper, green beans, sugar snap peas, and garlic; cook for about 5 minutes. Add squash and cook for about 5 minutes more. Chop scallions and set aside.

In a large bowl, add 1 tbsp. olive oil, juice of 1 lemon, sherry vinegar, garlic, parsley, and basil and mix well. When the vegetable mixture is finished cooking through, add pasta, vegetables and raw scallions to the bowl and mix well. Grate parmesan over mixture and toss, adjusting salt, pepper and other seasonings to your desired taste.

Costs

Yellow squash $.91
Basil $3.69
Parmesan $7.58
Pasta $2.89
Green beans $.92
Scallions $.50
Broccoli & cauliflower florets $3.04
Chicken breasts (2) $2.67
Red bell pepper $1.28

Total: $23.48
Cost per meal: $4.70

These costs are slightly misleading as I used about a quarter of the parmesan cheese, a quarter of the box of pasta, and have green beans, sugar snap peas (which I can't find on the receipt for some reason), scallions, broccoli and cauliflower florets, and half a red bell pepper to use up in some other meal this week (probably will do a stir fry).

Lunch: Mediterranean Salad

2008-07-27T16:58:00.000-04:00

I was struck with a desire to do something this week that had mozzarella in it. So I did a little research and came upon this recipe for a Mediterranean Orzo Salad with mozzarella, cannellini beans, and all sorts of other good-for-you components, tossed together with a lovely dressing. I had to restrain myself from devouring the entire bowl so that I'd have enough for 4 servings to take to lunch this week.

Mediterranean Orzo Salad with Mozzarella and Cannellini Beans
(makes 4 - 5 servings)

1 cup orzo
1 1/4 cup grape tomatoes, halved
1 cucumber, peeled, halved and sliced
4 scallions, finely sliced
20 Kalamata olives, pitted and halved
10 - 15 mozzarella balls, quartered
1 jar (6.5 oz.) artichoke hearts, drained and halved
1 can (15 oz.) cannellini beans, rinsed and drained

Dressing

1/4 cup lemon juice
1 tbsp. olive oil
1 tbsp. red wine (or sherry vinegar)
1 tbsp. parsley
1 tbsp. basil (I left this out and just used oil from the mozzarella balls that was loaded with basil instead)
1 tsp. dried marjoram
salt and pepper to taste

Prepare orzo by bring a pot of water to a boil. Add the orzo slowly, stir, and bring back to a boil. Cook for 10 minutes, drain, and cool.

In a large bowl, combine cucumber, tomato, scallions, olives, mozzarella, artichokes and cannellini. Combine, then add orzo once cooled. Prepare dressing and toss thoroughly to coat.

Costs

Cucumber $.99
Tomatoes $2.50 (I used about 3/4 of the package, so I have some for another meal)
Cannellini beans $.79
Mozzarella $5.99 (I used all but 5 balls, so I can use those in future salads or meals)
Scallions $.89
Lemon $.50
Parsley $.99
Orzo $7.99 (for a huge tub of it, I have enough now to make this recipe like 5 more times)

Total cost: $5.16

Lunch: Lentil Salad with Bell Pepper and Goat Cheese

2008-07-14T00:31:00.000-04:00

Inspired to use up some dried lentils I've had on my shelf for quite a few months, I looked up some lentil salad recipes and put this together for lunch, adding some chicken so it will be as filled with protein as it is with fiber. It's quite tasty already and I think the ingredients will meld together nicely over the next few days in the fridge.

Lentil Salad with Bell Pepper and Goat Cheese
makes 3 - 4 servings

Lentils

1 cup lentils, rinsed
1/2 carrot, fined diced
2 stalks celery, finely diced
1 clove garlic, minced
1/2 chicken bouillon cube

Salad

1 red bell pepper, seeded and diced
1/2 red onion, diced
1 tomato, seeded and diced
4 thin chicken cutlets, cooked, cooled and cubed
3 oz. goat cheese

Dressing

1 tbsp. olive oil
1 tbsp. sherry or red wine vinegar
1 tsp. dijon mustard
1 clove garlic, minced

In a pot, combine rinsed lentils, celery, carrot, garlic, bouillon cube and enough water to cover by about a 1/2 inch. Bring to a boil, then cover and simmer for 35 minutes. Check halfway and add more water to cover if necessary. Around 35 minutes, remove cover and continue simmering for about 10 minutes, til most of the water has evaporated. Cool and drain excess water through a sieve.

