ThriftyMeals INSIDE FINAL

Recipes and Tips for 

Healthy,  Thri ty  Meals 

United  States  Depa tment  of  Ag icultu e 

Cente  fo  Nut ition Policy  and  P omotion 

Recipes and Tips for 

Healthy,  Thri ty  Meals 

FOREWORD 

The  essence  of  nutr t on  gu dance  s  to  prov de  the publ c  w th  the  best  nformat on  ava lable  to  ass st them  n  mak ng  w se  and  nutr t ous  food  cho ces  to susta n  l fe  and  good  health.  As  publ c  off c als  n  the U. S.  Department  of  Agr culture,  we  are  deeply concerned  that  Amer cans  not  only  have  enough  food but  also  that  the  publ c  has  enough  nformat on  to know  what  food  to  purchase  and  how  to  prepare  t. 

Wh le  a  healthy  d et  s  the  cornerstone  to  good health,  meet ng  that  goal  can  be  a  challenge.  That  s why  we  are  del ghted  to  offer  th s  publ cat on  to  the publ c.  Recipes  and  Tips  f r  Healthy,  Thrifty  Meals s more  than  a  cookbook.  The  book  prov des  bas c cook ng  and  food  safety  gu dance.  The  menus presented  here  conform  to  the  recommendat ons 

conta ned  n  the  D etary  u del nes  for  Amer cans and  the  USDA  Food  u de  Pyram d.  The  40  rec pes are  qu ck,  easy,  tasty  and  econom cal. 

We  hope  that  you  w ll  f nd  the  rec pes  and  other nformat on  prov ded  n  th s  book  useful.  At  the  back of  the  book  s  nformat on  on  how  to  get  more nutr t on  nformat on.  If  you  have  comments  or suggest ons,  let  us  hear  from  you. 

Shirley  R.  Watkins Rajen  S.  Anand,  Ph. D. Under  Secretary E ecutive  Direct r F d,  Nutriti n  and  Center  f r  Nutriti n  C nsumer  Services P licy  and  Pr m ti n 

1 

3 TABLE OF CONTENTS 

Introduct on    4 

T ps  for  healthy,  thr fty  meals 5 

Some  best  buys  for  cost  and  nutr t on   8 

T ps  for  healthy  cook ng    10 

Keep  your  fam lys  food  safe    11 

Menus  for  2  weeks  of  meals 13 

Rec pes    18 

Food  l sts  for  2  weeks  of  meals 69 

Rec pe  l st    74 

INTRODUCTION 

How  can  you  serve  healthy  meals  on  a  l m ted budget?  It  takes  some  t me  and  plann ng,  but  you and  your  fam ly  can  eat  better  for  less.  Th s  booklet can  help  you  save  money  as  you  prepare  healthy meals.  It  conta ns   T ps  for  plann ng,  shopp ng,  and  cook ng  healthy 

meals  on  a  t ght  budget  Sample  menus  for  2  weeks  for  breakfast,  lunch, 

d nner,  and  snacks  Rec pes  for  healthy,  thr fty  meals  L sts  of  the  foods  needed  for  each  weekly  menu 

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TIPS FOR HEALTHY, THRIFTY MEALS 

WHY PLAN MEALS? 

To  help  you  and  you  family  be  healthie . When  you plan  meals,  you  can  make  sure  you  nclude  enough foods  from  each  food  group.  Pay  spec al  attent on  to serv ng  enough  vegetables  and  fru ts  n  fam ly  meals. 

To  help  you  balance  meals. When  you  are  serv ng  a food  w th  a  lot  of  fat  or  salt,  you  can  plan  lowfat  or low- salt  foods  to  go  w th  t.  For  example,  ham  s h gh  n  salt.  If  you  have  ham  for  d nner,  you  also  can serve  a  salad  or  a  vegetable  that  doesnt  need  salt. 

To  save  money. If  you  plan  before  you  go  food shopp ng,  you  w ll  know  what  you  have  on  hand  and  what  you  need.  Also,  shopp ng  from  a  l st  helps you  avo d  expens ve  mpulse  purchases.  

To  save  time  and  effo t. When  you  plan  meals,  you have  foods  on  hand  and  make  fewer  tr ps  to  the grocery  store.  Plann ng  also  helps  you  make  

good  use  of  leftovers.  Th s  can  cut  your  cook ng  t me and  food  costs. 

TIPS FOR PLANNING 

Build  the  main  pa t  of  you  meal  a ound  ice, noodles,  o  othe  g ains.  Use  small  amounts  of  meat, poult y,  fish,  o  eggs.  

 For  example,  make  a  casserole  by  m x ng  r ce, vegetables,  and  ch cken.  Or  try  Beef- Noodle Casserole ( p.  22)  or  St r- Fr ed  Pork  and  Vegetables w th  R ce ( p.  26) . 

Add  va iety  to  family  meals.  In  addition  to  cooking family  favo ites,  t y  new,  low- cost  ecipes  o  food combinations.  

 For  example,  f  you  usually  serve  mashed  potatoes, try  Baked  Cr spy  Potatoes ( p.  49)  or  Potato  Salad (p.  58)  for  a  change. 

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ake  meals  easie  to  p epa e  by  t ying  new  ways  to  cook  foods.  

 For  example,  try  us ng  a  slow  cooker  or  crock- pot to  cook  stews  or  soups.  They  cook  foods  w thout constant  watch ng.  

Use  planned  leftove s  to  save  both  time  and  money.  

 For  example,  prepare  a  Beef  Pot  Roast ( p.  21) , serve  half  of  t,  and  freeze  the  rema n ng  half  to  use later.  You  also  can  freeze  extra  cooked  meats  and vegetables  for  soups  or  stews. 

Do  batch  cooking  when  you  food  budget  and time  allow.  

 For  example,  cook  a  large  batch  of  Baked Meatballs ( p.  20)  or  Turkey  Ch l  ( p.  39),  d v de  t nto  fam ly- s ze  port ons,  and  freeze  some  for  meals later  n  the  month. 

Plan  snacks  that  give  you  family  the  nut ients  they  need.  

 For  example,  buy  fresh  fru ts  n  season  l ke  apples or  peaches.  Dr ed  fru ts  l ke  ra s ns  or  prunes,  raw vegetables,  crackers,  and  whole  wheat  bread  are also  good  deas  for  snacks. 

TIPS FOR SHOPPING 

Befo e  you  go  shopping 

 Make  a  l st  of  all  the  foods  you  need.  Do  th s  n  your  k tchen  so  you  can  check  what  you  have on  hand.  Look  for  spec als  n  the  newspaper  ads  for  the 

stores  where  you  shop.  Look  for  coupons  for  foods  you  plan  to  buy.  

But  remember,  coupons  save  money  only  f  you need  the  product.  Also,  check  f  other  brands  are  on  sale,  too.  They  may  cost  even  less  than  the  one  w th  a  coupon. 

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While  you  shop 

 When  your  food  budget  allows,  buy  extra  lowcost,  nutr t ous  foods  l ke  potatoes  and  frozen orange  ju ce  concentrate.  These  foods  keep  well.  Compare  the  cost  of  conven ence  foods  w th  the 

same  foods  made  from  scratch.  Conven ence foods  are  products  l ke  fancy  baked  goods,  frozen meals,  and  vegetables  w th  season ngs  and  sauces. Most  of  these  cost  more  than  s m lar  foods prepared  at  home.  Also,  you  can  use  less  fat,  sugar,  and  salt  n  food  you  make  at  home.  Try  store  brands.  They  usually  cost  less  than  name 

brands,  but  they  taste  as  good  and  generally  have the  same  nutr t onal  value.  Take  t me  to  compare  fresh,  frozen,  and  canned 

foods  to  see  wh ch  s  cheapest.  Buy  whats  on spec al  and  whats  n  season.  Prevent  food  waste.  Buy  only  the  amount  that  your 

fam ly  w ll  eat  before  the  food  spo ls. 

Using  label  and  shelf  info mation 

 Read  the  Nutr t on  Facts  label  on  packaged  foods. Compare  the  amount  of  fat,  sod um,  calor es,  and other  nutr ents  n  s m lar  products.  Th s  can  help you  choose  foods  that  have  less  fat,  sod um  or calor es,  and  more  v tam ns,  m nerals,  and  f ber.   Use  date  nformat on  on  packages sell  by  and 

best  f  used  by  dates to  help  you  choose  the freshest  foods.  Look  for  the  un t  pr ce  to  compare  s m lar  foods.  

It  tells  you  the  cost  per  ounce,  pound,  or  p nt,  so youll  know  wh ch  brand  or  s ze  s  the  best  buy. Most  stores  show  the  un t  pr ce  on  a  shelf  st cker just  below  the  product. 

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8 SOME BEST BUYS FOR COST AND NUTRITION 

BREADS AND GRAINS Look  for  barga ns  on  day- old  bread  and  bakery  products. Buy  regular  r ce,  oatmeal,  and  gr ts  nstead  of  the  nstant  and  flavored  types. 

Try  whole- gra n  bread  and  brown  r ce  to  add  nutr ents  and  var ety  to  fam ly  meals. 

VEGETABLES AND SALADS Look  for  large  bags  of  frozen  vegetables.  They  may  be  barga ns  and  you  can cook  just  the  amount  you  need,  close  the  bag  t ghtly,  and  put  the  rest  back  n  the  freezer. 

Foods  at  salad  bars  can  be  costly.  Some  food  tems lettuce,  cabbage,  on ons, and  carrots usually  cost  less  n  the  produce  sect on  of  the  store  than  at  the salad  bar.  But  f  you  need  only  a  small  amount  of  a  vegetable,  buy ng  at  the salad  bar  can  save  money  f  t  reduces  the  amount  you  waste. 

FRUITS Buy  fresh  fru ts  n  season,  when  they  generally  cost  less. 

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MILK Nonfat  dry  m lk  s  the  least  expens ve  way  to  buy  m lk.  When  us ng  t  as  a beverage,  m x  t  several  hours  ahead  and  refr gerate  so  t  can  get  cold  before dr nk ng. 

Buy  fresh  m lk  n  large  conta ners ( gallon  or  1/ 2  gallon).  These  generally  cost  less  than  quarts. 

Buy  fat- free  or  lowfat  m lk  to  cut  the  amount  of  fat  n  your  fam lys  meals.  Note  that  ch ldren  under  2  years  of  age  should  be  g ven  only  whole  m lk. 

MEAT AND POULTRY Look  for  spec als  at  the  meat  counter.  Buy ng  cuts  of  meat  on  sale  can  mean  b g  sav ngs  for  you. 

Buy  chuck  or  bottom  round  roast  nstead  of  s rlo n.  These  cuts  have  less  fat  and  cost  less.  They  need  to  be  covered  dur ng  cook ng  and  cooked  longer  to make  the  meat  tender. 

Buy  whole  ch ckens  and  cut  them  nto  serv ng  s ze  p eces  yourself. 

DRY BEANS AND PEAS Use  these  somet mes  nstead  of  meat,  poultry,  or  f sh.  They  cost  less  and  prov de many  of  the  same  nutr ents.  They  are  also  lower  n  fat. 

BULK FOODS Buy  bulk  foods  when  they  are  ava lable.  They  can  be  lower  n  pr ce  than  s m lar foods  sold  n  packages.  Also,  you  can  buy  just  the  amount  you  need. 

9 

TIPS FOR HEALTHY COOKING 

 o  easy  on  fat,  sugar,  and  salt  n  prepar ng  foods. For  example,  make  Oven  Cr spy  Ch cken ( p.  37) nstead  of  fr ed  ch cken  or  make  Baked  Cod  w th Cheese ( p.  28)  nstead  of  fr ed  f sh.  You  dont  have to  leave  out  all  the  fat,  sugar,  or  salt just  l m t  the amount  you  use.   Flavor  foods  w th  herbs,  sp ces,  and  other  lowfat 

season ngs  nstead  of  us ng  r ch  sauces  and  gravy. Look  for  deas  about  what  season ngs  to  use  n some  of  the  rec pes  n  th s  booklet,  l ke  Baked Meatballs ( p.  20),  Baked  Sp cy  F sh ( p.  29),  and Turkey  Ch l  ( p.  39) .  Make  homemade  desserts  somet mes  to  save 

money  and  serve  add t onal  healthy  foods  to  the  fam ly.  For  example,  try  a  fru t  cr sp,  l ke Peach- Apple  Cr sp ( p.  65),  or  a  pudd ng  l ke  R ce  Pudd ng ( p.  67) . 

