eatingwell on a budget

8/10/2019 EatingWell on a Budget

1/10


2/10

Green Pizza

zChange up whatyou puton yourpizzaand trycooler-weather vegetables likebroccoliandarugulaas toppings.Arugulaadds a slightly bitter,pepperytaste, butyou canuse

whichevergreens are in seasonand thebest buy at themarket.For a milderflavor, swapin spinach orevenchard forthe arugula.Servewitha simplegreen salad.

1 poundpreparedpizzadough,preferablywhole-wheat(seeNote,page 199)2 cupschoppedbroccoliflorets

1

4

cupwater5 ouncesarugula,any toughstemsremoved,chopped(about6cups)Pinchof saltFreshlyground pepperto taste

12 cupprepared pesto1 cupshreddedpart-skimmozzarellacheese

1. Positionoven rack in thelowest position;preheat to 450F. Coat a large bakingsheetwith cooking spray.

2. Roll outor stretch doughon a lightly floured surface to aboutthe size of thebakingsheet. Transfer to thebaking sheet.Bake until puffedand lightly crispedonthe bottom, 8 to 10minutes.

3. Meanwhile, cookbroccoliand waterin a largeskilletover medium heat,covered,until thebroccoli is crisp-tender, about 3 minutes. Stir in arugula and cook,stirring,until wilted, 1 to 2 minutes more.Season with salt andpepper.

4. Spreadpestoevenlyoverthe crust.Topwith thebroccoli mixtureand sprinklewithcheese. Bake untilthe crustis crispyandgolden andthecheese ismelted,8 to10minutes.

MAKES 6 SERVINGS.

Stor

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Pizza, Pasta &

ACTIVE

TOTAL:

PER SE

323calo

mono);1

carbohyd

511mg s

NUTRIT

VitaminC

(34%dv

HiW

THEATINENTERSP
http://eatingwell.com/shophttp://eatingwell.com/shop


3/10

Turkish Pasta with Bison Sauce

Who says budget cant be sophisticated? Sweet aromatic spices, cilantro, mint and lemonmarry well with ground bison in this delicious pasta sauce. Lean ground beef or turkeywould also work well. (Photograph: front cover.)

2 tablespoons extra-virgin olive oil112 cups finely chopped onion

1 cup finely chopped carrot12 cup finely chopped celery1 tablespoon minced garlic2 tablespoons paprika1 teaspoon ground coriander1 teaspoon kosher salt1 teaspoon freshly ground pepper, plus more to taste

12 teaspoon ground cumin14 teaspoon ground cinnamon1 pound ground bison (see Notes)

12 cup pomegranate juice

1 14-ounce can diced tomatoes1 cup chopped fresh cilantro, divided1 tablespoon chopped fresh mint1 tablespoon lemon juice, plus more to taste1 pound whole-wheat wide pasta, such as pappardelleorfettuccine

12 cup nonfat plain yogurt, preferably Greek-style ( see Notes)

1. Put a pot of water on to boil.

2. Heat oil in a large, high-sided skillet or Dutch oven over medium heat. Addonion, carrot and celery; cook, covered, stirring occasionally, until softened,about 10 minutes. Add garlic and cook, stirring, for 1 minute more. Stir inpaprika, coriander, salt, pepper, cumin and cinnamon. Cook, stirring, until thevegetables are well coated and the spices are fragrant, about 45 seconds.

3. Increasetheheat tomedium-highand addbison.Cook,stirringand breakingit upwith a woodenspoon, untilno longerpink, 4 to 6 minutes.Add pomegranatejuiceand scrape up any browned bits. Stir in tomatoes and their juice, 34 cup cilantro,mint and 1 tablespoon lemon juice. Bring to a simmer. Reduce heat; cook,uncovered, maintaining a gentle simmer and stirring occasionally, for 15 min-utes. Add a little water if the sauce gets too thick; if its too thin, increase the heatand boil for a few minutes. Season with more pepper and lemon juice, if desired.

