Assistance Mama's (FS, WIC, & Medicaid)

kswyo
WIC food recipes
by kswyo
February 15, 2008 at 5:04 AM

I was just thinking that a main post for just recipes for your WIC food would be a good idea. 
Also any other cheap to make recipes you use at home.
 
Maybe admin can sticky it?


EDIT: most of the things I've posted came from here: http://www.nal.usda.gov/wicworks/Learning_Center/WICfood_recipes.html
There are TONS more there too, I just posted some of them.

Replies

  • kswyo
    by kswyo
    February 15, 2008 at 5:43 AM
    recipes and onfo on the WIC site


    Cooking with eggs to stretch your food dollars: http://www.utextension.utk.edu/publications/spfiles/SP286-L.pdf



    Using peanut butter to stretch your food dollars:
    http://www.utextension.utk.edu/publications/spfiles/SP286-N.pdf 
  • kswyo
    by kswyo
    February 15, 2008 at 5:47 AM
    Cereal:
    can also be found here:


    http://www.health.state.mn.us/divs/fh/wic/wicfoods/cerealrcp.html


     

    Meatloaf (6 servings)

     1 cup WIC bran flake cereal 
    1/3 cup milk
     1/4 cup chopped onion
     1/4 cup ketchup
     1 egg
     1/4 tsp. onion powder
     1/8 tsp. pepper
     1 pound lean hamburger

    Crush cereal to measure 1/2 cup. Set aside.

    Combine milk, onion, ketchup, egg, onion powder and pepper in large mixing bowl. Mix in hamburger and crushed cereal. Shape into loaf.

    Place the loaf in an 8" x 8" baking pan or loaf pan; bake at 350º for 45 minutes or until well browned.

    Back to Top

     

    Tasty Tuna Patties (4 servings)

     1 egg, beaten
     1 small can water-packed tuna
     1 cup crushed WIC flake cereal

    Mix all ingredients together well. Shape into four patties.

    Brown in medium-hot skillet, about 5 to 10 minutes per side or bake at 350º for about 25 minutes in a greased pan.

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    Best Bran Muffins

     1 1/4 cups flour 
    1 Tbsp. baking powder
     1/4 tsp. salt
     2 Tbsp. sugar
     2 1/2 cups WIC bran flakes cereal
     1 1/4 cups skim milk
     1 egg
     2 Tbsp. vegetable oil

    Stir together cereal and milk in large bowl. Let stand 2 minutes. Add egg and oil and beat well. Add flour, baking powder, salt and sugar. Mix just until moist.

    Fill 12 greased or paper-lined muffin cups 2/3 full. Bake at 400º for 18 to 20 minutes.

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    Magic Muffins (12 servings)

     1 1/4 cups flour 
    3/4 cup Malt-O-Meal or Cream of Wheat, uncooked
     1/4 cup sugar
     1 Tbsp. baking powder
     1/4 tsp. salt
     3/4 cup skim milk
     2 Tbsp. oil
     1 egg

    Combine all ingredients until flour is moistened. Fill 12 greased or paper-lined muffin cups 3/4 full. Bake at 400º for 20 minutes.

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    Granola ( 2 quarts)

     4 cups uncooked oatmeal
     1 cups wheat germ
     1 cup chopped nuts
     1 cup coconut
     1/2 tsp. cinnamon
     1/3 cup oil
     1/3 cup honey

    Combine dry ingredients in a large bowl. Combine oil and honey and pour over dry mixture, mixing well. Spread on baking sheet and bake 15 minutes at 300º, stirring every 5 minutes.

    Store in closed container or plastic bag.

    Variations: Add WIC flake cereal, raisins or other dried fruits, sunflower seeds, rolled wheat or rye flakes.

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    Butterscotch Pudding (2 servings)

     2 cups skim milk
     1/4 cup brown sugar
     1/4 tsp. salt
     1/3 cup uncooked Cream of Wheat cereal
     2 eggs, unbeaten
     1 tsp. margarine (optional)

    Place milk, cereal, sugar, eggs, and salt into saucepan. Mix well. Bring to a boil, stirring constantly. Reduce heat and cook 5 minutes, stirring often. Add margarine and remove from heat. Stir and serve.

