ThriftyMeals INSIDE FINAL Recipes and Tips for Healthy, Thri ty Meals United States Depa tment of Ag icultu e Cente fo Nut ition Policy and P omotion Recipes and Tips for Healthy, Thri ty Meals FOREWORD The essence of nutr t on gu dance s to prov de the publ c w th the best nformat on ava lable to ass st them n mak ng w se and nutr t ous food cho ces to susta n l fe and good health. As publ c off c als n the U. S. Department of Agr culture, we are deeply concerned that Amer cans not only have enough food but also that the publ c has enough nformat on to know what food to purchase and how to prepare t. Wh le a healthy d et s the cornerstone to good health, meet ng that goal can be a challenge. That s why we are del ghted to offer th s publ cat on to the publ c. Recipes and Tips f r Healthy, Thrifty Meals s more than a cookbook. The book prov des bas c cook ng and food safety gu dance. The menus presented here conform to the recommendat ons conta ned n the D etary u del nes for Amer cans and the USDA Food u de Pyram d. The 40 rec pes are qu ck, easy, tasty and econom cal. We hope that you w ll f nd the rec pes and other nformat on prov ded n th s book useful. At the back of the book s nformat on on how to get more nutr t on nformat on. If you have comments or suggest ons, let us hear from you. Shirley R. Watkins Rajen S. Anand, Ph. D. Under Secretary E ecutive Direct r F d, Nutriti n and Center f r Nutriti n C nsumer Services P licy and Pr m ti n 1 3 TABLE OF CONTENTS Introduct on 4 T ps for healthy, thr fty meals 5 Some best buys for cost and nutr t on 8 T ps for healthy cook ng 10 Keep your fam ly’s food safe 11 Menus for 2 weeks of meals 13 Rec pes 18 Food l sts for 2 weeks of meals 69 Rec pe l st 74 INTRODUCTION How can you serve healthy meals on a l m ted budget? It takes some t me and plann ng, but you and your fam ly can eat better for less. Th s booklet can help you save money as you prepare healthy meals. It conta ns  T ps for plann ng, shopp ng, and cook ng healthy meals on a t ght budget  Sample menus for 2 weeks for breakfast, lunch, d nner, and snacks  Rec pes for healthy, thr fty meals  L sts of the foods needed for each weekly menu 4 TIPS FOR HEALTHY, THRIFTY MEALS WHY PLAN MEALS? To help you and you family be healthie . When you plan meals, you can make sure you nclude enough foods from each food group. Pay spec al attent on to serv ng enough vegetables and fru ts n fam ly meals. To help you balance meals. When you are serv ng a food w th a lot of fat or salt, you can plan lowfat or low- salt foods to go w th t. For example, ham s h gh n salt. If you have ham for d nner, you also can serve a salad or a vegetable that doesn’t need salt. To save money. If you plan before you go food shopp ng, you w ll know what you have on hand and what you need. Also, shopp ng from a l st helps you avo d expens ve “ mpulse” purchases. To save time and effo t. When you plan meals, you have foods on hand and make fewer tr ps to the grocery store. Plann ng also helps you make good use of leftovers. Th s can cut your cook ng t me and food costs. TIPS FOR PLANNING Build the main pa t of you meal a ound ice, noodles, o othe g ains. Use small amounts of meat, poult y, fish, o eggs.  For example, make a casserole by m x ng r ce, vegetables, and ch cken. Or try Beef- Noodle Casserole ( p. 22) or St r- Fr ed Pork and Vegetables w th R ce ( p. 26) . Add va iety to family meals. In addition to cooking family favo ites, t y new, low- cost ecipes o food combinations.  For example, f you usually serve mashed potatoes, try Baked Cr spy Potatoes ( p. 49) or Potato Salad (p. 58) for a change. 5 c ntinued ake meals easie to p epa e by t ying new ways to cook foods.  For example, try us ng a slow cooker or crock- pot to cook stews or soups. They cook foods w thout constant watch ng. Use planned leftove s to save both time and money.  For example, prepare a Beef Pot Roast ( p. 21) , serve half of t, and freeze the rema n ng half to use later. You also can freeze extra cooked meats and vegetables for soups or stews. Do “ batch cooking” when you food budget and time allow.  For example, cook a large batch of Baked Meatballs ( p. 20) or Turkey Ch l ( p. 39), d v de t nto fam ly- s ze port ons, and freeze some for meals later n the month. Plan snacks that give you family the nut ients they need.  For example, buy fresh fru ts n season l ke apples or peaches. Dr ed fru ts l ke ra s ns or prunes, raw vegetables, crackers, and whole wheat bread are also good deas for snacks. TIPS FOR SHOPPING Befo e you go shopping  Make a l st of all the foods you need. Do th s n your k tchen so you can check what you have on hand.  Look for spec als n the newspaper ads for the stores where you shop.  Look for coupons for foods you plan to buy. But remember, coupons save money only f you need the product. Also, check f other brands are on sale, too. They may cost even less than the one w th a coupon. 6 c ntinued While you shop  When your food budget allows, buy extra lowcost, nutr t ous foods l ke potatoes and frozen orange ju ce concentrate. These foods keep well.  Compare the cost of conven ence foods w th the same foods made from scratch. “ Conven ence foods” are products l ke fancy baked goods, frozen meals, and vegetables w th season ngs and sauces. Most of these cost more than s m lar foods prepared at home. Also, you can use less fat, sugar, and salt n food you make at home.  Try store brands. They usually cost less than name brands, but they taste as good and generally have the same nutr t onal value.  Take t me to compare fresh, frozen, and canned foods to see wh ch s cheapest. Buy what’s on spec al and what’s n season.  Prevent food waste. Buy only the amount that your fam ly w ll eat before the food spo ls. Using label and shelf info mation  Read the Nutr t on Facts label on packaged foods. Compare the amount of fat, sod um, calor es, and other nutr ents n s m lar products. Th s can help you choose foods that have less fat, sod um or calor es, and more v tam ns, m nerals, and f ber.  Use date nformat on on packages—“ sell by” and “best f used by” dates— to help you choose the freshest foods.  Look for the un t pr ce to compare s m lar foods. It tells you the cost per ounce, pound, or p nt, so you’ll know wh ch brand or s ze s the best buy. Most stores show the un t pr ce on a shelf st cker just below the product. 7 8 SOME BEST BUYS FOR COST AND NUTRITION BREADS AND GRAINS Look for barga ns on day- old bread and bakery products. Buy regular r ce, oatmeal, and gr ts nstead of the nstant and flavored types. Try whole- gra n bread and brown r ce to add nutr ents and var ety to fam ly meals. VEGETABLES AND SALADS Look for large bags of frozen vegetables. They may be barga ns and you can cook just the amount you need, close the bag t ghtly, and put the rest back n the freezer. Foods at salad bars can be costly. Some food tems— lettuce, cabbage, on ons, and carrots— usually cost less n the produce sect on of the store than at the salad bar. But f you need only a small amount of a vegetable, buy ng at the salad bar can save money f t reduces the amount you waste. FRUITS Buy fresh fru ts n season, when they generally cost less. c ntinued MILK Nonfat dry m lk s the least expens ve way to buy m lk. When us ng t as a beverage, m x t several hours ahead and refr gerate so t can get cold before dr nk ng. Buy fresh m lk n large conta ners ( gallon or 1/ 2 gallon). These generally cost less than quarts. Buy fat- free or lowfat m lk to cut the amount of fat n your fam ly’s meals. Note that ch ldren under 2 years of age should be g ven only whole m lk. MEAT AND POULTRY Look for spec als at the meat counter. Buy ng cuts of meat on sale can mean b g sav ngs for you. Buy chuck or bottom round roast nstead of s rlo n. These cuts have less fat and cost less. They need to be covered dur ng cook ng and cooked longer to make the meat tender. Buy whole ch ckens and cut them nto serv ng s ze p eces yourself. DRY BEANS AND PEAS Use these somet mes nstead of meat, poultry, or f sh. They cost less and prov de many of the same nutr ents. They are also lower n fat. BULK FOODS Buy bulk foods when they are ava lable. They can be lower n pr ce than s m lar foods sold n packages. Also, you can buy just the amount you need. 9 TIPS FOR HEALTHY COOKING  o easy on fat, sugar, and salt n prepar ng foods. For example, make Oven Cr spy Ch cken ( p. 37) nstead of fr ed ch cken or make Baked Cod w th Cheese ( p. 28) nstead of fr ed f sh. You don’t have to leave out all the fat, sugar, or salt— just l m t the amount you use.  