Freezer Cooking- Slow Cooker Meals!

Fall is SUPER BUSY for me at work... and I typically get home late and don't have time to cook (Okay I'll admit it.. I don't FEEL like cooking! ) I LOVE using my crock pot and never thought about pre-assembling meals (until I found PINTEREST) that I could freeze & dump in the crock pot before I head to work in the A.M. There is nothing like coming home to a house that smells like you've been slaving away all day making a gourmet dinner, when in fact the crock pot has done all the work!

Andrew was out of town this weekend so I thought it would be the perfect time to experiment with this whole "Once A Month Freezer Cooking" thing I have read about on Pinterest.com. After some research, and some inspiration from mamaandbabylove.com 's Freezer Cooking poste...I narrowed it down to (5) meals that sounded good (or that I already make in the crock pot on a regular basis) and use them for my 1st experience with Freezer Cooking...

I chose the following:

Savory Vegetable Beef Soup (I make this 3-4 times a winter)
Teriyaki Chicken
Balsamic & Onion Pot Roast
Healthy BBQ Chicken *from mamaandbabylove.com *Stephanie's Goulash *adapted from mamaandbabylove.com *

I printed all of the recipes and made my grocery list. Most of the main staples I had: basil, thyme, salt, pepper, Worcestershire, brown sugar, white sugar, olive oil, garlic cloves, balsamic vinegar, mustard and teriyaki sauce. If you don't have any of these you will need to add to the list below =)

*Please note that all "bags" are 2-4 servings* Adjust ingredients to increase or decrease serving sizes. I figured each of my freezer bags would be dinner plus lunch the next day.

My Grocery List:

Fresh Produce:
(3) Green Peppers
(1) Red Pepper
(1) Zucchini
(1) Red Onion
(1) Bag of Onions (you need approx 8-10 onions)
(1) Bag Potatoes (I bought Red) (You will need approx 14-16)
(1) Large Bag of Whole Carrots (Baby Carrots would work also if you don't feel like chopping- 2 bags of baby carrots would work) I got a bag of whole & a bag of baby.
(1) Bunch of Celery

Meat:
4.5-5Ibs of Chicken Breast (I bought the HT Value Pack)
3-4Ibs of Beef Stew Meat (It was B1G1 at HT today!)
3Ib Chuck Roast (B1G1 at HT today!)
1-1.5Ibs of Ground Beef

Other Groceries:
(2) 20oz cans of Chunked Pineapple
(2) 15 Oz Cans Tomato Sauce
(2) 6oz Cans Tomato Paste
(1) 28oz Can Diced Tomatoes
(1) pack of v8 juice (I buy the 6 pack of cans)
(1) small box Tapioca (I had no clue where to find this in the store-- It's right above the pudding/jello at HT) =)
(2) Boxes Beef Broth (I buy low sodium)
Steak Rub (I bought grill mates in the spice aisle)
(1) bag egg noodles
(1) Bag Frozen Cut Green Beans (you will need 2 cups)

AND DON'T FORGET TO BUY A BOX OF GALLON FREEZER BAGS! I used 8 for this go around...

Okay... Once you get everything home leave it all out on the counter and admire what you are about to do!

First I labeled all of my Freezer Bags with a permanent marker. I wrote on the bag todays date, the meal name and the instructions for the day I will make it. (some of the meals will need beef broth added, water added, sour cream added etc.. so I made note on the actual bag what I needed to do so I don't forget!) I also notated on my bags if the dish was supposed to be served over rice or egg noodles etc..

Teriyaki Chicken (2 Bags)
Savory Vegetable Beef Soup (2 Bags)
Healthy BBQ Chicken (2 Bags)
Stephanie's Goulash/Beef Stew (2 Bags)
--I made the Balsamic & Onion Pot Roast immediately so I won't include this in the instructions, I will post the recipe at the bottom. =)

Next... I started CHOPPING VEGETABLES! (It's not as bad as it sounds!)
As I chopped I placed the correct amount in each bag. (I started with ALL the onions, then did peppers, then potatoes... (see below for instructions).
I lined up all of my freezer bags across the counter and just dumped the correct amount of veggies for each recipe in the respective bags (see below). I never measure anything so I just guesstimate!

After I had the veggies chopped and distributed I tackled the meat... for this round of freezer cooking I only had to cook the ground beef for the vegetable soup... the chicken & beef stew meat stay raw.

