Thriftymeals Inside Final
United States
Department of
Agriculture
Center for Nutrition
Policy and Promotion
Recipes and Tips for
Healthy,
thy Thrifty Meals
FOREWORD
The essence of nutrition guidance is to provide the
contained in the Dietary Guidelines for Americans
public with the best information available to assist
and the USDA Food Guide Pyramid. The 40 recipes
them in making wise and nutritious food choices to
are quick, easy, tasty and economical.
sustain life and good health. As public officials in the
U.S. Department of Agriculture, we are deeply
We hope that you will find the recipes and other
concerned that Americans not only have enough food
information provided in this book useful. At the back
but also that the public has enough information to
of the book is information on how to get more
know what food to purchase and how to prepare it.
nutrition information. If you have comments or
suggestions, let us hear from you.
While a healthy diet is the cornerstone to good
health, meeting that goal can be a challenge. That is
why we are delighted to offer this publication to the
public. Recipes and Tips for Healthy, Thrifty Meals is
Shirley R. Watkins
Rajen S. Anand, Ph.D.
more than a cookbook. The book provides basic
Under Secretary
Executive Director
cooking and food safety guidance. The menus
Food, Nutrition and
Center for Nutrition
presented here conform to the recommendations
Consumer Services
Policy and Promotion
1
TABLE OF CONTENTS
Introduction 4
Tips for healthy, thrifty meals 5
Some best buys for cost and nutrition 8
Tips for healthy cooking 10
Keep your family’s food safe 11
Menus for 2 weeks of meals 13
Recipes 18
Food lists for 2 weeks of meals 69
Recipe list 74
3
INTRODUCTION
How can you serve healthy meals on a limited
budget? It takes some time and planning, but you
and your family can eat better for less. This booklet
can help you save money as you prepare healthy
meals. It contains
• Tips for planning, shopping, and cooking healthy
meals on a tight budget
• Sample menus for 2 weeks for breakfast, lunch,
dinner, and snacks
• Recipes for healthy, thrifty meals
• Lists of the foods needed for each weekly menu
4
TIPS FOR HEALTHY, THRIFTY MEALS
WHY PLAN MEALS?
good use of leftovers. This can cut your cooking time
To help you and your family be healthier. When you
and food costs.
plan meals, you can make sure you include enough
foods from each food group. Pay special attention to
TIPS FOR PLANNING
serving enough vegetables and fruits in family meals.
Build the main part of your meal around rice,
noodles, or other grains. Use small amounts of meat,
To help you balance meals. When you are serving a
poultry, fish, or eggs.
food with a lot of fat or salt, you can plan lowfat or
• For example, make a casserole by mixing rice,
low-salt foods to go with it. For example, ham is
vegetables, and chicken. Or try Beef-Noodle
high in salt. If you have ham for dinner, you also can
Casserole (p. 22) or Stir-Fried Pork and Vegetables
serve a salad or a vegetable that doesn’t need salt.
with Rice (p. 26).
To save money. If you plan before you go food
Add variety to family meals. In addition to cooking
shopping, you will know what you have on hand
family favorites, try new, low-cost recipes or food
and what you need. Also, shopping from a list helps
combinations.
you avoid expensive “impulse” purchases.
• For example, if you usually serve mashed potatoes,
To save time and effort. When you plan meals, you
try Baked Crispy Potatoes (p. 49) or Potato Salad
have foods on hand and make fewer trips to the
(p. 58) for a change.
grocery store. Planning also helps you make
continued
5
Make meals easier to prepare by trying new ways
Plan snacks that give your family the nutrients
to cook foods.
they need.
• For example, try using a slow cooker or crock-pot
• For example, buy fresh fruits in season like apples
to cook stews or soups. They cook foods without
or peaches. Dried fruits like raisins or prunes, raw
constant watching.
vegetables, crackers, and whole wheat bread are
also good ideas for snacks.
Use planned leftovers to save both time and money.
• For example, prepare a Beef Pot Roast (p. 21),
TIPS FOR SHOPPING
serve half of it, and freeze the remaining half to use
Before you go shopping
later. You also can freeze extra cooked meats and
• Make a list of all the foods you need. Do this
vegetables for soups or stews.
in your kitchen so you can check what you have
Do “batch cooking” when your food budget and
on hand.
time allow.
• Look for specials in the newspaper ads for the
• For example, cook a large batch of Baked
stores where you shop.
Meatballs (p. 20) or Turkey Chili (p. 39), divide it
• Look for coupons for foods you plan to buy.
into family-size portions, and freeze some for meals
But remember, coupons save money only if you
later in the month.
need the product. Also, check if other brands
are on sale, too. They may cost even less than
the one with a coupon.
continued
6
While you shop
Using label and shelf information
• When your food budget allows, buy extra low-
• Read the Nutrition Facts label on packaged foods.
cost, nutritious foods like potatoes and frozen
Compare the amount of fat, sodium, calories, and
orange juice concentrate. These foods keep well.
other nutrients in similar products. This can help
• Compare the cost of convenience foods with the
you choose foods that have less fat, sodium or
same foods made from scratch. “Convenience
calories, and more vitamins, minerals, and fiber.
foods” are products like fancy baked goods, frozen
• Use date information on packages—“sell by” and
meals, and vegetables with seasonings and sauces.
“best if used by” dates—to help you choose the
Most of these cost more than similar foods
freshest foods.
prepared at home. Also, you can use less fat,
• Look for the unit price to compare similar foods.
sugar, and salt in food you make at home.
It tells you the cost per ounce, pound, or pint, so
• Try store brands. They usually cost less than name
you’ll know which brand or size is the best buy.
brands, but they taste as good and generally have
Most stores show the unit price on a shelf sticker
the same nutritional value.
just below the product.
• Take time to compare fresh, frozen, and canned
foods to see which is cheapest. Buy what’s on
special and what’s in season.
• Prevent food waste. Buy only the amount that your
family will eat before the food spoils.
7
SOME BEST BUYS FOR COST AND NUTRITION
BREADS AND GRAINS
Look for bargains on day-old bread and bakery products.
Buy regular rice, oatmeal, and grits instead of the instant and
flavored types.
Try whole-grain bread and brown rice to add nutrients and variety
to family meals.
VEGETABLES AND SALADS
Look for large bags of frozen vegetables. They may be bargains and you can
cook just the amount you need, close the bag tightly, and put the rest back in
the freezer.
Foods at salad bars can be costly. Some food items—lettuce, cabbage, onions,
and carrots—usually cost less in the produce section of the store than at the
salad bar. But if you need only a small amount of a vegetable, buying at the
salad bar can save money if it reduces the amount you waste.
FRUITS
Buy fresh fruits in season, when they generally cost less.
continued
8
MILK
Nonfat dry milk is the least expensive way to buy milk. When using it as a
beverage, mix it several hours ahead and refrigerate so it can get cold before
drinking.
Buy fresh milk in large containers (gallon or 1/2 gallon). These generally cost
less than quarts.
Buy fat-free or lowfat milk to cut the amount of fat in your family’s meals.
Note that children under 2 years of age should be given only whole milk.
MEAT AND POULTRY
Look for specials at the meat counter. Buying cuts of meat on sale can mean
big savings for you.
Buy chuck or bottom round roast instead of sirloin. These cuts have less fat
and cost less. They need to be covered during cooking and cooked longer to
make the meat tender.
Buy whole chickens and cut them into serving size pieces yourself.
DRY BEANS AND PEAS
Use these sometimes instead of meat, poultry, or fish. They cost less and provide
many of the same nutrients. They are also lower in fat.
BULK FOODS
Buy bulk foods when they are available. They can be lower in price than similar
foods sold in packages. Also, you can buy just the amount you need.
9
TIPS FOR HEALTHY COOKING
• Go easy on fat, sugar, and salt in preparing foods.
• Remove skin from poultry before cooking to lower
For example, make Oven Crispy Chicken (p. 37)
the fat content. For example, try Baked Chicken
instead of fried chicken or make Baked Cod with
Nuggets (p. 34), Chicken and Vegetables (p. 36),
Cheese (p. 28) instead of fried fish. You don’t have
or Oven Crispy Chicken (p. 37).
to leave out all the fat, sugar, or salt—just limit the
• Always follow food safety rules in the kitchen
amount you use.
to make sure that the food you prepare for your
• Flavor foods with herbs, spices, and other lowfat
family is safe. See the next page.
seasonings instead of using rich sauces and gravy.
Look for ideas about what seasonings to use in
some of the recipes in this booklet, like Baked
Meatballs (p. 20), Baked Spicy Fish (p. 29), and
Turkey Chili (p. 39).
• Make homemade desserts sometimes to save
money and serve additional healthy foods to
the family. For example, try a fruit crisp, like
Peach-Apple Crisp (p. 65), or a pudding like
Rice Pudding (p. 67).
10
KEEP YOUR FAMILY’S FOOD SAFE
Clean—wash hands and surfaces often:
• Never place cooked food on a plate or cutting
• Always wash hands with soap and warm running
board that previously held raw meat, chicken,
water before handling food.
turkey, or seafood.
• Always wash cutting boards, knives, utensils,
Cook—cook to proper temperatures:
dishes, and countertops used to cut meat with
• Use a food thermometer to make sure meats,
soapy, hot water right away—before you use them
chicken, turkey, fish, and casseroles are cooked to
for other foods.
a safe internal temperature.
• Consider using paper towels to clean up kitchen
• Cook roasts and steaks to at least 145° F.
surfaces. If you use cloth towels, dishcloths, or
• Cook ground meat to at least 160° F.
sponges, wash them often, and every time they
• Cook whole chicken or turkey to 180° F.
have touched raw meat, poultry, or seafood juices.
