Frugal meals...

[peanut]

Someone just pm'ed me asking for my frugal meal ideas. I thought I'd post them to the board for a couple of reasons. First so everyone could benefit from them. And second so people could add to them.

Currently dh and I are planning to cut our expenses by 1/3 in January. We want to put money aside so he can take early retirement at 61 yo, in just 8 years. We have a mortgage that will be paid out in 18 months.

Part of our strategy is to reduce grocery money from $300cdn/mth. to $200. We are feeding 3 adults, as dd#2 still lives at home. We are also on low cholesterol diets and have a soy allergy in the house, so we eat really healthy.

Here's the menu plan for January:

Chicken noodle soup
Salmon chowder
Golden lentil soup
French Onion soup
Chicken stir fry
Chicken alfredo
Seafood alfredo
Chili
Refried beans
Tuna casserole
Stuffed baked potatoes
Pork roast
Baked beans
Tuna/Salmon patties
Spaghetti
Chicken Pot Pie
Spinach Quiche
Shepherd's Pie
Hamburger Stew (dh does this)
Sweet and Sour Meatballs

I'll post the recipes in a new post beneath this...

Jean

[peanut]

Chicken Stock

Serving Size : 8

Amount Measure Ingredient -- Preparation Method
-------- ------------ --------------------------------
1 chicken carcass
1 onion -- chopped
1 carrot -- sliced
1 stalk celery -- sliced
1 tsp oregano
1 tsp basil
1 bay leaf
10 c water

Put everything together and simmer for 1 hour. Pick bones and strain stock to get rid of veggies. Remove bay leaf.

Description: "My base for Chicken Noodle Soup"
Cuisine: "low fat"
Source: "original?"
Yield: "10 c"

Per Serving (excluding unknown items): 11 Calories; trace Fat (5.2% calories from fat); trace Protein; 3g Carbohydrate; 1g Dietary Fiber; 0mg Cholesterol; 17mg Sodium. Exchanges: 0 Grain(Starch); 1/2 Vegetable; 0 Fat.


Chicken Noodle Soup

Serving Size : 8

Amount Measure Ingredient -- Preparation Method
-------- ------------ --------------------------------
6 cups chicken stock
1 med onion -- chopped
6 carrots -- diced
3 stalks celery -- diced
150 grams fine egg noodles, no yolk -- cooked
4 cups water

Combine everything but noodles and cook for 1/2 hour, till carrots are cooked. Freeze at this point.

When heating up, add noodles and cook for 15 more minutes.

Description: "The girls love this with fresh biscuits on cold winter days."
Cuisine: "low fat"
Source: "original?"
Yield: "1 gallon"

Per Serving (excluding unknown items): 47 Calories; trace Fat (6.3% calories from fat); 1g Protein; 8g Carbohydrate; 2g Dietary Fiber; 0mg Cholesterol; 1646mg Sodium. Exchanges: 1 1/2 Vegetable.

Serving Ideas : Serve with biscuits and green salad.


Hearty Salmon Chowder

Recipe By :Anne Lindsay
Serving Size : 6

Amount Measure Ingredient -- Preparation Method
-------- ------------ --------------------------------
1 can salmon
2 teaspoons margarine, imitation
1/2 cup onion -- chopped
1/2 cup celery -- chopped
1/4 cup sweet green pepper -- chopped
1 clove garlic -- minced
3 cups potato -- diced
1 cup carrot -- diced
1 cup chicken stock
1 cup water
1/2 teaspoon pepper
1/2 teaspoon dill seed
1 cup zucchini -- diced
385 milliliters evaporated skim milk (1 14 oz. can)
284 milliliters corn, cream-style (1 14 oz. can)
pepper
1/2 cup parsley sprigs

Drain and flake salmon, reserving liquid.

Melt margarine and saute onion, celery, green pepper and garlic, stirring often.

Add potatoes, carrots, stock, water, pepper and dill seed; bring to boil.

Reduce heat, cover and simmer for 20 minutes, or until vegetables are tender.

Add zucchini, simmer, covered, for 5 minutes.

Add salmon, reserved liquid, corn and pepper to taste. Cook over low heat till heated through. Freeze at this point if freezing.

Before serving, add milk and parsley. Heat and serve.

