


            Thrifty Meals For Two: Making Food Dollars Count

                           [Graphic Omitted]

                           [Graphic Omitted]

                United States Department of Agriculture

            PREPARED BY Human Nutrition Information Service

                  Home and Garden Bulletin Number 244

            For sale by the U. S. Government Printing Office
             Superintendent of Documents, Mail Stops: SSOP,
                       Washington, DC 20402-9328

                             December 1985
           Reviewed and approved for reprinting December 1989

Contributing Authors: Mary Doran Evans and Linda Eddy Cleveland

Recipe Development: Guidance and Education
                    Research Branch Laboratory


CONTENTS


TWO WEEKS OF THRIFTY MENUS


     This section shows two weeks of nutritious menus for an older
couple with a very limited food budget.


IDEAS USED IN THE THRIFTY MENUS


     This section shows five ideas used to make menus low in cost.


YOUR OWN THRIFTY MEALS


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


AT THE STORE


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


RECIPES


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


INTRODUCTION


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

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


TWO WEEKS OF THRIFTY MENUS


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

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


[Table Omitted]

[Table Omitted]

IDEAS USED IN THE THRIFTY MENUS


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

   * Choose low-cost foods.

   * Use smaller amounts of meat, poultry, and fish.

   * Feature grain products.

   * Avoid waste: Plan for leftovers.

   * Make your own convenience mixes.


READ ON TO:


     . . . SEE how to use these five ideas to plan menus and save money.


IDEAS USED IN THE THRIFTY MENUS


CHOOSE LOW-COST FOODS


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

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

[Graphic Omitted]

USE SMALLER AMOUNTS OF MEAT, POULTRY, AND FISH


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

[Graphic Omitted]

FEATURE GRAIN PRODUCTS


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

[Graphic Omitted]


AVOID WASTE: PLAN FOR LEFTOVERS


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

[Graphic Omitted]

MAKE YOUR OWN CONVENIENCE MIXES


     Everyone needs to get meals on the table fast sometimes. But
store-bought convenience foods can be expensive. To help solve the
problem, you can make your own low-cost convenience foods. The biscuit
mix recipe on p. 31 is used in the menus to make muffins, apple cobbler,
pizza crust, and more. This mix will keep up to 3 months in the
refrigerator. There are a pudding mix and a meatball mix, too.

[Graphic Omitted]

YOUR OWN THRIFTY MEALS


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

   * Plan your own economy meals.

   * Choose low-cost foods.

   * Save cooking time.



YOUR OWN THRIFTY MEALS


START WITH MENU PLANNING


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

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

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


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

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

   * A plan can help you avoid waste.

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

   * A plan can help you save time.

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


PLAN YOUR OWN ECONOMY MEALS


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

  -- Choose a variety of foods.

  -- Avoid too much fat, sugar, and salt.

[Graphic Omitted]

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

                            Example
Sample                      from the          Your Own
Meal Pattern                Sample Menus      Menus

MORNING

     Fruit or juice
     Cereal with milk, or egg
     Bread

NOON

     Main dish
     Vegetable or fruit
     Bread

EVENING

     Main dish
     Vegetable
     Vegetable or salad
     Cereal or bread product
     Dessert, if desired

SNACK

     Cereal or bread product
     Beverage

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

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

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

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

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

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

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

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

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

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

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

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

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


     To avoid too much fat, sugar, and salt, know where to look.

FAT in the diet comes from two sources:

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

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

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

   * Choose low-fat foods more often.

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

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

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

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

   * Canned and instant soups

   * Processed food such as prepared meals and rice or noodle
     mixes Seasoning mixes

   * Sauces such as barbecue and soy sauce

   * Snack foods such as salted chips and pretzels

     The sample menus have few of these foods.


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


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


VEGETABLE-FRUIT GROUP


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


Buying tips:


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

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

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

[Graphic Omitted]

BREAD-CEREAL GROUP


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


Buying tips:


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

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

   * Look for bargains on day-old bread and bakery products.
    
   * Add your own seasonings and sauces to rice and pasta.