 Remove  sk n  from  poultry  before  cook ng  to  lower the  fat  content.  For  example,  try  Baked  Ch cken Nuggets ( p.  34),  Ch cken  and  Vegetables ( p.  36),  or  Oven  Cr spy  Ch cken ( p.  37) .  Always  follow  food  safety  rules  n  the  k tchen  

to  make  sure  that  the  food  you  prepare  for  your fam ly  s  safe.  See  the  next  page. 

10 

KEEP YOUR FAMILYS FOOD SAFE 

Clean wash  hands  and  su faces  often: 

 Always  wash  hands  w th  soap  and  warm  runn ng water  before  handl ng  food.  Always  wash  cutt ng  boards,  kn ves,  utens ls, 

d shes,  and  countertops  used  to  cut  meat  w th soapy,  hot  water  r ght  away before  you  use  them for  other  foods.  Cons der  us ng  paper  towels  to  clean  up  k tchen 

surfaces.  If  you  use  cloth  towels,  d shcloths,  or sponges,  wash  them  often,  and  every  t me  they have  touched  raw  meat,  poultry,  or  seafood  ju ces. Use  hot  soapy  water  or  the  hot  water  cycle  of  the wash ng  mach ne. 

Sepa ate dont  c oss  contaminate: 

 Store  raw  meat,  ch cken,  turkey,  and  seafood  n  a  sealed,  wrapped  conta ner  n  the  refr gerator.  Keep  raw  meat,  ch cken,  turkey,  and  seafood  away 

from  foods  that  w ll  not  be  cooked  and  foods  that are  already  cooked. 

 Never  place  cooked  food  on  a  plate  or  cutt ng board  that  prev ously  held  raw  meat,  ch cken, turkey,  or  seafood. 

Cook cook  to  p ope  tempe atu es: 

 Use  a  food  thermometer  to  make  sure  meats, ch cken,  turkey,  f sh,  and  casseroles  are  cooked  to a  safe  nternal  temperature.   Cook  roasts  and  steaks  to  at  least  145 F.    Cook  ground  meat  to  at  least  160 F.    Cook  whole  ch cken  or  turkey  to  180 F.  Cook  eggs  unt l  the  yolk  and  wh te  are  f rm,  not 

runny.  Dont  use  rec pes  n  wh ch  eggs  rema n  raw or  only  part ally  cooked.  Cook  f sh  unt l  t  flakes  eas ly  w th  a  fork. 

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Chill ef ige ate  p omptly: 

 Thaw  frozen  foods  n  the  refr gerator,  not  on  the k tchen  counter.  You  can  also  thaw  foods  under cold  water,  chang ng  the  water  every  30  m nutes. Or,  use  a  m crowave  oven.  Refr gerate  or  freeze  leftover  foods  r ght  away. 

Meat,  ch cken,  turkey,  seafood,  and  egg  d shes should  not  s t  out  at  room  temperature  for  more than  2  hours.  D v de  large  amounts  of  leftovers  nto  small, 

shallow  conta ners  for  qu ck  cool ng  n  the refr gerator.   Keep  your  refr gerator  at  40 F  or  below.  Dont 

pack  the  refr gerator.  Cool  a r  needs  to  c rculate  to  keep  food  safe. 

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MENUS 

These  menus  are  not  r g d  gu des  and  can  be  used  n any  order.  They  g ve  suggest ons  for  thr fty  food cho ces  and  healthy  ways  to  prepare  foods.  The  foods used  n  the  menus  are  a  var ety  of  commonly  eaten meats,  m lk  products,  vegetables,  fru ts,  gra n products,  and  m xed  d shes.  

The  da ly  menus  show  how  you  can  comb ne  a larger  amount  of  less  expens ve  foods,  such  as  dry beans  and  gra n  products,  w th  a  smaller  amount  of 

meats,  poultry,  and  f sh.  Some  conven ence  or  readyto- eat  food  tems  are  ncluded  n  the  menus. However,  many  of  the  foods  are  prepared  from scratch  to  keep  cost  as  low  as  poss ble. 

These  menus  and  rec pes  are  des gned  for  a  healthy four- person  fam ly.  The  amount  l sted  after  each  food tem  s  the  total  amount for  a  fam ly  w th  two  adults and  two  ch ldren  6  to  11  years  old. 

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WEEK 1. MENUS FOR A FAMILY OF FOUR 14 

BREAKFAST 

Orange  ju ce ( 3  c) Ready- to- eat  

cereal ( 3  c  flakes) Toasted  Engl sh 

muff n ( 4) 1%  lowfat  m lk ( 2  c) 

Orange  ju ce ( 3  c) Banana ( 4) Bagel ( 4) Margar ne ( 4  tsp) 1%  lowfat  m lk ( 2  c) 

Orange  ju ce ( 3  c) 

Cooked  ice  ce eal 

Bagel ( 4) Margar ne ( 4  tsp) 

Orange  ju ce ( 3  c) Scrambled  eggs ( 4) Hash  brown 

potatoes ( 2  c) 1%  lowfat  m lk ( 2  c) 

Orange  ju ce ( 3  c) Ready- to- eat  cereal 

(3  c  flakes) Engl sh  muff n ( 4) Margar ne ( 4  tsp) 1%  lowfat  m lk ( 2  c) 

Orange  ju ce ( 3  c) 

Baked  F ench  toast 

C nnamon  sugar topp ng ( 4  tsp) 1%  lowfat  m lk ( 2  c) 

Orange  ju ce ( 3  c) 

Baked  potato  cakes 

Wh te  toast  (4  sl ces) 1%  lowfat  m lk ( 2  c) 

LUNCH 

Tu key  patties 

Hamburger  bun ( 4) Orange  ju ce ( 3  c) Coleslaw ( 2  c) 1%  lowfat  m lk ( 2  c) 

C ispy  chicken Potato  salad O ange  gelatin 

salad 

Peaches,  canned ( 1  c) 

Rice  pudding Tu key  chili 

Macaron  ( 2  c) 

Peach- apple  c isp 

1%  lowfat  m lk ( 2  c) Orange  ju ce ( 3  c) 

Turkey  ham ( 11  oz, 2  tbsp  salad dress ng) sandw ches ( 4) 

Baked  beans 

Banana  sl ces ( 2  c) 

Oatmeal  cookies 

Orange  ju ce ( 3  c) 1%  lowfat  m lk ( 2  c) 

Potato  soup 

Snack  crackers, low  salt ( 5  each) 

Tuna  pasta  salad 

Orange  sl ces ( 2  c) 

Oatmeal  cookies 

1%  lowfat  m lk ( 2  c) 

Potato  soup 

Snack  crackers, low  salt ( 5  each) Apple  orange  sl ces 

(2  apples,  2  oranges) ( 2  c) 

Rice  pudding 

1%  lowfat  m lk ( 2  c) Baked  f sh ( 12  oz, 

4  tbsp  salad dress ng) sandw ches ( 4) 

C ispy  potatoes aca oni  salad 

Melon ( 1- 1/ 3  c) Orange  ju ce ( 3  c) 1%  lowfat  m lk ( 2  c) 

MONDAY TUESDAY WEDNESDAY THURSDAY FRIDAY SATURDAY SUNDAY 

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15 

DINNER 

Beef- noodle casse ole 

L ma  beans ( 2  c) Banana  orange 

salad ( 2  bananas, 2  oranges) ( 2  c) 1%  lowfat  m lk ( 2  c) 

Tu key  sti  f y 

Steamed  r ce ( 3  c) Wh te  bread  

(4  sl ces) 

Peach- apple  c isp 

1%  lowfat  m lk ( 2  c) 

Baked  cod w/ cheese Scalloped  potatoes 

Sp nach ( 1- 1/ 3  c) Margar ne ( 4  tsp) Chocolate  pudd ng 

(2  c) 

Beef  pot  oast  

Noodles ( 4  c) Peas  and  carrots ( 1  c) Orange  sl ces ( 2  c) B scu ts ( 8) Margar ne ( 4  tsp) 

Rice  pudding 

1%  lowfat  m lk ( 2  c) 

Beef  pot  oast ( 12  oz) 

Noodles ( 4  c) reen  beans  

(1- 1/ 3  c) Leaf  lettuce  

(1- 1/ 3  c) Salad  dress ng  

(4  tbsp) 

Rice  pudding 

1%  lowfat  m lk ( 2  c) 

Saucy  beef  pasta 

Wh te  bread ( 4) Canned  pears ( 2  c) Orange  ju ce ( 3  c) 1%  lowfat  m lk ( 2  c) 

Tu key- cabbage casse ole ( 8  c) 

Orange  sl ces ( 2  c) Wh te  bread  

(2  sl ces) 

Chickpea  dip 

1%  lowfat  m lk ( 2  c) 

SNACK 

Wh te  bread  (4  sl ces) 

Chickpea  dip 

Lemonade ( 4  c) Orange  ju ce ( 3  c) C ispy  potatoes Lemonade ( 4  c) B scu ts ( 8) 

Margar ne ( 4  tsp) Lemonade ( 4  c) 

Lemonade ( 4  c) 

MONDAY TUESDAY WEDNESDAY THURSDAY FRIDAY SATURDAY SUNDAY 

Rec pes  are  prov ded  for  foods  n  bold  typeface. 

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WEEK I1. MENUS FOR A FAMILY OF FOUR 

BREAKFAST 

Orange  ju ce ( 3  c) Hash  brown 

potatoes ( 2  c) B scu ts ( 8) Margar ne ( 4  tsp) Jelly ( 8  tbsp) 

Orange  ju ce ( 3  c) Ready- to- eat 

cereal  (3  c  toasted  oats) Wh te  toast  

(4  sl ces) Margar ne ( 8tsp) 1%  lowfat  m lk ( 2c) 

Orange  ju ce ( 3  c) Bananas ( 1/ 2  c) Ready- to- eat 

cereal  (3  c  toasted  oats) Wh te  toast  

(4  sl ces) Jelly ( 8  tbsp) 1%  lowfat  m lk ( 2  c) 

Orange  ju ce ( 3  c) 

Cooked  ice  ce eal 

Wh te  toast  (4  sl ces) Margar ne ( 8  tsp) 1%  lowfat  m lk ( 2  c) 

Orange  ju ce ( 3  c) Ready- to- eat 

cereal  (3  c  toasted  oats) Wh te  toast  

(4  sl ces) Margar ne ( 4  tsp) 1%  lowfat  m lk ( 2  c) 

Orange  ju ce ( 3  c) Scrambled  eggs  

(2  c) Turkey  ham ( 11  oz) Bagels ( 4) 1%  lowfat  m lk ( 2  c) 

Orange  ju ce ( 3  c) Melon ( 1- 1/ 3  c) Pancakes ( 12) Pancake  syrup  

(8  tbsp) 1%  lowfat  m lk ( 2  c) 

LUNCH 

Chicken  and vegetables Scalloped  potatoes 

rapes ( 12  oz) Whole  wheat  bread 

(4  sl ces) Margar ne ( 4  tsp) 

Peach  cake 

1%  lowfat  m lk ( 2  c) 

Pizza  meat  loaf 

Noodles ( 4  c) Margar ne ( 8  tsp) Orange  sl ces ( 2  c) 1%  lowfat  m lk ( 2  c) 

Tuna  maca oni salad 

Wh te  bread  (4  sl ces) Margar ne ( 4  tsp) Apple  sl ces ( 2  c) 1%  lowfat  m lk ( 2  c) Cocoa  dr nk  m x 

(2  oz) Hamburger ( 12  oz) 

sandw ches ( 4) 

Ranch  beans O ange  gelatin 

salad 

Banana  sl ces ( 1/ 2  c) 1%  lowfat  m lk ( 2  c) 