In a big bowl, combine remaining ingredients, add lentils and dressing and toss well. If you've got parsley on hand (I didn't), it would be a nice herb to add, along with freshly cracked black pepper and a dash of salt. Otherwise you could add a little oregano.

Costs

Red onion $.43
Dijon mustard $3.19
Red bell pepper $.46 (the girl at the supermarket accidentally rang it up as a red onion! Yay!)
Tomato $.86
Goat cheese $3.49
Chicken cutlets $2.90
Carrot $.76

Total: $12.09
Cost per lunch: $3.02

Nutritional Information: 364 calories per serving, 10g fat, 4g saturated, 46mg cholesterol, 552mg sodium, 37g carbohydrate, 14g dietary fiber, 7g sugars, 32g protein, 56% vitamin A, 83% vitamin C, 11% calcium, 36% iron. Also a very good source of vitamin K (48%), niacin (42%), vitamin B6 (39%), phosphorus (46%), manganese (47%), and folate (78%).

Lunch: Mexican Chopped Salad with Honey Lime Vinaigrette

2008-07-08T21:25:00.000-04:00

I made this salad last summer and I remember it being so delicious! So delicious in fact that I have been eagerly anticipating summer just so I could make it.

Mexican Chopped Salad with Honey Lime Vinaigrette
makes 4 servings
adapted from Self

Romaine lettuce (about 8 leaves)
2 chicken breasts
1 can (15.5 oz.) black beans, rinsed and well-drained
2 tomatoes, seeded and diced
3/4 cup canned corn
2 small radishes, thinly sliced
1 red bell pepper, diced
4 oz. feta cheese (the original recipe calls for fat-free, but I opt for the cheapest option at the supermarket which is full-fat)
1/2 red onion (the prettiest way to go, but I improvised and used up what I had in the fridge -- 1/4 white onion and 2 scallions)
Avocado

Dressing

2 limes (1/4 cup juice)
1 tbsp. olive oil
2 tbsp. honey
2 tbsp. fresh cilantro, chopped
1 garlic clove, minced
1 - 2 tsp. finely chopped jalapeño (I used a little less than half)

Cook chicken breast for about 10 minutes in a small amount of oil, until cooked through. Set aside and cool.

In a large bowl, mix all ingredients for salad except the lettuce and avocado. Mix a few times to bring the ingredients together. Prepare the dressing and pour about half over the salad mixture. Divide into containers for lunch. Chop the romaine and add on top of the divided salad mixture. Pour the remaining dressing equally over the four salads. Each day, add 1/4 of the avocado to the salad before eating.

Costs

Red bell pepper $2.79
Jalapeño pepper $.18
Romaine lettuce $2.15
Corn $1.69
Black beans $1.09
Cilantro $1.39
Feta cheese $2.60
Tomatoes $3.19 (for three)
Avocado $1.99
Chicken breast $5.39 (for two)

Total: $22.46
Cost per meal: $5.62

Nutritional info: 536 calories, 19g fat, 6g saturated, 98mg cholesterol, 52g carbohydrate, 14g fiber, 14g sugar, 43g protein, 86% vitamin A, 99% vitamin C, 22% calcium, 26% iron. Also a good source of vitamin K (101%), niacin (72%) and folate (65%).

Fried Rice

2008-07-07T11:21:00.001-04:00

I made this last week for a dinner and two lunches, to use up some rice I'd cooked last week for fajitas.

