Thrifty Meals For Two: Making Food Dollars Count

Thrifty Meals For Two: Making Food Dollars Count


United States Department of Agriculture Prepared by-Human Nutrition Service Home and Garden Bulletin Number 244
Contributing Authors: Mary Doran Evans and Linda Eddy Cleveland
Recipe Development: Guidance and Education Research Branch Laboratory

CONTENTS

TWO WEEKS OF THRIFTY MENUS This section shows two weeks of nutritious menus for an older couple with a very limited food budget.

IDEAS USED IN THE THRIFTY MENUS This section shows five ideas used to make menus low in cost.

YOUR OWN THRIFTY MEALS This section shows how to plan your own low-cost menus with good nutrition in mind. It shows how to get needed nutrients and avoid too much fat, sugar, and salt. There's a list of low-cost foods, too.

AT THE STORE This section shows shopping skills to help you get the best buys on foods. It includes information on unit pricing, comparing costs, reading labels, and more.

RECIPES This section has 41 delicious, low-cost recipes for two.

INTRODUCTION

Serving nutritious meals on a very limited income is not easy. If you fix food for only one or two people, you may have found that keeping food costs down is really hard. This bulletin can help you take charge and save money without serving dull meals or wasting food. It can help you save time and energy as well.

With planning and shopping know-how, you can serve nutritious, economical meals for two. This bulletin tells how. It shows two weeks of sample menus for an adult couple - a man and woman in their fifties or older - and includes menu planning and shopping ideas, too. The sample meals and menu planning tips can help you to plan nutritious, good-to-eat meals, choose economical foods, save time in the kitchen, and add variety to meals.

 
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TWO WEEKS OF THRIFTY MENUS

There are ways to provide nutritious meals for two while keeping food costs down. To do it you'll need to know what kinds of food to serve and how to combine them into low-cost meals. We planned two weeks of menus to start you off. Recipes for many of the dishes are given at the end of this bulletin. These menus are easy on the budget and are planned to provide the protein, vitamins, and minerals that an adult couple 50 years of age and older needs. Fat, sugar, and salt are limited. If you use food stamps, the menu ideas can help you use them wisely.

The menus here are for people who are healthy. Good eating can help keep you healthy and even improve your health. However, these menus may not be right for people who need special diets because of diseases.

Amounts to serve for two people are shown in parentheses after most of the foods on the menu. The recipes for the foods in bold print are at the back of this bulletin. Serving sizes are shown on the recipes.

Week One

Week Two

If you like, use the sample menus for a week or two. Then start to plan your own menus. To make them low in cost -

  • Choose low-cost foods
  • Use smaller amounts of meat, poultry, and fish
  • Feature grain products
  • Avoid waste: Plan for leftovers
  • Make your own convenience mixes
Read on to: ...See how to use these five ideas to plan menus and save money.

CHOOSE LOW-COST FOODS

Low-cost meals do not have to be dull or lack variety. There are many low-cost, nutritious foods from which to choose. In fact, many favorite American foods are low in cost. These foods are used in the menus. Some of them are shown below.

Some foods are not in the menus because they are both high in cost and low in nutrients - foods like soda pop, candy, alcohol, coffee, and tea. Some convenience foods such as pastries and frozen dinners aren't in the menus either. Convenience foods cost more than similar foods you make at home. This doesn't mean you can never have these foods. But to get nutritious meals at low cost, you want most of your food money to pay off in nutrients.

USE SMALLER AMOUNTS OF MEAT, POULTRY, AND FISH

Meat is a good source of several nutrients, but most meats are more expensive than other foods. In the menus, smaller amounts of lower cost meats, poultry, and fish are combined with bread, cereal, rice, pasta, or potatoes in hearty main dishes. Dried beans, dried peas, and peanut butter are used often in casseroles, soups, salads, and snacks. They provide many of the same nutrients as meat at lower cost.

FEATURE GRAIN PRODUCTS

Enriched and whole-grain products are among the most economical sources of many vitamins and minerals. They can be a real plus in your diet. The sample menus may use more of these foods than you now eat, but you may be surprised at the different ways they are used.

AVOID WASTE: PLAN FOR LEFTOVERS

Many foods don't come in packages small enough for two people. Buying larger packages than you really need sometimes results in wasted food. And that means money down the drain. To avoid waste, try the "planned-over" idea. "Planned-over" means planning ahead to buy or prepare amounts of food that give you servings for more than one meal. Simply, planning for leftovers. For example, consider preparing a recipe for four and serving it twice. Or try cooking a large cut of meat or whole chicken. Eat some, and save the rest to use in other main dishes. The menus for Week 1 include planned-over recipes for braised turkey and beef chuck steak. The menus for Week 2 include planned-over recipes for pork roast and braised chicken. "Planned-over" ideas like the two from the menus below can help.

MAKE YOUR OWN CONVENIENCE MIXES

Everyone needs to get meals on the table fast sometimes. But store-bought convenience foods can be expensive. To help solve the problem, you can make your own low-cost convenience foods. The biscuit mix recipe (later in this bulletin) is used in the menus to make muffins, apple cobbler, pizza crust, and more. This mix will keep up to 3 months in the refrigerator. There are a pudding mix and a meatball mix, too.

YOUR OWN THRIFTY MEALS

The sample meals show ideas to use in planning nutritious, low-cost meals. But only you can plan menus that are exactly right for you. Your menus should fit your food likes and dislikes and match your own eating pattern. The menus should also provide for any special diet needs you have. Your own menus can include your favorite recipes. And they can match your time and energy and your interest in cooking. With these points in mind, you can -

  • Plan your own economy meals.
  • Choose low-cost foods.
  • Save cooking time.

START WITH MENU PLANNING

Planning menus is the first step to good eating on a budget. There are some big advantages to making a plan:

  • A plan can help you take advantage of special sales.

Check your newspaper for special sales that fit your budget. Meat, vegetables, and fruits can take a big bite out of your food dollar. Watch for special sales on these foods and plan your meals around them.

  • A plan can help you cut down on impulse buying at the store.

Do you sometimes go to the store with a growling stomach, then come home with foods you didn't really need? Those impulse buys often aren't tops in nutrition. Chances are these foods - like pastries, soda pop, candy, and snack chips - are high in price and calories and low in nutrients. Or they may be expensive convenience foods, like TV dinners. Impulse buys can really add to your grocery bill.

  • A plan can help you avoid waste.

It lets you know the right kind of food and package size to buy to fit your needs.

  • A plan can help you save time.

You won't have to go back to the store to buy foods you forgot. Save your time for things you enjoy more.

PLAN YOUR OWN ECONOMY MEALS

You have seen the economy ideas used in the sample meal plans. You know the advantages of planning. But how can you put it all together into nutritious meals? Two basic ideas are -

  • Choose a variety of foods.
  • Avoid too much fat, sugar, and salt.

For Variety the meal pattern below can serve as a guide. But other patterns are okay, too. Such a meal pattern helps you get the vitamins and minerals you need.


Sample              Example From The         Your Own 

Meal Pattern        Sample Menus             Menus

MORNING Fruit or juice Grapefruit Juice ___________ Cereal with milk or egg Scrambled egg ___________ Bread on toasted roll ___________

NOON Main dish Tomato, bacon, and lettuce sandwich ___________ Vegetable or fruit Split pea soup ___________ Bread (In sandwich) ___________

EVENING Main dish Braised beef on noodles ___________ Vegetable Chopped broccoli ___________ Vegetable or salad Apple wedges ___________ Cereal or bread product (noodles) ___________ Dessert, if desired Quick bread ___________

SNACK Cereal or bread product Ready-to-eat cereal ___________ Beverage Milk ___________

Each day's meals should have foods from the following food groups -

FRUITS AND VEGETABLES

- Foods in this group give you most of your vitamins A and C. Vitamin A is needed for healthy skin. It helps you see well, too. Vitamin C keeps your gums healthy, and it helps you resist infection. Citrus fruits and dark-green and deep-yellow vegetables are especially good choices.

