Eating Well With Chef Cordell (Chicago Sun-Times-Food)

Menu planning and cooking on a budget

In today's fast-paced society, food, especially of the healthy nature, tends to become an after thought of a busy day. Because of the convenience of fast food restaurants, some people have become subject to avoiding grocery stores and cooking to recapture the one thing we all wish we had more of: time.

However, there are things that we can do in our everyday lives to maximize our time, save a few dollars, make the weekly grocery store trip more efficient, and provide our families with healthier food options.

Below are menu planning and cooking tips that can lead you in the right direction, followed by an easy-to-make, delicious, and healthy recipe:

Menu planning (1-2 weeks)
1. Plan ahead
2. Check sales papers, clip coupons, and only buy what's on sale
3. Shop more often for perishables
4. Eat before you shop
5. Bring your own bags
6. Buy and experiment with generic brands (sometimes!)
7. Buy food in season (usually cheaper)
8. Stock up (but check expiration dates first!)
9. Get a store card

Cooking tips

1. Cook in batches
2. Buy beans
3. Buy ingredients that can be used in more than one way
4. Cook whole grains (brown rice, quinoa, etc.)
5. Buy lesser expensive cuts of meat
6. Skip meat a few days a week
7. Use fresh herbs
8. Use leftovers quickly
9. Make your own salad dressings

CHICKEN MARSALA

1/4 cup all purpose wheat flour
4 chicken breasts (6-8 oz each), boneless, skinless, cut in half and pounded thin
1 cup mushrooms, sliced ("white" for price, cremini or shitake for better flavor)
3/4 cup Marsala wine
1/2 cup chicken stock
2 tablespoons olive oil
1 tablespoon butter
Juice of 1 lemon
2 tablespoons rosemary
1 tablespoon oregano
Kosher or sea salt, and black pepper, to taste

In a bowl, mix together the flour, salt, pepper, rosemary, and oregano. Lightly coat the chicken pieces in the flour mixture, dusting off the excess. Heat the olive oil and butter in a sauce pan on medium heat. Place the chicken in the pan and brown on both sides; remove from the pan and set aside.

Add the mushrooms. Add the Marsala wine to the pan and gently bring to boil. Add the chicken stock and lemon juice. Lower the heat and cook for about 6-8 minutes. Return the chicken to the pan, spooning the sauce over it. Cook for about 4-5 minutes on each side, until the juices run clear.

FOR MORE INFORMATION ON MENU PLANNING, COOKING ON A BUDGET, MORE RECIPES, OR FOR GENERAL QUESTIONS, VISIT PASSIONSCUISINE.COM AND/OR CONTACT CHEF CORDELL OF PASSION'S CUISINE AT CHEFCORDELL@PASSIONSCUISINE.COM.