Fried Rice
makes 3 servings
(you can easily adjust the ingredients to make more servings)
adapted from Bowl Food

1 egg
approximately 1/2 tsp. butter
1 - 2 tbsp. olive oil
1/2 red bell pepper, thinly sliced into 1" strips
1/2 carrot, thinly sliced
1 stalk broccoli (I just used the florets)
2 handfuls snow peas, rinsed and trimmed (can substitute 1/2 cup frozen peas)
1 clove garlic, minced
.25 lb pork sausage
2 cups cold, cooked white rice
1/4 cup canned corn, rinsed
3 scallions, thinly sliced
2 - 3 tsp. sesame oil
2 tbsp. low-sodium soy sauce

In a small pan, coat a pan with a small amount of butter (less than 1/2 tsp.). Whisk egg in a bowl and add to the pan. Gently move pan to coat bottom with egg and let cook over medium heat until small bubbles appear. Flip the egg and cook through to the other side. Remove from heat and let cool on a plate.

Heat 1 tbsp. oil in wok or large frying pan. Add red bell pepper and carrot. Allow to cook for a minute, then add broccoli, snow peas and garlic. After a minute, add pork sausage. (I cooked the pork sausage whole until it browned on both sides, then removed, allowed to cool, sliced, and added back to the mixture.) Cook for about five minutes, add a small amount of oil, and add rice. Incorporate the rice well, breaking up any lumps the rice may have formed. After the rice has fried for about a minute, add the corn and scallions, mixing frequently.

Thinly slice the egg and add to the mixture. Toss well, add sesame oil and soy sauce, stir again and remove from heat. Allow a few minutes to let the mixture's flavours incorporate. And voilà. An American girl's version of Fried Rice.

Costs

Broccoli $2.29
Corn $.89
Snow Peas $2.58
Pork Sausage $2.28
Carrot $.78
Red Bell Pepper $1.56
Scallions $.89

Cost per meal: $3 I had a lot of the pricier ingredients on hand, including the sesame oil. I put the other half of sausage in the freezer, used 1/4 of the red bell pepper in a salad I took with me on a bus ride on Thursday, and used the remaining vegetable ingredients tonight in a stir fry with a bit of chicken and some whole wheat noodles. The other half of the stir fry is tomorrow's lunch. And the rest of the week's lunches will fall out of tomorrow's dinner.

So, for just an additional $1.69 for noodles and 2 chicken thighs (4 for $4.61, two are now in the freezer), that's 5 meals for just $3.50 each (not to mention some sausage and chicken in the freezer for future meals). Not bad!

Nutritional Information: 496 calories, 23g fat, 6g saturated fat, 20% sodium, 55g carbohydrate, 8g dietary fiber, 8g sugar, 20g protein, 96% vitamin A, 262% vitamin C, 12% calcium, 30% iron. Also a good source of Folate (59%) and Vitamin K (247%). (Note: I couldn't find soy sauce on Nutrition Data so this is an estimation and probably contains more sodium than these figures.)

Christine's Easy Peasy Chocolate Cake

2008-06-25T15:39:00.000-04:00

I asked friends to contribute their delicious recipes for cheap eating, and Christine sent me back this delicious recipe for cake. Yum, cake. Perhaps over the weekend I can prepare one of these.

Says Christine, "If you splurge on the Kahlúa, it costs a bit more..but I don't think I have ever spent more than $20 on this cake ... maybe less."

Easy Peasy Chocolate Chocolate Chip Cake

1 box chocolate cake mix with pudding
1 cup mayo (full fat or low fat; I use Best Foods or Vegenaise)
1 cup Liquid (it can be water, soy milk, whatever you like. I sometimes put a cup of regular coffee or Kahlúa for a little kick)
3 eggs (you may also substitute egg beaters or applesauce for vegans)
2-3 cups chocolate chip mini chips

Dump cake mix, mayo, liquid, and eggs in mixer. Beat until smooth. Then turn off mixer and with a spatula, fold in chocolate chips. VERY IMPORTANT that you do this. I warned you. Carry on.

Coat pan (furiously) with Pam and bake in a deep round pan. Just something big enough that you can fill 3/4 of the way full but not small enough that it will overflow. If you use a long pan you'll have to adjust (shorter time) the cooking time. This ain't brownies folks.

