Zucchini, Potato and Scallion Pancakes with Chived Sour Cream

Makes about 15 pancakes with topping
Total cost: NY $6.81
Cost per pancake: NY $0.45


Now that zucchini season is in full swing, its time to take advantage of how cheap and tasty these veggies are right now. Enter zucchini-based pancakes. They’re a lot like the traditional potato latke, but using zucchini along with the potato gives them more interest, particularly when you also toss in a hefty portion of scallions to boot. These make a great side dish, or if the summer heat has zapped your appetite, make a lovely light supper all on their own. It you know latkes, you’ll probably figure out without me telling you that these can also be paired with applesauce instead of the sour cream and chives, or even with both if that’s how you happen to roll. But sour cream and chives are a classic combination for good reason, and that’s how we prefer to serve these crisp yet tender golden brown and green pancakes.



(UPDATE: We've been Slashfooded! ("Loaded Latkes - Feast Your Eyes")

Ingredients

• 1 large potato (NY $0.89)
• 2 large zucchini (NY $1.78)
• Salt (staple)
• 1 bunch scallions (NY $0.59)
• 2 eggs (NY $0.33)
• ½ cup whole wheat flour* (NY $0.14)
• Pepper (staple)
• 4 tbsps canola or olive oil** (staple)
• 1 cup lowfat sour cream (NY $1.09)
• 1 bunch chives (NY $1.99)

Directions

Clean and scrub, but do not peel, the potato and zucchini. Using a box grater, grate potato and zucchini into a colander and toss with a teaspoon of salt. Let sit for about 10 minutes, then scoop up about a handful into a clean dishcloth. Wring out over the sink. Place dried grated vegetables into a large bowl. Repeat, switching to a clean dry dishtowel if need be, until you’ve dried all the grated vegetables. You want the potato and zucchini to be pretty dry at this point.


Slice the scallions into ¼ inch slices, and add to grated veggies in bowl. Add the flour, beaten eggs, and pepper to taste and stir to combine. Add in a few extra dashes of salt if you like.


Chop chives and combine with sour cream in a separate bowl.

Heat 1 tablespoon of oil in non-stick skillet over medium heat. Pick up about a handful of veggie mixture, and shape into a ball in your palm. Smoosh it into a cake by flattening it with your other hand, and add to skillet.


Repeat until you fill the pan, making sure not to crowd your pancakes. Cook about 3 minutes, until the bottoms are golden, and the cakes have set, being careful not to burn the bottoms. Then flip ‘em over, and continue cooking approx. another 2-3 minutes. Remove to a plate lined with a paper towel. Adding more oil to the pan as needed, repeat until all the pancakes are cooked. If not serving immediately, these keep very well in a warm oven. Serve topped with dollops of sour cream and chives.

* You can of course substitute regular flour if that’s what you have/keep on hand. Doing so will
drive the cost down even further, as regular flour is less expensive than whole wheat.

** I’d recommend using canola for this, if you have it. Healthwise, its pretty analagous to olive oil and a good deal cheaper.


Nutritional Facts
Amount Per pancake with topping

Calories 74.9	Sugars 1.2 g	Folate 6.3 %
Total Fat 2.8 g	Protein 2.9 g	Iron 3.7 %
Saturated Fat 1.4 g	Vitamin A 13.9 %	Magnesium 4.8 %
Polyunsaturated Fat 0.2 g	Vitamin B-12 1.9 %	Manganese 6.5 %
Monounsaturated Fat 0.8 g	Vitamin B-6 6.1 %	Niacin 2.6 %
Cholesterol 34.6 mg	Vitamin C 16.4 %	Phosphorus 6.2 %
Sodium 175.0 mg	Vitamin D 0.9 %	Riboflavin 5.5 %
Potassium 266.7 mg	Vitamin E 1.0 %	Selenium 3.8 %
Total Carbohydrate 10.5 g	Calcium 3.9 %	Thiamin 3.5 %
Fiber 1.9 g	Copper 3.7 %	Zinc 2.3 %

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

Ratatouille Buckwheat Crepes

Total price: NY $20.33 (with lots of leftover buckwheat flour)
Price per crepe: NY $1.35


I'm finding this post hard to write as, in addition to the LBUH still being out of work, my own job just announced an across the board pay cut. We'll be tightening our belts even more around here. (Hmm, at what point does the tightened belt actually become more of a "corset" than a "belt"?) While the news about the economy may still be bad, the smell of this ratatouille in the oven is just amazing.

Yeah, I know, but sometimes, it's the little things.


Served in buckwheat crepes, which are both traditional in French cooking as well as made from healthy buckwheat flour, this yummy vegetable dish is economical, good for you and chic.


