Lasagna Soup with Basil Ricotta Crème

Serves 8
Total cost: NY $23.24
Cost per serving: NY $2.90

So one of the things that drives me crazy about expensive shaped pastas like manicotti, shells and even curly-edge lasagna noodles is how I invariably end up with broken noodles in the package, no matter how carefully I carry them home from the store. The other thing that drives me crazy about these shapes is that there always seems to be a 2 or 3 noodle mismatch between what I get in a package and what the recipe calls for, leaving me with a whole box in the cabinet to house one lonely manicotti noodle, sadly wondering where all his friends ran off to. And that is precious real estate in my NYC kitchen that I cannot afford to squander.


Solution? Save up all your broken or orphaned pasta pieces until you have about 2 cups worth, then make lasagna soup. If you get impatient before you have a enough, you can use any leftover pasta shape or even, if you must, pulverize a couple of whole lasagna noodles from a full box. As long as all your pieces are of approximately the same size, the cooking time will work out. You want to aim for the size of the broken bits to be about the size of penne or rotini, which, not coincidentally, is the shape we would recommend if you don’t have enough leftover smashed pasta. (You’ll notice we didn’t have quite enough ourselves, so used some rotini from the back of the cupboard that wasn’t, on its own, quite enough for a full plate of pasta.)


Once you taste this, I think you’ll see why one might decide to jump the gun and sacrifice some whole shells for this soup. The broth is tomatoey and warming, the noodles toothsome, and the cool herb ricotta topping contrasts beautifully with the heat from the sausage and peppers. Go on and stir the ricotta in to the soup if the spirit so moves you. For those of you who care about such things, you'll note that the calorie count is quite low for a dish that is rich, meaty and creamy all at the same time.


Ingredients

• 1 tbsp olive oil (staple)
• 1 pound uncooked Italian turkey sausage (NY $5.79)
• 1 onion (NY $0.79)
• 1 green pepper (NY $0.99)
• ½ pound mushrooms (NY $1.89)
• 3 cloves garlic (NY $0.25)
• 4 cups beef broth (NY $2.89)
• 1 14.5 oz can diced tomatoes (NY $1.39)
• 1 14.5 oz can crushed tomatoes (NY $1.19)
• 2 tbsp tomato paste (staple)
• 1 10 oz. package frozen spinach, defrosted and drained (NY $1.49)
• 1 tbsp oregano (staple)
• ½ tsp red pepper flakes (staple)
• ½ tsp dried basil (staple)
• ½ tsp dried thyme (staple)
• Pepper to taste (staple)
• 2 cups mixed broken lasagna/manicotti/shell pasta (staple or NY $0.89 for box of penne)
• 2 tbsp grated parmesan (staple)
• 1 15 oz container part-skim ricotta (NY $2.89)
• 1/2 bunch (about 6 stems) fresh basil (NY $2.79 for whole bunch)

Directions

Dice the onion and pepper, mince the garlic, and chop the mushrooms into eighths.

Remove sausage from casing by cutting a slit in the skin vertically and then peeling back and off the casing. Heat olive oil in a large soup pot over medium heat, then crumble in the sausage meat. Cook until browned, about 5 minutes.

Stir chopped veggies into the pot, and continue cooking until softened, onions slightly translucent and mushrooms release juices, about another 5 minutes.

Add broth, diced tomatoes, crushed tomatoes, tomato paste and spinach, and raise heat to high. Add spices and bring to a boil. While soup is coming to a boil, taste to check your seasoning. Be sure to actually bite into a piece of sausage when tasting, as sausage can hold a lot of spice that doesn’t carry over into broth. Once boiling, add pasta and cook until al dente, approximately 8-10 minutes depending on type of noodles. Meanwhile, chop basil and stir into ricotta along with the parmesan. Serve soup in bowls topped with generous dollops of basil ricotta crème.


