Best flatbread pizza ever!

So this recipe takes a little time, because I was focused on creating a complete protein, which typical vegetarian pizza lacks. However, if you wanted to go traditional and omit the sauce I used in favor of A. Pesto, B. Olive oil/herbs/garlic combo, or C. Traditional tomato sauce, I'm sure it would still taste great. If you are eating meat or another complete protein (beans, etc) at another meal in your day, it wouldn't be a big deal to skip out on it for one pizza. Ok! Enough intro - to the recipe.

Flatbread Pizza with Roasted Veggies

Ingredients:

• 2-3 cups raw veggies, cut into bite sized pieces. I used: 1/2 medium zuchinni, 1/2 medium summer squash, 1/4 large sweet onion, and 1 cup chopped eggplant (previously salted and rinsed). You could also use anything like bell peppers, hard squash, carrots, tomatoes, or other veggies that roast well. $1.50 
• Olive oil, salt, and pepper
• 1 cup grated mozzarella cheese $.50
• Crust
• 1.5 cups regular flour $.19
• .5 cup whole wheat flour $.08
• 2 tsp yeast $.16 (from large container, not small packets)
• 1 tsp salt
• 1 T olive oil
• 1 tsp each dried oregano & basil
• 1 cup warm water
• Sauce
• 1/2 cup red lentils $.50
• 1 cup peeled, diced, and frozen butternut squash $.33
• 1 tsp minced garlic
• 1 T olive oil 
• salt/pepper to taste

Total Cost: $3.26
Number of Servings: 4
Cost Per Serving: $.82

To Make:

1. Preheat the oven to 450 degrees. Place veggies in a 9x13" baking dish, drizzle with olive oil, salt, and pepper. Turn to coat and distribute the veggies in a single layer if possible. Place uncovered in the oven. Hint: If you are roasting hard veggies (onion, hard squash) with soft veggies (tomatoes, zuchinni), cut the soft veggies in thicker pieces and the hard veggies in thinner pieces. This way they get done in about the same amount of time. Set the timer for 20mins. After 20mins, check on the veggies, turning them with a spoon and adding a bit more olive oil if things start to stick. Roast 10-15mins more or until they begin to brown slightly on the edges and are soft to poke a fork through. 
2. While the veggies are roasting, make the pizza dough. Combing dry ingredients and mix with a wooden spoon or still spatula. Add water and olive oil last, mixing initially with the spoon, then kneading with your hands. It should form a slightly sticky but coherent dough. If it's too sticky to handle, add some more flour (just a TINY bit at a time, other wise you will overcorrect). Conversely, if it won't come together into a dough because it is too dry, add a TINY bit of water. 
3. Gather the dough into a ball, rub the outside with olive oil, and let it rest in a bowl, covered by a dish towel, while you get everything else ready. 
4. Make the sauce: Add lentils, squash, and garlic to a small saucepan with 1 cup water. Cover, and let simmer until all the water has been absorbed and the lentils/squash are soft. Add salt and pepper to taste, then use the back of a spoon or spatula to mash the lentil/squash mixture into a spreadable consistency. 
5. Oil a baking sheet and your hands. Place the pizza dough on the baking sheet and push it out into a rectangular shape, as thin as you can get the dough without it tearing (no thicker than .5 inches). 
6. Top pizza dough with a layer of lentil sauce, roasted veggies, and mozzarella cheese.  Bake at 400 degrees for 20-30mins, or until the cheese just begins to bubble/brown. 

So this recipe is slightly more pricey than some of the others I've posted. However, the result is a near restaurant-quality pizza, which I am more than happy to pay $3.26 for! Additionally, I have rounded up on the cost for the veggies, since I used only veggies that were on sale/leftover and paid between $.69 and $.99 /lb for them. I didn't use ALL of the lentil sauce I made, so I think I will save the rest (only about 1/3cup) and stir it into a stew or soup to add a bit more protein and flavor.

Also, to make this recipe the quick and easy route, make the following modifications:

•  Omit the sauce I used in favor of A. Pesto, B. Olive oil/herbs/garlic combo, or C. Traditional tomato sauce, I'm sure it would still taste great. (skip making the sauce)
• Slice all veggies thinnly, and saute them for 10mins in a frying pan on medium high heat. (skip the roasting step)
• Buy pre-shredded mozzarella cheese (I buy a block and shred it, as you typically save $1/lb this way and it tastes better, but shredding it is a pain sometimes!)

When making dinner is a pain...but worth it!

The produce department in our grocery store has a discount rack in the back corner. It really depends on when you go - sometimes it's just been stocked and it's full of great deals (that just need to be used that day). Other times it's the leftovers from 2 days ago, which I wouldn't even include in a well-cooked casserole.

Well last week I hit it right, and found several packages of fresh artichokes for $.40/artichoke (normally $1/artichoke). Most of us would look at a whole artichoke and say "What on earth am I going to do with THAT?" but I recently experienced my first Italian Christmas, complete with homemade pizzelles and stuffed artichokes. The basic recipe includes making some type of bread crumb-based stuffing, stuffing the artichoke behind each leaf, and steaming them in a bath until the bases of the leaves are tender and pull away from the artichoke easily. I liked the artichokes I had at Christmas, but didn't have the recipe. Instead, I did some internet research, and combined the best from each recipe. I think the results are quite tasty!

Italian Stuffed Artichokes

Ingredients:
4 fresh, whole artichokes $1.60
3 cups of breadcrumbs (if Italian seasoned, omit the dried spices) $.75
2T + 2T extra virgin olive oil (sorry, regular vegetable oil won't work!)
2 T lemon juice
1/4 C parmesean cheese (the powdered kind is fine) $.25
1-2T diced garlic OR 1 1/2 tsp garlic powder
1 1/2 tsp basil
1 1/2 tsp oregano
1 tsp parsley
dash of salt and pepper
2-3 cups of broth (I used bullion to make mine) $.15
Red or white wine (if available, or omit)

Total Cost: $2.75
Servings: 4 (GENEROUS), or 8 (appetizer-sized)
Cost per serving: $.68, or $.34

To Make: 

1. If your artichokes look "sad" (as mine did) or you can easily bend the stem, trim the tip off the stem at an angle and set them in a bowl of ice water for 15-30mins, or until the stems firm up. 
2. Meanwhile, prepare the stuffing. Combine breadcrumbs, dried spices, and cheese in a medium sized mixing bowl. Use a spatula to mix in the diced garlic, lemon juice, and 2T of olive oil. 
3. Prep the artichokes. Cut off the stems and the first circle of leaves at the very base attached to the stem. "peel" the outer layer of tough skin off the stem, then dice finely. Add the diced stem to the stuffing and mix well to combine. Lay the artichoke on it's side and cut off the top (about 25% of the artichoke). Now that the artichoke won't poke you, pull open the tightly packed leaves to make room for stuffing. Rinse the artichoke thoroughly under cold water, making sure to get into the crevices behind the leaves.
4. Fill the artichokes. Take pinches of stuffing with one hand, and use the other hand to pull back a leaf while you insert the stuffing with the other. This process will take a while. I listened to NPR in the meantime! 
5. Place the artichokes in a pot that allows them to touch one another so that they will not tip over. Pour 2-3 cups of broth into the pan around the artichokes. You want the liquid to be halfway up the sides of the artichokes. If you have any wine, add about 1/2 cup into the broth. Drizzle the remaining 2T of olive oil over the artichokes, top with salt and pepper. Cover the pan and bring to a boil.
6. Boil 45min. To check for done-ness, use a pair of tongs to pull on a leaf - it should pull out easily when they are done. Serve with dishes to pile up the leaves - to eat, people place the leaf in their mouth and scrape their teeth along the underside of the leaf, pulling off the stuffing and the soft base of the artichoke, then dispose of the rest of the leaf. Sometimes dipping oil is offered for the leaves to be dipped in - but we thought they were great the way they are!

It's been a while!

Due to health related yuck and school related schedules, I haven't had the time or the motivation to update this in a while! To make up for my long absence I'll give you a few recipes to enjoy during the colder fall weather. :-)

Lentil Stew You Will Actually WANT To Eat!
The typical lentil stew is made with brown lentils, onions, and perhaps some tomatoes. In a word - BORING! I've never really liked lentil stew, but red lentils are a powerhouse of nutrients and very affordable ($2 for a bag that contains 3 cups), as well as having a brighter flavor than brown lentils. The carmelized onions and winter squash give this stew a surprisingly sweet flavor. Most lentil soup recipes call for running the ingredients through a blender for a creamy consistency, but the texture of this stew is great just the way it is.

