Recipes and Tips For Healthy, Thrifty Meals

FORBNORD
Th, ,,,mcr "I nutrition jl;uid.n is to pro,"id, the
cc.nuincd in the Dietary Guiddin" for Americ.n
public with the b,,, information .,.,ilabl, to ...i"
,hem in m.kin!,;wis< and nulritiou. food ,h"l. 10
.r, quick. "S)'. 11.ly and economic.l.
n d the USDA F()od Guid, Pyr.mid. Th, 40 "CLP"
.ust.in IiI< and good he.lth. A. public offici.l. in the

u.s.
Department of Agriculture, we arc dpiy
W, hop, that you will find the "cip" and otne<
conmcd that American. not only have 'nou food
informati()n p<ovid,d in mi. bo()" u.<lul. At the b.d,
but '],0 that tbe public bas mough information to
of the bo()k i. information on how to j!;" mo"
knowwh.l I"od 10 p un; h:.., .nd how 10 prop'" it.
nutrilion informalion. If yo u hav, comm mlS <>r

,,",, ..ion.,
I" u s h,,, from you.
While . ""ltby diet i. the e<.mcntone to go()d

he.lth. meoring,n.! goal can be
ch.llenge. That "
why we .., delighted to offer this publication to the

public.
R<cir' "J Tip_ fur Hflthy, Thrift] A!<t. i,
more than
coo]';boo. Th, book pro,"id" b ..i,
cooking and food oafotYII;uid.ncr. Th, menu.

presented hor, conform to the !<commendation.
11 fJ fJd.c..
Shirl..,. R. \\'Mki"..
Un,/" S,,"ntry
1'00.1. Nutrition ond
Consu",er S"vic.
Rim S. Arwnd, P .D.

E..",cutiv< Dirtor
Cmt" for Nutrition
Po/icy ond I'romotirm
TABLE OF CONTENTS
Imrodoction
Tips for healthy, thrifty mr!s

Some best buy.
l'i
for 1:051 and ma ritio"
lips for healthy ooking 10

Keep your family's food
Menus
saiC"
for 2 week. of meals
11
13
Rip" 18
Foodlists
Rrcipelist
for 1 weeK. 01 meals

74
69
I NTRODUCTI ON
How <on you
bucl!l;" It
Of""
h.. lthy "" .1.
..k.. lIorn.
lin,;\.d
,i"" .nd pl."n;n but you
.nd your f.mily COn <0'

nn help TOU
nil
b.u" for
I. ... Thi. !>ooJd,t
...., mon.y .t you pr.p... h..hhy
mool. It <onlOm'
Tip. for pl. n mng. ",,"pplng. .nd cook, ng h .. lthy

m<>l. on" "gh. budg
5.mpl< menul for 2 week.
for br kf.II.lu nch.
d mn n d ,".cks
Roctp" for h<olIhy. 'h"fty m.. l.
Li.n of tho f"od. ndod for u.h wk1r m,nu
TIP S FOR HEALTHY,THRI FTY MEALS

W HY PLA N MEA LS?
!,;()od "s< of lei,o,..". Thi. can cut you, cooking tim'
Ii, h dp "'n ....J

.
"DC h.mJ\ be b<It.hJcr. Wnm you
.nd food co"'.
plan me.l" you can m,k, sur< you include cnou!l;h

food. from each
TIPS FOR PLA N N IN G
",ying cnou!';h ",!,;".h1" and frui" in family m<1J,.
lluilJ th, m.in p.n of rour m<al .rounJ ric,.
Ii, b oll''''" 1,In.< me..

!.
When you
HC
"rYing a
food with a Ie>t 01 fat or ..It. you can plm ic>wln or

low-..lt food. to go with it. For ,.ample, h a m i.
hi!,;h in ..It. If you hav, ham for dinmr. you .1"" <an
.,,", . ..bd O T . vqr;<t.blc that Jo"n flood ..It.
Ii,
.ur
mODo.. !f you plan bdoH you go fo"d
,hopping, yQU will know what you haY, on hand

and what you flood. A100. <hopping from 1 Ii .. help.
you ,void "pem;,", "imp"["" purch."" .
Ii,
.ur
tlme anJ <ifon. When yoo pl.n me.l you
have food. on hand and male< few" trip' to the

gr""ery !toro, Planning .1,0 h ,lp. you make
nooJI" . or oth,r .in'. U" ,m..11 .mount! of meat.

poulrq. fi,h. or C'.
For ,umpl e. m.k, , .. ""oj, by mixing ri.

,eget.bl", and chicken. Or try lied-Noodle
C..role Ip. III or Stir-Fried I'ork and Vegeubl"
with Rice Ip. l6
AJJ vari"r to f.mil,. meal!. In .JJition
10
cooking
f.mil)" f..
oTit<l. try "C". 10,,-00, t "cip<'OT fooJ
combination!.
For example, if you "sually "rY' muhed potato",

try lI.ked Cri.py Potato" Ip. 491 or Potato s.l.d
Ip. 581 fOT . ch.nge.
M k< meh e., iOT '0 p1"<!,",e by 'r,-ing no.. w p
l'ln ,nack! that @9ve ou, family 'he nutrien"
'0 cook fooJ, .
'hoy neN.
For e..mpk toy u.ing . slow coo"
0'
"ocpot
to coo "ew. or .oup. They cook food. without
or peach". Dried Itui" lie ..i.in.
<onSlam wat.hing.
\eg tl.bl", <tJ<krrs, .nd whole wheat bt<.d .t<
For e..mpk prrpa"
11 , , 1 Pot Ro... (p. 2 1 1,
"". , h.lf of it, .nd fr"" the remaining hallto us<

late'. You al.o can It,,,, uto, cooked m,," .nd
ngrt.bl" for .oup. or "ew .
II <for< ou go ,hopping
o
M.k, . list o f . 11 Ih, food, you nrrd. Do Ihi.

In your kitchen
.0
you can ch"" what you han
on hand.
o
For e..mpk cook . large batch of lI.ked

Meatb.ll. (p. 201 or Turkey Chili (p. 19), divide it
prunes, raw
TIPS FOR SH OPPIN G
Do "batch ,,
, oking"
,ime .1I0w.
0'
.100 good ide.. for snack..
U" pl.nnN 1<f,0T! '0 ,,,e both ,ime .nJ money.

o
Fo, ,xample, buy Itesh fruits in ".,on lie .ppl"
Look for .pi.], in the new"P'p" .d. for the

"or" wh"e Y"u ,hop.
Loo fo, coup"n. for food. f"u pl,n to buy.
into family..:" portions, and frrr" some lor meal.
lIut rrmembrr, coupon. ..ve money only if you
late' in the month.
ne ed the prod uet. Aloo, chrc K i I other brand.

art on ..Ie, to". They m.y cost enn Ie" than
the one with . coupon.
While ,.ou ,hop
U,ing I.bel .nJ ,helf infoTmation
When your food bud!,;" allow..buy extra low
Read the Nutrition Fac" label on pacb!';ed food.
co", nutritiou. lood. like potato" and f",zen
Compare the amount of fat, oodium, "lorie ...nd
oran!';e juice concmtrate. Th"e lood. "p well.
othe, nutrimts in similar product.. Thi. can help
Compare Ihe cost o f<onvenien lood. wilh Ihe
you <hooK fo od. Ihal hoY< 1,,, Ill, ""dium o r
..me foo<1. made from ""rateh. "Convenience
"lori", and more vitamin., min".]', and fiber.
food." "e pro<1ucts like fancy b.ked !,;ood., frozen
Us< da" information on pacb!,;"-",,jj by" and
meal., and Ye!';<tabl" with "..onin!,;, .nd sauc<o.
"be .. if u"d by" date5-to help you choos< the
Mo" of the" co" more than .imil" food.
f,,,he" food.
p repared at home. Also, you <an u" Ie " fal,

mpr, .nd ..It in food you make at home.
T,y ..ore bund. They usu.lly co" Ie" than name
Look fo r Ih, unil pri 10 <omp'" similar food.

It tell. you the co" p" ounce, pound, or pint.""
you'll know which bund or ,;zc i. the b, .. buy.
brand..but they ta..e as !';ood .nd !,;encr.lly h.n
Mo.. ..ore. sI",wthe unit prier on
the ..me nutritional Hlue.
just below the product.
Tae time to compHe fresh. frozen, and canned

food. to ." which i. chcape". Buy what'. on
.pial and what'. in ".""n.
Prevent food w."e. Buy only the .mount that your
family will cat beioH the food .poil.
helf sticker
SOME BEST BUYSFOR C OST AND NUTRJTI ON
BREA DSIIN D GRAIN S
LOOK for barpin. on day-old broad and bake ey products.

