Breakfast is my favorite meal of the day, but I am not good about waking up early enough to make it before work. This recipe is a great option to feed a crowd, or just to make in advance on a Sunday night for the rest of the week. The protein and fiber are a great way to start your day!
You Will Need:
1 1/2 cups Steel Cut Oats. They have to be steel cut oats or they wont hold up in the crock pot.
8 cups milk- cow, soy or almond. Alternately, you can substitute apple juice or water for a dairy free version. I have not tested the recipe with rice or goat milk.
1/4-1/2 cup local (raw, if possible) honey (local honey helps with your allergies!)
1 tsp salt
1 tbsp pumpkin pie or apple pie seasoning (whatever you have on hand)
3 servings vanilla protein powder (optional)
Cooking spray
Large Crock Pot
Directions:
Combine the oats, salt, pumpkin pie seasoning and vanilla protein powder in a large bowl. Stir until combined. Add the milk, honey, and oat mixture to a large crock pot that has been sprayed with cooking spray. Cook over night, on low, for 9 hours. Serves 6.
Depending on how thick you like your oatmeal, you may want to add more milk to the individual servings.
Tuesday, October 30, 2012
Monday, October 29, 2012
Asparagus Pizza- 365 Recipe Challenge
I love pizza. I don't love asparagus. However, the combination of pizza and asparagus is surprisingly amazing. Which is why, for this week's edition of the 365 Recipe Challenge, we have a super easy recipe for Asparagus Pizza that is great for Meatless Mondays. The only way I like asparagus is either roasted or with cheese- this recipe has both. Unfortunately there isn't enough cheese to hide the asparagus from picky eaters, but if you can get them to at least try one bite, I promise they will like it. The crust and the cheese has the familiar pizza taste, and the asparagus is perfectly cooked. Don't forget the balsamic dressing- it makes the pizza extra delicious!
You Will Need:
2 pre cooked pizza crusts, I like Schar or Udi's Gluten free crusts (if using fresh dough, pre bake the crusts before adding the toppings)
1 bunch asparagus, ends trimmed
Italian seasoning
Garlic Powder
Salt and Pepper
Cooking Spray
Olive Oil
Italian Shredded Cheese
Balsamic Dressing- homemade or store bought (I like the kind that comes in the spray bottle)
Directions:
Place your pizza crusts side by side on a cookie sheet. Spray lightly with cooking spray (or drizzle with olive oil- but go easy, you will be adding more later). You don't need a lot, just enough to make the seasoning stick (gluten free crust doesn't like to brown and this step helps with that). Sprinkle the crusts with the Italian Seasoning and Garlic Powder. Cut your asparagus into bit size pieces and arrange over the two crusts. Drizzle the asparagus with olive oil and sprinkle with salt and pepper. Cover each pizza with 1-2 (1/4- 1/2 a cup) ounces of shredded cheese. Bake the pizzas according to package directions. Since the crusts are pre cooked, you just want everything to brown slightly. Drizzle or spritz with balsamic dressing and enjoy! Serves 4.
 |
| Doesn't that make you want to love asparagus? |
2 pre cooked pizza crusts, I like Schar or Udi's Gluten free crusts (if using fresh dough, pre bake the crusts before adding the toppings)
1 bunch asparagus, ends trimmed
Italian seasoning
Garlic Powder
Salt and Pepper
Cooking Spray
Olive Oil
Italian Shredded Cheese
Balsamic Dressing- homemade or store bought (I like the kind that comes in the spray bottle)
Directions:
Place your pizza crusts side by side on a cookie sheet. Spray lightly with cooking spray (or drizzle with olive oil- but go easy, you will be adding more later). You don't need a lot, just enough to make the seasoning stick (gluten free crust doesn't like to brown and this step helps with that). Sprinkle the crusts with the Italian Seasoning and Garlic Powder. Cut your asparagus into bit size pieces and arrange over the two crusts. Drizzle the asparagus with olive oil and sprinkle with salt and pepper. Cover each pizza with 1-2 (1/4- 1/2 a cup) ounces of shredded cheese. Bake the pizzas according to package directions. Since the crusts are pre cooked, you just want everything to brown slightly. Drizzle or spritz with balsamic dressing and enjoy! Serves 4.
