Beans and Rice

Not much to this staple food, but it's tasty, low in fat, vegetarian and super frugal.

Ingredients:

• 2 cups red beans (dry)
• 1 cup rice (uncooked)
• 1 packet of taco seasoning
• 1/4 cup ketchup
• 1 32 oz can of diced tomatoes
• 2 diced onions
• 2 tbs oil (corn or peanut)

Directions:

1. Cook beans until very soft (I use a slow cooker)
2. Cook rice (I use a rice cooker)
3. Place 12" skillet or Dutch oven on medium hear, add oil
4. Saute onions in skillet, add taco seasoning
5. Add tomatoes and deglaze pan
6. Add everything else
7. Cook until heated through and reduced to desired consistency
8. Taste and add extra seasoning if desired

Frugal Factor:

I buy my beans and rice bulk, so not sure how much, probably under $2. The tomatoes can be found for $1.50. Let's say $0.50 for the onions and ketchup. That's $4/6 servings, or $0.67/serving.

Balsamic Chicken with Eggplant and Roasted Vegetables over Polenta

As the local growing season ends, I’m back to getting my veggies at the supermarket. One way to make supermarket produce shine is roasting, which concentrates the flavors and brings out the sweetness. This recipe also uses canned roasted peppers, sundried tomatoes and capers – essential pantry items for the winter. This recipe has a few make-ahead steps, but is well worth the effort. The chicken is optional, but as always, dark meat is best if you plan to freeze and reheat.

Ingredients:

• 1 large eggplant



• 1 red onion



• 6 portabella mushrooms



• 1/2 cup sliced sundried tomatoes, soaked in hot water until soft and drained



• 2 cans roasted red peppers



• 1 bulb garlic (preferably North American)



• 1 lbs chicken thighs, sliced



• 2 tbsp capers



• 1 tsp. red pepper flakes



• 1 tbsp. dried Italian herb mixture (fresh works too, but it’s winter)



• Parmesan cheese – to taste



• 1 cup balsamic vinaigrette (see below)



• 1 6x9 dish of polenta (see below)

1. Marinate chicken strips in half the balsamic vinaigrette for one hour or overnight.



2. Peel eggplant and slice into quarters and the slice into ½ inch pieces.



3. Lightly salt eggplant and layer on paper towels for 1 hour or overnight (rinse and pat dry



4. Slice onion in half and then into slices



5. Rinse the mushrooms and cut out the black gills and discard.



6. Slice the mushrooms into bite sized pieces. If stems were included, chop off the duty end and discard, and slice the stem into thin pieces.



7. Toss each vegetable separately in some olive oil, herbs and pepper flakes and put on roasting pans (keep veggies separate in case their cooking times are different.
   Place veggies, as well as whole bulb of garlic, in a 450 degree oven until browned but not burned. 20-30 minutes on average.



8. Open cans of peppers. Drain the first can and and slice into bite sized pieces, set aside. Run the other can, liquid and all, in a blender until smooth.



9. Pat dry the marinated chicken and sauté under high heat.



10. Add all the veggies



11. Squeeze roasted garlic cloves into mixture.



12. Add a dash of the vinaigrette, the pureed peppers, and the capers



13. Serve over warmed polenta squares with grated cheese. Fresh parsley might be nice too.

For the balsamic vinaigrette: 1/3 cup balsamic vinegar, 2/3 cup olive oil, 1 tsp prepared mustard, 2 tbsp lemon juice, salt and Tabasco to taste. Put it all in a blender and blend until opaque and emulsified..

For the polenta: Bring two cups water/stock to a boil, lower heat to simmer, whisk in 1 c cup cornmeal and stir slowly for 30 minutes, until mixture pulls away from pan (add water if it gets too thick to stir). Pour into greased casserole, cool, and cut into squares.

Frugal Factor: This makes six servings. $2 for the eggplant, $4 for the mushroom, $1 for the onion, $4 for the chicken, $1 for everything else. That’s $2/serving. A little high – darn those mushrooms.

Mexi-Mac

A ridiculously easy recipe. I made two batches, one with ground beef and one with texturized vegetable protein. Like many things in life, it is better with meat, but it’s a great way to use TVP too. This is the kind of Middle American recipe you see on those little booklets in the supermarket checkout line. But it's mighty tasty. I only had penne but it should really be made with elbow macaroni.

Ingredients:

• 2 lbs ground beef (or 2 cups of TVP, rehydrated)
• 2 packets of taco seasoning (or bulk from Penzey’s)
• 1 lbs macaroni, cooked
• 2 jars mild salsa
• 2 cans pinto beans
• 1 8 oz block of cheddar or jack cheese, ½ shredded, ½ in quarter-inch cubes
• 1 cup sliced green Spanish olives
  

1. Cook the ground beef or TVP according to the taco seasoning directions
2. Add everything but the shredded cheese, mix together.
3. Top with cheese.
4. That was easy.

