thrifty food for 2

8/13/2019 Thrifty Food for 2

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Thrifty Meals for Two: Making Food Dollars Count 1985

--Human Nutrition Information Service

Home and Garden Bulletin 244, USDA, 1985.

70 pages

Issued December 1985

Archive copy of publication, do not use for current recommendations.

The PDF file was provided courtesy of the National Agricultural Library.

Scroll down to view the publication.

Agricultural Network Information Center


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rTito:MakfligFeedD qflars C t f u n t


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THRIFTY MEALS FOR TWO:MAKING FOOD DOLLARSCOUNT

Home and Garden Bulletin Number 244

Contributing Authors: Mary Doran Evans an dLinda Eddy ClevelandRecipe Development: Guidancea n dEducationResearch BranchLaboratoryHuman Nutrition Information ServiceU.S. Department of AgricultureDecember1985


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CONTENTS

12

TWO W E E K SOFTHRIFTYMENUSThis section shows two weeks ofnutritious menus for anoldercouplewithavery limited foodbudget.IDEAS USEDIN THETHRIFTYMENUSThis section shows five ideas usedto make menus low in cost.YOUROWN THRIFTYMEALSThis section shows how to planyour own low-cost menus withgood nutrition in mind. It showshow to get needed nutr ients andavoid too much fat, sugar,andsalt. There's a list of low-costfoods, too.A T T H E STORE 21This section shows shopping ski l lsto helpyou get the best buys onfoods. It includes information onunit pricing, comparing costs,reading labels, andmore.RECIPES 2This section has 41delicious, low-cost recipes for two.


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INTRODUCTION

Serv ingnutritious mealson averylimited income is not easy. If you fixfood for onlyone or two people, youmay have found that keeping foodcosts down is really hard. This bulletincan help you take chargeand savemoney without servingdull mealsorwastingfood. It can help you savetime and energy aswell.Withplanning andshopping know-how, you can serve nutritious,economical meals for two. Thisbulletin tells how. It shows two weeksof samplemenus for anadultcoupleaman and woman in theirf ifties or olderand includes menuplanning and shopping ideas, too. Thesample meals and menu planning tipsca n help you to plan nutritious, good-to-eat meals, choose economicalfoods, save time in the kitchen,andaddvarietyto meals.


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TWO WEEKSTHRIFTYMENUS

There a re ways to provide nutritiousmeals for twowhile keeping foodcosts down.To do ityou'll needtoknow what kindsof food to serveandhow to combine them into low-costmeals.We planned two weeks ofmenus to start you off. Recipes fo rmany of the dishes a re given at theend of thisbulletin. Thesemenusareeasy on the budget and areplanned toprovide theprotein,vitamins,andmineralsthatanadult couple 50 yearsof age and older needs. Fat, sugar,a nd salt a re limited. If you usefoodstamps, the menu ideas ca n help youusethem wisely.

Themenus here are for people whoare healthy. Good eating can helpkeepyou healthyandeven improveyourhealth. However, these menusmay not be right for peoplewho needspecialdiets because of diseases.


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THRIFTYMEALS FORTWO:WEEK1

Amounts to serve for two peopleareshown in parentheses after most of thefoodson the menu.The recipes for

the foodsin bold printare at thebackof this bulletin. Serv ing sizes a reshown on the recipes.

S U N D A Y MONDAY T U E S D A Y W E D N E S D A Y THURSDAY FRID A Y S A T U R D A YOrange (1 )Ready-to-eatcereal (3 oz)Toas t (3 si)Milk (2 c)

Grapefruitjuice (1 c)

Eggs (2)Toast (4 si)Bacon (1/4Ib)

Banana ( 1 )Oatmeal(1 c dry)Toasteddrop

biscuits (3 )Milk (2 c)

Grapefruit juice(1 c)

Cornmealpancakes

Syrup (4 T)

Banana (1 )Oatmeal

(1 cdry)Muffins(3)Milk (2 c)

Orange (1 )Ready-to-eatcereal (3 oz)

Quick bread(4 si)

Milk (2 c)

Grapefruitjuice (1 c)

Scrambledeggs (2) ontoastedhamburgerrolls (2 )

Braised turkey(6oz)withgravy

Bakedpotatoes(2 med)

Collards(1/2 10-ozpkg)

Drop biscuits(2 )

Chocolatepudding

Turkey-potatosalad onlettuceleaves (2 )

Drop biscuits(3 )

Grilled cheese(4oz)sandwich (2 )

Carrot sticks(about 1carrot)

TacosaladToastedpeanut

buttersnackloaf (4 si)

Split peasoup(2-2/3 c)

Cottage cheese(1 c) onlettuceleaves (2)Crackers(24)

Hamburger(1/2 Ib)on roll (2)

Hotpotatosalad

Splitpea soup(2-2/3 c)

Tomato (1),bacon(1/4 Ib),and lettuce(2 leaves)sandwich (2 )

Cheeseburgerwith bacononham-burger roll(2 oz cheese,1/2 Ibground beef,1/4 Ib bacon,2 rolls)

Banana (2 )

BeantamalepieLettuce (1/3Ib)wedge withdressing (2 T)

Crackers(24)Peanut butter

snack loaf(4 si)

Turkey Spanishrice

Collards(1/2 10-ozPkg)Apple (1 )wedges

Toast (2 si )Peanutbutter

snack loaf(4 si)

Liver andonions

Noodles(2 cdry)

Lettuce (1/3 Ib)wedgewithdressing (2 T)

Toasted ham-burger rolls(2 )

Beef andpeppersRice (1/3cdry)

Choppedbroccoli(1/2 10-ozpkg)

Applecobbler(half)

Pork chopswith stuffing

Mashedpotatoes(2 med)

Lettuce (1/3I b)wedge withdressing (2 T)

Muffins(3)

Braised beefwith noodles

Choppedbroccoli (1/210-oz pkg)

Apple (1 )wedges

Quick bread(4 si)

Toast (4 si )with peanutbutter (2 T)

Ready-to-eatcereal (3 oz)

Milk (2 c)Cornmeal

chips(22)

Muffins(2)Milk (2 c)

Quick bread(4 si)

Apple cobbler(half)

Ready-to-eatcereal (3 oz)

Milk (2 c)


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THRIFTYME LS FOR TWO:WEEK2

Amounts to serve for two people areshown in parenthesesa fter most of thefoods on the menu. The recipesforthe foods in bold print are at the backof thisbulletin. Servingsizes a reshown on the recipes.

S U N D A Y MONDAY TUESDAY WEDNESDAY THURSDAY FRIDAY S A T U R D A Y

B anana (1 )Ready-to-eatcereal (3 oz)Toast (2 si)Milk (2 c)

Orange (1 )quartersOatmeal(1 cdry)Drop biscuits(2 )Milk(2 c)

B anana (1 )Ready-to-eatcereal (3 oz)Toasted quickbread (2 si)Milk (2 c)

Orange (1 )quartersScrambled eggswithcheese(2 oz )Toast (4 si)

Grapefruit (1 )halvesReady-to-eatcereal (3 oz)Toastedquickbread (2 si)Milk (2c

Orange (1 )quartersOatmeal(1 cdry)

Muffins (2 )Milk (2 c)

Grapefruit (1 )halvesEggs (2)Bacon (1/4I b)Toastedham-burger rolls(2 )

Roastpork4.5 oz)withgravyBakedpotatoes(2 large)Celery saladDrop biscuits

(3 )

Pork andcabbagesoupToast (2 si)

Pork (4.5oz)sandwich (2 )Bean vegetablecombo

Barbecue beefsandwichPotato saladCheese (2 oz)

andbacon1/4 Ib)sandwich (2 )Stove-topbeans (2 c)Carrot-raisinbars (6)

