Baked Meatballs
¼ cup onions minced
1 tablespoon vegetable oil
2 pounds lean ground beef
2 eggs
¾ bread crumb
½ cup whole milk
1/8 teaspoon salt
½ teaspoon pepper
2 teaspoons onion powder
½ teaspoon garlic powder
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.
Makes 4 Servings, about 3 meatballs each, plus 4 servings for another meal
Nutrition Content Per Serving:
Calories: 345
Total Fat: 21 g
Saturated Fat: 7 g
Cholesterol: 142 mg
Sodium: 224 mg
Source: http://www.pueblo.gsa.gov/cic_text/food/rec-thrifty/recipes.htm
Baked Chicken Nuggets
1-1/2 pounds chicken thighs: boneless and skinless
1 cup ready-to-eat cereal, cornflakes, crumbs
1 teaspoon paprika
1/2 teaspoon Italian herb seasoning
1/4 teaspoon garlic powder
1/4 teaspoon onion powder
1. Remove skin and bone; cut thighs into bite-sized pieces.
2. Place cornflakes in plastic bag and crush by using a rolling pin.
3. Add remaining ingredients to crushed cornflakes. Close bag tightly and
shake until blended.
4. Add a few chicken pieces at a time to crumb mixture. Shake to coat
evenly.
CONVENTIONAL METHOD
1. Preheat oven to 400° F.
2. Lightly grease a cooking sheet.
3. Place chicken pieces on cooking sheet so they are not touching.
4. Bake until golden brown, about 12 to 14 minutes.
MICROWAVE METHOD:
1. Lightly grease an 8 by 12 inch baking dish.
2. Place chicken pieces on baking dish so they are not touching. Cover with
waxed paper and cook on high.
3. Rotate chicken every 2 to 3 minutes. Cook until tender, about 6 to 8
minutes.
Makes 4 Servings, about 3 ounces each
Nutrition Content Per Serving:
Calories: 175
Total Fat: 8 g
Saturated Fat: 2 g
Cholesterol: 67 mg
Sodium: 127 mg
Source: http://www.pueblo.gsa.gov/cic_text/food/rec-thrifty/recipes.htm
Oven Crispy Chicken
1-1/2 pounds Broiler fryer chicken, cut up
1 /4 cup Whole milk
1/2 cup Flour
1 teaspoon Paprika
1/2 teaspoon Pepper
1 cup Ready-to-eat flake cereal, slightly crushed
4 tablespoons Vegetable oil
1. Remove skin and all visible fat from chicken. Place milk in large bowl. Add
chicken pieces; turn to coat.
2. Combine flour, paprika, and pepper on a plate.
3. Lift chicken pieces from milk and reserve milk. Coat chicken thoroughly
with seasoned flour and place on a wire rack until all pieces have been
coated. Re-dip chicken pieces into reserved milk.
4. Place crushed cereal on plate. Place chicken pieces on crushed cereal.
Using 2 forks turn chicken pieces in crushed cereal to coat.
5. Place chicken on a foil-lined baking tray; drizzle oil over chicken.
6. Bake at 400° F, for 15 minutes. Turn chicken pieces over; continue to
bake until chicken is thoroughly cooked and crust is crisp, about 15 more
minutes.
Makes 4 Servings about 4 ounces each
Nutrition Content Per Serving:
Calories: 350
Total Fat: 15 g
Saturated Fat: 4 g
Cholesterol: 93 mg
Sodium: 503 mg
Source: http://www.pueblo.gsa.gov/cic_text/food/rec-thrifty/recipes.htm
Baked Beans
3 cups Canned vegetarian beans
¼ cup Catsup
2 tablespoons Brown Sugar
1. In small (1 quart) casserole dish, combine beans, catsup, and brown sugar.
2. Cover and bake at 350° F until bubbly, about 30 minutes.
Makes 4 Servings, about 3/4 cup each
Nutrition Content Per Serving:
Calories: 220
Total Fat: 1 g
Saturated Fat: Trace
Cholesterol: 0
Sodium 937: mg
Source: http://www.pueblo.gsa.gov/cic_text/food/rec-thrifty/recipes.htm
SCALLOPED POTATOES
2 pounds potatoes
2 tablespoons margarine
1 cup onion, sliced
3 tablespoons flour
¼ teaspoon pepper
2 cups whole milk
1. Wash potatoes; peel and slice into thin slices.
2. Melt 1 tablespoon of margarine in heavy, deep skillet. Remove skillet from
heat; spread half of potato slices in skillet.
