wic cookbook: healthy food & healthy advice

7/30/2019 WIC Cookbook: Healthy Food & Healthy Advice

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TH A T’S W H A T W ICIS A LL A BO UT.

C O O K B O O K

H EALTHY FO O D S &H EALTHY A DVICE.



CO N TEN TS

M ilk . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . .4 & 83- 84

Eggs . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . .3

A ppeti zers . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . .5

Bread . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . .11

Salads . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . .19

M ain Di shes . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . .26Dessert s/ Sn acks . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . .4 4

Sid e D ishes . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . .61

Beverages . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . .79

2



EGGS

U SIN G DRY EGGS

The dry eggs in yo u W IC package are fresh eggs wit h t he water t aken o ut .

Eggs are a great so urce of pro tein . Dry eggs are goo d t o have o n hand

an d wil l k eep on th e shelf un t i l t hey are o pened. A ft er eggs are opened,

put package in r efrigerato r.

Dr y eggs are easy t o u se. The recipes in t hi s bo o k use dr y eggs and l iqu id eggs.

To scram ble dry eggs o r u se in any recipe that cal ls fo r fr esh eggs, just put th e

water b ack in th e egg: 2 tablespo o ns dry egg plus 3 tablespoo ns water = 1 who le

egg; 1/ 2 cu p dry egg plus 3/ 4 cup water = 4 eggs ( 2 servings, scram bled) .

U SI N G LI Q U ID EG GS

The l iquid eggs in y o ur W IC package are m ade fro m fresh wh o le eggs.

The l iqu id eggs sho uld be kept refrigerated at 34 — 38 degrees F.

Do no t freeze. They have a shelf l i fe o f eight weeks.

1/ 4 cup o f l iqu id egg = 1 large egg

1 cup of l iquid egg = 5 large eggs

3



M ILKU SIN G D RY M ILK

The dry m i lk in y o ur W IC fo o d package is pure skim m i lk wi t h o nly th e water taken

o ut . I t is a f ine so urce o f pro tein and calcium . M o st o f t he recipes in th is bo ok use

d ry m i lk .

To m ix dry m i lk for dr ink ing o r to use in coo king o ther d ishes: A dd 3 cups water

to 1 cup dry m i lk to get o ne quar t sk im m i lk .

Fo r dr ink ing: A dd 1 quart U H T m i lk o r 1 quart f resh m i lk to 1 quart m ixed,

dry m i lk fo r best f lavor.

To m ake 2% m ilk: A dd 1 can evapor ated m ilk and 1 can w ater t o 1 qu art

o f m ixed, dry m i lk .

To m ake bu t term i l k : A dd 1/ 2 cup bu t te rm i l k t o 1 quar t o f m ixed , d ry m i l k .

A dd 4 tsp lem o n ju ice and t hen ref r igerate ( use bou ght

but term i lk fo r starters, saving so m e f rom each batch t o m ake

th e next quart . )

To m ake ho t cho colate: M ix 3 tablespo o ns coco a, 3 tablespo o ns sugar

an d 1 1/ 2 cups dry m ilk; sto re in a covered jar.

Put 2 o r 3 tablespoo ns o f t his m ixtur e in a cup and f i l l

wi th h o t water, st i rr in g unt i l i t is sm o ot h.

4



A PPETIZERS



SW EET A N D SO U R M EA TBA LLS

1 lb gro un d beef

1 envelope ( 1 1/ 4 oz) on ion soup m ix

1 t sp W o rcest ershi re sauce

2 / 3 cup evapo rated m ilk

1 tbsp ketchup

1/ 4 cup so y sau ce

1/ 2 cup peach p reserves

Com bine grou nd beef , evaporated m i lk, on io n so up m ix, ketchup and

W o rcestershire sauce. M ix well . Shape beef m ixtu re int o 36 t in y m eatb al ls

wit h wet hands, using abo ut 1 tsp o f m ixtu re for each o ne. Place in a 13 x 9 inch

bakin g dish. Po ur so y sauce o ver m eat balls. Bake at 42 5 degrees fo r 15 m in ut es,

o r u nt i l br o wn ed. Drain dri ppings reserving 2 t bsp. Com bin e peach preserves and

reserved drippings. Po ur o ver m eatb al ls. St i r l ight ly. Retu rn to o ven for 5 m in ut es

t o heat . Serve warm .

TU N A D IP FO R A CR O W D

4 cans water- packed tu na, drain ed

2 large packages lo w- fat cream cheese

1 cup o n io n, grated

ju ice o f 2 lem o n s

4 eggs, boiled and grated

2 cups salad dressing

seaso n in gs to t ast e: salt, pepper, Tabasco, g arlic salt , paprik a

M ix fi rst five in gredien t s t o geth er, add salad dr essin g and seaso n in gs.

Serve with crackers or raw vegetables.

6



CH I L I CH EESE D IP

2 cups cheese cub es

1/ 3 cup cann ed, cho pped t om ato es

1 t sp chili peppers ( add m o re to t ast e)

low- fat to r t i l l a ch ips

Place cheese cub es in th e to p o f a dou ble bo i ler o ver boi l in g water. St i r con stant ly

un ti l t he cheese is m elted. Sti r in th e to m ato es and peppers un ti l wel l blended

and cream y. Serve ho t wit h lo w- fat t o rt i l la chips.

M EXICAN DEVILED EGGS

8 hard coo ked eggs

1/ 2 cup shredded cheddar cheese

1/ 4 cup m ayo nn aise

1/ 4 cup salsa

2 t bsp sl iced green o nio n

1 t bsp so u r cream

salt to taste

Slice eggs in half, lengt hw ise, Rem o ve yo lk s and set w hi t es aside. In a sm all b o wl,

m ash y o lk s wit h ch eese, m ayo n n aise, salsa, o n io n s, so u r cream and salt.

Evenly f i l l t he egg whit es. Serve im m ediately o r chi l l u nt i l ready t o serve.

M ay sprin kle wit h paprika, i f desired.

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CR E A M Y FRUIT D IP

1 8 o z package cream cheese, so f t ened

fresh whole strawberries

3 tbsp or ange ju ice con cent rate

1 jar ( 7oz.) m arshm al lo w crem e

sliced k iwi f ru it

In a m ixing bo wl , beat cream cheese and o range juice con cent rate un t i l sm o o th .

Fo ld in m arshm allo w crem e. Serve with fru it . Sto re in refrigerato r. M akes 2 cu ps.

CH EESE BA LL

2 cups shredded, cheddar cheese

1 3 o z package sof t cream cheese

2 / 3 cup evapor ated m ilk

1/ 2 cup cho pped pecans or w aln ut s

1 cup grat ed Parm esan cheese

5 t bsp crum bled blu e cheese

1/ 2 tsp dry, hot m ustard

Beat t o gether cheeses, m ustard and evapo rated m ilk . Chi l l 1 ho ur o r u nt i l f i rm .

Shape int o a bal l . Rol l in cho pped n ut s. W rap with waxed paper. Chi l l .

Serve wit h cr ackers. M akes 1 large ball .

A N TS O N A LO G

5 stalks celery

1/ 2 cup peanu t bu t t er

1/ 4 cup raisin s

Cut the celery stalks in half. Spread with peanut butter. Sprinkle with raisins.

8



Q UICK SPI N A CH D IP

4 o z so ft ened cream cheese

1 tbsp m inced o nio n

1/ 8 tsp cayenne pepper

1/ 2 cup spinach pur ee ( 2 - 10 o z packages th awed, fro zen cho pped spinach

blended wi t h 1/ 4 cup water and 3/ 4 cup evaporated m i lk in blender)

1/ 2 tsp garlic salt

1/ 8 t sp nut m eg

Beat cream cheese un ti l sm o o th . Beat in rem ain in g ingr edien ts un ti l w el l blend ed.Chil l. Serve wit h chips or crackers.

GUILT FREE SN A C K M IX

4 cups crispy, corn cereal squares

1 cup dried, m ixed fruit , cho pped

1/ 4 cup yo gurt - covered raisins

1/ 3 cup cho pped, m ixed nu ts

2 / 3 cup banana chips

In a m edium bo wl, m ix to gether crispy, corn cereal squ ares, dried fru it m ix,

yo gurt - covered r aisin s, m ixed nu ts and banana chips. Sto re in sealed, airt ight

containers.

9



H O M E M A D E REFRIGERATOR PICKLES

1 cup disti l led, white vinegar

1 tbsp salt

2 cups wh it e su gar

6 cups sliced cucum bers

1 cup sl iced o ni o ns

1 cup sliced green bell peppers

In a m edium saucepan o ver m edium heat, brin g vinegar, salt and sugar to a bo i l .Boi l u nt i l t he sugar has disso lved, abo ut 10 m inu tes. Place th e cucu m bers,

o ni o ns and green b el l peppers in a large bo wl. Po ur th e vinegar m ixtu re over

the vegetables. Transfer to sterile containers and store in the refrigerator.

CA LI FOR N I A CO LE SLA W

1 sm all h ead cabb age, shr edded

1 small white onion, chopped

1 green b ell pepper, cho pped

1 red bell pepper, chopped

1 sm all carro t , shr edded

1/ 2 cup cider vinegar

3 tb sp wh it e su gar

1/ 2 tsp salt

1/ 4 tsp freshly gro un d bl ack pepper

1/ 2 cup vegetable o i l

In a large salad b o wl, place t he cabb age, on io n , green bell pepper, red bell pepper

and carro t . Com bin e the vin egar, sug ar, salt , pepper an d vegetable oil

in th e bow l wit h t he vegetables. To ss th e m ixtu re un ti l t he vegetables are ful lycoated wi th th e m arinade.

10



BREA DS



CI N N A M O N RA ISIN FREN CH TOA ST

3/ 4 cup evaporated, skim m ed m i lk, un di lut ed

1 large egg

1/ 2 t sp vani lla extract

1/ 8 tsp salt

8 slices cinn am o n r aisin bread

2 t bsp but ter

Put evapo rated m ilk, egg, vani l la and salt in to a shal low bo wl; beat wit h a for kun t i l wel l - blended. Dip sl ices o f bread int o m ixtur e on e at a t im e, tu rnin g to coat

bo th sides. H eat o ne tablespoo n of but ter o ver m o derate heat .

W hen m el ted, add 4 sl ices of th e dipped bread and co o k 2 to 3 m inu tes

o n each side un ti l b ro wn ed. Rem o ve to warm platt er or plates and k eep warm

whi le you coo k rem ain in g bread. M akes 8 sl ices. ( fo ur servings) .

BA K I N G PO W D E R BISCUITS

2 cups f lo ur

4 tsp bakin g po wder1 tsp salt

1/ 3 cup instant , no nfat , dry m i lk

6 tbsp shortening

3/ 4 cup water

Preheat o ven to 450 degrees. M ix to gether th e f lo ur, bakin g pow der, salt and

no nfat dry m i lk . Cut in sho r ten ing wi th fork u nt i l m ix ture is crum bly.

St i r in water gradual ly. Knead sl ight ly o n f lo ured board ( do no t add m or e f lo ur) .

Ro l l ou t 1/ 4 in ch th ick; cut and place o n b akin g sheet. Bake 10 to 12 m in ut es.

M akes 12 - 2” biscuit s.

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GOLDEN CO RN BREA D O R CO RN M U FFI N S

1 cup yel low co rn m eal

1 cup f lo ur si f ted

1/ 4 cup sugar

1/ 2 cup instant n on fat , dry m i lk

1 tsp salt

1 tsp baking powder

1 egg, slightly beaten

1 cup water1/ 4 cup sof t bu t t er o r shor t en ing

Preheat o ven t o 42 5 degrees F. M ix to gether dry i ngr edient s in a bow l. M ix egg,

water, and bu t t er in ano th er bowl un t i l sm o ot h. Com bine al l ingredient s.

Do n ot over bake. Pou r in t o but t ered 8” x 8” x 2 ” cake pan o r but tered m uf f in

pan and bake unt i l brow ned, abo ut 20 m inu tes for br ead and 10 to 15 m inu tes

fo r m uf f in s. M akes 6 - 8 servin gs.

CO RN BREA D V A RI A TI O N S:

Bacon Cornbread: Follow recipe above, except add 1/ 2 cup diced, crisply coo ked

bacon and subst i t ut e bacon drippings for th e but t er o r sho rtenin g.

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*H ealt hfu l H int : Breads and cereals add im port ant vi tam ins and m inerals and

in crease starch and f iber. Rem em ber to t ake it easy o n f at and so diu m .

Serve breads and ro lls wit h li t t le added m argarin e or bu tt er. Six t o eleven servin gs

o f grain pr o du cts each day are recommended.



H U SH PUPPIES

2 cups corn m eal

2 tsp baking po wder

1 tsp salt

1 1/ 2 cups m ilk

1/ 2 cup water

1 large onion, chopped f ine

Thoro ughly m ix al l dry in gredient s. A dd the m i lk and water. W hen dou ghis o f an even co nsisten cy, st i r in t he cho pped o ni o n . A dd m o re m ilk i f n ecessary.

Shape do ugh in to 1 in ch bal ls. Drop in to preheated vegetable oi l and f ry th em

o n al l sides un ti l bro wn . Place on a paper to wel.

BLACK - EYED PEA CO RN BREA D

2 cu ps coo ked, black- eyed peas, m ashed sligh t ly

1/ 2 cup corn o i l

4 o z m o zzarella cheese, grat ed

2 lbs sausage, bro wn ed an d dr ain ed1 cup but term i lk

1 cup self- risin g cor n m eal

3 eggs

8 oz. cheddar cheese, grated

3/ 4 cup cream - sty le co rn

1 1/ 2 on ion , cho pped

1/ 2 tsp bakin g so da

M ix al l ingr edient s t o gether. Grease a 9 x 13 pan; po ur in gredient s in to pan.

