Friday, February 22, 2013
I have a broccoli and cheddar quiche in the oven for lunch. Don't know why I haven't made quiche lately. It's a good budget meal and very versatile. Here's the recipe for today's quiche.
BROCCOLI AND CHEDDAR QUICHE
1 c heavy whipping cream
8 oz shredded extra sharp cheddar
1 lb frozen broccoli
1 good squirt mustard (optional)
1 t oregano (optional)
salt and pepper to taste (don't forget that the cheese may be salty)
Cook the broccoli about 3/4 of the way done. It will continue to cook some in the oven, but it needs to be most of the way cooked before it starts. If using chopped broccoli*, spread it out as evenly as possible in an 8" or 9" square cake pan, preferrably glass. Or use a 10" deep dish pie pan, or figure on one regular size pie pan with some left over to cook in a different pan.
Put eggs, cream, and seasonings in blender and blend for a few minutes. Add cheese and blend some more. Pour over the broccoli and rearrange the broccoli as needed to make it even. You can stir it in the pan to spread the broccoli evenly if you want.
*If using broccoli cuts (which for some reason are all I can find at Walmart), don't put it in the bottom of the pan. Instead, put only about half of the cheese in with the eggs and cream, and then about half of the broccoli cuts. Blend until the broccoli is in little bits, and pour about half of it into the pan. Add the rest of the broccoli to the rest of the egg mixture, and blend again to chop up the broccoli. Pour this into the baking pan and mix well. Add the rest of the cheese and mix again. Or, if you happen to have a big food processor (which I don't), use the food processor to chop your broccoli cuts and proceed as though you had bought chopped broccoli to begin with.
Bake at 350 for about 45-60 minutes, or until set, puffy and golden. It will probably sink some when it comes out of the oven.
Let cool a few minutes, then cut into four or six pieces.. Top with a dollop of sour cream if desired. It's good that way.
Cover and refrigerate leftovers. Can be frozen, but it's better if you can eat it up in a few days. It keeps well in the fridge. Can be eaten hot from the oven, or at room temperature. Leftovers can be nuked or it can be eaten cold from the fridge.
This makes 4 very generous servings, and can easily be stretched to 6 servings, especially if you're serving something else with it, like a salad for lunch or supper.
At 4 servings, it has 550 calories, 47 grams of fat, 26 grams of protein, 9 grams of carbs, and 3.4 grams of fiber, or 5.6 net carbs. At 6 servings, it has 366 calories, 31 grams of fat, 18 grams of protein, 6 grams of carbs, and 2.3 grams of fiber, or 3.7 net carbs. Nutritionally, it stretches just great to 6 servings.
It cost $4.15 for the whole quiche, as follows:
4 eggs @ $1.25 per dozen = .42 (Kroger)
8 oz extra sharp cheddar = $1.79 (Aldi)
1 c heavy whipping cream @ $3.86 per quart = .97 (Walmart)
1 lb frozen broccoli = .98 (Walmart)
At 4 servings, that's $1.04 per serving. At 6 servings, that's 69 cents per serving.
There are several ways to make it cheaper. The easiest, of course, is to make it 6 servings instead of 4 servings. You could use less broccoli, say 8 oz, but then it wouldn't stretch as well for 6 servings. You could use another egg or two, and/or another cup of cream, and it would definitely stretch to 6 or even 8 people, especially if you made it in a 9"x12" cake pan or two pie pans, which you'd have to do or else it would spill all over the bottom of the oven, which is not a very budgety thing to have happen. Some recipes call for sour cream (65 cents a cup) or oil (don't know what it costs) instead of the cream. Or cottage cheese, which has a few more carbs, but I can sometimes get for 50 cents a cup (99 cents per pint). You could use a cheaper veggie, especially in the summer if you have "free" veggies from the garden.
You can also vary it according your tastes. Frozen chopped spinach works great - just thaw it and squeeze it out very well; parmesan and/or feta work well with spinach, as do dill and parsely. Mushrooms need to be cooked very dry before adding. Zucchini needs to be grated and squeezed really dry. Tomatoes need to be blotted very dry, which means you lose all the juice, and even then they make the quiche goopy. You can add onion with any vegetable (cook it first) or with any meat. Same with bell peppers; red ones are especially attractive, though they taste the same as green. Jalipenos or other chilis work well too. And you can add meat - ham, bacon, sausage, chicken, hamburger, canned salmon, etc. Just be sure that the meat is cooked and drained before adding it. And use whatever kind of cheese you want - feta, parmesan, mozzarella, Jack, spicy Jack, Swiss, etc. Just be sure that it's a melting cheese; there are a few kinds that don't melt. And if you use a really strong cheese like a blue cheese you might want to pair it with a mild cheese.
Thursday, February 21, 2013
Today's food -
Breakfast - asparagus cooked in butter and cream and then scrambled with eggs; tea with splenda and gelatin
Lunch - salad of cauliflower, hardboiled eggs, ranch dressing
Supper - Veggie Beef Soup and carrots
Evening Tea - tea with splenda and gelatin
Total cost of food eaten today - $3.43
Thursday, February 21, 2013
I have been waiting all month for hamburger to go on sale! The closest it came was $2.77 for ground chuck, and I want it for less than $2.00 per pound. Well, Marsh has it for $1.98 starting today. If this were all for real, I would stock up on it. Instead, I mostly buy meat from the Farmers Market, where it does cost more but is, I hope, better for me. One farmer raises his animals only on pasture, and essentially organic, and sells his hamburger for $4.00 per pound, or $3.50 if you place a big enough order. It's a lot leaner than I'd really like, but then grass fed beef usually is. And I asked another farmer at the market about his hamburger, and he said that it's probably about 90% lean, although his is grain finished. And it costs more. Anyway, if you've noticed very little beef in my menus this month, it's because it hasn't been on sale, and pork has.
Thursday, February 21, 2013
Wednesday's food -
Breakfast - MIM with a smear of lard (instead of butter) and no splenda. I must be getting adjusted to eating less sweetener!
Lunch - asparagus cooked in butter and cream until the cream thickened, then eggs scrambled into it, and everything topped with butter. Expensive, but good!
Snack - tea with splenda
Supper - Cuban Cauli-Rice over romaine with herb dressing
Evening tea - tea with splenda and gelatin
total cost of the food eaten on Wednesday - $3.52. The asparagus with cream and parmesan was expensive, but the asparagus needed to be used. I keep thinking that I'm saving money by not eating expensive things that I already have, but unfortunately it doesn't work that way! The 30 day Food Stamp Challenge ends on Sunday, and while I plan to still eat frugally, I've got a lot of things that I had purchased before the Challenge that need to be used. Mostly meat at this point, and some casseroles I made up and froze last summer with zucchini and eggplant.
Wednesday, February 20, 2013
I fixed another bunch of the asparagus for lunch. This time I melted a tablespoon of butter in a medium skillet and added 10 ounces of asparagus (after trimming), cut into 1" pieces. Then added 1/4 c heavy whipping cream and turned the heat down low and cooked it for about 5 or 10 minutes, or until the asparagus was starting to get tender and the cream had evaporated enough that it was coating the asparagus. Added three eggs and scrambled them together. Put it in a bowl, sprinkled it with 2 oz of parmesan cheese, and ate it. Much better than the baked asparagus I had a few days ago. I'll probably fix the last of the asparagus the same way. It's good, but wouldn't be worth the price unless the asparagus was really cheap like it was when I got it.
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