Extremely Frugal Sloppy Joes

Sloppy Joes
Originally uploaded by Simply Frugal

Ground beef	1 lb
Onions	1/2 C
Catsup	1 C
Sugar	3 Tbsp
Mustard	3 Tbsp
Vinegar	3 Tbsp
Worcestershire sauce	3 tsp
Water	1/2 C

Brown beef and onions in large frying pan.
Add catsup, sugar, mustard, vinegar, and Worcestershire sauce and mix well.
Add water and simmer for 15 minutes.
Server hot on toasted buns.

Extremely Frugal Northern Chili

Chili
Originally uploaded by Simply Frugal

Ground beef	1/2 lb
Pinto beans,cooked	2 C
Tomatoes	4 C
Chili powder	1/3 C
Cumin	1 tsp
Onions	1 C

Cook pintos in pressure cooker, using this recipe.
Saute onions and beef until onions are translucent. Add chili powder and cumin and cook for 2 minutes longer.
Stir in beans and tomatoes. Simmer for at least 25 minutes.

This is a great crock-pot recipe. Just dump everthing in and stir well. Simmer on low for at least 6 hours.
It also tastes better if refrigerated overnight and reheated the next day.

Simple BBQ Chicken Sandwich

BBQ Chicken Sandwich
Originally uploaded by Simply Frugal

Chicken	1 lb
BBQ sauce	2 C

Make 2 cups of Texas BBQ sauce. ( Recipe here) Reserve 1 cup.
Grill or broil chicken, basting with remaining sauce.
When cooked through, cool enough to handle and pull meat from bones.
Reheat reserved sauce, and mix in chicken pieces.
Serve on toasted buns.

Simple Deviled Eggs

Deviled Eggs
Originally uploaded by Simply Frugal

Eggs	12
Salt	1/4 tsp
Pepper	1/4 tsp
Celery seed	1/2 tsp
Wocestershire sauce	1/2 tsp
Basil	1/8 tsp
Marjoram	1/8 tsp
Thyme	pinch
Dry mustard	1/8 tsp
Mayonnaise	2 Tbsp

Place eggs in pan of cold water. Cover and bring to a boil over high heat. Turn down heat to just simmer the eggs, timing them for exactly 10 minutes. Remove from heat and chill quickly in cold water.

Remove the shell, halve eggs lengthwise, and carefully remove yolks. Rinse whites and set aside to drain.
Place yolks in a bowl. Add salt, pepper, celery seed, Worcestershire, basil, marjoram, thyme, and dry mustard.
Gently mix in mayonnaise, adding more until yolks are a smooth spreadable consistency.
Fill cavities in whites with yolk mixture.

Hints:
I get the best results when the eggs have been in the refrigerator at least a week after I purchased them. The shell peels much more smoothly.
See this post for Perfect Hard-boiled Eggs

Storing deviled eggs is messy. I get around this by filling them from a pastry bag fitted with a 1/4 inch round tip. The bag of yolk mixture is sealed by putting a bit of plastic wrap over the tip. Store in the refrigerator. Then fill the whites when you are ready to serve. It's also the easiest way to carry them to a picnic or a party. Faster too.

Simple Primordial Chicken

Primordial Chicken Ready To Cook
Originally uploaded by Simply Frugal

Chicken	1 lb
Oil	2 Tbsp
Garlic	4 cloves
Tarragon	2 Tbsp
Salt	2 tsp

Rub chicken pieces with oil. Crush garlic and rub it over the chicken.
Sprinkle tarragon generously over the chicken. Sprinkle with salt.

Grill or broil chicken for 30-40 minutes, until well done.

The amounts in this recipe are totally made up. It's one of the simplest recipes I know of, and works well with rosemary instead of tarragon. Lemon peel is good too. The idea is to take some pieces of chicken, grease them, use the grease to hold the spices onto the skin, and then broil or grill them until the skin is crisp.

Simple Swedish Meatballs

Swedish Meatballs
Originally uploaded by Simply Frugal

Beef, ground	1 lb
Bread crumbs	1 C
Egg	1
Onions	1/4 C
Parsley	3 Tbsp
Salt	1 tsp
Paprika	1/4 tsp
Lemon juice	1 Tbsp
Nutmeg	1/4 tsp
Allspice	1/8 tsp
Drippings or butter	2 Tbsp
Broth	2 C
Flour	1/4 C

Shape meat into 1 inch balls. Brown in drippings.
Cover with broth and simmer about 15 minutes.
Remove meatballs.
Stir 2 teaspoons broth into the flour, making a smooth paste. Stir the paste back into the simmering broth, stirring up bits of browned meat from the bottom. Cook for 5 minutes until gravy thickens and flour is cooked.

For a more pronounced flavor, mix 1/2 teaspoon grated lemon rind into the meatball mixture.

