Posts Tagged ‘stew’

greek chicken dinner $13.55 meal / serves 5

May 24th, 2010 The FLHC

Here is the complete meal that I made this past week with the Greek Chicken Stew (sorry about the delay). Although the chicken stew needs to simmer for a while, the meal as a whole is super simple and very inexpensive! This meal packs a ton of protein (chicken and chickpeas), vegetables (tomatoes, aromatics/onions/garlic, spinach), and carbohydrates (rice and pita bread). To make this meal leaner, make the stew with boneless, skinless chicken breasts and use a low-fat milk for the creamed spinach. You can also substitute brown rice for the white rice in the stew (increase cooking time) for added fiber and nutrients.

This meal includes:

Greek Chicken Stew $9.38
Creamed Spinach $2.93
Whole Wheat Pita (1 pack of 6) $1.24
Total: $13.55
Serves: 5

Greek Chicken Dinner

Below is an example of my grocery list and a list of items that I already have on hand in my pantry or refrigerator. Use the grocery list as a guide but, as always, check the pantry list for items that you may not have or need to restock and check the grocery list for items that you might already have on hand. Adjust the lists as necessary.

GROCERY LIST
2 lbs. (5 pieces) chicken thighs
1 can (14.5 oz.) diced tomatoes
1 can (8 oz.) tomato sauce
1 med. yellow onion
1 bunch flat leaf parsley
1 can (15 oz.) chick peas/garbanzo beans
2.5 oz. feta
1 lb. loose frozen chopped spinach
1/4 cup grated parmesan

PANTRY ITEMS / ON HAND
6 cloves garlic
2 Tbsp olive oil
2 whole bay leaves
1/2 tsp dried oregano
1/4 tsp dried thyme
3 cubes bullion
2 cups long grain rice
4 Tbsp butter
4 Tbsp all-purpose flour
2 cups milk
1/8 tsp nutmeg (optional)
to taste salt/pepper

STEP 1: Begin making the Greek Chicken Stew. When the stew is ready for it’s final simmer (step 5), begin cooking the Creamed Spinach. The chicken stew should be finished simmering by the time the creamed spinach has finished cooking. Serve with a warm pita.

Greek Chicken Dinner

LEFTOVERS

From the items on the grocery list, you may have leftovers of the parsley, feta and parmesan cheese. All of the other items you should be able to buy in the quantity that is called for in the recipes.

Grated Parmesan should stay good in your refrigerator for quite a while and it makes a delicious topping for many dishes; try it sprinkled on popcorn!

The feta I bought was in a 3 oz. package, leaving me with .5 oz. left over. You can either put more feta on each serving or save the half ounce of feta for another dish. I love it on sandwiches, eggs and salads.

Fresh parsley is a great garnish for just about every dish and it adds a little bit of a fresh, green flavor. Try mixing some into your scrambled eggs, salads or mashed potatoes.

These Parmesan Roasted Potatoes are DELICIOUS and call for both parmesan and parsley… using up leftovers is a great excuse to make them!



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creamed spinach (take 2) $2.93 recipe / $0.73 serving

May 21st, 2010 The FLHC

I had been looking for a reason to make creamed spinach again and this week’s Greek Chicken Stew gave me the opportunity. Creamed spinach is the perfect side dish to the chicken stew which already offers a protein, vegetables and starch (it’s served over rice). The creamed spinach brings some ooey-gooey, creamy goodness to the plate plus some healthful dark greens.

I made creamed spinach once before but this time I changed it up a bit and found an easier method with a tastier result. The price per serving is a bit higher but I upped the serving size a smidgen so the total recipe gives you four larger servings rather than six smaller servings. Of course, serving size is subjective.

The differences between the old recipe and the new recipe are as follows: I had some grated parmesan on hand so I melted that into the cream sauce (YAY FOR CHEESE!), I used loose frozen chopped spinach rather than the box of packed frozen spinach (gives a better texture), I used minced garlic from the jar instead of chopping an onion and garlic (so much easier), and I added a bit of nutmeg for a more classic alfredo taste. The results were fantastic and I haven’t stopped eating it (or Egg Florentine Quesadillas) since!

Creamed Spinach

Total Recipe cost: $2.93
Servings Per Recipe: 4
Cost per serving: $0.73
Prep time: 0 min. Cook time: 20 min. Total: 20 min.

INGREDIENTS COST
1 lb. frozen, cut spinach $1.27
4 Tbsp butter $0.20
1 Tbsp minced garlic $0.25
1/4 cup all-purpose flour $0.13
2 cups whole milk $0.70
1/4 cup grated parmesan $0.23
to taste salt and pepper $0.05
1/8 tsp nutmeg $0.05
TOTAL   $2.93

STEP 1: Melt the butter in a large skillet with the minced garlic over medium/high heat. Once it is melted and sizzling, whisk in the all-purpose flour. Continue to cook and whisk for 2 minutes (to cook out the floury taste). The flour should not turn brown during this step. If it begins to, lower the heat slightly.