Coo k 350 degrees for 4 5 m inu tes.

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C I N N A M O N O R A N G E BRA N M U FFI N S

2 cups bran flakes cereal

1 cup orange juice

1 egg, beaten

3 tb sp veget able o il

1 cup al l purpo se f lo ur

1/ 4 cup packed br o wn sugar

2 tsp baking po wder

11/ 2

t sp grou nd c innam on1/ 2 tsp bakin g so da

1/ 2 cup raisin s

12 m uf f in cups

Preheat o ven to 40 0 degrees. In a large bo wl, com bin e cereal, orange ju ice, egg,

and o i l . Let stand 5 m in ut es. In a separate bo wl, com bin e f lou r, bro wn sugar,

bakin g po wder, cinn am on , and bakin g so da. Com bine wet and dr y in gredient s.

Sti r in raisin s. Divide m ixtu re evenly am o ng greased m uf f in cups. Bake 15 t o 20

m inu tes o r un t i l t o o th pick in serted in cent er co m es o ut clean. M akes 12 m uff in s.

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POTATO CO RN BREA D

1 cup cor nm eal

1 1/ 4 cups water

1/ 3 cup coo king o i l

1/ 2 cup instant dry m i lk

2 t bsp sug ar

3 1/ 2 tsp bakin g pow der

1 cup in stant po tato f lakes

3/ 4 cup pow dered egg wit h 1/ 2 cup water (m ix together)1 cup f lo ur

M ix dry in gredient s to geth er. A dd egg m ixtu re, oi l , and w ater. M ix wel l .

Bake in greased pan at 375 degrees fo r 2 5 - 30 m in u t es. M akes 12 serv in gs.

CH EESY CO RN BREA D

1 cup cor nm eal

1 cup grat ed ch eese

1/ 2 tsp salt

1 cup m ilk

1 egg

1/ 4 cup sugar

1 cup f lo ur

1 cup cann ed corn , drained ( o pt io nal)

1/ 4 cup cho pped on ion ( opt io nal)

4 tsp baking powder

1/ 4 cup sho rtenin g

Com bin e al l in gredient s except cheese, corn and o ni o n and beat u nt i l fairly

sm o o th . A dd cheese, corn and o ni o n. Bake in greased 9” squ are pan at 42 5degrees fo r 20 - 25 m in ut es. M akes 12 servings.

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O A T BRA N M UFFIN

3/ 4 cup m i lk

1 egg

1/ 4 cup m o lasses

1 cup f lo ur

1/ 2 cup raisin s

3/ 4 cup bran f lakes


1 cup o at m eal1 tb sp bakin g po wder

Com bine m i lk and bran. A dd egg, o i l , and m olasses. Com bine dry ingredient s and

st i r in to bran m ixtu re un t i l m o istened. Fil l greased m uff in t in s 2 / 3 fu l l .

Bake at 40 0 degrees for 15 m inu tes o r u nt i l do ne. M akes 12 m uff in s.

BREA K FA ST M U FFI N S

2 cups f lo ur

1/ 2 cup brown sugar3 tsp baking po wder

1/ 2 tsp salt

1 cup m ilk

1 egg

3/ 4 cup r aisin s

4 t bsp but ter or m argarine, m el ted

2 t bsp oats

Preheat o ven t o 42 5 degrees. Grease m uf f in t in . Sif t to gether f lo ur, sugar, bakin g

po wder an d salt . A dd raisin s. In a separate bo wl, m ix m ilk , but ter and egg.

A dd f lour m ix ture and st i r in oats ( bat t er sho uld be lum py) . Fi l l m uf f in t ins 2 / 3

fu l l and bake 20 — 25 m inut es.

17



BA K E D FREN CH TOA ST

8 1/ 2 inch slices of white bread

5 eggs

1 1/ 2 cups who le mi lk

1/ 4 cup sugar

1/ 2 tsp cin nam o n sugar

Lightly grease a 13 x 9 x 2 inch baking pan. Cut each slice of bread into 2 even

str ips. A rrange bread str ips in pan. In large bo wl, m ix eggs, m ilk, 1/ 2 sugar, and

vani l la wi th an electr ic m ixer o n lo w speed u nt i l wel l - blended, abo ut 5 m inu tes.Po ur egg m ixtu re over bread str ips; co ver. Chi l l 4 to 24 ho ur s. Preheat o ven

to 425 degrees F. Bake until eggs are set and toast is l ightly browned,

abou t 30 to 40 m inut es. Serve with c inn am on sugar to pping.

H O W TO U SE CH EESE:

Yo u can u se cheese in a lo t o f w ays:

Slice an d u se in sandw iches o r h am bu rgers.

M ake cheese to ast fo r br eakf ast o r sn ack.

Eat wit h crackers fo r a sn ack.

Shr ed an d pu t o n salads o r co o ked vegetables, in scram bled eggs,o n to p o f casseroles o r t acos, or in so ups.

Grate and add t o biscuit do ugh o r sl ice an d place inside ho t biscuit s.

Cheese is go o d fo r yo u!

18



SA L A D S



BU TTERM ILK O R A N G E DRESSIN G

2 t bsp f lou r

1 1/ 2 tsp salt

3/ 4 tsp dry m ustard

2 t bsp sug ar

Cayenne Pepper

1 2 / 3 cups but termi lk

1 egg

1/ 2 cup orange juice1 tb sp lem o n ju ice

Com bin e f lou r, salt , dry m ustard, sugar, an d cayenn e pepper in t o p

o f do uble boi ler. A dd 3 tbsp of bu t t ermi lk and st i r u nt i l sm o o th . Beat egg wel l ,

and st i r in rem ainin g but term i lk and orange juice. Gradual ly st i r in to f lo ur

m ixtu re. Coo k in do uble boi ler, st i rr in g co nstant ly u nt i l th ickened.

Rem o ve fro m heat and st i r in lem o n j uice, th en chi l l . Serve on vegetables,

m ixed greens, or fru it salads.

2 0



A PPLE CR U N C H SA L A D

1 - 6 o z package st rawberry flavo red gelat in

1/ 4 t sp grou nd c innam on

1/ 2 cup f in ely cho pped celery

1/ 4 cup f in ely cho pped pecans

1 3/ 4 cups bo i l in g water

1 1/ 2 cups apple juice

1 cup peeled, fin ely cho pped apple

Disso lve gelat i n in bo i l in g water. St ir in apple juice and cinn am o n; chi l l

un t i l co nsisten cy of u nb eaten egg white. St i r in rem ain in g ingredient s.

Po ur in to an o i led, 8- in ch squ are dish; chi l l un t i l f i rm . Yield: 9 servings.

H O N E Y BEE A M BRO SIA

4 m ed ium oranges

1/ 2 cup orange juice

2 t bsp lem on ju ice

1 m edium banana

1/ 4 cup hon ey

1/ 4 cup f laked co con ut

Pare o ranges; cut cro sswise int o t hi n slices and pl ace in servin g bo wl. Peel banana;

cut th in sl ices in to bo wl wi th o ranges. To ss fru it s. Blend o range juice, ho ney and

lem o n juice; pour o ver f ru i ts. Sprinkle wi t h coco nu t . 4 to 6 servings.

21



TU N A PA STA SA L A D

2 cups m acaro ni , un coo ked

2 - 6 1/ 2 o z can s t un a, water- packed, drained

1/ 2 cup zucchini, cho pped

1/ 4 cup carrots, sliced

1/ 3 cup onions, diced

1/ 4 cup salad dr essin g, m ayo n n aise ty pe

Preparat io n t im e: 25 m inu tesCook ing t im e: 8 m inu tes

Coo k m acaro ni acco rding to package di rect ion s and drain.

W ash vegetables. Cho p zucchin i; slice carro t s in t o t hi n slices; dice o n io n s.

M ix m acaro ni , tu na, an d vegetables to gether in m ixin g bo wl. St i r in salad dressin g.

Chil l unt i l ready to serve.

M A C A R O N I SA L A D

12 o z elbo w m acaro ni , un coo ked

1/ 2 cup gr een pepper, cho pped

1/ 4 cup salad dressin g, m ayo n n aise- t ype

1/ 2 t sp pepper

1/ 4 tsp garlic powder

Preparat io n t im e: 15 m inu tes

Cook ing t im e: 8 t o 10 m inu tes

Coo k m acaro ni acco rding to package di rect ion s. Drain and coo l .

Co m bin e green pepper, salad dressin g, an d spices. A dd m acaron i and t o ss

l ight ly. Chi l l .

22



CH U N K Y CHICKEN SA L A D

1 coo ked, bo n eless chick en b reast half, cho pped

2 st alks celery, cho pped

3 tbsp m ayo nn aise

1/ 2 o nio n, f inely diced

2 dil l pickles, chopped

1/ 4 tsp garlic powder

salt and pepper t o t ast e

Com bine t he chicken, celery, m ayo nn aise, on ion , and pickle; m ix wel l .

Seaso n wit h t he garlic po wder, salt and pepper. Serve wit h let t uce o n fresh

crusty bread o r bun .

EGG SA L A D

4 hard coo ked eggs, cho pped

2 t sp f inely chopped green on io ns

1/ 3 cup grated carro ts

2 t sp m ustard1/ 4 cup m ayo nn aise

Com bin e ingredient s. Spread o n bread fo r sand wiches o r o n crackers.

23



CA R R OT SA L A D

4 carro ts

1 apple peeled, cored and shredded

1 tb sp lem o n ju ice

2 t bsp ho ney

1/ 4 cup blanched, sl ivered alm o nd s


In a bo wl, com bin e the carro ts, apple, lem o n ju ice, hon ey, alm o nd s, salt an dpepper. To ss an d chi ll b efor e servin g. M akes 6 - 8 ser vin gs.

CA RRO T A N D RA ISIN SA L A D

2 cups shredded carrots

1/ 2 cup d iced celery

1/ 2 cup raisin s

1/ 3 cup m ayo nn aise

1 t bsp dist i l led w hi t e vinegar

In a m ixin g bo wl, com bin e the carro ts, celery, raisin s, m ayo nn aise and vinegar.

M ix to gether and refrigerate un ti l chi l led. M akes 4 - 6 servin gs.

2 4



BEA N SA L A D

1/ 2 cup co ok ed kidney beans

1/ 2 cup Great N or th ern beans

1/ 2 cup radishes, sliced

1 / 4 cup sl iced green onions

2 t bsp lem on ju ice

1 clo ve garli c, m in ced

1 / 2

cup co o ked pint o b eans3 / 4 cup sliced celery

1 / 2 cup diced cucumber

1 / 4 cup salad o il

1 t bsp vin egar

1 / 2 tsp salt

Com bin e beans an d vegetables. Beat to gether o i l , lem o n jui ce, vinegar, garl ic, and

salt . Po ur dressin g o ver bean s and to ss to coat t ho ro ugh ly. Chi l l fo r 2 ho ur s. Serve.

2 5

Easy altern at ive for m issin g in gredien t s: In st ead o f 1 clo ve m in ced garlic,

use 1/ 4 tsp instant m in ced garl ic or 1/ 8 tsp garlic powder. Instead of 1/ 2 cu p

chopped on ion , use 2 t bsp instant m inced o nio n o r 1 tsp on ion powder.

Instead of 1 tbsp fresh herbs, use 1 tsp dried herbs. Instead of 1 cup chili sauce,

use 1 cup t o m at o sau ce plu s 1/ 2 cup sugar an d 2 t bsp vin egar. Inst ead o f 1 t bsp

corn starch, use 2 t bsp f lo ur. Instead o f 1 cup plain yo gur t, u se 1 cup bu tt erm ilk

( in baked i tem s) . Instead o f wh ole m i lk, use evaporated skim m i lk

( t his will also decrease fat ) .



M A IN D ISH ES



CRISPY O R A N G E CHICKEN

1 / 4 cup W IC l iquid eggs

1 tb sp W IC or ange ju ice, di lut ed

1 t o 2 t sp grated o range peel

1 / 8 tsp grou nd gin ger

3 cups W IC cereal, cru shed t o 1 1 / 2 cups

1 chicken ( 2 1/ 2 to 3 lbs) , cut in to servin g pieces and skin ned

2 t bsp m argarine

Preheat o ven to 375 degrees. In shal low dish, com bin e egg, orange ju ice, or ange

peel, an d gi n ger; add 1 / 4 tsp salt i f desired. Dip chicken in egg m ixtu re then r o l l

in cereal t o coat. Place chicken in sin gle layer o n rack in shal low bakin g pan.

Drizzle wi th m argarine. Bake 50 to 60 m inu tes o r un t i l m eat is no lon ger pink.

M akes six ser vin gs.

27

Low- fat sou l foo d coo kin g t ips: Co o k greens wi th f resh t urk ey partswit ho ut skin , n o t lard or fat back. M ash sweet po tato es wit h o range ju ice and

cinnam on . Leave out th e but t er. For biscui ts, use co rn o i l and skim m i lk,

in stead o f lard and regular m ilk . M ake m acaro ni and cheese wit h skim m ilk and

lo w- fat cheese. Fo r crispy f ish, ro l l in corn m eal. Fo r crispy chicken, rem o ve the

skin , then ro l l in b read crum bs. Bake instead o f fry in g.



SPA N ISH RICE W ITH GR O U N D BEEF

1 lb gro un d beef

1 m edium on ion , cho pped

1 sm all bell pepper, cho pped

2 st alk s celery, cho pped

1 - 15 o z can to m ato sauce

1 bay leaf ( o ptio n al)

1 / 2 cup r ice, un coo ked

3 / 4 cup water

Bro wn gro un d beef in large ski l l et. Drain o ff al l grease except 1 tb sp. A dd o ni o n,

bel l pepper, and celery and fr y fo r 5 m in ut es. A dd t o m ato sauce, bay leaf, rice,

and water. Cover and sim m er fo r 30 m in ut es. M akes 5 on e- cup servings.

