Guiltless Gourmet- Chenion Sauce

     This signature sauce is full of flavor and has so many applications.  Spread a tablespoon on a corn tortilla with shredded chicken for an amazing taco.  Pour over Broccoli, Chicken, and Penne Pasta for a delightful creamy main course. Serve as a vegetable dip, salad dressing or as a spread for sandwiches, wraps, etc. 
     With under 15 calories per tablespoon and less than $1.50 for a 30 T (about 2 cups), use this sauce and you can’t go wrong!

Ingredients

             ½ White or Yellow Medium Onion minced

            4-6 Cloves Garlic minced

¼ tsp Extra Virgin Olive Oil

2 C Milk (nonfat)

1 T Flour

1 T Cornstarch

1 oz (1/2 C) Cheddar Cheese shredded

½ tsp Seasoning Salt

Salt

Pepper

Cayenne Pepper

Directions

                Saute Onion and Garlic in EVOO until onions are translucent.  Add milk.  Whisk together.  Sift Cornstarch and Flour together and whisk into milk mixture.  Add Seasoning Salt and cook over Medium heat stirring semi-constantly until thick and bubbly.  Add Cheese.  When Cheese is melted remove from heat and add Salt, Pepper, and Cayenne pepper to taste.  ( I add a dash of salt, a dash of pepper, and ½-1 tsp Cayenne pepper)

Nutrition Info 

     Servings Per Recipe: 30 

     Amount Per Serving 

     Calories: 12.7 

     Total Fat: 0.4 g 

     Cholesterol: 1.3 mg 

     Sodium: 14.5 mg 

     Total Carbs: 1.4 g 

     Dietary Fiber: 0.0 g  

     Protein: 0.9 g 

Budget Breakdown

Onion $.05 based on $.33 a pound

4-6 Cloves Garlic minced $.35 based on $3.50 a pound

¼ tsp Extra Virgin Olive Oil $.19 based on $9 for 16 oz bottle

2 C Milk (nonfat) $.38 based on $3 a gallon

1 T Flour negligible

1 T Cornstarch negligible

1 oz (1/2 C) Cheddar Cheese shredded $.25 based on $4 pound

½ tsp Seasoning Salt negligible

Salt negligible

Pepper negligible

Cayenne Pepper $.09 -.18 based on $4 for 1.5 oz

Total Cost $1.39

Fabulously Frugal- French Silk Pie Shots

These glamorous little beauties will take your next get together to totally chic.  While your friends will think they were catered these easy to make desserts are only $.25 a shot.

Ingredients

¾ C Sugar

¾ C Butter

1 C Semi Sweet Chocolate Chips

1 tsp Vanilla

¾ C Refrigerated Egg Product

Directions:

Prepare shot glasses by mixing 2 cups crushed Oreos or Oreo cookie crumbs and 1/4 butter. Stir together and pack 1 T into the bottom of each shot glass. ( about 32 shots)

Beat Sugar and Butter until light and fluffy. Melt chocolate and cool slightly.  Mix chocolate into Butter and Sugar. Add Vanilla. Gradually add Egg Product Beating on high while scraping sides of the bowl.  (Note -make sure to use egg product Fresh eggs will not set properly) Continue Mixing until light and fluffy.

Pour filling evenly into shot glasses.  Refrigerate 2-5 hours or until set. You can make these up to 36 hours ahead. Serve with Whipped Cream and Chocolate Shavings

Tips-Making your own Oreo crumbs is easy just put whole Oreos into a food processor with a

metal blade Whirrrr and you are done.

To make it even more beautiful top with Chocolate stencils instead of shavings. Just melt chocolate chips put in a ziplock bag cut off the corner trace your design on wax paper let harden at room temperature.  Peel and place!

Budget Breakdown

Sugar .$30 based on $10 for a 10 pound bag

Butter $2 based on $4 lb

Chocolate $ 1.5 based on $3 12oz bag

Vanilla Negligible

Egg Product $.95 based on $5 quart

Oreo Crumbs $2.85 based on $5 box=3 ½ cups

Whipping Cream $1 based on $1 per ½ pint

Total cost $7.6

Price per serving about $.25

Fabulously Frugal-Fallen Chocolate Souffle

      This decadent dessert takes the stress out of souffle.  No more tiptoeing around the kitchen or being terrified to open the oven door.  We make the souffle fall on purpose! With all the chocolaty goodness of a fresh souffle this denser version is almost like an incredibly rich moist brownie with a gourmet feel that is sure to wow your guests. 
      At $.34 a serving who can afford not to serve this at their next party. 