Sunday, October 21, 2012
Crip- 365 Recipe Challenge
Hey everyone! Last week for the 365 Recipe Challenge I posted a dip, so this week I am switching gears and posting a main dish. This week I have the recipe for one of my all time favorite breakfast foods- Crip. Actually, it is called Creamed Chipped Beef, but when I was a kid I got the name mixed up and called it Cripped Cheamed Beef and it as since been shortened to Crip. I really hoped to have a picture this week to show you all of it's creamy, beefy goodness- but I can't find the dried beef in my local grocery store. However my mom can get it where they live and since she is the best at making this, I just had her write down the instructions for me. I know the name sounds weird, but if you love biscuits and gravy, you will love this.
You Will Need:
1 package of Carl Budding Beef (generic brand is also fine)
2-3 TBLS of butter
2-3 TBLS of flour
1 cup skim milk
1 cup of 2% milk
Biscuit, bread or english muffin per person.
Directions:
Melt the butter in a large skillet. Chop the meat into small pieces (easily done if the meat is frozen-no need to thaw before cooking). On medium high brown the meat in the butter until is is dark. Add the flour until all the butter is absorbed. Once the flour is absorbed into the butter, turn down the heat to simmer and add the milk. I use both kinds because the 2% helps to thicken the "gravy" a little. If the gravy gets too thick, add a little more skim milk. Stir occasionally to prevent the meat from sticking. This step usually take about 15 minutes. I use this time to get the bread started. Enjoy it over biscuits, english muffins or toast. Add pepper to taste. Serves 2.
Having attempted to make this many times and never having it come out like my mom's, I can offer a few extra tips.
1. The combination of 2% and skim milk is important. You can swap out the milk for canned (evaporated) milk, but the measurements are different so there is a lot of trial and error.
2. It really does take 15 minutes. Don't try to turn up the heat to cook it faster.
3. You don't have to use beef, you can also use turkey, but it will come out sweeter. You don't want to substitute regular lunch meat though.
4. The Carl Budding Beef is almost always near the lunch meat/hot dogs- and pretty cheap so when you find it, stock up and freeze it.
5. We use gluten free flour instead of regular flour. Works great!
6. Some people like really crispy, rock hard toasted bread that stands up to the gravy. Some people like soft fluffy bread that falls apart once you cover it in the gravy. English muffins and biscuits are my personal favorite.
7. Do not add salt. If you use the dried beef, it should be salty enough. You can always add salt after it is served.
You Will Need:
1 package of Carl Budding Beef (generic brand is also fine)
2-3 TBLS of butter
2-3 TBLS of flour
1 cup skim milk
1 cup of 2% milk
Biscuit, bread or english muffin per person.
Directions:
Melt the butter in a large skillet. Chop the meat into small pieces (easily done if the meat is frozen-no need to thaw before cooking). On medium high brown the meat in the butter until is is dark. Add the flour until all the butter is absorbed. Once the flour is absorbed into the butter, turn down the heat to simmer and add the milk. I use both kinds because the 2% helps to thicken the "gravy" a little. If the gravy gets too thick, add a little more skim milk. Stir occasionally to prevent the meat from sticking. This step usually take about 15 minutes. I use this time to get the bread started. Enjoy it over biscuits, english muffins or toast. Add pepper to taste. Serves 2.
Having attempted to make this many times and never having it come out like my mom's, I can offer a few extra tips.
1. The combination of 2% and skim milk is important. You can swap out the milk for canned (evaporated) milk, but the measurements are different so there is a lot of trial and error.
2. It really does take 15 minutes. Don't try to turn up the heat to cook it faster.
3. You don't have to use beef, you can also use turkey, but it will come out sweeter. You don't want to substitute regular lunch meat though.
