sweet and sour pineapple chicken

remember my not-so-fried orange chicken? this is a sweet and sour version of that. i really like asian food, but i really don't like how greasy it is. this version is delicious with almost no oil... it doesn't just taste good, but it will make you feel good too.

sweet and sour pineapple chicken
4+ large servings

2 large boneless, skinless chicken breasts, cut into chunks
3/4 cup flour
1 teaspoon salt
1/2 teaspoon pepper

stir fry in:
2 teaspoons olive oil
1 tablespoon soy sauce
2 tablespoons pineapple juice (from the can of pineapple)
1/2 teaspoon sugar

sauce:
1/4 cup ketchup
1/4 soy sauce
1/4 cup brown sugar
2 tablespoons cider vinegar
1 teaspoon ginger
rest of the juice from the can of pineapple (minus the above 2 tablespoons)

1 20 oz can chunk pineapple
2 cloves garlic, minced
1 green pepper, sliced thin
2 carrots, julienned
1-2 green onions, thinly sliced
1 medium yellow squashed, thinly sliced

cornstarch

1. combine flour, salt and pepper in a bag. add chicken pieces and mix them around to coat.

2. combine 2 teaspoons olive oil, 1 tablespoon soy sauce, 2 tablespoons pineapple juice (from the can of pineapple) and 1/2 teaspoon sugar in large skillet or wok. heat for a minute.

3. add flour-coated chicken to skillet/wok. stir to coat with sauce. let chicken brown on one side, then stir and let brown again. repeat until chicken is almost done inside. add the pineapple, garlic, green pepper, carrots, onions and squash. stir to coat then cover and let steam for 2-3 minutes.

4. combine all sauce ingredients (ketchup, soy sauce, brown sugar, vinegar, ginger, pineapple juice) and pour over contents of skillet/wok. let sauce get hot and help finish cooking the veggies until they are crisp-tender.

5. add cornstarch a little at a time to thicken sauce.

6. serve with steamed white rice.

a great veggie recipe: no-cream pasta primavera

since i've just attempted to convince you to eat more veggies (see below), i feel responsible to give you at least one veggie-filled recipe to try.

i love pasta, but the thought of whole cream makes my tummy turn circles (so high on the bad fat and calories scale), so i was psyched when i found this yummy recipe. it has a TON of veggies - so feel free to substitute some for what you already have or what is cheap, or just use a few less and add some grilled chicken if you're still converting to veggieism. the sauce is what makes this one so yummy, so adjust other ingredients to your liking.

no-cream pasta primavera

1 (12 ounce) package penne pasta
1 yellow squash, chopped
1 zucchini, chopped
1/2 red bell pepper, julienned (pricey! use green pepper or leave out! - or splurge)
1 tomato, chopped
1 cup fresh green beans, trimmed and cut into 1 inch pieces
5 spears asparagus, trimmed and cut into 1 inch pieces
1/4 cup olive oil, divided (can use a little bit less)
1/4 teaspoon salt
1/4 teaspoon black pepper
1/2 tablespoon lemon juice
1 tablespoon Italian seasoning
1 tablespoon butter
1/4 large yellow onion, thinly sliced
2 cloves garlic, thinly sliced
2 teaspoons lemon zest
1-1 1/2 tablespoons dried basil (originally called for fresh, but dried is cheap!)
1-1 1/2 tablespoons dried parsley (same as above - use fresh if you want to splurge!)
3 tablespoons balsamic vinegar
1/2 cup grated parmesan cheese

directions

1. preheat oven to 450 degrees F (230 degrees C). line a baking sheet with aluminum foil.

2. bring a large pot of lightly salted water to a boil. add penne pasta and cook for 10 to 12 minutes or until al dente; drain.

3. in a bowl, toss squash, zucchini, red bell pepper, tomatoes, green beans, and asparagus with 2 tablespoons olive oil, salt, pepper, lemon juice, and Italian seasoning. arrange vegetables on the baking sheet, and roast 15 minutes in the preheated oven, until tender.

4. heat remaining olive oil and butter in a large skillet. stir in the onion and garlic, and cook until tender. mix in cooked pasta, lemon zest, basil, parsley, and balsamic vinegar. gently toss and cook until heated through. remove from heat and transfer to a large bowl. toss with roasted vegetables and sprinkle with cheese to serve.

about 6 servings

modified by the skinny bovine from original recipe found at allrecipes.com

reposting a favorite

i made this for my parents a few weeks ago and then for our little family again last night with a bunch of fresh veggies from my in-laws' garden. mmm.... it reminded me just how yummy it is and that i never posted a picture last time. hope you enjoy this one as much as we do!

and thanks to my husband for working some magic on the pics - they look pretty good, eh? maybe he has a future as a food photographer! :)

no-cream pasta primavera
4 servings

1 (12 ounce) package penne pasta (sometimes i use the whole 16 oz and just add a bit more sauce)
1 yellow squash, chopped
1 zucchini, chopped
1/2 red bell pepper, julienned (pricey! use green pepper or leave out! - or splurge)
1-2 tomatoes, chopped
1 cup fresh green beans, trimmed and cut into 1 inch pieces
5 spears asparagus, trimmed and cut into 1 inch pieces
2 tablespoons olive oil
1/4 teaspoon salt
1/4 teaspoon black pepper
1/2 tablespoon lemon juice
1 tablespoon Italian seasoning
1 tablespoon butter
1/4 large yellow onion, thinly sliced
2 cloves garlic, chopped
2 teaspoons lemon zest (i like it better with a little less, but use your judgement!)
1-1 1/2 tablespoons dried basil (originally called for 1/3 cup fresh, but dried is cheap!)
1-1 1/2 tablespoons dried parsley (same as above - use fresh if you want to splurge!)
3 tablespoons balsamic vinegar
1/2 cup grated parmesan cheese

directions

1. preheat oven to 450 degrees F (230 degrees C). line a baking sheet with aluminum foil.

2. bring a large pot of lightly salted water to a boil. add penne pasta and cook for 10 to 12 minutes or until al dente; drain.