Plan to have about four servings each day. One serving is one-half cup of fruit or vegetable or one piece, such as an apple or an orange.

When in season, fresh fruits and vegetables are often good buys, and they have little or no fat and no added sugar or salt. At other times, frozen and canned fruits and vegetables may cost less. Some frozen and canned fruits have sugar added. Most canned vegetables and seasoned frozen vegetables have salt added.

BREADS AND CEREALS

- Whole-grain and enriched breads, cereals, rice, and pasta are important sources of B vitamins, which help your body use the foods you eat for energy. Breads and cereals also provide iron, protein, and energy. Whole-grain products provide fiber that helps prevent constipation.

Economy meals count heavily on foods from this group. Plan to feature them at every meal and snack - about 7 to 10 servings a day. One serving is one slice of bread, one small roll, 1 ounce of ready-to-eat cereal, or 1/2 to 3/4 cup of cooked cereal, rice, or pasta.

To stretch your food dollar, you can use grain products as side dishes, and you can combine them with small servings of meat, poultry, or fish in main dishes. Breads, cereals, rice, and pasta have little or no fat. However, bakery products such as cookies, cakes, pies, pastries, and sweet rolls are high in fat and sugar. You should limit these foods to special occasions.

MILK AND CHEESE

- Foods in this group are the best source of calcium - the nutrient that keeps bones strong. Many older people get less calcium than they need.

Try to have about two servings of milk or cheese every day. One serving is one 8-ounce cup of milk or 1 1/3 ounces of natural cheese. Or count 3/4 cup of ice cream as a half serving.

To make your food dollars count, choose from the less expensive forms of milk. Nonfat dry milk and skim milk are usually the best buys, and they have no fat. Low-fat and whole milk are bargains too, compared with other milk products such as cheese, yogurt, ice cream, and ice milk. These products can add variety to your diet, but they may cost two to three times as much as milk for the same amount of calcium. Many cheeses, yogurts, ice creams, and ice milks are high in fat or have sugar in them.

MEATS, DRIED BEANS, PEANUT BUTTER, AND EGGS

- This group includes red meats, poultry, fish, dried beans, dried peas, soybeans, lentils, eggs, seeds, nuts, and peanut butter. These foods provide protein, which helps build and repair skin, bones, hair, blood, and muscle. These foods are also good sources of many vitamins and minerals like vitamin B6 and iron. To use protein properly, you need vitamin B6. For healthy blood, you need iron. Because different foods provide different nutrients, it's a good idea to vary your choices within this group to get all the nutrients you need.

Include about two servings from this group every day. The sample menus and the recipes at the back of this bulletin can give you an idea of how much to use for two people.

Dried beans and peas and peanut butter are less expensive than many meats, poultry, and fish. Eating peanut butter and dried beans and peas some of the time will also add variety to your meals. To lower the amount of fat in meals, choose lean types of meat most often.

TO AVOID TOO MUCH FAT, SUGAR, AND SALT, know where to look.

FAT in the diet comes from two sources:

  • Fats are found naturally in some foods, like whole milk, cheese, nuts, seeds, meats, poultry, fish, and chocolate.

  • Fats are added to your diet when you use butter, margarine, lard, drippings, mayonnaise and other salad dressings, shortening, and gravies.

To cut down on the level of fat in your diet -

  • Choose low-fat foods more often.

  • Fix foods the low-fat way. Trim fat from meats. Remove skin from poultry. Bake, boil, or broil instead of frying. Season vegetables with herbs and spices instead of butter or margarine.

  • Go easy on fats added at the table. Limit the amount of butter, margarine, or salad dressing you use.

SUGAR has many names - syrup, molasses, and honey are some of them. Candy, jam, jelly, and many soft drinks are mostly sugar, too. Sugars are high in calories and low in nutrients. There are few of them in the sample menus. Try limiting them in your menu plan.

Much of the SALT in our diets is added to foods in cooking and at the table. Try using less table salt and eating less salty foods. Many of these foods have salt in them:

  • Canned and instant soups
  • Processed food such as prepared meals and rice or noodle mixes
  • Seasoning mixes
  • Sauces such as barbecue and soy sauce
  • Snack foods such as salted chips and pretzels

The sample menus have few of these foods.

CHOOSE LOW-COST FOODS MOST OF THE TIME ... TO SAVE MONEY.

The foods listed here are usually among the best buys in each food group. Use any other foods that you produce at home, get free, or can buy for no more than the foods on this list.


   Vegetable-Fruit Group

Cabbage Apples Carrots Bananas Celery Oranges Corn, cut Grapefruit Cucumbers Pears, fresh Green beans Tangerines Kale Applesauce Lettuce Fruit juices Mustard greens including Onions orange, Potatoes grapefruit, Sauerkraut apple, grape, Bean sprouts, pineapple, and fresh prune Turnip greens, canned Tomatoes, canned Sweet potatoes and yams, fresh

Buying Tips:

  • Watch for good buys on fresh fruits and vegetables in season.

  • Buy plain canned or plain frozen vegetables instead of those with added seasonings and sauces or boil-in-the-bag packages.

  • Look for large bags of frozen vegetables. They may be bargains and you can pour out the exact amount you need.


Bread-Cereal Group

Cornmeal Flour Rolled oats Grits Farina Many ready-to-eat cereals such as corn, wheat, and bran flakes, puffed rice and oat cereals, and shredded wheat Breads Hamburger or hot dog rolls Saltines Popcorn, unpopped Rice Macaroni, spaghetti Noodles

Buying tips:

  • Choose whole-grain or enriched products for good nutrition.

  • Buy cereals in large boxes instead of small, individual packages.

  • Look for bargains on day-old bread and bakery products.

  • Add your own seasonings and sauces to rice and pasta.

  • Buy cereals plain, without added sugar. Add your own sugar if you don't need to worry about weight.

  • Buy regular-type rice and regular- or quick-type oats, grits, and farina. The instant types cost over twice as much per serving.


Milk Group

Nonfat dry milk Fluid milks Pasteurized process cheese Pasteurized process cheese spread and cheese food Some natural cheeses including brick, mozzarella, and cheddar

Buying tips:

  • Select the largest container you can use without waste. Larger containers are usually less expensive.
  • Grate cheese yourself. Packages of shredded cheese cost more than the same amount of the same cheese in wedges or blocks.


Meat Group

Dried beans Eggs Dried peas Peanut butter Liver Tuna, canned Ground beef Cod or perch, frozen Beef chuck roast Frankfurters Beef chuck steak Turkey, whole or drumstick Fresh pork - Chicken, whole Boston butt and shoulder Cured pork - picnic and ham

Buying tips:

  • Look for specials at the meat counter. Buying sale cuts can mean big savings for you. Some higher priced meats may fit your budget when they are on sale.

  • Cut up meats and chicken yourself. For example, stew meat usually costs more than a chuck roast. You can cut the roast into cubes and save money. Chicken parts often cost more than whole chickens, too.

These Foods Cost More

...and some will increase the fat, sugar, and salt in your diet, too.

Frozen vegetables with seasonings and sauces.