4. The Carl Budding Beef is almost always near the lunch meat/hot dogs- and pretty cheap so when you find it, stock up and freeze it.
5. We use gluten free flour instead of regular flour. Works great!
6. Some people like really crispy, rock hard toasted bread that stands up to the gravy. Some people like soft fluffy bread that falls apart once you cover it in the gravy. English muffins and biscuits are my personal favorite.
7. Do not add salt. If you use the dried beef, it should be salty enough. You can always add salt after it is served.
Sunday, October 14, 2012
Buffalo Chicken Dip- 365 Recipe Challenge
Today I have another dip recipe for you. I wasn't sure what to make, so the girls over at 365 Days of Recipes suggested a football party food. Last week we did a SpinachArtichoke Dip that is my personal favorite, so this week I am making Buffalo Chicken Dip- my husbands personal favorite. Usually, I make both of these when we have a big party. If you halve the recipe you can fit it in a mini crock pot, but you will probably run out of dip! I first saw this recipe on the Rachel Ray Show, but I have changed it a little bit to suit our tastes. We like to serve it with celery sticks, but chips or Fritos work great too.
You Will Need:
2 blocks 1/3 less fat cream cheese
4 cups shredded chicken
1 cup Franks hot sauce (2 small bottles, or most of a medium bottle)
1 small bottle ranch dressing
1/2 cup shredded Monterey Jack Cheese
Crock pot
Cooking spray
Celery
Directions:
Spray your crock pot with cooking spray. Do not forget this step! Alternately, you may use a crock pot liner. Mix together the shredded chicken and hot sauce and set aside. Spread one block of cream cheese on the bottom of the crock pot. Arrange half of the chicken mixture on top of the cream cheese. Pour just enough dressing over the chicken so it is evenly covered. You don't need a lot, so go easy on the dressing. Sprinkle half your cheese over the dressing. Repeat layers with the other block of cream cheese, remaining chicken, dressing and shredded cheese.
Cook on high in the crock pot for 1 hour. Then switch your crock pot to warm to serve. Or, if your like me and want to get the food prep out of the way so you aren't washing dirty dishes when your guests arrive, set the crock pot on low and let it cook for a few hours. You aren't actually cooking any ingredients, just heating them through, so really you are just melting all the cheese. Once it starts to bubble, switch it to warm. Serve with celery. Serves 24.
You Will Need:
2 blocks 1/3 less fat cream cheese
4 cups shredded chicken
1 cup Franks hot sauce (2 small bottles, or most of a medium bottle)
1 small bottle ranch dressing
1/2 cup shredded Monterey Jack Cheese
Crock pot
Cooking spray
Celery
Directions:
Spray your crock pot with cooking spray. Do not forget this step! Alternately, you may use a crock pot liner. Mix together the shredded chicken and hot sauce and set aside. Spread one block of cream cheese on the bottom of the crock pot. Arrange half of the chicken mixture on top of the cream cheese. Pour just enough dressing over the chicken so it is evenly covered. You don't need a lot, so go easy on the dressing. Sprinkle half your cheese over the dressing. Repeat layers with the other block of cream cheese, remaining chicken, dressing and shredded cheese.
Cook on high in the crock pot for 1 hour. Then switch your crock pot to warm to serve. Or, if your like me and want to get the food prep out of the way so you aren't washing dirty dishes when your guests arrive, set the crock pot on low and let it cook for a few hours. You aren't actually cooking any ingredients, just heating them through, so really you are just melting all the cheese. Once it starts to bubble, switch it to warm. Serve with celery. Serves 24.