Buy regular ricc. o.tmeal. and yits instead of the instant and
fhvor<d type<.
Tey whole-grain bre.d .nd brown ricc to add nutrimts .nd variety
to family meal.
VEGETABLES A N D SA LAD S
Look for large bag. of frozm vegetables. They may be bargain. and you can
cooK i u", the amount you nd.clo"the bag tightly. and put the ,,", back in
the f"",,"
Food. at ..lad ban can be costly. Some food itcm.-jerrucc. cabbage. onion
nd
< a r rots-usu.Jly <oSl je in Ihe prociu<e "<lion Ollhe Slu r < Ih.n at the
..lad bar. But if you nd only m.ll amount o f . vqr;ct.ble. buying at the
..lad bar can nvr money if it "duc" the .mount you waste.
FRU ITS
continu,d
Buy f,esh fruits in ", ..on. when they gmally co", Ie".
MILK
Nonfat dry milk i, the loa" expm":n w.y to buy milk. When u,ing it as .
b"'"age, mix it """al hour< ahead .nd rdrig"'"
.0
it can get cold brloT<
deinking.
Buy l!"h milk in l'q!;e <onlline " 19a1lon o r 112 gallonl. The" gme rally <oS!
Ie" th.n quarts.
Buy htfrer or lowht mil" to cut tn, amount of fat in you, family', meal .
Not< that children under 1 year. of age should b, givm only wnole milk.
MEAT A N D PO ULTRf
Look for .pecial<., the me " <ountrr. Buying; cuI<of meal on sale can mean
big saving. 10, you.
Buy chuck or bottom round ro." instead of ":rloin. Th"e cuts have Ie" lat
and co.. I,,,. They need to be covered during; cooking .nd cook,d longer to
make the meat tender.
Buy wnol, chicken. and cut them into ",ying ,ize pi"rs yourlf.
DIlYBEAN SA N D PEAS
Us< the", .ometim" in .. "d of me". poultry, or fLm. They co .. Ie" and pro"ide
m.ny olthe .. me nutrients. They are .1"" lower in ht.
BU LK FO O DS
Buy bulk lood. when they arc .,.ailable. They can be lower in peier than .imilar
food. !!Old in package . AI.o, you can buy iu" the amount you nerd.
TIP S FOR HEALTHY COOKI NG

G o "'f on fat, "'gar. and ..It in proparing; food.
Remon skin from poultry bd"" cooking to low,"
1',,< example, mah Ovm Crispy o,ickon (p. 371
th, fat con"nt. 1',,< example, try lI.k,d Chick,n
;not"d of fried chicken or m,k, Bak,d Cod with
Nu!,;!,;,l. Ip. HI,Chic\;m and V,!,;,l1bJ" Ip. 361,
Ch" " (p. 2S1 in",.d olrir cd
or Onn Cri.py o,ickm Ip. .l7
to loay< out.ll the fat. "'1',;". or ..l'-just limit tbe
to m.k, .urr tnat tn, food you prrp." 10, your
amount you us<,

Flav,,< food. with horb., 'pi,, and other lowfat
" . "min g ' in""d 01 ",ing rich sauc" and geny.
Look for id, .. . bout what "."onin!,;, to "0< in
.ome 01 th, "oip" in this bookl"_ like lI.bd
Mc ..b.lh (p. 20), llaked Spicy Fish (p. 29), .nd
Turkey Chili Ip. 19).
Make homemade d,,,,n. """'lim" 10 san
money and .ory, addition.l healthy food. to
the family. For example, tcy
fruit cri,p, li,
P<1ch-Appj, Cri>p (p. 651, ,,<. pudding Ii",

Ric< Pudding (p. 6n
Alway. follow lood ..I,ry ml,. in th, kitchm

family i a/,. S" th, n,xt pa,.;'.
KEEPYOUR FAMILY'SFOOD SAFE

CI<.n-.. ,h h.nJ, .nJ IUrf.eo! ofn:
Alw.y. wash hand. with roap and warm runnin!!;
w.l" bolero handling food.

o
Alw.y. wash cutting boa,d kniv, .. utm,il.,

dish,s, md <o""terrop' "sod to cut me" with
'O'py, hot w.to, right .way-bdoro you us< ,hem
for other food.
C<m,jd" using p.por towels to dr.n up kil<hm

suri.,,,. Ii you us< doth ,()wd., dishcloth .. or
'pong". wash ,hem oftcn. and ,,-ory time 'hcy
h.ve touched r>w mcat, p<>ultry. or seafood jui,,,,
Us< hot ,,,apy wator or the hot wat" cyde of the
.. .,hing
m ..hinr.
S<p.H----.Jon ,TO!! ",numin.I<:
N,,'" pl." cook,d food on a pl.t< or cutting
board that p",iou.ly hold raw meat, chicken.

turkey, or ."fc>od.
Cook-.:ook to PTopa t<mper."'T<!:
Us<
food thermomet" to make .ure m,,".
chicken. tuekey. fi.h. and c ..s< raj" He cook,d to
.. fe int<rn.l temp,rature.
Cook ro.". and ..cab to at le ..t 145" E

Cook ground me .. to at Ie." 160" E
Cook whole chicken or tu,k,y to ISO" E
Cook e. until the yolk and white arc f"m. not
runny. Don't us< recipes in which e. main raw

or only pattially cooke d,
Cook fi.h until it flak" e ..ily with a lork,
Store raw me ... chicken, turkcy, and '<1food in

"lrd.
wrapped conuiner in the ,drigoraror.
K"p r>w me". chicken, tu,by, and alood away
from food. that will not be cooked and loc>d. that

HC a]".dy co ok,d.
c&ntmu,d
Chill-...f""orIe prompdt":
Thw froun food. in the cc&iger ot or. not on rh.
k"ch.n
cold
coun .. '. You
con 01,0 thow food. und ..
w. ..r.ch.nl!;ing lhe w..er eorry.lO m,nu....
Or. ,,'e mi"owav. OVtn.

Rd"g ..... or f..... leftover food. "gI" ''''''y.
M, ". chick,n, turk,y .,. food nd '!!II; di Ih..
,
In.mld not .t out .. room

d,." 2
".,
"mp,r"
for
mo. .
h""".
l)iviJ. !'I"\I;I .mounts of !dloHn into .maH.

,h.lluw <""uin". for quick cooling ill tn,
rrfrig"","'.
K"p you. rrfrig..o t 40"F or brlow. Onn,

p.<k ,h. remg""o. eo.ol .ir ndotocilC"ul."
to k"p
food ..1e.
MENUS
Tn,,,, menu, arc not rii9d!';u ides and can be used in
me"" poultry. and f"h. Some >nvmi,n 0' ".dy
any order. They give m, .. ion. lor thrifty food
to-," food itom. arc included in tn, menu.
choi.," and h,,!thy way. to p"p'" food . Th. food.
Howry,r, many "Ilh, food. arc prepared from
"sod in th, menu, arc a variety 01 commonly rHm
"",,,rcb" to brp co.. .. low .. p o..ib],.
moa". milk products, vqr;<t.bl", frui'., gain

product.. and mixod di.h".
Th, daily menu, .now how you can combin, a
b e g " amount of [," ,pm'i,", food., ,uch a s dry
b,.n. and grain product.. with a .mall" .m()unt of
Th", menu, and H,ip" arc J,gn,d for . ""lthy

I""r'p"",,n hmily. Th, .mount listed .ft" "en food
i'em i.,h, ,,,ul . moun, for a family with two .dul"
and tWo childrm 610 1 1 roars old.
WEEK 1. MENUS FOR A fiIIMILY OF FOUR

MOllDllY
WEDIIESDAY
TUESDAY
FRIDAY
THURSDAY
BREAKFAST
O" ' W ""Il <)

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S",.mbO,J 'gO!" 141
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SATURDAY
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WEEK 11. MENUSFORA FAMILY OF FOUR

MOllDllY
SATURDAY
WEDIIESDAY
THURSDAY
FRIDAY
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1"00 1
fu m"" "" 11 001

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Il , ... bk-
TUESDAY
SUllDAY
BREAKFAST
O" ' W "" Il <)

H.,J, f.,,,.m
pot""'"I" 'I
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Fllr II ""pi
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"""""" I' :ip< Ii",
2 sample w" kly menu. Many olthorn combine
ingredients and pr<p'Htion in..ructions,
larger .mounl. of j,,, expen.ive food. with ,mall"
.mounts of moder.roly pricod food. They ']'0 .now
tne size of "eh "ryin
how you can p"p'" ...ty. n<althy moal. with I,,,
the amount ofproparation time,
hr. "'gar. and ..It. S" ,.. 'h", <ocip" along with the
the amount of cooing time n d
other foo<l. li",d in <aeh mellu. You c.n .],0
th, c.lori", 'ou1 lat, ..,uratrd fat. rhoi,m,oi,
",n
them in mOl]' with olh" food. your family Ii);".
t h , numb" of 'Hving ' it will make,
and .odium in a "n-ing.
MAIN
BEEF AN 0 PORK
BAKED MEATBALLS
4 Srrvings, about 3 meatba{/s cad,. plus 4 servings
for another m ,al
OniQm, minced
Vegetable Qil
Leanground bed
E",.
Bread crumb
Who!e milk
Salt
Pepper
Onion powder
Garli. powder
lI4 ,up
1 tab
!" pO<ln
2 pound,
2
314 cup
!12.up
1 /8 teaspO<ln
1 /2 leaspO<ln
2 teasp(}Qns
1 /2 teaspO<ln
PREPARATION TIME: 15 MIN UTES

COOKIN GTIME: 10TO 12 MINUTES
1 . Preheat oven 4(){l" F. Grease baking sheet lightly
with oiL
2. Add 1 tablespoon oil and onions to small skillet.
Cook over medium heat, until tende about
3 minutes.
3 . Mix remaining ingredients together in bowl; add
onions. Mix until blended, using a large ,erving
spoon.
4. Shape bed mixture into I- to 2-inch meatballs;
place on baking ,heet.
S. Bake untiI tho roughly C(}oked, about 1 0 to
!l minutes.
Notr: Srrve with spaglutti sauce and in tbe

m eIltball sanJwicb.
Fm CHM N G
C . l or i e .
H'
To
urht
21 !,: "m.
Satu rate dfat 7 nm.
Cholw<:rol
S<><iium
lU milligram'
224
mijjiram.
BEEF POT ROAST

4 S"vings, "bout 3 ouncr, br.f ,,,dJ, plus 4
"rllings far ""otb" mr"l
Oni,ln, ,hopped
Waler
Bel
e chuck roa't, boneless
Hot water
Bed bouillon
Orange jlllce
Ground all'pice
Pepper
112 'liP
1 tab!..poons
1-111 pounds
1 cup'
1 cube
2Iab!es!,?ons
1 14 leaspoon
! i!llea'poon
PREPARATION TIME:20 MIN UTES

COOKIN GTIME:2 H O U RS
! , Simmer onion until lender in 1 labl"'poom
waler i n heavy, deep ,killet.

