TulsaPeople / February 2009 / Quick meals on a budget

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Quick meals on a budget

Here are a few recipes that are easy to whip up at home and — even better — cheap to put together.

Home cooking — It brings up all kinds of images. It’s also fun and rewarding, especially if you’re prepared. By simply stocking your pantry, refrigerator and freezer with easy-to-use staples, dinner can be on the table in a jiffy — a plus if you’ve worked all day. Two favorite things I always have on hand — chicken and rice — are inexpensive, healthy, easy to prepare and, with a little imagination, can be made into virtually hundreds of dinners. Here are but a few delicious options for you to try.

Curried chicken and wild rice salad
Serves 6
Substitute smoked chicken breasts, if you can find them at your local meat market, for a nice twist to this hearty main-dish salad.

• 1 garlic clove, chopped
• 3 tablespoons white-wine vinegar
• 2 tablespoons fresh lemon juice
• 2 teaspoons curry powder
• 2 tablespoons bottled mango chutney
• 1/3 cup, plus 1 tablespoon olive oil
• 1/3 cup sour cream
• Coarse salt and freshly ground black pepper
• 1/4 cup chopped fresh cilantro
• 1 1/4 cups wild rice, rinsed
• 3/4 cup sliced green onions, white and green parts
• 3/4 cup golden raisins
• 4 boneless chicken breasts, poached in water or chicken broth until cooked through
• 2 cups baby spinach or arugula
• 8 ounces feta cheese, cubed or crumbled

1. Blend garlic, 2 tablespoons vinegar, lemon juice, curry powder and mango chutney in a blender or food processor until smooth. With the motor running, add 1/3 cup oil in a slow, steady stream until emulsified. Add the sour cream and about 2 tablespoons water, adding additional water if necessary to reach the desired consistency, blending until well combined. Transfer the dressing to a small bowl, season with salt and pepper and stir in the cilantro. The dressing may be made 1 day in advance and kept covered chilled.

2. Combine the wild rice, 1 teaspoon salt and 3 1/4 cups water in a large, heavy saucepan. Bring to a boil; lower heat; and simmer, covered, until liquid is absorbed, 45 to 50 minutes. Transfer rice to a large bowl and add remaining 1 tablespoon vinegar, 1 tablespoon oil and salt and pepper to taste. Toss mixture and let it cool completely. Stir in green onions and raisins.

3. Cut chicken into 3/4-inch pieces and toss with wild rice mixture, spinach and feta. Toss with some of the dressing, serving any remaining dressing on the side.

Red curry chicken with bok choy and sweet coconut rice
Serves 4
Loaded with flavor, curries are a snap to make with the help of store-bought curry paste. I like to serve sweet wedges of mango and avocado alongside this spicy dish.

• 1 tablespoon vegetable oil
• 4 boneless, skinless chicken breasts, cut into thin strips
• 1 tablespoon Thai red curry paste
• 4 cups chopped bok choy
• 1 red bell pepper, seeded and sliced
• 1/4 cup flaked coconut
• 2 cups jasmine rice
• 2 14-ounce cans light coconut milk
• 2 1/2 cups reduced-sodium chicken broth
• 1/4 cup freshly chopped cilantro leaves, plus more for curry
• 1 tablespoon cornstarch
• 1 tablespoon minced fresh ginger
• Coarse salt and freshly ground black pepper
• Chopped dry-roasted peanuts, for serving

1. Heat the oil in a large skillet over medium-high heat. Add the chicken pieces and sauté, stirring constantly, until lightly browned, about 3 minutes. Stir in the curry paste, bok choy and bell pepper. Cook, stirring occasionally, until vegetables start to soften, about 3 minutes.

2. Meanwhile, in a small skillet, toast coconut on low heat until lightly toasted, about 5 minutes. In a medium saucepan over medium-high heat, combine rice, 1 can coconut milk and 2 cups broth. Reduce the heat to low, cover and simmer until the rice is tender and all the liquid is absorbed, 20 to 22 minutes. Stir in toasted coconut and 1/4 cup cilantro.

3. Dissolve the cornstarch in remaining can of coconut milk and then pour into the skillet along with remaining 1/2 cup chicken broth and ginger. Bring to a boil and then simmer over medium heat for 1 minute. Right before serving, stir in some chopped cilantro. Season with salt and pepper and serve with rice, garnished with more cilantro and chopped peanuts.

 Easy paella

Serves 8
Paella, a classic Spanish rice dish, typically involves cooking a myriad of meat and seafood in a saffron-tinged broth. This easy version captures the essence of the classic Spanish dish, without all of the ingredients and preparation.

