Dr. Miggy's Healthy Blog for Busy Folks on Tight Budgets » balsamic vinegar

Quick and Cheap Dinner: Balsamic Lentil Stew

drmiggy — Thu, 05 Nov 2009 00:30:39 +0000

The temperature has dipped below 85 degrees, and that can only mean one thing in Houston: Fall has arrived. I know what you northerners are thinking, and you are probably right. Sixty-five degrees is hardly bundle-up weather, but in Houston it can still elicit the desire for wool socks and bowls of thick and steaming autumn stews.

Stew can be quick if you use the right ingredients. This recipe from New Vegetarian Cuisine is a perfect example. The trick is to use red lentils if you can find them, which are actually yellow lentils with the outer husk removed. Whole Foods has them in the bulk section, but you may also be able to find them at larger grocery stores amongst the dried beans. They are a bright orange color and turn yellow once they are cooked. Bonus points: Lentils have plenty of iron, protein and fiber. If you can’t find red lentils you can substitute green or brown, but the cooking time will need to be extended by 10-15 minutes.

I modified the recipe in New Vegetarian Cuisine by using yellow potatoes, which hold up better to cooking than regular baking potatoes. If, like me, you like chunks of potato in your stew try using Yukon Golds. I also switched out the tarragon for basil because I had some left over from the Mediterranean Olive Bread I made, and it’s easier to find in most grocery stores. If you use a food processor to shred the veggies, this dish comes together in minutes. Did I mention how much I love my new food processor? I don’t even mind that I have to wash it by hand (since I don’t have a dish washer).

Balsamic Lentil Stew

Lentil Stew Action Shot!

Makes 4 heaping servings
Total time 25 minutes
Cost for the whole pot ~$7-8

4 cups water
1 1/4 cups red lentils
2 medium Yukon Gold potatoes
ground black pepper
5-6 green onions
2 carrots
1 medium zucchini
1 medium yellow squash
2 large cloves garlic
1 tablespoon olive oil
1-2 tablespoons chopped fresh basil
2 tablespoons balsamic vinegar

Cut the potatoes into cubes. In a large pot, combine the water, lentils, potatoes and pepper (to your liking) and bring to a boil. Cover the pot and reduce the heat to a simmer. Cook for about 15 minutes.
While the lentils are cooking, chop the green onions and grate the carrots, zucchini and squash. You can also use the grater on a food processor for the veggies. Finely chop the garlic.
In a large no-stick frying pan, heat the olive oil over medium heat. Add the onions, veggies and garlic and cook for 8-10 minutes, stirring frequently.
Once the carrots are softened, add the veggie mixture to the lentils. Mix in the basil and vinegar and heat through another 2-3 minutes. Serve in big bowls. You won’t need another meal for about 8 hours.

Quick and Cheap Dinner: Frou Frou Franks and Beans

drmiggy — Thu, 02 Jul 2009 16:00:31 +0000

Independence Day is upon us, and I’m feeling quite festive. You probably think there is no way hot dogs can be healthy, and 9 times out of 10 you would be correct. But if you get the low-fat, all-natural, grass-fed, raised-by-nuns-on-a-sunny-pasture-near-a-rolling-creek kind you can still enjoyed those encased meat treats sans guilt.

Frou Frou Franks and Beans

The beans will serve 3-4, and you can make as many hot dogs as mouths that want ‘em
Total time: 10 minutes
Cost per serving: $3-4

1 can white beans (cannellini they are sometimes called)
1 can chunky tomato soup
1 cup frozen spinach
1-2 tsp balsamic vinegar

low-fat, all-natural hot dogs
whole wheat hot dog buns
roasted corn and poblano salsa from Whole Foods, or pico de gallo
Lemonaise (I love this stuff. You can get it at Whole Foods or just use regular mayo or even mustard.)

