Week of January 4, 2015
I'm going to try to publish two or three recipes each week. Last week Superstore had pork shoulder on sale for $1.28/lb. and this week it's Zehrs (for price matching). They were really big so it was a large cash outlay (mine was $19.54) but once I de-boned it, I had two pieces about 5 lb. each, one piece about 3 lb. and about 2 lb. of bones which will be roasted for stock at a later date. I bunched the meat together as best I could, tied it with string like a roast, and bagged them for the freezer.
I'm going to try to publish two or three recipes each week. Last week Superstore had pork shoulder on sale for $1.28/lb. and this week it's Zehrs (for price matching). They were really big so it was a large cash outlay (mine was $19.54) but once I de-boned it, I had two pieces about 5 lb. each, one piece about 3 lb. and about 2 lb. of bones which will be roasted for stock at a later date. I bunched the meat together as best I could, tied it with string like a roast, and bagged them for the freezer.
Recipe #1 is for Pulled Pork Sandwiches which will go into the slow cooker instead of paying for the energy to run the oven during the day for 8-9 hours. Recipe #2 is Leanne's Baked Beans but I'm going to reserve a cup or so of the pulled pork to add to the dish just to make it a more traditional supper. I'm counting that addition as free since the cost will have already been covered in the sandwiches. The Pulled Pork Sandwiches are served with a crunchy slaw. Cabbage was $1.49/lb. but I was able to find a nice one about 1 lb. and I think that will be enough to make the slaw and Recipe #3 which is Deconstructed Cabbage Rolls. I'm going to use my husband's recipe for the slaw as there wasn't one in the book.
Just a word about spices
NEVER buy those little bottles of spices in the grocery store. Save all the small jars you can (especially, ask your friends with babies to save you the baby food jars) and make your own spice drawer. (Only buy enough to fill the jar for both freshness & cash outlay). Here are a couple of examples that illustrate the price difference between spices bought in a bulk store and those in the little bottles:
Cinnamon, at the bulk store, is $1.19 for 100g but $10.98/100g at the grocers
Cumin is $1.49/100g compared to $14.63/100g in the little bottles
Smoked paprika is $1.39/100g compared to $15.20/100g in the little bottles
NEVER buy those little bottles of spices in the grocery store. Save all the small jars you can (especially, ask your friends with babies to save you the baby food jars) and make your own spice drawer. (Only buy enough to fill the jar for both freshness & cash outlay). Here are a couple of examples that illustrate the price difference between spices bought in a bulk store and those in the little bottles:
Cinnamon, at the bulk store, is $1.19 for 100g but $10.98/100g at the grocers
Cumin is $1.49/100g compared to $14.63/100g in the little bottles
Smoked paprika is $1.39/100g compared to $15.20/100g in the little bottles
Pulled Pork Sandwiches - Serves 6
5 lb. pork shoulder ($1.28/lb. = $6) 1/3 cup brown sugar ($.16) 2 tbsp. coffee, ground ($.30) 2 tbsp. Kosher salt ($.15) 4 tsp. smoked paprika ($.07) 3 tsp. sweet paprika ($.07) 2 tsp. cumin powder ($.08) 1 tsp. coriander powder ($.07) |
1 tsp. clove powder ($.18) 1 tsp. garlic powder ($.06) 1 tsp. black pepper ($.16) Hamburg or Kaiser rolls ($.99 for pkg. of 8) Cold Slaw recipe below (approx. $2) TOTAL COST: $7.30 + $.99 + $2.00 = $10.29 or $1.72 per person Leanne's cost: $14 or $1.40 per person |
Mix rub ingredients and apply liberally to the pork shoulder, pressing it gently into the meat until you've covered every side. Set aside any leftover rub for later. Place the pork shoulder in a large pot with a tight lid or a Dutch oven OR in the pot of a slow cooker. Cover and leave in the fridge for a few hours or overnight.
Pour enough water into the pot to cover the bottom. Replace the lid and roast in a 200F oven for 10-12 hours OR set the slow cooker on low for 10 hours. It's done when you can poke the meat and it's so soft that it falls apart on its own.
To pull the meat, remove it from the juices and gently tear the pork apart with two forks. Discard any fat that you don't wish to eat. Gently, mix in remaining rub to taste and move meat to a casserole dish to either keep warm or to refrigerate for another day. If you want to make a sauce from the drippings bring them to a gentle boil on the stovetop over medium-high heat. Let the juices thicken for 20-30 minutes. The fat will rise to the top for skimming. Mix a few spoonfuls of the pan drippings into the pork before serving. Feel free to add a little BBQ sauce to the pork if you have it but try it first - it's REALLY good by itself!