For the ground beef.. take (1) chopped onion and (2) chopped garlic cloves and brown them together. If you are feeling super savy you can let the beef brown while you are chopping the veggies! Let cool, instructions below on how to finish.

For the chicken, I washed & trimmed it and left (4) of the breasts whole (for the teriyaki chicken) and the other (4) I cut in half just because I felt like it (for the healthy bbq chicken).

I trimmed the beef stew meat of any fat and also cut it down into smaller cubes.

After placing the meat in the correct bags I added the spices and remaining ingredients.

Here is how it broke down per bag..

Teriyaki Chicken (2 Bags)

• Split a large bag of Baby Carrots between the 2 bags
• Cut Red Onion into Large Chunks and split between the 2 bags
• (1) 20oz can pineapple in each bag (undrained)
• (2) Garlic Cloves chopped per bag
• (2) Chicken Breasts in each bag
• 1/2 cup teriyaki sauce in each bag

*Add 1/4 cup teriyaki sauce to mixture. Cook on HIGH for 4 hours or LOW for 8 hours. Serve over Rice.

Savory Vegetable Beef Soup (2 Bags)

• Chop (1) Onion and Chop (2) Cloves of Garlic- Brown in Pan with the Ground Beef- once cool divide mixture between bags
• (2) whole carrots chopped per bag
• (2) celery stalks chopped per bag
• (3) Red Potatoes chopped per bag
• (1) can v8 split between bags
• (1) 28oz can diced tomatoes SPLIT between bags
• (1) cup frozen green beans in each bag
• (1/2)TBSP Worcestershire per bag
• (1/2) cup Beef Broth per bag
• (1) TBSP Parsley per bag
• (1) tsp Basil per bag
• 1/2 tsp Thyme per bag
• (1/2) tsp salt per bag
• (1/2) tsp pepper per bag
• (1) TBSP Sugar per bag

*Place in Crockpot with 1.5 cups of water and 15 oz Beef Broth. Cook on LOW 8 Hours.

Healthy BBQ Chicken (2 Bags) * from mamaandbabylove.com *

• (2) Green Peppers Cut into Slices split between 2 bags
• (1) Red Pepper Cut into Slices-split between bags
• (1) Zucchini Chopped and split between bags
• (3) Onions Chopped and split between bags
• (6) Red Potatoes Chopped and split between bags (you can also use Sweet Potatoes)
• (4) Garlic Cloves Chopped & Split Between bags
• (4) Chicken Breasts Split between bags (I cut each breast in half again)
• (1/2) TBSP Quick Cooking Tapioca per bag
• (1) 15 oz can of Tomato Sauce Split Between bags
• (1) TBSP of Brown Sugar per bag
• (1) TBSP Worcestershire per bag
• (1) TBSP Mustard per Bag
• (1/4) tsp Salt per bag

Cook on HIGH for 4 hours or LOW for 8 hours. Serve over Rice or Egg Noodles.

Stephanie's Goulash/Beef Stew (2 Bags) *adapted from mamaandbabylove.com *

• (1) Green Pepper Chopped split between bags
• (1) Chopped Onion per bag
• (2) Carrots Chopped per bag
• (2) Chopped Garlic Cloves per bag
• (3) Ibs Beef Stew Meat Split Between Bags
• (1) 6oz can Tomato Paste per bag
• (2) tsp Paprika per bag
• (1/4) tsp Black Pepper per bag

*Cook for 4 hours on HIGH or 8 hours on LOW in a slow cooker. Add (1/2) Cup of Sour Cream about 10 minutes prior to serving. Serve over Egg Noodles.


Once ALL INGREDIENTS are in freezer bags push all of the air out of them and seal. Lay bags flat so they freeze flat. Stack in Freezer... once they are frozen you can re-arrange to best suit your freezer space. Take meal out of freezer the night before you want to put it in slow cooker so it thaws a bit.

Here is the Balsamic & Onion Pot Roast Recipe... I went ahead and made it for dinner instead of freezing it: http://www.kalynskitchen.com/2007/01/how-to-make-pot-roast-in-crockpot.html

There is a TON of shredded beef leftover... I will probably make the leftovers into Sandwiches or Beef Enchiladas later in the week!