Flavor foods w th herbs, sp ces, and other lowfat season ngs nstead of us ng r ch sauces and gravy. Look for deas about what season ngs to use n some of the rec pes n th s booklet, l ke Baked Meatballs ( p. 20), Baked Sp cy F sh ( p. 29), and Turkey Ch l ( p. 39) .  Make homemade desserts somet mes to save money and serve add t onal healthy foods to the fam ly. For example, try a fru t cr sp, l ke Peach- Apple Cr sp ( p. 65), or a pudd ng l ke R ce Pudd ng ( p. 67) .  Remove sk n from poultry before cook ng to lower the fat content. For example, try Baked Ch cken Nuggets ( p. 34), Ch cken and Vegetables ( p. 36), or Oven Cr spy Ch cken ( p. 37) .  Always follow food safety rules n the k tchen to make sure that the food you prepare for your fam ly s safe. See the next page. 10 KEEP YOUR FAMILY’S FOOD SAFE Clean— wash hands and su faces often:  Always wash hands w th soap and warm runn ng water before handl ng food.  Always wash cutt ng boards, kn ves, utens ls, d shes, and countertops used to cut meat w th soapy, hot water r ght away— before you use them for other foods.  Cons der us ng paper towels to clean up k tchen surfaces. If you use cloth towels, d shcloths, or sponges, wash them often, and every t me they have touched raw meat, poultry, or seafood ju ces. Use hot soapy water or the hot water cycle of the wash ng mach ne. Sepa ate— don’t c oss contaminate:  Store raw meat, ch cken, turkey, and seafood n a sealed, wrapped conta ner n the refr gerator.  Keep raw meat, ch cken, turkey, and seafood away from foods that w ll not be cooked and foods that are already cooked.  Never place cooked food on a plate or cutt ng board that prev ously held raw meat, ch cken, turkey, or seafood. Cook— cook to p ope tempe atu es:  Use a food thermometer to make sure meats, ch cken, turkey, f sh, and casseroles are cooked to a safe nternal temperature.  Cook roasts and steaks to at least 145° F.  Cook ground meat to at least 160° F.  Cook whole ch cken or turkey to 180° F.  Cook eggs unt l the yolk and wh te are f rm, not runny. Don’t use rec pes n wh ch eggs rema n raw or only part ally cooked.  Cook f sh unt l t flakes eas ly w th a fork. 11 c ntinued Chill— ef ige ate p omptly:  Thaw frozen foods n the refr gerator, not on the k tchen counter. You can also thaw foods under cold water, chang ng the water every 30 m nutes. Or, use a m crowave oven.  Refr gerate or freeze leftover foods r ght away. Meat, ch cken, turkey, seafood, and egg d shes should not s t out at room temperature for more than 2 hours.  D v de large amounts of leftovers nto small, shallow conta ners for qu ck cool ng n the refr gerator.  Keep your refr gerator at 40° F or below. Don’t pack the refr gerator. Cool a r needs to c rculate to keep food safe. 12 MENUS These menus are not r g d gu des and can be used n any order. They g ve suggest ons for thr fty food cho ces and healthy ways to prepare foods. The foods used n the menus are a var ety of commonly eaten meats, m lk products, vegetables, fru ts, gra n products, and m xed d shes. The da ly menus show how you can comb ne a larger amount of less expens ve foods, such as dry beans and gra n products, w th a smaller amount of meats, poultry, and f sh. Some conven ence or readyto- eat food tems are ncluded n the menus. However, many of the foods are prepared from “scratch” to keep cost as low as poss ble. These menus and rec pes are des gned for a healthy four- person fam ly. The amount l sted after each food tem s the total amount for a fam ly w th two adults and two ch ldren 6 to 11 years old. 13 WEEK 1. MENUS FOR A FAMILY OF FOUR 14 BREAKFAST Orange ju ce ( 3 c) Ready- to- eat cereal ( 3 c flakes) Toasted Engl sh muff n ( 4) 1% lowfat m lk ( 2 c) Orange ju ce ( 3 c) Banana ( 4) Bagel ( 4) Margar ne ( 4 tsp) 1% lowfat m lk ( 2 c) Orange ju ce ( 3 c) Cooked ice ce eal Bagel ( 4) Margar ne ( 4 tsp) Orange ju ce ( 3 c) Scrambled eggs ( 4) Hash brown potatoes ( 2 c) 1% lowfat m lk ( 2 c) Orange ju ce ( 3 c) Ready- to- eat cereal (3 c flakes) Engl sh muff n ( 4) Margar ne ( 4 tsp) 1% lowfat m lk ( 2 c) Orange ju ce ( 3 c) Baked F ench toast C nnamon sugar topp ng ( 4 tsp) 1% lowfat m lk ( 2 c) Orange ju ce ( 3 c) Baked potato cakes Wh te toast (4 sl ces) 1% lowfat m lk ( 2 c) LUNCH Tu key patties Hamburger bun ( 4) Orange ju ce ( 3 c) Coleslaw ( 2 c) 1% lowfat m lk ( 2 c) C ispy chicken Potato salad O ange gelatin salad Peaches, canned ( 1 c) Rice pudding Tu key chili Macaron ( 2 c) Peach- apple c isp 1% lowfat m lk ( 2 c) Orange ju ce ( 3 c) Turkey ham ( 11 oz, 2 tbsp salad dress ng) sandw ches ( 4) Baked beans Banana sl ces ( 2 c) Oatmeal cookies Orange ju ce ( 3 c) 1% lowfat m lk ( 2 c) Potato soup Snack crackers, low salt ( 5 each) Tuna pasta salad Orange sl ces ( 2 c) Oatmeal cookies 1% lowfat m lk ( 2 c) Potato soup Snack crackers, low salt ( 5 each) Apple orange sl ces (2 apples, 2 oranges) ( 2 c) Rice pudding 1% lowfat m lk ( 2 c) Baked f sh ( 12 oz, 4 tbsp salad dress ng) sandw ches ( 4) C ispy potatoes aca oni salad Melon ( 1- 1/ 3 c) Orange ju ce ( 3 c) 1% lowfat m lk ( 2 c) MONDAY TUESDAY WEDNESDAY THURSDAY FRIDAY SATURDAY SUNDAY c ntinued 15 DINNER Beef- noodle casse ole L ma beans ( 2 c) Banana orange salad ( 2 bananas, 2 oranges) ( 2 c) 1% lowfat m lk ( 2 c) Tu key sti f y Steamed r ce ( 3 c) Wh te bread (4 sl ces) Peach- apple c isp 1% lowfat m lk ( 2 c) Baked cod w/ cheese Scalloped potatoes Sp nach ( 1- 1/ 3 c) Margar ne ( 4 tsp) Chocolate pudd ng (2 c) Beef pot oast Noodles ( 4 c) Peas and carrots ( 1 c) Orange sl ces ( 2 c) B scu ts ( 8) Margar ne ( 4 tsp) Rice pudding 1% lowfat m lk ( 2 c) Beef pot oast ( 12 oz) Noodles ( 4 c) reen beans (1- 1/ 3 c) Leaf lettuce (1- 1/ 3 c) Salad dress ng (4 tbsp) Rice pudding 1% lowfat m lk ( 2 c) Saucy beef pasta Wh te bread ( 4) Canned pears ( 2 c) Orange ju ce ( 3 c) 1% lowfat m lk ( 2 c) Tu key- cabbage casse ole ( 8 c) Orange sl ces ( 2 c) Wh te bread (2 sl ces) Chickpea dip 1% lowfat m lk ( 2 c) SNACK Wh te bread (4 sl ces) Chickpea dip Lemonade ( 4 c) Orange ju ce ( 3 c) C ispy potatoes Lemonade ( 4 c) B scu ts ( 8) Margar ne ( 4 tsp) Lemonade ( 4 c) Lemonade ( 4 c) MONDAY TUESDAY WEDNESDAY THURSDAY FRIDAY SATURDAY SUNDAY Rec pes are prov ded for foods n bold typeface. 