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Table
of Contents
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| Introduction Breads |
Main
Dishes
Poultry
Dishes
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Milk Drinks Sauces,
Spreads and Toppings |
Recipe Ideas for Thrifty Families
is designed to help you make the most of your food dollar when you cook at home. These recipes use relatively low-cost ingredients that are relatively high in nutritional value. Many of them allow you to use up leftovers (chopped meats, vegetables) that might otherwise go to waste.
You’ll also find mix recipes that will help you save time and money. These master mix recipes are marked with a u.
Here are some other ideas for getting the most value from the foods you buy and prepare:
Use small servings of meat, poultry and fish. Rely on more economical foods —pasta, dry beans, rice, grains.
Avoid convenience foods if they cost more than non-convenience foods, which is often the case.
Plan your menus and make a shopping list from them. This way you can avoid impulse buys.
Take advantage of seasonal abundance. Foods in season are often of the best quality and the lowest cost.
Season and prepare sauces for frozen vegetables yourself (see the recipes).
Buy whole grain and enriched products. They are much more nutritious than unenriched products—and may be a better buy in terms of nutrient value. Check the label.
Store foods promptly and properly to avoid spoilage. Use refrigerated leftovers as soon as possible.
Tailor your food purchases to the amount you can use. Avoid buying too much of perishable foods.
Adapt your oven recipes for stove-top cooking. Try a “skillet” version of a casserole.
Don’t preheat your oven. Research shows that preheating is not necessary, especially for meats, casseroles and even many baked products (muffins, pies, etc.).
Plan one-dish meals, such as stews and casseroles, that combine meat, vegetables and/or rice and pasta (see main dishes).
| To
make
mix: Mix flour, salt, baking powder and nonfat dry milk together. Cut in shortening until the mixture is like cornmeal in texture. Store in a jar or can with a tight cover. Label.
To make biscuits: When making biscuits, add the amount of water given above to make the dough moist enough to handle well. Knead dough 15 strokes on a lightly floured surface or board. Roll 1/2-inch thick. Cut with biscuit cutter or glass dipped in flour before each cut. Put on lightly oiled baking sheet and bake at 450 degrees for 10 minutes or until brown. The 3-cup mixture will make 12 large biscuits. Variations: |
Quick
English
Muffins—Roll and cut as for biscuits above. Dust with cornmeal. Cook in a frying pan on top of stove at low heat. Turn and cook the other side.
Cinnamon Bread—The biscuit dough can be rolled out to 1/4 inch thickness, spread with margarine, raisins or other chopped fruit, brown sugar and cinnamon. Then roll up, cut into sections and bake on a lightly oiled pan. Meat Rollups—Leftover meat, tuna fish or chopped meat can be spread on the rolled-out biscuit dough, rolled up, cut into sections, and baked as separate servings. Serve plain or with a cheese sauce. Meat Pie Toppings—For a biscuit meat pie topping, use 1/2 cup less water, roll out 3/8-inch thick, cut with a 2-inch cutter, place on bubbling hot pie, and bake at 450 degrees F for 10 to 12 minutes. |
Chowders and Soups |
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| Baked Bean Soup 2 cups baked beans, canned 4 cups water 1 cup diced onion 1 cup tomato juice 2 tablespoons flour Combine cooked beans, water and onion together. Simmer for 20 minutes. Combine flour with 1/4 cup tomato juice. Add to soup and stir. Add remaining juice to soup. Heat. Season to taste. Makes 4 servings. Variation: If desired, brown 1/2 pound of lean ground beef and add to soup. Bean Chowder Brunswick Stew Cheese Chowder Chicken Chowder Cook onion in sprayed pot. Add potatoes, carrots, chicken and broth to onions. Bring to a boil, and simmer until vegetables are tender, about 30 minutes. Additional vegetables may be added as desired. Add milk, salt and pepper. Heat, but do not boil. Makes 6 servings, 1 cup each. Cream of Corn Soup Cook onion in small amount of water until tender. Add potato and cook until tender in water to cover. Add corn, both cream-style and whole-kernel, and heat. Add milk and seasonings and heat. Serve hot with crackers or bread. Serves 6. uCream Soup Substitute Mix Combine all ingredients and store in airtight container. To use, mix 1/3 cup dry mixture with 1 1/4 cups water in a saucepan. Cook and stir until thickened.