3. Cover potatoes with onions. Sprinkle half of flour and pepper over potato
mixture.
4. Add remaining potato slices, flour, and pepper. Cut 1 tablespoon of margarine
into small pieces and place on top of potato mixture.
5. Pour milk over potato mixture; bring to boil over high heat. Reduce heat to
medium low, cover, and cook until potatoes are tender, about 15 minutes.
Makes 4 Servings, 1-1/2 cups each
Nutrition Content Per Serving:
Calories: 305
Total Fat: 10 g
Saturated Fat: 4 g
Cholesterol: 17 mg
Sodium: 139 mg
Source: http://www.pueblo.gsa.gov/cic_text/food/rec-thrifty/recipes.htm
MACARONI SALAD
Elbow macaroni uncooked 12 ounces
Green pepper, chopped ½ cup
Salad Dressing, Mayonnaise type ½ cup
Pepper ½ teaspoon
Garlic Powder ¼ teaspoon
1. Cook macaroni according to package directions. Drain and cool.
2. Combine green pepper, salad dressing, and spices.
3. Add macaroni and toss lightly. Chill.
Makes 4 Servings, 1-1/2 cups each
Nutrition Content Per Serving:
Calories 430
Total Fat 13 grams
Saturated Fat 2 grams
Cholesterol 0 grams
Sodium 72 milligrams
Source: http://www.pueblo.gsa.gov/cic_text/food/rec-thrifty/recipes.htm
POTATO SALAD
1 pound (4 medium) Potatoes, washed, peeled
1 cup Onion, diced
1/4 cup Sweet pickle relish
1/2 cup Celery, chopped
1/2 cup Salad dressing, mayonnaise type
1. Wash potatoes; place in sauce pan. Cover with water and bring to boil.
Simmer until soft, about 15 minutes. Drain and cool.
2. Dice onion and chop celery; combine with pickle relish.
3. Add salad dressing to pickle mixture.
4. Cube potatoes and blend with dressing.
5. Cover and chill several hours.
Makes 4 Servings, 1-1/2 cups each
Nutrition Content Per Serving:
Calories 350
Total fat 24 grams
Saturated fat 3 grams
Cholesterol 0
Sodium 290 milligrams
Source: http://www.pueblo.gsa.gov/cic_text/food/rec-thrifty/recipes.htm
PEACH- APPLE CRISP
20 ounces canned sliced peaches, light-syrup pack, drained
2 medium apples, tart, peeled, sliced
1/2 teaspoon vanilla
1/4 teaspoon ground cinnamon
3/4 cup + 3 tablespoons flour
1/4 cup brown sugar, packed
3 tablespoons margarine, chilled
1. Preheat oven to 350° F. Lightly grease 9-x-9-x-2- inch casserole dish.
2. Combine peaches, apples, vanilla, and cinnamon in a bowl. Toss well and
spread evenly in greased casserole dish.
3. Combine flour and sugar in small bowl. Cut in margarine with two knives until
the mixture resembles coarse meal.
4. Sprinkle flour mixture evenly over fruit.
5. Bake until lightly browned and bubbly, about 20 minutes.
Makes 4 Servings, about 1/2 cup each, plus 4 servings for another meal
Nutrition Content Per Serving:
Calories 175
Total Fat 5 grams
Saturated Fat 1 gram
Cholesterol 0
Sodium 57 milligrams
Source: http://www.pueblo.gsa.gov/cic_text/food/rec-thrifty/recipes.htm
RICE PUDDING
1 cup whole milk
1 cup water
1 cup rice, uncooked
2 eggs
1 cup evaporated milk
1 teaspoon vanilla
¼ cup sugar
1/8 teaspoon ground cinnamon
1. In sauce pan, heat milk and water.
2. Add rice, bring to boil, lower heat to simmer; stir mixture every 10 minutes.
Cook uncovered until rice is tender, about 30 minutes.