16 WEEK I1. MENUS FOR A FAMILY OF FOUR BREAKFAST Orange ju ce ( 3 c) Hash brown potatoes ( 2 c) B scu ts ( 8) Margar ne ( 4 tsp) Jelly ( 8 tbsp) Orange ju ce ( 3 c) Ready- to- eat cereal (3 c toasted oats) Wh te toast (4 sl ces) Margar ne ( 8tsp) 1% lowfat m lk ( 2c) Orange ju ce ( 3 c) Bananas ( 1/ 2 c) Ready- to- eat cereal (3 c toasted oats) Wh te toast (4 sl ces) Jelly ( 8 tbsp) 1% lowfat m lk ( 2 c) Orange ju ce ( 3 c) Cooked ice ce eal Wh te toast (4 sl ces) Margar ne ( 8 tsp) 1% lowfat m lk ( 2 c) Orange ju ce ( 3 c) Ready- to- eat cereal (3 c toasted oats) Wh te toast (4 sl ces) Margar ne ( 4 tsp) 1% lowfat m lk ( 2 c) Orange ju ce ( 3 c) Scrambled eggs (2 c) Turkey ham ( 11 oz) Bagels ( 4) 1% lowfat m lk ( 2 c) Orange ju ce ( 3 c) Melon ( 1- 1/ 3 c) Pancakes ( 12) Pancake syrup (8 tbsp) 1% lowfat m lk ( 2 c) LUNCH Chicken and vegetables Scalloped potatoes rapes ( 12 oz) Whole wheat bread (4 sl ces) Margar ne ( 4 tsp) Peach cake 1% lowfat m lk ( 2 c) Pizza meat loaf Noodles ( 4 c) Margar ne ( 8 tsp) Orange sl ces ( 2 c) 1% lowfat m lk ( 2 c) Tuna maca oni salad Wh te bread (4 sl ces) Margar ne ( 4 tsp) Apple sl ces ( 2 c) 1% lowfat m lk ( 2 c) Cocoa dr nk m x (2 oz) Hamburger ( 12 oz) sandw ches ( 4) Ranch beans O ange gelatin salad Banana sl ces ( 1/ 2 c) 1% lowfat m lk ( 2 c) Baked chicken nuggets Shoest ing potatoes Macaron ( 5 c) Margar ne ( 4 tsp) O ange gelatin salad 1% lowfat m lk ( 2 c) Chicken noodle soup B scu ts ( 8) Canned peaches (2 c) Orange ju ce ( 3 c) 1% lowfat m lk ( 2 c) Cocoa dr nk m x (2 oz) Meatball ( 12) sandw ches ( 4) rapes ( 12 oz) Suga cookies 1% lowfat m lk ( 2 c) Orange ju ce ( 3 c) MONDAY TUESDAY WEDNESDAY THURSDAY FRIDAY SATURDAY SUNDAY c ntinued 17 DINNER Southweste n salad Steamed r ce ( 6 c) Apple orange salad ( 2 apples, 2 oranges) ( 2 c) Margar ne ( 4 tsp) 1% lowfat m lk ( 2 c) Spanish baked fish Steamed r ce ( 6 c) Peas ( 1- 1/ 3 c) Whole wheat bread ( 4 sl ces) Margar ne ( 8 tsp) Peach cake 1% lowfat m lk ( 2 c) Sti -f ied po k and vegetables with ice D nner rolls ( 4) Margar ne ( 4 tsp) Mandar n oranges (2 c) 1% lowfat m lk ( 2 c) Baked ch cken (10 oz) Mash potatoes (6 c) reen beans (1- 1/ 2 c) Wh te bread (4 sl ces) Margar ne (5- 1/ 3 tbsp) Orange sl ces ( 2 c) 1% lowfat m lk ( 2 c) Baked spicy fish Noodles ( 4 c) Peas and carrots (10 oz) Wh te bread (4 sl ces) Margar ne ( 8 tsp) Chocolate ice pudding 1% lowfat m lk ( 2 c) Baked meatballs Spaghett and sauce ( 5 c) Leaf lettuce ( 2 c) Salad dress ng (4 tbsp) French bread (4 sl ces) 1% lowfat m lk ( 2 c) Cheese- stuffed potatoes Macaron ( 5 c) Peas ( 1- 1/ 3 c) Margar ne ( 8 tsp) Orange sl ces ( 2 c) 1% lowfat m lk ( 2 c) SNACK Popcorn ( 6 c) Shoest ing potatoes Fru t dr nk ( 4 c) Popcorn ( 6 c) Orange ju ce ( 3 c) Chocolate ice pudding Baked French fr es (11 oz) Fru t dr nk ( 4 c) Ice m lk fudges cle (4) Popcorn ( 6 c) Fru t dr nk ( 4 c) MONDAY TUESDAY WEDNESDAY THURSDAY FRIDAY SATURDAY SUNDAY Rec pes are prov ded for foods n bold typeface. RECIPES The follow ng 40 rec pes were developed for the 2 sample weekly menus. Many of them comb ne larger amounts of less expens ve foods w th smaller amounts of moderately pr ced foods. They also show how you can prepare tasty, healthy meals w th less fat, sugar, and salt. Serve these rec pes along w th the other foods l sted n each menu. You can also serve them n meals w th other foods your fam ly l kes. Each ecipe lists  ngred ents and preparat on nstruct ons,  the number of serv ngs t w ll make,  the s ze of each serv ng,  the amount of preparat on t me,  the amount of cook ng t me, and  the calor es, total fat, saturated fat, cholesterol, and sod um n a serv ng. 18 MAIN DISHES BEEF AND PORK BAKED MEATBALLS 4 Servings, ab ut 3 meatballs each, plus 4 servings f r an ther meal On ons, m nced 1/ 4 cup Vegetable o l 1 tablespoon Lean ground beef 2 pounds Eggs 2 Bread crumb 3/ 4 cup Whole m lk 1/ 2 cup Salt 1/ 8 teaspoon Pepper 1/ 2 teaspoon On on powder 2 teaspoons arl c powder 1/ 2 teaspoon PREPARATION TIME: 15 MINUTES COOKING TIME: 10 TO 12 MINUTES 1. Preheat oven 400° F. rease bak ng sheet l ghtly w th o l. 2. Add 1 tablespoon o l and on ons to small sk llet. Cook over med um heat, unt l tender, about 3 m nutes. 3. M x rema n ng ngred ents together n bowl; add on ons. M x unt l blended, us ng a large serv ng spoon. 4. Shape beef m xture nto 1- to 2- nch meatballs; place on bak ng sheet. 5. Bake unt l thoroughly cooked, about 10 to 12 m nutes. N te: Serve with spaghetti sauce and in the meatball sandwich. PER SERVING: Calor es 345 Total fat 21 grams Saturated fat 7 grams Cholesterol 142 m ll grams Sod um 224 m ll grams 20 BEEF POT ROAST 4 Servings, ab ut 3 unces beef each, plus 4 servings f r an ther meal On on, chopped 1/ 2 cup Water 2 tablespoons Beef chuck roast, boneless 2- 1/ 2 pounds Hot water 2 cups Beef bou llon 1 cube Orange ju ce 2 tablespoons round allsp ce 1/ 4 teaspoon Pepper 1/ 8 teaspoon PREPARATION TIME: 20 MINUTES COOKING TIME: 2 HOURS 1. S mmer on on unt l tender n 2 tablespoons water n heavy, deep sk llet. 2. Add roast to sk llet; brown on s des. 3. Comb ne beef bou llon cube w th 2 cups hot water; st r unt l d ssolved. 4. Comb ne orange ju ce, allsp ce, pepper, and beef broth. Pour over meat. Cover and s mmer, about 2 hours. PER SERVING: Calor es 220 Total fat 9 grams Saturated fat 3 grams Cholesterol 91 m ll grams Sod um 264 m ll grams 21 BEEF- NOODLE CASSEROLE 4 Servings, ab ut 2 cups each Lean ground beef 1 pound On ons, chopped f nely 1/ 2 cup Bo l ng water 3 quarts Noodles, yolk- free, enr ched, uncooked 2- 3/ 4 cups Tomato soup, condensed 1 10- 3/ 4- ounce can Water 1- 1/ 4 cups Pepper 1/ 8 teaspoon Bread crumbs 1 cup PREPARATION TIME: 20 MINUTES COOKING TIME: 30 MINUTES 1. Brown beef and on ons n hot sk llet; dra n. 2. Place water n large saucepan; br ng to roll ng bo l. Cook noodles n bo l ng water for 10 m nutes; dra n and set as de. 3. Comb ne soup, water, and pepper. St r nto cooked meat. Add cooked noodles to meat m xture. St r gently to avo d tear ng the noodles. 4. Spoon beef- noodle m xture nto 9- by 13- nch bak ng pan. Spr nkle bread crumbs over beef- noodle m xture. 5. Bake, uncovered, at 300° F, about 30 m nutes. PER SERVING: Calor es 595 Total fat 18 grams Saturated fat 6 grams Cholesterol 86 m ll grams Sod um 575 m ll grams 22 PIZZA MEAT LOAF 4 Servings, ab ut 1/ 4 l af each round turkey 1 pound Spaghett sauce 3/ 4 cup Mozzarella cheese, part- sk m 1/ 4 cup reen peppers, chopped 1/ 2 cup On on, m nced 1/ 4 cup PREPARATION TIME: 15 MINUTES CONVENTIONAL COOKING TIME: 20 MINUTES MICROWAVE COOKING TIME: 8 MINUTES 1. L ghtly grease 9- nch p e plate w th vegetable o l. Pat turkey nto p e plate. CONVENTIONAL METHOD 1. Place turkey n 350° F oven; bake unt l turkey no longer rema ns p nk, about 17 to 20 m nutes. MICROWAVE METHOD 1. Cover turkey w th waxed paper. 2. Cook on h gh; rotate plate 1/ 4 turn after 3 m nutes. 3. Cook unt l turkey no longer rema ns p nk, about 5 more m nutes. Dra n. TO COMPLETE COOKIN 1. Top baked turkey w th spaghett sauce, cheese, and vegetables. 2. Return turkey to e ther the convent onal oven or the m crowave oven and heat unt l cheese s melted, about 1 to 2 m nutes. PER SERVING: Calor es 255 Total fat 14 grams Saturated fat 4 grams Cholesterol 88 m ll grams Sod um 376 m ll grams 23 SAUCY BEEF PASTA 4 Servings, ab ut 1- 1/ 2 cups each Water 1/ 2 cup reen beans, frozen 1/ 2 10- ounce package On ons, m nced 1/ 2 cup Lean ground beef 1 pound + 6 ounces Noodles, yolk- free, enr ched, uncooked 6- 3/ 4 cups Cold water 2 cups Beef bou llon 2 cubes Flour 1/ 3 cup Pepper 1/ 4 teaspoon Dry parsley flakes 1 teaspoon arl c powder 1/ 2 teaspoon On on powder 1 teaspoon PREPARATION TIME: 25 MINUTES COOKING TIME: ABOUT 35 MINUTES 1. Place 1/ 2 cup of water n saucepan. Cover and br ng to bo l. Add green beans, lower heat, and s mmer unt l tender, about 5 m nutes. Dra n. 2. Place on ons and ground beef n sk llet. Cook over med um heat; st r occas onally. Cook unt l beef no longer rema ns p nk, about 5 to 10 m nutes. Dra n fat off. 3. Cook noodles accord ng to package nstruct ons. Dra n. 4. Comb ne cold water and flour; st r unt l smooth. Add flour m xture and beef bou llon cubes to ground beef. Cook, st rr ng frequently unt l m xture has th ckened and bou llon cubes have d ssolved, about 4 m nutes. 