Since all of the meals are in the freezer... freezing... as I cook them this month I will let you know what I think of the taste (I guess I should say that I will let you know what the husband thinks of them!!)

If anyone else happens to try them let me know what you think!

If you have any questions about this post let me know.. Being my first time doing this it might be a bit hard to follow... I tried to translate it best I could from what I actually did today in the kitchen!

Thanks for reading and Good Luck!

~Melissa

http://melissafallistestkitchen.blogspot.com/2011/09/freezer-cooking-slow-cooker-meals.html

Spinach lasagna roll ups

$8.01 recipe / $1.14 serving

Here is another super easy dinner idea with endless possibilities for variation. I can't exactly say that it's a "quick" recipe because it does have to bake a while but the actual assembly is really quick and easy.

I filled my Lasagna Roll Ups with spinach and cheese but you could also do mushrooms, pesto, or any meat. You really can make this one your own.

Combine the roll ups with a classic salad and some quick garlic bread and you've got a stellar meal that has "date night" written all over it. If you don't have a date, simply pop them into individual containers and freeze. When you're ready for a serving just take one out and microwave until it's cooked through. Take that, Marie Callender!





My "freezer recipe" this week was marinara sauce. I made a batch of sauce the day before, used about half for the roll ups and then froze the rest for use later. Jar sauce will work just as well if you don't have the time to make your own.

Total Recipe cost: $8.01
Servings Per Recipe: 7 (two rolls each)
Cost per serving: $1.14
Prep time: 15 min. Cook time: 45 min. Total: 1 hr.

INGREDIENTS		COST
1 lb.	lasagna noodles	$1.69
15 oz.	ricotta	$2.09
1 cup	shredded mozzarella	$1.18
1/4 cup	grated parmesan	$0.24
1 lg.	egg	$0.16
10 oz.	frozen spinach	$1.09
2.5 cups	marinara sauce	$1.09
to taste	salt and pepper	$0.05
as needed	non-stick spray	$0.05
TOTAL		$8.01

STEP 1: Get a large pot of water boiling with a dash of salt. When it comes to a full boil, add the lasagna noodles and cook until al dente (soft but not soggy... about 12-15 minutes). When they are finished cooking, drain in a colander.

STEP 2: While the noodles are boiling, prepare the filling. Thaw the package of frozen spinach in the microwave and then squeeze out as much excess liquid as possible. Combine the spinach in a bowl with the ricotta, mozzarella, parmesan, egg, freshly grated pepper and about 1/4 tsp of salt. Mix until well combined.

STEP 3: When the noodles and filling are ready to go, preheat the oven to 400 degrees. Prepare a glass casserole dish by spraying with non-stick spray.

STEP 4: On a clean surface, lay out a few noodles at a time. Place a few tablespoons of filling on each noodle and spread to cover from edge to edge. The filling does not need to be thick because once the noodle is rolled up, it will be compounded. Make sure to spread it all the way to the edges of the noodles.

STEP 5: Roll the noodles up and place in the prepared casserole dish. Repeat until all of your filling is gone (there may be some noodles left over, these are "back ups" in case any of the others rip during assembly). Pour the marinara sauce over the rolled noodles making sure to cover all surfaces. The sauce will keep the noodles hydrated and soft while baking.

STEP 6: Cover the dish in foil and bake for 30 minutes. Serve hot or divide into individual portions and refrigerate.

Step By Step Photos

Begin boiling water for the noodles. While you're waiting for the water to boil, prepare the lasagna filling. Thaw and squeeze dry the spinach. I literally take the whole clump in both hands (clean hands!) and squeeze the living day lights out of it. Combine the "dry" spinach ina bowl with the egg, ricotta, mozzarella, parmesan, salt and pepper.


Mix it all up until it's evenly combined.


By this time the water is probably ready for the noodles (heavy boil). Add the noodles boil until soft but not mushy. Occasionally stir the noodles while they cook to prevent them from sticking to each other and the pot. Stir gently because torn noodles = not usable.


Once your noodles are cooked, drained and cool enough to handle, lay a few out on a clean surface. Spread a few tablespoons of filling over each noodle. The filling doesn't have to be that thick because once they're rolled up, it will be compounded and seem thicker.


