Chapter 17
Making More (and Better) for Less
In This Chapter
Making cheap eats that taste great
Getting super deals with vegetables, beans, and rice
Recipes in This Chapter
Southwestern Chili
T Mixed Vegetables Italian Style
T Lentils with Balsamic Vinegar
White Beans with Tomatoes and Thyme
Spanish Rice
To understand how much money the average American shopper wastes every week, just stand around any supermarket checkout counter. Instead of flipping through the intellectual journals on sale (“Paris to Marry an Alien; Honeymoon on Pluto”), take an inventory of customers’ shopping carts. Even discounting the usual junky snack food, you’ll find that the average cart is loaded with high-priced (for what you get) frozen dinners, sugared-up prepared sauces, prebuttered garlic bread, precut vegetables, frozen pizzas, boxed croutons (stale bread, only $3.99 a box!), and more. (It’s no surprise that America has the highest obesity rate in the world — and the personal debt to match it.)
You can definitely save money by making food from scratch, or even semi-scratch. In this chapter, we introduce you to the types of food that can help you feed a family for less — in many cases, far less. Frugality is no reason to forgo class, however, as the recipes in this chapter demonstrate.
Big Dishes for Small Bucks
Whether you’re using inexpensive cuts of beef, stretching chicken with heaps of veggies and rice, or taking advantage of a weekly special at the supermarket, a little attention to detail and presentation can make any meal fit for a family — even one full of finicky eaters.
Here are a few guidelines for budget cooking:
Rice, pasta, cornmeal, dried beans, and other grains cost far less than meat yet, if prepared creatively, can deliver as much or more protein. Serve smaller portions of meat along with any of these items.
Soups and stews made with meat, veggies, and grains are great vehicles for getting the most out of relatively little.
And don’t forget salads! A big bowl of salad with a little meat (or cheese or egg) costs a lot less than a big plate of meat.
All the main dish recipes in this chapter also make delicious leftovers — a blessing for busy cooks.
Crowd-pleasing chili
Few words spark gastronomic brouhaha like chili, whether it’s rich Texas-style chili con carne, fiery Arizona-style chili, or one of the myriad variations in between. Maybe it’s not a glamorous meal, but chili is a real crowd pleaser, and you’ll be surprised how festive you can make it look with some thought to presentation. Plus, you can feed your whole Little League team for about ten bucks.
You can turn up the heat on any chili recipe with extra red pepper flakes or chili powder. Be careful, though, because peppers intensify as they cook.
Later in the chapter, we present a recipe for Southwestern Chili. This classic recipe can easily be doubled or even tripled to serve 8 or 12 people. This dish is also great made with leftover lamb (as is Shepherd’s Pie; see Chapter 16). If you have a plastic squeeze bottle (available in restaurant supply stores), you can squirt flavored sour cream on top of each bowl — maybe in the shape of Texas (or Cleveland).
Stir-fry for pennies
Stir-fry is great nutrition for the budget-conscious. Because of all the vegetables and the rich oil, you can stretch a little bit of meat for a lot of people. You don’t need a wok to make stir-fry. Just be sure that the pan is hot, the oil is hot, and you cook the vegetables just long enough to be bright and crisp. You can whip up a stir-fry whenever you like, using beef, pork, chicken, fish, or whatever you have on hand, plus whatever fresh vegetables are waiting in your refrigerator. A little oil, a little sizzle, some spices, and you’ve got dinner. Serve stir-fry alone or over hot cooked rice or thin Chinese noodles (available in the Asian food section of your grocery store).
Be sure to check out our recipe for Pork and Noodle Stir-Fry in Chapter 19.
Super Sidekicks
Inviting side dishes are another great way to dress up your meals. Following are some inexpensive, tasty recipes.
Root vegetables
Root vegetables such as potatoes, carrots, turnips, and beets are hearty, filling, super-nutritious, and — you guessed it — cheap! Root vegetables make great side dishes, including the traditional (see the recipe for Homemade Mashed Potatoes in Chapter 5) and the unusual (raw julienned kohlrabi sticks, anyone?). Root vegetables stretch a soup, stew, or stir-fry, and they can also be good raw with a dip: Try mixing equal parts nonfat plain yogurt and sour cream with some minced garlic and dill, or just dip them in ranch dressing.
