Friday, 25 January 2013

Food series Breakdown- Spicy Goulash

Tonight's dish is one of my favorites, because it is flavorful, spicy, made in a crock-pot and within anyone's budget! 

It's Spicy Goulash! What is Goulash? Good question, it is a Hungarian stew that is made up of meat, noodles, vegetables and spices. 

My goulash makes 12 servings, so there is PLENTY of left overs or a great dish to make for company; as it totals out to $1.48 PER SERVING! ALSO it's only 210 calories per servings to boot.                                                                                   When was the last time you where able to feed up to 12 people for under $20 and the meal be healthy, chalked full of filling foods, and delicious? I do believe this is a winner for nutritious and affordable.
1lb. Ground Turkey (or beef)
6 cans Rotel (or 4 cans 14 1/2 ozs each Mexican diced tomatoes) undrained
2 cans (16oz each) Kidney beans, rinsed and drained
2 cups water
1 medium onion, chopped
1 medium green pepper, chopped
1/4 cup red wine vinegar
2 Tbsps chili powder
1 Tbsp Worcestershire sauce
2 Tbsps beef bouillon granules
1 tsp dried basil
1 tsp dried parsley flakes
1 tsp ground cumin
1/4 tsp pepper
2 cups uncooked elbow macaroni


In a large skillet, cook meat over medium heat until no longer pink; drain. Transfer to a 5-qt. slow cooker. Stir in the tomatoes, beans, water, onion, green pepper, vinegar, chili powder, Worcestershire sauce, bouillon and seasonings. 
Cover and cook on low for 5-6 hours or until heated through.
Stir in macaroni, cover and cook 30 minutes longer or until macaroni is tender.
YIELD: 12 Servings
Nutrition Facts:

1 Cup:
213 Calories
4g fat
24mg cholesterol
585mg sodium
30g carbohydrate
6g fiver
15g protein

Saturday, 19 January 2013

Food Series Breakdown- Pizza Roll Ups

Tonight is Pizza and Movie night. Usually this would cost a pretty penny AND more than a daily's worth of calories; but not when you do it right with my Pizza Roll ups and OnDemand TV.

2 Slices of Cheese hand toss pizza from Pizza Hut is 640 calories and is $3.80 a serving

My Healthy Pizza Roll Up are 316 calories and $1.83 a serving.

I do believe we have a winner! And bonus round.... my stomach doesn't hurt nor do I feel like pure grease after eating the Roll up.

What do you think? Affordable to be healthy? 

Recipe below:

 1/2 lb lean ground beef (I use ground turkey, Italian style)
1 tube (13.8) refrigerated Pizza Crust
1 pkg (10 oz) frozen chopped Spinach, thawed and squeezed dry
1 jar (7 oz) roasted sweet red peppers, drained and slice (optional)
1 cup (4oz) shredded part-skim Mozzarella Cheese
1/2 tsp Onion Powder
1/2 tsp pepper
1/2 cup loosely packed basil leaves
Cooking Spray
1 Tbsp grated Parmesan cheese
1 can (8 oz) pizza sauce, warmed

In a small nonstick skillet, cook beef over medium heat until no longer pink; drain.

Unroll dough into on long rectangle; top with spinach, beef, roasted peppers and mozzarella cheese. Sprinkle with onion powder and pepper. Top with basil. 

Roll up jelly-roll style, starting with a short side; tuck ends under and pinch seam to seal. Place roll-up on a baking sheet coated with cooking spray; spritz top ad sides with additional cooking spray. Sprinkle with Parmesan cheese.

 Bake at 375 for 25-30 minutes or until golden brown. Let stand for 5 minutes. Cut into scant 1-in. slices. Service with warm pizza sauce.

YIELD: 6 servings
Nutrition Facts: 2 slices w/ 2 Tbsps pizza sauce:

316 calories
8g fat
30 mg cholesterol
824 mg sodium
37 g carbohydrate
3 g fiber
20 g protein 

Food series breakdown- Vermont Turkey Loaf

This is my first blog on the series I am starting to breakdown the cost of healthy food made at home.

Last nigh I made Vermont Turkey Loaf, Homemade Mash Potatoes, Gravy and Peas.

This meal made four servings (which we are a family of four!)

This meal breaks down to.... *drum roll*

$14 for the whole family. 

Is that within your budget?! 

Recipe Below: 

 Vermont Turkey Loaf:

2/3 cup chopped Onion
2/3 cup chopped Carrots
2/3 cup Bread Crumbs
1 lb ground Turkey
1/2 tsp Salt
1/2 tsp Pepper

In a small skillet coated with cooking spray, saute the onion and carrot until tender, cool slighty.

In a small bowl, combine the vegetables, bread crumbs, salt and pepper. Crumble turkey over mixture and mix well. Shape into a loaf.

Place in loaf pan that is coated in cooking spray and bake, uncovered at 375 for 35 minutes  or until juices run clear.

Makes four servings.

Nutirition Facts: Per Serving
292 Calories
11 g Fat
90 mg Cholesterol
629 mg sSodium
25 g Carbohydrate
2 g Fiber
23 g Protein

Fast food vs healthy food

I had a discussion (or close to one as you can get on an online forum) about the price of fast food vs healthy food.

I’ve been hearing the excuse “Fast food is just cheaper…” or “Healthy foods are too expensive!”  I felt the need to defend healthy products such as fresh produce and healthy cuts of meats. So, I started to see why they felt fast food, or just processed foods, where the way to go. 

When I ask them what they are buying, I am floored to find out that not only do they buy produce out of season, they feel the need to buy ONLY Organic. Now, if you are into the whole Organic movement, that is fine, but I PERSONALLY feel it’s crazy to ask consumers to pay over double the price for the same product. 

When I finally picked my jaw up off the floor, it struck me that I should start a blog series of my not so secret method of eating right, meal planning and produce.

Know what is in and out of season. You will pay well over triple times the price for out of season fruits and vegetables.  Here is an amazing guide:

Planning can help you get like ingredients, which will cut down on the cost of meals. If I have seven recipes in front of me, and three have the same herbs in it, I will plan those three first .

When I have canned items or items that can be frozen, I stock up when they are on sale. We eat a lot of ground turkey in our house, when I found it at Safeway for $3 a lb, instead of $6 a lb, I stocked up! Turkey can be stored in the freezer for up to 6 months (that’s half a year!).  That is two for the price of one. When tomato sauce is on sale for $.20 a can, I stock up! I think you get the point of this one. When you spot a deal and go “That is a great price” why just buy one? The more you have on hand at the cheaper price, the less you have to buy later for full price.

I saw someone post this great article, this is food for thought:

Now with my steps out there, I am going to start a new blog series I hope you enjoy! I am going to make my delicious healthy meals then breaking down what it costs per person. You’ll be amazed at how cheap it is to eat healthy and at home!

Vermont Turkey Loaf Breakdown: Here
Pizza Roll-Ups Breakdown: Here
Spicy Goulash: Here