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    Chat-and-Chew Bars (3 dozen bars)

     4 cups uncooked oatmeal
     1 1/2 cups chopped nuts
     1 cup brown sugar
     3/4 cup margarine, melted
     1/2 cup honey or corn syrup
     1 tsp. vanilla
     1 tsp. salt

    Combine all ingredients. Press firmly into well-greased 15" x 10" pan.

    Bake at 450º for 10 to 12 minutes until brown and bubbly. Let cool and cut into bars.

    Back to Top

     

    Total Cookies (6 - 7 dozen)

     1 cup margarine
     1 cup brown sugar
     1 cup white sugar
     2 eggs
     2 cups coconut
     2 cups Total or WIC flake cereal
     1/2 tsp. vanilla
     2 cups flour
     1 tsp. baking soda
     1/2 tsp. baking powder
     1/2 tsp. salt

    Cream margarine, brown sugar and white sugar; beat well. Add eggs, vanilla, coconut and cereal, beating well after each addition. Add remaining ingredients, mixing well.

    Drop dough by rounded teaspoonfuls onto a baking sheet. Bake at 350º for 10 to 12 minutes.

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    Famous Oatmeal Cookies (6 - 7 dozen cookies)

     3/4 cup margarine
     1 cup brown sugar
     1/2 cup white sugar
     1 egg
     1/4 cup water
     1 tsp. vanilla
     1 tsp. salt
     1/2 tsp. baking soda
     1 cup flour
     3 cups uncooked oatmeal
     1 cup raisins

    Cream margarine, brown sugar and white sugar; beat in egg. Add remaining ingredients and mix well.

    Drop by rounded teaspoonfuls onto greased baking sheet. Bake at 350º for 12 to 15 minutes.

    Variations:

     Oatmeal Nut Cookies: Add 1 cup chopped nuts.

    Chocolate Chip Oatmeal Cookies: Add 1 cup chocolate chips.

    Back to Top

     

    Banana-Oatmeal Breakfast

     1/4 cup dry infant oatmeal cereal
     1/2 cup breastmilk or prepared iron-fortified formula
     1/3 cup banana, mashed
     1/4 cup breastmilk or prepared iron-fortified formula

    Combine infant oatmeal and 1/2 cup breastmilk (or prepared iron-fortified formula). Bring to a boil and simmer 5 minutes, stirring occasionally.

    In a separate bowl, mix mashed banana and 1/4 cup breastmilk (or prepared iron-fortified formula). Combine banana and oatmeal mixtures.

    Back to Top

     

    Oatmeal Muffins (makes 8 muffins)

     1 cup flour 
    1/4 cup sugar
     2 tsp. baking powder
     1 cup dry infant oatmeal cereal
     1/2 cup milk
     2 Tbsp. oil
     2 eggs, beaten

    In a large bowl, mix together flour, sugar, baking powder and infant cereal. Add milk, oil and eggs and stir only until blended.

    Spoon batter into 8 greased or paper-lined muffin cups. Bake at 425º for 20 minutes.

    Back to Top

     

    Cereal Pancakes (makes 6 - 9 pancakes)

     1 egg
     1 cup milk
     2 Tbsp. oil
     3/4 cup dry infant cereal 
    1/4 cup flour
     1 Tbsp. sugar
     1 tsp. baking powder
     1/2 tsp. baking soda

    In a medium-size bowl, beat egg; add rest of ingredients and mix.

    Pour 1/2 cup batter onto hot, greased skillet for each pancake. Turn pancakes as soon as they are puffed and full of bubbles. Cook other side until golden brown.

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    Teething Biscuits

     2 Tbsp. shortening
     1/2 cup sugar
     1 egg
     1 tsp. baking powder
     1/4 tsp. salt
     1 1/2 tsp. vanilla
     1 tsp. water
     1 1/2 cup dry infant cereal

    Heat oven to 300º. Cream shortening and sugar; add egg, baking powder, salt, vanilla and water. Mix until well-blended. Gradually stir in infant cereal.

    Knead until smooth. Pat into rectangle and cut into 12 x 1-inch bars. Smooth edges so they won't be sharp.

    Place on un-greased sheet. Bake 20 - 30 minutes or until dry. Store in uncovered container overnight.