Potatoes can add creamy or thick texture to many dishes, and potato side dishes alone number in the dozens. See how they add heft and flavor to the Mixed Vegetables Italian Style recipe later in this chapter.
Seasonal vegetables
Root vegetables aren’t the only vegetables that can help fill out a budget-conscious meal. Using seasonal produce in your cooking is not only economical but also follows the venerable tradition of European cooking.
Since this book was first published, in 1996, there has been an explosion of local farmers’ markets. Chances are there is one within ten miles of your home. For the first time in many decades Americans can again purchase fresh, local, and seasonal food. This opens a world of possibilities for wholesome and inexpensive cooking. Take advantage of it!
Dried beans
We find it rather amazing that Americans don’t cook more with dried beans, which are so inexpensive, healthful, and delicious. You can use dried beans in a side dish or as part of a main course. Whether or not you’re cooking on a tight budget, becoming familiar with all kinds of legumes, each of which has a special texture and flavor, is definitely worthwhile. Table 17-1 lists several common types of dried beans.
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Table 17-1 Dried Beans |
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Bean |
Description |
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Black beans |
Often used in South American and Caribbean dishes and mixed with rice and spices. Sweetish flavor. |
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Black-eyed peas |
Traditional ingredient in the cooking of the American South — black-eyed peas and collard greens, black-eyed peas with ham. Earthy. |
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Borlotto beans |
Large, speckled beans. Mostly puréed and turned into creamy dips. |
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Boston beans |
See “White beans, small (navy and pea).” |
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Chickpeas |
Large, semifirm beans sold dried and canned. Used in casseroles, soups, and stews. Puréed and seasoned in Middle Eastern cuisine. Also known as garbanzo beans. |
|
Kidney beans/red beans |
The traditional beans used in chili and other earthy casserole dishes and soups. A white kidney bean, called cannellini, is used in many northern Italian dishes. A staple in Mexican cooking as well. Faintly sweet. |
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Lentils |
A tiny legume. Boiled with vegetables and other seasonings for side dishes, soups, and stews. No soaking is required before cooking. |
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Lima beans |
Eaten as a side dish with mild seasonings. Also good in casseroles, especially with ham. Sweet flavor. |
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Pinto beans |
The base of Mexican refried beans. Frequently used in highly spiced dishes. Earthy, mild flavor. |
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Split peas |
Often used in soups, especially with ham. Sweet. Like lentils, no soaking is required. |
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White beans, large |
Used in stews and casseroles. Often simmered with ham bones or other flavorful stocks. Neutral flavor. |
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White beans, small (navy and pea) |
Foundation of Boston baked beans and the French cassoulet. Neutral flavor. |
Before cooking dried beans, sort and rinse them. Look over the beans carefully, picking out and discarding any that are withered. Rinse them thoroughly in cold water until the water runs clear, removing any beans or other substances that float to the surface.
Many cookbooks advise home cooks to soak dried beans overnight before cooking them, to reduce cooking time. We have consulted with some leading Mexican chefs and they maintain that this step is not necessary — in fact, soaking dried beans can leave them mushy. However, soaking them and discarding the soaking water does help with digestability.
Later in the chapter, we show you how to make two great bean dishes:
Lentils with Balsamic Vinegar: The sweet edge of the balsamic vinegar performs magic on the nutty flavored lentils in this recipe. Lentils don’t require soaking, and they boil tender in 20 to 25 minutes.
White Beans with Tomatoes and Thyme: White beans are among the most likable of dried beans, appealing to almost everyone, even kids. This side dish relies on bacon, onions, garlic, tomatoes, and herbs to add panache.
Rice with some spice
As we show you in Chapter 13, rice is a terrific (and easy) addition to all kinds of meals. In this chapter, we offer a recipe for Spanish Rice that is a great accompaniment to taco casserole (see Chapter 16) or any south-of-the-border fare. Our rice recipe is pretty mild, but if you can’t get enough fire, you can always stir in a few chopped jalapeño peppers or some hot red pepper flakes.
