Recipes and Tips for

Healthy, Thrifty Meals

United States 

Department of 

Agriculture

Center for Nutrition

Policy and Promotion

Recipes and Tips for

Healthy, Thrifty Meals
FOREWORD

The essence of nutrition guidance is to provide the

public with the best information available to assist

them in making wise and nutritious food choices to

sustain life and good health. As public officials in the

U.S. Department of Agriculture, we are deeply

concerned that Americans not only have enough food

but also that the public has enough information to

know what food to purchase and how to prepare it.

While a healthy diet is the cornerstone to good

health, meeting that goal can be a challenge. That is

why we are delighted to offer this publication to the

public. Recipes and Tips for Healthy, Thrifty Meals is

more than a cookbook. The book provides basic

cooking and food safety guidance. The menus

presented here conform to the recommendations

contained in the Dietary Guidelines for Americans

and the USDA Food Guide Pyramid. The 40 recipes

are quick, easy, tasty and economical.

We hope that you will find the recipes and other

information provided in this book useful. At the back

of the book is information on how to get more

nutrition information. If you have comments or

suggestions, let us hear from you.

Shirley R. Watkins Rajen S. Anand, Ph.D.

Under Secretary Executive Director

Food, Nutrition and Center for Nutrition 

Consumer Services Policy and Promotion

1
3

TABLE OF CONTENTS

Introduction 4

Tips for healthy, thrifty meals 5

Some best buys for cost and nutrition 8

Tips for healthy cooking 10

Keep your family’s food safe 11

Menus for 2 weeks of meals 13

Recipes 18

Food lists for 2 weeks of meals 69

Recipe list 74
INTRODUCTION

How can you serve healthy meals on a limited

budget? It takes some time and planning, but you

and your family can eat better for less. This booklet

can help you save money as you prepare healthy

meals. It contains 

• Tips for planning, shopping, and cooking healthy

meals on a tight budget

• Sample menus for 2 weeks for breakfast, lunch,

dinner, and snacks

• Recipes for healthy, thrifty meals

• Lists of the foods needed for each weekly menu

4
TIPS FOR HEALTHY, THRIFTY MEALS

WHY PLAN MEALS?

To help you and your family be healthier. When you

plan meals, you can make sure you include enough

foods from each food group. Pay special attention to

serving enough vegetables and fruits in family meals.

To help you balance meals. When you are serving a

food with a lot of fat or salt, you can plan lowfat or

low-salt foods to go with it. For example, ham is

high in salt. If you have ham for dinner, you also can

serve a salad or a vegetable that doesn’t need salt.

To save money. If you plan before you go food

shopping, you will know what you have on hand 

and what you need. Also, shopping from a list helps

you avoid expensive “impulse” purchases. 

To save time and effort. When you plan meals, you

have foods on hand and make fewer trips to the

grocery store. Planning also helps you make 

good use of leftovers. This can cut your cooking time

and food costs.

TIPS FOR PLANNING

Build the main part of your meal around rice,

noodles, or other grains. Use small amounts of meat,

poultry, fish, or eggs. 

• For example, make a casserole by mixing rice,

vegetables, and chicken. Or try Beef-Noodle

Casserole (p. 22) or Stir-Fried Pork and Vegetables

with Rice (p. 26).

Add variety to family meals. In addition to cooking

family favorites, try new, low-cost recipes or food

combinations. 

• For example, if you usually serve mashed potatoes,

try Baked Crispy Potatoes (p. 49) or Potato Salad

(p. 58) for a change.

5

continued 
Make meals easier to prepare by trying new ways 

to cook foods. 

• For example, try using a slow cooker or crock-pot

to cook stews or soups. They cook foods without

constant watching. 

Use planned leftovers to save both time and money. 

• For example, prepare a Beef Pot Roast (p. 21),

serve half of it, and freeze the remaining half to use

later. You also can freeze extra cooked meats and

vegetables for soups or stews.

Do “batch cooking” when your food budget and

time allow. 

• For example, cook a large batch of Baked

Meatballs (p. 20) or Turkey Chili (p. 39), divide it

into family-size portions, and freeze some for meals

later in the month.

Plan snacks that give your family the nutrients 

they need. 

• For example, buy fresh fruits in season like apples

or peaches. Dried fruits like raisins or prunes, raw

vegetables, crackers, and whole wheat bread are

also good ideas for snacks.

TIPS FOR SHOPPING

Before you go shopping

• Make a list of all the foods you need. Do this 

in your kitchen so you can check what you have

on hand.

• Look for specials in the newspaper ads for the

stores where you shop.

• Look for coupons for foods you plan to buy. 

But remember, coupons save money only if you

need the product. Also, check if other brands 

are on sale, too. They may cost even less than 

the one with a coupon.

6

continued 
While you shop

• When your food budget allows, buy extra lowcost, nutritious foods like potatoes and frozen

orange juice concentrate. These foods keep well.

• Compare the cost of convenience foods with the

same foods made from scratch. “Convenience

foods” are products like fancy baked goods, frozen

meals, and vegetables with seasonings and sauces.

Most of these cost more than similar foods

prepared at home. Also, you can use less fat, 

sugar, and salt in 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 nutritional value.

• Take time to compare fresh, frozen, and canned

foods to see which is cheapest. Buy what’s on

special and what’s in season.

• Prevent food waste. Buy only the amount that your

family will eat before the food spoils.

Using label and shelf information

• Read the Nutrition Facts label on packaged foods.

Compare the amount of fat, sodium, calories, and

other nutrients in similar products. This can help

you choose foods that have less fat, sodium or

calories, and more vitamins, minerals, and fiber. 

• Use date information on packages—“sell by” and

“best if used by” dates—to help you choose the

freshest foods.

• Look for the unit price to compare similar foods. 

It tells you the cost per ounce, pound, or pint, so

you’ll know which brand or size is the best buy.

Most stores show the unit price on a shelf sticker

just below the product.

7
8

SOME BEST BUYS FOR COST AND NUTRITION

BREADS AND GRAINS Look for bargains on day-old bread and bakery products.

Buy regular rice, oatmeal, and grits instead of the instant and 

flavored types.

Try whole-grain bread and brown rice to add nutrients and variety 

to family meals.

VEGETABLES AND SALADS Look for large bags of frozen vegetables. They may be bargains and you can

cook just the amount you need, close the bag tightly, and put the rest back in 

the freezer.

Foods at salad bars can be costly. Some food items—lettuce, cabbage, onions,

and carrots—usually cost less in the produce section of the store than at the

salad bar. But if you need only a small amount of a vegetable, buying at the

salad bar can save money if it reduces the amount you waste.

FRUITS Buy fresh fruits in season, when they generally cost less.

continued 
MILK Nonfat dry milk is the least expensive way to buy milk. When using it as a

beverage, mix it several hours ahead and refrigerate so it can get cold before

drinking.

Buy fresh milk in large containers (gallon or 1/2 gallon). These generally cost 

less than quarts.

Buy fat-free or lowfat milk to cut the amount of fat in your family’s meals. 

Note that children under 2 years of age should be given only whole milk.

MEAT AND POULTRY Look for specials at the meat counter. Buying cuts of meat on sale can mean 

big savings for you.

Buy chuck or bottom round roast instead of sirloin. These cuts have less fat 

and cost less. They need to be covered during cooking and cooked longer to

make the meat tender.

Buy whole chickens and cut them into serving size pieces yourself.

DRY BEANS AND PEAS Use these sometimes instead of meat, poultry, or fish. They cost less and provide

many of the same nutrients. They are also lower in fat.

BULK FOODS Buy bulk foods when they are available. They can be lower in price than similar

foods sold in packages. Also, you can buy just the amount you need.

9
TIPS FOR HEALTHY COOKING

• Go easy on fat, sugar, and salt in preparing foods.

For example, make Oven Crispy Chicken (p. 37)

instead of fried chicken or make Baked Cod with

Cheese (p. 28) instead of fried fish. You don’t have

to leave out all the fat, sugar, or salt—just limit the

amount you use. 

• Flavor foods with herbs, spices, and other lowfat

seasonings instead of using rich sauces and gravy.

Look for ideas about what seasonings to use in

some of the recipes in this booklet, like Baked

Meatballs (p. 20), Baked Spicy Fish (p. 29), and

Turkey Chili (p. 39).

• Make homemade desserts sometimes to save

money and serve additional healthy foods to 

the family. For example, try a fruit crisp, like

Peach-Apple Crisp (p. 65), or a pudding like 

Rice Pudding (p. 67).

• Remove skin from poultry before cooking to lower

the fat content. For example, try Baked Chicken

Nuggets (p. 34), Chicken and Vegetables (p. 36), 

or Oven Crispy Chicken (p. 37).

• Always follow food safety rules in the kitchen 

to make sure that the food you prepare for your

family is safe. See the next page.

10
KEEP YOUR FAMILY’S FOOD SAFE

Clean—wash hands and surfaces often:

• Always wash hands with soap and warm running

water before handling food.

• Always wash cutting boards, knives, utensils,

dishes, and countertops used to cut meat with

soapy, hot water right away—before you use them

for other foods.

• Consider using paper towels to clean up kitchen

surfaces. If you use cloth towels, dishcloths, or

sponges, wash them often, and every time they

have touched raw meat, poultry, or seafood juices.

