NEW YORK, Jan. 3, 2009
Eat Healthy & Mexican -- On A Shoestring!
Expert Diane Henderiks Shows How To Stick With Your Diet Resolution For At Least One More Meal
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Play CBS Video Video Recession-Proof And Delicious! Dietician Diane Henderiks presents a tasty dinner for four with healthy and delectable recipes such as chicken chile rellenos and pina colada sundaes, all for under $35. A true recession special!
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(CBS)
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In The Spotlight Chef on a Shoestring Check out recipes and tips from many chefs who accepted our "Chef on a Shoestring" challenge!
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News Tools Recipes Galore Searching for a new dish? Get cooking with recipes presented on "The Early Show"!
Diane Henderiks, a registered dietitian and healthy cooking expert, accepted The Early Show Saturday Edition's "Chef on a Shoestring" challenge of making a multi-course meal on our new, recession-proof budget of a mere $35 - down from our old, meager $40 goal.
Henderiks can help everyone stay on track - for at least one more meal, anyhow - with a healthy, Mexican-inspired meal for four that doesn't sacrifice flavor!
This is truly a menu that won't hurt our wallets - or our waistlines:
FOOD FACTS
Chile Relleno: Literally "stuffed pepper," a dish of Mexican cuisine that originated in the city of Puebla, consisting of a roasted fresh poblano pepper stuffed with a melting cheese, such as queso Chihuahua or queso Oaxaca (traditionally). The pepper is then coated in an egg batter, bread crumbs, and fried. It's often served in a tomato sauce.
The Poblano is a very mild chile pepper originating in the State of Puebla, Mexico. One of the most popular peppers grown in Mexico, it can be prepared a number of ways, commonly including dried, coated in whipped egg and fried, stuffed, or in mole sauces.
RECIPES
Mango Guacamole
2 small avocados
1/4 cup chopped onion
1 small jalapeno pepper, chopped
1/2 cup chopped cilantro
1/2 cup chopped tomato (discard juice & seeds)
3/4 cup diced mango
1/4 teaspoon kosher salt
Place 1 tablespoon chopped onion, 1 teaspoon chopped jalapeno & ½ cup chopped cilantro in food processor, blender or mortar and pestle to form a paste.
Split the avocado in half lengthwise and remove seed. Slice in half lengthwise in 1/8 inch strips, then across to form a grid. Scoop it out of the skin with a spoon. Add avocado to the paste and thoroughly mix together.
Fold in the mango and tomato and salt (adding remaining jalapeno to taste).
Serve with Oven Baked Fiery Tortilla Chips
Oven-Baked, Fiery Tortilla Chips
Two (8 inch) whole wheat tortillas/chapatti
Olive oil spray
2 teaspoons powdered hot spices
Preheat oven to 350°F
Spray both sides of tortillas lightly with olive oil. Stack tortillas on top of each other and cut into twelve chips.
Place in even layer on baking sheets and sprinkle with spices. Bake about 10 minutes until crisp
Chicken Chile Rellenos
1 pound boneless and skinless chicken breast
1 tablespoon white wine vinegar
1/4 cup chicken broth
1 teaspoon olive oil
1/4 cup fresh cilantro, finely chopped
1 small chipotle pepper - in Adobo sauce
1 teaspoon olive oil
1 medium onion
1/4 teaspoon ground cumin
4 medium Poblano Peppers
1/2 cup reduced fat Cabot cheddar cheese, shredded
1/2 cup fresh cilantro; finely chopped
3 egg whites
1/4 teaspoon garlic powder
2 cups cornmeal
1/4 teaspoon ground red pepper
1-1/4 teaspoon ground cumin
1 teaspoon salt
Preheat oven to 350ºF
In a small bowl, whisk together broth, vinegar, olive oil and ¼ cup cilantro.
Place chicken breast in even layer in medium baking dish. Pour broth mixture over chicken, cover and bake for about 25 minutes until fully cooked. Remove chicken from dish and place in fridge to cool.
Remove chipotle from Adobo sauce, cut in half and mince half of the pepper finely. (Gloves are recommended when handling any hot peppers). Save the remaining half of pepper for the next time.
Place oil in large skillet and heat over medium heat. Add onion and chipotle pepper and cook for about 5 minutes. Remove from heat and place in fridge to cool.
Preheat grill to medium or oven to broil. Place peppers on grill or in the oven and cook for about 10 minutes, turning ¼ turn every 2-3 minutes. The skin will begin to char. After the last turn, remove peppers and place in brown paper bag. Set aside to cool.
When peppers are cool, peel gently. Make a slice down the pepper on one side lengthwise. Carefully remove the core and seeds doing your best to keep the pepper whole. Set aside.
When the chicken has cooled, shred with fork or hands. In large bowl, combine onion mixture, cilantro, cumin and shredded cheese. Form the mixture into 4 elongated rolls and place them inside the peppers and close the peppers.
