Pot Stickers & Vegetable Stir Fry

$12.50 total / $2.05 per serving
($7.67 for Pot Stickers @ $0.85 per serving, $4.83 for Stir Fry @ $1.20 per serving)

This is one of those recipes that I love to make in large batches and freeze the extras for quick meals during the month. I love pot stickers, so it is only appropriate that I have them on hand at all times in my freezer. :) These little babies require a little time to put together but are oh so worth it! Don't even get me started on the dipping sauce......seriously. If I could, I would put it on top of everything! Oh wait, I do...

I typically make a double batch of the sauce and then freeze it in an extra ice cube tray so I have little individual sized servings ready to go! The pot stickers freeze beautifully as well and make weekday dinners effortless. I hope you enjoy these as much as I do!

Nutritional Highlight: Ground Turkey Breast. Turkey is an obvious substitution for ground beef when you are looking for something a little less fatty with the same functionality as beef. You can substitute ground turkey in any recipe that ground beef is called for, just make sure to read the label. You want to make sure you are buying ground turkey breast, not a mixture of light and dark meat. If you aren't careful, you can end up with just about as much fat as lean ground sirloin. Ground turkey also contains more calcium than ground beef but does contain less iron. 

Pot Stickers & Vegetable Stir Fry  (Pot Stickers: serves 9, Stir Fry: serves 4)
adapted from Everyday Food

• For The Dipping Sauce

  • 1 cup soy sauce
  • 1/2 cup plus 2 tablespoons white vinegar
  • 2-3 Tbsp Sriracha sauce
  • 1/4 cup sugar
  • 2 tablespoon grated peeled fresh ginger
  • 2 tablespoon toasted sesame oil
  • Scallion greens (optional), for garnish

• For The Pot Stickers

  • 2 scallions, cut into 1-inch pieces
  • 1 medium carrot, diced medium
  • 1 large egg white
  • 1 pound ground turkey (or ground pork**very tasty!)
  • 1/4 cup dipping sauce
  • 36 wonton wrappers
  • Nonstick cooking spray
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  For The Stir Fry

  • 2 scallions, cut into 1-inch pieces
  • 3 medium carrots, sliced into strips
  • 1 large head of baby bok choy, washed and large stems discarded
  • 1 medium onion, sliced
  • 1 cup mushrooms, sliced
  • 1/4 cup dipping sauce
  • vegetable oil
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  • In a medium bowl, whisk together soy sauce, vinegar, Sriracha, sugar, ginger, and sesame oil; set dipping sauce aside.
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  • Make pot stickers: In a food processor, process scallions, carrot, egg white, and half the turkey until a paste forms. Transfer to a medium bowl. Mix in the remaining turkey. Stir in dipping sauce.
  • 
    
  • Working with one wonton wrapper at a time, place 1 scant tablespoon meat mixture in center. With a wet finger, moisten edge of wrapper, then fold over filling and press to seal. Cover filled dumplings with a kitchen towel while you work.
  • 
    
  • Lightly coat a large nonstick skillet with cooking spray and heat over high. In batches, cook dumplings until golden brown on both sides, 1 to 2 minutes per side. Carefully add 1/2 cup water to skillet, cover, and cook until water has almost evaporated and dumplings are tender, 3 minutes. Uncover and cook until remaining water evaporates (reduce heat to medium if dumplings are overbrowning). Transfer pot stickers to a plate. Wipe skillet clean between batches. Add scallion greens to dipping sauce if desired and serve alongside pot stickers.
  • 
    
  • Meanwhile, heat up a couple tbsp of vegetable oil in a stir fry pan. When the oil starts to smoke, add the carrots and onion. Cook the vegetables until tender, stirring almost constantly, about 5 minutes. Add in the rest of the vegetables except the bok choy. Once the mushrooms are cooked, reduce heat to low add in the bok choy. Let the pan cool a bit before adding the dipping sauce so you don't get a splatter of sauce everywhere. Mix in the dipping sauce and serve. 
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  • **Lay the extra uncooked pot stickers on a cookie sheet and place in the freezer until frozen - 30 minutes to an hour. Once they are frozen, you can transfer them to a big ziplock freezer bag to enjoy at your convenience! Just heat them up in the skillet with the same method although adding 2-3 minutes per side. Typically takes about 10 minutes to cook when frozen.**
  • 
    