Nutritional Info
Amount Per Serving

Calories 299.7	Vitamin A 77.1 %	Iron 18.3 %
Total Fat 12.6 g	Vitamin B-12 3.0 %	Magnesium 14.9 %
Cholesterol 54.8 mg	Vitamin B-6 11.4 %	Manganese 23.4 %
Sodium 1,102.5 mg	Vitamin C 75.4 %	Niacin 10.5 %
Potassium 764.0 mg	Vitamin D 5.3 %	Phosphorus 29.0 %
Total Carbohydrate 27.3 g	Vitamin E 7.5 %	Riboflavin 22.8 %
Fiber 4.2 g	Calcium 25.6 %	Selenium 18.3 %
Sugars 7.3 g	Copper 20.0 %	Thiamin 14.8 %
Protein 20.4 g	Folate 22.4 %	Zinc 17.0 %

Recipe and Nutritional Information after the jump

Hoppin’ John

10 Servings
Total cost NY $ 12.17
Cost per serving NY $ 1.22


Welcome 2010! Hoppin’ John is a traditional Southern dish that, if eaten at the beginning of the New Year, is supposed to bring good luck in the coming year. Well, we can all use a little bit of THAT in the coming year, yes? So, sayonara 2009! Here’s your hat, what’s your hurry? Dig into some of this tasty bean dish, and lift your fork to a healthier and happier New Year for all!*


And, if we keep eating dishes that are this budget-friendly, it can’t help but be a more prosperous one. This recipe, unlike more modern iterations of this dish, goes old school and calls for water instead of stock. I often find myself annoyed by the over-reliance on chicken and vegetable stock in recipes these days. Yes, it adds flavor, but unless you’re making your own (and frankly, I doubt most home cooks do this) you’re jacking up the cost, in some cases needlessly. And some of the commercial stocks end up being little more than salted water with strange chemicals, mysterious ingredients and a ton of sodium. So this recipe uses just plain old water, from the tap. I hope you’ll agree that it still has plenty of flavor.


Ingredients

• 1 lb dried black eyed peas (NY $1.79)
• 1 tbsp olive oil (staple)
• 1 turkey kielbasa sausage (NY $5.79)
• 1 yellow onion (NY $0.79)
• 1 green pepper (NY $0.83)
• 3 stalks celery (NY $1.39 for one bunch)
• 1 tsp hot sauce (such as Tabasco) (staple)
• 1 tsp dried thyme (staple)
• 1 bay leaf (staple)
• 3 cups water (staple)
• ½ cup chopped parsley (NY $0.79 for one bunch)
• 1 bunch scallions (NY $0.79)
• Salt and pepper (staple)

Directions

Soak beans overnight, or using the quick soak method.

Slice kielbasa into coins, and chop onion, pepper and celery.


Rinse out the pot you soaked the beans in, and warm olive oil over medium heat until fragrant. Sear kielbasa until beginning to brown, about 3 minutes, then add chopped vegetables. Continue cooking another 5 minutes or so, until vegetables have softened slightly. Add soaked beans along with thyme, bay leaf, hot sauce and water.


Bring to a boil, then reduce heat to medium low and continue cooking stirring occasionally about 40 minutes longer, or until beans softened and are creamy and tender. Add scallions and parsley, and continue cooking about 2 minutes longer. Season to taste. Serve over rice and, if desired, garnish with additional parsley and hot sauce.


* Speaking of healthier . . . you may have been wondering where we’ve been all these months. Without going into too much details, I’ve been having some health issues that had me on a very restricted bland food diet for awhile there. (The LBUH has taken to calling himself “for poorer” and me “in sickness.) All of which made running a food blog pretty challenging. Unless, that is, you’d be interested in reading recipes like “Boil egg noodles in water according to package directions. Optional: garnish with salt.” No? I didn’t think so.