Out-of-season fresh fruits and vegetables

Ready-made or ready-to-bake cookies, cakes, pies, and buns

Sugar-coated cereals

Cream, ice cream, cream cheese, yogurt, and specialty cheeses

Many ready-to-eat dishes

Some cuts of meats, poultry, and fish

Snack foods such as potato, corn, or cheese chips or puffs

Soft drinks

Candy

TIMESAVING STEPS

Not everyone loves to cook. Even those who enjoy cooking do not always have the time or the energy. And buying convenience foods or eating out can be costly. But there are ways to eat well at low cost without spending hours in the kitchen. Again, planning ahead will help you. Consider these ideas -

  • Use the lower cost convenience foods. Examples of some that are usually good buys are frozen orange juice concentrate, canned and frozen vegetables without seasonings or sauces, and cake mixes.

  • Plan some meals so you will have leftovers to use for later meals and snacks. Look at the "planned-over" ideas from the sample menus for examples.

  • Do most of your cooking for the week on one or two days and freeze or store some of the food. Then enjoy being able to just heat and eat for the rest of the week.

  • Prepare a recipe for four and freeze half.

  • Try the homemade mixes developed for the sample menus.

MENU PLANNING CHECKLIST

To make sure you are off to a good start, review the menu planning checklist below.


Do Your Menus:  ___ Include leftovers?



                ___ Use store specials?



                ___ Have a variety of foods?



                ___ Emphasize grain products?



                ___ Rely on economical foods?

Then make a shopping list based on your menus.

AT THE STORE

Once you have planned your menus and made a shopping list, you're ready to buy the food. The prices you pay will depend on where and how you shop. It takes time and effort to become a food buying expert. But it's well worth it. To make your food dollars count_

  • Decide where to shop.
  • Compare while you shop.
  • Keep your shopping skills sharp.

READ ON TO: ...LEARN shopping skills that will get you started and leave extra money in your pockets.

DECIDE WHERE TO SHOP

It's usually best to shop at large supermarkets. They have many brands and package sizes. This bigger selection of foods gives you a better chance to compare prices and find bargains. For convenience, you may want to limit your shopping to one or two supermarkets near you. As you become familiar with a store's usual prices, you will quickly spot the specials.

BE A COMPARISON SHOPPER

Shop by comparing costs to find the foods on your list at the price to fit your budget. By comparing costs you may find unadvertised specials that you'll want to buy instead of similar foods on your list. To compare costs you'll need to look at -

  • Unit prices
  • Costs per meal or serving, and
  • Food labels.

USE UNIT PRICING

The unit price is the price per pound, ounce, quart, or other unit. Most supermarkets have unit price labels on the display shelves above or below canned and packaged foods.


           NAME, BRAND, AND SIZE OF CONTAINER



        Price                      Unit Price



        $2.00                      $1.17 per pound

The TOTAL PRICE that you'll UNIT PRICE used for comparing pay for this package costs. Given for pounds, ounces, quarts, etc.

Compare unit prices to find the brand of food and container size that costs the least per unit. The "large economy" size will often have the lowest unit price. But it may not be a bargain if some gets thrown out. Choose the package that best fits both your meal plan and your budget.

To make sure you are off to a good start, review the menu planning checklist below.

Do your menus:

  • include leftovers
  • use store specials
  • have a variety of foods
  • emphasize grain products
  • rely on economical foods
Then make a shopping list based on your menus.

Some stores now sell some food in bulk - including flour, sugar, mixes, cereals, dried beans and peas, nuts, herbs, and spices. Bulk means you scoop the amount of food you want from bins. Because they are not packaged, bulk foods cost less than the same foods in packages. But compare the unit price to be sure. Buying foods in bulk is also a great way to avoid waste, because you can buy only what you need.

COMPARE THE COST OF A MEAL OR A SERVING

Some foods have parts you can't eat - like a bone and fat in meat or the cores, pits, or peels of fresh fruits and vegetables. For these foods, the lowest price per pound isn't always the best buy. To find the best buy, you need to compare the costs of the amounts you need for a meal or for a serving.

From past experience you probably know how much of these foods you need for a meal. To find the cost of a meal:

  • First think of how many meals a package will serve.

  • Then divide the number of meals you expect to get into the price for the package. This gives you the cost per meal.

The example below shows how to compare costs for meats.


GROUND BEEF

$1.49 Price per Ib.

.67 Net wt. Ibs.

TOTAL PRICE

$1.00 for 2 meals = 50 cents/meal



BEEF RIB

$1.49 Price per Ib.

.67 Net wt. Ibs.

TOTAL PRICE

$1.00 for 1 meal = $1.00 per meal



Ground beef is the better buy at 50 cents for a meal.

For some foods - especially fruits - it may be easier to compare the cost of a serving than the cost of a meal. To find the cost of a serving:

  • First think of the number of servings you can get from a market unit - such as a pound of bananas, or five grapefruits, or one pineapple.

  • Then divide the number of servings into the price for the market unit to find the cost of a serving.

The example below shows how to compare costs for fresh fruits.

Bananas at 30 cents/pound
If 1 lb of bananas gives you about 3 servings, then it is about 10 cents/serving

Grapefruit 5 for $1.00
If 5 grapefruit cut in half give you 10 servings, then it is about 10 cents/serving

Pineapple at $1.50 each
If 1 pineapple cut up gives you 6 servings, then it is 25 cents/serving

At these prices, bananas and grapefruit are the better buys.

READ FOOD LABELS

Food labels can tell you a lot about what's inside the package. To see what you are really paying for, read the label.

  • Look for the list of ingredients. Ingredients are listed on the package in order from largest to smallest amounts.

  • Look to see if breads, bakery products, rice, flour, and pasta are whole-grain or enriched. "Whole-grain" flour still has most of the nutrients that were originally in the wheat or other grain. In making white flour, however, some of those nutrients are lost.

"Enriched" means that those nutrients have been put back.

Sometimes you can tell if a food is whole-grain or enriched from its name. For other foods, you'll need to look at the ingredient list.

100% Grape Juice

INGREDIENTS: GRAPE JUICE FROM TRATE, ASCORBIC ACID (VITAMIN C). NO ARTIFICIAL FLAVORS OR COLORS ADDED.

The ingredients on this label tell you this is all juice.
Powdered Grape Flavored Drink

INGREDIENTS: SUGAR, DEXTROSE, CITRIC ACID (PROVIDES TARTNESS), NATURAL AND ARTIFICIAL FLAVORS, SODIUM CITRATE (REGULATES TARTNESS), DEXTRIN, TRICALCIUM PHOSPHATE (PREVENTS CAKING), VITAMIN C, CELLULOSE GUM (ADDS BODY), HYDROGENATED VEGETABLE OIL, ARTIFICIAL COLOR.

The ingredients on this label tell you that there is no juice at all, it is mostly sugar.

LOOK FOR "NO-BRAND" FOODS

"NO-brand" or generic foods usually have the same nutrients as brand name foods, but they usually cost less. You can spot generic foods by their plain white packages with black lettering. They have no brand name. They may have plain packages, but remember, it's what's inside that counts! Decide if generics are for you by comparing their cost and quality with the brands you normally buy.

KEEP YOU SHOPPING SKILLS SHARP

Be alert to the ways foods are displayed. Watch out for foods placed at the end of the aisle or in an attractive display. They may not really be bargains. Be careful using "cents-off" coupons, too. Often these coupons are for name brand products that cost more than store brand or "no-brand" products, even with the coupon discount. Be sure to compare costs!

RECIPES

Some two-person families tested and liked the recipes in the sample menus. Try them; you may like them too. Some of these recipes are new. Some are old favorites. In either case, they are -

  • low in cost, since they are made with economical foods and seasonings, and

  • nutritious, since they contain nutrient-rich foods and avoid too much fat, sugar, and salt.

