I am so lucky to have my mom give me some tamales. If you don't have any tamales, this meal is great with cheese quesedillas as well.
Ingredients:
Tamales (or tortilla and cheese for quesedillas)
Can of pinto beans
2 Tomatoes
1 Avocado
Cilantro
Lime juice
Garlic Salt
Chili Powder
Heat some oil in a pan over medium heat. Add the beans, garlic salt, and chili powder. Mash the beans with a fork or potato masher. Cook until heated through.
Dice the tomatoes and avocado. Top with lime juice, salt, and cilantro.
Serve with tamales or quesedillas.
Tuesday, May 28, 2013
Salmon Cakes with Brussel Sprouts and Spring Vegetables
One of my health goals is to eat more omega 3 fats...and thus to eat more salmon. But, salmon can be expensive, especially the good stuff. This is a very tasty recipe for canned salmon, which is very economical.
Serves 3
Ingredients:
1 can of salmon
2 Tablespoons of mayonnaise
1 Tablespoon of mustard
4 green onions, chopped
1 clove of garlic, chopped
Squeeze of lemon juice
1/4 cup Italian Bread Crumbs (or crushed crackers, etc).
Crushed red pepper flakes (to taste)
Bag of frozen buttered brussel sprouts(steam in bag)
Bag of frozen spring vegetables (steam in bag)
Take the salmon out of the can and remove the bones and skin. Place into a bowl. Add the green onion, garlic, bread crumbs, and squeeze of lemon juice. Toss to combine. Add 1 Tablespoon each of mayonnaise and mustard and combine. We are using this combination as a binder for the salmon. Add more if necessary to hold the ingredients together. Form the salmon into patties a little smaller than the palm of your hand. I usually get 6 to 8 salmon patties.
Heat some oil in a pan over medium high heat. Add the salmon patties to the pan. Be careful not to overload the pan because you need room to flip the patties. After about 4 minutes, check to see if the patties have browned. If so, flip and cook until the other side is browned.
While the patties are cooking, heat the frozen vegetables according to directions.
For a great sauce to top your patties, combine 1 Tablespoon mayonnaise with 1 Tablespoon mustard and a squeeze of lemon juice.
Serves 3
Ingredients:
1 can of salmon
2 Tablespoons of mayonnaise
1 Tablespoon of mustard
4 green onions, chopped
1 clove of garlic, chopped
Squeeze of lemon juice
1/4 cup Italian Bread Crumbs (or crushed crackers, etc).
Crushed red pepper flakes (to taste)
Bag of frozen buttered brussel sprouts(steam in bag)
Bag of frozen spring vegetables (steam in bag)
Take the salmon out of the can and remove the bones and skin. Place into a bowl. Add the green onion, garlic, bread crumbs, and squeeze of lemon juice. Toss to combine. Add 1 Tablespoon each of mayonnaise and mustard and combine. We are using this combination as a binder for the salmon. Add more if necessary to hold the ingredients together. Form the salmon into patties a little smaller than the palm of your hand. I usually get 6 to 8 salmon patties.
Heat some oil in a pan over medium high heat. Add the salmon patties to the pan. Be careful not to overload the pan because you need room to flip the patties. After about 4 minutes, check to see if the patties have browned. If so, flip and cook until the other side is browned.
While the patties are cooking, heat the frozen vegetables according to directions.
For a great sauce to top your patties, combine 1 Tablespoon mayonnaise with 1 Tablespoon mustard and a squeeze of lemon juice.
Chicken Broccoli Parmesean
I was craving Italian food even though I was doing low carb. You could easily add pasta to this if you want.
Serves 2
Ingredients:
Chicken, cut into bite size pieces (4 ounces per person)
1/2 onion diced
1 large head of broccoli cut into florets
1 clove of garlic, diced
1/2 jar of Spaghetti Sauce
Crushed red pepper flakes
Parmesean cheese (to taste)
2 Tablespoons of pesto sauce (optional)
Season the chicken with salt and pepper and then cook in a pan over medium heat with some oil until no longer pink. Add the broccoli and cook about 2 minutes. Add the garlic, spaghetti sauce, and crushed red pepper flakes. Cook until the chicken is completely done and the broccoli is bright green and tender. When serving, top with pesto sauce and Parmesean cheese if desired.