Baked  chicken nuggets Shoest ing  potatoes 

Macaron  ( 5  c) Margar ne ( 4  tsp) 

O ange  gelatin salad 

1%  lowfat  m lk ( 2  c) 

Chicken  noodle soup 

B scu ts ( 8) Canned  peaches  

(2  c) Orange  ju ce ( 3  c) 1%  lowfat  m lk ( 2  c) Cocoa  dr nk  m x  

(2  oz) Meatball ( 12) 

sandw ches ( 4) rapes ( 12  oz) 

Suga  cookies 

1%  lowfat  m lk ( 2  c) Orange  ju ce ( 3  c) 

MONDAY TUESDAY WEDNESDAY THURSDAY FRIDAY SATURDAY SUNDAY 

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17 

DINNER 

Southweste n salad 

Steamed  r ce ( 6  c) Apple  orange 

salad ( 2  apples, 2  oranges) ( 2  c) Margar ne ( 4  tsp) 1%  lowfat  m lk ( 2  c) 

Spanish  baked  fish 

Steamed  r ce ( 6  c) Peas ( 1- 1/ 3  c) Whole  wheat 

bread ( 4  sl ces) Margar ne ( 8  tsp) 

Peach  cake 

1%  lowfat  m lk ( 2  c) 

Sti -f ied  po k  and vegetables  with 

ice 

D nner  rolls ( 4) Margar ne ( 4  tsp) Mandar n  oranges 

(2  c) 1%  lowfat  m lk ( 2  c) 

Baked  ch cken  (10  oz) Mash  potatoes  

(6  c) reen  beans  

(1- 1/ 2  c) Wh te  bread  

(4  sl ces) Margar ne  

(5- 1/ 3  tbsp) Orange  sl ces ( 2  c) 1%  lowfat  m lk ( 2  c) 

Baked  spicy  fish 

Noodles ( 4  c) Peas  and  carrots 

(10  oz) Wh te  bread  

(4  sl ces) Margar ne ( 8  tsp) 

Chocolate  ice pudding 

1%  lowfat  m lk ( 2  c) 

Baked  meatballs 

Spaghett  and sauce ( 5  c) Leaf  lettuce ( 2  c) Salad  dress ng  

(4  tbsp) French  bread  

(4  sl ces) 1%  lowfat  m lk ( 2  c) 

Cheese- stuffed potatoes 

Macaron  ( 5  c) Peas ( 1- 1/ 3  c) Margar ne ( 8  tsp) Orange  sl ces ( 2  c) 1%  lowfat  m lk ( 2  c) 

SNACK 

Popcorn ( 6  c) Shoest ing potatoes 

Fru t  dr nk ( 4  c) Popcorn ( 6  c) 

Orange  ju ce ( 3  c) Chocolate  ice pudding Baked  French  fr es 

(11  oz) Fru t  dr nk ( 4  c) 

Ice  m lk  fudges cle (4) Popcorn ( 6  c) 

Fru t  dr nk ( 4  c) 

MONDAY TUESDAY WEDNESDAY THURSDAY FRIDAY SATURDAY SUNDAY 

Rec pes  are  prov ded  for  foods  n  bold  typeface. 

RECIPES 

The  follow ng  40  rec pes  were  developed  for  the  2  sample  weekly  menus.  Many  of  them  comb ne larger  amounts  of  less  expens ve  foods  w th  smaller amounts  of  moderately  pr ced  foods.  They  also  show how  you  can  prepare  tasty,  healthy  meals  w th  less fat,  sugar,  and  salt.  Serve  these  rec pes  along  w th  the other  foods  l sted  n  each  menu.  You  can  also  serve them  n  meals  w th  other  foods  your  fam ly  l kes. 

Each  ecipe  lists  

 ngred ents  and  preparat on  nstruct ons,  the  number  of  serv ngs  t  w ll  make,   the  s ze  of  each  serv ng,   the  amount  of  preparat on  t me,  the  amount  of  cook ng  t me,  and  the  calor es,  total  fat,  saturated  fat,  cholesterol, 

and  sod um  n  a  serv ng. 

18 

MAIN DISHES 

BEEF AND PORK 

BAKED MEATBALLS 

4  Servings,  ab ut  3  meatballs  each,  plus  4  servings f r  an ther  meal 

On ons,  m nced 1/ 4  cup Vegetable  o l 1  tablespoon Lean  ground  beef 2  pounds Eggs 2 Bread  crumb 3/ 4  cup Whole  m lk 1/ 2  cup Salt 1/ 8  teaspoon Pepper 1/ 2  teaspoon On on  powder 2  teaspoons 

arl c  powder 1/ 2  teaspoon 

PREPARATION TIME: 15 MINUTES COOKING TIME: 10 TO 12 MINUTES 

1. Preheat  oven  400  F.  rease  bak ng  sheet  l ghtly w th  o l. 2. Add  1  tablespoon  o l  and  on ons  to  small  sk llet. 

Cook  over  med um  heat,  unt l  tender,  about  3  m nutes. 3. M x  rema n ng  ngred ents  together  n  bowl;  add 

on ons.  M x  unt l  blended,  us ng  a  large  serv ng spoon. 4. Shape  beef  m xture  nto  1-  to  2- nch  meatballs; 

place  on  bak ng  sheet. 5. Bake  unt l  thoroughly  cooked,  about  10  to  

12  m nutes. 

N te:  Serve  with  spaghetti  sauce  and  in  the meatball  sandwich. 

PER SERVING: 

Calor es 345 Total  fat 21  grams Saturated  fat 7  grams Cholesterol 142  m ll grams Sod um 224  m ll grams 

20 

BEEF POT ROAST 

4  Servings,  ab ut  3  unces  beef  each,  plus  4 servings  f r  an ther  meal 

On on,  chopped 1/ 2  cup Water 2  tablespoons Beef  chuck  roast,  boneless 2- 1/ 2  pounds Hot  water 2  cups Beef  bou llon 1  cube Orange  ju ce 2  tablespoons 

round  allsp ce 1/ 4  teaspoon Pepper 1/ 8  teaspoon 

PREPARATION TIME: 20 MINUTES COOKING TIME: 2 HOURS 

1. S mmer  on on  unt l  tender  n  2  tablespoons water  n  heavy,  deep  sk llet. 2. Add  roast  to  sk llet;  brown  on  s des. 3. Comb ne  beef  bou llon  cube  w th  2  cups  hot 

water;  st r  unt l  d ssolved. 4. Comb ne  orange  ju ce,  allsp ce,  pepper,  and  beef 

broth.  Pour  over  meat.  Cover  and  s mmer,  about  2  hours. 

PER SERVING: 

Calor es 220 Total  fat 9  grams Saturated  fat 3  grams Cholesterol 91  m ll grams Sod um 264  m ll grams 

21 

BEEF- NOODLE CASSEROLE 

4  Servings,  ab ut  2  cups  each 

Lean  ground  beef 1  pound On ons,  chopped  f nely 1/ 2  cup Bo l ng  water 3  quarts Noodles,  yolk- free,  enr ched,  uncooked 2- 3/ 4  cups Tomato  soup,  condensed 1  10- 3/ 4- ounce  can Water 1- 1/ 4  cups Pepper 1/ 8  teaspoon Bread  crumbs 1  cup 

PREPARATION TIME: 20 MINUTES COOKING TIME: 30 MINUTES 

1. Brown  beef  and  on ons  n  hot  sk llet;  dra n. 2. Place  water  n  large  saucepan;  br ng  to  roll ng 

bo l.  Cook  noodles  n  bo l ng  water  for  10 m nutes;  dra n  and  set  as de. 3. Comb ne  soup,  water,  and  pepper.  St r  nto 

cooked  meat.  Add  cooked  noodles  to  meat m xture.  St r  gently  to  avo d  tear ng  the  noodles. 4. Spoon  beef- noodle  m xture  nto  9-  by  13- nch 

bak ng  pan.  Spr nkle  bread  crumbs  over  beef- noodle  m xture. 5. Bake,  uncovered,  at  300  F,  about  30  m nutes. 

PER SERVING: 

Calor es 595 Total  fat 18  grams Saturated  fat 6  grams Cholesterol 86  m ll grams Sod um 575  m ll grams 

22 

PIZZA MEAT LOAF 

4  Servings,  ab ut  1/ 4  l af  each 

round  turkey 1  pound Spaghett  sauce 3/ 4  cup Mozzarella  cheese,  part- sk m 1/ 4  cup 

reen  peppers,  chopped 1/ 2  cup On on,  m nced 1/ 4  cup 

PREPARATION TIME: 15 MINUTES CONVENTIONAL COOKING TIME: 20 MINUTES MICROWAVE COOKING TIME: 8 MINUTES 

1. L ghtly  grease  9- nch  p e  plate  w th  vegetable o l.  Pat  turkey  nto  p e  plate. 

CONVENTIONAL  METHOD 1. Place  turkey  n  350  F  oven;  bake  unt l  turkey 

no  longer  rema ns  p nk,  about  17  to  20  m nutes. MICROWAVE  METHOD 

1. Cover  turkey  w th  waxed  paper. 2. Cook  on  h gh;  rotate  plate  1/ 4  turn  after  3 

m nutes.  3. Cook  unt l  turkey  no  longer  rema ns  p nk,  about 

5  more  m nutes.  Dra n. TO  COMPLETE  COOKIN 1. Top  baked  turkey  w th  spaghett  sauce,  cheese, 

and  vegetables. 2. Return  turkey  to  e ther  the  convent onal  oven  or 

the  m crowave  oven  and  heat  unt l  cheese  s melted,  about  1  to  2  m nutes. 

PER SERVING: 

Calor es 255 Total  fat 14  grams Saturated  fat 4  grams Cholesterol 88  m ll grams Sod um 376  m ll grams 

23 

SAUCY BEEF PASTA 

4  Servings,  ab ut  1- 1/ 2  cups  each 

Water 1/ 2  cup reen  beans,  frozen 1/ 2  10- ounce  package On ons,  m nced 1/ 2  cup Lean  ground  beef 1  pound +  6  ounces Noodles,  yolk- free,  enr ched,  uncooked 6- 3/ 4  cups Cold  water 2  cups Beef  bou llon 2  cubes Flour 1/ 3  cup  Pepper 1/ 4  teaspoon Dry  parsley  flakes 1  teaspoon 

arl c  powder 1/ 2  teaspoon On on  powder 1  teaspoon 

PREPARATION TIME: 25 MINUTES COOKING TIME: ABOUT 35 MINUTES 

1. Place  1/ 2  cup  of  water  n  saucepan.  Cover  and  br ng  to  bo l.  Add  green  beans,  lower  heat,  and  s mmer  unt l tender,  about  5  m nutes.  Dra n. 2. Place  on ons  and  ground  beef  n  sk llet.  Cook  over 

med um  heat;  st r  occas onally.  Cook  unt l  beef  no  longer rema ns  p nk,  about  5  to  10  m nutes.  Dra n  fat  off. 3. Cook  noodles  accord ng  to  package  nstruct ons.  Dra n. 4. Comb ne  cold  water  and  flour;  st r  unt l  smooth.  Add 

flour  m xture  and  beef  bou llon  cubes  to  ground  beef. Cook,  st rr ng  frequently  unt l  m xture  has  th ckened  and  bou llon  cubes  have  d ssolved,  about  4  m nutes. 5. Add  cooked  green  beans,  cooked  noodles,  pepper, 

parsley  flakes,  garl c  powder,  and  on on  powder  to  ground  beef  m xture;  st r  to  comb ne.  6. Place  beef  m xture  n  8-  by  12- nch  bak ng  pan;  cover  and  bake 

n  350  F  oven  unt l  thoroughly  heated,  about  15  m nutes. 