Frugal Factor: Made with beef, $5 for supermarket beef. $2 for cheap macaroni, $5 for two jars of salsa, $1 for the seasoning mix. Thats $14 for 9 portions, or $1.55/portion

Ham and White Bean Soup

When I divided up a spiral ham into portions to freeze a while back, I wasn't too stressed about getting all the meat of the bone. I froze that too. Used it today in this super-simple soup. Sorry, this is more eyeball than recipe. ALERT: TWO DAY RECIPE (as written - if you are a better fat skimmer than I, maybe not)

Ingredients: 1 ham bone w/ lots of meat on it, 1 32 oz can diced tomatoes, drained, 1 halved onion, 1 diced onion, 2 spears celery, 1 lbs dried white beans (cooked separately to a slightly al dente state), 1 shredded cabbage, 2 russet potatoes, 1/2 tbsp. each of rosemary, sage, thyme, and savory (savory is optional but helps in the digestion of beans and cabbage, which is helpful if you don't live alone in the woods)

• Put ham bone in a pot and submerge in water with the halved onion
• Cook on medium low until meat has fallen off the bone
• Pour into another container through sieve. This is your stock
• Separate bones from meat and refrigerate meat (throw bones away)
• Refrigerate stock overnight, remove fat from top and discard (or save it it that's your thing)
• In pot, pour defatted stock over all the other ingredients (if you have more stock than you need, save some for something else... like red beans and rice)
  
• Cook until everything is tender. Add more salt, a hit of better than bouillon or whatever to taste. You can scoop out some of the beans and potatoes and mash them up for a richer texture.
  

Serves 12

Frugal Factor: Off the charts but here's my best estimate: $4 for the ham bone (prorated from the whole 3.99/lb ham); $1.50 for the beans; $1 tomatoes; $1 cabbage; $1 for everything else. $8.50 total, 12 servings $0.71/serving.

Bhindi Masala w/ Chick Peas and Kidney Beans

Great, authentic Indian food is hard to come by. Horrible Indian food is everywhere from West Philly buffets to cans and pouches in the Co-Op or Trader Joe's. Happily, "pretty good" interpretations of Indian favorites are easy to make at home.

I made this vegan dish entirely with things from my pantry and freezer. It was light, tasty, healthful and frugal. Many recipes will explain that for truly authentic Indian cooking, you must collect a variety of fresh, exotic whole spices, grind them by hand and fry them up in a paste of ghee, a type of clarified butter.

Maybe that's true, but they sell a ground garam masala spice mix at the Indian grocer and I bought it. In fact, I bought it years ago. Any good chef would tell me to throw it out. But it was delicious. I did fry it into a paste, but I used corn oil.

Don't hold yourself back from cooking something just because you can't cook it like someone's grandmother. Authenticity is a wonderful thing, but cuisine also changes all the time. Cooks from Italy to India make authentic dishes with tomatoes and beans, neither of which were available until Columbus pillaged the Americas. To paraphrase Duke Ellington, if it tastes good, it is good.

Ingredients: 1 14oz can diced tomatoes, 1 16oz can kidney beans, 1 16oz can chick peas, 1 cup chopped okra (frozen is fine and more is fine too - okra, aka bhindi, is tasty in any language), 1 diced onion (I used a sweet vidalia), 3 cloves crushed garlic, 2 tbs corn oil, 1 tbs masala spice mix, 2 tbs Goya Recaito (optional), and fresh cilantro to finish (optional - I didn't have any).

• Start cooking 1 1/2 cups of basmati rice to serve with the meal (don't you hate when they save that part for last?)
• Heat oil in skillet, stir in masala and cook for 30 seconds on high
• Add diced onion a stir in to combine with spice paste
• Add garlic
• Thoroughly drain diced tomatoes, reserving the juice
• Add the tomatoes and okra to the pan. Stir and cook for a couple minutes - you want everythingcarmelize just a little
• Add the reserved tomato juice and deglaze the pan
• Drain the beans and add them too, along with the recaito if using
• Cover and cook on low for 30 minutes
• Serve over rice. If you have cilantro, chop some up and toss it on. If you have chutney, serve it on the side.

Serves 5 (why do all my recipes always serve 5?)

Frugal Factor: Hard to say. I actually used dried beans that I had cooked previously and okra I forgot to put in a stir fry a few months ago and threw in the deep freeze and ancient spices. But at today's Shoprite prices, here goes: All three cans, $1.50 (wait, is the can can sale still on?); 1/2 bag cut frozen okra @ $1.67/bag, $0.83; 1 oz recaito @ $2/12oz jar, $0.16; 1 1/2 cups basmati rice (12 oz) @$6/4lbs bag, $1.08. If a supermarket sells garam masala, it will be in a $5 jar that holds 1.25 oz but a spice store or Indian store will have it waaaay cheaper. Let's just say $1. That's $4.57 for 5 servings, or $0.92/serving.