Drain and rinse the beans under running water and put in a pot. Add the tomato soup and the spinach and heat over med-high heat.
Heat a skillet over medium heat and spray with a little no-stick spray. Cut the hot dogs lengthwise down the center, but not all the way through. Flatten them out and place cut side down on the skillet. Heat for a few minutes.
While the dogs are cooking, open the buns and scoop out some of the bread on one side, like the picture shows. It will look like a boat. Fill the boat with salsa or pico de gallo. By removing some of the bread you can cram more salsa into the sandwich. Scrap a thin layer of lemonaise on the other side.
Flip the dogs over and let heat through on the other side. Turn the heat off the beans and add the balsamic vinegar. I like mine tangy so I go for 2 tsp, but you can add one first and see if you want more.
Put the dogs in the buns and serve with the beans and a peach for desert.

How’s that for fancy franks and beans? That salsa really makes the dog. It’s spicy and cumin scented and just delicious. If you don’t want to use the salsa or pico that’s cool, my feelings won’t be hurt. You just won’t know what you’re missing

Quick and Cheap Dinner: Salmon and Summer Bean Salad

drmiggy — Wed, 13 May 2009 01:35:23 +0000

I’m going to make this a regular feature, so check back often. I’m tagging each one of these posts with the main ingredients so when I post enough you’ll be able to search through many quick and cheap dinners.

I don’t go out to eat much at all, which saves me money and keeps me fit. Although I love to cook, most weeknights I can’t spare more than about 15 minutes in the kitchen. Over the years I have developed a rotation of my favorite throw-together meals, and now you get the benefit of all that work There’s only one rule to making quick and cheap dinners for yourself, and that’s to keep a stocked pantry. I always have canned beans, whole wheat pastas, vinegars, spices and frozen veggies on hand. You’d be amazed what I can come up with when it looks like there’s nothing in the house. I give you exhibit A:

Sesame Salmon and Summer Bean Salad (I just made up that name)

Total time: 5-10 minutes
Total cost per serving (for 2): about $6

For the salmon (2 servings):

3/4 lb prepared sesame crusted salmon from Whole Foods (it’s a convenience, and only $8)
no stick spray

For the salad (2-4 servings, depending on your appetite):

1 ~15 oz can of navy beans, white beans, cannelini beans, or great northerns
one med tomato
one very small clove garlic (trust me, go small)
about a cup of frozen spinach
2 teaspoons olive oil
1 teaspoon balsamic vinegar
1/8 to 1/4 teaspoon Italian seasoning
salt to taste

Heat a pan over medium heat. Fish is delicate so be sure to use medium. Once the pan is hot, spray with no stick spray. Lay the salmon in the pan and cook on one side for 4-5 minutes, depending on the thickness of the fish. Flip and cook another 4 minutes until cooked through.
While the salmon is cooking, drain the beans in a strainer and rinse well. Coarsely chop the tomato and mix with the beans in a bowl. Mince the garlic clove and add along with the oil, vinegar and seasoning. Nuke the spinach about 90 seconds and add to the bowl. Stir and inhale deeply. It’s heavenly when the hot spinach hits the garlic olive oil and balsamic vinegar. Sprinkle a little salt to taste and serve.

I pretty much planned this on the fly, throwing in things that I thought would taste good together. Don’t worry if you are a total noob in the kitchen. Eventually you will learn what pleases your palate and you’ll be making stuff like this, too. The best part about this side dish? It’s mega healthy and it tastes wonderful. Salmon is full of vitamins and good fats, you get fiber from the beans, good fats from the olive oil, vitamins from the tomato and spinach, and all the medicinal properties of raw garlic. That’s why you use a tiny clove, cuz too much raw garlic is no ones friend, and no one will want to be your friend after you eat it.

And for dessert? I have a late night sweet tooth, which is not good for my girly figure. Instead of dessert I drink an aromatic caffeine free tea, like TeaGschwendner’s Rooibush Creme Caramel, with just a touch of local honey and nonfat milk. Don’t believe it will soothe your craving? Give it a try and tell me I’m a liar.