Use hot soapy water or the hot water cycle of the

washing machine.

Separate—don’t cross contaminate:

• Store raw meat, chicken, turkey, and seafood in 

a sealed, wrapped container in the refrigerator.

• Keep raw meat, chicken, turkey, and seafood away

from foods that will not be cooked and foods that

are already cooked.

• Never place cooked food on a plate or cutting

board that previously held raw meat, chicken,

turkey, or seafood.

Cook—cook to proper temperatures:

• Use a food thermometer to make sure meats,

chicken, turkey, fish, and casseroles are cooked to

a safe internal temperature.

• Cook roasts and steaks to at least 145° F. 

• Cook ground meat to at least 160° F. 

• Cook whole chicken or turkey to 180° F.

• Cook eggs until the yolk and white are firm, not

runny. Don’t use recipes in which eggs remain raw

or only partially cooked.

• Cook fish until it flakes easily with a fork.

11

continued 
Chill—refrigerate promptly:

• Thaw frozen foods in the refrigerator, not on the

kitchen counter. You can also thaw foods under

cold water, changing the water every 30 minutes.

Or, use a microwave oven.

• Refrigerate or freeze leftover foods right away.

Meat, chicken, turkey, seafood, and egg dishes

should not sit out at room temperature for more

than 2 hours.

• Divide large amounts of leftovers into small,

shallow containers for quick cooling in the

refrigerator. 

• Keep your refrigerator at 40°F or below. Don’t

pack the refrigerator. Cool air needs to circulate 

to keep food safe.

12
MENUS

These menus are not rigid guides and can be used in

any order. They give suggestions for thrifty food

choices and healthy ways to prepare foods. The foods

used in the menus are a variety of commonly eaten

meats, milk products, vegetables, fruits, grain

products, and mixed dishes. 

The daily menus show how you can combine a

larger amount of less expensive foods, such as dry

beans and grain products, with a smaller amount of

meats, poultry, and fish. Some convenience or readyto-eat food items are included in the menus.

However, many of the foods are prepared from

“scratch” to keep cost as low as possible.

These menus and recipes are designed for a healthy

four-person family. The amount listed after each food

item is the total amount for a family with two adults

and two children 6 to 11 years old.

13
WEEK 1. MENUS FOR A FAMILY OF FOUR

14

BREAKFAST

Orange juice (3 c)

Ready-to-eat 

cereal (3 c flakes)

Toasted English

muffin (4)

1% lowfat milk (2 c)

Orange juice (3 c)

Banana (4)

Bagel (4)

Margarine (4 tsp)

1% lowfat milk (2 c)

Orange juice (3 c)

Cooked rice cereal

Bagel (4)

Margarine (4 tsp)

Orange juice (3 c)

Scrambled eggs (4)

Hash brown

potatoes (2 c)

1% lowfat milk (2 c)

Orange juice (3 c)

Ready-to-eat cereal

(3 c flakes)

English muffin (4)

Margarine (4 tsp)

1% lowfat milk (2 c)

Orange juice (3 c)

Baked French toast

Cinnamon sugar

topping (4 tsp)

1% lowfat milk (2 c)

Orange juice (3 c)

Baked potato cakes

White toast 

(4 slices)

1% lowfat milk (2 c)

LUNCH

Turkey patties

Hamburger bun (4)

Orange juice (3 c)

Coleslaw (2 c)

1% lowfat milk (2 c)

Crispy chicken

Potato salad

Orange gelatin

salad

Peaches, canned (1 c)

Rice pudding

Turkey chili

Macaroni (2 c)

Peach-apple crisp

1% lowfat milk (2 c)

Orange juice (3 c)

Turkey ham (11 oz,

2 tbsp salad

dressing)

sandwiches (4)

Baked beans

Banana slices (2 c)

Oatmeal cookies

Orange juice (3 c)

1% lowfat milk (2 c)

Potato soup

Snack crackers,

low salt (5 each)

Tuna pasta salad

Orange slices (2 c)

Oatmeal cookies

1% lowfat milk (2 c)

Potato soup

Snack crackers,

low salt (5 each)

Apple orange slices

(2 apples, 

2 oranges) (2 c)

Rice pudding

1% lowfat milk (2 c)

Baked fish (12 oz,

4 tbsp salad

dressing)

sandwiches (4)

Crispy potatoes

Macaroni salad

Melon (1-1/3 c)

Orange juice (3 c)

1% lowfat milk (2 c)

MONDAY TUESDAY WEDNESDAY THURSDAY FRIDAY SATURDAY SUNDAY

continued 
15

DINNER

Beef-noodle

casserole

Lima beans (2 c)

Banana orange

salad (2 bananas,

2 oranges) (2 c)

1% lowfat milk (2 c)

Turkey stir fry

Steamed rice (3 c)

White bread 

(4 slices)

Peach-apple crisp

1% lowfat milk (2 c)

Baked cod

w/cheese

Scalloped potatoes

Spinach (1-1/3 c)

Margarine (4 tsp)

Chocolate pudding

(2 c)

Beef pot roast 

Noodles (4 c)

Peas and carrots (1 c)

Orange slices (2 c)

Biscuits (8)

Margarine (4 tsp)

Rice pudding

1% lowfat milk (2 c)

Beef pot roast (12 oz)

Noodles (4 c)

Green beans 

(1-1/3 c)

Leaf lettuce 

(1-1/3 c)

Salad dressing 

(4 tbsp)

Rice pudding

1% lowfat milk (2 c)

Saucy beef pasta

White bread (4)

Canned pears (2 c)

Orange juice (3 c)

1% lowfat milk (2 c)

Turkey-cabbage

casserole (8 c)

Orange slices (2 c)

White bread 

(2 slices)

Chickpea dip

1% lowfat milk (2 c)

SNACK

White bread 

(4 slices)

Chickpea dip

Lemonade (4 c)

Orange juice (3 c) Crispy potatoes Lemonade (4 c) Biscuits (8)

Margarine (4 tsp)

Lemonade (4 c)

Lemonade (4 c)

MONDAY TUESDAY WEDNESDAY THURSDAY FRIDAY SATURDAY SUNDAY

Recipes are provided for foods in bold typeface.
16

WEEK I1. MENUS FOR A FAMILY OF FOUR

BREAKFAST

Orange juice (3 c)

Hash brown

potatoes (2 c)

Biscuits (8)

Margarine (4 tsp)

Jelly (8 tbsp)

Orange juice (3 c)

Ready-to-eat

cereal 

(3 c toasted oats)

White toast 

(4 slices)

Margarine (8tsp)

1% lowfat milk (2c)

Orange juice (3 c)

Bananas (1/2 c)

Ready-to-eat

cereal 

(3 c toasted oats)

White toast 

(4 slices)

Jelly (8 tbsp)

1% lowfat milk (2 c)

Orange juice (3 c)

Cooked rice cereal

White toast 

(4 slices)

Margarine (8 tsp)

1% lowfat milk (2 c)

Orange juice (3 c)

Ready-to-eat

cereal 

(3 c toasted oats)

White toast 

(4 slices)

Margarine (4 tsp)

1% lowfat milk (2 c)

Orange juice (3 c)

Scrambled eggs 

(2 c)

Turkey ham (11 oz)

Bagels (4)

1% lowfat milk (2 c)

Orange juice (3 c)

Melon (1-1/3 c)

Pancakes (12)

Pancake syrup 

(8 tbsp)

1% lowfat milk (2 c)

LUNCH

Chicken and

vegetables

Scalloped potatoes

Grapes (12 oz)

Whole wheat bread

(4 slices)

Margarine (4 tsp)

Peach cake

1% lowfat milk (2 c)

Pizza meat loaf

Noodles (4 c)

Margarine (8 tsp)

Orange slices (2 c)

1% lowfat milk (2 c)

Tuna macaroni

salad

White bread 

(4 slices)

Margarine (4 tsp)

Apple slices (2 c)

1% lowfat milk (2 c)

Cocoa drink mix

(2 oz)

Hamburger (12 oz)

sandwiches (4)

Ranch beans

Orange gelatin

salad

Banana slices (1/2 c)

1% lowfat milk (2 c)

Baked chicken

nuggets

Shoestring potatoes

Macaroni (5 c)

Margarine (4 tsp)

Orange gelatin

salad

1% lowfat milk (2 c)

Chicken noodle

soup

Biscuits (8)

Canned peaches 

(2 c)

Orange juice (3 c)

1% lowfat milk (2 c)

Cocoa drink mix 

(2 oz)

Meatball (12)

sandwiches (4)

Grapes (12 oz)

Sugar cookies

1% lowfat milk (2 c)

Orange juice (3 c)

MONDAY TUESDAY WEDNESDAY THURSDAY FRIDAY SATURDAY SUNDAY

continued 
17

DINNER

Southwestern

salad

Steamed rice (6 c)

Apple orange

salad (2 apples,

2 oranges) (2 c)

Margarine (4 tsp)

1% lowfat milk (2 c)

Spanish baked fish

Steamed rice (6 c)

Peas (1-1/3 c)

Whole wheat

bread (4 slices)

Margarine (8 tsp)

Peach cake

1% lowfat milk (2 c)

Stir-fried pork and

vegetables with

rice

Dinner rolls (4)

Margarine (4 tsp)

Mandarin oranges

(2 c)