You can also use two (or three!) smaller pans and layer the cake with jam (seedless strawberry jam and fresh blueberries are great) or frosting (I use a yummy Peanut Butter one that is to die for) in the middle. It's also good just by itself with a little dusting of powder sugar on top.

Bake for 30-40 min at 350 degrees or until you stick a toothpick (or knife) in the middle and it comes out dry. Remove from the oven and let cool for 30-40 min or until cool. Cut and serve.

Super rich and delish! This cake will make you look like the queen (king) of the party.

Flank Steak

2008-06-23T22:45:00.000-04:00

In order to make this week's lunch, I needed to prepare the meat. I bought a .83 lb flank steak and tried out my mom's amazing marinade, which requires a good 24 hours soak in the fridge before broiling (or grilling). It's a large recipe, but my mom said she freezes it after using it and reuses it about 3 times.

Flank Steak Marinade

1 cup soy sauce (I used low-sodium)
1/4 cup vegetable or olive oil
1/2 cup sugar (my mom said she uses a little bit less)
1 jigger gin or vodka (I went without since I didn't have any on hand)
1 tbsp. toasted sesame seeds
3 - 4 green onions, thinly diced
1 clove garlic
1 tsp. fresh ginger (I probably used closer to 3)

Combine all the ingredients and let the steak marinade over night in the fridge for at least 12 hours. I prepared my steak by broiling it for about 5 - 7 minutes on each side. Doing this on a warm, humid New York night was probably not the wisest of decisions, but it makes your kitchen smells divine and gives the meat a delicious crust on the outside.

Costs

Sesame seeds $2.49
Kikkoman Lite Soy Sauce (large bottle) $3.49
Ginger root $.72

Total: $6.70
approximate cost per use: $2.24 (if you use it 4 times total -- you should also have plenty of soy sauce, ginger and sesame seeds left over for other meals)

Lunch: Steak Salad

2008-06-23T13:38:00.001-04:00

I have been wanting to make a steak salad for a long time now, and when I had delicious flank steak at my parents' a few weeks ago while visiting them in Marin, I decided to finally go for it. At the very least, I'd learn my mom's recipe for the marinade (see above). After eating a couple slices tonight for dinner, I sliced the rest of the meat and combined the following ingredients.

Steak Salad with Lemon Vinaigrette
makes 4 lunches

cold, cooked steak, thinly sliced (about .75 lbs)
red leaf lettuce
2 tomatoes, quartered
1 cucumber, thinly sliced
1/4 red onion, thinly sliced
1 hard-boiled egg, chopped (optional - I had one in the fridge I wanted to use up)
4 oz. parmesan cheese
1 tbsp. walnuts, toasted

Lemon Vinaigrette

juice from 1/2 lemon
1 tbsp. and 1 tsp. olive oil
1 tbsp. sherry vinegar
1/4 tsp. dijon mustard
1 tsp. honey
1 clove garlic, grated
1/8 tsp. lemon zest

Combine tomatoes, cucumber, red onion, egg, walnuts and cheese. Divide into 4 containers, and top with some torn lettuce. Divide the sliced steak evenly between the containers, then place remaining lettuce on top. To prepare dressing, combine lemon juice, olive oil, sherry vinegar, mustard, honey and garlic, whisk well, then strain. On the day you're taking it to work, drizzle about a tablespoon of dressing into the container or over the dish if it's being plated.

Costs

Beef Flank Steak $9.44 (for .83 lb)
2 Tomatoes $2.49
Red Onion $.43
Cucumber $.99
Lemons $1.49

Cost per meal: $3.71 (this is slightly inflated since I ate part of the steak for dinner the first night, but it doesn't take into account the cost of the marinade)

Nutritional information per serving: 348 calories, 19g fat, 6g saturated fat, 13% sodium, 9g carbohydrate, 2g dietary fiber, 5g sugar, 35g protein, 90% vitamin A, 25% vitamin C, 23% calcium, 16% iron. Also a good source of Niacin (38%), Vitamin B6 (38%), Zinc (38%), and Selenium (52%).