2 8

*Lo w- Fat M eal Idea: Use grou nd tu rkey in stead o f gro un d beef . Chi ldren l ike i tbecau se it has a delicat e flavor an d i s easy t o chew. Yo u lik e it becau se it is lo win fat and calories.



SPIN A CH A N D BA C O N Q U I C H E

4 sl ices o f baco n o r tu rkey bacon

1 / 2 cup cho pped o nio n

2 cups (packed) chopped, fresh spinach*

1 1 / 4 cups shr edded m o zzarella cheese ( o t her ch eeses can be su bst it u t ed)

1 tbsp plus 1 tsp flour

1 / 8 t bsp b lack pepper

1 1 / 4 cups l iqu id eggs

1 cup evapo rated m ilk2 m edium baking po tato es, scrubb ed or 9 in ch pie shel l

1 t bsp Parm esan cheese

A rrange th e bacon sl ices in a large no n- st ick ski l let , and coo k for 2 m inu tes over

m edium heat .Turn and co ok for 2 o r 3 addi t io nal m inu tes, or un t i l cr isp and

brown. Transfer the bacon to paper towels and set aside to drain. Drain grease

fro m ski l l et. Place th e sam e ski l l et o ver m edium heat and add the o ni o n. Stir fry

for abou t 3 m inu tes o r un t i l t he onio n is cr isp- tender. A dd a l i t t le water

i f th e ski l let beco m es to o dry. A dd th e spinach, and st i r f r y fo r ano th er m inu te

o r 2 , or u n ti l th e spin ach is wi l t ed. Rem o ve ski l l et fro m th e heat and set aside

to coo l sl ight ly. Com bin e the cheese, f lo ur, and pepper in a large bow l and to ss

to m ix wel l . A dd th e eggs and evaporated m i lk and st i r t o m ix wel l .

St i r in th e spinach and o nio n. Crum ble the bacon and add to th e egg m ixtur e.

Set aside. Co at a 9- in ch deep pan wit h no n- st i ck co o kin g spray. Sl ice the u npeeled

po tato es 1/ 4 i nch t hick, and arrange the sl ices in a sin gle layer o ver the bo tt o m

and sides o f t he pan t o fo rm a crust ( i f u sin g a pie shel l , do n o t d o th is step) .

Po ur th e egg m ixtu re int o th e cru st and sprin kle wit h t he Parm esan cheese.

Bake unco vered at abou t 375 degrees for 4 5 to 50 m inu tes o r un t i l t he to p

is go lden br o wn an d a sharp kn ife is in serted in th e cent er and com es o ut clean .

Rem o ve th e dish f ro m th e oven and let si t fo r 10 m inu tes befo re cut t ing

in t o wedges an d servin g. M akes 6 servin gs.

*Can use fro zen , cho pped spin ach

2 9



O PEN - FACED PI Z Z A O M ELET

14 oz. pasteurized egg product

1 cup m ilk

1 cup pizza sauce

1 cup bro cco l i f lo rets, frozen*

4 slices A m erican cheese

salt an d pepper to t ast e

vegetabl e spray as n eeded

Defro st b ro cco l i an d drain. H eat ski l l et o ver m o derate high heat; spray

wit h vegetable spray. W isk t o gether m ilk and eggs. Sti r egg m ixtu re int o ho t ski l l et,

st ir rin g con st ant ly, un t i l h alf set. Reduce heat. Spread eggs f lat o n bo tt o m

of pan. Spread pizza sauce evenly over top of eggs and sprinkle with broccoli.

To p wit h cheese and cover wit h l id. Coo k o n lo w u nt i l eggs are set and cheese

is m elted. Cut wit h pi zza wh eel in t o pizza shaped slices.

*Yo u can use diced m eat s o r o t her vegetables.

MEXICAN

CA SSERO LE

1 lb gro un d beef

1 can ro tel to m ato es

1 can cream o f chicken so up

1 can ran ch sty le beans (i f y o u real ly l ike spice, tr y w it h jalapeno )

2 cups grated cheddar cheese

1 sm all package to rt i l las, cut in strips ( corn o r f lo ur )

Bro wn gro un d beef and dr ain fat .

Preheat o ven t o 350 degrees. Grease an 11” X 17” bakin g dish o r u se no n - st ick

spray. Layer t he dish wit h th e to rt i l las. A dd t he beef, beans, to m ato es an dchicken so up. Spread cheese over th e to p. Cover wit h alum in um fo i l and bake

un t i l ho t and bubb l y, abou t 30 — 40 m inu tes.

30



LOU I SI A N A W H ITE O R RED BE A N S W I T H H A M

1 lb dried whit e o r kid ney beans

1 cup chopped o nio n

1/ 2 cup cho pped b el l peppers

1 cup sl iced green o ni o ns

6 - 3” sausage lin ks

black pepper

1/ 2 cup vegetable sho rt enin g

1 cup ch o pped celery

1/ 4 cup diced garlic

2 cups diced, sm o ked h am

1/ 2 cup ch o pped parsley

1/ 2 tsp salt

The coo kin g t im e of whi t e and red beans wi l l be cut abo ut 1/ 3 i f t he beans are

so aked o vernight in cold w ater. This wi l l h elp so ft en th e ou ter shel l . In a 4 qu art

sauce pan, heat o i l o ver m edium - high heat. A dd o ni o ns, celery, bel l peppers, garl ic,

1 cup o f green o ni o n s and sm o ked ham . Saut e 3 – 5 m in ut es o r un ti l vegetables

are wilt ed. A dd sau sage an d beans. Blend w ell wit h vegetables and co o k fo r 2 – 3

m inu tes. A dd eno ugh cold water t o cover beans by approxim ately 2 inches.

Bring t o a rol l in g bo i l and al low t o co ok 30 m inu tes, st i rr in g occasion al ly

to avoid scorching. Reduce heat to sim m er and coo k approxim ately 1 ho ur o r

un t i l b eans are tender. St i r f ro m t im e to t im e as beans wi l l set t le to th e bot to m

of th e po t as th ey co ok . A dd cho pped parsley and addi t ion al cup o f green o nio ns.

Seaso n t o t ast e usin g salt , pepper and o t her spices, if desired. U sin g m etal spo o n ,

m ash approxim ately 1/ 3 o f t he beans again st t he side of t he pot to m ake th e dish

cream y. On ce bean s are t ender and cream y, th ey are ready t o serve.

In o rder fo r th e m axim um f lavor t o develo p, this dish sho uld be co o ked on e day

before it is to be served. Serves 8.Fo r Lo w- Fat dish, see page 33

32



LO W - FA T LOU I SI A N A W H ITE O R RED BE A N S W I T H H A M

Subst i t ut e the fol lo wing:

1/ 4 cup o i l fo r 1/ 2 cup vegetable sho rt enin g

6 - 3” l in ks sm o ked sausages o r 6 - 3” l in ks lo w- fat, A nd o ui l le sausages

salt su bst it ut e for salt

M ix t he sam e as recipe o n page 32.

POTATO - H A M SCALLOP

6 m edium - sized red pot ato es

1 1/ 2 cups f in ely cho pped, co o ked ham

3/ 4 cup cho pped o nio n

1 cup instant n o nfat dry m i lk

3 tbsp f lo ur

1 tsp salt

1/ 8 t sp pepper

1/ 4 cup cold water1 3/ 4 cups bo i l in g water

2 t bsp but ter

Preheat o ven t o 350 degrees F. Pare and t hi n ly slice po t at o es. Place half

of pot ato es in but tered 2 - quart rectangular bakin g dish. Sprinkle hal f of th e ham

and o nio n o ver po tatoes; repeat . Com bine dry m i lk, f lo ur, sal t and pepper;

st i r in cold water to form a sm o o th paste. A dd but ter to bo i l ing water; st i r u nt i l

m elted. Gradual ly st i r bo i l ing w ater m ixtur e into paste. Po ur over pot ato

m ixtu re. Bake 70 to 75 m in ut es. M akes 6 servings.

33



BAKED M A CA RO N I A N D CH EESE

1 - 12 o z package m acaron i

1 egg

2 cups m i lk

2 t bsp but ter, m el ted

2 1/ 2 cups shr edded Cheddar cheese

salt an d pepper to t ast e

Preheat o ven t o 350 degrees F. Lightl y gr ease a 2- qu art bakin g dish.In a large pot o f sal ted water, l ight ly bo i l th e m acaro ni fo r abo ut 5 m inu tes

un t i l hal f - coo ked. W hisk t he egg and m i lk to geth er in a large cup. A dd but ter

and cheese to th e egg and m ilk . St i r wel l . Place the l ight ly co o ked m acaro ni

in th e prepared baking d ish. Po ur th e egg and cheese l iquid o ver the m acaro n i,

sprin kle wit h salt and pepper, an d st i r wel l . Press th e m ixtu re evenl y aro un d

the bak ing d ish. Bake uncovered, for abou t 30 to 40 m inut es, or u nt i l the to p

is bro wn.

*LO W - FA T M EA L IDEA : Fresh sl iced t o m ato es and a servin g o f t ur n ip green s

m ake a tasty and h eal th y com plem ent to oven f r ied chickeno r m acaro ni and cheese.

**BA L A N C I N G A CT : Balan ce high fat m ain dishes wit h lo w o r n o fat side dishes.

A garden salad wit h n o - fat dr essin g, crispy crackers, fresh

fru it and a cold glass o f fru it jui ce m ixed with gin ger ale balances

a h igh fat m ain d ish fo r a low fat m eal . I t ’s m - m - m goo d!

34



CR E A M Y TU N A N O O D L E CA SSERO LE

6 oz ( 3 cups) m edium egg noo dles

2 6- 7 o z. cans of tu na, drain ed

1 can evapo rated m ilk

1 can cream o f m ushro om so up

1 can cream o f celery so u p

1 can sliced carrots, drained

1 can green peas, dr ained

salt and pepper t o t ast e6 slices A m erican cheese

Coo k n o o dles acco rdin g to package direct io ns; rinse, and drain.

In large sauce pan, h eat evapo rated m ilk. M ix in so ups and pepper. Fo ld in tu na,

vegetables and noodles. Place in greased casserole dish. Top with cheese.

Bake at 375 degrees for 17 - 20 m inu tes o r un t i l h o t and bu bbly.

BREA K FA ST CA SSERO LE

6 slices bread

6 eggs beaten

2 cups m i lk ( low fat o r whole)

1 lb sausage

1 1/ 2 cup shr edded ch eese

1 tsp salt

But t er br ead li ght ly and pl ace in a greased 9 x 13 pan and set aside.

Brown sausage and drain. Sprinkle sausage on bread, put cheese over sausage.

Com bin e eggs, m ilk and salt ; pou r o ver cheese. Cover and chi l l o vernight .

Rem o ve f rom refr igerato r 15 m inu tes befo re bakin g. Bake at 350 degreesfo r 4 5 m in ut es o r un ti l set. Serves 8.

35



PO RK CH O P S W I T H A M BER RICE

6 pork cho ps ( 3/ 4 i nch th ick)

1 1/ 3 cups packaged, pre- coo ked r ice

1 can co n densed, chick en- rice so u p

salt and pepper

1 cup orange juice

H eat o ven t o 350 degrees. Bro wn po rk cho ps in heavy ski l l et; seaso n wit h salt

and pepper. Place rice in 12 x 10 x 2 in ch bakin g dish, po ur o range juice over

rice. Po ur chicken rice so up o ver al l . Cover and bake for 4 5 m inu tes.U nco ver and bake 10 m in ut es lo n ger. M akes six servings.

BAKED CHICKEN A N D RICE

2 ( 10 .75 oz) cans condensed, cream o f m ushro o m sou p

2 1/ 2 cups m ilk

1 1/ 2 cups uncooked, white rice

2 ( 4.5 oz) cans sl iced m ushro o m s

2 ( 1 oz) packages dry o nio n so up m ix

4 boneless chicken breasts, halved

Preheat o ven t o 350 degrees F. M ix cream o f m ushro o m sou p wi th m i lk.

Reserve 1 cup of m ixtu re. Com bine rem ainin g m ixture wi t h r ice, undrained

m ushro o m s and 1 envelope of dry o nio n sou p m ix. Spoo n r ice m ixtur e

in to a 9 x 13 inch baking dish. A rrange chicken pieces o n to p. Po ur reserved so up

m ixtu re o ver chicken and sprink le wi th o th er envelope o f on io n so up m ix.

Cover t ight ly wi t h alum inu m foi l and bake in preheated oven for 1 ho ur.

Remo ve cover and bake for an addi t io nal 15 m inu tes. Let coo l 10 m inu tes

and serve.

36



EA SY LA SA G N A

2 lb s grou nd beef

1 1/ 2 cup water

1 box lasagna no o dles ( do no t coo k)

8 o z. M o zzarella cheese (g rated)

8 o z. yel low cheese sl ices ( A m erican)

1 1/ 2 cup chopped o nio n

1 (32 oz.) jar of spaghetti sauce

1/ 2 cup Parm esan ch eese1 clove garlic, crushed

Brown beef and drain. A dd garl ic, on io n, spaghett i sauce, and water. Put layer

o f sauce in bo tt o m o f 9 x 13 inch pan, layer un coo ked no o dles and th en cheeses.

Co n t in u e un t il all sauce is used. Sprin kl e with Parm esan ch eese. Co ver ti ght ly

wit h fo i l and bake for 1 ho ur at 350 degrees. Let stand t en m in ut es before serving.