1% lowfat milk (2 c)

Baked chicken 

(10 oz)

Mash potatoes 

(6 c)

Green beans 

(1-1/2 c)

White bread 

(4 slices)

Margarine 

(5-1/3 tbsp)

Orange slices (2 c)

1% lowfat milk (2 c)

Baked spicy fish

Noodles (4 c)

Peas and carrots

(10 oz)

White bread 

(4 slices)

Margarine (8 tsp)

Chocolate rice

pudding

1% lowfat milk (2 c)

Baked meatballs

Spaghetti and

sauce (5 c)

Leaf lettuce (2 c)

Salad dressing 

(4 tbsp)

French bread 

(4 slices)

1% lowfat milk (2 c)

Cheese-stuffed

potatoes

Macaroni (5 c)

Peas (1-1/3 c)

Margarine (8 tsp)

Orange slices (2 c)

1% lowfat milk (2 c)

SNACK

Popcorn (6 c) Shoestring

potatoes

Fruit drink (4 c)

Popcorn (6 c)

Orange juice (3 c)

Chocolate rice

pudding

Baked French fries

(11 oz)

Fruit drink (4 c)

Ice milk fudgesicle

(4)

Popcorn (6 c)

Fruit drink (4 c)

MONDAY TUESDAY WEDNESDAY THURSDAY FRIDAY SATURDAY SUNDAY

Recipes are provided for foods in bold typeface.
RECIPES

The following 40 recipes were developed for the 

2 sample weekly menus. Many of them combine

larger amounts of less expensive foods with smaller

amounts of moderately priced foods. They also show

how you can prepare tasty, healthy meals with less

fat, sugar, and salt. Serve these recipes along with the

other foods listed in each menu. You can also serve

them in meals with other foods your family likes.

Each recipe lists 

• ingredients and preparation instructions,

• the number of servings it will make, 

• the size of each serving, 

• the amount of preparation time,

• the amount of cooking time, and

• the calories, total fat, saturated fat, cholesterol,

and sodium in a serving.

18
MAIN DISHES

BEEF AND PORK
BAKED MEATBALLS

4 Servings, about 3 meatballs each, plus 4 servings

for another meal

Onions, minced 1/4 cup

Vegetable oil 1 tablespoon

Lean ground beef 2 pounds

Eggs 2

Bread crumb 3/4 cup

Whole milk 1/2 cup

Salt 1/8 teaspoon

Pepper 1/2 teaspoon

Onion powder 2 teaspoons

Garlic powder 1/2 teaspoon

PREPARATION TIME: 15 MINUTES

COOKING TIME: 10 TO 12 MINUTES

1. Preheat oven 400 ̊ F. Grease baking sheet lightly

with oil.

2. Add 1 tablespoon oil and onions to small skillet.

Cook over medium heat, until tender, about 

3 minutes.

3. Mix remaining ingredients together in bowl; add

onions. Mix until blended, using a large serving

spoon.

4. Shape beef mixture into 1- to 2-inch meatballs;

place on baking sheet.

5. Bake until thoroughly cooked, about 10 to 

12 minutes.

Note: Serve with spaghetti sauce and in the

meatball sandwich.

PER SERVING:

Calories 345

Total fat 21 grams

Saturated fat 7 grams

Cholesterol 142 milligrams

Sodium 224 milligrams

20
BEEF POT ROAST

4 Servings, about 3 ounces beef each, plus 4

servings for another meal

Onion, chopped 1/2 cup

Water 2 tablespoons

Beef chuck roast, boneless 2-1/2 pounds

Hot water 2 cups

Beef bouillon 1 cube

Orange juice 2 tablespoons

Ground allspice 1/4 teaspoon

Pepper 1/8 teaspoon

PREPARATION TIME: 20 MINUTES

COOKING TIME: 2 HOURS

1. Simmer onion until tender in 2 tablespoons

water in heavy, deep skillet.

2. Add roast to skillet; brown on sides.

3. Combine beef bouillon cube with 2 cups hot

water; stir until dissolved.

4. Combine orange juice, allspice, pepper, and beef

broth. Pour over meat. Cover and simmer, 

about 2 hours.

PER SERVING:

Calories 220

Total fat 9 grams

Saturated fat 3 grams

Cholesterol 91 milligrams

Sodium 264 milligrams

21
BEEF-NOODLE CASSEROLE

4 Servings, about 2 cups each

Lean ground beef 1 pound

Onions, chopped finely 1/2 cup

Boiling water 3 quarts

Noodles, yolk-free, enriched, 

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 onions in hot skillet; drain.

2. Place water in large saucepan; bring to rolling

boil. Cook noodles in boiling water for 10

minutes; drain and set aside.

3. Combine soup, water, and pepper. Stir into

cooked meat. Add cooked noodles to meat

mixture. Stir gently to avoid tearing the noodles.

4. Spoon beef-noodle mixture into 9- by 13-inch

baking pan. Sprinkle bread crumbs over 

beef-noodle mixture.

5. Bake, uncovered, at 300 ̊ F, about 30 minutes.

PER SERVING:

Calories 595

Total fat 18 grams

Saturated fat 6 grams

Cholesterol 86 milligrams

Sodium 575 milligrams

22
PIZZA MEAT LOAF

4 Servings, about 1/4 loaf each

Ground turkey 1 pound

Spaghetti sauce 3/4 cup

Mozzarella cheese, part-skim 1/4 cup

Green peppers, chopped 1/2 cup

Onion, minced 1/4 cup

PREPARATION TIME: 15 MINUTES

CONVENTIONAL COOKING TIME: 20 MINUTES

MICROWAVE COOKING TIME: 8 MINUTES

1. Lightly grease 9-inch pie plate with vegetable

oil. Pat turkey into pie plate.

CONVENTIONAL METHOD

1. Place turkey in 350 ̊ F oven; bake until turkey

no longer remains pink, about 17 to 20 minutes.

MICROWAVE METHOD

1. Cover turkey with waxed paper.

2. Cook on high; rotate plate 1/4 turn after 3

minutes. 

3. Cook until turkey no longer remains pink, about

5 more minutes. Drain.

TO COMPLETE COOKING

1. Top baked turkey with spaghetti sauce, cheese,

and vegetables.

2. Return turkey to either the conventional oven or

the microwave oven and heat until cheese is

melted, about 1 to 2 minutes.

PER SERVING:

Calories 255

Total fat 14 grams

Saturated fat 4 grams

Cholesterol 88 milligrams

Sodium 376 milligrams

23
SAUCY BEEF PASTA

4 Servings, about 1-1/2 cups each

Water 1/2 cup

Green beans, frozen 1/2 10-ounce package

Onions, minced 1/2 cup

Lean ground beef 1 pound + 6 ounces

Noodles, yolk-free, 

enriched, uncooked 6-3/4 cups

Cold water 2 cups

Beef bouillon 2 cubes

Flour 1/3 cup 

Pepper 1/4 teaspoon

Dry parsley flakes 1 teaspoon

Garlic powder 1/2 teaspoon

Onion powder 1 teaspoon

PREPARATION TIME: 25 MINUTES 

COOKING TIME:ABOUT 35 MINUTES

1. Place 1/2 cup of water in saucepan. Cover and bring 

to boil. Add green beans, lower heat, and simmer until

tender, about 5 minutes. Drain.

2. Place onions and ground beef in skillet. Cook over

medium heat; stir occasionally. Cook until beef no longer

remains pink, about 5 to 10 minutes. Drain fat off.

3. Cook noodles according to package instructions. Drain.

4. Combine cold water and flour; stir until smooth. Add

flour mixture and beef bouillon cubes to ground beef.

Cook, stirring frequently until mixture has thickened 

and bouillon cubes have dissolved, about 4 minutes.

5. Add cooked green beans, cooked noodles, pepper,

parsley flakes, garlic powder, and onion powder 

to ground beef mixture; stir to combine. 

6. Place beef mixture in 8- by 12-inch baking pan; cover and bake

in 350 ̊ F oven until thoroughly heated, about 15 minutes.

PER SERVING:

Calories 605

Total fat 22 grams

Saturated fat 8 grams

Cholesterol 120 milligrams

Sodium 405 milligrams

24
SOUTHWESTERN SALAD

4 Servings, about 1/2 cup beef mixture, 1/2 cup

lettuce and cheese mixture each

Onions, chopped 1/2 cup

Lean ground beef 1 pound

Chili powder 1 tablespoon

Dry oregano 2 teaspoons

Ground cumin 1/2 teaspoon

Canned kidney beans, red, drained 1 cup

Canned chickpeas, drained 1 15-ounce can

Tomato, diced 1 medium

Lettuce 2 cups

Cheddar cheese 1/2 cup

PREPARATION TIME: 15 MINUTES

COOKING TIME: 10 TO 15 MINUTES

1. Cook ground beef and onions in a large skillet

until the beef no longer remains pink. Drain.

2. Stir chili powder, oregano, and cumin into beef

mixture; cook for 1 minute.

3. Add beans, chickpeas, and tomatoes. Mix gently

to combine.

4. Combine lettuce and cheese in large serving

bowl. Portion lettuce and cheese onto 4 plates.

Add 1 cup of beef mixture on top of lettuce and

cheese.

Note: Garbanzo bean is another name for

chickpea.

