* ~ Budget Cooking: Feed 4 for $10 ~ *

[dntbgmeb4cofe]

    

Feed 4 for $10.00

 

You'll feel good about feeding your family these creatively delectable recipes.

[dntbgmeb4cofe]

Greek-Style Pork Chops

Cut two pita rounds in half, and cut each half into quarters and toast. Serve the pita wedges with the pork chops.

Price: $2.46 per serving

Cut two pita rounds in half, and cut each half into quarters and toast. Serve the pita wedges with the pork chops.

 

Yield: 4 servings
Cost per Serving: $2.46

Ingredients

• 2  tablespoons  red wine vinegar, divided
• 1  teaspoon  dried oregano
• 2  teaspoons  olive oil, divided
• 2  garlic cloves, minced
• 4  (4-ounce) boneless center-cut loin pork chops
• 3/4  cup  plain fat-free Greek-style yogurt
• 1  tablespoon  chopped fresh dill
• 1/2  teaspoon  salt, divided
• 1 1/2  cups  diced plum tomatoes (about 2 medium)
• 1  cup  diced seeded cucumber
• 1/2  cup  diced red onion
• Cooking spray

Preparation

1. Combine 1 tablespoon red wine vinegar, oregano, 1 teaspoon olive oil, and garlic in a zip-top plastic bag. Add pork to bag, and seal. Marinate for 20 minutes at room temperature, turning after 10 minutes. Combine remaining 1 tablespoon vinegar, remaining 1 teaspoon oil, yogurt, 1 tablespoon dill, and 1/8 teaspoon salt, stirring well with a whisk. Cover and chill. Combine tomatoes, cucumber, and onion. Sprinkle tomato mixture with 1/8 teaspoon salt; toss to combine.

2. Heat a grill pan over medium-high heat. Coat pan with cooking spray. Remove pork from bag, and discard marinade. Sprinkle both sides of pork evenly with remaining 1/4 teaspoon salt. Add pork to pan, and cook for 4 minutes on each side or until desired degree of doneness. Remove pork from pan, and let stand for 2 minutes. Place 3/4 cup tomato mixture on each of 4 plates, and top each serving with 1 pork chop and about 3 tablespoons yogurt mixture.

Nutritional Information

Calories:

233

Fat:

9.3g (sat 2.8g,mono 4.8g,poly 0.8g)

Protein:

30.1g

Carbohydrate:

5.7g

Fiber:

1g

Cholesterol:

70mg

Iron:

1.2mg

Sodium:

361mg

Calcium:

74mg

[dntbgmeb4cofe]

Grilled Pork Tacos with Summer Corn and Nectarine Salsa

Price: $2.49 per serving

Be sure to zest your lime before you slice and juice it.

 

Total: 40 minutes
Yield: 4 servings (serving size: 2 tacos)

Ingredients

• 2  tablespoons  fresh lime juice, divided
• 1 1/2  tablespoons  extra-virgin olive oil, divided
• 4  (4-ounce) boneless center-cut loin pork chops
• 3/4  teaspoon  salt, divided
• 1/2  teaspoon  ground cumin
• 1/4  teaspoon  freshly ground black pepper
• 1  garlic clove, minced
• Cooking spray
• 1  ear shucked corn
• 1/4  cup  diced red bell pepper
• 1/2  cup  diced ripe nectarine
• 1/2  teaspoon  grated lime rind
• 1  minced seeded jalapeño pepper
• 8  (6-inch) corn tortillas
• 1  cup  shredded cabbage

Preparation

1. Preheat grill to medium-high heat.

2. Combine 2 teaspoons lime juice, 1 tablespoon oil, and pork in a zip-top plastic bag; seal. Marinate 10 minutes at room temperature. Remove pork from bag; discard marinade. Sprinkle both sides of pork with 1/2 teaspoon salt, cumin, pepper, and garlic. Place pork on a grill rack coated with cooking spray; grill 3 minutes on each side or until desired degree of doneness. Let stand 5 minutes. Slice pork into thin strips.