M EXICAN BEA N SO U P

1 1/ 2 cups dri ed pin t o bean s, cleaned and soaked

1 can ( 14 1/ 4 o z) chicken o r vegetable bro th2 1/ 2 cups water


1 m ediu m carro t , peeled, halved, an d sliced

6 oz diced ham

1 t bsp cho pped jalapeno pepper

2 1/ 2 tsp chi l i po wder

1 tsp grou nd cum in

Com bine al l of t he ingredients in a 3- quart pot and brin g to a bo i l over high

heat. Redu ce th e heat to lo w, cover, and sim m er, st ir rin g o ccasio nal ly, for abo ut 2

ho urs, or u nt i l th e beans are so f t and th e l iquid is th ick. A dd a l i t t le m or e water

durin g coo kin g i f the so up begins to dry o ut . Ladle th e so up int o in dividual

serving b o wls, and serve ho t. Go o d wit h co rn bread o r served over rice.

37



TU N A PATTIES

2 cans ( 6 oz) tu na f ish, drained

1/ 4 cup onion, chopped

1/ 4 cup b ell pepper, cho pped

1 slice stale bread, cubed

1/ 4 cup dry o atm eal

1/ 2 cup l iquid eggs


cajun o r bay seaso nin g t o taste ( o pt io nal)1/ 4 cup celery, cho pped ( opt ion al)

M ix al l ingredient s int o bo wl un t i l evenly m ixed. Fo rm m ixtu re int o pat t ies.

Coo k in ski l let sprayed wi th no n- st ick spray ( for lo wer calo r ie pat t ies) o r wi t h

abou t 1/ 4 inch cook ing o i l in t he bot to m of t he sk i l let . Turn o nce to brown

o n bo th sides. ( Tur n careful ly as th e tu na patt ies m ay fal l apart easi ly) .

Serves 4 ( 3 oz por t io ns).

GRILLED PE A N U T BUTTER & BA N A N A SA N D W I C H

2 slices bread

1 ban ana

2 - 3 tbsp peanu t bu t t er

margarine

Place peeled banana in b o wl o r plate an d m ash w it h fo rk . Spread m ashed ban an a

o n o ne piece o f bread. Spread 2 - 3 tbsp peanu t b ut ter o n t he ot her piece

o f br ead. Put sand wich t o gether. Spread m argarine o n o ut side o f san dwich.

H eat ski l let o n m edium heat . Gri l l each side of sandwich u nt i l go lden bro wn.

Serve hot.

38



H OPPIN ’ JO H N W ITH CO RN M U FFI N S

1 pouch ( 6.5 oz) go lden corn bread and m uf f in m ix

1 egg

1 m edium o nio n, co ursely cho pped ( 1/ 2 cup)

2 m edium to m ato es, cho pped ( 1 1/ 2 cups)

1/ 3 cup m i lk

2 t bsp m argarine, m elted

1 m edium bel l pepper, cou rsely cho pped ( 1 cup)

2 cloves, f in ely cho pped

1 tsp red pepper sauce

1 can ( 15- 16 oz) black- eyed peas, u n drain ed

Prepare and bake co rn m uf f in s as directed on package, usin g m ilk , m argarine an d

egg; keep warm . W hile m uf f in s are bakin g, spray 2 - qu art saucepan wi th co o kin g

spray; heat o ver m edium heat. Co o k b el l pepper, on io n and garl ic in saucepan

abo ut 5 m inu tes, st i rr in g f requent ly, un t i l o nio n is tender. St i r in remaining

ingredient s. Heat t o b o i l ing, reduce heat t o m edium . Co ver and co ok 5 m inu tes;

rem o ve fro m heat. Let stand co vered 5 m in ut es. Spl i t each m uf f in in h alf , and

place o n din n er plate. Spo o n black- eyed pea m ixtu re o ver m uf f in s.

Preparati o n: 15 m in ut es;

Coo k: 15 m in ut es; Stand: 5 m in ut es. 6 servings.

*LO W - FA T M EA L IDEA : Spread diet m argarine th in ly o n sl iced It al ian ( o r regular)

bread, and sprin kle wit h garl ic po wder, o r m in ced, fresh garl ic.

Serve wit h a big, fresh garden salad an d n o - fat dressin g fo r a low - fat It alian feast .

39



CH I L I FO R A LL

1 lb red beans

*1 lb gro un d beef ( can u se gro un d pork , chicken, o r tu rkey)

3 clo ves garlic

1/ 2 cup b ell pepper, cho pped


1 stalk celery, chopped

2 tsp Tony Chachere seasoning (or cajun seasoning)

1/ 2 tsp cum in1 tsp oregano

3 tsp chi l i po wder

1 t sp papri ka

3 tb sp chi l i sauce or ketchu p

1 t sp cru shed red pepper

8 cups water

So ak red beans acco rdin g t o package. Bro wn gro un d beef in ski l l et; drain

excess fat. Com bin e al l in gredient s in a cro ck pot . Sim m er on lo w fo r 3 ho urs.

Sti r o ccasio nal ly to prevent scorchin g. Serving t i ps: to p wit h cheese and / o rso ur cream .

*Vegetarian versio n: u se on ly 1 lb r ed beans and no m eat.

* LO W - FA T M EA L IDEA : Serve with green beans and ho t coo ked rice.

W ho le wheat t oast wi th a big glass o f cold skim m i lk com pletes th e m eal .

4 0



GO O D O LD PA RTY M IX

6 tbsp bu t t er

1 t sp seaso n salt

2 1/ 2 t sp so y sauce

1/ 4 t sp on ion powder

2 cu ps corn chex

2 cups rice chex

2 cups wheat chex

1 cup pretzel st icks1 cup salted n ut s ( any kin d)

M elt bu tt er and add so y sauce. M ix al l chex in cake pan wit h pretzels and n ut s.

Bake at 30 0 degrees.

SLOPPY JO E’S

3 lb grou nd beef


1 cup celery, cho pped

1 can t o m ato so up, un di lut ed

1 cup k etchup

1 tsp salt

1/ 8 t sp pepper

Brow n m eat , on io n s, an d celery in a large ski l let . Drain o ff excess grease.

St ir in so up, ketchu p, salt , and pepper. Sim m er 30 m in ut es. Serve on ham bu rger

bu n s wit h a sl ice o f cheese and / o r yo ur f avo ri t e pickle.

This recipe freezes well . Great fo r days when yo u d o n’t have t i m e to coo k.O ld bu tt er tu bs o r so ur cream con tainers m ake excel lent f reezer con tainers

when washed out.

4 1



M EA T LO A F

M eat m ixtu re :

1/ 2 cup W IC eggs o r 2 eggs, beat en

3/ 4 cup m i lk

2 / 3 cup dry o atm eal or bread crum bs

2 t bsp grated on io n

1 tsp salt

dash pepper1 1/ 2 lb grou nd beef

Sau ce fo r t o p:

1/ 4 cup ketchu p

2 t bsp bro wn sugar

1 tsp dr y m ustard

1/ 4 t sp nut m eg

Com bine al l ingredient s for m eat m ixtu re in a bowl . Put m eat m ixtu re in a loaf

dish. Bake at 350 degrees fo r 1 ho ur. M ix sauce for to p wh ile m eat lo af is bakin g.W hen m eat lo af is don e, take ou t and put sauce o n t o p. Coo k fo r 15 m inu tes.

( Left o vers m ake great m eat lo af san dwiches)

42



BA K E D M U SH RO O M TH I G H S

Prep Tim e: 15 m in ut es

Cook Tim e: 45 m inu tes

M akes 4 servings

8 chicken th ighs

1 ( 10 .75 oz) can co ndensed cream o f m ushro om so up

1 ( 10 .75 oz) can evapo rated m ilk

1 tsp dried parsley1/ 2 t sp on ion powder

1 cup dry bread crum bs

2 t bsp m elted but ter

1 tsp cornstarch

Preheat oven t o 350 degrees F. In a m edium bo wl, co m bine th e so up, m i lk,

parsley and o nio n po wder. M ix well . Place bread cru m bs in a shal low dish

o r bo wl ; dip chicken t highs in so up m ixtur e, then in crum bs, and place coated

pieces in a l ight l y gr eased 9 x 13 in ch bakin g dish. Drizzle with m elted bu tt er and

bake at 350 degrees F for 4 5 m in ut es, or u nt i l chicken is ni cely br o wn ed andcoo ked thro ugh ( juices run clear) . M eanwh i le, place rem ainin g so up m ixtu re

in a sm all saucepan o ver low h eat. St ir corn starch t o th icken, and coo k o ver low

heat un ti l h eated t hro ugh . U se th is as a sauce when chicken is don e.

4 3



SN A C K S & DESSERTS



PE A N U T BUTTER COOK I E S

2 cu ps al l- purpo se f lou r, si f t ed


1/ 2 tsp bakin g pow der

1/ 4 tsp salt

1/ 2 cup m argarine

1/ 2 cup peanu t bu t t er

1/ 2 cup brown sugar, packed well

1/ 4 cup l iquid eggs1/ 4 cup orange juice

Sift f lo ur, bakin g po wder, baking so da and salt . Beat m argarine, pean ut bu tt er

and bro wn sugar in a large bowl u nt i l f luf fy. Beat in egg. St i r in f lo ur m ixtur e

al ternately wi t h o range juice, blendin g wel l to m ake a st i f f do ugh. Chi l l .

Preheat o ven t o 375 degrees. Shape do u gh, a t easpo o n at a tim e, in t o balls.

Place 3 inch es apart o n an u n greased coo ki e sheet. Flatt en cri ss- cro ss fashi o n

wi th a fork. Bake for 11- 12 m inu tes o r u nt i l go lden. M akes 5 do zen coo kies.

A PPLE BETTY

4 cups sliced pared t art apples o r 1 ( 1lb 2 o z) can pie- sliced apples, drained

1/ 2 t sp groun d cinn am on

1/ 2 cup bu t t er

1/ 4 cup o range juice

1 cup sugar

3/ 4 cup al l- purpo se f lo ur, si f ted

1/ 4 t sp g round n u tm eg

M o un d apples in b ut tered 9 inch pie plate; sprin kle wit h o range ju ice.

Com bin e sugar, f lo ur, spices, and a dash o f salt ; cut in bu tt er t i l l m ixtu reis crum bly ; sprin kl e o ver apples. Bake at 375 degrees fo r 4 5 m in u t es u n t il apples

are ten der and t o ppin g is crisp. Serve warm . Serves 6.

4 5



PU M P K I N SPICE COOK I E S

8 o z can pum pkin1/ 2 cup l iquid eggs2 tsp baking powder (unsalted)2 oz m argarine ( un sal ted)3/ 4 cup raisins1 1/ 2 cups o range juice1 1/ 2 cups al l pu rpo se f lo ur

1/ 2 cup brown sugar1 t sp pum pki n pi e spice

In a large bowl, si f t th e f lou r and th e bakin g powder t ogether. Cut m argarine

int o t he f lour m ixtu re and blend in t he orange juice. M ix the brown sugar

and t he l iquid eggs t o gether. A dd t o th e batt er. St i r in pu m pkin pie spice and

raisin s. M ix well . Dro p ro un ded teaspo o n s o n to un greased co o kie sheet.

Place in a 40 0 degree preheated o ven. Bake fo r 15- 18 m in ut es.

M akes 18 co o ki es.

N UGGETS

1 cup cereal ( exam ple- Cheerio s)1/ 4 cup sunflower seeds1 tbsp honey1/ 4 cup raisins6 tb sp peanu t but ter1 tbsp no n- fat dry m i lk

M ix al l in gredient s in a foo d pro cesso r un ti l b lended. Roll in to bal ls,abou t 1 1/ 2 “ diam eter each. Co ver and ref r igerate fo r 2 5- 30 m inu tes.M akes 18 servin gs.

4 6



O R A N G E CRISPS

1/ 2 cup sho rtenin g1/ 2 cup granulated sugar1/ 2 cup bro wn sugar ( packed)1 tbsp orange juice2 1/ 2 cups f lo ur*1/ 4 tsp salt1/ 2 cup but ter o r m argarine, so f t ened

1 - 2 t sp grated o range peels1 egg1/ 4 tsp bakin g so da

H eat o ven to 375 degrees. Cream sho rt enin g, but ter an d sugars.Blend in rem ain in g ingr edien ts. Fi l l coo kie press wit h 1/ 4 of do ugh at a t im e;fo rm desired shapes o n un greased bakin g sheet . Bake 10 - 12 m in ut es o r u n ti ll ight bro wn o n edges. M akes 6 dozen 2 inch coo kies.

*If usin g self- risin g f lo ur, om it soda and salt .

Variat i o n: Lem o n Crisps: Sub sti tu te 1 - 2 t sp grated lem o n peel and 1 tb sp lem o n

ju ice fo r t he o ran ge peel and ju ice.

EA SY FRUIT COBBLER

4 o z but ter or m argarine ( 1 st ick)1 cup sugar1 cup f lo ur1 tsp baking powder3/ 4 cup m i lk1 can f ru it pie f i l l in g

M elt bu t t er in 8 x 8 x 2 in ch pan. M ix al l ot her ingredient s except f ru i t pie f i l l ingin separate bo wl . Po ur th is o ver t he but ter. A dd f ru i t pie f rui t f i l l ing last .Bake at 350 degrees for 45 t o 60 m inu tes o r un t i l crust is golden bro wn.Serves 8.