PER SERVING:

Calories 485

Total fat 22 grams

Saturated fat 9 grams

Cholesterol 98 milligrams

Sodium 411 milligrams

25
STIR-FRIED PORK AND VEGETABLES WITH RICE

4 Servings of pork and vegetables, about 1/2 cup

each. 4 Servings of cooked rice, about 2 cups each

Chicken broth, reduced sodium 2 cups

Hot water 2 cups

Rice, uncooked 2 cups

Vegetable oil 2 tablespoons

Broccoli cuts, frozen 2 cups

Carrots, cleaned, sliced thinly 1 cup

Onions, minced 1/4 cup

Garlic powder 1 teaspoon

Canned mushrooms, drained 1/2 cup

Ground 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 boil in sauce pan;

add rice and return to boil. Reduce heat to low

and simmer until tender, about 15 minutes.

2. Heat 1 tablespoon of oil in skillet. Add broccoli,

carrots, onions, and garlic powder. Cook until

crisp-tender, about 5 minutes. Remove from

skillet. Add mushrooms. Cook for 1 minute and

set aside.

3. Heat second tablespoon of oil in skillet. Add

pork; cook until pork no longer remains pink.

Drain liquid.

4. Add soy sauce and stir until mixed; add

vegetables to pork mixture. Cook until heated,

about 1 to 2 minutes.

5. Serve pork mixture over cooked rice.

Note: Sodium level can be reduced from 799

milligrams to 532 milligrams by reducing soy sauce

from 4 to 2 tablespoons.

PER SERVING:

Calories 860

Total fat 33 grams

Saturated fat 10 grams

Cholesterol 108 milligrams

Sodium 799 milligrams

26
MAIN DISHES

FISH
BAKED COD WITH CHEESE

4 Servings, about 3 ounces each

Cod fillets, fresh or frozen 1 pound

Cheddar cheese, shredded 4 tablespoons

PREPARATION TIME: 7 MINUTES

COOKING TIME: 15 MINUTES

1. Thaw cod according to package directions.

2. Prepare cod according to package directions.

3. After cod is fully cooked, sprinkle cheese on

cod. Return cod to oven to melt cheese, about 

3 to 5 minutes.

PER SERVING:

Calories 155

Total fat 5 grams

Saturated fat 3 grams

Cholesterol 65 milligrams

Sodium 160 milligrams

28
BAKED SPICY FISH

4 Servings, about 3 ounces each

Cod fillets, fresh or frozen 1 pound

Paprika 1/4 teaspoon

Garlic powder 1/4 teaspoon

Onion powder 1/4 teaspoon

Pepper 1/8 teaspoon

Ground oregano 1/8 teaspoon

Ground thyme 1/8 teaspoon

Lemon juice 1 tablespoon

Margarine, melted 1-1/2 tablespoons

PREPARATION TIME: 15 MINUTES

COOKING TIME: 25 MINUTES

1. Thaw frozen fish according to package

directions.

2. Preheat oven to 350 ̊ F.

3. Separate fish into four fillets or pieces. Place fish

in ungreased 13- by 9- by 2-inch baking pan.

4. Combine paprika, garlic and onion powder,

pepper, oregano, and thyme in small bowl.

Sprinkle seasoning mixture and lemon juice

evenly over fish. Drizzle margarine evenly over

fish.

5. Bake until fish flakes easily with a fork, about

20 to 25 minutes.

PER SERVING:

Calories 140

Total fat 5 grams

Saturated fat 1 gram

Cholesterol 51 milligrams

Sodium 123 milligrams

29
SPANISH BAKED FISH

4 Servings, about 3 ounces each

Perch fillets, fresh or frozen 1 pound

Tomato sauce 1 cup

Onions, sliced 1/2 cup

Garlic powder 1/2 teaspoon

Chili powder 2 teaspoons

Dried oregano flakes 1 teaspoon

Ground cumin 1/8 teaspoon

PREPARATION TIME: 15 MINUTES

COOKING TIME:ABOUT 10 TO 20 MINUTES

1. Thaw frozen fish according to package

directions.

2. Preheat oven to 350 ̊ F. Lightly grease baking

dish.

3. Separate fish into four fillets or pieces. Arrange

fish in baking dish.

4. Mix remaining ingredients together and pour

over fish.

5. Bake until fish flakes easily with fork, about 

10 to 20 minutes.

PER SERVING:

Calories 135

Total fat 1 gram

Saturated fat Trace

Cholesterol 104 milligrams

Sodium 448 milligrams

30
TUNA MACARONI SALAD

4 Servings, about 1-1/2 cups each

Elbow macaroni, uncooked 1 cup

Canned tuna, water-pack, drained 2 6-ounce cans

Eggs, hard cooked, finely diced 4

Celery, chopped 1/4 cup

Carrots, grated 3/4 cup

Salad dressing, mayonnaise-type 1/2 cup

Onion, minced 2 tablespoons

Pepper 1/4 teaspoon

PREPARATION TIME: 15 MINUTES

COOKING TIME: 8 TO 10 MINUTES

1. Place water in large saucepan and bring to boil.

Add macaroni and cook until tender, about 6 to

8 minutes. Drain.

2. Combine macaroni, tuna, eggs, celery, and

carrots in a large bowl.

3. Stir together salad dressing, onion, and pepper.

Spoon dressing over salad; toss until evenly

combined.

4. Chill until ready to serve.

PER SERVING:

Calories 520

Total fat 30 grams

Saturated fat 5 grams

Cholesterol 237 milligrams

Sodium 509 milligrams

31
TUNA PASTA SALAD

4 Servings, about 1-1/2 cups each

Macaroni, uncooked 2 cups

Tuna, canned, water-pack 2 6-1/2-ounce cans

Zucchini, chopped 1/2 cup

Carrots, sliced 1/4 cup

Onions, diced 1/3 cup

Salad dressing, mayonnaise-type1/4 cup

PREPARATION TIME: 25 MINUTES

COOKING TIME: 8 MINUTES

1. Cook macaroni according to package directions.

Drain.

2. Drain tuna.

3. Wash vegetables. Chop zucchini; slice carrots

into thin slices; dice onions.

4. Mix macaroni, tuna, and vegetables together in

mixing bowl. Stir in salad dressing.

5. Chill until ready to serve.

PER SERVING:

Calories 405

Total fat 13 grams

Saturated fat 2 grams

Cholesterol 25 milligrams

Sodium 360 milligrams

32
MAIN DISHES

POULTRY
BAKED CHICKEN NUGGETS

4 Servings, about 3 ounces each

Chicken thighs, boneless, skinless 1-1/2 pounds

Ready-to-eat cereal, cornflakes, crumbs 1 cup

Paprika 1 teaspoon

Italian herb seasoning 1/2 teaspoon

Garlic powder 1/4 teaspoon

Onion powder 1/4 teaspoon

PREPARATION TIME: 15 MINUTES

CONVENTIONAL COOKING TIME: 12 TO 14 MINUTES

MICROWAVE COOKING TIME: 6 TO 8 MINUTES

1. Remove skin and bone; cut thighs into bite-sized

pieces.

2. Place cornflakes in plastic bag and crush by

using a rolling pin.

3. Add remaining ingredients to crushed cornflakes.

Close bag tightly and shake until blended.

4. Add a few chicken pieces at a time to crumb

mixture. Shake to coat evenly.

CONVENTIONAL METHOD

1. Preheat oven to 400 ̊ F. Lightly grease a cooking

sheet.

2. Place chicken pieces on cooking sheet so they

are not touching.

3. Bake until golden brown, about 12 to 14

minutes.

34

continued 
MICROWAVE METHOD:

1. Lightly grease an 8- by 12-inch baking dish.

2. Place chicken pieces on baking dish so they are

not touching. Cover with waxed paper and cook

on high.

3. Rotate chicken every 2 to 3 minutes. Cook until

tender, about 6 to 8 minutes.

Note: To remove bone from chicken thighs:

1. Place chicken on cutting board. Remove skin

from thighs.

2. Turn chicken thighs over.

3. Cut around bone and remove it.

PER SERVING:

Calories 175

Total fat 8 grams

Saturated fat 2 grams

Cholesterol 67 milligrams

Sodium 127 milligrams

35
CHICKEN AND VEGETABLES

4 Servings, about 1 cup each

Margarine 1-1/2 tablespoons

Garlic powder 1 teaspoon

Onions, chopped 1/2 cup

Chicken thighs, 

boneless, skinless 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 margarine in heavy skillet. Add garlic and

onions; stir until blended. Cook over medium

heat, until tender, about 5 minutes. Remove

from skillet.

2. Place chicken in the skillet. Cook over medium

heat, until chicken is thoroughly done and no

longer pink in color, about 12 minutes. Remove

chicken from skillet; keep warm.

3. Place frozen green beans, pepper, and cooked

onions in same skillet. Cover and cook over

medium-low heat until beans are tender, about 

5 minutes.

4. Add chicken to vegetable mixture. Continue

cooking, stirring occasionally, until heated

through, about 3 minutes. 

Note: To remove bone from chicken thighs:

1. Place chicken on cutting board. Remove skin

from thighs.