PER SERVING: 

Calor es 605 Total  fat 22  grams Saturated  fat 8  grams Cholesterol 120  m ll grams Sod um 405  m ll grams 

24 

SOUTHWESTERN SALAD 

4  Servings,  ab ut  1/ 2  cup  beef  mi ture,  1/ 2  cup lettuce  and  cheese  mi ture  each 

On ons,  chopped 1/ 2  cup Lean  ground  beef  1  pound Ch l  powder 1  tablespoon Dry  oregano 2  teaspoons 

round  cum n 1/ 2  teaspoon Canned  k dney  beans,  red,  dra ned 1  cup Canned  ch ckpeas,  dra ned 1  15- ounce  can Tomato,  d ced 1  med um Lettuce 2  cups Cheddar  cheese 1/ 2  cup 

PREPARATION TIME: 15 MINUTES COOKING TIME: 10 TO 15 MINUTES 

1. Cook  ground  beef  and  on ons  n  a  large  sk llet unt l  the  beef  no  longer  rema ns  p nk.  Dra n. 2. St r  ch l  powder,  oregano,  and  cum n  nto  beef 

m xture;  cook  for  1  m nute. 3. Add  beans,  ch ckpeas,  and  tomatoes.  M x  gently 

to  comb ne. 4. Comb ne  lettuce  and  cheese  n  large  serv ng 

bowl.  Port on  lettuce  and  cheese  onto  4  plates. Add  1  cup  of  beef  m xture  on  top  of  lettuce  and cheese. 

N te:  Garbanz  bean  is  an ther  name  f r chickpea. 

PER SERVING: 

Calor es 485 Total  fat 22  grams Saturated  fat 9  grams Cholesterol 98  m ll grams Sod um 411  m ll grams 

25 

STIR- FRIED PORK AND VEGETABLES WITH RICE 

4  Servings  f  p rk  and  vegetables,  ab ut  1/ 2  cup each.  4  Servings  f  c ked  rice,  ab ut  2  cups  each 

Ch cken  broth,  reduced  sod um 2  cups Hot  water 2  cups R ce,  uncooked 2  cups Vegetable  o l 2  tablespoons Broccol  cuts,  frozen 2  cups Carrots,  cleaned,  sl ced  th nly 1  cup On ons,  m nced 1/ 4  cup 

arl c  powder 1  teaspoon Canned  mushrooms,  dra ned 1/ 2  cup 

round  pork 1  pound +  7  ounces Soy  sauce 4  tablespoons 

PREPARATION TIME: 20 MINUTES COOKING TIME: 25 TO 30 MINUTES 

1.  Heat  broth  and  water  to  a  bo l  n  sauce  pan; add  r ce  and  return  to  bo l.  Reduce  heat  to  low and  s mmer  unt l  tender,  about  15  m nutes. 

2.  Heat  1  tablespoon  of  o l  n  sk llet.  Add  broccol , carrots,  on ons,  and  garl c  powder.  Cook  unt l cr sp- tender,  about  5  m nutes.  Remove  from sk llet.  Add  mushrooms.  Cook  for  1  m nute  and set  as de. 3.  Heat  second  tablespoon  of  o l  n  sk llet.  Add 

pork;  cook  unt l  pork  no  longer  rema ns  p nk. Dra n  l qu d. 4.  Add  soy  sauce  and  st r  unt l  m xed;  add 

vegetables  to  pork  m xture.  Cook  unt l  heated, about  1  to  2  m nutes. 5.  Serve  pork  m xture  over  cooked  r ce. 

N te:  S dium  level  can  be  reduced  fr m  799 milligrams  t  532  milligrams  by  reducing  s y  sauce fr m  4  t  2  tablesp ns. 

PER SERVING: 

Calor es 860 Total  fat 33  grams Saturated  fat 10  grams Cholesterol 108  m ll grams Sod um 799  m ll grams 

26 

MAIN DISHES 

FISH 

BAKED COD WITH CHEESE 

4  Servings,  ab ut  3  unces  each 

Cod  f llets,  fresh  or  frozen 1  pound Cheddar  cheese,  shredded 4  tablespoons 

PREPARATION TIME: 7 MINUTES COOKING TIME: 15 MINUTES 

1. Thaw  cod  accord ng  to  package  d rect ons. 2. Prepare  cod  accord ng  to  package  d rect ons. 3. After  cod  s  fully  cooked,  spr nkle  cheese  on 

cod.  Return  cod  to  oven  to  melt  cheese,  about  3  to  5  m nutes. 

PER SERVING: 

Calor es 155 Total  fat 5  grams Saturated  fat 3  grams Cholesterol 65  m ll grams Sod um 160  m ll grams 

28 

BAKED SPICY FISH 

4  Servings,  ab ut  3  unces  each 

Cod  f llets,  fresh  or  frozen 1  pound Papr ka 1/ 4  teaspoon 

arl c  powder 1/ 4  teaspoon On on  powder 1/ 4  teaspoon Pepper 1/ 8  teaspoon 

round  oregano 1/ 8  teaspoon round  thyme 1/ 8  teaspoon Lemon  ju ce 1  tablespoon Margar ne,  melted 1- 1/ 2  tablespoons 

PREPARATION TIME: 15 MINUTES COOKING TIME: 25 MINUTES 

1.  Thaw  frozen  f sh  accord ng  to  package d rect ons. 2.  Preheat  oven  to  350  F. 3.  Separate  f sh  nto  four  f llets  or  p eces.  Place  f sh 

n  ungreased  13-  by  9-  by  2- nch  bak ng  pan. 4.  Comb ne  papr ka,  garl c  and  on on  powder, 

pepper,  oregano,  and  thyme  n  small  bowl. Spr nkle  season ng  m xture  and  lemon  ju ce evenly  over  f sh.  Dr zzle  margar ne  evenly  over f sh. 5.  Bake  unt l  f sh  flakes  eas ly  w th  a  fork,  about 

20  to  25  m nutes. 

PER SERVING: 

Calor es 140 Total  fat 5  grams Saturated  fat 1  gram Cholesterol 51  m ll grams Sod um 123  m ll grams 

29 

SPANISH BAKED FISH 

4  Servings,  ab ut  3  unces  each 

Perch  f llets,  fresh  or  frozen 1  pound Tomato  sauce 1  cup On ons,  sl ced 1/ 2  cup 

arl c  powder 1/ 2  teaspoon Ch l  powder 2  teaspoons Dr ed  oregano  flakes 1  teaspoon 

round  cum n 1/ 8  teaspoon 

PREPARATION TIME: 15 MINUTES COOKING TIME: ABOUT 10 TO 20 MINUTES 

1. Thaw  frozen  f sh  accord ng  to  package d rect ons. 2. Preheat  oven  to  350  F.  L ghtly  grease  bak ng 

d sh. 3. Separate  f sh  nto  four  f llets  or  p eces.  Arrange 

f sh  n  bak ng  d sh. 4. M x  rema n ng  ngred ents  together  and  pour 

over  f sh. 5. Bake  unt l  f sh  flakes  eas ly  w th  fork,  about  

10  to  20  m nutes. 

PER SERVING: 

Calor es 135 Total  fat 1  gram Saturated  fat Trace Cholesterol 104  m ll grams Sod um 448  m ll grams 

30 

TUNA MACARONI SALAD 

4  Servings,  ab ut  1- 1/ 2  cups  each 

Elbow  macaron ,  uncooked 1  cup Canned  tuna,  water- pack,  dra ned 2  6- ounce  cans Eggs,  hard  cooked,  f nely  d ced 4 Celery,  chopped 1/ 4  cup Carrots,  grated 3/ 4  cup Salad  dress ng,  mayonna se- type 1/ 2  cup On on,  m nced 2  tablespoons Pepper 1/ 4  teaspoon 

PREPARATION TIME: 15 MINUTES COOKING TIME: 8 TO 10 MINUTES 

1.  Place  water  n  large  saucepan  and  br ng  to  bo l. Add  macaron  and  cook  unt l  tender,  about  6  to 8  m nutes.  Dra n. 2.  Comb ne  macaron ,  tuna,  eggs,  celery,  and 

carrots  n  a  large  bowl. 3.  St r  together  salad  dress ng,  on on,  and  pepper. 

Spoon  dress ng  over  salad;  toss  unt l  evenly comb ned. 4.  Ch ll  unt l  ready  to  serve. 

PER SERVING: 

Calor es 520 Total  fat 30  grams Saturated  fat 5  grams Cholesterol 237  m ll grams Sod um 509  m ll grams 

31 

TUNA PASTA SALAD 

4  Servings,  ab ut  1- 1/ 2  cups  each 

Macaron ,  uncooked 2  cups Tuna,  canned,  water- pack 2  6- 1/ 2- ounce  cans Zucch n ,  chopped 1/ 2  cup Carrots,  sl ced 1/ 4  cup On ons,  d ced 1/ 3  cup Salad  dress ng,  mayonna se- type1/ 4  cup 

PREPARATION TIME: 25 MINUTES COOKING TIME: 8 MINUTES 

1. Cook  macaron  accord ng  to  package  d rect ons. Dra n. 2. Dra n  tuna. 3. Wash  vegetables.  Chop  zucch n ;  sl ce  carrots 

nto  th n  sl ces;  d ce  on ons. 4. M x  macaron ,  tuna,  and  vegetables  together  n 

m x ng  bowl.  St r  n  salad  dress ng. 5. Ch ll  unt l  ready  to  serve. 

PER SERVING: 

Calor es 405 Total  fat 13  grams Saturated  fat 2  grams Cholesterol 25  m ll grams Sod um 360  m ll grams 

32 

MAIN DISHES 

POULTRY 

BAKED CHICKEN NUGGETS 

4  Servings,  ab ut  3  unces  each 

Ch cken  th ghs,  boneless,  sk nless 1- 1/ 2  pounds Ready- to- eat  cereal,  cornflakes,  crumbs 1  cup Papr ka 1  teaspoon Ital an  herb  season ng 1/ 2  teaspoon 

arl c  powder 1/ 4  teaspoon On on  powder 1/ 4  teaspoon 

PREPARATION TIME: 15 MINUTES CONVENTIONAL COOKING TIME: 12 TO 14 MINUTES MICROWAVE COOKING TIME: 6 TO 8 MINUTES 

1. Remove  sk n  and  bone;  cut  th ghs  nto  b te- s zed p eces. 2. Place  cornflakes  n  plast c  bag  and  crush  by 

us ng  a  roll ng  p n. 3. Add  rema n ng  ngred ents  to  crushed  cornflakes. 

Close  bag  t ghtly  and  shake  unt l  blended. 4. Add  a  few  ch cken  p eces  at  a  t me  to  crumb 

m xture.  Shake  to  coat  evenly. CONVENTIONAL  METHOD 1. Preheat  oven  to  400  F.  L ghtly  grease  a  cook ng 

sheet. 2. Place  ch cken  p eces  on  cook ng  sheet  so  they 

are  not  touch ng. 3. Bake  unt l  golden  brown,  about  12  to  14 

m nutes. 

34 

c ntinued  

MICROWAVE  METHOD: 1.  L ghtly  grease  an  8-  by  12- nch  bak ng  d sh. 2.  Place  ch cken  p eces  on  bak ng  d sh  so  they  are 

not  touch ng.  Cover  w th  waxed  paper  and  cook on  h gh. 3.  Rotate  ch cken  every  2  to  3  m nutes.  Cook  unt l 

tender,  about  6  to  8  m nutes. 

N te:  T  rem ve  b ne  fr m  chicken  thighs: 

1.  Place  ch cken  on  cutt ng  board.  Remove  sk n from  th ghs. 2.  Turn  ch cken  th ghs  over. 3.  Cut  around  bone  and  remove  t. 

PER SERVING: 

Calor es 175 Total  fat 8  grams Saturated  fat 2  grams Cholesterol 67  m ll grams Sod um 127  m ll grams 

35 

CHICKEN AND VEGETABLES 

4  Servings,  ab ut  1  cup  each 

Margar ne 1- 1/ 2  tablespoons arl c  powder 1  teaspoon On ons,  chopped 1/ 2  cup Ch cken  th ghs,  boneless,  sk nless 1  pound +  4  ounces Cut  green  beans,  frozen 10- ounce  package Pepper 1/ 4  teaspoon 

PREPARATION TIME: 6 MINUTES COOKING TIME: 25 MINUTES 

1. Melt  margar ne  n  heavy  sk llet.  Add  garl c  and on ons;  st r  unt l  blended.  Cook  over  med um heat,  unt l  tender,  about  5  m nutes.  Remove from  sk llet. 2. Place  ch cken  n  the  sk llet.  Cook  over  med um 

heat,  unt l  ch cken  s  thoroughly  done  and  no longer  p nk  n  color,  about  12  m nutes.  Remove ch cken  from  sk llet;  keep  warm. 

