Week of March 6, 2016
Tomato-Rice Soup with Roasted Garlic and Navy Beans - Serves 5-6
adapted from Veganomicon - the ultimate vegan cookbook by I Chandra Moskowitz & Terry Hope Romero
1 bulb garlic, roasted at 425F for 45 minutes ($.50)
1 tbsp. olive oil ($.10)
1 small yellow onion, minced ($.17)
1/2 cup long grain brown rice ($.46)
1 bay leaf ($.12)
1 tsp. thyme ($.07)
1/2 tsp. marjoram ($.07)
1 tsp. salt ($.01)
Several pinches of black pepper ($.05)
1 - 28 oz can of crushed tomatoes ($1.64)
1 - 15 oz. can cannelini beans ($1.20)
Place 1 garlic bulb in a square of tin foil, drizzle it with olive oil and pull the sides of the foil up to enclose the bulb. Bake at 425F for 45 minutes in the oven or in a toaster oven until soft.
Preheat a soup pot over medium heat. Saute the onion in the oil for 5-7 minutes, until translucent. Add the rice, bay leaf, thyme, marjoram, salt and pepper and cook, stirring for about 2 minutes. Add the crushed tomatoes, then fill up the can with water and add the water to the pot. Bring to a boil then lower the heat to medium low, cover and simmer for about 45 minutes. Brown rice takes a lot longer to cook than white rice but it is substantially more nutritious.
Remove the garlic from the oven. When it is cool enough to handle, squeeze the roasted garlic out of its skin and into a small bowl. Use a fork to mash the garlic to a relatively smooth consistency, then add to the soup once the rice is nearly tender. When the rice is completely cooked, add the beans and heat through. Then it's ready to serve - just remove the bay leaf beforehand.
TOTAL: $3.39, $.57 per serving for 6 servings
Tomato-Rice Soup with Roasted Garlic and Navy Beans - Serves 5-6
adapted from Veganomicon - the ultimate vegan cookbook by I Chandra Moskowitz & Terry Hope Romero
1 bulb garlic, roasted at 425F for 45 minutes ($.50)
1 tbsp. olive oil ($.10)
1 small yellow onion, minced ($.17)
1/2 cup long grain brown rice ($.46)
1 bay leaf ($.12)
1 tsp. thyme ($.07)
1/2 tsp. marjoram ($.07)
1 tsp. salt ($.01)
Several pinches of black pepper ($.05)
1 - 28 oz can of crushed tomatoes ($1.64)
1 - 15 oz. can cannelini beans ($1.20)
Place 1 garlic bulb in a square of tin foil, drizzle it with olive oil and pull the sides of the foil up to enclose the bulb. Bake at 425F for 45 minutes in the oven or in a toaster oven until soft.
Preheat a soup pot over medium heat. Saute the onion in the oil for 5-7 minutes, until translucent. Add the rice, bay leaf, thyme, marjoram, salt and pepper and cook, stirring for about 2 minutes. Add the crushed tomatoes, then fill up the can with water and add the water to the pot. Bring to a boil then lower the heat to medium low, cover and simmer for about 45 minutes. Brown rice takes a lot longer to cook than white rice but it is substantially more nutritious.
Remove the garlic from the oven. When it is cool enough to handle, squeeze the roasted garlic out of its skin and into a small bowl. Use a fork to mash the garlic to a relatively smooth consistency, then add to the soup once the rice is nearly tender. When the rice is completely cooked, add the beans and heat through. Then it's ready to serve - just remove the bay leaf beforehand.
TOTAL: $3.39, $.57 per serving for 6 servings
MY RESULTS: This is one rib-sticking, hearty soup. It's flavourful and aromatic. It did have to be thinned a couple of times because if you don't serve it right away, it continues to thicken. It's really tasty and I think you'll like it! You could save about $1.00 if you soak 1/2 cup of dried navy beans in cold water with 1/2 tsp. baking soda the night before, rinse them in the morning, and boil them until they are tender while you are making the rest of the soup.
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UPCOMING: Continuing with "Soup Month", the next recipe will be Winter Minestrone. The reason I'm posting this so early is that Bulk Barn has a coupon in their flyer for $3 off a $10 purchase. The recipe calls for cannellini beans but I'm going to use dry which I will buy there. Keep your eyes open for a good price for Swiss chard and we'll need a can of diced tomatoes and 1 full package of low-sodium beef broth.
Week of March 13, 2016
Winter Minestrone - makes 5 big servings or 6 regular
adapted from www.foodnetwork.com from Giada De Laurentiis
2 tbsp. olive oil ($.20)
1 onion, chopped ($.17)
2 carrots, peeled and chopped ($.30)
2 celery stalks, chopped ($.40)
2 garlic cloves, minced ($.24)
1 bundle (pound?) of Swiss chard, washed well, stems trimmed, leaves coarsely chopped ($1.99 at Joseph's)
1 large potato, peeled and cubed ($.20)
1 - 28 oz can diced tomatoes ($1.25)
1 fresh rosemary sprig ($.15) or 1 tsp. dried rosemary ($.07)
1 - 15 oz can cannellini (white kidney) beans drained and rinsed well ($1.00)
OR 1/2 cup dried navy beans (115g @ $2.19) rinsed, soaked overnight in cold water with 1/2 tsp. baking soda, and boiled until tender ($.25)
1 - 900 g box of beef stock ($1.88 sale price)
OPTIONAL: 1 oz. piece of Parmesan cheese rind
2 tbsp. chopped fresh Italian parsley leaves or 1 tbsp. dried parsley
Winter Minestrone - makes 5 big servings or 6 regular
adapted from www.foodnetwork.com from Giada De Laurentiis
2 tbsp. olive oil ($.20)
1 onion, chopped ($.17)
2 carrots, peeled and chopped ($.30)
2 celery stalks, chopped ($.40)
2 garlic cloves, minced ($.24)
1 bundle (pound?) of Swiss chard, washed well, stems trimmed, leaves coarsely chopped ($1.99 at Joseph's)
1 large potato, peeled and cubed ($.20)
1 - 28 oz can diced tomatoes ($1.25)
1 fresh rosemary sprig ($.15) or 1 tsp. dried rosemary ($.07)
1 - 15 oz can cannellini (white kidney) beans drained and rinsed well ($1.00)
OR 1/2 cup dried navy beans (115g @ $2.19) rinsed, soaked overnight in cold water with 1/2 tsp. baking soda, and boiled until tender ($.25)
1 - 900 g box of beef stock ($1.88 sale price)
OPTIONAL: 1 oz. piece of Parmesan cheese rind
2 tbsp. chopped fresh Italian parsley leaves or 1 tbsp. dried parsley
Heat the oil in a heavy large pot over medium heat. Add the onion, carrots, celery and garlic. Saute until the onion is translucent, about 10 minutes. Add the Swiss chard and potato; saute for 2 minutes. Add the tomatoes and rosemary sprig. Simmer until the chard is wilted and the tomatoes break down, about 10 minutes.