Nutritional Facts

Calories 213.1	Sugars 5.2 g	Folate 4.1 %
Total Fat 7.4 g	Protein 6.8 g	Iron 11.9 %
Saturated Fat 2.6 g	Vitamin A 28.2 %	Magnesium 2.0 %
Polyunsaturated Fat 0.2 g	Vitamin B-12 0.0 %	Manganese 5.0 %
Monounsaturated Fat 1.0 g	Vitamin B-6 3.5 %	Niacin 1.0 %
Cholesterol 7.5 mg	Vitamin C 33.7 %	Phosphorus 1.6 %
Sodium 408.1 mg	Vitamin D 0.0 %	Riboflavin 1.3 %
Potassium 121.1 mg	Vitamin E 1.9 %	Selenium 0.4 %
Total Carbohydrate 31.5 g	Calcium 18.8 %	Thiamin 1.8 %
Fiber 7.5 g	Copper 1.9 %	Zinc 0.8 %

Recipe and Nutritional Information after the jump

Vegetarian Molasses Baked Beans

Makes 8 servings
Total Price: NY $4.20
Price per serving: NY $0.53


Much like chowdah, baked beans are one of those recipes that can somehow be perfect both in the dead of winter and in the dog days of summer to boot. In the winter, I prefer my baked beans with some bacon for flavor, but in the summer I like them more barbecue-y. And in any season, I love them heavy on the molasses! This iteration is zesty but not heavy or goopy (as barbecue-type beans can sometimes get.) This recipe requires having the oven on for some time. If the fates align, the ideal time to prepare this is on a rainy afternoon a day or two before heading to a barbecue on a gorgeous sunshine-y summertime day.


Ingredients

• 1 lb.dried navy beans (NY $1.39)
• 1 large onion (NY $0.85)
• 1 tbsp. olive oil (staple)
• ½ cup molasses (NY $0.99)
• 1/3 cup dark brown sugar (NY $0.28)
• 1/3 cup cider vinegar (NY $0.51)
• ¼ cup ketchup (NY $ 0.18)
• 2 tbsps dijon mustard (staple)
• 1/8 tsp cloves (staple)
• ½ tsp dried ginger (staple)
• Pinch of allspice (staple)
• Salt (staple)
• Black pepper (staple)

Directions

Soak beans overnight in cool water, covered by about an inch of water.* Drain soaked beans, discard soaking liquid, and rinse thoroughly in cold water. Place beans in a large ovenproof pot, and cover with plenty of cold water. Bring to a boil, then lower to a simmer. Cook, partially covered, for about 1 ¼ to 1 ½ hours, or until beans are tender. Check the water level during cooking, adding more if the water nears the surface of the beans. Once beans are tender, drain and reserve cooking liquid.


Preheat oven to 375 degrees. In the same large ovenproof pot, heat the olive oil.. Add onion and cook, stirring occassionally, until beginning to color and soften, approx. 5 minutes. Add the molasses, sugar, vinegar, ketchup, mustard, cloves, ginger, all spice and 2 cups reserved cooking liquid. (If you don’t quite have 2 cups cooking liquid left, add some water until you do.) Stir and simmer for approx. 4 minutes. Add the beans, and season with several grinds of black pepper and a few dashes of salt. Simmer for another 2-3 minutes, then transfer to oven. Cook, uncovered, until bubbly, approx. 1 hour, adding more cooking liquid or water during cooking as needed.**

*Alternatively, beans can be quick soaked by again covering them in a pot in with the same amount of water, then bring to a boil on the stove. Boil for 3 minutes, remove from heat and let stand, covered, for at least 1 hour. (Longer is better if you have time to spare.)


** If, in an effort to be helpful, your spouse/partner/roommate/passing stranger tosses out your cooking liquid in a misguided effort to clean up and help out, you can use water instead. Hypothetically speaking, of course.