Ingredients:
1 large or 2 medium carrots, sliced thinly ($.25)
1 medium onion (sweet or yellow) coarsely chopped ($.40)
1 cup dried red lentils ($.60)
2 cups raw winter squash, peeled and cubed (acorn, butternut, delicata, hubbard, or even sugar pumpkin would all work well) ($1.10)
1 can (15oz) diced tomatoes ($.50)
2 cups of water with 2 tsp bullion ($.20)
2 tsp diced garlic or 1 tsp garlic powder
1 tsp fennel seeds (sub cumin seeds if you don't have these, or omit)
salt and pepper to taste
Olive oil to grease pot

Total Cost: $3.05
Servings: 6 generous
Cost per serving: $.51

To Make:

1. Heat a large stock pot over medium heat with 2 T olive oil. Add garlic, onion, carrots, and fennel/cumin seeds. Cook 3-5mins, or until the onion becomes clear. Add the raw squash and cook 5mins longer, or until the onion and carrot begin to carmelize (they will brown on the edges and smell sweet).
   
2. Add canned tomatoes (no need to drain!), water/bullion, and lentils. Bring to a boil and cover, simmering 20mins or until the lentils are soft. Stir periodically, and add water if necessary. You want all ingredients to be covered by liquid.
   
3. When the lentils are cooked through, add salt and pepper to taste. I actually threw in a few red pepper flakes to counter balance the sweet flavor of the stew, but it would be good without them too.
   
4. Enjoy! Serve with a crusty bread (watch for upcoming posts on breadmaking! It is even better the next day. :-)
   

Corn Chowder That Won't Give You Heart Disease
Most chowders are filled with rich cream and butter to give them a velvety texture - tastes great, but it's rough on my digestive system and not too healthy either. This recipe uses starch from well-cooked potatoes to replace the heavy cream, and you know what? It's not too bad.

Ingredients:
1 bunch green onions, roughly chopped ($.60)
2 cups frozen corn ($.75)
2 medium potatoes, washed and chopped into bite sized pieces (Yukon Gold are best, but red or baking potatoes will work as well) ($1)
1 cup milk (2% worked fine) ($.19)
3/4 cup of shredded cheddar cheese ($.75)
1.5 cups water with 1 tsp bullion
1 tsp diced garlic or 1/2 tsp garlic powder
1 tsp thyme
2 tsp parsley
1/4 tsp cayenne pepper or red pepper flakes
1/2 tsp salt (you can put in 1/4 and reserve the rest to taste)
Bacon bits (optional) to top
Olive oil to grease pot

Total Cost: $3.26
Servings: 6 generous
Cost Per Serving: $.55

To Make:

1. Heat a large stockpot with 2 T olive oil over medium heat. Add green onion, garlic, and corn. Cook until the onion is wilted the the garlic is fragrant.
2. Add remaining ingredients and bring to a boil (add more water if needed to cover the potatoes). Simmer, covered, 10-15mins until the potatoes are very soft and begin to break down when you stir them.
   
3. Stir the mixture roughly with a wooden spoon, breaking up some of the potato chunks. At this point the chowder should begin to look, well, chowdery. Add the milk in during the last minute or two of cooking.
   
4. Season to taste with salt and pepper. Serve topped with cheddar cheese and bacon bits. If you want to serve it with bread, reserve the cheddar cheese for topping toasted bagel halves and use the bacon bits only to garnish the chowder.
   

Hope these two recipes work well for you. I enjoyed both of them far more than I anticipated, since I usually become ill after eating chowder (too much rich dairy!) and have never had a lentil soup that I liked! I think the lentil stew would freeze well, in an airtight plastic freezer bag, but the chowder would likely become grainy once thawed.

Things to do with a whole chicken.

Little house on the Prairie style!

I've had an emotional impasse with eating meat for a long time - namely, that I dislike eating meat that had a terrible, abused life before it became my dinner. As such, I stick to eating free range organic items if at all possible, and we have lots of meatless dinners inbetween. Last week whole free range chickens were on sale at the grocery store, so I decided to take the plunge and cook my first whole bird. Here's what happened:

1. Whole Roast Chicken (you DO need a meat thermometer)

Ingredients
1 whole chicken (4-6lb size) $4.03
1 sweet onion $.50
2 medium sized carrots $.20
1-2 potatoes $.25
1 crisp apple or ripe orange $.50
2 cloves of garlic OR 1 tsp garlic powder
olive oil (about 2 T, for drizzling)
Salt and Pepper
Balsamic vinegar (you could also use balsamic vinaigrette dressing)

Total Cost: $5.48
Number of Servings: 4
Cost per Serving: $1.37
Note: This calculation is not totally accurate since the meat from the chicken will contribute to two more meals.

aTo Make:

1. Preheat the oven to 450*. Grease a 13x9" pan with olive oil. Unwrap the chicken and remove the giblets (I cooked them for 5 min in a saucepan and gave them to our cat). Wash the chicken, inside and out, under running water and place it in the 13x9" pan.
   
2. Cut up the fruit, 1/3 of the onion, and the garlic - place them inside the chicken.
3. Rub the outside of the chicken with olive oil, sprinkle with salt and pepper
4. Cut up the remaining vegetables and place them in the pan around the chicken. Drizzle with olive oil, sprinkle and salt and pepper.
5. Pour water over the vegetables in the pan surrounding the chicken until the vegetables are covered.
6. Place the pan, uncovered, in the oven at 450* and bake 1hour. Check the temp by placing the thermometer in the chicken's thigh or deep breast meat. It should be 160* when it is done. Continue baking, checking temp and water every 15min until the chicken is done. There will be some water evaporated. If it looks close to completely drying out, add more water.
   
7. Remove the chicken from the oven and cover with tinfoil, allowing it stand for 10 minutes before carving. Meanwhile, mix together equal parts (I used two T each) olive oil and Balsamic vinegar in a small dish. Add 1tsp dry Italian herbs (basil, oregano, thyme, parsley, whatever you have on hand).
   
8. Carve the chicken according to the following video: http://www.youtube.com/watch?v=emS7l2sN1jM Serve the breasts in slices with the vegetables (remove them with a slotted spoon) and a drizzle of balsamic vinegar/olive oil over them.
   

If you can't get South of the Border...

Stay north and try this easy tortilla pie! We'd had chili and quesedillas recently, but this was a delicious twist on similar ingredients. I was pleasantly surprised at how quickly it came together. Dinner was ready in less than 20mins!

Easy Tortilla Pie

3 whole wheat tortillas, 10" size $.51
1 can 15oz black beans (or beans of choice) $.79
1/2 C frozen corn $.17
1/2 C frozen diced onion $.23
1/2 C frozen diced peppers $.23
1 -2 fresh diced roma tomatoes $.50
1 C shredded cheddar cheese $.75
salsa, to serve (optional)

Total Cost: $3.18
Servings: 4 (generous)
Cost Per Serving: $.80

To Make:

1. CAUTION: Before proceeding further, make sure you have either a deep dish pie plate or a round cake pan. The whole pie will be about 2" deep, so you pan needs to be that deep.You could probably modify this to make it work in a brownie pan, but I haven't tried it yet!
2. Preheat the oven to 400* In a medium size mixing bowl, combine the diced peppers, onion, corn, and beans (drained and rinsed). Dice the tomato and add it as well.
   
3. Grease your cake pan/pie plate and place a tortilla in the bottom. If it curls up a bit around the edges, that's fine. Layer about 1/2 of the filling on top of the tortilla, then cover it with half the cheddar cheese. Top with another tortilla, and repeat with the second half of the filling and cheddar cheese. End with a tortilla. If you want, you can sprinkle some more cheddar cheese on top of the completed pie.
   
4. Bake, uncovered, in the 400* oven for 10-15 minutes, or until the edges have turned crispy and the cheese has melted.
   
5. Slice into pie wedges and serve with salsa. At this price, you could afford some mango/pineapple salsa (Newman's Own makes an excellent one) which complements the black beans wonderfully.
   

Frugal Hints

• I chose black beans because I like them - but you could also substitute kidney beans, pinto beans, red beans, or refried beans if you'd rather. I always buy the largest size can of beans and use half. The rest can be mashed up and made into veggie burgers, or sprinkled onto salad for extra protein.
  