3. Lightly coat corn with cooking spray. Place corn on a grill rack coated with cooking spray; grill 6 minutes or until lightly charred, turning occasionally. Let corn stand 5 minutes; cut kernels from cob. Combine kernels, 2 teaspoons juice, remaining 1 1/2 teaspoons oil, remaining 1/4 teaspoon salt, bell pepper, and next 3 ingredients (through jalapeño) in a bowl; toss.

4. Place tortillas on a grill rack coated with cooking spray, and grill for 1 minute on each side or until lightly browned. Toss cabbage with remaining 2 teaspoons lime juice. Place 2 tortillas on each of 4 plates, and divide pork evenly among tortillas. Top each taco with about 1 tablespoon cabbage mixture and about 2 tablespoons salsa.

Nutritional Information

Calories:

332

Fat:

16.4g (sat 4.4g,mono 8.1g,poly 2g)

Protein:

21.6g

Carbohydrate:

27.1g

Fiber:

4.1g

Cholesterol:

60mg

Iron:

1.3mg

Sodium:

519mg

Calcium:

57mg

[dntbgmeb4cofe]

Summer Barley Salad

Serve this colorful summer salad with buttery lemon green beans.

Price: $1.91 per serving

Serve this colorful summer salad with buttery lemon green beans.

 

Yield: 4 servings (serving size: about 1 cup)
Cost per Serving: $1.91

Ingredients

• 1 1/2  cups  uncooked pearl barley
• 1  cup  fresh corn kernels (about 2 ears)
• 1  cup  diced seeded plum tomato (about 2 small)
• 1/2  cup  chopped green onions
• 1/4  cup  chopped fresh flat-leaf parsley
• 20  kalamata olives, pitted and coarsely chopped
• 3  tablespoons  fresh lemon juice
• 2  tablespoons  olive oil
• 1/4  teaspoon  salt
• 1/4  teaspoon  freshly ground black pepper
• 1  garlic clove, minced
• 3/4  cup  (3 ounces) crumbled feta cheese

Preparation

1. Cook barley according to package directions, omitting salt. Drain and rinse with cold water; drain. Cool completely. Combine barley, corn, and next 4 ingredients (through kalamata olives) in a bowl. Combine juice and next 4 ingredients (through garlic), stirring well with a whisk; drizzle over barley mixture. Toss to coat. Sprinkle with cheese.

Nutritional Information

Calories:

494

Fat:

18.5g (sat 4.9g,mono 9.8g,poly 1.9g)

Protein:

13.5g

Carbohydrate:

73.8g

Fiber:

13.7g

Cholesterol:

19mg

Iron:

2.9mg

Sodium:

704mg

Calcium:

152mg

[dntbgmeb4cofe]

Edamame Succotash

If you can't find frozen, shelled edamame (green soybeans), substitute the more traditional lima beans. Serve with a baguette and Neufchâtel cheese.

Price: $2.47 per serving

Total: 30 minutes
Yield: 4 servings (serving size: 1 1/4 cups)
Cost per Serving: $2.47

Ingredients

• 1  slice center-cut bacon
• 1  tablespoon  butter
• 2  cups  chopped sweet onion
• 2  cups  fresh corn kernels (about 3 ears)
• 1  (16-ounce) bag frozen, shelled edamame, thawed
• 2  tablespoons  red wine vinegar
• 1/2  teaspoon  salt
• 1/2  teaspoon  freshly ground black pepper
• 1/2  teaspoon  sugar
• 3  plum tomatoes, coarsely chopped
• 1  red bell pepper, seeded and coarsely chopped
• 3  tablespoons  torn basil

Preparation

1. Cook bacon in a nonstick skillet over medium heat until crisp. Remove bacon from pan, reserving 2 teaspoons drippings in pan; coarsely chop bacon.

2. Increase the heat to medium-high. Melt butter in drippings in pan. Add onion; sauté 3 minutes, stirring occasionally. Add corn kernels; sauté for 3 minutes or until lightly charred. Add edamame, and sauté for 3 minutes, stirring occasionally. Stir in vinegar and next 5 ingredients (through bell pepper); cook 30 seconds, stirring occasionally. Sprinkle with bacon and basil.