Nutritional Info
Amount Per serving

Calories 313.7	Protein 11.4 g	Magnesium 31.2 %
Total Fat 2.6 g	Vitamin A 0.0 %	Manganese 56.7 %
Saturated Fat 0.3 g	Vitamin B-12 0.0 %	Niacin 5.4 %
Polyunsaturated Fat 0.6 g	Vitamin B-6 16.3 %	Pantothenic Acid 5.3 %
Monounsaturated Fat 1.4 g	Vitamin C 4.5 %	Phosphorus 20.4 %
Cholesterol 0.0 mg	Vitamin D 0.0 %	Riboflavin 5.3 %
Sodium 14,280.2 mg	Vitamin E 1.0 %	Selenium 11.0 %
Potassium 846.2 mg	Calcium 15.0 %	Thiamin 22.1 %
Total Carbohydrate 63.3 g	Copper 20.1 %	Zinc 10.1 %
Dietary Fiber 14.7 g	Folate 47.8 %
Sugars 23.3 g	Iron 24.7 %

Recipe and Nutritional Information after the jump

Cure-Whatever-Ails-You Chicken Soup with Ravioli

Makes 8 -10 servings
Total cost: NY $13.34
Cost per serving: NY $1.33 – NY $1.67


Even though Spring has at last arrived, I seem to have caught this cold/flu thing that’s been making the rounds at my office, felling everyone in its wake. Thus, it seemed an appropriate time to post this recipe. I’ve been making this for years, both for myself and others, and I personally guarantee that it will make you feel much rejuvenated.


Its spicy enough to pierce congested nasal passages, but the mellowness of the chicken broth and the cool mildness of the ravioli ensure that its not too much for tender throats and confused palates.* You’ll feel your sinuses clearing just from breathing in the aroma of the vegetables sauteeing, and your stuffed passages unclogging as you slurp the zesty and restorative chicken broth. Inhale deeply and let the recovery begin!


Ingredients

• 1.5 tbsps olive oil (staple)
• 3 cloves garlic (NY $0.10)
• 1 large onion, such as Vidalia (NY $0.73)
• 1 red pepper (NY $2.15)
• 1 green pepper (NY $1.00)
• 1 tbsp oregano (staple)**
• 1 tsp dried basil (staple)
• 1 tsp crushed red pepper (staple)**
• Salt and pepper to taste (staple)
• 6 cups chicken broth (NY $4.59)
• 2 medium zucchini (NY $2.43)
• 2 medium carrots (about 1.5 cups) (NY $0.75 for one bag)
• 1 13 oz package frozen cheese ravioli (NY $1.59)
• Parmesan cheese (staple)

Directions
Mince garlic, and chop onion and peppers. Heat oil oil in soup pot until fragrant, and add chopped veggies along with the spices and a few grinds black pepper. Cook until just tender, approx. 10 minutes. Meanwhile, chop the zucchini into half moons about ¼ inch thick, and peel and chop the carrots.


Add broth to pot, cover and simmer approx. 5 minutes. Add carrots, cover, and continue cooking until the carrots are close to tender but still a bit crisp, approx. 5 minutes.


Increase heat, bring to a boil, and add ravioli and zucchini. Stir to ensure ravioli are just submerged under the top of the soup, and, if necessary, return to a boil. Continue boiling until ravioli is cooked and just tender, approx. 10-15 minutes or according to package directions.
Adjust seasoning to taste, and serve in bowls topped with grated parmesan cheese.


* True story: back in school I cured my friend Ginger of the SARS virus with this soup. OK, fine, she didn’t *really* have SARS, but she was hospitalized and they thought for a while there that that's what she had and quarantined her and everything. And, if you’re going to insist on being such a stickler, it didn’t technically “cure” her of disease, but she *did* say she felt much better after the soup and that she liked it a lot. Happy now? You really know how to kill a good story, don’t you?


** As noted, I like the spices in this on the “so aggressive, you wouldn’t want to run into them in a back alley at night” side. All the better to clear your nasal passages with, my dear! If, however, the sound of that makes you nervous, or if you’re feeling so delicate that you think applesauce might be a bit of an adventure, drop down to approx. ½ a tsp red pepper, and 1 tsp oregano.