Meanwhile, blend 3/4 cup of the white beans (if using dry beans, this is after they are cooked of course) with 1/4 cup of the broth until almost smooth. Add the pureed bean mixture, remaining broth, and Parmesan cheese rind (optional but recommended) to the vegetable mixture. Simmer until the potato pieces are tender, stirring occasionally, about 15 minutes. Stir in the whole beans and parsley. Simmer until the beans are heated through and the soup is thick, about 2 minutes. Season with salt and pepper to taste. Discard Parmesan rind and rosemary sprig (the leaves will have fallen off the stem).
Ladle into bowls and serve. If you like, a sprinkling of Parmesan on the top of the bowl is very nice.
TOTAL: $7.69, $1.54 per person for 5 big servings, $1.28 for 6 regular portions if using canned beans
$6.94, $1.39 per person for 5 big servings, $1.16 for 6 regular portions if using dried beans
Meanwhile, blend 3/4 cup of the white beans (if using dry beans, this is after they are cooked of course) with 1/4 cup of the broth until almost smooth. Add the pureed bean mixture, remaining broth, and Parmesan cheese rind (optional but recommended) to the vegetable mixture. Simmer until the potato pieces are tender, stirring occasionally, about 15 minutes. Stir in the whole beans and parsley. Simmer until the beans are heated through and the soup is thick, about 2 minutes. Season with salt and pepper to taste. Discard Parmesan rind and rosemary sprig (the leaves will have fallen off the stem).
Ladle into bowls and serve. If you like, a sprinkling of Parmesan on the top of the bowl is very nice.
TOTAL: $7.69, $1.54 per person for 5 big servings, $1.28 for 6 regular portions if using canned beans
$6.94, $1.39 per person for 5 big servings, $1.16 for 6 regular portions if using dried beans
MY RESULTS: I'm not a big soup person but if I was listing my favourites this would be in the top 3 for sure. We've been making it since 2005. It's important to do all your prep before you start to cook i.e., wash, trim and chop the chard, chop your vegetables. Once those tasks are completed, the soup goes together in nothing flat. It's hearty, flavourful and on the Food Network site, the recipe received 5 out of 5 stars. I served it with a thick slice of homemade bread but you could pick up one of the store-made breads for $1 at Superstore and it would be a very good accompaniment.
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UPCOMING: I know this is early to be posting the "Upcoming" segment but M.R. Meat has chicken legs with the backs attached for $.99/lb. Four of these legs weigh about 1 lb. 10 oz. and I'm going to make chicken noodle soup with them. The sale is probably only on for a couple of days more so you might want to get a package or two. The whole package cost me $3.64 for 6 legs.
Also, there was a news piece released this morning announcing that Loblaws' stores i.e., Zehrs, Superstore, and No Frills, will not be carrying French's Ketchup. I don't know if you are aware of the fact that when Heinz pulled out of Leamington, decimating the economic base for that town, French's moved in. They buy all of their tomatoes from local farmers, employ Leamington residents AND produce a product that is all natural. There is even a motion to have this Canadian product served in the cafeterias in government buildings. My guess is the Heinz is putting pressure on the store chain to maintain their shelf space - according to one of the articles shelf space can be rented or even purchased. I haven't been able to buy a bottle of the French's ketchup but I've been told it has been preferred in blind taste tests. So, if you need ketchup, buy it at Metro, Freshco, Food Basics or anywhere else that is able to stand up to the politics of food marketing!
Also, there was a news piece released this morning announcing that Loblaws' stores i.e., Zehrs, Superstore, and No Frills, will not be carrying French's Ketchup. I don't know if you are aware of the fact that when Heinz pulled out of Leamington, decimating the economic base for that town, French's moved in. They buy all of their tomatoes from local farmers, employ Leamington residents AND produce a product that is all natural. There is even a motion to have this Canadian product served in the cafeterias in government buildings. My guess is the Heinz is putting pressure on the store chain to maintain their shelf space - according to one of the articles shelf space can be rented or even purchased. I haven't been able to buy a bottle of the French's ketchup but I've been told it has been preferred in blind taste tests. So, if you need ketchup, buy it at Metro, Freshco, Food Basics or anywhere else that is able to stand up to the politics of food marketing!
WHAT A DIFFERENCE A DAY MAKES! Loblaws has rescinded its decision to carry only Heinz Ketchup and will now also offer French's. Power to the consumer! Wow!
Week of March 20, 2016
Chicken Noodle Soup - serves 6
my recipe
4 chicken legs with backs attached (1 lb. 10 oz) ($1.60 sale price of $.99/lb.)
1 carrot, roughly chopped ($.20)
1 stalk celery, roughly chopped ($.19)
1 onion, peeled and roughly chopped ($.17)
Boiling water
1 chopped onion, finely chopped ($.17)
2 carrots, sliced lengthwise into quarters and then sliced ($.40)
2 stalks celery, sliced ($.38)
2 tsp. thyme ($.14)
1/3 package of egg noodles ($1.07 for about 1/3 of a 375g package of medium egg noodles)
Separate chicken legs into thighs and drumsticks for ease of fitting into the soup pot. Brown them over medium heat heat allowing some of the fat rendered from the skin to accumulate in the pot. If there is too much, drain some off. Add carrot, onion, and celery and continue to brown, stirring often. When there are significant brown bits on the bottom of the pot, pour in enough boiling water to well cover everything in the pot. Bring to a boil, reduce to simmer for as long as you can (3-4 hours is good).