1, Add roa,t lo ,killel; brown on ,ides,
J, Combine beef bouillon cube wilh 1 cup, hOI
waler; 'Iir unlil di"olvrd,
4, Combine orange juice, all,?,e, peppe and beef

broth, Pour over meat. Cover and 'imme;
about 1 hours,
Fm CHM N G
110
C a lor i o !
Tor. lht
BEEF-N OODLE CASSEROLE
1 . Brown
4 SrTvings. about 2 OIpS tach
b f and oniOn> in hot skill,,: drain.
2. Plan watrr in la'K' sa""'pan; bring 10 rolling

boil. Cook noodJ.. in boiling ...J[rt
.
for 10
minm.s; drain and s.1 asid.
2-3 ,ups
Tomato soup. condensed
Wltr
I 10-3f4-ounn',,"
1114ups
lAi INspoon
I ,up
PREPARATION TilolE,lO MINUTES

COOKIN l.TIME:JO MIN UTES
3. Combin. soul'. w:n.t, and ptpptr. Slit Irno

,ooktd mt3[. Add ,ooktd noodleslo mta!
mix tur
. Stir gmdy 10 a"oid
[.aring [he noodln.
4. Spoon bt.f-noodl. mixture into 9- by U-in,h

baking pan. Sprinklr br.ad crumbs OHr
b.rf-noodlr mixture'.
5. gak., lIneo,....d, at 300" F. about 30
RR9:lMNG:
C.l er ic.
Toul f.,
SUUr1tcJ{"
Ch olc."', ol
Sodium
'"
1 8 ..m.
6 "m.
86 m illinm.
HS millinm'
mlnu[es.
PIZZA MEAT LOAF

4 Srrvings, ilbout 114 IGilf rilch
1 pound
G roW1d ll1rk ey
Spagh.tt i , auce
3/4 cup
Mozzar.lla ch.... , part-.kim 1 14 cup
!12 cup
!14 cup
MICROWAVE METHOD
I . Conr ll1rkey with waxed parer.
2. Cook on high; rotate plate !f4 tum aft.r 3

minutes.
3 . Cook W1til ll1rkey no long.r r.mains pink, about

5 more minute. Drain.
T O COMPLETE COOKING

CONVENTIONAL COOKIN GTIME:20 MINUTES
MICROWAVE COOKING TIME: 8 MIN UTES
!.Lightly grease 9-inch pie plate with veg.tabl.

oil. Pat ll1rkey into pi. plate.
CONVENTI ONAL METH OD
I . Ploce turkey in 350 F oven: bake W1til turkey
no long.r r.mains pink, a bout 17 to 20 minute,.
I . Top baked wI"key with spaghetti ,auc., cheese,

and Yeg.table,.
2. R.turn turKey
the microwave oYen and h..at until <h.ese i,
melted, about 1 to 2 minutes.
Fm CHM N G
c. lorio.
Tor . 1 ht
Saturat. d fat
chOl.!t.rol
SOdium
15S
1 4 ram'
4 ram'
88 mJliram'
176 mil ligram'
SAUCY BEEF PASTA

4 Srrvings, Ilbout /-112 cups ,"eh
Waler
Greenbeans. Irozen
Onions, minced
Leanground bed
N oodl es, yolk-free,
enriched, ull Cooked
CIlidwater
Bed bouillon
Flour
Pepper
Dry pmleyflake,
il2 cup
!11lO-<l unce package

il2 cup
! pound + 6 otmce,
6-314 cups
1CUpi
2 cubes
113 cup
il4 leaspoon
! leaspoon
Garlic powdr
112 teaspoon
Onionpowder
! leaspoon

COOKIN G TIME:ABOUT 35 MINUTES
! . Piace ! 12 CllP of waler in ,aucepan. Cover an d bring

l<> boil. Add gre.n beans, lower fleat, and ,;mmer lUl t il
tmde about 5 minutes. Drain.
2. Place onions and ground beer in skillet. Cook over
me& um heat; sti r occasionally. Cook until Ix:ef no longer

remains pink, abom 5 10 ! O minutes. Drain fat off.
3. Cook noodles occording to package instruclions. Drain.
4. Combine cold waler and flou r: stir until ,mo oth. Add
flour mixture and b""f bouillon cub.. 10 ground beef.
Cook, stirring frequently lUl t il mixture ha, thickened

and I"",i!l on cube, have di"olved, about 4 minutes.
s. Add cooked grem beans, cooked noodle" P"ppe;
parsley flake,. garlic powde and onion powder
10 ground beef mixture: stir to combine.
6. Ploce b...fmixture in 8- by Il-inch baktng pJ.n: cover and bake
in 350 F ",m unril thoroly h,ated, about IS minutes.
fffi CHMNG
c. lor io.
60S
Tor. 1 hr
SOUTHW ESTERN SALAD

4 Srrvings. about 112 cup bur mixturr. 11 2 cup
kttua and ciursr mixture rac};
Onillm, chopped
112 CIlP
1 pound
Lan grollnd b.d

o,il
l
Dry oregano
GroW1d cumin
! tabl.spoon
2 tea.poom
1 12 teaspoon
Cann .d chick peas, drai n.d

Tomalo, diced
Letm,
o,.ddar ch...
I IS - ou nc. can
! m.dium
2 cups
1 12 cup
Ginn .dkidneybeam,rei!;drained1 CIlP

COOKIN GTIME: 10TO 15 MINUTES
! . Cook groW1d be.f and onions in a large skillet

unlillh. be.f no long.r r.mains rink. Drain.
2. Slir chili powd.; oregarlO, arld cumin imo b""f
mixmr.; cook f o r ! minUle.
3. Add beans, chickpeas, and lomalor .. Mix gmtly
10 combin.
4. Combine letluce and (h .... e i n Iarg. serving
bowl. Portion letlocr and (h..... . omo 4 plal....
Add! cup of be.f mixlur. on lop of 1.11"". and
ch"" ...
Notr: Garbanzo bean is another namr {or

cbickpea.
Fm CHM N G
c.lorio.
Tor.lh'
s.tu,at. d fa,
C h ol. " " , ol
S()(jium
m
11p.m,
9 um'
98 milliram'
4 1 1 mimram'
STIR.f"RIED PORKANDVECETA BLESWITH RI C E

4 SrTving5 of pork anJ vrgt/ab/t . aoout lI2 "'p
,am. 4 s..."ings of cooktJ riet. aoout 2 cup.ub
. n:du.:ed 5odu.lm
2. H.at 1 tabl.sFoon of oil in skilll'!. Add broccoli,

carrots., onions., and gMlic powder. Cook ulllil
crisp- t.nd. aoom 5 mirmtrs. Rom o'" from
skilll'!. Add mushrooms. Cook for I minur. and
s .t asid
.
3. H:n s",ond r ab lspoon of oil in skill.t. Add
pork, cook unril pork no long mains pmk.

Dmin liquid.
4. Add soy saue.. and srir until mixod; add

Y"8l'!abls to Fork rnixru,... Cook umrl hUled,
about 1 to 1 minul"
5. S,,
Nol.: SoJium k"r/.m b. uJ"uJ from 799

mjfljgram.< 10 53l mjlilgrams
from 4 to It,,bI.,,oo ,,s.
PREPARATION TlME;ZO MIN UTES

COOKIN lo TlME;2STO XI MIN UlES
I.
HJr bror h alld war :r ro a boil ill saoc pan;

add rk d rmlnl 10 boil. Redl.lH hell 10 low
and simm.., umill:nde aooul 15 nunllls.
MAIN DISHES
BAKED CO D WITH CH EESE

4 Srrvings, "bout 3 ouncr. <"e/;
Cod finels, fresh (}r frozen
Oleddar che ..e, shredded
! pound
4l

COOKIN G TIME: 15 MIN UTES
! . Thaw cod occording 10 pock age direclions.
ablespo on,
1. Prepare cod occording 10 poc:kage direcri(}ns.
3 . Afler (od j, fully .ooked, sprinkle ,hem on
cod. Remm cod I(} oYen I(} mell che ..e, about
.l 10 5 mincH".
Fm CHM N G
c. lor io.
' "
Tor.lh'
5 g ra m.
BAKED SPICY FISH

4 Srrvings, "bout 3 ouncr, <"e/;
Cod finels, fresh (}r frozen
Paprika
Garlic powder
Onion powder
Pepper
GroW1d(}regan(}
Gr(}W1dIhym e
Lem(}n jwcr
Margarine, melled
1 pound
lI4leaspoon
114 leaspoon
! 14 lea.poon
! 18 leaspoon
! 18 teaspoon
1/8 leaspoon
I lablesr<:':on
!-1I2 Iabfespoons

COOKIN GTIME:25 MINUTES
I . Thaw frozen f.sh occording 10 pockoge

direclions.
2. Pr.heal onn 10 350 ' F.
3 . Separate fish int(} four fillets or pie.... Place fish
in wlgreased 13- by 9- by 2-inch baking pm.
4. Combine papl"ika, garlic and oruon powder,
pepper, oregano, and Ihyme in small bowl.
Sprinkle seasoning rnixlUre and le"",n juice
evenly over fish. Drizzle margarine ennly onr
fish.
5. Bake umil fish flakes easily wilh a fork, about
2() 10 25 min"tes.
Fm<HMNG
c.lori. ,
Tex.l fat
Saturat.d fat
cflOl.!t.'O
I
S()dium
140
5 ram'
1 ram
5 1 mJliram'
III milli ran"
SPANISH
BAKED
FISH

Perch fillels, fr.,h or frozen
Tomalo ,aoc
Onions, slicd
Garllc
dli1Lpowder
Driedoreganofl:lkr.
Groundrumin
1 pound
1 cup
112 cup
! 12 ta'poon
2 leaspoons
1 leaspoon
1/8 leaspoOn

COOKIN G TIME:ABOUT 10TO 20 MINUTES
I . Thaw froze!1 [ISh acrording 10 packa-ge

direclions.
2. Preheal oven 10 35 0 " F. Lightly grease baking
dish.
3. Separale fish imo four fillets or piee.. Arrange
fish in baking dish.
4. Mix remaining ingredients together md pour
over f ish.
s. Bake until f ish flakes easily with fork, about
IOt0 20 minUle.
Fm CHM N G
C al or ,o.
Tor.lh'
I.lS
I ra m
TUNA MACARONI SALAD

1 cup
Elbow macaroni, uf>C""hd
ClnnedtWla, water-p""k,drained 16-<lWl .e cam
E s, hard coohd, fme!y diced
4
Ce ery, chopped
114 cup
Carrols, gmlf'd
314 cup
Saladdressing, mayonnaise Iype
112 cup
Onion,rnillCed
ltablelpoom
Pepper
114 tea'poon

COO KIN G TIME: 8 TO 10 MINUTES
1.
Place waler in lal"!\e ,aocepan and bring 10 boil.