4 7



RICE CU STA RD

8 eggs o r 1 1/ 2 cups l iqu id eggs1 cup sugar1- 2 t sp groun d cinn am on1/ 2 tsp salt2 t bsp sweet bu tt er o r m argarine, m elted3 cups m ilk2 t sp vanill a ext ract

1/ 2 t sp g round n u tm eg5 cups coo ked rice1 cup raisin s ( o ptio nal)

Preheat o ven t o 350 degrees. But t er 2 qu art cassero le. Beat eggs wit h m ilk , sug ar,

vani l la extract, cinn am o n, n ut m eg, and salt . St i r in rice, but ter and raisins.

Po u r in t o prepared cassero le; set pan in 1 1/ 2 in ch bo i l in g water. Bake un covered

20 m inut es; st i r , then bake 50 to 60 m inut es lon ger un t i l f i rm in cent er .

Serves 6- 8.

4 8

*Sm art er snack: Fo r a co o l and refreshin g sum m er treat, t ry freezing fr uit s

like grapes, berries,bananas or peach slices. Chop or slice fruit if necessary

and lay t he pieces o n a co o kie sheet so th ey’ l l f reeze in dividu al ly.

Transfer frozen fru it s to airt ight con tainers and k eep th em sto red

in the freezer.



LOU I SI A N A CREA M PRA LIN ES

1 lb ( 2 cups f irm ly packed) b ro wn sugar1 tb sp bu tt er1/ 8 tsp salt3/ 4 cup evapo rated m ilk2 cups pecan halves

M ix sugar, salt , evapo rated m ilk and b ut ter in 2 - qu art saucepan. Coo k and st i r

o ver lo w heat u nt i l sugar disso lves. A dd pecans. Co o k o ver m edium heat t o so ftbal l state, st i rrin g con stant ly. Rem o ve from heat. Co o l 5 m in ut es. Sti r rapidly

un t i l m ixture begins to th icken and coat pecans l ight ly. Drop qu ickly

f rom a teaspoo n o n t o a lum inum fo i l or l ight ly but t ered bak ing sheet .

Coo l u nt i l set . M akes 3 dozen.

N o te: I f m ixtu re st i f fens an d lo ses shin e, st ir in a few dro ps o f ho t w ater

unti l correct consistency.

SN A C K - A - DOODLES

3 cu ps Life cereal2 cups Tast eeos cereal2 cups pretzel st icks1 cup raisin s2 cu ps ho ney ro asted peanu ts

Com bin e al l in gredient s and enjo y. M akes 10 – 1 cup servings.

4 9



CA R A M E L CR U N C H BA RS

32 caram els2 / 3 cup evapo rated m ilk1/ 2 cup packed br o wn sugar1/ 4 tsp salt1 cup sem i- sweet cho co lat e pieces1 cup f lo ur3/ 4 cup uncoo ked oats

M elt caram els wit h evapo rated m ilk in heavy saucepan o ver lo w heat. St i r t o gether

f lo ur, oats, sugar, baking so da and salt . Cut i n bu tt er un ti l m ixtu re resem bles

coarse cru m bs. Reserve 1 cup. Press rem ain in g crum b m ixtu re on bo tt o m

o f greased 13 x 9 in ch baki n g pan. Bake at 350 degrees fo r 12 m in u t es.

Sprin kl e cho co lat e pieces o ver baked crust . Spread caram el m ixt ur e evenly o ver

cho colate pieces. Sprin kle reserved cru m b m ixtu re over to p. Bake 20 m in ut es

lon ger. Remo ve f ro m o ven. Chi l l unt i l coo led, abo ut 2 ho urs. Cut in to bars.

M akes 2 4 b ars.

PE A N U T BUTTER CRU N CH I ES

3 cups sugar1 1/ 2 cups dark corn syru p3 cups pean ut bu tt er15 cu ps cor n flakes

Com bine sugar and syru p; br ing to a bo i l st i rr in g con stant ly.

Remo ve f ro m heat . A dd peanu t b ut ter and co rnf lakes. M ix wel l .

Spread m ixtu re o n to a greased coo kie sheet. Cu t int o squ ares.

50



FROZEN PE A N U T BUTTER PIE

1 cup cream y peanu t b ut ter1 - 8 o z package cream cheese, so ft ened1/ 3 cup sugar1/ 2 cup m i lk1 1/ 2 cups th awed whipped to pping1 prepared graham cracker cru m b crust ( 6 in o r 9 in )

Beat pean ut bu tt er, cream cheese and sugar in sm all bo wl w it h electr ic m ixero n low speed un t i l wel l blended. Gradual ly beat in m i lk. St i r in whipped t oppin g

gent ly. Spoo n int o crust .

PE A N U T BUTTER RA ISIN COOK I E S

4 cups al l - purpo se f lou r

3/ 4 cup non- fat d ry m i l k2 2 / 3 tsp bakin g pow der1 tb sp cinn am o n

1 1/ 2 tsp salt2 cups raisins, chopped1 cup sho rt enin g so ft ened2 1/ 2 cups sugar1 1/ 4 cup peanu t bu t t er3/ 4 cup l iquid eggs1 1/ 3 tb sp vani l la

M ix dry in gredient s except sugar. M ix in raisin s. M ix sho rt enin g, sugar and pean ut

but ter un t i l wel l blended. A dd eggs and m ix wel l . A dd hal f of dr y in gredient s and

l iqu ids to peanu t but t er m ix ture. M ix wel l . A dd th e rem ain ing dry ingredient s

and l iquids. M ix wel l . Dro p ro un ded tsp o f do ugh o nt o greased pans.

Press each coo kie f lat. Bake at 375 degrees fo r 12 m in ut es o r u nt i l go lden b ro wn .

Recipe m ay be halved. M akes 116 coo k ies.

51



O R A N G E M A L L OW

32 large m arshm allo ws o r 3 cups m in iatu re m arshm allo ws1 cup chi l led whipping cream o r 1 envelo pe (abou t 2 o z) dessert to pping m ix1 tsp grated orange peel2 / 3 cup orange juice

Stir to gether m arshm allo ws, or an ge peel, and jui ce in saucepan. Co o k o ver

m edium heat , st i rr in g con stant ly, un t i l m arshm al low s are m elted. Chi l l u nt i l

th ickened. In chi l l ed bo wl, beat cream un ti l st i f f . ( I f usin g dessert to pping m ix,prepare as directed on package.) Blend in m arshm allo w m ixtu re.

Po ur in to 8 x 8 x 2 in ch squ are pan. Freeze abo ut 4 h o ur s o r un ti l f i rm . Serves 9.

N O BA K E CH O C O L A T E O A T M E A L COOK I E S

1 st ick m argarin e1/ 2 cup m i lk2 cups su gar1 cup cho colate chips

3- 4 tbsp peanu t bu t t er , ( opt io nal)3 cups o at m eal1 tsp vanilla extract

Place cho colate chips, peanu t bu tt er ( i f u sed) , oatm eal and vani l la in a large

m ixin g bo wl. Co m bin e th e m argarin e, m ilk , and sugar in a saucepan;

br ing to a ro l l ing bo i l . Boi l for 1 m inut e. Com bine the ho t m ix ture

wi th th e oatm eal m ixture; st i r wel l. Drop by spoo nfu ls on to wax paper.

52



PEACH CA K E

2 1/ 4 cups (29 oz can) canned peaches, drained and chopped1/ 2 cup sugar1 cup f lo ur1 egg1 t sp bakin g so da2 tb sp vegetable oi l1 tsp vanilla

2 t bsp bro wn sugar, f i rm ly packed2 t sp whole m i lk

Preheat o ven t o 350 degrees. Light ly grease 8 x 8 in ch pan. Spread peaches

in bakin g pan. M ix rem ainin g ingredient s, except br o wn sugar and m i lk,

to geth er in m ixing bo wl ; spread o ver t op o f peaches. Bake un t i l to o th pick

inserted int o cake com es o ut clean, abo ut 30 to 35 m inu tes.

Fo r to pping, com bine brown sugar and m i lk in sm al l bowl .

Drizzle m ixture o n t o p of cake; return cake to o ven, and b ake

for 2 – 3 m inu tes. Cut int o 8 pieces.

O R A N G E GELATIN SA L A D

3 1/ 4 oz packages gelatin

2 1/ 4 cups col d water

3/ 4 cup orange juice concentrate


Cook ing t im e: 3 - 4 m inu tes

Place water in a saucepan; sprin kl e gelatin o ver water. Let st and 2 m in ut es.

H eat gelat in m ixtu re un t i l i t d isso lves ( m ixtu re wi l l be clear) , abo ut 3 - 4 m inu tes.Remo ve f ro m heat ; add o range juice con cent rate and m ix. Pou r int o 9 x 9 inch

pan and refr igerate un t i l f i rm , abo ut 2 to 3 ho urs. Cut int o 1 inch squares.

53



O LD - FA SH IO N ED BREA D PU D DIN G

2 cups m i lk

3 eggs, beaten

1/ 3 cup sugar

1/ 2 tsp salt

1/ 2 t sp vani lla extr act

4 slices wh it e bread, wit h cru st

1 tsp cinn am o n

dash n ut m eg

1/ 2 cup raisins (optional)

H eat m i lk o ver low heat u nt i l hot , but n ot bo i l ing. In a bowl , com bine eggs,

sug ar an d salt; st ir w ell. Gradually stir abo ut 1/ 4 of t he ho t m i l k i n to t he egg

m ixtu re. A dd rem ain in g m ilk, st ir rin g con stant ly. St ir in vani l la. Place bread

sl ices in bu tt ered bakin g dish ( abo ut 2- qu art size) . Sprin kle raisin s, ( i f u sed)

over bread. Pou r th e mi lk m ix ture over bread. Com bine cinn am on and n ut m eg

and sprinkle o ver t he puddin g m ixtur e. Bake un covered, at 30 0 degrees

for abou t 50 m inu tes, o r un t i l a kni fe inserted in t he cent er co m es o ut clean.

Serves 6.

54



N O BA K E CH ERRY CH EESE SQ UA RES

1 1/ 4 cup but ter or m argarine, m elted1 8 o z package cream cheese, so f t ened1 cup co n fectio n er’s sug ar1/ 2 t sp vani lla extract1 cup wh ipping cream , chi l led1 can cherry pie f i l l in g

Com bine graham cracker crum bs and m el ted bu t t er and press int o an 8 x 8 inchpan o r glass dish; chil l. Beat t he cream cheese un t il f lu ff y; add co n fectio n er’s sug ar

and vani l la and beat un t i l sm o ot h. W hip cream and fold int o th e cream cheese

m ixtu re. Spread o n chi l led graham cracker cru st and spo o n cherry pie f i l l ing o ver

al l . Cover wit h w ax paper and pu t in freezer. Before fro zen , cut in to squ ares; retu rn

to f reezer. Rem o ve who le dish o r in dividual squares f ro m f reezer 25 t o 30 m inu tes

before serving. M ay sto re in refrigerato r.

RA ISIN PE A N U T BA RS

2 tbsp m argarine1/ 2 cup sugar1/ 4 cup hon ey2 cups co rn flakes cereal1 cup raisin s1/ 3 cup cho pped, un salt ed peanu tsvegetable coo kin g spray

In m edium - sized sauce pan, com bin e m argarin e, sugar, and h o ney. Brin g to bo i l

o ver m edium heat, st ir rin g co nstant ly. Redu ce heat and sim m er 3 m in ut es, st ir rin g

con st an t ly. Rem o ve fro m heat . St ir in cor n f lakes cereal, raisin s and pean u t s.

Press in to a 9 x 9 x 2- in ch pan co ated wit h co o kin g spray. Let stand o r chi l l

un t i l f i rm . Sto re, t ight ly co vered, at ro o m tem peratu re. M akes 27 b ars.

55



TEXAS BR O W N I E S

2 cups al l - purpo se f lou r

1/ 2 cup (1 st ick) but ter or m argarine

1 cup str o ng brewed coffee or water

1/ 2 cup but t erm i lk

1 t sp bakin g so da

2 cups granu lat ed su gar

1/ 2 cup sho rtenin g

1/ 4 cup dark, un sweeten ed co coa2 eggs

1 tsp vanilla

FROSTIN G:

1/ 2 cup (1 st ick) but ter or m argarine

1/ 4 cup m i lk

1 tsp vanilla

2 tbsp dark cocoa

31/ 2

cups pow dered sug ar

Tip: I f yo u do n’t have but term i lk o n hand, m ix 2 tsp vinegar or lem on juice,

i n t o 1/ 2 cup m i lk, or u se pow dered but term i lk, and m ix acco rding

to package direct i o ns.

In a large m ixin g bo wl, com bin e f lou r and sugar. In heavy saucepan ,

com bine bu t t er, sho rtenin g, co f fee or water and cocoa. St i r and heat to bo i l ing.

Pou r bo i l ing m ixture over the f lou r and sugar in t he bowl . Add t he but term i lk ,

eggs, bakin g so da and vani l la. M ix well , usin g a woo den spo o n o r an electric

m ixer at high speed. Po ur in to a well bu tt ered 17” X 11” jel ly ro l l pan.

Bake at 4 0 0 degrees for 2 0 m inu tes o r un t i l bro wnies test do ne in t he cent er.

W hile bro wn ies bake, prepare the fro st i ng. In a saucepan, com bin e the but ter,

cocoa and m i lk. H eat to bo i l ing, st i rr in g. M ix in t he powdered sugar and vani l la.

56



TEXAS BR O W N I E S cont inued

M icrowave instru ct io ns: In a large bowl, com bine t he f lo ur and sugar.

In a m icrow ave- safe dish, co m bin e bu tt er, sho rt enin g, coffee or water an d coco a.

M icrowave at h igh power for 2 m inut es or un t i l just bo i l ing. Pou r bo i l ing

m ixture o ver f lo ur m ixtu re. St i r t o blend. A dd bu t t erm i lk, eggs, bakin g so da and

vani l la. M ix well . Po ur m ixtu re int o a m icrow ave safe 9 x 11 in ch baking dish.

