Recipes - Thrifty, Tasty & Nutritious Meals for the Budget

• 1 large onion, chopped
• 1/2 stick unsalted butter
• 1/4 cup all purpose flour
• 3 cups milk (2 percent or whole)
• 11/2 teaspoons cumin
• 1/2 teaspoon coriander
• 1/2 teaspoon salt
• 1 pound elbow macaroni
• 2 tomatoes, chopped (or one 14 oz can)
• 3 cups Monterey Jack cheese with hot peppers grated (3/4 of a pound)

• 2 T unsalted butter
• 11/2 cups fresh bread crumbs
• 1/4 cup yellow cornmeal
• salt and pepper
• 1/4 cup chopped fresh cilantro

1. Preheat oven to 350 degrees. Generously butter a 4 quart or larger shallow baking dish
2. In a large skillet over medium low heat cook onion until softened. Stir in flour and cook, stirring, 3 minutes. Stir in milk and heat mixture to a boil, stirring until slightly thickened (about 5 minutes). Stir in cumin, coriander, and salt, remove from heat.
3. Meanwhile, cook macaroni in a kettle of boiling salted water until al dente. Drain well and transfer to a large bowl.
4. Add onion mixture, tomatoes, cheese, salt and pepper, mix well. Transfer mixture to prepared baking dish.
5. To prepare topping: melt butter in a large skillet over medium heat. Add bread crumbs and cornmeal. Cook, stirring, until mixture is golden. Stir in cilantro.
6. Sprinkle topping over macaroni mixture. Bake until hot, bubbly and slightly browned at the edges, about 1 hour.

Serves 6. $1.53/serving

• 3 tablespoons olive oil
• 1/2 medium red onion, sliced thinly
• 2 garlic cloves, minced
• 1 pound rigatoni pasta
• 1 28-oz. can Roma tomatoes, chopped
• 2 bundles greens (I like broccolini or broccoli rabe, but mustard greens or spinach would work), washed and chopped into bite-sized pieces
• freshly grated parmesan cheese
• 1 lb. Chicken sausage (optional)

1. If using chicken sausage, sauté over medium heat until cooked. Remove and reserve in bowl.
2. Add 1 tablespoon olive oil to pan. Sauté onion over medium low heat until caramelized (around 10 minutes). Add more olive oil if necessary to keep onion from burning. Add garlic and saute 2 minutes more.
3. Meanwhile, bring pasta water to boil in a large pan.
4. Add the other 2 tablespoons of olive oil and sauté greens for 2 minutes, or until slightly limp. Add tomatoes. Continue to cook over medium heat, stirring occasionally, until vegetables are cooked to taste and the sauce is slightly thickened. Add cooked sausage if used.
5. When pasta water comes to a boil, add pasta and cook until al dente.
6. Combine pasta and vegetable mixture. Add salt and pepper to taste. Garnish with generous amounts of parmesan cheese.

Serves 6. $1.59/serving without chicken, $2.59/serving with chicken

• 4 tablespoons olive oil
• 2 large onions, chopped
• 4 garlic cloves, minced
• 3 carrots, peeled and sliced
• 4 celery stalks, sliced
• 3 tsp dried basil
• 1 tsp dried oregano
• 10 cups vegetable or chicken broth
• 1 cup white wine
• 1 28 oz can crushed tomatoes
• 1 small can tomato paste
• 1 cup pearl barley
• 1 cup lentils
• 1/4 cup chopped cilantro or Italian parsley
• 1 tablespoon balsamic vinegar
• salt and pepper to taste

1. Heat oil in a heavy 4 quart saucepan over medium-low heat. Add onions and garlic and saute until onions are caramelized, about 10-20 minutes.
2. Add the carrots and celery; saute until softened.
3. Add broth, wine, tomatoes, tomato paste and herbs. Bring mixture to a boil and add barley and lentils. Reduce heat and simmer until barley and lentils are tender, stirring occasionally (about 11/4 to 11/2 hours).
4. Before serving adjust seasoning, adding salt, pepper, cilantro and vinegar.

Serves 6. $1.70/serving

NOTE: You can add any other leftover vegetables you like to this soup. Green beans or peas would work well, but feel free to experiment.

• 1 cup plain yogurt (whatever fat level you prefer)
• 1 clove garlic, minced
• 1 teaspoon chopped fresh mint, or 1/2 teaspoon dried
• 1 medium onion, chopped
• 2 teaspoons olive oil
• 1 red pepper, seeded and diced
• 2 teaspoons coriander
• 1 teaspoon cumin
• 1 16 oz can garbanzos, drained
• 1/4 cup chicken broth
• 1 bag pre-washed spinach
• 2 tablespoons fresh lemon juice
• salt and pepper to taste
• 3 cups cooked orzo

1. In a bowl, stir yogurt with garlic, mint and salt; set aside to let flavors blend.
2. In a skillet over medium heat, sauté onion in oil until softened. Add bell pepper and spices; cook an additional 2-3 minutes.
3. Stir in garbanzos and chicken broth, bring to a simmer and cook until bell pepper is just tender.
4. Add spinach and cook until wilted.
5. Stir in lemon juice, salt and pepper.
6. Serve immediately topped with the yogurt sauce over hot cooked orzo (rice works too).

Serves 6. $1.70/serving