Monthly Archives: May 2015

hearty chicken soup

The One Step, Two Meal Chicken Shuffle

This week’s meal plan is about saving you time, reducing your stress at the end of the day, and eating on a budget.  But most importantly, it’s about eating for your health by emphasizing fiber, lean protein and lots of non-starchy veggies.  The previous post featured different ways of preparing pork and beans for a week’s worth of meals for a family of four.  The spot light this week will be on quick, healthy chicken meals with barley.  Barley is my recommended substitute for rice since it is much higher in fiber- 8 grams in 1/2 cup serving- and one of the best grains for lowering the bad LDL cholesterol.

Barley

Barley has 8 grams of fiber per 1/2 cup!

 

Again, my approach is to prepare as many ingredients up front to be used in several recipes during the week.  And don’t be afraid to even double my recipes; they can always be frozen.  Your freezer is also your stress reducer.  Just make sure you date each item that goes in the freezer and know how long it is safe to keep in there.

Quick Healthy Chicken Meals

With the help of slow cooking and using a crock-pot you will prepare the chicken two different ways for four to five different meals.  You will also make all the barley needed for the whole week which will save you steps for the soup as well as for the Tikki Masala.  I will give you tips on preparing different steps of each meal to help you complete everything at the same time and also get you started on the next day’s meal.  This is what I mean by the one step, two and even three or four meal shuffle!  That is what I call a stress reducer.  You could even make extra barley and freeze it for another time.

#1.  Roasted Lime Chicken with Barley and Roasted Vegetables

Ingredients

  • 1 Large Capon Chicken – 7-8#
  • 1 lime
  • 1 head garlic
  • 1 large onion
  • 1 large (30 oz) bag of barley (I like Bob’s Red Mill)
  • 2 heads cauliflower
  • 5 cups broccoli
  • 2 tbsp olive oil
  • 1 tsp turmeric
  • 1/2 tsp garlic powder
  • Salt and pepper to taste

Preheat the oven to 275.  Rinse  the chicken in cold water and then pat it dry, setting aside the paper bag with the neck and organs stuffed inside the chicken.  Cut up the lime into small 1/2 inch pieces and the onion into eight pieces.  Take half the head of garlic and cut the cloves in half.  Stuff the chicken with all the cut up ingredients and place in a roasting pan.  Bake in the 275 oven for 30 minutes per pound – four hours for a 8 pound capon.  Baste 5-6 times once the pan starts to collect drippings in the last two hours.

Cook the barley in the last hour of roasting the chicken.  Place the barley in a large pot with 12 cups of water and bring to a boil on high.  Then turn the heat down to low, cover and let simmer for an hour.

Right before the chicken is done, turn up the oven to 400 while you prepare the vegetables.  You are preparing enough for 3 meals as a time-saving tip.  Cut up the broccoli and cauliflower into 2-3″ pieces and put in a bowl.  Toss with the olive oil and spices and place on a cookie sheet.  Remove the chicken from the oven and roast the vegetables in the for 25 minutes.

While the vegetables are cooking, cut up the chicken, setting aside all the lime, onion and garlic stuffed inside.  Fill a large pot with at least 12-14 cups of water and place all the bones, skin, pan drippings and the neck and organs and bring to a boil.  Turn down to low, cover and simmer for a couple of hours.  Remove the bones, skin and organs and refrigerate over night to let the fat congeal to skim off in the morning.  Save half the chicken, the lime stuffing and 2/3 of the barley and the roast vegetables for the soup and the Tikki Masala.

Nutritional Breakdown based on 5 oz of chicken, 1/2 cup barley, 3/4 cup broccoli, 3/4 cup cauliflower.  Total Calories:  470 calories,  Total Fat: 14g,  Total Carbs: 45g,  Fiber: 12g, Protein: 40g

#2.  Sublime Chicken Barley Soup

Ingredients

  • Rest of the roasted chicken
  • Broth from simmering the bones
  • Lime, onions, garlic stuffing (from last night’s meal)
  • 1 1/2 cups each of broccoli and cauliflower (the rest set aside from last night’s meal)
  • 1 bag frozen fiesta vegetable
  • 1 box frozen chopped spinach thawed in frig (take out the night before)
  • 1/2 tsp salt
  • Pepper to taste
  • 2 cups of the cooked barley
  • 14 oz can of chopped tomatoes

An hour before you want to eat dinner skim the fat off the broth and set aside 2 cups for tomorrow’s dinner.  Put the other ingredients in the pot with broth and stir together.  Let simmer on low with the lid until the frozen vegetables are soft.  Go for a walk and dinner will be ready!  Serve with some whole grain rolls, Wasa or Akmak crackers or my Whole Wheat Popovers.