Chicken Fajitas

2008-06-23T13:17:00.000-04:00

One of my summer favourites, I prepared this to have on hand for the week's dinner. Usually chicken breast would be a more typical choice, but chicken thighs were at a very good price at the supermarket and I happened to have a fifth in my freezer, so it worked out well. Also a nice way to use up the 1/2 bell pepper I had in my fridge from last week's Three Bean Salad.

Cilantro Lime Marinade
makes enough for 4 - 5 pieces of chicken
adapted slightly from The Joy of Cooking

2 limes (1/4 cup lime juice)
1 tbsp olive or vegetable oil
3 tablespoons chopped cilantro
2 scallions, chopped (if you don't have scallions, substitute with 1/2 small red onion, diced)
2 cloves garlic, minced
1/4 tsp. cumin
1/4 tsp. coriander
1 tsp. red pepper flakes
1/8 tsp. anise (optional)

Last night I marinated one of the chicken thighs in the marinade while I prepared the rest of the ingredients for fajitas and meals for the rest of the week, placing the other four chicken thighs in a ziplock bag with the marinade once I began cooking the marinated thigh. They're sitting in the ziplock bag and I'll either cook them tonight in the stove or the oven. Another idea would be to cut chicken breast into strips and marinade or freeze so that the chicken pieces are ready to use at a later date. Thighs are not really typical fajita meat, but as I said before, they were very cheap so that trumped tradition.

I also prepared some rice (1/2 cup dry cooking with half a chicken bouillon cube), a can of low sodium black beans cooked with about a half cup good salsa), and 1/2 bell pepper and 1/4 white onion sautéed in a small amount of olive oil and a bit of the Cilantro Lime marinade. I made two fajitas using small, 6-inch whole wheat tortillas, topped with 1/2 chopped tomato, a bit of grated cheddar cheese and a dash of hot sauce.

Now I've got some good things waiting for me in the fridge for the week that I can use either separately or combine into other things -- I might turn two of the chicken thighs into meat for a chicken salad one night, or use the rice later on for fried rice. Vamos a ver, as the Spanish would say.

Cost of certain ingredients (other than what I had on hand):
4 Chicken Thighs $1.63
Cilantro $1.39
Green Bell Pepper $.46
Black beans $.99
3 Limes $.38
Scallions $.89 (also using this for this week's lunch recipe)

Total: $5.74

Cobb Salad

2008-06-17T09:54:00.000-04:00

This week for dinner, I've been having Cobb Salad, which I threw together on kind of whim when I noticed that I had all the ingredients for it in my fridge after my weekly shopping trip (and particularly wanted to use up some bacon I had on hand). As I was preparing the first serving, I put the remaining amount of what I'd chopped into a tupperware container so that I'd have two more servings that could easily be added to lettuce, then adding freshly chopped tomato, avocado and blue cheese. There is a bit of prep work that goes into this, which is why it's nice to reserve two more servings to have on hand for two easy dinners without a lot of clean-up during the week. Also I had prepared the chicken for the Three Bean Salad as well, so I didn't deal with that part of the recipe.

As a side note, the chicken breasts I bought this week were huge (and a little frightening), so if you're finding very tiny chicken breasts, firstly good for you, and secondly you might increase how many you use for this recipe.

Cobb Salad with Balsamic Vinaigrette
makes three servings

Red leaf lettuce (at least 12 large leafs)
1 large chicken breast, seasoned
2 tomatoes
2 eggs
1/2 red onion
1 avocado
3 oz. blue cheese
2 slices bacon

Balsamic Vinaigrette

3 tsp. balsamic vinegar
3 tsp. olive oil
1/2 tsp. grainy dijon mustard
1/2 tsp. yellow french mustard
1 clove garlic, grated
salt
pepper

In a sauté pan or skillet, cook seasoned chicken breast on both sides over medium heat until cooked through (approx 15 minutes). Remove from heat and allow to cool.