Description: "Good thick chowder"
Cuisine: "low fat"
Source: "Lighthearted Everyday Cooking"

Per Serving (excluding unknown items): 200 Calories; 2g Fat (7.5% calories from fat); 12g Protein; 36g Carbohydrate; 3g Dietary Fiber; 10mg Cholesterol; 635mg Sodium. Exchanges: 1 1/2 Grain(Starch); 1/2 Lean Meat; 1 Vegetable; 1/2 Non-Fat Milk; 0 Fat.

Serving Ideas : Serve with biscuits and a salad.


Golden Lentil Soup

Serving Size : 3

Amount Measure Ingredient -- Preparation Method
-------- ------------ --------------------------------
1 lg onion -- peeled and chopped
1 tbsp canola oil
1/2 lb dry red split lentils
1 qt vegetable stock
2 tsps lemon juice
salt and pepper

Saute chopped onion in butter in saucepan.

Add lentils and stir 1 to 2 minutes.

Add stock or water. Bring to boil and let simmer 20 minutes, covered.

Beat soup or puree in blender. Add lemon juice, salt and pepper to taste.

Description: "A simple, cheap, flavourful soup when made with vegetable OXO cubes."
Cuisine: "low fat"
Source: ""The Complete Vegetarian Cuisine""
Yield: "6 c"

Per Serving (excluding unknown items): 271 Calories; 10g Fat (31.8% calories from fat); 8g Protein; 39g Carbohydrate; 5g Dietary Fiber; 3mg Cholesterol; 2169mg Sodium. Exchanges: 2 1/2 Grain(Starch); 1/2 Vegetable; 0 Fruit; 2 Fat.

Serving Ideas : Serve with crusty whole wheat rolls or garlic bread. Or with baking powder biscuits.

NOTES : Double this recipe for one multiple for our family (4-6 adults).


Chili

Serving Size : 12

Amount Measure Ingredient -- Preparation Method
-------- ------------ --------------------------------
1 pound ground beef, lean
1 pound tvp, reconstituted (or more beef)
4 tablespoons olive oil
2 medium onion -- chopped
2 tablespoons chili powder
2 teaspoons sugar
2 teaspoons Worcestershire sauce
4 cups mushrooms -- sliced
56 ounces tomatoes
2 cloves garlic -- minced
2 teaspoons salt
2 teaspoons oregano
4 cups kidney beans, cooked
1 cup celery

Reconstitute tvp. Brown meat and tvp in 2 tbsp. olive oil.

Add rest of ingredients. Cook for 3 hours on stove on med., or for 6 hrs. on high in crockpot.

Description: "A full bodied chili. Not your typical chili."
Cuisine: "Mexican"
Source: "original"

Per Serving (excluding unknown items): 263 Calories; 13g Fat (44.4% calories from fat); 14g Protein; 24g Carbohydrate; 6g Dietary Fiber; 28mg Cholesterol; 425mg Sodium. Exchanges: 1 Grain(Starch); 1 1/2 Lean Meat; 1 1/2 Vegetable; 2 Fat; 0 Other Carbohydrates.

Serving Ideas : Serve with Ceasar salad and white rice.


Refritos Negros (refried beans)

Serving Size : 4

Amount Measure Ingredient -- Preparation Method
-------- ------------ --------------------------------
1 tbsp olive oil
1 c onion -- chopped
4 cl garlic -- minced
4 tbsps jalapeno chile pepper -- finely chopped
1 tsp cumin
1/2 tsp cinnamon
1/4 tsp cloves
1 tsp salt
4 c black turtle soup beans, cooked
8 tortillas

Saute onion and garlic till soft but not browned.

Add pepper and spices and cook a few minutes longer.

Process mixture in food processor with cooking liquid to make a soft, moist mixture.

Return to pan and heat thoroughly, stirring constantly.

Fill tortillas and enjoy!

Description: "I use these to fill tortillas when the kids use taco filling."
Cuisine: "low fat"
Source: "Harrowsmith Cookbook Vol. 2"

Per Serving (excluding unknown items): 767 Calories; 14g Fat (16.9% calories from fat); 29g Protein; 131g Carbohydrate; 15g Dietary Fiber; 0mg Cholesterol; 1230mg Sodium. Exchanges: 8 1/2 Grain(Starch); 1 Lean Meat; 1 Vegetable; 2 1/2 Fat.