Wednesday, October 3, 2012
Spinach Artichoke Dip- 365 Recipe Challenge
For those of you who are counting, I forgot to post a recipe last week! Luckily, one of my cohorts in cooking, covered my butt! Part of the reason I forgot is that I haven't really been cooking lately. We are trying a no spend month, so there has been a lot of leftovers out of the freezer, eggs, cereal and random fridge and pantry items being eaten in our house this week. Next week I will have to break down and go to the store, but for now, I am convinced I can feed us balance meals from the freezer. A while back I blogged about my monthly meal plan where almost everything gets split in two, and half gets frozen for the next month to be eaten when that menu item comes around again. That has proved to be a life saver, and I am definitely going to try to get back on track with that. It is really nice to be able to spend the money on groceries when you have it, but have a stock pile of good food in the freezer when things get tight, hectic, or both!
Ok, so enough rambling. For this week, I decided to share a dip. The holidays are coming up, which means lots of entertaining. This dip is great for a party or as an appetizer before a holiday meal. I have even used the left overs to create a pasta sauce after the holidays. You can even make a large batch of it, and freeze it in smaller portions. If you decide to freeze it, I recommend getting the disposable aluminum trays that come with lids. That way you can portion it out, pop it in the freezer, and when it comes time to serve it, just take the lid off and pop it in the oven. Just make sure you don't cook it first. Mix it all up, divide, and freeze. It might look manky when it comes out of the freezer, but once it all melts into gooey, cheesy goodness it will be just fine!
You Will Need:
2 cans Quartered Artichoke Hearts
16 ounces Non- fat Greek yogurt (can substitute sour cream)
16 ounces light Mayo
16 ounces Italian blend shredded cheese
2 block of frozen spinach, thawed and drained well
2 cans medium rotel
1 TBSP minced garlic
salt and pepper- optional
Zest of 1 lemon- optional
1 block 1/3 less fat cream cheese (sometimes I add this, sometimes I don't)
1/4 cup hot sauce- less if you don't like spicy food
Large crock pot or baking dish
cooking spray
Directions:
Thaw your spinach and drain well. Be sure to squeeze out all the excess moisture. Mix the remaining ingredients in a bowl. Add the spinach. Stir to combine. Place the mixture in a crock pot or baking dish sprayed with cooking spray. Set the crock pot to low, and cook for at least 3 hours, stirring occasionally. Alternately, cook in the oven until brown and bubbly and transfer to the crock pot and set it to warm to serve. Unless you are having a really big party, I recommend dividing this into 4 portions and freezing some of it. The recipe above will make a double batch. A single batch will usually get us through a party, although that is assuming you are serving other food.
**Last night I thawed out some leftover dip, and mixed it with leftover chicken and pasta. Just boil your pasta, drain off all but a cup of the cooking water, and mix all the ingredients together. So delicious!**
Ok, so enough rambling. For this week, I decided to share a dip. The holidays are coming up, which means lots of entertaining. This dip is great for a party or as an appetizer before a holiday meal. I have even used the left overs to create a pasta sauce after the holidays. You can even make a large batch of it, and freeze it in smaller portions. If you decide to freeze it, I recommend getting the disposable aluminum trays that come with lids. That way you can portion it out, pop it in the freezer, and when it comes time to serve it, just take the lid off and pop it in the oven. Just make sure you don't cook it first. Mix it all up, divide, and freeze. It might look manky when it comes out of the freezer, but once it all melts into gooey, cheesy goodness it will be just fine!
You Will Need:
2 cans Quartered Artichoke Hearts
16 ounces Non- fat Greek yogurt (can substitute sour cream)
16 ounces light Mayo
16 ounces Italian blend shredded cheese
2 block of frozen spinach, thawed and drained well
2 cans medium rotel
1 TBSP minced garlic
salt and pepper- optional
Zest of 1 lemon- optional
1 block 1/3 less fat cream cheese (sometimes I add this, sometimes I don't)
1/4 cup hot sauce- less if you don't like spicy food
Large crock pot or baking dish
cooking spray
Directions:
Thaw your spinach and drain well. Be sure to squeeze out all the excess moisture. Mix the remaining ingredients in a bowl. Add the spinach. Stir to combine. Place the mixture in a crock pot or baking dish sprayed with cooking spray. Set the crock pot to low, and cook for at least 3 hours, stirring occasionally. Alternately, cook in the oven until brown and bubbly and transfer to the crock pot and set it to warm to serve. Unless you are having a really big party, I recommend dividing this into 4 portions and freezing some of it. The recipe above will make a double batch. A single batch will usually get us through a party, although that is assuming you are serving other food.