Remove chicken pieces to a bowl to cool. Strain broth through a fine mesh strainer to a separate bowl. If you are not making the soup immediately, cover and chill. Remove meat from bones and roughly chop it. Discard bones.
When you are ready to make the soup, skim 1 tbsp. of the chicken fat from the top of the broth (this is actually called schmaltz), and put it into a large soup pot over medium heat. Skim and discard the rest of the fat from the broth.
Saute the second set of vegetables in the schmaltz in the pot until they begin to be tender. Return the broth and the chicken pieces to the pot. Add salt and pepper to taste and 2 tsp. of dry thyme. Bring to a boil. Add a couple of large handfuls of egg noodles (approx. 1/3 of the package). Boil 6-8 minutes or until the noodles and vegetables are tender. If the noodles soak up too much of the broth, add either more chicken stock or boiling water.
TOTAL: $3.25, $.54 per person for 6 servings
Chicken Noodle Soup - serves 6
my recipe
4 chicken legs with backs attached (1 lb. 10 oz) ($1.60 sale price of $.99/lb.)
1 carrot, roughly chopped ($.20)
1 stalk celery, roughly chopped ($.19)
1 onion, peeled and roughly chopped ($.17)
Boiling water
1 chopped onion, finely chopped ($.17)
2 carrots, sliced lengthwise into quarters and then sliced ($.40)
2 stalks celery, sliced ($.38)
2 tsp. thyme ($.14)
1/3 package of egg noodles ($1.07 for about 1/3 of a 375g package of medium egg noodles)
Separate chicken legs into thighs and drumsticks for ease of fitting into the soup pot. Brown them over medium heat heat allowing some of the fat rendered from the skin to accumulate in the pot. If there is too much, drain some off. Add carrot, onion, and celery and continue to brown, stirring often. When there are significant brown bits on the bottom of the pot, pour in enough boiling water to well cover everything in the pot. Bring to a boil, reduce to simmer for as long as you can (3-4 hours is good).
Remove chicken pieces to a bowl to cool. Strain broth through a fine mesh strainer to a separate bowl. If you are not making the soup immediately, cover and chill. Remove meat from bones and roughly chop it. Discard bones.
When you are ready to make the soup, skim 1 tbsp. of the chicken fat from the top of the broth (this is actually called schmaltz), and put it into a large soup pot over medium heat. Skim and discard the rest of the fat from the broth.
Saute the second set of vegetables in the schmaltz in the pot until they begin to be tender. Return the broth and the chicken pieces to the pot. Add salt and pepper to taste and 2 tsp. of dry thyme. Bring to a boil. Add a couple of large handfuls of egg noodles (approx. 1/3 of the package). Boil 6-8 minutes or until the noodles and vegetables are tender. If the noodles soak up too much of the broth, add either more chicken stock or boiling water.
TOTAL: $3.25, $.54 per person for 6 servings
MY RESULTS: It worked! This soup was made with the dark meat from 4 chicken legs that I picked up on sale for $.99/lb. at M.R. Meat. Once they were cooked and cleaned, the 4 legs gave me 14.5 oz. of meat. As always, the secret to good soup is the stock and this was pretty good. It must have been because our granddaughter had two bowls! At the very end, I thawed out a 2 cup package of my frozen chicken stock (free) to increase the amount of broth in the left overs. The noodles had absorbed quite a bit and I wanted a little more. I could have used boiling water but I didn't want to dilute the flavour.
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HAPPY EASTER! And, if you're doing a chicken, turkey or a ham don't forget to use your leftovers wisely. Check out Page 8.
UPCOMING: This is the final week of our "Soup Month". I want to make a hearty beef barley soup so that we've covered pretty much all the different groups of soup: tomato with rice, vegetable, chicken with noodles, now beef with grains. Of course, beef is ridiculously expensive so I bought a small (.87 lb), well marbled outside round steak on sale at M.R. Meat for $4.15. Let's see if this can be turned into a good dinner for 4 people!
Week of March 27, 2016
Beef Barley Soup - Serves 5
adapted from www,skinnytaste.com
1 tsp. olive oil ($.03)
1 lb. outside round steak - look for one that is well marbled (.87 lb. was $4.15 and gave me 45 cubes cut about 3/4")
2 carrots, chopped (about 2 cups) ($.24)
2 medium onions, chopped (1 cup) ($.34)
2 stalks of celery, chopped (about 3/4 cup) ($.28)
2 cloves of garlic, minced ($.08)
4 cups beef broth plus 2 cups of water ($1.88 sale price)
1 tsp. kosher salt ($.01)
2 bay leaves ($.24)
2/3 cup dry pot barley ($.46 @ $1.20/lb)
Pepper
Heat a large pot or Dutch oven on medium heat. Add oil and meat, season with a little salt, and brown meat on all sides, stirring often.
Add garlic, carrots, onions and celery and give it a good stir. Add broth, water, bay leaves and salt. Bring to a boil, reduce the heat to low and cover. Simmer about 1 1/2 to 2 hours until meat is tender. Add barley, adjust salt and add pepper to taste. Let simmer 30-35 minutes more. Remove bay leaves and serve. Note: barley may absorb more of the broth than you would like so you may have to add a little more water at this point. Serve with fresh bread and/or a wedge salad.
TOTAL: $7.71, $1.54 per person for 5 servings of soup.
MY RESULTS: NICE! The meat was tender and while not generous in quantity, there was enough in each bowl to be satisfying. You could afford to buy a bigger piece of meat and still stay under the $2 per person mark. Because this is not usually soup meat, make sure you look for one with some marbling. I was a little more generous than the original recipe suggested with the vegetables to make up for what I thought might be a lack of meat and I would still do that because it was tasty. If you wished to add a little seasoning to this, I would suggest a teaspoon of thyme perhaps. And so ends "Soup Month"! I hope you have found a recipe your family will love! Keep in mind that all of these soups freeze well.