Simple Rosemary Chicken Salad

Rosemary Chicken Salad
Originally uploaded by Simply Frugal

Chicken, raw	1 lb
Onion	1/2C
Celery	1/4 C
Bay leaf	1
Celery	1 C
Onion	1/2 C
Grapes	1 C
Walnuts	1/4 C
Rosemary	1 tsp
Mayonnaise	1/4 C

Put chicken in saucepan and poach with onion, celery and bay leaf. Drain, reserving broth for other uses.
Mince celery and onion. Halve grapes. Chop walnut fine.
Dice chicken and stir in minced vegetables, and walnuts.
Sprinkle with crushed rosemary and season to taste with salt and pepper.
Gently fold in mayonnaise, and chill for 1 hour or until serving time.

Simple Lemon Baste Chicken

Lemon Baste
Originally uploaded by Simply Frugal

A wonderfully summery lemon tarragon combination

Chicken breasts	4
Flour	1/2 C
Salt	1 tsp
Tarragon	1 tsp
Oil	1/4 C
Lemon juice	1/3 C
Onion	2 Tbsp
Garlic clove	1
Pepper	1/4 tsp

Combine onion, garlic, tarragon, lemon juice, and pepper in food processor.
Combine flour and salt.
Dredge chicken breasts in flour mixture.
Place oil in oven pan and preheat oven to 350° F, until oil is very hot.
Place dredged chicken breasts in hot oil turning once to keep skin side up.
Baste with lemon tarragon mixture several times.
Bake for about 30-40 minutes.

Simple Turkey Meatballs

Ground Turkey Meatballs
Originally uploaded by Simply Frugal

Ground turkey is an inexpensive alternative to ground beef. Personally, I find the texture different enough that it doesn't work as a burger for me. But meatballs come out great.

Ground turkey	1 pound
Garlic clove	4
Basil	1 Tbsp
Marjoram	1 Tbsp
Thyme	1 tsp

Crush garlic cloves, and add to ground turkey along with basil, marjoram, and thyme.
Use a teaspoon or a large melon baller to scoop equal amounts of turkey mixture on to baking sheet.
Roll mounds of turkey mixture into small balls and return to baking sheet.
Bake in 350° F oven for 30 minutes, until well browned.


A trick I learned to speed things along is to scoop out all the meat mixture before you go back and form all the balls. You get into a rhythm that speeds up the process.

Simple Roman Bean Spread

Roman Bean Spread
Originally uploaded by Simply Frugal

Navy beans, rosemary, and garlic highlight this simple bean spread, which dates from Roman times. It makes a dip similar to hummus, and is great on pita or flatbreads.

Roman Bean Spread

Navy beans	1 C
Oil	2 Tbsp
Garlic clove	1
Rosemary	1/2 tsp
Worcestershire sauce	1 tsp
Lemon juice	1 Tbsp
Salt
Pepper

Soak beans overnight, drain and rinse. Cover with fresh water and simmer 1 hour or until very tender.

Saute oil, garlic, and rosemary for 5 minutes, let cool.

Put beans in food processor. With motor running, slowly add garlic mixture.

Add Worcestershire sauce and lemon juice. Taste for seasoning and adjust salt and pepper.

Refrigerate for at least 3 hours before serving.

The True Cost of Protein

I usually compare the cost of a meal based on a 3 or 4 ounce serving of meat. I have a personal rule of thumb that I should keep the average cost below 45¢ per serving. See this post for how to calculate the cost per serving.

The cost of protein is a different calculation, since a serving of meat or meat equivalent can vary widely in how much protein it provides. The chart below will give you a glimpse into the true cost of protein.

Price is price per pound except for eggs (dozen), tuna (5 oz can), and milk (gallon). All prices are the lowest price I've paid since January 1, 2009.
Protein cost is for 20 grams of protein, about 1/2 to 1/3 of your daily requirement.

Item	Price	Protein cost
Lentils	.79	.12
Peanut butter	1.21	.22
Navy beans	.99	.22
Turkey, whole	.77	.25
Eggs	1.00	.26
Chicken leg quarters	.59	.26
Milk	1.99	.31
Boneless chicken breast	1.69	.33
Ground beef (26%)	1.60	.38
Whole chicken	.89	.44
Tuna	.71	.44
Pork loin, boneless	1.79	.45
Turkey, ground	1.99	.46
Round steak (bottom round)	2.49	.46
Hot dog (beef & pork)	1.39	.53
Cheddar cheese	3.33	.59
Pork steaks	1.99	.66
Sausage	1.89	.91
Catfish	1.59	1.24

Hot dogs, sausage, and catfish are surprisingly expensive sources of protein. Tuna, chicken, and pork loin are good buys if you want meat as the focal point of the meal. As you might guess, lentils, peanut butter and navy beans can bring your costs way down. But notice that turkey, eggs and chicken, when on sale, are really very cheap sources of protein.