• 2 tablespoons olive oil
• 3/4 pound medium shrimp, peeled and deveined
• 12 ounces chicken sausage, sliced into 1/2-inch rounds
• 1 medium onion, finely chopped
• 2 cloves garlic, minced
• 1 1/2 cups long-grain rice
• 1/4 teaspoon paprika
• 1/4 teaspoon ground turmeric
• 1 can (14.5 ounces) diced tomatoes
• 2 cans (14.5 ounces each) reduced-
• sodium chicken broth
• Coarse salt and freshly ground black pepper
• 1 cup frozen green peas, thawed

1. Heat 1 tablespoon oil in a heavy 12-inch sauté pan over medium-high heat. Cook shrimp until just pink on both sides, 4 to 5 minutes (do not overcook). Transfer to a plate and keep warm.

2. Add remaining tablespoon oil and sausage to pan; cook over medium-high heat until beginning to brown, about 2 minutes. Add onion and cook, stirring frequently, until translucent, 3 to 4 minutes. Add garlic and rice; cook, stirring to coat, until rice is
translucent, 1 to 2 minutes.

3. Stir in paprika, turmeric, tomatoes and broth, scraping up browned bits from bottom of pan with a wooden spoon. Season with salt and pepper.

4. Bring to a boil and then reduce heat to a simmer. Cover and cook until rice is tender and has absorbed almost all of the liquid, 20 to 25 minutes. Stir in peas and cook 1 minute. Stir in cooked shrimp until heated through and serve immediately.
 

Chicken with tarragon cream sauce and walnut-parsley rice
Serves 4
The perfect meal for a fancy dinner party or simply for a weeknight dinner. Serve with a green salad or grilled asparagus.

• 2 tablespoons extra-virgin olive oil
• 4 boneless, skinless chicken breasts
• Coarse salt and freshly ground black pepper
• 1/4 cup balsamic vinegar
• 1/4 cup water
• 1 tablespoon tomato paste
• 1/2 cup heavy cream or half-and-half
• 1 tablespoon chopped fresh tarragon leaves, plus extra for garnish
• 1 package white and wild rice blend, cooked to package directions
• 1/2 cup chopped walnuts, toasted
• 2 tablespoons chopped flat-leaf parsley

1. Heat oil in a skillet over medium-high heat. Season the chicken with salt and pepper. Sauté chicken until browned and cooked through, about 5 minutes per side. Transfer to a plate and cover to keep warm. Add vinegar and water, scraping up any pan drippings. Stir in tomato paste, cream and tarragon. Remove from heat and keep warm.

2. Toss rice with walnuts and parsley. Slice chicken and arrange on a bed of rice. Top with sauce and serve, garnished with tarragon leaves. 

Chicken and rice casserole
Serves 8
There are virtually hundreds of casserole recipes out there from which to choose. I love the heartiness of brown rice, the crunch of water chestnuts and the creaminess of chicken and mushroom soup in this delicious version.

• 1 tablespoon butter
• 1 1/2 cups chopped fresh
• mushrooms
• 1 small onion, diced
• 1 pound boneless chicken breasts, cooked and cut into 1/2-inch pieces
• 2 garlic cloves, minced
• 1 can cream of mushroom soup
• 1 can cream of chicken soup
• 1/2 cup sour cream
• 3 cups cooked rice (white, brown or a blend)
• 1 10-ounce box frozen broccoli cuts, thawed and well-drained
• 1 8-ounce can sliced water chestnuts, drained
• 1/4 cup chopped flat-leaf parsley
• 2 teaspoons chopped fresh thyme
• Coarse salt and freshly ground black pepper, to taste
• 1 cup shredded white cheddar cheese
• 1/2 cup breadcrumbs

1. Heat oven to 400 degrees. Melt butter in a heavy saucepan or Dutch oven over medium-high heat. Add mushrooms and cook, stirring, over high heat, about 2 minutes. Add onion and chicken. Cook, stirring occasionally, until chicken is just cooked through, stirring in garlic the last minute.

2. Add mushroom and chicken soup and sour cream and stir until combined. Remove pan from heat. Stir in the cooked rice, thawed broccoli, water chestnuts, parsley, thyme, salt and pepper. Spoon mixture into a greased, 2-quart baking dish.

3. Bake, uncovered, for 15 to 20 minutes. Top with cheese and breadcrumbs and return to oven until cheese melts, 5 to 10 minutes more.