4. Meanwhile, cook pasta in boiling water until just tender, about 9 minutes oraccording to package directions. Drain and divide among 8 shallow bowls. Spoonthe sauce over the pasta and garnish with a dollop of yogurt and a sprinkle of the

remaining cilantro.

MAKES 8 SERVINGS.

Pizza, Pasta &

ACTIVE

TOTAL:

TO MAK

refrigera

up to 3 d

sauce wit

PER SE

380 calo

mono); 3

carbohyd

280 mg s

NUTRIT

Vitamin A

(27% dv)

(23% dv)

HiW

NOTES:

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THEATINENTERSP


4/10

Savory Orange-Roasted Tofu &Asparagus

zIf youve never had roasted tofu before, heres a great way to start. Toss tofu and asparagusin a tangy orange- and basil-scented sauce, made rich and savory with miso. While miso

can be a bit pricy, it is an excellent ingredient to add to marinades, dressings and sauces,and once opened, it keeps for a year or more in the refrigerator. Serve this dish with brownrice or couscous and an orange-and-fennel salad.

1 14-ounce package extra-firm water-packed tofu, drained2 tablespoons red miso (see Note), divided2 tablespoons balsamic vinegar, divided4 teaspoons extra-virgin olive oil, divided1 pound asparagus, trimmed and cut into 1-inch pieces3 tablespoons chopped fresh basil1 teaspoon freshly grated orange zest

14 cup orange juice14 teaspoon salt

1. Preheat oven to 450F. Coat a large baking sheet with cooking spray.

2. Cut tofu into 12-inch cubes and pat dry. Whisk 1 tablespoon miso, 1 tablespoonvinegar and 2 teaspoons oil in a large bowl until smooth. Add the tofu; gently tossto coat. Spread the tofu in an even layer on the prepared baking sheet. Roast for15 minutes. Gently toss asparagus with the tofu. Return to the oven and roastuntil the tofu is golden brown and the asparagus is tender, 8 to 10 minutes more.

3. Meanwhile, whisk the remaining 1 tablespoon miso, 1 tablespoon vinegar, 2teaspoons oil, basil, orange zest, orange juice and salt in the large bowl untilsmooth. Toss the roasted tofu and asparagus with the sauce and serve.

MAKES 3 SERVINGS, 114 CUPS EACH.

ACTIVE TIME: 25 minutes

TOTAL: 40 minutes

PER SERVING:

202 calories; 12 g fat (2 g sat, 6 g

mono); 0 mg cholesterol; 13 g

carbohydrate; 13 g protein; 5 g fiber;

643 mg sodium; 421 mg potassium.

NUTRITION BONUS:

Folate (36% daily value), Vitamin C

(30% dv), Calcium (29% dv), Vitamin

A (19% dv), Iron (17% dv),

Magnesium (16% dv).

HiW HiF HH

NOTE:

Red miso (akamiso) is a salty

fermented paste made from barley or

rice and soybeans. Find it in the

refrigerated section near tofu. Use it for

sauces, marinades or soup. Store in the

refrigerator for up to 1 year.

70 EatingWell on a Budget

BUYTHIS BOOK!EATINGWELL.COM/SHOPENTERSPECIALCODEEWPRM1 ATCHECKOUT

2008, 2010EATINGWELL, INC.


5/10

Beer-Barbecued Chicken

Heres our s pin on the roast-a-chicken-on-top-of-a-can-of-beer technique thats popularwith barbecue aficionados. The beer keeps the meat juicy and a smoky-flavored spice rubboth under and over the skin gives it extra flavor. To keep calories and fat in check, removethe skin before serving.

1 tablespoon smoked paprika (see Note)2 teaspoons dried oregano

112 teaspoons salt1 teaspoon packed dark brown sugar1 teaspoon ground cumin

12 teaspoon onion powder12 teaspoon garlic powder12 teaspoon ground chipotle chile (see Note)12 teaspoon freshly ground pepper1 4-pound chicken, giblets removed1 12-ounce bottle beer, preferably pale ale orAmerican lager, divided

1. Preheat a gas grill (with all burners lit) to 400F or build a fire in a charcoal grilland let it burn down to medium heat (about 400F).