5. Add cooked green beans, cooked noodles, pepper, parsley flakes, garl c powder, and on on powder to ground beef m xture; st r to comb ne. 6. Place beef m xture n 8- by 12- nch bak ng pan; cover and bake n 350° F oven unt l thoroughly heated, about 15 m nutes. PER SERVING: Calor es 605 Total fat 22 grams Saturated fat 8 grams Cholesterol 120 m ll grams Sod um 405 m ll grams 24 SOUTHWESTERN SALAD 4 Servings, ab ut 1/ 2 cup beef mi ture, 1/ 2 cup lettuce and cheese mi ture each On ons, chopped 1/ 2 cup Lean ground beef 1 pound Ch l powder 1 tablespoon Dry oregano 2 teaspoons round cum n 1/ 2 teaspoon Canned k dney beans, red, dra ned 1 cup Canned ch ckpeas, dra ned 1 15- ounce can Tomato, d ced 1 med um Lettuce 2 cups Cheddar cheese 1/ 2 cup PREPARATION TIME: 15 MINUTES COOKING TIME: 10 TO 15 MINUTES 1. Cook ground beef and on ons n a large sk llet unt l the beef no longer rema ns p nk. Dra n. 2. St r ch l powder, oregano, and cum n nto beef m xture; cook for 1 m nute. 3. Add beans, ch ckpeas, and tomatoes. M x gently to comb ne. 4. Comb ne lettuce and cheese n large serv ng bowl. Port on lettuce and cheese onto 4 plates. Add 1 cup of beef m xture on top of lettuce and cheese. N te: Garbanz bean is an ther name f r chickpea. PER SERVING: Calor es 485 Total fat 22 grams Saturated fat 9 grams Cholesterol 98 m ll grams Sod um 411 m ll grams 25 STIR- FRIED PORK AND VEGETABLES WITH RICE 4 Servings f p rk and vegetables, ab ut 1/ 2 cup each. 4 Servings f c ked rice, ab ut 2 cups each Ch cken broth, reduced sod um 2 cups Hot water 2 cups R ce, uncooked 2 cups Vegetable o l 2 tablespoons Broccol cuts, frozen 2 cups Carrots, cleaned, sl ced th nly 1 cup On ons, m nced 1/ 4 cup arl c powder 1 teaspoon Canned mushrooms, dra ned 1/ 2 cup round pork 1 pound + 7 ounces Soy sauce 4 tablespoons PREPARATION TIME: 20 MINUTES COOKING TIME: 25 TO 30 MINUTES 1. Heat broth and water to a bo l n sauce pan; add r ce and return to bo l. Reduce heat to low and s mmer unt l tender, about 15 m nutes. 2. Heat 1 tablespoon of o l n sk llet. Add broccol , carrots, on ons, and garl c powder. Cook unt l cr sp- tender, about 5 m nutes. Remove from sk llet. Add mushrooms. Cook for 1 m nute and set as de. 3. Heat second tablespoon of o l n sk llet. Add pork; cook unt l pork no longer rema ns p nk. Dra n l qu d. 4. Add soy sauce and st r unt l m xed; add vegetables to pork m xture. Cook unt l heated, about 1 to 2 m nutes. 5. Serve pork m xture over cooked r ce. N te: S dium level can be reduced fr m 799 milligrams t 532 milligrams by reducing s y sauce fr m 4 t 2 tablesp ns. PER SERVING: Calor es 860 Total fat 33 grams Saturated fat 10 grams Cholesterol 108 m ll grams Sod um 799 m ll grams 26 MAIN DISHES FISH BAKED COD WITH CHEESE 4 Servings, ab ut 3 unces each Cod f llets, fresh or frozen 1 pound Cheddar cheese, shredded 4 tablespoons PREPARATION TIME: 7 MINUTES COOKING TIME: 15 MINUTES 1. Thaw cod accord ng to package d rect ons. 2. Prepare cod accord ng to package d rect ons. 3. After cod s fully cooked, spr nkle cheese on cod. Return cod to oven to melt cheese, about 3 to 5 m nutes. PER SERVING: Calor es 155 Total fat 5 grams Saturated fat 3 grams Cholesterol 65 m ll grams Sod um 160 m ll grams 28 BAKED SPICY FISH 4 Servings, ab ut 3 unces each Cod f llets, fresh or frozen 1 pound Papr ka 1/ 4 teaspoon arl c powder 1/ 4 teaspoon On on powder 1/ 4 teaspoon Pepper 1/ 8 teaspoon round oregano 1/ 8 teaspoon round thyme 1/ 8 teaspoon Lemon ju ce 1 tablespoon Margar ne, melted 1- 1/ 2 tablespoons PREPARATION TIME: 15 MINUTES COOKING TIME: 25 MINUTES 1. Thaw frozen f sh accord ng to package d rect ons. 2. Preheat oven to 350° F. 3. Separate f sh nto four f llets or p eces. Place f sh n ungreased 13- by 9- by 2- nch bak ng pan. 4. Comb ne papr ka, garl c and on on powder, pepper, oregano, and thyme n small bowl. Spr nkle season ng m xture and lemon ju ce evenly over f sh. Dr zzle margar ne evenly over f sh. 5. Bake unt l f sh flakes eas ly w th a fork, about 20 to 25 m nutes. PER SERVING: Calor es 140 Total fat 5 grams Saturated fat 1 gram Cholesterol 51 m ll grams Sod um 123 m ll grams 29 SPANISH BAKED FISH 4 Servings, ab ut 3 unces each Perch f llets, fresh or frozen 1 pound Tomato sauce 1 cup On ons, sl ced 1/ 2 cup arl c powder 1/ 2 teaspoon Ch l powder 2 teaspoons Dr ed oregano flakes 1 teaspoon round cum n 1/ 8 teaspoon PREPARATION TIME: 15 MINUTES COOKING TIME: ABOUT 10 TO 20 MINUTES 1. Thaw frozen f sh accord ng to package d rect ons. 2. Preheat oven to 350° F. L ghtly grease bak ng d sh. 3. Separate f sh nto four f llets or p eces. Arrange f sh n bak ng d sh. 4. M x rema n ng ngred ents together and pour over f sh. 5. Bake unt l f sh flakes eas ly w th fork, about 10 to 20 m nutes. PER SERVING: Calor es 135 Total fat 1 gram Saturated fat Trace Cholesterol 104 m ll grams Sod um 448 m ll grams 30 TUNA MACARONI SALAD 4 Servings, ab ut 1- 1/ 2 cups each Elbow macaron , uncooked 1 cup Canned tuna, water- pack, dra ned 2 6- ounce cans Eggs, hard cooked, f nely d ced 4 Celery, chopped 1/ 4 cup Carrots, grated 3/ 4 cup Salad dress ng, mayonna se- type 1/ 2 cup On on, m nced 2 tablespoons Pepper 1/ 4 teaspoon PREPARATION TIME: 15 MINUTES COOKING TIME: 8 TO 10 MINUTES 1. Place water n large saucepan and br ng to bo l. Add macaron and cook unt l tender, about 6 to 8 m nutes. Dra n. 2. Comb ne macaron , tuna, eggs, celery, and carrots n a large bowl. 3. St r together salad dress ng, on on, and pepper. Spoon dress ng over salad; toss unt l evenly comb ned. 4. Ch ll unt l ready to serve. PER SERVING: Calor es 520 Total fat 30 grams Saturated fat 5 grams Cholesterol 237 m ll grams Sod um 509 m ll grams 31 TUNA PASTA SALAD 4 Servings, ab ut 1- 1/ 2 cups each Macaron , uncooked 2 cups Tuna, canned, water- pack 2 6- 1/ 2- ounce cans Zucch n , chopped 1/ 2 cup Carrots, sl ced 1/ 4 cup On ons, d ced 1/ 3 cup Salad dress ng, mayonna se- type1/ 4 cup PREPARATION TIME: 25 MINUTES COOKING TIME: 8 MINUTES 1. Cook macaron accord ng to package d rect ons. Dra n. 2. Dra n tuna. 3. Wash vegetables. Chop zucch n ; sl ce carrots nto th n sl ces; d ce on ons. 4. M x macaron , tuna, and vegetables together n m x ng bowl. St r n salad dress ng. 5. Ch ll unt l ready to serve. PER SERVING: Calor es 405 Total fat 13 grams Saturated fat 2 grams Cholesterol 25 m ll grams Sod um 360 m ll grams 32 MAIN DISHES POULTRY BAKED CHICKEN NUGGETS 4 Servings, ab ut 3 unces each Ch cken th ghs, boneless, sk nless 1- 1/ 2 pounds Ready- to- eat cereal, cornflakes, crumbs 1 cup Papr ka 1 teaspoon Ital an herb season ng 1/ 2 teaspoon arl c powder 1/ 4 teaspoon On on powder 1/ 4 teaspoon PREPARATION TIME: 15 MINUTES CONVENTIONAL COOKING TIME: 12 TO 14 MINUTES MICROWAVE COOKING TIME: 6 TO 8 MINUTES 1. Remove sk n and bone; cut th ghs nto b te- s zed p eces. 2. Place cornflakes n plast c bag and crush by us ng a roll ng p n. 3. Add rema n ng ngred ents to crushed cornflakes. Close bag t ghtly and shake unt l blended. 4. Add a few ch cken p eces at a t me to crumb m xture. Shake to coat evenly. CONVENTIONAL METHOD 1. Preheat oven to 400° F. L ghtly grease a cook ng sheet. 2. Place ch cken p eces on cook ng sheet so they are not touch ng. 3. Bake unt l golden brown, about 12 to 14 m nutes. 