Roll 'em on up. (preheat the oven to 400 degrees)


Place the rolled up noodles in a baking dish coated in non-stick spray. I was able to get 14 roll ups from that amount of filling. The number of roll ups you get will depend on how thickly the filling is spread on the noodles.


Cover the lasagna roll ups in marinara sauce, taking care to fully cover the noodles (this keeps them hydrated and soft). Cover the dish with aluminum foil (again to prevent drying during baking) and bake for 30 minutes at 400 degrees.



http://budgetbytes.blogspot.com/2011/01/spinach-lasagna-roll-ups-801-recipe-114.html

Rosemary Roasted Potatoes

$2.52 recipe / $0.50 serving

Herb roasted potatoes are a classic recipe that everyone needs to know how to make. Potatoes are delicious and satisfying and roasting them has to be one of the easiest ways to prepare them. I love mashed potatoes but (I'll be honest) I'm a little too lazy to mash them sometimes. I chose rosemary and garlic to roast my potatoes with but you can really make this recipe with any seasoning you like. These potatoes do take a while to cook but if you start them before preparing the rest of your meal, they can cook away while you're busy taking care of everything else.

These potatoes were prepared as part of my BBQ Chicken Dinner.





Total Recipe cost: $2.52
Servings Per Recipe: 5 (1/2 lb. each)
Cost per serving: $0.50
Prep time: 10 min. Cook time: 45-50 min. Total: 1 hr.

INGREDIENTS		COST
2.5 lbs.	red skinned potatoes	$1.74
1/4 cup	chopped parsley	$0.25
2 cloves	garlic, minced	$0.12
2 Tbsp	olive oil	$0.21
2 tsp	dried rosemary	$0.10
20 cranks	fresh cracked pepper	$0.05
1/2 tsp	salt	$0.05
TOTAL		$2.52

STEP 1: Preheat your oven to 400 degrees. Wash the potatoes well and cut into 1 inch cubes. Try to make the size of the cubes as uniform as possible so they cook at the same rate.

STEP 2: Either in a large bowl or on your roasting pan, add the oil, parsley, rosemary, garlic, salt and pepper to the potatoes. Reserve some parsley for garnish. Toss to coat well. Spread the potatoes out evenly in a single layer on the pan. If the potatoes are crowded or sit in layers they will tend to steam rather than roast, preventing the edges from crisping.



STEP 3: Put the pan in the oven to roast. Stir the potatoes about every 20 minutes to expose more edges to the hot air and allowing them to crisp. Be sure to spread the potatoes out in a single layer each time to stir. The potatoes are done when they are golden brown and crisp on the edges and corners. Mine took about 45 minutes to get to this point.



NOTE: Use fresh rosemary if it is available to you to really make the flavor pop. Give the rosemary a quick chop to release the oils before tossing with the potatoes.

What is your favorite seasoning for potatoes? The possibilities are endless and I'm always looking for something new to try! 

 

http://budgetbytes.blogspot.com/2009/10/rosemary-roasted-potatoes-252-recipe.html

BBQ Chicken Pizzas

$8.13 recipe / $1.36 serving

This may be the quickest, most delicious BBQ chicken pizza that you'll ever make. I know it was for me. I don't usually buy pre-baked pizza crusts (it's pretty expensive compared to homemade) but I've got places to go and people to see this weekend so I took a HUGE short cut and bought the ready-made crusts. Don't worry, if you like to make your own crust or buy dough from your local pizzaria (like I usually do), you can still make this recipe. It will take a tad bit longer but be a lot less expensive! Later this summer I will be getting into some serious bread making and will surely make lots of pizza dough so stay tuned for that. Until then, it's the pre-made stuff... which is still delicious, by the way.

I had some frozen chicken breasts in my freezer (buying them in 5 lb. packs saves you at least $1 per pound) so I pulled one out to use for the pizzas. This chicken breast was pretty massive, weighing in at .75 lb. At first I didn't think that one would be enough for two pizzas (I was thinking more like .5 lb. per pizza) but It turned out to be quite a bit of meat. If you have smaller chicken breasts (.5 lb. each), you could probably still use just one.




Total Recipe cost: $8.13 (makes two 12" pizzas)
Servings Per Recipe: 6
Cost per serving: $1.36 (1/3 of a pizza / 2 slices)
Prep time: 15 min. Cook time: 15 min. (7 min. each pizza) Total: 30 min.

