Big recipes for a small wallet

Here are some good-tasting recipes that won't break the budget. Try adding other fresh vegetables to this delicious soup, such as diced sweet bell peppers, diced zucchini, cut green beans or shredded cabbage

FISH & CORN CHOWDER

1 tablespoon vegetable oil

1 medium onion, trimmed and cut in small dice

1/2 cup each diced celery and carrot

1/2 teaspoon dried thyme or oregano (or 2

teaspoons chopped, fresh)

4 cups water, or vegetable or chicken broth

2 cups 1/2-inch diced potatoes, skins on

1 cup corn kernels

1/4 cup chopped fresh parsley

3/4 pound tilapia, catfish or any inexpensive fish, cut into chunks

1 cup low-fat milk or evaporated skim milk

Salt and pepper to taste

In a large saucepan, heat the vegetable oil over medium-high heat. Add the onion, celery and carrot, and sauté until tender, about 5 minutes. Stir in the thyme.

Add the water or broth, and potatoes to the pan. Bring to a boil, then reduce heat and simmer, uncovered, until potatoes are tender. Add the corn and parsley and simmer 5 minutes.

Add the milk and fish and simmer until heated through and fish breaks into smaller chunks. Season with salt and pepper to taste. Serves 8.

BROCCOLI RABE

AND GARLIC

1 pound broccoli rabe or broccoli

2 tablespoons vegetable oil

5 garlic cloves, minced or very thinly sliced

1/4 teaspoon red pepper flakes (optional)

Salt and pepper to taste

1 pound small pasta, such as penne, bow ties, small shells or elbows

6 tablespoons grated Parmesan or Romano cheese

Soak broccoli rabe in a large bowl of water. Remove from the water. Peel any tough stems. Chop coarsely.

Bring a large pot of water to boil. Add the broccoli rabe and cook for 4 minutes. Drain well and set aside.

Heat a large skillet over medium heat. Add the oil to the skillet. Add the garlic and cook for 30 seconds. Add the broccoli rabe, red pepper flakes (if desired), salt and pepper, and cook for 2 minutes.

Meanwhile, cook the pasta in boiling water. Drain the pasta and mix with the broccoli rabe. Turn into a serving dish, sprinkle grated cheese over and toss to combine. Serve hot. Makes 6 servings.

Note: Add cooked cubed chicken or turkey sausage to make it a main dish meal.

Source: Robin Rifkin, Coalition Against Hunger

BAKED CHICKEN

2 1/2 to 3 pounds chicken parts

2 tablespoons olive or vegetable oil

1 teaspoon salt

1 teaspoon pepper

1 teaspoon garlic powder

1 teaspoon paprika

Preheat oven to 350 degrees.

Rinse chicken parts and dry on paper towels. Place parts in foil-lined baking pan, sprinkle with oil and season with salt, pepper, garlic powder and paprika.

Bake for 30-45 minutes, until juices run clear. For a variation, you can slice up an onion or two, toss with the olive oil and seasonings, and bake the chicken on top of the onion layer. Serves 4.

ROASTED SWEET POTATOES

4 sweet potatoes

Vegetable oil

Salt and pepper

Preheat oven to 350 degrees.

Cut each sweet potato lengthwise into 6 to 8 wedges. Toss in a bowl with just enough oil to coat, and then add salt and pepper. Lay skin side down on a baking sheet and roast until done, about 30 minutes. Serves 4.

Source: Cathedral Kitchen

MANNA'S BLACK BEAN SOUP

2 cups black beans (dry or cooked; see recipe modifications below)

6 cups water

4 cups chicken broth

1 tablespoon salt

1/2 cup chopped onion

1 diced tomato

1/2 cup chopped ham

1 tablespoon distilled vinegar

Using dry beans: Simmer beans, water, broth and salt for 1 1/2 hours, add onions, tomato, ham and vinegar and cook for an additional 20 minutes.

Using cooked beans: Cut the liquid by half (3 cups water and 2 cups broth). Combine all ingredients and simmer for 30 minutes.

Vegetarian option: Replace meat broth with vegetable broth; add a vegetable protein of your choice, such as tofu, seitan or TVP (texturized vegetable protein).

Soup can be pureed or served as is. Serves 5.

Source: Manna

SAUTÉED SWISS CHARD

2 tablespoons olive oil

Juice of 1/2lemon

1 teaspoon grated ginger

1 medium tomato, cut into chunks

1 bunch Swiss or rainbow chard, chopped, washed and drained

(include stems)

1/2 pint shiitake or portabella

mushrooms, washed and sliced

Salt and pepper to taste

Before turning the heat on, combine olive oil and lemon juice in a medium skillet. Turn the heat on to medium and add grated ginger and tomatoes. Sauté until the tomato has released a good amount of liquid, 2 to 4 minutes, then add the chard and mushrooms.

Continue sautéing, stirring occasionally, until chard stems are tender, about 10 to 12 minutes. Add a splash of water (about 1/4cup) if the liquid looks low. Season with salt and pepper. Serves 2 as an entrée, 4 as a side dish.

Source: Moriah Zimmerman, The Food Trust

SOFT SCRAMBLED EGGS WITH MUSHROOMS AND CHIVES

4 fresh eggs

2 tablespoons milk

Salt and black pepper, to taste

4 ounces mushrooms

1/4 cup extra virgin olive oil

1 shallot, minced

1 clove garlic, chopped

1 sprig thyme

1/2 ounce sherry vinegar

1 tablespoon chopped parsley

2 tablespoons butter

1 bunch fresh garlic chives

Toast points

In a double boiler over medium heat, mix eggs with milk, salt and pepper. Stir with a whisk and continue to stir until the eggs are soft and slightly runny, 10 to 12 minutes.

While the eggs cook, sauté the mushrooms in olive oil over medium-high heat. Add shallots and garlic to the pan and sauté briefly. Add thyme sprig and vinegar. Let cook until vinegar is almost dry. Remove from heat and add parsley and butter. Keep warm.

When the eggs are almost cooked (soft and almost runny), add garlic chives and remove from the heat. Spoon eggs over toast. Remove thyme sprig from mushroom mixture and top eggs with mushrooms. Serves 4 as an appetizer, 2 as an entrée.

Source: Fork chef Terence Feury/ The Food Trust