2. Turn chicken thighs over.

3. Cut around bone and remove it.

PER SERVING:

Calories 190

Total fat 11 grams

Saturated fat 3 grams

Cholesterol 57 grams

Sodium 109 milligrams

36
OVEN CRISPY CHICKEN

4 Servings, about 4 ounces each

Broiler fryer chicken, cut-up 1 1/2 pounds

Whole milk 1/4 cup

Flour 1/2 cup

Paprika 1 teaspoon

Pepper 1/2 teaspoon

Ready-to-eat flake cereal, 

slightly crushed 1 cup

Vegetable oil 4 tablespoons

PREPARATION TIME: 15 MINUTES

COOKING TIME: 30 MINUTES

1. Remove skin and all visible fat from chicken.

Place milk in large bowl. Add chicken pieces;

turn to coat.

2. Combine flour, paprika, and pepper on a plate.

3. Lift chicken pieces from milk and reserve milk.

Coat chicken thoroughly with seasoned flour

and place on a wire rack until all pieces have

been coated. Redip chicken pieces into reserved

milk.

4. Place crushed cereal on plate. Place chicken

pieces on crushed cereal. Using 2 forks, turn

chicken pieces in crushed cereal to coat.

5. Place chicken on a foil-lined baking tray; 

drizzle oil over chicken.

6. Bake at 400 ̊ F, for 15 minutes. Turn chicken

pieces over; continue to bake until chicken is

thoroughly cooked and crust is crisp, about 

15 more minutes.

PER SERVING:

Calories 350

Total fat 15 grams

Saturated fat 4 grams

Cholesterol 93 milligrams

Sodium 503 milligrams

37
TURKEY-CABBAGE CASSEROLE

4 Servings, about 2 cups each

Cabbage, shredded 1 cup

Ground turkey 1 pound

Onions, chopped 1/2 cup

White rice, uncooked 1 cup

Tomato sauce 2 cups

Garlic powder 1/2 teaspoon

Ground oregano 1/2 teaspoon

PREPARATION TIME: 10 MINUTES

COOKING TIME: 60 MINUTES 

1. Place shredded cabbage in a lightly greased 

2-quart casserole dish.

2. In skillet cook turkey until browned and no

longer pink in color. Add chopped onions; stir

occasionally and cook 3 minutes. Add uncooked

rice to cooked turkey.

3. Place turkey-rice mixture over cabbage in

casserole dish.

4. Combine tomato sauce, garlic, and oregano.

Pour over cooked turkey.

5. Cover and bake at 350 ̊ F, about 1 hour. 

PER SERVING:

Calories 380

Total fat 11 grams

Saturated fat 3 grams

Cholesterol 77 milligrams

Sodium 829 milligrams

38
TURKEY CHILI

4 Servings, about 1-1/2 cups each

Ground turkey 1 pound

Onion, minced 3/4 cup

Margarine 2 tablespoons

Water 3 cups

Garlic powder 1/2 teaspoon

Chili powder 1 tablespoon

Dry parsley flakes 1 tablespoon

Paprika 1 teaspoon

Dry mustard 2 teaspoons

Canned red kidney beans, drained 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 onions in

margarine until turkey is browned and no longer

pink in color, about 9 minutes. Drain; return

turkey and onions to pan.

2. Add remaining ingredients except the cheese to

turkey mixture; bring to boil, stirring frequently.

Cover, reduce heat, and simmer 30 minutes,

stirring occasionally.

3. Uncover and simmer 30 minutes, stirring

occasionally.

4. Serve over cooked macaroni.

5. Sprinkle 3 tablespoons of cheese over each

serving of chili.

PER SERVING:

Calories 540 

Total fat 26 grams

Saturated fat 9 grams

Cholesterol 104 milligrams

Sodium 579 milligrams

39
TURKEY STIRFRY

4 Servings, about 1/2 cup each

Chicken bouillon cube 1

Hot water 1/2 cup

Soy sauce 2 tablespoons

Cornstarch 1 tablespoon

Vegetable oil 2 tablespoons

Garlic powder 1/2 teaspoon

Turkey, cubed 1 pound

Carrots, thinly sliced 1-3/4 cups

Zucchini, sliced 1 cup

Onions, thinly sliced 1/2 cup

Hot water 1/4 cup

PREPARATION TIME: 15 MINUTES

COOKING TIME: 10 MINUTES

1. Combine chicken bouillon cube and hot water

to make broth; stir until dissolved.

2. Combine broth, soy sauce, and cornstarch in

small bowl. Set aside.

3. Heat oil in skillet over high heat. Add garlic and

turkey. Cook, stirring, until turkey is thoroughly

cooked and no longer pink in color.

4. Add carrots, zucchini, onion, and water to

cooked turkey. Cover and cook, stirring

occasionally, until vegetables are tender-crisp,

about 5 minutes. Uncover, bring turkey mixture

to boil. Cook until almost all liquid has

evaporated.

5. Stir in cornstarch mixture. Bring to boil, stirring

constantly until thickened.

Note: Serve over steamed rice.

PER SERVING:

Calories 195

Total fat 9 grams

Saturated fat 2 grams

Cholesterol 44 milligrams

Sodium 506 milligrams

40
TURKEY PATTIES

4 Servings, 1 patty each

Ground turkey 1 pound + 4 ounces

Bread crumbs 1 cup

Egg 1 

Green onions, chopped 1/4 cup

Prepared mustard 1 tablespoon

Margarine 1-1/2 tablespoons

Chicken broth 1/2 cup

PREPARATION TIME: 15 MINUTES

COOKING TIME: 10 MINUTES

1. Mix ground turkey, bread crumbs, egg, onions,

and mustard in large bowl. Shape into 4 patties,

about 1/2-inch thick.

2. Melt margarine in large skillet over low heat.

Add patties and cook, turning once to brown

other side. Cook until golden brown outside and

white inside, about 10 minutes. Remove from

skillet and place onto plate.

3. Add chicken broth to skillet, and boil over high

heat until slightly thickened, about 1 to 2

minutes. Pour sauce over patties.

4. Serve on buns.

PER SERVING:

Calories 305

Total fat 18 grams

Saturated fat 5 grams

Cholesterol 149 milligrams

Sodium 636 milligrams

41
MAIN DISHES

VEGETARIAN
CHEESE-STUFFED POTATOES

4 Servings, two potato halves each

Baking potatoes 4 (8 ounces each)

Lowfat cottage cheese 7/8 cup

Whole milk 2 tablespoons

Onion, minced 2 tablespoons

Paprika 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 blemishes.

TO BAKE:

CONVENTIONAL METHOD:

1. Preheat oven to 400 ̊ F.

2. Place potatoes in oven and bake until tender,

about 30 to 40 minutes.

MICROWAVE METHOD:

1. Pierce potatoes by using fork prongs.

2. Cover potatoes with waxed paper. Heat on high

until tender, about 5 to 10 minutes.

TO STUFF POTATOES:

1. Slice each potato in half, lengthwise. Using a

spoon, scoop out pulp, leaving about 1/4-inch

thick shells, saving pulp.

2. Blend cheese, milk, and onion. Add potato pulp;

mix until light and fluffy.

3. Fill potato halves with mixture. Sprinkle paprika

over potatoes.

Note: Return to oven or microwave to reheat, for

a few minutes, if desired.

PER SERVING:

Calories 250

Total fat 1 gram

Saturated fat 1 gram

Cholesterol 5 milligrams

Sodium 216 milligrams

43
44

SOUPS
CHICKEN NOODLE SOUP

4 Servings, about 1-1/2 cups each, plus 4 servings

for another meal

Vegetable oil 1 teaspoon

Onion, minced 1/2 cup

Carrots, diced 1/2 cup

Celery, sliced 1/2 cup

Garlic powder 1/2 teaspoon 

Flour 1/8 cup

Dried oregano flakes 1/4 teaspoon

Chicken broth, reduced sodium 3 cups

Potatoes, peeled, diced 2 cups

Chicken, cooked, chopped 1/4 cup

Whole milk 1/2 cup

Noodles, yolk-free, enriched,

uncooked 1 cup

PREPARATION TIME: 25 MINUTES

COOKING TIME: 35 TO 40 MINUTES

1. Heat oil over medium heat in large sauce pan.

Add minced onions, carrots, celery, and garlic

powder. Cook until onions are tender, about 3

to 5 minutes.

2. Sprinkle flour and oregano over vegetables; cook

about 1 minute.

3. Stir in chicken broth and potatoes. Cover and

cook until tender, about 20 minutes.

4. Add chicken, milk, and noodles. Cover and

simmer until noodles are tender, about 10

minutes.

PER SERVING:

Calories 205

Total fat 4 grams

Saturated fat 1 grams

Cholesterol 8 milligrams

Sodium 107 milligrams

45
POTATO SOUP

4 Servings, about 1 cup each, plus 4 servings for

another meal

Onion, chopped 3/4 cup (1 medium)

Potatoes, peeled, diced 4-1/2 cups

Margarine 1 tablespoon

Flour 3 tablespoons

Whole milk 1 quart

PREPARATION TIME: 25 MINUTES

COOKING TIME: 15 MINUTES

1. Place onions and potatoes in sauce pan. Cover

with water and bring to boil. Simmer until soft,

about 10 minutes. Drain.

2. Melt margarine in saucepan. Add flour and stir

until smooth. Heat to thicken.

3. Add onions and potatoes to milk mixture, and

heat to serving temperature.