Makes 3 cups (9 recipes). Boil potatoes in water for 15 minutes. Add salt, pepper, onion and fish. Cook together until fish in done. Add milk. Heat and add more seasoning if desired. Serves 6. Fish Vegetable Stew Brown onion in oil in a large saucepan. Add potatoes and 2 cups water. Boil until potato is tender. Add corn and green beans. Add fish. Cook until fish is done. Add milk. Heat. Mix flour and cold water. Mix in to thicken. Add salt and pepper. Serves 6. |
Meatball Soup 1 pound hamburg, made into 1-inch balls 4 or 5 potatoes, diced 2 or 3 onions, chopped 2 cups vegetables (tomatoes, string beans, corn, etc.), chopped, if necessary 5 stalks of celery, sliced Put all into kettle, and cover with water. Cook until vegetables are tender. Serve with a tossed salad and cornbread. Serves 6. Meatless Vegetable Stew with Dumplings Dumplings Mix flour, baking powder and salt together. Combine milk and oil, and add to flour mixture, stirring just enough to moisten the flour. Drop batter by tablespoons onto top of boiling stew. Simmer uncovered for 10 minutes; cover and simmer 10 minutes more. (Do not remove cover until 10 minutes is up.) Yields 6 dumplings. uMinestrone Soup Mix Combine all ingredients and store in airtight container. This soup mix is a combination of dried beans. It can be stored for up to 1 year.
Makes 4 batches Minestrone Soup. Put Soup Mix and water in a large pot. Bring to a boil, and boil for 2 minutes. Remove from heat and allow to stand for 1 hour. Add other ingredients, except macaroni, and bring to a boil. Lower heat, cover and simmer for 2 hours or until all the ingredients are tender. Add macaroni and cook 30 minutes. If soup seems too thick, add extra water. Serves 4. New England Fish Chowder Thaw frozen fillets if used. Remove skin and any bones from fillets and cut into 2-inch pieces. Heat oil in pan. Add onion and cook until tender. Add potatoes, water and pepper. Cover and simmer 15 to 20 minutes or until potatoes are tender. Add fish 5 minutes before potatoes are tender. Add milk and margarine and heat. Makes 6 servings. Pork, Chicken or Beef Stew Rinse and drain pork, chicken or beef with warm water. Put meat, onion, turnip and seasoning in pot with water just to cover (leftover vegetable juice may be used for part of the water). Bring to a boil and cook for about 10 minutes. Add carrots and cook until partially cooked. Add potatoes and cook until vegetables are tender. Good with dumplings (see recipe) Serves 6 to 8. Split Pea or Lentil Soup Turkey Noodle Soup |
Main Dishes |
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| Beans, Pea and Lentil Dishes Baked Beans 1 teaspoon salt 1 teaspoon dry mustard 2 tablespoons vegetable oil 1/4 cup molasses 1 tablespoon chopped onion 2 cups dry beans Wash beans and soak overnight in water to cover. Then simmer gently in soaking water. Cook about 1 1/2 to 2 hours, or until tender but not mushy. Drain; reserve liquid. Place beans in casserole or bean pot. Combine salt, mustard, oil, molasses and chopped onion; add 2 cups hot liquid from beans. Pour over beans. Cover and bake 6 to 8 hours at 275 degrees F. Add more liquid during baking as necessary. Remove cover last 1 1/2 hours of baking. You can cook in a crock pot for 6 hours on low to save money. Ranch-Style Lentil Casserole 2 cups dried lentils, rinsed 8 cups water 1 pound lean ground beef 1 1/2 cups tomato sauce 1/2 small onion, chopped 1 tablespoon vinegar 1 tablespoon prepared mustard 1/8 teaspoon pepper 1 cup water 1/4 teaspoon salt Combine lentils and