34 c ntinued MICROWAVE METHOD: 1. L ghtly grease an 8- by 12- nch bak ng d sh. 2. Place ch cken p eces on bak ng d sh so they are not touch ng. Cover w th waxed paper and cook on h gh. 3. Rotate ch cken every 2 to 3 m nutes. Cook unt l tender, about 6 to 8 m nutes. N te: T rem ve b ne fr m chicken thighs: 1. Place ch cken on cutt ng board. Remove sk n from th ghs. 2. Turn ch cken th ghs over. 3. Cut around bone and remove t. PER SERVING: Calor es 175 Total fat 8 grams Saturated fat 2 grams Cholesterol 67 m ll grams Sod um 127 m ll grams 35 CHICKEN AND VEGETABLES 4 Servings, ab ut 1 cup each Margar ne 1- 1/ 2 tablespoons arl c powder 1 teaspoon On ons, chopped 1/ 2 cup Ch cken th ghs, boneless, sk nless 1 pound + 4 ounces Cut green beans, frozen 10- ounce package Pepper 1/ 4 teaspoon PREPARATION TIME: 6 MINUTES COOKING TIME: 25 MINUTES 1. Melt margar ne n heavy sk llet. Add garl c and on ons; st r unt l blended. Cook over med um heat, unt l tender, about 5 m nutes. Remove from sk llet. 2. Place ch cken n the sk llet. Cook over med um heat, unt l ch cken s thoroughly done and no longer p nk n color, about 12 m nutes. Remove ch cken from sk llet; keep warm. 3. Place frozen green beans, pepper, and cooked on ons n same sk llet. Cover and cook over med um- low heat unt l beans are tender, about 5 m nutes. 4. Add ch cken to vegetable m xture. Cont nue cook ng, st rr ng occas onally, unt l heated through, about 3 m nutes. N te: T rem ve b ne fr m chicken thighs: 1. Place ch cken on cutt ng board. Remove sk n from th ghs. 2. Turn ch cken th ghs over. 3. Cut around bone and remove t. PER SERVING: Calor es 190 Total fat 11 grams Saturated fat 3 grams Cholesterol 57 grams Sod um 109 m ll grams 36 OVEN CRISPY CHICKEN 4 Servings, ab ut 4 unces each Bro ler fryer ch cken, cut- up 1 1/ 2 pounds Whole m lk 1/ 4 cup Flour 1/ 2 cup Papr ka 1 teaspoon Pepper 1/ 2 teaspoon Ready- to- eat flake cereal, sl ghtly crushed 1 cup Vegetable o l 4 tablespoons PREPARATION TIME: 15 MINUTES COOKING TIME: 30 MINUTES 1. Remove sk n and all v s ble fat from ch cken. Place m lk n large bowl. Add ch cken p eces; turn to coat. 2. Comb ne flour, papr ka, and pepper on a plate. 3. L ft ch cken p eces from m lk and reserve m lk. Coat ch cken thoroughly w th seasoned flour and place on a w re rack unt l all p eces have been coated. Red p ch cken p eces nto reserved m lk. 4. Place crushed cereal on plate. Place ch cken p eces on crushed cereal. Us ng 2 forks, turn ch cken p eces n crushed cereal to coat. 5. Place ch cken on a fo l- l ned bak ng tray; dr zzle o l over ch cken. 6. Bake at 400° F, for 15 m nutes. Turn ch cken p eces over; cont nue to bake unt l ch cken s thoroughly cooked and crust s cr sp, about 15 more m nutes. PER SERVING: Calor es 350 Total fat 15 grams Saturated fat 4 grams Cholesterol 93 m ll grams Sod um 503 m ll grams 37 TURKEY- CABBAGE CASSEROLE 4 Servings, ab ut 2 cups each Cabbage, shredded 1 cup round turkey 1 pound On ons, chopped 1/ 2 cup Wh te r ce, uncooked 1 cup Tomato sauce 2 cups arl c powder 1/ 2 teaspoon round oregano 1/ 2 teaspoon PREPARATION TIME: 10 MINUTES COOKING TIME: 60 MINUTES 1. Place shredded cabbage n a l ghtly greased 2- quart casserole d sh. 2. In sk llet cook turkey unt l browned and no longer p nk n color. Add chopped on ons; st r occas onally and cook 3 m nutes. Add uncooked r ce to cooked turkey. 3. Place turkey- r ce m xture over cabbage n casserole d sh. 4. Comb ne tomato sauce, garl c, and oregano. Pour over cooked turkey. 5. Cover and bake at 350° F, about 1 hour. PER SERVING: Calor es 380 Total fat 11 grams Saturated fat 3 grams Cholesterol 77 m ll grams Sod um 829 m ll grams 38 TURKEY CHILI 4 Servings, ab ut 1- 1/ 2 cups each round turkey 1 pound On on, m nced 3/ 4 cup Margar ne 2 tablespoons Water 3 cups arl c powder 1/ 2 teaspoon Ch l powder 1 tablespoon Dry parsley flakes 1 tablespoon Papr ka 1 teaspoon Dry mustard 2 teaspoons Canned red k dney beans, dra ned 1 15- 1/ 2- ounce can Tomato paste 1 6- ounce can Pearl barley 1/ 2 cup Cheddar cheese, shredded 3/ 4 cup PREPARATION TIME: 30 MINUTES COOKING TIME: 70 MINUTES 1. In large sauce pan, cook turkey and on ons n margar ne unt l turkey s browned and no longer p nk n color, about 9 m nutes. Dra n; return turkey and on ons to pan. 2. Add rema n ng ngred ents except the cheese to turkey m xture; br ng to bo l, st rr ng frequently. Cover, reduce heat, and s mmer 30 m nutes, st rr ng occas onally. 3. Uncover and s mmer 30 m nutes, st rr ng occas onally. 4. Serve over cooked macaron . 5. Spr nkle 3 tablespoons of cheese over each serv ng of ch l . PER SERVING: Calor es 540 Total fat 26 grams Saturated fat 9 grams Cholesterol 104 m ll grams Sod um 579 m ll grams 39 TURKEY STIRFRY 4 Servings, ab ut 1/ 2 cup each Ch cken bou llon cube 1 Hot water 1/ 2 cup Soy sauce 2 tablespoons Cornstarch 1 tablespoon Vegetable o l 2 tablespoons arl c powder 1/ 2 teaspoon Turkey, cubed 1 pound Carrots, th nly sl ced 1- 3/ 4 cups Zucch n , sl ced 1 cup On ons, th nly sl ced 1/ 2 cup Hot water 1/ 4 cup PREPARATION TIME: 15 MINUTES COOKING TIME: 10 MINUTES 1. Comb ne ch cken bou llon cube and hot water to make broth; st r unt l d ssolved. 2. Comb ne broth, soy sauce, and cornstarch n small bowl. Set as de. 3. Heat o l n sk llet over h gh heat. Add garl c and turkey. Cook, st rr ng, unt l turkey s thoroughly cooked and no longer p nk n color. 4. Add carrots, zucch n , on on, and water to cooked turkey. Cover and cook, st rr ng occas onally, unt l vegetables are tender- cr sp, about 5 m nutes. Uncover, br ng turkey m xture to bo l. Cook unt l almost all l qu d has evaporated. 5. St r n cornstarch m xture. Br ng to bo l, st rr ng constantly unt l th ckened. N te: Serve ver steamed rice. PER SERVING: Calor es 195 Total fat 9 grams Saturated fat 2 grams Cholesterol 44 m ll grams Sod um 506 m ll grams 40 TURKEY PATTIES 4 Servings, 1 patty each round turkey 1 pound + 4 ounces Bread crumbs 1 cup Egg 1 reen on ons, chopped 1/ 4 cup Prepared mustard 1 tablespoon Margar ne 1- 1/ 2 tablespoons Ch cken broth 1/ 2 cup PREPARATION TIME: 15 MINUTES COOKING TIME: 10 MINUTES 1. M x ground turkey, bread crumbs, egg, on ons, and mustard n large bowl. Shape nto 4 patt es, about 1/ 2- nch th ck. 2. Melt margar ne n large sk llet over low heat. Add patt es and cook, turn ng once to brown other s de. Cook unt l golden brown outs de and wh te ns de, about 10 m nutes. Remove from sk llet and place onto plate. 3. Add ch cken broth to sk llet, and bo l over h gh heat unt l sl ghtly th ckened, about 1 to 2 m nutes. Pour sauce over patt es. 4. Serve on buns. PER SERVING: Calor es 305 Total fat 18 grams Saturated fat 5 grams Cholesterol 149 m ll grams Sod um 636 m ll grams 41 MAIN DISHES VEGETARIAN CHEESE- STUFFED POTATOES 4 Servings, tw p tat halves each Bak ng potatoes 4 ( 8 ounces each) Lowfat cottage cheese 7/ 8 cup Whole m lk 2 tablespoons On on, m nced 2 tablespoons Papr ka 1/ 4 teaspoon PREPARATION TIME: 20 MINUTES CONVENTIONAL COOKING TIME: 30 TO 45 MINUTES MICROWAVE COOKING TIME: 5 TO 10 MINUTES 1. Scrub potatoes and remove any blem shes. TO BAKE: CONVENTIONAL METHOD: 1. Preheat oven to 400° F. 2. Place potatoes n oven and bake unt l tender, about 30 to 40 m nutes. MICROWAVE METHOD: 1. P erce potatoes by us ng fork prongs. 2. Cover potatoes w th waxed paper. Heat on h gh unt l tender, about 5 to 10 m nutes. TO STUFF POTATOES: 1. Sl ce each potato n half, lengthw se. Us ng a spoon, scoop out pulp, leav ng about 1/ 4- nch th ck shells, sav ng pulp. 2. Blend cheese, m lk, and on on. Add potato pulp; m x unt l l ght and fluffy. 3. F ll potato halves w th m xture. Spr nkle papr ka over potatoes. N te: Return t ven r micr wave t reheat, f r a few minutes, if desired. PER SERVING: Calor es 250 Total fat 1 gram Saturated fat 1 gram Cholesterol 5 m ll grams Sod um 216 m ll grams 43 44 SOUPS CHICKEN NOODLE SOUP 4 Servings, ab ut 1- 1/ 2 cups each, plus 4 servings f r an ther meal Vegetable o l 1 teaspoon On on, m nced 1/ 2 cup Carrots, d ced 1/ 2 cup Celery, sl ced 1/ 2 cup arl c powder 1/ 2 teaspoon Flour 1/ 8 cup Dr ed oregano flakes 1/ 4 teaspoon Ch cken broth, reduced sod um 3 cups Potatoes, peeled, d ced 2 cups Ch cken, cooked, chopped 1/ 4 cup Whole m lk 1/ 2 cup Noodles, yolk- free, enr ched, uncooked 1 cup PREPARATION TIME: 25 MINUTES COOKING TIME: 35 TO 40 MINUTES 1. Heat o l over med um heat n large sauce pan. Add m nced on ons, carrots, celery, and garl c powder. Cook unt l on ons are tender, about 3 to 5 m nutes. 