  • kswyo
    by kswyo
    February 15, 2008 at 5:51 AM


    http://www.umext.maine.edu/onlinepubs/htmpubs/4333.htm


    Thrifty Recipes: Main Dishes

    Some small families tested and liked the recipes in the sample menus. Try them. You may like them too. Some of these recipes are new. Some are old favorites. In either case, they are: 

    • Low in cost. They are made with economical foods and seasonings.

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

    Barbeque Beef Sandwich 

    1/2 pound
    1/3 cup
    1/4 cup
    2 tablespoons
    2 teaspoons
    1/4 teaspoon
    Dash
    2
    Lean ground beef
    Tomato sauce
    Onion, chopped
    Vinegar
    Sugar
    Dry mustard
    Pepper
    Hamburger rolls, whole grain

    1. Cook beef until lightly browned. Drain fat.
    2. Mix in remaining ingredients (except hamburger rolls).
    3. Cover and cook over low heat for 20 minutes to blend flavors. Stir occasionally.
    4. Spoon mixture onto bottom halves of rolls (about 1/2 cup per sandwich). Cover with top halves. 

    Two sandwiches, 405 calories per sandwich.

    [Back to top]


    Creole Beans 

    1/4 cup
    1/4 cup
    1/4 cup
    1 teaspoon
    8 ounces
    1/8 teaspoon
    1/16 teaspoon
    Dash 
    1 1/4 cups
    Celery, sliced
    Onion, coarsely chopped
    Green pepper, coarsely chopped
    Margarine
    Canned tomatoes (about 1 cup)
    Garlic powder
    Salt
    Pepper
    Peas (navy) beans, canned, drained

    1. Cook celery, onion and green pepper in margarine until tender, about 5 minutes.
    2. Break up large pieces of tomatoes. Add tomatoes and seasonings to cooked vegetables. Bring to a boil.
    3. Add beans and return to a boil. Reduce heat, cover and boil gently until flavors are blended and liquid is reduced, about 30 minutes. Stir occasionally to prevent sticking.

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

    [Back to top]


    Bean Tamale Pie 

    2 tablespoons
    2 tablespoons
    1 teaspoon
    1 cup
    1/2 cup
    About 1 cup
    1 1/2 teaspoons
    1/3 cup
    3/4 cup
    Pinch
    Green pepper, chopped
    Onions, chopped
    Oil
    Kidney beans, canned, drained
    Tomato puree
    Frozen whole-kernel corn
    Chili powder
    Yellow cornmeal
    Water
    Salt

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

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

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    Beef and Peppers 

    About 1 cup
    8 ounces
    1/8 teaspoon
    Dash
    1 small 
    1/2 medium
    Beef cubes, from chuck steak*
    Canned tomatoes (about 1 cup)
    Garlic powder
    Pepper
    Onion, sliced
    Green pepper, cut in 1-inch pieces

    1. Brown beef cubes in saucepan until well browned.
    2. Break up large pieces of tomatoes. Stir in garlic powder and pepper. Pour over beef. Cover and cook over low heat until beef is almost tender, about 1 hour.
    3. Add onion and green pepper. Cover and continue cooking until vegetables and beef are tender, about 30 minutes.

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

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

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    Beef with Noodles 

    About 1 cup
    1 1/2 cups
    1/4 teaspoon
    Dash
    1
    1 small
    2/3 cup
    1 tablespoon
    1 tablespoon
    1 1/2 cups
    Beef from chuck steak*
    Water
    Salt
    Pepper
    Bay leaf
    Onion, coarsely chopped
    Celery, diced
    Flour
    Water
    Noodles, cooked, unsalted

    1. Brown beef cubes in saucepan until well browned.
    2. Add 1 1/2 cups water, salt, pepper and bay leaf. Cover and cook over low heat until beef is almost tender, about 1 hour.
    3. Add onion and celery. Continue cooking until meat and vegetables are tender, about 20 minutes. 
    4. Remove bay leaf.
    5. Mix flour and water until smooth. Stir into beef mixture. Cook, stirring constantly, until thickened, about 2 minutes.
    6. Serve over noodles.