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UPCOMING: Earlier, I made a chicken dinner that was roasted on a cookie sheet. The recipe for this week uses the same cooking method but the vegetables and seasonings are quite different. There are a couple of good things on sale this week: Superstore has whole, airchilled chickens for $1.77/lb, Food Basics has ground beef for $2.97/lb. and I hope you caught the 3-day sale at M.R. Meat Market for the chicken legs with backs attached for $.79/lb.
I already know what the recipe will be for next week. I'm going to get one of the chickens from the Superstore and on Sunday I'm going to make pulled chicken sandwiches. I've done pulled pork and I love it but I've never made pulled chicken.
I already know what the recipe will be for next week. I'm going to get one of the chickens from the Superstore and on Sunday I'm going to make pulled chicken sandwiches. I've done pulled pork and I love it but I've never made pulled chicken.
Week of April 3, 2016
Sheet Pan Roast Chicken Dinner - Serves 4-6
adapted from www.somethewiser.danoah.com (who adapted it from Cook's Country)
1-2 tbsp. olive oil ($.10 for 1 tbsp.)
1 sweet potato, peeled and cut into chunks ($.55/lb at Joseph's = $.50)
2 medium potatoes, peeled and cut into chunks ($.30)
3/4 lb. Brussels sprouts, trimmed and halved ($2.00)
2 onions, cut into 8 wedges ($.34)
6 garlic cloves, peeled but left whole ($.24)
4 tsp. minced fresh thyme OR 1 1/2 tsp. dry thyme ($.10)
2 tsp. minced fresh rosemary OR 1 tsp. dry rosemary ($.06)
1 tsp. sugar ($.01)
3/4 tsp. salt ($.01)
1/4 tsp. pepper ($.04)
2 tbsp. melted butter ($.18)
4 thighs ($2.72) and 4 drumsticks ($1.44) ($4.16 from the last time they were on sale)
Heat the oven to 475F. No, that's not a typo.
When you prep your vegetables try to cut everything about the same size. Toss the vegetables with 1 tbsp. olive oil, thyme, sugar, salt and pepper in a large bowl. Only add the 2nd tbsp. of olive oil if you need it. Spread evenly on a large cookie sheet.
Pat the chicken dry with paper towels and season it with salt and pepper. Place the chicken on top of the vegetables, skin side up. Stir the rosemary and melted butter together and brush evenly over the chicken pieces.
Roast approximately 35 minutes or until internal temperature is 175F. Rotate pan half way through to ensure even cooking. Remove from oven and tent loosely with foil. Rest 5-10 minutes before serving. Serves 4-6.
TOTAL: $8.04, $2.01 per person for 4 servings, $1.61 per person for 5 servings.
Sheet Pan Roast Chicken Dinner - Serves 4-6
adapted from www.somethewiser.danoah.com (who adapted it from Cook's Country)
1-2 tbsp. olive oil ($.10 for 1 tbsp.)
1 sweet potato, peeled and cut into chunks ($.55/lb at Joseph's = $.50)
2 medium potatoes, peeled and cut into chunks ($.30)
3/4 lb. Brussels sprouts, trimmed and halved ($2.00)
2 onions, cut into 8 wedges ($.34)
6 garlic cloves, peeled but left whole ($.24)
4 tsp. minced fresh thyme OR 1 1/2 tsp. dry thyme ($.10)
2 tsp. minced fresh rosemary OR 1 tsp. dry rosemary ($.06)
1 tsp. sugar ($.01)
3/4 tsp. salt ($.01)
1/4 tsp. pepper ($.04)
2 tbsp. melted butter ($.18)
4 thighs ($2.72) and 4 drumsticks ($1.44) ($4.16 from the last time they were on sale)
Heat the oven to 475F. No, that's not a typo.
When you prep your vegetables try to cut everything about the same size. Toss the vegetables with 1 tbsp. olive oil, thyme, sugar, salt and pepper in a large bowl. Only add the 2nd tbsp. of olive oil if you need it. Spread evenly on a large cookie sheet.
Pat the chicken dry with paper towels and season it with salt and pepper. Place the chicken on top of the vegetables, skin side up. Stir the rosemary and melted butter together and brush evenly over the chicken pieces.
Roast approximately 35 minutes or until internal temperature is 175F. Rotate pan half way through to ensure even cooking. Remove from oven and tent loosely with foil. Rest 5-10 minutes before serving. Serves 4-6.
TOTAL: $8.04, $2.01 per person for 4 servings, $1.61 per person for 5 servings.
MY RESULTS: I really like having everything in one pan. At first I was worried that 475F would be too high a temperature but it worked out well. The chicken needed the full cooking time, even at that high a temp. The onions, however, were little black crisps and not everyone would like that. I'd be tempted to add the onions after everything else had been in the oven for about 15 minutes. It was very good, though, overall and I will probably make it again. |
Week of April 10, 2016
Pulled Chicken Sandwiches - serves 6-8
adapted from www.myrecipes.com
Chicken:
2 tbsp. dark brown sugar ($.06)
1 tsp. paprika ($.07)
3/4 tsp. cumin ($.05)
1/2 tsp. chipotle chile pepper powder ($.15)
1.4 tsp. ginger ($.02)
1/8 tsp. salt ($.01)
1 whole chicken ($6.80 sale price)
6 buns (sesame hamburger buns at Freshco were $3.99 for 8 buns) ($.50 each, $3.00)
Sauce:
2 tsp. oil ($.06)
1/2 cup finely chopped onion ($.15)
1 tbsp. dark brown sugar ($.03)
1 tsp. chili powder ($.06)
1/2 tsp. garlic powder ($.03)
1/2 tsp. dry mustard ($.02)
1/4 tsp. allspice ($.03)
1/8 tsp. pepper ($.02)
1 cup ketchup ($.83)
2 tbsp. cider vinegar ($.08)
Mix spices listed under the chicken heading in a small bowl. Rub the mixture into and under the skin of the bird and sprinkle some inside the cavity. Place the chicken in a slow cooker and set it for low heat for 6 hours.
