Savor Flavor and Save Money
You can eat healthy, even as food costs rise and the economy tanks.
May/June 2009
By Leslie McGrath Taylor
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Simple Chicken Adobe is an inexpensive, healthy way to bring a taste of the tropics to your table.
Photo By Joe Lavine
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We’ve all felt the pinch. Rising transportation costs, the falling dollar and weather changes that affect crop production have converged to increase food costs. We can reduce food bills and enhance meals’ flavor, variety and nutritional value by making small changes in how we buy, prepare and serve food.
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Eat more home-cooked meals. The average restaurant meal costs three times more than cooking at home, Marion Nestle writes in What to Eat (North Point Press, 2006).
• Say no to meat a few times a week. Animal products, specifically meat, are among the costliest foods for American shoppers. Serving less-expensive forms of protein such as tofu and legumes can mean substantial savings. Plus, you’ll broaden your cooking repertoire.
• Upgrade your produce. Pay attention to what’s in season and try it. In-season produce is less expensive than out-of-season treats, and is more likely to have been grown locally, so it’s fresher and contains more nutrients.
• Cook ahead and cook extra. Professional chefs precook many ingredients, saving time and effort later. Precook chopped onions and peppers to give meals a flavor boost throughout the week. Leftover greens such as kale and spinach make delicious additions to omelettes.
Chicken Adobo
Serves 4
As the Philippines’ national dish, chicken adobo has many variations. A few simple ingredients and some fresh organic chicken make a savory, memorable meal. Boneless thighs cost half as much as breasts and are very tender. (To save even more, buy whole chickens and use all the parts in various recipes, including stock.)
1⁄4 cup apple cider vinegar
1⁄2 cup water
1⁄4 cup low-sodium soy sauce
4 cloves garlic, crushed
1 tablespoon honey
1 teaspoon ground cumin
6 to 8 boneless organic chicken thighs, skin removed
2 cups brown rice, quinoa or other whole grain, cooked
1. Stir together vinegar, water, soy sauce, garlic, honey and cumin in a bowl, then pour into a sealable plastic bag. Add chicken and seal bag. Turn bag to coat thoroughly. Marinate chicken in refrigerator, turning occasionally, for at least an hour and as long as overnight.
2. Preheat oven to 400 degrees. Arrange chicken in a 13-by-9-inch baking pan and pour marinade over it. Bake until cooked through, 25 to 30 minutes.
3. Transfer chicken to a broiler pan. Pour marinade into a small saucepan and skim off fat. Preheat broiler.
4. Broil chicken about 4 inches from heat until golden and crisp, 2 to 3 minutes. Meanwhile, bring marinade to a boil and reduce by half. Serve chicken with sauce over brown rice, quinoa or another whole grain.