Cottagecheese-vegetablesandwichApple (1 ) slicesBreadpudding(1 0

Cheeseburgeron roll(4 ozcheese, 1 /2Ibgroundbeef, 2hamburgerrolls)

CreolebeansPear (1) slices

BraisedchickenrollsBoiled potatoes(2 med)Chopped kale(1/2 10-ozPkg)Quick bread(4 si)

Ground beef(1/2 Ib)patties

Macaroniandcheese saladCelery sticksabout1-1/2stalks)Drop biscuits(3)

Sweet and sourmeatballs(on rice)

Mixedvegetables(1 c)Quick bread(4 si)

Chickenmacaronistew

Chopped kale(1/2 10-ozpkg)Muffins(3)Breadpudding(1 c)

Meatballs insaucewithriceGreen beans(10Garlic rolls (2 )(usehamburgerrolls)Carrot-raisinbars (6)

PizzaPear (1)slices

Grilledfrank-furter slices(8 oz) onnoodles(1-1 /4 cdry)

Stove-topbeans(2 c)Apple (1 )slicesCarrot-raisin

bars (6 )

Grahamcrackers(6)withpeanut butter( 3 T )

Popcorn (1/3cdry)

Toast (2 si)with peanutbutter (2 T)

Carrot-raisinbars (6)Milk (2 c)Grahamcrackers(6 )withpeanut butter(3 T)

Popcorn (1/3cdry) Muffins (3 )Milk (2 c)

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IDEASUSEDINTHETHRIFTYMENUSIf you like, use thesample menus fo ra week or two. Then start to plan yourown menus. To make them low incost Choose low-cost foods.

Usesmaller amountsofmeat,poultry,and fish. Feature grain products. Avoid waste: Plan forleftovers. Make your own convenience

mixes.

READON TO:...SEE how to usethesefiveideastoplanmenusandsavemoney.

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IDEASUSEDINTHETHRIFTY MENUS

CHOOSE LOW-COST FOODSLow-cost meals do not have to bedullor lack variety. There aremany low-cost, nutritious foods from which tochoose. In fact, many favoriteAmerican foodsare low in cost. Thesefoods are used in the menus. Some ofthem areshown below.Some foods are not in the menusbecause they areboth high in cost

and low in nutrientsfoods like sodapop, candy, alcohol,coffee, andtea.Some convenience foods sucha spastries and frozen dinners aren't inthe menus either. Convenience foodscost more than similar foods you makea t home. This doesn't mean you cannever have these foods. But to getnutritious mealsat low cost, you wantmostof your food money to pay off innutrients.

liver-ore.ujsu.meed" DU.YS.

NoodlesLettucewedgewith dressingToastedhamburgerrolls

Boca.("ChoppedbroccoApplecobbler

ChickenmacaroniQghoppedkalejM u f f in sBread pudding

PlcunfrozencurvL ostmoe.

SeO-SontnqsoncL

ften


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IDEASUSEDINTHETHRIFTYMENUS

USE SMALLERAMOUNTSOF MEAT POULTRY ANDFISHMeat is agoodsourceof severalnutrients, but most meats a re moreexpensive than other foods. In themenus, smaller amounts ot lower cost

meats, poultry, a n d fish a re combinedwith bread, cereal, rice, pasta,orpotatoes in hearty main dishes. Driedbeans, dried peas,a n d peanut butterareused often incasseroles, soups,salads, a n d snacks. They provide manyof the same nutrientsa smeat a t lowercost.

NOONPorksandwich

EVENINGGround beefpattiesMacaroniandcheesesaladCelerysticksBiscuits

SN CK


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IDEAS USEDINTHETHRIFTY MENUS

FEATURE GRAIN PRODUCTSEnriched a n d whole-grain products a reamong th emost economical sourcesof many vitamins and minerals. They

ca n be a real plus in your diet.Thesample menus may use more ofthesefoods than you now eat,but you maybesurprisedat thedifferent ways theyare used.

Banana.^ atmeaJ.


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IDEAS USEDINTHETHRIFTY MENUS

AVOID W A S T E :PL A N FOR LEFTOVERSMany foodsdon't come inpackagessma l l enough for two people. Buyinglarger packages than you really needsometimes results inwastedfood. Andthat means money down thedrain. Toavoid waste, try the "planned-over"idea. "Planned-over"means planningahead to buy or prepare amounts offood that give you servings for morethan one meal. Simply,planning for

FIRST DATNOON^ jtoastpork}Bafced.potatoesQel rysjladBiscuitsCheeseburgersonrollsCreole"beansPearslices

leftovers. Forexample, considerpreparing a recipe fo r four a n d servingit twice. Or try cooking a large cut ofmeat orwholechicken. Eatsome, andsave the rest to use in other maindishes. Themenus for Week 1 includeplanned-over recipesforbraised turkeya n d beef chuck steak.T he menus fo rWeek 2 include planned-over recipesfor pork roast andbraised chicken."Planned-over" ideas like the twofrom the menusbelow canhelp.

Po.ff of OL Z 4.-pouir\oLrooLSJ- isserved.r\ -riv-Sins curesaved.moJce.pov-k andSoup ar>


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YOTJROWMTTHRIFTYM"E AT.fi

The samplemeals show ideas to usein planning nutritious, low-cost meals.Butonly you canplan menus thatareexactly right foryou. Your menusshould fit your food likes and dislikesa n dmatch yourown eating pattern.Themenus should also provide forany specialdiet needsyou have. Yourown menus can include your favoriterecipes.And theycanmatch your timeandenergy and your interest in cook-ing. With these points inmind,youcan Plan yourowneconomy meals. Choose low-cost foods. Save cooking time.


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YOUROWNTHRIFTYMEALS

STARTWITHMENUPLANNINGPlanningmenus is the first step togood eating on a budget. There aresome big advantages to making a plan: Aplan canhelp youtake advantageof special sales.Checkyour newspaper for specialsalesthat fit your budget.Meat,vege-tables, and fruitscan takea big biteout of your food dollar. Watch forspecial sales on thesefoods a n d planyour mealsaround them. Aplan canhelpyou cutdown on

impulse buying at the store.Do you sometimes go to the storewitha growling stomach, then comehomewith foodsyoudidn't reallyneed?Those impulse buys often aren'ttops in nutrition. Chancesare thesefoodslike pastries, soda pop, candy,and snack chipsare high in priceandcalories and low in nutrients.Or theyma ybe expensive convenience foods,like TV dinners. Impulse buys canreallyadd to your grocerybill. Aplan canhelp youavoidwaste.It lets you know the right kind of foodand packagesize to buy to fit yourneeds. Aplan canhelp you save time.You won't have to goback to thestore to buy foods you forgot. Saveyour time for thingsyou enjoy more.

PLANYOUR OWNECONOMY MEALSY ou have seen the economy ideasused in thesample meal plans.Youknow the advantages of planning. Buthow can you put it all together intonutritious meals? Two basic ideasare Choose a variety of foods. Avoid too much fat, sugar,and

salt .


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YOUROWNTHRIFTYMEALS

For variety themeal pattern belowca n serve a s a guide. But otherpatterns areokay, too. Such amealpattern helps you get the vitamins andminerals you need.