Serving Ideas : Serve with chopped lettuce, chopped tomato, chopped green pepper, low fat sour cream or yogurt and salsa.


Old Fashioned Baked Beans

Recipe By :Anne Lindsay
Serving Size : 8

Amount Measure Ingredient -- Preparation Method
-------- ------------ --------------------------------
1 lb beans, dry
2 med onion -- sliced
1/4 c molasses
2 tbsps tomato paste
1 tbsp brown sugar, packed
1 tbsp vinegar
1 tsp salt
1/2 tsp dry mustard
1/4 tsp hot pepper flakes
4 c hot water


Rinse beans, discard discoloured ones. In large saucepan, soak overnight. Add water to cover by at least 2", bring to boil and simmer for 30 minutes. Drain.

In crockpot, spread onion slices.

Mix molasses, tomato paste, sugar, vinegar, salt, mustard and pepper. Pour into crockpot.

Add drained beans and hot water. Cover and bake on high for 6 hours.

Description: "A yummy crockpot favourite."
Cuisine: "low fat"
Source: "Lighthearted Everyday Cooking"

Per Serving (excluding unknown items): 238 Calories; 1g Fat (3.0% calories from fat); 13g Protein; 46g Carbohydrate; 15g Dietary Fiber; 0mg Cholesterol; 316mg Sodium. Exchanges: 2 1/2 Grain(Starch); 1 Lean Meat; 1/2 Vegetable; 0 Fat; 1/2 Other Carbohydrates.

Serving Ideas : Serve with homemade brown bread and green salad.

NOTES : Sometimes these don't cook dark enough or long enough. I like to cook them a lot longer than this. Sometimes for 10 hours.


Spaghetti Sauce

Serving Size : 8

Amount Measure Ingredient -- Preparation Method
-------- ------------ --------------------------------
1 lb ground beef, lean
1 lb tvp, granular
2 tbsps olive oil
56 ozs tomatoes
1 tbsp salt
1 tbsp curry powder
pinch rosemary
1 tbsp oregano
1 lb mushrooms -- sliced
4 lg onions -- chopped
2 tbsps sugar
3 clove garlic -- minced

Reconstitute tvp. Brown meat and tvp with onion and garlic in 2 tbsp. olive oil.

Add everything else and cook 3 hours on medium. FREEZE.

Description: "My favourite pasta sauce. A hit with everyone."
Cuisine: "Italian"
Source: ""Edmonton Sun" 1981 April Fool's Day recipe! (modified)"

Per Serving (excluding unknown items): 270 Calories; 16g Fat (52.0% calories from fat); 14g Protein; 20g Carbohydrate; 4g Dietary Fiber; 43mg Cholesterol; 859mg Sodium. Exchanges: 0 Grain(Starch); 1 1/2 Lean Meat; 3 Vegetable; 2 Fat; 0 Other Carbohydrates.

Serving Ideas : Serve over spaghetti noodles with Parmesan cheese, garlic toast and Ceasar salad.


Spinach Quiche

Serving Size : 4

Amount Measure Ingredient -- Preparation Method
-------- ------------ --------------------------------
1 cup flour, all-purpose
3 tablespoons canola oil
6 tablespoons yogurt, skim milk
1 pound spinach
1 small onion -- chopped
2 tablespoons canola oil
2 egg
1 cup yogurt, skim milk
1/2 cup powdered milk
1/2 teaspoon salt
1/3 cup mozzarella cheese, part skim milk -- grated

Cut 3 tbsp. canola oil into 1 c. flour. Add yogurt and mix thoroughly. Form into ball, wrap in plastic, refrigerate at least 1 hour. Roll out on lightly floured surface and line 8x8" casserole dish, leaving slightly bigger than dish.

Cook spinach till limp. Chop and put in bowl.

Heat oil and saute leek or onion. Cook till liquid evaporates. Toss into bowl with spinach.

In bowl, beat eggs and stir in milk, yogurt and salt. Add leek and spinach and stir.

Pour into pastry lined dish. Sprinkle with grated cheese.

Bake at 375F for 25 min. or till firm and starting to brown.