2. Combine paprika, oregano, salt, brown sugar, cumin, onion powder, garlic pow-der, chipotle chile and pepper in a small bowl.

3. Trim any excess skin from chicken. Loosen the skin over the breast and thighmeat. Rub the spice mixture under the skin onto the breast meat and leg meat, a

little on the skin and inside the cavity. Tuck the wings under the body and tie thelegs together with kitchen string.

4. If using a gas grill, turn off one burner (leaving 1 to 2 burners lit, depending onyour grill). If using a charcoal grill, move the coals to one side. Wearing an ovenmitt, carefully place a drip pan under the grill rack on the unheated side. Place thechicken breast-side down on the rack over the pan. Pour half the beer into thecavity (its OK if some drips out into the pan).

5. Close the lid and roast undisturbed for 45 minutes.

6. Turn the chicken breast-side up. Pour the remaining beer into the cavity. Coverand continue roasting until an instant-read thermometer inserted into the thick-est part of the thigh, without touching bone, registers 165F, 30 to 45 minutesmore. Transfer the chicken to a clean cutting board; let rest for 10 minutes.Remove the string before carving.

MAKES 6 SERVINGS.


TOTAL: 134 hours

EQUIPMENT: Kitchen string, metal or

foil drip pan

PER 3-OUNCE SERVING

(WITHOUT SKIN):



carbohydrate; 25 g protein; 1 g fiber;

656 mg sodium; 250 mg potassium.

HiW HH

NOTE:

Smoked paprika and ground chipotle

chile can be found in the spice section

of well-stocked supermarkets or online

at penzeys.com.





6/10

Chinese Pork & Vegetable Hot Pot

There is more to Chinese cooking than speedy stir-fries. Richly flavored red braises, cookedin clay pots, make warming winter meals that can be adapted to a slow cooker. Typically,seasonings of anise, cinnamon and ginger distinguish these dishes. Pork shoulder is a cheapcut that starts out tough, but becomes meltingly tender during the slow braise. If you like,

you can substitute beef chuck stew meat or even chunked leg of lamb for the pork. Serve overnoodles or brown rice, with stir-fried napa cabbage.

2 cups baby carrots2 medium white turnips (8 ounces total), peeled and cut into34-inch-wide

wedges214 pounds boneless pork shoulder (picnic orBoston-butt), trimmed and cut into

112-inch chunks1 bunch scallions, sliced, white and green parts separated1 14-ounce can reduced-sodium chicken broth

12 cup water14 cup reduced-sodium soy sauce3 tablespoons mediumordry sherry (see Note, page 198)

4 teaspoons brown sugar2 tablespoons minced fresh ginger1 tablespoon rice vinegar

2-4 teaspoons Chinese chile-garlic sauce4 cloves garlic, minced1 star anise pod (see Notes) or1 teaspoon aniseed1 cinnamon stick4 teaspoons cornstarch mixed with 2 tablespoons water2 tablespoons toasted sesame seeds (see Notes) for garnish

1. Place carrots and turnips in the bottom and up the sides of a 4-quart or largerslow cooker. Top with pork and scallion whites. Combine broth, water, soy sauce,sherry, brown sugar, ginger, vinegar, chile-garlic sauce to taste and garlic in amedium saucepan; bring to a simmer over medium-high heat. Pour over the porkand vegetables. Nestle star anise pod (or aniseed) and cinnamon stick into thestew. Cover and cook until the pork and vegetables are tender, 3 to 3 12 hours onhigh or 512 to 6 hours on low.

2. Discard the star anise pod and cinnamon stick. Skim or blot any visible fat fromthe surface of th e stew. Add the cornstarch mixture to the stew, cover and cook onhigh, stirring 2 or 3 times, until slightly thickened, 10 to 15 minutes. Serve sprin-kled with scallion greens and sesame seeds.