Ingredients
For the Crepes:

• ¾ cup plus 1 tablespoon buckwheat flour ($4.99 for 2 lb. bag)
• 1/3 cup all-purpose flour (staple)
• 1 2/3 cup milk (NY $0.50)
• 3 eggs (NY $0.55)
• 2 tablespoons butter, melted (staple)
• ¼ teaspoon salt (staple)

For the Ratatouille:

• 1 eggplant (NY $3.56)
• 1 zucchini (NY $1.06)
• 1 onion (NY $0.73)
• 1 red pepper (NY $1.97)
• 1 yellow pepper (NY $2.80)
• 4 tomatoes (NY $2.39)
• 8 cloves garlic (NY $0.59 for head)
• 3 tbsps parsley (staple or NY $0.89 for bunch)
• 3 tbsps olive oil (staple)
• Salt (staple)
• Pepper (staple)
• 1 tsp. dried thyme (staple)
• 1 tsp. dried rosemary (staple)

Directions
For the Crepes
Whisk all ingredients together, until the batter is smooth. Place in the refrigerator to rest for at least 2 hours before making crepes. Then move on to making the ratatouille.

Remove batter from fridge, and stir thoroughly.

Heat a small non-stick skillet (or crepe pan, if you have one) on the stove.

Use a small ladle or ¼ cup measuring cup to pour about 3-4 tablespoons batter into the pan. Pour the batter in a small circle, while swirling the pan to rapidly distribute the batter thinly. Its OK if you don't get this right the first time! Concern yourself more with making sure that the batter disperses in a thin, even layer on the pan than with making sure you get a perfectly round crepe. If it looks a little funky, that's just proof that its homemade. Crepes are far tastier when thin than when thick or, worse yet, of uneven thickness. You should get the hang of this after a few trial runs, I promise. You can also just shake the pan back and forth vigorously to even out the batter.


After about a minute, start running a non-stick spatula around the rim of the crepe, sliding it under the center of the crepe once the edges are loosened. Flip the crepe over with the spatula, and continue cooking for a little less than another minute.

Stack cooked crepes on a plate, and repeat with the remaining batter, giving it a quick stir with your ladle or measuring cup as you dip out each new crepe.


If you won't be eating all the crepes at once (and this recipe makes a lot!!), put cooked crepes in foil in the fridge. Rewarm in foil packet in 250-degree oven until warmed through.

Serve crepes at the table with the ratoutille, allow each diner to make their own crepe. Place ratatouille in the center of each crepe, and either roll up like a burrito, or fold one lengthwise and then in half again horizontally. Or allow each diner to just wing it, which is always amusing!

For the Ratatouille:
Prepare and refrigerate crepe batter first.

Preheat oven to 350 degrees.

Slice the onion, zucchini, and tomatoes into 1/3 inch slices. Halve the eggplant lengthwise, then cut into 1/3 inch slices. Seed and core the peppers, then cut into ½ in wide strips. Dice the garlic and chop the parsley, and place in small bowl. Add salt, pepper, thyme, rosemary. Add approx. 3 tbsps olive oil, and stir to combine.


Lay down eggplant in a single layer at bottom or burner-proof casserole. Using fingertips, pick up a small clump of herb mixture. Use herbs to spread olive oil across surface of vegetables, scattering herbs evenly across as you go. Repeat with layers of remaining vegetables, topping each with herb mixture. Arrange top of vegetables in decorative pattern.


Cover casserole with lid, and bake in oven for approximately one hour. Depending on how much water your vegetables give off, your ratatouille may be overly liquidy at this point, or may be done. Vegetables should be tender and cooked through.


If the fluid at the bottom of the dish covers more than about a third of the bottom of the dish, transfer to stove and continue cooking uncovered, for approx. half an hour, or until liquid reduces to be slightly thickened and covers only about the bottom third of the vegetable layers.

Transfer dish to table and allow diners to serve themselves.

Nutrition Facts

Approximate values per serving

Calories 94.2	Vitamin A 18.3 %	Iron 5.2 %
Fat 2.9 g	Vitamin B-12 3.4 %	Magnesium 6.2 %
Cholesterol 47.1 mg	Vitamin B-6 8.4 %	Manganese 19.8 %
Sodium 119.0 mg	Vitamin C 79.1 %	Niacin 4.7 %
Potassium 265.8 mg	Vitamin D 1.6 %	Phosphorus 9.4 %
Total Carbohydrate 13.7 g	Vitamin E 1.8 %	Riboflavin 7.8 %
Fiber 2.5 g	Calcium 5.6 %	Selenium 13.4 %
Sugars 0.1 g	Copper 5.4 %	Thiamin 6.2 %
Protein 4.4 g	Folate 7.0 %	Zinc 3.8 %

Recipe and Nutritional Information after the jump

Chicken and Zucchini Gratin

7-8 servings
Total price: NY $20.79 (including extra pasta and garlic for another use)
Price per serving: NY $3.46

Wow, doing the math for this one really brought home that its true that the price of produce is going up, and the price of meat is coming down! I’m kind of shocked that we spent almost twice as much on (admittedly out of season) zucchini as we did on chicken. Anyway, this is a great, flavorful dish that, though loaded with veggies, has enough in common with mac-n-cheese and other casseroles to satisfy comfort food cravings (and who isn't having those these days?).


