Shop Cheap

With all the produce, fish and ribs on sale it was easy for recipe researcher Sheila Kern to come up with great menu ideas. We have everything from broccoli salad to blueberry pancakes. For the main course how about fish tacos or some BBQ ribs? Enjoy

 Artichoke and Broccoli Pasta Salad

From www.wholefoodsmarket.com

Serves 8

Ingredients

Salt and pepper to taste

3/4 pound dried penne pasta

2 tablespoons champagne vinegar or white wine vinegar

2 cloves garlic, finely chopped

1/4 cup extra virgin olive oil

1 (12-ounce) jar marinated artichoke hearts, drained and chopped

1 small red bell pepper, cored, seeded and chopped

1 small green bell pepper, cored, seeded and chopped

2 cups small broccoli florets

1/2 cup sliced pitted Kalamata olives

1/2 cup sliced basil

1/2 cup grated Parmigiano Reggiano or 1 cup crumbled feta cheese

Directions

Bring a large pot of salted water to a boil, add pasta and cook until al dente, about 10 minutes. Drain well and set aside to let cool.

In a medium bowl, whisk together vinegar, garlic, salt and pepper. Slowly drizzle in oil while continuing to whisk constantly to make a dressing. Add pasta, artichoke hearts, bell peppers, broccoli, olives, basil, cheese, salt and pepper, toss gently to combine and serve.

Broccoli and Parmesan Casserole

From www.find.myrecipes.com

Cooking Light, August 2006

Yield: 8 servings(serving size: about 1 cup)

Ingredients

8 cups coarsely chopped broccoli florets (about 2 pounds)

1/3 cup all-purpose flour (about 1 1/2 ounces)

1/4 teaspoon salt

1/4 teaspoon dry mustard

1 1/2 cups fat-free milk

1 cup fat-free, less-sodium chicken broth

1 cup (4 ounces) reduced-fat shredded extra sharp cheddar cheese

1/2 cup (2 ounces) grated Parmesan cheese, divided

2 tablespoons diced pimientos, drained

1/4 teaspoon freshly ground black pepper

Cooking spray

12 garlic Melba toast rounds

Directions

Cook broccoli in boiling water 3 minutes or until crisp-tender; drain.

Lightly spoon flour into a dry measuring cup, and level with a knife. Place flour, salt, and dry mustard in a large, heavy saucepan over medium heat; gradually add the fat-free milk and chicken broth, stirring with a whisk until blended. Cook for 8 minutes or until it is thick, stirring constantly. Remove from heat, and add shredded cheddar cheese and 6 tablespoons of grated Parmesan cheese, stirring until melted. Stir in pimientos and pepper. Add broccoli, tossing to coat.

Spoon the broccoli mixture into a 13 x 9-inch baking dish coated with cooking spray.

Place garlic Melba toast rounds in a food processor; pulse 10 times or until coarse crumbs measure 1 cup. Combine toast crumbs and the remaining 2 tablespoons Parmesan cheese, and sprinkle evenly over broccoli mixture. Spray top of casserole lightly with cooking spray. Bake at 400° for 15 minutes or until bubbly. Let stand for 5 minutes before serving.

Spicy Broccoli Salad

From www.eatingwell.com

EatingWell: November/December 1994

Makes 4 servings

Ingredients

1 1/2 pounds broccoli

3 tablespoons chopped red bell pepper

3 tablespoons chopped red onion

3 tablespoons rice-wine vinegar, or distilled white vinegar

1 tablespoon sesame oil

2 teaspoons light brown sugar

1 teaspoon crushed red pepper

Salt, to taste

Directions

Cut off broccoli florets. Trim and peel stems; cut into 1/2-inch-thick slices. Place broccoli florets and stems in a steamer basket over boiling water; cover and steam until cooked but still crisp, 2 to 3 minutes. Refresh under cold water. Drain well.

Stir together bell pepper, onion, vinegar, oil, brown sugar and crushed red pepper in a serving bowl. Just before serving, add the broccoli and toss to combine. Season with salt.

Artichoke and Broccoli Frittata / Crustless Quiche

From www.recipezaar.com

Serves 10

Ingredients

8 eggs

1/2 cup milk

1 (6 ounce) jar marinated artichoke hearts, drained

2 cups small fresh broccoli florets

3 garlic cloves, minced

1/2 onion, chopped

1/4 teaspoon salt

1/4 teaspoon ground black pepper

1/4 teaspoon cayenne pepper

2 teaspoons fresh dill, minced

1/2 cup breadcrumbs (regular or gluten-free, fresh or dry)

2 cups shredded sharp cheddar cheese

1/4 cup shredded parmesan cheese (not grated)

2 tablespoons extra virgin olive oil

Directions

Preheat oven to 350°F

Chop the artichoke hearts coarsely.