• If you can, use fresh tomatoes for this recipe. It keeps the tortillas from getting soggy and tastes SO good. If, however, they are just too expensive, or hard to get decent ones in your area, canned diced tomatoes will also work. Just place them in a shallow bowl, press a slotted spoon against them, and drain out the extra liquid before mixing them into the filling. (If you are feeling REALLY frugal, save the extra liquid to use in soup!
  
• This pie may be a bit squishy to cut when it is still molten hot. Allow it to cool slightly, and it will slice better. It is also fantastic at room temperature the next day.

Enjoy!

It's been a while....

Turns out doctoral degrees are bad for your extracurricular life (read: this blog). Last semester was horribly busy, in part thanks to a part time job I worked on the weekends, and the great number of family events that had us running back and forth to my parents' house and my inlaws' house. Neither of those trips is a hop skip and a jump either!

But I'm beating around the bush here. A lot of things changed since the last post. We had a break in employment, which meant government assistance and a shift in the way we ate. Thankfully things are getting back to normal now, and I'm back to experimenting with healthy and frugal things to eat. Here's the latest!

....because although we can't live by bread alone, life would certainly be sad without it. :-)

Homemade French Bread

1 1/4C warm water (drinkable but hot temp) $0
1 T sugar $.01
1 tsp salt
3 1/2C flour (I used all white since I was bringing this to a party, but a mix of 1:3 whole wheat to white would be tasty!) $.35
1 1/2 tsp yeast $.16
1 T cornmeal

Total Cost: $.52
Servings: 2 baguettes, 18" each.
Cost per Serving: $.26

Note: I made these as an appetizer, to go with a fantastic date & olive spread, and it served 6 people comfortably.

To Make:

1. Make the water warm from the tap. Microwaving water always makes it too hot or too cold, and you NEVER want to microwave water once the yeast is in it! It will kill the yeast! Add the yeast and the sugar to the water. Cover with a towel and leave it in a warm place for a few minutes. The yeast should form some bubbles/foam. Note: if you have rapid acting yeast, you can skip this step and just add it with the dry ingredients)
   
2. Add the flour and salt in a large bowl, then pour the water/yeast into the flour. Use a firm spatula/wooden spoon to combine roughly. Once it is a sticky dough, flour your hands and work the dough like the woman does in this video: http://www.youtube.com/watch?v=ZeOYvPchd_E. If you flour your hands well, you can knead the dough right in the bowl! It may take several minutes of kneading to look elastic like the dough in the video....if it is too sticky, add a tablespoon or two more flour. Too flaky? Add a tablespoon warm water.
   
3. When the dough looks good, form a ball and dust the top with flour. Then cover with a clean dish towel and allow it to rise in a draft-free location. I often turn my oven on to "warm" for about 1 minute, then put the bread in, close the door, and turn the oven off. Of course, I have a gas oven, so it heats up quickly...Allow the dough to rest for about 45min.
   
4. After 45 min have passed, the dough should be doubled in size. Take the dough out and divide it roughly in half with a sharp knife dipped in olive oil. Then shape the dough as shown in this video: http://www.youtube.com/watch?v=JxnHFWavt4I Transfer the baguette to a cookie sheet sprinkled with cornmeal (or simply greased with olive oil). Repeat with the other half of the dough.
5. Allow the baguettes to rise, covered by the towel, in a draft-free location for another half hour. While you are preheating the oven to 375 degrees, you can take your sharp, oiled knife and make little diagonal cuts along the top of the baguettes for a traditional look.
   
6. Bake at 375 F for 25 min or until they are golden tan on the top.
   

Serve with.....

Date and Olive Tapenade

2/3C chopped kalmata olives $1.50 (bought the "packed in oil" kind from the deli
1C chopped dates $1.50
1/2 C water
2T balsamic vinegar
1 clove garlic, minced (optional)
fresh ground pepper to taste
8oz bar of cream cheese $1

Total Cost: $4
Servings: 6
Cost per serving: $.67

To Make:

1. Prep the olives and dates by chopping them up. Add the dates, vinegar, and garlic to the water in a small pot on the stove. Cook 5min over medium heat, stirring occasionally.
   
2. When the mixture comes to a boil, turn it down, and continue to cook a few more minutes until it changes to a "paste" like texture.
   
3. Remove from heat and combine with the chopped olives. Season to taste with pepper. To serve: remove cream cheese from its wrapper and place on serving plate. Spoon Date/olive mix over the cream cheese and provide a cheese knife. It goes perfectly on the french bread!

Frugal Tips

• The above recipes were made for a special occasion - a party. Therefore, the dip is a bit less frugal than I would be if I were making it just for us....however, if you compare the cost to enough shrimp for 6 people, or even a pre-prepared fruit/veggie platter, it's still pretty cost effective!
• Because I did have some wine that was open, I used half water and half white wine in the dip recipe. It was delicious, but I'm sure it would be fine with 100% water!
• Because I didn't have any eggs left when I made the french bread, I left mine "dry" and didn't do an egg wash. If you want your bread to look shiny, you can brush the tops with a mixture of egg and water when there are about 10min of baking time left.

Number 100003 in the list of things you can do with chickpeas

That's right. They make hummus, curry, salads, even flour, and now....a really tasty summer salad.

We are rapidly riding out the last weeks of the summer, and, unfortunately, the last weeks of cheap, fresh, delicious veggies. The day before yesterday our wonderful neighbor gifted me with a few stems of basil and some fresh tomatoes. Having no proper pasta or meat, this is the rather tasty result. I suggest eating it hot - if you're very hungry right after you're done cooking - or cold - if you're very hungry and it's in the fridge. It's tasty either way!

End of Summer Pasta Salad

1 cup raw orzo or other small noodles $.30
1 large, ripe tomato or 2 small roma tomatoes $.50
1 fresh bell pepper $1
1 green onion $.08
16 oz can of chick peas, drained $.79
2 T of capers or olive rings/quarters $.13
1 tsp minced garlic
2 T olive oil
2 T balsalmic vinegar
1 tsp mustard
salt and pepper
1/3 C shredded fresh basil (if available - if not, use 1tsp dried)
Grated cheese of your choice (to garnish)

Total Cost: $2.80
Servings: 6 generous
Cost per Serving: $.47

To Make

1. Boil water to cook the pasta according to package directions.
   
2. While the pasta is cooking, combine the vinegar, oil, mustard, capers/olives and green onion (sliced thin) in a medium mixing bowl. If you are using dried basil, add it at this point. Next, cut the tomatoes and pepper into chunks. If you like raw bell pepper, add it to the bowl as well as the tomato and the garlic. If not, reserve the bell pepper and garlic until the next step.
   
3. Drain the pasta and add it to the mixing bowl. Toss to coat. Using the same pot you cooked the pasta in, you can quickly sautee the pepper and garlic if you don't care for raw pepper (I chose to do that because I had a home grown bell pepper, which can have a slightly bitter flavor if eaten raw). Also, if you did not have green onion, you could chop up some red or yellow regular onion and fry it with the pepper/garlic at this point.
4. After cooking a minute or two (until just slightly tender, but not soft) add the pepper and garlic to the mixing bowl. Finally, dump in the drained and rinsed chickpeas and the fresh basil, if using. Toss everything to coat it evenly in the dressing.
   
5. Garnish with salt, pepper, and grated cheese. I think Romano or Parmesan would be the best, but we had it with cheddar and it was still delish!

Frugal Tips:

• Use what you have available! We try to stretch as long as possible between grocery trips, and that means leaving no leftover unused in the fridge! We happened to have some chickpeas in a tupperware, so chickpeas it was, but if you have kidney beans or pinto beans, it should work just as well. I'm not sure how it would taste with black beans....if anyone tries it, let me know. This goes for pasta as well. We used orzo because I had it on hand, but I think couscous or bulgar wheat would be interesting and potentially offer more whole grain.
• This should not be frozen, as it contains pasta and fresh veggies, but if you fill a tupperware up to the top and place it in the back of your fridge, I would imagine the vinegar will help preserve it for at least a week.
  

Good luck cooking!

Asian meatballs? Yes. And they're delicious!

The other day my neighbor was nice enough to drop off some corn and tomatoes from his friend's garden. I was out of a lot of things and not sure what to do with them - so I thought perhaps I'd try some homemade meatballs in fresh tomato sauce. It sounded good until I realized I was out of pasta.

After some recipe searching online I decided just to wing it and to make Asian meatballs instead, since we have plenty of rice. The result? Surprisingly tasty!