Add m""aroni and c""k lUllil tende; aboul 610
8 rninm... Drain.
2. Combine m""aroni, lUna, egg" .elery, and

carrOl. in a la'1'le bowl.
3 . Slir togelher ,alad dressing, onion, and pepper.
Sp""n dressing over salad; 10"' until evenly
combinM.
4. Chill until ready to serve.

Fm CHM N G
c . i or i o .
SIO
TUNA PASTA SALAD

Macaroni, l!l1cooked
2 cups
Tuna, canned;water-pack
26-112-ou""e cam
Zucchini, chopped
III cup
CarrOls, .ncd
1 14 mp
Otlions,diced
1/3 CllP
Saladdressing, mayonnaise type 1 14 cup
COO KIN G TIME: 8 MINUTES
I . Cook macaroni accordi"8 to package di rrniom.

Drain.
2. Drain lUna.
J. Wash vegetables. GlOp zucchini; ,lice carrot,
into thin ,Iices; dice onions.

4. Mix m"",aroni, tuna, and vegetable. together in
mixing bowL Stir in salad dr"ing.
s. ail! until ready to ,erve.
Fm CHM N G
c .lor i<!
Toral fat
Saturat.d
fat
chOl.",,,ol
S()Jiurn
4 05
l J rarn '
1 K r .rn,
15 rnJliKrarn,
J60 miJ!iram'
MAIN DI9-iES
P O U LTRY
BAKED CH ICKEN N UGGETS

1 . Remove !iin and
., SnviotfS. about J ouotas tach

o,i<-hn
thighs,
honclcss, .kinlcs.
1-112 pound.
ady.(o..,at cea
LcomfGkes. crumbSIcup
I'arika
It a
anhcrb5e350f11ng
G a lrICpowdc r
Omon powdcr
1 Icaspoon
112 Ic:..poo n
114 rC:l'ipoon
114 Icaspoon
PREPARATIuN TildE: 15 MINUTES

CONVENTIuNAl COOKIN ';TIME: 1210 U MINUTES
MICROWAVE lOOKIN', TIME:'TO' MIN UTES
p,ecCS.
h,mc; cut thighs ;n(o hifc-si1.cd
1 . l' l acccomfl akc. in pb.t" bag and

u.ing a rolhng pin.
crush by
J . Add "'lT1J.ining ing",dicnt. to crushed comn3 h
00", rug tightly
4. Add a few
and lh akc until blended.
chick"" piecC5 at a time to crumb
mixru",. Shakc to coa! c,cnly.
CONVENTIONAL MEll-IOD
1 . Prchcato,'m to 400- F. Ligh!ly grcasc a cook "'g
.hcrr.
hi
2. Pl acc c
arr nOI
c km
pi..,co o n cooking sherr so Ihey
101Khing.
J. Bak. until gold.n b rown. abou!
minu t.
12
to 14
MICROWAVE METHOD:
1 . Lightly grea, an 8- by 12-inch baking di,h.
2. Place chicken ",ece, on b.king di,h .o they are
not touching. Cover with waxed paper and cook
Iln high.
3 . Rotale chicken every 2 to 3 minUle. Cook until
tende; about 6 to 8 minUl".
Notr: To "mol.' bon, {rom d,ick", tbigbs:

1 . Place chicken on cUlling board. Remove ,kin
from thigh,.
2. Tum chicken thigh, over.
3 . Cm aroW1d bone and remove it.
CHICKEN AND VEGETABLES

4 Srrvings, about I rup cad,
Margarine
Garlic powder
Onions, chopped
dlicken h
t ighs,
bonde." skin Ie"
0.11 greenh<'"ans,f
rozen
Pepper
1-lll lablespoom
1 teaspoon
III ellp
I pound + 4 ounc.
W-{}uoce p"",kage
11
4 teaspoon

1 . Melt margarine in heavy skillet. Add garlic and
oniom: ,tir W1til blended. Cook over medium

heat, W1til tende abom 5 minUles. Remon
from skillet.
2. PI"",e chicken in the ,killet. Cook over medium
heat, W1til chicken i, thoroughly done and no
long", pink in co!o abom 12 rnitlure,. Remon
chicken from skillet: keep warm.
J. Piace frozen green beans, peppe; and moked
onions in ,ame skillet. Conr and cook oYer

medium-low heat W1ti! beans are tende; about
5 rnimnes.
4. Add chicken to vegetable mixture. Continue

cooking, ,tirring occa,ionally, until heated
through, abom J minUles.
Note: To "move ixJne {rom d,ickcn thigbs:

! . Place (hicken on CUlling board. Remove skin
from thigh,.
2. Turn chicken thighs over.
3 . Cut aroW1d bone and remove it.
Fm<HMNG
C.lor ie.
Tex.llat
S.turatedfat
Ch ole " e r ol
S()dium
,"
1 1 !l:ram.
3 r .m.
57 !l:ram.
109 milliran"
OVEN CRISPY CHICKEN

J. Lift chicken r'ec .. from milk and re..rve milk.
4 Srrvings, about4 ounas .ac/;

Broiler fry", chicken, cut-lip
Who!e milk
Flolir
Paprika
Pepper
Ready-to-eat flake cerea
llightly crushed
Vegt"lable oil
112 cu p
Coat chicken thoroughly with .ea>oned flour

and place on a wire rock umil all piec... have
been coaled. Redip chicken piece. imo reserved
milk.
4. Place cru.hed cereal on plate. Place chicken
piec.. on crushed cereal. Using 2 forb, !Urn
chicken piece. in cnlsbed cereal to coat.
1 cup
5 . Place chicken on a foil-lined baking tray;
I 112 poW1d,
14cup
I leaspoon
112 teaspoon
4 table.poom

COO KIN G TIME:)O MIN UTES
! . Remove skin and all visible fat from chicken.
Ploce milk in large bowl. Add chicken r'eces;

!Urn to coat.
2. Combine flou; paprika, and pepper on a plate.
drizzle oil over chicken.

6. Bake at 400 F, for 15 minlites. Turn chicken
piec.. over; cominlie to bake W1til chicken i,
thoroughly cooked and cru.t is cri.p, abol!!
1 5 more minut....
Fm CHM N G
c . l or i . .
350
TU RKEY-CABBAGE CASSEROLE
4 Srrvings, "bout 2 rups ,,,c/;
Cabbage, shredded
Grolll1dturk'1
Onions, chopped
Whiu rice, uf>Cooke<!
Tomalo ,aoce
Garlic powder
Groundoregano
! cup
1 pound
! 12 cup
I cup
2 cups
112 teaspoon
112teaspoon

! . Place shredded cabbJge in a lightly greased

2-quart casserole dish.
2. In skillet cook turkey until browned and no
longer fink in rolor. Add chopped onions: slir
occasionally and cook 3 minutes. Add uf>Cooked
rice 10 cooked lUrkey.
3 . Plan turkey-rice mixture oyer cabbage in
casserole dish.
4. Combine tomato sauce, garlic, and oregano.
Pour oYer cooked turkey.

5. CoYer and bake at 350- F, about ! hour.
Fm CHM N G
c . l or i o !
380
TU RKEY CHILI
I polilld
G ro lilld ll1rk ey
314 cup
Onion,minc.d
Margarin.
l tab!..poom
Water
.l cup'
Garlic powdr
I II teaspoon
Chili powd.r
1 tab
l.. poon
Drypml
ltabl.spoon
ey!lakel
Paprika
1 teaspoon
Dry n",surd
l tea'poom
GmnCdml kidnybeam, dratn.d 1 I S-I Il-olillce can
Tomato paste e
I 6-olillce can
III rup
P.arlbarl.y
Ch.ddar ch...., shrCd
d.d
314 cup
COOKIN GTIME:I0 MINUTES
! . In larg. ,a"". pan, cook turk.y and onions in

margarine until turkey is browned and no longer
pink in color, about 9 minute,. Drain: r.turn
wrkey and onions to parr.
1. Add r.maining ingr.d.imt, ex:c.pt th. ch....e to
turk.y m.iXlur., bring 10 boil. stirring frequently.
Conr, ",doc. heat, and simmer.lOminutes,
.tirring occa,ionally.
3 . Unconr and ,imm.r 3 0 minut.s. stirring
occasionally.
4. Serve overcooked macaroni.
5. Sprinkle .l tablespoom oich""se ov.r each
serving of chili.
Fm CHM N G
c. l or i<!
54 0
T
o .!ht
.
TU RKEY STIRFRY
4 Srrvings, "bout 112 cup ,,,e/;
Chicken bouillon cube I
Hot water
112 cup
Soy ,auce
2 labl ...poons
Cornslarch
1 lab
!"'poon
Vegetable oil
2 1ab
!...poons
Garlic powdr
1 12 leaspoon
Turkey, cubd
1 pound
CarrOls, Ihinly sliced
1-3/4 cup<
Zucchini, sliced
1 cup
Onions, lhinly slice<!
1 12 cup
HOI waler
! /4 cup
2. Combine brolh, soy ,alICe, and corn'larch in

,mall bowl. Set a,ide.
3 . Heal oil in ,killel over high heal. Add garlic and
lurkey. Cook, 'Iirring, umill urkey i, Iborougbly
cooked and no longer fink in color.
4. Add carrOl', Zll cchini, onion., and walerlo
cooked turkey. Cover and cook, 'Iirring
occasionally, until '"'"gelable, are le!1der-<:risp,
about 5 minute,. Un,o,","r, bring turkey mixture
10 boil. Cook umil aimo'l all liquid ba,
evaporaled.
S. Slir in cornslan:h mixture. Bring 10 boi 'Iirring
conslantly umillhickenM.
Notr: Srrvr o'rr trilmrJ ria.