Nutritional Facts
Approximate values per serving

Calories 147.1	Vitamin A 85.7 %	Iron 10.8 %
Total Fat 6.2 g	Vitamin B-12 10.0 %	Magnesium 4.7 %
Cholesterol 17.5 mg	Vitamin B-6 11.5 %	Manganese 27.4 %
Sodium 1,267.1 mg	Vitamin C 94.2 %	Niacin 26.2 %
Potassium 559.2 mg	Vitamin D 0.0 %	Phosphorus 17.7 %
Total Carbohydrate 16.6 g	Vitamin E 3.9 %	Riboflavin 8.9 %
Fiber 2.3 g	Calcium 16.3 %	Selenium 10.8 %
Sugars 3.1 g	Copper 13.4 %	Thiamin 4.8 %
Protein 7.3 g	Folate 6.7 %	Zinc 4.7 %

Recipe and Nutritional Information after the jump

Tomatillo Tortilla Soup

Makes eight bowls
Total price: NY $19.98 (with extra cilantro & tortilla chips)
Price per serving: NY $2.49


I was so excited to see tomatillos pop up again in the produce section. (Really, I almost clapped my hands in the middle of a crowded market. Cue jaded New Yorkers rolling their eyes and swerving to give the crazy girl a wide berth.)


Tomatillos have a nice bright flavor that really pops when mixed with cilantro, beer, and thyme in this soup.


Ingredients

• 12 tomatillos (NY $1.99)
• 2 medium zucchini (NY $0.89)
• 1 large onion (NY $0.63)
• 2 jalapeno peppers (NY $0.22)
• 4 cloves garlic (NY $0..30 for one head)
• 1 bottle Mexican beer (NY $1.49 for Corona)
• 1 lb. chicken breast (NY $4.99)
• 2 tsps. dried thyme (staple)
• 4 cups chicken broth (NY $2.39)
• 1 bunch scallions (NY $0.50)
• 1 lime (NY $0.50)
• 1 ½ tbsps olive oil (staple)
• 1 ½ tbsps ground cumin (staple)*
• Salt (staple)
• Pepper (staple)
• Tortilla chips (NY $2.59 for 1 bag)
• A few tablespoons cilantro, to taste (NY $0.99)
• 2 cups cotija cheese** (NY $2.50)

Directions
Prepare tomatillos by removing the husks, rinsing (they’ll be sticky!), and then chopping roughly.

Chop the onion and zucchini into pieces of about the same size as the tomatillos. Seed the jalapenos by slicing them open lengthwise, then using the tip of the knife to scrape out the seeds. (Be careful not to touch the seeds with your fingers. If you happen to by mistake, then be *really* careful not to rub your eyes with your hands.) Mince the garlic.


In a large pot, warm the olive oil over medium-high heat, and add the chopped produce along with the cumin, some salt, and a few grinds of black pepper. Meanwhile, slice the chicken into ½ inch wide strips and set aside.


Cook the vegetables approx. 7-8 minutes, until the onion is softened and yellow, and the tomatillos become saucy. (Truly, it’s a cheeky and impertinent vegetable. You’ll see!) Add the beer to the vegetables and cook until reduced by about half, approx. 5 minutes. Add the chicken broth and thyme, cover and bring to a boil. Once boiling, remove cover, reduce heat to medium-low, add chicken and cook over a low boil for about 6 minutes.


While soup is cooking, slice the scallions, chop the cilantro, and cut lime into small wedges.

When the soup is ready, ladle into bowls and squeeze juice from a lime wedge into each. Allow your guests to top as they please with tortilla chips, scallions and cilantro.

*I like this heavy on the cumin: goes easier on it if you’re not as rabid a fan.

