Kitabı oku: «FEED 4 FOR UNDER $10», sayfa 2
Stewed Pork and Squash
Price: $2.12 per serving
Ingredients
1 tablespoon canola oil
3/4 cup chopped onion
1 medium garlic clove, minced
1 pound boneless pork shoulder, cut into 1/2-inch pieces
1 1/2 tablespoons chili powder
1 teaspoon ground cumin
1/8 teaspoon salt
1/4 teaspoon ground red pepper
1 1/2 cups fat-free, lower-sodium chicken broth
1 (15-ounce) can stewed tomatoes, undrained
4 cups cubed peeled butternut squash (about 1 1/2 pounds)
Preparation
1. Heat oil in a large saucepan over medium-high heat. Add onion and garlic; sauté 2 minutes, stirring frequently. Add pork; cook 5 minutes, browning on all sides. Stir in chili powder, cumin, salt, and red pepper; cook 30 seconds, stirring constantly. Stir in broth and tomatoes; bring to a simmer. Cover, reduce heat, and simmer 1 1/2 hours or until pork is almost tender, stirring occasionally. Stir in butternut squash; simmer 30 minutes or until pork and squash are tender.
Sausage Ragù over Creamy Polenta
Price: $2.45 per serving
Ingredients
3 (4-ounce) links sweet turkey Italian sausage, casings removed
1 tablespoon olive oil
1 cup finely chopped onion
4 garlic cloves, minced
1 1/2 cups lower-sodium marinara sauce (such as McCutcheon's)
2 1/3 cups water, divided
1 cup whole milk
3/4 cup instant polenta
1 ounce fresh pecorino Romano cheese, grated
1/8 teaspoon freshly ground black pepper
1/4 cup coarsely chopped fresh flat-leaf parsley
Preparation
1. Heat a large skillet over medium-high heat. Add sausage; sauté for 6 minutes, stirring to crumble. Remove sausage from pan; drain. Wipe pan clean; return to medium-high heat. Add oil to pan; swirl. Add onion, and sauté 4 minutes. Add garlic; sauté 1 minute. Stir in sausage, marinara, and 1/3 cup water; bring to a boil. Reduce heat; simmer 20 minutes.
2. Bring remaining 2 cups water and milk to a boil in a medium saucepan over medium heat; reduce heat to low. Gradually add polenta, and cook for 3 minutes or until thick, stirring constantly. Remove from heat; stir in cheese and pepper. Serve with sausage mixture; top with parsley.
Chicken and Rice with Mushrooms
Price: $2.31 per serving
Ingredients
2 cups boiling water
1/4 cup dried porcini mushrooms (about 1/4 ounce)
2 tablespoons olive oil, divided
1 pound skinless, boneless chicken thighs, cut into 1-inch pieces
1 teaspoon sweet paprika
3/4 teaspoon salt, divided
1/2 teaspoon freshly ground black pepper, divided
3/4 cup chopped onion
8 ounces cremini mushrooms, sliced
3/4 cup uncooked brown basmati rice
2 cups frozen green peas, thawed
1 tablespoon chopped fresh thyme
Preparation
1. Combine 2 cups boiling water and porcini mushrooms; let stand for 20 minutes. Drain through a sieve over a bowl, reserving soaking liquid. Finely chop mushrooms.
2. Heat a large nonstick skillet over medium-high heat. Add 1 tablespoon olive oil to pan; swirl to coat. Sprinkle chicken evenly with paprika, 1/2 teaspoon salt, and 1/4 teaspoon pepper. Add chicken mixture to pan; sauté for 5 minutes or until chicken is browned, stirring occasionally. Remove chicken from pan.
3. Return pan to medium-high heat. Add remaining 1 tablespoon oil to pan; swirl to coat. Add onion and cremini mushrooms; sprinkle with remaining 1/4 teaspoon salt and remaining 1/4 teaspoon pepper; sauté 4 minutes or until lightly browned, stirring occasionally. Stir in reserved porcini liquid, chopped porcini, and rice; bring to a boil. Cover, reduce heat to medium-low, and simmer gently for 35 minutes. Stir in the reserved chicken, peas, and thyme. Cover and cook 10 minutes or until rice is tender and chicken is done.
Mini Bacon and Egg Tarts
Price: $1.58 per serving
Ingredients
8 (1-ounce) slices whole-wheat white sandwich bread, crusts removed
Cooking spray
1/2 cup 2% reduced-fat milk
4 large eggs, lightly beaten
2 tablespoons chopped green onions (optional)
2 slices smoked bacon, cooked and crumbled
1/2 cup (2 ounces) shredded sharp cheddar cheese
Preparation
1. Preheat oven to 425°.
2. Lightly coat both sides of bread with cooking spray. Press each bread slice into the cup of a muffin tin. Bake at 425° for 10 minutes or until bread is lightly toasted. Cool slightly.
3. Reduce oven temperature to 350°.
4. Combine milk and eggs, stirring well with a whisk. Divide the egg mixture evenly among bread cups. Sprinkle onions, if desired, and bacon evenly over tarts; top each tart with 1 tablespoon cheese. Bake at 350° for 15 minutes or until set.
Lamb and Sausage Cassoulet
Price: $2.08 per serving
Ingredients
1 cup dried Great Northern beans
3 cups boiling water
2 teaspoons olive oil
8 ounces boneless leg of lamb, trimmed and cut into bite-sized pieces
1/2 teaspoon freshly ground black pepper
1/4 teaspoon kosher salt
4 ounces turkey kielbasa, chopped
1 slice bacon, chopped
1 1/2 cups coarsely chopped onion
1 cup coarsely chopped carrot (about 2 medium)
1/2 cup coarsely chopped celery
6 garlic cloves, smashed
1 tablespoon no-salt-added tomato paste
2 1/2 cups fat-free, lower-sodium chicken broth
1 1/2 cups water
2 tablespoons brandy
1 (2-ounce) piece French bread baguette
1/4 cup (1 ounce) grated Parmesan cheese
3 tablespoons chopped fresh parsley
Preparation
1. Preheat oven to 350°.
2. Sort and wash beans; place in a large saucepan. Cover beans with 3 cups boiling water. Cover and let stand 1 hour. Drain; set beans aside.
3. Heat a large Dutch oven over medium-high heat. Add oil to pan; swirl to coat. Sprinkle lamb evenly with pepper and salt. Add lamb to pan; sauté 5 minutes, turning to brown on all sides. Add lamb to beans.
4. Return pan to medium-high heat. Add sausage and bacon to pan; sauté 2 minutes, stirring occasionally. Add onion and next 3 ingredients (through garlic) to pan; sauté 3 minutes, stirring frequently. Add onion mixture to bean mixture. Add tomato paste to pan; sauté 30 seconds, stirring constantly. Stir in broth, 1 1/2 cups water, and brandy; bring to a boil, scraping pan to loosen browned bits. Stir bean mixture into broth mixture. Cover and bake at 350° for 1 hour. Uncover; bake 1 hour, uncovered.
5. Tear bread into small pieces. Combine torn bread and grated cheese in a food processor; process until coarse crumbs measure 2 cups. Sprinkle bread crumb mixture evenly over bean mixture. Bake an additional 30 minutes or until topping is golden brown and beans are tender. Sprinkle mixture with chopped fresh parsley.
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