3. in a bowl, toss squash, zucchini, red bell pepper, tomatoes, green beans, and asparagus with 2 tablespoons olive oil, salt, pepper, lemon juice, and Italian seasoning. arrange vegetables on the baking sheet, and roast 15 minutes in the preheated oven, until tender.

4. heat butter in a large skillet. stir in the onion and garlic, and cook until tender. mix in cooked pasta, lemon zest, basil, parsley, and balsamic vinegar. gently toss and cook until heated through. remove from heat and transfer to a large bowl. toss with roasted vegetables and sprinkle with cheese to serve.

why eat meatless?

i am by no means a vegetarian, but do love to eat meatless, or at least make a dinner with no meat every now and then. as meat is a traditional part of american meals, you may face understandable skepticism or even protest from say, your meatier half, when placing a meatless dish on your dinner table. thanks to my friend stacey for asking me to post about this! here are a few skinny-bovine worthy arguments with which to combat this protest:

• "eating meatless (at least occasionally) is cheaper than eating with meat." if you are married to an accountant like i am (or any other form of stingy, money-saving, male) this argument can definitely hold weight.
• "eating meatless is really healthy." you can choose better calories by replacing a meat with a protein-rich non-meat or eliminate an unnecessary carb load by replacing it with a veggie.
• "saving calories with less meat means more room for dessert." enough said.
• "we can be more adventurous in our food choices by eating meatless." some of my favorite meatless recipes are curries, indian dishes, etc. these types of fun recipes keep me from getting bored cooking and my husband from getting bored eating. don't be afraid to try new things!

and of course if i'm going to try and convince you to eat meatless, i'd better give you a fun, meatless recipe. i made this one last night and was pleasantly surprised at how yummy it turned out... all of the veggies in the sauce were fabulous!! besides, it was really fun to make noodles out of squash. i felt so professional. thanks again, stacey, for passing it along!

spaghetti squash with red sauce

6 servings

1 medium spaghetti squash (about 4 pounds)

2 cups chopped fresh tomatoes

1 cup sliced fresh mushrooms

1 cup diced green pepper

1/2 cup shredded carrots

1/4 cup diced red onion

2 garlic cloves, minced

2 teaspoons italian seasoning

1/8 teaspoon pepper

1 tablespoon olive oil

1 can (15 ounces) tomato sauce

grated parmesan cheese (optional)

1. cut squash in half lengthwise; discard seeds. place squash, cut side down, on a microwave-safe plate. microwave, uncovered, on high for 14-16 minutes or until tender.

2. meanwhile, in a large skillet, sauté tomatoes, mushrooms, green pepper, carrot, onion, garlic, italian seasoning and pepper in oil for 6-8 minutes or until tender. add tomato sauce; heat through.

3. when squash is cool enough to handle, use a fork to separate strands (see pic below). place squash on a serving platter and top with sauce. sprinkle with parmesan cheese if desired.

i made a few changes of course - i was saving my fresh tomatoes for something else so i used a can of diced (drained) and i think mushrooms are yucky so i left them out.

here's my suggestion, try something meatless that is fabulous like no-cream pasta primavera or taco soup (vegetarian modification) and then sneak a meat substitute into something and see if your eaters like it (try tasty lentil taco meat in burritos or enchiladas or something!) your sneakiness will pay off! trust me.

click here for all of my meatless favorites!

recipe from http://www.cbsnews.com/stories/2007/06/04/earlyshow/living/recipes/main2883739.shtml

recipes of the week: kristi's famous burritos

my friend kristi came up with this delicious recipe that her husband loves and we decided we just had to try it! it was yummy and a great vegetarian option!! mmm....

kristi's famous burritos
8 servings

1 package instant spanish rice, cooked (any kind will work - you should be able to get it for about $0.60. homemade spanish rice would be delicious too - you choose!)
1 green bell pepper, chopped
1/2 an onion, chopped
1 jalapeno (my addition), chopped
dash of olive oil
1 can black beans, rinse and drained
cumin, garlic salt and pepper, to taste
8 flour tortillas
green enchilada sauce
shredded cheese

1. cook spanish rice according to directions. while spanish rice is cooking, add a dash of olive oil to large skillet and heat oil. add green pepper, onion and jalapeno to skillet and cook until tender, abuot 5 minutes.
2. add black beans to skillet and season the mixture to taste with cumin, garlic salt and pepper. add spanish rice when done. mix well.
3. fill flour tortillas with a generous helping of filling and place in a 13x9" glass baking dish. spoon enchilada sauce over the top then top with desired amount of cheese. bake at 350 for 30 minutes.

top with any topping that sounds good to you. we ate ours with a little bit of sour cream and hot sauce for a little extra kick. enjoy!

don't be afraid to create!

do you ever have a million random ingredients in your fridge/cabinets and don't know what to make for dinner? i know that happens to me pretty frequently.

these are the instances you should never be afraid to get creative! there are some ingredients that, when combined, you really can't go wrong. here are a few things i like to get creative with when i'm in a bind for dinner or i have random leftovers coming out my ears. i can't tell you how many leftovers have been saved from going bad with this simple dinners. no recipe needed - just get creative!

