Saturday, February 9, 2013

"Soup"er Bowl Week

Two yummy soups plus a purple menu inspired by the Baltimore Ravens!

RATING KEY:          Jenni, Picky-Eater Husband, Fickle Toddler
*** = great, ** = good, * = okay

BREAKFAST
Whole-Wheat Blueberry Pancakes
This is Fickle Toddler's absolute favorite breaskfast!
********
Servings: 4     Prep Time: ~30 minutes
Ingredients:
   3/4 cup all-purpose flour
   3/4 cup whole-wheat flour
   1 1/2 teaspoons baking powder
   1/2 teaspoon baking soda
   1/4 teaspoon salt
   2 large eggs
   1 cup non-fat buttermilk
   1/2 cup non-fat milk
   1 tablespoon honey
   1/4 teaspoon vanilla
   1 cup frozen blueberries
   4 tablespoons maple syrup or to taste
Directions: Preheat a non-stick electric griddle to 350 degrees.  In a large bowl, whisk together the dry ingredients (flour through salt). In a medium bowl, whisk together the eggs, buttermilk, milk, honey and vanilla. Whisk the wet ingredients into the dry ingredients, mixing only enough to combine them. The batter will be somewhat lumpy. Use a 1/3 cup measuring cup to ladle the batter onto the griddle.  Arrange 1/8 cup of blueberries on top of each pancake. Flip the pancake when the top is bubbling and the sides have begun to set, 1-2 minutes. Cook an additional 1-2 minutes until golden brown on both sides.  Top with maple syrup. 


Sausage Cheddar Scramble

****** 
Servings: 4     Prep Time: ~10 minutes
Ingredients:
   2 teaspoons canola oil
   1 Italian sausage
   4 large egg whites
   6 large eggs
   Salt and pepper
   1/4 cup reduced fat shredded cheddar
   Frank's Red Hot Sauce (optional)
Directions:  Heat oil in large skillet over medium heat. Remove and discard sausage casing and then brown the meat in the skillet using a wooden spoon to break up large chunks.  Meanwhile, beat eggs and whites together in a large bowl.  Season with salt and pepper.  Add eggs to skillet cooking and stirring until just set.  Top with shredded cheddar and a few drops of Frank's Red Hot Sauce, if desired.


LUNCH


Open-Faced Tuna Melts
******* 
Servings: 4     Prep Time: ~15 minutes
Ingredients:
   4 cans (5 oz. each) solid white tuna packed in water, drained
   1/3 cup mayonnaise
   2 teaspoons capers, rinsed and drained
   1 tablespoon fresh lemon juice (from 1/2 large lemon)
   1/2 teaspoon ground pepper  
   1/4 teaspoon coarse salt
   1/4 teaspoon onion powder
   1/4 teaspoon dried oregano, crumbled between your fingers
   4 multi-grain English muffins, split
   14.5 oz. can no salt added diced tomatoes, drained
   8 slices provolone
Directions: In a medium bowl, combine tuna, mayonnaise, capers, lemon juice, salt, pepper, onion powder, and oregano and stir until thoroughly combined. Divide tuna salad evenly among 8 English muffin halves, then top each with 1/8 of the tomatoes and 1 slice of cheese. Toast in toaster oven (or under broiler) until cheese is golden brown and bubbling, 3 to 4 minutes. 


Chicken 'n' Noodles
Don't let the homemade noodles intimidate you!  A food processor makes them super easy and they are soooo good. :)
***** 
Servings: 6     Prep Time: ~1 hour
Soup Ingredients:
   1 stick unsalted butter
   3/4 cup diced carrots
   3/4 cup diced celery
   1 cup diced onion
   1 1/2 tablespoons chicken bouillon
   1 teaspoon salt
   1/2 teaspoon pepper
   1 lb boneless skinless chicken breast
Noodle Ingredients:
   3 egg yolks
   1 whole egg
   1 teaspoon salt
   2 cups all-purpose flour 
Directions: In a large stock pot, melt butter over medium heat and then add carrots, celery, and onion.  Allow veggies to soften (about 5 minutes) and then add bouillon, salt, pepper, and chicken breasts.  Cover with 9 cups of water and bring to a boil.  Simmer for 30 minutes.  Meanwhile, put eggs, yolks, salt, flour, and 3 tablespoons cold water in food processor and pulse until all the ingredients are well combined and you can easily gather the dough together into a ball. Knead the dough by hand until it is smooth and glossy. Cover the dough with a towel and let it rest for about five minutes. Then, divide the ball of dough into four smaller balls and rolling one ball at a time, roll out each one until it is as thin as you can roll it, dusting your rolling surface with small amounts of flour if necessary. Repeat the rolling procedure with each of the other three balls. Let the rolled-out dough rest for a few minutes on the floured surface, then cut into 1/4 inch by 2 inch strips.  Remove chicken from soup and let cool slightly.  Add noodles to stock pot and simmer for 15 minutes.  Meanwhile, cut chicken into bite size pieces and return to pot. 


