*** I’ve been thinking alot about what each dish I serve costs us per serving. I’ve re-reading, again, alot of my older posts. This particular one is from February 2, 2013 — WOW! Over SEVEN years ago! What I’ve done here, again, is to add the cost of items and then the total per serving in RED. ***
How often in your lifetime have you heard that question? DH has been watching very carefully what he’s been eating, I think I said that already, but it bears repeating. I not only plan and cook meals that are low in calories, but shop for them too. My method is to seek and conquer. I go to 4 different places to do my food shopping and it’s a blast! Since I’m retired, I have all the time in the world to just meander through and see what I see. It’s kind of like being on a scavenger hunt in a way. What to make, what to make?
Last week I was in Wal-Mart and normally I don’t buy produce there, I go to a green grocery down the road a piece more. This Wal-Mart Super Store is set up so that as you come in the half of the building with the food goods, you have to go past the fruits and vegetables. At the end of the aisle, for some odd reason, something caught my eye, Broccoli Slaw in a bag.
It’s just julienne broccoli stems, carrots and some cabbage. HHMMMM! That would make a great stir fry, DING DING DING, did you hear that? As I sat down to share this idea with the class and was perusing the Internet, I found several brands that put out this same thing, why have I never seen this before. Chicken, Pork, Beef, Shrimp, Tofu, leftover whatever anything will make for a scrumptious stir fry. When I told my husband how many calories were on his plate, he didn’t believe me; I didn’t give him any noodles. This was my plate.
Chicken-Broccoli Slaw Stir Fry
3 boneless-skinless Chicken thighs, sliced into thin strips $2.99/lb — I used about 1/2 pound so $1.50
1 tsp. Cornstarch
1 Tbsp. Soy Sauce (we’ve talk about this, look for Aloha Shoyu)
1 tsp Mirin
1/2 tsp. Sesame oil Approx. 50¢ for the remaining ingredients above
Combine all of the above in a bowl and set aside for about 10-15 minutes.
Meanwhile, in a small bowl mix:
1/2 C. Chicken broth Approx. 38¢
2Tbsp. Soy Sauce
1/2 tsp. Sesame Oil
1/2 tsp Corn starch
Mince up 2 Garlic cloves and 1Tbsp. fresh Ginger Approx. 50¢ for the remaining ingredients above
Set aside 1 bag of Broccoli Slaw $1.99
Total $4.87 ÷ 2 servings (not including any starch) = $2.43/plate
Over medium-high, heat a non-stick skillet with a scant tablespoon of canola oil. Toss in the marinated chicken and spread it out in a single layer in the pan, now, DON’T TOUCH IT! Once the edges of the chicken starts to turn white, give a good stir with a wooden spoon (you don’t want to scratch that non-stick pan, do you?). When the chicken is almost done (and nicely caramelized), clear a small spot in the pan and add a little oil to heat and add the garlic and ginger; once you can smell it, stir everything up again. Dump in the entire bag of slaw, toss that around, just for a minute. Add the broth mixture, it’ll bubble and thicken up; stir everything together and serve. In our house we have this with either steamed white rice or Asian noodles.
Add or delete what you and your family like. Try some more veg in there like onions or peppers, mushrooms; make that protein stretch farther. I was going for an easy dinner and really, all I did was cut up the chicken, garlic and ginger. How much easier could a fresh, home cooked meal be?
Remember, a recipe is just someone else’s idea, you take it and make it your own.