What do you think this is - the Olive Garden?

For those of you who watch it - the title is best appreciated when read in the style of Howard Wolowitz's mother (from the Big Bang Theory).

But really, for the Friday nights when you are wishing feverently for some pseudo-Italian chain restaurant food, I offer you this recipe. It's healthier, easy to make, and definitely cheaper than Olive Garden!

Chain Restaurant Chicken and Broccoli Pasta

1lb white chicken meat (see frugal note) $1.50
2-3 cups fresh broccoli, cut into small pieces $1
1/2 lb of pasta of choice (not spaghetti) $.50
1 1/2 tsp chopped garlic
1/2 c water
1/2 c milk $.15
1/2 c shredded mozzerella cheese $.40
1 tsp low sodium bullion (enough to make 8oz) $.10
1 T flour
salt and pepper to taste

Total Cost: $3.65
Servings: 4 (generous)
Cost Per Serving: $.91


To Make:

1. Boil water for pasta. Meanwhile, prep broccoli, then chicken (especially important if you are using the same cutting surface - to prep veggies first and meat last. To keep plastic cutting boards squeaky clean, use an old toothbrush and diluted bleach solution as a scrub once a week).
2. When water is simmering, add BROCCOLI. Cook 3-5 minutes, or until you can pierce a thick piece with a fork, but not so long that the florets begin to fall apart. Remove with a slotted spoon and RESERVE WATER.
3. Add pasta to the broccoli water and cook until aldente. Using the same water saves dishes, energy from the stove, and increases the nutritional content of the pasta because it absorbs some of the broccoli nutrients. Meanwhile....
4. Add chicken and garlic to a frying pan with a little bit of extra virgin olive oil. When it is white on all sides, add water and milk. When the mixture steams, remove a few tablespoons of liquid to a cup and whisk in the flour with a fork. Return this to the pan and add the bullion and cheese. The entire mixture must come to a boil - then turn off the burner and add the contents of the pan (along with the broccoli) to the drained pasta.
5. Serve topped with fresh ground pepper and parmesan cheese. Yum!

Frugal Tips

• When choosing chicken meat that is white, I go with whole chicken breast with ribs. It is significantly cheaper, and it is worth the effort to prep it (for easier prep, semi-freeze the chicken and carve it away from the curve of the ribs using a sturdy fork and a sharp non-serrated knife). Even if you are using half, cut up the whole breast and freeze half in a ziploc for faster dinner another night.
• There are times when frozen vegetables will work just as well, however, this is not one of them. To mimic the crisp broccoli of the restaurant, fresh is the best! Don't waste any of it - the stems can be sliced thinnly and included as well.

Enjoy!

Easy peasy Mac n' Cheesy!

THAT was a cheesy title (pun intended). This week was finals for me, so Andrew got stuck making or helping make dinner. That meant a menu of easy dishes with clear instructions (he always follows instructions to the letter!). Here's what we had at least a few nights and what it cost.

Magical Multiplying Tuna Salad

Although tuna seems cheap, one can is usually only enough to make 2 sandwiches. Here's how to make a great-tasting, restaurant quality tuna salad that makes 4 servings of two wraps each!

1 can of chunk tuna in water $1
15 oz can of chickpeas $.79
1 green onion (not 1 BUNCH, just one out of a bunch) $.10
1/2 pint of cherry/grape tomatoes OR 2 small roma tomatoes $.50
2T white vinegar
1T olive oil
generous black pepper or a dash of cayenne pepper
4oz cheese of choice (we used cheese ends from the deli) $.70
3-4 lettuce leaves, washed and torn up $.15
8 wraps (10" size) $1.20

Total Cost: $4.44
Servings: 4 (2 each)
Cost per Serving: $1.11

To Make:

1. Drain most of the water out of the tuna and flake it into a mixing bowl. Drain the chickpeas and add about 2/3 of the can (save the rest to throw in a curry or salad). Using clean scissors, cut the green onion - including the bulb - into the bowl, making tiny rings. Dice the tomatoes and add them as well, then mix in the oil, vinegar, and spices.
   
2. Arrange some lettuce and cheese in each of the wraps, then spoon about 1/4c of the tuna salad onto the wrap and close it up. Viola!
   

Frugal Tips:

• If there's just one or two of you, save the components in separate tupperware to make for lunch tomorrow or the next day. If you make it too far ahead, it will get soggy!
• Many types of cheese will complement this wrap well. Buy what's onsale, or check to see if your deli sells "cheese ends." Ours does, and at only $2/lb, they're the best deal out there. Not to mention you get a nice assortment of flavors because of the variety!
• Store brand, whole wheat wraps give you the best value for your money and provide valuable fiber.
  
• The secret to making 1 can of tuna stretch for four people is adding the other ingredients. Its still the strongest flavor, so it seems like you're just eating tuna salad!

Easy Peasy Mac n' Cheesy!

How many of you have bought the Kraft or store brand boxed Mac n' Cheese because it was cheap and easy, only to find yourself cringing at the overly salty, fake cheese flavor? It's true - making real baked Mac N' Cheese is a pain in the butt, not to mention extremely high in fat and salt. This recipe is healthy, quick, and will surprise you with how inexpensive it is.

1/2 box of pasta (not spaghetti) $.50
1 C low fat milk or soy milk $.25
1 tsp bullion (or enough to make 1 cup)
1/4 C flour
1 c grated cheese (any will do, but try to include some cheddar) $1.00
1/4 tsp nutmeg
1/2 tsp mustard
1/2 tsp salt
pinch cayenne pepper
1 package steam-in-the-bag peas (or regular frozen peas) $1

Total Cost: $2.75
Servings: 4 (generous)
Cost Per Serving: $.69

To Make: Caution - cooking milk on the stove can allow it to scald. Although this is less likely with low fat milk mixed with water, please stir it at least occasionally while cooking in steps 3-5 so it does not stick to the bottom of the pot!