3. Place  frozen  green  beans,  pepper,  and  cooked on ons  n  same  sk llet.  Cover  and  cook  over med um- low  heat  unt l  beans  are  tender,  about  5  m nutes. 4. Add  ch cken  to  vegetable  m xture.  Cont nue 

cook ng,  st rr ng  occas onally,  unt l  heated through,  about  3  m nutes.  

N te:  T  rem ve  b ne  fr m  chicken  thighs: 

1. Place  ch cken  on  cutt ng  board.  Remove  sk n from  th ghs. 2. Turn  ch cken  th ghs  over. 3. Cut  around  bone  and  remove  t. 

PER SERVING: 

Calor es 190 Total  fat 11  grams Saturated  fat 3  grams Cholesterol 57  grams Sod um 109  m ll grams 

36 

OVEN CRISPY CHICKEN 

4  Servings,  ab ut  4  unces  each 

Bro ler  fryer  ch cken,  cut- up 1  1/ 2  pounds Whole  m lk 1/ 4  cup Flour 1/ 2  cup Papr ka 1  teaspoon Pepper 1/ 2  teaspoon Ready- to- eat  flake  cereal,  sl ghtly  crushed 1  cup Vegetable  o l 4  tablespoons 

PREPARATION TIME: 15 MINUTES COOKING TIME: 30 MINUTES 

1. Remove  sk n  and  all  v s ble  fat  from  ch cken. Place  m lk  n  large  bowl.  Add  ch cken  p eces; turn  to  coat. 2. Comb ne  flour,  papr ka,  and  pepper  on  a  plate. 

3. L ft  ch cken  p eces  from  m lk  and  reserve  m lk. Coat  ch cken  thoroughly  w th  seasoned  flour and  place  on  a  w re  rack  unt l  all  p eces  have been  coated.  Red p  ch cken  p eces  nto  reserved m lk. 4. Place  crushed  cereal  on  plate.  Place  ch cken 

p eces  on  crushed  cereal.  Us ng  2  forks,  turn ch cken  p eces  n  crushed  cereal  to  coat. 5. Place  ch cken  on  a  fo l- l ned  bak ng  tray;  

dr zzle  o l  over  ch cken. 6. Bake  at  400  F,  for  15  m nutes.  Turn  ch cken 

p eces  over;  cont nue  to  bake  unt l  ch cken  s thoroughly  cooked  and  crust  s  cr sp,  about  15  more  m nutes. 

PER SERVING: 

Calor es 350 Total  fat 15  grams Saturated  fat 4  grams Cholesterol 93  m ll grams Sod um 503  m ll grams 

37 

TURKEY- CABBAGE CASSEROLE 

4  Servings,  ab ut  2  cups  each 

Cabbage,  shredded 1  cup round  turkey 1  pound On ons,  chopped 1/ 2  cup Wh te  r ce,  uncooked 1  cup Tomato  sauce 2  cups 

arl c  powder 1/ 2  teaspoon round  oregano 1/ 2  teaspoon 

PREPARATION TIME: 10 MINUTES COOKING TIME: 60 MINUTES 

1. Place  shredded  cabbage  n  a  l ghtly  greased  2- quart  casserole  d sh. 2. In  sk llet  cook  turkey  unt l  browned  and  no 

longer  p nk  n  color.  Add  chopped  on ons;  st r occas onally  and  cook  3  m nutes.  Add  uncooked r ce  to  cooked  turkey. 3. Place  turkey- r ce  m xture  over  cabbage  n 

casserole  d sh. 4. Comb ne  tomato  sauce,  garl c,  and  oregano. 

Pour  over  cooked  turkey. 5. Cover  and  bake  at  350  F,  about  1  hour.  

PER SERVING: 

Calor es 380 Total  fat 11  grams Saturated  fat 3  grams Cholesterol 77  m ll grams Sod um 829  m ll grams 

38 

TURKEY CHILI 

4  Servings,  ab ut  1- 1/ 2  cups  each 

round  turkey 1  pound On on,  m nced 3/ 4  cup Margar ne 2  tablespoons Water 3  cups 

arl c  powder 1/ 2  teaspoon Ch l  powder 1  tablespoon Dry  parsley  flakes 1  tablespoon Papr ka 1  teaspoon Dry  mustard 2  teaspoons Canned  red  k dney  beans,  dra ned 1  15- 1/ 2- ounce  can Tomato  paste 1  6- ounce  can Pearl  barley 1/ 2  cup Cheddar  cheese,  shredded 3/ 4  cup 

PREPARATION TIME: 30 MINUTES COOKING TIME: 70 MINUTES 

1.  In  large  sauce  pan,  cook  turkey  and  on ons  n margar ne  unt l  turkey  s  browned  and  no  longer p nk  n  color,  about  9  m nutes.  Dra n;  return turkey  and  on ons  to  pan. 2.  Add  rema n ng  ngred ents  except  the  cheese  to 

turkey  m xture;  br ng  to  bo l,  st rr ng  frequently. Cover,  reduce  heat,  and  s mmer  30  m nutes, st rr ng  occas onally. 3.  Uncover  and  s mmer  30  m nutes,  st rr ng 

occas onally. 4.  Serve  over  cooked  macaron . 5.  Spr nkle  3  tablespoons  of  cheese  over  each 

serv ng  of  ch l . 

PER SERVING: 

Calor es 540  Total  fat 26  grams Saturated  fat 9  grams Cholesterol 104  m ll grams Sod um 579  m ll grams 

39 

TURKEY STIRFRY 

4  Servings,  ab ut  1/ 2  cup  each 

Ch cken  bou llon  cube  1 Hot  water 1/ 2  cup Soy  sauce 2  tablespoons Cornstarch 1  tablespoon Vegetable  o l 2  tablespoons 

arl c  powder 1/ 2  teaspoon Turkey,  cubed 1  pound Carrots,  th nly  sl ced 1- 3/ 4  cups Zucch n ,  sl ced 1  cup On ons,  th nly  sl ced 1/ 2  cup Hot  water 1/ 4  cup 

PREPARATION TIME: 15 MINUTES COOKING TIME: 10 MINUTES 

1.  Comb ne  ch cken  bou llon  cube  and  hot  water to  make  broth;  st r  unt l  d ssolved. 

2.  Comb ne  broth,  soy  sauce,  and  cornstarch  n small  bowl.  Set  as de. 3.  Heat  o l  n  sk llet  over  h gh  heat.  Add  garl c  and 

turkey.  Cook,  st rr ng,  unt l  turkey  s  thoroughly cooked  and  no  longer  p nk  n  color. 4.  Add  carrots,  zucch n ,  on on,  and  water  to 

cooked  turkey.  Cover  and  cook,  st rr ng occas onally,  unt l  vegetables  are  tender- cr sp, about  5  m nutes.  Uncover,  br ng  turkey  m xture to  bo l.  Cook  unt l  almost  all  l qu d  has evaporated. 5.  St r  n  cornstarch  m xture.  Br ng  to  bo l,  st rr ng 

constantly  unt l  th ckened. 

N te:  Serve  ver  steamed  rice. 

PER SERVING: 

Calor es 195 Total  fat 9  grams Saturated  fat 2  grams Cholesterol 44  m ll grams Sod um 506  m ll grams 

40 

TURKEY PATTIES 

4  Servings,  1  patty  each 

round  turkey 1  pound +  4  ounces Bread  crumbs 1  cup Egg 1  

reen  on ons,  chopped 1/ 4  cup Prepared  mustard  1  tablespoon Margar ne 1- 1/ 2  tablespoons Ch cken  broth 1/ 2  cup 

PREPARATION TIME: 15 MINUTES COOKING TIME: 10 MINUTES 

1. M x  ground  turkey,  bread  crumbs,  egg,  on ons, and  mustard  n  large  bowl.  Shape  nto  4  patt es, about  1/ 2- nch  th ck. 2. Melt  margar ne  n  large  sk llet  over  low  heat. 

Add  patt es  and  cook,  turn ng  once  to  brown other  s de.  Cook  unt l  golden  brown  outs de  and wh te  ns de,  about  10  m nutes.  Remove  from sk llet  and  place  onto  plate. 3. Add  ch cken  broth  to  sk llet,  and  bo l  over  h gh 

heat  unt l  sl ghtly  th ckened,  about  1  to  2 m nutes.  Pour  sauce  over  patt es. 4. Serve  on  buns. 

PER SERVING: 

Calor es 305 Total  fat 18  grams Saturated  fat 5  grams Cholesterol 149  m ll grams Sod um 636  m ll grams 

41 

MAIN DISHES 

VEGETARIAN 

CHEESE- STUFFED POTATOES 

4  Servings,  tw  p tat  halves  each 

Bak ng  potatoes 4 ( 8  ounces  each) Lowfat  cottage  cheese 7/ 8  cup Whole  m lk 2  tablespoons On on,  m nced 2  tablespoons Papr ka 1/ 4  teaspoon 

PREPARATION TIME: 20 MINUTES CONVENTIONAL COOKING TIME: 30 TO 45 MINUTES MICROWAVE COOKING TIME: 5 TO 10 MINUTES 

1.  Scrub  potatoes  and  remove  any  blem shes. TO  BAKE: CONVENTIONAL  METHOD: 1.  Preheat  oven  to  400  F. 2.  Place  potatoes  n  oven  and  bake  unt l  tender, 

about  30  to  40  m nutes. MICROWAVE  METHOD: 

1.  P erce  potatoes  by  us ng  fork  prongs. 2.  Cover  potatoes  w th  waxed  paper.  Heat  on  h gh 

unt l  tender,  about  5  to  10  m nutes. TO  STUFF  POTATOES: 1.  Sl ce  each  potato  n  half,  lengthw se.  Us ng  a 

spoon,  scoop  out  pulp,  leav ng  about  1/ 4- nch th ck  shells,  sav ng  pulp. 2.  Blend  cheese,  m lk,  and  on on.  Add  potato  pulp; 

m x  unt l  l ght  and  fluffy. 3.  F ll  potato  halves  w th  m xture.  Spr nkle  papr ka 

over  potatoes. 

N te:  Return  t   ven  r  micr wave  t  reheat,  f r a  few  minutes,  if  desired. 

PER SERVING: 

Calor es 250 Total  fat 1  gram Saturated  fat 1  gram Cholesterol 5  m ll grams Sod um 216  m ll grams 

43 

44 SOUPS 

CHICKEN NOODLE SOUP 

4  Servings,  ab ut  1- 1/ 2  cups  each,  plus  4  servings f r  an ther  meal 

Vegetable  o l 1  teaspoon On on,  m nced 1/ 2  cup Carrots,  d ced 1/ 2  cup Celery,  sl ced 1/ 2  cup 

arl c  powder 1/ 2  teaspoon  Flour 1/ 8  cup Dr ed  oregano  flakes 1/ 4  teaspoon Ch cken  broth,  reduced  sod um 3  cups Potatoes,  peeled,  d ced 2  cups Ch cken,  cooked,  chopped 1/ 4  cup Whole  m lk 1/ 2  cup Noodles,  yolk- free,  enr ched, uncooked 1  cup 

PREPARATION TIME: 25 MINUTES COOKING TIME: 35 TO 40 MINUTES 

1. Heat  o l  over  med um  heat  n  large  sauce  pan. Add  m nced  on ons,  carrots,  celery,  and  garl c powder.  Cook  unt l  on ons  are  tender,  about  3 to  5  m nutes. 2. Spr nkle  flour  and  oregano  over  vegetables;  cook 

about  1  m nute. 3. St r  n  ch cken  broth  and  potatoes.  Cover  and 

cook  unt l  tender,  about  20  m nutes. 4. Add  ch cken,  m lk,  and  noodles.  Cover  and 

s mmer  unt l  noodles  are  tender,  about  10 m nutes. 