I. Combine chicken bouillon cube and hal waler

10 make broth; slir W1lil dissolvrd.
Fm CHM N G
c . lorio.
'"
Totallat
9 u m.
Saturatod fat 2 ram.
chOlw<:rol 4 4 mJIigram,
Sooiu",
506 millira""
TU RKEY PATTIES
4 Srrvings, I patl}' .acl;
G ro W1d mrk ey
BreadcrumbS
E",
Gren onions, chopped
Preparedmu stard
Margarine
Ollckenbrlllh
I pound + 4 ouoc",
1 cup
I
! 14 cup
I tab
l...poon
I-I/l tablespoon.
112.up

I. Mix ground mrkey, bread crumbs, egg, onion.,

and mustard in large bowl. Shape into 4 pallies,
abom l /l-ioch thick.
2. Melt margarine in large skillet over low heal.

Add palli ... and cook, turning once 10 brown
other ,ide. Cook unli! golden brown om,ide and

white inside, abom !O minute. Remove from
skillet and pia.. onlo plate.
3 . Add dli.ken broth HI ,killet, and boil over high

heat umil slightly thickened, about 1 10 2
minure. Pour ,a....e over palli ....
4. Serve on rum.
Fm CHMNG
C. lori
Tor.l fat
S.turat. d fat
C hOl ",rol
S()(jium
",
18p.m.
5 um.
1 49 miliiKram.
636 mi!!iKram.
MAIN DI9-iES
VEGETARIAN
c...
c
CH EESE-STUFFED POTATOES
4 Srrvings, two potato halurs cad,
Baking potatoes
4 18 OW1C.. each)
Lowtat cOlla!,
/che..e 7/$cup
Whole milk
l ta b! ...poom
Onion, minced
l tab
!..poons
Paprika
! 14 teaspoon
CONVENTIONAL COOKIN GTIME:30TO H MINUTES
MICROWAVE COOKING TIME:5TO 10 MIN UTES
1 . Scrub polato. and remon any b!emi.ne.

Tt l I>AKF
CONVENTIONAL METHOD:
I . Prebeat ovm to 400- F.
1. Place potaton in oven and bak W1ti! tende;
about 3 0 to 40 minUles.
M ICROWAVE METHOD:
I . Pierce potatoes by '''ing fork prong.
1. Cover potatoes with waxed paper. Heat on high
until tender, about 5 to 1 0 minutes.
TO STUFF roTATOES:
1 . SUc each potato in balf, lengtbwise. Using a
.poon, scoop out pulp, leaving about II4-inch
thick shell., .aving pulp.
1. Blend ,heele, milk, and onion. Add pota!() plllp;
mix W1til light and fluffy.

J. Fill potato halves with mixture. Sprinkle paprika
over potat"".
Notr: Return to ovrn or microwave to "beat. for

a few minutes, if desired.
CHICKEN NOODLE SOUP

4 Srrvings, about /-112 cups ,acb, plus 4 "rllings
for anotber m ,al
V:getable oil
l teaipoon
Onion, minced
! 12 cup
CarrolS,diced
! 12 cup
Celery, ,herd
! 12 cup
Garlic powder
! 12 Ieasp<>on
Flour
ltdcup
Dried oro:gaflO flak ..
! 14 Ieasp<>on
e
dlichn brolh, r<!oc.d,Odium 3 cups
POlalo .., p...!ed,diced
2 cUps
e
dlichn, cooke<!, chopp<!
! 14 cup
Who!e milk
112cup
Noodl.., yolk-free, enriched,
ur>;:ooked
! cup
COOKIN GTIME:35TO O MINUTES
1 . Heal oil onr medium fleal in large ,auce pan.
Add minced onions, carrots, celery, and garlic

powder. Cook W1lil onions are Iende; about 3
t0 5 minUles.
2. Sprink Ie flour and oregano over vegetab!..; cook
about ! minutr.
3 . Slir in cbicken brotb and potatoes. Cover and
cook until ten de; about 20 minutes.
4. Add chicken, milk, and noodles. Cover and
simmer until noodles are lende; about 10

minutes.
POTATO SOUP
4 Srruings, about I rup cad" plus 4 ""ruings (or
anot!;" mea{
Oni,ln, _hopped
Potatoes, preled,diced
Margarine
Flo"r
Who!e milk
3/4 Clip II rnedillll l)

4-111 cup>
! tab!"p(}(}n
j tab
!"p(}(}m
! q "art

! , Place oniom and potat"", in ,aoce pan, Cover

with water and bring to boil. Simmer lUltil soft,
abol!! 1 0 minute', Drain,
2, Melt margarine in saucepan, Add flour and ,tir

"mil ,mooth, Heat to thicken,
J, Add oniom and potatoes to milk mixture, and
heat to serving temperature,
Fm<HMNG
c . l orio,
Tex . i fat
Saturatod fat
cflOlo"OIO
I
S()dium
1 90
6 ram'
3 ram'
1 7 mJliram'
3lS milli ran"
VEGETABLESAN D
c..
BAKED BEANS
4 Srrvings, "bout 314 cup ,,,e/;
Canned vegNarian bean,
CIt'up
B rown .ugar
3 ru
!!4cup
2 lablespoons

I . In ,mall I 1 quart) casserole di,h, combine be-ans,

cal'up, and brown "'ipr.
2. Conr and bake a1350 F until bubbly, about
minUles.
Fm CHM N G
C . l or i e .
220
BAKED CRISPY POTATOES

4 Srrvings, about 112 cup ,ac/;. plus 4 s",,,ings
for snack
PotalOe'S
Vegetable oil
Grolll1drumin
Redpepper
4 rOklnds
4 tab
!"p<>o m
! teaspoon
! 14 teasp<>on
PRfPARATION TIME: 10 MIN UTES

I . Lightly coat a 7- by 12- by 1 -ioch pan with oiL

2. Wa,h potat"" ': cut in half lengthwise.
3. Place Cklt side'S of potat""s on the oi!oo pan; rub

pOlato, in th. oil: lum potato, over '0 that
cut ,ides are facing up.

4. /l.lix cumin and red pepper logether: ,prink Ie
over polal""'_
S. Bake at 400 F until potaton are golden brown
and tender, abour 20 minutes.
Fm CHM N G
c.lori
To
urht
Saturat. dfat
ch ol. !t .rol
S<><iium
'"
5 nm.
1 nm
,
1 0 milliram.
POTATO CAKES
4 Srrvings, I cakr rad,
New potatoes, cooked,
p""led, mashed
E
F ur
Whole milk
Vegt"lah!e oil
l!'
2 eu!"
I
1 table.poon
2 tablespoon.
114 ntp

COO KIN G TIME: 5 MINUTES
1 . Mix mashed potatoes, egg, flou; and milk

thoroughly.
2. Shape into flat cakes, about ! l2-ioch thick.
J. Heat oil in .killet.
4. Add potato cake. to hot skillet. Cook until

golden brown and thorougb.ly heated.
Fm CHM N G
210
C . l or ies
RANCH BEANS
4 Srrvings, about I rup cad,
Green peppe; chopped
114 cup
ClnnedV'1lelarimhm'
1:]/4 cup'
Canned kidn y beam, red, drained 1-3/4 cup'
e
Calsup
2 1ab
f..,
;poons
Mob" ..
2 tablespoons
Driedoruon
112 teaspoon
PREPARATION TIME:S MIN UTES
COO KIN G TIME: 5 TO 10 MINUTES
CONVENfIONAL METHOD:
I . Place all ingredient' in ,aucepafl md heat
thoroughly, aoout ! O rniflutes.
MICROWAVE METHOD:
I . Place all ingredient' in microwave-safe bowl.
Cover with waxed paper. Cook on high: >tiering
every 2 minute,: cook about 5 minute..
Fm<HMNG
C.lorie .
1 40
Tor.l ht
1 , am
Saturated
fat Trace
ch
Ole.ter ol 0
SOOdium
9 1 6 milligranll
SCALLOPED POTATOES
Potalo,
Margarine
Onions, ,licd
Flour
Pepper
Whole mill<
2 pound,
1Iab
!...poons
! cup
.l la bl...poo m
! 14 leaspoon
2 cup,

! . Wa,h potaloes: ped and slic into Ihin .lices.

2. Mell ! tablespoon of margarine in heavy, deep
skillet. Remon skillet from heal: 'prad half of
potalo .lices in ,killet.
.l. Conr potal"'" wilh onions. Sprinkle half of
flour and pepper onr polalo mi>:lUre.
4. Add remaining potalo .lice., lou; and pepper.
CUI ! labl"poon of margarine into .mall pi",.
and place on lop ot polalo mi>:lure.
S. Pour milk over potalo mi>:lUre: bring 10 boil
over high heal . Red"". heal 10 medium low,
cove; and cook lUllil potaloe, arelmde; aoout
IS minUle.
Fm CHM N G
c . l or i<!
.l OS
T
o
ul
ht
SH OESTRIN G POTATO ES
POlalo,
Y'1Ietab!e oil
Salt
Pepper
1 - 1 11 pollild,
3Iab!"'poom
114 leaspoon
! 14 Iea'poon

COOKIN GTIME:30 MIN UTES
! . Preheal oven 10 450 F.

