Supermarket superheroes: We shop the aisles for a bevy of budget-friendly ingredients for a challenging 2009

Chicago Tribune (MCT) - The bad news right now, of course, is that the economy has jumped off a cliff, and seems to be hanging on by a handful of scraggly roots, like Wile E Coyote. The good news: food prices _ some analysts say as a result of the bad economy _ have slowed their skyward rocket ride for now.

But according to the Department of Agriculture, plentiful cheap food as we once knew it will not be making a comeback any time soon. In fact, the prediction is that 2009 will see continued price increases of about 3.5 to 4.5 percent (as compared to 2008's 6 percent growth).

While this information is about as welcome as exploding birdseed, remember that it's possible to eat quite well at such times as these, especially if you're willing to cook more often. In fact, it's probably safe to say that cooking at home is the surest route to good food in a bad economy, and _ depending on the kinds of restaurants you've patronized _ you could end up eating more healthful food than ever before.

Also, it will make you happy to cook, and it will make the people you feed happy too.

All of which means that if you don't know how to cook at all, it's time to learn. (It's fun! We'll help you!) And we're all going to have to start grocery shopping on a regular basis.

And we know we don't have to remind you that the idea of "grocery shopping" in the context of saving money refers not to expensive prechopped, premade or overprocessed food _ much of which is just as expensive as restaurant food and often not as good. The idea is to buy inexpensive staples and put them to work in easy and delicious ways. If you keep your pantry stocked with some essentials you'll always have a good meal at home.

With this in mind, we're sharing our favorite supermarket heroes to fight the hard times, and some recipes to go along with them.

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BEANS

We could write the world's most elegant sonnet upon the virtues of beans, both canned and dried, and humanity would probably still look down on them.

According to Epicurious.com, they are one of the oldest foods known to man _ they've been around for more than 4,000 years, and have always been a staple in regions where meat is in short supply. In addition to protein, they're often rich in calcium and iron.

But if beans be the food of peasants, bring them on. They're inexpensive canned, ridiculously inexpensive dried. A cost-benefit analysis would surely reveal that the amount of satisfaction they supply far exceeds the effort it takes to make them taste great. Start with a little olive oil, some onions and/or garlic, then add whatever other exotic spices or flavorings you have on hand. This recipe with coconut milk and canned tomatoes is a current favorite.

SPICY BEANS WITH COCONUT MILK

Prep: 15 minutes

Cook: 40 minutes

Makes: 4 servings

Inexpensive beans are a standby, but this Indian-inspired dish, adapted from Southern Living magazine, kicks them up a notch with the addition of sumptuous coconut milk and red curry paste, sold in the ethnic aisle of many supermarkets.

1 sweet onion, chopped

2 cloves garlic, minced

1 to 2 tablespoons Thai red curry paste

2 cans (15 ounces each) kidney beans, rinsed, drained

1 can (14 ˝ ounces) diced tomatoes, undrained

1 can (13 ˝ ounces) light coconut milk

1 tablespoon sugar

1 teaspoon salt

Zest and juice from 1 lime

2 to 3 green onions, chopped

Fresh cilantro, chopped

Cook the onion in a Dutch oven coated with cooking spray over medium-high heat, stirring until softened, 5 minutes. Add garlic; cook 1 minute. Stir in the curry paste; cook 1 minute. Stir in beans, tomatoes, coconut milk, sugar, salt, lime zest and juice. Heat mixture to a boil; reduce heat to a simmer. Cook 30 minutes. Top with green onions and cilantro.

Nutrition information

Per serving: 297 calories, 22 percent of calories from fat, 8 g fat, 5 g saturated fat, 0 mg cholesterol, 46 g carbohydrates, 14 g protein, 1,514 mg sodium, 14 g fiber

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CHEDDAR CHEESE

Cheese is expensive, especially fancy imported cheese. But when it comes to cheap eats in which cheese is not the star (grated into scrambled eggs, topping a bowl of beans, stirred into soup), it's a great way to sneak in some calcium- and protein-loaded dairy, while adding a hit of rich flavor to a dish.

Go ahead and buy a small chunk of exquisite Keen's Farmhouse Cheddar to savor, but for cooking try Tillamook Sharp Cheddar (8 ounces for $4), from the 100-year-old family dairy cooperative in Oregon. It's available in most supermarkets and on Peapod.com. It is about 40 cents more a pound than house brand Cheddars, but has a better texture and truer Cheddar flavor.