Asian Meatballs

1/2lb ground turkey $1.25
1/2-3/4 C panko breadcrumbs (you can sub regular breadcrumbs but the texture will be different) $.10
1 egg $.12
1 tsp minced garlic (or 1/2 tsp garlic powder)
1/2 tsp ginger (powder or fresh grated if you have it)
1 tsp soy sauce
1 tsp marmalade (it really works! if you don't have it, sub honey instead)
1 T BBQ sauce

2 C fresh or frozen veggies of choice: Broccoli, peppers, onions (yellow or green), bok choy, carrots, squash, mushrooms, etc. $1.50
3 T BBQ sauce
1 tsp soy sauce
1 T marmalade
2 tsp minced garlic
1 tsp ginger
1/3 C water


1 C rice $ .45

To Make:

1. Whisk the egg, sauces, and spices together in a mixing bowl. Use a flat spatula to combine the turkey with the egg mixture. LAST - mix the bread crumbs in by 1/4 cupfuls, stopping when you have something the consistency of soft playdough.
   
2. Heat 2 T of olive oil in the bottom of a nonstick pan. Make sure the oil is coating the pan evenly (I like to take a piece of paper towel and push it around the pan with my spatula). Shape the meatballs a bit like a thick hamburger patty (don't make them completely round) - I made mine slightly smaller than golf balls - and place them in the pan.
   
3. After a few minutes, use a pair of tongs to flip the meatballs and cook the other side. You want both sides to be browned but the center to still look a bit pink.
   
4. Repeat until all the meat mixture has been used. Set meatballs aside.
   
5. Add 1 T oil to the pan and place oil and any "fryable" veggies in the pan (peppers/onions/mushrooms, etc) Cook for 2 min over medium heat until the veggies have softened slightly. Then add the rest of the sauce ingredients and remaining veggies. At this time you can return the meatballs to the pan, pushing them to the bottom so that they are partially covered by the sauce.
   
6. Place a lid on the pan and allow it to cook for 5-10 minutes, or until the hardest vegetables are fork-done. (you can easily poke a fork into them). NOTE: If you have any thick veggies that are unlikely to cook in this time frame, such as broccoli or carrots, you can place them in a bowl with a few T of water in the bottom and a cover on top and micowave them for a few minutes before adding them to the pan. That way they will be done when the rest of the dish is.
   
7. Just before serving, mix all the ingredients in the pan so they are evenly coated by the sauce. Serve over hot rice. Mmmmm.
   

You CAN do it!

Make piecrust, that is. For as long as I can remember my mother has been making pies - and for only slightly less time than that, I've been "helping." You see, while she cuts the butter into the flour and rolls out the pie dough, I wash, peel, and slice and apples, peaches, or whatever other filling we've decided upon. This is because the two times I attempted to make pie crust it either came out so flaky it wouldn't hold together to be rolled out, or so heavy that it was difficult to cut and impossible to chew once baked.

Now, years later, I have been forced into making a new attempt at pie crust. At first I didn't believe my luck, so I made it a second time before posting it here - not a fluke - I CAN do it! The other day my neighbor dropped off some fresh heirloom tomatoes from his friend's greenhouse and they were so flavorful there was only one thing to do with them - make a fresh tomato tart. There were several problems from the outset. For instance:

- I have a horrible track record with pie crust
- All recipes called for fresh mozzarella, which is a little $$$ and not in my fridge
- I did not have fresh basil, which many recipes also call for

Despite these shortcomings I have successfully made a "Poor mans fresh tomato tart" and it is delicious - taste tested by my husband and neighbor.

Poor Man's Fresh Tomato Tart

Dough
1 C white flour $.10
1/4 C whole wheat flour (you can sub white)$.04
1 stick of butter at refrigerator temp $.50
1/2 tsp salt
1 tsp chopped garlic OR 1 garlic clove, chopped
1 tsp each oregano and basil
generous amount fresh ground pepper
4-5 T ice water

Filling
3 medium sized very ripe tomatoes* $2 (assuming $.99/lb price)
1 C (approximately) shredded cheese $.73
Spices to garnish

Total Cost: $3.37
Number of Servings: 4
Cost per Serving: $.84

To Make:

1. Mix together flour, salt, and spices in a bowl. Then use a knife to cut the stick of butter into 10 or so pieces, and dump them in the bowl. Toss to coat with the flour, then use a pastry cutter or two sharp knives (my approach, I know, it's so "Little House on the Prairie") to cut the butter chunks into the dry ingredients until the mixture resembles coarse crumbs.
2. Measure 4 T of very cold water into the bowl, and squish it in roughly with a spatula. You must measure because it will NOT look like "enough" water when you first put it in. This is because the butter needs to melt slightly before it acts as a liquid component of your dough.
3. Wash your hands well and begin to knead the dough, squishing the more moist parts into a ball and pushing them down into the crumbly mixture. Within a few minutes (use a timer if you're doubtful)the dough will begin to come together as the butter softens from the warmth of your hands. If after 5 minutes of kneading the dough still isn't forming a coherent ball, add the additional 1 T of ice water and knead for another minute. The dough should not be flaky (thats too dry) or sticky (too wet).
4. Wrap the dough in plastic wrap and refrigerate for about 15 minutes - this will make it easier to roll out and get it off your counter while you make the filling. Incidentally, the filling is laughably easy. Just wash your tomatoes and slice them into thin rounds. If necessary, shred the cheese. If you have an electric oven with a long preheat time, you may want to begin heating to 375 degrees F at this time.
5. Use soap and water to clean a section of counter/tabletop and wipe it dry. Then sprinkle flour over the surface and turn the dough out onto it. Dust the dough lightly with flour and use a rolling pin (or wine/beer bottle) to roll it out into a somewhat circular shape. I keep my pie plate right there for perspective - you want the dough circle to be larger than the pie plate by about 2"
6. Transfer the dough circle to the pie plate and press it down so it lines the plate snugly. Now, using a clean pair of scissors, trim the excess dough that hangs over the edge. If you want, you can roll that dough out again and cut it into fun shapes to decorate the top of the tart (stars, hearts, letters, etc).
7. If you would like the edges of your tart to look more fancy, try some of these tips: http://www.recipetips.com/kitchen-tips/t--813/decorative-pie-crust-edges.asp
8. Build your tart! Place a layer of tomato slices on the bottom, then cover them with about 1/2 the cheese. Layer again, and this time make the tomatoes look nice - you can do a pinwheel shape, lines, etc. Top with the rest of the cheese, then some fresh ground pepper and spices to make it attractive. If you have Parmesan cheese, you can also put a few shakes on top to add another flavor.
9. Bake at 375 degrees F for about 30 min, or until the edges of the pie crust are beginning to brown and the cheese is bubbly. Beware - it smells SO good you will want to tear it apart while its still hot, but it will cut much better after sitting to cool for an hour or so.

Frugal Tips:

> I calculated the cost of this recipe based on tomatoes that cost $.99/lb, but so many people are up to their ears in tomatoes this time of year, you may be able to get some at a friend's house (or your own back yard!)for free or a farmer's market for a cheaper price. ALWAYS use fresh, ripe tomatoes that SMELL like tomatoes for this recipe, or it will come out bland.
> Whenever I run the oven I try to make two things at once to save on energy. Last week when I made pizza I popped some healthy brownies in there too - I'll try to dig up that recipe sometime soon.
> This pie will keep for several days in the fridge, but I do not recommend freezing it - the tomatoes will lose their texture.

Good luck - its worth it! Although this post makes it seem like a big ordeal, by the second time I made it I think it took 10 mins to make the dough, about 20 min to make the filling/fill the tart, and 30 min to bake it. 1 hour of time, but 30 min was not active. You CAN do it!

Perfect Pizza Pies!

Somehow in the month of July we ended up eating out at our local pizza place 2....maybe 3 times. I know! Not a good way to stay on budget, but there were people visiting and special occasions, and - you get the idea. Then there was vacation, and now here I am in August, feeling particularly pizza deprived (like that alliteration?). Luckily for me, the past year or so of experimentation is beginning to pay off. I now have developed a combination of ingredients that makes a pizza A. cheap, B. healthy, and C. tasty! Try it and see if you don't agree.