SampleMeal PatternExamplefrom th eSampleMenus Your OwnMenus

MORNINGFruit or juice GmpeWuifjiCereal withmilk,or eggBread

juc

onloadedvnoilNOON

Main dishVegetable or

fruitBread

E V E N I N GMain dishVegetableVegetable or

saladCereal or

breadproduct

Dessert, ifdesired

S N A C KCereal or

breadproduct

Beverage

,bacon ,

Apple vMeAoes

Qui

"ReodN\o -eatCtretxlMilk

Each day's meals should have foodsfrom the followingfood groups

FRUITS A ND VEGETABLES.Foodsin this groupgive you mostofyourvitamins A and C.Vitamin A isneeded for healthy skin. It helps youseewell, too.Vitamin C keeps yourgums healthy, and it helps you resistinfection. Citrus fruits and dark-greenand deep-yellow vegetablesare espe-cially good choices.Plan tohave about four servingseach day.One servingisone-half cupof fruit orvegetableor one piece,suchas an apple or an orange.

When in season, fresh fruitsandvegetables are often good buys, andthey have little or no fat and noadded sugar or salt .At other times,frozen and canned fruits andvegetables ma y cost less.Some frozenand canned fruits have sugar added.Most canned vegetablesand seasonedfrozen vegetables have sa l t added.

BRE A DSAND CEREALS.-Whole-grain and enriched breads, cereals,rice,and pastaare importantsourcesof Bvitamins, which help your bodyuse the foods you eat for energy.Breads and cereals also provide iron,protein,and energy. Whole-grainproducts provide fiber that helpspre-vent constipation.

Economy meals count heavily onfoods from this group. Plan to featurethem a t every meal and snackabout

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YOUROWNTHRIFTYMEALS

7 to 10 servings aday.One serving ison e slice of bread, on e smal l roll, 1ounce of ready-to-eat cereal, or 1/2 to3/4 cup of cooked cereal, rice, orpasta.To stretch your food dollar, you canuse grain products as side dishes, an dyou can combine them with smal lservings of meat, poultry, or f ish inmain dishes. Breads, cereals, rice, andpasta have little or no fat.However,bakery products such as cookies,cakes, pies, pastries, and sweet rollsa rehigh in fat and sugar.You shouldlimit these foods to special occasions.

MILK A ND CHEESE.Foods in thisgroup are the best source of calciumthe nutrient that keeps bones strong.Many older people get less calciumthan they need.T ry to have about tw o servings ofmilk or cheese everyday.One serv ingis on e 8-ounce cup of milk or1-1/3ounces of natural cheese. O r count3/4 cup of ice cream as a ha lf serving.To make your food dollars count,choose from the less expensive formsof milk. Nonfa t dry milk a n d skimmilk a re usual ly the best buys, a n dthey have nofat.Low-fat andwhole

milk arebargainstoo,compared withother milk products such as cheese,yogurt, ice cream, and ice milk.Theseproductscan add variety to your diet,but they ma y cost two to three timesas much as milk for the same amount

of calc ium. Many cheeses,yogurts, icecreams, and ice mi lks a re high in fator have sugar in them.

MEATS, DRIED BEANS, PEA NU TBUTTER, A ND EGGS.This groupincludes red meats,poultry, fish, driedbeans, dried peas, soybeans, lentils,eggs, seeds, nuts, and peanut butter.These foods provide protein, whichhelps build a n d repair skin, bones,hair, blood, a n d muscle. These foodsare a lso good sources of ma ny vi ta-mins a n d minerals l ike vitamin B 6a n diron. To use protein properly, youneed vitamin B 6.Forhealthy blood,you need iron. Because different foodsprovide different nutrients, it 's a goodidea to vary your choices within thisgroup to get all the nutr ients youneed.Include about two servings from thisgroup every day.The sample menusand the recipes at the back of thisbulletin ca n give you an idea of howmuch to use for two people.Dried beans a nd peas a nd peanutbutter a re less expensive than manymeats, poultry, a n d f ish. Eat ing peanutbutter an d dried bean s an d peas someof thetimewill also addv ariety to

your meals. To lower the amoun t offa t in meals, choose lean types ofmeat most often.

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YOUROWNTHRIFTYMEALS

CHOOSE LOW-COST FOODS MOSTOF THETIME.TO SAVEMONEY.The foods listed here a re usual lyamong the best buys in eachfoodgroup. Use a n y other foods that you

produce athome, get free, or can buyfor no more than the foods on this l ist.

VEGET ABLE-F RUIT GROUPCabbageCarrotsCeleryCorn,cutCucumbersGreen beansKaleLettuceMustard greensOnionsPotatoesSauerkrautBean sprouts, freshTurnip greens,cannedTomatoes, cannedSweet potatoes andyams,fresh

ApplesBananasOrangesGrapefruitPears, freshTangerinesApplesauceFruit juicesincludingorange,grapefruit,apple, grape,

pineapple, andprune

Buyingtips: Watch for good buyson fresh fruitsand vegetables in season. Buyp la in cann edor plain frozenvegetables insteadof thosewith addedseasonings a nd sauces or boil-in-the-ba g pa ckages. Look for large bagsof frozenvegetables. They may be barga ins a ndyou can pour out the exact amountyou need.


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YOUROWNTHRIFTYMEALS

BREAD-CEREAL GROUPCornmealFlourRolledoatsGri tsFarinaMany ready-to-eat cereals sucha s

corn, wheat, and bran f lakes, puffedrice and oat cereals,and shreddedwheatBreadsHamburger or hot dog rollsSal t inesPopcorn, unpoppedRiceMacaroni, spaghettiNoodles

Buy i n g t ips : Choosewhole-grainor enrichedproducts for good nutrition. Buycerealsin large boxes insteadof small, individual packages. Look for bargainsonday-old breadand bakery products. Addyour ownseasonings andsauces to rice and pasta. Buycerealsplain, without addedsugar. Add your own sugar if youdon't need toworry aboutweight. Buyregular-type rice andregular-orquick-type oats, grits, and farina. Thei ns tan t types cost over twice a s muchper serving.

MILK GROUPNonfat dry milkFluid milksPasteurized process cheesePasteurized process cheese spread

and cheesefoodSome natural cheeses includingbrick, mozzarella, and cheddar

Buy i n g t ips : Selectthe largest container you canuse withoutwaste. Larger containersa re usually lessexpensive. Grate cheese yourself. Packagesofshredded cheese cost more than thesameamountof the same cheese inwedges or blocks.

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YOUROWNTHRIFTYMEALS

MEAT GROUPDried beansDried peasLiverGround beefBeef chuckroastBeef chucksteakFresh pork -

Boston buttand shoulder

Cured pork -picnic andham

EggsPeanut butterTuna, cannedCod or perch,

frozenFrankfurtersTurkey,whole

or drumstickChicken, whole

Buyingtips: Look for specialsat themeatcounter. Buying sale cuts ca n meanbig sav ings for you. Some higherpriced meatsmay fit your budgetwhen they are onsale. Cut up meatsandchicken yourself.For example, stew meat usually costsmore than a chuck roast. You can cutthe roast intocubes andsavemoney.Chicken parts often cost more thanwhole chickens, too.

THESEFOODS COST MORE. . .and somewill increasethe fat,sugar, and salt in your diet, too.Frozen vegetableswith seasonings a n dsaucesOut-of-season fresh fruits a n dvegetablesReady-made or ready-to-bake cookies,cakes, pies, and buns

Sugar-coatedcerealsCream, ice cream, cream cheese,

yogurt, and specialty cheesesMany ready-to-eat dishesSomecutsof meats, poultry,and fishSnack foods such a spotato, corn, orcheesechips orpuffsSoftdrinksCandy

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YOUROWNTHRIFTYMEALS

T I M E S A V I N G STEPSNot everyone loves to cook.Eventhosewho enjoy cooking do notalwayshave thetimeor the energy.And buying convenience foods oreatingout can be costly. Butthereareways to eatwellat low costwithoutspending hours in the kitchen. Again,planningaheadwill helpyou. Con-sider these ideas Use the lower cost conveniencefoods. Examples ofsome thatareusual ly good buysarefrozen orangejuice concentrate, cannedandfrozen

vegetableswithout seasonings orsauces,andcake mixes. Plan some mealsso youwill haveleftovers to use for later mealsandsnacks.Look at the "planned-over"ideas from thesample menusforexamples (see page 10 ). Domostofyour cooking for theweek on one or two days and freezeor store someof the food. Then enjoybeingable to just heatand eat for therest of the week. Preparearecipe for four andfreezehalf. Try thehomemade mixes developedfor the sample menus (see page 11 ) .MENU PLANNINGCHE CKLIS TTo make sure you are off to a goodstart, review the menu planningcheckl is t below.