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

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


MILK GROUP


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


Buying tips:


   * Select the largest container you can use without waste.
     Larger containers are usually less expensive.

   * Grate cheese yourself. Packages of shredded cheese cost
     more than the same amount of the same cheese in wedges or
     blocks.


MEAT GROUP

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


Buying tips:


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

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


THESE FOODS COST MORE


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

     Frozen vegetables with seasonings and sauces

     Out-of-season fresh fruits and vegetables

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

     Sugar-coated cereals

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

     Many ready-to-eat dishes

     Some cuts of meats, poultry, and fish

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

     Soft drinks

     Candy



TIMESAVING STEPS


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

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

[Graphic Omitted]

   * Plan some meals so you will have leftovers to use for
     later meals and snacks. Look at the "planned-over" ideas
     from the sample menus for examples (see page 10 ).
    
   * Do most of your cooking for the week on one or two days
     and freeze or store some of the food. Then enjoy being
     able to just heat and eat for the rest of the week.
    
   * Prepare a recipe for four and freeze half.
    
   * Try the homemade mixes developed for the sample menus (see
     page 11).


MENU PLANNING CHECKLIST


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

     Do your menus

   * Include leftovers?

   * Use store specials?

   * Have a variety of foods?

   * Emphasize grain products?

   * Rely on economical foods?

     Then make A Shopping List Based on Your Menus.


AT THE STORE


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

   * Decide where to shop.

   * Compare while you shop.

   * Keep your shopping skills sharp.


READ ON TO:


     . . . LEARN shopping skills that will get you started and leave
extra money in your pocket.


AT THE STORE


DECIDE WHERE TO SHOP


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


BE A COMPARISON SHOPPER


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

   * unit prices,

   * costs per meal or serving, and

   * food labels.


Use Unit Pricing


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

[Graphic Omitted]

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

[Graphic Omitted]

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


Compare the Cost of a Meal or a Serving


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

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

[Graphic Omitted]

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

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

     The example below shows how to compare costs for meats.

[Graphic Omitted]

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

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

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

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

[Graphic Omitted]

Read Food Labels


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

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

[Graphic Omitted]

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

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

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

[Graphic Omitted]

Look for "No-Brand" Foods


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


KEEP YOUR SHOPPING SKILLS SHARP


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

[Graphic Omitted]

RECIPES


     Some two-person families tested and liked the recipes in the
sample menus. Try them; you may like them too.

     Some of these recipes are new. Some are old favorites. in either
case, they are--

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

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

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


INDEX TO RECIPES


HOMEMADE
CONVENIENCE MIXES
     Biscuit mix 
     Meatball mixture
     Pudding mix 

MAIN DISHES

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

SALADS

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

SOUPS

     Pork and cabbage soup 
     Split pea soup 
     
SANDWICHES

     Barbecue beef sandwich 
     Cottage cheese-vegetable sandwiches
     
BREADS

     Cornmeal chips 
     Cornmeal pancakes 
     Drop biscuits
     Muffins 

DESSERTS

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

RECIPES: HOMEMADE CONVENIENCE MIXES

[Graphic Omitted]

Biscuit Mix


About 6 cups mix

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


     1. Mix dry ingredients thoroughly.

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

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


Meatball Mixture


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


     1. Mix ingredients thoroughly.

     2. Divide mixture in half. Use half for Sweet and Sour
        Meatballs (p. 49), or Meatballs in Sauce (p. 42).

     3. Wrap and freeze remaining portion for later use.

Pudding Mix

[Graphic Omitted]

About 2-1/2 cups mix

Instant non fat dry milk                2-1/3 cups
Cornstarch                              1/2 cup
Sugar                                   1/2 cup
Salt                                    1/4 teaspoon


     1. Mix ingredients thoroughly.

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


RECIPES: MAIN DISHES

[Graphic Omitted]

Bean Tamale Pie


2 servings of about 1 cup filling and 1/3 cup cornmeal mush
each 296 calories per serving

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


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

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

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

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

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

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

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

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

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


Beef and Peppers

[Graphic Omitted]

2 servings of about 3/4 cup each 230 calories per serving

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


     1. Brown beef cubes in saucepan until well browned

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

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

     *NOTE: For beef cubes, use a 1-1/2 pound blade chuck
     steak. Separate lean meat from fat and bone. Cut meat into
     3/4-inch cubes. Divide beef cubes in half. rise half
     (about 1 cup) for Beef and Peppers. Save remaining 1 cup
     for Braised Beef with Noodles (p. 35).