You'll find the recipes grouped here as homemade convenience mixes, main dishes, salads, soups, sandwiches, breads, and desserts. Each recipe gives you the number of servings, the serving size, and the calories in a serving.

INDEX TO RECIPES

HOMEMADE
CONVENIENCE MIXES

Biscuit mix
Meatball mixture
Pudding mix

MAIN DISHES

Bean tamale pie
Beef and peppers
Braised beef with noodles
Braised chicken rolls
Braised turkey drumsticks
Braised turkey with gravy
Chicken macaroni stew
Creole beans
Liver and onions
Meatballs in sauce with rice
Pizza
Pork chops with stuffing
Roast pork shoulder
Roast pork with gravy
Stewed chicken
Stove-top beans
Sweet and sour meatballs
Taco salad
Turkey-potato salad
Turkey Spanish rice

SALADS

Bean-vegetable combo
Celery salad
Hot potato salad
Macaroni and cheese salad
Potato salad

SOUPS

Pork and cabbage soup
Split pea soup

SANDWICHES

Barbecue beef sandwich
Cottage cheese-vegetable sandwich

BREADS

Cornmeal chips
Cornmeal pancakes
Drop biscuits
Muffins

DESSERTS

Apple cobbler
Bread pudding
Carrot-raisin bars
Chocolate pudding
Peanut butter snack loaf

RECIPES: HOMEMADE CONVENIENCE MIXES

BISCUIT MIX

About 6 cups mix

Flour, lightly spooned into cup   4 cups
Instant nonfat dry milk   2/3 cup
Baking powder   2 tablespoons
Salt  1 teaspoon
Shortening  2/3 cup

1. Mix dry ingredients thoroughly.

2. Cut in shortening with pastry blender or mixer until fine crumbs are obtained and shortening is evenly dispersed.

3. Store in tightly covered container in refrigerator. Use within 3 months.

MEATBALL MIXTURE

Regular ground beef 1 pound
Soft breadcrumbs 1/2 cup
Onion, finely chopped 2 tablespoons
Reconstituted instant nonfat dry milk 1/3 cup
Salt 1/4 teaspoon

1. Mix ingredients thoroughly.

2. Divide mixture in half. Use half for Sweet and Sour Meatballs (later in this bulletin), or Meatballs in Sauce (later in this bulletin).

3. Wrap and freeze remaining portion for later use.

PUDDING MIX About 2 1/2 cups mix

Instant nonfat dry milk 2 1/3 cups
Cornstarch 1/2 cup
Sugar 1/2 cup
Salt 1/4 teaspoon

1. Mix ingredients thoroughly.

2. Store in tightly covered container in refrigerator. Use within 3 months.

RECIPES: MAIN DISHES

BEAN TAMALE PIE

2 servings of about 1 cup filling and 1/3 cup

cornmeal mush each
295 calories per serving

Green pepper, chopped 2 tablespoons
Onion, chopped 2 tablespoons
Oil 1 teaspoon
Dried kidney beans, cooked, unsalted, drained* 1 cup
Tomato puree 1/2 cup
Frozen whole-kernel corn about 1 cup (half of a 10-ounce package)
Chili powder 1 1/2 teaspoons
Salt 1/8 teaspoon
Yellow cornmeal 1/3 cup
Water 3/4 cup
Salt 1/16 teaspoon
Chili powder 1/4 teaspoon

1. Cook green pepper and onion in oil in small (8-inch) frypan until tender.

2. Stir in beans, tomato puree, corn, 1 1/2 teaspoons chili powder, and 1/8 teaspoon salt.

3. Cover and cook over low heat until flavors are blended - about 15 minutes.

4. Mix cornmeal, water, and 1/16 teaspoon salt.

5. Cook over low heat, stirring constantly, until very thick - about 3 minutes.

6. Spread cornmeal mush over bean mixture to form a crust.

7. Sprinkle 1/4 teaspoon chili powder over top of crust.

8. Cook over low heat, with lid ajar, until topping is set - about 7 minutes.

*NOTE: 1 cup canned kidney beans, drained, may be used in place of cooked dried kidney beans; then omit the 1/8 teaspoon salt in step 2. About 270 calories per serving.

BEEF AND PEPPERS

2 servings of about 3/4 cup each

230 calories per serving

Beef cubes, from chuck steak* about 1 cup
Tomatoes half of a 16-ounce can (about 1 cup)
Garlic powder 1/8 teaspoon
Pepper dash
Onion, sliced 1 small
Green pepper, cut in 1-inch pieces 1/2 medium

1. Brown beef cubes in saucepan until well browned.

2. Break up large pieces of tomatoes. Stir in garlic powder and pepper. Pour over beef. Cover and cook over low heat until beef is almost tender - about 1 hour.

3. Add onion and green pepper. Cover and continue cooking until vegetables and beef are tender - about 30 minutes.

*NOTE: For beef cubes, use a 1 1/2 pound blade chuck steak. Separate lean meat from fat and bone. Cut meat into 3/4-inch cubes. Divide beef cubes in half. Use half (about 1 cup) for Beef and Peppers. Save remaining 1 cup for Braised Beef with Noodles (following in bulletin.)

BRAISED BEEF WITH NOODLES

2 servings of 3/4 cup beef mixture and 3/4 cup noodles each
340 calories per serving

Beef cubes, from chuck steak* about 1 cup
Water 1 1/2 cups
Salt 1/4 teaspoon
Pepper dash
Bay leaf 1
Onion, coarsely chopped 1 small
Celery, diced 2/3 cup
Flour 1 tablespoon
Water 1 tablespoon
Noodles, cooked, unsalted 1 1/2 cups

1. Brown beef cubes in saucepan until well browned.

2. Add 1 1/2 cups water, salt, pepper, and bay leaf. Cover and cook over low heat until beef is almost tender - about 1 hour.

3. Add onion and celery. Continue cooking until meat and vegetables are tender - about 20 minutes.

4. Remove bay leaf.

5. Mix flour and water until smooth. Stir into beef mixture. Cook, stirring constantly, until thickened - about 2 minutes.

6. Serve over noodles.

*NOTE: For beef cubes, use a 1 1/2 pound blade chuck steak. Separate lean meat from fat and bone. Cut meat into 3/4-inch cubes. Divide beef cubes in half. Use half (about 1 cup) for Braised Beef with Noodles. Save remaining 1 cup for Beef and Peppers.

BRAISED CHICKEN ROLLS

2 servings of 1 chicken roll with about 3 tablespoons gravy each
240 calories per serving

Chicken breast halves, skinned and boned* 2
Onion, chopped 2 tablespoons
Celery, chopped 2 tablespoons
Margarine 1 teaspoon
Rice, cooked, unsalted 2/3 cup
Poultry seasoning 1/8 teaspoon
Salt 1/8 teaspoon
Pepper dash
Garlic powder dash
Chicken stock (from Stewed Chicken) 2/3 cup

Gravy

Flour 2 teaspoons
Water 1 tablespoon
Chicken cooking liquid
(see step 7 below) about 1/3 cup

1. Pound breast halves with meat mallet until flat.

2. Cook onion and celery in margarine until tender.

3. Mix in rice and seasonings.

4. Place half of rice mixture on each breast half. Start with narrowest end and roll. Tie string around each end of roll to hold it together. Leave ends of string long so they can be easily removed before serving.