3. In large bowl, mix eggs, 3/ 4 cup evaporated milk, vanilla, and sugar. Set
aside.
4. Add remaining 1/4 cup evaporated milk to rice mixture.
5. Spoon 1 cup of rice mixture into egg mixture and stir. Pour egg- rice mixture
into remaining rice.
6. Heat pudding until it boils, stirring continuously. Remove from heat, and
sprinkle with cinnamon.
Makes 4 Servings, about 1/4 cups each, plus 4 servings for another meal or
snack
Nutrition Content Per Serving:
Calories 190
Total Fat 5 grams
Saturated Fat 3 grams
Cholesterol 67 milligrams
Sodium 66 milligrams
Source: http://www.pueblo.gsa.gov/cic_text/food/rec-thrifty/recipes.htm
GREEN BEANS SAUTEE
1 lb fresh or frozen green beans, cut in 1-inch pieces
1 Tbsp vegetable oil
1 large yellow onion, halved lengthwise and thinly sliced
1/2 tsp salt
1/8 tsp black pepper
1 Tbsp fresh parsley, minced
1. If using fresh green beans, cook green beans in boiling water for 10-12
minutes or steam for 2-3 minutes until barely fork tender. Drain well. If using
frozen green beans, thaw first.
2. Heat oil in a large skillet. Sauté onion until golden.
3. Stir in green beans, salt and pepper. Heat through.
4. Toss with parsley before serving.
Makes 4 servings, about ¾ cup each
Nutrition Content Per Serving:
Calories: 64
Total fat: 4 g
Saturated fat: less than 1 g
Cholesterol: 0 mg
Sodium: 282 mg
Source: http://www.smallstep.gov/step_2/step2_recipes.html
BANANA NUT BREAD
1 cup mashed ripe bananas
1/3 cup low-fat buttermilk
1/2 cup packed brown sugar
1/4 cup margarine
1 egg
2 cup sifted all-purpose flour
1 tsp baking powder
1/2 tsp baking soda
1/2 tsp salt
1/2 cup chopped pecans
1. Preheat oven to 350º F. Lightly oil two 9x5-inch loaf pan.
2. Stir together mashed bananas and buttermilk; set aside.
3. Cream brown sugar and margarine together until light. Beat in egg. Add
banana mixture; beat well.
4. Sift together flour, baking powder, baking soda, and salt; add all at once to
liquid ingredients. Stir until well blended.
5. Stir in nuts and turn into prepared pan.
6. Bake for 50-55 minutes or until toothpick inserted in center comes out clean.
Cool 5 minutes in pan.
7. Remove from pan and complete cooling on a wire rack before slicing.
Makes one loaf, about 1/2-inch slice
Nutrition Content Per Serving:
Calories: 133
Total fat: 5 g
Saturated fat: 1 g
Cholesterol: 12 mg
Sodium: 138 mg
Source: http://www.smallstep.gov/step_2/step2_recipes.html
CHICKEN SALAD
3 1/4 cup chicken, cooked, cubed, skinless
1/4 cup celery, chopped
1 Tbsp lemon juice
1/2 tsp onion powder
1/8 tsp salt*
3 Tbsp mayonnaise, low fat
Bake chicken, cut into cubes, and refrigerate. In large bowl, combine rest of
ingredients, add chilled chicken and mix well.
Makes 5 servings, about ¾ cups each
*Reduce sodium by removing the 1/8 tsp of added salt. New sodium content
for each serving is 127 mg.
Healthy Cooking Tip: Remove skin from poultry before cooking to lower fat
content.