Basic Pizza Dough

1.5 C white flour $.15
1 C whole wheat flour $.15 (you can substitute all white flour if you don't have it)
1 C very warm water
.5 tsp salt
1 T olive oil
1 tsp each basil and oregano (or 2 tsp "Italian spice blend")
1 T sugar
2.5 tsp yeast (or one pre-measured yeast packett)

To Make:

• With a bread machine (dust it off if you have one - it's worth it for this dough!): Place the warm water in first, to warm the pan slightly. Then add the salt, sugar, and yeast. If you have fast acting yeast it's ok to add the remaining ingredients immediately and start the "dough" cycle. If not, you may want to let the yeast sit in the water for a minute or two until it begins to foam before adding the rest of the ingredients. Allow the machine to mix and then rest (one cycle - usually the dough setting has several cycles of mixing and resting). Check on the dough after 15 min or so of resting. When it has risen to twice it's size, it is ready to use. Turn off the machine and let it sit until you are ready to make the pizza.
• Without a bread machine: Place warm water in a mixing bowl (glass or pottery is better than metal in this case because it will hold the heat longer) and add salt, sugar, and yeast. Allow it to sit for a few minutes in a draft free place (the microwave works well, although you must be sure no one turns it on because you will nuke the yeast!) until it begins to get foamy on the surface. Add the spices, oil, and flour about .5 C at a time, combining the mixing with a flat backed spoon or spatula. When the dough gets too sticky and begins sticking to the spatula, wash your hands, powder them with flour, and combine the last bit of flour by hand. Knead a few minutes until there are no more dry or wet pockets. The dough should feel somewhat elastic and not be too sticky or flaky (adjust for each with tiny amounts of dry or wet ingredients as warranted). Cover the dough with plastic wrap or a damp (with warm water) kitchen towel and allow it to rise in a draft free place (in the winter I place mine on top of the preheating oven - the warmth is perfect for the yeast!).

Possible Pizza Toppings

The Classic

.5 C red sauce $.20
1 T white sugar
2 tsp minced garlic or 1tsp garlic powder
1/3 C each chopped peppers and onions (frozen is fine - you could also sub broccoli, black olives, or mushrooms for a small price difference) $.24
.5 C ground meat (cost is for turkey) $.45
1 C shredded cheese (any mix is fine as long as it has some mozzarella) $.73

Total Cost (including basic dough): $1.92

Servings: 4 (2 medium slices each)

Cost Per Serving: $.48

The Hawaiian

.5 C red sauce $.201 T white sugar
1/2 C diced onion (again, frozen is easiest) $.12
2/3 C canned pineapple rings, cut into pieces $.66
1/2 C slices of ham cut into strips (deli "ends" are the best for this, look for them in the case by the deli or ask an employee) $.33
1 C shredded cheese (any mix is fine as long as it has some mozzarella, but cheddar goes nicely with this pizza) $.73

Total Cost (including basic dough): $1.91

Servings: 4

Cost Per Serving: $.48

The Summer Pizza

.5 C red sauce $.20
1 T white sugar
2 tsp diced garlic OR 1 tsp garlic powder
1 medium sized RIPE tomato, sliced thin $.50
1 C assorted fresh veggies sliced thin (summer squash, zucchini, bell pepper, onion, broccoli, mushrooms - olives or artichoke hearts are great too) $.50
1 C shredded cheese (mozzarella mix) $.73
2 T Parmesan cheese $.09

Total Cost (including basic dough): $2.12

Servings: 4

Cost per Serving: $.53

Tips for Assembling the Pizza

• No matter what kind of pan you have (metal cookie sheet/pizza stone) you will want to grease the pan with olive oil first. I use a scrap of paper towel to do this, and then wipe my hands with the paper towel so they are greased for handling dough. Usually the dough is stretchy enough that I never use a rolling pin, I just gather it up into a ball and plop it in the center of the pizza stone, and then use the heel of my hand to press it out into a large circle.
• Always smooth the sauce on first, then sprinkle a little sugar on top. This is the key step that most people miss and can't figure out why their pizza doesn't taste like take out - the take out sauce is sweetened with high fructose corn syrup!
• Don't over do it on the toppings. Some toppings can overlap, but as a general rule you want no more than 1" thick of toppings (including cheese) before baking, or the pizza will come out soggy in the center and crunchy on the crust.
• I bake my pizzas at 350 degrees F for about 30 min - more if there are lots of raw toppings. The pizza is done when the cheese is bubbly and starting to brown, and the edges of the crust have been browned.
• Speaking of raw toppings - most recipes recommend cooking the toppings before hand. You can do that if you want, but I don't have the time! Basically, if the pieces are small enough they will cook along with the pizza - that includes raw meat, but for a 35min pizza, the meat needs to be in pieces smaller than a nickel and not too thick.
• Don't have the time or the patience for home made pizza dough? You're missing out, but there are some alternatives I have done in the past.
• Use bagels, open faced french bread, or even tortillas as your pizza dough! Note: For these you MUST cook the toppings beforehand, because they only cook until the cheese is melted.

Ok, that's enough of a novel for me. Try these and see if you don't get your take out pizza fix! (also - what a great racket to be in, making pizzas! The local place charges $14-$20 for a large pizza, depending on the toppings. I think I could top a homemade pizza with lobster and Fillet Mignon and not come close to that price!)

Not too shabby...

DIY asian potstickers!



So the other day when my good friend was over I was perusing the isles of a local natural foods store for quick dinner ideas when a bag of frozen pot stickers caught my eye. $2.50 for fifteen potstickers, which boasted tasy ingredients such as ginger and mushrooms. The price seemed acceptable (though obviously not as cheap as making them at home), but when I flipped the package over I found there was 750mg of sodium PER SERVING. Uck!



But homemade potstickers must be super complicated and take LOADS of time, right? All that dicing and frying. Well....yes. You're right. Unless you make them my cheating way.



DIY Asian Potstickers

1 c broccoli slaw OR any of the following, diced: peppers, mushrooms, carrots, broccoli, cabbage $.85

2 green onions, snipped $.10

1/2 block of tofu $.75

1 T soy sauce

1 tsp grated fresh or ground dried ginger

1 tsp Thai fish sauce (optional)

1tsp Mirin (sweet Japanese wine) OR maple syrup OR honey

2 c flour $.20

1/2 c warm water

Total cost: $1.90 - with sides of rice ($.40) and steamed veggies ($1) - $3.30

Number of Servings: 4 generous

Cost Per Serving: $.83

To Make:

1. Place the flour in a large mixing bowl and add the water. Combine roughly using a flat spatula, then wash your hands and knead the dough by hand until it forms a non-flakey ball. This may take up to 5 mins of continuous kneading. If it still seems too dry, add a tsp of water, then re-knead for another minute or two. Likewise, if it seems too wet, add a dash of flour and re-knead. When the dough has formed a coherent ball, cover it with a damp paper towel (or kitchen towel, if you prefer) and allow it to sit at room temperature.
2. To prepare the dumpling filling, place the broccoli slaw or the diced veggies of choice in a microwavable bowl. Add the tofu (diced) soy sauce, fish sauce, ginger, and mirin/honey/maple syrup. cover the bowl with plastic wrap or a microwave-safe plate and microwave 2-3 min on high (depending on the oomph of your machine).
3. To make the dumplings: remove the dough from its resting place beneath the towel and knead it once more for good measure. It should have a texture similar to firm molding clay. Speaking of molding clay, use your hands to roll out the dough into that so familiar "this child is not destined to be an artist" shape - a "snake." Your snake should be about 10" long and 2-3" in diameter. Cover again with the damp towel.
4. Lightly flour the working surface and slice a 1" thick round off the end of the dough "snake." Using a rolling pin or heavy glass (or, if you're lazy like me, your fingers), roll the dough out into a circle about 4-5" in diameter. Then take a SMALL spoonfull of filling and place it in the middle of the dough, pushed to one side. What you want to be able to do is fold the dough in half over the filling - like a taco - and still have borders of the circle to press together. THE KEY TO GETTING DUMPLINGS TO STICK TOGETHER is to get the dough edges you are trying to join together only slightly wet. That's why I use a spoon to get the filling into the middle, so that my hands are dry when I pull the dumpling together. Here's a step by step using square wonton wrappers, but you get the idea: http://indirectheat.blogspot.com/2009/12/chinese-pork-dumplings.html
5. To cook the dumplings you can do one of 3 things: Boil them (Chinese way), steam them (Japanese way), or fry them (the "I have a lot of time and/or am not too hungry" way). I chose to steam them, because I have a vegetable steamer and why the heck not! If you use a steamer, take a piece of paper towel soaked in oil and rub it over the steamer surface, because these dumplings can be sticky. Steam, boil, or fry in oil until the skin appears translucent rather than white - about 5 mins.
6. To serve, mix soy sauce with honey or maple syrup. Possible sides are white rice and steamed veggies (bok choy, broccoli, spinach, whatever's on sale).