MAKES 6 SERVINGS, 1 GENEROUS CUP EACH.

ACTIVE

TOTAL:

10 minut

or6 hour

minutes (

PREP A

Prepare v

ured liqu

refrigerat

TO MAK

erate for u

4 months

EQUIPM

cooker

PER SE

390 calo

mono); 1

carbohyd

537 mg

NUTRIT

Vitamin A

(40% dv

(17% dv)

HiW

NOTES:

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7/10

Grilled Shrimp with Melon &Pineapple Salsa

Grilled shrimp is perfectly accented by this light, summery pineapple-melon salsa. Theflavors are bright and fresh, just right for a hot day. Fruit is the best value when its in seasonand for this versatile salsa, you can use just one type of melon (even watermelon) or anycombination of melons that you find at the market. For best flavor marinate the shrimpovernight. Dice the leftover melon and pineapple for a healthy snack.

1 pound U.S. raw shrimp (16-20 per pound;see Note, page 200), peeled anddeveined

2 tablespoons canola oil, divided2 teaspoons finely grated fresh ginger, divided2 teaspoons minced seeded jalapeo, divided2 cups finely diced firm ripe melon1 cup finely diced fresh pineapple

14 cup finely diced red bell pepper14 cup finely diced green bell pepper14 cup finely diced red onion

3 tablespoons rice vinegar2 tablespoons finely chopped fresh mint, plus 4 sprigs for garnish

12 teaspoon kosher salt4 large lettuce leaves, such as Boston, romaine oriceberg4 lime wedges

1. Combine shrimp, 1 tablespoon oil, 1 teaspoon ginger and 1 teaspoon jalapeo ina medium bowl. Cover and refrigerate for 4 hours or up to 24 hours.

2. Combine melon, pineapple, red and green bell pepper, onion, vinegar, choppedmint and salt in a large bowl with the remaining 1 tablespoon oil, 1 teaspoon gin-ger and 1 teaspoon jalapeo. Refrigerate until cold, about 30 minutes or up to 4hours.

3. About 20 minutes before serving, preheat grill to high.

4. Thread the shrimp onto skewers, piercing each twice, once through the tail endand once near the head end. Grill the shrimp until pink and just cooked through,2 to 3 minutes per side. When cool enough to handle, slide the shrimp off theskewers.

5. To serve, arrange one large lettuce leaf on each dinner plate. Spoon salsa onto thelettuce and top with shrimp. Garnish each serving with a lime wedge and a mintsprig, if using.

MAKES 4 SERVINGS.

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ACTIVE

TOTAL:

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TO MAK

shrimp (S

Cover an

for up to 4

EQUIPM

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PER SE

211 calomono); 1

carbohyd

352 mg

NUTRIT

Vitamin C

(24% dv)

HiW


8/10

Frozen Pumpkin Mousse Pie

While pumpkin pie deserves respect as a Thanksgiving icon, its fun to shake up tradition.Surprise your family and friends with a frozen pie this yearit just might become one oftheir holiday favorites. And once you try this pie you may decide its too good to just haveat the holidays.

CRUST

30 small gingersnap cookies (about 712 ounces)2 tablespoons raisins

1 tablespoon canola oilFILLING

1 cup canned pumpkin puree13 cup packed brown sugar12 teaspoon ground cinnamon14 teaspoon ground ginger14 teaspoon freshly grated nutmeg2 pints (4 cups) low-fat vanilla ice cream, softened (see Note)

1. Preheat oven to 350F. Coat a 9-inch deep-dish pie pan with cooking spray.

2. To prepare crust: Combine gingersnaps and raisins in a food processor and pulseuntil finely chopped. Add oil and pulse until blended. Press evenly into the bottomand up the sides of the prepared pan.