D oyour menusw Include leftovers?w Usestorespecials?w Haveavarietyoffoods?W Emphasizegrainproducts?w Relyoneconomical foods?

Then MakeA Shopping List Based onYour Menus.


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ATTHESTORE

Once you have planned your menusandmadeashopping list,you'reready to buy thefood.The prices youpa ywill depend onwhereand howyou shop. It takes time andeffort tobecome a food buying expert.Butit'swellworth it. Tomake your fooddollars count Decide wheretoshop. Compare while youshop. Keep your shopping ski l lssharp.

READ O U T TO:...LEA RN shoppingskillsthatwillget youstartedandleaveextramoneyinyour pocket.

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ATTHE STORE

D E C I D E W H E R ETO SHOPIt's usually best to shop a t large super-markets. They have many brands a n dpackage sizes. This bigger selection offoods gives you abetter chance tocompare prices and find bargains. Forconvenience, you mayw a n t to limityour shopping to one or two super-markets near you. As you becomefamiliarwitha store's usual prices,youwill quickly spotthespecials.BE A COMPARISONS H O P P E RShop by comparing costs to find thefoods onyour listat theprice to fityour budget. B y compa rin g costs youma y find unadvertised specials thatyou'll w a n t to buy instead of s imi larfoods on your l ist. To compare costsyou'll need to look a t unit prices, costs permeal or serving,and food labels.

UseUnit PricingThe unit price is the price perpound,ounce, quart, or other unit. Mostsupermarkets have unitprice labels onthe display shelves above or belowcanned and packaged foods.

Name, brand, a nd size of containerPRICE$2.004

UNIT PRICE$1.17per poundfcA

The TOTAL PRICEthar vpadcjq.v o w . p a y 4-or -H ^ i

,NITPRICE Comparinqcosts


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ATTHESTORE

1. Compare unit prices for differentbrandsoffood. Which is the better/ buy?>torebrand)frozen green beans,TlPourTce "package

PRICE$0.68UNITPRICE$1.09per pound

OR(flame brancTljrozen green beans,seasoned, jounce package

PRICE$1.19 UNIT PRICE$2.12per pound

The store brand beans at$1.09 per poundareabetter buythan the name brandseasoned beans at$2.12 per pound.

2. Compare unit prices for foods in dif-ferentpackagejsizes.Which is the bet-ter buy?Name brand cornflakes,"Tff^ounce bo5


ORName brand cornflakes, individualpacks^dunces)(3/4 ounce each)


The 18-ouncebox ofcereal at$1.32perpound is a better buy than the 6-ounce in-dividual pack sizeat$3.60 per pound.

Some stores now sell somefoods inbulkincludingflour, sugar, mixes,cereals, dried beans and peas, nuts,herbs, and spices. Bulk means youscoop the amount of food you wantfrom bins. Because they are not

packaged, bulk foods cost less thanthe same foods in packages. But com-pare the unit price to besure. Buyingfoods in bulk isalso a great way toavoid waste, because you can buyonly what you need.


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AT THESTORE

the Costof aMealr aServing foods have parts you can't eat

the bone and fat in meat or the pits,or peels of fresh fruits and

Forthese foods, the lowest perpound isn't alwaysthe best

Tofind the bestbuy,you need to costs of the amounts youmeal or for aserving.

From pastexperienceyou probably how much of these foods you

need for ameal. To findthe costof ameal: Firstthinkof howmany mealsapackagewillserve. Then divide thenumber ofmealsyouexpect to getinto theprice for thepackage. This gives you the costpermeal.Theexamplebelow shows how tocompare costs for meats.

At the MEAT counterCOMPARE TH E COST OF A MEAL WHICH IS THE BETTER BUY?

GROUND BEEF$1.49Price per

Ib..67

Net wt.Ibs.

TOTAL PRICE$1.00

2.mea.h)TotalPrice l . d > o

BEEFRIB.67 TOTAL PRICE$1.00

me


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ATTHE STORE

For some foodsespecial ly f ru i tsitma y be easierto compare the costofa serving than th e cost of a meal. Tofind the costof a serving: First think of the number ofservin gsyou can get from a market unitsuchas apound of bananas,or fivegrapefruits, or one pineapple.

Then divide the number ofservingsinto the price for the market unit tofind the cost of a serving.The example below shows how tocompare costs fo r fresh fruits.

In the PRODUCE sect ionC O M P A R E TH E COST FOR A SERVING.WHICH O F T H E FOLLOWING T HRE E A R E T H E BETTER BUYS?

-L.T J_ pound-or bananasgivesyou-oJooui 3serviras,-Hicn 30*.4-c^O L pound. 4-3servmqs ==-lo4-ror o servino,O J

IT 5qroLpefvuitS OIL)-infcs yoiL ocboaJ-ser-virtts -Hncn-r bseryinase x . servincno

Bananas a t 1 pound for 30


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ATTHESTORE

Read Food LabelsFood labels cantell you a lot aboutwhat's inside the package. To seewhat you are really paying for, readthe label. Look for the list of ingredients. In-gredients are listed on the package inorder from largestto smallest amounts.

100%GrapeJuiceINGREDIENTS: (|FtAPEG R A P E JUICE FROMTRATE,ASCORBIC ACID (VITAMINC). NO ARTIFICIAL FLAVORS ORCOLORS ADDED.

PowderedGrapeFlavorDrink

INGREDIENTS: SUGAR, DEX-TROSE, CITRIC ACID (PROVIDESTARTNESS) , NATURAL A N D A R -TIFICIAL FLAVORS, SODIUMCITRATE (REGULATES TART-NESS), DEXTRIN, TRICALCIUMPHOSPHATE (PREVENTS CAK-ING), VITAMIN C, CELLULOSEGUM (ADDS BODY), HYDRO-GENATED VEGETABLEOIL,ARTI-FICIAL COLOR.


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ATTHESTOKE

Look for "No-Brand"Foods"No-brand"o rgeneric foods usually havethe samenutrientsas brand name foods,but they usually cost less. You can spotgeneric foods by their plain whitepackageswithblack lettering. They haveno brand name. They may have plainpackages, but remember, it's what 's in-sidethat counts Decide if gen erics a re foryou by comparing their cost and qualitywith thebrandsyou normally buy.

KE E PYOUR SHOPPINGSKILLSSHARPBealert to the ways foods a redisplayed.Watch out for foods placeda t the end of the aisle or in an attrac-tive display. They may not really bebargains. Becareful using"cents-off"coupons, too. Often these couponsarefo r name brand products that costmore than storebrand or "no-brand"products, evenwith the coupon dis-count. Be sure to compare costs

SUNreat foparties


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RECIPES

Some two-person families testedandliked the recipes in the sample menus.Try them; you maylikethem too.Someof these recipes are new. Somea re old favorites. Ineither case, theyarelow in cost, since they are madewith economical foods and season-ings, and nut r i t ious since they containnutrient-rich foods andavoid toomuch fat, sugar,andsalt.You'll find the recipes groupedhere a shomemade conveniencemixes, main dishes, salads, soups,sandwiches, breads, and desserts.Each recipe givesyou the number ofserv ings, theserving size, and thecalories in a serving.