Description: "A nice way to use up spinach. The kids love it."

Per Serving (excluding unknown items): 489 Calories; 26g Fat (47.7% calories from fat); 22g Protein; 43g Carbohydrate; 4g Dietary Fiber; 128mg Cholesterol; 566mg Sodium. Exchanges: 1 1/2 Grain(Starch); 1 Lean Meat; 1 Vegetable; 1 Non-Fat Milk; 4 1/2 Fat.

Serving Ideas : Serve with a Ceasar salad and fruit based dessert.

NOTES : Pastry recipe is from Anne Lindsay's "Smart Cooking", p. 218.


Shepherd's Pie

Recipe By :Sandra Woodruff
Serving Size : 6

Amount Measure Ingredient -- Preparation Method
-------- ------------ --------------------------------
1 lb ground beef, lean
1 1/2 c tomato sauce, unsalted
2 tsps chili powder
1/2 tsp dried oregano
1 tsp beef bouillon
10 ozs frozen mixed vegetables
1 1/2 lbs baking potato
1/2 c nonfat sour cream
1/4 tsp salt
1/8 tsp white pepper
1 c cheddar cheese, lowfat -- grated

Boil peeled, cubed potatoes till soft (approximately 10 minutes). Reserve cooking liquid. Drain all but 2 Tbsp. of water.

Add sour cream or yogurt, salt and pepper. Mash potatoes till smooth. If too stiff, add some of reserved liquid. Set aside.

Brown meat. Stir in tomato sauce, chili powder, oregano and bouillon. Cook and stir till heated through.

Coat 2 1/2 qt. casserole with nonstick cooking spray. Spoon beef mixture in. Arrange mixed vegetables on top. Spread mashed potatoes over all. FREEZE.

Thaw and bake uncovered at 350 F for 25 minutes, or until edges are bubbly.

Top with grated cheese. Bake 5 minutes, or till cheese is melted.

Let sit 5 minutes before serving.

Description: "A yummy low fat shepherd's pie. Everyone likes this."
Source: ""Secrets of Fat-free Cooking""

Per Serving (excluding unknown items): 368 Calories; 17g Fat (42.5% calories from fat); 23g Protein; 30g Carbohydrate; 4g Dietary Fiber; 63mg Cholesterol; 313mg Sodium. Exchanges: 1 1/2 Grain(Starch); 3 Lean Meat; 1 Vegetable; 2 Fat; 1/2 Other Carbohydrates.


Rumba Meatballs

Recipe By :Jean Pare
Serving Size : 4

Amount Measure Ingredient -- Preparation Method
-------- ------------ --------------------------------
1 lb ground beef, lean
1/4 c dry bread crumbs
1/4 c skim milk
2 tbsps soy sauce
1 tsp ginger
1/4 tsp rum extract
1/4 tsp garlic powder
Sweet and Sour Sauce

Combine all ingredients except sauce, and mix well. Shape into small balls. Arrange in baking pan and bake at 375 F for 10-15 minutes OR cook in fry pan, stirring frequently.

Make sweet and sour sauce and pour over top. Serve.

Description: "The girls' favourite!"
Source: ""Company's Coming: Appetizers""

Per Serving (excluding unknown items): 551 Calories; 24g Fat (39.2% calories from fat); 22g Protein; 62g Carbohydrate; trace Dietary Fiber; 85mg Cholesterol; 928mg Sodium. Exchanges: 1/2 Grain(Starch); 3 Lean Meat; 0 Vegetable; 0 Non-Fat Milk; 3 Fat; 3 1/2 Other Carbohydrates.

Serving Ideas : Serve over white rice with a green vegetable.

NOTES : If freezing, do not make sauce until just before serving. It congeals in the freezer and is not appealing reheated.

Sweet and Sour Sauce

Recipe By :Jean Pare
Serving Size : 5

Amount Measure Ingredient -- Preparation Method
-------- ------------ --------------------------------
1 c sugar
1/4 c vinegar
3/4 c water
1 tsp paprika
1/2 tsp salt
2 tbsps cornstarch

Combine. Heat, stirring, until boiling.

Pour over meatballs.