Put 2 eggs in a small saucepan and cover with cold water. Place uncovered over high heat until water comes to a boil. When the water comes to a boil, cover with a lid, reduce to low heat, and cook for 12 minutes. After 12 minutes, immediately drain and put in cold water.

While eggs are cooking, you can begin preparing the bacon. As bacon and eggs are cooking, chop onions, 1/2 tomato, and 1/4 avocado. Place lettuce on a plate and add ingredients. Remaining onions go into a tupperware container. When the chicken had cooled, chop and place about 1/3 on plate; remaining goes with onions in tupperware. When bacon is finished and has drained for about a minute on paper towels, chop, adding 1/3 to plate and remaining to tupperware. Once eggs have cooled entirely, peel, chop and add about 1/3 of chopped eggs to plate, and remaining to tupperware. (When preparing the salad the following nights, chop tomato and avocado then.) Add about 1 oz. of blue cheese, or less depending on preferences.

To make dressing, combine ingredients in a small glass bowl or measuring glass. Use about 1/3 on tonight's salad, the rest can be reserved in fridge for two following nights.

Costs
Chicken $1.66
Blue cheese $7.99 (for a glass container with blue cheese cubes marinated in peppercorns and olive oil)
Tomato $4.11 (for 3 total)
Red onion $.60
Eggs $1.89 (for 6)
Avocado $1.99

Total: $18.24

Cost per meal $6.08

Nutritional information per serving: 432 calories (246 fat calories), 28g total fat, 10g saturated fat, 11g carbohydrate, 4g dietary fiber, 4g sugars, 35g protein, 125% vitamin A, 29% vitamin C, 21% calcium, 14% iron. Also a very good source of niacin (54%) and selenium (55%), and a good source of protein, vitamin A and vitamin K (141%).

Lunch: Three Bean Salad with Chicken

2008-06-16T12:45:00.000-04:00

In order to really like this meal, you've got to already have an inclination for traditional three bean salad. This is a simple, light meal that gets better as the week goes on and the marinade has time to deepen. This recipe is a combination/alteration of various ones I saw doing research on this typical summer picnic dish.

Three Bean Salad with Chicken
makes 4 lunches

1/2 lb. fresh green beans, trimmed and cut into 1 inch pieces
1 can (15 oz.) red kidney beans, well-rinsed
1 can (15 oz.) garbanzo beans, well-rinsed
2 radishes, thinly diced
1/2 green bell pepper, diced
1/2 red onion, diced
1 chicken breast, seasoned with salt and pepper
1 tbsp. fresh parsley
1 1/2 tbsp olive oil
2 tbsp Sherry vinegar (or red wine)
2 tsps. dijon mustard (I used a tsp each of a smooth yellow dijon and a grainy one)
1 1/2 tsps. sugar
salt
pepper

Heat about 1/2 tbsp olive oil in a sauté pan. When the oil has become heated, add the chicken. Cook through, approximately 10 minutes. Let cool for a long time, at least 1/2 hour.

Bring a saucepan of water to a boil. Add green beans and cook for about 7 minutes. After 7 minutes, immediately drain and wash in cold water to stop cooking.

In a mixing bowl, combine kidney beans, garbanzo beans, radishes, bell pepper, onion and parsley. Combine, then add cooled green beans. Combine again.

Make the vinaigrette by combining 1 tbsp olive oil with 2 tbsp Sherry vinegar, the two different mustards, and sugar. Whisk, then pour over salad and mix. Dice chicken and add, stirring again.

Costs
Green Beans $1.12
Garbanzo beans $.79
Red kidney beans $.79
Radishes $.79
Sherry vinegar $6.15
Red onion $.60 (I only used half)
Green pepper $1.13 (again, only used half)
Chicken breast $1.66

Total: $13.03

Cost per lunch: $3.26

Nutritional information per serving: 348 calories (59 fat calories), 7g total fat, 1g saturated fat, 46g total carbohydrate, 13g dietary fiber, 5g sugar, 25g protein, vitamin a (10%), vitamin c (40%), calcium (10%), iron (21%). Also a good source of vitamin B6 (46%) and Manganese (50%).