**If you do not like or can not find cotija cheese, feel free to substitute Monterey Jack.


Nutritional Facts
Approximate values per bowl

Calories 277.8	Vitamin A 7.8 %	Iron 13.0 %
Total Fat 16.0 g	Vitamin B-12 12.4 %	Magnesium 12.4 %
Cholesterol 64.7 mg	Vitamin B-6 23.9 %	Manganese 23.8 %
Sodium 733.3 mg	Vitamin C 19.2 %	Niacin 51.7 %
Potassium 606.0 mg	Vitamin D 0.0 %	Phosphorus 38.3 %
Total Carbohydrate 11.0 g	Vitamin E 4.4 %	Riboflavin 16.6 %
Fiber 2.1 g	Calcium 29.1 %	Selenium 26.9 %
Sugars 2.8 g	Copper 12.0 %	Thiamin 6.8 %
Protein 23.2 g	Folate 6.2 %	Zinc 13.6 %

Recipe and Nutritional Information after the jump

Herbed New England Clam and Corn Chowder

8 servings
Total Cost: NY $18.67 (plus extra bacon* and carrots)
Price per serving: NY $2.34


Even though its technically spring, its going to be cold and rainy weekend here in New York: perfect chowder weather! I adapted this recipe from a recent Bon Appetit article about eating better for less, but last I checked this chowder doesn’t seem to have ever made it on to Epicurious. Which is a darn shame because its economical, quick, easy, tasty, and a great way for Lovely But Unemployed Husband to get his bacon (“Mmmm, bacon”) fix without me worrying about the state of his arteries. (I am sparing you here from a truly dreadful joke about bringing home the bacon. I would like this noted on my permanent record. Thank you.) The original recipe called for whole milk, but I’ve substituted 2% because it’s a little less heavy and for us its more economical as 2% is what we use on a daily basis. Go ahead and use whichever you have on hand, or a mix if you feel like it. Like most soups, this freezes well.


Ingredients

• 6 bacon slices (NY $3.99 for 1 lb. package)
• 2 medium onions (NY $.69)
• 3 large carrots (NY $1.29/Bunch)
• 1 ¼ tsps dried thyme (staple)
• ¾ teaspoon dried rosemary (or a few sprigs fresh if you have it) (staple)
• Salt (staple)
• Pepper (staple)
• 3 tbsps flour (whole wheat pastry if you like) (staple)
• 4 cups 2 % milk (NY $2.25 for organic)
• 2 8 oz potato (NY $1.50)
• 3 6 ½ oz. cans chopped clams in juice (NY$5.97)
• 2 10 oz packages frozen corn** (NY$2.98)
• Chopped fresh parsley (staple)

Directions
Cut bacon crosswise into ½ inch pieces. Peel and chop carrots, chop onions. Chop, but do not peel, the potato into ½ inch cubes.

Cook bacon in soup pot over medium heat until crisp. Transfer bacon to a plate lined with paper towels to drain.

Pour out all but 2 tbsps of bacon drippings from pot. (Note: if you’re phobic about saturated fat, you could pour out all but 1 tbsp and substitute 1 tbsp olive oil. But you get a lot of flavor bang out of the bacon grease for both your actual and caloric bucks.)

Add onion, carrots, thyme, rosemary, a few pinches salt and several grinds of pepper. Saute until vegetables are tender but still crisp (approx. 5 minutes).

Sprinkle in flour, stir over heat until well combined (approx. 1-2 minutes). Stirring constantly, slowly pour milk into pot. Bring to a boil then reduce heat to medium. Cook until slightly thickened, stirring frequently (approx. 5 minutes).

Add potatoes, and simmer until potatoes are tender, stirring often (approx. 15 minutes.)

Add the clams with their juice, and the corn Return to a boil, then reduce heat to medium low and let simmet for another 10 minutes. Adjust seasoning to taste. Crumble bacon slices into bits. Sprinkle individual bowls with bacon and parsley, serve and enjoy!

Adapted from Bon Appetit, January 2009

*Bacon freezes well and according to Sarah Moulton stays tasty for up to a month. Insert a sheet of wax paper between every six slices or so (or whatever the smallest quantity you think you might want at one time is), wrap in plastic wrap, and place in heavy duty freezer bag before freezing.

** The original recipe called for 1 8 ¾ oz can corn kernels, drained. “CANNED CORN?!?” you ask, increduously. Hand to heart, Bon Appetit said to use canned vegetables. We elected to use frozen corn instead as, among other things, canned corn frequently contains added salt or sugars.