• Cook eggs until the yolk and white are firm, not
Use hot soapy water or the hot water cycle of the
runny. Don’t use recipes in which eggs remain raw
washing machine.
or only partially cooked.
Separate—don’t cross contaminate:
• Cook fish until it flakes easily with a fork.
• Store raw meat, chicken, turkey, and seafood in
a sealed, wrapped container in the refrigerator.
• Keep raw meat, chicken, turkey, and seafood away
from foods that will not be cooked and foods that
are already cooked.
continued
11
Chill—refrigerate promptly:
• Thaw frozen foods in the refrigerator, not on the
kitchen counter. You can also thaw foods under
cold water, changing the water every 30 minutes.
Or, use a microwave oven.
• Refrigerate or freeze leftover foods right away.
Meat, chicken, turkey, seafood, and egg dishes
should not sit out at room temperature for more
than 2 hours.
• Divide large amounts of leftovers into small,
shallow containers for quick cooling in the
refrigerator.
• Keep your refrigerator at 40°F or below. Don’t
pack the refrigerator. Cool air needs to circulate
to keep food safe.
12
MENUS
These menus are not rigid guides and can be used in
meats, poultry, and fish. Some convenience or ready-
any order. They give suggestions for thrifty food
to-eat food items are included in the menus.
choices and healthy ways to prepare foods. The foods
However, many of the foods are prepared from
used in the menus are a variety of commonly eaten
“scratch” to keep cost as low as possible.
meats, milk products, vegetables, fruits, grain
These menus and recipes are designed for a healthy
products, and mixed dishes.
four-person family. The amount listed after each food
The daily menus show how you can combine a
item is the total amount for a family with two adults
larger amount of less expensive foods, such as dry
and two children 6 to 11 years old.
beans and grain products, with a smaller amount of
13
WEEK 1. MENUS FOR A FAMILY OF FOUR
MONDAY
TUESDAY
WEDNESDAY
THURSDAY
FRIDAY
SATURDAY
SUNDAY
BREAKFAST
Orange juice (3 c)
Orange juice (3 c)
Orange juice (3 c)
Orange juice (3 c)
Orange juice (3 c)
Orange juice (3 c)
Orange juice (3 c)
Ready-to-eat
Banana (4)
Cooked rice cereal
Scrambled eggs (4)
Ready-to-eat cereal
Baked French toast
Baked potato cakes
cereal (3 c flakes)
Bagel (4)
Bagel (4)
Hash brown
(3 c flakes)
Cinnamon sugar
White toast
Toasted English
Margarine (4 tsp)
Margarine (4 tsp)
potatoes (2 c)
English muffin (4)
topping (4 tsp)
(4 slices)
muffin (4)
1% lowfat milk (2 c)
1% lowfat milk (2 c)
Margarine (4 tsp)
1% lowfat milk (2 c)
1% lowfat milk (2 c)
1% lowfat milk (2 c)
1% lowfat milk (2 c)
LUNCH
Turkey patties
Crispy chicken
Turkey chili
Turkey ham (11 oz,
Potato soup
Potato soup
Baked fish (12 oz,
Hamburger bun (4)
Potato salad
Macaroni (2 c)
2 tbsp salad
Snack crackers,
Snack crackers,
4 tbsp salad
Orange juice (3 c)
Orange gelatin
Peach-apple crisp
dressing)
low salt (5 each)
low salt (5 each)
dressing)
Coleslaw (2 c)
salad
1% lowfat milk (2 c)
sandwiches (4)
Tuna pasta salad
Apple orange slices
sandwiches (4)
1% lowfat milk (2 c)
Peaches, canned (1 c)
Orange juice (3 c)
Baked beans
Orange slices (2 c)
(2 apples,
Crispy potatoes
Rice pudding
Banana slices (2 c)
Oatmeal cookies
2 oranges) (2 c)
Macaroni salad
Oatmeal cookies
1% lowfat milk (2 c)
Rice pudding
Melon (1-1/3 c)
Orange juice (3 c)
1% lowfat milk (2 c)
Orange juice (3 c)
1% lowfat milk (2 c)
1% lowfat milk (2 c)
continued
14
MONDAY
TUESDAY
WEDNESDAY
THURSDAY
FRIDAY
SATURDAY
SUNDAY
DINNER
Beef-noodle
Turkey stir fry
Baked cod
Beef pot roast
Beef pot roast (12 oz)
Saucy beef pasta
Turkey-cabbage
casserole
Steamed rice (3 c)
w/cheese
Noodles (4 c)
Noodles (4 c)
White bread (4)
casserole (8 c)
Lima beans (2 c)
White bread
Scalloped potatoes
Peas and carrots (1 c)
Green beans
Canned pears (2 c)
Orange slices (2 c)
Banana orange
(4 slices)
Spinach (1-1/3 c)
Orange slices (2 c)
(1-1/3 c)
Orange juice (3 c)
White bread
salad (2 bananas,
Peach-apple crisp
Margarine (4 tsp)
Biscuits (8)
Leaf lettuce
1% lowfat milk (2 c)
(2 slices)
2 oranges) (2 c)
1% lowfat milk (2 c)
Chocolate pudding
Margarine (4 tsp)
(1-1/3 c)
Chickpea dip
1% lowfat milk (2 c)
(2 c)
Rice pudding
Salad dressing
1% lowfat milk (2 c)
1% lowfat milk (2 c)
(4 tbsp)
Rice pudding
1% lowfat milk (2 c)
SNACK
White bread
Orange juice (3 c)
Crispy potatoes
Lemonade (4 c)
Biscuits (8)
Lemonade (4 c)
(4 slices)
Margarine (4 tsp)
Chickpea dip
Lemonade (4 c)
Lemonade (4 c)
Recipes are provided for foods in bold typeface.
15
WEEK I1. MENUS FOR A FAMILY OF FOUR
MONDAY
TUESDAY
WEDNESDAY
THURSDAY
FRIDAY
SATURDAY
SUNDAY
BREAKFAST
Orange juice (3 c)
Orange juice (3 c)
Orange juice (3 c)
Orange juice (3 c)
Orange juice (3 c)
Orange juice (3 c)
Orange juice (3 c)
Hash brown
Ready-to-eat
Bananas (1/2 c)
Cooked rice cereal
Ready-to-eat
Scrambled eggs
Melon (1-1/3 c)
potatoes (2 c)
cereal
Ready-to-eat
White toast
cereal
(2 c)
Pancakes (12)
Biscuits (8)
(3 c toasted oats)
cereal
(4 slices)
(3 c toasted oats)
Turkey ham (11 oz)
Pancake syrup
Margarine (4 tsp)
White toast
(3 c toasted oats)
Margarine (8 tsp)
White toast
Bagels (4)
(8 tbsp)
Jelly (8 tbsp)
(4 slices)
White toast
1% lowfat milk (2 c)
(4 slices)
1% lowfat milk (2 c)
1% lowfat milk (2 c)
Margarine (8tsp)
(4 slices)
Margarine (4 tsp)
1% lowfat milk (2c)
Jelly (8 tbsp)
1% lowfat milk (2 c)
1% lowfat milk (2 c)
LUNCH
Chicken and
Pizza meat loaf
Tuna macaroni
Hamburger (12 oz)
Baked chicken
Chicken noodle
Meatball (12)
vegetables
Noodles (4 c)
salad
sandwiches (4)
nuggets
soup
sandwiches (4)
Scalloped potatoes
Margarine (8 tsp)
White bread
Ranch beans
Shoestring potatoes
Biscuits (8)
Grapes (12 oz)
Grapes (12 oz)
Orange slices (2 c)
(4 slices)
Orange gelatin
Macaroni (5 c)
Canned peaches
Sugar cookies
Whole wheat bread
1% lowfat milk (2 c)
Margarine (4 tsp)
salad
Margarine (4 tsp)
(2 c)
1% lowfat milk (2 c)
(4 slices)
Apple slices (2 c)
Banana slices (1/2 c)
Orange gelatin
Orange juice (3 c)
Orange juice (3 c)
Margarine (4 tsp)
1% lowfat milk (2 c)
1% lowfat milk (2 c)
salad
1% lowfat milk (2 c)
Peach cake
Cocoa drink mix
1% lowfat milk (2 c)
Cocoa drink mix
1% lowfat milk (2 c)
(2 oz)
(2 oz)
continued
16
MONDAY
TUESDAY
WEDNESDAY
THURSDAY
FRIDAY
SATURDAY
SUNDAY
DINNER
Southwestern
Spanish baked fish
Stir-fried pork and
Baked chicken
Baked spicy fish
Baked meatballs
Cheese-stuffed
salad
Steamed rice (6 c)
vegetables with
(10 oz)
Noodles (4 c)
Spaghetti and
potatoes
Steamed rice (6 c)
Peas (1-1/3 c)
rice
Mash potatoes
Peas and carrots
sauce (5 c)
Macaroni (5 c)
Apple orange
Whole wheat
Dinner rolls (4)
(6 c)
(10 oz)
Leaf lettuce (2 c)
Peas (1-1/3 c)
salad (2 apples,
bread (4 slices)
Margarine (4 tsp)
Green beans
White bread
Salad dressing
Margarine (8 tsp)
2 oranges) (2 c)
Margarine (8 tsp)
Mandarin oranges
(1-1/2 c)
(4 slices)
(4 tbsp)
Orange slices (2 c)
Margarine (4 tsp)
Peach cake
(2 c)
White bread
Margarine (8 tsp)
French bread
1% lowfat milk (2 c)
1% lowfat milk (2 c)
1% lowfat milk (2 c)
1% lowfat milk (2 c)
(4 slices)
Chocolate rice
(4 slices)
Margarine
pudding
1% lowfat milk (2 c)
(5-1/3 tbsp)
1% lowfat milk (2 c)
Orange slices (2 c)
1% lowfat milk (2 c)
SNACK
Popcorn (6 c)
Shoestring
Popcorn (6 c)
Chocolate rice
Baked French fries
Ice milk fudgesicle
Popcorn (6 c)
potatoes
Orange juice (3 c)
pudding
(11 oz)
(4)
Fruit drink (4 c)
Fruit drink (4 c)
Fruit drink (4 c)
Recipes are provided for foods in bold typeface.