Braised Beef with Noodles

[Graphic Omitted]

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

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


     1. Brown beef cubes in saucepan until well browned.

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

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

     4. Remove bay leaf.

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

     6. Serve over noodles.

     *NOTE: Pot beef cubes, use a 1-1/2 pound blade chuck
     steak. Separate lean meat from fat and bone. Cut meat into
     3/4-inch cubes. Divide beef cubes in half. Use half (about
     1 cup) for Braised Beef with Noodles. Save remaining 1 cup
     for Beef and Peppers (p. 34).


Braised Chicken Rolls

[Graphic Omitted]

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

Chicken breast halves,
     skinned and boned*                 2
Onion, chopped                          2 tablespoon
Celery, chopped                         2 tablespoon
Margarine                               1 teaspoon
Rice, cooked, unsalted                  2/3 cup
Poultry seasoning                       1/8 teaspoon
Salt                                    1/8 teaspoon
Pepper                                  dash
Garlic powder                           dash
Chicken stock (from Stewed
     Chicken, p. 47, step 4)            2/3 cup

Gravy

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

     1. Pound breast halves with meat mallet until fiat.

     2. Cook onion and celery in margarine until tender.

     3. Mix in rice and seasonings.

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

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

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

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

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

     9. Serve gravy over chicken rolls.

     *NOTE: Use chicken breast halves from a 3-1/3 pound
      chicken. Use remaining parts for Stewed Chicken (p. 47)


Braised Turkey Drumsticks

[Graphic Omitted]

Provides cooked turkey for 3 meals
Turkey drumsticks, fresh or frozen      2 pounds
Poultry seasoning                       1/8 teaspoon
Salt                                    1/16 teaspoon
Pepper                                  dash
Water                                   1-1/2 cups


     1. Thaw frozen drumsticks in refrigerator.

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

     3. Sprinkle with seasonings.

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

     5. Measure cooking liquid Spoon off as much of the fat
        layer as possible. Add water to liquid, if necessary,
        to make 1-1/2 cups. Save 1/2 cup for Braised Turkey
        with Gravy (p. 38).

     6. Separate meat from skin and bones. Dice and save 2/3
        cup turkey for Turkey Spanish Rice ( p. 52 ). Dice and  
        save 3/4 cup turkey for Turkey-Potato Salad (p. 51).
        Serve remainder of turkey for dinner (see Braised
        Turkey with Gravy).


Braised Turkey with Gravy

[Graphic Omitted]

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

Flour                                   1 tablespoon
Water                                   1 tablespoon
Turkey cooking liquid (from Braised
     Turkey Drumsticks (p. 37, step 5)  1/2 cup
Braised Turkey (from Braised Turkey
     Drumsticks (p. 37, step 6)         about 6 ounces


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

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

     3. Serve over braised turkey.


Chicken Macaroni Stew

[Graphic Omitted]

2 servings of about 1-1/4 cups each 286 calories per serving

Tomatoes                                half of a 16-ounce
                                             can (about 1 cup)
Frozen mixed vegetables                 about 1 cup (half of a
                                             10-ounce package)
Elbow macaroni, uncooked                1/3 cup
Onion, chopped                          1/4 cup
Oregano leaves                          1/4 teaspoon
Salt                                    1/4 teaspoon
Garlic powder                           1/8 teaspoon
Pepper                                  dash
Bay leaf                                1
Chicken stock (from Stewed
     Chicken, p. 47, step 4)            1 cup
Chicken, cooked, diced (from
     Stewed Chicken, p. 47, step 5)     3/4 cup


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

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

     3. Add chicken. Heat to serving temperature.

     4. Remove bay leaf.


Creole Beans

[Graphic Omitted]