Pour enough water into the pot to cover the bottom. Replace the lid and roast in a 200F oven for 10-12 hours OR set the slow cooker on low for 10 hours. It's done when you can poke the meat and it's so soft that it falls apart on its own.
To pull the meat, remove it from the juices and gently tear the pork apart with two forks. Discard any fat that you don't wish to eat. Gently, mix in remaining rub to taste and move meat to a casserole dish to either keep warm or to refrigerate for another day. If you want to make a sauce from the drippings bring them to a gentle boil on the stovetop over medium-high heat. Let the juices thicken for 20-30 minutes. The fat will rise to the top for skimming. Mix a few spoonfuls of the pan drippings into the pork before serving. Feel free to add a little BBQ sauce to the pork if you have it but try it first - it's REALLY good by itself!
Grate cabbage and carrot. Mix remaining ingredients and stir into cabbage. Serve a couple of tablespoons of slaw on top of the pulled pork inside the Hamburg or Kaiser roll. Wrap cabbage well and refrigerate for another recipe.
My Results - Oh, my goodness. This is delicious!
My Results - Oh, my goodness. This is delicious!
I netted 10 cups of shredded meat and since I bought large buns, one cup was a single serving. If you use hamburger buns, half a cup will probably be enough but adults will want more than one. I have set aside two cups for the Baked Beans and, because there are only two of us, I will freeze the rest for another day.
The slaw turned out well and I had enough for at least 6 large buns, probably 8 hamburger buns and there would be nothing left. I will definitely make this meal again! We're off to a pretty good start! |
Leanne's Baked Beans - Serves 4
Note: Leanne's recipe serves 2 or 4 as a side dish. With the addition of pork from the recipe above, it will serve 4 for dinner with a salad & bread (use up the rest of the buns from the sandwiches). 3 cups dried pinto, red or black beans, cooked ($1.75) 1/2 cup canned tomatoes, puréed or chopped with juice ($.14) 1/4 onion finely chopped (use rest of onion from the slaw) 2 tbsp. mustard ($.14) 2 tbsp. molasses or brown sugar (molasses $.30, dk. br. sugar $.06) 2 tsp. chipotle en adobo finely chopped or any chili sauce ($.10) |
TOTAL: $2.19 plus salad, $.44 per person (lunch)
Leanne: $3.00, $1.50 pp |
Note about chipotle en adobo: This is a new ingredient for me so when I opened the can, I had to taste it. My mouth tingled for a long time. It packs some serious heat. It was $1.89 for a small can and I'm not sure what I'm going to do with the rest of it. Consider using chipotle powder from the bulk store at $.29 per tsp.
Soak dried beans overnight or during the day for dinner that night. Discard any beans that float. After soaking, bring to a slow boil in the soaking water and cook 20-30 minutes, until tender. Drain beans and combine everything in the saucepan over medium heat for approximately 5 minutes or until the juices thicken.
Variations: spicy mustard, no chipotle
Toppings: salsa, chopped scallions, fresh cilantro, avocado, chopped tomato, crumbled bacon (whatever is in the fridge) (not included in costing)
Variations: spicy mustard, no chipotle
Toppings: salsa, chopped scallions, fresh cilantro, avocado, chopped tomato, crumbled bacon (whatever is in the fridge) (not included in costing)
My results: I made the recipe exactly as above except that, because I don't care for raw onion, I sauteed the onion in the saucepan before I added the rest of the sauce ingredients. Both my husband and I found the beans a bit on the dry side so I added more tomatoes with a cup of the pulled pork from last night's dinner. That improved the depth of flavour considerably. Consider doubling the amount of sauce and using molasses if you have it instead of the brown sugar. These changes would increase the cost by $.87 because I might add a little bit more chipotle but I wouldn't fully double that ingredient. All in all they are pretty good and certainly economical. I got 5 lunch size servings which would be quite portable and with a salad or some cut up vegetables on the side, it would feed 4 adults for dinner. LATE NOTE: If you can save a cup of these in the freezer, they make a great addition to the Jacket Sweet Potatoes on Page 2.
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Deconstructed Cabbage Rolls (please see "My Results" below) - Serves 6
1 tbsp. butter ($.05)
1 fresh sausage (Italian or Chorizo), casing removed ($1)
1 onion, chopped ($.17)
4 cloves garlic, finely chopped ($.25)
1 small or 1/2 large cabbage cored and chopped (use the 2/3 of the cabbage left from the slaw in the Pulled Pork recipe) ($.75)
3 cups cooked rice (1 cup raw No Name long grained white rice) ($.55)
4 cups cooked lentils (2 cups dried = 4 cups cooked) ($1.60)
3 1/2 cups (28 oz. can) tomatoes, puréed or tomato sauce. ($.99) (do you have tomatoes left from the can you opened for the Baked Beans?)