5. Brown chicken rolls on all sides of hot frypan.

6. Add stock and bring to a boil. Reduce heat, cover, and simmer until tender - about 15 minutes.

7. Remove rolls from cooking liquid. Keep rolls warm while making gravy.

8. For Gravy, mix flour and water until smooth. Stir into cooking liquid. Cook, stirring constantly, until thickened - about 1 minute.

9. Serve gravy over chicken rolls.

*NOTE: Use chicken breast halves from a 3 1/3 pound chicken. Use remaining parts for Stewed Chicken (later in this bulletin).

BRAISED TURKEY DRUMSTICKS

Provides cooked turkey for 3 meals

Turkey drumsticks, fresh or frozen 2 pounds
Poultry seasoning 1/8 teaspoon
Salt 1/16 teaspoon
Pepper dash
Water 1 1/2 cups

1. Thaw frozen drumsticks in refrigerator.

2. Brown drumsticks in hot frypan - about 15 minutes.

3. Sprinkle with seasonings.

4. Add water. Bring to a boil. Reduce heat, cover, and simmer until tender - about 1 1/2 hours. Turn drumsticks halfway through cooking.

5. Measure cooking liquid. Spoon off as much of the fat layer as possible. Add water to liquid, if necessary, to make 1 1/2 cups. Save 1/2 cup for Braised Turkey with Gravy (following recipe).

6. Separate meat from skin and bones. Dice and save 2/3 cup turkey for Turkey Spanish Rice. Dice and save 3/4 cup turkey for Turkey-Potato Salad. Serve remainder of turkey for dinner (see Braised Turkey with Gravy).

BRAISED TURKEY WITH GRAVY

2 servings of about 3 ounces turkey and 1/4 cup gravy each
185 calories per serving

Flour 1 tablespoon
Water 1 tablespoon
Turkey cooking liquid (from Braised Turkey Drumsticks) 1/2 cup
Braised Turkey (from Braised Turkey Drumsticks) about 6 ounces

1. Mix flour and water until smooth. Stir into turkey cooking liquid.

2. Cook, stirring constantly, until thickened - about 2 minutes.

3. Serve over braised turkey.

CHICKEN MACARONI STEW

2 servings of about 1 1/4 cups each
285 calories per serving

Tomatoes half of a 16-ounce can (about 1 cup)
Frozen mixed vegetables about 1 cup (half of a (10-ounce package)
Elbow macaroni, uncooked 1/3 cup
Onion, chopped 1/4 cup
Oregano leaves 1/4 teaspoon
Salt 1/4 teaspoon
Garlic powder 1/8 teaspoon
Pepper dash
Bay leaf 1
Chicken stock (from Stewed Chicken) 1 cup
Chicken, cooked, diced (from Stewed Chicken) 3/4 cup

1. Break up large pieces of tomatoes. Place all ingredients except chicken into saucepan.

2. Bring to a boil. Reduce heat and boil gently, uncovered, until macaroni is tender - about 15 minutes. Stir several times to prevent macaroni from sticking.

3. Add chicken. Heat to serving temperature.

4. Remove bay leaf.

CREOLE BEANS

2 servings of 1 cup each
180 calories per serving

Celery, sliced 1/4 cup
Onion, coarsely chopped 1/4 cup
Green pepper, coarsely chopped 1/4 cup
Margarine 1 teaspoon
Tomatoes half of a 16-ounce can (about 1 cup)
Garlic powder 1/8 teaspoon
Salt 1/16 teaspoon
Pepper dash
Dried pea (navy) beans, cooked unsalted, drained* 1 1/4 cups

1. Cook celery, onion, and green pepper in margarine until tender - about 5 minutes.

2. Break up large pieces of tomatoes. Add tomatoes and seasonings to cooked vegetables. Bring to a boil.

3. Add beans and return to a boil. Reduce heat, cover, and boil gently until flavors are blended and liquid is reduced - about 30 minutes. Stir occasionally to prevent sticking.

*NOTE: 1 1/4 cups canned navy beans, drained, may be used in place of cooked dried beans; then omit salt in step 2. About 202 calories per serving.

LIVER AND ONIONS

2 servings of about 2 1/2 ounces each
210 calories per serving with beef liver
200 calories per serving with pork liver

Beef or pork liver, sliced, deveined* 1/2 pound
Flour 1 1/2 tablespoons
Oil 1 teaspoon
Salt 1/8 teaspoon
Pepper dash
Onion, sliced 1 small
Water 1 1/2 tablespoons

1. Remove membrane from liver, if necessary.

2. Coat liver slices with flour.

3. Brown liver on one side in hot oil in frypan.

4. Turn liver. Add salt and pepper. Top with onion slices. Add water and cover pan tightly.

5. Cook over low heat until liver is tender - about 25 minutes.

*NOTE: If liver was purchased frozen, partially thaw in the refrigerator only until slices can be easily separated. Remove 1/2 pound for recipe; wrap and return remaining pieces to the freezer. To maintain quality, do not completely thaw liver that is to be refrozen.

If liver was purchased fresh, freeze any remaining liver for later use.

MEATBALLS IN SAUCE WITH RICE

2 servings of 6 meatballs, 1/4 cup sauce, and 3/4 cup rice each
440 calories per serving

Meatball mixture (previous recipe) 1/2 recipe
Tomato puree 1/2 cup
Onion, chopped 1 tablespoon
Vinegar 2 teaspoons
Sugar 1/2 teaspoon
Oregano leaves 1/4 teaspoon
Pepper dash
Water 2 tablespoons
Rice, cooked, unsalted 1 1/2 cups

1. Thaw frozen meatball mixture in refrigerator.

2. Divide into 12 portions. Shape into balls.

3. Brown meatballs on all sides in hot frypan. Drain.

4. Mix remaining ingredients except rice. Pour over meatballs.

5. Bring to a boil. Reduce heat, cover, and boil gently until sauce thickens - about 10 minutes. Spoon sauce over meatballs once during cooking.

6. Serve over rice.

PIZZA (USING BISCUIT MIX)

2 servings of 2 wedges each
480 calories per serving

Biscuit mix (previous recipe) 1 cup
Water 3 tablespoons
Regular ground beef 1/4 pound
Oregano leaves 1/2 teaspoon
Garlic powder 1/8 teaspoon
Tomato puree 1/3 cup
Onion, very thinly sliced 1 small
Green pepper, cut in very thin strips 1/2 medium
Process American cheese, shredded 1/4 cup

1. Preheat oven to 425F (hot).

2. Lightly grease a baking sheet or pizza pan.

3. Stir biscuit mix and water together until mix is barely moistened. Knead 15 times on a lightly floured surface.

4. Pat or roll dough into an 8-inch circle on baking sheet or pizza pan. Turn up edge of dough slightly to form a rim.

5. Bake until surface begins to dry - about 6 minutes.

6. Brown beef in hot frypan. Drain.

7. Stir oregano and garlic powder into puree. Spread over hot crust. Sprinkle with browned beef, onion, and green pepper and top with cheese.

8. Bake until cheese is melted and crust is golden brown - about 15 minutes.

9. Cut into 4 wedges.

PORK CHOPS WITH STUFFING

2 servings of 1 chop and 3/4 cup stuffing each
360 calories per serving with white bread
350 calories per serving with whole-wheat bread

Blade pork chops 2 (about 8 ounces each)
Celery, chopped 1/4 cup
Onion, chopped 1/4 cup
Soft bread cubes 2 cups
Apple, unpared, chopped 1 small (about 3/4 cup)
Poultry seasoning 1/4 teaspoon
Pepper 1/8 teaspoon
Water 2 tablespoons
Water 1/4 cup

1. Trim excess fat from pork chops.

2. Brown pork chops in hot frypan. Remove chops and discard fat.

3. Cook celery and onion in frypan until tender. Mix with bread, apple, seasonings, and 2 tablespoons water.

4. Place pork chops in frypan. Top each chop with half of stuffing mixture.

5. Add 1/4 cup water to frypan. Cover and cook over low heat until pork chops are tender - about 30 minutes. Check pork chops during cooking; add a small amount of water, if needed, to prevent over-browning.