Heat olive oil in a heavy 10-inch oven-safe cast iron pan over medium flame.

Add onions and cook until they are translucent.

Add garlic and broccoli; saute until the onions have begun to brown and the broccoli is cooked through but still crisp. Remove from heat.

In a large bowl, combine eggs, herbs and spices and milk; whisk until well beaten.

Add parmesan, breadcrumbs, artichokes, and half of the cheddar cheese. Stir gently; pour mixture over the broccoli and onions.

Sprinkle remaining cup of cheddar cheese over the top of the eggs - Do not stir.

Bake for 30 minutes or until firm.

Place under the broiler for 2-3 minutes or until cheese is bubbly and lightly browned.

Serve hot or at room temperature.

Leftovers can be reheated in oven, microwave or toaster oven.

Lemon-Blueberry Muffins

From www.find.myrecipes.com

Cooking Light, April 2003

Yield: 1 dozen

Ingredients

2 cups all-purpose flour

1/2 cup sugar

1 teaspoon baking powder

1/2 teaspoon baking soda

1/2 teaspoon salt

1/8 teaspoon ground nutmeg

1/4 cup butter

1 1/4 cups low-fat buttermilk

1 large egg

1 tablespoon grated lemon rind

1 cup blueberries

Cooking spray

1 tablespoon fresh lemon juice

1/2 cup powdered sugar

Directions

Preheat oven to 400°.

Lightly spoon flour into dry measuring cups; level with a knife. Combine flour and next 5 ingredients (flour through nutmeg) in a medium bowl; cut in butter with a pastry blender or 2 knives until mixture resembles coarse meal.

Combine buttermilk, egg, and rind; stir well with a whisk. Add to flour mixture; stir just until moist. Gently fold in blueberries.

Spoon batter into 12 muffin cups coated with cooking spray. Bake at 400° for 20 minutes or until the muffins spring back when lightly touched. Remove muffins from pans immediately, and place on a wire rack to cool.

Combine lemon juice and powdered sugar in a small bowl. Drizzle glaze evenly over cooled muffins.

Note: If you are serving the muffins for brunch, you can make these muffins up to 2 days ahead and glaze them that morning.

Oatmeal Buttermilk Blueberry Pancakes

From www.nyt.com

Yield: a dozen pancakes

Ingredients

1/2 cup rolled oats

1/2 cup low-fat milk

1 cup whole wheat flour

1/2 cup unbleached all-purpose flour

2 teaspoons baking powder

1 teaspoon baking soda

1 tablespoon sugar

1/4 teaspoon salt

2 large eggs

1 1/2 cups buttermilk

1 teaspoon vanilla extract

3 tablespoons canola oil

1 cup fresh or frozen blueberries

Directions

1. Combine the milk and rolled oats in a bowl, and set aside.

2. Sift together the flours, baking powder, baking soda, sugar and salt.

3. In another bowl, whisk the eggs, then add the buttermilk and whisk together. Then whisk in the vanilla extract and the oil.

4. Add the flour mixture to the wet ingredients and quickly whisk together. Do not overbeat; a few lumps are okay. Fold in the oats and milk. Let sit for one hour, or refrigerate overnight.

5. If necessary, spray the hot griddle with pan spray. Drop by 3 to 4 tablespoons onto the hot griddle. Place six or seven blueberries on each pancake. Cook until bubbles begin to break through, two to three minutes. Turn and cook for about 30 seconds to a minute on the other side, or until nicely browned. Remove from the heat, and continue until all of the batter is used up.

6. Serve hot with a small amount of butter and maple syrup.

Baked Red Snapper with Garlic

From www.southernfood.about.com

Serves 2

Ingredients

2 red snapper fillets, about 6 to 8 ounces each

4 tablespoons butter

1 medium clove garlic, pressed or minced

3 or 4 drops Worcestershire sauce

1/2 teaspoon Creole or Cajun seasoning, or your own favorite seasoning blend, with salt

1/8 teaspoon fresh ground black pepper

1 to 2 teaspoons minced fresh parsley

1 teaspoon snipped fresh or frozen chives, optional

3 to 4 tablespoons plain or seasoned bread crumbs

2 tablespoon freshly grated parmesan cheese, optional

Directions

Place snapper fillets in a baking dish which has been sprayed with a butter-flavored baking spray.

In a skillet, melt butter with garlic, Worcestershire sauce, Creole seasoning blend, pepper, parsley, and chives, if using. Cook on low for 2 minutes, just to blend flavors. Brush both sides of fish fillets with the butter and herb mixture. Toss bread crumbs in the remaining butter mixture; sprinkle over the fillets. Bake at 400° for about 12 minutes, depending on thickness of fillets, until fish flakes easily and is no longer translucent.