STEP 2: Whisk in the 2 cups of milk until all of the flour/butter clumps have dissolved. Let the liquid come up to a simmer while whisking. This sauce should thicken quickly once it simmers. Once it is thickened, you can add the parmesan cheese. Whisk it in until it is melted and thoroughly incorporated.

STEP 3: After adding the parmesan, stir in the frozen spinach (I didn’t even bother thawing or draining). Keep stirring until the mixture is heated through (5-7 minutes).

STEP 4: Season the mixture with salt, freshly cracked black pepper and ground nutmeg. Enjoy!

Step By Step Photos

garlic and butter
Melt together the butter and garlicky goodness.

add flour
Add in the flour and whisk until all of the flour is evenly mixed into the melted butter. Continue to cook and whisk for 1-2 minutes.

add milk and parmesan
Add the milk and bring to a simmer while whisking. Once the sauce has thickened, whisk in the parmesan cheese (pictured).

add frozen spinach
Stir in the bag of loose, chopped, frozen spinach. Stir and cook until heated through. Season with salt, pepper and nutmeg.

Creamed Spinach



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greek chicken stew $9.38 recipe / $1.88 serving

May 18th, 2010 The FLHC

I guess I have a little bit more of this Mediterranean-ness left in me, so bear with me! This stew is decidedly less Greek tasting than some of the other recipes this week so if you’re not that into Greek food, you should still give it a try. Really the only reason that I’m calling it Greek is because it has some chickpeas and I topped it with parsley and feta. Otherwise, it’s just a delicious, tomatoey, chicken stew!

I used chicken thighs for this recipe because they are inexpensive, fairly uniform in size and because they are simmered slowly in the stew. Meat on the bone (read meat with connective tissue) is excellent for cooking long and slow because the connective tissue gelatinizes and you end up with an ultra tender, moist piece of meat. This is the concept behind roast, ribs and other “fall off the bone” tender meats. You can also purchase a whole cut up chicken if you prefer a variety of pieces (thighs, breasts, drumsticks).

If you want to make this recipe more lean, you can either purchase skinless thighs or just use boneless, skinless breasts. Keep in mind, the boneless, skinless breasts are always more expensive and will not give as much flavor to the stew.

Greek Chicken Stew

Total Recipe cost: $9.38
Servings Per Recipe: 5
Cost per serving: $1.88
Prep time: 15 min. Cook time: 45 min. Total: 1 hr.

INGREDIENTS COST
2 lb. (5 pieces) chicken thighs $3.23
1 med yellow onion $0.89
4 cloves garlic $0.09
2 Tbsp olive oil $0.10
to taste salt & pepper $0.05
1 can (14.5 oz.) diced tomatoes $1.08
1 can (8 oz.) tomato sauce $0.32
2 whole bay leaves $0.05
1/2 tsp dried oregano $0.05
1/4 tsp dried thyme $0.05
1/2 cup (1/2 bunch) chopped fresh parsley $0.25
1 can (15 oz.) chickpeas $0.66
2.5 oz. feta cheese $1.67
2 cups long grain rice $0.60
3 tsp (3 cubes) bullion $0.29
TOTAL   $9.38

STEP 1: Rinse the chicken thighs and pat dry. Sprinkle both sides with salt and pepper. Heat a large, deep skillet over medium/high heat with 2 Tbsp. of olive oil. The oil is ready when it has a wavy appearance. Cook the chicken pieces on each side until golden brown and crispy (5 min. each side).

STEP 2: While the chicken is browning, dice the onion and garlic. Once the chicken has browned, remove it to a plate and add the onion and garlic to the pan. Cook the onion and garlic until they are soft and transparent (there should be enough oil left plus rendered chicken fat to keep the vegetables from browning).

STEP 3: (If you have some left over wine, add 1/4 to 1/2 cup to the pot with the onions and garlic. Stir and let simmer for one minute to “deglaze” the pan. The wine is optional, the juice from the canned tomatoes will also deglaze the pan in the absence of wine.) Add the canned tomatoes, tomato sauce, bay leaves, oregano, thyme and half of the chopped parsley to the pan. Stir well to combine then add the chicken pieces back to the pot. Reduce the heat to low, place a lid on the pan and simmer for 20 minutes.

STEP 4: While the stew simmers, prepare the chicken flavored rice. In a medium pot combine 2 cups of dry long grain rice with 3.5 cups of water and 3 tsp (or 3 cubes) of chicken bullion. Stir slightly. With a lid in place, bring the rice up to a rolling boil. As soon as it hits a full boil, reduce the heat to warm and let sit (without removing the lid) for 30 minutes.