Various spices (allowing $1.00 including salt and pepper)
Variations: ground beef, turkey or pork instead of lentils and sausage, Swiss chard or collars instead of cabbage?
Additions: breadcrumbs on top, olives, peas or corn, cheese, any spice combination
TOTAL: made exactly as above $6.46 for 6 servings, $1.08 per person. If you add 2 more sausages and cut the lentils in half: $7.66 for 6 servings, $1.27 per person. Leanne: $9.00 or $1.50 per person. See "My Results" below.
1 tbsp. butter ($.05)
1 fresh sausage (Italian or Chorizo), casing removed ($1)
1 onion, chopped ($.17)
4 cloves garlic, finely chopped ($.25)
1 small or 1/2 large cabbage cored and chopped (use the 2/3 of the cabbage left from the slaw in the Pulled Pork recipe) ($.75)
3 cups cooked rice (1 cup raw No Name long grained white rice) ($.55)
4 cups cooked lentils (2 cups dried = 4 cups cooked) ($1.60)
3 1/2 cups (28 oz. can) tomatoes, puréed or tomato sauce. ($.99) (do you have tomatoes left from the can you opened for the Baked Beans?)
Various spices (allowing $1.00 including salt and pepper)
Variations: ground beef, turkey or pork instead of lentils and sausage, Swiss chard or collars instead of cabbage?
Additions: breadcrumbs on top, olives, peas or corn, cheese, any spice combination
TOTAL: made exactly as above $6.46 for 6 servings, $1.08 per person. If you add 2 more sausages and cut the lentils in half: $7.66 for 6 servings, $1.27 per person. Leanne: $9.00 or $1.50 per person. See "My Results" below.
Heat oven to 350F.
Melt butter in large pan over medium heat. Slice the casing off the sausage and crumble the raw meat into the pan. Sauté until no longer pink, then move it to a large bowl. Sauté the onion and garlic in the same pan with the sausage drippings. Once the onion is translucent, add the cabbage and sauté for 5-7 minutes, until tender to the tip of a fork. Season generously with salt and pepper.
While the cabbage cooks, mix the rice and lentils into the sausage bowl. Add salt, pepper, and any other spices you'd like. (Leanne suggests using spices similar to what would be in your sausage i.e., chorizo has paprika, cumin and dried chilies; Italian has fennel, etc.). Taste as you go.
Lightly oil a large casserole dish. Spread the lentil-rice-sausage mixture into an even layer. Next, spread the cabbage mixture on top. Then, as evenly as possible, pour the puréed tomatoes over the top. Sprinkle with salt and pepper. Bake until hot and bubbly, approximately 30 minutes.
Melt butter in large pan over medium heat. Slice the casing off the sausage and crumble the raw meat into the pan. Sauté until no longer pink, then move it to a large bowl. Sauté the onion and garlic in the same pan with the sausage drippings. Once the onion is translucent, add the cabbage and sauté for 5-7 minutes, until tender to the tip of a fork. Season generously with salt and pepper.
While the cabbage cooks, mix the rice and lentils into the sausage bowl. Add salt, pepper, and any other spices you'd like. (Leanne suggests using spices similar to what would be in your sausage i.e., chorizo has paprika, cumin and dried chilies; Italian has fennel, etc.). Taste as you go.
Lightly oil a large casserole dish. Spread the lentil-rice-sausage mixture into an even layer. Next, spread the cabbage mixture on top. Then, as evenly as possible, pour the puréed tomatoes over the top. Sprinkle with salt and pepper. Bake until hot and bubbly, approximately 30 minutes.
My Results: I made this dish twice. First time, I made it with three sausages and half the amount of lentils. I made the mistake of buying low-fat sausages which resulted in having to add olive oil to the pan because there weren't any drippings, to speak of, in which to cook the onion and garlic. I also added a bit of water to the pan when I was cooking the cabbage because I had all these nice brown bits from the sausage and didn't want to leave them behind in the pan! It took about 15 minutes to cook the cabbage. Sadly, we didn't care for this. The ratio of grains (rice and lentils) to meat (even though I used 3 sausages) was too high. It might be filling but it wasn't pleasurable to eat and, in my humble opinion, eating good food is one of life's most wonderful pleasures.
The second time was completely different. I used 1 lb. of lean ground beef (although ground pork would work and would be less expensive perhaps) and the rice. The tomatoes were not romas, just regular garden tomatoes which are more watery and a better choice for this recipe. I used oregano, fennel seeds, parsley and thyme as my seasoning for the meat and you need to be generous, as Leanne suggests, with the salt and pepper. The changes only increased the cost by $.28 which for 6 delicious adult portions is well worth it. Also, I froze two portions of this to see how well it keeps. I'll let you know!