One creative way to provide protein is to use a small amount of meat along with the beans or eggs or peanut butter. The meat helps create some variety in the lentils and bean dishes that I serve several times a week. For example, baked beans at lunch can provide nearly 1/3 of the day's protein, and you'll then find a lot more room in your budget for the chicken or pork main dish at night.

Simple Savory Custard

Savory Custard
Originally uploaded by Simply Frugal

Most of us think of sweet desserts when we hear "custard". But custards can be savory as well. When eggs and milk are cheap, think about serving a simple custard that provides bunches of protein in a slightly different style. Quiches are one version of savory custards, but this is a fun version that doesn't require a pie crust and comes in individual servings.

Serve this with a salad for lunch, supper, or brunch. When it is cooler, steamed broccoli complements these flavors.

Savory Custard
6 Servings

Milk	2 C
Thyme	1/4 tsp
Garlic	1 clove
Eggs	3
Egg yolks	2
Cayenne pepper	1/8 tsp
Salt	1/2 tsp
Swiss cheese	1/2 C
Parmesan cheese	1/4 C

Preheat oven to 300F.

Crush garlic and shred cheese.
Boil about a quart of water.
Grease 6 custard cups or ramekins.

Put thyme and garlic into milk and heat just to boiling. Remove from heat (or microwave) and allow to cool.

Beat eggs, egg yolks, cayenne, and salt in a large bowl. Mix in shredded cheese and parmesan. Add milk and beat several times.

Pour or ladle mixture into custard cups. Place cups in a baking dish and place on oven rack. Carefully pour boiling water around the custard cups, until water is about 1 inch below the edge.

Bake until set, approximately 30 minutes. Remove custard cups from baking pan with tongs. Leave pan in oven until cool enough to handle easily.

Simple Broccoli Quiche

Quiche
Originally uploaded by Simply Frugal

When eggs, milk, cheese, and broccoli are all on sale at once, try a new twist on the standard Quiche Lorraine. This quiche uses Cheddar cheese and broccoli for its flavors

Ingredient	9 inch	Tart
Broccoli	1 C	1/4 C
Cheddar cheese, shredded	8 oz	2 oz
Onion, grated	2 tsp	1/2 tsp
Flour	1 Tbsp	1 tsp
Salt	1/4 tsp	pinch
Egg	3	1
Milk	1 C	1/4 C

Preheat oven to 450 F.
Grate onion, shred cheese.
Shred or chop broccoli small.
Combine cheese, onion, flour and salt, mixing well.
Layer filling and cheese mixture in pastry shell.
Mix egg and milk, pour over cheese and filling.

Bake in 450 oven 15 minutes, then lower heat to 325 and bake 30 minutes longer, or until just firm in center. Let stand 5 minutes before cutting.

Simple Three-Chili Chicken

Use mild green chilis, flaked hot red peppers, and chili powder in this chicken and rice combo. You can adjust the heat by adding more red pepper flakes.

Three-chili Chicken
Makes 4 servings

Chicken Thighs	2 pounds
Onion	2/3 C
Green chilis	2 Tbsp
Cumin	2 tsp
Chili Powder	1 Tbsp
Red pepper flakes	1/4 tsp
Garlic	2 cloves
Chicken broth	2 1/2 C
Rice	1 C

Chop onion and green chilies. Crush garlic.
Brown chicken thighs in frying pan, remove. Reserve drippings.
Saute onion, chilis and garlic in drippings until onion is translucent.
Add cumin, chili powder and red pepper flakes and continue cooking for 2-3 minutes.
Stir in rice, coating well. You may want to add a tablespoon of oil if the pan is dry.
Pour chicken broth into pan, and return the browned pieces of chicken.
Bring to a boil, cover tightly, and turn to low.
Gently steam rice for 20 minutes.
Check chicken for doneness before serving.

Corned Beef

Corned beef requires long, slow cooking. It's a perfect Crockpot dish.

Corned Beef

Beef brisket	4 lbs
Mustard seeds	1 tsp
Caraway seeds	1 tsp
Peppercorns	1/2 tsp
Coriander	1/2 tsp

Crush mustard seeds, caraway, coriander and peppercorns*. Rub into both sides of beef brisket.
Pour 1 cup of water in bottom of crockpot, and add brisket.
Cover and cook on low for 7 to 8 hours.
Slice thinly to serve.

*If your corned beef comes with a spice packet, use that instead.
*I use a small coffee grinder to crush whole seeds.

Simple Sunday Lentils

Sunday Lentils
Serves 4

Lentils, dry	2 C
Basil	2 tsp
Salt	1 tsp
Water	4 C
Onions	1 C
Cumin	2 tsp
Oil	1/4 C
Garlic	2 clove
Tomatoes, diced	2 C

Boil lentils with basil, salt and water, drain.
Saute onion, cumin and garlic in oil. Add lentils and tomatoes. Cook until very thick.