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BiscuitMixAbout6cupsmixFlour,lightlyspooned intocupInstantnonfatdrymiiirBaking powderSaltShortening

4cups2/3 cup tablespoons1 teaspoon

cup

M ix dryingredientsthoroughly.Cutinshortening with pastry blenderormixer until finecrumbsareobtainedandshortening is evenlydispersed.

3. Storeintightlycovererdcontainerinrefrigerator.Usewithin3months.

MeatballMixtureRegularground beefSoftbreadcrumbsOnion,finelychoppedReconstitutedinstantnonfatdrymirkSalt

1 pound1/2 cup2tablespoons1/3cup1/4teaspoon

1. Mixingredients thoroughly.2. Dividemixtureinhalf.UsehalfforSweet andSourMeatballs(p.49),orMeatballsinSauce(p.42).

3. Wrapandfreezeremainingportionforlater use.

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PuddingMixAbout2-1/2cupsmixInstant nonfatdrymilkGornstarch.SugarSalt

2-1/3cups1/2 cup1/2cup1/4teaspoon1. Mixingredients thoroughly.2. Storeintightlycoveredcontainerin refrigerator. Usewithin3months.


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BeefandPeppers2servingsofabout3/4 cupeach230caloriesper servingBeef cubes, fromchucksteak*TomatoesGarlic powderPepperOnion slicedGreen pepper,cut in1-inchpieces

about1 cuphalfof a16-ouncecan(about 1cup)1/8teaspoondash

1.Brown beef cubesinsaucepanuntilwellbrowned.3. Breakuplargepiecesoftomatoes.Stirin garlicpowderand pepper. Pour overbeef.Coverandcook overlowheat

untilbeefisalmosttender-about1hour.3.Addonionandgreen pepper.Coverandcontinue cookinguntilvegetablesandbeefaretenderabout30minutes.

* N O T E :Forbeef cubes,use a 1-1/2-poundbladechuck steak.Separateleanmeatfrom fat and bone. Gatmeatinto3/4-inchcubes.D ividebeef cubesin half. Use half (about1cup)for Beef andPeppers. Saveremaining1 cup for B raised BeefwithN oodles (p.35>

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BraisedBeefwithNoodles2servingsof 3/4 capbeefmixtureand3/4 cupnoodleseach340caloriesperservingBeefcubes,from chuck steak*WaterSaltPepperBayleafOnion,coarselychoppedCelery,dicedFlourWaterNoodles, cooked,unsalted

about1 cup1-1/8cups1/4teaspoondash11small2/3 cup1tablespoon1 tablespoon1-1/2 cups

1.Brown beefcubes in saucepanuntilwell browned.8.Add1-1/2 cups water,salt,pepper,andbayleaf.Coverandcook overlowheatuntil beefisalmosttenderabout1hour.

3. Addonionandcelery. ContinuecookinguntilmeatandvegetablesaretenderaboutSOminutes.4. Removebayleaf.

8. Mix flour andwateruntilsmooth. Stir intobeefmixture.Cook,stirringconstantly,untilthickenedaboutSminutes.6. Serve over noodles.

* N O T E : Forbeef cubes,use a 1-1/2-poundbladechucksteak.Separateleanmeatfrom fat andbone.Gutmeatinto 3/4-inchcubes.Dividebeef cubesin half. Use half (about1cup) for B raisedBeef withNoodles.Save remaining1cup for Beef andPeppers (p.34>


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Braised2servingsof I chickenrollwithabout3tablespoonsgravyeach.240caloriesperservingChickenbreast halves,skinnedandboned*Onion,choppedCelery,choppedMargarineRice,cooked,unsaltedPoultryseasoningSaltPepperGarlicpowderChicken stock(fromStewedChicken,p.47,step4)GravyFlourWaterChicken cookingliquid(seestep7below)

2tablespoons2tablespoons1teaspoon2/3 cup1/8teaspoon1/8teaspoondashdash8/3cup

2teaspoons1tablespoonabout1/3 cup

1.Pound"breasthalveswith,meatmalletuntilflat.2. Cookonionandceleryinmargarine until tender.3. Mix inriceandseasonings.4. Placenaifofrice mixtureoneach,breastnaif.Startwithnarrowestend androll.Tiestringaround eachendofrollto

holdittogether.L eaveendsofstringlongsothey canbeeasilyremovedbeforeserving.5.Brownchickenrollson allsidesin hotfrypan.6.Addstock andbring to a boil.Reduceheat,cover,andsimmeruntiltenderabout15minutes.7. Removerollsfromcooking

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RECIPES:MAINDISHES

liquid.Keeprollswarm whilemaking gravy.8. Forgravy,mix flourandwateruntilsmooth.Stirinto cookingliquid.Cook,stirring constantly,untilthickenedabout1minute.

9. Serve gravy over chickenrolls.* N O T E : U sechicken breast halvesf rom a 3-1/3 pound chicken.U seremaining partsforStewedChicken P -47).

Braised TurkeyDrumsticksProvidescookedturkeyfor3mealsTurkeydrumsticks,freshor frozenPoultryseasoningSaltPepperWater

2pounds1/8 teaspoonI/16teaspoondash cups1. T haw frozen drumsticksinrefrigerator.2.Brown drumsticks in hotf rypanabout 15minutes.3.Sprinklewith seasonings.4.Addwater. Bringto aboil.Reduceheat, cover,andsimmer

untiltender about1-1/2hours.Turn drumsticks ha l fwaythrough cooking.5.Measure cooking liquid. Spoonoffasmuchof the fatlayeras

possible.Addwatertoliquid,ifnecessary,tomake1-1/2cups.Save1/2 cup forBraised TurkeywithGravy(p.38).6.Separate meatfromskinandbones.D iceand save 2/3 cupturkeyforTurkey Spanish Rice(p.52).Diceandsave3/4 cup

turkeyforTurkey-Potato Salad(p.51).Serve remainderofturkey for dinner(seeBraisedTurkeywithGravy).


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Braised Turkeywith.Gravy2servingsofabout3ouncesturkeyand 1/4 cupgravyeach.185caloriesperservingFlourWaterTurkey cookingliquid(fromBraised Turkey Drumsticks,p.37,step5)Braised Turkey (from Braised

Turkey Drumsticks,p.37,step6)

1tablespoon1 tablespoon

1/2 cup

about6ounces1.Mix flour and water untilsmooth.Stir into turkey cookingliquid.2. Cook,stirringconstantly,untilthickenedabout2minutes.3. Serve overbraisedturkey.

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ChickenMacaroniStew8servingsofabout 1-1/4 cups each285caloriesperservingTomatoesFrozen mixed vegetablesElbowmacaroni,uncookedOnion,choppedOregano leavesSaltGarlicpowderPepperBayleafChicken stock (from StewedChicken,p.47,step4)Chicken, cooked, diced (fromStewed Chicken,p.47,step5)

halfof a16-ouncecan(about1 cup)about1 cup(halfof a10-ounce package)1/3cup1/4cup1/4teaspoon1/4teaspoon1/8teaspoondash11 cup3/4 cup

1.Breakuplarge piecesoftomatoes. Place all ingredientsexceptchicken into saucepan.2. Bring to aboil.R educeheat and boilgently, uncovered,untilmacaroni istender about15minutes. Stir several times to

prevent macaronifromsticking.3.Addchicken. Heattoservingtemperature.4. Removebayleaf.

