Thursday, March 26, 2009

Some Good Eats for the Week

I am posting my recipes for Chili Kolaches, our family's favorite rolls and Chicken Piccata with Rice. All are healthy easy options that are kind on your wallet. Chicken Piccata makes a great meal for company. It tastes impressive but is budget friendly and a very fast meal to make.

Chicken Piccata with Rice $4.42
Adapted from Prevention Magazine's The Healthy Cook
4 servings 449 calories, 9.8 g. fat, 4.9 g. fiber
2 t. olive oil .054 boneless skinless chicken breast halves (1 lb.) 1.67 1 ½ c. brown rice (soaked for 15 minutes prior to adding) .30
2 3/4 c. defatted chicken broth .10 from bouillon cubes or FREE if you boil your own chicken
1/2 t. salt .01½ t. dried oregano .02¼ c. minced fresh parsley or 1 T. dried parsley .02
¼ c. lemon juice .05
2 T. capers, rinsed and chopped 1.00
2 T. chopped roasted pine nuts or almonds .75
First soak your brown rice in water, allow to soak while you are preparing the other ingredients, at least 15 minutes. Coat large non-stick skillet with spray. Add the oil and warm over medium heat. Add the chicken and cook for 5 minutes, or until lightly browned on both sides. Add the rice, broth, oregano, parsley, lemon juice and capers. Bring to a boil. Cover and simmer over low heat for the following:

Cover and simmer for 15 minutes. Cook until rice is soft and chicken is cooked through. Remove from heat and let stand for 5 minutes before lifting lid. Sprinkle with toasted pine nuts or almonds and serve.

To toast nuts place them in a dry non-stick skillet over a medium heat. Shake the skillet often for 3-5 minutes or until fragrant and golden.

Chili Kolaches $1.89

16 frozen yeast dinner rolls or homemade rolls (see recipe below) .64
10 oz. canned pinto beans, rinsed and drained or 1 1/2 c. cooked .20 if using beans you've cooked yourself
1 c. chunky salsa .75
1 t. chili seasoning mix .05
½ c. Shredded Cheddar Cheese .25

Preheat oven to 400, spray cookie sheet evenly. If using frozen yeast rolls place rolls on sheet. Cover with cloth and let thaw and rise about 4 hours.

If using homemade rolls use a dough ball about the size of a lime. Make 16 balls and place on greased cookie sheet.

Mix together beans, salsa & chili seasoning.

Make an indention in the center of each roll and spoon some of your bean mixture into the dip.

Add a bit of cheese to the top and bake 12-15 minutes. Remove and if desired brush a bit of butter to the outside of the bread. (I omit this step and they always turn out great.)

I use my favorite roll recipe instead of buying prepared rolls.

Family Favorite Rolls $1.28

1 T. yeast .20
1 T. sugar .01
½ c. Warm water free

Dissolve then add to mix:
½ c. oil .20
2 c. buttermilk (if you don’t have buttermilk use regular milk and add a tablespoon or two of vinegar. Let it sit for about 5 minutes and then it’s ready to be mixed together.) .20½ c. sugar .10½ t. baking soda .015 t. baking powder .051 t. salt .01
5 c. flour (approx. 2 ½ c. whole wheat flour 2 ½ c. all purpose flour ) .50

Knead well about 7 minutes. Store in the fridge for up to 2 weeks. Pull off what you need and bake at 350 for 15 minutes.

Make sure you go on over to Grocery Cart Challenge on Friday to find other great recipes.

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