CHEDDAR CORNMEAL

Prep: 10 minutes

Cook: 30 minutes

Makes: 8 servings

Cheddar cheese transforms cornmeal into a sumptuous dish. Serve it as a side dish for a roast or as a brunch dish. This recipe, adapted from the "Tillamook Cheese Cookbook," originally included praline coated bacon on the side.

6 cups water

1 ˝ cups coarse cornmeal

1 teaspoon salt

2 tablespoons butter

1 package (8 ounces) sharp Cheddar cheese, shredded

Heat water to boil in a medium saucepan. Whisk in cornmeal and salt; reduce heat to low. Cook, stirring occasionally until the cornmeal is thickened, about 30 minutes. Whisk in butter and 1 cup of the cheese. Serve topped with the remaining cheese.

Nutrition information

Per serving: 232 calories, 48 percent of calories from fat, 12 g fat, 7 g saturated fat, 38 mg cholesterol, 21 g carbohydrates, 9 g protein, 475 mg sodium, 1 g fiber

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CHICKEN THIGHS

By Bill Daley

Chicken breasts are not only expensive but bland. Move down the bird to the thighs. You'll find richer, more delicious meat for less money. A 2-pound package, containing four to six thighs, can be had for as little as $2.

What's more, chicken thighs are incredibly easy to work with. You've got only one bone, easily removed if you want to. There's a neat square of skin, which can be zipped off too. (No need to buy the more expensive boneless, skinless thighs at the market.) And there's not a lot of extraneous fat.

Chicken thighs are largely uniform in size, important when it comes to deciding how much to buy. Two thighs usually make a serving.

DEVILED CHICKEN THIGHS

Prep: 5 minutes

Cook: 15 minutes

Makes: 4 servings

Mustard gives zing to chicken thighs in this quick under-the-broiler dish. Dijon mustard works best. The chicken skin turns golden and crunchy but may be removed before cooking if desired. Serve with buttered rice and steamed broccoli florets. Developed in the Tribune test kitchen.

5 cloves garlic, minced

4 ˝ tablespoons mustard

3 tablespoons olive oil

ľ teaspoon salt

Ľ teaspoon freshly ground pepper

8 chicken thighs

6 sprigs parsley, minced

Heat the broiler. Mix garlic, mustard, oil, salt and pepper in a bowl; spread the paste over all sides of the chicken thighs. Place chicken on a broiler pan, skin side up. Broil until browned on top, about 8 minutes. Turn; broil until browned, 7 minutes. Sprinkle with parsley.

Nutrition information

Per serving: 408 calories, 66 percent of calories from fat, 29 g fat, 7 g saturated fat, 115 mg cholesterol, 2 g carbohydrates, 31 g protein, 677 mg sodium, 0 g fiber

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KALE

One of the most underrated values in the produce section _ a department of the supermarket that already is brimming with nutritious choices _ has to be kale. Frilly-leafed common kale (as opposed to the fancier and more expensive dinosaur kale) is frequently on sale for less than $1 per pound, which will get you a large bunch. And talk about bang for the buck: A member of the cruciferous (cabbage) family, kale is loaded with vitamins C, A and K plus minerals and cancer-fighting phytonutrients. And all this nutrition comes with just 38 calories per cup.

Kale leaves have a peppery boldness that contribute greatly to a variety of dishes. Because the leaves are so sturdy, they do need to be cooked, but this also means they can take the heat in stews and soups. Kale also is terrific sauteed in pasta dishes or flavoring a quiche. The stems are edible, too, but require longer cooking than the leaves.

And another thing we love about humble kale: It makes a wonderful introduction to the world of leafy cooking greens, including mustard and collard greens. They're also versatile, nutritious _ and cheap.

KALE AND ONION QUICHE

Prep: 25 minutes

Cook: 55 minutes

Makes: 6 servings

Kale's bold flavor gets tempered, in a good way, when teamed with eggs and cheese. This will make a nice supper with a green salad or vegetable soup. Developed in the Tribune test kitchen.

1 prepared 9-inch pie crust

3 eggs

ľ cup each: half-and-half, whole milk

˝ teaspoon salt

Ľ teaspoon red pepper flakes, optional

Freshly ground black pepper

1 tablespoon each: vegetable oil, butter

5 green onions, minced

3 cloves garlic, chopped

2 cups chopped kale leaves

1/3 cup grated Cheddar cheese

1. Heat the oven to 425 degrees. Tear off a piece of foil large enough to fit inside the pie crust; press into the crust. Fill pan with dried beans; bake 12 minutes. Remove crust from oven, discarding foil and beans; set aside.