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Creole Beans2servingsofl cupeach180caloriesper servingCelery,slicedOnion,coarselychopped.Greenpepper,coarselychoppedMargarineTomatoesGarlic powderSaltPepperDriedpea(navy)beans, cooked,unsalted,drained*

1/4cup1/4cup1/4cup1teaspoonhalfof a16-ouncecan(about1cup)1/8teaspoonf 16teaspoondash1-1/4 cups

1. Cookcelery, onion,andgreenpepperin margarineuntiltenderabout5minutes.2. Breakuplarge piecesoftomatoes. Add tomatoes andseasoningstocookedvegetables.Bringto a boil.

3.Add beansandreturnto a boil.Reduceheat, cover,and boil

gentlyuntilflavorsare blendedandliquidisreducedabout30minutes.Stiroccasionally topreventsticking.

* N O T E :1-1/4cupscannednavybeans,drained,may beusedinplaceofcookeddried beans;thenomitsaltInstep2.AboutSO Scaloriesperserving.

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LiverandOnions2servingsofabout2-1/2 ounces each210caloriesperserving with beefliver200caloriesperserving with pork liverBeeforporkliver,sliced,deveined*FlourOilSaltPepperOnion,slicedWater

1/2pound1-1/2tablespoons1teaspoon1/8teaspoondash1small1-1/2tablespoons

1.Remove membranefromliver,ifnecessary.2. Coatliverslices withflour.3. Brown liveron onesidein hotoilinfrypan.4. Turn liver.Addsaltandpepper.Top withonionslices.Addwaterandcoverpantightly.5. Cookoverlowheatuntilliveristenderabout25minutes.

* N O T E : If liverw aspurchasedfrozen,partiallythawin therefrigerator only until slicescan beeasilyseparated Remove1/2poundfor recipe; wrapandreturnremaining piecesto thefreezer. T omaintain,quality,do not comple telythaw liver thatistobe refrozen.If liverw aspurchasedfresh,f reezeanyremaining liverforlateruse.

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MeatballsinSaucewith.Rice2servingsof6meatballs,1/4 capsauce,and 3/4 cupriceeach440caloriesper servingMeatballmixture (p. 31)TomatopureeOnion,choppedVinegarSugarOregano leavesPepperWaterRice,cooked,unsalted

1/2 recipe1/2 cup1tablespoon2teaspoons1/2teaspoon1/4 teaspoondash2tablespoons

cups1. Thawfrozen meatballmixturein refrigerator.2. Divideinto12portions.Shapeintoballs.3.Brown meatballson allsidesinhotfrypa n.Drain.4. Mixremainingingredientsexcept rice. Pour over meatballs.

5.Bringtoaboil.R educeheat,cover,andboil gentlyuntilsaucethickensabout10minutes. Spoon sauce overmeatballs once during cooking.6. Serve over rice.

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Pizza(usingbiscuit mix)2servingsof2wedgeseach480caloriesper servingBiscuitmix (p. 31)WaterRegularground beefOregano leavesGarlicpowderTomatopureeOnion,verythinlyslicedGreen pepper,cut inverythin stripsProcess Americancheese,shredded

1 cup3tablespoons1/4pound1/8teaspoon1/8teaspoon1/3 cup1smallmedium

1/4 cup1. Preheatovento425F hot).2. Lightlygreaseabakingsheet orpizzapan.3. Stir biscuitmixand watertogetheruntilmix is barelymoistened.Knead15timeson alightlyflouredsurface.4. Pat or rolldoughinto an 8-inchcircleon bakingsheetorpizza

pan.Turnupedgeofdoughslightlytoformarim.5. Bakeuntilsurfacebegins todryabout6minutes.

6. Brown beefin hotfrypa n.Drain.7. Stiroreganoand garlicpowderinto puree. Spreadoverhotcrust. Sprinkle withbrownedbeef,onion,andgreen pepperandtopwith cheese.8. Bakeuntil cheese is melted andcrustisgoldenbrow na bout15minutes.9. Cutinto4wedges.

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Fork ChopswithStuffing2servingsof2 chop and 3/4 cupstuffing each360caloriesperserving with whitebread350caloriesperserving withwhole-wheatbreadBladepork chopsCelery,choppedOnion,choppedSoftbreadcubesApple,unpared,choppedPoultryseasoningPepperWaterWater

2(about8ounceseach)1/4cup1/4cup2cups1small(about3/4cup)1/4teaspoon1/8teaspoon8 tablespoons1/4cup

1.Trim excessfat fromporkchops.2.Brown pork chopsin hot

frypan.R emovechopsanddiscard fat.3. Cookceleryandonionin frypanuntiltender.Mixwith bread,apple,seasonings,and 2tablespoonswater.

4. Place pork chopsin frypan. Topeach chop with halfofstuffingmixture.8. Add 1/4 cup water tofrypa n.Coverandcook overlowheatuntilpork chopsaretender-about30 minutes.Checkporkchops during cooking; add asmall amountofwater,ifneeded,topreventover-browning.

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Boast PorkShoulderProvidescookedporkfor3mealsFresh,picnicshoulderwith,bone -1/2pounds1.Place picnic shoulderonrackinshallowroastingpan. If meatthermometerisused,insertit incenterofroastso tipdoesnottouch boneorfat.3.Roast, uncovered,at325F (slowoven)untildone,about2-1/2 to3 hours. Totestfor doneness,makeasmallcutnextto boneinto thickerpartofmeat.Juiceswill b eclear when meatisdone.Meatthermometer,ifused,should read 170F.

3. Removefatfromdrippings.Defatteddrippings will measureabout2tablespoons; save halfforRoast Pork withGrav y(p.46)andhalfforPorkandCabbageSoup (p. 58).4. Separate meatfromrind, fat,andbone. Using the smallerpiecesofpork, diceandsave1cup ofmeatforPorkandCabbag e Soup.Slice remainingmeat.SavehalfforsandwichesandhalfforRoast Pork withGravy.Cookedpork will keep 3to4daysin therefrigerator.

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Stewed ChickenProvideschickenandstockforfourmealsChicken,wholeOnion,quarteredCarrot,cut inpiecesCelery,cut inpiecesPepperWater

3-1/3 pounds1medium1medium1stalk1/8teaspoon8cups1. Cutupchicken.R emoveskinand. bonesfrombreasthalves.SavebreasthalvesforBraisedChickenRolls(p.36).2.Place remaining chickenpartsand.skinand.bonesfrombreasthalvesinsaucepan.3. Add.vegetables, pepper,andwater. Bringto aboil.R educeheat,cover,andsimmeruntilchicken istender about45minutes.4. Removechickenandvegetablesfromstock. Pour stock into2-cupmeasuring cup.Spoonof fasmuchofthe fatlayeraspossible.

Press vegetables throughastrainer(ormash withfork)and add todefa ttedstock.Addwatertostock,ifnecessary,tomake2cups.Save2/3 cupstockforBraised Chicken Rolls(p. 36)and 1 cup for Chicken MacaroniStew(p.39).5. Separate meatfromskin andbones.D iceandsave3/4 cupmeatforChicken MacaroniStew.* N O T E : Onlypartof thechickenisusedin Week2menus.Freezeremainingcookedmeatandstockforlateruse.

