Interesting article here in the San Francisco Chronicle about how to eat healthy on a budget.  More information about using nutrient-rich foods can be found here: Nutrient Rich Foods Coalition. There are some good sounding recipes here.

The US Dept of Agriculture also has a site with a menu planner. Plus you can enter in your age and a few details about your lifestyle and weight and get a recommended number of servings for various aspects of the food pyramid.

What’s your favorite cheap but healthy menu?

I saw a review of this book, Freshman in the Kitchen: From Clueless Cook to Creative Chef, and since I have a daughter about to leave for college I actually wrote and asked for a review copy, a first for me.  Max and Eli Sussman were kind enough to hook me up with their publisher and soon enough a copy arrived in the mail.

First, the binding and the book production itself is fantatsic!  The cookbook is bound a bit differently than I’ve seen before, with spiral binding along the top third and the bottom third. There are pictures for at least half, and probably more, of the finished dishes and they are inspiring. The ingredients are called out clearly, the directions are clear and just detailed enough. Most recipes fit on a single page or are at least on facing pages (I hate having to turn a page in the middle of cooking!). Aside from all that, they “read” great (I’m pretty good at interpreting recipes by reading them through at this point) and the three I’ve tried have been fantastic.

If all you’re looking for is Ramen noodle recipes, tuna melts, and grilled cheese sandwiches, pick up a different book. But if you’re looking for creative recipes that will be fun to cook and don’t require much special equipment, buy this book or send it to your budding college cook.  I had hoped to have my daughter try out a few recipes but somehow summer job and a social life has gotten in the way. I will send her off to college with this book (after photocopying a few recipes!) since she has a kitchen in her dorm and is looking forward to cooking.

I’ve made a few Chinese Chicken Salad recipes before and this one takes the least effort and tastes fantastic. (If you like breaded chicken and are only cooking for one, try this recipe. )  The only change I made to this was to use peanut oil to cook the chicken breast in. Oh, and I had some sate seasoning from Pensy’s, courtesy of a client, so sprinkled some of that on the chicken, but I know it would be good, just different, without.  Oh, I also didn’t have any chow mein crunchy noodles. If you like those on your Asian Chicken Salad, use about 1 cup of them. I also added a cucumber.

• 1 Tbs peanut oil (or vegetable oil)
• 3 boneless skinless chicken breasts
• 1/4 cup soy sauce, divided
• 1 head iceberg lettuce
• 1 carrot, peeled and grated
• 1/2 a large cucumber or 1 medium one
• 1 4 oz can water chestnuts, drained
• 1/4 cup chopped green onions
• 1 Tbs sesame oil
• 2 Tbs rice vinegar
• 1 tsp chili paste
• 1 Tbs brown sugar
• 1 Tbs olive oil

Heat a nonstick skillet ove rmedium heat and add the peanut oil.  Add the chicken breasts and cook 2-3 minutes on each side, sprinkling with salt and pepper (and I added sate seasoning, but totally not necessary). Cook until lightly browned.  Set aside to cool then cut into strips.

Add 1 Tbs soy sauce and cook another 3-4 minutes until cooked through. Cut one in half to check–you’re going to slice them up later anyway.   If the pan gets to dry, add some water.  Let the chicken cool a bit while you make up the salad.

Wash, dry and chop the lettuce and add to a large salad bowl.

Peel and grate the carrot (or use the peeler to cut into thin strips). Peel the cucumber and dice. Drain the water chestnuts. Chop the green onions.

Make the dressing: Mix together the remaining soy sauce (3 Tbs), sesame oil, rice vinegar, chili paste, brown sugar, and olive oil.

Toss together the vegetables, chicken strips and salad dressing. Garnish with chow mein noodles if you’d like.

Oh  yum!  And you could leave out the chile paste if you don’t have any.

I made this along with Sesame Peanut Noodles. The other recipe I tried from here was for chicken breasts marinaded in an Asian bbq sauce. (Really, the recipes are not all Asian influenced. Just what my taste has been for the last few days! )

Other recipes in the book include Rosemary Roasted Potatoes, Guacamole, Michigan Chicken Salad (with dried cherries, very intriguing!), homemade hummus, Omelets, Turkey Chili, a nice selection of vegetarian dishes, some grill based dishes, and some themed menus (Meditteranean, Italian, and Japanese) plus some nice desserts.

Picked the first homegrown tomtaoes this evening and had BLTs for dinner. Summer doesn’t get much better than this.  “There’s only two things that money can’t buy and that’s true love and homegrown tomatoes.”

