College Cooking

Here are some meal ideas for all of you college students trying to balance healthy eating on a limited budget. Rotisserie Chicken will cost about $7.00 but goes a long way. Start by shredded the meat off the bones then save the skin and bones for broth. A $10 Boston Butt roast can be put in a crock pot with a $2.00 bottle of bbq sauce and half an onion for enough meat to serve 4-6 people.

Make your own salad dressing, it's cheaper and so much better!Organize your pantry and food storage.Cook on Sunday for the entire week.

Sunday: Slow Cooker Pulled Pork

Easy!!!!! Put everything in the crock pot in the morning and dinner will be ready after class.

1 3 1/2-pound boneless pork shoulder or butt roast, rind and excess fat trimmed

Salt and freshly ground black pepper

2 18-22-ounce bottles of your favorite barbecue sauce

1/2 onion left whole

8 sesame seed buns, toasted


Lightly season the pork with salt and pepper. Place in a slow cooker insert, add the barbecue sauce, onion and cover. Cook on low until the pork is fork-tender, 8-9 hours.

Skim off any fat from the sauce surface. Transfer the pork to a carving board. Let stand for 5 minutes. Using two forks shred the pork, discarding any excess fat. Return to the slow cooker.

Sunday: Roast Pork Tenderloin

Change this recipe a little if you don't have all the goods. You can coat the meat with mustard and then sprinkle chopped garlic and dried herbs over the meat, same cooking method.


    1/4 cup olive oil

    1/8 cup balsamic vinegar

    1 tablespoons vinegar

    1 tablespoons honey

    2 large garlic cloves, chopped

    1 tablespoon chopped fresh rosemary or 2 teaspoons dried or herbs

    1 tablespoon Dijon mustard

    1 8-ounce pork tenderloin


Blend first 7 ingredients in processor until rosemary and garlic are finely chopped. Place pork in heavy plastic bag. Pour half of marinade over pork (refrigerate remaining marinade for another use). Seal bag and refrigerate pork overnight, turning occasionally.

Preheat oven to 375F. Drain vpork; discard marinade. Place pork in small roasting pan. Roast until meat thermometer inserted into center registers 150F, about 25 minutes. Slice pork thinly.

Sunday: Stuffed Roast Pork Tenderloin

This recipe is easy but a little more time consuming. Remember that leftover pork can be thinly sliced and used as lunch meat or tossed in a salad.

For stuffed pork:

            2 bacon slices, cut crosswise into 1/4-inch strips

            2 garlic cloves, finely chopped

            5 ounces spinach, coarse stems discarded, finely chopped

            2 teaspoons coarse-grain mustard

            1 (1-pound) pork tenderloin

            1 hard-boiled egg, quartered lengthwise

            1 tablespoon vegetable oil


For sauce:

            2 hard-boiled eggs

            3 tablespoons olive oil

            2 tablespoons mayonnaise

            1 tablespoon coarse-grain mustard

            2 tablespoons fresh lemon juice

            1 tablespoon drained capers,


            Equipment: kitchen string


            Accompaniment: crusty bread

Make spinach stuffing: 
Cook bacon in a 12-inch heavy ovenproof skillet over medium heat, stirring occasionally, until fat is rendered and bacon is golden but not crisp.

Add garlic and cook, stirring occasionally, until pale golden, about 2 minutes. Add spinach and cook, turning with tongs, until wilted and tender, about 3 minutes. Toss spinach with mustard and 3/4 teaspoon each of salt and pepper in a bowl.

Butterfly tenderloin: 
Arrange tenderloin on a work surface with pointed (thinner) end nearest you. Starting at top (thicker part), make a lengthwise incision down center of tenderloin, cutting two thirds of the way through thickness of meat, adjusting depth of incision as tenderloin tapers (be careful not to cut all the way through). Open tenderloin. Turning knife horizontally, cut tenderloin open on either side like the flaps of a book jacket, being careful not to cut all the way through. Season inside of tenderloin with 3/4 teaspoon each of salt and pepper.

Turn tenderloin so that a long side is nearest you, then spread spinach filling evenly over opened tenderloin, leaving a 1-inch border along long edge farthest from you. Arrange egg quarters, end to end, along edge nearest you.

Preheat oven to 425F with rack in middle.

Roll up tenderloin tightly, then tie with string at 1 1/2-inch intervals.

Pat tenderloin dry and season with 1/4 teaspoon salt and 3/4 teaspoon pepper.

Heat oil in cleaned skillet over high heat until it shimmers. Sear tenderloin, turning occasionally, until golden brown, 8 to 10 minutes. Transfer skillet to oven and roast until an instant-read thermometer inserted diagonally 2 inches into thickest part registers 150F, 18 to 25 minutes.

Transfer tenderloin to a platter and cool completely, uncovered, about 30 minutes. Chill, covered, until cold, about 2 hours.

Make sauce: 
Force eggs through a fine-mesh sieve into a bowl, then stir in remaining sauce ingredients.

To serve:
Cut off string, then thinly slice tenderloin. Serve pork, cold or at room temperature, with sauce.

Sunday: Chicken Stock

When you buy a rotisserie chicken take all the meat off the bones and save the skin and bones for stock, it takes 5 minutes. If you want to use the stock for soup add some of the shredded chicken, leftover pasta and veggies and voila you have chicken soup!

Method 1. Leftover Chicken Bones

         Leftover bones and skin from a cooked or raw chicken carcass







1 Put the leftover bones and skin from a chicken carcass into a large stock pot and cover with cold water. Add veggies like celery, onion, carrots, parsley. Add salt and pepper, about a teaspoon of salt, 1/4 tsp of pepper.

2 Bring to a boil and immediately reduce heat to bring the stock to barely a simmer. Simmer uncovered at least 4 hours, occassionally skimming off the foam that comes to the surface.

3 Remove the bones and strain the stock.

4 If making stock for future use in soup you may want to reduce the stock by simmering a few hours longer to make it more concentrated and easier to store.

Sunday: Simple Asian Dressing

This dressing would be great with some of your chicken, tossed with spinach, orange slices and nuts.

Asian Dressing


            1/2 cup seasoned rice vinegar

            1/2 cup vegetable oil

            6 tablespoons mayonnaise

            1/4 cup soy sauce

            1/4 cup finely chopped peeled fresh ginger (from a 2- by 3-inch piece)

            2 garlic cloves, chopped

            1/2 teaspoon Asian sesame oil (go ahead an use EVOO)

           1 teaspoon brown sugar or sugar


Puree all ingredients in a blender.

Sunday: Simple Vinaigrette

This will keep for two weeks in the fridge.
  • 1/3 cup minced shallots
  • 1/4 cup red wine vinegar
  • 1 tablespoon Dijon mustard
  • 1 small garlic clove, pressed
  • 1/2 cup olive oil
  • Whisk shallots, vinegar, mustard and garlic in small bowl to blend. Gradually whisk in olive oil.

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