Nutritional Breakdown based on 2 1/2 cup serving of soup (containing about 3 oz of chicken):  Total calories: 430, Total fat: 4g,  Total Carbs: 55g, Fiber: 13g, Protein: 29g

#3.  Barbecue Chicken with Orange Zest Cole Slaw

Ingredients 

  • 12 boneless chicken breasts ( you will set aside 8 of them for the next two meals)
  • 2 cups chicken bouillon
  • 1/2 cup BBQ sauce

Take the boneless chicken breasts and place them in the crock-pot with 2 cups of the reserved chicken stock, 1/2 tsp each of salt and pepper.  Cook on low for 8 hours.  When the chicken is done, remove 8 of the breasts and refrigerate for the next meals.   Shred the other four with a fork and place in a bowl with the BBQ sauce.  Serve on top of a whole grain hot dog bun with the Cole Slaw (below) on the side and some sliced apple spritzed with fresh lime juice.

Cole Slaw

  • 1/2 large or 1 whole small green cabbage
  • 2 large carrots
  • 2 tbsp vinegar
  • 1/4 cup orange juice concentrate
  • 2 tbsp olive oil
  • 1/2 tsp salt

Take cabbage and slice as thinly as possible with a large kitchen knife and then go across each layer so you have one inch thin strips.  Grate the carrots and mix in with the cabbage.  You will have to thaw the orange juice concentrate.  Take the leftover and put in separate containers and refreeze for another time.  Mix the liquid ingredients in a separate bowl and pour over the slaw and toss together.  Use half of the Cole Slaw for this meal and save the rest for tomorrow’s meal.

As a time-saving tip (but it will be more expensive) you can use prepared Cole Slaw mix but you will need to buy two bags for the two different meals.  I prefer a finer grated slaw so I like to make my own and make enough for tomorrow night’s meal as well.

Nutritional Breakdown for 1 breast BBQ chicken in whole wheat hot dog bun:  Total calories: 310, Total fat: 4.4g,  Total Carbs: 25g, Fiber: 3g, Protein: 45g

Nutritional Breakdown of Cole Slaw:  Total calories: 86, Total fat: 3.6g,  Total Carbs: 13g, Fiber: 2.2g, Protein: 1.7g

#4. Chicken Burrito Wrap

Ingredients

  • 4 cooked chicken breasts shredded
  • 1 14 oz can black beans (or ones from the pork and beans menu if you make extra and froze them)
  • Cole slaw ( 1 bag or the rest from last night’s meal)
  • Salsa
  • 1 thinly sliced avocado (1/4 for each burrito)
  • 4 10″ whole grain wraps

If you followed by directions up to here you have all the ingredients that you worked with earlier and you just need to put them all together.  You could top with some freshly grated cheese but that will add calories and saturated fat.  Personally, this mixture could only be improved by squeezing some fresh lime juice over the ingredients before you close up the wrap!  It’s a whole meal in your hands.  To reduce the calories, skip the avocado and use a smaller tortilla wrap.

Nutritional Breakdown of Chicken Burrito Wrap:  Total calories: 589, Total fat: 18.6g,  Total Carbs: 58g, Fiber: 12g, Protein: 49g

5. Tikki Masala

Ingredients

  • 4 cooked and shredded chicken breasts (the remainder of the crock-pot chicken)
  • 1 tbsp olive oil
  • 1 diced onion
  • 1 apple cut into small pieces
  • 1 14 oz can of diced tomatoes
  • 1 cup plain fat-free Greek yogurt
  • 1 tsp turmeric
  • 2 tsp Garam Masala ( a group of premixed Indian spices)
  • 2-3 cups each of broccoli and cauliflower (the rest of the roasted vegetables from earlier)
  • 2 cups cooked barley ( the rest of the barley from the first meal)

Saute the onion in a 14″ skillet with 1 tbsp olive oil on medium heat.  If you did not make enough broccoli and cauliflower earlier, then use a frozen bag of each vegetable and add to the sautéed onion, and cover with a lid for one minute.  Add the apple and shredded chicken.  In a mixing bowl, combine the Greek yogurt, diced tomatoes and the spices and mix well.  Pour over the ingredients in the skillet and stir together.  Turn the heat off, cover and let sit for 10 minutes.  Served over the warmed barley.

Nutritional Breakdown of Tikki Masala:  Total calories: 415, Total fat: 4g,  Total Carbs: 50g, Fiber: 8g, Protein: 48g

The One Step, Multi-Meal Shuffle

These quick, healthy chicken meals are delicious, affordable and can be done with time-saving tips.  Even though you are eating chicken 5 different nights you will be experiencing then in completely different ways with different spices and delivery systems.  And if the idea of 5 nights of chicken doesn’t appeal to you, you could swap the crock-pot chicken recipes with some of the pork and bean recipes if you were willing to freeze some of the earlier ones.  It takes a little more planning but it can be done.  You could also roast 2 chickens or double the crock-pot chicken and freeze some of the meat.  This doesn’t take any more time, just more ingredients and your freezer.  This is where you can take advantage of sales and buy things in bulk for even more cost savings.  It just takes thinking beyond today to save you time and money tomorrow.  Now that’s my kind of One Step, Multi-meal Shuffle that keeps me at a healthy weigh today!