Simple Lemon Thyme Chicken

Lemon Thyme Chicken
Originally uploaded by Simply Frugal

Lemon Thyme Chicken
4 servings

Leg quarters	2.5 lb
Olive oil	1 Tbsp
Garlic	3 cloves
Lemon juice	1 Tbsp
Thyme	1 tsp

Arrange leg quarters in roasting pan skin side up.
Whisk together olive oil, crushed garlic, lemon juice, and thyme.
Brush over chicken, and let marinate for 1 hour.
Place in oven (no need to preheat) and set to 350 F. Roast for 50-60 minutes, checking to be sure thick part of thigh is done.
Drain off pan juices, and skim off fat. Serve pan juices on the side.

Hungarian Pork Goulash

Hungarian Pork Goulash
4 servings

Oil	1 Tbsp
Onions	4 C (1 lb)
Pork shoulder, bone in	2 lb
Paprika	2 Tbsp
Tomato paste	1 Tbsp
Garlic	2 cloves
Salt	3/4 tsp
Flour	1 Tbsp
Chicken stock	2 Tbsp
Green pepper	1/2 C
Sour cream	1/2C

Slice onions thin, and saute in oil. Add pork, saute 5-10 minutes.
Add paprika, tomato paste, garlic, salt, and flour.
PUt in slow cooker on low for 7 hours, adding liquid if necessary.
Half an hour before serving, dice and saute green pepper and add to meat mixture.
Mix a small amount of the cooking liquid with the sour cream, and stir back into cooker.

Serve over noodles.

Televaros

An interesting combination of creamed corn with bay leaf

Televaro Casserole

Ground beef	1 lb	1/4 lb
Corn, cream style	1 1/2 C	1/2C
Green pepper	1/4 C	1 Tbsp
Onion	3/4 C	1/4C
Celery	1 C	1/4C
Worcestershire sauce	1 Tbsp	1 tsp
Bay leaf	1	1/4
Salt	1 tsp	1/4 tsp
Sugar	1 Tbsp	3/4 tsp
Noodles	12 oz	3 oz

Brown meat, add celery, onions, green pepper, salt and pepper. Simmer 10 minutes until tender. Add corn and Worcestershire sauce, bay leaf, and sugar.

Boil noodles until just tender.

Layer meat and noodles in casserole. (Optional: cover with breadcrumbs and dot with butter).
Bake at 375 F until browned, about 30 minutes.

Simple Roasted Chicken

Roast Chicken
Originally uploaded by Annie Mole

Roasting a whole chicken can give you all kinds of bonus ingredients. In addition to the meat, there are bones and gravy. If you stuff it before you roast it, there's a side-dish of dressing. You can use the bones from the cooked chicken to make stock. In fact, if you roast them after the meat has been removed, the stock has a richer flavor. If I'm feeling especially frugal, I let the fat congeal and refrigerate it until I need to grease a casserole.

Simply Frugal Roast Chicken

Ingredient	4 servings
Chicken, whole	1
Giblets
Water	1 1/2 C
Bay leaf	1
Fat*	2 Tbsp
Onion, chopped	2 Tbsp
Bread*, diced	2 C
Celery	1/4 C
Basil	1/4 tsp
Thyme	1/4 tsp
Sage	1/2 tsp
Salt
Pepper	1/4 tsp
Flour	1 Tbsp
Milk	1 C

Wash chicken, and remove heart, liver, gizzard, and neck.
Place neck, gizzard, and heart in water, along with bay leaf and half the onion. Simmer for 15 minutes. Drain and reserve stock.
Chop heart, gizzard, and liver fine. Saute with remaining onion in fat for a few minutes.
Combine with bread, celery, basil, thyme, sage, salt, and pepper.
Pour stock over dressing to moisten.

Stuff interior of chicken just before the chicken is put in the oven. You can double the amount, and bake the remainder in a greased casserole dish.
Place chicken in oven.
Turn on oven and set to 350 ℉ Bake for 1 1/2 to 2 hours.
Pour off liquid, and allow fat to rise to the top. Skim and reserve fat.
Add flour to pan drippings. Stir until flour is incorporated. Add milk for cream gravy, add the liquid from the roast for a thinner gravy. Stir over medium heat until gravy thickens.

After the meal, place carcass and bones in a plastic bag, and freeze until ready to make stock.

*Fat, Bread, Preheated Oven
Fat: the frugal cook uses bacon fat, chicken fat, vegetable oil, or butter.
Bread: the frugal cook uses left over bread, bagels, or cornbread.
Preheated oven: the frugal cook knows you do not need to preheat the oven if you are roasting meat.