NOTE: It freezes really well. I thawed it out in the fridge and warmed it in the microwave. It was pretty good.
NOTE: It freezes really well. I thawed it out in the fridge and warmed it in the microwave. It was pretty good.
UPCOMING RECIPES: Spicy Green Beans, Vegetable Jambalaya and Brussel Sprout Hash
Week of January 11, 2015
Recipe #4 is Vegetable Jambalaya. It sounds really good as it is and Leanne's cost per serving is $.65 so I think there is a little wiggle room in this recipe. When I made the 1st Deconstructed Cabbage Rolls, I bought a package of 5 sausages for $4.99. I have two left so I'm going to add those to the Jambalaya. Recipe #5 is Brussels Sprout Hash and Eggs which looks like an intriguing lunch. Leanne's recipe is for 2 people (thank goodness, because there are only two of us to eat everything I'm cooking!) and her cost is $1.40 pp. Because Chinese New Year is February 19th, the grocery stores have all kinds of wonderful ingredients on sale. I'm going to make a Chinese meal that won't fit into the parameters of this website but it does give me an opportunity to try Recipe #6 - Spicy Green Beans. These have some tough competition because, if you have ever eaten at The Shin Shin on University Avenue and had their spicy green beans, you know how good they can be. The beans were $2.29/1b. (ouch) at the Superstore so I stopped at Joseph's where they were beautiful and $.69/lb. I bought a 1 1/2 lbs. for $1.
Recipe #4 is Vegetable Jambalaya. It sounds really good as it is and Leanne's cost per serving is $.65 so I think there is a little wiggle room in this recipe. When I made the 1st Deconstructed Cabbage Rolls, I bought a package of 5 sausages for $4.99. I have two left so I'm going to add those to the Jambalaya. Recipe #5 is Brussels Sprout Hash and Eggs which looks like an intriguing lunch. Leanne's recipe is for 2 people (thank goodness, because there are only two of us to eat everything I'm cooking!) and her cost is $1.40 pp. Because Chinese New Year is February 19th, the grocery stores have all kinds of wonderful ingredients on sale. I'm going to make a Chinese meal that won't fit into the parameters of this website but it does give me an opportunity to try Recipe #6 - Spicy Green Beans. These have some tough competition because, if you have ever eaten at The Shin Shin on University Avenue and had their spicy green beans, you know how good they can be. The beans were $2.29/1b. (ouch) at the Superstore so I stopped at Joseph's where they were beautiful and $.69/lb. I bought a 1 1/2 lbs. for $1.
Vegetable Jambalaya - Serves 4
2 tbsp. vegetable oil ($.05) 1 medium onion, chopped ($.17) 1 green bell pepper, chopped ($1.50) 3 stalks celery, chopped ($.42) 3 gloves garlic, finely chopped ($.18) 1/2 small green chili, finely chopped($.10) 2 large tomatoes, chopped ($3.26) 2 bay leaves ($.12) 1 tsp. paprika ($.07) 1 tsp. garlic powder ($.06) |
1 tsp. cayenne pepper ($.05) 1/2 tsp. dried thyme ($.07) 1/2 tsp. dried oregano ($.08) 1 tsp. salt ($.01) 1 tsp. Pepper ($.17) 1 tsp. Worcestershire sauce or soy sauce ($.06) 3/4 cup long grain rice ($.41) 3 cups vegetable broth or chicken stock ($1.50) TOTAL: $8.28, $2.07 per person for 4 servings made exactly as above or $1.38 per person for 6 servings Leanne: $3.90 or $.65 per person for 6 servings |
Start with the oil in a large high-sided saucepan over medium-high heat. Add the onion, pepper and celery, then cook for about 5 minutes, until they become translucent but not brown. Add the rest of the ingredients except for the rice and broth. Let everything cook for about 1 minute to let some of the tomato juice release.
Add the rice and slowly pour in the broth. Reduce the heat to medium and let the dish cook until the rice absorbs all the liquid. It should take about 20 to 25 minutes. If you are using any of the additions, throw them in at about the 15-minute mark to let them warm up.
Additions: slices of fried sausage, shrimp, leftover meat, tofu or beans
Add the rice and slowly pour in the broth. Reduce the heat to medium and let the dish cook until the rice absorbs all the liquid. It should take about 20 to 25 minutes. If you are using any of the additions, throw them in at about the 15-minute mark to let them warm up.