STEP 5: After the stew simmers for 20 minutes, remove the lid, drain the chickpeas and add them to the pot. Continue to simmer for 15 minutes without a lid. Taste test to see if you prefer more salt or pepper.

STEP 6: To plate the stew, place 3/4 cup of rice on a plate and top with the stewed vegetables, some of the liquid and one piece of chicken. Sprinkle with some of the remaining chopped parsley and about 1/2 oz. of crumbled feta cheese.

Greek Chicken Stew

Step By Step Photos

raw chicken thighs
Rinse the chicken pieces, pat dry and season with salt and pepper.

brown chicken
Brown both sides of the chicken pieces over medium/high heat in a large, deep skillet with 2 Tbsp of olive oil. Watch out for oil splatter!

onions and garlic
Remove the chicken from the pan (place on a clean plate) and add the diced onion and garlic. Cook the vegetables until soft and transparent.

add tomatoes and herbs
Add the canned tomatoes, tomato sauce, bay leaves, oregano, thyme and half of the chopped parsley to the pot with the onions and garlic. Stir to combine.

add chicken
Add the chicken pieces back into the pot and nestle them down into the stew. Reduce the heat to low, add a lid and let simmer for 20 minutes. Begin cooking the chicken flavored rice.

add chickpeas
After 20 minutes of simmering, remove the lid, add the drained chickpeas and continue to simmer for 15 minutes.

Greek Chicken Stew
Plate thew stew by laying down a bed of rice and topping with a heaping spoon of stewed vegetables with sauce and one piece of chicken. Garnish with a sprinkling of fresh parsley and feta cheese.

NOTE: Alternatively, you can cook the rice right in the pot with the chicken and sauce. Just add your two cups of rice to the pot after adding the chicken back into the sauce (step 3). Also add 2 cups of chicken broth (made from the bullion). Bring the mixture up to a simmer then reduce the heat to low and add the lid. Cook for 40 minutes with the lid in place so the rice can steam. Additional simmering without the lid is not needed because the rice will soak up most of the liquid.



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How To Cook Quinoa Recipes: Delicious healthy quinoa salsa stew

April 18th, 2010 The FLHC

I used to make a lot of salsa, then bottle them up and keep in the freezer. I’d use them for my salads, sandwiches or even to eat with rice. It has been awhile since I made salsa. Since, I do not want to freeze them this time, I thought of changing the recipe a bit and made a sorta chicken and quinoa salsa stew. Originally, I wanted it to be vegetarian, to leave out the chicken but then, I changed my mind and added the chicken for the two meat-eaters at home.

healthy, wholesome quinoa salsa

The great thing about cooking this salsa style dish is that it is very versatile and can be eaten as it is or with rice, salad, bread, even spaghetti! It is pretty simple to make too. First, you will need…

salsa ingredients

carrots, tomatoes, celery, onions, potatoes, bell pepper (capsicum), ketchup, balsamic vinegar, ready-made pasta sauce and

quinoa

quinoa. I used red quinoa because it’s what I have. You can use pearl quinoa (the white quinoa) or black quinoa, whichever one you like. The cooking method for all types of quinoa is the same. After chopping up all the vegetables into chunks…

simmer in the pot

You will need to heat up a pot with some olive oil. First, you sautè the onions for a short while and then you add the carrots, tomatoes, capsicum, tomatoes.

add water and the rest of the other ingredients

After you stir it around for a minute or so, you add the potatoes, celery, sauces and water. Also add a sprinkle of dried mixed herbs for extra flavours. The quinoa is the last one to go in, after adding all the other stuffs. Then, you just leave it to simmer over low fire for close to two hours. If you don’t have the time, just dump all ingredients into the crock pot or slow cooker and leave it to simmer on low overnight. It will be ready the next day! And that’s it. Easy and so darn good, you may want to make it again and again!

So, here’s the recipe:

Wholesome Healthy Quinoa Salsa Stew

salsa on bread

Ingredients

3 large carrots, cut into chunks

4 large tomatoes, diced

3 large onions, chopped

2 large potatoes, cut into chunks

3 stalks of celery, diced

1 – 2 capsicum (bell peppers), cut into chunks

1/2 cup red quinoa

5 tbsp pasta sauce

4 tbsp ketchup

1 tsp dried mixed herbs

1 – 2 cups of water (depending on how thick / watery you want it to be)

palm-sized chicken breast, skin removed and sliced thinly or minced. (if you want to add chicken or you can leave it out if you want a vegetarian one)

Instructions

1. Heat up a large pot with some olive oil.

2. Sautè the onions and then add the carrots, capsicum and tomatoes. Stir for a minute or so.

3. Add in the rest of the vegetables (potatoes and celery) and then stir in the sauces.

4. Add water and pour in the uncooked quinoa. Stir to mix the ingredients around.

5. Turn the heat up to medium and let it boil. Add the herbs, then add the minced chicken (or sliced chicken, whichever you like).