Sea Salt & Lime Grilled Fish Tacos

From www.foodchannel.com

Serves: 4

Ingredients

1 pound (1-inch thick) red snapper fish fillets

1/4 cup lime juice

1/4 cup chopped fresh cilantro

1/4 cup canola oil

1/4 cup prepared salsa verde

1/4 cup reduced-fat mayonnaise

1 teaspoon sea salt, divided

2 cups shredded coleslaw blend

16 avocado slices (about 2 small avocados)

8 corn tortillas

2 limes cut in half

Directions

Preheat grill to medium-high heat.

Combine lime juice, cilantro, oil and red snapper in large zip top bag; marinate in refrigerator for 20 minutes.

For creamy salsa verde, combine salsa and mayonnaise in mini food processor or blender. Puree until smooth.

Remove fish from marinade, season with 1/2 teaspoon sea salt, and place on hot grill. Grill fish for 6 minutes on each side and remove. Let rest several minutes then flake fish with fork.

Place lime halves on grill, flesh side down, along with tortillas for 1 minute or until limes are grill marked and one side of tortillas are toasted. Remove and bend tortillas, toasted side out, into taco-shape.

Fill each tortilla with 1/4 cup slaw and 2 slices avocado. Divide fish evenly among tacos and drizzle each with 1 tablespoon sauce. Sprinkle with remaining sea salt and serve with grilled lime half.

Grilled Red Snapper and Mango with Cilantro-Lime Vinaigrette

From www.epicurious.com

Yield: Makes 4 servings

Ingredients

6 tablespoons olive oil

5 tablespoons chopped fresh cilantro

3 tablespoons fresh lime juice

1 1/2 teaspoons grated lime peel

4 5- to 6-ounce red snapper fillets

1 large mango, peeled, cut into thick wedges

3/4 teaspoon cumin seeds

8 large red-leaf lettuce leaves

Directions

Prepare barbecue (medium heat). Whisk oil, 4 tablespoons cilantro, lime juice, and lime peel in small bowl. Season vinaigrette with salt and pepper. Brush all sides of fish and mango with some of vinaigrette. Reserve remaining vinaigrette. Sprinkle fish and mango with salt, pepper, and cumin seeds. Grill fish without turning until fish is just opaque in center and mango is soft and beginning to brown, about 6 minutes.

Overlap 2 lettuce leaves on each of 4 plates. Top with fish and mango. Drizzle with remaining vinaigrette. Sprinkle with 1 tablespoon fresh cilantro.

Prize Winning Baby Back Ribs

From www.allrecipes.com

Yield: 6 servings

Ingredients

1 tablespoon ground cumin

1 tablespoon chili powder

1 tablespoon paprika

salt and pepper to taste

3 pounds baby back pork ribs

1 cup barbeque sauce

Directions

Preheat grill for high heat.

In a small jar, combine cumin, chili powder, paprika, salt, and pepper. Close the lid, and shake to mix.

Trim the membrane sheath from the back of each rack. Run a small, sharp knife between the membrane and each rib, and snip off the membrane as much as possible. Sprinkle as much of the rub onto both sides of the ribs as desired. To prevent the ribs from becoming too dark and spicy, do not thoroughly rub the spices into the ribs. Store the unused portion of the spice mix for future use.

Place aluminum foil on lower rack to capture drippings and prevent flare-ups. Lightly oil grate, and lay ribs on top rack of grill. Reduce heat to low, close lid, and leave undisturbed for 1 hour. Do not lift lid at all.

Brush ribs with barbecue sauce, and grill an additional 5 minutes. Serve ribs as whole rack, or cut between each rib bone and pile individually on a platter.

Dry Rub Baby Back Ribs

From www.foodnetwork.com

Recipe courtesy The Deen Brothers, 2008

Show: Paula's Home Cooking Episode: BBQing with Bobby

Ingredients

1 tablespoon paprika

1 1/2 teaspoons dark brown sugar

1 1/2 teaspoons finely grated orange zest

1 1/4 teaspoons salt

3/4 teaspoon ground cumin

1/2 teaspoon ground black pepper

1/4 teaspoon cayenne pepper, to taste

4 pounds baby back ribs, cut into 2-rib portions

Directions

In a small bowl, stir together all ingredients except the ribs. Rub spice mixture all over the ribs. Cover with plastic wrap and refrigerate ribs for at least 2 hours or up to 12 hours.

Preheat the grill to medium heat.

Arrange the ribs on the barbeque and grill for 40 to 45 minutes, turning with tongs occasionally until meat is tender and crisp on the outside.

.