water, and bring to a boil. Simmer uncovered over medium heat for 30 minutes. Drain. Brown beef. Stir in lentils and other ingredients and pour into greased casserole. Cook uncovered in a 400-degree F oven for 30 minutes. Makes 8 generous servings. Refried Beans Bean Burritos Using Refried Beans Spread warmed tortillas with 2 - 3 tablespoons refried beans, depending on the size of the tortilla. Sprinkle with grated cheese, lettuce and taco sauce. Eat flat or roll up: fold in the ends of the tortilla, then fold one side over the filling and roll up. Wrap in aluminum foil and warm in oven at 350 degrees F for 20 minutes. Serve with tossed salad and rice. Serves 4 to 5. Taco
Pizza Using Refried Beans Press biscuits into the bottom and 1 inch up the sides of a 10 x 8 x 2-inch baking pan. Mix beans and taco sauce; spread over biscuits. Bake at 400 degrees F for 10 to 15 minutes until crust is golden brown. Remove and sprinkle cheese over beans. Bake 5 minutes more until cheese is melted. Take out of oven and top with shredded lettuce and diced tomato.
Serves 4 to 5. Macaroni
and Cheese One-Pan
Macaroni and Cheese Variation: Meat or vegetable leftovers may be added if desired. Pizza Dissolve yeast in warm water. Stir in next 4 ingredients. Beat. Add remaining flour. Turn out on a lightly floured board. Knead until smooth and elastic. Place in a greased bowl. Turn dough around so that top is greased. Cover. Place in draft-free, warm place until double in bulk (about 45 minutes). Mix topping while dough rises. When dough is doubled in bulk, punch down and divide into two parts. Place each half in the center of a baking sheet that has been greased. Flatten dough with the palms of the hands into two 9-inch circles. Make edges ridged to hold the topping. Topping: Whole-Wheat Pizza Roll dough to the size of a pizza pan or jellyroll pan. Place dough on pan and shape to fit. Mix tomato paste and spices. Spread evenly over dough and top with cheese, onions and peppers. Bake at 425 degrees F for 25 minutes. Makes one, 15-inch pizza. English Muffin Pizzas Potato-Cheese Salad Spanish Rice and Cheese
Fish Dishes Thaw frozen fillets if used. Cut fillets into 6 portions. Combine milk and salt. Dip fish in milk and coat with crumbs. Place fish in a single layer, skin side down, on 10- x 15-inch baking pan. Pour oil over fish. Bake 10 to 15 minutes at 500 degrees F or until fish are brown and flake easily when tested with a fork. Makes 6 servings. Salmon Loaf Drain salmon and save liquid. Flake salmon and add chopped onion. Add remaining ingredients and mix thoroughly. Put salmon mixture into a 9- x 5-inch greased loaf pan or 2-quart casserole. Bake at 350 degrees F for 40 to 50 minutes or until firm in the center. If to be sliced, let stand 5 minutes. Makes 6 servings. Tuna Potato Scallop Drain tuna. Break into large pieces. Heat oil; blend in flour and seasonings. Add milk gradually, and cook until thick and smooth, stirring constantly. Add tuna. Arrange potatoes and tuna mixture in alternate layers in a greased baking pan, 11 x 7 x 1 1/2 inches. Combine remaining ingredients and spread over the top. Bake in a moderate oven at 350 degrees F for 30 minutes. Makes 6 servings. Salmon Surprise Drain salmon, and flake with a fork. Blend yogurt with lemon juice, salt, paprika and black pepper. Combine salmon, yogurt, rice and cheese. Spoon into a baking dish sprayed with cooking spray. Sprinkle with seasoned breadcrumbs. Bake at 350 degrees F for 25 minutes or until hot and bubbly. Serve hot.
Makes 4 to 6 servings.