  Nutritional Analysis:

  
  

  Per serving (4 potstickers and 1 cup stir fry): 243 calories, 1.5g fat, 33.2g carbohydrates, 20.1g protein and high in Calcium, Vitamin A, Vitamin B-6, Vitamin C, Fiber, Iron, Manganese, Magnesium, Niacin, Phosphorus, Potassium, Riboflavin, Selenium and Thiamin

Spaghetti Squash with Marinara and Mushrooms

$6.22 total / $1.56 per serving

I made this a couple weeks ago for my friend on her birthday. I was going to take her out but once I learned she was on a strict diet, I thought it would be more fun to make her something. I came up with this little dinner and it turned out delicious! I absolutely love spaghetti squash, you can do so much with it. This recipe is really simple and simply treats it as the 'noodle' base for basic spaghetti with mushrooms.

Nutritional Highlight: Spaghetti Squash. This squash is an excellent addition to any diet plan. Per serving, it is low in calories, has a fair amount of fiber and boasts many vitamins and minerals. The water content also helps to fill you up. It can be eaten plain with salt and pepper or used as a substitute for pasta like I've done in this dish. 

Spaghetti Squash with Marinara and Mushrooms  (serves 3-4)

1/2 Marinara Sauce recipe
3 cups Mushrooms, cleaned and sliced
1 Spaghetti Squash, about 3 lbs.
4 cloves Garlic, minced
1 Tbsp Butter, unsalted
2 Tbsp Olive Oil
Salt and Pepper
Parmesan Cheese, for serving


Make the marinara as directed or reheat on the stove if made previously. Preheat the oven to 375º and bake the entire spaghetti squash on a sheet pan for 1 hour. Let the squash cool for 10 minutes.

While the squash is cooling, heat a skillet to medium and melt 1 Tbsp butter. Add the mushrooms. Let the mushrooms cook until softened, about 5 minutes. Add 2 minced cloves of garlic and continue to cook for another 10 minutes or so until the mushrooms are cooked.

Once the spaghetti squash has cooled, cut it open lengthwise, take the seeds out and use a fork to scrape out the inside of the squash. Either wait until the mushrooms are done and then transfer them to a bowl and cover, or grab a different skillet. Pour 2 Tbsp olive oil in the pan, then add the remaining garlic. Cook the garlic until fragrant but not burnt, about 1-2 minutes. Place the spaghetti squash in the skillet with the butter and garlic, toss until coated. Season with salt and pepper.

Plate with the spaghetti squash first, about 1-2 cups, then with 1 cup marinara and about 1/2 cup mushrooms. Sprinkle with parmesan and eat!

Nutritional Analysis:

Per serving: 311 calories, 12.7g fat (3.9g saturated, 1.4 polyunsaturated, 6.6 monounsaturated), 40.8g carbohydrates, 9.1g protein and over 15% daily value of Vitamin A, Vitamin B-6, Vitamin C, Vitamin E, Calcium, Copper, Iron, Magnesium, Manganese, Niacin, Pantothenic Acid, Phosphorus, Riboflavin, and Thiamin

The Best Marinara

$5.57 total / $0.80 per serving

This is the most flavorful marinara I have ever tasted. It is absolutely delicious! I found this recipe in 2008 when I was working at a Credit Union. Our branch had just opened up downtown and no one knew we were there so I had A LOT of downtime. Luckily for me, I enjoy browsing recipes and seeing what sounds good to try out. I struck gold with this recipe. It's from Mary E. Ross and her cookbook Lighten Up - The Art of Low Fat Gourmet Cooking. I think the secret to the flavor of this sauce is the addition of red bell pepper. Not only does the bell pepper give the sauce a depth of flavor but it also boosts the nutritional value of this already nutritious sauce. That's a win in my book!