17
RECIPES
The following 40 recipes were developed for the
Each recipe lists
2 sample weekly menus. Many of them combine
• ingredients and preparation instructions,
larger amounts of less expensive foods with smaller
• the number of servings it will make,
amounts of moderately priced foods. They also show
• the size of each serving,
how you can prepare tasty, healthy meals with less
• the amount of preparation time,
fat, sugar, and salt. Serve these recipes along with the
• the amount of cooking time, and
other foods listed in each menu. You can also serve
• the calories, total fat, saturated fat, cholesterol,
them in meals with other foods your family likes.
and sodium in a serving.
18
MAIN DISHES
BEEF AND PORK
BAKED MEATBALLS
4 Servings, about 3 meatballs each, plus 4 servings
1. Preheat oven 400˚ F. Grease baking sheet lightly
for another meal
with oil.
2. Add 1 tablespoon oil and onions to small skillet.
Onions, minced
1/4 cup
Cook over medium heat, until tender, about
Vegetable oil
1 tablespoon
3 minutes.
Lean ground beef
2 pounds
3. Mix remaining ingredients together in bowl; add
Eggs
2
onions. Mix until blended, using a large serving
Bread crumb
3/4 cup
spoon.
Whole milk
1/2 cup
4. Shape beef mixture into 1- to 2-inch meatballs;
Salt
1/8 teaspoon
place on baking sheet.
Pepper
1/2 teaspoon
5. Bake until thoroughly cooked, about 10 to
Onion powder
2 teaspoons
12 minutes.
Garlic powder
1/2 teaspoon
Note: Serve with spaghetti sauce and in the
meatball sandwich.
PREPARATION TIME: 15 MINUTES
COOKING TIME: 10 TO 12 MINUTES
PER SERVING:
Calories
345
Total fat
21 grams
Saturated fat 7 grams
Cholesterol
142 milligrams
Sodium
224 milligrams
20
BEEF POT ROAST
4 Servings, about 3 ounces beef each, plus 4
1. Simmer onion until tender in 2 tablespoons
servings for another meal
water in heavy, deep skillet.
2. Add roast to skillet; brown on sides.
Onion, chopped
1/2 cup
3. Combine beef bouillon cube with 2 cups hot
Water
2 tablespoons
water; stir until dissolved.
Beef chuck roast, boneless
2-1/2 pounds
4. Combine orange juice, allspice, pepper, and beef
Hot water
2 cups
broth. Pour over meat. Cover and simmer,
Beef bouillon
1 cube
about 2 hours.
Orange juice
2 tablespoons
Ground allspice
1/4 teaspoon
PER SERVING:
Pepper
1/8 teaspoon
Calories
220
Total fat
9 grams
Saturated fat 3 grams
PREPARATION TIME: 20 MINUTES
Cholesterol
91 milligrams
COOKING TIME: 2 HOURS
Sodium
264 milligrams
21
BEEF-NOODLE CASSEROLE
4 Servings, about 2 cups each
1. Brown beef and onions in hot skillet; drain.
2. Place water in large saucepan; bring to rolling
Lean ground beef
1 pound
boil. Cook noodles in boiling water for 10
Onions, chopped finely
1/2 cup
minutes; drain and set aside.
Boiling water
3 quarts
3. Combine soup, water, and pepper. Stir into
Noodles, yolk-free, enriched,
cooked meat. Add cooked noodles to meat
uncooked
2-3/4 cups
mixture. Stir gently to avoid tearing the noodles.
Tomato soup, condensed
1 10-3/4-ounce can
4. Spoon beef-noodle mixture into 9- by 13-inch
Water
1-1/4 cups
baking pan. Sprinkle bread crumbs over
Pepper
1/8 teaspoon
beef-noodle mixture.
Bread crumbs
1 cup
5. Bake, uncovered, at 300˚ F, about 30 minutes.
PER SERVING:
PREPARATION TIME: 20 MINUTES
Calories
595
COOKING TIME: 30 MINUTES
Total fat
18 grams
Saturated fat 6 grams
Cholesterol
86 milligrams
Sodium
575 milligrams
22
PIZZA MEAT LOAF
4 Servings, about 1/4 loaf each
MICROWAVE METHOD
1. Cover turkey with waxed paper.
Ground turkey
1 pound
2. Cook on high; rotate plate 1/4 turn after 3
Spaghetti sauce
3/4 cup
minutes.
Mozzarella cheese, part-skim 1/4 cup
3. Cook until turkey no longer remains pink, about
Green peppers, chopped
1/2 cup
5 more minutes. Drain.
Onion, minced
1/4 cup
TO COMPLETE COOKING
PREPARATION TIME: 15 MINUTES
1. Top baked turkey with spaghetti sauce, cheese,
CONVENTIONAL COOKING TIME: 20 MINUTES
and vegetables.
MICROWAVE COOKING TIME: 8 MINUTES
2. Return turkey to either the conventional oven or
the microwave oven and heat until cheese is
1. Lightly grease 9-inch pie plate with vegetable
melted, about 1 to 2 minutes.
oil. Pat turkey into pie plate.
PER SERVING:
CONVENTIONAL METHOD
Calories
255
1. Place turkey in 350˚ F oven; bake until turkey
Total fat
14 grams
no longer remains pink, about 17 to 20 minutes.
Saturated fat 4 grams
Cholesterol
88 milligrams
Sodium
376 milligrams
23
SAUCY BEEF PASTA
1. Place 1/2 cup of water in saucepan. Cover and bring
to boil. Add green beans, lower heat, and simmer until
4 Servings, about 1-1/2 cups each
tender, about 5 minutes. Drain.
Water
1/2 cup
2. Place onions and ground beef in skillet. Cook over
Green beans, frozen
1/2 10-ounce package
medium heat; stir occasionally. Cook until beef no longer
remains pink, about 5 to 10 minutes. Drain fat off.
Onions, minced
1/2 cup
Lean ground beef
1 pound + 6 ounces
3. Cook noodles according to package instructions. Drain.
Noodles, yolk-free,
4. Combine cold water and flour; stir until smooth. Add
enriched, uncooked
6-3/4 cups
flour mixture and beef bouillon cubes to ground beef.
Cook, stirring frequently until mixture has thickened
Cold water
2 cups
and bouillon cubes have dissolved, about 4 minutes.
Beef bouillon
2 cubes
5. Add cooked green beans, cooked noodles, pepper,
Flour
1/3 cup
parsley flakes, garlic powder, and onion powder
Pepper
1/4 teaspoon
to ground beef mixture; stir to combine.
Dry parsley flakes
1 teaspoon
6. Place beef mixture in 8- by 12-inch baking pan; cover and bake
Garlic powder
1/2 teaspoon
in 350˚ F oven until thoroughly heated, about 15 minutes.
Onion powder
1 teaspoon
PER SERVING:
Calories
605
PREPARATION TIME: 25 MINUTES
Total fat
22 grams
COOKING TIME: ABOUT 35 MINUTES
Saturated fat 8 grams
Cholesterol
120 milligrams
Sodium
405 milligrams
24
SOUTHWESTERN SALAD
4 Servings, about 1/2 cup beef mixture, 1/2 cup
1. Cook ground beef and onions in a large skillet
lettuce and cheese mixture each
until the beef no longer remains pink. Drain.
2. Stir chili powder, oregano, and cumin into beef
Onions, chopped
1/2 cup
mixture; cook for 1 minute.
Lean ground beef
1 pound
3. Add beans, chickpeas, and tomatoes. Mix gently
Chili powder
1 tablespoon
to combine.
Dry oregano
2 teaspoons
4. Combine lettuce and cheese in large serving
Ground cumin
1/2 teaspoon
bowl. Portion lettuce and cheese onto 4 plates.
Canned kidney beans, red, drained 1 cup
Add 1 cup of beef mixture on top of lettuce and
Canned chickpeas, drained
1 15-ounce can
cheese.
Tomato, diced
1 medium
Note: Garbanzo bean is another name for
Lettuce
2 cups
chickpea.
Cheddar cheese
1/2 cup
PER SERVING:
Calories
485
PREPARATION TIME: 15 MINUTES
Total fat
22 grams
COOKING TIME: 10 TO 15 MINUTES
Saturated fat 9 grams
Cholesterol
98 milligrams
Sodium
411 milligrams
25
STIR-FRIED PORK AND VEGETABLES WITH RICE
2. Heat 1 tablespoon of oil in skillet. Add broccoli,
carrots, onions, and garlic powder. Cook until
4 Servings of pork and vegetables, about 1/2 cup
crisp-tender, about 5 minutes. Remove from
each. 4 Servings of cooked rice, about 2 cups each
skillet. Add mushrooms. Cook for 1 minute and
set aside.