Poultry Dishes Chicken and Water Chestnut Casserole Chicken Cacciatore Chicken or Turkey Kidney Bean Salad Chicken or Turkey Rice Salad Chicken
or Turkey with Rice and Cheese |
Poultry
Dishes (cont'd) uShake
and Bake Mix Turkey
Pie Meat Dishes Brown onion and beef in the vegetable oil. Drain excess fat. Cook and drain macaroni or rice and add tomato soup or tomatoes. Heat all together. If desired, add 1/3 cup grated cheese just before serving. Makes 6 servings. uBasic Ground Beef Mix With fork, mix all ingredients well. Use at once to make hamburger patties, meat loaf or other meat dishes. Variations: In place of dry bread crumbs, use 1/4 cup uncooked cornmeal, or 2/3 cup uncooked oatmeal, or 1 cup soft bread crumbs (1 1/2 slices bread pulled into small crumbs). Spaghetti and Meatballs Using Ground Beef Mix Stuffed Cabbage Rolls Using Ground Beef Mix Place about 1/4 cup Basic Ground Beef Mix u on each cabbage leaf near the stem end. Roll each leaf up, folding in sides to keep filling in place. Put 1 tablespoon oil in large fry pan. Place cabbage rolls fold side down in pan. Cover and cook over low heat 30 minutes. Turn rolls over in pan. Spoon large can of tomatoes (1 lb. 12 oz. can) over rolls. Cover and cook 5 minutes longer. If you want to thicken the tomato sauce, remove cooked cabbage rolls to platter. Mix a little flour with water to make a paste. Stir into tomato mixture and cook to thicken. Pour over cabbage rolls. Makes 6 servings. Stuffed Green Peppers Using Mix Corny Casserole Cornbread Mexican Casserole In a large bowl, combine flour, cornmeal, sugar and baking powder. In a small bowl, combine milk, oil, egg whites or egg. Stir until eggs are scrambled. Pour egg mixture over flour mixture and stir until dry ingredients are moistened. Fold in corn and set batter aside. Filling: Barbecued Beef Trim fat from the cooked meat, shred meat and refrigerate while you prepare celery and onions for cooking. Sauté celery and onions in oil over medium heat. Cook until tender. Add beef. Add all the remaining ingredients, stirring to mix well. Cover and simmer about 15 minutes. Uncover and cook to desired thickness. Serve over buns, rice, potatoes or noodles. Refrigerate barbecued beef that is not eaten. Use leftovers the next day. Completely reheat and serve over hamburger buns or rolls. Makes 8 servings. Beef and Macaroni Combo In a saucepan, cook beef until browned. Add onion and celery. Cook 5 minutes. Add tomatoes and bring to a boil. Stir in macaroni. Cover and cook over low heat, stirring occasionally, for 10 minutes or until macaroni is tender. Add cheese and stir until melted. Add pepper to taste. Makes 8 servings. uMeat and Tomato Freezer Mix Cook onion and celery in oil until tender. Add meat, tomato sauce, pepper, and garlic powder. Cook mixture on low heat for 20 minutes. Divide in half and store in airtight containers in the freezer. Chili Using Meat and Tomato Freezer
Mix Enchilada Casserole Using Meat and Tomato Freezer Mix Lasagna Using Meat and Tomato Freezer Mix Rice Casserole Using Meat and Tomato Freezer Mix Meatloaf Pork, Chicken or Beef Meatloaf Quick Beef Pie Quick Chili Spanish Rice Chili Rice Milk
Drinks Orange Julius Fruit Shake for One Orange Chiller
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Salads and Salad Dressings |
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| Salads Cabbage Salad or Cole Slaw Shred or chop cabbage. Season with salt, pepper, and minced onion. Cover with damp towel and chill in refrigerator. Just before serving, combine with light mayonnaise. A good proportion is 1/2 cup salad dressing to 2 cups chopped cabbage. Makes 1 serving. Variations: Add celery diced with some of the green leaves and ground raw turnip. Add spinach, onion (in rings or finely diced). Add coarsely grated carrot, peanuts coarsely ground or chopped. Add diced or sliced apple, raisins. Carrot-Raisin Salad Lentil Salad
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Potato Salad Three-Bean Salad Oil and Vinegar Dressing Peanut Butter Fruit Salad Dressing |