INGREDIENTS		COST
2	12 inch pizza crusts	$3.48
.75 lb.	chicken breast	$1.49
2 cups	shredded mozzarella and cheddar	$1.96
1/2 bottle (1 cup)	BBQ sauce	$0.78
1/2 small	red onion	$0.25
1/4 bunch	green onions	$0.12
to taste	salt and pepper	$0.05
TOTAL		$8.13

STEP 1: Preheat your oven to 425 degrees and turn on a counter top grill (George Foreman type) for 5 minutes to preheat. Sprinkle the chicken breast with a little salt and pepper and cook in the counter top grill until it is cooked through, brown and crispy on the outside (about 7 minutes).

STEP 2: While the chicken breast is cooking, thinly slice the red and green onion.

STEP 3: Once the chicken is finished cooking, transfer it to a cutting board and cut/shred it into small pieces. Use a fork and a knife for this because the chicken breast will still be steaming hot. Transfer the chicken pieces to a bowl and add about 1/4 cup of BBQ sauce. Stir to coat the chicken with the sauce.

STEP 4: Pour 1/3 of a cup of BBQ sauce on one of the crusts and spread it out from the center using the back of a large spoon. Top the sauce with 1 cup of shredded cheese. Next sprinkle half of the BBQ chicken mixture over the cheese. Finish with a few red and green onions.

STEP 5: Place the pizza in the preheated oven (425 degrees) and cook for 7-10 minutes. Because the crusts I used are thin and crispy style, I placed the pizzas directly on the oven rack with no pan. If you are using a different type of dough/crust, you may need a pan and may need to cook the pizzas longer. While the first pizza is cooking, top the second pizza. Bake the second pizza after the first one has finished (they cook more evenly one at a time).

Step By Step Photos


Preheat your oven to 425 degrees and your counter top grill for 5 minutes. Season the chicken with salt and pepper then cook on the counter top grill until cooked through and crispy on the outside.


While the chicken cooks, thinly slice the onions.


When the chicken is finished, cut and shred it into small pieces using a knife and fork.


Mix enough BBQ sauce into the chicken pieces until they are completely coated (about 1/4 cup).


This is the crust I used. It's pretty good... until I start making my own again anyway.


Spread about 1/3 cup of BBQ sauce over the crust. Cattleman's BBQ sauce (see top right of photo) is my favorite. It is so tangy and flavorful and only costs about $1.50 per bottle. NICE!


Sprinkle 1 cup of mozzarella and cheddar blend over the sauce.


Follow the cheese up with half of the BBQ chicken mixture, some red onions and green onions. Bake for 7-10 minutes (until the cheese is all melted and the crust is to your desired brown-ness). Cut each pizza into 6 slices.



Now THAT is a delicious, visually stunning pizza... and for about the same price as the cheapest of cheap frozen pizzas! Serve this up with a nice green salad and you've got a quick, delicious weeknight dinner.

You're likely to have left over onions and BBQ sauce. You can use the onions in omelets and on salads. BBQ sauce stays good in the refrigerator for quite a while and is excellent on sandwiches so hang on to the other half of the bottle! Who knows, maybe you'll want to make more of this pizza next week :)

http://budgetbytes.blogspot.com/2010/04/bbq-chicken-pizzas-813-recipe-136.html

Broccoli Shells n' Cheese

$6.05 recipe / $1.01 serving

I got a request from Nelson (a BB reader) last week to make some homemade mac n' cheese and what a fantastic idea it was. I really need some mac n' cheese in my life right about now.

Of course, there is the issue of guilt surrounding eating large quantities of cheese so I added some good ol' broccoli to rationalize it all. ha. right. If you don't want broccoli, just leave it out, make everything else as directed and you'll have a good classic mac n' cheese.

Making a cheese sauce can be a little bit intimidating at first but give it a shot. Once you get the hang of it, it's super easy. The thickening action of the roux is kinda like magic, very mysterious but you gotta learn to trust it. It will thicken.

I like to use medium to sharp cheddar for my mac and cheese because I feel like cheese sauce needs that extra punch of flavor. I also ended up adding a little parmesan (another strong cheese) because after tasting the sauce I wanted it even cheesier! I despise a bland macaroni and cheese.