"kitchen sink" enchiladas - because i throw everything in them but the kitchen sink. possible ingredients (as many or as few as you'd like):

• leftover or frozen shredded chicken, ground meat of various varieties
• flour/corn tortillas
• red/green/white/yellow onions
• garlic
• beans - black, pinto, whatever you have laying around
• rice - leftover white/brown (am i the only one that is always making too much), mexican rice (this makes a huge amount so i always have leftovers)
• sauce - homemade red enchilada sauce, leftover canned green enchilada sauce, the last of your salsa, sour cream, cream cheese, cafe rio-style cilantro lime ranch dressing (this is soooo good just thrown into the filling - yum!), plain ranch dressing, the sky is the limit!
• fresh/frozen spinach
• leftover canned tomatoes (do you ever make something that calls for 1/2 a can! argh!) or fresh tomatoes that need to be used
• peppers that need to get used - bell, jalapeno, serrano
• cheese - whatever you've got
• spices - if you're mixture is feeling a little bland toss in some garlic salt, cumin and chili powder
  

combine all ingredients. roll up in tortillas. top with sauce and cheese. bake at 350 for 30 minutes.

goulash - basically meat and beans and tomatoes with pasta

• pasta - any variety
• tomatoes - canned or fresh, or tomato sauce
  
• onions - any kind, and garlic
  
• meat of some sort (ground is best)
• beans - kidney or pinto are my favorite here
• bell peppers
• spinach - fresh or frozen
  
• hot sauce
• cheese
• sour cream
  
• spices - season with garlic, chili powder and salt and pepper

saute veggies/onions/garlic dash of olive oil. add meat and brown. stir in "sauce" (tomato sauce/canned tomatoes/fresh tomatoes) and simmer for 10 minutes. stir in cooked pasta. top with cheese/sour cream/hot sauce to serve.

veggie pasta skillet/bake - use whatever you have!

• pasta of any variety
• jar of cheap pasta sauce
• garlic, black pepper and crushed red pepper
• whatever veggies you need to use up! i.e....
• broccoli
• eggplant
• peppers
• onions
  
• zucchini
• yellow squash
• mushrooms
• carrots
• cheese

saute some garlic and a dash of crushed red pepper in a dash of olive oil. add pasta sauce - heat through and add some black pepper (makes it taste more like homemade pasta sauce!). in a separate skillet, saute veggies in a dash of olive oil til tender. season with salt and pepper. combine sauce, cooked pasta and sauteed veggies in large bowl and serve as is or put in 13x9 inch baking dish, top with cheese and bake at 350 for 30 minutes.

do you have any meals like this? please share!! we all need quick fixes like these in our dinner arsenals. :)

chipotle roasted vegetable layered salad

here's another delicious way to eat some roasted veggies. i love cafe rio-style salads more than almost any food on this earth (except cheeseburgers, i've made that confession before). mexi-style salads with beans, rice, lettuce, salsa, guacamole, cilantro lime ranch dressing.... and now chipotle roasted veggies - all over a warm, toasted, cheesy tortilla.

i may even like this better than the meat in these salads. and when you roll up the tortilla at the end with the leftovers still in the tortilla after the lettuce is gone, the flavors are just perfect.

chipotle roasted vegetable layered salad

cilantro lime rice
ala a friend of the skinny bovine

3 cups cooked white rice (1 1/2 cups uncooked)
1 cup loosely packed cilantro
1/2 cup chopped white onion
1/4 cup chopped green onion
1 1/2 tablespoons lime juice
3/4 teaspoon salt
1 teaspoon olive oil

pulse cilantro, onions, lime juice, salt and oil in blender, scrapping down the sides as needed, until well combined. fold mixture into warm rice.

chipotle roasted veggies
from perry's plate

1 red bell pepper, cut into matchsticks
1 poblano pepper, cut into matchsticks (i used green here once and it was great!)
1 medium zucchini, cut into matchsticks
1 medium onion, halved and sliced very thinly
1 cup fresh or frozen corn
3 T olive oil
1-2 tsp minced or pureed chipotles in adobo sauce (see note here)
1 tsp ground cumin
salt and pepper, to taste

place all sliced vegetables on a large rimmed baking sheet. in a small bowl whisk together the oil, chipotles, and cumin. pour over the vegetables and sprinkle a pinch or two of salt and pepper, to taste. using your hands, toss the vegetables in the oil mixture and ensure that everything is coated well. spread evenly in the pan and roast for 35-40 minutes, stirring every 10 minutes or so and shaking the pan to redistribute the vegetables evenly.

black beans
from perry's plate

1 15-ounce can of black beans, drained and rinsed
1/2 tsp ground cumin
pinch of salt
1/2 cup salsa or pico de gallo

to prepare the beans, place the drained and rinsed beans in a small saucepan with about 2-3 tablespoons of water. stir in cumin, salsa, and season to taste. let them simmer over medium heat until they're heated through.


i posted this dressing below a few years ago, but i've since refined it a bit by thinning it with salsa verde and milk. i've tried a few of the tomatillo-based cafe rio-style dressings and still like this one better!

cilantro lime ranch dressing
ala skinny bovine

1 1/3 cup fat free sour cream
3/4 cup low fat mayo
1 bunch cilantro
1 package ranch dressing mix
4 tablespoons salsa verde (green salsa)
1 clove garlic
1/8 teaspoon tabasco sauce (or more to taste if you want it spicier)
juice of 1 lime

blend all ingredients in blender until smooth. thin to your liking with milk and more salsa verde and blend again.

putting it all together...
toast a tortilla on your stove top in a pan. flip the tortilla and spread cheese to melt on the other side. when cheese is melted remove from heat.

on the tortilla, place a spoonful of rice, beans and roasted veggies. top with lettuce to your liking. add cilantro lime ranch dressing and any other toppings you desire - sour cream, guacamole, tortilla strips, etc.

bonus recipe: thai peanut pasta

just because it was so yummy night before last i thought i'd post this recipe. and it was soooo easy and sooooo cheap. see stats after recipe below!

thai peanut pasta

6 oz dried fettuccine or linguine (picture shows angel hair... i had extra in my fridge!)
1 to 1 1/2 cups frozen french cup green beans
1 chicken breast, cut into small bite-size pieces
1/4 cup chicken broth
2 tablespoons peanut butter
1 tablespoon soy sauce
1 tablespoon lime or lemon juice
1/4 teaspoon crushed red pepper
1 clove garlic, minced

1. cook pasta.
2. cook chicken in a tiny bit of olive oil and lime juice. sprinkle with garlic salt and black pepper. add green beans when chicken is almost done.
3. for sauce, combine broth and peanut butter in saucepan and whisk until peanut butter melts. stir in soy sauce, lime juice, red pepper and garlic. heat through.
4. combine cooked pasta, chicken and green beans and sauce. eat and enjoy!