Chicken broth, reduced sodium 2 cups
Hot water
2 cups
3. Heat second tablespoon of oil in skillet. Add
pork; cook until pork no longer remains pink.
Rice, uncooked
2 cups
Drain liquid.
Vegetable oil
2 tablespoons
4. Add soy sauce and stir until mixed; add
Broccoli cuts, frozen
2 cups
vegetables to pork mixture. Cook until heated,
Carrots, cleaned, sliced thinly
1 cup
about 1 to 2 minutes.
Onions, minced
1/4 cup
5. Serve pork mixture over cooked rice.
Garlic powder
1 teaspoon
Canned mushrooms, drained
1/2 cup
Note: Sodium level can be reduced from 799
Ground pork
1 pound + 7 ounces
milligrams to 532 milligrams by reducing soy sauce
from 4 to 2 tablespoons.
Soy sauce
4 tablespoons
PER SERVING:
Calories
860
PREPARATION TIME: 20 MINUTES
Total fat
33 grams
COOKING TIME: 25 TO 30 MINUTES
Saturated fat 10 grams
1. Heat broth and water to a boil in sauce pan;
Cholesterol
108 milligrams
add rice and return to boil. Reduce heat to low
Sodium
799 milligrams
and simmer until tender, about 15 minutes.
26
MAIN DISHES
FISH
BAKED COD WITH CHEESE
4 Servings, about 3 ounces each
1. Thaw cod according to package directions.
2. Prepare cod according to package directions.
Cod fillets, fresh or frozen
1 pound
3. After cod is fully cooked, sprinkle cheese on
Cheddar cheese, shredded
4 tablespoons
cod. Return cod to oven to melt cheese, about
3 to 5 minutes.
PREPARATION TIME: 7 MINUTES
COOKING TIME: 15 MINUTES
PER SERVING:
Calories
155
Total fat
5 grams
Saturated fat 3 grams
Cholesterol
65 milligrams
Sodium
160 milligrams
28
BAKED SPICY FISH
4 Servings, about 3 ounces each
1. Thaw frozen fish according to package
directions.
Cod fillets, fresh or frozen
1 pound
2. Preheat oven to 350˚ F.
Paprika
1/4 teaspoon
3. Separate fish into four fillets or pieces. Place fish
Garlic powder
1/4 teaspoon
in ungreased 13- by 9- by 2-inch baking pan.
Onion powder
1/4 teaspoon
4. Combine paprika, garlic and onion powder,
Pepper
1/8 teaspoon
pepper, oregano, and thyme in small bowl.
Ground oregano
1/8 teaspoon
Sprinkle seasoning mixture and lemon juice
Ground thyme
1/8 teaspoon
evenly over fish. Drizzle margarine evenly over
Lemon juice
1 tablespoon
fish.
Margarine, melted
1-1/2 tablespoons
5. Bake until fish flakes easily with a fork, about
20 to 25 minutes.
PREPARATION TIME: 15 MINUTES
PER SERVING:
COOKING TIME: 25 MINUTES
Calories
140
Total fat
5 grams
Saturated fat 1 gram
Cholesterol
51 milligrams
Sodium
123 milligrams
29
SPANISH BAKED FISH
4 Servings, about 3 ounces each
1. Thaw frozen fish according to package
directions.
Perch fillets, fresh or frozen
1 pound
2. Preheat oven to 350˚ F. Lightly grease baking
Tomato sauce
1 cup
dish.
Onions, sliced
1/2 cup
3. Separate fish into four fillets or pieces. Arrange
Garlic powder
1/2 teaspoon
fish in baking dish.
Chili powder
2 teaspoons
4. Mix remaining ingredients together and pour
Dried oregano flakes
1 teaspoon
over fish.
Ground cumin
1/8 teaspoon
5. Bake until fish flakes easily with fork, about
10 to 20 minutes.
PREPARATION TIME: 15 MINUTES
PER SERVING:
COOKING TIME: ABOUT 10 TO 20 MINUTES
Calories
135
Total fat
1 gram
Saturated fat Trace
Cholesterol
104 milligrams
Sodium
448 milligrams
30
TUNA MACARONI SALAD
4 Servings, about 1-1/2 cups each
1. Place water in large saucepan and bring to boil.
Add macaroni and cook until tender, about 6 to
Elbow macaroni, uncooked
1 cup
8 minutes. Drain.
Canned tuna, water-pack, drained 2 6-ounce cans
2. Combine macaroni, tuna, eggs, celery, and
Eggs, hard cooked, finely diced
4
carrots in a large bowl.
Celery, chopped
1/4 cup
3. Stir together salad dressing, onion, and pepper.
Carrots, grated
3/4 cup
Spoon dressing over salad; toss until evenly
Salad dressing, mayonnaise-type
1/2 cup
combined.
Onion, minced
2 tablespoons
4. Chill until ready to serve.
Pepper
1/4 teaspoon
PER SERVING:
Calories
520
PREPARATION TIME: 15 MINUTES
Total fat
30 grams
COOKING TIME: 8 TO 10 MINUTES
Saturated fat 5 grams
Cholesterol
237 milligrams
Sodium
509 milligrams
31
TUNA PASTA SALAD
4 Servings, about 1-1/2 cups each
1. Cook macaroni according to package directions.
Drain.
Macaroni, uncooked
2 cups
2. Drain tuna.
Tuna, canned, water-pack
2 6-1/2-ounce cans
3. Wash vegetables. Chop zucchini; slice carrots
Zucchini, chopped
1/2 cup
into thin slices; dice onions.
Carrots, sliced
1/4 cup
4. Mix macaroni, tuna, and vegetables together in
Onions, diced
1/3 cup
mixing bowl. Stir in salad dressing.
Salad dressing, mayonnaise-type1/4 cup
5. Chill until ready to serve.
PREPARATION TIME: 25 MINUTES
PER SERVING:
Calories
405
COOKING TIME: 8 MINUTES
Total fat
13 grams
Saturated fat 2 grams
Cholesterol
25 milligrams
Sodium
360 milligrams
32
MAIN DISHES
POULTRY
BAKED CHICKEN NUGGETS
4 Servings, about 3 ounces each
1. Remove skin and bone; cut thighs into bite-sized
pieces.
Chicken thighs, boneless, skinless
1-1/2 pounds
2. Place cornflakes in plastic bag and crush by
Ready-to-eat cereal, cornflakes, crumbs 1 cup
using a rolling pin.
Paprika
1 teaspoon
3. Add remaining ingredients to crushed cornflakes.
Italian herb seasoning
1/2 teaspoon
Close bag tightly and shake until blended.
Garlic powder
1/4 teaspoon
4. Add a few chicken pieces at a time to crumb
Onion powder
1/4 teaspoon
mixture. Shake to coat evenly.
CONVENTIONAL METHOD
PREPARATION TIME: 15 MINUTES
CONVENTIONAL COOKING TIME: 12 TO 14 MINUTES
1. Preheat oven to 400˚ F. Lightly grease a cooking
MICROWAVE COOKING TIME: 6 TO 8 MINUTES
sheet.
2. Place chicken pieces on cooking sheet so they
are not touching.
3. Bake until golden brown, about 12 to 14
minutes.
continued
34
MICROWAVE METHOD:
Note: To remove bone from chicken thighs:
1. Lightly grease an 8- by 12-inch baking dish.
1. Place chicken on cutting board. Remove skin
2. Place chicken pieces on baking dish so they are
from thighs.
not touching. Cover with waxed paper and cook
2. Turn chicken thighs over.
on high.
3. Cut around bone and remove it.
3. Rotate chicken every 2 to 3 minutes. Cook until
tender, about 6 to 8 minutes.
PER SERVING:
Calories
175
Total fat
8 grams
Saturated fat 2 grams
Cholesterol
67 milligrams
Sodium
127 milligrams
35
CHICKEN AND VEGETABLES
4 Servings, about 1 cup each
3. Place frozen green beans, pepper, and cooked
onions in same skillet. Cover and cook over
Margarine
1-1/2 tablespoons
medium-low heat until beans are tender, about
Garlic powder
1 teaspoon
5 minutes.
Onions, chopped
1/2 cup
4. Add chicken to vegetable mixture. Continue
Chicken thighs,
cooking, stirring occasionally, until heated
boneless, skinless
1 pound + 4 ounces
through, about 3 minutes.
Cut green beans, frozen
10-ounce package
Note: To remove bone from chicken thighs:
Pepper
1/4 teaspoon
1. Place chicken on cutting board. Remove skin
from thighs.
PREPARATION TIME: 6 MINUTES
2. Turn chicken thighs over.
COOKING TIME: 25 MINUTES
3. Cut around bone and remove it.
1. Melt margarine in heavy skillet. Add garlic and
PER SERVING:
onions; stir until blended. Cook over medium
Calories
190
heat, until tender, about 5 minutes. Remove
Total fat
11 grams
from skillet.
Saturated fat 3 grams
2. Place chicken in the skillet. Cook over medium
Cholesterol
57 grams
heat, until chicken is thoroughly done and no
Sodium
109 milligrams
longer pink in color, about 12 minutes. Remove
chicken from skillet; keep warm.
36
OVEN CRISPY CHICKEN
4 Servings, about 4 ounces each
3. Lift chicken pieces from milk and reserve milk.
Coat chicken thoroughly with seasoned flour
Broiler fryer chicken, cut-up
1 1/2 pounds
and place on a wire rack until all pieces have
Whole milk
1/4 cup
been coated. Redip chicken pieces into reserved
Flour
1/2 cup
milk.