Serves 2
Ingredients:
Chicken, cut into bite size pieces (4 ounces per person)
1/2 onion diced
1 large head of broccoli cut into florets
1 clove of garlic, diced
1/2 jar of Spaghetti Sauce
Crushed red pepper flakes
Parmesean cheese (to taste)
2 Tablespoons of pesto sauce (optional)
Season the chicken with salt and pepper and then cook in a pan over medium heat with some oil until no longer pink. Add the broccoli and cook about 2 minutes. Add the garlic, spaghetti sauce, and crushed red pepper flakes. Cook until the chicken is completely done and the broccoli is bright green and tender. When serving, top with pesto sauce and Parmesean cheese if desired.
Chicken Stir Fry with Broccoli
This is part of my low carb program. If you wanted to, you could add rice. You could also use whatever vegetables you like. Stir fry is a great quick and healthy meal.
Ingredients:
Chicken, cut into bite sized pieces (4 ounces per person)
Broccoli, cut into florets, about 2 cups
1/2 onion chopped
1 red bell pepper chopped (or green for a cheaper recipe)
1 bag snow peas
Ginger
Soy Sauce
Red Chili Paste (optional)
Asian dried seasoning (optional)
Season the chicken breast with Asian seasoning. Stir fry the chicken in a little bit of oil over medium high heat until no longer pink. Add the vegetables, ginger, soy sauce, and red chili paste. Cover and cook for four minutes until chicken is cooked through. Serve with rice if desired.
Ingredients:
Chicken, cut into bite sized pieces (4 ounces per person)
Broccoli, cut into florets, about 2 cups
1/2 onion chopped
1 red bell pepper chopped (or green for a cheaper recipe)
1 bag snow peas
Ginger
Soy Sauce
Red Chili Paste (optional)
Asian dried seasoning (optional)
Season the chicken breast with Asian seasoning. Stir fry the chicken in a little bit of oil over medium high heat until no longer pink. Add the vegetables, ginger, soy sauce, and red chili paste. Cover and cook for four minutes until chicken is cooked through. Serve with rice if desired.
Mediteranean Salad with Chicken
This is my favorite salad with my favorite salad dressing. I use Rotisserie chicken as a quick source of protein that doesn't require preparation. It makes this salad easy for lunch.
Ingredients:
Romaine lettuce
Red onion
Tomato
Cucumber
Rotisserie Chicken
Dressing Ingredients: (per person)
1 Tablespoon extra virgin olive oil
1/2 Tablespoon lemon juice
Garlic salt (to taste) or 1/2 clove garlic per person
Pepper
Combine all ingredients in a large bowl and enjoy!
Ingredients:
Romaine lettuce
Red onion
Tomato
Cucumber
Rotisserie Chicken
Dressing Ingredients: (per person)
1 Tablespoon extra virgin olive oil
1/2 Tablespoon lemon juice
Garlic salt (to taste) or 1/2 clove garlic per person
Pepper
Combine all ingredients in a large bowl and enjoy!
Saturday, May 18, 2013
Sopa de Lima and Quesedillas
Sopa de Lima is kind of like tortilla soup. I had it in Mexico and fell in love with it. This is a somewhat modified version, but it is very easy to make and healthy.
Ingredients:
5 long green chiles (You can use any kind of pepper you want depending on how spicy you like to eat: poblano, Anaheim, jalapeno, or even bell peppers. This version is pretty spicy. If you don't like spicy, use only 1 or 2 poblano peppers or bell peppers.)
1/2 large onion
1 can diced tomatoes
1 can black beans (drained and rinsed)
36 ounces of chicken broth
lime juice (3 or 4 limes or about 1/3 cup of juice)
2 cloves of garlic chopped (only 1 clove if you aren't crazy about garlic)
Ground cumin (about 1 teaspoon)
Cilantro
Tortillas
Shredded Mexican blend cheese
Garlic salt
Chili powder
Dice the onion and chiles. Heat a soup pot over medium heat, add a little oil, and saute the onion and chiles until cooked. Add the tomatoes, black beans, and ground cumin. Stir to combine. Then add the chicken broth. Bring to a boil and let cook for 5 to 10 minutes. Remove from heat and add the garlic and lime juice. Let sit about 5 minutes (this will cook but not burn the garlic). Top soup with chopped cilantro.
While the soup is sitting, fill some tortillas with cheese. Add some garlic salt and chile powder to taste. Fold over and warm in a pan until the cheese melts.