Southwestern Chili
Prep time: About 25 min • Cook time: About 40 min • Yield: 4 servings
Ingredients
1 tablespoon olive oil
1 large yellow onion, finely chopped
1 small green bell pepper, seeded, cored, and finely chopped
2 large cloves garlic, finely chopped
1⁄2 pound lean ground beef
1⁄2 pound lean ground pork
1 tablespoon chili powder, or to taste
1 teaspoon ground cumin
1⁄2 teaspoon ground coriander
2 cups ripe, diced tomatoes, or 1 can (141⁄2 ounces) diced tomatoes
3⁄4 cup homemade or canned beef stock
1⁄2 cup red wine or water
2 teaspoons tomato paste
1⁄4 teaspoon red pepper flakes, or to taste
Salt and black pepper
1 can (15 ounces) red kidney beans, drained and rinsed
4 cups cooked long-grain rice (optional)
Sour cream (optional)
Chopped cilantro or parsley (optional)
Directions
1 Heat the oil in a large, deep pot or Dutch oven. Add the onion, green pepper, and garlic and cook for 2 to 3 minutes over medium heat, stirring occasionally.
2 Add the ground beef and pork and cook for another 3 minutes or until browned, stirring to break up any lumps.
3 Add the chili powder, cumin, and coriander. Stir well.
4 Stir in the tomatoes, beef stock, wine (or water), tomato paste, red pepper flakes, and salt and pepper to taste. Bring to a boil, reduce heat to a simmer, and then cook for 25 to 30 minutes, stirring often.
5 Add the kidney beans and cook 5 to 10 minutes more.
6 If desired, serve over rice and garnish with sour cream and cilantro or parsley.
Per serving: Calories 317 (From Fat 103); Fat 12g (Saturated 3g); Cholesterol 71mg; Sodium 358mg; Carbohydrate 23g (Dietary Fiber 7g); Protein 31g.
Mixed Vegetables Italian Style
Prep time: About 15 min • Cook time: 25–30 min • Yield: 6–8 servings
Ingredients
4 tablespoons olive oil
2 medium onions, coarsely chopped
4 medium garlic cloves, chopped
Hot pepper flakes to taste (optional)
2 medium white potatoes, cut into medium-sized cubes
2 teaspoons chopped fresh rosemary, or 1 teaspoon dried
3 ripe tomatoes, coarsely chopped (or 4 ripe plum tomatoes or 2 cups canned Italian chopped tomatoes)
1 cup broccoli florets
1 sweet red pepper, seeded, cored, coarsely chopped
Salt and freshly ground black pepper to taste
2 tablespoons chopped Italian parsley
Directions
1 Heat the oil in a large pot over medium heat and add the onions, garlic, and hot peppers (optional).
2 Meanwhile, boil the potatoes in salted water for about 10 minutes or until cooked through, not mealy.
3 As the onions begin to turn golden, add the rosemary and tomatoes and cook, over medium high heat, stirring often, for about 2 minutes.
4 Drain the potatoes and add them to the pot along with the broccoli and red pepper. Season liberally with salt and pepper.
5 Cover and cook, turning gently several times, over medium-low heat until the potatoes and broccoli are tender, about 15 minutes. Taste for seasonings. Sprinkle each serving with parsley.
Per serving: Calories 172 (From Fat 86); Fat 10g (Saturated 1g); Cholesterol 0mg; Sodium 115mg; Carbohydrate 21g; Dietary Fiber 4g; Protein 3g.
Lentils with Balsamic Vinegar
Prep time: About 20 min • Cook time: About 30 min • Yield: 4 servings
Ingredients
11⁄2 cups lentils, rinsed
1 quart water
Salt
2 cloves
2 small yellow onions
1 bay leaf
2 sprigs fresh thyme, or 1⁄2 teaspoon dried thyme
1 tablespoon butter
1 tablespoon olive oil
1 large carrot, peeled and finely diced
1 large clove garlic, finely chopped
1 tablespoon balsamic (or red wine) vinegar
Pepper
Directions
1 Put the lentils in a large pot or saucepan. Add the water and salt to taste. Cover and bring to a boil over high heat.
2 Stick the cloves into one onion and chop the other onion finely. Add the onion with cloves to the pot, along with the bay leaf and thyme. Reduce the heat and simmer, partially covered, for about 20 minutes or until the lentils are tender.