Nutritional Information

Calories:

300

Fat:

12.1g (sat 3.3g,mono 3.3g,poly 3.6g)

Protein:

17.9g

Carbohydrate:

37.2g

Fiber:

10g

Cholesterol:

10mg

Iron:

0.9mg

Sodium:

386mg

Calcium:

28mg

[dntbgmeb4cofe]

Spicy Corn and Crab Chowder

Claw meat tends to be slightly darker than pristine lump crab, but it lends a robust flavor. Serve with corn muffins. Purchase a boxed corn muffin mix for maximum efficiency.

Price: $2.41 per serving

Claw meat tends to be slightly darker than pristine lump crab, but it lends a robust flavor. Serve with corn muffins. Purchase a boxed corn muffin mix for maximum efficiency.

 

Yield: 4 servings (serving size: about 1 3/4 cups)
Cost per Serving: $2.41

Ingredients

• 1  medium poblano chile
• 1  tablespoon  butter
• 1  cup  finely chopped onion
• 1/2  teaspoon  salt
• 1/2  teaspoon  sugar
• 1/4  teaspoon  ground red pepper
• 1  (16-ounce) package frozen corn kernels, thawed
• 1  cup  half-and-half, divided
• 1  (8-ounce) russet potato, peeled and chopped
• 2  cups  water
• 2  tablespoons  all-purpose flour
• 1  cup  2% reduced-fat milk
• 1  (8-ounce) container crab claw meat, shell pieces removed

Preparation

1. Preheat broiler.

2. Place poblano on a foil-lined baking sheet. Broil 8 minutes on each side or until blackened. Place pepper in a small zip-top plastic bag; seal. Let stand 10 minutes. Peel and chop.

3. Melt the butter in a Dutch oven over medium-high heat. Add onion and next 3 ingredients (through red pepper) to pan; sauté 4 minutes, stirring occasionally. Add corn; sauté 2 minutes. Remove 3/4 cup corn mixture from pan. Combine 3/4 cup corn mixture and 3/4 cup half-and-half in a blender; process until smooth. Add potato to pan; sauté 1 minute. Stir in 2 cups water; bring to a boil. Cook 4 minutes or until potato is almost tender. Reduce heat to medium.

4. Combine remaining 1/4 cup half-and-half and flour in a small bowl, stirring until smooth. Add flour mixture to pan. Cook 1 minute, stirring constantly. Return corn puree to pan. Stir in poblano, milk, and crab; bring to a simmer. Cook 3 minutes, stirring frequently.

Nutritional Information

Calories:

375

Fat:

11.8g (sat 6.7g,mono 3.4g,poly 0.6g)

Protein:

22.2g

Carbohydrate:

47.6g

Fiber:

4.4g

Cholesterol:

82mg

Iron:

1.7mg

Sodium:

597mg

Calcium:

233mg

[dntbgmeb4cofe]

Easy Grilled Chicken Salad

Serve this main-dish salad over fresh spinach. Regular spinach is the least expensive option, but you'll have to remove the stems. If time is your main concern, buy baby spinach.

Price: $2.28 per serving

Serve this main-dish salad over fresh spinach. Regular spinach is the least expensive option, but you'll have to remove the stems. If time is your main concern, buy baby spinach.

 

Yield: 4 servings (serving size: 1 1/4 cups)
Cost per Serving: $2.28

Ingredients

• 4  (6-ounce) skinless, boneless chicken breast halves
• 1  tablespoon  olive oil
• 1/2  teaspoon  salt
• 1/2  teaspoon  freshly ground black pepper
• Cooking spray
• 1/3  cup  finely chopped celery
• 1/3  cup  sweetened dried cranberries
• 1/4  cup  chopped pecans, toasted
• 3  green onions, thinly sliced
• 3  tablespoons  light sour cream
• 3  tablespoons  canola mayonnaise
• 2  teaspoons  fresh lemon juice

Preparation

1. Preheat grill to medium-high heat.

2. Brush both sides of chicken evenly with oil; sprinkle with salt and pepper. Place chicken on a grill rack coated with cooking spray; grill 6 minutes on each side or until done. Let stand 10 minutes; shred. Place chicken in a large bowl. Add celery and next 3 ingredients (through green onions); toss.