DINNER
Beanless Chili with Parmesan Biscuits
Even the Picky-Eater Husband approves of this one!
******** 
Servings: 8      Prep Time: 1 1/2 hours
Ingredients:
   2 pounds lean ground beef
   1 quart tomato juice
   1 (29 ounce) can tomato puree
   1 large onion, diced
   1/2 cup celery, diced
   1 green pepper, diced
   1/4 cup chili powder
   1 teaspoon cumin 
   1 1/2 teaspoon garlic powder
   1 teaspoon salt
   1/2 teaspoon each: black pepper, oregano, sugar
   1/8 teaspoon cayenne pepper
   Shredded cheddar, sour cream, and pickled jalapenos for serving (optional)
   Parmesan Biscuits (see Launch Week Recipes 2/2/13)
Directions: In a large stock pot, brown the ground beef; drain. Put the drained beef and the remaining ingredients back into the pot. Cover and let simmer for 1 to 1 1/2 hours, stirring every 15 minutes. 


Chicken Burrito Bowls
Fickle Toddler prefers a deconstucted version of this dish.
********* 
Servings: 4     Prep Time: ~10 minutes
Ingredients:
   4 cups hot cooked rice
   Handfull of fresh cilantro, chopped
   1/2 teaspoon salt
   Juice of 1 lime
   1 pound hot boneless skinless chicken breast, cooked and chopped
   14.5 oz. can black beans, drained and rinsed
   2 cups frozen corn, thawed
   1 cup fresh tomato salsa
   1 cup Mexican shredded cheese
   Tabasco Sauce (optional)
Directions:  Mix cilantro, salt, and lime juice into rice.  Divide rice among 4 bowls.  Top with remaining ingredients.  


SUPER BOWL PARTY MENU
Creamy Mushroom Dip
*** 
Servings: 8    Prep Time:~15 minutes
Ingredients:
   2 teaspoons canola oil
   8 oz. mushrooms, diced  
   8 oz. Neufchatel
   1 egg yolk
   1 garlic clove, minced
   1 tablespoon fresh lemon juice (from 1/2 large lemon)
   2 teaspoons fresh thyme leaves, chopped
   1/4 teaspoon kosher salt
   1/4 teaspoon freshly ground black pepper
   Zest of 1 large lemon
   2 Boxes Melba Toast, preferrably rye
Directions:  Heat oil in skillet over medium heat.  Add the mushrooms and add cook until their released water evaporates, about 5 minutes. Meanwhile, preheat broiler. Soften Neufchatel by microwaving in a large bowl for 1 minute.  Add the mushrooms and remaining ingredients up to the Melba Toast and stir well.  Spread mixture into a pie plate and broil until brown and puffy, about 5 minutes.  Serve with Melba Toast. 