1. Wash potaloe,: ml lengthwi.. int(} Ihin strips.
3 . Co m bim remaining ingrroient, in plaslic bag.
PUI pOlal"'" in bag: ..al: ,hah l(} e(}al potal(}es.
4. Arrange polalos in single layer on baking sheel.
5. Bake umil eri,p and golden, about 30 minun.
Fm CHM N G
C . l or i. ,
Toral fat
Saturat. d fat
chOl.",,,ol
S()(jium
I SS"
1 4 pam,
2 ram'
,
1 5 6 milliram'
C H ICKPEA DIP
4 S"vings, about 3 tabkspaons eacb, plus 4
"rllmgs far ""otb" mral or snack,
Canned duck peas, drained
Vegetable oil
Lemon iwce
Onions, chopped
Salt
1 15-1l2-ouncecan
1 Iab1..po on.
! lablespoon
1 Iahle.poon.
! Il lea.poon
L Mash chickpea. in a ..nail bowl W1lillney are
,mooth,
1, Add oil and Imon juice; 'Iir 10 combine,
J, Add cnopped onions and ,all,
4, Ser.e on bread or cracker.,

Notr: Garbanzo bean is anotber namr for
cbickpra,
Fm CHM N G
Calorio.
Tor.i
fat
Ch ol< !t <roi
S()(jium
0
1 48 mijjiram'
Stl LA D S
MACARONI SALAD
4 Srrvings, /-111 cups .ach
Elbow macaroni, unc""ked
Green peppe chopped
Salad dressing, mayonnai,e lype
repper
Garlic powdr
COOKIN GTIME:8TO 10 MIN UTES
12 ouoce,
1/2cup
114 mp
112 leaspoon
114 leasp""n
! . Cook macaroni accordi"8 10 pdcbge di rrnions.

Drain and cool.
2. Combi"e green peppe; salad dressing, and
'plee,.
3 . Add mocaroni and 1o" lightly. O,i11.
Fm CHM N G
c. lor io.
4 ]0
Tor.ih'
l Jp.m.
ORANGE GELATIN SALAD

4 Srrvings, 314 (UP raeb
Gelatin, l!llflavored
3 !l4-oW1cr packages
COldwaler
1-114 mp'
Orange i"ic, concemrate 3 14 mp
COOKIN G TIME: lTO 4 MIN UTES
I. Place water in a ..wcepan: 'prinkle gdatin over

water. LN 'land 2 minutes.
2. Heat gelatin mixture "mil it dissoivfS Imixwre
will be dear), about 3 to 4 minutes.
3 . Remove from heat: add orange i"ice concentrate
and mix.
4. Pour into 9- by 9-inch pan and refrigerate "mil
firm, about 2 to 3 hour,.
s. Cut into I-inch 'quare,.
Fm CHM N G
c.lori<.
Tor.!ht
Saturate dfat
ch ol<It <rol
S<><iium
lOG
Tra
Tr1
0
1 6 milliram.
POTATO SALAD
4 Srrvings, /-111 cups .ach
POlalos, washed, peeled

id
Onion,dce
Sweet pickle relish
Ce!e, chopped
ddress,ng,
Sab
mayonnaise-Iype
! pound (4 medillm)
1 mp
114 cup
1 12 cup
il2 ntp

!. Wash potaloes; ploce in ,aoc pan. Cover wi Ih

waler and bring 10 boi1. Simmer wl!i! ,on, about
1 5 minUl". Drain and cool.
2. Dice onion and chop celery; comhne wilh pickle
re,h.
J. Add salad dressing 10 pickle mixture.
4. Cube polal"'" and blend wilh dressing.
5. Cover and chill srveral hours.
Fm CHM N G
c .lori<!
.!So
Toral fat
Saturat.d
fat
chOl.",,,ol ,
S()Jium
HO mijjiram'
C EREALS
BAKED FRENCH TOAST

4 Srrvings, "bout 2. slias r"d,
While bread
Eggs
Who!e milk
S'-'8ar
l
Vanila
8 !l2.-inch-Ihick ,liees
5
1-1 12 ellp'
114 cup
1 12 lea spoon

COOKIN GTIME:30 TO O MIN UTES
1 . Lightly grease a 1 .l- by 9- by 2.-inch baking pan.
CUI each slice of bread imo 2. even strips.

Arrange bread strips in pan.
2.. In large bowl, mix '"lISs, milk, "-'ga; and vanilla
wilh an eleclric mixer on low speed W1lil well
blended, abom 5 minmes.
.l . POllr egg miXIll"" over bread slrips; cover. o,ill
4 10 2.4 hOllrs.
4. Preheat oven 10 42.5" F. Bake unlil eggs are sel
and loast is lightly browned, about 30 10 40
minmes.
5. Ser.e with Gnnamon Sugar Topping.
Fm <HM N G
c.lori
Tex.l fat
Saturat.d fat
cflOl.".,O
I
S()dium
<0 ,
lj p.m.
7 , .m.
l79 mil
liram.
581 milliran"
C O O KED RICE CEREAL
4 Srrvings, I cup .ach
While rice, luxooked

k
1%!owlat mi!
St:gar
GroWldcinnamon
1 - 1 11 cups
1cups
1 14 cup
! lea.poon

COOKIN Ii TIME: 15 MIN UTES
I. Cook rice accord.ing 10 imlrucriom on lne

packoge.
2. Combi". warm cooked rice, milk, .ugar, and
cinnamon. Stir and ,erve.
Fm CHM N G
C . l or i e .
250
'- >
.
C H OCO LATE RICE PUD DIN G

4 Srrvings, about 213 cup ,ach, plus 4 s",,,ings {or
another mea{
Whole milk
1 quan
Egg.
Evaporatedwhole milk
1/3 cup
1 11 Cllp
1 14 cup
2
111 Clip
! 11 cup
!-!l1 Iablespoons
1 leaspoon
While rice, uncooked

S'-'gar
l
Semi-SW""I chocoale chips
S'-'gar
Flour
VaniUa

COOKIN GTIME:30 TO 35 MINUTES
1 . Place milk, rice, and "'gar in large ,aocepan,

Simmer over medium heal; stir continuou,ly,
1, Redoce heal 1o low; simmer uncovered Wlli\ rice
is lende aboUl15 minUles, o,eck 10 moke sure
rice dosn'l ocorch, Add chocolatr and stir until
melled,
3 , Beal egg" eYapomled milk, ",sa; flour, and
vanilla in medium bowl Wllil smooth, Gradually
beat egg mixtllre into rice mixture,
4, Slir continuously; cook over medium heal until

lhickened, abour 5 10 7 minUles, Do nO! allow
pudding 10 boiL
S, Pour pudding into medium bowL Cover and
chilL
OATMEAL COOKIES
4 Srrving', 2 CO<lkirs ,,,ci;, plu, 4 ,eruing' {or
"noti;er m,,,{ en sn"ct
Sugar
3/4 cup
Margarine
l ta b!espoom
1
Egg
1 14 cup
Canned app! ...auce
1 % !owfal milk
l lab
l...poom
1 cup
Flour
BJklng soda
114teaspoon
Ground cinn amon
1 /2 teaspoon
1 cup + 1 tablespoons
Qwck rolle<!oals
COOKIN G TIME: 13TO 15 MIN UTES EACH BATCH
1 , Preheal oven 10 350 F and lightly grease cookie
sheets,
1, In a large bow use an electric mixer on medium
speed to mix sugar and margarine, Mix until
well hlended, ahout 3 minutes,
i
3 , Slowly add egg: mix on medium speed 1 mnute,
Gradually add applesaoce and milk: mix on
medium speed, 1 minute, Scrape sid.. of bowl.
4, In anolher bow comhine flour, baking soda,

and cinnamon, Slowly add 10 applesauce
mixlure: mix on low sp""d until blended, aoout

1 mimnes, Add oafS and hlelld 3 0 second, on
low speed, Scrape sides of bowl.
5, Drop by teaspoonful! onto cookie sheet, about

1 ioches apar!,
6, Bake until lightly browlled, about ! 3 10 15
minutes, Remov from haking sheet wh.ile slil!
warm, Coolon wire rock,
Fm CHM N G
C a l or i e ,
115
Tor. 1ht
PEACH-APPLE CRISP
4 Srrvings, about 112 cup ,ach, plus 4 servings {or
another mea{
Canned sliced peaches,
light-syrup p'""k, drained

Apples, tar!, peele'"sliced
la
Vanil
GroW1d cinnamon
Flour
Brown s'-'gat;packed
Margarine, chilled
2 0 0llilC",
2 medilim
1 12 teaspoon
114 teaspoon
3/4 'lIp +3tablpoom
114 cup
3 lablespoons

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

9- by 2-inch casserole dish,
2, Combine peJChes, apples, Yanilla, and cillflamon
in a bowL To" well and spread evenly in
greased casserole dish,
3 , Combine flour and mgar in small bowL Cut Lfl
margarine with two knives W1tillhe mixll1re
resembles coarse meaL
4, Sprinkle flour mixture evenly oYer fruit.
5, Bake lIn1il lightly browned and bubbly, about
20 minutes,
Fm CHM N G
C . l or i e ,
1 7S
PEACH CAKE
8 Srrvings, about 2- by 2-incb pica eacb
Canned peach.., lighl-'yrup

p"",k, drained and chopped 2 !I4 CUP'
(29-{}W1ce carll
S"llar
! 12 cup
Flour
I cup
1
E,.
Bilking loda
! lea'f'Olln
Vegt"lable oil
2 1abl"p(}Qn,
Vanil1a
! lea'p(}Qn
fir
Brown '''llat; mly packed 2 1ab!esp(}Qn,
Whole milk
2 lea'p(}Qns
COOKIN GTIME:30TO 35 MIN UTES
I. Preheal oven to 350 F. Lightly grease 8- by

8-inch pan.
2. Spread peach, in baking pan. Mix remaining
ingredient', except brown .ugar and milk,
togt"lher in mixing bowl; spread oYer 101' of
peach....
3 . Bake umiltoothpick inserted into cake come,
out dean, about 3 0 10 35 minUl....
4. For lopping, com !:ine brown 'ugar and milk in
small bowl. Drizzle mixture on 101' of cake;
return cake 10 oven, and bak e 2 10 3 minute..
5. CUI into 8 ?"""
Fm <HM N G
C.lorie ,
T<>t.l fat
Saturate d fat
cflOle"elo
l
S()dium
20S
4 r am'
1 ram
27 mJliram'
1 7 1 milliran"
RICE
PUDDING
4 Srrvings, about 114 cups each, plus 4 servings far

another mea{ ar snack
Whole milk
Waler
Rice, l!l1cooked
E",.
Evaporaled milk
I Clip
1 cup
! Clip
2
1 cup
Vanilal
1 lasp?on
St:gar
Grol!l1dcinnamon
1 14 cup
! rs teaspoon