2 servings of 1 cup each 60 calories per serving

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


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

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

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

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


Liver and Onions

[Graphic Omitted]

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

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


     1. Remove membrane from liver, if necessary.

     2. Coat liver slices with flour.

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

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

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

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

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


Meatballs in Sauce with Rice

[Graphic Omitted]

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

Meatball mixture (p. 31)                1/2 recipe
Tomato puree                            1/2 cup
Onion, chopped                          1 tablespoon
Vinegar                                 2 teaspoon
Sugar                                   1/2 teaspoon
Oregano leaves                          1/4 teaspoon
Pepper                                  dash
Water                                   2 tablespoon
Rice, cooked, unsalted                  1-1/2 cups


     1. Thaw frozen meatball mixture in refrigerator.

     2. Divide into 12 portions. Shape into balls.

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

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

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

     6. Serve over rice.


Pizza
(using biscuit mix)

[Graphic Omitted]

2 servings of 2 wedges each 480 calories per serving

Biscuit mix (p. 31)                     1 cup
Water                                   3 tablespoon
Regular ground beef                     1/4 pound
Oregano leaves                          1/2 teaspoon
Garlic powder                           1/8 teaspoon
Tomato puree                            1/3 cup
Onion, very thinly sliced               1 small
Green pepper, cut in very
     thin strips                        1/2 medium
Process American cheese, shredded       1/4 cup


     1. Preheat oven to 425 F (hot).

     2. Lightly grease a baking sheet or pizza pan.

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

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

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

     6. Brown beef in hot frypan... Drain.

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

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

     9. Cut into 4 wedges.


Pork Chops with Stuffing


[Graphic Omitted]

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

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


     1. Trim excess fat from pork chops.

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

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

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

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


Roast Pork Shoulder

[Graphic Omitted]

Provides cooked pork for 3 meals

Fresh picnic shoulder with bone         2-1/2 pound


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

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

     3. Remove fat from drippings. Defatted drippings will
        measure about 2 tablespoons; save half for Roast Pork
        with Gravy (p. 46) and half for Pork and Cabbage
        soup (p. 58).

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


Roast Pork with Gravy

[Graphic Omitted]

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

Water                                   as needed
Defatted pork drippings (from Roast
     Pork Shoulder, p. 45, step 3)      about 1 tablespoon
Flour                                   1 tablespoon
Roast pork, sliced (from Roast
     Pork Shoulder, step 4)             about 4-1/2 ounces


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

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

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

     4. Serve over sliced roast pork.


Stewed Chicken

[Graphic Omitted]

Provides chicken and stock for four meals*

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


     1. Cut up chicken. Remove skin and bones from breast
        halves. Save breast halves for Braised Chicken Rolls
        (p. 36).

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

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

     4. Remove chicken and vegetables from stock. Pour stock
        into 2 cup measuring cup. Spoon off as much of the fat
        layer as possible. Press vegetables through a strainer
        (or mash with fork) and add to defatted stock. Add
        water to stock, ff necessary, to make 2 cups. Save 2/3
        cup stock for Braised Chicken Rolls (p. 36) and 1 cup
        for Chicken Macaroni
        stew p. 39).

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

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

Stove-Top Beans

[Graphic Omitted]

4 servings of about 1 cup each 296 calories per serving

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


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

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

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

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

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

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

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


Sweet and Sour Meatballs

[Graphic Omitted]

2 servings of 6 meatballs and about 3/4 cup rice each 466
calories per serving

Meatball mixture (p. 31)                1/2 recipe
Water                                   3/4 cup
Garlic powder                           1/8 teaspoon
Salt                                    1/8 teaspoon
Pepper                                  dash
Sugar                                   1 teaspoon
Vinegar                                 1 tablespoon
Worcestershire sauce                    1-1/2 teaspoon
Green pepper, cut in 1-inch pieces      1/2 cup
Cornstarch                              1 tablespoon
Water                                   1 tablespoon
Raisins                                 2 tablespoon
Rice, cooked, unsalted                  1-1/2 cup