 

 

 

 

eating healthy on a budget

Making Quick, Healthy Meals On A Budget

In the last post I discussed how making extra portions of meal components can be re-purposed as time-saving steps to making your future meals quickly.  This process not only saves time but it is much healthier and costs no more money than buying your meals from fast food restaurants.  It just takes getting in the rhythm of making quick, healthy meals on a budget – to save time and money.

Expand Your Cooking Window Stride

People tend to wait and think about dinner when they get home for work when they are tired, hungry and not always in the mood to wait an hour for the meal to be ready.  This is not fast food.  By expanding outside that hour after work and using night-time and slow cookers, meal preparation time is shortened and the food is on the table before the thought of cheese and crackers or bag of chips can enter the mind.  With all the scare of BPA lined cans and the fact that buying dried beans (13 servings costs $1.50) is a fraction of the cost of canned beans, the work of preparing your own beans is eliminated by letting time do the work overnight.  The chili recipe I mentioned can be made in ten minutes of your time  and be ready to eat once you come in the door at the end of the day.  The slow cooker can contain an entire meal – the protein, carb and non-starchy vegetable(s) whether it’s a stew, a chili or just a layering of meat, starch and veggies.  Now that’s one way of making quick, healthy meals on a budget.

Triple The Volume Like The Jitterbug Beat

1-2-3, 1-2-3, back step.  1-2-3, 1-2-3, back step.  I always loved the Jitterbug because of all the quick steps that are packed into the beat.  It’s the same idea with my time-saving tips in meal  preparation.  When I cook I make extra of everything and rarely throw anything away.  I always make extra of everything – rice, beans, soups, and even casseroles and freeze them.  It takes as much time to make 8 cups of soup as two gallons.  The same with beans and certainly anything that goes in a crock pot.  Talk about the ultimate fast food.  “Hmmm, I won’t have any time to prepare dinner tonight – I think I’ll take out that stew I made a month ago.”

The Real Cost Of Your Fast Food Shuffle

Here is my shopping list with prices of the meals I discussed in the last post for my pork and beans theme meals that made enough for 20 meals:

  • 2 pork tenderloins 1.2 # each (they were on sale) $3.70 each
  • Seasoning for pork tenderloin if you buy: Tony Chachere’s Creole seasoning on sale for $.99
  • 1 large package baby leaf spinach – $3.99
  • 1 bag dried black beans $1.50
  • 2 packages ground turkey breast (each 1.3#) at $5 per package
  • 1 28 oz. can of diced store brand tomatoes $1.00
  • 12 oz can of store brand tomato paste $.99 (Hunts was $1.49)
  • 2 bags of frozen chopped spinach store brand $1.50 each
  • 1 bag of onions $2.30
  • Applegate organic hotdogs (7 per package) $6.29
  • Whole grain store brand hot dog buns $3.49
  • Lemon $.69
  • Frozen corn – $.99
  • Cider vinegar 32 oz $1.69
  • olive oil 17 oz. 4.99
  • Corn meal $1.50 (Indian Head brand was $.75 a pound, Quaker brand was $1.49)
  • King Arthur whole wheat flour 5# bag – $3.99
  • 1 dozen store brand eggs $2.19
  • Greek plain fat-free yogurt store brand$ 4.99
  • Romaine head $1.99
  • Avocado $1.50
  • Kalamata olives 6 oz $3.99
  • Container of organic arugula $2.99
  • Green cabbage head $.79 a pound – $2.31

Total cost: $74.76 (And the extra olive oil and vinegar as well as the ingredients for the cornbread – the corn meal, flour, eggs and yogurt – will leave plenty remaining for other purposes.)

These ingredients make at least five dinners for 4 people.  That’s $75 for 20 healthy, filling, satisfying meals that will not raise your cholesterol or cause any regrets later.  Even if you were to get 20 whopper value meals at Burger King at $6.09 it would cost you over $120 and how would you feel after eating that kind of fast food?  And with my “fast food” you will be getting much less saturated fat, more vitamin and mineral rich vegetables, eating organic where it counts, and getting some healthy fats from the olives, olive oil and avocado.

The key to keeping food costs down is to compare unit prices, shop store brands as much as possible and buy meats on sale.   Cost saving tips are to buy in larger quantities – you pay more upfront but it will save you money in the long run – as much as 40%.  I have my favorite stores for certain items.  I like to go to Christmas tree shop to get their 99 cents spices, Reny’s to get Bob’s Red Mill products and Trader Joe’s to get their nuts and nitrate-free bacon.

Finding Your Rhythm Of Making Quick, Healthy Meals On A Budget

Making healthy meals quickly takes looking beyond the traditional cooking window – letting time do some of the work.  Slow cookers are huge time savers as well as making things in volume and freezing.  I often hear eating healthy is expensive.  Well, as you can see, my menu costs less than a meal at Burger King.  And it will nourish your body and even give you the energy in case you want to dance the night away!!