Paprika
1 teaspoon
4. Place crushed cereal on plate. Place chicken
Pepper
1/2 teaspoon
pieces on crushed cereal. Using 2 forks, turn
Ready-to-eat flake cereal,
chicken pieces in crushed cereal to coat.
slightly crushed
1 cup
5. Place chicken on a foil-lined baking tray;
Vegetable oil
4 tablespoons
drizzle oil over chicken.
6. Bake at 400˚ F, for 15 minutes. Turn chicken
pieces over; continue to bake until chicken is
PREPARATION TIME: 15 MINUTES
thoroughly cooked and crust is crisp, about
COOKING TIME: 30 MINUTES
15 more minutes.
1. Remove skin and all visible fat from chicken.
PER SERVING:
Place milk in large bowl. Add chicken pieces;
Calories
350
turn to coat.
Total fat
15 grams
2. Combine flour, paprika, and pepper on a plate.
Saturated fat 4 grams
Cholesterol
93 milligrams
Sodium
503 milligrams
37
TURKEY-CABBAGE CASSEROLE
4 Servings, about 2 cups each
1. Place shredded cabbage in a lightly greased
2-quart casserole dish.
Cabbage, shredded
1 cup
2. In skillet cook turkey until browned and no
Ground turkey
1 pound
longer pink in color. Add chopped onions; stir
Onions, chopped
1/2 cup
occasionally and cook 3 minutes. Add uncooked
White rice, uncooked
1 cup
rice to cooked turkey.
Tomato sauce
2 cups
3. Place turkey-rice mixture over cabbage in
Garlic powder
1/2 teaspoon
casserole dish.
Ground oregano
1/2 teaspoon
4. Combine tomato sauce, garlic, and oregano.
Pour over cooked turkey.
PREPARATION TIME: 10 MINUTES
5. Cover and bake at 350˚ F, about 1 hour.
COOKING TIME: 60 MINUTES
PER SERVING:
Calories
380
Total fat
11 grams
Saturated fat 3 grams
Cholesterol
77 milligrams
Sodium
829 milligrams
38
TURKEY CHILI
4 Servings, about 1-1/2 cups each
1. In large sauce pan, cook turkey and onions in
margarine until turkey is browned and no longer
Ground turkey
1 pound
pink in color, about 9 minutes. Drain; return
Onion, minced
3/4 cup
turkey and onions to pan.
Margarine
2 tablespoons
2. Add remaining ingredients except the cheese to
Water
3 cups
turkey mixture; bring to boil, stirring frequently.
Garlic powder
1/2 teaspoon
Cover, reduce heat, and simmer 30 minutes,
Chili powder
1 tablespoon
stirring occasionally.
Dry parsley flakes
1 tablespoon
3. Uncover and simmer 30 minutes, stirring
Paprika
1 teaspoon
occasionally.
Dry mustard
2 teaspoons
4. Serve over cooked macaroni.
Canned red kidney beans, drained 1 15-1/2-ounce can
5. Sprinkle 3 tablespoons of cheese over each
Tomato paste
1 6-ounce can
serving of chili.
Pearl barley
1/2 cup
PER SERVING:
Cheddar cheese, shredded
3/4 cup
Calories
540
Total fat
26 grams
PREPARATION TIME: 30 MINUTES
Saturated fat 9 grams
COOKING TIME: 70 MINUTES
Cholesterol
104 milligrams
Sodium
579 milligrams
39
TURKEY STIRFRY
4 Servings, about 1/2 cup each
2. Combine broth, soy sauce, and cornstarch in
small bowl. Set aside.
Chicken bouillon cube 1
3. Heat oil in skillet over high heat. Add garlic and
Hot water
1/2 cup
turkey. Cook, stirring, until turkey is thoroughly
Soy sauce
2 tablespoons
cooked and no longer pink in color.
Cornstarch
1 tablespoon
4. Add carrots, zucchini, onion, and water to
Vegetable oil
2 tablespoons
cooked turkey. Cover and cook, stirring
Garlic powder
1/2 teaspoon
occasionally, until vegetables are tender-crisp,
Turkey, cubed
1 pound
about 5 minutes. Uncover, bring turkey mixture
Carrots, thinly sliced
1-3/4 cups
to boil. Cook until almost all liquid has
Zucchini, sliced
1 cup
evaporated.
Onions, thinly sliced
1/2 cup
5. Stir in cornstarch mixture. Bring to boil, stirring
Hot water
1/4 cup
constantly until thickened.
Note: Serve over steamed rice.
PREPARATION TIME: 15 MINUTES
PER SERVING:
COOKING TIME: 10 MINUTES
Calories
195
Total fat
9 grams
1. Combine chicken bouillon cube and hot water
Saturated fat 2 grams
to make broth; stir until dissolved.
Cholesterol
44 milligrams
Sodium
506 milligrams
40
TURKEY PATTIES
4 Servings, 1 patty each
1. Mix ground turkey, bread crumbs, egg, onions,
and mustard in large bowl. Shape into 4 patties,
Ground turkey
1 pound + 4 ounces
about 1/2-inch thick.
Bread crumbs
1 cup
2. Melt margarine in large skillet over low heat.
Egg
1
Add patties and cook, turning once to brown
Green onions, chopped 1/4 cup
other side. Cook until golden brown outside and
Prepared mustard
1 tablespoon
white inside, about 10 minutes. Remove from
Margarine
1-1/2 tablespoons
skillet and place onto plate.
Chicken broth
1/2 cup
3. Add chicken broth to skillet, and boil over high
heat until slightly thickened, about 1 to 2
minutes. Pour sauce over patties.
PREPARATION TIME: 15 MINUTES
4. Serve on buns.
COOKING TIME: 10 MINUTES
PER SERVING:
Calories
305
Total fat
18 grams
Saturated fat 5 grams
Cholesterol
149 milligrams
Sodium
636 milligrams
41
MAIN DISHES
VEGETARIAN
CHEESE-STUFFED POTATOES
MICROWAVE METHOD:
1. Pierce potatoes by using fork prongs.
4 Servings, two potato halves each
2. Cover potatoes with waxed paper. Heat on high
Baking potatoes
4 (8 ounces each)
until tender, about 5 to 10 minutes.
Lowfat cottage cheese
7/8 cup
Whole milk
2 tablespoons
TO STUFF POTATOES:
Onion, minced
2 tablespoons
1. Slice each potato in half, lengthwise. Using a
Paprika
1/4 teaspoon
spoon, scoop out pulp, leaving about 1/4-inch
thick shells, saving pulp.
2. Blend cheese, milk, and onion. Add potato pulp;
PREPARATION TIME: 20 MINUTES
mix until light and fluffy.
CONVENTIONAL COOKING TIME: 30 TO 45 MINUTES
3. Fill potato halves with mixture. Sprinkle paprika
MICROWAVE COOKING TIME: 5 TO 10 MINUTES
over potatoes.
1. Scrub potatoes and remove any blemishes.
Note: Return to oven or microwave to reheat, for
a few minutes, if desired.
TO BAKE:
CONVENTIONAL METHOD:
PER SERVING:
1. Preheat oven to 400˚ F.
Calories
250
Total fat
1 gram
2. Place potatoes in oven and bake until tender,
Saturated fat 1 gram
about 30 to 40 minutes.
Cholesterol
5 milligrams
Sodium
216 milligrams
43
SOUPS
44
CHICKEN NOODLE SOUP
4 Servings, about 1-1/2 cups each, plus 4 servings
1. Heat oil over medium heat in large sauce pan.
for another meal
Add minced onions, carrots, celery, and garlic
powder. Cook until onions are tender, about 3
Vegetable oil
1 teaspoon
to 5 minutes.
Onion, minced
1/2 cup
2. Sprinkle flour and oregano over vegetables; cook
Carrots, diced
1/2 cup
about 1 minute.
Celery, sliced
1/2 cup
3. Stir in chicken broth and potatoes. Cover and
Garlic powder
1/2 teaspoon
cook until tender, about 20 minutes.
Flour
1/8 cup
4. Add chicken, milk, and noodles. Cover and
Dried oregano flakes
1/4 teaspoon
simmer until noodles are tender, about 10
Chicken broth, reduced sodium
3 cups
minutes.
Potatoes, peeled, diced
2 cups
Chicken, cooked, chopped
1/4 cup
PER SERVING:
Calories
205
Whole milk
1/2 cup
Total fat
4 grams
Noodles, yolk-free, enriched,
Saturated fat 1 grams
uncooked
1 cup
Cholesterol
8 milligrams
Sodium
107 milligrams
PREPARATION TIME: 25 MINUTES
COOKING TIME: 35 TO 40 MINUTES
45
POTATO SOUP
4 Servings, about 1 cup each, plus 4 servings for
1. Place onions and potatoes in sauce pan. Cover
another meal
with water and bring to boil. Simmer until soft,
about 10 minutes. Drain.
Onion, chopped
3/4 cup (1 medium)
2. Melt margarine in saucepan. Add flour and stir
Potatoes, peeled, diced 4-1/2 cups
until smooth. Heat to thicken.
Margarine
1 tablespoon
3. Add onions and potatoes to milk mixture, and
Flour
3 tablespoons
heat to serving temperature.
Whole milk
1 quart
PER SERVING:
Calories
190
PREPARATION TIME: 25 MINUTES
Total fat
6 grams
COOKING TIME: 15 MINUTES
Saturated fat 3 grams
Cholesterol
17 milligrams
Sodium
325 milligrams
46
VEGETABLES AND DIPS
47
BAKED BEANS
4 Servings, about 3/4 cup each
1. In small (1 quart) casserole dish, combine beans,
catsup, and brown sugar.