Nutrition Facts
Approximate values per serving, using 2% milk

Calories: 285.6	Vitamin B-6: 14.9 %	Manganese: 15.7 %
Total Fat: 6.5 g	Vitamin C: 25.5 %	Niacin: 11.7 %
Cholesterol: 46.4 mg	Vitamin D: 0.0 %	Pantothenic Acid: 4.5 %
Sodium: 496.6 mg	Vitamin E: 1.1 %	Phosphorus: 11.7 %
Potassium: 795.1 mg	Calcium: 63.3 %	Riboflavin: 7.3 %
Total Carbohydrate: 37.4 g	Copper: 5.8 %	Selenium: 4.4 %
Protein: 21.8 g	Folate: 61.2 %	Thiamin: 12.3 %
Vitamin A: 352.7 %	Iron: 11.4 %	Zinc: 6.2 %
Vitamin B-12: 1.4 %	Magnesium: 9.8 %

Recipe and Nutritional Information after the jump

Shrimp Enchiladas Verde Casserole

8 servings
Total price: NY $ 25.87 (with leftover cheese and cilantro*)
Price per serving: NY $3.23


Seafood is admittedly pricey, but given how ridiculously healthy and delicious it is, we’re not willing to give it up until after the recession is over. But maybe that’s not as far away as it once
seemed? Just maybe? (Now’s when you nod your head and say “Yes, undoubtedly!”) As much fun as this site has been, it would be even better to be rendered obsolete. Back to seafood: one way to keep the price manageable is to use it as just a small part of a larger dish. This recipe does just that, and is truly idiot-simple besides. As easy as an old-school casserole—dump in a can of this, scatter over a pack of that—but blessedly devoid of cream of lima bean soup. Posting this sooner than anticipated as its one of the Lovely But Unemployed Husband’s favorites and, as you may have heard, its hard out there in the job market. (For the moment at least! Soon to end maybe! See above!)


Ingredients

• 1 pound peeled cooked shrimp (NY $9.20**)
• 1 10 oz package frozen corn (NY $1.39)
• 2 4 oz cans chopped green chiles, undrained (NY $3.78)
• 2 10 oz cans green enchilada sauce (or green salsa) (NY $3.98)
• 12 6-inch corn tortillas (NY $ 1.49)
• 1 15 oz can nonfat refried beans (NY $1.99)
• 1 cup reduced-fat shredded cheese (Mexican blend, Montery Jack,
• Cheddar or the like) (NY $5.19 for 8 oz.)
• 2/3 cup chopped fresh cilantro (NY $1.50 for 1 bunch***)
• Cooking spray (staple)
• Optional: 1 lime (NY $0.33)

Directions
Preheat oven to 425 degrees. Coat a 9 x 13 inch baking dish withcooking spray. Remove tails from shrimp**** and dice. Combine shrimp, defrosted corn, 1/3 cup cilantro, chiles with their juice and ½ cup of the enchilada sauce in medium bowl.

Spread 1/3 cup enchilada sauce in prepared baking dish. Next put down an overlapping layer of 6 of the corn tortillas. Spread refried beans evenly over tortillas, top with shrimp mixture. Cover with another overlapping layer of remaining tortillas. Pour remaining tortilla sauce over the top. Cover with foil.

Bake until bubbly at the sides (approx. 20 minutes). Remove foil and sprinkle cheese over top. Continue baking, uncovered, until cheese melts (approx. 5 minutes). Sprinkle remaining cilantro over top (or serve on the side), and let stand (approx. 5 minutes). If desired, serve with lime wedges to squirt over the top.

Adapted from Eating Well

* To store leftover cilantro, I trim the bottom of the stems, and pop the bunch into a glass of clean water (like an herbal bouquet). Either keep this on the counter if you plan to use quickly, or put a plastic bag over the top, afix with a rubber band (so basically, your cilantro is wearing a shower cap), then pop the whole works into the refrigerator.