PER SERVING: 

Calor es 205 Total  fat 4  grams Saturated  fat 1  grams Cholesterol 8  m ll grams Sod um 107  m ll grams 

45 

POTATO SOUP 

4  Servings,  ab ut  1  cup  each,  plus  4  servings  f r an ther  meal 

On on,  chopped 3/ 4  cup ( 1  med um) Potatoes,  peeled,  d ced 4- 1/ 2  cups Margar ne 1  tablespoon Flour 3  tablespoons Whole  m lk 1  quart 

PREPARATION TIME: 25 MINUTES COOKING TIME: 15 MINUTES 

1. Place  on ons  and  potatoes  n  sauce  pan.  Cover w th  water  and  br ng  to  bo l.  S mmer  unt l  soft, about  10  m nutes.  Dra n. 2. Melt  margar ne  n  saucepan.  Add  flour  and  st r 

unt l  smooth.  Heat  to  th cken. 3. Add  on ons  and  potatoes  to  m lk  m xture,  and 

heat  to  serv ng  temperature. 

PER SERVING: 

Calor es 190 Total  fat 6  grams Saturated  fat 3  grams Cholesterol 17  m ll grams Sod um 325  m ll grams 

46 

47 VEGETABLES AND DIPS 

BAKED BEANS 

4  Servings,  ab ut  3/ 4  cup  each 

Canned  vegetar an  beans 3  cups Catsup 1/ 4  cup Brown  sugar 2  tablespoons 

PREPARATION TIME: 5 MINUTES COOKING TIME: 30 MINUTES 

1. In  small ( 1  quart)  casserole  d sh,  comb ne  beans, catsup,  and  brown  sugar. 2. Cover  and  bake  at  350  F  unt l  bubbly,  about  

m nutes. 

PER SERVING: 

Calor es 220 Total  fat 1  gram Saturated  fat Trace Cholesterol 0 Sod um 937  m ll grams 

48 

BAKED CRISPY POTATOES 

4  Servings,  ab ut  1/ 2  cup  each,  plus  4  servings  f r  snack 

Potatoes 4  pounds Vegetable  o l 4  tablespoons 

round  cum n 1  teaspoon Red  pepper 1/ 4  teaspoon 

PREPARATION TIME: 10 MINUTES COOKING TIME: 20 MINUTES 

1.  L ghtly  coat  a  7-  by  12-  by  1- nch  pan  w th  o l. 2.  Wash  potatoes;  cut  n  half  lengthw se. 3.  Place  cut  s des  of  potatoes  on  the  o led  pan;  rub 

potatoes  n  the  o l;  turn  potatoes  over  so  that cut  s des  are  fac ng  up. 4.  M x  cum n  and  red  pepper  together;  spr nkle 

over  potatoes. 5.  Bake  at  400  F  unt l  potatoes  are  golden  brown 

and  tender,  about  20  m nutes. 

PER SERVING: 

Calor es 170 Total  fat 5  grams  Saturated  fat 1  gram Cholesterol 0 Sod um 10  m ll grams 

49 

POTATO CAKES 

4  Servings,  1  cake  each 

New  potatoes,  cooked,  peeled,  mashed 2  cups Egg 1 Flour 1  tablespoon Whole  m lk 2  tablespoons Vegetable  o l 1/ 4  cup 

PREPARATION TIME: 10 MINUTES COOKING TIME: 5 MINUTES 

1.  M x  mashed  potatoes,  egg,  flour,  and  m lk thoroughly. 2.  Shape  nto  flat  cakes,  about  1/ 2- nch  th ck. 3.  Heat  o l  n  sk llet. 4.  Add  potato  cakes  to  hot  sk llet.  Cook  unt l 

golden  brown  and  thoroughly  heated. 

PER SERVING: 

Calor es 210 Total  fat 15  grams Saturated  fat 3  grams Cholesterol 54  m ll grams Sod um 222  m ll grams 

50 

RANCH BEANS 

4  Servings,  ab ut  1  cup  each 

reen  pepper,  chopped 1/ 4  cup Canned  vegetar an  beans 1- 3/ 4  cups Canned  k dney  beans,  red,  dra ned 1- 3/ 4  cups Catsup 2  tablespoons Molasses 2  tablespoons Dr ed  on on 1/ 2  teaspoon 

PREPARATION TIME: 5 MINUTES COOKING TIME: 5 TO 10 MINUTES 

CONVENTIONAL  METHOD: 1.  Place  all  ngred ents  n  saucepan  and  heat 

thoroughly,  about  10  m nutes. MICROWAVE  METHOD: 1.  Place  all  ngred ents  n  m crowave- safe  bowl. 

Cover  w th  waxed  paper.  Cook  on  h gh;  st rr ng every  2  m nutes;  cook  about  5  m nutes. 

PER SERVING: 

Calor es 240 Total  fat 1  gram Saturated  fat Trace Cholesterol 0 Sod um 916  m ll grams 

51 

SCALLOPED POTATOES 

4  Servings,  ab ut  1- 1/ 2  cups  each 

Potatoes 2  pounds Margar ne 2  tablespoons On ons,  sl ced 1  cup Flour 3  tablespoons Pepper 1/ 4  teaspoon Whole  m lk 2  cups 

PREPARATION TIME: 20 MINUTES COOKING TIME: 15 MINUTES 

1. Wash  potatoes;  peel  and  sl ce  nto  th n  sl ces. 2. Melt  1  tablespoon  of  margar ne  n  heavy,  deep 

sk llet.  Remove  sk llet  from  heat;  spread  half  of potato  sl ces  n  sk llet. 3. Cover  potatoes  w th  on ons.  Spr nkle  half  of 

flour  and  pepper  over  potato  m xture. 4. Add  rema n ng  potato  sl ces,  flour,  and  pepper. 

Cut  1  tablespoon  of  margar ne  nto  small  p eces and  place  on  top  of  potato  m xture.  5. Pour  m lk  over  potato  m xture;  br ng  to  bo l 

over  h gh  heat.  Reduce  heat  to  med um  low, cover,  and  cook  unt l  potatoes  are  tender,  about 15  m nutes. 

PER SERVING: 

Calor es 305 Total  fat 10  grams Saturated  fat 4  grams Cholesterol 17  m ll grams Sod um 139  m ll grams 

52 

SHOESTRING POTATOES 

4  Servings,  ab ut  6  unces  each 

Potatoes 1- 1/ 2  pounds Vegetable  o l 3  tablespoons Salt 1/ 4  teaspoon Pepper 1/ 4  teaspoon 

PREPARATION TIME: 15 MINUTES COOKING TIME: 30 MINUTES 

1. Preheat  oven  to  450  F. 2. Wash  potatoes;  cut  lengthw se  nto  th n  str ps. 3. Comb ne  rema n ng  ngred ents  n  plast c  bag. 

Put  potatoes  n  bag;  seal;  shake  to  coat  potatoes. 4. Arrange  potatoes  n  s ngle  layer  on  bak ng  sheet. 5. Bake  unt l  cr sp  and  golden,  about  30  m nutes. 

PER SERVING: 

Calor es 255 Total  fat 14  grams Saturated  fat 2  grams Cholesterol 0 Sod um 156  m ll grams 

53 

CHICKPEA DIP 

4  Servings,  ab ut  3  tablesp ns  each,  plus  4 servings  f r  an ther  meal  r  snack. 

Canned  ch ckpeas,  dra ned 1  15- 1/ 2- ounce  can Vegetable  o l 2  tablespoons Lemon  ju ce 1  tablespoon On ons,  chopped 2  tablespoons Salt 1/ 2  teaspoon 

PREPARATION TIME: 10 MINUTES 

1. Mash  ch ckpeas  n  a  small  bowl  unt l  they  are smooth. 2. Add  o l  and  lemon  ju ce;  st r  to  comb ne. 3. Add  chopped  on ons  and  salt. 4. Serve  on  bread  or  crackers. 

N te:  Garbanz  bean  is  an ther  name  f r chickpea. 

PER SERVING: 

Calor es 90 Total  fat 4  grams Saturated  fat Trace Cholesterol 0 Sod um 148  m ll grams 

54 

55 SALADS 

MACARONI SALAD 

4  Servings,  1- 1/ 2  cups  each 

Elbow  macaron ,  uncooked 12  ounces reen  pepper,  chopped 1/ 2  cup Salad  dress ng,  mayonna se- type 1/ 4  cup Pepper 1/ 2  teaspoon 

arl c  powder 1/ 4  teaspoon 

PREPARATION TIME: 15 MINUTES COOKING TIME: 8 TO 10 MINUTES 

1. Cook  macaron  accord ng  to  package  d rect ons. Dra n  and  cool. 2. Comb ne  green  pepper,  salad  dress ng,  and 

sp ces. 3. Add  macaron  and  toss  l ghtly.  Ch ll. 

PER SERVING: 

Calor es 430 Total  fat 13  grams Saturated  fat 2  grams Cholesterol 0 Sod um 72  m ll grams 

56 

ORANGE GELATIN SALAD 

4  Servings,  3/ 4  cup  each 

elat n,  unflavored 3  1/ 4- ounce  packages Cold  water 2- 1/ 4  cups Orange  ju ce,  concentrate 3/ 4  cup 

PREPARATION TIME: 5 MINUTES COOKING TIME: 3 TO 4 MINUTES 

1.  Place  water  n  a  saucepan;  spr nkle  gelat n  over water.  Let  stand  2  m nutes. 2.  Heat  gelat n  m xture  unt l  t  d ssolves ( m xture 

w ll  be  clear),  about  3  to  4  m nutes. 3.  Remove  from  heat;  add  orange  ju ce  concentrate 

and  m x. 4.  Pour  nto  9-  by  9- nch  pan  and  refr gerate  unt l 

f rm,  about  2  to  3  hours. 5.  Cut  nto  1- nch  squares. 

PER SERVING: 

Calor es 100 Total  fat Trace Saturated  fat Trace Cholesterol 0 Sod um 16  m ll grams 

57 

POTATO SALAD 

4  Servings,  1- 1/ 2  cups  each 

Potatoes,  washed,  peeled 1  pound ( 4  med um) On on,  d ced 1  cup Sweet  p ckle  rel sh 1/ 4  cup Celery,  chopped 1/ 2  cup Salad  dress ng,  mayonna se- type 1/ 2  cup  

PREPARATION TIME: 25 MINUTES COOKING TIME: 15 MINUTES 

1. Wash  potatoes;  place  n  sauce  pan.  Cover  w th water  and  br ng  to  bo l.  S mmer  unt l  soft,  about 15  m nutes.  Dra n  and  cool. 2. D ce  on on  and  chop  celery;  comb ne  w th  p ckle 

rel sh. 3. Add  salad  dress ng  to  p ckle  m xture. 4. Cube  potatoes  and  blend  w th  dress ng. 5. Cover  and  ch ll  several  hours. 

PER SERVING: 

Calor es 350 Total  fat 24  grams Saturated  fat 3  grams Cholesterol 0 Sod um 290  m ll grams 

58 

BREADS AND HOT CEREALS 

BAKED FRENCH TOAST 

4  Servings,  ab ut  2  slices  each 

Wh te  bread 8  1/ 2- nch- th ck  sl ces Eggs 5 Whole  m lk 1- 1/ 2  cups Sugar 1/ 4  cup Van lla 1/ 2  teaspoon 

PREPARATION TIME: 15 MINUTES COOKING TIME: 30 TO 40 MINUTES 

1. L ghtly  grease  a  13-  by  9-  by  2- nch  bak ng  pan. Cut  each  sl ce  of  bread  nto  2  even  str ps. Arrange  bread  str ps  n  pan. 2. In  large  bowl,  m x  eggs,  m lk,  sugar,  and  van lla 

w th  an  electr c  m xer  on  low  speed  unt l  wellblended,  about  5  m nutes. 3. Pour  egg  m xture  over  bread  str ps;  cover.  Ch ll 

4  to  24  hours. 4. Preheat  oven  to  425  F.  Bake  unt l  eggs  are  set 

and  toast  s  l ghtly  browned,  about  30  to  40 m nutes. 5. Serve  w th  C nnamon  Sugar  Topp ng. 