3 Carefully scoop out and reserve 1⁄2 cup of the cooking liquid. Drain the lentils. Remove and discard the onion with cloves, bay leaf, and thyme sprigs.
4 Heat the butter and olive oil in a large sauté pan or skillet over medium-high heat. Add the carrot, chopped onion, and garlic. Cook, stirring often, until the onion wilts, about 3 to 4 minutes. (Do not brown the garlic.)
5 Add the vinegar and the reserved 1⁄2 cup cooking liquid to the skillet. Cover, reduce the heat, and simmer for about 5 minutes, or until the vegetables are tender.
6 Stir the lentils into the vegetable mixture, cover, and cook over medium heat for about 2 minutes more, just to blend the flavors. Season with salt and pepper to taste and serve.
Per serving: Calories 309 (From Fat 63); Fat 7g (Saturated 2g); Cholesterol 8mg; Sodium 161mg; Carbohydrate 45g (Dietary Fiber 17g); Protein 19g.
White Beans with Tomatoes and Thyme
Prep time: About 20 min • Cook time: About 1 hr 10 min • Yield: 4 servings
Ingredients
2 whole cloves
2 medium yellow onions
1 cup dried white beans (such as Great Northern or navy beans), rinsed
1 quart water
3 slices bacon
1 large carrot, peeled and cut in half lengthwise
1 bay leaf
Salt and pepper
2 teaspoons butter or oil
1 large clove garlic, minced
1 teaspoon fresh chopped thyme, or 1⁄2 teaspoon dried thyme
1 can (141⁄2 ounces) diced tomatoes, drained
2 tablespoons chopped parsley
Directions
1 Stick the cloves into one of the onions and coarsely chop the other onion.
2 Place the beans in a large pot and add 1 quart water, the onion stuck with cloves, the bacon, carrot, bay leaf, and salt and pepper to taste.
3 Cover the pot and bring to a boil over high heat. Reduce the heat to medium-low and simmer, partially covered, for about one hour, or until the beans are tender.
4 Remove the bacon strips and chop into small pieces.
5 Heat the butter or oil in a large skillet over medium heat and sauté the bacon until golden brown, stirring.
6 Add the chopped onion, garlic, and thyme to the skillet and cook for about 2 to 3 minutes, or until the onions wilt.
7 Add the tomatoes to the skillet and cook for 2 to 3 minutes, stirring frequently. Remove from the heat.
8 Remove and discard the carrot, onion with cloves, and bay leaf from the pot of beans. Carefully scoop out and reserve half of the bean liquid and drain the beans.
9 Add the beans to the tomato mixture and stir gently. If the mixture seems dry, add a little of the reserved liquid. Adjust seasoning with salt and pepper. Serve the beans hot, sprinkled with the parsley.
Per serving: Calories 194 (From Fat 43); Fat 5g (Saturated 2g); Cholesterol 9mg; Sodium 315mg; Carbohydrate 28g (Dietary Fiber 9g); Protein 12g.
Tip: If you prefer to soak the beans to aid with digestability, cover them with cold water and soak overnight, or boil them for 2 minutes and let stand for 1 hour. Drain and replace water to cook.
Spanish Rice
Prep time: About 10 min • Cook time: About 30 min • Yield: 10 servings
Ingredients
1 tablespoon olive oil
2 cups converted rice
1⁄2 medium yellow onion, chopped
2 cloves garlic, peeled and minced
1 teaspoon oregano
1⁄2 teaspoon thyme
2 bay leaves
1 can (14 ounces) diced tomatoes
1 teaspoon salt
4 cups chicken broth
Directions
1 In a large nonstick saucepan or Dutch oven, heat the olive oil over medium-high heat. Add the rice, onion, garlic, oregano, thyme, and bay leaves. Sauté until the rice is coated and onions are translucent, about 5 minutes.
2 Add the tomatoes, salt, and chicken broth. Bring the mixture to a boil.
3 Reduce the heat to medium-low, cover, and simmer until all the broth is absorbed, about 20 minutes. Add more broth if the rice looks dry. Remove the bay leaves and serve hot.
Per serving: Calories 175 (From Fat 27); Fat 3g (Saturated 1g); Cholesterol 2mg; Sodium 683mg; Carbohydrate 33g (Dietary Fiber 1g); Protein 4g.