Don't be afraid - this recipe looks complicated, but once you've tried it you'll get the idea of how to adapt it to your ingredients and your kitchen. It took about 1hr the first time I did it, but it now only takes me 40 mins. 40 mins for healthy, cheap, homemade asian food?! I'll take it! I'll take two! ;-) Good luck.

Clean out the fridge - it's cornbread casserole!

Since I have been procrastinating on actual cooking for the past week (read: 100+ degree temps and mostly salads or grilling) I was left with an odd assortment of food in my fridge yesterday.

sour cream
eggs
cheese
green onions
applesauce
cottage cheese
butter/other condiments

in the freezer I had a full package of ground turkey and some odds and ends for frozen vegetables. No bread/taco shells/wraps....hmmmm. Here's what I came up with after raiding the pantry for a box of cornbread mix. (and its not too unhealthy!)

Clean out the Fridge Cornbread Casserole

1 box cornbread mix $.50
eggs for cornbread mix $.20
water for cornbread mix
1/2 lb ground meat $1
1/2 c frozen diced onion $.10
1/2 c frozen diced peppers $.12
1/2 c frozen corn $.10
1/2 can diced tomatoes (mostly drained) $.37
1 tsp diced garlic (fresh or dried)
1 tsp chili powder
1 tsp sugar
2oz shredded cheddar cheese $.27
1/2 c salsa $.50
sour cream (optional)
1 green onion (optional)

Total Cost: $3.16
Servings: 4
Cost Per Serving: $.79

To Make:

Way #1

1. Combine corn mix ingredients and bake corn bread in a bread machine or oven.
2. Heat a little olive oil in a pan and add the garlic, meat, peppers, onions, and corn. Cook over medium heat until the meat is browned.
3. Add drained tomatoes, sugar, and chili powder. Cook about 5 min, simmering, to allow flavors to combine.
4. Slice corn bread and place 2 slices in the bottom a bowl. Spoon skillet mixture on top. Garnish with shredded cheese, salsa, and sour cream/snipped green onions if desired. Delish!

Way #2

1. Combine corn mix ingredients in a mixing bowl, set aside.
2. Lightly grease an 8x8" (ish) baking dish. Add ground meat, peppers, onions, corn, tomatoes, garlic, chili powder, and sugar to the bottom of the pan.
3. Spoon the corn bread batter over the top of the meat mixture in lumps. sprinkle cheddar cheese over everything.
4. Bake 20-30 min at 375 degrees, or until the cornbread is bubbly and lightly browned (no longer doughy).

Thrifty Tips

• When using corn bread in this type of setting, it is not necessary to add the milk called for by most corn bread mixes. There will be enough flavor and fat from the meat that it won't be missed.
• Meat in this recipe could be substituted with a can of beans, decreasing the price slightly and increasing the fiber content.
• Once the meat or beans mixture is cooked, it can be frozen in a ziploc bag and thawed to enjoy another time. Double the recipe if you have the ingredients so you don't have to cook one night next week!

Not too challenging raspberry scones.

Scones have always been a nemesis of mine, specifically because they require skill in the art of "cutting in butter." You know, like all those recipies in Gourmet magazine or your grandma's cookbook, that sound scrumptious and not too bad until you reach the step "Working a little at a time, cut 1 stick of cold butter into the flour mixture until it forms a coarse crumble." If you're like me, that's the point at which you put down the cook book and pick up the brownie mix box.

Let me assure you, your days of fear, like mine, can be over after you try this recipe - specifically because it lets you cheat with other liquids.

Not too Challenging Raspberry Scones

1 3/4 c white flour $.20
1 1/3 c quick or old fashioned oats $.17
1/3 c sugar (increase by 2T if coconut is unsweetened) $.08
1/2 tsp salt
1 1/2 tsp baking powder
3/4 tsp baking soda
1/3 c shredded coconut $.25
1/4 c (that's 1/2 stick) butter, refridgerator temperature $.25
3/4 c milk $.23
1 T lemon juice
1/2 c fresh or frozen raspberries, blueberries, or diced peaches $.37 (for frozen storebrand blueberries)

Total Cost: $1.56
Number of Servings: 8 (slightly smaller than cafe serving size)
Cost per serving: $.19

To Make:

1. Combine dry ingredients in a LARGE bowl (the largest you have is probably good) using a flat spatula.
2. Remove butter from fridge and plop the half stick right into the bowl of dry ingredients then, using a pastry cutter or two sharp knives (that's right, I'm that hard core) cut the butter in half, then in fourths, and so on until you lose track, tossing the mixture periodically to coat the chunks of butter in flour. If you work this way, they won't stick to one another (or the knife) and will get evenly distributed. You want the pieces of butter to look like little tiny peas mixed into the flour when you are all done.
3. Now the fun part. Add the milk in three or four strips across the top of the flour mixture, so it will combine easier (throw the lemon juice wherever you want). Using the flat spatula, combine the ingredients until the dough is a little mushy. I have learned that the rule with any dough is to err on the side of too wet - it is easier to evenly add a small amount of dry, rather than wet, ingredients to adjust the texture.
4. Push the dough off to one side of the bowl and add a small amount of flour to the bottom of the bowl. Then, coating your hands in the flour, knead the dough, adding small portions of flour into the bottom of the bowl and working it into the dough until the dough no longer sticks to your hands and feels elastic.
5. Gather up the dough into as smooth a ball as you can make, and transfer it onto a greased cookie sheet. Pressing from the top center of the ball, flatten it out into a 12" diameter circle. Lastly, take your berries and press them into the top. If you are brave and have frozen berries, you could add them at the end of your kneading, but fresh berries will just squish, not look very pretty, and alter the consistency of the dough. You could brush with oil or egg wash at this point if you want the shiny top to your scones.
6. Bake, uncovered, for 20 min at 375 degrees F (or until puffy and lightly browned on top)

Why I Love This Recipe: It sounds complicated to make (mostly because being concise is not my strong point) but once you've tried it, you'll realize it's quite simple. This morning it took me 20 min of prep and 20 min to bake. I did the dishes while it was baking and voila! Scones were done/kitchen was clean. Also, if you use skim milk, this is a very low fat, relatively low sugar scone recipe. No egg, only 1/2 stick of butter is on the skinny side for scones, so you can eat one for a snack without feeling guilty!

Frugal Tips

• Free is good! We picked our raspberries out of a friend's yard, for free - but that's not the only place we've gotten free food from recently. When a client brought in an Edible arrangement to my internship site last week and no one wanted the last few pieces of fruit, I brought the whole arrangement home. Why? Well, the fruit made a nice accompainment to breakfast the next morning, but the greens in the arrangement (kale, the same stuff the put in the seafood case at the supermarket) were washed and boiled in a delicious curry I made the next night.
• Baked goods are a secret place to make the "meh" fruit really shine. You know the "not the best but still a good buy" rack in the corner of the produce department? Pears, peaches, and berries that have seen better days may not be the best to eat out of hand, but will make delicious baked items where their flavor, rather than their texture or appearance, counts. Baking fruit also intensifies the natural sugars, to make imperfectly ripe fruit perfectly tasty.
• If you're like me and live in a place where central air conditioning (or window air conditioning) is still a pipe dream, don't delay when baking. I made these scones right after eating breakfast and turned the fan on while I went out for a bit. It's the afternoon now, and I haven't suffered any heat stroke yet!

Dinner for the frighteningly hungry.

The other night I was at work until 6pm. As I was about to head out the door on my 50 minute commute home, I realized there was nothing to cook for dinner. I mean, we had plenty of rice and pasta, but nothing for protein and nothing much for vegetables. No problem - I asked a co-worker for directions to the nearest grocery store and started out. I was so hungry that dressing up frozen pizza seemed like a good option.

Of course, the grocery store "right down the road" turned out to be more like 15 minutes down the road, and then being a holiday weekend the store was packed, not to mention unfamiliar in layout and selection. I must have stood in front of the frozen pizzas for nearly 10 minutes, before realizing that:

1. $7 is a LOT of money to spend for a frozen pizza of dubious quality.
2. Apparently there is a law which dictates all frozen pizzas must contain AT LEAST 600mg of sodium and 9g of fat per serving.
3. There is no such thing as a non-organic (aka non-expensive) frozen pizza that does not have brown chunks of meat with unnamed origin on it.