PER SERVING:

Calories 190

Total fat 6 grams

Saturated fat 3 grams

Cholesterol 17 milligrams

Sodium 325 milligrams

46
47

VEGETABLES AND DIPS
BAKED BEANS

4 Servings, about 3/4 cup each

Canned vegetarian 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 dish, combine beans,

catsup, and brown sugar.

2. Cover and bake at 350 ̊ F until bubbly, about 

minutes.

PER SERVING:

Calories 220

Total fat 1 gram

Saturated fat Trace

Cholesterol 0

Sodium 937 milligrams

48
BAKED CRISPY POTATOES

4 Servings, about 1/2 cup each, plus 4 servings 

for snack

Potatoes 4 pounds

Vegetable oil 4 tablespoons

Ground cumin 1 teaspoon

Red pepper 1/4 teaspoon

PREPARATION TIME: 10 MINUTES

COOKING TIME: 20 MINUTES

1. Lightly coat a 7- by 12- by 1-inch pan with oil.

2. Wash potatoes; cut in half lengthwise.

3. Place cut sides of potatoes on the oiled pan; rub

potatoes in the oil; turn potatoes over so that

cut sides are facing up.

4. Mix cumin and red pepper together; sprinkle

over potatoes.

5. Bake at 400 ̊ F until potatoes are golden brown

and tender, about 20 minutes.

PER SERVING:

Calories 170

Total fat 5 grams 

Saturated fat 1 gram

Cholesterol 0

Sodium 10 milligrams

49
POTATO CAKES

4 Servings, 1 cake each

New potatoes, cooked, 

peeled, mashed 2 cups

Egg 1

Flour 1 tablespoon

Whole milk 2 tablespoons

Vegetable oil 1/4 cup

PREPARATION TIME: 10 MINUTES

COOKING TIME: 5 MINUTES

1. Mix mashed potatoes, egg, flour, and milk

thoroughly.

2. Shape into flat cakes, about 1/2-inch thick.

3. Heat oil in skillet.

4. Add potato cakes to hot skillet. Cook until

golden brown and thoroughly heated.

PER SERVING:

Calories 210

Total fat 15 grams

Saturated fat 3 grams

Cholesterol 54 milligrams

Sodium 222 milligrams

50
RANCH BEANS

4 Servings, about 1 cup each

Green pepper, chopped 1/4 cup

Canned vegetarian beans 1-3/4 cups

Canned kidney beans, red, drained 1-3/4 cups

Catsup 2 tablespoons

Molasses 2 tablespoons

Dried onion 1/2 teaspoon

PREPARATION TIME: 5 MINUTES

COOKING TIME: 5 TO 10 MINUTES

CONVENTIONAL METHOD:

1. Place all ingredients in saucepan and heat

thoroughly, about 10 minutes.

MICROWAVE METHOD:

1. Place all ingredients in microwave-safe bowl.

Cover with waxed paper. Cook on high; stirring

every 2 minutes; cook about 5 minutes.

PER SERVING:

Calories 240

Total fat 1 gram

Saturated fat Trace

Cholesterol 0

Sodium 916 milligrams

51
SCALLOPED POTATOES

4 Servings, about 1-1/2 cups each

Potatoes 2 pounds

Margarine 2 tablespoons

Onions, sliced 1 cup

Flour 3 tablespoons

Pepper 1/4 teaspoon

Whole milk 2 cups

PREPARATION TIME: 20 MINUTES

COOKING TIME: 15 MINUTES

1. Wash potatoes; peel and slice into thin slices.

2. Melt 1 tablespoon of margarine in heavy, deep

skillet. Remove skillet from heat; spread half of

potato slices in skillet.

3. Cover potatoes with onions. Sprinkle half of

flour and pepper over potato mixture.

4. Add remaining potato slices, flour, and pepper.

Cut 1 tablespoon of margarine into small pieces

and place on top of potato mixture. 

5. Pour milk over potato mixture; bring to boil

over high heat. Reduce heat to medium low,

cover, and cook until potatoes are tender, about

15 minutes.

PER SERVING:

Calories 305

Total fat 10 grams

Saturated fat 4 grams

Cholesterol 17 milligrams

Sodium 139 milligrams

52
SHOESTRING POTATOES

4 Servings, about 6 ounces each

Potatoes 1-1/2 pounds

Vegetable oil 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 lengthwise into thin strips.

3. Combine remaining ingredients in plastic bag.

Put potatoes in bag; seal; shake to coat potatoes.

4. Arrange potatoes in single layer on baking sheet.

5. Bake until crisp and golden, about 30 minutes.

PER SERVING:

Calories 255

Total fat 14 grams

Saturated fat 2 grams

Cholesterol 0

Sodium 156 milligrams

53
CHICKPEA DIP

4 Servings, about 3 tablespoons each, plus 4

servings for another meal or snack.

Canned chickpeas, drained 1 15-1/2-ounce can

Vegetable oil 2 tablespoons

Lemon juice 1 tablespoon

Onions, chopped 2 tablespoons

Salt 1/2 teaspoon

PREPARATION TIME: 10 MINUTES

1. Mash chickpeas in a small bowl until they are

smooth.

2. Add oil and lemon juice; stir to combine.

3. Add chopped onions and salt.

4. Serve on bread or crackers.

Note: Garbanzo bean is another name for

chickpea.

PER SERVING:

Calories 90

Total fat 4 grams

Saturated fat Trace

Cholesterol 0

Sodium 148 milligrams

54
55

SALADS
MACARONI SALAD

4 Servings, 1-1/2 cups each

Elbow macaroni, uncooked 12 ounces

Green pepper, chopped 1/2 cup

Salad dressing, mayonnaise-type 1/4 cup

Pepper 1/2 teaspoon

Garlic powder 1/4 teaspoon

PREPARATION TIME: 15 MINUTES

COOKING TIME: 8 TO 10 MINUTES

1. Cook macaroni according to package directions.

Drain and cool.

2. Combine green pepper, salad dressing, and

spices.

3. Add macaroni and toss lightly. Chill.

PER SERVING:

Calories 430

Total fat 13 grams

Saturated fat 2 grams

Cholesterol 0

Sodium 72 milligrams

56
ORANGE GELATIN SALAD

4 Servings, 3/4 cup each

Gelatin, unflavored 3 1/4-ounce packages

Cold water 2-1/4 cups

Orange juice, concentrate 3/4 cup

PREPARATION TIME: 5 MINUTES

COOKING TIME: 3 TO 4 MINUTES

1. Place water in a saucepan; sprinkle gelatin over

water. Let stand 2 minutes.

2. Heat gelatin mixture until it dissolves (mixture

will be clear), about 3 to 4 minutes.

3. Remove from heat; add orange juice concentrate

and mix.

4. Pour into 9- by 9-inch pan and refrigerate until

firm, about 2 to 3 hours.

5. Cut into 1-inch squares.

PER SERVING:

Calories 100

Total fat Trace

Saturated fat Trace

Cholesterol 0

Sodium 16 milligrams

57
POTATO SALAD

4 Servings, 1-1/2 cups each

Potatoes, washed, peeled 1 pound (4 medium)

Onion, diced 1 cup

Sweet pickle relish 1/4 cup

Celery, chopped 1/2 cup

Salad dressing, 

mayonnaise-type 1/2 cup 

PREPARATION TIME: 25 MINUTES

COOKING TIME: 15 MINUTES

1. Wash potatoes; place in sauce pan. Cover with

water and bring to boil. Simmer until soft, about

15 minutes. Drain and cool.

2. Dice onion and chop celery; combine with pickle

relish.

3. Add salad dressing to pickle mixture.

4. Cube potatoes and blend with dressing.

5. Cover and chill several hours.

PER SERVING:

Calories 350

Total fat 24 grams

Saturated fat 3 grams

Cholesterol 0

Sodium 290 milligrams

58
BREADS AND HOT CEREALS
BAKED FRENCH TOAST 

4 Servings, about 2 slices each

White bread 8 1/2-inch-thick slices

Eggs 5

Whole milk 1-1/2 cups

Sugar 1/4 cup

Vanilla 1/2 teaspoon

PREPARATION TIME: 15 MINUTES

COOKING TIME: 30 TO 40 MINUTES

1. Lightly grease a 13- by 9- by 2-inch baking pan.

Cut each slice of bread into 2 even strips.

Arrange bread strips in pan.

2. In large bowl, mix eggs, milk, sugar, and vanilla

with an electric mixer on low speed until wellblended, about 5 minutes.

3. Pour egg mixture over bread strips; cover. Chill

4 to 24 hours.

4. Preheat oven to 425 ̊ F. Bake until eggs are set

and toast is lightly browned, about 30 to 40

minutes.

5. Serve with Cinnamon Sugar Topping.

PER SERVING:

Calories 460

Total fat 23 grams

Saturated fat 7 grams

Cholesterol 279 milligrams

Sodium 581 milligrams

60
COOKED RICE CEREAL

4 Servings, 1 cup each

White rice, uncooked 1-1/2 cups

1% lowfat milk 2 cups

Sugar 1/4 cup

Ground cinnamon 1 teaspoon

PREPARATION TIME: 10 MINUTES

COOKING TIME: 15 MINUTES

1. Cook rice according to instructions on the

package. 

2. Combine warm cooked rice, milk, sugar, and

cinnamon. Stir and serve.