Sauce: In a medium saucepan, heat oil over medium low heat and saute the onion until tender. Stir in the brown sugar and the spices and cook for about 30 seconds. Add ketchup and vinegar. Bring to a boil, reduce heat and simmer for about 10 minutes or until slightly thickened, stirring occasionally. Set aside.
When the chicken is cooked, remove it from the slow cooker onto a plate with a bit of a lip so the juices don't run all over. Pour the liquid from the slow cooker into a bowl and set aside. When the chicken is cool enough to handle, using your fingers and two forks, pull the meat from the bones and shred it with the forks. Put the shredded chicken into a large saucepan or skillet. Tear some of the skin into tiny pieces and add to the meat for extra moisture and flavour (optional). Remove the fat that has risen to the top of the cooking liquid and pour the rest of the juice into the meat. Mix well.
To serve, lightly toast the buns under the broiler, pile on the meat and scoop about 2 tbsp. of the sauce on top.
TOTAL: $12.46, $1.56 per person for 8 regular servings, $1.91 per person for 6 generous servings. I'm sure the cost could be reduced by using regular hamburger buns.
Fennel and Apple Slaw - serves 4-6 as a side
adapted from "Recipes from Home"
1 Granny Smith apple, cored and cut into matchsticks ($.89)
1 fennel bulb, cut into matchsticks ($1.99)
1/2 red onion, very thinly sliced ($.70)
2 tbsp. olive oil ($.20)
1-2 tbsp. fresh lemon juice ($.20 for 2)
salt and pepper
Toss together the apple, fennel and red onion in a bowl. Whisk together the olive oil and lemon juice and add it to the apple mixture. Toss. Season with salt and pepper. Taste and adjust seasonings if required. Let stand at room temperature. Serve.
TOTAL: $3.98, $1.00 per person for 4 servings, $.66 per person for 6 servings.
MY RESULTS: I've made pulled pork before but never pulled chicken and it was delicious. SO easy and I splurged on fancier buns because I had company for dinner. It's hard to say exactly how many servings you would get from this recipe because it all depends on how thick you make the sandwiches. I made them quite thick and got 6 servings. You could make this with chicken breasts or thighs but I thought it would be good to have a mix of the dark and light meat and it really did work. I added a little bit of the skin for extra flavour and moisture (remember the spice rub was all over the skin). This recipe is a keeper. |
I didn't photograph the slaw that I served with this but it's one of my favourite recipes. This is a really nice, fresh version of slaw without cabbage. The fennel, if you've never tried it, has a little licorice taste to it and all you do is cut off the things that look like celery stalks, pull off the outside layer, cut the bulb in half top to bottom, and slice it as thinly as you can. Fennel is also amazing when it is included with a variety of vegetables and roasted in the oven, drizzled with olive oil and dusted with salt and pepper, rosemary and thyme. A lot of people don't realize how good it is raw and it's a good source of Vitamin C, fibre, calcium, etc.
UPCOMING: Sorry this is late but I've been both busy and sick. Last week I picked up a two-pack of pork tenderloins on sale. They were very close in weight so the one I cooked for dinner last night cost me $3.12.
Week of April 17, 2016
Garlic Rosemary Pork Tenderloin - serves 4
adapted from www.thegunnysack.com
1 - 1 lb. pork tenderloin (mine was a little bigger - $3.12)
1 tsp. minced garlic (1 large clove - $.05)
1/2 tsp. salt ($.01)
2 tsp. rosemary ($.12)
1/4 tsp. black pepper ($.04)
1 tbsp. olive oil ($.10)
2 tbsp. additional olive oil (1 for brushing on medallions, 1 for the skillet ) ($.20)
salt and pepper
Mix garlic, salt, rosemary, pepper and 1st tbsp. of olive oil in a small bowl. Place tenderloin in a pan with sides and spread the mixture all over it, both sides. Cover and place in the fridge until you are ready to cook it - 4-6 hours is optimal for more flavour.
With a sharp knife, slice the tenderloin into 1/2 - 3/4" medallions. Return them to the pan and slide them around in the marinade in the bottom of the pan. Drizzle/brush the tops of the medallions with the 2nd tbsp. of olive oil. Season with salt and pepper.
If grilling: heat the grill to 400F. Grill over medium-high heat with the lid closed for 3-5 minutes per side (internal temp 145F)
If cooking indoors: heat last tbsp. of olive oil in a skillet on medium-high heat. Cook medallions 3-5 minutes per side (internal temp 145F)
TOTAL: $3.64, $.91 per person for 4 servings
Garlic Rosemary Pork Tenderloin - serves 4
adapted from www.thegunnysack.com
1 - 1 lb. pork tenderloin (mine was a little bigger - $3.12)
1 tsp. minced garlic (1 large clove - $.05)
1/2 tsp. salt ($.01)
2 tsp. rosemary ($.12)
1/4 tsp. black pepper ($.04)
1 tbsp. olive oil ($.10)
2 tbsp. additional olive oil (1 for brushing on medallions, 1 for the skillet ) ($.20)
salt and pepper
Mix garlic, salt, rosemary, pepper and 1st tbsp. of olive oil in a small bowl. Place tenderloin in a pan with sides and spread the mixture all over it, both sides. Cover and place in the fridge until you are ready to cook it - 4-6 hours is optimal for more flavour.
With a sharp knife, slice the tenderloin into 1/2 - 3/4" medallions. Return them to the pan and slide them around in the marinade in the bottom of the pan. Drizzle/brush the tops of the medallions with the 2nd tbsp. of olive oil. Season with salt and pepper.