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Stove-Top Beans4servingsofabout 1 cup each295caloriesperservingDriedpea(navy)beans*BoilingwaterSaltBean cookingliquid(step 3}Tomato pureeOnion,shoppedSweet apple,unpared,finelychoppedPrepared mustardWorcestershire sauceSugarPepper

1-1/4 cups4cups1/8teaspoon1 cup2/3 cup1/2cup1medium1tablespoon1-1/2teaspoons2 teaspoons1/8 teaspoon

1.Addbeans to boiling water.Boil2minutes.R emovefromheat,cover,andsoak1hourorovernightinrefrigerator.2.Addsalt.Bring beansto aboil.Reduceheat, cover, and boilgentlyuntiltender1to 1-1/2hours.3.Drain.Save1 cupbeancookingliquid. Mix with beansandremaining ingredients insaucepan. Bringtoaboil.R educeheat, cover, and boil gently 30minutes.4. Continue cooking, uncovererd,untilsauce is of desiredconsistencyabout10minutes.

5. Serve halfofthebeans andrefrigerate remaining2cupsforuseatanother mealwithin3 to4days,t* N O T E :3-1/4cups cannednavybeans,drained,may beused inplaceofdried beans;omit4 cupsboilingwaterandsaltandsteps1and 2. U se 1 cupwaterinplaceofbeancookingliquid.Combinebeansand1 cupwater with otheringredientsandproceedasdirectedinstep3above.About250caloriesperserving. f - N O T E : Reheat beansovermediumheatuntil mixture is bubbly,stirringasneededtoprevent sticking.

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TacoSalad2servingsofabout2-1/3cups each408caloriesperserving withbeancookingliquid390caloriesperserving with waterRegular ground beefOnion, choppedFlourDriedkidneybeans, cooked,unsalted,drained*TomatopureeBeancookingliquidorwaterChilipowderOregano leavesSaltGarlicpowderLettuce,torninbite-size piecesTomato,cut inchunksGreenpepper,coarselychoppedCornmealchips,crumbled(p.62)

1/3pound3tablespoons1 teaspoon1 cup1/3 cup tablespoons1 teaspoon1 4teaspoon1 8teaspoon1 8teaspoon cups1small(about4ounces)1/4cup8

1. Cook beefandonion until beefiswell browned.Drain.Stirinflour.

2. Stirin beans,tomato puree, beanliquidorwater,andseasonings.3. Cookoverlowheatuntilthickenedabout10 minutes.

4. Mixlettuce, tomato chunks,andgreen pepper.5. Toserve, place halfoflettucemixture (about 1-1/2 cups)on

each plate.M oundhalfof beefmixture (about3/4cup)incenteroflettuce mixture.Sprinkle crumbledcornmealchipsoverbeef mixture. Serveimmediately.

* N O T E : 1 cupcannedkidneybeans,drained,may beusedinplaceofcookeddriedkidneybeans;thenomitsaltand u sewaterinsteadofbeanliquidinstep2.About365caloriesperserving.50


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Bean-VegetableCombo2servingsofabout1 cupeach180caloriesper servingw ith,bean liquid165caloriesperserving with waterOnion,chopped.Carrot,dicedBayleafMargarineCabbage cut in1-inchpiecesSaltPepperGarlic powderDrypea(navy)beans,cooked,unsalted,drained*BeancookingliquidorwaterGreen pepper,finely chopped

1/3 cup1/8cup11 teaspoon2cups1/4teaspoondashdash1 cup2tablespoons1 tablespoon

1.Stir-fry onion,carrot,and bayleafinmargarinein hotfrypanfor5minutes.

2. Stirincabbage. Sprinkle with,seasonings.Coverandcook overlowheatuntilcabbageis tenderbutcrispabout5minutes.3.Addremaining ingredients.Heattoservingtemperatureabout5minutes.Stirasneededto

preventsticking.4. Removebayleaf.

* N O T E : 1 cupcannednavybeans,drained,may beusedinplaceofcookeddried beans;then omit saltinstep 2. About19Scaloriesperserving with beanliquid;180 withwater .

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Celery Salad2servingsofabout2/3 cupeachSO caloriesperservingCelery,thinlyslicedCarrot,shreddedOnion,choppedSaladdressing,mayonnaise-typePreparedmustardVinegarPepper

1 cup1/3cup1tablespoon1tablespoon1/2teaspoon1teaspoondash

1.Mixcelery,carrot, and onion.2. Mixremaining ingredients. Stirinto celery mixture.3. Chill.

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HotPotato Salad2servingsofabout 1 cup each235caloriesperservingBaconslicesOnion, choppedFlourSugarSaltPepperWaterVinegarPotato,cooked,peeled,sliced

1/4pound1/4cup1tablespoon2teaspoons1 8teaspoondash1 2 cup3tablespoons1-2/3 cups (8/3 poundaspurchasedabout medium)

1. Cook baconinf rypa nuntilcrisp.R emovefrompan anddrainonpaper towel.C rumble bacon.Discard bacon fat.2. Cookonion inf rypa nuntiltender.

3. Mix flour,sugar, salt,andpepper.Stir into onion.

4.Graduallystirinwaterandvinegar.Cook,stirringconstantly, untilthickenedabout3minutes.5. Addpotatoesand bacon.Mixgently.Heat to servingtemperature overlowheatabout5 minutes.

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Macaroni andCheese Salad2servingsofl cupeach270caloriesperservingElbowmacaroni,cooked,unsalted,drained(cooledtoroomtemperature)Process Americancheese,cut insmallpiecesCelery,slicedOnion,choppedSaladdressing,mayonnaise-typeVinegarPepper

cups1/Scup1/3cup2tablespoons2tablespoons2teaspoons1/8teaspoon

1. Mix macaroni, cheese, celery,andonion.2. Mixsalad dressing, vinegar,and

pepperthoroughly. Stir intomacaronimixture.3.Chill.

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PotatoSalad2servingsofabout3/4 cupeach160caloriesper servingPotatoes, cooked,peeled,dicedCelery, choppedOnion,choppedSaladdressing, mayonnaise-typePreparedmustardSaltPepper

cups(8/3 poundaspurchasedabout8medium)3tablespoons1tablespoon8tablespoons1/8teaspoon1/8teaspoondash

1. Mix potatoes, celery, andonion.8. Mixsalad dressing, mustard,salt,andpepper. Stirlightlyintopotatomixture.3.Chill.


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PorkandCabbage Soup2servingsofabout1-1/4cups each205caloriesperservingDefattedpork drippings (fromRoastFork Shoulder,p .45,step3)Cookedpork,diced (from RoastPork Shoulder,step4)Cabbage coarselyshreddedBoilingwaterCelery,slicedGreen pepper,dicedSaltPepperBayleaf

about1 tablespoon1 cup cups1-1/2cups1/3 cup1/4cup1/4teaspoondash1

1.Heat pork drippingsinsaucepan.2.Addpork and brownlightly.3. Addcabbageandstir-fryfor 2minutes.4. Stirinwaterandremainingingredients. Returnto aboil;reduceheat,cover,andsimmer25 minutes.5. Removebayleaf.

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SplitPeaSoup4servingsofabout1-1/3cups each330caloriesperservingDriedsplitpeasOnion,chopp edCarrot,shreddedSaltPepperOregano leavesBayleafBoiling water

1-3/4 cups2/3cup2/3 cup1/8teaspoon1/8 teaspoon1/8teaspoon14-1/2cups

1.Addallingredientstoboilingwater.2.Returnto aboil.R educeheat,cover,and boil gentlyuntilpeas

aretenderabout40 minutes.3. If necessary, uncover andcook ,stirringoccasionally,untildesiredthicknessisobtainedabout5minutes.4. Removebayleaf.

5. Servehalfofthesoup.Refrigerateremaining 2-2/3cups for use atanother meal.*The soup will keep3 to 4daysintherefrigerator.* N O T E : T oreheatsoup,stirin. 1/4cupwater .Heatuntilsoupstartstoboil,stirringasneededtopreventsticking.