Additions: slices of fried sausage, shrimp, leftover meat, tofu or beans
My Results: This is a really nice meal! It's a bit spicy with lots of flavour. I added the two sausages I had left from the 1st attempt at the cabbage rolls so that increased my cost by $2 ($10.28 for 4, $2.57 pp) but they added an extra flavour component and texture. The big difference in price between Leanne's results and mine are, I'm sure, because of the cost of the tomatoes. I will make this again when I can use tomatoes from my garden ( or store-bought but not at winter prices). Also, my chicken stock is free because I make it whenever we have a dinner that gives me chicken bones and it is frozen in Ziploc bags in 2 cup portions. For costing, I used the $2 sale price for Campbell's. If you use vegetable broth, this dish is vegetarian. Leanne's book indicates this will feed 6 and it will but I would want a salad or something with it.
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NOTE: Even better than adding a salad to this dish is to add 1 can of black beans which will combine with the rice to make this dish a complete protein and it's DELICIOUS! It increases the meal cost by $.89. My daughter-in-law suggested it when I was visiting recently and she was right, it was really good!!
Brussels Sprout Hash and Eggs - Serves 2
4 cups Brussels sprouts, finely chopped (I bought 1 lb. at $2.99/lb. and they yielded 4 1/2 cups when shredded)
Salt & pepper ($.18)
1 tbsp. Butter ($.05)
3 cloves garlic, finely chopped ($.18)
6 olives, finely chopped ($.15 - very much an estimate)
Lemon juice (1/8 of a fresh lemon = $.17)
2 eggs ($.50 - based on sale price of $2.99/doz.)
4 cups Brussels sprouts, finely chopped (I bought 1 lb. at $2.99/lb. and they yielded 4 1/2 cups when shredded)
Salt & pepper ($.18)
1 tbsp. Butter ($.05)
3 cloves garlic, finely chopped ($.18)
6 olives, finely chopped ($.15 - very much an estimate)
Lemon juice (1/8 of a fresh lemon = $.17)
2 eggs ($.50 - based on sale price of $2.99/doz.)
Chop off the ends of the sprouts. Slice them in half, then finely shred each half. If you grate them, watch your fingers! Place the shreds in a bowl and sprinkle with salt and pepper.
Melt the butter in a deep fry pan on medium-high heat. Swirl it around to coat the pan. Add the Brussels sprout shreds and garlic, then leave it to cook for about 1 minute. Mix it up and toss it around. Add the olives and mix again.
Crack the eggs into separate areas of the pan. Sprinkle them with salt and pepper. Pour in 2 tbsp. water and cover with a lid. Let the eggs steam, undisturbed, for 2 minutes. Once the whites of the eggs are cooked through, turn off the heat and sprinkle everything with lemon juice.
Melt the butter in a deep fry pan on medium-high heat. Swirl it around to coat the pan. Add the Brussels sprout shreds and garlic, then leave it to cook for about 1 minute. Mix it up and toss it around. Add the olives and mix again.
Crack the eggs into separate areas of the pan. Sprinkle them with salt and pepper. Pour in 2 tbsp. water and cover with a lid. Let the eggs steam, undisturbed, for 2 minutes. Once the whites of the eggs are cooked through, turn off the heat and sprinkle everything with lemon juice.
TOTAL: $4.12, $2.06 per person
Leanne: $2.80, $1.40 per person
My Results: First, my apologies because I forgot to take a picture. It was quite pretty on the plate: the white of the egg perched on the pale green sprout squiggles. If Brussels sprouts are your absolutely favourite vegetable in the whole world, you will like this dish. If they aren't, you might want to take a pass. I think of Brussels sprouts as a fall/winter vegetable and $2.99/lb. isn't a bad price but considering the dish only fed two people and we still wanted toast with it, it's not as economical here as it was for Leanne to make it in NYC.
Leanne: $2.80, $1.40 per person
My Results: First, my apologies because I forgot to take a picture. It was quite pretty on the plate: the white of the egg perched on the pale green sprout squiggles. If Brussels sprouts are your absolutely favourite vegetable in the whole world, you will like this dish. If they aren't, you might want to take a pass. I think of Brussels sprouts as a fall/winter vegetable and $2.99/lb. isn't a bad price but considering the dish only fed two people and we still wanted toast with it, it's not as economical here as it was for Leanne to make it in NYC.
Spicy Green Beans - Serves 2
1 tsp. vegetable oil ($.01) 1/2 lb. green beans, ends trimmed, chopped into bite-size pieces ($.35) 2 cloves garlic, finely chopped ($.08) 1 tsp. soy sauce ($.03) 1 tsp. samba oelek (or 2 tsp. chili flakes) ($.12 for the chili flakes) 1/4 cup water Additions: 1 tsp ginger, grated ($.12), 1 tsp. lemon juice ($.17) |
Add the vegetable oil to a frying pan on medium heat. Once it's hot, add the green beans and let them cook undisturbed for about 1 minute.