and like i said, this is totally skinny bovine-cheap. here are the stats:

1 chicken breast - bought at $1.69/lb - $ 0.93

pasta - $ 0.40

frozen green beans - $ 0.20

sauce ingredients (garlic, lime, broth, etc.)
a generous estimate - $ 0.50


total - 3 (big)/4 (small) servings - $ 2.03

$2.03!!!! yowsers, that is cheap!! love it!

this is a slightly modified version of better homes and gardens' "turkey and pasta with peanut sauce"

recipe of the week: cuban black beans and rice with balsamic avocado dressing

my 1/2 brother is 1/2 cuban - and happens to make delicious cuban food. he made a yummy combination like this one for our family about a year ago and i've been craving it ever since. so here's my version - might just be my favorite food right now. too good for words. and it may be one of the prettiest things i've ever put in my mouth - look at those colors!

cuban black beans and yellow rice with balsamic avocado dressing
4-6 servings

black beans:
1/3 medium onion
1 green bell pepper
2 cloves garlic, minced or crushed
dash of crushed red pepper (optional - my husband said it needed a tiny kick)
3 cans black beans, one drained
2 teaspoons cumin
1/4 teaspoon garlic salt
1/2 teaspoon salt
a few dashes of black pepper

run onion, bell pepper and garlic through a small food chopper. heat a splash of olive oil in a medium/large pot. add onion, bell pepper, garlic and crushed red pepper (optional) and let cook over medium heat for about 5 minutes until it has had time to soften. add black beans, cumin, garlic salt, salt and pepper. stir. let simmer on medium low until beans are heated through - 15-30 minutes.

yellow rice (adapted from emeril lagasse's from here - or make your own or buy some!):
3/4 teaspoon ground turmeric
1/4 teaspoon ground cumin
pinch cinnamon
3 cups water
1 1/2 teaspoons chicken bullion
1 tablespoon butter
1/2 teaspoon salt
1 1/2 cups long grain rice

in a medium saucepan, heat the turmeric, cumin, and cinnamon over low heat until fragrant, stirring, about 30 seconds. add the water, salt, and butter and bring to a boil. add the rice and stir well. cover and reduce heat to a bare simmer. cook, covered, without stirring until the water is absorbed and the rice is tender, about 20 minutes.

remove from the heat and let sit, covered, without stirring, for 10 minutes. fluff with a fork.

balsamic avocado dressing:

approximately equal amounts of chopped tomatoes, chopped red onion and sliced avocado. (not the best the next day, but if you're going to eat it all without leftovers i'd use about 4 medium/large tomatoes, 2/3 of a red onion and 2 avocados - cut that in half if you're going for leftovers the next day and make a fresh batch of dressing to go with.) cover in a drizzle of olive oil and drench in balsamic vinegar. stir well and let marinate for a few minutes before serving.

put beans on rice and top with dressing. add additional balsamic vinegar to taste if you'd like.

go fancy: the art of recipe modification

i used to find myself getting discouraged because i'd see fancy meals that looked soooo delicious in magazines, online or even in restaurants that were just too fancy for me to make for any number of reasons. then i started dappling in the art of recipe modification and realized - "i can cook fancy, exotic things too!". the consequence is that now i'm not capable of following a recipe exactly (which is sometimes good and sometimes...), but here are some basic reasons the skinny bovine modifies recipes and how i work around them (if this post is too long for your taste, skip down to the "total savings for all 6 servings" near the bottom and you may be convinced it is worth your time!):

• the ingredient is too expensive. this obviously happens a lot on my budget. some examples are fancy cheeses, nuts, fresh herbs, etc.
• the ingredient is obscure or strange. do you ever read a recipe and think - "what the heck is that and where would i even buy it?"
• the ingredient is the most unhealthy thing you could possibly eat. that might be extreme, but you know what i mean. example - a whole cup of oil in a cake recipe. barf. how young do you want to die?
• you don't like the ingredient.

work arounds:

• leave it out: you obviously can't leave out a main ingredient or something that will drastically change the taste of a recipe, but there are many things you can leave out. example: my banana nut muffins are still fabulous without the expensive nuts.
• cut it down: if there is something expensive, maybe just use a tiny bit of it. if it is something unhealthy, see if you can use less - it is often just as good with less! example: almost every recipe calls for more oil than is actually needed. cut it way down or you can often leave it out (see example below).
• search out a substitute: so brie cheese or fresh herbs won't fit in your budget either? you want to make a pasta sauce with cooking wine but you don't buy wine? a cake recipe call for 1 cup of oil (barf)? use google or a cookbook in your kitchen to find a substitute. example: chicken broth is a good sub for some kinds of wine in recipes. sub applesauce or plain yogurt for oil. (see an herb example below.)
• use a different ingredient than the undesirable one and then use extra of something else (spices, another ingredient, etc.) to compensate. this takes a little bit of practice, but try it and you'll be surprised how creative you are! (i did this with the spaghetti squash and red sauce - added more of the veggies i like and left out the ones i don't. i also do it in the example below.)

my sweet friend jenny brought me dinner right after i had my daughter and what she brought was sooooo yummy i just had to get the recipe. i was slightly disappointed when i saw all of the fancy ingredients, but have since modified this fancy, exotic recipe to be totally doable, even for a healthy-eating, money saving skinny bovine. it illustrates all of the above modifiying techniques also, so it helps illustrate my point! it also uses some of that coriander i told you to buy when i posted creamy herbed chicken and homemade mashed potatoes!

rachel ray's "moroccan chili and 10,000 grains of sand"

6 servings

(places where i made changes are purple - see list of changes and reasons below)