     1. Thaw frozen meatball mixture in refrigerator.

     2. Divide into 12 portions. Shape into balls.

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

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

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

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

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

     8. Serve over rice.


Taco Salad

[Graphic Omitted]

2 servings of about 2-1/3 cups each 406 calories per serving
with bean cooking liquid 390 calories per serving with water

Regular ground beef                     1/3 pound
Onion, chopped                          2 tablespoons
Flour                                   1 teaspoon
Dried kidney beans, cooked,
     unsalted, drained*                 1 cup
Tomato puree                            1/3 cup
Bean cooking liquid or water            2 tablespoons
Chili powder                            1 teaspoon
Oregano leaves                          1/4 teaspoon
Salt                                    1/8 teaspoon
Garlic powder                           1/8 teaspoon
Lettuce, torn in bite-size pieces       2 cups
Tomato, cut in chunks                   1 small(about 4 ounces)
Green pepper, coarsely chopped          1/4 cup
Cornmeal chips, crumbled (p. 62)        8


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

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

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

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

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

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



Turkey-Potato Salad

[Graphic Omitted]
2 servings of about 1 cup each 230 calories per serving

Turkey, cooked, diced (from Braised
     Turkey Drumsticks p. 37, step 6)  3/4 cup
Celery, chopped                         1/4 cup
Potato, cooked, peeled, diced           1 cup
Onion, chopped                          1 tablespoon
Green pepper, chopped                   2 tablespoon
Salad dressing, mayonnaise-type         2 tablespoon
Prepared mustard                        1/4 teaspoon
Salt                                    1/8 teaspoon


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

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

     3. Chill


Turkey Spanish Rice

[Graphic Omitted]

2 servings of about 1 cup each 216 calories per serving

Onion, cut in pieces                    1/4 cup
Green pepper, chopped                   1/4 cup
Celery, sliced                          2 tablespoons
Rice, uncooked                          1/4 cup
Margarine                               1/4 cup
Tomatoes                                half of a 16-ounce can
                                             (about 1 cup)
Turkey, cooked, diced (from Braised
    Turkey Drumsticks, p. 37, step 6)   2/3 cup
Water                                   1/4 cup
Chili powder                            1/4 teaspoon
Salt Pepper                             1/16 teaspoon
pepper                                  dash
Bay leave                               1


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

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

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

     4. Remove bay leaf.


RECIPES: SALADS


Bean-Vegetable Combo

[Graphic Omitted]

2 servings of about 1 cup each 80 calories per serving with
bean liquid 66 calories per serving with water

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

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

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

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

     4. Remove bay leaf.

     *NOTE: 1 cup canned navy beans, drained, may be used in
     place of cooked dried beans; then omit salt in step 2.
     About 196 calories per serving with bean liquid; 180 with
     water.


Celery Salad

[Graphic Omitted]

2 servings of about 2/3 cup each 60 calories per serving

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


     1. Mix celery, carrot, and onion.

     2. Mix remaining ingredients. Stir into celery mixture.

     3. Chill.


Hot Potato Salad

[Graphic Omitted]

2 servings of about 1 cup each 235 calories per serving

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


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

     2. Cook onion in frypan until tender.

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

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

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


Macaroni and Cheese Salad

[Graphic Omitted]

2 servings of 1 cup each 270 calories per serving

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


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

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


RECIPES: SOUPS


Pork and Cabbage Soup

[Graphic Omitted]

2 servings of about 1-1/4 cups each 206 calories per serving

Defatted pork drippings (from
     Roast Pork Shoulder, p. 45,
     step 3)                            about 1 tablespoon
Cooked pork, diced (from Roast
     Pork Shoulder, step 4)             1 cup
Cabbage, coarsely shredded              2 cups
Boiling water                           1-1/2 cups
Celery, sliced                          1/3 cup
Green pepper, diced                     1/4 cup
Salt                                    1/4 teaspoon
Pepper                                  dash
Bay leaf                                1


     1. Heat pork drippings in saucepan.

     2. Add pork and brown lightly.

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

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

     5. Remove bay leaf.


Split Pea Soup

[Graphic Omitted]

