University of Maine Cooperative Extension Bulletin #4333

Thrifty Recipes: Main Dishes

Some small 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. They are made with economical foods and seasonings.

• Nutritious. They contain nutrient-rich foods and limited amounts of fat, sugar and salt.

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. 

Two sandwiches, 405 calories per sandwich.

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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.

Two servings of 1 cup each, 180 calories per serving.

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1. Cook green pepper and onion in oil in small (8-inch) frypan until tender.
2. Stir in beans, tomato puree, corn and 1 1/2 teaspoons chili powder.
3. Cover and cook over low heat until flavors are blended, about 15 minutes.
4. Mix cornmeal, water and salt.
5. Cook over low heat, stirring constantly, until very thick, about 3 minutes.
6. Spread cornmeal mixture over bean mixture to form a crust.
7. Cook over low heat, with lid ajar, until topping is set, about 7 minutes.

Two servings of about 1 cup filling and 1/3 cup cornmeal bread each, 295 calories per serving.

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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.

Two servings of 3/4 cup beef mixture, 230 calories per serving.

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

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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.

Two servings of 3/4 cup beef mixture and 3/4 cup noodles each, 340 calories per serving.

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

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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 Turkey with Gravy.
6. Separate meat from skin and bones. Dice and save 2/3 cup turkey for Turkey Spanish Rice. Dice and save 3/4 cup turkey for Turkey-Potato Salad.

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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.

Two servings of about 3 ounces turkey and 1/4 cup gravy each, 185 calories per serving.

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1. Beat eggs with electric mixer until very thick and light, about 5 minutes.
2. Fold in bean sprouts, chicken or beef, mushrooms, and onion.
3. Heat oil in fry pan over moderate heat.
4. Pour egg mixture by half-cupfuls into the pan. Brown on one side; turn and brown the other side. Keep warm while preparing sauce.
5. Mix sauce ingredients in small saucepan until smooth.
6. Cook over low heat, stirring constantly, until thickened.
7. Serve sauce over patties.

Two servings of 2 patties and 2 tablespoons sauce each, 155 calories per serving.

* Note: Use only clean eggs with no cracks in shells.

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1. Soak crackers and onion in milk until soft and milk is absorbed.
2. Add egg and seasonings. Mix well.
3. Gently mix ground beef with milk mixture.
4. Cook peppers in boiling water for 2 minutes. Drain well.
5. Fill pepper halves with meat mixture; place in glass baking dish. Spread one tablespoon tomato sauce over each serving. Cover with wax paper.
6. Cook at “high” power for 7 minutes. Rotate dish halfway through cooking. Remove from oven and let stand, covered, 3 minutes.

For Baked Stuffed Peppers: Bake uncovered at 375 degrees F for 45 minutes or until meat is done.

Two servings, 1/2 pepper each, 245 calories per serving.

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1. Cut meat into 1-inch strips. 
2. Mix lime juice with chili powder and pour over meat. Set aside for a few minutes or for up to three hours. 
3. Slice vegetables, add to meat mixture and stir. 
4. Spray a skillet with non-stick cooking spray and stir-fry meat and vegetables until done. 
5. Warm tortillas in microwave about 50 seconds on high or in non-stick skillet. Fill each tortilla with meat mixture and serve with salsa.

Two servings of 2 tortillas each, 325 calories per serving.

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1. Preheat oven to 450 degrees F (very hot).
2. Place crust on ungreased pizza pan or baking sheet.
3. Mix sauce, oregano, and garlic powder. Spread evenly over crust.
4. Place vegetables on top of tomato sauce.
5. Sprinkle with cheese.
6. Bake until cheese melts and vegetables are tender, about 15 minutes.

Four servings of 2 slices each, 275 calories per serving.

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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 325 degrees F (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 170 degrees F.
3. Remove fat from drippings. Defatted drippings will measure about 2 tablespoons. Use for Roast Pork with Gravy.
4. Separate meat from rind, fat, and bone. Using the smaller pieces of pork, dice and save 1 cup of meat for Pork Fajitas. 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.

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1. Add water to pork drippings to make 1/2 cup.
2. Pour small amount of liquid into saucepan. Stir in flour. Add remaining liquid.
3. Cook, stirring constantly, until thickened, about 2 minutes.
4. Serve over sliced roast pork.

Two servings, about 2 1/4 ounces pork and 1/4 cup gravy each, 195 calories per serving.

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1. Thaw frozen fish in refrigerator overnight or defrost briefly in a microwave oven. Cut fish into 2 portions.
2. Place fish on a broiler pan lined with aluminum foil. Brush margarine over fish. 
3. Mix lemon juice, tarragon leaves, salt, and pepper. Pour over fish.
4. Sprinkle sesame seeds evenly over fish.
5. Broil until fish flakes easily when tested with a fork—about 12 minutes.

Two servings each, about 2-1/2 ounces each, 110 calories per serving.

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1. Mix beans with other ingredients in saucepan. Bring to a boil. Reduce heat, cover, and boil gently 30 minutes.
2. Continue cooking, uncovered, until sauce is of desired consistency—about 10 minutes. 
3. Serve half of the beans, and refrigerate remaining 2 cups for use at another meal within 3 to 4 days.

Four servings of about 1 cup each, 295 calories per serving.

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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.

Two servings of about 2 1/3 cups each, 405 calories per serving with bean cooking liquid, 390 calories per serving with water.

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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.

Two servings of about 1 cup each, 215 calories per serving.

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1. Mix turkey, celery, potato, onion and green pepper.
2. Mix salad dressing, mustard and salt. Stir lightly into turkey mixture.
3. Chill.

Two servings of about 1 cup each, 230 calories per serving.

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Prepared by Nellie Hedstrom, Extension nutrition specialist

Source: "Thrifty Meals for Two: Making Food Dollars Count," USDA Home and Garden Bulletin #244.

Published and distributed in furtherance of Acts of Congress of May 8 and June 30, 1914, by the University of Maine Cooperative Extension, the Land Grant University of the state of Maine and the U.S. Department of Agriculture cooperating. Cooperative Extension and other agencies of the U.S.D.A. provide equal opportunities in programs and employment.

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