After wandering around the store for another 15 minutes, my frugal side got the better of me and I finally selected a 4lb bag of frozen chicken breast on sale for $3.99, and a can of no-salt-added diced tomatoes for $.79. At the time I reached the highway and called Andrew to let him know I was headed home, my stomach had begun to digest itself. Andrew, who knows more about me than he lets on, suggested he could make something to go with dinner before I got home. I swear that boy is heaven sent. Here's the resulting, pretty tasty dinner, which was ready 15 minutes after I walked in the door.

Chicken "parmigiana" for the Frighteningly Hungry

1lb chicken (any large cut could work, but the breast was nice) cut into grillable sections) $1
1/2 of a 15oz can diced tomatoes $.38
1/2 c pasta sauce (garlic or garden veggie - whatever you have around) $.30
1/2 c random veggies, diced small (we used olives, peppers, and spinach)
2 tsp white sugar
1 tsp oregano
1 tsp basil
1T olive oil
1/4 c shredded mozzerella cheese (or mix, but cheddar might taste odd) $.15
1 c rice (preferably cooked by a helpful spouse ;-D ) $.17

Servings: 4 (modest) or 3 (for the frighteningly hungry!)
Total Cost:
Cost per Serving:

To Make:

1. Boil water to cook rice per package instructions
2. Heat a countertop grill (highly recommended in the summer) or skillet. Place olive oil in a shallow dish and drag the chicken through it to coat both sides (this is ideal for the grill, as too much oil makes a bigger mess to clean up after). Grill or pan fry chicken in a covered pan for 5-10 minutes, or until it feels firm when compressed with tongs/fork - chicken that is still raw in the middle has a lot of "give" to it, but cutting it open to check doneness multiple times will allow the moisture to leave the chicken.
3. While the chicken is cooking, place pasta sauce, sugar, spices, random veggies, and diced tomatoes (partially drained) in a microwave safe bowl. Cover with a microwave safe plate (if you are afraid of microwaving plastic wrap) or plastic wrap and microwave 2 minutes or until it boils - we all know how unstandardized microwave cook times are! Peel back the cover a little, stir, and microwave for another 1-2 minutes or until it boils again.
4. To serve, place fluffed rice (topped with some parsley, salt, and pepper, or butter-replacement of choice) on a dish, top with a piece of chicken. Spoon tomato mixture over chicken and sprinkle 2T of shredded cheese on top.

Frugal Tips

• Ok, so maybe this is for those who are frugal with their time, but contrary to what your mother may have told you, frozen chicken breast can be placed directly on the grill or covered pan without thawing. The key is the grill with a top and bottom, or pan with the lid. Yes, the outside will cook before the inside, but if you keep it in an environment where the moisture cannot evaporate out as the inside catches up, it cooks just fine without drying out. Time saver? Check.
• Adding a bit of white sugar to tomato based sauces helps take the acrid taste out of them - a common problem with homemade dishes.
• To make this"stretch" further, add more sizeable veggies to the sauce - such as mushrooms, chunked up summer squash, or broccoli. Microwaving it all together assures that the nutritional value of the vegetables is not lost in boiling water. Then dice the chicken and mix it with the tomato mixture to be served more like stirfry over rice.

Indian Stone Soup

It's that time of the week again - time to go grocery shopping. And until I do, there's not much in the way of options for lunch or dinner. As I was raiding the pantry and fridge, here's what I came up with. And, thanks to a little "phone a friend" help (from a semi-pro lentil soup chef!), it's not half bad!

"Indian" Lentil Soup

1 c red lentils $.50
3 c reconstituted bullion $.37
3 c water
1 tsp curry powder
1/2 tsp cinnamon
2 T ketchup
15oz can of crushed tomatoes $.69
1 tsp garlic
1 bay leaf
1/2 box of cut frozen spinach $.34
1/2-1 c frozen cut vegetables of choice (I used corn, peas or carrots would work as well) $.20
2 medium sized squash/zucchini $1
1 T sugar

Total Cost: $3.10
Number of Servings: 6 (large bowls)
Cost per Serving: $.52

To Make:

1. Rinse the lentils and remove any debris, then, add them to a pot and cover with 6 c of water. Bring to a boil, adding in bullion, bay leaf, curry, cinnamon, sugar, and garlic.
2. Once the mixture is boiling, add in the frozen cut vegetables, tomatoes, and ketchup, along with the washed and diced squash (you could sub other fresh veggies here, like peppers and onions or mushrooms, but I used what I had on hand).
3. Allow the soup to return to a boil and cook 10 minutes, or until the tip of a knife easily pierces the squash. Reduce to a low simmer and cook 10 minutes more, then taste test and adjust as necessary. Too mild? Add a dash of red pepper flakes. Too acidic? Add another tsp of sugar or honey.
4. Serve hot with bread and butter. Mmmm.
   

Frugal Tip

• If you're on a budget it's NEVER ok to throw out food. When I first looked around my pantry yesterday, scratching my head to come up with something for dinner, it looked pretty bleak. A can of water chestnuts, tomatoes, various rices, some soba noodles, and baking materials. The fridge was empty save for the zucchini and some milk, 2 eggs, applesauce, and condiments. What kind of dinner could come out of that? But then the bag of lentils caught my eye. It wasn't enough to make lentil stew, but a soup? That could happen. From there on out I just dumped items into a pot, and ended up with a very tasty soup that will provide 3 meals for us. Most importantly, my zucchini didn't end up in the garbage! If you're not sure what to make for dinner, be creative - some of the strangest combinations end up as family favorites.
  

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.
  

Curry for Wimps.

So, I came across a can of coconut milk for $.99 a week or so ago and thought - hey, this could be useful for.... something.... Unfortunately, the only somethings it was useful for were

A. High time commitment and calorie-content desserts.
B. Thai and Indian curries. Which, of course, contain curry powder.

Sadly, I did not possess curry powder until this past weekend, when I had an opportunity to be in a local food co-op with some family members. They had bulk spices, and I picked up authentic curry powder for about $16/lb. That sounds ridiculous, but many spices in pre-measured jars can be upwards of $30/lb.

Curry, of course, has a number of health benefits. It has been linked with increasing digestive motility, heightening metabolism, and who hasn't experienced its ability to clear the sinuses? Coconut milk, if it can be found for a reasonable price, represents a nice change from the ordinary flavors of Western food but packs a caloric punch (high in fat). Below is the on-the-cheap recipe I developed to have a delicious Thai Coconut Curry that is not too spicy.

Thai Coconut Curry

1 Chicken breast with ribs cut into small pieces $1.50
1 package frozen "stir fry vegetables" $1
1/2 c coconut milk (a little less than half a can) $.40
2 T lite soy sauce
1 T curry powder
1 tsp dried sweet basil (optional)
Red chili flakes to taste
1/2 c water

1 c rice (jasmine is nice) $.68
Water to make rice

Total Cost: $3.58
Servings: 4 (smallish) or 3 (generous)
Cost per serving: $.89 (for 4) or $1.19 (for 3)

To Make:

Begin by putting on water to boil per your rice instructions. Meanwhile, prep the chicken. I buy chicken breast with the ribs because the price per lb is cheaper than boneless thighs but the ribs don't contribute much to the weight of the meat. At $1.29/lb, it's pretty affordable. Since I am unable to buy organic chicken, I try to use as little of the store brand variety as possible.

When the meat is ready, place a small amount of oil in a frying pan and begin to fry the meat. If you like, you can add a little chopped or crushed garlic at this point. While the meat is browning, mix together 1/2c each water and coconut milk (be sure to shake the can first!). Then stir in curry powder, basil, soy sauce, and red pepper.

By this time the water for rice should be boiling. Add the rice, then dump the frozen veggies into the pan with the chicken. Pour the sauce over the meat/vegetable mixture, and stir well to combine. Wait until the sauce comes to a simmer, then cover the pan and allow it to cook until the thickest frozen veggies are soft. Preparing the vegetables in this way gives them a lot of flavor and ensures you won't loose any nutrients to boiling them separately in water.

To serve: fluff the rice and place a serving on each plate. Top with chicken/veggies and pour a little sauce over the whole thing. Trust me, it's wonderful.



Other Thoughts -

1. What to do with the other coconut milk? You can try replacing half of the water for making rice with it, adding raisins or other dried fruit, 2T of sugar, and you'll have a fabulous vegan rice pudding. You can also add a bit of it to smoothies or oatmeal. And of course- there's always the baked goods (coconut bread is delicious!)