PER SERVING:

Calories 250

Total fat 2 grams

Saturated fat 1 gram

Cholesterol 5 milligrams

Sodium 66 milligrams

61
DESSERTS
CHOCOLATE RICE PUDDING

4 Servings, about 2/3 cup each, plus 4 servings for

another meal

Whole milk 1 quart

White rice, uncooked 2/3 cup

Sugar 1/2 cup

Semi-sweet chocolate chips 1/4 cup

Eggs 2

Evaporated whole milk 1/2 cup

Sugar 1/2 cup

Flour 1-1/2 tablespoons

Vanilla 1 teaspoon

PREPARATION TIME: 15 MINUTES

COOKING TIME: 30 TO 35 MINUTES

1. Place milk, rice, and sugar in large saucepan.

Simmer over medium heat; stir continuously.

2. Reduce heat to low; simmer uncovered until rice

is tender, about 25 minutes. Check to make sure

rice doesn’t scorch. Add chocolate and stir until

melted.

3. Beat eggs, evaporated milk, sugar, flour, and

vanilla in medium bowl until smooth. Gradually

beat egg mixture into rice mixture.

4. Stir continuously; cook over medium heat until

thickened, about 5 to 7 minutes. Do not allow

pudding to boil.

5. Pour pudding into medium bowl. Cover and

chill.

PER SERVING:

Calories 325

Total fat 9 grams

Saturated fat 5 grams

Cholesterol 74 milligrams

Sodium 94 milligrams

63
OATMEAL COOKIES

4 Servings, 2 cookies each, plus 4 servings for

another meal or snack

Sugar 3/4 cup

Margarine 2 tablespoons

Egg 1

Canned applesauce 1/4 cup

1% lowfat milk 2 tablespoons

Flour 1 cup 

Baking soda 1/4 teaspoon

Ground cinnamon 1/2 teaspoon 

Quick 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 lightly grease cookie

sheets.

2. In a large bowl, use an electric mixer on medium

speed to mix sugar and margarine. Mix until

well blended, about 3 minutes.

3. Slowly add egg; mix on medium speed 1 minute.

Gradually add applesauce and milk; mix on

medium speed, 1 minute. Scrape sides of bowl.

4. In another bowl, combine flour, baking soda,

and cinnamon. Slowly add to applesauce

mixture; mix on low speed until blended, about

2 minutes. Add oats and blend 30 seconds on

low speed. Scrape sides of bowl.

5. Drop by teaspoonfuls onto cookie sheet, about 

2 inches apart.

6. Bake until lightly browned, about 13 to 15

minutes. Remove from baking sheet while still

warm. Cool on wire rack.

PER SERVING:

Calories 215

Total fat 4 grams

Saturated fat 1 gram

Cholesterol 27 milligrams

Sodium 84 milligrams

64
PEACH-APPLE CRISP

4 Servings, about 1/2 cup each, plus 4 servings for

another meal

Canned sliced peaches, 

light-syrup pack, drained 20 ounces

Apples, tart, peeled, sliced 2 medium

Vanilla 1/2 teaspoon

Ground cinnamon 1/4 teaspoon 

Flour 3/4 cup + 3 tablespoons

Brown sugar, packed 1/4 cup

Margarine, chilled 3 tablespoons

PREPARATION TIME: 20 MINUTES

COOKING TIME: 20 MINUTES

1. Preheat oven to 350 ̊ F. Lightly grease 9- by 

9- by 2-inch casserole dish.

2. Combine peaches, apples, vanilla, and cinnamon

in a bowl. Toss well and spread evenly in

greased casserole dish. 

3. Combine flour and sugar in small bowl. Cut in

margarine with two knives until the mixture

resembles coarse meal. 

4. Sprinkle flour mixture evenly over fruit.

5. Bake until lightly browned and bubbly, about 

20 minutes. 

PER SERVING:

Calories 175

Total fat 5 grams

Saturated fat 1 gram

Cholesterol 0

Sodium 57 milligrams

65
PEACH CAKE

8 Servings, about 2- by 2-inch piece each

Canned peaches, light-syrup 

pack, drained and chopped 2 1/4 cups 

(29-ounce can)

Sugar 1/2 cup

Flour 1 cup

Egg 1

Baking soda 1 teaspoon

Vegetable oil 2 tablespoons

Vanilla 1 teaspoon

Brown sugar, firmly packed 2 tablespoons

Whole milk 2 teaspoons

PREPARATION TIME: 20 MINUTES

COOKING TIME: 30 TO 35 MINUTES

1. Preheat oven to 350 ̊ F. Lightly grease 8- by 

8-inch pan.

2. Spread peaches in baking pan. Mix remaining

ingredients, except brown sugar and milk,

together in mixing bowl; spread over top of

peaches.

3. Bake until toothpick inserted into cake comes

out clean, about 30 to 35 minutes.

4. For topping, combine brown sugar and milk in

small bowl. Drizzle mixture on top of cake;

return cake to oven, and bake 2 to 3 minutes.

5. Cut into 8 pieces

PER SERVING:

Calories 205 

Total fat 4 grams

Saturated fat 1 gram

Cholesterol 27 milligrams

Sodium 171 milligrams

66
RICE PUDDING

4 Servings, about 1/4 cups each, plus 4 servings for

another meal or snack

Whole milk 1 cup

Water 1 cup

Rice, uncooked 1 cup

Eggs 2

Evaporated milk 1 cup

Vanilla 1 teaspoon

Sugar 1/4 cup

Ground cinnamon 1/8 teaspoon

PREPARATION TIME: 15 MINUTES

COOKING TIME: 40 MINUTES

1. In sauce pan, heat milk and water.

2. Add rice, bring to boil, lower heat to simmer;

stir mixture every 10 minutes. Cook uncovered

until rice is tender, about 30 minutes. 

3. In large bowl, mix eggs, 3/4 cup evaporated

milk, vanilla, and sugar. Set aside.

4. Add remaining 1/4 cup evaporated milk to rice

mixture.

5. Spoon 1 cup of rice mixture into egg mixture

and stir. Pour egg-rice mixture into remaining

rice.

6. Heat pudding until it boils, stirring continuously.

Remove from heat, and sprinkle with cinnamon.

PER SERVING:

Calories 190

Total fat 5 grams

Saturated fat 3 grams

Cholesterol 67 milligrams

Sodium 66 milligrams

67
SUGAR COOKIES

4 Servings, 3 cookies each, plus 4 servings for

another meal or snack

Margarine 1/3 cup

Powdered sugar 2/3 cup

Eggs 2

Vanilla 1/2 teaspoon

Flour 1 cup

Baking powder 1/2 teaspoon

Baking soda 1/8 teaspoon

PREPARATION TIME: 15 MINUTES

COOKING TIME:ABOUT 10 MINUTES EACH BATCH

1. Preheat oven to 375 ̊ F.

2. Mix margarine and powdered sugar together

thoroughly.

3. Add eggs and vanilla. Beat until blended. Add

dry ingredients and blend well.

4. Shape dough into 24 one-inch balls and place on

ungreased cookie sheets. Crisscross balls by

using fork prongs.

5. Bake until lightly brown, about 10 minutes.

PER SERVING:

Calories 190

Total fat 10 grams

Saturated fat 2 grams

Cholesterol 53 milligrams

Sodium 167 milligrams

68
FOOD LISTS 

The following two food lists show you all of the

foods you would need to prepare each week of

sample menus on pages 14 to 17 for a family of four.

• IMPORTANT: The food lists are not shopping

lists. Your shopping list will contain only those

items that you do not have on hand. Also,

sometimes you may need to buy more food than

the menu or recipe calls for because of the package

size.

• The food lists contain large amounts of nutritious,

low-cost foods such as potatoes, macaroni, and

rice. Foods with little or no nutritional value—such

as soft drinks, coffee, and tea—are not included.

• Depending on where you live and shop and the

season of the year, the cost of foods on the lists

will vary.

69

continued 
FRUITS AND

VEGETABLES

Fresh:

Apples (6 small) 

1 lb 8 oz

Bananas (11 medium) 

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

Green pepper 3 oz

Lettuce, leaf 4 oz

Onions 2 lb 8 oz

Potatoes 11 lb 14 oz

Zucchini 7 oz

Canned:

Applesauce 2 oz

Peaches 1 lb 10 oz

Pears 13 oz

Green beans 12 oz

Spinach 10 oz

Tomato paste 6 oz

Tomato sauce 1 lb 1 oz

Tomato soup 10.5 oz

Frozen:

Orange juice,

concentrate

(8) 12-oz cans

Green beans 5 oz

Peas 5 oz

BREADS, CEREALS,

AND OTHER GRAIN

PRODUCTS

Bagels, plain, 

enriched (8) 1 lb

Bread crumbs 2 oz

Bread, white, 

enriched 2.2 lb

English muffins 8

Bread, French, 

enriched 8 oz

Hamburger buns,

enriched 8

Crackers, snack, 

low salt 4 oz

Oatmeal, quick, 

rolled oats 3 oz

Ready-to-eat cereal

(flakes) 6 oz

Barley, pearl 4 oz

Flour, enriched l lb 8 oz

Macaroni, enriched

1 lb 11 oz

Noodles, yolk-free,

enriched 2 lb 3 oz

Rice, enriched 2 lb 5 oz

MILK AND CHEESE

Evaporated milk16 fl oz

Milk, 1% lowfat

2-1/2 gal

Milk, whole 3 qt

Cheese, cheddar 8 oz

70

WEEK 1: FOOD FOR A FAMILY OF FOUR

continued 
MEAT AND MEAT

ALTERNATES

Beef chuck roast 2.5 lb

Beef, ground, lean 2.4 lb

Chicken, fryer 1.5 lb

Fish

Breaded portions,

frozen 1 lb

Cod, frozen 1 lb

Tuna fish, chunk-style,

water-pack 12 oz

Turkey breast 2 lb 4 oz

Turkey, ground 2 lb

Turkey ham (deli) 11 oz

Beans, kidney, 

canned 1 lb 11 oz

Beans, lima, dry 6 oz

Beans, northern, 

canned 9 oz

Beans, garbanzo

(chickpeas), canned

10 oz

Eggs, large 15

FATS AND OILS

Margarine, stick 7 oz

Shortening 2 oz

Salad dressing,

mayonnaise-type 1 lb

Vegetable oil 9 fl oz

SUGARS AND SWEETS

Sugar, brown 2 oz

Sugar, granulated 1 lb

Chocolate pudding,

instant 3 oz

Lemonade 

(ready-to-drink) 1 gal

OTHER FOOD ITEMS

(Small amounts are

used in preparing the

recipes and other foods

in the menu, purchase

as needed.)