ROAST PORK SHOULDER

Provides cooked pork for 3 meals

Fresh picnic shoulder with bone 2 1/2 pounds

1. Place picnic shoulder on rack in shallow roasting pan. If meat thermometer is used, insert it in center of roast so tip does not touch bone or fat.

2. Roast, uncovered, at 325F (slow oven) until done, about 2 1/2 to 3 hours. To test for doneness, make a small cut next to bone into thicker part of meat. Juices will be clear when meat is done. Meat thermometer, if used, should read 170F.

3. Remove fat from drippings. Defatted drippings will measure about 2 tablespoons; save half for Roast Pork with Gravy (next recipe) and half for Pork and Cabbage (recipe to follow).

4. Separate meat from rind, fat, and bone. Using the smaller pieces of pork, dice and save 1 cup of meat for Pork and Cabbage Soup. Slice remaining meat. Save half for sandwiches and half for Roast Pork with Gravy. Cooked pork will keep 3 to 4 days in the refrigerator.

ROAST PORK WITH GRAVY

2 servings, about 2 1/4 ounces pork and 1/4 cup gravy each
195 calories per serving

Water as needed
Defatted pork drippings (from Roast Pork Shoulder, prev. recipe) about 1 tablespoon
Flour 1 tablespoon
Roast pork, sliced (from prev. recipe) about 4 1/2 ounces

1. Add water to pork drippings to make 1/2 cup.

2. Stir flour into a small amount of the liquid until smooth. Add remaining liquid.

3. Cook, stirring constantly, until thickened - about 2 minutes.

4. Serve over sliced roast pork.

STEWED CHICKEN

Provides chicken and stock for four meals*

Chicken, whole 3 1/3 pounds
Onion, quartered 1 medium
Carrot, cut in pieces 1 medium
Celery, cut in pieces 1 stalk
Pepper 1/8 teaspoon
Water 2 cups

1. Cut up chicken. Remove skin and bones from breast halves. Save breast halves for Braised Chicken Rolls (previous recipe).

2. Place remaining chicken parts and skin and bones from breast halves in saucepan.

3. Add vegetables, pepper, and water. Bring to a boil. Reduce heat, cover, and simmer until chicken is tender - about 45 minutes.

4. Remove chicken and vegetables from stock. Pour stock into 2-cup measuring cup. Spoon off as much of the fat layer as possible. Press vegetables through a strainer (or mash with fork) and add to defatted stock. Add water to stock, if necessary, to make 2 cups. Save 2/3 cup stock for Braised Chicken Rolls (a previous recipe) and 1 cup for Chicken Macaroni Stew (a previous recipe).

5. Separate meat from skin and bones. Dice and save 3/4 cup meat for Chicken Macaroni Stew.

*NOTE: Only part of the chicken is used in Week 2 menus. Freeze remaining cooked meat and stock for later use.

STOVE-TOP BEANS

4 servings of about 1 cup each
295 calories per serving

Dried pea (navy) beans* 1 1/4 cups
Boiling water 4 cups
Salt 1/2 teaspoon
Bean cooking liquid (step 3) 1 cup
Tomato puree 2/3 cup
Onion, chopped 1/2 cup
Sweet apple, unpared, finely chopped 1 medium
Prepared mustard 1 tablespoon
Worcestershire sauce 1 1/2 teaspoons
Sugar 2 teaspoons
Pepper 1/8 teaspoon

1. Add beans to boiling water. Boil 2 minutes. Remove from heat, cover, and soak 1 hour or overnight in refrigerator.

2. Add salt. Bring beans to a boil. Reduce heat, cover, and boil gently until tender - 1 to 1 1/2 hours.

3. Drain. Save 1 cup bean cooking liquid. Mix with beans and remaining ingredients in saucepan. Bring to a boil. Reduce heat, cover, and boil gently 30 minutes.

4. Continue cooking, uncovered, until sauce is of desired consistency - about 10 minutes.

5. Serve half of the beans and refrigerate remaining 2 cups for use at another meal within 3 to 4 days.**

*NOTE: 3 1/4 cups canned navy beans, drained, may be used in place of dried beans; omit 4 cups boiling water and salt and steps 1 and 2. Use 1 cup water in place of bean cooking liquid. Combine beans and 1 cup water with other ingredients and proceed as directed in step 3 above. About 250 calories per serving.

**NOTE: Reheat beans over medium heat until mixture is bubbly, stirring as needed to prevent sticking.

SWEET AND SOUR MEATBALLS

2 servings of 6 meatballs and about 3/4 cup rice each
465 calories per serving

Meatball mixture (a previous recipe) 1/2 recipe
Water 3/4 cup
Garlic powder 1/8 teaspoon
Salt 1/8 teaspoon
Pepper dash
Sugar 1 teaspoon
Vinegar 1 tablespoon
Worcestershire sauce 1 1/2 teaspoons
Green pepper, cut in 1-inch pieces 1/2 cup
Cornstarch 1 tablespoon
Water 1 tablespoon
Raisins 2 tablespoons
Rice, cooked, unsalted 1 1/2 cups

1. Thaw frozen meatball mixture in refrigerator.

2. Divide into 12 portions. Shape into balls.

3. Brown meatballs on all sides in hot frypan. Drain.

4. Add 3/4 cup water and seasonings. Bring to a boil. Reduce heat, cover, and simmer 10 minutes.

5. Add green pepper and continue cooking for 1 minute.

6. Mix cornstarch and 1 tablespoon water until smooth. Stir into meatball mixture. Stir in raisins.

7. Cook, uncovered, until liquid is clear and thickened, about 2 minutes. Stir occasionally to prevent sticking.

8. Serve over rice.

TACO SALAD

2 servings of about 2 1/3 cups each
405 calories per serving with bean cooking liquid
390 calories per serving with water

Regular ground beef 1/3 pound
Onion, chopped 2 tablespoons
Flour 1 teaspoon
Dried kidney beans, cooked, unsalted, drained* 1 cup
Tomato puree 1/3 cup
Bean cooking liquid or water 2 tablespoons
Chili powder 1 teaspoon
Oregano leaves 1/4 teaspoon
Salt 1/8 teaspoon
Garlic powder 1/8 teaspoon
Lettuce, torn in bite-size pieces 2 cups
Tomato, cut in chunks 1 small (about 4 ounces)
Green pepper, coarsely chopped 1/4 cup
Cornmeal chips, crumbled 8 (recipe to follow)

1. Cook beef and onion until beef is well browned. Drain. Stir in flour.

2. Stir in beans, tomato puree, bean liquid or water, and seasonings.

3. Cook over low heat until thickened - about 10 minutes.

4. Mix lettuce, tomato chunks, and green pepper.

5. To serve, place half of lettuce mixture (about 1 1/2 cups) on each plate. Mound half of beef mixture (about 3/4 cup) in center of lettuce mixture. Sprinkle crumbled cornmeal chips over beef mixture. Serve immediately.

*NOTE: 1 cup canned kidney beans, drained, may be used in place of cooked dried kidney beans; then omit salt and use water instead of bean liquid in step 2. About 365 calories per serving.