2. Coconut milk hard to find or too expensive? Make the curry sauce without it. Bump the water up to 1 c (make sure it's warm) and stir in 1 T of cornstarch, to help the curry thicken.

Happy Cooking!

Japanophile

That's the term my brother uses for non-Japanese people who are completely obsessed with Japanese culture. While I'm not sure that description fits me entirely, there is one aspect of Japanese culture I envy greatly - their food.

The Japanese diet is remarkably well-balanced. When most people think of Japanese food they think of sushi - low fat, vegetables, protein, and grains all in one bite! However, as I've explored the world of Japanese cooking, I've found that its not about cutting any one ingredient out. Instead, Japanese cooks focus on small portions of items that are higher in fat and sodium, and large but well-seasoned portions of the dietary "freebie" items (ie: vegetables and fruits). For instance, a commonly prepared Japanese dish is tempura - pieces of chicken or whole shrimp coated in batter and deep fried in oil. Does that sound "good" for you? No? Well then consider that the serving size is only 2 meat items per plate. Just two. Two shrimp, about 4" long including the tail, and the rest of the meal is rice and seasoned vegetables.

In my opinion the best example of Japanese portion control is the bento box. Remember the My Little Pony or Power Rangers plastic lunch box you had when you were little? Well the bento boxes are Japan's version. Typically they are oval shaped and have two tiers separated by a plastic partition. Predictably, they sport cartoon characters (for the kids) or artistic patterns (for the adults). The idea is to use the size of the bento as a guide for how much food to pack. Traditionally the bottom tier is thinner, and holds the rice or noodle component of the meal, while the top tier contains the protein and vegetable portions. Alternatively, one can purchase smaller containers to set inside the bento box, dividers to make more compartments, and even tiny bottles to fill with the appropriate sauce.

Although I can hardly imagine a farming Japanese woman of the 1800's taking the time to fashion little creatures out of her child's lunch components, the "kawaii" (cute) bento craze has taken hold in recent years. Now the idea is to use the box are a storage/transport device, portion measure, and artistic canvas. For some examples of these modern bentos, check out http://justbento.com/ - a blog completely dedicated to them.

As I'm sure you have guessed, this entry so far has been an elaborate lead in to my own attempt at making a bento. Only, since I haven't the spare change to invest in an actual bento box, we had our kawaii components on plates. ;-)

Building a Bento:

1. Japanese omelet with spring onions (double this recipe to make 2 if you are serving 2 people or want leftovers)

• 1 egg $.11
  
• 1 T water
• 1 squirt soy sauce
• Pinch of sugar
• 2 green onions $.19
  
• 1 tsp soy sauce

Total Cost: $.30
Servings: 1
Cost per serving: $.30

To Make: Bring a small pot of water to a boil, add the green onions (sliced into thirds) and cook approx. 2 min or until soft. Remove them, run them under cold water, and squeeze out the excess liquid. Next, lay them on a plate and drizzle 1 tsp of soy sauce over them. Squeeze out the excess soy sauce and set the onions aside.

Then heat a pan over medium-low and coat it with oil. The Japanese cooking video I watched actually added the oil to the pan, and then pushed a small piece of paper towel around the pan to make sure it was evenly coated and absorb the excess oil. I did this and it worked great. While the pan is heating, beat the egg, water, sugar, and squirt of soy sauce together, then add them into the pan.

Lift the pan off the heat and tilt it to coat the bottom completely. When you can slip a spatula beneath the edge of the egg, place the green onions at one end of the omelet, and roll the egg sheet over them, continuing to the other side of the pan. Turn off the heat and allow the omelet to sit on the hot pan another 20 seconds, then remove it to a plate and let it cool.

2. Japanese Potato Salad

• 2 small red or yukon gold potatoes $.30
  
• 1.5 medium carrots $.07
  
• 1/2 cucumber $.15
  
• 1 tsp mustard
• 1 T capers
• 1 T lemon juice
• 1 T olive oil
• Salt and Pepper to taste
• Red pepper flakes/powder to taste

Total Cost: $.52
Servings: 4 (side dish sized)
Cost per serving: $.13

To Make: Peel the potatoes and scrub the carrot if the skin appears rough. Slice both vegetables thinnly and place them in a pot of lightly salted water. Bring the water to a boil (NOTE: If making omelet as well, use this water to blanch the spring onions).

While the potato and carrot are cooking, wash and cucumber and slice it thinnly. Place the slices in a bowl and coat them with salt. When the potato and carrot can be poked through with a fork (about 10 mins), drain them well (use a colander if you have one) and place them in a bowl. Add the mustard, olive oil, lemon juice, and some pepper, then mash them together roughly. You want the texture to be chunky, but with a creaminess that comes from the mashed potatoes.

Next, rinse the cucumber slices and stack them up on a cutting board, chopping them into small pieces. Mix these and the capers into the salad, then check if you would like to add salt or red pepper. Allow it to cool before serving.

To Garnish: Cut a 4" long section of carrot, as wide as you can find. Peel the carrot and cut five longitudinal notches into the side of it. When you look at the carrot from the end, it should have the rough shape of a flower. Then use the pointed end of a chopstick or kebab skewer to deepen the cuts and make the petals more rounded. Finally, slice the carrot as you normally would, and use the flowers as a decoration on top of the potato salad.

3. Rice triangles (onigiri)

• 1 c white or brown short grain rice $.60
  
• water to specifications of type of rice

Total Cost: $.60
Servings: 4 (2 small triangles each)
Cost per serving: $.15

To Make: Cook the rice completely, then allow it to cool to a handle-able temperature. Then, draping a piece of plastic wrap over your left hand, spoon about 2/3 c of rice into your palm on top of the plastic wrap. Close the plastic wrap around it and use both your hands to squeeze the rice into as small a ball as possible. Then shape it into a triangle - or - if you're more ambitious - a heart. Twist the plastic wrap into a knot to hold the shape and allow it to sit until cool. These may be eaten plain (as we did) or stuffed with meat filling at the time of their shaping. To do this you would drape the plastic wrap as before, add the rice to it, and then create a shallow hole in the middle of the rice mound. Spoon the filling into the hole, and wrap the remaining rice around it.
Note: If you have extra onigiri, store them in plastic wrap in the fridge to prevent them from drying out)

To Garnish: Use pieces of dried fruit, thinnly sliced scallions, or whatever you have available to create faces for the triangles.

4. Ham and Cheese shapes

• 3 slices of ham at least 1/4" thick $1.2
  
• 3 slices of cheese at least 1/4" thick $1
  
• 1 T marmalade $.10
  
• 1 T soy sauce

Total Cost: $2.30
Servings: 4 (side dish sized)
Cost per serving: $.58

To Make: While the rice for your rice triangles is cooking, use a cookie cutter or a knife and a pattern cut out of tinfoil to cut the ham and cheese into fun shapes. I made hearts and stars, but you can try whatever strikes your fancy. Heat the marmalade and soy sauce together in the microwave for 30 seconds, stir, and heat 30 seconds more to combine. There you have your cheap version of teriyaki sauce, which can be poured over the ham when it is time to eat!

To Garnish: Cut off the end of a lettuce leaf and set the shapes on it.

Cheap Hint - check if your deli sells ham or cheese "ends" - literally the ends of the meat and cheese logs they slice in the deli. There's nothing wrong with these except that they aren't sliced to uniform thickness and they may have more "skin" (in the case of the meat) than usual. They are also about $3 cheaper per pound, and the thick slices are perfect for making shapes!

5. Rabbit Apples

• One firm apple $.30
• 1 T lemon juice
  
• 4 currants or raisin bits

Total Cost: $.30
Servings: 4 (side dish sized)
Cost per serving: $.08

To Make: Wash the apple and slice one side off it. Then cut slices so that both sides show white flesh but the skin is still intact on the back side of the slice. Shave the bottom flat so that the slice will stand on its own, skin side up. Next, make a V - shaped cut on the skin and peel up the "ears." This tutorial is helpful - http://lunchinabox.net/2007/12/13/how-to-make-apple-rabbits/ however, I added a step. At the rabbits "head" cut two half moon shapes out of the skin to serve as eyes. the tapered end almost looks like a nose!

To Garnish: Make a small indentation with the tip of a knife and press the currants or raisin bits in to look like eyes. Be sure to do the lemon juice bath or the rabbits will be chocolate brown by lunch time!

Total Cost for Bento Lunch for 4 people....
$4.02
That's just over $1/serving for the math challenged readers out there! ;-)

And because the whole point of the bento is that it looks cute....I have pictures. :-D