Broccoli Rice Casserole

I was reminded of a recipe for "Mac-n-Cheese-like" cauliflower, and butternut squash "mac-n-cheese" and decided to put the two concepts together and use up some broccoli that I'd had a while. It turned out really well, even the boys ate it up. I basically added the rice so I could call it something besides "veggie cheese-like stuff" and to make sure it was filling enough.


Butternut Sauced Broccoli Casserole
Sauce:
Steam about two-three cups of butternut squash chunks for 20 minutes.
Meanwhile saute a chopped onion until starting to brown.

Mash the squash in a large mixing bowl, add one 6-oz container of plain Greek yogurt (make sure it is the real, strained kind, no ingredients other than skim milk and culture), the onion, favorite spices (I used Penzey's Foxpoint mix and fresh ground pepper), a handful of grated sharp cheddar and a Tb Parmesan, and enough milk or chicken broth to make it "saucy"

"cheese" sauce, mostly butternut squash

Vegetables:
Pre-cook in your steamer a couple of yukon gold or other potatoes, peeled and cut into chunks, adding broccoli and cauliflower after the first two minutes of steaming and cook 5-7 minutes more. I only had a little cauliflower left and used two+  broccoli "crowns".
Stir into the sauce.
I added about cup of cooked brown rice, you could add twice that easily, or use white rice, or skip it. The potatoes add "satiety" factor - you could use more potatoes if no rice. If you like vegetables "al dente" don't cook them as long, but they won't get much more cooking later, you will mostly be heating it all up.

Top with panko or wholewheat bread crumbs with a little butter and Parmesan stirred in.

Cover and cook at 325 about 30 minutes, take the top off the last 8 minutes, broil a minute or two if the top hasn't browned a bit.

broccoli-rice casserole - or squash-sauced vegetables if you don't have to attract kids

It went fast.
The yogurt gives it a nice flavor - you might be able to skip the cheddar altogether - -but then you can't say it's a "cheese" sauce if asked by squash-hating children!

Make $18 an hour cooking dinner; cheaper and healthier soups

I was asked to help teach a class in budgeting about the same time I got a recipe I had requested that looked rather more expensive than my usual thing. So I did a lot of research and pricing (even found a site with how many teaspoons in an ounce of various spices so I could estimate costs using my spice shelf) then used three versions as an example of how we can adjust our spending in more ways than we might think. Each recipe includes actual prices I have gotten, either this week or things in my storage.

Here's the recipe I got with notes from the sender, (it's really tasty and very easy, a handy recipe)

Southwest Chicken Soup                       

1 Chicken (I used Costco rotisserie chicken)   $5.99

64 oz. Chicken broth (any brand will do) $4.00

1 Package Near East Brand Rice Pilaf, Spanish Rice Flavor $2.19

                (I have used other brands, but this one is the best)

1 – 12 oz. container Salsa (I prefer fresh or refrigerated, but bottled will work). I like mild. $3.45

1 – 16 oz. pkg. frozen sweet corn (white or yellow) $2.39

Debone chicken, tear into chunks. Add broth, heat. Also use the juices from the rotisserie container. Add Rice, flavoring packet, and salsa. Cook until rice is done. Add corn, heat through. This soup can get quite thick, especially if you make it the day before – you might want a little more broth.

Serve with: sour cream, cilantro, cheese, tortilla chips. Could add chopped green onions, or even avocado slices.

to make enchilada casserole-. Sometimes the broth just disappears. Then I add black beans to the mixture. Layer it with corn tortillas and cheese. Bake it at 350 for about 40 minutes. Then top it off with fresh tomato chunks, green onions and olives.

The cheapest chewy artisan bread added $2.99. This makes a total of $21.89

(Optional additions - though of course you probably wouldn't use entire containers) could add up to $8.85, making it a casserole could add $8.15

Second is a version I would more likely make at my house: (Budget) Southwest Chicken Soup 
also easy, delicious, could be just as fast if you use previously made & frozen stock

Remains of a rotisserie chicken bought on sale and used for previous dinner (figure 1/4 meat left from $4.99 chicken, $1.25) 

2 bouillon cubes ($.09)

onion, half chopped and half used in simmering broth $.37

1 jar sale salsa (got some yesterday for $1) or canned diced tomatoes with green chilis

rice (white - $.08 for amount equal to packaged, or half box of instant brown rice for healthier soup - $.80) 

can corn or Mexicorn  (got lucky, a 50 cent sale) 

can black beans, rinsed and drained ($.69, more sales)

favorite spices (approx. 3 tsp. about $.30)

Cover the chicken carcass with water (include juices from package) and simmer with boullion and half onion, some leafy celery ends if you have them on hand. After about 30-40 minutes, strain. Brown the other half onion (chopped) and add broth, meat off chicken, salsa or diced tomatoes, rice, corn, beans. I like to use Penzey's Adobo seasoning, cumin, ancho powder. Simmer til rice is cooked.

serve sprinkled with saved tortilla chip crumbs (freeze) and a little bit of grated cheese. (.30)

Sale French bread saved in freezer $1.29

Total $6.62 with white rice, $7.34 with brown. 

And if you want to really save and use food storage items and have twice as much soup and bread...............

(Economy) Southwest Black Bean Soup instructions at link

black beans bought in bulk - $.67 lb

turkey carcass free (well, you were going to toss it, weren't you?)

onion, carrot, celery leaves for broth total about $.52

chopped onion, minced garlic, $.20

spices $.30

can of chopped tomatoes with green chilis (sale) $.87

squirt of lime juice .05

carrots, sale can corn, about .50 each

three corn tortillas torn up (saved in freezer) about .20

Homemade French Bread .60 (two loaves)

total $4.18

Think of it this way, you can save about $18 cooking the cheaper way, and the total work time is only about an hour more so you earned $18 an hour and ate healthy food with plenty for another dinner.

 

super-simple breakfast - cheap and healthy

Hot and Ready  Breakfast    

thermos-cooked grains

We've gotten interested in steel-cut oats (I was pleased that local stores have generic ones so I don't have to go 45 minutes to bulk food stores). And my husband likes cracked and whole wheat. All of these are a bit of a pain to cook. Unless you take the easy way out -

In the evening:
put any combination of whole or cracked/cut grain (I used 1 cup steel-cut oats and 1/2 cup whole wheat this time) into a good-quality thermos container with a sprinkle of salt. Pour in twice as much water as grain, heated to boiling in the microwave, and put on the lid. In the morning it's hot and cooked.

I found that cracked wheat seems to need less water and steel-cut oats a little more, whole wheat was perfect 2/1 (twice the water as grain) You can experiment to find the consistency you like best. You can make as much as your thermos holds and refrigerate the excess to zap (microwave reheat) the next day. You can add a little honey or other additions at night or in the morning.Craisins are good!