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

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

    [Back to top]


    Braised Turkey Drumsticks

    (Provides cooked turkey for 3 meals.)
    2 pounds
    1/8 teaspoon
    Pinch
    Dash
    1 1/2 cups
    Turkey drumsticks, fresh or frozen
    Poultry seasoning
    Salt
    Pepper
    Water

    1. Thaw frozen drumsticks in refrigerator.
    2. Brown drumsticks in hot frypan about 15 minutes.
    3. Sprinkle with seasonings.
    4. Add water. Bring to a boil. Reduce heat, cover, and simmer until tender, about 1-1/2 hours. Turn drumsticks halfway through cooking.
    5. Measure cooking liquid. Spoon off as much of the fat layer as possible. Add water to liquid, if necessary, to make 1 1/2 cups. Save 1/2 cup for Turkey with Gravy.
    6. Separate meat from skin and bones. Dice and save 2/3 cup turkey for Turkey Spanish Rice. Dice and save 3/4 cup turkey for Turkey-Potato Salad.

    [Back to top]


    Turkey with Gravy 

    1 tablespoon
    1 tablespoon
    1/2 cup
    About 6 ounces
    Flour
    Water
    Turkey cooking liquid (from Turkey Drumsticks)
    Turkey (from Turkey Drumsticks)

    1. Mix flour and water until smooth. Stir into turkey cooking liquid.
    2. Cook, stirring constantly, until thickened, about 2 minutes.
    3. Serve over braised turkey.

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

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    Eggs Foo Yung 

    Egg Mixture:
    2
    1 cup
    1/2 cup
    2 ounce can
    1 teaspoon
    2 teaspoons
    Eggs (see Note*)
    Bean sprouts, fresh
    Chicken or beef, cooked, diced
    Mushrooms, stems and pieces, drained
    Instant minced onion
    Oil
    Sauce:
    1/2 cup
    2 teaspoons
    2 teaspoons
    Water
    Soy sauce
    Cornstarch

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

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

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

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    Microwaved Stuffed Peppers 

    1
    To cover
    2 tablespoons
    Green pepper, halved, seeded
    Boiling water
    Tomato sauce
    Meat mixture:
    3 tablespoons
    1 teaspoon
    3 tablespoons
    1
    1/4 teaspoon
    1/8 teaspoon
    6 ounces
    Wheat crackers, crushed; or rolled oats
    Instant minced onion
    Skim milk
    Egg
    Basil leaves
    Salt
    Lean ground beef

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

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

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

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    Pork Fajitas

    1 cup
    1 tablespoon
    1/4 teaspoon
    1/2
    1/2
    4
    Optional
    Pork
    Lime juice
    Chili powder
    Green pepper, sliced
    Onion, sliced
    Flour tortillas (6-inch size)
    Salsa

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

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

    [Back to top]


    Quick Pizza 

    1
    3/4 cup
    1 teaspoon
    1/2 teaspoon
    1 small
    1/2 small
    1 cup
    1 cup
    Refrigerated pizza crust, 12-inch diameter
    Canned tomato sauce
    Oregano leaves
    Garlic powder
    Onion, sliced
    Green pepper, thinly sliced
    Mushrooms, fresh, sliced
    Mozzarella cheese, part skim milk, shredded (about 4 ounces)

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

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

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    Roast Pork Shoulder 

    (Provides cooked pork for 3 meals)
    2 1/2 poundsFresh picnic shoulder with bone

    1. Place picnic shoulder on rack in shallow roasting pan. If meat thermometer is used, insert it in center of roast so tip does not touch bone or fat.
    2. Roast, uncovered, at 325 degrees F (slow oven) until done, about 2-1/2 to 3 hours. To test for doneness, make a small cut next to bone into thicker part of meat. Juices will be clear when meat is done. Meat thermometer, if used, should read 170 degrees F.
    3. Remove fat from drippings. Defatted drippings will measure about 2 tablespoons. Use for Roast Pork with Gravy.
    4. Separate meat from rind, fat, and bone. Using the smaller pieces of pork, dice and save 1 cup of meat for Pork Fajitas. Slice remaining meat. Save half for sandwiches and half for Roast Pork with Gravy. Cooked pork will keep 3 to 4 days in the refrigerator.