PER SERVING: 

Calor es 460 Total  fat 23  grams Saturated  fat 7  grams Cholesterol 279  m ll grams Sod um 581  m ll grams 

60 

COOKED RICE CEREAL 

4  Servings,  1  cup  each 

Wh te  r ce,  uncooked 1- 1/ 2  cups 1%  lowfat  m lk 2  cups Sugar 1/ 4  cup 

round  c nnamon 1  teaspoon 

PREPARATION TIME: 10 MINUTES COOKING TIME: 15 MINUTES 

1. Cook  r ce  accord ng  to  nstruct ons  on  the package.  2. Comb ne  warm  cooked  r ce,  m lk,  sugar,  and 

c nnamon.  St r  and  serve. 

PER SERVING: 

Calor es 250 Total  fat 2  grams Saturated  fat 1  gram Cholesterol 5  m ll grams Sod um 66  m ll grams 

61 

DESSERTS 

CHOCOLATE RICE PUDDING 

4  Servings,  ab ut  2/ 3  cup  each,  plus  4  servings  f r an ther  meal 

Whole  m lk 1  quart Wh te  r ce,  uncooked 2/ 3  cup Sugar 1/ 2  cup Sem -sweet  chocolate  ch ps 1/ 4  cup Eggs 2 Evaporated  whole  m lk 1/ 2  cup Sugar 1/ 2  cup Flour 1- 1/ 2  tablespoons Van lla 1  teaspoon 

PREPARATION TIME: 15 MINUTES COOKING TIME: 30 TO 35 MINUTES 

1. Place  m lk,  r ce,  and  sugar  n  large  saucepan. S mmer  over  med um  heat;  st r  cont nuously. 2. Reduce  heat  to  low;  s mmer  uncovered  unt l  r ce 

s  tender,  about  25  m nutes.  Check  to  make  sure r ce  doesnt  scorch.  Add  chocolate  and  st r  unt l melted. 3. Beat  eggs,  evaporated  m lk,  sugar,  flour,  and 

van lla  n  med um  bowl  unt l  smooth.  radually beat  egg  m xture  nto  r ce  m xture. 4. St r  cont nuously;  cook  over  med um  heat  unt l 

th ckened,  about  5  to  7  m nutes.  Do  not  allow pudd ng  to  bo l. 5. Pour  pudd ng  nto  med um  bowl.  Cover  and 

ch ll. 

PER SERVING: 

Calor es 325 Total  fat 9  grams Saturated  fat 5  grams Cholesterol 74  m ll grams Sod um 94  m ll grams 

63 

OATMEAL COOKIES 

4  Servings,  2  c kies  each,  plus  4  servings  f r an ther  meal  r  snack 

Sugar 3/ 4  cup Margar ne 2  tablespoons Egg 1 Canned  applesauce 1/ 4  cup 1%  lowfat  m lk 2  tablespoons Flour 1  cup  Bak ng  soda 1/ 4  teaspoon 

round  c nnamon 1/ 2  teaspoon  Qu ck  rolled  oats 1  cup +  2  tablespoons 

PREPARATION TIME: 20 MINUTES COOKING TIME: 13 TO 15 MINUTES EACH BATCH 

1. Preheat  oven  to  350  F  and  l ghtly  grease  cook e sheets. 2. In  a  large  bowl,  use  an  electr c  m xer  on  med um 

speed  to  m x  sugar  and  margar ne.  M x  unt l well  blended,  about  3  m nutes. 

3. Slowly  add  egg;  m x  on  med um  speed  1  m nute. radually  add  applesauce  and  m lk;  m x  on med um  speed,  1  m nute.  Scrape  s des  of  bowl. 4. In  another  bowl,  comb ne  flour,  bak ng  soda, 

and  c nnamon.  Slowly  add  to  applesauce m xture;  m x  on  low  speed  unt l  blended,  about 2  m nutes.  Add  oats  and  blend  30  seconds  on low  speed.  Scrape  s des  of  bowl. 5. Drop  by  teaspoonfuls  onto  cook e  sheet,  about  

2  nches  apart. 6. Bake  unt l  l ghtly  browned,  about  13  to  15 

m nutes.  Remove  from  bak ng  sheet  wh le  st ll warm.  Cool  on  w re  rack. 

PER SERVING: 

Calor es 215 Total  fat 4  grams Saturated  fat 1  gram Cholesterol 27  m ll grams Sod um 84  m ll grams 

64 

PEACH- APPLE CRISP 

4  Servings,  ab ut  1/ 2  cup  each,  plus  4  servings  f r an ther  meal 

Canned  sl ced  peaches,  l ght- syrup  pack,  dra ned 20  ounces Apples,  tart,  peeled,  sl ced 2  med um Van lla 1/ 2  teaspoon 

round  c nnamon 1/ 4  teaspoon  Flour 3/ 4  cup +  3  tablespoons Brown  sugar,  packed 1/ 4  cup Margar ne,  ch lled 3  tablespoons 

PREPARATION TIME: 20 MINUTES COOKING TIME: 20 MINUTES 

1. Preheat  oven  to  350  F.  L ghtly  grease  9-  by  9-  by  2- nch  casserole  d sh. 2. Comb ne  peaches,  apples,  van lla,  and  c nnamon 

n  a  bowl.  Toss  well  and  spread  evenly  n greased  casserole  d sh.  3. Comb ne  flour  and  sugar  n  small  bowl.  Cut  n 

margar ne  w th  two  kn ves  unt l  the  m xture resembles  coarse  meal.  4. Spr nkle  flour  m xture  evenly  over  fru t. 5. Bake  unt l  l ghtly  browned  and  bubbly,  about  

20  m nutes.  

PER SERVING: 

Calor es 175 Total  fat 5  grams Saturated  fat 1  gram Cholesterol 0 Sod um 57  m ll grams 

65 

PEACH CAKE 

8  Servings,  ab ut  2-  by  2- inch  piece  each 

Canned  peaches,  l ght- syrup  pack,  dra ned  and  chopped 2  1/ 4  cups  

(29- ounce  can) Sugar 1/ 2  cup Flour 1  cup Egg 1 Bak ng  soda 1  teaspoon Vegetable  o l 2  tablespoons Van lla 1  teaspoon Brown  sugar,  f rmly  packed 2  tablespoons Whole  m lk 2  teaspoons 

PREPARATION TIME: 20 MINUTES COOKING TIME: 30 TO 35 MINUTES 

1. Preheat  oven  to  350  F.  L ghtly  grease  8-  by  8- nch  pan. 2. Spread  peaches  n  bak ng  pan.  M x  rema n ng 

ngred ents,  except  brown  sugar  and  m lk, together  n  m x ng  bowl;  spread  over  top  of peaches. 3. Bake  unt l  toothp ck  nserted  nto  cake  comes 

out  clean,  about  30  to  35  m nutes. 4. For  topp ng,  comb ne  brown  sugar  and  m lk  n 

small  bowl.  Dr zzle  m xture  on  top  of  cake; return  cake  to  oven,  and  bake  2  to  3  m nutes. 5. Cut  nto  8  p eces 

PER SERVING: 

Calor es 205  Total  fat  4  grams Saturated  fat 1  gram Cholesterol 27  m ll grams Sod um 171  m ll grams 

66 

RICE PUDDING 

4  Servings,  ab ut  1/ 4  cups  each,  plus  4  servings  f r an ther  meal  r  snack 

Whole  m lk 1  cup Water 1  cup R ce,  uncooked 1  cup Eggs 2 Evaporated  m lk 1  cup Van lla 1  teaspoon Sugar 1/ 4  cup 

round  c nnamon 1/ 8  teaspoon 

PREPARATION TIME: 15 MINUTES COOKING TIME: 40 MINUTES 

1. In  sauce  pan,  heat  m lk  and  water. 2. Add  r ce,  br ng  to  bo l,  lower  heat  to  s mmer; 

st r  m xture  every  10  m nutes.  Cook  uncovered unt l  r ce  s  tender,  about  30  m nutes.  3. In  large  bowl,  m x  eggs,  3/ 4  cup  evaporated 

m lk,  van lla,  and  sugar.  Set  as de. 4. Add  rema n ng  1/ 4  cup  evaporated  m lk  to  r ce 

m xture. 5. Spoon  1  cup  of  r ce  m xture  nto  egg  m xture 

and  st r.  Pour  egg- r ce  m xture  nto  rema n ng r ce. 6. Heat  pudd ng  unt l  t  bo ls,  st rr ng  cont nuously. 

Remove  from  heat,  and  spr nkle  w th  c nnamon. 

PER SERVING: 

Calor es 190 Total  fat 5  grams Saturated  fat 3  grams Cholesterol 67  m ll grams Sod um 66  m ll grams 

67 

SUGAR COOKIES 

4  Servings,  3  c kies  each,  plus  4  servings  f r an ther  meal  r  snack 

Margar ne 1/ 3  cup Powdered  sugar 2/ 3  cup Eggs 2 Van lla 1/ 2  teaspoon Flour 1  cup Bak ng  powder 1/ 2  teaspoon Bak ng  soda 1/ 8  teaspoon 

PREPARATION TIME: 15 MINUTES COOKING TIME: ABOUT 10 MINUTES EACH BATCH 

1. Preheat  oven  to  375  F. 2. M x  margar ne  and  powdered  sugar  together 

thoroughly. 3. Add  eggs  and  van lla.  Beat  unt l  blended.  Add 

dry  ngred ents  and  blend  well. 4. Shape  dough  nto  24  one- nch  balls  and  place  on 

ungreased  cook e  sheets.  Cr sscross  balls  by us ng  fork  prongs. 5. Bake  unt l  l ghtly  brown,  about  10  m nutes. 

PER SERVING: 

Calor es 190 Total  fat 10  grams Saturated  fat  2  grams Cholesterol 53  m ll grams Sod um 167  m ll grams 

68 

FOOD LISTS 

The  follow ng  two  food  l sts  show  you  all  of  the foods  you  would  need  to  prepare  each  week  of sample  menus  on  pages  14  to  17  for  a  fam ly  of  four. 

 I PORTANT: The  food  l sts  are  not  shopp ng l sts.  Your  shopp ng  l st  w ll  conta n  only  those tems  that  you  do  not  have  on  hand.  Also, somet mes  you  may  need  to  buy  more  food  than the  menu  or  rec pe  calls  for  because  of  the  package s ze.  The  food  l sts  conta n  large  amounts  of  nutr t ous, 

low- cost  foods  such  as  potatoes,  macaron ,  and r ce.  Foods  w th  l ttle  or  no  nutr t onal  value such as  soft  dr nks,  coffee,  and  tea are  not  ncluded.  Depend ng  on  where  you  l ve  and  shop  and  the 

season  of  the  year,  the  cost  of  foods  on  the  l sts w ll  vary. 