Mix the garlic, soy sauce, and chili flakes (or samba oelek) in a bowl (and the ginger and lemon juice if using).
The beans should have turned bright green. Add about 1/4 cup water to the pan. Cook another 2 minutes, until the water is mostly gone. Pour the sauce into the pan and toss gently to coat. Cook another 2 minutes, until everything is fragrant and most of the liquid is gone and the beans are fork tender. Total cooking time for the beans should be approximately 5 minutes.
Taste and add more chili flakes or soy sauce if you want the beans hotter or saltier.
Mix the garlic, soy sauce, and chili flakes (or samba oelek) in a bowl (and the ginger and lemon juice if using).
The beans should have turned bright green. Add about 1/4 cup water to the pan. Cook another 2 minutes, until the water is mostly gone. Pour the sauce into the pan and toss gently to coat. Cook another 2 minutes, until everything is fragrant and most of the liquid is gone and the beans are fork tender. Total cooking time for the beans should be approximately 5 minutes.
Taste and add more chili flakes or soy sauce if you want the beans hotter or saltier.
TOTAL: $1.30, $.65 per serving for 2 (or $.43 for 3 depending on what you are serving with it)
Leanne: exactly the same
My Results: These are very good (watch out Shin Shin!). Degree of doneness is a personal preference so when I make these again, and I will, I will put the lid on the pan after adding the 1/4 cup of water just to cook them a little more. I also have to tell you that I only put in 1 tsp. of the chili flakes. I think Canadian chili flakes must be hotter than the ones in NYC because I couldn't have eaten it if I'd put 2 tsp. for only 1/2 lb. of green beans. I added both of the additions so I priced it out to include those items. This dish is full of flavour! It would be great with rice beside sweet and sour chicken or pork. Maybe I'll have a look for a recipe like that since there wasn't one in the book.
Leanne: exactly the same
My Results: These are very good (watch out Shin Shin!). Degree of doneness is a personal preference so when I make these again, and I will, I will put the lid on the pan after adding the 1/4 cup of water just to cook them a little more. I also have to tell you that I only put in 1 tsp. of the chili flakes. I think Canadian chili flakes must be hotter than the ones in NYC because I couldn't have eaten it if I'd put 2 tsp. for only 1/2 lb. of green beans. I added both of the additions so I priced it out to include those items. This dish is full of flavour! It would be great with rice beside sweet and sour chicken or pork. Maybe I'll have a look for a recipe like that since there wasn't one in the book.
UPCOMING RECIPES: Smokey and Spicy Roasted Cauliflower (which is on sale at Superstore for $1.98), Lightly Curried Butternut Squash Soup.
Week of January 18th, 2015
Recipe #7 is Smoky and Spicy Roasted Cauliflower. I really don't know why cauliflower is so expensive. It's labour intensive if you grow it yourself as the leaves have to be tied up around the head to keep it white but I don't know how they do that on a commercial level. This week the Superstore has it for $1.98 each so it's much more affordable. Recipe #8 is Lightly Curried Butternut Squash Soup which I am looking forward to tasting and I did find a recipe for a delicious and affordable sweet and sour sauce so that will be Recipe #9. If you are making any of the recipes from this site, please let me know how they are turning out.
Recipe #7 is Smoky and Spicy Roasted Cauliflower. I really don't know why cauliflower is so expensive. It's labour intensive if you grow it yourself as the leaves have to be tied up around the head to keep it white but I don't know how they do that on a commercial level. This week the Superstore has it for $1.98 each so it's much more affordable. Recipe #8 is Lightly Curried Butternut Squash Soup which I am looking forward to tasting and I did find a recipe for a delicious and affordable sweet and sour sauce so that will be Recipe #9. If you are making any of the recipes from this site, please let me know how they are turning out.
Smoky and Spicy Roasted Cauliflower - Serves 4
1 head of cauliflower, cut into small pieces ($1.98)
2 cloves garlic, unpeeled (or a sprinkle of garlic powder ($.08 for fresh $.07 for 1 tsp. garlic powder)
1 tbsp. butter, melted ($.15)
1 tsp. smoked paprika ($.07)
1/2 tsp cayenne pepper ($.02)
Salt & pepper ($.02)
1 head of cauliflower, cut into small pieces ($1.98)
2 cloves garlic, unpeeled (or a sprinkle of garlic powder ($.08 for fresh $.07 for 1 tsp. garlic powder)
1 tbsp. butter, melted ($.15)
1 tsp. smoked paprika ($.07)
1/2 tsp cayenne pepper ($.02)
Salt & pepper ($.02)
Turn the oven to 400F.