I got the basis of this recipe from my niece’s boyfriend but I kicked it up a notch after tasting. Maybe he toned it down a notch, knowing I’m a gringo. Anyway, thanks to Daniel for the basis and encouragement!

Lots of recipe I saw online called for starting with the raw tomatillos but Daniel uses the canned ones so that’s what I did.

2 small cans (12 oz) or one large can of tomatillos
a bit of liquid from the tomatillos
4-5 cloves garlic, chopped
1/2 onion, chopped
1/4 – 1/2 cup fresh cilantro
salt to taste
a pickled jalapeno or one fresh jalapeno, chopped
a squirt of lime juice

Pulse the tomatillos in your food processor, then add the rest of the ingredients and blend till it has the consistency you like. Taste and adjust the seasonings. I added the onion (not in the original recipe) and upped the garlic and salt a bit. If it’s too thick, add a bit of the liquid from the cans of tomatillo.

This was fantastic with some chili verde that I made as the birthday dinner request from my youngest.  Then this morning for breakfast I scrambled up an egg with a bit of grated Cheddar cheese and topped with the salsa verde. Mmmm!

Full title:  America’s Most Wanted Recipes: Delicious Recipes from Your Family’s Favorite Restaurants

I was sent a review copy of this book. So full disclosure, we do NOT eat out near as much as the average family, which is 3 times or more per week according to the press release they sent me with the review copy.  So my review is not based on how “accurate” these recipes copy certain dishes but how they tasted.  And so far so good with one minor exception.

The first recipe we tried was from the Olive Garden, for Chicken Crostina. This has you cook  some boneless skinless chicken breasts in olive oil, then top with a mixture of shredded potatoes, Parmesan, garlic powder, parsley, and bread crumbs and put under the broiler for a few minutes, until the potatoes are cooked. This in itself was fantastic. And it worked well as leftovers, believe it or not. We just nuked the leftover chicken with some topping. Mmmm.  The full recipe called for a sauce of roasted garlic, white wine, cream (I used half and half), Parmesan, parsley and diced tomatoes. The pasta and sauce was so-so. I found it bland. The girls found it “winey.”  Perhaps using fresh garlic rather than roasted would kick it up a notch.  More something was needed anyway.

My youngest asked me to try the Kentucky Fried Chicken recipe next but I don’t have a pressure fyer, which the book said was key. So I did what I normally do for recipes. I took the “gist” of the KFC recipe, in terms of soaking in buttermilk (except I used sour cream thinned with some milk) and egg, then dipped in the flour and mix of 10 spices (flour, oregano, chili powder, sage, basil, marjoram, pepper, salt, paprika, onion salt, and garlic powder. I omitted the Accent because I don’t ever use that because I have reactions to it. )

Then I used the cooking method in the same cookbook for Church’s fried chicken. We don’t have Church’s around here but I can attest that the cooking method works great! Basically, you dip the chicken pieces in whatever–I used the KFC variant of egg and sour cream rather than buttermilk, the Church’s recipe in here calls for just egg and water. (The spice mix for Church’s is  self rising flour, cornstarch, seasoned salt, paprika, baking soda, biscuit mix, Italian dressing mix, and onion soup mix.) So I used the KFC mix mentioned above, but cooked it a la Church’s.

Basically fry in hot oil skin side down about 5 minutes, then turn and cook a few more minutes, then put on a foil lined pan and  cover 3 sides (so steam can escape) and bake at 350 for 45-50 minutes, remove the foil and bake another 5 minutes.

Oh yum!  Turned out great! I served with mashed potatoes and gravy I made from the drippings from frying the chicken so it had all those nice spices in it.  I actually did measure the oil, wondering how much oil the chicken would absorb when I was frying it, since we do try to be moderately healthy around here. I had cut up a whole chicken into legs, wings with meat, thighs, and breasts then cut the breasts in half so basically had 10 pieces.  I started with 1 cup of canola oil and ended up with over 3/4 of a cup after. Then I used 1/4 cup of it for the gravy, which made about 2 cups.

The recipes cover quite a range of restaurants and are well written and easy to follow.

How to Make Gravy for Chicken:

If you’ve cut up a whole chicken as I did, since whole chickens were .79/pound and the cut up ones were over $3/pound, use the neck and gizzards and such to make the broth for the gravy while the chicken is baking.  (If your family doesn’t eat wings, use those as well.)  Just cover the chicken parts with water and simmer. If you have a bit of onion and/or carrot and/or celery add it with some salt and pepper.  Simmer while the chicken is baking and use the broth for the gravy.