Sweet and Sour Pulled Pork with Oven
Roasted Beets and Sweet Potato Fries
******* 
Servings: 8     Prep Time: ~1 hour active, 10 hours for slow cooker
Ingredients:
   1 boneless pork shoulder (about 7 pounds)
   Salt and pepper
   1 bunch of beets
   1 tablespoon canola oil
   3 cups shredded red cabbage
   4 1/2 tablespoons seasoned rice vinegar, divided
   2 tablespoons + 1 teaspoon sesame oil, divided
   1/2 cup orange juice
   1/2 cup soy sauce
   1/2 cup light brown sugar, packed
   2 cloves garlic, minced
   1 teaspoon ground ginger
   2 teaspoons cornstarch
   2 packages frozen sweet potato fries, recommended: Alexia
   8 whole-wheat potato rolls
Directions: Using a sharp knife, score the pork fat (but not the meat) in a diamond pattern. Place the pork, fat side up, in a slow cooker with 1/2 cup water. Season well with salt and pepper. Cook on low about 10 hours until meat is very tender. Meanwhile, preheat oven to 400 degrees.  Slice the tops and roots off of the beets and place them in a loaf pan.  Toss beets with canola oil and cover pan with foil. Bake 1 to 1 1/2 hours until beets are very tender and then let them cool. Meanwhile, toss the cabbage, 2 tablespoons vinegar, 1 teaspoon sesame oil, 1/4 teaspoon salt, and 1/4 teaspoon pepper in a medium bowl. Cover and refrigerate. In another medium bowl, whisk together the orange juice, soy sauce, brown sugar, 2 1/2 tablespoons vinegar, 2 tablespoons sesame oil, 1/2 teaspoon pepper, garlic, and ginger. Pour the mixture into a medium saucepan and whisk in the corn starch. Bring the mixture to a boil over medium-high heat. Reduce the heat and simmer until the sauce thickens slightly, 3 to 4 minutes. Remove the sauce from the heat and cool slightly. Meanwhile, cook sweet potato fries according to package directions. Under running water, slip the skins off of the cooled beets. Slice beets and season with salt and pepper. Remove meat from slow cooker and when cool enough to handle, remove fat from top of roast. Using two forks, shred meat into bite-size pieces, discarding any large pieces of fat. Serve the pork on rolls topped with sauce and slaw alongside the beets and sweet potato fries. 


Raspberry Nut Brownies
This is a slight modification of the recipe I followed. I think I would have prefered fudgier brownies with walnuts. Let me know how they turn out if you eat them before I do!
 ** **
Servings: 16     Prep Time: ~40 minutes
Ingredients:
   2/3 cup seedless raspberry jam
   1 box brownie mix
   2 eggs
   1/2 cup canola oil
   1/4 cup water
   3/4 chopped nuts (almonds pictured), recommended: walnuts
Directions:  Position a baking rack in the center of the oven. Preheat the oven to 325 degrees F. Coat a 9 by 13-inch baking pan with cooking spray.  In a medium saucepan, stir the jam constantly over low heat until pourable, about 1 minute. Set aside. In a large bowl, blend together the brownie mix, eggs, vegetable oil, and water. Using an electric hand mixer beat for 1 minute on medium speed. Pour the batter into the prepared pan. Spoon the jam over the top of the brownie batter. Using a small spatula, swirl jam into the brownie batter making sure it is evenly distruibuted all of the way to the edges of the pan. Bake for 27 to 30 minutes or until a toothpick inserted about 1-inch from the edge of the pan comes out clean. Sprinkle with chopped nuts. Transfer the pan to a wire rack to cool. 