COOKIN GTIME:O MIN UTES
1 . In ,auce pan, heal milk and waler,

1, Add rice, bring 10 boi lower heal 10 ,immer:
'Iir mixture every 1 0 minutes, Cook l!l1covered
umil rice i. Iende; abom 3 0 minUl""
3 , In large bowl, mix eggs, 3 14 cup evaporaled
milk, vanilla, and ,ugar. Sel a.ide,
4, Add remaining 114 cup evaporaled milk 10 rice
mixture,
5, Spoon 1 cup o f rice mixture imo egg mixture
and slir, Pour egg-rice mixture into remaining
nce,
6, Heal pudding umil il boils, ,tirring continuou,ly,
Remove from fleal, and .prinkle wilh cinnamon,
Fm CHM N G
c. l ori.,
Tor. 1 fat
Saturat. dht
chOl.".ro
l
SOOdium
,"
5 ram'
j ram'
67 mJliKram,
66 mJIigram,
SUGAR COOKIES
4 Srrving', 3 CO<lkirs ,,,ci;, plu, 4 ,eruing' {or
"noti;er m,,,{ en sn"ct
Margarine
Pow
deredsugar
E!,s
Vanilla
Flo"r
Baking powder
Baking ,oda
1/3
!;llP
213 cup
2
! 12 teasp<>on
! cup
112leasp()Qn
! 18 leaspoon
L Preheat oven to
2, Mix margarine and powdered mgartogether

th.oroughly,
J, Add eggs and vanilla, Beat lll11il blended, Add
dry ingredient, and blend welL

4, Shape dough int(} 24 one-inch ball, and place on
ungreased cookie Sh..,l" Cri,seross ball, by
'''ing fori< prong',
5, Bake umil lightly brown, about ! O rninmes,
Fm CHM N G

COOKIN G TIME:ABOUT 10 MINUTES EACH BATCH
375 F.
c.lorio.
,"
Tor.!ht
I O !': !1m,
Saturato dfat 1 nm'
ch olo" orol
53 milliram'
S<><iium
1 6 7 mijjiram'
FOOD L I STS
Tn, following; two food Ii", show you ,II of the
IMPOKTANT: The food ii", arc not ,bopping;
food. you w()uld "cod to p"p'" "en w"k of
Ii"., Your .hopping Ii.. will <()ntain only tho"
samp]e monu, on P'g" 14 Ie> 1 7 1e r . family of four.
ilem. that you do nol h,,, on hmd. Al,o.

.om"im" you may ",,0. to buy mOH food th,n
the me"u or "'ip' c.ll, for booau of tbe p.rka!!,
,j" .
Th, food Ii ... c onuin lar!';< .mount< of nutritiou

low,,;o51 fo<>cis ,uch as pOUlo,,_ rna<aroni. an d
,ico. Food. with littl,
0<
no nutrition.l ,.,iue-such
.. .oft drinks. coff,,_ and '<a-arc not included.

Depending on whor, you liv, .nd .hop .nd th,
"..on ofth, y,ar. the cost of food. on th, Ii...
will Hry.
wntinucd
[&"]
WEEK \ : FOOD FOR A FAMilY OF FOUR

DREAOS.CEREAlS.
fRUITSANO
(""N'
VEt>HADlES
Appluce
he>iI;
P"h
(Ii .m.lI)
Appl
l lb S o.
II."."..
' " m,d,uml
G",,, pepper
, -
Len"" I.. f
, -
Z"hi,,i
Spinach
1 0 0l
1I,.. d crumb.
1 0.5 "z
, -
Po,",o"
( 8 ) I Ib
Tom..o ."up
Cd,ry
0"'0'"
enriched
126 ,m.111
I b '" oz
I lb R o.
" Ib 14
o.
,-
'n"r, enr",hed
120l
l lb l ".
S"I.y. pe.rl
G,een b. .n.
"'
...."e..'
mrkh,d
English muffin.
Grr<n b..n.
, -
P..,
0'
S o.
l lb l l o.
l.l
Ib
"
'nri,h.d
21b ;
"'
Ri. mrich,d l ib , "'
1I,,,d, Frrnch.
<nrich<d
(8) 1201. <:on.
lib
"'
Nnndl, .. yolfr",
. -
Hamburg.. bun.,
connnlr."
Ma ..,oni, enriched
",
IIrr.d, whit<.
mrich,d
Orong. juier.
,-
PRODUCTS
lIagd" pl.in.
TumJlo n.,,,
,-
(fl.k..)
I J ".
"b
C.bb.g.
AND OTHER ('RAIN
Pc...
Tom..o p""
5 1b 7 <>.<
C.tto"
l ib 1 0 01.
2 lb ! ! oz
Mdun
O""g"
2 01.
R dyI<.... cer1
lILI\A N D CH HSE
E"po,""d milkl' 11 Q.I
Milk % lowbl
C.."h,., .."ck.
10w ..1t
1112 g.1
, -
0.... "heddar
OHm,.I, qukk.
roll,d
0.10
M,lk. whol.
, -
, .,
. -
MEAT A N D MEAT
Scan garbanzo
ALTERN ATES
Ichickpe ). c anned
Sed chuc m,"
2.S Ib
Sed. ground. lcan 2.4 Ib

Chid,en. frye r
"
1.51b
Fi.h
frozen
1 Ib
Cod. frozen
w,trrl'ack
1 2 0'
l ib
itt
O,,!!;,no
the mmu. purchase
Shortening
2m
Saking .od.
S,lt
S e d bouillon cub"
Soy uucr.
mYOnn,iK-lype > lb
Vegrtable oil
, "
"
SU GARSA N D SW EETS
SIo<k pepper.
rrdu<rd .odium
red pepper
Swert pickle "I ish
Cn.up
Van ill.
Chicken bouillon cub"
Vineg"'
1 oz
Chili powder
Sean kidney.
Sugar. !!;"nul,trd
1 Ib
Cinnamon
Sean lima. dry
6 0z
Sran. nonhern.
canned
Cornst,rch
o,ocolatr pudding.
in",nt
j 0'
Lemon,de
9 0'
Paprika
Pars/ey fl,k"
Sugar. brown
1 Ib 1 1 oz
Onion powder
lIaking p owd"
Turkey ham Ideli) 1 1 oz

canned
Lemon juice. bottled
; ".
Turkey bre." l ib 4 0'

Turkey. ground
Gehtin. unflavored
M,rgarine. stic
Salad d"..ing.
Tun, fish. <hunk-style.
(Smol/ amounts
usd in preparing tl"
rcip" ond otl"". foods
os ""d,d.)
FATSA N D OILS
Sre.ded portion.,
Dry mustud
M'
1 0 oz
EU" large
OTH ER FO O D ITEMS
lre.dy-to-drin k) 1 pi
Cumin
W EEK 2: FOOD FOR A FAMilY OF FOUR

fRUITSANO
(""N'
DREADS-CEREALS.
VfuHABtES
Oranu.. m.nd.rin
AND OTHER ('RAIH
he>iI;
,,
(5 .m1I 1
Appl
II."."..
111
Gnp1
M,lon
Or."I':"
moo;uml
21b 1 2 ",
Sp.ghmi ..u
l 1b 8 01
TumJlo nu"
I Ih
122 1n,.111
4 1b l 1 0.
Carron
I Ib
Celery
5 <>I
Grn pepper
4 OL
L,nuc<. I.. f
9 "'-
OnIon,
Po,",,,,,
Tom""..
I lb lO"t
Mu,hroom.
I Ih 4 0.
1 0 1b 8 0.
.
'
"
-4 ,><
PRODUCTS
No..d)... yolk-frce.
I lb 2 o.
enriched
( 4 1 8 "Z
1I'<1J crumb.
"z
Mr..d, Frmch.
Popcorn, microw.Y<,
'" 01
Sps:h<1li, mrkh,d
11,,,<1, whit<_
<onntr.I<
(7) 12.... c.no
B,<><:ml i
Fren.h frio.
Gr " boon.
1 1 0.
mrich,d
Or.ng< iuic<.
.
1 1 <>1
l lb 7 0"
1 5 oz
l oz
\O"popp<d
Ric<, <nrkhrd l ib l o.
mriched
"n'c..'
PCB
I lb 5 0z
lI.gd., pl.in,
Pe.,h... )iglnoy,up
I lb 4 o.
M.,or"nl, enriched
l ib
1I,.. d, whol.wh, .. 1 Ib
lILI\A N D CH HSE
H.mburr;cr bun.,
E.. pontrd milk
Milk. I % lowbl
, .'
Roll., dinner, enriched '"
MIlk. whol.
Boody" o-." r
I:
0.. ..., chodd..
, .'
enriched
Co,n A,h.
Ol
To...,d 0."
}olour, mrich,d
Ih 1 oz
l oz
0...... con.gr
70z
0....., mOLZudl. , "'
MEAT A N D MEAT
Scan kidney;
ALTERN ATES
canned
Sed, ground,
I"n
I S oz
S"n y'!r;e,.,i.n,
j lb l S oz
Chid,m,
l 1b l 3 0z
iry"
o,..km, thiW' 1 Ib 12 '"
Fi.h Iflou nde" cod),
frozen
2 1b
w.te, p"k:
I l 0'
Pork, yound
I lb 7 0,
Turkey. ground
Tu,key, h.m
canned
' '"
l lb 9 0,
"
g I.!'!!;,
Eg
Shortening
4 0z
Sal.d d"..ing,
rna yonn. i"" -type
6 fl oz
9 fl oz
SU GARSAN D SWEETS
Ichickp...),
I S oz
2 oz
Chocolate chip
o,ickm broth, "dud