**Last night I thawed out some leftover dip, and mixed it with leftover chicken and pasta. Just boil your pasta, drain off all but a cup of the cooking water, and mix all the ingredients together. So delicious!**
Monday, September 24, 2012
Breakfast Casserole- 365 Recipe Challenge
Whew! I have been so busy this past weekend, I almost forgot to post a new recipe this week. As you may know, it is Monday, so that means another recipe for the 365 Recipe Challenge. Today I am sharing my recipe for breakfast casserole. I love breakfast casserole...love, love, love it. I love it so much I forgot to take a picture before we ate it all.
You will need:
6 medium red potatoes (you can sub frozen hash browns)
3 eggs + 1/4 cup milk (or 3/4 cup egg substitute + 1/4 milk)
1 pack ground breakfast sausage (regular or spicy)
1 block cream cheese (I use the 1/3 less fat)
1-2 cups shredded cheese
bread- any kind (I have even used hot dog buns in a pinch)
salt and pepper (or cajun seasoning if you live in our house)
9x12 baking dish
cooking spray
Instructions:
Bake or boil your potatoes until cooked through. This time, I decided to toss all the potatoes into my microwave and used the handy baked potato button- it worked like a dream. Alternately, I have made this with store bought hash browns so if you have those, just cook them to the package directions. Set the potatoes to the side and allow to cool. Spray your baking dish with cooking spray. Tear the bread into bite size pieces and cover the bottom of the baking dish. Brown the sausage on the stove. Once it is cooked add the package of cream cheese to the sausage. Stir until the cream cheese melts into the sausage. Sneak a taste- it is amazing. Spread the cream cheese and sausage mixture over the bread. It doesn't have to be smooth, just attempt to distribute it evenly. Cut your potatoes into bite size pieces and spread them over the sausage mixture. Spray lightly with the cooking spray, and then season liberally with the seasoning of your choice. In a large measuring cup, mix together the eggs and milk. Pour evenly over the potatoes. Cover with aluminum foil and bake in a 350 degree oven for 20 minutes. Remove from the oven and add the shredded cheese of your choice. Return to the oven until the cheese is melted. Serves 12
That's what's for dinner...or breakfast!
You will need:
6 medium red potatoes (you can sub frozen hash browns)
3 eggs + 1/4 cup milk (or 3/4 cup egg substitute + 1/4 milk)
1 pack ground breakfast sausage (regular or spicy)
1 block cream cheese (I use the 1/3 less fat)
1-2 cups shredded cheese
bread- any kind (I have even used hot dog buns in a pinch)
salt and pepper (or cajun seasoning if you live in our house)
9x12 baking dish
cooking spray
Instructions:
Bake or boil your potatoes until cooked through. This time, I decided to toss all the potatoes into my microwave and used the handy baked potato button- it worked like a dream. Alternately, I have made this with store bought hash browns so if you have those, just cook them to the package directions. Set the potatoes to the side and allow to cool. Spray your baking dish with cooking spray. Tear the bread into bite size pieces and cover the bottom of the baking dish. Brown the sausage on the stove. Once it is cooked add the package of cream cheese to the sausage. Stir until the cream cheese melts into the sausage. Sneak a taste- it is amazing. Spread the cream cheese and sausage mixture over the bread. It doesn't have to be smooth, just attempt to distribute it evenly. Cut your potatoes into bite size pieces and spread them over the sausage mixture. Spray lightly with the cooking spray, and then season liberally with the seasoning of your choice. In a large measuring cup, mix together the eggs and milk. Pour evenly over the potatoes. Cover with aluminum foil and bake in a 350 degree oven for 20 minutes. Remove from the oven and add the shredded cheese of your choice. Return to the oven until the cheese is melted. Serves 12
That's what's for dinner...or breakfast!