Week-in-a-Day Strategies
Total Time: ~ 3 hours, 30 minutes
  1. Preheat oven to 325 degrees.  Start PULLED PORK.
  2. Prepare RASPBERRY NUT BROWNIES.   
  3. Cook rice in saucepan for CHICKEN BURRITO BOWLS and store.
  4. Dice 2 large onions, 1 green pepper, 1 1/2 cups celery, and 3/4 cup carrots.
  5. Tear beet greens into bite sized pieces and wash and dry them in a salad spinner.  Prepare OVEN ROASTED BEETS according to recipe, increasing oven temperature to 400 degrees after removing brownies from the oven.  Let brownies cool. 
  6. Melt 1 stick of butter over medium heat in one soup pot. Start browning 2 lb ground beef in another soup pot.  Add 3/4 cup diced carrots, 3/4 cup diced celery, and 1 cup diced onion to the melted butter.  In the other soup pot, prepare BEANLESS CHILI according to the recipe, reserving 1/4 cup of diced onion.
  7. In the first soup pot, prepare CHICKEN 'N' NOODLES according to the recipe adding 2 lb. boneless skinless chicken breast to the pot.  Reserve egg whites.  Reserve and store 1 chopped cooked chicken breast for burrito bowls.  Store soup. 
  8. Remove cooked beets from the oven and fill loaf pan with cold water to help cool them.  Meanwhile, prepare the slaw and sauce for the PULLED PORK and store.  Slice, season, and store cooled beets.  Store finished chili.
  9. Prepare CREAMY MUSHROOM DIP, but don't broil.  Reserve egg white.  Cover pie plate with plastic wrap and store.
  10. In same skillet, heat 2 teaspoons of canola oil over medium and add reserved 1/4 cup of onion.  Cook onion until soft, about 5 minutes. Meanwhile, prepare tuna salad portion of OPEN-FACED TUNA MELTS and store. Then add beet greens to onion in skillet and cook until wilted, about two minutes. Store in freezer for another meal.
  11. Wipe out skillet with a paper towel and then prepare SAUSAGE CHEDDAR SCRAMBLE according to the recipe using reserved egg whites. 
  12. Prepare a double batch of WHOLE-WHEAT BLUEBERRY PANCAKES and freeze half.
  13. Shred and store finished pork according to recipe.  Freeze half for another meal. 
  14. Remove PARMESAN BISCUITS from the freezer (if you followed the Week-in-a-Day from 2/2/13).
Reheating Instructions: Remove and discard the fat layer that forms on top of the refrigerated CHICKEN 'N' NOODLES.  Stir reheated chili thoroughly after reheating.  Use a toaster oven for the PARMESAN BISCUITS and OPEN-FACED TUNA MELTS.  Microwave everything else. For the Super Bowl Party Menu, broil the CREAMY MUSHROOM DIP, warm the PULLED PORK in a slow cooker, warm the SWEET AND SOUR sauce in a saucepan on the stovetop, serve the OVEN ROASTED BEETS at room temperature, and prepare the SWEET POTATO FRIES according to package instructions just before guests arrive.

Cost
Disclaimer: Saving money is not one of my strengths. Suggestions are encouraged!
*Spices excluded.

WHOLE-WHEAT BLUEBERRY PANCAKES, 4 servings
$  .11     All-Purpose Flour, 3/4 cup ($2.79/5 lb.)
$  .11     Whole-Wheat Flour, 3/4 cup ($2.69/5 lb.)
$  .05     Baking Powder, 1 1/2 teaspoons ($2.39/12 oz.)
$  .58     Large Eggs with Omega-3, 2 ($ 3.49/dozen)
$   .50    Nonfat Buttermilk, 1 cup ($ .99/16 oz.)
$  .42     Organic Fat Free Milk, 1/2 cup ($ 6.69/gallon)
$  .17     Aunt Sue's Raw Honey, 1 tablespoon ($7.49/32 oz.)
$ 3.66    Organic Blueberries Frozen, 1 cup ($ 5.49/12 oz.)
$ 1.00    Maple Syrup, 4 tablespoons ($ 5.99/12.7 oz)
$ 6.60    ($1.65/serving)

SAUSAGE CHEDDAR SCRAMBLE, 4 servings
$ .03      Canola Oil, 2 teaspoons($3.99/48 oz.)
$  .67     Italian Sausage, 1 link ($3.99/6 ct.)
$ 2.33    Large Eggs with Omega-3, 8 ($ 3.49/dozen)
$  .31     Shredded Sharp Cheddar Reduced Fat, 1/4 cup ($ 2.50/8 oz.)
$ 3.34   ($0.84/serving)

OPEN-FACED TUNA MELTS, 4 servings
$ 4.00    Starkist Chunk Tuna in Water, 20 oz ($1.00/5 oz.)
$  .16     Hellmann's Light Mayonnaise, 1/3 cup ($1.88/30 oz)
$  .28     Capers, 2 teaspoons ($1.69/3 oz.)
$   .17    Lemons, 1/2 ($2.99/2 lb.)
$ 2.00    Thomas' Multi-Grain Light English Muffins, 4 ($3/6 ct.) 
$ 1.00    Dole No Salt Added Diced Tomatoes, 14.5 oz.
$ 2.47    Sliced provolone, 8 ($3.09/10 slice)
$10.08   ($2.52 serving)