Nutrition Content Per Serving:
Calories: 183
Total fat: 7 g
Saturated fat: 2 g
Cholesterol: 78 mg
Sodium: 201 mg
Total fiber: 0 g
Protein: 27 g
Carbohydrates: 1 g
Potassium: 240 mg
Source: http://www.smallstep.gov/step_2/step2_recipes.html
1-2-3 PEACH COBBLER
1/2 tsp ground cinnamon
1 Tbsp vanilla extract
2 Tbsp cornstarch
1 cup peach nectar
1/4 cup pineapple juice or peach juice (if desired, use juice reserved from canned
peaches)
2 can (16 oz each) peaches, packed in juice, drained, (or 13/4 lb fresh) sliced
1 Tbsp tub margarine
1 cup dry pancake mix
2/3 cup all-purpose flour
1/2 cup sugar
2/3 cup evaporated skim milk as needed nonstick cooking spray
1/2 tsp nutmeg
1 Tbsp brown sugar
1. Combine cinnamon, vanilla, cornstarch, peach nectar, and pineapple or peach
juice in saucepan over medium heat. Stir constantly until mixture thickens and
bubbles.
2. Add sliced peaches to mixture.
3. Reduce heat and simmer for 5-10 minutes.
4. In another saucepan, melt margarine and set aside
5. Lightly spray 8-inch-square glass dish with cooking spray. Pour hot peach
mixture into dish.
6. In another bowl, combine pancake mix, flour, sugar, and melted margarine.
Stir in milk. Quickly spoon this over peach mixture.
7. Combine nutmeg and brown sugar. Sprinkle on top of batter.
8. Bake at 400 °F for 15-20 minutes or until golden brown.
9. Cool and cut into 8 pieces.
Makes 8 servings, 1 piece each
Nutrition Content Per Serving:
Calories: 271
Total fat: 4 g
Saturated fat: less than 1 g
Cholesterol: less than 1 mg
Sodium: 263 mg
Total fiber: 2 g
Protein: 4 g
Carbohydrates: 54 g
Potassium: 284 mg
Source: http://www.smallstep.gov/step_2/step2_recipes.html
BARBECUE CHICKEN
3 lb chicken parts (breast, drumstick, and thigh), skin and fat removed
1 large onion, thinly sliced
3 Tbsp vinegar
3 Tbsp Worcestershire sauce
2 Tbsp brown sugar to taste black pepper
1 Tbsp hot pepper flakes
1 Tbsp chili powder
1 C chicken stock or broth, fat skimmed from top
1. Place chicken in 13- by 9- by 2-inch pan. Arrange onions over top.
2. Mix together vinegar, Worcestershire sauce, brown sugar, pepper, hot pepper
flakes, chili powder, and stock.
3. Pour mixture over chicken and bake at 350 °F for 1 hour or until done. While
cooking, baste occasionally.
Makes 8 servings, 1 chicken part with sauce
Nutrition Content Per Serving:
Calories: 176
Total fat: 6 g
Saturated fat: 2 g
Cholesterol: 68 mg
Sodium: 240 mg
Total fiber: 1 g
Protein: 24 g
Carbohydrates: 7 g
Potassium: 360 mg
Source: http://www.smallstep.gov/step_2/step2_recipes.html
HOMESTYLE BISCUITS
2 C flour
2 tsp baking powder
1/4 tsp baking soda
1/4 tsp salt
2 Tbsp sugar
2/3 C 1% fat buttermilk
31/3 Tbsp vegetable oil
1. Preheat oven to 450 °F.
2. In medium bowl, combine flour, baking powder, baking soda, salt, and sugar.
3. In small bowl, stir together buttermilk and all of the oil. Pour over flour mixture
and stir until well mixed.
4. On lightly floured surface, knead dough gently for 10-12 strokes. Roll or pat
dough to 3/4-inch thickness. Cut with 2-inch biscuit or cookie cutter, dipping
cutter in flour between cuts. Transfer biscuits to an un-greased baking sheet.
5. Bake for 12 minutes or until golden brown. Serve warm.
Makes 15 servings, about 1 2-inch biscuit
Nutrition Content Per Serving:
Calories: 99
Total fat: 3 g
Saturated fat: less than 1 g
Cholesterol: less than 1 mg
Sodium: 72 mg
Total fiber: 1 g
Protein: 2 g
Carbohydrates: 15 g
Potassium: 102 mg
Source: http://www.smallstep.gov/step_2/step2_recipes.html
Chillin’ Out Pasta Salad
8 oz. (2 ½ cups medium shell pasta)
1 8-oz. carton (1 cup) plain nonfat yogurt
2 tbsp. spicy brown mustard
2 tbsp. salt-free herb seasoning
1 ½ cups chopped celery
1 cup sliced green onion
1 lb. cooked small shrimp
3 cups coarsely chopped tomatoes (about 3 large)
1. Cook pasta according to package directions. Drain; cool.
2. In a large bowl stir together yogurt, mustard, and herb seasoning. Add pasta,
celery,
and green onion; mix well. Chill at least 2 hours.