Monday, September 17, 2012
Cincinnati Style Chili- 365 Recipe Challenge
Hey guys! This 365 Recipe Challenge is certainly forcing me to keep up with this blog (however, I did forget to take a picture this week). They say it takes 21 days to create a habit, so hopefully after a year of posting I will be in the regular habit of posting a recipe every week! I am really trying to vary the recipes that I post, so if there is anything you would like to see, please comment below. You can give me a particular meal or ingredient and I will see what I can make happen.
For this week, I am posting an old recipe that I have made new again. Cincinnati Chili. In case you don't know what it is, Cincinnati Chili is chili that is served over spaghetti. I know what you are thinking- chili on spaghetti? Let me tell you, it is fantastic! I questioned it at first too, but then I decided it would probably be similar to a tomato sauce with ground meat in it, and it is...but so much better! I originally found this recipe as part of a 5 meals for $50 article. I have changed it a little to fit my family's tastes. Usually, Cincinnati Chili doesn't have beans in it, so if you hate them, leave them out. But, as the article suggested, adding beans increases the fiber (I always love an opportunity to add fiber), but the big reason I add them is for cheap protein. You can get a can of beans for .69 cents (dried beans are even cheaper!). That one can of beans makes your chili go so much further which means less money per serving. If you are a vegetarian (or on a tight budget), you could leave out all the meat and just add more beans (and maybe some lentils?)!
Now that we have discussed beans vs. meat, I am going to drop another culinary experiment on you. Spaghetti Squash instead of pasta. I'm sure your considering not even continuing to read, but hear me out. It is a great source of fiber, super low in calories (you can eat a truck load and not feel guilty), and it is a great way to hide a vegetable. Tell your kids it is pasta, unless they see you make it, they will never know the difference. For full disclosure, my husband can tell the difference, especially since he takes out the trash and therefor sees the skins in the bin. It isn't his favorite food, however he appreciates how much you can shovel in for so few calories. He just requests a really flavorful sauce on top...hence the chili.
So what have we learned today? 1. Chili over spaghetti is delicious. 2. Beans added to chili add fiber and additional servings. 3. You should lie to your children or spouse and feed them squash instead of pasta. Okay...maybe lie is too strong of a word. Let's move on!
You Will Need:
1 package ground meat (I used 99% lean Turkey- we are watching our fat intake)
1 can pinto beans, drained
1 can fire roasted tomatoes
1/2 box low sodium stock (I used chicken because it is what I had, but beef is good too. Vegetarians could substitute vegetable broth.)
1 bag frozen corn, pepper, onion and black bean mixture (optional- I got overly excited at the store)
2-4 TBSP Chili Powder (I like a lot)
1/2 TBSP Cinnamon (I know you are questioning my insanity- but do it, I promise it is good.)
1 TBSP Cumin (check your chili powder first- it might already be in there)
2 TBSP Cajun Seasoning (optional- can sub Salt and Pepper for a milder version)
Salt and Pepper to taste
1 Large Spaghetti squash (or pasta if you must)
Skillet
Crock pot or large pot, sprayed well with cooking spray
Instructions:
Brown your meat in a skillet. While it is cooking, season it well with the cajun seasoning. Drain the meat and transfer to your crock pot. Add the remaining ingredients, except salt, pepper, and the spaghetti squash to the crock pot and mix well. Set the crock pot to 6 hrs on high.
1 hour before you want to eat prepare your spaghetti squash. If you buy one at the store, there is usually a sticker that tells you how long to cook it. If you get yours from a CSA like me, they don't come with the sticker (trust me, I was actually surprised not to see it- and then I felt like an idiot). Cut the squash in half length wise and scoop out the seeds. Sprinkle well with salt and pepper and place cut side down on a greased baking pan. Bake in a 350 degree oven for 45 minutes. The skin will brown and you will be able to squeeze it when it is done. Scrape out the inside with a fork to make spaghetti!