3. Combine sour cream and remaining ingredients, stirring well. Add sour cream mixture to chicken mixture; toss to coat.

Nutritional Information

Calories:

391

Fat:

22g (sat 3.4g,mono 11.4g,poly 5.1g)

Protein:

36.1g

Carbohydrate:

11.5g

Fiber:

1.8g

Cholesterol:

101mg

Iron:

1.6mg

Sodium:

469mg

Calcium:

59mg

[dntbgmeb4cofe]

Fettuccine with Mussels

Look for the small airline-sized bottles of wine that are packaged in 4-packs—they're the most economical way to buy wine when you just need a small amount for cooking.

Price: $2.46 per serving

Look for the small airline-size bottles of wine that are packaged in 4-packs—they're the most economical way to buy wine when you just need a small amount for cooking.

 

Total: 27 minutes
Yield: 4 servings (serving size: about 2 cups)

Ingredients

• 8  ounces  uncooked fettuccine
• 2  tablespoons  butter
• 1/2  cup  finely chopped onion
• 6  garlic cloves, coarsely chopped
• 1/2  cup  dry white wine
• 3  plum tomatoes, chopped
• 1/3  cup  bottled clam juice
• 1 1/2  pounds  mussels, scrubbed and debearded
• 1/4  cup  chopped fresh flat-leaf parsley

Preparation

1. Cook pasta in boiling water until almost al dente; drain through a sieve over a large bowl. Reserve 1/3 cup pasta cooking water.

2. Melt butter in a large skillet over medium heat. Add onion to pan; cook 4 minutes, stirring occasionally. Add garlic to pan; cook 1 minute, stirring constantly. Add wine to pan; cook 3 minutes or until the liquid evaporates, stirring occasionally. Add tomatoes; cook 2 minutes, stirring occasionally. Stir in reserved pasta cooking water and clam juice; bring to a boil. Add mussels; cover and cook 4 minutes or until mussels open. Discard any unopened shells. Add cooked pasta to the tomato mixture; cook 1 minute or until thoroughly heated, tossing well to combine. Sprinkle with parsley. Serve immediately.

Nutritional Information

Calories:

415

Fat:

10.1g (sat 4.5g,mono 2.3g,poly 1.2g)

Protein:

27g

Carbohydrate:

54g

Fiber:

2.9g

Cholesterol:

58mg

Iron:

8.6mg

Sodium:

530mg

Calcium:

76mg

[dntbgmeb4cofe]

Chicken and Rice Casserole

Although the yellow and green squash give this one-dish meal a colorful appearance, you can use one or the other, if you prefer.

Price: $2.16 per serving

Although the yellow and green squash give this one-dish meal a colorful appearance, you can use one or the other, if you prefer.

 

Yield: 4 servings (serving size: 1 1/4 cups)
Cost per Serving: $2.16

Ingredients

• Cooking spray
• 1  cup  chopped onion
• 1  (8-ounce) bone-in chicken breast half, skinned
• 1/2  teaspoon  black pepper, divided
• 1  (14-ounce) can fat-free, less-sodium chicken broth
• 1  tablespoon  butter
• 1  (8-ounce) zucchini, halved lengthwise and thinly sliced
• 1  (8-ounce) yellow squash, halved lengthwise and thinly sliced
• 2  cups  cooked long-grain white rice
• 1  teaspoon  minced fresh rosemary
• 1 1/2  tablespoons  all-purpose flour
• 1 1/2  cups  2% reduced-fat milk
• 1/2  cup  (2 ounces) grated fresh pecorino Romano cheese, divided
• 1/4  teaspoon  salt

Preparation

1. Preheat oven to 350°.

2. Heat a large saucepan over medium-high heat. Lightly coat pan with cooking spray. Add onion to pan; sauté 5 minutes, stirring occasionally. Sprinkle chicken with 1/4 teaspoon pepper; add chicken, meaty side down, to pan. Cook 6 minutes or until browned; turn chicken over. Add broth to pan. Reduce heat, cover, and simmer 15 minutes or until chicken is done. Remove chicken from pan, reserving broth in pan. Let chicken stand 10 minutes. Remove chicken from bones; shred. Discard bones. Place chicken in a large bowl.