** We found that, surprisingly, shrimp was the same price per pound whether fresh or frozen, raw or cooked. We went with fresh, pre-cooked, but shop around and go with whatever is cheapest. If frozen, defrost before combining with the corn, etc. If raw is cheapest, cook before combining with corn mixture.

*** If you’ve figured out how to grow a pot of cilantro in your apartment, you have my congratulations! We’ve never managed to make that trick work. If you’ve done it, please share your secrets below!

**** If you’re lazy, or just don’t like playing with shrimp tails (like me), you can just take your knife and lop them off. You’ll waste some shrimp that way, however, so better to get the shrimp to come out of their shells. LBUH will either coax(he’s a good coaxer) the shrimp out of the shell by pinching the bottom or will slice the shell off by running a knife horizontally down one side of the shrimp.


Nutrition Facts
Approximate values per serving

Calories: 285.0	Vitamin A: 40.6 %	Iron: 15.3 %
Total Fat: 4.2 g	Vitamin B-12: 15.4 %	Magnesium: 15.3 %
Cholesterol: 114.0 mg	Vitamin B-6: 12.2 %	Manganese: 10.2 %
Sodium: 1,041.6 m	Vitamin C: 20.0 %	Niacin: 13.8 %
Potassium: 318.4 mg	Vitamin D: 0.0 %	Phosphorus: 30.6 %
Total Carbohydrate: 40.1 g	Vitamin E: 1.9 %	Riboflavin: 7.0 %
Fiber: 8.1 g	Calcium: 13.4 %	Selenium: 39.1 %
Sugars: 2.7 g	Copper: 9.6 %	Thiamin: 6.5 %
Protein: 23.1 g	Folate: 7.0 %	Zinc: 13.0 %

Recipe and Nutritional Information after the jump

"French" Lentil Soup

Adapted from Bon Appetit, Dec. 2006
6 generous servings
Total Price: NY $17.14
Price per serving: NY $2.86


Ingredients

• Extra-virgin olive oil (staple)
• 3 garlic cloves, diced (NY $ 0.59 for one head)
• 3 medium onions, chopped (NY $1.99)
• 5 organic celery stalks, chopped (NY $3.49)
• a handful of baby carrots chopped (NY $ 2.00 for one bag)
• 4 cups vegetable broth (NY $ 4.99 for organic)
• 1 ¼ cups lentils, rinsed and drained (NY $ 1.89 for one bag)
• 1 14 ½ oz. can diced tomatoes in juices (NY $ 2.19 for one can, organic)
• Salt and pepper (staple)
• Balsamic vinegar (staple)

Directions
Heat oil in soup pot over medium heat. Add garlic, onions, celery and carrots. Saute until vegetables start to brown (softening, but still firm), about 15 minutes.

Add broth, tomatoes in juice and lentils. Bring to a boil, then cover, reduce heat to medium-low and simmer. Cook until lentils are tender, about 35 minutes.

Once cooked, puree about half of soup either using a stick blender or by transferring several cups to a blender and pureeing. Return puree to pot. If desired, thin soup with a few tablespoons water. Season with a healthy splash of balsamic vinegar, several grinds of pepper, and salt to taste.

Garnish with celery leaves, serve and enjoy! Like many soups, the leftovers are even better once the flavors have a chance to meld.

Nutrition Facts
Approximate values per serving

Calories: 201	Vitamin B-6: 10.8%	Manganese: 18.4%
Total fat: 7.1 g	Vitamin C: 46.3%	Niacin: 4.5%
Cholesterol: 0g	Vitamin E: 5.8%	Phosphorus: 11%
Potassium: 401.8 mg	Calcium: 10.6%	Riboflavin: 4.1%
Carbs: 28.9 g	Copper: 8.1%	Selenium: 2.7%
Fiber: 7.5 g	Folate: 24.1%	Thiamin: 8.4%
Protein: 5.5 g	Iron: 13.5%	Zinc: 5%
Vitamin A: 99 %	Magnesium: 6.6%

Recipe and Nutritional Information after the jump