1. Throw the peas in the microwave according to package directions. Leave covered until ready to serve.
   
2. Boil water to cook the pasta - add pasta and cook until FIRM, not soft, or it will fall apart in the last step. Drain and return to the pan.
   
3. While the water is boiling and the pasta is cooking, add the 1C water to a small saucepan and whisk in the 1/4 of flour. Then stir in the milk, bullion, mustard, and spices. Heat over medium-low until the mixture is steaming, then add the cheese.
4. Continue to cook over medium-low until the cheese is fully melted (about 2 mins).
5. Pour the hot cheese mixture over the pasta and stir to combine. Heat everything over low heat until it boils - this will allow the flour to thicken the sauce.
   
6. Serve in bowls topped with some bread crumbs and Parmesan cheese...mmmm! The peas can be eaten as a side dish or mixed in so that there's some veggies here!

Frugal Tips

• No, steamable peas are not cheaper than regular frozen peas, BUT one of the worst things in the world is overcooked frozen veggies. When you already have two pots going on the stove, I prefer to use the steamable veggies so they come out green and tasty instead of overdone. Plus it saves on dishes.
  
• Please PLEASE choose whole wheat pasta for this dish. There is no other significant source of protein, so you need to make sure you are getting those important amino acids from somewhere! If you buy store brand or wait until it is on sale, it will not be much more expensive than the regular pasta. You could also dice up leftover chicken or ham to add in for extra protein.

Good luck cooking!

South of the Border (for just south of $3!

Everyone has heard that you're not truly poor unless you eat one of two things - ramen noodles, or beans and rice. Well today I'm here to tell you that this is absolutely true....but you don't need to be afraid! Beans and rice done correctly can actually be quite exciting!

Spanish Rice

15oz canned diced tomatoes (if you're a little light in the spices department, buy the kind with green chiles.) $.60
15oz canned beans of choice (NOT chickpeas) $.79
1/2 c diced onion (about 1/2 large onion) $.15
1/2 c diced bell pepper $.25
1/2 c frozen corn $.15
1 tsp minced garlic $.08
2 tsp chili powder (or to taste)
1/2 tsp chili flakes (or to taste)
1 tsp sugar
salt and pepper
1 c rice $.66

Total Cost:
Servings: 5 (generous)
Cost per serving:

To Make:

1. Heat a pot of water to cook rice. While you're waiting for it to boil, heat 1T olive oil in a skillet over medium heat. Add the garlic, onion, bell pepper, and corn to the pan with it. Cook until the onion is clear and the garlic is fragrant.
2. Add rice to boiling water and cook to package specifications. While it is cooking, drain the tomatoes slightly (leave some liquid in the can) and add them to the pan with the beans (well-rinsed). Now season with the chili powder, chili flakes, sugar (to cut the acidity of the tomatoes), and salt and pepper. It is very important to salt this dish to taste, or the flavors of the ingredients will not come through.
3. Allow the contents of the frying pan to simmer until the liquid is mostly reduced (to the consistency of chili - not soup). Fluff the cooked rice and add it to the pan, turning the ingredients to combine them well. Cook 2-3 minutes until heated through. Serve and enjoy!

Thrifty Notes:

• To get the most bell pepper for your money and to reduce prep time, I recommend buying frozen diced peppers and onions. The store brand at our grocery sells them at $.99/lb and you won't notice any taste difference in this dish.
• Speaking of frozen, the leftovers from this meal freeze quite well, so don't be afraid to make this quantity if you are cooking for one or two! I store them in a leak-proof tupperware and allow it to thaw at room temperature before heating in the microwave.
• Also, I frequently buy the largest size can available of beans and tomatoes. The leftover tomatoes can be frozen indefinitely for use in sauces, stews, etc, and the beans keep up to a week in the fridge. I use them as protein in my salads on days we have no leftovers.

Easy Tacos

When I say tacos, does grease-laden fast food come to mind? Well it needn't. This recipe is cheap, tasty, and very healthy! Note - this recipe makes 2 batches, so freeze the leftovers!)

15 oz canned beans (use leftovers from the Spanish rice!) $.60
1/2 c frozen corn $.15
1/2 c diced bell peppers $.25
1/2 c diced onion $.15
1 c shredded lettuce $.10
1/2 c salsa $.66
1/2 c shredded cheese $.33
8 packaged taco shells $.75 OR
4 ten inch wraps $.90

Total Cost:
Number of Servings: 4 (generous, plus 4 extra servings of filling)
Cost Per Serving:

To Make:

1. Follow step one from Spanish rice to saute the bell pepper, onion, and corn, adding the beans after the vegetables are cooked through (to spice it up a little, toss in a dash of cayenne pepper).
2. Place 1/3 c of the bean/vegetable mixture in the bottom of a taco or wrap. Top with a tablespoon or two of cheese, lettuce, and salsa. Mmmmm.
   

Thrifty Hints

• This recipe makes 2 batches of taco filling. Freeze half in a ziploc bag for easy dinner. This can be thawed in the microwave because it doesn't have rice (which softens and splits if overheated a second time).
• Although cheddar cheese is the best choice, we've used mozzarella and it still tasted great (thank goodness for salsa!). If you must have cheddar, look for it on sale or in the form of "cheese ends" from the deli.