2 tablespoons extra-virgin olive oil
2 pounds ground lamb
salt and freshly ground black pepper
2 tablespoons chili powder
1/2 tablespoon ground cumin
1 tablespoon ground coriander
1/4 teaspoon ground cinnamon
1/2 teaspoon paprika
1 bay leaf
1 large onion, chopped
1 green bell pepper, seeded and chopped
2 cloves garlic, finely chopped
1 lemon, zested and juiced
2 tablespoons worcestershire sauce, eyeball it
1 (14-ounce) can tomato sauce
2 tablespoons butter
1 1/2 cups chicken stock/broth
a handful golden raisins
4 apricots, chopped
1 1/2 cups couscous
3 to 4 tablespoons toasted pine nuts
a handful fresh parsley leaves, chopped
a handful fresh mint leaves, chopped
3 tablespoons finely chopped chives
8 pita breads, cut into wedges for scooping

skinny bovine's "moroccan chili and 10,000 grains of sand"
6 servings

1 1/2 pounds lean ground turkey
salt and freshly ground black pepper
2 tablespoons chili powder + a bit more
1/2 tablespoon ground cumin + a little more
1 tablespoon ground coriander + a bit more
1/4 teaspoon ground cinnamon + an extra dash
1/2 teaspoon paprika + a little bit
1 bay leaf
1 large onion, chopped
1 green bell pepper, seeded and chopped
2 cloves garlic, finely chopped
1 lemon, zested and juiced
2 tablespoons worcestershire sauce, eyeball it
1 (14-ounce) can tomato sauce
1 tablespoon butter
1 1/2 cups chicken stock
1 1/2 cups couscous
1 teaspoon dried parsley
a handful fresh spinach leaves, chopped
3 tablespoons finely chopped chives
8 pita breads, cut into wedges for scooping (made from recipe here)

looks the same as rachel ray's, eh?

1. make pita bread and let rise.
2. heat skillet, add meat. season the meat with salt and pepper, to taste, chili powder, cumin, coriander, cinnamon and paprika. cook until browned.
3. add the bay leaf, onions, bell pepper and garlic to the pan. cook until onions are soft, 8 minutes. 4. add lemon juice and zest, worcestershire sauce and tomato sauce. stir and reduce heat to simmer.
5. bring butter and stock to a boil in a pot with tight fitting lid. add couscous, stir then turn off heat and set lid in place. let stand 5 minutes. add spinach and dried herbs and toss with fork.
6. cook pita bread and cut into wedges.
7. pile chili in bowls, top with "sand" and serve with pita wedges for scooping.


changes:

• eliminated olive oil - there is enough grease in the meat that you don't need it and you're eliminating 28 grams of fat and 240 calories by leaving it out!
• substituted 2 lbs ground lamb for 1 1/2 lbs ground turkey - who has ground lamb? and this makes it 36 grams of fat and 765 calories in 1 1/2 lbs ground turkey instead of 123 grams of fat and 1772 calories in 2 lbs ground lamb.
• added a little bit more of each spice - ground turkey absorbs flavor and usually needs more. (read more.)
• left out half the butter (just 1 tablespoon instead of 2) - saving 11 grams of fat and 100 calories.
• left out apricots and raisins - i don't like apricots or raisins and they are just something else that adds cost to the meal.
• left out pine nuts and mint - i once paid about $2 for 2 tablespoons of pine nuts. never again. these would obviously be a yummy addition, but the recipe is still wonderful without them! also, 3 tablespoons of pine nuts has 174 calories and 18 grams of fat)
• substituted fresh parsley for 1 teaspoon dried - way cheaper!
• added spinach - this way it is still pretty like if you used the fresh herbs and besides, you added a veggie! (read more on adding veggies)

total savings for all 6 servings:

• fat grams eliminated: 144 (olive oil, turkey, butter, pine nuts)
• calories eliminated: 1521 (olive oil, turkey, butter, pine nuts)
• money saved: $12 (about $4 on turkey, $4 on fresh herbs, $1 on fruit, $3 on pine nuts)

okay - that is totally amazing!!!!!!!!! i don't usually obsessively break it down like that, but i'm even shocked now. that is real healthy and budgeted savings!

hope this post was as fun for you to read as it was for me to create! now, go to it - go mess with a recipe! take something out, add something yummy, make it better and make it your own!

recipe of the week: white chicken chili

just whipped this one up tonight! it tasted great with a jack and corn tortilla quesadilla on the side. husband loved it and even emery ate it! i posted a thicker, all bean great northern white chili in the past, but you know, i think i like this thinner version even better.

and can i just say it's great to be wanting soup again. i really didn't want soup with the 1st trimester nausea for some reason and its great to be back. i love soup.

white chicken chili
6 servings

1 chicken breast, cup into small pieces
salt and pepper to taste
1 very small onion, chopped
2 cloves garlic, minced
a splash of olive oil
8 cups chicken broth
6 teaspoons cumin (+ or - depending on what tastes good to you!)
1 teaspoon oregano
1/2 teaspoon garlic powder
1/8 teaspoon cayenne pepper (+ more if you want it a little spicier)
3 tablespoons white vinegar
1 can pinto beans, rinsed and drained
1 can corn, rinsed and drained
1 4 oz can green chilis
a few handfuls baby spinach
monterrey jack cheese and fat free sour cream for topping

1. combine chicken, onion, garlic, olive oil, salt and pepper in a large pot. saute until chicken is done and onions are soft.
2. add broth, cumin, oregano, garlic powder, cayenne pepper, vinegar, beans, corn and green chilis. simmer 30 minutes. add spinach and simmer until spinach is soft.
3. top with monterrey jack cheese and a dollop of fat free sour cream. mmm.....

recipe of the week: not-so-fried orange chicken

i love the taste of orange chicken, but i don't like that it's all greasy and that there is hardly any chicken (mostly skin and fat) and that it's so fried and greasy. but how to keep that yummy breaded taste without just doing an orange glazed chicken that isn't nearly as good? try my not-so-fried version of this asian favorite made with boneless, skinless chicken breast and let your taste buds melt into oblivion...

not-so-fried orange chicken

(4+ servings)

2 chicken breasts, cut into large bite-sized pieces
1 cup flour
¼ tsp salt
¼ tsp pepper
2 tsp olive oil
1 ½ tsp soy sauce
6 tbsp orange juice

1 cup green beans (frozen, french cut or fresh if they're on sale!)