CHICKEN 'N' NOODLES, 6 servings
$   .75    Land O' Lakes Unsalted Butter, 1/2 cup ($ 3.00/1 lb.)
$  .14     Baby Carrots, 3/4 cup ($1.99/2 lb.)
$ 1.12    Organic Celery, 3/4 cup ($4.49/16 oz.)
$  .32     Yellow onions, 1/4 cup ($ 2.99/3 lb.)
$  .61     Low Sodium Chicken Bouillon, 1 1/2 tablespoons  ($3.49/3.3 oz.)
$ 2.99    Boneless Skinless Chicken Breast, 1 lb.
$  .73     Large Eggs with Omega-3, 2.5 ($ 3.49/dozen)
$   .29    All-Purpose Flour, 2 cups ($2.79/5 lb.)
$ 6.95   ($1.16/serving)

BEANLESS CHILI WITH PARMESAN BISCUITS, 8 servings
$ 3.98     Lean Ground Beef, 2 lb. ($1.99/lb.)
$ 1.92     Tomato Juice, 1 quart ($3.69/64 oz.)
$ 1.79     Tomato Puree, 29 oz.
$   .32     Yellow onions, 1/4 cup ($ 2.99/3 lb.)
$  .75      Organic Celery, 1/2 cup ($4.49/16 oz.)
$ 2.00     Organic Green Pepper
$ 3.44     Parmesan Biscuits
$14.20    ($1.78/serving)

CHICKEN BURRITO BOWLS, 4 servings
$ 1.15    Success Boil-in-Bag Brown Rice, 4 cups ($2.29/14 oz.)
$  .40     Lime, 1
$ 2.99    Boneless Skinless Chicken Breast, 1 lb.
$  .67     Canned Black Beans, 15.5 oz
$ 1.06    Frozen Corn, 2 cups ($1.50/16 oz)
$ 1.90    Fresh Tomato Salsa ($3.79/16 oz.)
$ 1.50    Mexican Shredded Cheese, 1 cup ($2.99/8 oz.)
$ 9.67    ($2.42/serving)

CREAMY MUSHROOM DIP, 8 servings
$  .03    Canola Oil, 2 teaspoons ($3.99/48 oz.)
$ 1.66   Mushrooms, 8 oz.  
$ 1.69   Neufchatel, 8 oz.
$  .15    Large Eggs with Omega-3, 1 yolk ($ 3.49/dozen)
$  .05    Garlic, 1 clove ($0.50/head)
$ .17     Lemons, 1/2 ($2.99/2 lb.)
$ 4.98   Rye Melba Toast, 2 boxes ($2.49/5.25 oz)
$8.73    ($1.09/serving)

SWEET AND SOUR PULLED PORK WITH OVEN
ROASTED BEETS AND SWEET POTATO FRIES, 8 servings
$11.58   Pork Shoulder
$ 2.99    Beets, 1 bunch
$   .04    Canola Oil, 1 tablespoon ($3.99/48 oz.)
$ 1.99    Dole Shredded Red Cabbage, 10 oz.
$  .81     Seasoned Rice Vinegar, 4 1/2 tablespoons ($ 4.29/12 oz.)
$  .98     Sesame Oil, 2 tablespoons + 1 teaspoon ($ 6.99/8.45 oz.)
$  .13     Orange Juice, 1/2 cup ($1.88/59 oz.)
$ 1.02    Kikkoman Soy Sauce Less Sodium, 1/2 cup ($ 2.50/10 oz.)
$  .07     Light Brown Sugar 1/2 cup ($1.99/32 oz.)
$ .10      Garlic, 2 cloves ($  .50/head)
$  .02     Corn Starch, 2 teaspoons ($1.79/16 oz.)
$ 4.98    Alexia Frozen Sweet Potato Fries, 2 packages ($2.99/20 oz.)
$ 2.46    Whole-Wheat Potato Rolls, 8 ($3.69/12 ct.)
$27.17   ($3.40/serving)

RASPBERRY NUT BROWNIES, 16 servings
$ 1.52    Seedless Raspberry Jam, 2/3 cup ($2.79/18 oz.)
$ 1.25    Pilsbury Dark Chocolate Brownie Mix, 1 box 
$ .58      Large Eggs with Omega-3, 2 ($ 3.49/dozen)
$ .32      Canola Oil, 1/2 cup ($3.99/48 oz.)
$ 1.62    Diamond Chopped Walnuts, 3/4 cup ($4.69/8 oz)
$ 5.29    ($0.33/serving)

WEEKLY TOTAL: $92.03

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