Source: ""Company's Coming Appetizers""
Yield: "2 c"

Per Serving (excluding unknown items): 170 Calories; trace Fat (0.3% calories from fat); trace Protein; 44g Carbohydrate; trace Dietary Fiber; 0mg Cholesterol; 215mg Sodium. Exchanges: 0 Grain(Starch); 0 Lean Meat; 0 Fat; 2 1/2 Other Carbohydrates.

~~~~~~~~~~

The other recipes aren't in my computer database yet. French onion soup is beef broth, onions, toast with melted cheese on top...I'm using a Monterey Jack or mozzarella.

Chicken stir fry is what I do with leftovers. One chicken breast sliced and cooked. Some onion, celery and carrot julienned and sauteed. If I have cabbage and bamboo shoots, I throw them in. I toss in ginger (which I keep in the freezer and grate frozen) and some fish sauce. It's much cheaper at oriental food markets. Serve with rice and you got it.

The alfredo mix recipe came from this website and it's great!

Chicken Alfredo Delight

Mix:
1 c. dry powdered milk
4 tbsp. Parmesan cheese (the powdered kind)
2 shakes onion powder (try about 1/4 tsp.)
1 tsp. garlic powder
1/2 tsp. salt

Mix and bag. You can multiply this up to 10x if you want, and store in an airtight container. It's great for a white pizza sauce too.

To use: 1 cup mix, 1 c. milk, 2 tbsp. margerine (I used olive oil), 2 tbsp. cornstarch. Cook till it thickens. Opt. add 1-2 c. chicken, tuna, turkey, ham, seafood, etc. Can also add vegetables. I added carrots. Think about what kinds of veggies you get in alfredo sauce at a restaurant. Myabe green peppers, green onions, etc. Even tomatoes... Can serve over spaghetti, noodles, macaroni, rice, mashed potatoes, etc. Serve with a salad/vegetables. This recipe makes enough to serve 2 people, imho. I served it over whole grain pasta and it was to die for!

Stuffed baked potatoes is another way to use up leftovers. I'm planning on putting chili in these. But you can also saute up some broccoli, onions, and mushrooms. Put them in and top them with grated cheddar. Zap in the microwave till the cheese is melted and eat.

Tuna patties is from a Weight Watcher's cookbook. 1 large egg, 2 oz. drained canned tuna (flaked), 1/4 c. diced tomato, 1/4 c. chopped mushrooms, 2 tbsp. sliced green onion, 1 tbsp + 1 tsp. flour, 1/2 tsp dried parsley flakes, dash black pepper.

In bowl beat egg lightly. Add remaining ingredients and mix thoroughly. Add a couple teaspoons water if mixture is dry. Shape into 2 patties. Heat lightly oiled skillet over medium-high and add patties. Cook till golden brown on both sides...approximately 2 minutes per side. Serves 1 person.

Chicken Pot Pie is easy too. Make your favourite pie crust for a lining. Line an 8x8" dish. Mix up 1 lb. diced cooked chicken, 2-4 c. mixed veggies (frozen or leftovers), and 2 c. diced potatoes. Dump in pie. Make a gravy to pour over it all. Fill about 1/2 - 2/3 full with gravy (~1-2 c.). Too much and it overflows when baking. Put a pastry lid on top. Seal and flute edges. Prick holes in top and bake at 400 F for about 30 minutes.

Sorry I can't give you the Hamburger Stew recipe. I think dh makes it up from his head when he does it.

[Lylac]

Peanut, you're amazing, thank you!

[lilk]

Peanut, you have some great recipes hare. Thanks for sharing.

[Katybird]

Thank you so much! I am adding those recipes to my recipe file.

[Mom23boys]

Thank you for the recipes and menu ideas.

[alabamagirl]

I loved the ginger tip. I've resisted buying fresh ginger because I thought it would go bad before I could use it all.

[bee9984]

Thank-you sooooooooooo much

[MACMOM6]

All I can say is WOW...I am totally impressed. I don't know what I am having for dinner tomorrow. You have inspired me. Thanks so much for sharing the recipes, I am the first to admit, I don't know how to cook very well....

Thanks Again,

[hollyhill]

Thank-you!
I can't wait to try the rumba meatballs.

Where in Canada do you live?
I would love to see some of your Grocery purchases/ prices. My food budget is $150/$175 for 2 adults and 3 children and I can't seem to buy as much meat on my budget as you have listed, so we end up eating more beans and lentil dishes. So any tips you can give (ie:good buys you come across) me would be greatly appreciated.

