Black Beans and Rice

I can't even remember where I first saw this recipe, it was in my old roommate's cookbook collection and I copied it down without noting the source. I believe it was originally referred to as "Moors and Christians" rice. At any rate, it's a great and super-easy use for the black beans my hubby has become so fond of! I have been known to toss in some mexican shredded cheese, mostly because we are cheeseheads :)

Black Beans & Rice

Ingredients:
1 Tbsp olive oil
1 med onion, chopped
1 bell pepper, diced
1 Tbsp chopped garlic
1 1/2 tsp cumin
1 tsp thyme
1 can black beans (or 1 1/2 cups cooked dried beans)
1 can diced tomatoes
1 cup uncooked rice
2 cups water (can also substitute chicken or vegetable stock if you like)
1/2 tsp Kosher salt
1/2 tsp white pepper

Directions:

- Saute the onion and pepper in the olive oil with garlic, cumin and thyme just until the onions are translucent.
- Stir in beans, rice, tomatoes, water, salt and pepper. Heat to boiling.
- Reduce heat, cover and simmer until the rice is tender and most of the liquid is absorbed, about 20-25 minutes.

Total Cost:
Olive Oil - $0.08
Onion - $0.30
Pepper - $0.30
Garlic - $0.03
Black Beans - $0.25 (from dried)
Diced Tomatoes - $0.85
Rice - $0.20
Seasonings - appx $0.15

Grand Total: $2.16 for 4 servings!

Crunchy Sweet Potato Fries

I found this little gem on Allrecipes.com - I wanted another alternative to a starchy side dish that would please my french fry-loving husband :) I like the Rice Krispy crust, it gives me a reason to use up the cereal other than making marshmallow treats! The recipe calls for garlic powder and cayenne pepper, but you could easily omit those if you prefer a more straightforward flavor.

Savoury Sweet Potato Sticks

Ingredients:
3 medium sweet potatoes
3 cups crushed Rice Krispies
1/4 tsp garlic powder
1/4 tsp salt
1/8 tsp cayenne pepper
1/2 cup flour
4 egg whites
4 Tbsp water

Directions:
1. Preheat oven to 400 degrees.
2. Wash potatoes (or peel). Cut lengthwise into 1/2 inch slices, then cut slices into 1/2 inch sticks
3. In a shallow dish, mix cereal and seasonings. Place flour in a second dish. In a medium bowl, mix egg whites and water.
4. Coat potatoes with flour, dredge in egg mixture, then coat with cereal mixture. Place in a single layer on a foil-lined baking sheet coated with cooking spray.
5. Bake at 400 degrees for about 25 minutes or until lightly browned and tender when tested with a sharp knife.

Total Cost:
Sweet potatoes - $1.20
Rice Krispies - $0.50
Flour - $0.05
Egg whites - $0.56

Grand Total: $2.31 for 4-6 servings!

Stovetop Mac and Cheese

This recipe comes from AllRecipes.com - I love homemade baked mac and cheese, but I don't always have time for long baking before dinner. I like that it's a one-pot dish, less cleanup!

One great thing about macaroni and cheese - it's just BEGGING for add-ins! After the recipe post I have included a few variations on the theme :)

Stovetop Mac and Cheese
makes about 6 servings

Ingredients:
8 ounces macaroni
3 cups milk
1 teaspoon salt
1 1/2 tablespoons all-purpose flour
1 cup chopped onion
1/4 cup butter
1 1/2 cups shredded Cheddar cheese

Directions:
- Melt butter or margarine in a saucepan pan over medium heat. Add onions, and saute. Stir in flour and salt.
- Add milk and macaroni to saucepan, and bring to a boil. Reduce heat, and cover.
- Simmer for 15 minutes or until pasta is tender, stirring occasionally
- Add cheese, and stir until cheese melts

Total Cost:
Macaroni - $0.50
Milk - $0.51
Onion - $0.20
Butter - $0.27
Cheese - $2.40
Salt, flour - negligible

Grand Total: $3.88 for 6 servings, or $0.64 per serving!

Some add-ins for inspiration

Bacon and diced green pepper
Shredded mexican chicken and diced tomato
Peas and carrots
Broccoli florets and chicken chunks
Ground beef or turkey (browned) and chili powder
Leftover Crockpot Sloppy Joe

Baked Squash and Apple Casserole

Food just seems to get heartier come fall. While I crave the light sweetness of watermelon in the summer, fall stirs up richer tastes of squash, hot apple cider, warm loaves of bread....if summer food is a pair of flip flops, fall food is a pair of fuzzy slippers by the fireplace! This recipe from Recipezaar has the best fruits of fall and is incredibly easy to make!