2. Spr nkle flour and oregano over vegetables; cook about 1 m nute. 3. St r n ch cken broth and potatoes. Cover and cook unt l tender, about 20 m nutes. 4. Add ch cken, m lk, and noodles. Cover and s mmer unt l noodles are tender, about 10 m nutes. PER SERVING: Calor es 205 Total fat 4 grams Saturated fat 1 grams Cholesterol 8 m ll grams Sod um 107 m ll grams 45 POTATO SOUP 4 Servings, ab ut 1 cup each, plus 4 servings f r an ther meal On on, chopped 3/ 4 cup ( 1 med um) Potatoes, peeled, d ced 4- 1/ 2 cups Margar ne 1 tablespoon Flour 3 tablespoons Whole m lk 1 quart PREPARATION TIME: 25 MINUTES COOKING TIME: 15 MINUTES 1. Place on ons and potatoes n sauce pan. Cover w th water and br ng to bo l. S mmer unt l soft, about 10 m nutes. Dra n. 2. Melt margar ne n saucepan. Add flour and st r unt l smooth. Heat to th cken. 3. Add on ons and potatoes to m lk m xture, and heat to serv ng temperature. PER SERVING: Calor es 190 Total fat 6 grams Saturated fat 3 grams Cholesterol 17 m ll grams Sod um 325 m ll grams 46 47 VEGETABLES AND DIPS BAKED BEANS 4 Servings, ab ut 3/ 4 cup each Canned vegetar an beans 3 cups Catsup 1/ 4 cup Brown sugar 2 tablespoons PREPARATION TIME: 5 MINUTES COOKING TIME: 30 MINUTES 1. In small ( 1 quart) casserole d sh, comb ne beans, catsup, and brown sugar. 2. Cover and bake at 350° F unt l bubbly, about m nutes. PER SERVING: Calor es 220 Total fat 1 gram Saturated fat Trace Cholesterol 0 Sod um 937 m ll grams 48 BAKED CRISPY POTATOES 4 Servings, ab ut 1/ 2 cup each, plus 4 servings f r snack Potatoes 4 pounds Vegetable o l 4 tablespoons round cum n 1 teaspoon Red pepper 1/ 4 teaspoon PREPARATION TIME: 10 MINUTES COOKING TIME: 20 MINUTES 1. L ghtly coat a 7- by 12- by 1- nch pan w th o l. 2. Wash potatoes; cut n half lengthw se. 3. Place cut s des of potatoes on the o led pan; rub potatoes n the o l; turn potatoes over so that cut s des are fac ng up. 4. M x cum n and red pepper together; spr nkle over potatoes. 5. Bake at 400° F unt l potatoes are golden brown and tender, about 20 m nutes. PER SERVING: Calor es 170 Total fat 5 grams Saturated fat 1 gram Cholesterol 0 Sod um 10 m ll grams 49 POTATO CAKES 4 Servings, 1 cake each New potatoes, cooked, peeled, mashed 2 cups Egg 1 Flour 1 tablespoon Whole m lk 2 tablespoons Vegetable o l 1/ 4 cup PREPARATION TIME: 10 MINUTES COOKING TIME: 5 MINUTES 1. M x mashed potatoes, egg, flour, and m lk thoroughly. 2. Shape nto flat cakes, about 1/ 2- nch th ck. 3. Heat o l n sk llet. 4. Add potato cakes to hot sk llet. Cook unt l golden brown and thoroughly heated. PER SERVING: Calor es 210 Total fat 15 grams Saturated fat 3 grams Cholesterol 54 m ll grams Sod um 222 m ll grams 50 RANCH BEANS 4 Servings, ab ut 1 cup each reen pepper, chopped 1/ 4 cup Canned vegetar an beans 1- 3/ 4 cups Canned k dney beans, red, dra ned 1- 3/ 4 cups Catsup 2 tablespoons Molasses 2 tablespoons Dr ed on on 1/ 2 teaspoon PREPARATION TIME: 5 MINUTES COOKING TIME: 5 TO 10 MINUTES CONVENTIONAL METHOD: 1. Place all ngred ents n saucepan and heat thoroughly, about 10 m nutes. MICROWAVE METHOD: 1. Place all ngred ents n m crowave- safe bowl. Cover w th waxed paper. Cook on h gh; st rr ng every 2 m nutes; cook about 5 m nutes. PER SERVING: Calor es 240 Total fat 1 gram Saturated fat Trace Cholesterol 0 Sod um 916 m ll grams 51 SCALLOPED POTATOES 4 Servings, ab ut 1- 1/ 2 cups each Potatoes 2 pounds Margar ne 2 tablespoons On ons, sl ced 1 cup Flour 3 tablespoons Pepper 1/ 4 teaspoon Whole m lk 2 cups PREPARATION TIME: 20 MINUTES COOKING TIME: 15 MINUTES 1. Wash potatoes; peel and sl ce nto th n sl ces. 2. Melt 1 tablespoon of margar ne n heavy, deep sk llet. Remove sk llet from heat; spread half of potato sl ces n sk llet. 3. Cover potatoes w th on ons. Spr nkle half of flour and pepper over potato m xture. 4. Add rema n ng potato sl ces, flour, and pepper. Cut 1 tablespoon of margar ne nto small p eces and place on top of potato m xture. 5. Pour m lk over potato m xture; br ng to bo l over h gh heat. Reduce heat to med um low, cover, and cook unt l potatoes are tender, about 15 m nutes. PER SERVING: Calor es 305 Total fat 10 grams Saturated fat 4 grams Cholesterol 17 m ll grams Sod um 139 m ll grams 52 SHOESTRING POTATOES 4 Servings, ab ut 6 unces each Potatoes 1- 1/ 2 pounds Vegetable o l 3 tablespoons Salt 1/ 4 teaspoon Pepper 1/ 4 teaspoon PREPARATION TIME: 15 MINUTES COOKING TIME: 30 MINUTES 1. Preheat oven to 450° F. 2. Wash potatoes; cut lengthw se nto th n str ps. 3. Comb ne rema n ng ngred ents n plast c bag. Put potatoes n bag; seal; shake to coat potatoes. 4. Arrange potatoes n s ngle layer on bak ng sheet. 5. Bake unt l cr sp and golden, about 30 m nutes. PER SERVING: Calor es 255 Total fat 14 grams Saturated fat 2 grams Cholesterol 0 Sod um 156 m ll grams 53 CHICKPEA DIP 4 Servings, ab ut 3 tablesp ns each, plus 4 servings f r an ther meal r snack. Canned ch ckpeas, dra ned 1 15- 1/ 2- ounce can Vegetable o l 2 tablespoons Lemon ju ce 1 tablespoon On ons, chopped 2 tablespoons Salt 1/ 2 teaspoon PREPARATION TIME: 10 MINUTES 1. Mash ch ckpeas n a small bowl unt l they are smooth. 2. Add o l and lemon ju ce; st r to comb ne. 3. Add chopped on ons and salt. 4. Serve on bread or crackers. N te: Garbanz bean is an ther name f r chickpea. PER SERVING: Calor es 90 Total fat 4 grams Saturated fat Trace Cholesterol 0 Sod um 148 m ll grams 54 55 SALADS MACARONI SALAD 4 Servings, 1- 1/ 2 cups each Elbow macaron , uncooked 12 ounces reen pepper, chopped 1/ 2 cup Salad dress ng, mayonna se- type 1/ 4 cup Pepper 1/ 2 teaspoon arl c powder 1/ 4 teaspoon PREPARATION TIME: 15 MINUTES COOKING TIME: 8 TO 10 MINUTES 1. Cook macaron accord ng to package d rect ons. Dra n and cool. 2. Comb ne green pepper, salad dress ng, and sp ces. 3. Add macaron and toss l ghtly. Ch ll. PER SERVING: Calor es 430 Total fat 13 grams Saturated fat 2 grams Cholesterol 0 Sod um 72 m ll grams 56 ORANGE GELATIN SALAD 4 Servings, 3/ 4 cup each elat n, unflavored 3 1/ 4- ounce packages Cold water 2- 1/ 4 cups Orange ju ce, concentrate 3/ 4 cup PREPARATION TIME: 5 MINUTES COOKING TIME: 3 TO 4 MINUTES 1. Place water n a saucepan; spr nkle gelat n over water. Let stand 2 m nutes. 2. Heat gelat n m xture unt l t d ssolves ( m xture w ll be clear), about 3 to 4 m nutes. 3. Remove from heat; add orange ju ce concentrate and m x. 4. Pour nto 9- by 9- nch pan and refr gerate unt l f rm, about 2 to 3 hours. 5. Cut nto 1- nch squares. PER SERVING: Calor es 100 Total fat Trace Saturated fat Trace Cholesterol 0 Sod um 16 m ll grams 57 POTATO SALAD 4 Servings, 1- 1/ 2 cups each Potatoes, washed, peeled 1 pound ( 4 med um) On on, d ced 1 cup Sweet p ckle rel sh 1/ 4 cup Celery, chopped 1/ 2 cup Salad dress ng, mayonna se- type 1/ 2 cup PREPARATION TIME: 25 MINUTES COOKING TIME: 15 MINUTES 1. Wash potatoes; place n sauce pan. Cover w th water and br ng to bo l. S mmer unt l soft, about 15 m nutes. Dra n and cool. 2. D ce on on and chop celery; comb ne w th p ckle rel sh. 3. Add salad dress ng to p ckle m xture. 4. Cube potatoes and blend w th dress ng. 5. Cover and ch ll several hours. PER SERVING: Calor es 350 Total fat 24 grams Saturated fat 3 grams Cholesterol 0 Sod um 290 m ll grams 58 BREADS AND HOT CEREALS BAKED FRENCH TOAST 4 Servings, ab ut 2 slices each Wh te bread 8 1/ 2- nch- th ck sl ces Eggs 5 Whole m lk 1- 1/ 2 cups Sugar 1/ 4 cup Van lla 1/ 2 teaspoon PREPARATION TIME: 15 MINUTES COOKING TIME: 30 TO 40 MINUTES 1. L ghtly grease a 13- by 9- by 2- nch bak ng pan. Cut each sl ce of bread nto 2 even str ps. Arrange bread str ps n pan. 2. In large bowl, m x eggs, m lk, sugar, and van lla w th an electr c m xer on low speed unt l wellblended, about 5 m nutes. 