Heat 1/4 cup of the drippings in the same pan you fried the chicken. Add 1/4 cup flour while cooking over medium heat. Stir until absorbed and then cook another few minutes, stirring around. Add 1.5 to 2 cups chicken broth (or chicken bouillon and water) slowly, stirring it in until you have it a bit more runny than you like, then cook it down a bit, stirring. Allow about 5-10 minutes at the end for making the gravy. If you want milk gravy, use 1/2 broth and 1/2 milk for the liquid.

Really a great dinner, served with mashed potatoes and a green salad with avocados and tomatoes.

When you’re entertaining, you need to balance money, time and taste.  I just had a grad night party for my eldest and I won’t say it was the cheapest I could have done, but it was reasonable and balanced the time I had available with the money I had available.

My daughter wanted a “simple” barbecue, that is hot dogs and hamburgers. But we were inviting lots of adults, including a few vegetarians and a few who eat no pork.   So first off, I bought all-beef hot dogs. I also decided to buy preformed hamburger patties to save time since we had a few other things going on around the same time.  I decided to add some chicken breasts and a few portobello mushrooms as well.  The hardest part was deciding about how many of each thing to plan on for 45 – 50 people. I figured two hot dogs per person and figured on about half hot dogs, slightly more than half hamburgers, half a dozen mushrooms, and a large tray pack of chicken breasts. (Note: I marinated the chicken breasts in my favorite chicken marinade and split them into two bags. I had one bag left over at the end so just froze them in smaller packs of 2 breasts per bag with some marinade in each bag.  I also had leftover hamburgers, still frozen, and leftover hot dogs, easy to throw in the freezer for later, so those will all get used up.)  We cooked a bit more than we ate last night but had hot dogs for lunch and green salad with sliced chicken and the leftover mushroom sliced up for dinner.

The menu I ended up with was:

• hot dogs
• hamburgers
• barbecued chicken breasts
• barbecued portobello mushrooms
• vegetarian baked beans
• potato salad (homemade and brought by my niece)
• pasta salad with veggies (homemade and brought by my niece)
• Chinese chicken salad (homemade and brought by my girls’ stepmom by request)
• fruit salad
• green salad

For appetizers we had:

• hummus and crackers (brought by a friend)
• chips and salsa (brought by a friend)
• veggies wraps (olives, red peppers, cream cheese, spinach leaves, grated carrots)
• spinach dip (bought at Costco) and French bread cubes
• pretzels and crackers and various dips and cream cheese (my youngest talked me into some raspberry chipolte sauce we sampled at Costco and I had some wasabi mustard dip I’d bought a while back)

And I bought a large sheet cake for dessert. This ended up at about $1 per person and was far better tasting and looking than I could have done! For smaller groups, I would have made dessert but for larger ones this works out great.

Oh I also made two large relish plates for the burgers which included a head of iceberg lettuce, sliced onions, sliced pickles, and sliced tomatoes. Ended up with leftover onions and tomatoes but those will easily get used up in various things or I can always just chop and freeze the onions.

I haven’t added up the cost but my main point was that you need to balance the time you have availalable and figure out what things might make sense to buy pre-made. While I normally make our namburger patties, for a large party I felt good about my decision to buy the preformed ones. Likewise the spinach dip. But I bought fresh fruit and made the fruit salad based on what looked good and ripe at the store (strawberries, blueberries, pineapple, watermelon, grapes and nectarines).  A neighbor was kind enough to loan me some fridge space (as well as outdoor table and chairs) so I made the salad up in the morning and refrigerated it till the party started. I did the same with the relish plates for the burgers.

Oh, for the bean dish I took this four bean casserole recipe in the crockpot and modified it to use vegetarian baked beans intead of the pork and beans and then left out the bacon. It was just as delicious as the original I think and might become my new standard since it’s a bit healthier.

Any of you have tips to share for large parties? This was fun but the largest one I’ve done that wasn’t a total potluck, although I did have some help as noted.  I don’t have an extra frig or freezer as some folks do so the neighbors’ offer of their spare frig space was a lifesaver. Same with the tables and chairs I borrowed. Oh, we did buy plastic table cloths to cover all the tables so they looked coordinated by the time we were done!  We bought a dozen helium ballons and tied a few to each table.  We lucked out with fantastic weather and I think the party was a success.