Baked Squash and Apple Casserole

Ingredients

• 1 small butternut squash (2 lbs. or less)
• 2 medium apples, or 4 small apples (cored, peeled, and sliced)
• 1/2 cup brown sugar
• 1/4 cup cold butter
• 1 tablespoon flour
• 1 teaspoon salt
  
• 1/4 teaspoon cinnamon
• 1/4 teaspoon nutmeg

Directions

Preheat oven to 350 degrees.
Pare, seed, and cut squash into small slices.
Place squash and apple slices in oblong baking dish (7x11-inch).
Blend rest of ingredients with fork, fingers, or pastry cutter until crumbly; distribute over squash and apple.
Cover and bake for 45-50 minutes.

Total Cost (6-8 servings)

Squash - appx $1.80
Apples - appx $1.20
Brown Sugar - $0.05
Flour, salt, cinnamon, nutmeg - negotiable

Grand Total: $3.05, or $0.38 per serving!

Cheesy Zucchini Crisps

This recipe comes from Amy's Finer Things - I was looking for an alternative to potatoes as a side dish/starch and these are perfect! The boy wonder appreciates them too, he's not a big potato fan but zukes are his favorite :)

Cheesy Zucchini Strips

1/3 cup cornflake crumbs
2 Tbsp. parmesan cheese
1/2 tsp. seasoned salt
dash of garlic powder
4 small zucchini or squash (I use both) cut in sticks
1/4 c. melted butter

Combine corn flake crumbs, cheese, and seasonings in a plastic bag. Dip zucchini in butter and shake in bag to coat. Bake at 375 for 10-15 minutes


Total Cost:
Zucchini - appx $0.80
Cornflakes - appx $0.10
Butter - appx $0.25
seasoning - negligible

Grand total: $1.15

Homemade Vegetable Soup

I have been making this for years....it started as a Weight Watchers suggestion and grew into a staple of my menus, especially when we need to empty the crisper in the fridge! This recipe includes what I usually have on hand, but it can easily be adapted to whatever (and whatever quantities) are readily available to you.

I will generally make a large pot of this and freeze it into 2-cup portions, easy to pull out for quick lunch or a side dish to dinner. Once you have it on hand you can add shredded chicken or beef, or pasta to make an even heartier dish!

Homemade vegetable soup

Ingredients:
2-3 cloves minced garlic (adjust to taste)
1 large can chicken broth (or appx 40 oz homemade if you have it)
1-2 cups of each of the following vegetables -

• Carrots
• Cabbage
• Celery
• Potatoes
• Frozen corn

1 large can of diced tomatoes (do not drain)
Mrs Dash seasoning to taste

Directions:
In a large nonstick pot or dutch oven, lightly brown the minced garlic (about 1-2 minutes).
Add chicken broth plus 1 cup water, and Mrs Dash seasoning, bring to a boil.
Add all vegetables, including can of diced tomatoes (with juice). Return to a boil.
Reduce heat to low, cover and simmer for 1 hour.

Serve hot, or allow to cool on the stove and then portion and freeze. Makes about 8-10 servings, depending on the amounts of veggies you add.

Total Cost:
Chicken Broth - Appx $3.00
Carrots - Appx $0.60
Cabbage - Appx $0.25
Celery - Appx $0.30
Potato - Appx $0.50
Corn - Appx $0.30
Tomato - Appx $1.00

Grand Total: $5.95 - only $0.60 per serving!

Chickpea Stew

This is one of my favorite recipes, it's good for nights when you don't want to do ANOTHER chicken dish or just want something with a lot of veggies for a change. I have served this alone as a main or side dish, or had it over rice to make it more filling and stretch it further. It also reheats VERY well! Plus this is a SUPER cheap recipe - just over $3 for the whole thing - so if you want to add extra of any of the ingredients it won't break the bank!

CHICKPEA STEW
Ingredients:
2 tbsp olive oil
1 tbsp minced garlic (or more, if you're a garlic fan like me!)
1/2 tsp basil -or- italian seasoning mix (depending on your taste)
1 can chickpeas, drained
2 med zucchini, quartered lengthwise and then cut into bite size pieces
1 med onion, diced
1 large tomato, diced (you can also use canned stewed or diced tomato)
2-3 cups chopped fresh spinach
2-3 cups cooked rice
Parmesan cheese

1. In a large saute pan, heat oil - add garlic and herbs/seasoning, let it sizzle for just under a minute or until the garlic is slightly browned
.2. Add chickpeas and zucchini, stir to coat with oil and garlic. reduce heat slightly, cover and let cook for 10 minutes, stirring occasionally.
3. Add onions, stir to mix, re-cover and let cook for about 3 minutes, or until the onions are translucent.
4. Add tomato, stir to mix, re-cover and let cook for about 2 minutes.
5. Add spinach, stir to mix, re-cover and let cook for about 4 minutes. Remove cover and cook an additional 4-5 minutes, or until the spinach is cooked.
6. If desired, serve over 3/4 cup of rice, add parmesan cheese to taste.Makes 4-6 servings.

Total cost:
Chickpeas - 0.59
Zucchini - appx 0.75
Tomato - appx 0.60
Onion - appx 0.20
Spinach - appx 0.80
Rice - appx 0.50

Total cost for a meal plus leftovers: $3.44!!!!!