.odium
o,ili powder
Gnnamon
" mi -.w,,,
I oz
Fruit drifik
1 gal
4
1 5 oz
1 1 oz
Sem garbanzo
1 fl oz
Fudg"id", icc milk
FATS AN D OILS
Vqr;<table oil
Mol..".
. "'
P.n"b syrup
M.rgarine. stick
Tun. fish, .hunk-style,
canned
Jelly
o,,,,,,ol.te drink
mIX,
powdered
Glmin
Dried onion
OTH ER FO OD ITEMS
Garlic powder
(Sm1I amuunt. Mf
Gd.,in, unfi"'o"d
use,/ in preparing tl"

rcip" a"d otl"". foods
in tl" mmu. pure/laS<'
as ""ded.)
Italian herb " ..oning

L,mon jui, bottled
O"pno
P.peika
Sabngpowde,
Salt
Soy ..uce. reduced
Sugar. brown
1 oz
Saking .oda
Sugar. powd"e d
j 0'
SI"" pepper
Sugar. granul.ted
9 0z
C1tSUP
.odium
Van illa
RECI FE L I ST
MA IN D ISH ES
11<0 >.n!.l ['<lcL
lI.hd moa,b.lJ. 20
11,01 pot ro... 21
Scd-noodle , ..",rol, 22
Pizza me" loaf Zl
VEGETA BLES
BREADSAN D
Baked chicken nuW" 34
A N D D IPS
H OT CEREALS
OUrkm and Y<g<l.ll" 36
lI .ke d b"n. 48
lI.hd F"n<h loU'
Oven crispy chickm :IT
Bak,d cri,>,y potato" 49
Coc>k,d rico ".1 61
Tu,key-c.bb .g<
P<>Uto oak" 50
'''''''0]' J8
Ranch bem. 51
D ESSERTS
""ul'rr
60
Saucy bed past. 24
Turkey chili 39
Scalloped potato," 52
o,<>roh" nrc pudding 63
SQulhw"Hm saloci 25
Turkey nir!ry .j()
Sho"lring 1'01:110" 53
Oolm,,! <ooki" 64
Stir-lrirdpork and
Turkey pHti" 41
o,ickpoa dip 54
Poach-app], cri.p 65
,.c!';".bl" with nr, 26

,,",b
"<sotHlaD
a,""'-!tuffN p<'Utc,,, -13
Baked coo with ""'"'' 2S
Ih\;,d
'Piey
fish 29
SOU PS
Spanish b.",d Ii,., 30
o,ickm noodl, 45
Tum ma,,,,,,,,i salad 31
Potato 46
Tuna p.... ..lad 32
Poach cak, 66
SALAD S
Ric< pudding 67
Macaroni 56
Sup, cooki" 68
Orang' gelatin 57
P<>tato 58
H OW W ERE TH ESE MEN U S

A N D REC IPES D EVELOPED?
The menu. and "cip" in this bookl" .how one

way to me" nutrition "commmdation. feom
Ihe Di"ary Guiddino, for Ameri.."., Ihe USDA
Food Goide I'yumid, md the 1989 Rrcommrnded
Di"ary Allowanc". Th,"" mono nd rreip"
'preific.liy .now way. yoo can cot b1C on fat.
soga". and ..It on . limited food bodg'"
The Ii", 01 food nd amoon" o"d 10, throe mmo.
and "cip" "fle" the amoont of food that coold be
osed lor 1 w,, for
foorpe "on family with two
.dol" .nd two children 'g" 6 to 1 1 . Pregnant 0'

norsing women and otbe" with .peeial he.lth
condition. may 0"" the", mrno nd recip" al.o, bot
may need .ddition.l lood. 0' .opplem",".
AC KNOWL EDGMEN TS
We would lib to 1Cknow]rdg;r t, contributions of
u .S. [)'pT!rnrn' of Agricultur,
tht st.ff at th, USDA em", for Nutrition Policy
Con'<T fOT Nu,ri,"ion Policy anJ !'"Torno,ion
and P,omolic)fl in th, development ofthi.
1 1 20 20'" Slrl. N.W.
publication. We .lso wi,h to '''' ''!';Iliz< the invaluabl,
Suitr 100. North Lobby
contribution. oftbt Penn.yinni. Su" Uniy,rsity.
Washington. DC l0036-H06
the contr.ctor that drnioprd and " ..,d the menu.,

food li", and recipes. Finally. we app<<<i.t< the
Thi. publication m.y b, purch..,d in ,;ngle copt"
imem.! ",;rw. <ondu<ud by th, st.ff oflh, Food
through the GOHmmml Printing Off"e at (202)
and Nutrition S,nic<. tn, USDA Di<t"y G u ici.n
Sll-ISOO. C.1I for price.
Woring Group, the DHHS Nutrition Policy Board

Commit'" on Dietary Guid.nco, and the extern.l
"virw conducted by the nutrition .pooL,]i ... with the
UniHrsily of Wrornin Uninrsily <>1 Horida. and
Colondo Sut< Univ,rsity.
Some nutrition m."rial.. including; this publicatKln. the

I)iet"y Guidelin 10, Americ.n.. .nd the Food Guide
Pynmid boolJet. may br .e"ed through the CNPP
web,;" at www.u.da.gO\/cn
Foe .ddition.l ath'ice on m.intaining a healthful diet,
FOR MO RE IN FO RMATIO N O N N UT RITIO N
you may contact youe county ,xtm,;on home economist
Conner USDA', un", for Nutrition Policy and
ICooperativ, EJ<trn,;on System I,
Promotion. Th, .dd".. is:
ion.l in you, loc.l health clep'TIme nt. h"'ptt1 Am i
or-
can Red G-o... dietetic ..oociat"'n.
a nutTitKln prof,,,
0'
pri,.." practice.
Tk U.,. ""."" ,.A,I" I"'OAI
'"'" .,'....,,'o.
,. '"' _oJ ..,,", , "" .... of c. ,'" ",I ""
,. _II
'
I"''' _.,o. I;. "" ,...1 ..I.... ,, " "'" .;I o. "m'"
,"",. <"'<" _II "c ,, ., _II '"_.) 'cm_ w.. d I , ,
"" ., _''c
" h ,. . ....,,, "j
""",I.. L.... , c _oJ...,.. ....1 , u
,,
"'.'_ , ,_, ,
,,""
""'A' noo '" Cco.
_, (2021 '2<".a> ,,,, _oJ TUnl.

T,, " _ _ pL.. , d' "'.''"" ,' "'''A. "'.."
offoc ,.<:;1
. o", '20_". '''''"c. .. "",... I.'" loJ.,.-""'< A. .c. 'W.
...," "( 01(ill'"'' 0 ",c1 (><lll ,"',,.. '''T <,,m "I. "',,.
",._1 """.". '" ",w"""" ,b,u.
Uuhd 51[IIos 0 ..... u""., ....A!JI;a.". e

Cmter for NuI,,on RJIie)' and Aurmtron
"' =
eN Ftl-11

Recipes and Tips For Healthy, Thrifty Meals

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FORBNORD

Th, ,,,mcr "I nutrition jl;uid.n is to pro,"id, the

cc.nuincd in the Dietary Guiddin" for Americ.n

public with the b,,, information .,.,ilabl, to ...i"

,hem in m.kin!,;wis< and nulritiou. food ,h"l. 10

.r, quick. "S)'. 11.ly and economic.l.

n d the USDA F()od Guid, Pyr.mid. Th, 40 "CLP"

.ust.in IiI< and good he.lth. A. public offici.l. in the

Department of Agriculture, we arc dpiy

W, hop, that you will find the "cip" and otne<

conmcd that American. not only have 'nou food

informati()n p<ovid,d in mi. bo()" u.<lul. At the b.d,

but '],0 that tbe public bas mough information to

of the bo()k i. information on how to j!;" mo"

knowwh.l I"od 10 p un; h:.., .nd how 10 prop'" it.

nutrilion informalion. If yo u hav, comm mlS <>r

I" u s h,,, from you.

While . ""ltby diet i. the e<.mcntone to go()d

ch.llenge. That "

why we .., delighted to offer this publication to the

R<cir' "J Tip_ fur Hflthy, Thrift] A!<t. i,

coo]';boo. Th, book pro,"id" b ..i,

cooking and food oafotYII;uid.ncr. Th, menu.

Rim S. Arwnd, P .D.

Tips for healthy, thrifty mr!s

for 1:051 and ma ritio"

lips for healthy ooking 10

for 2 week. of meals

for 1 weeK. 01 meals

h.. lthy "" .1.

,i"" .nd pl."n;n but you

.nd your f.mily COn <0'

I. ... Thi. !>ooJd,t

...., mon.y .t you pr.p... h..hhy

Tip. for pl. n mng. ",,"pplng. .nd cook, ng h .. lthy

5.mpl< menul for 2 week.

for br kf.II.lu nch.

Roctp" for h<olIhy. 'h"fty m.. l.

Li.n of tho f"od. ndod for u.h wk1r m,nu

TIP S FOR HEALTHY,THRI FTY MEALS

!,;()od "s< of lei,o,..". Thi. can cut you, cooking tim'

Ii, h dp "'n ....J

.nd food co"'.

plan me.l" you can m,k, sur< you include cnou!l;h

TIPS FOR PLA N N IN G

",ying cnou!';h ",!,;".h1" and frui" in family m<1J,.

lluilJ th, m.in p.n of rour m<al .rounJ ric,.

Ii, b oll''''" 1,In.< me..

food with a Ie>t 01 fat or ..It. you can plm ic>wln or

mODo.. !f you plan bdoH you go fo"d

,hopping, yQU will know what you haY, on hand

tlme anJ <ifon. When yoo pl.n me.l you

have food. on hand and male< few" trip' to the

nooJI" . or oth,r .in'. U" ,m..11 .mount! of meat.

For ,umpl e. m.k, , .. ""oj, by mixing ri.

AJJ vari"r to f.mil,. meal!. In .JJition

For example, if you "sually "rY' muhed potato",

M k< meh e., iOT '0 p1"<!,",e by 'r,-ing no.. w p

l'ln ,nack! that @9ve ou, family 'he nutrien"

'0 cook fooJ, .

For e..mpk toy u.ing . slow coo"

to coo "ew. or .oup. They cook food. without

or peach". Dried Itui" lie ..i.in.