M icrowave at m edium high pow er for 18 m inu tes, tu rnin g dish every 4 to 5

m in ut es un t i l bro wn ies test do ne. They m ay st i l l appear so ft o n t he sur face.

Prepare fro st i ng: In a m icro wave safe dish, com bin e the bu tt er, co coa, and m ilk.M icrowave at high po wer for 2 m inu tes, st i rr in g o nce. A dd po wdered sugar and

vani l la. St i r t o blend. Po ur w arm f ro st in g o ver ho t bro wnies. Let coo l .

Cut in to bars.

BA RS O F IRO N

3 tbsp m argarine

1/ 4 cup sugar

1/ 4 cup m o lasses

2 t bsp dry eggs

1 tb sp dry m ilk1/ 2 cup flou r


1 tsp baking powder

1/ 4 tsp salt

3 t bsp water

1/ 4 cup raisin s

1 cup crushed W IC cereal

Beat to gether m argarine, sugar, m o lasses, and dry eggs. M ix t o gether dr y m ilk,

f lour, baking soda, baking powder, and salt . Add to f irst mixture alternately

wit h w ater, st ir rin g u nt i l sm o o th . M ix in raisin s and cereal. Spread evenl y

in 8 x 8 in ch baking pan o r large pie plate. Bake in 350 degree oven fo r 2 0

m inu tes. Coo l and cut in to 18 bars.

57



O atm eal Co o k ies

3/ 4 cup sugar2 tbsp m argarine1 egg1/ 4 cup applesauce2 t bsp 1% lo w- fat m ilk1 cup f lo ur1/ 4 tsp bakin g so da

1/ 2 t sp groun d cinnam on1 cup + 2 t bsp qui ck ro l led oats

Preheat o ven t o 350 degrees an d ligh t ly gr ease co o ki e sheets. In a large bo wl,

use an electr ic m ixer o n m edium speed to m ix sugar and m argarine. M ix un t i l well

blended, abo ut 3 m inu tes. Slow ly add egg; m ix on m edium speed 1 m inu te.

Gradu ally add applesau ce an d m ilk ; m ix o n m ediu m speed 1 m in u t e. Scrape sides

o f bow l .

In ano th er bowl , co m bine f lo ur, bakin g so da, and cinn am o n. Slow ly add

to applesauce m ixtu re; m ix on lo w speed u nt i l b lended, abo ut 2 m inu tes.

A dd o ats an d blen d 30 seco nd s o n lo w speed. Scrape sides o f bo wl. Dro p byteaspoo n o nt o coo kie sheet , abo ut 2 in ches apart . Bake un t i l l ight ly br ow ned,

abo ut 13 to 15 m inu tes. Remo ve f rom bakin g sheet whi le st i l l warm .

Coo l on wire rack.

58



CH O C O L A T E RICE PU D D I N G

1 quart who le m i lk

2 / 3 cup whi t e r ice, unco o ked

1/ 2 cup sugar

1/ 4 cup sem i- sweet cho colate chips

2 eggs

1/ 2 cup evapo rated m ilk

1/ 2 cup sugar

1 1/ 2 tbsp f lou r

1 tsp vanilla


Cook ing t im e: 30 - 35 m inu tes

Place m ilk , rice, an d su gar in large sauce pan. Sim m er over m ediu m heat ;

st i r con ti nu o usly. Redu ce heat t o lo w; sim m er unco vered un ti l r ice is ten der,

abo ut 25 m in ut es. Check to m ake sur e rice doesn’t scorch. A dd cho colate and st i r

un t i l m elted. Beat eggs, evapo rated m ilk, sugar, f lo ur, and vani l la in m edium bo wl

un t i l sm oo th. Gradual ly beat egg m ixture in to r i ce mixtu re. St i r con t inu ou sly ;coo k o ver m edium heat u nt i l th ickened, abou t 5 to 7 m inut es. Do n ot al low

pudding to bo i l . Pou r pudding in to m edium bowl . Cover and ch i l l .

59

M ak in g th e m o st o f yo ur fo o d $$$: Plan m eals f i r st , th en m ake a sho pp ing l i st .U se yo ur l i st t o save t r ips to th e grocery sto re and t o h e lp yo u avo id bu y in g i tem syo u real ly do n ’ t need. A vo id sho pp ing when yo u ’ re t i red , hu ngry o r rushed.U se co upo ns fo r pro du cts yo u u sual ly b uy. St o ck up o n sto re specials in r easo n ableam o u nt s. M ake su re con venience fo o ds are wo r th wh i le buy s. So m e packaged

m ixes, cann ed vegetables, an d f r o zen ju ice co n cent rates are go o d b uy s,but o thers ( f rozen d inners ) cos t much more than home-prepared vers ions .



RICE PU D D I N G

1 cup who le mi lk1 cup wat er1 cup rice, un coo ked2 eggs1 cup evapo rated m ilk1 tsp vanilla extract1/ 4 cup sugar

1/ 8 t sp groun d cinnam on

In sauce pan, heat m ilk and water. A dd rice, brin g to a bo i l . Lower heat t o sim m er;

st i r m ixtur e every 10 m inu tes. Co o k u nco vered unt i l r ice is tender,

abo ut 30 m inu tes. In large bo wl, m ix eggs, 3/ 4 cup evapo rated m ilk, vani l la, an d

su gar. Set aside. A dd rem ain in g 1/ 4 cup evaporated m i lk t o r ice m ixtu re.

Spoo n 1 cup of r ice m ixtu re into egg m ixtu re and st i r . Po ur egg- r ice m ixtu re

int o rem ainin g r ice. H eat puddin g un t i l i t bo i ls, st i rr in g con t in uo usly.

Rem o ve f ro m heat and sprinkle wi th cinnam o n.

PEACH - A PPLE CRISP

2 0 o z can n ed, sliced peaches, drained2 m ediu m apples, tart , peeled, sliced1/ 4 t sp grou nd c innam on3 3/ 4 tbsp f lou r1/ 4 cup brown sugar, packed3 tbsp m argarin e, chill ed

Preheat o ven t o 350 degrees. Light ly g rease 9 x 9 x 2- in ch cassero le dish.

Co m bin e peaches,apples, van illa, an d cin n am o n in a bo wl. To ss well and spread

evenl y in greased casserole dish. Co m bin e f lo ur and sugar in sm all b o wl.Cut in m argarine wi t h t wo kn ives un t i l th e m ixtu re resemb les coarse m eal .

Sprinkle f lou r m ixtu re evenly over f rui t . Bake unt i l l ight ly bro wned and b ubbly,

abou t 20 m inu tes.

60



SIDE D ISH ES



BRO CCO LI A N D RICE

1- 10 o z package bro cco l i , thawed and coo ked1 can cream - sty le corn , no salt added8 o z pro cessed ch eese1/ 2 cup m i lkparsley1 sm all o ni o n, diced and co o ked2 cups coo ked rice

1 can cream of m ushro o m o r cream o f chicken so up, reduced sodiu m

Coo k bro cco l i and o nio n t o geth er and drain wel l . A dd 2 cups o f coo ked r ice.

In a separate pan, m ix t o gether cream - sty le co rn , cheese, m ilk and so up. H eat

ju st u n t i l ch eese m el t s; add t o t he bro cco l i an d r ice m ixt u re. Po u r in t o bak in g

dish sprayed wit h n o n - st i ck coo kin g spray. Sprin kle wit h parsley and bake in a 350

degree o ven fo r 30 m in ut es, or u nt i l bu bbly. Serves 12.

CH EESE GRITS

2 cups wat er1 cup gri t s1/ 2 tsp salt1/ 4 cup dry m i lk1/ 2 cup l iquid eggs1 cup gr at ed ch eese1 clove garl ic or garl ic powder (optional)

Coo k gri t s wit h salt acco rdin g to direct io ns. Stir i n dr y m ilk, eggs and cheese.

Pou r int o greased baking dish. Bake at 350 degrees for 30 - 40 m inu tes o r un t i l

kn ife inserted in cent er co m es o ut clean .

62



SPI N A CH M A RGU ERITE

2 - 10 o z packages fro zen spinach, th awed

1/ 2 cup cho pped celery

1/ 4 cup diced garlic

1/ 2 cup flou r

1/ 2 cup diced to m ato es

1/ 4 cup f in ely diced jalapen o peppers

black pepper

1 t bsp m argarin e

1/ 2 cup cho pped o nio ns

1/ 2 cup chopped bell pepper

1 cup f i nely cho pped lean ham

2 1/ 2 cups evapo rated m ilk

1/ 2 cup grated cheddar cheese

salt

ho t sauce

Preheat o ven t o 375 degrees. In a 4 qu art sauce pan, m elt m argarine o ver

m edium high h eat. A dd o n io ns, celery, bel l pepper, garl ic and cho pped ham .Saut e 3 - 5 m in ut es o r u nt i l vegetables are wil ted. Sprin kle in f lo ur

and , usin g a wire whi sk, st i r con stant ly u nt i l wh it e rou x is achieved.

Do no t bro wn. Slow ly add m i lk, st i rr in g co nstant ly un t i l a l l is incorpo rated.

A dd t o m ato es, cheddar cheese and jalapeno peppers. Con ti nu e co o kin g

for an addi t io nal 5 - 10 m inu tes, st i rr in g constant ly, as m ixtu re wi l l tend t o st ick.

A dd a sm al l am o un t o f m i lk sho uld m ixtur e becom e to o t hick. Season to taste

usin g salt , pepper and ho t sauce. Rem o ve fro m heat and add spinach, st i rrin g well

in to th e seaso ned wh it e sauce. Place m ixtu re in baking dish, cover and bake

un t i l bu bbly, approxim ately 20 - 25 m inu tes. Serve im m ediately.

This spin ach cassero le do ub les n icely as a ho t ho rs d’o euvre wh en ser vedwith garlic croutons. Serves 6.

63



BROCCOLI CH EESE CA SSERO LE

1 package ( 10 o z) fr o zen, cut br o cco l i

2 t bsp f lour

1/ 2 st ick m elted but ter

1 1/ 4 cups l iqu id eggs

1 lb cottage cheese

1 tsp salt

1/ 4 po u n d cheddar cheese, grated

In m edium - size bo wl , m ix f lou r wi th co t t age cheese. A dd ot her ingredient s

and b lend well. Bake at 350 degrees fo r 1 ho ur. Serves 8.

BAKED CH EESE GRITS

4 cups wat er

1 tsp salt

1 cup qu ick gri t s

3 tbsp f lou r3 tbsp but ter or m argarine

3 cu ps grat ed cheese

2 eggs, beaten

Put water and salt in pan. Bring t o a bo i l . Slo wly add gri t s, st i rrin g as yo u add.

Let water retur n t o a bo i l , low er heat, and co o k fo r 5 m in ut es. Sti r o ccasio nal ly.

Remo ve f ro m heat ; add f lo ur and but ter and st i r un t i l wel l blended. A dd cheese

and st i r u n t i l th e cheese is m elted. A dd a l i t t le ho t cheese m ixtu re to eggs and st i r.

A dd t his to rem ainin g ho t cheese and st i r un t i l wel l blended. Po ur int o greased

1 1/ 2 quart bakin g dish. Bake at 350 degrees for 30 - 40 m inu tes o r un t i l

m ixtu re is f i rm . Serve ho t .

64



CH EESE CA SSERO LE

6 slices bread

2 t bsp but ter or m argarine

1 1/ 2 cups cheese, cut in t o sm all pieces

1 1/ 2 cups m edium on ion , cho pped

3 eggs, well beaten

3 cups m ilk

1 t bsp m u st ard

3/ 4 tsp salt

1/ 8 t sp pepper

Grease a baking pan wit h o i l o r co at pan wit h co o kin g spray. Spread br ead wi th

bu tt er or m argarine. Cut each piece o f bread in to 4 pieces. Put bread in b o tt o m

o f pan. Sprin kle cheese over b read. Sprin kle o ni o n o ver cheese. A dd t o gether

beaten eggs, m ilk, m ustard, salt , and pepper. St i r wel l . Po ur m ilk and egg m ixtu re

in to pan . Bake at 325 degrees fo r 4 0 m inu tes. M akes 6 servin gs.

O K RA A N D TO M A T O CREOLE

8 cu ps sliced fresh o kr a ( 2 l bs)

1 cup chopped o nio n

3/ 4 cup chopped bell pepper

1 t sp r ed pepper

2 cups peeled and cho pped fresh t o m ato es

3/ 4 tsp salt

Spray a 4- qu art dish wit h vegetable oi l co o kin g spray. Com bin e al l in gredien ts.

Bake at 350 degrees un covered for 1 ho ur. St ir abou t 3 t im es whi le bakin g.

Serves 10 .

65



FRIED RICE

1 cup sl iced green o ni o ns2 tb sp vegetable oi l3 cups coo ked rice2 t bsp so y sauce

Coo k green o nio ns un t i l t ender. A dd r ice and coo k, st i rr in g constant ly, unt i l r iceis th o ro ugh ly heated. Sti r in so y sauce. M akes 6 1/ 2 cup servin gs.

GREEN BEA N CA SSERO LE

2 - 16 oz bags o f fro zen, cut green b eans

1/ 2 can cream o f celery so up

1 1/ 4 cup cru shed crackers

1 can cream of m ushro o m so up

1 1/ 2 tsp black pepper

1/ 2 tsp salt

Coo k green beans acco rdin g to package with salt o r salt substi tu te un ti l nearlyten der. Com bin e with so up and pepper and place in a bakin g dish.Co ver wit h cracker cru m bs and spray wit h bu t t er spray. Bake at 32 5 degreesun t i l to pping is bro wned. ( 1/ 2 cup o f lo w- fat cheese can be added t o th e recipe.)M akes 8 serv in gs.