Jewish Stuffed Cabbage (Vegan)

This is the first vegan recipe I have posted here so far, because I had a pack of tempeh in the fridge. Usually I use cooked lentils. Of course, any ground meat would work too, but in that case you would brown it, drain the fat and remove from the pan before sauteing the other ingredients. In either case, for a firmer texture, add a beaten egg to the finished rice mixture before stuffing the cabbage. Also, I use vegetable juice rather than the traditional plain tomato juice here. It's mostly tomato anyway but it's a little more flavorful and it has extra vitamins, both especially important in a vegetarian dish. If you're a vegetarian though, make sure not to get "100% vegetable juice" not "vegetable juice cocktail" which has beef broth in it.

Stuffed Cabbage Recipe

Ingredients: 1 cup rice, cooked (not a cup of cooked rice), 8 oz coarsely diced mushrooms, 1 8-oz tempeh block crumbled, 1 savoy cabbage, 3/4 of a 48-oz vegetable juice (or plain tomato, either way drink the rest), 1/2 cup lemon juice (or vinegar), 1/2 cup brown sugar

• Cook 1 cup rice
• Cut core from lettuce and boil in a pot 15-30 minutes until very tender and cool under the faucet
• Combine 32 oz vegetable juice with 1/2 cup lemon juice and 1/2 cup brown sugar
• Saute onion, grated carrot, diced mushrooms and crumbled tempeh. When tender and browned a little, add the cooked rice and 3/4 cup of the vegetable juice mixture
• Pour half remaining veg. juice mixture into large casserole dish.
• Break apart cabbage into the large (and small) individual leaves
• Place 1/4-1/3 cup of rice mixture in center of leaf. Tuck sides over, then roll. You can press it together a bit to form it into a roll. Place in casserole, and continue until done. At some point you will realize you have too many cabbage leaves for the remaining rice or vice versa. Deal.
• Pour remaining veg juice mixture over cabbage rolls and bake uncovered at 350 for an hour, checking to make sure they don't burn (they won't).

Frugal Factor: 8 oz Tempeh; 2.99, 48 oz bottle/can vegetable juice; $1.49, 1 cup Jasmine rice; $1 (est.); carrot ($0.25?); onion, $0.30; 8 oz mushrooms (I spent $1 at the produce discounter but at Shop Rite it's $3); 1 savoy cabbage, $1.00; 1/2 cup brown sugar, $0.22; 1/2 cup lemon juice, $0.22 (based on the 32oz bottle, which at $1.79 is $0.40 cheaper than the little 7 oz one the looks like a lemon). $8.17 for 7 servings or $1.17/serving ($1.45 if I had bought the shrooms at the supermarket). As is sadly the case, using meat in place of healthful, sustainable tempeh and mushrooms would likely reduce the cost.

Buffalo Chili n' Waffles, Taco Night

Every now and then, I like to regress and have a good 'l fashioned middle American taco night. No fresh corn tortilla, braised tongue, lime and cilantro (although now I'm craving just that from Taqueria Michocana - scenic Norristown here I come). No, I'm talking about ground beef with pre-mixed spice packet, crunchy taco shelves, grated jack cheese, iceberg lettuce, etc.

The other night I had a pound of ground buffalo meat I wanted to stretch in to a base for chili. Instead of just cooking the meat with the spice packet, I sauteed it with two onions, then added half a can of refried beans. (For the vegetarians out there, this method is a great way to use TVP, which will benefit from being mized with stuff.) It was just as good, and I had lots of leftover meat mixture.

CHILI TIME! And what could be better with chili than cornbread? How's about cornbread WAFFLES? Waffles are great with savory meals because they catch all the sauce/gravy.

The Chili:

I use my 70's "Crock Watcher" for this but if you only have a pot on a stove, cook it on low for an hour.

Into the crock pot goes: The leftover taco meat mixture, a big 28 oz can of tomatoes, the rest of the refried beans and two 16 oz cans of beans (I like black beans. Your taco meat mix provides the seasoning, although I also add a tablespoon of cocoa and a teaspoon of cinnamon. Cook on high 2 hours or low 8 hours.

For the cornbread waffles, I used this recipe, found online at random. I used milk instead of buttermilk, subbing 1/2 cup of sour cream. I wasn't so crazy about it, so after the first batch, I added a quarter cup of honey to the batter. That helped a lot, as did waiting 10 minutes for the batter to set. I still think I'll try another recipe next time though.

The finished product looks great on a plate (above) with a dab of sour cream and some freeze-dried chives. Just don't reach for the syrup (or who knows...?) For the freezer portions, I filled my containers halfway and froze them solid. Then I wrapped the waffles, put one on top of each portion and put the lid on. That way, I can grab a portion and go, and toast the waffle while nuking the chili.


Frugal Factor: For the chili and waffles, I got 10 portions. The half of the meat left over from taco night was $2.50, $0.50 for half a spice packet, $0.25 for the onion, $1.50 for the refried beans, $2 for the tomatoes, $1.50 for the canned black beans. Let's say $1 for the waffles. Maybe $1.50. That's $9.50, or $0.95/portion. Use TVP or cheaper meat in place of the buffalo, mix your own spices and cook your own beans, I bet you could cut that in half.