[Darlene]

Thanks Jean!

[peanut]

Hollyhill, my meat prices are quite high here too. But here's what I do...

I buy the cheapest ground beef in bulk on sale (88 cents/lb. in the fall). Then I take it home and simmer it on the stove till it isn't pink anymore, breaking it up as I do so. I measure the meat in 1 lb. amounts and put them in baggies to freeze. This is good for any recipe calling for cooked ground beef.

I strain the broth off into ice-cream buckets to put in the fridge. After sitting overnight the fat has solidified on top of the broth. I pop it off and dump it in the garbage. Then I pop the broth in the freezer for soup making later.

Chicken. I've been buying regular chicken breasts, boneless and skinless for $6.57/kg. (~2.2 lbs.) Too much. What I'm going to do this time is buy them with the bone still on. Then cook them in the crockpot. I'll take off the meat for stir fry, chicken pot pie and alfredo sauce, and then save the broth again in the fridge. Discard the fat after it solidifies, and freeze the broth for soup, as I did the beef broth.

Tuna...I only buy if it's under 70 cents a can. I can often get this if I buy it in bulk.

Salmon...I only buy pink salmon, and it has to be under $1 a can. I find if I buy in bulk I can often get this price. Sometimes frozen or fresh pink salmon goes cheaper than this. In which case I buy the whole salmon (which is way too much for us) and cook it...eating what we need and freezing the rest in can size amounts (I weigh it). When trying to determine whether the whole salmon is cheaper than the canned, I assume 1/3 of a fresh or whole salmon is waste...weight wise. That would be the head, tail, fins and bones you wouldn't eat in fresh salmon.

We don't eat expensive cuts of meat. No lamb or veal here. And I don't eat expensive fish or seafood. Though I did buy a can of cocktail shrimp on sale the other week for a New Year's appetizer dd#2 and dh really like.

I'll post a sample grocery list in a few days here...let me finish these other posts first. I think we could all do with a comparison of grocery prices. I've been told by other Canadians that our grocery prices are cheap here. I don't know. They seem to be cheaper than Edmonton's prices for sure. But that's all I've had to compare them to.

Jean

Pork is expensive here, and fatty. We have to watch the fat, so I buy boneless pork loin chops. They aren't cheap. Pork roast is pretty cheap here, and pretty fatty. I'm hoping I can simply drain the fat off the meat. I'll be careful to pick one with as little fat as possible. We don't eat gravy, so that won't be an issue.

Our meat budget for the year runs around $400 for 3 of us. We eat a vegetarian meal every 4 days.

[peanut]

Here's a sample grocery list with prices Hollyhill (and others).

$1.08 spaghetti noodles (900g...not a sale price. Can get them for .68 if I buy at a certain time of year)
$4.68 case of no name mac and cheese
$5.48 case of no name tomato soup
$3.29 1 kg. of natural peanut butter
$2.94 3 cans of salmon
$2.17 500 ml. molasses - fancy
$2.08 3 cans of pineapple tidbits - generic
$13.98 1 kg. slivered almonds
$3.98 600 g semi-sweet chocolate chips
$7.98 1 kg. dried apricots
.28 bulk couscous...about 4 cups worth
$4.98 1 litre salsa
$3.78 a big honking container of oregano
$2.08 500 ml. sour cream
$1.15 1/2 c. lime juice
$7.98 1 kg. mushrooms
$3.98 oranges
$1.15 1 kg. bananas
.32 1 lemon
.78 1 cucumber
.68 bunch of radishes
.48 bunch of green onions
$11.27 huge turkey (on sale for .68/lb.)
$9.08 ~10 lbs. regular ground beef (on sale for 88 cents/lb.)
$3.86 2 pkgs. cream cheese
$9.78 900 g. cheddar cheese
$5.48 500 g. Monterey Jack cheese
$3.47 1 litre sherbet
$8.79 500 ml. maple syrup

Hope that helps you do a bit of a comparison!

Jean

[thrifty gal]

Thanks for this post Peanut. I really needed it.

[bee9984]

Bumping this up I need a few recipes........Thanks again Peanut