The all-new, Arkansas TV-produced healthy cooking show “Arkansas Taste Kitchen” has demonstrated that eating well doesn’t have to be boring, expensive or intimidating. Hosted by beloved Arkansas personality Craig O’Neill, “Arkansas Taste Kitchen” brings the joy of home cooking to the forefront. Each episode blends expert culinary skill and practical nutrition advice, all with a distinct Arkansas flair.
In August, the trio brought you red beans and rice, fudgy black bean brownies and chicken curry to show that meals can indeed cost less than $10 for a family of four. Try them at home using the following recipes - and enjoy keeping a little more money in your pocket:
Red Beans and Rice
- 2 cups water
- 1 cup rice
- 1 Tbsp olive oil
- 1 onion, peeled and small dice
- 1 stalk celery, small dice
- 1/2 green bell pepper, cored and small dice
- 2 cloves garlic, minced
- 1 oz. smoked pork or 1 Tbsp smoked paprika
- 2 cans (15 oz.) kidney beans, not drained
- 2 cups vegetable broth
- 2 bay leaves
- 1/2 tsp dried thyme
- 1 tsp hot sauce
- 1/4 tsp salt
Estimated Cost: $1.06 per serving; $4.24 for a family of four.
Combine rice and 2 cups of water in a saucepan and bring to a boil. Then, reduce to a simmer, cover and cook until rice is tender. In a large pot, add oil, onion, celery, bell pepper, smoked pork or paprika, thyme, hot sauce, salt and pepper. Cook for five to seven minutes. Add garlic, beans, broth and bay leaves. Reduce heat and simmer for 15 to 20 minutes. Serve with rice.
Fudgy Black Bean Brownies
- 1 1/2 cups quick oats
- 3 oz. semisweet chocolate chips
- 1 (15 oz.) can black beans, drained and rinsed
- 1/4 cup canola oil
- 1/2 cup maple syrup
- 1/2 tsp baking powder
- 3 Tbsp cocoa powder, unsweetened
- 1 tsp vanilla extract
- 1/8 tsp salt
Estimated Cost: $0.61 per serving; $2.44 for a family of four.
Heat oven to 350 degrees. Blend oats on high speed to create a fine powder and pour them into a large bowl. In a separate, microwave-safe bowl, microwave chocolate chips for 30 seconds; then stir. In a blender, add drained beans, chocolate, oil, syrup, baking powder, cocoa powder, vanilla and salt, and blend until smooth. Add the bean mixture to the bowl and fold in oats. Fill lined or greased muffin tins 3/4 full. Bake for 8-12 minutes.
Curry Powder Spice Blend
- 8 Tbsp coriander seeds
- 6 Tbsp cumin seeds
- 1 Tbsp mustard seeds
- 1 Tbsp fennel seed
- 4 Tbsp ground cinnamon
- 8 Tbsp peppercorns
- 1 Tbsp ground nutmeg
- 1 Tbsp whole cloves
- 2 Tbsp ground cardamom
- 2 Tbsp turmeric
- 2 Tbsp ground ginger
- 1 Tbsp cayenne pepper
Green Curry Paste
- 2 oz. fresh ginger, peeled
- 1 1/2 tsp ground turmeric
- 1 1/2 tsp whole coriander
- 1 tsp ground cumin
- 1 tsp ground cayenne
- 1/2 tsp ground fenugreek
- Coconut milk (as needed to form paste)
Mix ginger, turmeric, coriander, cumin, cayenne pepper and fenugreek; add enough coconut milk to form a paste.
Chicken Curry
- 1 onion, small dice
- 2 cloves of garlic, crushed
- 1 fl. oz. Ghee
- 4 chicken breasts, diced
- 8 oz. Frozen mixed vegetables, thawed
- 2 – 4 Tbsp curry powder (previous recipe)
- 4 tsp green curry paste (previous recipe)
- 18 fl. oz. coconut milk
- 1 tsp salt
- 1 fl. oz. lime juice
- 2 cups cooked rice
Stir-fry onions and garlic in ghee until golden brown. Add chicken and mixed vegetables. Add prepared curry powder spice blend and stir. Add prepared green curry paste and stir-fry for eight minutes. Add coconut milk and salt. Bring mixture to a boil, cover and reduce heat to a simmer. Cook until chicken is done, roughly 45 minutes. Stir in lime juice before serving; serve with rice.
Estimated Cost: $2.36 per serving; $9.44 for a family of four.
In a dry skillet, add coriander, cumin, mustard and fennel seeds and roast. When half of seeds have popped, add cinnamon, peppercorns, nutmeg, cloves, cardamom, turmeric, ginger and cayenne. Heat until hot. Grind the mixture into a fine powder using a spice grinder or mortar and pestle.
Download Recipes
Bring the healthy, affordable meals from “Arkansas Taste Kitchen” to your kitchen by visiting arkansastv.gov/ATK.
How To Watch
Watch “Arkansas Taste Kitchen” on YouTube at YouTube.com/@arkansastv.