Ingredients

4 T or 1/2 stick Butter or Margarine

6 T Flour

1 1/2 C Milk

1 C Semi Sweet Chocolate Chips

8 Egg Yolks

8 Egg Whites

1 tsp Vanilla

1/2 C Sugar

Directions

     Dissolve flour into milk. In a sauce pan melt butter, add milk slurry.  Cook stirring regularly until thick and bubbly.
     Add chocolate chips and stir until melted. Remove from heat. Beat egg yolks with a fork and add to chocolate mixture.
     Beat egg whites and vanilla until soft peaks form. If you have a stand alone mixture grease and sugar (rub the sides and bottom of the dish with butter and coat in sugar by putting some int eh bottom and shaking it around the pan until all the butter is covered) a 9x13 casserole dish while the eggs are being whisked.  If you are beating by hand prepare the dish ahead of time. 
     Gradually add sugar until hard peaks form. Gently fold one cup egg whites into chocolate mixture to lighten it up.  Then fold chocolate mixture into remaining egg whites.  Pour into prepared pan.
     Bake in preheated oven for 35 to 40 minutes or until a toothpick comes out clean @350 degrees. Remove from oven.  Allow to cool (it is wonderful at room temperature for up to 36 hours) and dust with a powdered sugar stencil with a raspberry and mint leave on garnish, or serve hot with raspberry sauce.

Makes 12 servings.   

Budget Breakdown

Butter or Margarine Butter-$.50 @ $4.00 lb margarine $.25 @ $2.00 lb

Eggs- $1.34 @$2.00 dozen

Flour- $.15 @ $4.00 for a 5 lb bag

Milk- $.29 @ $3.00 a gallon

Chocolate chips- $1.50 @ $3.00 for a 12 ounce bag

Vanilla- Negligible

Sugar- $.27 @ $6.00 for a 5lb bag

Total Cost $4.05  Price per serving $.34

GuiltlessGourmet - Kielbasa Soup

This Scrumptious Dish is an old family recipe. Full of flavor it is always a crowd pleaser as a soup or main course.  Add a slice of our Artisan Bread recipe and a yummy veggie for a complete meal under 500 calories.  

 Ingredients 

1 Lb Polska Kielbasa
             -I prefer Hillshire Farms, Sliced and Halved

5 large Potatoes, Chopped
4 large Carrots, Chopped
½ head Cabbage, Chopped
4 Cubes Chicken Bullion
1 tsp Thyme
2 Bay Leaves, Whole

10 Cups Water

2 Stalks Celery, Diced

 Directions

            Brown Kielbasa in a Skillet.  It is precooked but you want to brown until you get a nice crust on the outside and have fragrant drippings in the bottom of the pan.  For even lower calorie you can drain and pat Kielbasa with paper towels I prefer to leave the drippings in and add flavor.

            In a large pot place Kielbasa, Potatoes, Carrots, Cabbage, Bullion, Thyme, Water, Bay leaves, and Celery.  Bring to Boil.  Reduce heat to Medium and Cook until potatoes and carrots are almost tender to your liking.  About 30-45 Minutes. Add cabbage simmer until Cabbage is wilted and Potatoes and Carrots are done.  10-15 Minutes.  Serve Hot.  Makes 16-1 cup servings for a soup course or 8-2 cup servings for a main dish. Serve with  Roll and Vegetable like Broccoli  for a complete meal. 

            Tip-To make it even easier make this recipe in a Crockpot.  Times will be 2 hrs on high for main ingredients.  30 Minutes on high with cabbage.