1 or 2 yellow squash, cut into bite-sized pieces (depends on how big your squash are and how much squash you want in it!)

sauce
1 ¼ cup orange juice
2 tbsp + ½ tsp soy sauce
¼ tsp red pepper flakes (more if you want it spicier - i'm going to use more next time!)
1 ½ tbsp brown sugar

1 clove garlic, crushed or minced

1. combine flour, salt and pepper in a bag. add chicken pieces and mix them around to coat.

2. combine olive oil , soy sauce and orange juice in large skillet or wok. heat for a minute.

3. add flour-coated chicken to skillet/wok. cook until browned on outside and done on inside.

4. combine all sauce ingredients (orange juice, soy sauce, red pepper flakes, brown sugar, garlic) in a pot. heat through.

5. pour sauce over chicken and add green beans and squash to mix. heat until veggies are tender.

6. serve with rice.

my mistake with this recipe last time - i mixed it with the rice and used brown rice. it would have been better with the rice on the side and as much as i hate to admit it, the healthy way wasn't the yummier way on this one. i'll serve it with white rice next time. :)

choose the right [chicken broth]

so i used to be one of those people who anxiously awaited canned chicken broth to go on sale for $0.50/can and then buy tons of it. i use it for everything - in pasta sauce, sauces for meat and veggies, we cook rice and pasta in it, make soup with it, etc, etc, etc. and yet, despite the fact that i bought it at the "sale" price i felt guilty every time i used 4-5 cans to make homemade chicken noodle soup. buying canned chicken noodle soup would be cheaper than that, wouldn't it? (granted it wouldn't have been as good, so it was still worth it!)

luckily, i discovered i was doing it all wrong. chicken broth can be cheap. and here's how:

buying the chicken bullion cubes isn't very cheap, but buying a whole container of bullion sure is! i bought this beauty for $5 at wal-mart. just add 1 teaspoon of the bullion (i often like a little more) to 1 cup of water and you just made a cup of chicken broth for 2 1/2 cents!!! (the whole container holds 250 teaspoons, it cost $5 - you do the math.) another bonus - it hardly takes up any room in your cabinets, unlike buying a case of the canned stuff.

this is the kind of budgeting find that makes me oh so happy to be a poor student on a budget! take that canned chicken broth! ha! :)

in honor of this money saving moment, here's a recipe to use some of your new chicken broth bullion on. warning: this recipe is not my cheapest, healthiest or lowest fat, but it isn't that expensive or that unhealthy and it is soooo good! so go ahead, splurge! with your cheap chicken broth and red, orange and yellow bell peppers on sale at the sunflower farmers market (see sale alert!!! in side bar) this meal is affordable. make it for a date night with your sweetie this weekend instead of going out or cook it for sunday dinner. it will not fail to impress! (some of you may have seen this on my family blog a few months ago if it looks familiar.)

chicken pepper pasta

(this makes lots - 4-6 servings, depends on how much you can control your urge to eat more!!!)

1 1/2 tablespoon fat-free italian dressing

1/2 tablespoon olive oil

1/2 teaspoon black pepper

1/2 cup chopped onion

2 large cloves finely chopped garlic

3 peppers, chopped into bite-sized pieces (red, yellow and orange, no green - can use 2 peppers to make it cheaper and it will still be great!)

2 cups chicken broth

4 oz (1/2 block) 1/3 less fat cream cheese

1 cup parmesan cheese

2 boneless, skinless chicken breasts

garlic salt, pepper and cumin

16 oz penne pasta, cooked

1. combine italian dressing, olive oil, black pepper, onion and garlic in large saucepan. brown until onion is semi-soft.

2. add peppers and chicken broth to saucepan. simmer for about 10 minutes until peppers are semi-soft.

3. add cream cheese and stir until melted. add parmesan and stir until melted.

4. while your sauce is heating, pan-cook or grill chicken breasts coated in a little bit of italian dressing and olive oil and sprinkled with garlic salt, pepper and cumin. cut chicken into thin slices.

5. combine sauce, pasta and sliced chicken in large bowl. serves 4-6.

no need for recipe attribution. this one, like creamy herbed chicken, is mine!

recipe of the week: black bean burgers and oven fries

only someone who really loves food would crave a burger and fries the monday after thanksgiving weekend. i'm crazy, but i just can't help myself. the only problems - it was meatless monday and i was less than thrilled about using a whole package of my ground turkey to make a few turkey burgers. so i jumped on allrecipes.com and found these delicious little babies and they were fabulous (and so cheap and easy to make)!! and the fries were the best oven fries i've ever had! (this recipe had the trick to make them crispy like real fries - sugar! i know, weird, but try it! the fries aren't sweet, just crispy and oh so good.)

mini black bean burgers

8 mini burgers or 4 regular-size burgers

1 (16 ounce) can black beans, drained and rinsed
1/2 green bell pepper, cut into 2 inch pieces
1/2 onion, cut into wedges
3 cloves garlic, peeled
1 egg
1 tablespoon chili powder
1 tablespoon cumin
1 teaspoon thai chili sauce or hot sauce
1/2 cup bread crumbs

1. if grilling, preheat an outdoor grill for high heat, and lightly oil a sheet of aluminum foil. if baking, preheat oven to 375 degrees f, and spray a baking sheet with cooking spray.
2. in a medium bowl, mash black beans with a fork until thick and pasty.
3. in a food processor, finely chop bell pepper, onion, and garlic. Then stir into mashed beans.
4. in a small bowl, stir together egg, chili powder, cumin, and chili sauce.
5. stir the egg mixture into the mashed beans. Mix in bread crumbs until the mixture is sticky and holds together. divide mixture into four patties. place on baking sheet and refridgerate until ready to cook to help them hold together better. (i had mine in the fridge for about 1/2 of the day and they didn't fall apart)
6. if grilling, place patties on foil, and grill about 8 minutes on each side. If baking, place patties on baking sheet, and bake about 10 minutes on each side.

serve on whole wheat hamburger buns or rolls with your favorite hamburger toppings.

oven fries

about 4-6 servings

2 1/2 pounds baking potatoes
1 teaspoon olive oil
1 tablespoon white sugar
1 teaspoon salt
1 pinch ground cayenne pepper

black pepper to liking (i added this - you don't have to!)