In a medium-sized roasting pan, arrange the cauliflower pieces and unpeeled cloves of garlic. Pour the butter over the cauliflower and then sprinkle the spices over top. Use your hands to thoroughly coat the cauliflower with butter and spices. Bake for 45 minutes to 1 hour. Depending on how crispy you like the florets. Squeeze the roasted garlic throughout and trash the skins.
TOTAL: $2.32 for 4 servings, $.58 per person
Leanne: $3.40 for 4 servings, $.85 per person (cauliflower must be pricey in NYC too).
In a medium-sized roasting pan, arrange the cauliflower pieces and unpeeled cloves of garlic. Pour the butter over the cauliflower and then sprinkle the spices over top. Use your hands to thoroughly coat the cauliflower with butter and spices. Bake for 45 minutes to 1 hour. Depending on how crispy you like the florets. Squeeze the roasted garlic throughout and trash the skins.
TOTAL: $2.32 for 4 servings, $.58 per person
Leanne: $3.40 for 4 servings, $.85 per person (cauliflower must be pricey in NYC too).
My Results: This is delicious! There is just the right amount of heat and smoky flavor. My cauliflower was quite small so we didn't actually have any left even though there were only two of us because I ate it..... I should also note that Leanne says she is "happy to just eat a bowl of this for dinner, maybe with an egg on top". I don't know about that but it's a very good side dish and very economical if you buy the cauliflower on sale.
Lightly Curried Butternut Squash Soup - Serves 4
1 butternut (or other variety) squash ($3.01 at $1.39/lb.) 1 tbsp. butter ($.15) 1 medium onion ($.17) 1 green pepper ($.85 or $.43 for half) 3 garlic cloves ($.12) 1 tsp. cumin ($.17) 1 tsp. coriander (.07) |
1 tsp. turmeric ($.05) 1 tsp. cayenne ($.05 or $.02 for half) 1 can coconut milk (size not specified so I used 398ml at $.99) Salt (generosity recommended) 3 cups water. |
Peel the squash, scoop out the seeds and slice the squash into strips for easy cutting into small cubes. Melt the butter in a large pot on medium heat and when the saucepan is hot, add the onion pepper and garlic. Sauté for two minutes. Add the cubed squash and spices and stir it all together. Put a lid on the pot and let it cook for another two minutes. Add the coconut milk and water and stir.
Bring the soup to a boil, then turn down the heat to low and let it cook for about 30 minutes or until the squash is tender. Taste the soup and add salt and pepper as needed. Be generous with the salt. Purée the soup until smooth, taste again and adjust seasonings.
Optional: sour cream, scallions, fresh cilantro
TOTAL: $5.11, $1.27 per serving
Leanne: $6, $1.50 per serving
Bring the soup to a boil, then turn down the heat to low and let it cook for about 30 minutes or until the squash is tender. Taste the soup and add salt and pepper as needed. Be generous with the salt. Purée the soup until smooth, taste again and adjust seasonings.
Optional: sour cream, scallions, fresh cilantro
TOTAL: $5.11, $1.27 per serving
Leanne: $6, $1.50 per serving
My Results: I really liked this soup BUT because my husband and I aren't big green pepper fans, I only used half a pepper AND only 1/2 tsp. of cayenne which was more than it needed. I would only use 1/4 tsp. next time and if I was feeding kids, I'd leave it out altogether. I'm not sure how this would taste if you used 1-2 tsp. of curry powder instead of building the flavours individually. I'm going to include a different version of squash soup just for you to try, if you'd like. Leanne's recipe is vegetarian and the other is not but it's very good.
Summer "Squash Soup with Red Pepper Purée from "The General's Daughter" Credit: Gourmet Magazine September 1995 or Epicurious |
1 large red bell pepper, roasted, chopped & puréed (optional - $2.00)
1 small to medium onion, chopped ($.17)
1 tbsp. butter ($.15)
1 lb. (approx.) squash, peeled and cubed ($3.00)
2-3 cups of chicken stock ($1 - $1.50)
Sauté onion in melted butter in large saucepan on low heat until soft. Add squash, salt and pepper and cook, stirring 2 minutes. Add stock just to cover squash and simmer 25 minutes. Purée and taste to adjust seasoning. Serve with a dollop of red bell pepper purée in the centre.
TOTAL: $4.82 without red pepper, $6.82 with it - $1.20 or $1.70 per serving
1 small to medium onion, chopped ($.17)
1 tbsp. butter ($.15)
1 lb. (approx.) squash, peeled and cubed ($3.00)
2-3 cups of chicken stock ($1 - $1.50)
Sauté onion in melted butter in large saucepan on low heat until soft. Add squash, salt and pepper and cook, stirring 2 minutes. Add stock just to cover squash and simmer 25 minutes. Purée and taste to adjust seasoning. Serve with a dollop of red bell pepper purée in the centre.