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RECIPES: SANDWICHES

Barbecue Beef Sandwich8sandwiches405caloriespersandwichRegular ground beefTomatopureeOnion,choppedVinegarSugarDrymustardPepperHamburgerrolls

1/2pound1/3cup1/4cup2tablespoonsZ teaspoons1/4teaspoondash

1. Cook beefuntillightly browned.Drain fat.2. Mix inremaining ingredientsexcepthamburgerrolls.3. CoverandcookoverlowheatforSOminutestoblendflavors.Stiroccasionally.4. Spoon mixture onto bottomhalves ofrolls(about1/Scuppersandwich).Coverwithtophalves.

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RECIPES:SANDWICHES

CottageCheese-VegetableSandwich2sandwiches195caloriespersandwichwith whitebread180caloriespersandwichwithwhole-wheatbreadLowfatcottagecheeseCarrot,shreddedCelery,choppedGreenpepper,choppedOnion,very finelychoppedPepperBread

1/2 cup2tablespoons1tablespoon1tablespoon1teaspoondash4slices

1.Mix allingredientsexcept bread.2. Spread one-halfofmixture oneachof 2bread slices.Topwith

remaining bread.

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CornxnealChips30 chips15caloriesper chipWaterMargarineChilipowderGarlicpowderSaltYellowcornmeal

1/2cup1-1/2tablespoons1/4 to1/2teaspoon,asdesired1/8 to 1/4 teaspoon, asdesired1/8teaspoon8/3 cup

1. Preheatovento375F(moderate).2. Lightlygreasebakingsheet.3. Heatwater, margarine, andseasoningstoboiling.R emovefromheat. Stirincornmealand

mixwell.4. Divide dough,into30portionsusingabout1teaspoondougheach.Rolleach portion intoaballabout3/4inchindiameter.

5.Placeballs on baking sheet,about3 inches apart.Coverwithwaxpaper and press withbottom ofaglass until very thin,about2-1/2 inches in diameter.Removewaxpaper.6. Bakeuntil lightlybrownedandcrispabout15minutes.7. Coolonrack. Storeinairtightcontainer.

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CornmealPancakes6pancakes90caloriesperpancakeYellowcornmealFlourInstantnonfatdrymilkSugarBakingpowderSaltWaterMargarine,melted

1/3cup1/3 cup2tablespoons2teaspoons1teaspoon1/8teaspoon1large1/3cup1tablespoon1. Mix dryingredients.2.Mix egg andwater thoroughly.Stir into dry ingredients withmargarine.Mixuntildryingredientsare barelymoistened.Batter will b elumpy.3. For each pancake, pour batteronto hotgriddleorfrypan ,usingabout3tablespoons batter.Cookuntiltop is bubblyandedgesbegintodry.4. Turnand brown other side.

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8 biscuits95caloriesper biscuitBiscuitmix (p. 31)Water cups1/3 cup

1. Pre heat ovento425F hot).2. Lightlygrease baking sheet.3.Stirmixand water together.M ix well.

4. Dropdough bytablespoon ontobakingsheettoform8biscuits.5. Bakeuntillightlybrow nedabout 12minutes.

Muffins(usingbiscuitmix)8 muffins135calories per muffinBiscuit mix (p. 31)SugarWater

1-3/4 cups2tablespoons1/3 cup1 large1.P reheat ovento400F hot).2. Lightly greasemuffin tins.3. Stirmix andsugar together.4. Mixwaterand eggthoroughly;addto mix and sugar. Stir until

dryingredients are barelymoistened. Batterwillbelumpy.5. Fillmuffintinstwo-thirds full.6. Bakeuntil lightlybrow nedabout20minutes.

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Apple Cobbler(using biscuit mix)4servingsofabout1/2cupeach155caloriesperservingCornstarcliSugarGroundcinnamonWaterApples,tart,pared,slicedBiscuitmix (p. 31)Process Americancheese,shreddedWater

1tablespoon1tablespoon1/8 teaspoon3/4cup2medium3/4cup2tablespoons3tablespoons

1. Preheatovento400F hot).2. Mixcornstarch,sugar,andcinnamoninsaucepan. Add3/4cupwaterand mixwell.Addapples.3. Cookoverlowheat,stirringoccasionally,untilliquidthickensandapplesjustbegintos oftena bout6 minutes.

4.Pour into1-quartcasserole.5.Stir biscuitmix andcheesetogether. Add3tablespoonswater and mix well. Spread ontop ofapple mixture.6. Bakeuntiltop islightlybrownedabout30minutes.

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BreadPudding4servingsofabout1/2cup each145caloriesperserving using whitebread140caloriesperserving usingwhole-wheatbreadBread,cut in1-inch piecesRaisinsSugarGround cinnamonEgg,slightlybeatenVanillaReconstitutedinstantnonfatdrymilk

cups,about2slices1/3 cup2tablespoons3/4teaspoon1large1/4teaspoon1-1/4 cups

1.Place bread piecesin1-quartcasserole. Sprinkle withraisins.2. Mixsugarand cinnamon. Stirinto egg.Addvanilla.3. Heat milk(do not boil).Stirwarmmilk intoeggmixtureslowly.4. Pour mixture over bread.5. Bakeat325F(slow oven)untiltipofk nifeinserted into centercomes outcleana bout40minutes.6. Servewarmorcold.

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Carrot-Halsi24bars60caloriesper barSugarMargarine,softenedEggVanillaWaterFlourBaking powderGroundcinnamonSaltQuick-cookingrolled oatsRaisins,choppedCarrot,shredded

1/3 cup1/3 cup1large1teaspoon1/4 cup3/4 cup1teaspoon3/4teaspoon1/4teaspoon1/2cup1/4 cup1/2cup

1.Preheatovento35O F(moderate).2. Lightly grease8-inchby8-inchbakingpan.3. BeatsugarandmargarinewithanelectricmixeratmediumspeedinitUwellblendedabout2minutes.Add egg andvanilla.Beatwell.Mix inwater.

4. Mix flour,bakingpowder,cinnamon,andsalt.Add to eggmixture.Mixuntilblended.5. Mix inoats,raisins,andcarrot.6. Spreaddoughin pan.7.Bakeuntil toothpick insertedinto center comesoutcleanabout35minutes.

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ChocolatePudding(usingpudding mix)2servingsofabout1/2 cupeach160caloriesperservingPaddingmix(p.32)CocoaSugarWaterMargarineVanilla

1/2 cup1-1/2tablespoons1/2tablespoon3/4cup1teaspoon1/2 teaspoon

1.Stir mix,cocoa,and sugartogetherinsaucepan.Addwaterand mixwell.2. Cookovermediumheat,stirringconstantly,untilmixturejust

beginstoboil about5minutes.Removefromheat.3.Stirinmargarineandvanilla.4. Pourpudding into bowl.Placewaxpaper directlyon surface ofpudding.5.Chill.

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PeanutButter SnackLoaf(usingbiscuitmix)12slices about 1/2-inchthickeach175caloriespersliceSmoothpeanut butterSugarEggWaterVanillaBiscuit mix (p. 31)

cup1/2cup1large1/2cup1 teaspoon1-3/4 cups

1.Preheat ovento350F(moderate).2. Lightly grease 8-inchby4-inchloaf pan.3. Beatpeanut butterandsugarwith,anelectric mixerat

mediumspeed until wellblendedabout2minutes.

4. Mixegg, water,andvanillathoroughly. Stir into peanutbutter mixture.5.Addbiscuit mixandbeat justuntil smooth.6.Pourintopan.7.Bakeuntil toothpick insertedinto centerofloafcomes outcleanabout40minutes.

thrifty food for 2

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