TURKEY-POTATO SALAD

2 servings of about 1 cup each
230 calories per serving

Turkey, cooked, diced (from Braised Turkey Drumsticks, a previous recipe, step 6) 3/4 cup
Celery, chopped 1/4 cup
Potato, cooked, peeled, diced 1 cup
Onion, chopped 1 tablespoon
Green pepper, chopped 2 tablespoons
Salad dressing, mayonnaise-type 2 tablespoons
Prepared mustard 1/4 teaspoon
Salt 1/8 teaspoon

1. Mix turkey, celery, potato, onion, and green pepper.

2. Mix salad dressing, mustard, and salt. Stir lightly into turkey mixture.

3. Chill.

TURKEY SPANISH RICE

2 servings of about 1 cup each
215 calories per serving

Onion, cut in pieces 1/4 cup
Green pepper, chopped 1/4 cup
Celery, sliced 2 tablespoons
Rice, uncooked 1/4 cup
Margarine 1/2 teaspoon
Tomatoes half of a 16-ounce can (about 1 cup)
Turkey, cooked, diced (from Braised Turkey Drumsticks, a previous recipe, step 6) 2/3 cup
Water 1/4 cup
Chili powder 1/4 teaspoon
Salt 1/16 teaspoon
Pepper dash
Bay leaf 1

1. Cook vegetables and rice in margarine in a small saucepan until onion begins to brown - about 4 minutes.

2. Break up large pieces of tomatoes. Add tomatoes and remaining ingredients to rice mixture.

3. Bring to a boil. Reduce heat, cover, and cook slowly until rice is tender - about 25 minutes. Stir as needed to prevent sticking.

4. Remove bay leaf.

RECIPES: SALADS

BEAN-VEGETABLE COMBO

2 servings of about 1 cup each
180 calories per serving with bean liquid
165 calories per serving with water

Onion, chopped 1/3 cup
Carrot, diced 1/2 cup
Bay leaf 1
Margarine 1 teaspoon
Cabbage, cut in 1-inch pieces 2 cups
Salt 1/4 teaspoon
Pepper dash
Garlic powder dash
Dry pea (navy) beans, cooked, unsalted, drained* 1 cup
Bean cooking liquid or water 2 tablespoons
Green pepper, finely chopped 1 tablespoon

1. Stir-fry onion, carrot, and bay leaf in margarine in hot frypan for 5 minutes.

2. Stir in cabbage. Sprinkle with seasonings. Cover and cook over low heat until cabbage is tender but crisp - about 5 minutes.

3. Add remaining ingredients. Heat to serving temperature - about 5 minutes. Stir as needed to prevent sticking.

4. Remove bay leaf.

*NOTE: 1 cup canned navy beans, drained, may be used in place of cooked dried beans; then omit salt in step 2. About 195 calories per serving with bean liquid; 180 with water.

CELERY SALAD

2 servings of about 2/3 cup each
50 calories per serving

Celery, thinly sliced 1 cup
Carrot, shredded 1/3 cup
Onion, chopped 1 tablespoon
Salad dressing, mayonnaise-type 1 tablespoon
Prepared mustard 1/2 teaspoon
Vinegar 1 teaspoon
Pepper dash

1. Mix celery, carrot, and onion.

2. Mix remaining ingredients. Stir into celery mixture.

3. Chill.

HOT POTATO SALAD

2 servings of about 1 cup each
235 calories per serving

Bacon slices 1/4 pound
Onion, chopped 1/4 cup
Flour 1 tablespoon
Sugar 2 teaspoons
Salt 1/8 teaspoon
Pepper dash
Water 1/2 cup
Vinegar 3 tablespoons
Potato, cooked, peeled, sliced 1 2/3 cups (2/3 pound as purchased-about 2 medium)

1. Cook bacon in frypan until crisp. Remove from pan and drain on paper towel. Crumble bacon. Discard bacon fat.

2. Cook onion in frypan until tender.

3. Mix flour, sugar, salt, and pepper. Stir into onion.

4. Gradually stir in water and vinegar. Cook, stirring constantly, until thickened - about 3 minutes.

5. Add potatoes and bacon. Mix gently. Heat to serving temperature over low heat - about 5 minutes.

MACARONI AND CHEESE SALAD

2 servings of 1 cup each
270 calories per serving

Elbow macaroni, cooked, unsalted drained (cooled to room temperature) 1 1/2 cups
Process American cheese, cut in small pieces 1/2 cup
Celery, sliced 1/3 cup
Onion, chopped 2 tablespoons
Salad dressing, mayonnaise-type 2 tablespoons
Vinegar 2 teaspoons
Pepper 1/8 teaspoon

1. Mix macaroni, cheese, celery, and onion.

2. Mix salad dressing, vinegar, and pepper thoroughly. Stir into macaroni mixture.

3. Chill.

POTATO SALAD

2 servings of about 3/4 cup each
160 calories per serving

Potatoes, cooked, peeled, diced 1 2/3 cups (2/3 pound as purchased-about 2 medium)
Celery, chopped 3 tablespoons
Onion, chopped 1 tablespoon
Salad dressing, mayonnaise-type 2 tablespoons
Prepared mustard 1/2 teaspoon
Salt 1/8 teaspoon
Pepper dash

1. Mix potatoes, celery, and onion.

2. Mix salad dressing, mustard, salt, and pepper. Stir lightly into potato mixture.

3. Chill.

RECIPES: SOUPS

PORK AND CABBAGE SOUP

2 servings of about 1 1/4 cups each
205 calories per serving

Defatted pork drippings (from Roast Pork Shoulder, a previous recipe, step 3) about 1 tablespoon
Cooked pork, diced (from Roast Pork Shoulder, step 4) 1 cup
Cabbage, coarsely shredded 2 cups
Boiling water 1 1/2 cups
Celery, sliced 1/3 cup
Green pepper, diced 1/4 cup
Salt 1/4 teaspoon
Pepper dash
Bay leaf 1

1. Heat pork drippings in saucepan.

2. Add pork and brown lightly.

3. Add cabbage and stir-fry for 2 minutes.

4. Stir in water and remaining ingredients. Return to a boil; reduce heat, cover, and simmer 25 minutes.

5. Remove bay leaf.

SPLIT PEA SOUP

4 servings of about 1 1/3 cups each
330 calories per serving

Dried split peas 1 3/4 cups
Onion, chopped 2/3 cup
Carrot, shredded 2/3 cup
Salt 1/2 teaspoon
Pepper 1/8 teaspoon
Oregano leaves 1/8 teaspoon
Bay leaf 1
Boiling water 4 1/2 cups

1. Add all ingredients to boiling water.

2. Return to a boil. Reduce heat, cover, and boil gently until peas are tender - about 40 minutes.

3. If necessary, uncover and cook, stirring occasionally, until desired thickness is obtained - about 5 minutes.

4. Remove bay leaf.

5. Serve half of the soup. Refrigerate remaining 2 2/3 cups for use at another meal.* The soup will keep 3 to 4 days in the refrigerator.

*NOTE: To reheat soup, stir in 1/4 cup water. Heat until soup starts to boil, stirring as needed to prevent sticking.