While you're waiting on your squash, now would be a good time to taste your chili. We haven't added any salt or pepper yet because we used a lot of processed ingredients* that already contained salt. Taste it now and add salt and pepper if you need it. I usually end up adding a good amount of both, but it really depends on the ingredients you started with. You might also want to add other things depending on your preference (like more chili powder or crushed red pepper to give it a kick!)
Now, this is one of those meals where you will have leftovers of somethings but not the others. The chili (with the beans) will make 8 servings. One large spaghetti squash will easily serve 2 adults and 1 child, possible 3 adults who aren't super hungry. I usually split a squash with my husbands because we like to eat, but we usually don't clean our plate. If you are diligent, you could probably scrape out enough for 2 adults and 2 small children.
Nutritional Information for 1 serving of chili with half a spaghetti squash:
Calories: 214
Carbs: 44 (30 come from the squash)
Fat: 1
Protein: 21
Fiber: 11
Sugar: 14 (12 come from the squash)
Nutritional Information for 1 serving of chili:
Calories: 131
Carbs: 14
Fat: 1
Protein: 18
Fiber: 5
Sugar: 2
I know your wondering what I am going to do with the left over chili, right? Well I will tell you. I found this gem on Pinterest and I have been waiting to try it until I had some leftover chili. Well now I do. Yum!
That's what's for dinner tonight AND tomorrow night.
*A word about processed foods...
I know some people never like to use canned or frozen foods. Yes, fresh is best. We even joined a CSA this year so we would have access to fresh fruits and vegetables. It didn't fit our lifestyle. We could never eat the fresh food before it went bad, and half the time we didn't have what we needed or we had too much of one thing. I did end up freezing a lot of things for later use, but my point is, fresh isn't always an option. If you can, make your own stock, use dried beans and chop fresh veggies. If it is a choice between going through the drive through on your way home from car pool or using canned/ frozen veggies that have already been prepped for you-use the canned/frozen stuff. A canned bean is better than a french fry any day of the week. Don't get so caught up in all the hype against processed foods that you give up. Just read the ingredients and buy the product with the shortest list and least salt.
For this week, I am posting an old recipe that I have made new again. Cincinnati Chili. In case you don't know what it is, Cincinnati Chili is chili that is served over spaghetti. I know what you are thinking- chili on spaghetti? Let me tell you, it is fantastic! I questioned it at first too, but then I decided it would probably be similar to a tomato sauce with ground meat in it, and it is...but so much better! I originally found this recipe as part of a 5 meals for $50 article. I have changed it a little to fit my family's tastes. Usually, Cincinnati Chili doesn't have beans in it, so if you hate them, leave them out. But, as the article suggested, adding beans increases the fiber (I always love an opportunity to add fiber), but the big reason I add them is for cheap protein. You can get a can of beans for .69 cents (dried beans are even cheaper!). That one can of beans makes your chili go so much further which means less money per serving. If you are a vegetarian (or on a tight budget), you could leave out all the meat and just add more beans (and maybe some lentils?)!
Now that we have discussed beans vs. meat, I am going to drop another culinary experiment on you. Spaghetti Squash instead of pasta. I'm sure your considering not even continuing to read, but hear me out. It is a great source of fiber, super low in calories (you can eat a truck load and not feel guilty), and it is a great way to hide a vegetable. Tell your kids it is pasta, unless they see you make it, they will never know the difference. For full disclosure, my husband can tell the difference, especially since he takes out the trash and therefor sees the skins in the bin. It isn't his favorite food, however he appreciates how much you can shovel in for so few calories. He just requests a really flavorful sauce on top...hence the chili.