3. Just before serving, carefully stir in shrimp and tomatoes.
Makes 12 servings
Healthy Cooking Tip: Use nonfat or low-fat dressing, yogurt, or mayonnaise
instead of
regular mayonnaise in salads and sandwiches.
Nutrition Content Per Serving:
Calories: 140
Total fat: 1 g
Saturated fat: 0.1 g
Carbohydrates: 19 g
Protein: 14 g
Cholesterol: 60 mg
Sodium: 135 mg
Dietary fiber: 1.3 g
Source: U.S. Department of Health and Human Services, Public Health Service,
National Institutes of Health
20-Minute Chicken Creole
4 medium chicken breast halves (1/2 lb. total), skinned, boned, and cut into 1inch strips*
1 14-oz can tomatoes, cut up**
1 cup low-sodium chili sauce
1 ½ cups chopped green pepper (1 large)
½ cup chopped celery
¼ cup chopped onion
2 cloves garlic, minced
1 tbsp. chopped fresh basil or 1 tsp. dried basil, crushed
1 tbsp. chopped fresh parsley or 1 tsp. dried parsley
¼ tsp. crushed red pepper
¼ tsp. salt
Nonstick spray coating
1. Spray deep skillet with nonstick spray coating. Preheat pan over high heat.
Cook chicken in hot skillet, stirring for 3 to 5 minutes until no longer pink.
2. Reduce heat. Add tomatoes and their juice, low-sodium chili sauce, green
pepper, celery, onion, garlic, basil, parsley, crushed red pepper, and salt. Bring to
boiling; reduce heat and simmer covered for 10 minutes. Serve hot, cooked rice
or whole wheat pasta.
Makes 4 servings
*You can substitute 1lb. boneless, skinless chicken breasts, cut into 1-inch strips,
if desired.
** To cut back on sodium, try low-sodium canned tomatoes.
Healthy Cooking Tip: Use poultry with the skin removed.
Nutrition Content Per Serving:
Calories: 255
Total fat: 3g
Unsaturated fat: 0.8 g
Carbohydrates: 16 g
Protein: 31 g
Cholesterol: 100 mg
Sodium: 465 mg
Dietary fiber: 1.5 g
Source: U.S. Department of Health and Human Services, Public Health Service,
National Institutes of Health
Old-Fashioned Bread Pudding with Apple-Raisin Sauce
10 slices whole wheat bread
1 egg
3 egg whites
1 ½ cups skim milk
¼ cup sugar
¼ cup brown sugar
1 tsp. vanilla extract
½ tsp. cinnamon
¼ tsp. nutmeg
¼ tsp. cloves
2 tsp. sugar
1. Preheat oven to 350◦F. Spray an 8-inch x 8-inch baking dish with vegetable oil
spray. Lay the slices of bread in the baking dish in two rows, overlapping them
like shingles.
2. In a medium mixing bowl, beat together the egg, egg whites, milk, ¼ cup
sugar, brown sugar, and vanilla. Pour the egg mixture over the bread.
3. In a small bowl, stir together the cinnamon, nutmeg, cloves, and 2 tsp. sugar.
Sprinkle the spiced sugar over the bread pudding. Bake the pudding for 30 to 35
minutes, until it has browned on top and is firm to the touch.
4. Serve warm or at room temperature, with warm apple-raisin sauce.
Makes 9 servings
Nutrition Content Per Serving:
Calories: 233
Total fat: 3 g
Saturated fat: 1 g
Carbohydrates: 46 g
Protein: 7 g
Cholesterol: 24 mg
Sodium: 252 mg
Dietary fiber: 3 g
Source: U.S. Department of Health and Human Services, Public Health Service,
National Institutes of Health