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Monday, November 12, 2012

Quiche is a fairly inexpensive meal. The Spinach and Cheddar Quiche I made yesterday runs about $1 per serving, which is one-fourth of a 9X9 pan. Or about 4.5"x4.5". A good sized serving. While you can certainly add some sour cream (which makes it even better, but then what doesn't it improve?) or a side salad, I find that one serving is usually adequate.

The basic recipe is 4 eggs, 8 oz of cheese, and 1 - 2 cups of cream, either whipping cream or half 'n' half. Then you add whatever you want. Most any kind of cooked veggie works or any kind of cooked meat. Just be sure the meat and veggies are in small pieces.

Good cheeses - feta, cheddar, swiss, mozzarella, parmesan with either feta or mozzarella, probably blue would work but you'd want to combine it with something else
Good meats - ham, bacon, chicken, sausage. I have a couple of good recipes using salmon and/or tuna. Ground beef is ok, but it needs to be seasoned pretty heavily.
Good veggies - onion, mushrooms, peppers, spinach, broccoli, green onions, tomatoes, chard. I have a recipe that uses cauliflower and it's ok, but again it needs quite a bit of seasoning. Be sure that the veggies are cooked long enough that they are dry, especially the tomatoes and mushrooms.

4 eggs
1- 2 cups cream
8 oz cheese, shredded, grated or crumbled
meat and/or veggies of choice, cooked and in small dice or crumbles
seasoning of choice

Put eggs, cream and seasoning in blender and give it a good long whirl. I usually blend it while I'm shredding the cheese. Add the cheese and keep whirling. It may sound sort of clogged at first but it should loosen up. Add the veggies to the blender if you want, or you can put them in the cake pan.
Put the meat and/or veggies in a 9x9 cake pan and spread them out evenly. Pour the egg mixture over them, keeping the meat and veggies evenly distributed. You could sprinkle some extra cheese on top if you wanted to.
Bake at 350 for about 40 - 60 minutes, or until set. Let it sit for a few minutes before cutting it. It may deflate a bit, but that's ok.
Can be refrigerated, and can be served hot, cold or at room temperature. Hot or at room temp is best, and it can be nuked to get it there.

I used a 10 oz bag of spinach for my quiche yesterday. I nuked it for about 5 minutes, then squeezed it dry before adding it to the blender. It ended up sort of like Stouffer's Spinach Souffle, or at least as I remember that being. Good, but even better with sour cream.

  Member Comments About This Blog Post:

BUDGETMAW 11/13/2012 9:08AM

  I think a fritatta is sort of a cross between an omelet and a quiche. You cook it on top of the stove, and then put it in the oven to finish or under the broiler to brown on top. As far as I'm concerned, the difference between an omelet and a quiche an a fritatta is just that an omelet is faster to make and serves one, and a quiche takes longer and makes leftovers! I use the recipes interchangeably.

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DIET_FRIEND 11/12/2012 11:50PM

    I make crustless quiche myself. Is it the same thing as a fritata?

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Sunday, Day 27

Monday, November 12, 2012

B - yogurt with flaxmeal, sunflower seeds and cinnamon
L - Spinach Cheddar Quiche with sour cream; tomatoes with mayo; cheddar cheese
S - Spaghetti Squash and Chicken Casserole, kohlrabi
T - tea with gelatin and cream

Estimated cost of food eaten on Sunday - $3.80


Recap, Days 20 - 26

Sunday, November 11, 2012

Average daily calories - 1730
Average daily fat - 131 grams (68%)
Average daily protein - 102 grams
Average daily total carbs - 39
Average daily fiber - 14 grams
Average daily net carbs - 25

Average daily estimated cost of food eaten - $3.61

Gained 3/10 of a pound


Saturday, Day 26

Sunday, November 11, 2012

I'll be glad when this month is over and I can get back to eating what's in the fridge! My plan at this point is to continue to price out each day's food, but not to worry about whether I can buy it with the month's budget. So I'll eat the feta and parmesan and beef and stuff like that that I already have that I haven't been able to fit into this month's budget. But I'm still going to try to keep it under $4.30 per day or $130 for the month.

Saturday's food -
B - eggs scrambled in chicken fat
L - Peanut Butter Chicken and Vegetable Soup
Snack - macadamia nuts
S - tuna casserole, roasted green beans with bacon grease
T - tea with splenda

The macadamia nuts were an unnecessary splurge. Unnecessary because I didn't need them but especially because I don't even particularly like macadamia nuts! I was at the health food store getting some sliced almonds for Thanksgiving, saw the macadamias, and decided to get some. I should have gotten pecans, instead. Not only are they a lot cheaper, I like them a lot better, too. If you're going to splurge, make it count!

Estimated cost of the food eaten, including the macadamia nuts - $5.56

  Member Comments About This Blog Post:

DIET_FRIEND 11/11/2012 5:51PM

    They are expensive nuts, but I kinda like them. Also they were highly recommended when I ate carb free.

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Friday, Day 25

Saturday, November 10, 2012

B - soup of eggs, broth, and Veggie Veggie Stuff
L - salad of chicken, celery, tomatoes, mayo and sunflower seeds
S - Spaghetti Squash and Chicken Casserole
T - tea with cream and gelatin

Estimated cost of food eaten on Friday - $4.00

  Member Comments About This Blog Post:

BUDGETMAW 11/10/2012 8:12PM

  I thought you'd be able to see the recipe from my food tracker, but apparently you can't. So here goes.

(adapted from the book 2001 Chicken Recipes)

3 T rendered chicken fat or butter
100 g sliced fresh mushrooms
100 g chopped onions
25 g chopped celery
3 T minced red bell pepper
2 c boneless skinless chicken, cut into bite-sized pieces
2 c cooked spaghetti squash
100 g cooked broccoli, slightly underdone
1/8 t garlic powder
pinch of crushed dried savory
c sour cream or unflavored yogurt
c shredded cheddar or Swiss cheese

Position a rack in the center of the oven and preheat to 350. Melt the butter in a large skillet set over medium heat. Add the mushrooms, onion, celery, and bell pepper and cook, stirring frequently, until tender. Add the chicken, spaghetti squash, broccoli, parsley, salt and pepper, garlic powder and savory and cook for about 5 minutes.

Blend in the sour cream, cooking until heated through. Remove from the heat, sprinkle on the cheese, allow to sit undisturbed for about 1 or 2 minutes, then spoon into a casserole or baking dish. Cover and bake for 20 minutes or until the chicken is fork tender and the cheese melted.

Makes about 6 cups, or 4 generous servings, at about $1.00 per serving, at today's prices around here.

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MARIE1615 11/10/2012 11:00AM

    what is your recipe for Spaghetti Squash and Chicken Casserole?

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