If grilling: heat the grill to 400F. Grill over medium-high heat with the lid closed for 3-5 minutes per side (internal temp 145F)
If cooking indoors: heat last tbsp. of olive oil in a skillet on medium-high heat. Cook medallions 3-5 minutes per side (internal temp 145F)
TOTAL: $3.64, $.91 per person for 4 servings
Broccoli & Cauliflower with Cheese Sauce
1 head of broccoli ($.97 price match)
1/2 head of cauliflower ($.94 - price matched at $1.88)
2 tbsp. flour ($.06)
2 tbsp. butter ($.18)
1/2 - 3/4 cup milk (3/4 cup = $.19)
1 cup grated cheddar ($1.11 - Black Diamond bar on sale for $4.44)
Cut broccoli and cauliflower into pieces all about the same size. Place in a steamer basket over a little water. Cover and bring to a boil. Reduce heat and steam for 8-10 minutes, check by piercing with the tip of a knife.
Meanwhile, melt the butter in a small saucepan over medium heat. Sprinkle in the flour stirring constantly. Cook for about 1 minute but don't let it brown. Very gradually add the milk, whisking/stirring as you do. The mixture will go pasty before it begins to thin out and become a smooth creamy sauce. Stop adding milk when the sauce seems just a little bit thin. Add shredded cheddar and stir well. Sauce will thicken and you can adjust its consistency by adding just a little more milk if necessary. When vegetables are cooked, remove to the serving plate and pour some of the sauce over top.
TOTAL: $3.45, $.86 per person for 4 servings
TOTAL MEAL: $7.09, $1.77 per person for 4 servings
1 head of broccoli ($.97 price match)
1/2 head of cauliflower ($.94 - price matched at $1.88)
2 tbsp. flour ($.06)
2 tbsp. butter ($.18)
1/2 - 3/4 cup milk (3/4 cup = $.19)
1 cup grated cheddar ($1.11 - Black Diamond bar on sale for $4.44)
Cut broccoli and cauliflower into pieces all about the same size. Place in a steamer basket over a little water. Cover and bring to a boil. Reduce heat and steam for 8-10 minutes, check by piercing with the tip of a knife.
Meanwhile, melt the butter in a small saucepan over medium heat. Sprinkle in the flour stirring constantly. Cook for about 1 minute but don't let it brown. Very gradually add the milk, whisking/stirring as you do. The mixture will go pasty before it begins to thin out and become a smooth creamy sauce. Stop adding milk when the sauce seems just a little bit thin. Add shredded cheddar and stir well. Sauce will thicken and you can adjust its consistency by adding just a little more milk if necessary. When vegetables are cooked, remove to the serving plate and pour some of the sauce over top.
TOTAL: $3.45, $.86 per person for 4 servings
TOTAL MEAL: $7.09, $1.77 per person for 4 servings
MY RESULTS: The flavour of the marinade really permeated the pork tenderloin. It was in the fridge for about 7 hours because we ate dinner later last night. We just had the pork and the vegetable side dish but you could do some potatoes to go with it and still keep it under $2 per person. I cooked it on the stove but I'd like to try it on the barbeque to see if that changes the flavour. This recipe is a keeper for sure! |
UPCOMING: Because barbeque season is coming up, several stores have sausages of various varieties on sale. I found a recipe called Easy Smoked Sausage Skillet and I think I'm going to give it a try with some modifications. I can price match fresh broccoli at $.88 (Food Basics) rather than use frozen and I think we'll leave off the cheese. Freshco has peppers on for $1.99/lb so I can price match those, too. Other than that, the only major ingredient is tomato sauce. I still have pasata that I picked up at $1 per bottle so I can use some of that if I can't find anything cheaper when I shop today.
Week of April 24, 2016
Easy Smoked Sausage Skillet - serves 4-5
adapted from Allrecipes.com
1 pkg. (1 lb.) smoked sausages ($3.99 for Grill'ems)
2 tbsp. olive oil ($.20)
1 broccoli, cut into small pieces ($.88)
1 clove garlic, crushed ($.07)
1 small cooking onion, sliced thin ($.17)
1 red pepper, sliced thin ($1.00)
3/4 cup tomato sauce ($.45)
3/4 cup water
2 cups cooked rice (1 cup raw, long grain rice) ($.95)
Optional: 1 cup shredded mozzarella (3" from a cheese bar) ($1.11)
Cut sausages diagonally into 1/4" slices. Heat oil and crushed garlic in a large skillet over medium heat. Add sausage slices and cook until browned. Add red pepper, broccoli, onion, water and tomato sauce and simmer, partially covered, for about 10 minutes until vegetables are tender. Turn off the heat.
In the meantime, put 1 cup of long grain rice and 2 cups of cold water in a medium saucepan. Turn heat on high and boil until bubbles disappear from the surface - about 8 minutes. Keep a good eye on this. Turn off the heat, cover and let sit 5 minutes. Stir with a fork.
Stir cooked rice into the skillet with the sausage and vegetables, mixing well. If using cheese, sprinkle on top and cover the skillet. Let the heat inside the skillet melt the cheese for a minute or two. Serve.
TOTAL: $7.71, $1.93 per person without the cheese for 4 servings, $1.54 for 5 servings.
$8.82, $2.20 per person with the cheese for 4 servings, $1.76 for 5 servings.
Easy Smoked Sausage Skillet - serves 4-5
adapted from Allrecipes.com
1 pkg. (1 lb.) smoked sausages ($3.99 for Grill'ems)
2 tbsp. olive oil ($.20)
1 broccoli, cut into small pieces ($.88)
1 clove garlic, crushed ($.07)
1 small cooking onion, sliced thin ($.17)
1 red pepper, sliced thin ($1.00)
3/4 cup tomato sauce ($.45)
3/4 cup water
2 cups cooked rice (1 cup raw, long grain rice) ($.95)
Optional: 1 cup shredded mozzarella (3" from a cheese bar) ($1.11)
Cut sausages diagonally into 1/4" slices. Heat oil and crushed garlic in a large skillet over medium heat. Add sausage slices and cook until browned. Add red pepper, broccoli, onion, water and tomato sauce and simmer, partially covered, for about 10 minutes until vegetables are tender. Turn off the heat.
In the meantime, put 1 cup of long grain rice and 2 cups of cold water in a medium saucepan. Turn heat on high and boil until bubbles disappear from the surface - about 8 minutes. Keep a good eye on this. Turn off the heat, cover and let sit 5 minutes. Stir with a fork.