3. Pour egg m xture over bread str ps; cover. Ch ll 4 to 24 hours. 4. Preheat oven to 425° F. Bake unt l eggs are set and toast s l ghtly browned, about 30 to 40 m nutes. 5. Serve w th C nnamon Sugar Topp ng. PER SERVING: Calor es 460 Total fat 23 grams Saturated fat 7 grams Cholesterol 279 m ll grams Sod um 581 m ll grams 60 COOKED RICE CEREAL 4 Servings, 1 cup each Wh te r ce, uncooked 1- 1/ 2 cups 1% lowfat m lk 2 cups Sugar 1/ 4 cup round c nnamon 1 teaspoon PREPARATION TIME: 10 MINUTES COOKING TIME: 15 MINUTES 1. Cook r ce accord ng to nstruct ons on the package. 2. Comb ne warm cooked r ce, m lk, sugar, and c nnamon. St r and serve. PER SERVING: Calor es 250 Total fat 2 grams Saturated fat 1 gram Cholesterol 5 m ll grams Sod um 66 m ll grams 61 DESSERTS CHOCOLATE RICE PUDDING 4 Servings, ab ut 2/ 3 cup each, plus 4 servings f r an ther meal Whole m lk 1 quart Wh te r ce, uncooked 2/ 3 cup Sugar 1/ 2 cup Sem -sweet chocolate ch ps 1/ 4 cup Eggs 2 Evaporated whole m lk 1/ 2 cup Sugar 1/ 2 cup Flour 1- 1/ 2 tablespoons Van lla 1 teaspoon PREPARATION TIME: 15 MINUTES COOKING TIME: 30 TO 35 MINUTES 1. Place m lk, r ce, and sugar n large saucepan. S mmer over med um heat; st r cont nuously. 2. Reduce heat to low; s mmer uncovered unt l r ce s tender, about 25 m nutes. Check to make sure r ce doesn’t scorch. Add chocolate and st r unt l melted. 3. Beat eggs, evaporated m lk, sugar, flour, and van lla n med um bowl unt l smooth. radually beat egg m xture nto r ce m xture. 4. St r cont nuously; cook over med um heat unt l th ckened, about 5 to 7 m nutes. Do not allow pudd ng to bo l. 5. Pour pudd ng nto med um bowl. Cover and ch ll. PER SERVING: Calor es 325 Total fat 9 grams Saturated fat 5 grams Cholesterol 74 m ll grams Sod um 94 m ll grams 63 OATMEAL COOKIES 4 Servings, 2 c kies each, plus 4 servings f r an ther meal r snack Sugar 3/ 4 cup Margar ne 2 tablespoons Egg 1 Canned applesauce 1/ 4 cup 1% lowfat m lk 2 tablespoons Flour 1 cup Bak ng soda 1/ 4 teaspoon round c nnamon 1/ 2 teaspoon Qu ck rolled oats 1 cup + 2 tablespoons PREPARATION TIME: 20 MINUTES COOKING TIME: 13 TO 15 MINUTES EACH BATCH 1. Preheat oven to 350° F and l ghtly grease cook e sheets. 2. In a large bowl, use an electr c m xer on med um speed to m x sugar and margar ne. M x unt l well blended, about 3 m nutes. 3. Slowly add egg; m x on med um speed 1 m nute. radually add applesauce and m lk; m x on med um speed, 1 m nute. Scrape s des of bowl. 4. In another bowl, comb ne flour, bak ng soda, and c nnamon. Slowly add to applesauce m xture; m x on low speed unt l blended, about 2 m nutes. Add oats and blend 30 seconds on low speed. Scrape s des of bowl. 5. Drop by teaspoonfuls onto cook e sheet, about 2 nches apart. 6. Bake unt l l ghtly browned, about 13 to 15 m nutes. Remove from bak ng sheet wh le st ll warm. Cool on w re rack. PER SERVING: Calor es 215 Total fat 4 grams Saturated fat 1 gram Cholesterol 27 m ll grams Sod um 84 m ll grams 64 PEACH- APPLE CRISP 4 Servings, ab ut 1/ 2 cup each, plus 4 servings f r an ther meal Canned sl ced peaches, l ght- syrup pack, dra ned 20 ounces Apples, tart, peeled, sl ced 2 med um Van lla 1/ 2 teaspoon round c nnamon 1/ 4 teaspoon Flour 3/ 4 cup + 3 tablespoons Brown sugar, packed 1/ 4 cup Margar ne, ch lled 3 tablespoons PREPARATION TIME: 20 MINUTES COOKING TIME: 20 MINUTES 1. Preheat oven to 350° F. L ghtly grease 9- by 9- by 2- nch casserole d sh. 2. Comb ne peaches, apples, van lla, and c nnamon n a bowl. Toss well and spread evenly n greased casserole d sh. 3. Comb ne flour and sugar n small bowl. Cut n margar ne w th two kn ves unt l the m xture resembles coarse meal. 4. Spr nkle flour m xture evenly over fru t. 5. Bake unt l l ghtly browned and bubbly, about 20 m nutes. PER SERVING: Calor es 175 Total fat 5 grams Saturated fat 1 gram Cholesterol 0 Sod um 57 m ll grams 65 PEACH CAKE 8 Servings, ab ut 2- by 2- inch piece each Canned peaches, l ght- syrup pack, dra ned and chopped 2 1/ 4 cups (29- ounce can) Sugar 1/ 2 cup Flour 1 cup Egg 1 Bak ng soda 1 teaspoon Vegetable o l 2 tablespoons Van lla 1 teaspoon Brown sugar, f rmly packed 2 tablespoons Whole m lk 2 teaspoons PREPARATION TIME: 20 MINUTES COOKING TIME: 30 TO 35 MINUTES 1. Preheat oven to 350° F. L ghtly grease 8- by 8- nch pan. 2. Spread peaches n bak ng pan. M x rema n ng ngred ents, except brown sugar and m lk, together n m x ng bowl; spread over top of peaches. 3. Bake unt l toothp ck nserted nto cake comes out clean, about 30 to 35 m nutes. 4. For topp ng, comb ne brown sugar and m lk n small bowl. Dr zzle m xture on top of cake; return cake to oven, and bake 2 to 3 m nutes. 5. Cut nto 8 p eces PER SERVING: Calor es 205 Total fat 4 grams Saturated fat 1 gram Cholesterol 27 m ll grams Sod um 171 m ll grams 66 RICE PUDDING 4 Servings, ab ut 1/ 4 cups each, plus 4 servings f r an ther meal r snack Whole m lk 1 cup Water 1 cup R ce, uncooked 1 cup Eggs 2 Evaporated m lk 1 cup Van lla 1 teaspoon Sugar 1/ 4 cup round c nnamon 1/ 8 teaspoon PREPARATION TIME: 15 MINUTES COOKING TIME: 40 MINUTES 1. In sauce pan, heat m lk and water. 2. Add r ce, br ng to bo l, lower heat to s mmer; st r m xture every 10 m nutes. Cook uncovered unt l r ce s tender, about 30 m nutes. 3. In large bowl, m x eggs, 3/ 4 cup evaporated m lk, van lla, and sugar. Set as de. 4. Add rema n ng 1/ 4 cup evaporated m lk to r ce m xture. 5. Spoon 1 cup of r ce m xture nto egg m xture and st r. Pour egg- r ce m xture nto rema n ng r ce. 6. Heat pudd ng unt l t bo ls, st rr ng cont nuously. Remove from heat, and spr nkle w th c nnamon. PER SERVING: Calor es 190 Total fat 5 grams Saturated fat 3 grams Cholesterol 67 m ll grams Sod um 66 m ll grams 67 SUGAR COOKIES 4 Servings, 3 c kies each, plus 4 servings f r an ther meal r snack Margar ne 1/ 3 cup Powdered sugar 2/ 3 cup Eggs 2 Van lla 1/ 2 teaspoon Flour 1 cup Bak ng powder 1/ 2 teaspoon Bak ng soda 1/ 8 teaspoon PREPARATION TIME: 15 MINUTES COOKING TIME: ABOUT 10 MINUTES EACH BATCH 1. Preheat oven to 375° F. 2. M x margar ne and powdered sugar together thoroughly. 3. Add eggs and van lla. Beat unt l blended. Add dry ngred ents and blend well. 4. Shape dough nto 24 one- nch balls and place on ungreased cook e sheets. Cr sscross balls by us ng fork prongs. 5. Bake unt l l ghtly brown, about 10 m nutes. PER SERVING: Calor es 190 Total fat 10 grams Saturated fat 2 grams Cholesterol 53 m ll grams Sod um 167 m ll grams 68 FOOD LISTS The follow ng two food l sts show you all of the foods you would need to prepare each week of sample menus on pages 14 to 17 for a fam ly of four.  I PORTANT: The food l sts are not shopp ng l sts. Your shopp ng l st w ll conta n only those tems that you do not have on hand. Also, somet mes you may need to buy more food than the menu or rec pe calls for because of the package s ze.  The food l sts conta n large amounts of nutr t ous, low- cost foods such as potatoes, macaron , and r ce. Foods w th l ttle or no nutr t onal value— such as soft dr nks, coffee, and tea— are not ncluded.  Depend ng on where you l ve and shop and the season of the year, the cost of foods on the l sts w ll vary. 69 c ntinued FRUITS AND VEGETABLES F esh: Apples (6 small) 1 lb 8 oz Bananas (11 med um) 2 lb 12 oz Melon 1 lb Oranges (26 small) 5 lb 7 oz Cabbage 4 oz Carrots 1 lb 4 oz Celery 3 oz reen pepper 3 oz Lettuce, leaf 4 oz On ons 2 lb 8 oz Potatoes 11 lb 14 oz Zucch n 7 oz Canned: Applesauce 2 oz Peaches 1 lb 10 oz Pears 13 oz reen beans 12 oz Sp nach 10 oz Tomato paste 6 oz Tomato sauce 1 lb 1 oz Tomato soup 10. 5 oz F ozen: Orange ju ce, concentrate (8) 12- oz cans reen beans 5 oz Peas 5 oz BREADS, CEREALS, AND OTHER GRAIN PRODUCTS Bagels, pla n, enr ched (8) 1 lb Bread crumbs 2 oz Bread, wh te, enr ched 2. 