Serves 4
Ingredients:
5 long green chiles (You can use any kind of pepper you want depending on how spicy you like to eat: poblano, Anaheim, jalapeno, or even bell peppers. This version is pretty spicy. If you don't like spicy, use only 1 or 2 poblano peppers or bell peppers.)
1/2 large onion
1 can diced tomatoes
1 can black beans (drained and rinsed)
36 ounces of chicken broth
lime juice (3 or 4 limes or about 1/3 cup of juice)
2 cloves of garlic chopped (only 1 clove if you aren't crazy about garlic)
Ground cumin (about 1 teaspoon)
Cilantro
Tortillas
Shredded Mexican blend cheese
Garlic salt
Chili powder
Dice the onion and chiles. Heat a soup pot over medium heat, add a little oil, and saute the onion and chiles until cooked. Add the tomatoes, black beans, and ground cumin. Stir to combine. Then add the chicken broth. Bring to a boil and let cook for 5 to 10 minutes. Remove from heat and add the garlic and lime juice. Let sit about 5 minutes (this will cook but not burn the garlic). Top soup with chopped cilantro.
While the soup is sitting, fill some tortillas with cheese. Add some garlic salt and chile powder to taste. Fold over and warm in a pan until the cheese melts.
Serves 4
Pasta with Brocoli and Pesto
This is a great really simple but healthy meal for when you are strapped for time. If you need some protein, add some canned chicken, tuna, salmon, or rotisserie chicken, or even a can of cannelini beans.
Ingredients:
1 box of pasta (I use the Smart Taste brand for extra fiber and calcium)
1 large head of broccoli, cut into florets
1/2 jar of pesto sauce
Red pepper flakes
Bring salted water to a boil and add pasta. Cook according to package directions, but in the last 2 minutes add the broccoli. Cook until the pasta is done and the broccoli has just turned bright green. Drain. Combine with pesto sauce and add red pepper flakes to taste. This recipe will make enough for great leftovers.
Ingredients:
1 box of pasta (I use the Smart Taste brand for extra fiber and calcium)
1 large head of broccoli, cut into florets
1/2 jar of pesto sauce
Red pepper flakes
Bring salted water to a boil and add pasta. Cook according to package directions, but in the last 2 minutes add the broccoli. Cook until the pasta is done and the broccoli has just turned bright green. Drain. Combine with pesto sauce and add red pepper flakes to taste. This recipe will make enough for great leftovers.
Green Smoothie Recipe
In the world of extreme health, juicing is becoming really popular. My problem is that juicing is expensive. In addition to buying a juicer (which is several hundred dollars), the amount of fruit and vegetables you have to put in to get one glass of juice is expensive. Also, juices have no fiber. For that reason, I have settled on green smoothies as a more budget friendly and filling substitute. Now, I know you're thinking this sounds really gross, but just try it. Even my husband really likes these. I always feel great starting my morning with a cup of vegetables and a cup to two cups of fruit.
Some people recommend not making these with fruit juice, but these are usually people with really expensive blenders. I make these with my cheap one-portion-size blender I bought at Wal-Mart in college. If you want to omit the juice, you can use water, but it won't taste as sweet.
Ingredients:
1 to 2 hand-fulls of baby spinach (According to taste. Start with one hand full and then add more gradually. After a couple months, I shove as much spinach into there as my blender will hold.)
6 ounces of orange juice
1/2 to 1 banana (according to taste)
Optional: a teaspoon of honey, 1/2 cup of your favorite frozen fruit, 1/2 cup of yogurt
Usually, I use one whole banana if I am not adding other fruit and only 1/2 a banana if I am adding other fruit.
Combine the orange juice and spinach in a blender and blend until the smooth. Add banana and any optional ingredients (yogurt, other fruit, honey) and blend again until smooth. Drink up!
Some people recommend not making these with fruit juice, but these are usually people with really expensive blenders. I make these with my cheap one-portion-size blender I bought at Wal-Mart in college. If you want to omit the juice, you can use water, but it won't taste as sweet.
Ingredients:
1 to 2 hand-fulls of baby spinach (According to taste. Start with one hand full and then add more gradually. After a couple months, I shove as much spinach into there as my blender will hold.)
6 ounces of orange juice
1/2 to 1 banana (according to taste)
Optional: a teaspoon of honey, 1/2 cup of your favorite frozen fruit, 1/2 cup of yogurt
Usually, I use one whole banana if I am not adding other fruit and only 1/2 a banana if I am adding other fruit.