Canned vegetarian beans
3 cups
2. Cover and bake at 350˚ F until bubbly, about
Catsup
1/4 cup
minutes.
Brown sugar
2 tablespoons
PER SERVING:
Calories
220
PREPARATION TIME: 5 MINUTES
Total fat
1 gram
COOKING TIME: 30 MINUTES
Saturated fat Trace
Cholesterol
0
Sodium
937 milligrams
48
BAKED CRISPY POTATOES
4 Servings, about 1/2 cup each, plus 4 servings
1. Lightly coat a 7- by 12- by 1-inch pan with oil.
for snack
2. Wash potatoes; cut in half lengthwise.
Potatoes
4 pounds
3. Place cut sides of potatoes on the oiled pan; rub
potatoes in the oil; turn potatoes over so that
Vegetable oil
4 tablespoons
cut sides are facing up.
Ground cumin
1 teaspoon
4. Mix cumin and red pepper together; sprinkle
Red pepper
1/4 teaspoon
over potatoes.
5. Bake at 400˚ F until potatoes are golden brown
PREPARATION TIME: 10 MINUTES
and tender, about 20 minutes.
COOKING TIME: 20 MINUTES
PER SERVING:
Calories
170
Total fat
5 grams
Saturated fat 1 gram
Cholesterol
0
Sodium
10 milligrams
49
POTATO CAKES
4 Servings, 1 cake each
1. Mix mashed potatoes, egg, flour, and milk
thoroughly.
New potatoes, cooked,
2. Shape into flat cakes, about 1/2-inch thick.
peeled, mashed
2 cups
3. Heat oil in skillet.
Egg
1
4. Add potato cakes to hot skillet. Cook until
Flour
1 tablespoon
golden brown and thoroughly heated.
Whole milk
2 tablespoons
Vegetable oil
1/4 cup
PER SERVING:
Calories
210
Total fat
15 grams
PREPARATION TIME: 10 MINUTES
Saturated fat 3 grams
COOKING TIME: 5 MINUTES
Cholesterol
54 milligrams
Sodium
222 milligrams
50
RANCH BEANS
4 Servings, about 1 cup each
CONVENTIONAL METHOD:
1. Place all ingredients in saucepan and heat
Green pepper, chopped
1/4 cup
thoroughly, about 10 minutes.
Canned vegetarian beans
1-3/4 cups
Canned kidney beans, red, drained 1-3/4 cups
MICROWAVE METHOD:
Catsup
2 tablespoons
1. Place all ingredients in microwave-safe bowl.
Molasses
2 tablespoons
Cover with waxed paper. Cook on high; stirring
Dried onion
1/2 teaspoon
every 2 minutes; cook about 5 minutes.
PER SERVING:
PREPARATION TIME: 5 MINUTES
Calories
240
COOKING TIME: 5 TO 10 MINUTES
Total fat
1 gram
Saturated fat Trace
Cholesterol
0
Sodium
916 milligrams
51
SCALLOPED POTATOES
4 Servings, about 1-1/2 cups each
1. Wash potatoes; peel and slice into thin slices.
2. Melt 1 tablespoon of margarine in heavy, deep
Potatoes
2 pounds
skillet. Remove skillet from heat; spread half of
Margarine
2 tablespoons
potato slices in skillet.
Onions, sliced
1 cup
3. Cover potatoes with onions. Sprinkle half of
Flour
3 tablespoons
flour and pepper over potato mixture.
Pepper
1/4 teaspoon
4. Add remaining potato slices, flour, and pepper.
Whole milk
2 cups
Cut 1 tablespoon of margarine into small pieces
and place on top of potato mixture.
PREPARATION TIME: 20 MINUTES
5. Pour milk over potato mixture; bring to boil
COOKING TIME: 15 MINUTES
over high heat. Reduce heat to medium low,
cover, and cook until potatoes are tender, about
15 minutes.
PER SERVING:
Calories
305
Total fat
10 grams
Saturated fat 4 grams
Cholesterol
17 milligrams
Sodium
139 milligrams
52
SHOESTRING POTATOES
4 Servings, about 6 ounces each
1. Preheat oven to 450˚ F.
2. Wash potatoes; cut lengthwise into thin strips.
Potatoes
1-1/2 pounds
3. Combine remaining ingredients in plastic bag.
Vegetable oil
3 tablespoons
Put potatoes in bag; seal; shake to coat potatoes.
Salt
1/4 teaspoon
4. Arrange potatoes in single layer on baking sheet.
Pepper
1/4 teaspoon
5. Bake until crisp and golden, about 30 minutes.
PREPARATION TIME: 15 MINUTES
PER SERVING:
COOKING TIME: 30 MINUTES
Calories
255
Total fat
14 grams
Saturated fat 2 grams
Cholesterol
0
Sodium
156 milligrams
53
CHICKPEA DIP
4 Servings, about 3 tablespoons each, plus 4
1. Mash chickpeas in a small bowl until they are
servings for another meal or snack.
smooth.
2. Add oil and lemon juice; stir to combine.
Canned chickpeas, drained
1 15-1/2-ounce can
3. Add chopped onions and salt.
Vegetable oil
2 tablespoons
Lemon juice
1 tablespoon
4. Serve on bread or crackers.
Onions, chopped
2 tablespoons
Note: Garbanzo bean is another name for
Salt
1/2 teaspoon
chickpea.
PER SERVING:
PREPARATION TIME: 10 MINUTES
Calories
90
Total fat
4 grams
Saturated fat Trace
Cholesterol
0
Sodium
148 milligrams
54
SALADS
55
MACARONI SALAD
4 Servings, 1-1/2 cups each
1. Cook macaroni according to package directions.
Drain and cool.
Elbow macaroni, uncooked
12 ounces
2. Combine green pepper, salad dressing, and
Green pepper, chopped
1/2 cup
spices.
Salad dressing, mayonnaise-type
1/4 cup
3. Add macaroni and toss lightly. Chill.
Pepper
1/2 teaspoon
Garlic powder
1/4 teaspoon
PER SERVING:
Calories
430
Total fat
13 grams
PREPARATION TIME: 15 MINUTES
Saturated fat 2 grams
COOKING TIME: 8 TO 10 MINUTES
Cholesterol
0
Sodium
72 milligrams
56
ORANGE GELATIN SALAD
4 Servings, 3/4 cup each
1. Place water in a saucepan; sprinkle gelatin over
water. Let stand 2 minutes.
Gelatin, unflavored
3 1/4-ounce packages
2. Heat gelatin mixture until it dissolves (mixture
Cold water
2-1/4 cups
will be clear), about 3 to 4 minutes.
Orange juice, concentrate 3/4 cup
3. Remove from heat; add orange juice concentrate
and mix.
PREPARATION TIME: 5 MINUTES
4. Pour into 9- by 9-inch pan and refrigerate until
COOKING TIME: 3 TO 4 MINUTES
firm, about 2 to 3 hours.
5. Cut into 1-inch squares.
PER SERVING:
Calories
100
Total fat
Trace
Saturated fat Trace
Cholesterol
0
Sodium
16 milligrams
57
POTATO SALAD
4 Servings, 1-1/2 cups each
1. Wash potatoes; place in sauce pan. Cover with
water and bring to boil. Simmer until soft, about
Potatoes, washed, peeled
1 pound (4 medium)
15 minutes. Drain and cool.
Onion, diced
1 cup
2. Dice onion and chop celery; combine with pickle
Sweet pickle relish
1/4 cup
relish.
Celery, chopped
1/2 cup
3. Add salad dressing to pickle mixture.
Salad dressing,
4. Cube potatoes and blend with dressing.
mayonnaise-type
1/2 cup
5. Cover and chill several hours.
PREPARATION TIME: 25 MINUTES
PER SERVING:
Calories
350
COOKING TIME: 15 MINUTES
Total fat
24 grams
Saturated fat 3 grams
Cholesterol
0
Sodium
290 milligrams
58
BREADS AND HOT CEREALS
BAKED FRENCH TOAST
4 Servings, about 2 slices each
1. Lightly grease a 13- by 9- by 2-inch baking pan.
Cut each slice of bread into 2 even strips.
White bread
8 1/2-inch-thick slices
Arrange bread strips in pan.
Eggs
5
2. In large bowl, mix eggs, milk, sugar, and vanilla
Whole milk
1-1/2 cups
with an electric mixer on low speed until well-
Sugar
1/4 cup
blended, about 5 minutes.
Vanilla
1/2 teaspoon
3. Pour egg mixture over bread strips; cover. Chill
4 to 24 hours.
PREPARATION TIME: 15 MINUTES
4. Preheat oven to 425˚ F. Bake until eggs are set
COOKING TIME: 30 TO 40 MINUTES
and toast is lightly browned, about 30 to 40
minutes.
5. Serve with Cinnamon Sugar Topping.
PER SERVING:
Calories
460
Total fat
23 grams
Saturated fat 7 grams
Cholesterol
279 milligrams
Sodium
581 milligrams
60
COOKED RICE CEREAL
4 Servings, 1 cup each
1. Cook rice according to instructions on the
package.
White rice, uncooked
1-1/2 cups
2. Combine warm cooked rice, milk, sugar, and
1% lowfat milk
2 cups
cinnamon. Stir and serve.