Baking powder

Baking soda

Beef bouillon cubes

Black pepper, 

red pepper

Catsup

Chicken bouillon cubes

Chili powder

Cinnamon

Cornstarch

Cumin

Dry mustard

Gelatin, unflavored

Lemon juice, bottled

Onion powder

Oregano

Paprika

Parsley flakes

Salt

Soy sauce, 

reduced sodium

Sweet pickle relish

Vanilla

Vinegar

71

continued 
FRUITS AND

VEGETABLES

Fresh:

Apples (5 small) 

1 lb 4 oz

Bananas (11 medium) 

2 lb 12 oz

Grapes 1 lb 8 oz

Melon 1 lb

Oranges (22 small) 

4 lb 12 oz

Carrots 1 lb

Celery 5 oz

Green pepper 4 oz

Lettuce, leaf 9 oz

Onions 1 lb 4 oz

Potatoes 10 lb 8 oz

Tomatoes 6 oz

Canned:

Oranges, mandarin

13 oz

Peaches, light-syrup

1 lb 10 oz

Mushrooms 4 oz

Spaghetti sauce 26 oz

Tomato sauce 8 oz

Frozen:

Orange juice,

concentrate

(7) 12-oz cans

Broccoli 6 oz

French fries 11 oz

Green beans 1 lb 7 oz

Peas 15 oz

BREADS, CEREALS,

AND OTHER GRAIN

PRODUCTS

Bagels, plain, 

enriched (4) 8 oz

Bread crumbs 3 oz

Bread, French, 

enriched 4 oz

Bread, white, 

enriched 2 lb

Bread, whole-wheat 1 lb

Hamburger buns,

enriched 8

Rolls, dinner, enriched 4

Ready-to-eat cereal:

Corn flakes 1 oz

Toasted oats 10 oz

Flour, enriched l lb 7 oz

Macaroni, enriched

1 lb 5 oz

Noodles, yolk-free,

enriched 1 lb 2 oz

Popcorn, microwave,

unpopped 3 oz

Rice, enriched 3 lb 2 oz

Spaghetti, enriched

11 oz

MILK AND CHEESE

Evaporated milk 4 oz

Milk, 1% lowfat 9 qt

Milk, whole 4 qt

Cheese, cheddar 2 oz

Cheese, cottage 7 oz

Cheese, mozzarella 1 oz

72

WEEK 2: FOOD FOR A FAMILY OF FOUR

continued 
MEAT AND MEAT

ALTERNATES

Beef, ground, 

lean 3 lb 15 oz

Chicken, 

fryer 1 lb 13 oz

Chicken, thighs2 lb 12 oz

Fish (flounder, cod),

frozen 2 lb

Tuna fish, chunk-style,

water pack 12 oz

Pork, ground 1 lb 7 oz

Turkey, ground 1 lb

Turkey, ham 11 oz

Beans, garbanzo

(chickpeas), 

canned 15 oz

Beans, kidney, 

canned 15 oz

Beans, vegetarian,

canned 1 lb 9 oz

Eggs, large 17

FATS AND OILS

Margarine, stick 15 oz

Shortening 4 oz

Salad dressing,

mayonnaise-type

6 fl oz

Vegetable oil 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 chips, 

semi-sweet 2 oz

Fruit drink 1 gal

Fudgesicles, ice milk 4

OTHER FOOD ITEMS

(Small amounts are

used in preparing the

recipes and other foods

in the menu, purchase

as needed.)

Baking powder

Baking soda

Black pepper

Catsup

Chicken broth, reduced

sodium

Chili powder

Cinnamon

Chocolate drink mix,

powdered

Cumin

Dried onion

Garlic powder

Gelatin, unflavored

Italian herb seasoning

Lemon juice, bottled

Oregano

Paprika

Salt

Soy sauce, reduced

sodium

Vanilla

73
74

RECIPE LIST

MAIN DISHES

Beef and Pork

Baked meatballs 20

Beef pot roast 21

Beef-noodle casserole 22

Pizza meat loaf 23

Saucy beef pasta 24

Southwestern salad 25

Stir-fried pork and

vegetables with rice 26

Fish

Baked cod with cheese 28

Baked spicy fish 29

Spanish baked fish 30

Tuna macaroni salad 31

Tuna pasta salad 32

Poultry

Baked chicken nuggets 34

Chicken and vegetables 36

Oven crispy chicken 37

Turkey-cabbage

casserole 38

Turkey chili 39

Turkey stirfry 40

Turkey patties 41

Vegetarian

Cheese-stuffed potatoes 43

SOUPS

Chicken noodle 45

Potato 46

VEGETABLES 

AND DIPS

Baked beans 48

Baked crispy potatoes 49

Potato cakes 50

Ranch beans 51

Scalloped potatoes 52

Shoestring potatoes 53

Chickpea dip 54

SALADS

Macaroni 56

Orange gelatin 57

Potato 58

BREADS AND 

HOT CEREALS

Baked French toast 60

Cooked rice cereal 61

DESSERTS

Chocolate rice pudding 63

Oatmeal cookies 64

Peach-apple crisp 65

Peach cake 66

Rice pudding 67

Sugar cookies 68
75

HOW WERE THESE MENUS 

AND RECIPES DEVELOPED?

The menus and recipes in this booklet show one 

way to meet nutrition recommendations from 

the Dietary Guidelines for Americans, the USDA

Food Guide Pyramid, and the 1989 Recommended

Dietary Allowances. These menus and recipes

specifically show ways you can cut back on fat,

sugars, and salt on a limited food budget.

The list of foods and amounts used for these menus

and recipes reflect the amount of food that could be

used for 1 week for a four-person family with two

adults and two children ages 6 to 11. Pregnant or

nursing women and others with special health

conditions may use these menus and recipes also, but

may need additional foods or supplements.
ACKNOWLEDGMENTS

We would like to acknowledge the contributions of

the staff at the USDA Center for Nutrition Policy 

and Promotion in the development of this

publication. We also wish to recognize the invaluable

contributions of the Pennsylvania State University,

the contractor that developed and tested the menus,

food lists and recipes. Finally, we appreciate the

internal reviews conducted by the staff of the Food

and Nutrition Service, the USDA Dietary Guidance

Working Group, the DHHS Nutrition Policy Board

Committee on Dietary Guidance, and the external

review conducted by the nutrition specialists with the

University of Wyoming, University of Florida, and

Colorado State University. 

FOR MORE INFORMATION ON NUTRITION

Contact USDA’s Center for Nutrition Policy and

Promotion. The address is:

U.S. Department of Agriculture

Center for Nutrition Policy and Promotion

1120 20th Street, N.W.

Suite 200, North Lobby

Washington, DC 20036-3406

This publication may be purchased in single copies

through the Government Printing Office at (202) 

512-1800. Call for price.

Some nutrition materials, including this publication, the

Dietary Guidelines for Americans, and the Food Guide

Pyramid booklet, may be accessed through the CNPP

website at www.usda.gov/cnpp

For additional advice on maintaining a healthful diet,

you may contact your county extension home economist

(Cooperative Extension System), or a nutrition professional in your local health department, hospital, American Red Cross, dietetic association, or private practice.

76
The U.S. Department of Agriculture (USDA) prohibits discrimination in all 

its programs and activities on the basis of race, color, national origin, sex,

religion, age, disability, political beliefs, sexual orientation, marital or family

status. (Not all bases apply to all programs.) Persons with disabilities who

require alternative means for communication of program information 

(Braille, large print, audiotape, etc.) should contact USDA’s TARGET Center 

at (202) 720-2600 (voice and TDD).

To file a complaint of discrimination, write USDA, Director, Office of Civil

Rights, Room 326-W, Whitten Building, 1400 Independence Avenue, SW,

Washington, DC 20250-9410 or call (202) 720-5964 (voice or TDD). USDA 

is an equal opportunity provider and employer.
United States Department of Agriculture

Center for Nutrition Policy and Promotion

May 2000

CNPP-11