Nutritional Highlight: Red Wine. In moderation, red wine can be healthy for your heart and other parts of your body due to its high antioxidant count. There are more polyphenols, a type of antioxidant found in phytochemical bearing plant foods, in red wine than there is in blush or white wines. A large portion of the polyphenols in red wine are found in the tannins. In addition to polyphenols, red wine also contains resveratrol, an antioxidant known for its ability to help combat the effects of saturated fat on your heart and arteries.

The Best Marinara   (makes 6-7 cups)
source: Mary E. Ross

1 cup dry white or a light bodied red wine (I like to use Pinot Noir if I have it or Red Cooking Wine works as well)
2 6 oz. cans tomato paste
1 28 oz. can ready cut roma or regular tomatoes or 2 lb. fresh roma or regular tomatoes, peeled and seeded
1 medium red or yellow onion, chopped 
1 red pepper, chopped
2 large cloves fresh garlic, pressed or minced
2 to 3 tablespoons fresh basil (1 tablespoon dry)
1 tablespoon fresh oregano (1/2 tablespoon dry)
1 to 2 tablespoons sugar
1/2 teaspoon salt
1/2 teaspoon garlic powder
6 to 8 shakes chili powder or cayenne pepper
fresh ground black pepper to taste
1/2 teaspoon extra virgin olive oil
Olive oil cooking spray

Spray a 4 quart stock pot with olive oil cooking spray and preheat on medium. Sauté garlic 2 to 3 minutes or until lightly golden. Add tomatoes and all remaining ingredients, except fresh basil and olive oil.

Simmer sauce for 1 to 4 hours. Add basil and olive oil to sauce a few minutes before end of cooking time. If sauce becomes too thick add a little water or wine.

**The only thing I do differently than Mary is that before I serve the sauce, I blend all of the ingredients. You can do this by scooping the sauce into the blender or with a hand held immersion blender. For me, this makes the sauce better. It is a wonderfully thick, rich marinara. You get a little bit of everything in each bite without chunks of tomato or red bell pepper.**

**This will also freeze really well if you want to save some or double the recipe for delicious slow-cooked marinara on busy week nights!**

Nutritional Analysis:

Per 1 cup serving: 125 calories, .8g fat, 23g carbohydrates, 3.6g protein and over 15% daily value of Vitamin A, Vitamin B-6, Vitamin C, Copper, Iron, and Manganese

Pear & Gorgonzola Pizza

$1.17 total / $0.59 per serving

Some things sound like a weird combination but are actually destined to be combined. For me those are typically a sweet and savory combination like cranberry sauce with turkey or applesauce on potato latkes. So when I went to a restaurant and they were serving this pizza, I was skeptical while also intrigued. Once I took a bite, though, all of my doubts vanished. This combination is delicious!

Nutritional Highlight: Pears. High in fiber and several vitamins and minerals, pears are an important fruit to eat during the fall and winter months when they are in season. Pears also contain folate, which is especially important for pregnant or nursing mothers. Another important characteristic of pears is that they contain the trace element boron, which helps the body absorb calcium and magnesium more efficiently. **Enjoy this pizza with a side salad made with spinach or arugula to maximize your calcium absorption** 

Pear & Gorgonzola Pizza (Serves 1-2)

1/4 recipe pizza dough
1/2 Bartlett Pear, thinly sliced
1/2 cup Mozzarella, finely shredded
2 Tbsp Gorgonzola, crumbled
Drizzle of Olive Oil

Prepare the pizza dough as directed, here. Let dough rest 15 minutes. If pizza dough is frozen, allow 24 hours thawing time.

Preheat oven to 475º.  Roll out the dough on a flour surface until thin. Lift the dough up and lightly pull to stretch the dough. Lay dough out on a pizza pan or sheet pan.

Drizzle dough with olive oil. Layer pears, gorgonzola and mozzarella.