So what have we learned today? 1. Chili over spaghetti is delicious. 2. Beans added to chili add fiber and additional servings. 3. You should lie to your children or spouse and feed them squash instead of pasta. Okay...maybe lie is too strong of a word. Let's move on!
You Will Need:
1 package ground meat (I used 99% lean Turkey- we are watching our fat intake)
1 can pinto beans, drained
1 can fire roasted tomatoes
1/2 box low sodium stock (I used chicken because it is what I had, but beef is good too. Vegetarians could substitute vegetable broth.)
1 bag frozen corn, pepper, onion and black bean mixture (optional- I got overly excited at the store)
2-4 TBSP Chili Powder (I like a lot)
1/2 TBSP Cinnamon (I know you are questioning my insanity- but do it, I promise it is good.)
1 TBSP Cumin (check your chili powder first- it might already be in there)
2 TBSP Cajun Seasoning (optional- can sub Salt and Pepper for a milder version)
Salt and Pepper to taste
1 Large Spaghetti squash (or pasta if you must)
Skillet
Crock pot or large pot, sprayed well with cooking spray
Instructions:
Brown your meat in a skillet. While it is cooking, season it well with the cajun seasoning. Drain the meat and transfer to your crock pot. Add the remaining ingredients, except salt, pepper, and the spaghetti squash to the crock pot and mix well. Set the crock pot to 6 hrs on high.
1 hour before you want to eat prepare your spaghetti squash. If you buy one at the store, there is usually a sticker that tells you how long to cook it. If you get yours from a CSA like me, they don't come with the sticker (trust me, I was actually surprised not to see it- and then I felt like an idiot). Cut the squash in half length wise and scoop out the seeds. Sprinkle well with salt and pepper and place cut side down on a greased baking pan. Bake in a 350 degree oven for 45 minutes. The skin will brown and you will be able to squeeze it when it is done. Scrape out the inside with a fork to make spaghetti!
While you're waiting on your squash, now would be a good time to taste your chili. We haven't added any salt or pepper yet because we used a lot of processed ingredients* that already contained salt. Taste it now and add salt and pepper if you need it. I usually end up adding a good amount of both, but it really depends on the ingredients you started with. You might also want to add other things depending on your preference (like more chili powder or crushed red pepper to give it a kick!)
Now, this is one of those meals where you will have leftovers of somethings but not the others. The chili (with the beans) will make 8 servings. One large spaghetti squash will easily serve 2 adults and 1 child, possible 3 adults who aren't super hungry. I usually split a squash with my husbands because we like to eat, but we usually don't clean our plate. If you are diligent, you could probably scrape out enough for 2 adults and 2 small children.
Nutritional Information for 1 serving of chili with half a spaghetti squash:
Calories: 214
Carbs: 44 (30 come from the squash)
Fat: 1
Protein: 21
Fiber: 11
Sugar: 14 (12 come from the squash)
Nutritional Information for 1 serving of chili:
Calories: 131
Carbs: 14
Fat: 1
Protein: 18
Fiber: 5
Sugar: 2
I know your wondering what I am going to do with the left over chili, right? Well I will tell you. I found this gem on Pinterest and I have been waiting to try it until I had some leftover chili. Well now I do. Yum!
That's what's for dinner tonight AND tomorrow night.
*A word about processed foods...
I know some people never like to use canned or frozen foods. Yes, fresh is best. We even joined a CSA this year so we would have access to fresh fruits and vegetables. It didn't fit our lifestyle. We could never eat the fresh food before it went bad, and half the time we didn't have what we needed or we had too much of one thing. I did end up freezing a lot of things for later use, but my point is, fresh isn't always an option. If you can, make your own stock, use dried beans and chop fresh veggies. If it is a choice between going through the drive through on your way home from car pool or using canned/ frozen veggies that have already been prepped for you-use the canned/frozen stuff. A canned bean is better than a french fry any day of the week. Don't get so caught up in all the hype against processed foods that you give up. Just read the ingredients and buy the product with the shortest list and least salt.
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