Sugar
1/4 cup
Ground cinnamon
1 teaspoon
PER SERVING:
Calories
250
Total fat
2 grams
PREPARATION TIME: 10 MINUTES
Saturated fat 1 gram
COOKING TIME: 15 MINUTES
Cholesterol
5 milligrams
Sodium
66 milligrams
61
DESSERTS
CHOCOLATE RICE PUDDING
4 Servings, about 2/3 cup each, plus 4 servings for
1. Place milk, rice, and sugar in large saucepan.
another meal
Simmer over medium heat; stir continuously.
2. Reduce heat to low; simmer uncovered until rice
Whole milk
1 quart
is tender, about 25 minutes. Check to make sure
White rice, uncooked
2/3 cup
rice doesn’t scorch. Add chocolate and stir until
Sugar
1/2 cup
melted.
Semi-sweet chocolate chips
1/4 cup
3. Beat eggs, evaporated milk, sugar, flour, and
Eggs
2
vanilla in medium bowl until smooth. Gradually
Evaporated whole milk
1/2 cup
beat egg mixture into rice mixture.
Sugar
1/2 cup
4. Stir continuously; cook over medium heat until
Flour
1-1/2 tablespoons
thickened, about 5 to 7 minutes. Do not allow
Vanilla
1 teaspoon
pudding to boil.
5. Pour pudding into medium bowl. Cover and
chill.
PREPARATION TIME: 15 MINUTES
COOKING TIME: 30 TO 35 MINUTES
PER SERVING:
Calories
325
Total fat
9 grams
Saturated fat 5 grams
Cholesterol
74 milligrams
Sodium
94 milligrams
63
OATMEAL COOKIES
4 Servings, 2 cookies each, plus 4 servings for
3. Slowly add egg; mix on medium speed 1 minute.
another meal or snack
Gradually add applesauce and milk; mix on
Sugar
3/4 cup
medium speed, 1 minute. Scrape sides of bowl.
Margarine
2 tablespoons
4. In another bowl, combine flour, baking soda,
Egg
1
and cinnamon. Slowly add to applesauce
Canned applesauce
1/4 cup
mixture; mix on low speed until blended, about
1% lowfat milk
2 tablespoons
2 minutes. Add oats and blend 30 seconds on
low speed. Scrape sides of bowl.
Flour
1 cup
Baking soda
1/4 teaspoon
5. Drop by teaspoonfuls onto cookie sheet, about
2 inches apart.
Ground cinnamon
1/2 teaspoon
Quick rolled oats
1 cup + 2 tablespoons
6. Bake until lightly browned, about 13 to 15
minutes. Remove from baking sheet while still
warm. Cool on wire rack.
PREPARATION TIME: 20 MINUTES
COOKING TIME: 13 TO 15 MINUTES EACH BATCH
PER SERVING:
Calories
215
1. Preheat oven to 350˚ F and lightly grease cookie
Total fat
4 grams
sheets.
Saturated fat 1 gram
Cholesterol
27 milligrams
2. In a large bowl, use an electric mixer on medium
Sodium
84 milligrams
speed to mix sugar and margarine. Mix until
well blended, about 3 minutes.
64
PEACH-APPLE CRISP
4 Servings, about 1/2 cup each, plus 4 servings for
1. Preheat oven to 350˚ F. Lightly grease 9- by
another meal
9- by 2-inch casserole dish.
2. Combine peaches, apples, vanilla, and cinnamon
Canned sliced peaches,
in a bowl. Toss well and spread evenly in
light-syrup pack, drained 20 ounces
greased casserole dish.
Apples, tart, peeled, sliced 2 medium
3. Combine flour and sugar in small bowl. Cut in
Vanilla
1/2 teaspoon
margarine with two knives until the mixture
Ground cinnamon
1/4 teaspoon
resembles coarse meal.
Flour
3/4 cup + 3 tablespoons
4. Sprinkle flour mixture evenly over fruit.
Brown sugar, packed
1/4 cup
5. Bake until lightly browned and bubbly, about
Margarine, chilled
3 tablespoons
20 minutes.
PER SERVING:
PREPARATION TIME: 20 MINUTES
Calories
175
COOKING TIME: 20 MINUTES
Total fat
5 grams
Saturated fat 1 gram
Cholesterol
0
Sodium
57 milligrams
65
PEACH CAKE
8 Servings, about 2- by 2-inch piece each
1. Preheat oven to 350˚ F. Lightly grease 8- by
8-inch pan.
Canned peaches, light-syrup
2. Spread peaches in baking pan. Mix remaining
pack, drained and chopped
2 1/4 cups
ingredients, except brown sugar and milk,
(29-ounce can)
together in mixing bowl; spread over top of
Sugar
1/2 cup
peaches.
Flour
1 cup
3. Bake until toothpick inserted into cake comes
Egg
1
out clean, about 30 to 35 minutes.
Baking soda
1 teaspoon
4. For topping, combine brown sugar and milk in
Vegetable oil
2 tablespoons
small bowl. Drizzle mixture on top of cake;
Vanilla
1 teaspoon
return cake to oven, and bake 2 to 3 minutes.
Brown sugar, firmly packed
2 tablespoons
5. Cut into 8 pieces
Whole milk
2 teaspoons
PER SERVING:
Calories
205
PREPARATION TIME: 20 MINUTES
Total fat
4 grams
COOKING TIME: 30 TO 35 MINUTES
Saturated fat 1 gram
Cholesterol
27 milligrams
Sodium
171 milligrams
66
RICE PUDDING
4 Servings, about 1/4 cups each, plus 4 servings for
1. In sauce pan, heat milk and water.
another meal or snack
2. Add rice, bring to boil, lower heat to simmer;
stir mixture every 10 minutes. Cook uncovered
Whole milk
1 cup
until rice is tender, about 30 minutes.
Water
1 cup
3. In large bowl, mix eggs, 3/4 cup evaporated
Rice, uncooked
1 cup
milk, vanilla, and sugar. Set aside.
Eggs
2
4. Add remaining 1/4 cup evaporated milk to rice
Evaporated milk
1 cup
mixture.
Vanilla
1 teaspoon
5. Spoon 1 cup of rice mixture into egg mixture
Sugar
1/4 cup
and stir. Pour egg-rice mixture into remaining
Ground cinnamon
1/8 teaspoon
rice.
6. Heat pudding until it boils, stirring continuously.
PREPARATION TIME: 15 MINUTES
Remove from heat, and sprinkle with cinnamon.
COOKING TIME: 40 MINUTES
PER SERVING:
Calories
190
Total fat
5 grams
Saturated fat 3 grams
Cholesterol
67 milligrams
Sodium
66 milligrams
67
SUGAR COOKIES
4 Servings, 3 cookies each, plus 4 servings for
1. Preheat oven to 375˚ F.
another meal or snack
2. Mix margarine and powdered sugar together
thoroughly.
Margarine
1/3 cup
3. Add eggs and vanilla. Beat until blended. Add
Powdered sugar
2/3 cup
dry ingredients and blend well.
Eggs
2
4. Shape dough into 24 one-inch balls and place on
Vanilla
1/2 teaspoon
ungreased cookie sheets. Crisscross balls by
Flour
1 cup
using fork prongs.
Baking powder
1/2 teaspoon
5. Bake until lightly brown, about 10 minutes.
Baking soda
1/8 teaspoon
PER SERVING:
Calories
190
PREPARATION TIME: 15 MINUTES
Total fat
10 grams
COOKING TIME: ABOUT 10 MINUTES EACH BATCH
Saturated fat 2 grams
Cholesterol
53 milligrams
Sodium
167 milligrams
68
FOOD LISTS
The following two food lists show you all of the
• IMPORTANT: The food lists are not shopping
foods you would need to prepare each week of
lists. Your shopping list will contain only those
sample menus on pages 14 to 17 for a family of four.
items that you do not have on hand. Also,
sometimes you may need to buy more food than
the menu or recipe calls for because of the package
size.
• The food lists contain large amounts of nutritious,
low-cost foods such as potatoes, macaroni, and
rice. Foods with little or no nutritional value—such
as soft drinks, coffee, and tea—are not included.
• Depending on where you live and shop and the
season of the year, the cost of foods on the lists
will vary.
continued
69
WEEK 1: FOOD FOR A FAMILY OF FOUR
FRUITS AND
Canned:
BREADS, CEREALS,
Ready-to-eat cereal
VEGETABLES
Applesauce
2 oz
AND OTHER GRAIN
(flakes)
6 oz
Fresh:
Peaches
1 lb 10 oz
PRODUCTS
Barley, pearl
4 oz
Apples
(6 small)
Pears
13 oz
Bagels, plain,
Flour, enriched l lb 8 oz
1 lb 8 oz
Green beans
12 oz
enriched
(8) 1 lb
Macaroni, enriched
Bananas
(11 medium)
Spinach
10 oz
Bread crumbs
2 oz
1 lb 11 oz
2 lb 12 oz
Tomato paste
6 oz
Bread, white,
Noodles, yolk-free,
Melon
1 lb
Tomato sauce 1 lb 1 oz
enriched
2.2 lb
enriched
2 lb 3 oz
Oranges
(26 small)
Tomato soup
10.5 oz
English muffins
8
Rice, enriched 2 lb 5 oz
5 lb 7 oz
Bread, French,
Frozen:
Cabbage
4 oz
enriched
8 oz
MILK AND CHEESE
Orange juice,
Carrots
1 lb 4 oz
Hamburger buns,
Evaporated milk16 fl oz
concentrate
Celery
3 oz
enriched
8
Milk, 1% lowfat
(8) 12-oz cans
Green pepper
3 oz
Crackers, snack,
2-1/2 gal
Green beans
5 oz
Lettuce, leaf
4 oz
low salt
4 oz
Milk, whole
3 qt
Peas
5 oz
Onions
2 lb 8 oz
Oatmeal, quick,
Cheese, cheddar
8 oz
Potatoes
11 lb 14 oz
rolled oats
3 oz
Zucchini
7 oz
continued
70
MEAT AND MEAT
Beans, garbanzo
OTHER FOOD ITEMS
Dry mustard
ALTERNATES
(chickpeas), canned
(Small amounts are
Gelatin, unflavored
Beef chuck roast 2.5 lb
10 oz
used in preparing the
Lemon juice, bottled
Beef, ground, lean 2.4 lb
Eggs, large
15
recipes and other foods
Onion powder
Chicken, fryer
1.5 lb
in the menu, purchase
Oregano
Fish
FATS AND OILS
as needed.)