66



CO RN PU D D I N G

1- 16 o z bag fro zen, cut corn

1 1/ 2 cups m i lk ( who le or 2%)

1/ 4 tsp salt


1/ 4 cup sugar

Po ur al l in gredien ts in to blender. Blend u nt i l slushy. Po ur int o a 2 q uart casserole

dish wh ich h as been sprayed wit h vegetable oil co o ki n g spray. Bake in 350 degree

o ven in a pan o f ho t water ( l ike co ok ing custard) fo r 1 1/ 4 ho urs or u nt i l a kn i fe

in serted com es o ut clean. Fo r a so m ewhat r icher f lavo r wit ho ut addin g fat, use

evapo rated skim m ilk in place o f t he fresh skim m ilk. Serves 8 .

CH EESY RICE BA K E

2 1/ 2 cups water

1 chicken bo ui l lo n cube

1 1/ 2 cups cubed, pr o cessed, A m erican cheese

1/ 2 tsp salt1 cup un coo ked, lo ng grain r ice

1 can cream o f chicken so up

1- 5 o z can evapo rated m ilk

paprika

3/ 4 cup cho pped p im ent os

H eat w ater, rice an d bo ui l lo n cu be to a bo i l . St ir to disso lve cub e. Cover and coo k

over low h eat 2 0 to 25 m inu tes o r un t i l r ice is tender. Remo ve cover.

Con t in ue to coo k 4 to 5 m inu tes o r un t i l r ice is dry and f luf f y. A dd so up, cheese,

evapo rated m ilk, pim ento s and salt . M ix well . Po ur i nt o greased 1 1/ 2 quartbaking dish. Sprin kle wit h paprika. Bake at 350 degrees fo r 2 5 - 35 m in ut es o r

un t i l bubbly.

67



M EXICAN CO RN

3 cups fro zen corn

1 1/ 2 cup salsa or picant e sauce

3 tsp l im e juice

Cook corn as usual. Drain if necessary, and place in serving dish or original pan

wit h salsa and li m e juice. St ir t o co m bin e well and serve. M akes 4 serv in gs.

SN A PPY CA RRO TS

3 cups ju l ienn e cut carrot s

1 tsp sugar

2 t sp chicken bo ui l lo n granules

1 cup on ion

1 tsp basil

water to cover carro ts

Spray i ro n ski l let wi t h n o n- st ick co ok ing spray. A dd carro ts and st i r f ryun ti l ten der crisp. A dd water, sugar, basi l , bo ui l lo n and o ni o ns.

Co o k u n t il all wat er is abso rb ed. M akes 6 servin gs.

68



CO RN , RICE A N D CH EESE CA SSERO LE

3 cups coo ked rice

1- 10 o z package frozen cor n, t hawed

1/ 2 cup m i lk

1/ 2 tsp salt

1/ 4 tsp paprika

2 cups grated cheese

2 eggs

1 sm all o n io n, cho pped

1/ 4 t sp pepper

M ix f irst 8 in gredient s to gether. Put in greased bakin g dish, sprin kle wit h paprika

and bake at 350 degrees for 4 0 - 45 m inu tes.

CR U N C H Y POTATO BA K E

1/ 2 cup instant , no n- fat dry m i lk

1/ 2 cup water1 egg, beaten

3 cups m ashed po tato es

1 1/ 2 tsp salt

1/ 4 cup f ine ly cho pped on ion

dash pepper

1 cup co rn f lakes

3 tsp m el ted but ter

Preheat o ven t o 375 degrees F. W hip no n- fat dr y m i lk wi t h water and egg. M ix in

po tato es, salt , on io n and pepper. Beat u nt i l l igh t an d f lu ff y. Spread in bu tt ered

bakin g dish. M ix corn f lakes wi th m el ted but ter and spread o ver t o p. Bake 20 - 25

m inu tes. M akes 6 - 8 servin gs. M ay dro p m ixtu re on coo kie sheet , sprinkle

wit h crum bs and bake as in dividu al servings.

69



BA K E D CO RN CA SSERO LE

1 - 15o z can cream sty le- corn


1/ 2 cup g rat ed Swi ss cheese

1/ 4 chopped parsley

1 tb sp l i t e m argarin e, m elted

cayen n e pepper

1/ 2 cup Parm esan ch eese2 - 15o z cans who le kernel co rn , drain ed

1/ 4 cup co rn m eal

1 cup sl iced green o n io ns

salt and pepper to t ast e

vegetabl e spray

Preheat o ven to 325 degrees. In a large m ixin g bo wl, co m bin e cream - sty le corn ,

who le co rn and egg subst i t ut e. U sing a woo den spoo n, blend wel l to incor porate

al l in gredient s. A dd swiss cheese an d co rn m eal, m ixing well after each addit io n.

Fo ld i n parsley, green o n io n s and m argarin e. Seaso n t o t ast e usin g salt and pepper.Po ur con ten ts int o a 2- qu art casserole dish co ated wit h vegetable spray.

Sprin kle wit h parm esan cheese an d bake, covered, 4 0 - 45 m in ut es.

Rem o ve co ver an d br o wn sligh t ly. Serves 6.

70



CH EESY V EGETA BLE CA SSERO LE

1/ 2 lb A m erican cheese

1 bag ( 16 oz) fro zen vegetable blend co nt ain in g bro cco l i , caul i f lo wer,

and carro ts, th awed and d rained

1/ 2 cup but t er o r m argar ine

1 cup ( abo ut 30 ) crushed, but t er crackers

Cut cheese in t o cub es. Place in a saucepan w it h 1/ 4 cup but ter. H eat o ver m edium

heat un t i l m elted and sm o o th , st i rrin g o ft en. Place vegetables in a 1- qu art casserole

dish. Po ur o ver cheese m ixtu re and m ix wel l . M el t rem ainin g bu t t er.

St ir i n cracker cru m bs. Sprin kl e over t o p o f cassero le. Bake, un co vered at 350

degrees fo r 2 0 - 25 m in u t es. Serve at o n ce. Serves 4

Fo r m icro wave: Cut cheese int o chun ks. Place in a m icrow ave- safe 1- qu art

casserole dish with 1/ 4 cup but ter. M icrowave at m edium - high power

for abou t 4 m inu tes or u nt i l m el ted. St i r every 1 1/ 4 m in ut es. A dd vegetables

to cassero le and m ix. M el t rem ainin g but ter in a bowl at high po wer for 30

seco n ds. St ir in cracker cru m bs. Sprin kl e but t ered crum bs o ver cassero le.

M icrowave at m edium - high power, uncovered, for about 10 m inut es,ro tat ing 1/ 2 tu rn af t er 6 m inu tes. Let stand 2 to 3 m inu tes before serving.

Rem em ber: I f yo u want to sub sti tu te fresh veget ables fo r th e fro zen ,

yo u wi l l need abou t 2 1/ 2 cups. The vegetables sho u ld b e cleaned, cut in t o pieces,

and blanched before adding to th e cheese sauce. W hen m elt in g t he cheese,

bo th in th e m icrowave oven and o n t he sto ve, be sure no t t o o verco ok

o r u se high h eat. O vercoo ked cheese wil l be to ugh , str in gy, oi ly, and m ay cru st

on the pan.

71



CH E D D A R CO RN CH O W D E R

2 1/ 2 cups water

1 cup sliced carro t s

1/ 2 cup sliced celery

1 1/ 2 tsp salt

1/ 4 cup m argarine

2 cups m i lk

1 1/ 2 cups cho pped po tato es

1/ 4 cup cho pped o nio n

1/ 4 t sp pepper

1/ 4 cup f lou r

2 1/ 2 cups shr edded, ch eddar ch eese

1 - 16o z can cream - sty le co rn

Com bin e water, pot ato es, carro ts, celery, on io n, salt , and pepper in a large

saucepan. Co ver; brin g to a bo i l . Sim m er 10 m in ut es o r un ti l vegetables are

ten der. M elt m argarine in a separate saucepan. St ir in f lo ur an d coo k u nt i l bu bbly.

Gradual ly add m i lk, st i rr in g co nstant ly. Bring t o a bo i l ; coo k o ne m inu te.

A dd cheese and st i r un t i l m elted. Gradually add cheese m ixtu re to so up, st i rrin gcon st an t ly. St ir in cor n . M akes 6 servin gs.

72

Cheese is a goo d so urce of calcium and pro tein . I f yo u are on a special diet,

rem em ber t hat pro cessed cheese has abo ut t wice as m uch so diu m ( salt ) as do es

cheddar cheese, bu t t he sam e am o un t o f fat.



ⓦ LO W FA T M EA L IDEA : • Su bst it ut e spin ach and k ale fo r iceberg lett u ce in saladsfo r a change th at in cludes m o re vitam ins and m in erals!

• St eam yo u r veget ables. Bu y an in expen sive st eam er orim pro vise wit h a colander set over a po t o f bo i l in g water.

Cover while steam in g.

ⓦ LO W FA T M EA L IDEA : Eat t he o u t er leaves o f let t u ce and cabbage.

Thou gh n o t as pret t y as th e inner leaves, they con tain m or e

vi tamins.

ⓦ V EGGIES— The M ain Event :

• St i r fried veggies are fast, f lavorf ul and n ut ri t io us

o n a bed o f ho t bro wn r ice, who le- grain bu lgur o r co uscous.

• Fo r a del icio us change of pace, includ e fruit s l ik e pineapple, m an go,

papaya, kiw i, or starfru it in yo ur d iet. Don ’t fo rget vegetables

when gri l l in g. Firm , ripe pro du ce wo rks best fo r barbecues- tr y

eggplant , leeks, green and red peppers, m u shr o o m s, green and y ello w

squ ash o r co rn . Pre- coo k den ser ty pes lik e carro t s, pot at o es, an d sweet

po tato es before gri l l in g. To prevent st i ckin g, l ight ly baste veggies

wit h vegetable o i l o r a no n- st i ck spray. I f desired, seaso n wit h h erbs( di l l , th ym e, ro sem ary, o regano ) o r ot her f lavorin g (reduced- so dium

so y sauce, lo w- o i l m arin ades, vin egars) . Gri l l un t i l h o t, tend er an d

sl ight ly golden.

• Coo k u p a big pot o f so up o r stew. H ot vegetable and b ean sou psare ful l o f co m fort and n ut r i t io n and the lef t o vers last fo r m anym eals.

LO W FA T M EA L IDEA : Q uick- coo k yo ur vegetables. O ver boi l in g coo ks o ut t hei r

vi tamin s. Vegetables sho uld be crunchy w hen yo u b i te int o th em,

n o t soggy. 3 - 5 servin gs o f vegetables is wh at i s n eeded to balan ceo ut th e day.

73



LE M O N GREEN BE A N S W I T H W A L N U T S

Prep t im e: 15 m inu tes

Coo k t im e: 15 m inut es

1 lb green b eans, tr im m ed an d cut in to 2 in ch pieces

1 lem o n , juiced and zest ed

2 t bsp and 1 1/ 2 tsp un salt ed but ter


1/ 2 cup t o asted w aln ut s, chopped

Place green b eans in st eam er basket, co ver and steam un ti l brigh t green.

Can steam lo nger ( 8 - 15 m in ut es) fo r perso nal taste. A ft er beans are co o ked,

place in a m edium - sized bo wl and to ss wi th but ter, lem o n ju ice and lem o n

zest. Season with salt and pepper if desired. Transfer beans to a serving dish and

sprin kl e wit h t o ast ed waln u t s. Serve im m ediat ely. M akes 4 servin gs.

FRIED GREEN TO M A T O E S

5 green t o m at o es, sliced

1 cup cor nm eal



W ash and dry each t o m ato sl ice. Sprin kle cor nm eal o n a piece o f wax paper

o r a large, f lat sur face. Dip each t o m ato sl ice in to th e co rn m eal and pat gen tl y

un ti l cor nm eal covers th e sur face; tu rn sl ice over and coat t he o th er side.

H eat t he oi l in a large f rying pan o ver m edium heat . A dd to m ato sl ices, and f ry

fo r 2 - 3 m in ut es o n each side, un ti l go lden bro wn . Seaso n wi th salt and pepper

t o t ast e. Serve ho t . M akes 4 servin gs.

74



SCALLOPED POTATOES

Preparat io n t im e: 20 m inut es

Cook ing t im e: 15 m inut es

2 lbs pot ato es

2 tbsp m argarine

1 cup o n io n s, sliced

3 tbsp f lo ur

1/ 4 tsp pepper2 cups who le m i lk

W ash po tato es; peel and sl ice int o th in sl ices. M elt 1 tbsp o f m argarine in heavy,

deep ski l l et. Rem o ve ski l l et fr o m heat; spread h alf o f po tato sl ices in ski l let.

Cover potato es wi th on ion s. Sprinkle hal f of f lo ur and pepper o ver po tato m ixture.

A dd rem ain ing po tato sl ices, f lou r, an d pepper. Cut 1 tb sp of m argarine int o sm all

pieces and place o n t o p of po tato m ixture. Po ur m i lk o ver pot ato m ixtur e; br ing

to bo i l over high heat . Reduce heat t o m edium - low, cover, and coo k un t i l

po t at o es are ten der, abou t 15 m in u t es. M akes 4 servin gs.

LE M O N PEPPER Z U C CH IN I

2 zucchin i , cut int o 1/ 2 - in ch sl ices

3 tbsp butter, melted

2 tbsp lem o n pepper

Preheat o ven t o 4 0 0 degrees F. Place zucchin i slices o n a baki n g sheet and br u sh wi t h

m el ted bu t t er. Seaso n wi th lem o n pepper. Bake in preheated o ven for 20 - 25

m inut es, or un t i l t ender.