1. preheat oven to 450 degrees f. line a baking sheet with foil, and coat well with cooking spray. scrub potatoes well and cut into 1/2 inch thick fries.
2. in a large mixing bowl, toss potatoes with oil, sugar, salt and cayenne pepper. spread on baking sheet in one layer. cook immediately and don't let them sit.
3. bake for 30 minutes in the preheated oven, until potatoes are tender and browned. serve immediately.

black bean burgers from http://allrecipes.com/Recipe/Homemade-Black-Bean-Veggie-Burgers/Detail.aspx

oven fries from http://allrecipes.com/Recipe/Oven-Fries/Detail.aspx

recipe of the week: pasta e fagioli

i totally love this soup. i never loved olive garden's version so i thought i didn't like it at all. i was oh so wrong. yummm..... and i do it meatless too, so it's crazy cheap!! :)

pasta e fagioli
modified from here
8+ servings

1/2 an onion, chopped

2 carrots, chopped
1 zucchini, cut into small pieces
2 large cloves garlic, minced
a dash of olive oil
6 cups chicken broth (or veggie broth if you're vegetarian)
1 28 oz can crushed tomatoes
1 can kidney beans, rinsed and drained
1 tablespoon dried parsley
2 teaspoons dried basil
1/8 teaspoon ground cayenne pepper
2 tablespoons balsamic vinegar
2 teaspoons white sugar
salt and pepper to taste
1 16 oz package ditalini or small shell pasta
parmesan cheese for topping

1. in a large pot, saute onions, carrots and garlic in a splash of olive oil.
2. add broth, tomatoes, beans, parsley, basil, cayenne pepper, vinegar, sugar and salt and pepper. simmer for 1 hour.
3. cook pasta in a separate pot according to package directions. serve soup and add desired amount of pasta to each bowl. top with parmesan cheese.

serve with a crusty bread and yummy green salad! mmm.....

recipe of the week: black bean tortilla casserole

mmm... this is always a yummy meatless option in our house! adapted from the better homes and gardens red checker cookbook, your baby should like this one too. mine loved it. she even licked her plate (see below)!

black bean tortilla casserole

8 servings

1/2 a large onion, chopped

1 1/2 cups green pepper, chopped (remember the cheap way to do these? read here.)

1 15 oz can crushed tomatoes

3/4 cup green enchilada sauce

2 teaspoons ground cumin

2 cloves garlic, minced

2 15 oz cans black beans, rinsed and drained

tortillas of your choice - i used whole wheat (you may need to cut flour ones in half)

grated cheese

toppings of your choice (lettuce, tomatoes, sour cream, etc.)

1. in a large skillet, combine onions, peppers, tomatoes, enchilada sauce, cumin and garlic. bring to a boil, reduce heat. simmer, uncovered for 10 minutes. stir in beans.

2. in a 13x9 inch baking dish, layer bean mixture, cheese and and a layer of tortillas (in that order) until bean mixture all gone. end with bean mixture and cheese.

3. bake at 350 for 30 minutes or until heated through.

the rating system

fairly early in our marriage, we instituted a rating system for my cooking at my request. now, this may sound masochistic to some of you who aren't confident in your cooking yet, but i wasn't confident in my cooking at that point either. consider the following benefits of instituting your own rating system:

• it can help your cooking confidence - it will help you realize your strengths and your weaknesses in cooking so you can magnify the 1st and work on the latter.
  
• you'll never make anything (twice) your husband doesn't like - i would hate to love something and find out after years of making it once a month that my husband only thought it was a 5 out of 10. bummer.
  
• it gives you a goal - it's no fun to just cook day after day and never have any feedback or anywhere to improve or anywhere to go. i had a week of all 9's once. it was amazing!! what a cooking rush. i felt totally motivated to keep creating.
  

in addition to the benefits above, here are a few tips for creating a rating system:

• have tough skin - just because your husband didn't love something you cooked doesn't mean he doesn't love you. he just didn't like that dish. it's okay - just make something different tomorrow!
  
• make your system consistent - my husbands 1 to 10 system is based not just on taste, but on how often he'd like to eat it. sushi is a 10 for him and he'd eat it every day (and no, i've never gotten a ten - he's totally obsessed with sushi), but i've gotten lots of 9's that i think hold their own against sushi. :)
• ask for the rating, and then for feedback - it helps you learn to take constructive criticism. i love to ask my husband what i could do to make an 8 into a 9.

i've been really craving asian food for some reason (making my hubby thrilled to say the least), but i've never really cooked anything authentically asian until this. it was so worth the extra ingredients i bought (and will definitely keep using - i'm hooked!). this one got a 9!!

chicken lo mein
mostly based on recipes here and here
4-6 servings

marinate 1 boneless, skinless chicken breast sliced into small pieces in the following for at least 1 hour:
3/4 tablespoon rice vinegar
1/8 cup soy sauce
1 1/2 teaspoons white sugar
1 tablespoon chicken broth

sauce:
1/4 cup soy sauce
1 teaspoon sugar
1 1/2 tablespoon rice vinegar
1 teaspoon sesame oil
1/2 teaspoon pepper
1 teaspoon ground ginger
1 1/4 cup chicken broth
1/2 cup water
1 1/2 tablespoons cornstarch

3/4 lb linguini pasta, cooked
2 tablespoons fresh minced garlic
crushed red pepper (optional)
1 tablespoon olive oil
1 1/2 cups broccoli florets
1 red/orange bell pepper, chopped
4 green onions, sliced into 1/2 inch pieces
(change up the veggies according to what you have - you can use anything that sounds good. mushrooms and snow peas are two others i'd suggest)
1 1/2 tablespoons oyster sauce
cornstarch
1 teaspoon sesame oil