2. Meanwhile, whisk the eggs, half-and-half, milk, salt, red pepper flakes and black pepper to taste in a medium bowl; set aside.

3. Heat the oil and butter in a large skillet over medium-high heat; cook the onions and garlic until softened, about 3 minutes. Add the kale; cook, stirring, just until wilted, about 5 minutes. Spoon the vegetables into the crust; sprinkle with cheese. Pour the egg mixture over. Bake until set, about 35 minutes.

Nutrition information

Per serving: 310 calories, 65 percent of calories from fat, 23 g fat, 8 g saturated fat, 128 mg cholesterol, 19 g carbohydrates, 8 g protein, 460 mg sodium, 1 g fiber

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BROWN RICE

By Joe Gray

Despite the rise in the price of rice last year, the staple remains a good economic choice. And if you use brown rice, a whole grain, you'll put more nutrients per serving on the table than with white rice. At $2.79 for a 2-pound bag (the price at Dominick's for its Safeway brand), a serving costs just 14 cents.

Yes, it takes twice as long to cook as white rice, but you could cook up a large batch for yourself and freeze it in serving-size reusable freezer containers. That way it will be ready to quickly thaw in the microwave for weeknight dinners, saving you money over the precooked brown rice choices on the market that can cost more than twice as much.

CHILI BROWN RICE WITH CHICKEN, BLACK BEANS AND OLIVES

Prep: 20 minutes

Cook: 1 hour, 5 minutes

Makes: 4 servings

Although this recipe, adapted from "Whole Grains for Busy People," by Lorna Sass, calls for instant brown rice to speed cooking time, we're using uncooked rice because it costs less. Sass gives a wide range in the amount of chili powder because brands differ greatly in flavor and heat level.

1 tablespoon olive oil

2 cups brown rice

2 teaspoons to 2 tablespoons chili powder

1 teaspoon each: ground cumin, dried oregano

5 cups water or chicken broth

2 cups chunky salsa, plus more for serving

˝ teaspoon salt

1 can (15 ounces) black beans, drained, rinsed

3 cups diced cooked chicken

1 cup frozen corn

˝ cup pitted black olives, halved if large

1 ripe, firm avocado, diced

˝ cup chopped fresh cilantro

Juice of 1 lime

Freshly ground pepper

Sour cream, grated Cheddar or pepper Jack cheese, chopped red onion, optional

1. Heat the oil in a Dutch oven over medium heat; add the rice. Toast, stirring occasionally, until aromatic, 3-4 minutes.

2. Turn heat to low; push rice aside. Stir in chili powder to taste, cumin and oregano; toast 15 seconds. Gradually stir in water; stir in 2 cups of the salsa and the salt. Taste; stir in more chili powder if you like. Heat to a boil over high heat. Cover; reduce heat to low. Simmer until rice is tender and the liquid is absorbed, about 1 hour.

3. Stir in beans, chicken, corn and olives; if mixture seems dry, stir in more salsa. Cover; continue cooking 1 minute. Turn off heat; let rest, covered, 4 minutes.

4. Stir in avocado and cilantro. Add lime juice, pepper and salt to taste, if needed. Serve at the table with bowls of salsa, sour cream, cheese and onion.

Nutrition information

Per serving: 784 calories, 22 percent of calories from fat, 21 g fat, 3 g saturated fat, 90 mg cholesterol, 111 g carbohydrates, 50 g protein, 1,833 mg sodium, 19 g fiber

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(EDITORS: STORY CAN END HERE)

SURFING FOR BARGAINS

One nice thing about that crazy Internet machine: You can almost always find what you need. Now that food prices are so high, it's a good idea to get hooked up with the cheap stuff.

Lots of sites, manned by the frugal, can help put you in the right frame of mind: cheapcooking.com, desperationdinners.com (where you can also order the book of the same name, as well as the book "Cheap Fast Good") and hillbillyhousewife.com (bad title, useful site). We like cookingbynumbers.com, which suggests recipes for what you have in the pantry to minimize shopping on any given day. Just key them in, then see what dishes you can squeeze out of your cupboard.

Finding recipes is a breeze. Simply do a Google search for "cheap" or "frugal" along with "recipes."

Or do the same on Amazon, to find good cookbooks. But going to favorite recipe sites and searching "cheap" is the method with the most immediate gratification. Myrecipes.com or cooks.com are great examples.

Many food manufacturer sites _ bettycrocker.com, and pillsbury.com are two _ will send you coupon booklets with recipes. And don't forget the Sunday newspaper coupons, which can often add up to more than the cost of the paper.

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© 2009, Chicago Tribune.