75



RA N C H BE A N S


Cook ing t im e: 5 t o 10 m inu tes

1/ 4 cup gr een pepper, cho pped

1 3/ 4 cups cann ed vegetarian bean s

1 3/ 4 cups can n ed kid n ey bean s, red, drain ed

2 t bsp cat sup

2 t bsp m o lasses1/ 2 tsp dr ied o nio n

Conventional method: Place al l ingredients in saucepan and heat thoroughly,

abou t 10 m inut es.

M icrow ave m etho d: Place al l ingr edien ts in m icrow ave- safe bo wl.

Cover wi th waxed paper. Coo k o n high, st i rr in g every 2 m inu tes.

Cook abou t 5 m inut es.

BUTTERY CO O K E D CA RRO TS


Cook ing t im e: 10 m inu tes

1 lb b aby carro ts

1/ 3 cup brown sugar

1/ 4 cup m argarine

Coo k carro ts in a large pot o f bo i l ing water un t i l t ender. Drain o f f m o st

o f t he l iqu id, leavin g bo tt o m o f pan co vered wit h water. Set t he carro ts aside.St i r m argarine and bro wn sugar int o th e water; sim m er and st i r un t i l

th e m argarine m elts. Retur n carro ts to th e po t and t o ss to coat. Co ver and l et si t

for a few m inu tes to al lo w t he but ter and f lavors to m ingle. M akes 4 servin gs.

76



CA R R O T CA SSERO LE

2 cups m ashed, co o ked carro ts

1 tb sp bu tt er

1 cup w hi t e su gar

1/ 3 cup m i lk

1/ 2 tsp salt

1 tsp groun d cinnam o n

1 tsp gro un d nu tm eg

3 eggs

1 tsp vanilla extract

Preheat o ven t o 32 5 degrees F. Grease a 1- qu art cassero le dish. Place carro t s in

eno ugh water t o j ust co ver them in a sm all saucepan . Brin g th e water to a bo i l ,

and coo k u nt i l carro ts are very ten der. Drain well . Usin g an electric blender

o r foo d pro cesso r, blend carro ts to a sm o o th con sisten cy. In a large m ixing bo wl,

com bin e carro ts and b ut ter o r m argarine; st ir wel l . M ix in sugar, m ilk , salt ,

cinn am o n , nu tm eg, eggs, and vani l la. Po ur m ixtu re int o prepared casserole dish.

Bake th e cassero le 20 to 30 m inu tes, or un t i l set .

M A SH ED TU R N I PS

7 turn ips

1 cup m ilk

2 t bsp but t er

salt to taste

grou nd black pepper ( to taste)

Peel, wash, and q uarter t urn ips. Bo i l 35 - 45 m in ut es o r un ti l tend er.

Str ain and r in se co o ked tu rn ips. Place in large m ixin g bo wl and u se fork to breakup t ur nips in to sm aller bits. A dd m ilk and bu tt er. Blend to desired co nsistency.

A dd salt and pepper t o taste.

77



A CORN SQ UA SH

1 m ediu m aco rn squ ash, h alved and seeded

1 tb sp bu tt er

2 t bsp bro wn sugar

Preheat o ven to 350 degrees F. Tur n acorn squ ash u pside do wn o nt o a coo kie

sheet. Bake in a 350 degrees F oven un ti l i t begins to so ft en, approxim ately 30

to 45 m inu tes. Rem ove squash f ro m th e o ven and tu rn o nt o a plate

so th at th e f lesh i s facin g u pwards. Place but ter and bro wn sugar in to th e squ ashan d place rem ain in g squ ash o ver th e ot her piece. Place squ ash i n a bakin g dish

and bake ano th er 30 m inu tes.

CO RN A N D Z U C CH I N I M ELODY

4 slices baco n

2 cups cho pped zucchin i

1 1/ 2 cups fresh co rn

1 sm all o n io n, cho pped

1 dash pepper

1/ 4 cup shr edded, M o n t erey Jack ch eese

Place baco n in a large, deep ski l let. Co o k o ver m edium - high heat u nt i l even ly

bro wn . Drain , cru m ble and set aside. In th e ski l let wit h t he baco n drippin gs, saut e

th e zucchin i , corn and o nio n o ver m edium heat u nt i l cr isp tender, abo ut 10 - 13

m in ut es. Seaso n wit h pepper. Spo o n vegetables int o a bow l and sprin kle

wit h cheese an d crum bled bacon .

78



BEV ERA GES



FRUIT YOGURT SH A K E

1 cup f ru it , cut u p ( peaches, berries, ban anas, pineapple, m elo n )

3 dri n ki n g glasses o r paper cups

4 scoops no n- fat , f rozen yo gur t

2 cups m ilk, ice cold

2 t bsp sug ar

Cut up f r ui t . Enco urage chi ldren to choo se f rui t pieces to use. H ave them put al l

th e ingredient s int o a blender. Cover. Blend un t i l sm oo th . Chi ldren can help pourt he shake in t o cups. Serve wit h straws o r spo o n s. Serves 2 t o 3.

O ptio n: To m ake a Fro zen Fru it Slushy, co m bin e 1 cup fru it jui ce ( pineapple,

guava, m ango , pear) wit h 1/ 2 fro zen banana and 2 to 3 sl ices fro zen

pineapple ( o r m elon , berries, kiw i, peaches) . Fresh fru it can be fro zen

several ho ur s in advance. Blen d un t il sm o o t h. Po u r in t o cu p. Serves 1.

JUICE W ITH FU N FRUIT CUBES

1 cup 10 0 % fru it jui ce, any f lavor

1/ 2 cup f ro zen fru it , sl iced *( bananas, str awberries, pineapple, m ango , kiw i)

o r use m ixed f ro zen f rui t f ro m th e f reezer sect io n o f th e gro cery sto re

*Frui t can be f rozen a few h ou rs before m akin g t he juice drink.

A dd f ro zen f rui t to yo ur favori t e juice instead o f ice cubes. Enjo y!

80



IN STA N T COC OA M IX

Sm al l am ou nt :

1 ( 1# ) box instant no n- fat dry m i lk

1 cup sugar

3/ 4 cup co coa

1/ 4 tsp salt

Larger am ou nt :

1 ( 2# , 6oz) box i nstan t no n- fat d ry m i l k

2 1/ 3 cups sugar

1 3/ 4 cups coco a

1/ 2 tsp salt

Keep th is dry m ix on hand t o m ake hot cocoa at any t im e.

M ix dry in gredients th o ro ughly and sto re in a t ight con tainer (glass jar o r m etal

cani ster.) To m ake co coa, put 1/ 2 cup m ix in a cup. Stir in a l i t t l e warm water

to m ake a paste. Fi l l cup wit h b o i l in g water. St i r and serve. To m ake a large quant i t y

of instant cocoa, al low 1 1/ 3 cups o f dry m ix to each quart o f water. M ake a paste

by adding a l i t t le warm water, th en add boi l in g water in pro port ion o f 1 1/ 3 cups

of th e dry m ix to 1 quart water.

PURPLE PICK - M E- U P

3/ 4 cup grape juice

1/ 2 cup vani l la ice m ilk

3/ 4 cup p lain , low- fat yo gur t

Com bine al l ingredient s int o a blender. Blend u nt i l sm oo th . Pou r m ixture

into 2 glasses.

81



M A K E A FRUIT SM O O T H E E!

2 cups o f any f rui t ju ice

1 tsp vanilla

5 to 6 ice cubes

2 / 3 cup no n- fat , dry, mi lk po wder

Crush t he ice in a blend er. ( Yo u can also wrap th e ice in a clean clot h and crush i t

wi th a hamm er o r ro l l ing pin. ) A dd th e ice, ju ice, vani l la, and m i lk po wder

to th e ice in th e blender o r o th er con tainer wi th a t ight l id. Shake o r blend wel l .Po ur in t o glasses and ser ve righ t away. M akes 4 servin gs.

O R A N G E JULIA

3/ 4 cup low o r no n- fat , vani l la, f ro zen yo gurt or ice m i lk, sl ight ly sof tened

1/ 2 cup concentrated orange juice

1/ 2 - 3/ 4 cup Spri te or 7- U p

1/ 2 ripe banana, cut i nt o sl ices ( o ptio nal)

In fo o d processo r o r blender, whip abo ve ingredient s to geth er unt i l sm o o th andfro t hy. Po ur in t o g lass. M akes 1 servin g.

SPA RKLIN G C IDER PU N C H

1 - 8o z apple jui ce con cent rate

2 cups wat er

1 cup ice

1 lit er gin ger ale, chil led

Com bin e apple juice co ncent rate, water and ice. Chi l l in refrigerato r.

A dd chi l led ginger ale just prio r to serving. M akes 8 - 8o z servin gs.

82



M A K E TH E M O ST O F YO U R DRY M I LK

STO RIN G A N D U SIN G N O N - FA T D RY M ILK :

Tight ly cover box o f po wdered m i lk in a coo l , dry place. Po wdered m i lk

mixed with water should be stored in the refrigerator in a covered container.

This m ilk sho uld be used with in 1 week.

N o n- fat m i lk po wder can h elp st retch th e foo d do l lar because:

Yo u can m ix as m uch o r as l i t t le as yo u need.You can lo wer the cost o f m i lk by m ix ing 1 quar t o f l iqu id no n- fat dry m i lk

wi th 1 quar t o f who le f lu id m i lk .

Daily servin gs:

Two servings for adu lt s

Two to th ree servings fo r chi ldren 2 - 9 years o ld

Three servings for chi ldren 9 - 12 years o ld

Three servings fo r pregnan t wo m en

Fo ur servings fo r t eenagers and nu rsin g m o th ers

GEN ERA L GU I DELIN ES FO R M IX IN G N O N - FA T M ILK PO W DER IN CLU D E:

Fo r 1 qu art, add 1 1/ 3 cups o f po wder to 4 cups o f cold w ater. M ix wel l.

Fo r 1 - 8 o z glass, add 1/ 3 cup powder to 1 cup of cold water. M ix wel l .

N o n- fat m i lk can be used and served in m any ways:

A s an in gredient in m eatlo af, m eatb al ls, and h am bu rgers, th e po wder blends

wi th th e m eat ju ices resul t ing in a m or e f lavorfu l and t ender produ ct .

A s an in gredient in breads, coo kies, and cakes, th e dry m ilk can be added

to th e dry in gredient s; add water in place o f f lu id m i lk in th e recipe.

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Fol lo w th is char t when u sing no n- fat dry m i lk in p lace of f lu id m i lk :

I f t he recipe cal ls fo r 1 tb sp m ilk, u se 1 tb sp no n- fat m ilk and 2 1/ 2 tsp water.

If t he recipe calls fo r 1 cup m ilk , use 1/ 3 cup no n- fat m i lk and 1 cup water.

I f t he recipe cal ls fo r 1 qu art m ilk ( 4 cups) use 1 1/ 3 cup non - fat d ry m i l kan d 4 cups water.

If t he recipe calls fo r 1/ 2 gal lon m i lk ( 2 qu arts) , use 2 2 / 3 cups no n- fat dry

m i lk and 7 3/ 4 cups water.

A s a liq ui d, it can be used as a beverage, wh ipped t o ppin g, o r as an in gredien t

in cream ed so u ps, pu ddi n gs, and sauces.

EQ U I V A L E N T S A N D SU BSTITU TIO N S

3 tsp = 1 tbsp

4 t bsp = 1/ 4 cu p

2 t bsp = 1 o z of sugar, fat , o r l iqu id ( 2 cups to th e po un d)

4 t bsp = 1 o z f lou r , m eal , crum bs ( 4 cups to th e po un d)

1 cup f resh m i lk = 1/ 2 cup evapor ated m i lk + 1/ 2 cup water

1/ 2 cu p d ry m i l k + 1/ 2 cup water

1 cup bu t t erm i lk + 1/ 2 tsp soda

1 fresh egg = 2 level tb sp dr y egg + 3 t bsp water

1 cup al l purpose f lour = 1/ 2 cup bran + 1/ 2 cu p f lo u r = 1/ 2 cup oatm eal + 1/ 2 cu p f l o u r1 tb sp corn starch = 2 tb sp f lo ur

1 cup self r isin g f lo ur = 1 cup al l pur po se f lo ur + 1 t sp bakin g po wder and 1/ 2 tsp salt

1/ 2 pound cheese = 2 cups grated cheese

2 sl ices bread = 1 cup cub es o r so f t cru m bs ( wit h cru st )

1 po un d apples = 3 m edium apples ( 3 cups sl iced)

1 pou nd t om ato es = 2 la rge, 3 m ed ium , o r 4 sm al l to m ato es = 1 can to m ato es

= 2 cans tom ato sauce or 1 can o f t o m ato paste

1 pou nd co o ked r ice = 2 cups un coo ked = 6 to 8 cups coo ked r ice

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MI SSI SSI PPI

STATE

DEPART M ENT

OF

HEALTH

W I C

E qual Opportunity In Employment/Services

Printed December 2001

“In accor dance with Federal law and U.S. Departm ent of A gricult ure pol icy,th is inst i tu t io n is proh ibit ed fro m discrim inat in g on th e basis o f race, col o r,nat io nal o rig in , sex, age, or d isabi l i t y. (N ot al l pro hibit ed bases apply t o al l pro gram s.)

To f i le a com plain t o f d iscr im inat io n , wr i t e USDA , Director , Of f ice o f Civ i l Rights,Room 326-W , W hi t t en Bu i ld ing, 140 0 Independence A venu e, SW , W ashingto n, D.C.20 250 - 9410 o r cal l (2 0 2 ) 720 - 5964 ( vo ice and TDD) . USDA is an equal oppo r tun i t yprovider and em ploy er.”

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