Bake at 475º for 10 minutes or until browned and bubbly.

Nutritional Analysis: 

Per serving (1/2 pizza): 315 calories, 15.8g fat (5.9g saturated, 1g polyunsaturated, 7.1g monounsaturated), 30.4g carbohydrates, 12.5g protein and over 15% daily value of Folate, Selenium and Thiamin

Weeknight Chicken Tacos

$4.47 total / $1.12 per serving

Some days I am just exhausted after work. Really. I feel like I need to just sit on the couch and stare ahead with all of the lights off just to recuperate. Maybe that's just me! (It sounds a bit extreme as I type it out, but it's the truth!)

Maybe you don't quite relate with me, but I'm sure most of you at least don't feel like making something labor intensive for dinner after a long day. Well, I feel you! I also have an answer for you: Chicken Tacos. These little babies are super quick and easy. You'll literally be ready to eat within 20 minutes!

Nutritional Highlight: Cooking with your spice rack. How do you make flavorful food without any fat? Spices! Spices are also an easy way to add additional vitamins and minerals to your meal. Many spices also contain essential oils, oil derived from individual plants, which are beneficial for a variety of health concerns. For example, cumin helps to aid digestion and ease insomnia due to its levels of Vitamin B, thymol and its own essential oil.

Weeknight Chicken Tacos (serves 3-4)

1 lb. Boneless Skinless Chicken Breast, cut into thin strips
1 cup Onion, chopped and divided
1/2 cup Water
1 tsp Cumin
1 tsp Coriander
1 tsp Chili Powder
1/4 tsp Salt
Fresh Cilantro, for serving
Corn Tortillas, for serving
Creamy Salsa Verde, for serving

In a large skillet over high heat, cook the chicken and most of the onions - you'll want to reserve just a small amount for topping the tacos. Immediately, add the spices to coat chicken and onion, stir and cook until the spices are fragrant. Reduce heat to medium and add the water. Simmer for 12 minutes until most of the liquid is absorbed and the chicken is cooked.

Meanwhile, heat corn tortillas over medium heat in a small pan. You can heat up about 3 at a time and then transfer to a warm plate with a damp paper towel to cover.

When you are ready, layer chicken and onion mixture onto a corn tortilla and top with raw onion, cilantro leaves and creamy salsa verde.

Nutritional Analysis:

Per serving (2 tacos dressed as shown): 162 calories, 5g fat, 23.9g carbohydrates, 7.3g protein

January Budget Breakdown

January Total: $117.76

 (This cart totals $41.73)

Life is crazy at the moment! Phew......I needed to take a breath. Thanks for bearing with me!

Last month was really unique because I started buying locally for the first time! It was also crazy busy as I started another semester at school and began working part time again. As a result of all of these changes, I ended up leading a pretty disorganized month in regards to grocery shopping. I went to the store 6 times in January, which is a ton for me! Two of those trips were to pick up our share at the Co-op and also to their market.

(This bag totals $5.84)

We ended up being very successful last month because I had quite a bit of food that needed to be used in the freezer. We were able to use up the rest of our pork loin, some vegetables and our entire cookie dough stash! I think the other contributor to our success was our new addition of buying food at the local Co-op. The food is so cheap there! I have been pleasantly surprised in both the prices and the quality of the food I've received.

Here is a breakdown of my purchases for the month of January:

Grocery Store
Measurement	Item	Price
2 lb bag	Coffee	$9.98
1 bag	Cereal	$2.98
1 package	Wonton Wrappers	$2.59
4 gallons	Milk	$10.05
2 18 count	Eggs	$5.18
1 carton	Orange Juice	$2.99
2	Chobani Yogurt**	$0.70
1	Store Ready Pizza**	$6.99
2 loaves	Whole Wheat Bread**	$3.34
1 jar	Artichoke Hearts	$1.22
1 can	Pumpkin Puree	$2.09
2 cans	Garbanzo Beans	$1.36
1.36 lbs	Quinoa*	$5.21
.89 lbs	Bowtie Pasta*	$1.03
2.75 lbs	Bread Flour*	$1.36
.28 lbs	Grated Parmesan*	$1.05
2.53 lbs	Whole Wheat Flour*	$1.19
.27 lbs	Walnut Halves*	$1.53
1.09 lb	Cereal*	$2.15
1 bunch	Green Onions	$0.59
3	Roma Tomatoes	$0.83
1 lb	Spaghetti Squash	$2.66
2 lbs	Carrots	$0.78
1	Pineapple	$2.98
1 pint	Grape Tomatoes	$1.28
2	Roma Tomatoes	$0.44
2	Yellow Bell Peppers	$0.96
1	Cucumber	$0.48
1	Cream Cheese	$2.56
4 Sticks	Unsalted Butter	$2.78
1.5 lb	Sliced Turkey Breast	$5.59
	Total	$84.92
	*Bulk Item
	**Sale Item
Co-Op Purchases
Standard Share:		$27.00
1 Loaf	Stone Ground Honey Wheat Bread
2 lbs	Hardwood Smoked Bacon
2 lbs	Boneless Skinless Chicken Breast
2 lbs	Lean Ground Beef
4	Granny Smith Apples
4	Bartlett Pears
2	Lemons
2	Tangerines
2	Oranges
5 lb bag	Idaho Potatoes
5 lbs	Onions
1 carton	Mushrooms
2 lb bag	Carrots
1 bunch	Celery
Market Buys:		$5.84
1 package	Nature Jim's Organic Sprouts
1 bunch	Bananas
1	Avocado
1	Red Grapefruit
3	Bartlett Pears
3	Lemons
2	Red Bell Peppers
1	Lime
	Grand Total	$117.76

Hummus

$3.52 total / $0.11 per serving

It's Super Bowl Sunday and many of you are making game day snacks to be enjoyed by many. I can imagine lots of chicken wings, pizza and beer. Don't get me wrong, those things are delicious but there are other things you can put out to help curb your appetite and not over indulge. Something like hummus. Hummus is one of my favorite appetizers. I absolutely love it! Pair it with pita bread, carrots, sliced bell peppers or celery and it is a winner nutritionally as well as being super tasty.

Nutritional Highlight: Tahini. I make tahini from scratch to save money and ease my mind just by knowing exactly what is added. Tahini is made with sesame seeds and olive oil. It's such a simple combination but it can cost you a pretty penny pre-made - around $7 a jar! Tahini is a good source of carbohydrates and protein per serving as well as having a good balance of healthy fats. Fatty acids like Omega-3 and Omega-6 cannot be made by your body, so it is important to get them into your diet for a healthy brain and heart. The fat offered from the tahini and other ingredients in this hummus are mostly from monounsaturated and polyunsaturated fats. So while it is a high fat food, these are good fats that are vital to your health. 

Hummus  (makes about 4 cups)

1/2 cup Sesame Seeds
6 Tbsp Olive Oil, divided
2 cans Chickpeas, rinsed and drained (or garbanzo if you can't find chickpeas)
5 Garlic cloves
1 tsp salt
2 Lemons, juiced
2 Tbsp Water
1/2 tsp Sriracha
1 tsp Cumin

In a food processor, pulse the sesame seeds until they are almost ground. Slowly add up to 2 Tbsp of the olive oil to form a paste, scraping down the sides as needed. When you have the sesame paste or tahini, add in the rest of the ingredients except olive oil and water. Add the oil and water as needed to make the desired consistency. I like my hummus thick and creamy. The water helps make it creamy without so much olive oil. Eventually I ended up using 4 more Tbsp of olive oil and 2 Tbsp of water to make mine the consistency I wanted.

Serve with a little extra olive oil drizzled over the top. Cut up your favorite vegetables or pita bread to serve along side this as a dip.

Nutritional Analysis:

Per 2 Tbsp serving: 68 calories, 3.9g fat (.5g saturated, .8g polyunsaturated, 2.3g monounsaturated), 7g carbohydrates, 1.7g protein