Combine the orange juice and spinach in a blender and blend until the smooth. Add banana and any optional ingredients (yogurt, other fruit, honey) and blend again until smooth. Drink up!
Week 5 Food Costs: $50
I'm back! I had lots of craziness in my life with family illnesses that prevented me from blogging. I did come up with some great strategies to get through those times on a budget and I will post about that later. Meanwhile, here is our menu and grocery list for this week:
Breakfast: Green Smoothie (tasty, quick, fruit AND vegetables in the morning!)
Lunch (about 3 days): Mediterranean Salad with Chicken
Lunch (about 2 days): Bacon, Tomato, Avocado Sandwich with Sweet Potato Fries
Other 2 days of lunches will be leftovers from dinner
Dinner: Pasta with Broccoli and Pesto
Dinner: Sopa de Lima with Quesedillas
Dinner: Chicken Stir Fry (2 days)
Dinner: Chicken Broccoli Parmesean
Dinner: Salmon Cakes with Brussel Sprouts and Spring Vegetables
Dinner: Tamales with Refried Beans
I am doing a low-carb crash diet for three days this week (salad for lunch, chicken stir fry, chicken broccoli parmesean, and salmon cakes for dinner). If you don't want to do low-carb, simply add rice and pasta to these meals, for an extra week's cost of about $2 to $3.
Grocery list:
Cilantro
5 tomatoes
1 avocado
ginger
Romaine lettuce (I bought the bagged because the store was out of the heads, but the heads are MUCH cheaper)
1 cucumber
6 bananas
1 bag spinach
3 to 5 long green chile peppers or poblano peppers
1 jalapeno
2 large heads of broccoli
1 red bell pepper
1 package of snow peas
a few oranges (for snacks)
1 pound of chicken breasts
frozen brussel sprouts
frozen "spring vegetables" (get whatever kind of frozen vegetables you like)
frozen bag of sweet potato fries
Can of black beans
Can of pinto beans
Can of diced tomatoes
Box of chicken broth
Orange juice
Shredded cheddar cheese
1 rotisserie chicken
From my pantry: parmesean cheese, 1 box pasta, 1/2 jar pesto sauce, 1/2 package bacon, sandwich bread, tortillas, olive oil, lemon juice, lime juice, soy sauce, 1/2 jar spaghetti sauce, 1 can salmon, 1 onion, garlic salt, crushed red pepper flakes, mayonnaise, mustard, tamales (my mom makes tamales for me!)
Breakfast: Green Smoothie (tasty, quick, fruit AND vegetables in the morning!)
Lunch (about 3 days): Mediterranean Salad with Chicken
Lunch (about 2 days): Bacon, Tomato, Avocado Sandwich with Sweet Potato Fries
Other 2 days of lunches will be leftovers from dinner
Dinner: Pasta with Broccoli and Pesto
Dinner: Sopa de Lima with Quesedillas
Dinner: Chicken Stir Fry (2 days)
Dinner: Chicken Broccoli Parmesean
Dinner: Salmon Cakes with Brussel Sprouts and Spring Vegetables
Dinner: Tamales with Refried Beans
I am doing a low-carb crash diet for three days this week (salad for lunch, chicken stir fry, chicken broccoli parmesean, and salmon cakes for dinner). If you don't want to do low-carb, simply add rice and pasta to these meals, for an extra week's cost of about $2 to $3.
Grocery list:
Cilantro
5 tomatoes
1 avocado
ginger
Romaine lettuce (I bought the bagged because the store was out of the heads, but the heads are MUCH cheaper)
1 cucumber
6 bananas
1 bag spinach
3 to 5 long green chile peppers or poblano peppers
1 jalapeno
2 large heads of broccoli
1 red bell pepper
1 package of snow peas
a few oranges (for snacks)
1 pound of chicken breasts
frozen brussel sprouts
frozen "spring vegetables" (get whatever kind of frozen vegetables you like)
frozen bag of sweet potato fries
Can of black beans
Can of pinto beans
Can of diced tomatoes
Box of chicken broth
Orange juice
Shredded cheddar cheese
1 rotisserie chicken
From my pantry: parmesean cheese, 1 box pasta, 1/2 jar pesto sauce, 1/2 package bacon, sandwich bread, tortillas, olive oil, lemon juice, lime juice, soy sauce, 1/2 jar spaghetti sauce, 1 can salmon, 1 onion, garlic salt, crushed red pepper flakes, mayonnaise, mustard, tamales (my mom makes tamales for me!)
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