Nutritional Info

Servings Per Recipe: 16

Amount Per Serving 1 cup

Calories: 206.8

Total Fat: 8.8 g

Cholesterol: 12.5 mg

Sodium: 498.7 mg

Total Carbs: 26.4 g

Dietary Fiber: 4.3 g

            Protein: 6.6 g

Budget Breakdown

Kielbasa Sausage $3.50-$4.00-1 Lb

Potatoes $1@.50 Lb

Carrots $1@.99 Lb
Cabbage $1@.50Lb
Chicken Bullion $.25
Thyme Negligible
Bay Leaves Negligible

Water Negligible

Celery $.25 @ $1.25 a package

Total Cost $6.50 - $.81 cents main dish serving $.41 Soup course serving.

Artisan Bread

Ingredients

1 T Yeast
2/3 T Salt
4 1/3 C Flour
2 C Water

Directions

Sift or mix dry ingredients in a large bowl.  Add water, stir until well mixed knead gently adding enough flour to prevent hands form sticking. Form a ball and place in bowl, cover and let sit 2 hrs.  Gently form into 3 oblong loaves dust with flour and score the top with a knife.  Let raise 40 min on an ungreased baking sheet or pizza stone. Place baking sheet in oven on middle rack. Fill a casserole dish ½ full of water a place on the rack below bread. Bake 35 min @ 450 degrees. Cut into 6 slices and serve. Makes 3 loaves

Tip-you don’t have to bake all loaves at once.  You can make the recipe and only form one loaf to rise the other dough can sit up to 5 days in the refrigerator.  When you want another loaf just pull out another piece form a loaf and let it raise according to recipe. 

Serving Size:  1 slice

Number of Servings: 18

Nutritional Info

Servings Per Recipe: 18

Amount Per Serving: 1 slice

Calories: 111.1

Total Fat: 0.3 g

Cholesterol: 0.0 mg

Sodium: 261.3 mg

Total Carbs: 23.2 g

Dietary Fiber: 0.9 g

Protein: 3.2 g

Guiltless Gourmet- Lettuce Wraps

The delicious meal is both easy on the waistline and easy on the wallet.  Around 250 calories for 4 Lettuce Wraps and $1.03 a serving.  With an Asian flair and a touch of heat this all in one meal will delight the entire family.

Ingredients:

1 Lb Lean Ground Beef

1 Medium Onion, minced

6 Cloves Garlic, Minced

5 Large Carrots, Minced

1 Medium head Cabbage, Finely Chopped

4-5 Large Broccoli Stalks, Minced

1/8 C Extra Virgin Olive Oil

1 T Black Pepper

1/4 C Soy Sauce

Directions: 

In high heat sauté Onions and Garlic in Olive Oil. Cook ground beef until almost cooked through drain and add to sautéed onions and garlic. Add Carrots, Broccoli, Black Pepper, and Soy Sauce. Cook for 10 minutes on medium heat. Add Cabbage Cook an additional 15 - 20 minutes covered. Serve 1/2 cup inside your favorite Lettuce leaves.

My family loves Romaine or Butter Crunch but Red or Green leaf is fabulous as well. Add a few juliennes of raw carrots in each wrap for a delicious crunch. For an extra something add Spicy Carrots to each wrap.  Adding only 45 calories and $.25 per 1/2 cup.  (Keep an eye out for our recipe for home canned spicy carrots your family will love.)

Tip- to decrease heat cut black pepper to 1/2 T.  If you like it spicier add 1 tsp red pepper flakes.

Tip- use a food processor to mince your veggies, makes it quicker and easier.


Serving Size: 2 cups 

      Number of Servings: 8

Nutritional Info

• Servings Per Recipe: 8
• Amount Per Serving: 2 Cups
• Calories: 254.9
• Total Fat: 15.7 g
• Cholesterol: 42.5 mg
• Sodium: 566.9 mg
• Total Carbs: 15.5 g
• Dietary Fiber: 5.6 g
• Protein: 14.5 g

Budget Breakdown

1 Lb Lean Ground Beef ~$2.50

1 Medium Onion, minced ~ $.30

6 Cloves Garlic, Minced ~ $.25

5 Large Carrots, Minced ~ $1

1 Medium head Cabbage, Finely Chopped ~ $1.25

4-5 Large Broccoli Stalks, Minced ~ $.75

1/8 C Extra Virgin Olive Oil ~ $.50

1 T Black Pepper ~ Negligible

1/4 C Soy Sauce ~ $.50

Lettuce Head ~ $1

1 Large Carrot Julienned ~ $.20