Stir cooked rice into the skillet with the sausage and vegetables, mixing well. If using cheese, sprinkle on top and cover the skillet. Let the heat inside the skillet melt the cheese for a minute or two. Serve.
TOTAL: $7.71, $1.93 per person without the cheese for 4 servings, $1.54 for 5 servings.
$8.82, $2.20 per person with the cheese for 4 servings, $1.76 for 5 servings.
MY RESULTS: We really liked this. It was fast, easy, nutritious and cheap! I tried some with the mozzarella and some without. You could go either way. I used a package of Grill'ems and it worked well but you could use any other kind of sausage that was on sale. With barbeque season coming up, sausages will frequently be on sale. This week alone, Sobeys and Foodland had fresh, store-made sausages for $3.99 and Foodland also had Octoberfest for $2.99 (this was a 375g package but it would still be fine if you were only serving 4). Food Basics had the Grill'ems and mild Italian sausages (they'd be good!) and Metro had the Marc Angelo brand. This recipe is definitely worth trying!
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UPCOMING: Pork tenderloins are on sale at Freshco for $2.88/lb. They are frozen in a cryopak of two but I found a recipe called Smothered Pork Medallions with Sage and Apples that not only sounds good but in the reviews someone wrote that it was good served cold the next day. I'm thinking that you could either cut the frozen tenderloins in half cross-wise (we've done that before - VERY carefully) and make the equivalent of one tenderloin or you could double the recipe and cook them both, serving them a day or so apart. We're going to cut the tenderloins into medallions anyway so it really wouldn't matter. I'm going to cook them both, I think, and freeze one but I'll price it out as if I was cooking only one.
I'm watching for a sale on lean ground beef. I just found an interesting meatloaf recipe and while it says it serves 6 people, it requires 1 1/2 lb. of meat and at $3.99/lb. that's a bit more than I'd like to pay. Since that seems to be the current 'sale price' both at M.R. Meat and Zehrs, I'll wait a week and see if there's a better deal then.
I'm watching for a sale on lean ground beef. I just found an interesting meatloaf recipe and while it says it serves 6 people, it requires 1 1/2 lb. of meat and at $3.99/lb. that's a bit more than I'd like to pay. Since that seems to be the current 'sale price' both at M.R. Meat and Zehrs, I'll wait a week and see if there's a better deal then.
Week of May 1, 2016
Smothered Pork Medallions with Sage and Apples - serves 4
adapted from www.foodnetwork.com
1 - 1 lb. pork tenderloin ($2.88)
Salt and pepper
2 tbsp. olive oil ($.20)
1 tbsp. butter ($.09)
2 tbsp, apple cider vinegar ($.08)
1 large onion, sliced ($.17)
1 cooking apple, peeled, halved, cored and sliced ($.75 for 1 Gala apple)
2 tbsp. fresh sage leaves, thinly sliced (approx. $.31 from a package @ $2.50) OR 1 tsp. dried rubbed sage (not ground) ($.08)
1 cup chicken broth ($.50 if store bought, FREE if homemade)
1 tbsp. whole grain or Dijon mustard ($.14 for Dijon)
Clean the pork tenderloin by carefully removing the silver bits and cut it into 4 chunks. Flatten the pieces between sheets of waxed paper to a thickness of about 1/2" using a mallet (or the smooth bottom of mug). Heat the olive oil in a heavy skillet (cast iron is perfect) until it is shimmering. Dry the medallions with a paper towel and season with salt and pepper. Place them into the oil and cook until browned on both sides, about 3-4 minutes per side. Remove them to a clean plate and cover them loosely with foil.
Into the hot skillet, add the onions and sprinkle them with a bit of salt and pepper. Cover, reduce heat to medium, and cook about 8 minutes until golden and soft. Stir them once or twice during the cooking time. Add the vinegar, stir and scrape up any brown bits on the bottom of the pan. Put the onions on the plate with the pork and replace the foil cover.
Raise the heat to medium high and into the hot skillet, add the tablespoon of butter. Add in the sage and the apple slices and cook until golden, about 3 minutes. Stir in the broth and the mustard and simmer until the apples are softened about 2 more minutes. Return the onions to the pan as well as any juices on the plate from the pork. Simmer for about 2 minutes but don't let the sauce reduce too much. Nestle the pork medallions into the onions & apples and heat until the meat is warmed through. The inside of the medallions should be just slightly pink.
Divide the medallions among 4 plates and smother them with the apples and onions. Save some of the sauce to pour over mashed potatoes ($1.25) and serve with a side vegetable (1 cup frozen peas = $.70).
TOTAL: $7.08, $1.77 per person for 4 servings including the mashed potatoes and peas.
Smothered Pork Medallions with Sage and Apples - serves 4
adapted from www.foodnetwork.com
1 - 1 lb. pork tenderloin ($2.88)
Salt and pepper
2 tbsp. olive oil ($.20)
1 tbsp. butter ($.09)
2 tbsp, apple cider vinegar ($.08)
1 large onion, sliced ($.17)
1 cooking apple, peeled, halved, cored and sliced ($.75 for 1 Gala apple)
2 tbsp. fresh sage leaves, thinly sliced (approx. $.31 from a package @ $2.50) OR 1 tsp. dried rubbed sage (not ground) ($.08)
1 cup chicken broth ($.50 if store bought, FREE if homemade)
1 tbsp. whole grain or Dijon mustard ($.14 for Dijon)
Clean the pork tenderloin by carefully removing the silver bits and cut it into 4 chunks. Flatten the pieces between sheets of waxed paper to a thickness of about 1/2" using a mallet (or the smooth bottom of mug). Heat the olive oil in a heavy skillet (cast iron is perfect) until it is shimmering. Dry the medallions with a paper towel and season with salt and pepper. Place them into the oil and cook until browned on both sides, about 3-4 minutes per side. Remove them to a clean plate and cover them loosely with foil.