TOTAL: $4.82 without red pepper, $6.82 with it - $1.20 or $1.70 per serving
Sweet and Sour Sauce with Chicken - Serves 4
Remember the spicy green beans? They really do go well with a sweet and sour main dish. The bottled sauces are quit expensive so I searched for a recipe that would be both yummy and inexpensive. I found this one on www.chinesefood.about.com. It's by Rhonda Parkinson and it is quite good. I doubled her recipe and it made enough for 2 large chicken breasts or 6-7 boneless, skinless chicken thighs. If you throw in whatever vegetables you have in the fridge: carrot, green onion, celery, frozen peas, green pepper, asparagus, etc. and serve it on a bed of rice you will gave a nice dinner for very little money. The entire cook time for the sauce is listed as 5 minutes but I doubt that it's that long. It also freezes quite well.
2/3 cup white vinegar ($.28) (rice vinegar is nice in this but quite a bit more expensive)
1/2 cup brown sugar ($.25)
2 tbsp. Ketchup ($.10)
1 tsp. soy sauce (.06)
4 tsp. cornstarch mixed with 8 tsp. water ($.08)
Remember the spicy green beans? They really do go well with a sweet and sour main dish. The bottled sauces are quit expensive so I searched for a recipe that would be both yummy and inexpensive. I found this one on www.chinesefood.about.com. It's by Rhonda Parkinson and it is quite good. I doubled her recipe and it made enough for 2 large chicken breasts or 6-7 boneless, skinless chicken thighs. If you throw in whatever vegetables you have in the fridge: carrot, green onion, celery, frozen peas, green pepper, asparagus, etc. and serve it on a bed of rice you will gave a nice dinner for very little money. The entire cook time for the sauce is listed as 5 minutes but I doubt that it's that long. It also freezes quite well.
2/3 cup white vinegar ($.28) (rice vinegar is nice in this but quite a bit more expensive)
1/2 cup brown sugar ($.25)
2 tbsp. Ketchup ($.10)
1 tsp. soy sauce (.06)
4 tsp. cornstarch mixed with 8 tsp. water ($.08)
Mix the first 4 ingredients in a small saucepan and bring to a boil. Combine the cornstarch with the water and stir it into the saucepan to thicken the sauce. Set aside.
Cut the chicken meat into large cubes. Heat a little oil over high heat in a large pan (or wok) for which you have a lid. Sauté the meat until it is no longer pink. Remove and set aside. Toss in the firmest of the vegetables first i.e., onion, garlic, broccoli, carrot, etc. Keep the vegetables moving in the pan, stirring for a minute or two. Add the more tender vegetables and keep them moving. Pour in a little water (1/8 cup maybe?) and put the lid on to steam the veggies for about 1 minute. Return meat to the pan and stir together for another minute. Pour on the sweet and sour sauce and stir to coat everything and to heat through. Serve on a bed of rice (1 cup of No Name long grain white rice is $.55 and will give you approximately 3 cups cooked so each serving would be about 3/4 cup).
Cut the chicken meat into large cubes. Heat a little oil over high heat in a large pan (or wok) for which you have a lid. Sauté the meat until it is no longer pink. Remove and set aside. Toss in the firmest of the vegetables first i.e., onion, garlic, broccoli, carrot, etc. Keep the vegetables moving in the pan, stirring for a minute or two. Add the more tender vegetables and keep them moving. Pour in a little water (1/8 cup maybe?) and put the lid on to steam the veggies for about 1 minute. Return meat to the pan and stir together for another minute. Pour on the sweet and sour sauce and stir to coat everything and to heat through. Serve on a bed of rice (1 cup of No Name long grain white rice is $.55 and will give you approximately 3 cups cooked so each serving would be about 3/4 cup).
UPCOMING RECIPES: Cauliflower Cheese (since it's on sale at Food Basics for $1.88), Beef Stroganoff (Zehrs has top sirloin premium oven roast on for $4.99/lb. so I will price match with Superstore hoping for a small one) and Vegetable Quiche, Hold the Crust (because eggs are on sale at Superstore). Also, remember that huge pork shoulder I bought to make the Pulled Pork? I made a GREAT pork stew that will serve 6 using the 3 lb. roast. It was $2.15 per serving but satisfying and delicious. It was also good to get that out of the freezer! I'm going to start a new page with these recipes and will take the tutorial to find out how to do a table of contents! By the way, Bulk Barn has a $3 off a $10 purchase coupon, if you are building your spice selection.