Hello All,
It is ironic or should I say lucky that I had already planned to do this week’s menu using all the stuff in my cupboards. We had car expenses this week that were a little more than I had budgeted for as well as an extra doctor’s visit and medication co-pay. My challenge to myself and you this week is to spend less than $50 at the store and use what you have in your cupboards, pantry, or freezer. I know this can easily be done.
Subsequently, Oprah had a show on this week that featured a family that spent over $400 a week on eating out. You have to really try to spend a lot of money to total that much. And surprise, she did her whole show on cooking at home with great recipes that don’t cost a lot. I hope that you are already doing that plus using coupons and buying what’s on sale. Even if you don’t have some of these things in your cabinets, this should cost you no more than $75, if you buy the store brand and on sale cuts of meat.
Not only should food be cheap and easy but also really great for you. You’ll notice that this week’s menu is packed with super foods, too. These are foods that were deemed to have more nutrients than the average food so take heart in knowing you’re doing what’s best for your family and your wallet.
Day 1 – Spiced Braised Beef with Sweet Potatoes (Crock-Pot)
This recipe is really easy and it cooks in the crock-pot, two great qualities in my opinion. It’s also wonderful. It has an Indian flair to it. You can easily omit the spinach and chick peas, which I did because I didn’t have them on hand. Sweet potatoes are a super food that you can really feel good about eating.
http://www.realsimple.com/food-recipes/spiced-braised-beef-sweet-potatoes-00000000008587/index.html
Day 2 – Cabbage and Hay Pasta from Rachael Ray
This is one of my mom’s favorite go to meals. Cabbage is super cheap right now and is considered one of the super foods, rich in all that’s good for you. Use this for a St. Patty’s day dinner with an Italian twist.
http://rachaelray.com/recipe.php?recipe_id=2493
Day 3 – Black Bean Soup
With just six ingredients, the black beans being your super food, you can whip up a meal that will really warm you up after the rain. Consider baking the tortillas for a healthier option and switching them to one of the whole-wheat varieties. You could also use tortilla chips to make it even faster. The one change I would make to this recipe is to use chicken stock instead of water. Other than that, it is great!!!
http://www.foodandwine.com/recipes/black-bean-soup-with-crispy-tortillas
Day 4 – Italian BBQ Chicken with Polenta a la Rachael Ray
You can use jarred BBQ sauce if you really want to speed this up, but try it this way, it’s amazing. Don’t search forever for quick cooking polenta, just get corn meal. It is the same thing. I’d add a vegetable to this dish but you don’t have to.
http://www.foodnetwork.com/recipes/rachael-ray/italian-barbecued-chicken-with-polenta-recipe/index.html
Day 5 – Chipotle Shrimp Tacos
I use canned chipotle, they are easy to find and cheaper. Only use one!!! It will scald your tongue with any more than that. Spicy foods are great for your body, too. I would add a bag of cole slaw mix to this recipe. Use it as the lettuce; it adds that super food into this recipe.
http://www.oprah.com/recipe/food/recipesseafood/20090227-tows-curtis-chipolte-shrimp
Day 6 – Frozen Pizza Night with a Twist
Frozen pizzas are always on sale or already in your freezer. I love the cheapest, thinnest, crispiest ones I can find. Make this a little healthier by adding a salad on top. I know this is a little weird but very good. Top yours with pesto, tomato, and goat cheese, or use a bag of salad mix with your favorite dressing, try Greek or Caesar for great new flavor.
Day 7 – Soy-Glazed Chicken with Rice Noodles (Modified from Rachael Ray)
I usually save leftovers for the last day but this recipe was so good I had to let you try it. I made quite a few changes from the original so I’m typing the whole thing. Just cut and paste into a word document for easy printing.
½ cup chicken stock
1/3 cup soy sauce
1 inch of ginger root, peeled and left whole
½ cup orange marmalade (not low sugar)
Pepper
3 T. canola oil
2 lbs. chicken breast, cut into thin strips (you can use pork or shrimp as well)
3 scallions, thinly sliced
1 bell pepper, seeded and thinly sliced
1 (10 oz.) package of frozen broccoli, thawed
1 cup shredded carrots
1 package of rice noodles, these are in the Asian section and look like white ramein noodles.
Prepare noodles to package instructions.
Bring first 5 ingredients to a rolling boil in small sauce pan. Reduce heat by half and continue to cook until it is thick sauce. Don’t forget to whisk it to keep it from burning.
Heat oil in a large skillet, add chicken until cooked all the way through and brown on the outside. Remove from pan. Add scallions and cook one minute. Add the rest of the veggies and cook until crisp tender. Add chicken back to pan and sauce. Stir until warmed through. Toss with noodles and serve. This is better than take-out!!!
I hope you enjoy this week’s menu. It’s so good and so good for you. I have no idea for a theme for next week, leave me your ideas and I’ll get to work on it. Have a great week.
With love, super foods, and pantry items,
Brooke
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