3. Bring broth to a boil; cook, uncovered, until reduced to 1/2 cup (about 10 minutes). Add broth mixture to chicken. Melt butter in pan over medium-high heat. Add squash to pan; sauté 3 minutes or until lightly browned, stirring frequently. Add squash mixture, rice, and minced rosemary to the chicken mixture, and toss gently to combine.

4. Place flour in a medium saucepan over medium heat. Gradually add milk, stirring until smooth; bring to a boil. Cook 1 minute or until thick, stirring constantly with a whisk. Remove from heat; let stand 30 seconds. Add 1/4 cup cheese; stir with a whisk until smooth. Add remaining 1/4 teaspoon pepper, milk mixture, and salt to chicken mixture; stir to combine. Spoon chicken mixture into a broiler-safe 8-inch ceramic baking dish coated with cooking spray. Sprinkle remaining 1/4 cup cheese over rice mixture; bake at 350° for 20 minutes or until thoroughly heated. Remove casserole from oven.

5. Preheat broiler.

6. Broil casserole 5 minutes or until golden.

Nutritional Information

Calories:

337

Fat:

9.7g (sat 5.7g,mono 2.7g,poly 0.6g)

Protein:

23.9g

Carbohydrate:

38.2g

Fiber:

2.8g

Cholesterol:

56mg

Iron:

2.3mg

Sodium:

592mg

Calcium:

331mg

[dntbgmeb4cofe]

Warm Pasta Salad with Shrimp

If you prefer to serve this salad chilled, make it up to a day ahead, toss, and refrigerate until you're ready to serve.

Price: $2.07 per serving

Toss warm pasta with the tangy dressing so it will absorb more flavor. If you prefer to serve this salad chilled, make it up to a day ahead, toss, and refrigerate until you're ready to serve.

 

Yield: 4 servings (serving size: about 2 cups)
Cost per Serving: $2.07

Ingredients

• 3  cups  uncooked farfalle (bow tie pasta)
• 1/4  cup  fresh lemon juice
• 1 1/2  tablespoons  Dijon mustard
• 1  teaspoon  minced fresh garlic
• 1/4  cup  olive oil
• 1/2  teaspoon  kosher salt
• 1/2  teaspoon  freshly ground black pepper
• Cooking spray
• 12  ounces  medium shrimp, peeled and deveined
• 1 1/2  cups  chopped fresh spinach
• 1  cup  canned cannellini beans, rinsed and drained
• 1/4  cup  minced red onion
• 2  tablespoons  chopped capers

Preparation

1. Cook pasta according to package directions, omitting salt and fat; drain.

2. Combine juice, mustard, and garlic in a small bowl, stirring well with a whisk. Gradually add oil, stirring constantly with a whisk. Stir in salt and pepper.

3. Heat a large nonstick skillet over medium-high heat. Coat pan with cooking spray. Add shrimp to pan; cook for 2 minutes or until done. Stir in spinach, cannellini beans, red onion, and 2 tablespoons capers; toss to combine. Add the pasta and juice mixture to shrimp mixture; toss.

Nutritional Information

Calories:

487

Fat:

16.4g (sat 2.4g,mono 10.1g,poly 2g)

Protein:

28.9g

Carbohydrate:

56.2g

Fiber:

4.9g

Cholesterol:

129mg

Iron:

5.6mg

Sodium:

664mg

Calcium:

103mg

[epoh]

Saved this thread. Lots of great recipes!