6. Turn down the heat to low and leave it to simmer for up to 2 hours. Remember to check on it and stir often to make sure it doesn’t burn.

7. If you are using the crock pot / slow cooker, then you can skip the sauteeing part. Instead, just dump everything in, add the sauces and water and leave it to cook on slow.

Special note: Water is important so you must not leave it out and it is important to add more as quinoa absorbs a lot of water and it needs a lot of water to cook. Here’s how to cook quinoa.

This quinoa recipe is great to go with any food. If you are cutting down on calories, you can eat this as it is with salad as I also like to call this recipe an all-in-one meal which contains vegetables, protein (quinoa is very high in protein) and healthy carbs (potatoes).

If you simply must have rice…

quinoa salsa with rice

or if you prefer bread…

quinoa salsa on bread

It is pack full of nutrients from all the vegetables and quinoa so it is not only low in fat (especially if you cook it without the chicken), it is very wholesome and best of all, so good you won’t even feel as if you are eating diet food!

Related posts:

  1. How to cook Quinoa recipes: Black Quinoa Soup Recipe If you’ve read some of my other How To Cook…
  2. How to cook quinoa recipes: Quinoa and sardines This is a continuation of my how to cook quinoa…
  3. How to cook quinoa series – Chicken and Mushrooms Quinoa This is the third post in my how to cook…

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mexican lentil stew $9.23 recipe / $0.77 serving

December 22nd, 2009 Beth M.

After making a few heavy dishes this past week (meatballs, stroganoff, chorizo breakfast bowls), I was really craving something lighter and full of veggies (but still really hearty and satisfying, of course). After browsing the web, I decided on a vegetarian lentil stew. I began with this recipe for Spicy Red Lentil and Tomato Soup and tweaked it to my liking. As it turns out, this tomato based soupy stew is exactly what I was craving! Even better yet, it was incredibly easy so it could easily be a weeknight dinner. Be warned, this recipe is huge, yielding a whopping 18 cups so I think next time I’ll definitely half the recipe. This time the rest will just end up in the freezer!

Mexican Lentil Stew

Total Recipe cost: $9.23
Servings Per Recipe: 12 (1.5 cups each = HUGE)
Cost per serving: $0.77
Prep time: 5 min. Cook time: 25 min. Total: 30 min.

INGREDIENTS COST
2 cups dry red lentils $1.65
2 Tbsp olive oil $0.21
1 medium onion $0.30
3 stalks celery $0.45
4 cloves garlic $0.24
two 14.5 oz. cans fire roasted diced tomatoes $2.34
4 cups vegetable broth $2.72
1/4 tsp each turmeric and cumin $0.10
1 tsp each chili powder $0.05
10-15 dashes hot sauce $0.15
1 medium lime $0.33
1 handfull cilantro $0.69 (whole bunch)
TOTAL   $9.23

STEP 1: In a medium pot, bring the 2 cups of lentils and 4 cups of water to a boil. Once it reaches a boil, turn off the heat and let sit with a lid on for about 20 minutes.

STEP 2: While the lentils are cooking, begin the stew. Finely dice the onions and cook over medium heat in 2 Tbsp of olive oil. While the onions begin to cook, finely dice the garlic and add to the pot. While the onions and garlic cook, finely chop the celery and then add to the pot.

STEP 3: Cook the onions, garlic and celery until they are soft but not brown. Add the cans of diced tomatoes, vegetable broth, turmeric, cumin, chili powder and the hot sauce. Continue to cook over medium heat until hot.

fire roasted tomatoesMexican stew before lentils

STEP 4: At this point, the lentils should have absorbed the water and become soft. Add the lentils and any remaining water to the soup mixture. Stir well and slightly mash using the back of your spoon.

mexican lentil stew

STEP 5: Once the entire mixture is hot, add a handful of chopped cilantro and taste test to see if you want any more heat (hot sauce) or salt and pepper.

STEP 6: You can either add the juice of lime to the pot or serve the bowls of stew with a wedge of lime. I like the wedge of lime because it makes for a pretty presentation and that way people can choose whether or not they want it.

NOTE: It wasn’t until after I got home that I noticed I had bought organic vegetable broth which was probably considerably more expensive than regular. Also, if you can’t find the fire roasted tomatoes, don’t fret. They are great and have a wonderful smokey flavor but regular will do great as well (and be about 20 cents less per can).

I had some extra tortilla chips left over from a party (you know how I like to use up leftovers) and they were great dipped in this stew. You could also add a dollop of sour cream or a sprinkle of shredded cheddar cheese. If you have some frozen corn kernels they would also taste great in this stew. Basically, anything that goes well with chili will also taste great with this stew! It’s delicious!!

Mexican Lentil Stew

To our health!

Beth at Budget Bytes

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