2 lb Engl sh muff ns 8 Bread, French, enr ched 8 oz Hamburger buns, enr ched 8 Crackers, snack, low salt 4 oz Oatmeal, qu ck, rolled oats 3 oz Ready- to- eat cereal (flakes) 6 oz Barley, pearl 4 oz Flour, enr ched l lb 8 oz Macaron , enr ched 1 lb 11 oz Noodles, yolk- free, enr ched 2 lb 3 oz R ce, enr ched 2 lb 5 oz MILK AND CHEESE Evaporated m lk16 fl oz M lk, 1% lowfat 2- 1/ 2 gal M lk, whole 3 qt Cheese, cheddar 8 oz 70 WEEK 1: FOOD FOR A FAMILY OF FOUR c ntinued MEAT AND MEAT ALTERNATES Beef chuck roast 2. 5 lb Beef, ground, lean 2. 4 lb Ch cken, fryer 1. 5 lb F sh Breaded port ons, frozen 1 lb Cod, frozen 1 lb Tuna f sh, chunk- style, water- pack 12 oz Turkey breast 2 lb 4 oz Turkey, ground 2 lb Turkey ham ( del ) 11 oz Beans, k dney, canned 1 lb 11 oz Beans, l ma, dry 6 oz Beans, northern, canned 9 oz Beans, garbanzo (ch ckpeas), canned 10 oz Eggs, large 15 FATS AND OILS Margar ne, st ck 7 oz Shorten ng 2 oz Salad dress ng, mayonna se- type 1 lb Vegetable o l 9 fl oz SUGARS AND SWEETS Sugar, brown 2 oz Sugar, granulated 1 lb Chocolate pudd ng, nstant 3 oz Lemonade (ready- to- dr nk) 1 gal OTHER FOOD ITEMS (Small am unts are used in preparing the recipes and ther f ds in the menu, purchase as needed.) Bak ng powder Bak ng soda Beef bou llon cubes Black pepper, red pepper Catsup Ch cken bou llon cubes Ch l powder C nnamon Cornstarch Cum n Dry mustard elat n, unflavored Lemon ju ce, bottled On on powder Oregano Papr ka Parsley flakes Salt Soy sauce, reduced sod um Sweet p ckle rel sh Van lla V negar 71 c ntinued FRUITS AND VEGETABLES F esh: Apples (5 small) 1 lb 4 oz Bananas (11 med um) 2 lb 12 oz rapes 1 lb 8 oz Melon 1 lb Oranges (22 small) 4 lb 12 oz Carrots 1 lb Celery 5 oz reen pepper 4 oz Lettuce, leaf 9 oz On ons 1 lb 4 oz Potatoes 10 lb 8 oz Tomatoes 6 oz Canned: Oranges, mandar n 13 oz Peaches, l ght- syrup 1 lb 10 oz Mushrooms 4 oz Spaghett sauce 26 oz Tomato sauce 8 oz F ozen: Orange ju ce, concentrate (7) 12- oz cans Broccol 6 oz French fr es 11 oz reen beans 1 lb 7 oz Peas 15 oz BREADS, CEREALS, AND OTHER GRAIN PRODUCTS Bagels, pla n, enr ched (4) 8 oz Bread crumbs 3 oz Bread, French, enr ched 4 oz Bread, wh te, enr ched 2 lb Bread, whole- wheat 1 lb Hamburger buns, enr ched 8 Rolls, d nner, enr ched 4 Ready- to- eat cereal: Corn flakes 1 oz Toasted oats 10 oz Flour, enr ched l lb 7 oz Macaron , enr ched 1 lb 5 oz Noodles, yolk- free, enr ched 1 lb 2 oz Popcorn, m crowave, unpopped 3 oz R ce, enr ched 3 lb 2 oz Spaghett , enr ched 11 oz MILK AND CHEESE Evaporated m lk 4 oz M lk, 1% lowfat 9 qt M lk, whole 4 qt Cheese, cheddar 2 oz Cheese, cottage 7 oz Cheese, mozzarella 1 oz 72 WEEK 2: FOOD FOR A FAMILY OF FOUR c ntinued MEAT AND MEAT ALTERNATES Beef, ground, lean 3 lb 15 oz Ch cken, fryer 1 lb 13 oz Ch cken, th ghs 2 lb 12 oz F sh ( flounder, cod) , frozen 2 lb Tuna f sh, chunk- style, water pack 12 oz Pork, ground 1 lb 7 oz Turkey, ground 1 lb Turkey, ham 11 oz Beans, garbanzo (ch ckpeas), canned 15 oz Beans, k dney, canned 15 oz Beans, vegetar an, canned 1 lb 9 oz Eggs, large 17 FATS AND OILS Margar ne, st ck 15 oz Shorten ng 4 oz Salad dress ng, mayonna se- type 6 fl oz Vegetable o l 9 fl oz SUGARS AND SWEETS Sugar, brown 1 oz Sugar, powdered 3 oz Sugar, granulated 9 oz Jelly 8 oz Molasses 1 fl oz Pancake syrup 2 oz Chocolate ch ps, sem -sweet 2 oz Fru t dr nk 1 gal Fudges cles, ce m lk 4 OTHER FOOD ITEMS (Small am unts are used in preparing the recipes and ther f ds in the menu, purchase as needed.) Bak ng powder Bak ng soda Black pepper Catsup Ch cken broth, reduced sod um Ch l powder C nnamon Chocolate dr nk m x, powdered Cum n Dr ed on on arl c powder elat n, unflavored Ital an herb season ng Lemon ju ce, bottled Oregano Papr ka Salt Soy sauce, reduced sod um Van lla 73 74 RECIPE LIST MAIN DISHES Beef and Po k Baked meatballs 20 Beef pot roast 21 Beef- noodle casserole 22 P zza meat loaf 23 Saucy beef pasta 24 Southwestern salad 25 St r- fr ed pork and vegetables w th r ce 26 Fish Baked cod w th cheese 28 Baked sp cy f sh 29 Span sh baked f sh 30 Tuna macaron salad 31 Tuna pasta salad 32 Poult y Baked ch cken nuggets 34 Ch cken and vegetables 36 Oven cr spy ch cken 37 Turkey- cabbage casserole 38 Turkey ch l 39 Turkey st rfry 40 Turkey patt es 41 Vegeta ian Cheese- stuffed potatoes 43 SOUPS Ch cken noodle 45 Potato 46 VEGETABLES AND DIPS Baked beans 48 Baked cr spy potatoes 49 Potato cakes 50 Ranch beans 51 Scalloped potatoes 52 Shoestr ng potatoes 53 Ch ckpea d p 54 SALADS Macaron 56 Orange gelat n 57 Potato 58 BREADS AND HOT CEREALS Baked French toast 60 Cooked r ce cereal 61 DESSERTS Chocolate r ce pudd ng 63 Oatmeal cook es 64 Peach- apple cr sp 65 Peach cake 66 R ce pudd ng 67 Sugar cook es 68 75 HOW WERE THESE MENUS AND RECIPES DEVELOPED? The menus and rec pes n th s booklet show one way to meet nutr t on recommendat ons from the D etary u del nes for Amer cans, the USDA Food u de Pyram d, and the 1989 Recommended D etary Allowances. These menus and rec pes spec f cally show ways you can cut back on fat, sugars, and salt on a l m ted food budget. The l st of foods and amounts used for these menus and rec pes reflect the amount of food that could be used for 1 week for a four- person fam ly w th two adults and two ch ldren ages 6 to 11. Pregnant or nurs ng women and others w th spec al health cond t ons may use these menus and rec pes also, but may need add t onal foods or supplements. ACKNOWLEDGMENTS We would l ke to acknowledge the contr but ons of the staff at the USDA Center for Nutr t on Pol cy and Promot on n the development of th s publ cat on. We also w sh to recogn ze the nvaluable contr but ons of the Pennsylvan a State Un vers ty, the contractor that developed and tested the menus, food l sts and rec pes. F nally, we apprec ate the nternal rev ews conducted by the staff of the Food and Nutr t on Serv ce, the USDA D etary u dance Work ng roup, the DHHS Nutr t on Pol cy Board Comm ttee on D etary u dance, and the external rev ew conducted by the nutr t on spec al sts w th the Un vers ty of Wyom ng, Un vers ty of Flor da, and Colorado State Un vers ty. FOR MORE INFORMATION ON NUTRITION Contact USDA’s Center for Nutr t on Pol cy and Promot on. The address s: U. S. Depa tment of Ag icultu e Cente fo Nut ition Policy and P omotion 1120 20 th Street, N. W. Su te 200, North Lobby Wash ngton, DC 20036- 3406 Th s publ cat on may be purchased n s ngle cop es through the overnment Pr nt ng Off ce at ( 202) 512- 1800. Call for pr ce. Some nutr t on mater als, nclud ng th s publ cat on, the D etary u del nes for Amer cans, and the Food u de Pyram d booklet, may be accessed through the CNPP webs te at www. usda. gov/ cnpp For add t onal adv ce on ma nta n ng a healthful d et, you may contact your county extens on home econom st (Cooperat ve Extens on System), or a nutr t on profess onal n your local health department, hosp tal, Amer can Red Cross, d etet c assoc at on, or pr vate pract ce. 76 The U. S. Depa tment of Ag icultu e ( USDA) p ohibits disc imination in all its p og ams and acti ities on the basis of ace, colo , national o igin, sex, eligion, age, disability, political beliefs, sexual o ientation, ma ital o family status. ( Not all bases apply to all p og ams.) Pe sons with disabilities who equi e alte nati e means fo communication of p og am info mation (B aille, la ge p int, audiotape, etc.) should contact USDA’s TARGET Cente at ( 202) 720- 2600 ( oice and TDD). To file a complaint of disc imination, w ite USDA, Di ecto , Office of Ci il Rights, Room 326- W, Whitten Building, 1400 Independence A enue, SW, Washington, DC 20250- 9410 o call ( 202) 720- 5964 ( oice o TDD). USDA is an equal oppo tunity p o ide and employe . United States Department of Agriculture Center for Nutrition Policy and Promotion May 2000 CNPP- 11