3. Bake thecrustuntilset,about10minutes.Transferto a wireracktocool completely.

4. To prepare filling: Combine pumpkin, brown sugar, cinnamon, ginger andnutmeg in a large bowl and mix well. Add ice cream and stir until blended. Spoonthe mixture into the cooled pie crust. Freeze until firm, at least 2 hours. Let thepie soften slightly in the refrigerator for 20 to 30 minutes before serving.

MAKES 10 SERVINGS.

Stock up on canned pump-

kin during the holiday sea-

son when stores usuallyoffer it at sale prices. Its

loaded with antioxidants

and dietary fiber and can

be used throughout the

year to make delicious,

healthy soups, pasta sauces

or even pumpkin ice cream.

S A V E



TOTAL: 2 hours 20 minutes (including

freezing time)

TO MAKE AHEAD: Cover and freeze

the pie for up to 3 days.

EQUIPMENT: 9-inch deep-dish pie

pan

PER SERVING:



carbohydrate; 4 g protein; 2 g fiber;179 mg sodium; 149 mg potassium.

NUTRITION BONUS:

Vitamin A (81% daily value).

HiW HH

NOTE:

To soften ice cream quickly, microwave

on Medium-Low for 30 to 60 seconds.




9/10

B

each cooked whole-wheat couscous and ripe summer

fruitand 2 tablespoons toasted sliced almonds.

MAKES 4 SERVINGS, ABOUT 34 CUP EACH.

PER SERVING: 256 calories; 9 g fat (1 g sat, 6 g mono);

0 mg cholesterol; 40 g carbohydrate; 7 g protein; 7 g

fiber; 146 mg sodium; 140 mg potassium. NUTRITION

BONUS: Fiber (28% daily value), Vitamin C (20% dv).

Shrimp Cobb Salad

HiW HH

Combine 3 cups chopped hearts of romaine, 5 grape

(or cherry) tomatoes, 14 cup sliced cucumber, 1 sliced

hard-boiled egg and 5 cooked peeled shrimp (31-40 per

pound) in a bowl. Season with black pepper. Serve

tossed with 2 tablespoons light blue cheese dressing.

MAKES 1 SERVING.




BONUS: Vitamin A (270% daily value), Vitamin C (78%

dv), Folate (59% dv), Iron & Potassium (22% dv),

Magnesium (15% dv).

Curried Chicken Pitas

HiW HiF HH

Combine 6 tablespoons nonfat plainyogurt, 14 cup low-

fat mayonnaise and 1 tablespoon curry powder in a

large bowl. Toss with 2 cups cubed cooked chicken, 1

diced firm pear, 1 diced celerystalk, 12 cup dried cran-

berries and 14 cup toasted sliced almonds. Fill 4 small

whole-wheat pitaswith 1 cup chicken salad and 12 cup

sprouts each.

MAKES 4 SERVINGS.




BONUS: Magnesium (17% daily value).

Shrimp Cobb Salad

Cu

Cou


PACK A LUNCH

Peanut Tofu Wrap Rice & Lentil Salad BBQ Chicken Sandwich

Peanut Tofu Wrap

HiW HiF HH

Spread 1 tablespoon store-bought Thai peanut sauce on

an 8-inch whole-wheat flour tortilla. Place 2 ounces

thinly sliced seasoned baked tofu, 14 cup sliced red bell

pepper and 8 thinly sliced snow peas in the center; fold

the sides over the filling and roll up.

MAKES 1 SERVING.



fiber; 863 mg sodium; 154 mg potassium.NUTRITION

BONUS: Vitamin C (90% daily value), Vitamin A (50%

dv), Iron (20% dv), Calcium (15% dv).

Rice & Lentil Salad

HiW HiF HH

Whisk 2 tablespoons each extra-virgin olive oil, sherry

(or red-wine)vinegar, 1 tablespoon each finely chopped

shallotand Dijon mustard, 12 teaspoon paprika(prefer-

ably smoked) and 14 teaspoon each saltand pepper in a

large bowl. Stir in 2 cups cooked brown rice, one 15-

ounce can rinsed lentils (or 113 cups cooked), 1 diced

carrotand 2 tablespoons chopped fresh parsley.