It was just me and a friend for dinner tonight and both of us had a late lunch. So we needed dinner but nothing too heavy. Lunch for us here had been take out burritos and quesadillas with some wonderful tomatillo salsa as an extra. I incorporated that into the omelets and they were fantastic!  This serves 2.

• 4 eggs
• salt and pepper to taste
• 1 Tbs butter
• 1/4 cup or so shredded Mexican cheese
• 1/4 cup or so sour cream
• a few large dollops of tomatilla salsa

Whisk the eggs together in a medium bowl and add salt and pepper to taste. Grate the cheese. I just had some of the Mexican blend around otherwise I would have just used Jack or Cheddar.

Heat the butter in a 10 inch skillet over medium heat. When it has melted, tilt the pan so the buter has coated the bottom well. Then pour in the eggs.

Cook slowly until the bottom has begun to set. Tilt the pan and lift the set eggs to let the runny ones run under the set part. Continue until the eggs are still wet on the top, but not too runny. Add the cheese, salsa, and sour cream to half the eggs, then fold the other half over onto the top. Cook another minute or two until firmly set.

Cut the omelet in half and serve with some toast. French bread is fantastic but any buttered  toast will do.

It was just youngest and I for dinner tonight so we opted for a great salad with some sliced barbecued steak.  She’s been into nibbling walnuts lately so I thought some candied walnuts would be a nice addition.   I found this recipe and they came out great. My only issue was that the wax paper stuck to some of the walnuts. Maybe I should have stirred them in the pan a bit more before dumping out to cool…  Hardly a recipe for the rest of the salad. It was:

• chopped red lettuce
• alfalfa sprouts
• sliced radishes
• chopped avocado
• sliced mushrooms

The steak was a small tri tip strip I’d frozen previously. After thawing it, I put a bit of olive oil on it, then sprinkled both sides with seasoned pepper and garlic salt.  Barbecued about 4 minutes each side, let rest while I finished the salad, the sliced thinly.    I have some bottled dressings left over from various parties so I didn’t even make the salad dressing.

Great quick and filling dinner.  Plus I’ve got leftovers for lunch tomorrow, always a bonus.

Roasted garlic is one of those things that seems to have some underserved mystique about it. The mystique about the flavor is well-founded. It is deliciously soft and smooth and wonderful.  But any mystique about its preparation is not.  Set aside half an hour or so and know that you can roast garlic ahead of time, then cool it, bag it, and store it in the frig for 2-3 weeks.

For each head of garlic, cut the tips off to open up the cloves.  So if you don’t grow garlic, you may wonder “What are the tips?”  The opposite of the root end!  Basically, the cloves grow up into a point and the green shoots rise up out of the ground from the pointy end. So the tips you want to cut off come to a point. (And if you haven’t grown garlic, try it!  it’s so easy! Where I live, in the SF bay area, we plant towards the end of October and harvest towards the end of June. Each year, I set aside my largest heads to replant so I basically haven’t bought garlic in however many years I’ve grown it. I’ve yet to run out before the next crop is ready.)

So preheat the oven to 375 and cut enough off the tips of the bulbs to expose most of the heads. Find a baking dish just large enough to fit all the heads you want to bake. Rub a bit of olive oil along the bottom of the dish and place the heads cut side up in there. Pour just a bit of olive oil across the top of each head.  Bake 20-30 minutes, testing that the cloves are done by poking a toothpick into the exposed side. They should be soft.

Use in dishes like Potato Soup with Roast Garlic, use for a softer garlic bread, make a fantastic baked Brie appetizer by spreading some roast garlic, olive oil and pine nuts across the Brie, barbecue some fish with roast garlic and butter and lemon juice in a foil pan, mix in with some mashed potatoes, …  The options are nearly endless!

What’s your favorite way to use roast garlic?

I got this from an online cooking group a long time ago and can’t remember who to thank for the recipe. I liked the flavor and it’s very easy to adjust the number of servings up or down.

• Tilapia fillets
• Italian salad dressing of your choice
• salt
• pepper
• Old Bay Seasoning
• ground cumin

Pour enough dressing to lightly cover the bottom into a pan large enough to fit your fish.  Place the fillets on top of the dressing then flip once so both sides have a light coating. Sprinkle each fillet with a generous amount of salt, pepper, Old Bay, and cumin. Turn the heat up to medium and lightly saute the fish about 4 -5 minutes on each side, until the fish flakes easily.

Simple and good. I might want to marinate the fish for 15-20 minutes in the dressing next time.