Then there is the hot sauce. I add just a little to add flavor but not really any heat. The hot sauce is completely optional. Many people add dry mustard which has a similar effect on the flavor. It just gives it a little zing. In the end, the cheese sauce is all about tasting and adjusting. And really, who's complaining about repeatedly tasting cheese sauce? No one.





Total Recipe cost: $6.05
Servings Per Recipe: 6
Cost per serving: $1.01
Prep time: 10 min. Cook time: 30 min. Total: 40 min.

INGREDIENTS		COST
8 oz.	pasta	$0.55
1 lg. crown	broccoli	$1.69
1/2 med	onion	$0.18
3 Tbsp	butter	$0.12
3 Tbsp	all-purpose flour	$0.03
2.5 cups	milk	$0.65
8 oz. (2 cups)	sharp cheddar, shredded	$2.49
1/4 cup	grated parmesan	$0.24
1 tsp	hot sauce (optional)	$0.05
to taste	salt and pepper	$0.05
TOTAL		$6.05

STEP 1: Get a large pot of salted water on to boil. Rinse the broccoli well and cut it into small florets.

STEP 2: The pasta and broccoli will be cooked in the same pot to save on dishes and time. When the water comes to a full boil, add the pasta. Set a timer for 8 minutes then add the broccoli. Cook the pasta and broccoli for two minutes more and then pour everything into a colander to drain. Set them aside until ready to add to the cheese sauce.

STEP 3: While the pasta and broccoli are doing their thing, you can begin the cheese sauce. Finely dice the onion and cook with butter over medium heat until softened (about 2-3 minutes).

STEP 4: Add the flour to the butter and onion. The flour and butter will form a paste like mixture (roux). Using a whisk, stir and cook the roux for 1-2 minutes more taking care not to let it scorch. This slightly cooks the flour preventing the cheese sauce from having an overly flour or paste like flavor.

STEP 5: Add the milk and whisk well to dissolve all of the flour clumps. Add freshly cracked black pepper at this point. Bring the mixture up to a simmer (you may need to raise the heat just slightly). When the sauce reaches a simmer, it will begin to thicken. When it is thick enough to coat the back of a spoon, it's time to add the cheese.

STEP 6: Turn the burner off and whisk in the shredded cheese (and parmesan if using) until it is fully melted in. Give the cheese sauce a taste and add salt, pepper and hot sauce to taste.

STEP 7: Once you have the cheese sauce seasoned to your liking, stir in the cooked and drained pasta and broccoli. Serve hot and gooey!

Step By Step Photos

I used one large broccoli crown... It was about the size a half bunch of broccoli.


Chop the broccoli into small, bite sized pieces. Do this before you begin anything else so that you can just toss it into the pasta water when it's ready.


I cooked the pasta and broccoli in the same pot to make things easier. The pasta takes 10 minutes (according to the box) and the broccoli takes 2 minutes or less. So, I cooked the pasta for 8, added the broccoli and cooked both for two minutes more. I also salted the cooking water because, again, I HATE bland mac n' cheese.


While you're waiting for the water to boil and the pasta to cook, you can get the cheese sauce going. It starts with cooking down some diced onion in butter. Cook them over medium heat until the onions have softened.


Once the onions are soft, add the flour.


The butter and flour will create a paste, or roux, which will thicken the sauce. Cook the roux while stirring for 1-2 minutes more to "cook out" the floury taste.


Next add the milk. Whisk the milk in good to dissolve any clumps of roux. Bring the mixture up to a simmer. The sauce will not begin to thicken until it begins to simmer. I also add the pepper at this point so that it simmers with the liquid and releases some flavor.


When the sauce is thick enough to coat the back of a spoon, it is time to add the cheese. The cheese needs to be shredded to properly melt in. Turn the burner off and whisk in the cheese(es) until everything is melted and mixed.


It's now time to taste and season. I added a few dashes of hot sauce and just a little salt.


Give it all a good stir and then serve it up!

This really was the perfect side dish to the raspberry chipotle BBQ chicken. PERFECT.


Hello, comfort food!

http://budgetbytes.blogspot.com/2011/02/broccoli-shells-n-cheese-605-recipe-101.html

Broccoli Fettuccine Alfredo

$5.48 recipe / $0.69 serving

So, this isn't really alfredo, it's more of a (not) alfredo recipe... I've made too many alterations for it to truly be alfredo, but it's still creamy and delicious!