Paprika
Breaded portions,
Margarine, stick
7 oz
Baking powder
Parsley flakes
frozen
1 lb
Shortening
2 oz
Baking soda
Salt
Cod, frozen
1 lb
Salad dressing,
Beef bouillon cubes
Soy sauce,
Tuna fish, chunk-style,
mayonnaise-type 1 lb
Black pepper,
reduced sodium
water-pack
12 oz
Vegetable oil
9 fl oz
red pepper
Sweet pickle relish
Turkey breast 2 lb 4 oz
Catsup
Vanilla
Turkey, ground
2 lb
SUGARS AND SWEETS
Chicken bouillon cubes
Vinegar
Turkey ham (deli) 11 oz
Sugar, brown
2 oz
Chili powder
Beans, kidney,
Sugar, granulated
1 lb
Cinnamon
canned
1 lb 11 oz
Chocolate pudding,
Cornstarch
Beans, lima, dry
6 oz
instant
3 oz
Cumin
Beans, northern,
Lemonade
canned
9 oz
(ready-to-drink) 1 gal
continued
71
WEEK 2: FOOD FOR A FAMILY OF FOUR
FRUITS AND
Canned:
BREADS, CEREALS,
Macaroni, enriched
VEGETABLES
Oranges, mandarin
AND OTHER GRAIN
1 lb 5 oz
Fresh:
13 oz
PRODUCTS
Noodles, yolk-free,
Apples
(5 small)
Peaches, light-syrup
Bagels, plain,
enriched
1 lb 2 oz
1 lb 4 oz
1 lb 10 oz
enriched
(4) 8 oz
Popcorn, microwave,
Bananas
(11 medium)
Mushrooms
4 oz
Bread crumbs
3 oz
unpopped
3 oz
2 lb 12 oz
Spaghetti sauce
26 oz
Bread, French,
Rice, enriched 3 lb 2 oz
Grapes
1 lb 8 oz
Tomato sauce
8 oz
enriched
4 oz
Spaghetti, enriched
Melon
1 lb
Bread, white,
11 oz
Frozen:
Oranges
(22 small)
enriched
2 lb
Orange juice,
4 lb 12 oz
Bread, whole-wheat 1 lb
MILK AND CHEESE
concentrate
Carrots
1 lb
Hamburger buns,
Evaporated milk
4 oz
(7) 12-oz cans
Celery
5 oz
enriched
8
Milk, 1% lowfat
9 qt
Broccoli
6 oz
Green pepper
4 oz
Rolls, dinner, enriched 4
Milk, whole
4 qt
French fries
11 oz
Lettuce, leaf
9 oz
Ready-to-eat cereal:
Cheese, cheddar
2 oz
Green beans
1 lb 7 oz
Onions
1 lb 4 oz
Corn flakes
1 oz
Cheese, cottage
7 oz
Peas
15 oz
Potatoes
10 lb 8 oz
Toasted oats
10 oz
Cheese, mozzarella 1 oz
Tomatoes
6 oz
Flour, enriched l lb 7 oz
continued
72
MEAT AND MEAT
Beans, kidney,
Jelly
8 oz
Chicken broth, reduced
ALTERNATES
canned
15 oz
Molasses
1 fl oz
sodium
Beef, ground,
Beans, vegetarian,
Pancake syrup
2 oz
Chili powder
lean
3 lb 15 oz
canned
1 lb 9 oz
Chocolate chips,
Cinnamon
Chicken,
Eggs, large
17
semi-sweet
2 oz
Chocolate drink mix,
fryer
1 lb 13 oz
Fruit drink
1 gal
powdered
Chicken, thighs 2 lb 12 oz
FATS AND OILS
Fudgesicles, ice milk
4
Cumin
Fish (flounder, cod),
Margarine, stick
15 oz
Dried onion
frozen
2 lb
Shortening
4 oz
OTHER FOOD ITEMS
Garlic powder
Tuna fish, chunk-style,
Salad dressing,
(Small amounts are
Gelatin, unflavored
water pack
12 oz
mayonnaise-type
used in preparing the
Italian herb seasoning
Pork, ground 1 lb 7 oz
6 fl oz
recipes and other foods
Lemon juice, bottled
Turkey, ground
1 lb
Vegetable oil
9 fl oz
in the menu, purchase
Oregano
Turkey, ham
11 oz
as needed.)
Paprika
Beans, garbanzo
SUGARS AND SWEETS
Baking powder
Salt
(chickpeas),
Sugar, brown
1 oz
Baking soda
Soy sauce, reduced
canned
15 oz
Sugar, powdered
3 oz
Black pepper
sodium
Sugar, granulated
9 oz
Catsup
Vanilla
73
RECIPE LIST
MAIN DISHES
Poultry
VEGETABLES
BREADS AND
Beef and Pork
Baked chicken nuggets 34
AND DIPS
HOT CEREALS
Baked meatballs 20
Chicken and vegetables 36
Baked beans 48
Baked French toast 60
Beef pot roast 21
Oven crispy chicken 37
Baked crispy potatoes 49
Cooked rice cereal 61
Beef-noodle casserole 22
Turkey-cabbage
Potato cakes 50
Pizza meat loaf 23
casserole 38
Ranch beans 51
DESSERTS
Saucy beef pasta 24
Turkey chili 39
Scalloped potatoes 52
Chocolate rice pudding 63
Southwestern salad 25
Turkey stirfry 40
Shoestring potatoes 53
Oatmeal cookies 64
Stir-fried pork and
Turkey patties 41
Chickpea dip 54
Peach-apple crisp 65
vegetables with rice 26
Peach cake 66
Vegetarian
SALADS
Rice pudding 67
Fish
Cheese-stuffed potatoes 43
Macaroni 56
Sugar cookies 68
Baked cod with cheese 28
Orange gelatin 57
Baked spicy fish 29
SOUPS
Potato 58
Spanish baked fish 30
Chicken noodle 45
Tuna macaroni salad 31
Potato 46
Tuna pasta salad 32
74
HOW WERE THESE MENUS
AND RECIPES DEVELOPED?
The menus and recipes in this booklet show one
way to meet nutrition recommendations from
the Dietary Guidelines for Americans, the USDA
Food Guide Pyramid, and the 1989 Recommended
Dietary Allowances. These menus and recipes
specifically show ways you can cut back on fat,
sugars, and salt on a limited food budget.
The list of foods and amounts used for these menus
and recipes reflect the amount of food that could be
used for 1 week for a four-person family with two
adults and two children ages 6 to 11. Pregnant or
nursing women and others with special health
conditions may use these menus and recipes also, but
may need additional foods or supplements.
75
ACKNOWLEDGMENTS
We would like to acknowledge the contributions of
U.S. Department of Agriculture
the staff at the USDA Center for Nutrition Policy
Center for Nutrition Policy and Promotion
and Promotion in the development of this
1120 20th Street, N.W.
publication. We also wish to recognize the invaluable
Suite 200, North Lobby
contributions of the Pennsylvania State University,
Washington, DC 20036-3406
the contractor that developed and tested the menus,
food lists and recipes. Finally, we appreciate the
This publication may be purchased in single copies
internal reviews conducted by the staff of the Food
through the Government Printing Office at (202)
and Nutrition Service, the USDA Dietary Guidance
512-1800. Call for price.
Working Group, the DHHS Nutrition Policy Board
Some nutrition materials, including this publication, the
Committee on Dietary Guidance, and the external
Dietary Guidelines for Americans, and the Food Guide
review conducted by the nutrition specialists with the
Pyramid booklet, may be accessed through the CNPP
University of Wyoming, University of Florida, and
website at www.usda.gov/cnpp
Colorado State University.
For additional advice on maintaining a healthful diet,
FOR MORE INFORMATION ON NUTRITION
you may contact your county extension home economist
Contact USDA’s Center for Nutrition Policy and
(Cooperative Extension System), or a nutrition profess-
Promotion. The address is:
ional in your local health department, hospital, Ameri-
can Red Cross, dietetic association, or private practice.
76
The U.S. Department of Agriculture (USDA) prohibits discrimination in all
its programs and activities on the basis of race, color, national origin, sex,
religion, age, disability, political beliefs, sexual orientation, marital or family
status. (Not all bases apply to all programs.) Persons with disabilities who
require alternative means for communication of program information
(Braille, large print, audiotape, etc.) should contact USDA’s TARGET Center
at (202) 720-2600 (voice and TDD).
To file a complaint of discrimination, write USDA, Director, Office of Civil
Rights, Room 326-W, Whitten Building, 1400 Independence Avenue, SW,
Washington, DC 20250-9410 or call (202) 720-5964 (voice or TDD). USDA
is an equal opportunity provider and employer.
United States Department of Agriculture
Center for Nutrition Policy and Promotion
May 2000
CNPP-11