RECIPES: SANDWICHES

BARBECUE BEEF SANDWICH 2 sandwiches
405 calories per sandwich

Regular ground beef 1/2 pound
Tomato puree 1/3 cup
Onion, chopped 1/4 cup
Vinegar 2 tablespoons
Sugar 2 teaspoons
Dry mustard 1/4 teaspoon
Pepper dash
Hamburger rolls 2

1. Cook beef until lightly browned. Drain fat.

2. Mix in remaining ingredients except hamburger rolls.

3. Cover and cook over low heat for 20 minutes to blend flavors. Stir occasionally.

4. Spoon mixture onto bottom halves of rolls (about 1/2 cup per sandwich). Cover with top halves.

COTTAGE CHEESE-VEGETABLE SANDWICH

2 sandwiches
195 calories per sandwich with white bread
180 calories per sandwich with whole-wheat bread

Lowfat cottage cheese 1/2 cup
Carrot, shredded 2 tablespoons
Celery, chopped 1 tablespoon
Green pepper, chopped 1 tablespoon
Onion, very finely chopped 1 teaspoon
Pepper dash
Bread 4 slices

1. Mix all ingredients except bread.

2. Spread one-half of mixture on each of 2 bread slices. Top with remaining bread.

RECIPES: BREAD

CORNMEAL CHIPS

30 chips
15 calories per chip

Water 1/2 cup
Margarine 1 1/2 tablespoons
Chili powder 1/4 to 1/2 teaspoon, as desired
Garlic powder 1/8 to 1/4 teaspoon, as desired
Salt 1/8 teaspoon
Yellow cornmeal 2/3 cup

1. Preheat oven to 375F (moderate).

2. Lightly grease baking sheet.

3. Heat water, margarine, and seasonings to boiling. Remove from heat. Stir in cornmeal and mix well.

4. Divide dough into 30 portions using about 1 teaspoon dough each. Roll each portion into a ball about 3/4 inch in diameter.

5. Place balls on baking sheet, about 3 inches apart. Cover with wax paper and press with bottom of a glass until very thin, about 2 1/2 inches in diameter. Remove wax paper.

6. Bake until lightly browned and crisp - about 15 minutes.

7. Cool on rack. Store in airtight container.

CORNMEAL PANCAKES

6 pancakes
90 calories per pancake

Yellow cornmeal 1/3 cup
Flour 1/3 cup
Instant nonfat dry milk 2 tablespoons
Sugar 2 teaspoons
Baking powder 1 teaspoon
Salt 1/8 teaspoon
Egg 1 large
Water 1/3 cup
Margarine, melted 1 tablespoon

1. Mix dry ingredients.

2. Mix egg and water thoroughly. Stir into dry ingredients with margarine. Mix until dry ingredients are barely moistened. Batter will be lumpy.

3. For each pancake, pour batter onto hot griddle or frypan, using about 3 tablespoons batter. Cook until top is bubbly and edges begin to dry.

4. Turn and brown other side.

DROP BISCUITS (Using Biscuit Mix)

8 biscuits
95 calories per biscuit

Biscuit mix (a previous recipe) 1 1/2 cups
Water 1/3 cup

1. Preheat oven to 425F (hot).

2. Lightly grease baking sheet.

3. Stir mix and water together. Mix well.

4. Drop dough by tablespoon onto baking sheet to form 8 biscuits.

5. Bake until lightly browned - about 12 minutes.

MUFFINS (Using biscuit mix)

8 muffins
135 calories per muffin

Biscuit mix (a previous recipe) 1 3/4 cups
Sugar 2 tablespoons
Water 1/3 cup
Egg 1 large

1. Preheat oven to 400F (hot).

2. Lightly grease muffin tins.

3. Stir mix and sugar together.

4. Mix water and egg thoroughly; add to mix and sugar. Stir until dry ingredients are barely moistened. Batter will be lumpy.

5. Fill muffin tins two-thirds full.

6. Bake until lightly browned - about 20 minutes.

RECIPES: DESSERTS

APPLE COBBLER (Using Biscuit Mix)

4 servings of about 1/2 cup each
155 calories per serving

Cornstarch 1 tablespoon
Sugar 1 tablespoon
Ground cinnamon 1/8 teaspoon
Water 3/4 cup
Apples, tart, pared, sliced 2 medium
Biscuit mix (a previous recipe) 3/4 cup
Process American cheese, shredded 2 tablespoons
Water 3 tablespoons

1. Preheat oven to 400F (hot).

2. Mix cornstarch, sugar, and cinnamon in saucepan. Add 3/4 cup water and mix well. Add apples.

3. Cook over low heat, stirring occasionally, until liquid thickens and apples just begin to soften - about 6 minutes.

4. Pour into 1-quart casserole.

5. Stir biscuit mix and cheese together. Add 3 tablespoons water and mix well. Spread on top of apple mixture.

6. Bake until top is lightly browned - about 30 minutes.

BREAD PUDDING

4 servings of about 1/2 cup each
145 calories per serving using white bread
140 calories per serving using whole-wheat bread

Bread, cut in 1-inch pieces 1 1/2 cups, about 2 slices
Raisins 1/3 cup
Sugar 2 tablespoons
Ground cinnamon 3/4 teaspoon
Egg, slightly beaten 1 large
Vanilla 1/4 teaspoon
Reconstituted instant nonfat dry milk 1 1/4 cups

1. Place bread pieces in 1-quart casserole. Sprinkle with raisins.

2. Mix sugar and cinnamon. Stir into egg. Add vanilla.

3. Heat milk (do not boil). Stir warm milk into egg mixture slowly.

4. Pour mixture over bread.

5. Bake at 325F (slow oven) until tip of knife inserted into center comes out clean - about 40 minutes.

6. Serve warm or cold.

CARROT-RAISIN BARS

24 bars
60 calories per bar

Sugar 1/3 cup
Margarine, softened 1/3 cup
Egg 1 large
Vanilla 1 teaspoon
Water 1/4 cup
Flour 3/4 cup
Baking powder 1 teaspoon
Ground cinnamon 3/4 teaspoon
Salt 1/4 teaspoon
Quick-cooking rolled oats 1/2 cup
Raisins, chopped 1/4 cup
Carrot, shredded 1/2 cup

1. Preheat oven to 350F (moderate).

2. Lightly grease 8-inch by 8-inch baking pan.

3. Beat sugar and margarine with an electric mixer at medium speed until well-blended - about 2 minutes. Add egg and vanilla. Beat well. Mix in water.

4. Mix flour, baking powder, cinnamon, and salt. Add to egg mixture. Mix until blended.

5. Mix in oats, raisins, and carrot.

6. Spread dough in pan.

7. Bake until toothpick inserted into center comes out clean - about 25 minutes.

CHOCOLATE PUDDING (Using pudding mix)

2 servings of about 1/2 cup each
160 calories per serving

Pudding mix (a previous recipe) 1/2 cup
Cocoa 1 1/2 tablespoons
Sugar 1/2 tablespoon
Water 3/4 cup
Margarine 1 teaspoon
Vanilla 1/2 teaspoon

1. Stir mix, cocoa, and sugar together in saucepan. Add water and mix well.

2. Cook over medium heat, stirring constantly, until mixture just begins to boil - about 5 minutes. Remove from heat.

3. Stir in margarine and vanilla.

4. Pour pudding into bowl. Place wax paper directly on surface of pudding.

5. Chill.

PEANUT BUTTER SNACK LOAF (Using biscuit mix)

12 slices, about 1/2-inch thick each
175 calories per slice

Smooth peanut butter 1/2 cup
Sugar 1/2 cup
Egg 1 large
Water 1/2 cup
Vanilla 1 teaspoon
Biscuit mix (a previous recipe) 1 3/4 cups

1. Preheat oven to 350F (moderate).

2. Lightly grease 8-inch by 4-inch loaf pan.

3. Beat peanut butter and sugar with an electric mixer at medium speed until well blended - about 2 minutes.

4. Mix egg, water, and vanilla thoroughly. Stir into peanut butter mixture.

5. Add biscuit mix and beat just until smooth.

6. Pour into pan.

7. Bake until toothpick inserted into center of loaf comes out clean - about 40 minutes.

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