2 servings of about 1-1/3 cups each calories per serving

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


     1. Add all ingredients to boiling water.

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

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

     4. Remove bay leaf.

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

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


RECIPES: SANDWICHES

[Graphic Omitted]

Barbecue Beef Sandwich

2 sandwiches 406 calories per sandwich

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


     1. Cook beef until lightly browned. Drain fat.

     2. Mix in remaining ingredients except hamburger rolls.

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

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


Cottage Cheese-Vegetable Sandwich

[Graphic Omitted]

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

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


     1. Mix all ingredients except bread.

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


RECIPES: BREAD

[Graphic Omitted]

Cornmeal Chips


30 chips
15 calories per chip

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


     1. Preheat oven to 375F (moderate).

     2. Lightly grease baking sheet.

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

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

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

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

     7. Cool on rack. Store in airtight container.


Cornmeal Pancakes

[Graphic Omitted]

6 pancakes 90 calories per pancake

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

     1. Mix dry ingredients.

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

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

     4. Turn and brown other side.


Drop Biscuits
(using biscuit mix)

[Graphic Omitted]

8 biscuits 96 calories per biscuit

Biscuit mix (p. 31)                     1-1/2 cups
Water                                   1/3 cup


     1. Preheat oven to 426F (hot).


     2. Lightly grease baking sheet.

     3. Stir mix and water together. Mix well.

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

     5. Bake until lightly browned--about 12 minutes.


Muffins
(using biscuit mix)


8 Muffins
135 Calories per Muffin

Biscuit mix (p. 31).                    1-3/4 cups
Sugar                                   2 tablespoons
Water                                   1/3 cups
Egg                                     1 large


     1. Preheat oven to 400F (hot).

     2. Lightly crease muffin tins.

     3. Stir mix and sugar together.

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

     5. Fill muffin tins two-thirds full.

     6. Bake until lightly browned--about 20 minutes.


RECIPES: DESSERTS


Apple Cobbler
(using biscuit mix)

[Graphic Omitted]

4 servings of about 1/2 cup each 166 calories per serving

Cornstarch                              1 tablespoon
Sugar                                   1 tablespoon
Ground cinnamon                         1/8 teaspoon
Water                                   3/4 cup
Apples, tart, pared, sliced             2 medium
Biscuit mix (p. 31)                     3/4 cup
Process American cheese, shredded       2 tablespoons
Water                                   3 tablespoons


     1. Pre-heat oven TO 400F. (hot)

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

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

     4. Pour into 1-quart casserole.
        
     5. Stir biscuit mix and cheese together. Add 3 tablespoons
        water and mix well. Spread on top of apple mixture.
 
     6. Bake until top is lightly browned--about 30 minutes.


Bread Pudding
[Graphic Omitted]

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

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


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

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

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

     4. Pour mixture over bread.

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

     6. Serve warm or cold.


Carrot-Raisin Bars

[Graphic Omitted]

24 bars 60 calories per bar

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

     1. Preheat oven to 360F (moderate).

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

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

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

     5. Mix in oats, raisins, and carrot.

     6. Spread dough in pan.

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


Chocolate Pudding
(using mix)

[Graphic Omitted]

2 servings of about 1/2 cup each 60 calories per serving

Pudding mix (p. 32)                     1/2 cup
Cocoa                                   1-1/2 tablespoon
Sugar                                   1/2 tablespoon
Water                                   3/4 cup
Margarine                               1 teaspoon
Vanilla                                 1/2 teaspoon


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

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

     3. Stir in margarine and vanilla.

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


Peanut Butter Snack Loaf (using biscuit mix)

[Graphic Omitted]

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

Smooth peanut butter                    1/2 cup
Sugar                                   1/2 cup
Egg                                     1 large
Water                                   1/2 cup
Vanilla                                 1 teaspoon
Biscuit mix (p.31)                      1-3/4 cups


     1. Preheat oven to 350F (moderate).

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

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

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

     5. Add biscuit mix and beat just until smooth.

     6. Pour into pan.

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