69 

c ntinued  

FRUITS AND VEGETABLES 

F esh: 

Apples (6  small)  1  lb  8  oz Bananas (11  med um)  

2  lb  12  oz Melon 1  lb Oranges (26  small)  

5  lb  7  oz Cabbage 4  oz Carrots 1  lb  4  oz Celery 3  oz 

reen  pepper 3  oz Lettuce,  leaf 4  oz On ons 2  lb  8  oz Potatoes 11  lb  14  oz Zucch n 7  oz 

Canned: 

Applesauce 2  oz Peaches 1  lb  10  oz Pears 13  oz 

reen  beans 12  oz Sp nach 10  oz Tomato  paste 6  oz Tomato  sauce 1  lb  1  oz Tomato  soup 10. 5  oz 

F ozen: 

Orange  ju ce, concentrate 

(8)  12- oz  cans reen  beans 5  oz Peas 5  oz 

BREADS, CEREALS, AND OTHER GRAIN PRODUCTS 

Bagels,  pla n,  enr ched (8)  1  lb Bread  crumbs 2  oz Bread,  wh te,  

enr ched 2. 2  lb Engl sh  muff ns 8 Bread,  French,  

enr ched 8  oz Hamburger  buns, 

enr ched 8 Crackers,  snack,  

low  salt 4  oz Oatmeal,  qu ck,  

rolled  oats 3  oz Ready- to- eat  cereal 

(flakes) 6  oz Barley,  pearl 4  oz Flour,  enr ched l  lb  8  oz Macaron ,  enr ched 

1  lb  11  oz Noodles,  yolk- free, 

enr ched 2  lb  3  oz R ce,  enr ched 2  lb  5  oz 

MILK AND CHEESE 

Evaporated  m lk16  fl  oz M lk,  1%  lowfat 

2- 1/ 2  gal M lk,  whole 3  qt Cheese,  cheddar  8  oz 

70 WEEK 1: FOOD FOR A FAMILY OF FOUR 

c ntinued  

MEAT AND MEAT ALTERNATES 

Beef  chuck  roast 2. 5  lb Beef,  ground,  lean 2. 4  lb Ch cken,  fryer 1. 5  lb F sh 

Breaded  port ons, frozen 1  lb Cod,  frozen 1  lb Tuna  f sh,  chunk- style, 

water- pack 12  oz Turkey  breast 2  lb  4  oz Turkey,  ground 2  lb Turkey  ham ( del ) 11  oz Beans,  k dney,  

canned 1  lb  11  oz Beans,  l ma,  dry 6  oz Beans,  northern,  

canned 9  oz Beans,  garbanzo 

(ch ckpeas),  canned 10  oz Eggs,  large 15 

FATS AND OILS 

Margar ne,  st ck 7  oz Shorten ng 2  oz Salad  dress ng, 

mayonna se- type 1  lb Vegetable  o l 9  fl  oz 

SUGARS AND SWEETS 

Sugar,  brown 2  oz Sugar,  granulated 1  lb Chocolate  pudd ng, 

nstant 3  oz Lemonade  

(ready- to- dr nk) 1  gal 

OTHER FOOD ITEMS 

(Small  am unts  are used  in  preparing  the recipes  and  ther  f ds in  the  menu,  purchase as  needed.) 

Bak ng  powder Bak ng  soda Beef  bou llon  cubes Black  pepper,  

red  pepper Catsup Ch cken  bou llon  cubes Ch l  powder C nnamon Cornstarch Cum n 

Dry  mustard elat n,  unflavored Lemon  ju ce,  bottled On on  powder Oregano Papr ka Parsley  flakes Salt Soy  sauce,  

reduced  sod um Sweet  p ckle  rel sh Van lla V negar 

71 

c ntinued  

FRUITS AND VEGETABLES 

F esh: 

Apples  (5  small)  1  lb  4  oz Bananas  (11  med um)  

2  lb  12  oz rapes 1  lb  8  oz Melon 1  lb Oranges  (22  small)  

4  lb  12  oz Carrots 1  lb Celery 5  oz 

reen  pepper 4  oz Lettuce,  leaf 9  oz On ons 1  lb  4  oz Potatoes 10  lb  8  oz Tomatoes 6  oz 

Canned: 

Oranges,  mandar n 13  oz Peaches,  l ght- syrup 

1  lb  10  oz Mushrooms 4  oz Spaghett  sauce 26  oz Tomato  sauce 8  oz 

F ozen: 

Orange  ju ce, concentrate 

(7)  12- oz  cans Broccol 6  oz French  fr es 11  oz 

reen  beans 1  lb  7  oz Peas 15  oz 

BREADS, CEREALS, AND OTHER GRAIN PRODUCTS 

Bagels,  pla n,  enr ched (4)  8  oz Bread  crumbs 3  oz Bread,  French,  

enr ched 4  oz Bread,  wh te,  

enr ched 2  lb Bread,  whole- wheat 1  lb Hamburger  buns, 

enr ched 8 Rolls,  d nner,  enr ched 4 Ready- to- eat  cereal: 

Corn  flakes 1  oz Toasted  oats 10  oz Flour,  enr ched l  lb  7  oz 

Macaron ,  enr ched 1  lb  5  oz Noodles,  yolk- free, 

enr ched 1  lb  2  oz Popcorn,  m crowave, 

unpopped 3  oz R ce,  enr ched 3  lb  2  oz Spaghett ,  enr ched 

11  oz 

MILK AND CHEESE 

Evaporated  m lk 4  oz M lk,  1%  lowfat 9  qt M lk,  whole 4  qt Cheese,  cheddar 2  oz Cheese,  cottage 7  oz Cheese,  mozzarella 1  oz 

72 WEEK 2: FOOD FOR A FAMILY OF FOUR 

c ntinued  

MEAT AND MEAT ALTERNATES 

Beef,  ground,  lean 3  lb  15  oz Ch cken,  

fryer 1  lb  13  oz Ch cken,  th ghs 2  lb  12  oz F sh ( flounder,  cod) , 

frozen 2  lb Tuna  f sh,  chunk- style, 

water  pack 12  oz Pork,  ground 1  lb  7  oz Turkey,  ground 1  lb Turkey,  ham 11  oz Beans,  garbanzo 

(ch ckpeas),  canned 15  oz 

Beans,  k dney,  canned 15  oz Beans,  vegetar an, 

canned 1  lb  9  oz Eggs,  large 17 

FATS AND OILS 

Margar ne,  st ck 15  oz Shorten ng 4  oz Salad  dress ng, 

mayonna se- type 6  fl  oz Vegetable  o l 9  fl  oz 

SUGARS AND SWEETS 

Sugar,  brown 1  oz Sugar,  powdered 3  oz Sugar,  granulated 9  oz 

Jelly 8  oz Molasses 1  fl  oz Pancake  syrup 2  oz Chocolate  ch ps,  sem -sweet 2  oz Fru t  dr nk 1  gal Fudges cles,  ce  m lk 4 

OTHER FOOD ITEMS 

(Small  am unts  are used  in  preparing  the recipes  and  ther  f ds in  the  menu,  purchase as  needed.) 

Bak ng  powder Bak ng  soda Black  pepper Catsup 

Ch cken  broth,  reduced sod um Ch l  powder C nnamon Chocolate  dr nk  m x, 

powdered Cum n Dr ed  on on 

arl c  powder elat n,  unflavored Ital an  herb  season ng Lemon  ju ce,  bottled Oregano Papr ka Salt Soy  sauce,  reduced 

sod um Van lla 

73 

74 RECIPE LIST 

MAIN DISHES 

Beef  and  Po k 

Baked  meatballs   20 

Beef  pot  roast   21 

Beef- noodle  casserole   22 

P zza  meat  loaf   23 

Saucy  beef  pasta   24 

Southwestern  salad   25 

St r- fr ed  pork  and vegetables  w th  r ce   26 

Fish 

Baked  cod  w th  cheese   28 

Baked  sp cy  f sh   29 

Span sh  baked  f sh   30 

Tuna  macaron  salad   31 

Tuna  pasta  salad   32 

Poult y 

Baked  ch cken  nuggets   34 

Ch cken  and  vegetables   36 

Oven  cr spy  ch cken   37 

Turkey- cabbage casserole   38 

Turkey  ch l    39 

Turkey  st rfry   40 

Turkey  patt es   41 

Vegeta ian 

Cheese- stuffed  potatoes   43 SOUPS 

Ch cken  noodle   45 

Potato   46 VEGETABLES 

AND DIPS 

Baked  beans   48 

Baked  cr spy  potatoes   49 

Potato  cakes   50 

Ranch  beans   51 

Scalloped  potatoes   52 

Shoestr ng  potatoes   53 

Ch ckpea  d p   54 SALADS 

Macaron    56 

Orange  gelat n   57 

Potato   58 BREADS AND 

HOT CEREALS 

Baked  French  toast   60 

Cooked  r ce  cereal   61 DESSERTS 

Chocolate  r ce  pudd ng   63 

Oatmeal  cook es   64 

Peach- apple  cr sp   65 

Peach  cake   66 

R ce  pudd ng   67 

Sugar  cook es   68 

75 

HOW WERE THESE MENUS AND RECIPES DEVELOPED? 

The  menus  and  rec pes  n  th s  booklet  show  one  way  to  meet  nutr t on  recommendat ons  from  the  D etary  u del nes  for  Amer cans,  the  USDA Food  u de  Pyram d,  and  the  1989  Recommended D etary  Allowances.  These  menus  and  rec pes spec f cally  show  ways  you  can  cut  back  on  fat, sugars,  and  salt  on  a  l m ted  food  budget. 

The  l st  of  foods  and  amounts  used  for  these  menus and  rec pes  reflect  the  amount  of  food  that  could  be used  for  1  week  for  a  four- person  fam ly  w th  two adults  and  two  ch ldren  ages  6  to  11.  Pregnant  or nurs ng  women  and  others  w th  spec al  health cond t ons  may  use  these  menus  and  rec pes  also,  but may  need  add t onal  foods  or  supplements. 

ACKNOWLEDGMENTS 

We  would  l ke  to  acknowledge  the  contr but ons  of the  staff  at  the  USDA  Center  for  Nutr t on  Pol cy  and  Promot on  n  the  development  of  th s publ cat on.  We  also  w sh  to  recogn ze  the  nvaluable contr but ons  of  the  Pennsylvan a  State  Un vers ty, the  contractor  that  developed  and  tested  the  menus, food  l sts  and  rec pes.  F nally,  we  apprec ate  the nternal  rev ews  conducted  by  the  staff  of  the  Food and  Nutr t on  Serv ce,  the  USDA  D etary  u dance Work ng  roup,  the  DHHS  Nutr t on  Pol cy  Board Comm ttee  on  D etary  u dance,  and  the  external rev ew  conducted  by  the  nutr t on  spec al sts  w th  the Un vers ty  of  Wyom ng,  Un vers ty  of  Flor da,  and Colorado  State  Un vers ty.  

FOR MORE INFORMATION ON NUTRITION 

Contact  USDAs  Center  for  Nutr t on  Pol cy  and Promot on.  The  address  s: 

U. S.  Depa tment  of  Ag icultu e Cente  fo  Nut ition  Policy  and  P omotion 

1120  20 th Street,  N. W. Su te  200,  North  Lobby Wash ngton,  DC  20036- 3406 

Th s  publ cat on  may  be  purchased  n  s ngle  cop es through  the  overnment  Pr nt ng  Off ce  at ( 202)  512- 1800.  Call  for  pr ce. 

Some  nutr t on  mater als,  nclud ng  th s  publ cat on,  the D etary  u del nes  for  Amer cans,  and  the  Food  u de Pyram d  booklet,  may  be  accessed  through  the  CNPP webs te  at  www. usda. gov/ cnpp 

For  add t onal  adv ce  on  ma nta n ng  a  healthful  d et, you  may  contact  your  county  extens on  home  econom st (Cooperat ve  Extens on  System),  or  a  nutr t on  profess onal  n  your  local  health  department,  hosp tal,  Amer can  Red  Cross,  d etet c  assoc at on,  or  pr vate  pract ce. 

76 

The  U. S.  Depa tment  of  Ag icultu e ( USDA)  p ohibits  disc imination  in  all  its  p og ams  and  acti ities  on  the  basis  of  ace,  colo ,  national  o igin,  sex, eligion,  age,  disability,  political  beliefs,  sexual  o ientation,  ma ital  o  family status. ( Not  all  bases  apply  to  all  p og ams.)  Pe sons  with  disabilities  who equi e  alte nati e  means  fo  communication  of  p og am  info mation  (B aille,  la ge  p int,  audiotape,  etc.)  should  contact  USDAs  TARGET  Cente   at ( 202)  720- 2600 ( oice  and  TDD). 

To  file  a  complaint  of  disc imination,  w ite  USDA,  Di ecto ,  Office  of  Ci il Rights,  Room  326- W,  Whitten  Building,  1400  Independence  A enue,  SW, Washington,  DC  20250- 9410  o  call ( 202)  720- 5964 ( oice  o  TDD).  USDA  is  an  equal  oppo tunity  p o ide  and  employe . 

United States Department of Agriculture 

Center for Nutrition Policy and Promotion May 2000 CNPP- 11