I mean, I love alfredo with all of its buttery, creamy, parmesan-y goodness, but I also know that I can't afford to eat a 2,000 calorie meal. So, I made a few switches to lighten it up a smidge and added some broccoli florets to get in some green. If you like to live dangerously, go all out and use cream in place of the milk.

This pasta comes together super quick and uses staple ingredients so it's a nice standby for those nights that you just really don't feel like cooking. If you want to up the protein, you can quickly grill up some chicken breast on a countertop grill, slice it up, and then serve it on top. This is a super versatile recipe!

Oh, also, this recipe is super easy to cut in half... I just wanted to use the entire package of pasta and broccoli so I made a large batch.




Total Recipe cost: $5.48
Servings Per Recipe: 8
Cost per serving: $0.69
Prep time: 5 min. Cook time: 25 min. Total: 30 min.

INGREDIENTS		COST
16 oz.	dry fettuccine	$1.63
16 oz.	frozen broccoli florets	$1.29
1 clove	garlic	$0.08
4 Tbsp	butter	$0.45
4 Tbsp	all-purpose flour	$0.06
3 cups	milk	$0.94
1 cup	grated parmesan	$0.96
1/8 tsp	nutmeg	$0.02
to taste	salt & pepper	$0.05
TOTAL		$5.48

STEP 1: Begin to boil a large pot of water to cook the pasta. When it reaches a full boil, add the pasta and cook for 7-10 minutes or until al dente. When the pasta is finished cooking, reserve 1/2 cup of the starchy pasta water and then drain the pasta in a colander.

STEP 2: While the pasta is cooking, thaw the broccoli in the microwave and begin to make the parmesan sauce. Mince the garlic and cook it over medium heat in a medium sauce pot with the butter until the garlic has softened slightly (3-5 minutes). Add the flour, stir and cook for 2-3 minutes more. This is the "roux" that will thicken the sauce.

STEP 3: Whisk in the milk. Increase the heat to medium-high. Whisk the milk mixture until it comes up to a light simmer. As soon as it reaches a simmer it will thicken and should be able to coat a wooden spoon (see photos below). Turn the heat off and whisk in the parmesan cheese. Add freshly cracked black pepper, nutmeg, and salt to taste. Make the sauce slightly saltier than you'd prefer if you were eating the sauce alone. Once it's spread out over the pasta and broccoli it will taste more mild.

STEP 4: Return the cooked pasta to the large pot that it was boiled in (with the burner turned off). Add the reserved pasta cooking water and toss the pasta to loosen it up. Add the thawed broccoli and then pour the parmesan sauce over top. Stir to coat everything in the sauce and then serve!

Step By Step Photos

Begin by boiling the water for the pasta. Once it reaches a full boil, cook the pasta according to the package directions. Reserve about a 1/2 cup of the pasta cooking water before draining it in a colander.


Meanwhile, cook the minced garlic and butter in a medium pot over medium heat until the garlic is softened (3-5 minutes).


Stir in the flour and continue to cook and stir this mixture for 2-3 minutes. It's important to cook this for a few minutes to slightly toast the flour. This prevents a "floury" flavor in the final sauce. Make sure to continually stir while it's cooking.


Next, whisk in the milk and increase the heat slightly (to medium-high). Allow the sauce to come up to a light simmer, whisking occasionally.


When the liquid reaches a simmer, the starch granules in the flour will swell and thicken the sauce. It should be thick enough to coat a wooden spoon as shown.


Turn the heat off as soon as it has thickened. Add the parmesan cheese and whisk until it melts in.


The cheese will further thicken the sauce. It should now coat a wooden spoon even more.


Season the sauce with salt, freshly cracked pepper, and a pinch (1/8th tsp or so) of nutmeg. Make the sauce slightly saltier than you'd think because once it's spread out over the pasta and broccoli, it will taste more mild.


Add the drained pasta back to the large pot that it was boiled in. Make sure the burner is turned off. Add the reserved pasta water and toss to loosen the pasta. Add the broccoli (thawed), and pour the parmesan sauce over top.


Toss the pasta and broccoli in the sauce until everything is well coated. Serve warm!


Easy-peasy! Ooh, peas would be nice in this instead of broccoli, too!

http://budgetbytes.blogspot.com/2012/02/broccoli-fettuccine-alfredo-548-recipe.html