MAKES 4 SERVINGS, ABOUT 1 CUP EACH.




BONUS: Vitamin A (60% daily value), Folate (42% dv).

BBQ Chicken Sandwich

HiW HH

Combine 12 cup shredded cooked chicken, 14 cup shred-

ded carrots and 2 tablespoons barbecue sauce in a bowl.

Spread 2 teaspoons light ranch dressing on a small

whole-wheat sandwich bun. Top with the chicken mix-

ture and a piece of romaine lettuce.

MAKES 1 SERVING.




BONUS: Vitamin A (100% daily value).

Couscous & Fruit SaladHiW HiF HH

Whisk 2 tablespoons each olive oil and orange juice, 1

tablespoon cider vinegar, 2 teaspoons minced shallot, 14

teaspoon saltand pepper to taste. Combine with 2 cups


10/10

EatingWell for a HealthyHeart Cookbook

A cardiologists guide to addingyears to your life, by Philip A.Ades, M.D.,and the editors ofEatingWell. Nominated for a2009 James Beard FoundationBook Award.

Hardcover 256pages 8"x10"format

Full-color photographs throughout

The EatingWell Diet

A 7-step university-tested pro-gram to healthy, permanent

weight loss, plus 28-day starterplan of menus & recipes. Win-ner of the 2008 James BeardFoundation Book Award forBest Healthy Focus Cookbook.

Softcover 256 pages 8" x 10" format


The EatingWell ServesTwo Cookbook

This bestselling follow-up toHealthy in a Hurryis a fusionofsimplicity, healthy ingredientsand just-right quantities for oneor two people. Nominated for a2007 James Beard FoundationBook Award.



The EatingWell Healthyin a Hurry Cookbook

150 super-easy recipes forsimple, everyday suppers in45 minutes or less, from thepopular Healthy in a Hurry col-umn in EatingWell Magazine.



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The Simple Art ofEatingWell Cookbook

400 Easy Recipes, Tipsand Techniques for DeliciousHealthy Meals

Hardcover 512 pages 8 x 10 format


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Do you love food but hatediets? The easy, deliciousrecipes in this beautiful cook-book take the guesswork out ofhealthy cooking. Mix-&-matchmenus for every recipe.

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Packed with easy, fast and deli-

cious recipesa must-haveguide for anyone who loves tocook seasonal foods. Includesthe EatingWell Color Wheel,plus an 18-page guide to fruitsand vegetables, from apples tozucchini.

Hardcover 256pages 8"x 10"format


EatingWell ComfortFoods Made Healthy

With easy-to-follow instructionsand quick, simple makeovers ofclassic recipes, this cookbookis accessible to anyone. Nomi-nated for a 2010 James Beard

Foundation Book Award.

Softcover256pages8"x 10"format

Full-colorphotographsthroughout

The Diab

More recipesimplecontro2006Book Award

Softcov16 full-

The Coo

More recipefor nucooki2005Book

Softcov

16 full-

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EatingWell on a Budget

Jessie Price & the EatingWellTest Kitchen

To put this book to the test we devised an ex-periment: our Test Kitchen team shopped forand cooked a weeks worth of regularEatingWell dinners and a weeks worth ofrecipes from this book. We saved $52.35 forone week of dinners. Over a year, that worksout to $2,772.20 in savings. And it was easy;all we had to do was follow the simple, deli-cious recipes we selected for this cookbook.Here are just some of the ways we help yousave:

Advice on meal planning Strategic shopping tips What to stock in a healthy pantry Tasty ideas for leftovers More than 140 recipes, all under

$3 per serving

SOFTCOVER 208PAGES 8" X10"FORMAT

FULL-COLOR PHOTOGRAPHS THROUGHOUT

eatingwell on a budget

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