Ingredients

• 2 cups chicken broth (NY $1.49)
• 4 cloves garlic, minced (NY $0.59 for one head)
• 1 cup whole grain or regular tubettini, ditalini, orzo or similar pasta* (NY $2.99 for box)
• 1/4 lb. swiss cheese, unsliced** (NY $3.50 for Alpine Lace)
• 4 zucchini (NY $6.01)
• 1 large onion, such as Vidalia (NY $1.56)
• ½ pound skinless, boneless chicken breast (NY $3.72 for 0.52 1b.)
• 1 tbsp olive oil (staple)
• 2 tsps oregano (staple)
• Salt (staple)
• Pepper (staple)
• 1 tbsp grated or shredded parmesan cheese*** (staple)
• ½ cup grated mozzarella cheese (NY $2.49)
• Optional: Unseasoned breadcrumbs**** (staple)
• ¼ cup chopped parsley***** (staple)

Directions
Cut the zucchini in half lengthwise, then into ¼ inch thick slices. Slice the onion into ¼ inch slices, and mince the garlic.

Bring the chicken broth and one clove of garlic to a boil in a medium saucepan. Add pasta and cook until al dente, per package directions (approx. 8 minutes).

While pasta cooks, grate the swiss and mozzarella. (If you have sliced swiss instead of a hunk, just cut into small pieces.) Cut the chicken into 1/3 inch-wide slices.

In a large (as big as you’ve got!) skillet, warm the olive oil over medium high until fragrant. Add the onion (pop out the slices with your thumb so that the rings separate) and remainder of the garlic and sauté, stirring frequently, just until the onion begins to color. (About 3 minutes.)

Add the zucchini, oregano, several grinds of pepper, a dash of salt and cook until the zucchini begins to soften, about 3 minutes. If you’ve got a really enormous skillet like we do, scoot the vegetables off to the sides of the skillet and add chicken into the center. Continue cooking approximately 5 more minutes, until the chicken is just cooked through. If you have a smaller skillet, cook the vegetables until cooked through, and transfer to plate. Then throw a little more oil into the skillet, warm, and stir-fry the chicken approximately 3 minutes until just cooked. Then return the vegetables to the skillet.

Add the cooked pasta with the cooking liquid, grated swiss and mozzarella, and stir well to combine. In a small bowl, combine parmesan cheese, breadcrumbs, and parsley (if using.) Sprinkle breadcrumb mixture over top of dish. Broil until golden, approximately 3 to 5 minutes.

Alternate directions for those without broilers: We have a broiler, but its very narrow and not deep enough to broil anything without instantly setting it on fire. What we do have, however, is a Crème Brulee torch! (Only in NYC, right?) Here’s what we do: After combining the cheeses, leave the dish on the stove for a few more minutes, while stirring gently. Then sprinkle the breadcrumb mixture across the top and break out the torch! Move the flame slowly and continuously across the top of the gratin, until the top browns.

Adapted from “Fast, Fresh and Delicious”, an actual Time-Life Book my mother gave me over a decade ago

* Whole grain can be hard to find in these shapes, so we ended up using regular pasta this time. Both work if you can find them (and like whole grain pasta).

** You can get this from the deli counter. If you live in NYC, the guy behind the counter will grumble about cutting off such a small portion, but will do it anyway. I’m guessing that if you live elsewhere, he’ll do it and tell you to have a nice day. Either way, you’ll pay less than you would have for a larger pre-packed quantity of swiss cheese, which you’d then have to use up.

*** We keep this in the freezer and it lasts for several months.

**** What we do for breadcrumbs is save the crusts from whole wheat bread, throw them into the food processor, then freeze. Healthier, tastier, and cheaper than the overpriced cartons of sawdust-like material you find at the grocery store.

***** We consider parsley to be a staple b/c we grow it in a herb pot. Some herbs work better than others in pots, but we’ve had great success with parsley on the window sill. Rosemary has turned out fantastically for us, but cilantro and basil were both a disaster. Have you tried this? What works for you? Any tips? Please share in the comments!
Nutrition Facts
Approximate amount for 1/7 of dish, using regular pasta and wholegrain breadcrumbs

Calories: 318.4	Vitamin A: 6.2 %	Iron: 10.0%
Total Fat: 13.1 g	Vitamin B-12: 12.9%	Magnesium: 8.2%
Cholesterol: 47.8 mg	Vitamin B-16: 14.5%	Magnesium: 8.2%
Sodium: 351.0 mg	Vitamin C: 12.9%	Niacin: 33.7%
Potassium: 350.8mg	Vitamin D: 1.8%	Phosphorus: 36.4%
Total Carb: 22.5 g	Vitamin E: 2.8%	Riboflavin: 18.2%
Fiber: 1.5 g	Calcium: 40.9%	Selenium: 20.5%
Sugars: 0.9 g	Copper: 6.6%	Thiamin: 19%
Protein: 26.1 g	Folate: 16.5%	Zinc: 11.7%

Recipe and Nutritional Information after the jump