RECIPES

RECIPES

RECIPES

The following 40 recipes were developed for the
2 sample weekly menus. Many of them combine
larger amounts of less expensive foods with smaller
amounts of moderately priced foods. They also show
how you can prepare tasty, healthy meals with less
fat, sugar, and salt. Serve these recipes along with the
other foods listed in each menu. You can also serve
them in meals with other foods your family likes.
Each recipe lists
• ingredients and preparation instructions,
• the number of servings it will make,
• the size of each serving,
• the amount of preparation time,
• the amount of cooking time, and
• the calories, total fat, saturated fat, cholesterol,
and sodium in a serving.

BAKED MEATBALLS

4 Servings, about 3 meatballs each, plus 4 servings
for another meal
Onions, minced 1/4 cup
Vegetable oil 1 tablespoon
Lean ground beef 2 pounds
Eggs 2
Bread crumb 3/4 cup
Whole milk 1/2 cup
Salt 1/8 teaspoon
Pepper 1/2 teaspoon
Onion powder 2 teaspoons
Garlic powder 1/2 teaspoon

PREPARATION TIME: 15 MINUTES

COOKING TIME: 10 TO 12 MINUTES

1. Preheat oven 400˚ F. Grease baking sheet lightly
with oil.
2. Add 1 tablespoon oil and onions to small skillet.
Cook over medium heat, until tender, about
3 minutes.
3. Mix remaining ingredients together in bowl; add
onions. Mix until blended, using a large serving
spoon.
4. Shape beef mixture into 1- to 2-inch meatballs;
place on baking sheet.
5. Bake until thoroughly cooked, about 10 to
12 minutes.
Note: Serve with spaghetti sauce and in the
meatball sandwich.
PER SERVING:
Calories 345
Total fat 21 grams
Saturated fat 7 grams
Cholesterol 142 milligrams
Sodium 224 milligrams

BEEF POT ROAST

4 Servings, about 3 ounces beef each, plus 4
servings for another meal
Onion, chopped 1/2 cup
Water 2 tablespoons
Beef chuck roast, boneless 2-1/2 pounds
Hot water 2 cups
Beef bouillon 1 cube
Orange juice 2 tablespoons
Ground allspice 1/4 teaspoon
Pepper 1/8 teaspoon

PREPARATION TIME: 20 MINUTES

COOKING TIME: 2 HOURS

1. Simmer onion until tender in 2 tablespoons
water in heavy, deep skillet.
2. Add roast to skillet; brown on sides.
3. Combine beef bouillon cube with 2 cups hot
water; stir until dissolved.
4. Combine orange juice, allspice, pepper, and beef
broth. Pour over meat. Cover and simmer,
about 2 hours.
PER SERVING:
Calories 220
Total fat 9 grams
Saturated fat 3 grams
Cholesterol 91 milligrams
Sodium 264 milligrams

BEEF-NOODLE CASSEROLE

4 Servings, about 2 cups each
Lean ground beef 1 pound
Onions, chopped finely 1/2 cup
Boiling water 3 quarts
Noodles, yolk-free, enriched,
uncooked 2-3/4 cups
Tomato soup, condensed 1 10-3/4-ounce can
Water 1-1/4 cups
Pepper 1/8 teaspoon
Bread crumbs 1 cup

PREPARATION TIME: 20 MINUTES

COOKING TIME: 30 MINUTES

1. Brown beef and onions in hot skillet; drain.
2. Place water in large saucepan; bring to rolling
boil. Cook noodles in boiling water for 10
minutes; drain and set aside.
3. Combine soup, water, and pepper. Stir into
cooked meat. Add cooked noodles to meat
mixture. Stir gently to avoid tearing the noodles.
4. Spoon beef-noodle mixture into 9- by 13-inch
baking pan. Sprinkle bread crumbs over
beef-noodle mixture.
5. Bake, uncovered, at 300˚ F, about 30 minutes.
PER SERVING:
Calories 595
Total fat 18 grams
Saturated fat 6 grams
Cholesterol 86 milligrams
Sodium 575 milligrams