Place the egg whites and garlic powder in a small bowl and whisk.
Combine the cornmeal, pepper, cumin and salt in food processor and process to small crumbs.
Preheat oven to 400ºF
Gently roll peppers in egg, then coat with crumbs and place on greased baking sheet.
Bake for about 15 - 20 minutes. Serve warm with 1 tablespoon Relleno sauce.
For more recipes, go to Page 2.
© MMIX, CBS Interactive Inc. All Rights Reserved.
More From The Early Show
Add a Comment See all 13 Comments
- Stop it you all, the show told the chefs to use $35 or less and that is what they did. The problem is the show thinks the average Joe makes $100,000 like they do. You know the so called 'Middle Class', I must be in the 'Poor Class' since I make less than $30,000. Being single, I only spend less $15 a week on groceries and a typical meal cost less than $3. For example... Mac and Cheese 33 cents, can of mushroom soup 43 cents, and can of tuna 50 cents that goes all into one pan. $1.26 THAT IS A MEAL for at least two.
- Reply to this comment
- I volunteer at our local food bank so how about I tell you exactly what we pack in the boxes and your wonderful chefs tells us all how to make that into a nice nutritious meal that will serve at least 4 people.
We have lots of families that need our services and most of them are people who are truly hurting during this recession and have never needed us before.
I would be embarrassed to suggest any of the meals you prepare on these segments to them.
Stop pretending you know how the real world lives and get down in the trenches like the rest of us and try to do the world some good. - Reply to this comment
- The guacamole is too expensive. Please replace it with Saffron.
And say no to drugs. - Reply to this comment
- Oh no! The hosts interrupt the chefs. Actually, that''s not the problem. The hosts should interrupt the chefs with "Are you on crack?" $35 for a meal. Gee, thanks. Especially for Mexican food. I''m sure this entree is a good standby for the majority of the residents of Mexico.
I have an idea. The guac and the chicken are a bit too expensive. Replace them with Saffron.
I second the motion for a food bank meal. - Reply to this comment
- Oh no! The hosts interrupt the chefs. Actually, that''s not the problem. The hosts should interrupt the chefs with "Are you on crack?" $35 for a meal. Gee, thanks. Especially for Mexican food. I''m sure this entree is a good standby for the majority of the residents of Mexico.
I have an idea. The guac and the chicken are a bit too expensive. Replace them with Saffron.
I second the motion for a food bank meal. - Reply to this comment
- Oh no! The hosts interrupt the chefs. Actually, that''s not the problem. The hosts should interrupt the chefs with "Are you on crack?" $35 for a meal. Gee, thanks. Especially for Mexican food. I''m sure this entree is a good standby for the majority of the residents of Mexico.
I have an idea. The guac and the chicken are a bit too expensive. Replace them with Saffron.
I second the motion for a food bank meal. - Reply to this comment
- The whole "chef on a shoestring" is misnamed and shamefully misleading. The budget you present for a meal is equal to many people''s budget to cover several days of food, at the very least.
At a budget of $35/meal, if you only eat one meal a day, you will spend $12,775/year on just food. If you want to eat an actual 3 meals a day, it is $38, 325. That is more than a lot of familes make in a year, and they also pay to keep a roof over their heads and clothes on their back. It is insulting to call that a tighter budget. - Reply to this comment
- I loved this segment. Not only was it a great meal under $35, but is was also health. Diane can be the next Rachel Ray, only healthy. Bring her on....
- Reply to this comment
- You made a mistake with the Pina Colada Sunday. It should be FROZEN yogurt as Diane used on the show.
In any case......I was hosting a Jimmy Buffet themed birthday party for my husband the night this show aired. So I chose to make these Sunday''s in lieu of the cake I had planned.
AWESOME decision! They were fabulous and my guests loved them. Thank you Diane! - Reply to this comment
- Oops -
using ONLY the ingredients - Reply to this comment
- BubbaBob9 and mbhorton405 -
Both of your comments are valid and right-on.
My two thoughts are -
First - I''m a foodie, and I will add these recipes to my collection to hopefully try for myself one day. They sound pretty edible.
Second, that being said RE: how appetizing the recipes might be, I think that the Shoestring Chefs don''t have a clue.
I have repeatedly challenged the Shoestring Chefs to create a nutritious, appetizing meal USING ON THE THE INGREDIENTS THEY ARE GIVEN IN THE BOX FROM THE FOOD BANK.
Or maybe they can televise a segement of the show from a Soup Kitchen or Homeless Shelter. - Reply to this comment
- Do any of you overpaid NYC media stars realize that $35 has to cover at least 3 or even 4 meals for average Americans (none of whom you seem to have ever met)?
Get Real. - Reply to this comment
- I love the "Chef on a Shoestring" segment, but I do wish that the hosts would stop interrupting the guest chef while he or she is giving instructions. I know the recipes are available online, but I''d like to hear the chef''s comments instead of the host''s remarks.
- Reply to this comment