| Cooking Your Vegetables in the Microwave Microwaving vegetables is an easy and quick way to prepare food from your garden or from your local farmers’ market. The speed of cooking helps retain the bright color and pleasing flavor. For vegetables requiring short cooking time by conventional methods, microwaving may not save a lot of time, but you may like the product better. For long-cooking vegetables, such as whole potatoes, and winter squash, time may be reduced by 85 to 90 percent. Some vegetables with high fiber content will require a small amount of water, but some can be cooked without adding water. Unless the skin is cooked with the vegetable, which should be pierced before cooking, the food should be covered during cooking. For more instructions on microwaving fresh vegetables, see your microwave owner’s manual. |
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| Broiled Canned Tomatoes 1/3 cup cracker crumbs 2 tablespoons margarine 1/4 teaspoon oregano 1 can (16-ounce) whole tomatoes, drained (save juice*), or 3 whole tomatoes 1/4 cup shredded Swiss cheese dash of garlic powder Sauté cracker crumbs in margarine until golden. Stir in oregano and garlic powder. Cut tomatoes in half crosswise. Sprinkle each half with crumb mixture, and top with shredded cheese. Broil a few minutes until cheese is melted. Makes 4 to 6 servings. *Note: If using canned tomatoes, save the liquid and use in soup or a sauce. Creamed Vegetables Cook frozen vegetables or drain canned vegetables, saving liquid. Place vegetables in a small pan. In separate pan, add 1/2 cup of the vegetable liquid. Heat until hot. Add margarine, stirring until melted. Remove from heat. Mix in flour and evaporated milk. Gradually stir into vegetables. Cook and stir until thickened, about 5 minutes. Serve over toast or mashed potatoes. Makes 4 servings. *Note: For fresh vegetables, such as carrots, cook until tender, then proceed as above. Leftover vegetable liquid can be used in soup, sauce or gravy. Glazed Carrots and Raisins Cut carrots into strips. Mix water, margarine, sugar and raisins in a pan. Bring to boiling. Add carrots. Lower to medium heat. Gently stir and cook until carrots are hot, about 10 minutes. Makes 6 servings, 1/2 cup each. Green Beans and Celery Hot Cream-Style Slaw Boiled Cabbage Variations: Other vegetables, such as peeled sliced beets, carrots, string beans, onions and shelled peas may be cooked this way too. Cook them just until tender to save a maximum amount of vitamins, minerals and flavor. |
Pan
Fries 3 medium potatoes* 1 tablespoon oil 1 small onion, sliced 1/8 teaspoon salt pepper to taste Wash potatoes well, peel and cut into bite-sized pieces. Heat oil in fry pan, and add potatoes. Turn to coat with oil. Cover and cook over moderate heat until potatoes are almost done and lightly browned, about 15 minutes. Stir occasionally. Stir onion, salt and pepper into potatoes. Cook covered until potatoes and onions are tender, about 5 minutes. Stir occasionally. Makes 4 servings. *Note: Leftover boiled or baked
potatoes can also be sliced for tasty pan fries. Potatoes
O’Brien Melt margarine in medium saucepan, add flour and stir until flour is mixed. Add milk slowly, stirring continually. Cook until mixture is thickened and smooth; add cheese, salt and pepper, and continue stirring until cheese is melted. Add onion. Place a layer of diced potatoes in a baking dish, then a layer of sauce. Repeat alternately until all are used. Bake 30 minutes at 350 degrees F. Makes 5 to 6 servings. *Note: This recipe can be heated in a double boiler on the stove-top. Or heat it in the microwave until the mixture is hot throughout. Stir several times during cooking if you heat it in the microwave. Tomatoes with Squash Tomatoes, Corn and Cheese Bake Turkish Green Beans
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the state of Maine and the U.S. Department of Agriculture cooperating.
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