1. after marinating chicken as instructed above, combine all sauce ingredients in a medium bowl. in a separate small bowl, dissolve the cornstarch with some of this mixture and slowly add to the bulk of the mixture, stirring well. set aside.
2. heat 1 tablespoon olive oil with a dash of crushed red pepper (optional - may leave out or adjust depending on how spicy you want it) in a wok or large saucepan over high heat until it starts to smoke. add the marinated chicken and leftover marinade from chicken and stir-fry for 4 to 5 minutes, or until browned. add your garlic and veggies (the ones above or your choice) to wok. mix well and then stir fry veggies for a few minutes.
3. add the reserved sauce mixture and oyster sauce. simmer until the sauce begins to thicken and veggies are steamed to your liking (i like them crisp tender, about 3+ minutes). when veggies are done, you may add a few teaspoonfuls of cornstarch to thicken sauce.
4. add the cooked pasta and 1 teaspoon of sesame seed oil over the top of the pasta. toss gently, coating everything well with the sauce.

i'm back -- dairy-free and fabulous

it's been a slightly busy 2 months around our house. want to know what we've been up to? visit our family blog - here. thanksgiving, beach vacation, moving to las vegas, sick, three weeks in orem, utah for christmas, hubby's 1st real job... it's been crazy, but wonderful and we're thrilled to be back and be getting settled.

right before all of the excitement began, i realized that my cranky baby boy was only cranky because he is dairy intolerant. so this nursing mommy is officially off cheese, butter, milk, etc, etc, etc. considering i spend just over 10% of our yearly food budget on cheese (and it's my favorite food) this has been quite a challenge, but let me tell you - WAY worth it to have my little boy so happy! he's like a different kid. a really cute one. look at this face. do you love him? i do.

i'm starting to overcome the challenges of cooking dairy-free and have made some pretty delicious dairy-free dishes lately. stay tuned.

we'll start with this one. it was delicious!

quick and easy black bean soup
modified from allrecipes.com
4 servings

• 1/2 to 3/4 tablespoon olive oil
  
• 1/2 medium onion, chopped
• 1 green bell pepper, chopped
• 1-2 carrots, peeled and thinly sliced
• 3 cloves garlic, minced
• 2 (15 ounce) cans black beans
• 2 1/2 cups chicken broth (the right way - remember?)
  
• 1 chicken breast, cooked and shredded
  
• 1/4 teaspoon cumin
• 1/2 teaspoon salt
• ground black pepper to taste

1. heat the oil in a large pot over medium heat. stir in the onion, bell pepper, carrot, and garlic, and cook 5 minutes, until tender. mix in 1 can black beans and chicken broth.
2. in a blender, puree remaining can of beans until smooth. mix into the pot. bring soup to a boil. reduce heat to low. mix in chicken, cumin, salt, and pepper. simmer at least 30 minutes.
   

top with nothing at all (dairy-free style) or with cheese and sour cream!

stay tuned for more dairy-free deliciousness,including some more fun with avocados. my wal-mart has them for 25c a piece a lot right now so i'm basically inhaling them.

recipe of the week: shepherd's pie

shepherd's pie is a classic. easy, warm and delicious. but this one is done the skinny bovine way. soooo yummy, lots of veggies, lower-fat substitutes and it's another great way to use all of those potatoes left over from the holidays. (i am the only one with some left still?? that's what happens when potatoes go on sale, i guess... i go crazy!!!) try this one out on your kids too. they should love it!

shepherd's pie

8 servings

mashed potatoes (try mine or make your own)

1 box stuffing mix

1 lb ground turkey

1/3 cup chopped onions

1 clove garlic, minced

salt and pepper

1 1/2 to 2 cups corn (or one can, drained)

1 1/2 to 2 cups green beans (or one can, drained)

1 can 98% fat free cream of chicken soup

grated cheese (i use cheddar jack)

1. brown ground turkey with onions and garlic in skillet until done, seasoning with salt and pepper to taste.

2. make stuffing according to box directions, but with no butter (yes, just use the water).

3. spread mashed potatoes 1/2 inch to 1 inch (adjust for how many potatoes you have!) at the bottom of a 13x9 in glass baking dish. spread ground turkey mixture over the top, then stuffing, then corn and green beans. spread cream of chicken soup over the top then top with grated cheese as desired.

4. bake at 350 F for 30 to 40 min or until hot throughout (sometimes i make mine ahead and put it in the fridge so i have to bake it a little longer).

recipe of the week: crock pot chicken tortilla soup

i must be on a soup kick... and there is only one word to describe this soup - fabulous! oh my gosh, it was so good. i love chicken tortilla soup and this one is better than any i've had in restaurants even! can't claim the credit for it - i found it on allrecipes.com (here's the original), made a few skinny bovine modifications and viola! best part - the crock pot does most of the work.

crock pot chicken tortilla soup

8 servings

1 chicken breast (yes, raw - let it cook with the soup and shred it at the end!)
1 (15 ounce) can crushed tomatoes
1 recipe "red enchilada sauce" (i'm obsessed with this enchilada sauce - it is so yummy! for the salsa part i make easy fresh salsa ala skinny bovine)
1 medium onion, chopped

1 can black beans
1 (4 ounce) can chopped green chilis
2 cloves garlic, minced
4-5 cups chicken broth
1 teaspoon cumin
1 teaspoon chili powder
1 teaspoon salt
1/4 teaspoon black pepper
1 bay leaf
1 can corn corn
2 tablespoon chopped cilantro (or more if you'd like!)

1. place chicken, tomatoes, enchilada sauce, onion, green chiles, and garlic into a slow cooker. pour in chicken broth and season with cumin, chili powder, salt, pepper, and bay leaf. stir in corn. cover, and cook on low setting for 6 to 8 hours or on High setting for 3 to 4 hours. shred chicken and stir in cilantro shortly before serving.

serve with crushed corn tortilla chips, sour cream and cheese. mmm....