Into the hot skillet, add the onions and sprinkle them with a bit of salt and pepper. Cover, reduce heat to medium, and cook about 8 minutes until golden and soft. Stir them once or twice during the cooking time. Add the vinegar, stir and scrape up any brown bits on the bottom of the pan. Put the onions on the plate with the pork and replace the foil cover.
Raise the heat to medium high and into the hot skillet, add the tablespoon of butter. Add in the sage and the apple slices and cook until golden, about 3 minutes. Stir in the broth and the mustard and simmer until the apples are softened about 2 more minutes. Return the onions to the pan as well as any juices on the plate from the pork. Simmer for about 2 minutes but don't let the sauce reduce too much. Nestle the pork medallions into the onions & apples and heat until the meat is warmed through. The inside of the medallions should be just slightly pink.
Divide the medallions among 4 plates and smother them with the apples and onions. Save some of the sauce to pour over mashed potatoes ($1.25) and serve with a side vegetable (1 cup frozen peas = $.70).
TOTAL: $7.08, $1.77 per person for 4 servings including the mashed potatoes and peas.
MY RESULTS: This is delicious! I made some alterations to the original recipe since their version didn't provide enough sauce to have a little on the mashed potatoes and, to be honest, that was the part I liked the best. The sauce has the flavour of both the onions and apples and it's just a little sweet from the fruit. The meat was tender and had great flavour. I did splurge on a package of fresh sage but I'm pretty sure it would work with rubbed sage just as well. I priced it with what I figure I used from the package of sage at $.31 because I only used about 8 good sized leaves to get the 2 tbsp. I also fried up a few sage leaves for garnish.
If you are planning your garden (yard or pots) consider putting in a sage plant. They come back every year and it's nice to just go out and pull a few leaves when you want them. You should really try this dish. The only down side was having to clean the stove afterwards because when I was cooking the medallions it spit all over the place. We only ate two medallions, of course, and we had the leftovers today for lunch - a hot pork open-faced sandwiches with the apples and onions with veggies on the side. I only cooked one of the two tenderloins in the package so I'm going to make medallions from the other one and cook them so I can freeze them. I'll separate them with waxed paper so I can get them apart. Then, another night, I'll just do the apples and onions and warm the medallions in the sauce for a fast meal. |
UPCOMING: Ground beef is on sale at M.R. Meat for $2.99/lb. So we're going to do the Lemon BBQ Meatloaf. The full recipe makes 6 servings and calls for 1 1/2 lb. of meat. I made it with 1 lb. which provided 4 servings but I'm going to publish the full recipe.
Week of May 8, 2016
Lemon Barbeque Meatloaf - serves 6
from allrecipes.com - recipe by TIFFANYIVANOVSKY
1 1/2 lb. group beef ($4.49 @ $2.99/lb.)
1/4 c. lemon juice ($.13 from a bottle of No Name lemon juice @ $1.99)
1/2 c. water
1 egg, beaten ($.25)
4 slices day old bread, torn into bits ($.48)
1/4 c. chopped onion ($.05)
2 tsp. seasoning salt ($.08)
1/2 c. ketchup ($.41)
1/3 c. brown sugar ($.12)
1 tsp. mustard powder ($.05)
1/4 tsp. ground allspice ($.03)
1/4 tsp. ground cloves ($.05)
6 slices of lemon for garnish (entirely optional) ($.60)
Preheat the oven to 350F and either grease a 9" x 13" baking dish (or grease 6 muffin cups).
In a large bowl, mix the first 7 ingredients. Divide into 6 even balls and place into the baking dish and flatten slightly. (or muffin cups).
Bake for 15 minutes. Meanwhile, in a small bowl, mix the remaining ingredients until smooth. Spoon sauce over the individual meatloaves and place a slice of lemon on top, if using. Return to the oven and bake an additional 30 minutes, until cooked through.
TOTAL: $6.14, $1.02 per person for 6 servings OR $6.74, $1.12 per person if you garnish with the lemon slices. Add mashed potatoes ($1.00) and a vegetable (allowing $1.05 if having peas) for a total meal cost of $8.79, $1.47 per person.
Lemon Barbeque Meatloaf - serves 6
from allrecipes.com - recipe by TIFFANYIVANOVSKY
1 1/2 lb. group beef ($4.49 @ $2.99/lb.)
1/4 c. lemon juice ($.13 from a bottle of No Name lemon juice @ $1.99)
1/2 c. water
1 egg, beaten ($.25)
4 slices day old bread, torn into bits ($.48)
1/4 c. chopped onion ($.05)
2 tsp. seasoning salt ($.08)
1/2 c. ketchup ($.41)
1/3 c. brown sugar ($.12)
1 tsp. mustard powder ($.05)
1/4 tsp. ground allspice ($.03)
1/4 tsp. ground cloves ($.05)
6 slices of lemon for garnish (entirely optional) ($.60)
Preheat the oven to 350F and either grease a 9" x 13" baking dish (or grease 6 muffin cups).
In a large bowl, mix the first 7 ingredients. Divide into 6 even balls and place into the baking dish and flatten slightly. (or muffin cups).
Bake for 15 minutes. Meanwhile, in a small bowl, mix the remaining ingredients until smooth. Spoon sauce over the individual meatloaves and place a slice of lemon on top, if using. Return to the oven and bake an additional 30 minutes, until cooked through.
TOTAL: $6.14, $1.02 per person for 6 servings OR $6.74, $1.12 per person if you garnish with the lemon slices. Add mashed potatoes ($1.00) and a vegetable (allowing $1.05 if having peas) for a total meal cost of $8.79, $1.47 per person.
MY RESULTS: I usually leave the meatloaf meals to my husband because he has a favourite recipe, but even he had to admit these little meatloaves were delicious! I couldn't imagine the lemon flavour in the meat but it's not distinctly lemony, it's just there in the background. I love lemons and I ate the garnish slices from both my meatloaf and his. The idea of putting the individual loaves into muffin cups came from a reviewer on the allrecipes.com site who said she did that and her kids loved the idea, gobbling up their 'muffins'. To paraphrase the T.V. show: you gotta make this! |