    [Back to top]


    Roast Pork with Gravy 

    Water
    1 tablespoon
    1 tablespoon 
    About 4 1/2 ounces
    As needed
    Defatted pork drippings (from Roast Pork Shoulder, step 3)
    Flour
    Roast pork, sliced (from Roast Pork Shoulder, step 4)

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

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

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    Sesame Fish

    1/2 pound
    1/2 teaspoon
    1 tablespoon
    1/2 teaspoon
    1/8 teaspoon
    Dash
    1 tablespoon
    1 tablespoon
    Cod fillets, fresh or frozen
    Margarine, melted
    Lemon juice
    Dried tarragon leaves
    Salt
    Pepper
    Sesame seeds
    Parsley, chopped

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

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

    [Back to top]


    Stove-top Beans 

    3 1/4 cups
    1 cup
    2/3 cup
    1/2 cup
    1 medium
    1 tablespoon
    1 1/2 teaspoons
    2 teaspoons
    1/8 teaspoon
    Pea (navy) beans, canned
    Water
    Tomato puree
    Onion, chopped
    Apple, unpared, finely chopped
    Prepared mustard
    Worcestershire sauce
    Sugar
    Pepper

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

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

    [Back to top]


    Taco Salad

    1/3 pound
    2 tablespoons
    1 teaspoon
    1 cup
    1/3 cup
    2 tablespoons
    1 teaspoon
    1/4 teaspoon
    1/8 teaspoon
    1/8 teaspoon
    2 cups
    1 small
    1/4 cup
    8
    Ground beef
    Onion, chopped
    Flour
    Kidney beans, canned, drained (reserve liquid)
    Tomato puree
    Bean cooking liquid, or water
    Chili powder
    Oregano leaves
    Salt
    Garlic powder
    Lettuce, torn in bite-size pieces
    Tomato, cut in chunks
    Green pepper, coarsely chopped
    Cornmeal chips, crumbled

    1. Cook beef and onion until beef is well browned. Drain. Stir in flour.
    2. Stir in beans, tomato puree, bean liquid or water, and seasonings.
    3. Cook over low heat until thickened, about 10 minutes.
    4. Mix lettuce, tomato chunks and green pepper.
    5. To serve, place half of lettuce mixture (about 1 1/2 cups) on each plate. Mound half of beef mixture (about 3/4 cup) in center of lettuce mixture. Sprinkle crumbled cornmeal chips over beef mixture. Serve immediately.

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

    [Back to top]


    Turkey Spanish Rice 

    1/4 cup
    1/4 cup
    2 tablespoons
    1/4 cup
    1/2 teaspoon
    8 ounces
    2/3 cup
    1/4 cup
    1/4 teaspoon
    1/16 teaspoon
    Dash
    1
    Onion, cut in pieces
    Green pepper, chopped
    Celery, sliced
    Rice, uncooked
    Margarine
    Canned tomatoes (about 1 cup)
    Turkey, cooked, diced (from Braised Turkey Drumsticks)
    Water
    Chili powder
    Salt
    Pepper
    Bay leaf

    1. Cook vegetables and rice in margarine in a small saucepan until onion begins to brown, about 4 minutes.
    2. Break up large pieces of tomatoes. Add tomatoes and remaining ingredients to rice mixture. 
    3. Bring to a boil. Reduce heat, cover, and cook slowly until rice is tender, about 25 minutes. Stir as needed to prevent sticking.
    4. Remove bay leaf.

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

    [Back to top]


    Turkey-Potato Salad 

    3/4 cup
    1/4 cup
    1 cup
    1 tablespoon
    2 tablespoons
    2 tablespoons
    1/4 teaspoon
    1/8 teaspoon
    Turkey, cooked, diced (from Braised Turkey Drumsticks)
    Celery, chopped
    Potato, cooked, peeled, diced
    Onion, chopped
    Green pepper, chopped
    Salad dressing, mayonnaise-type
    Prepared mustard
    Salt

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

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

  • kswyo
    by kswyo
    February 15, 2008 at 5:52 AM

    http://www.umext.maine.edu/onlinepubs/htmpubs/4334.htm

    Thrifty Recipes: Salads and Soups, Breads and Desserts

    Some small families tested and liked the recipes in the sample menus. Try them. You may like them too. Some of these recipes are new. Some are old favorites. In either case, they are: 

    • Low in cost. They are made with economical foods and seasonings.

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

    Broccoli Soup 

    1 1/2 cups 
    1/4 cup
    1/4 cup
    1 cup
    2 cups
    2 tablespoons
    1/4 teaspoon
    Dash
    Dash
    1/4 cup
    Broccoli, chopped (see Note*)
    Celery, diced
    Onion, chopped
    Chicken broth, unsalted
    Skim milk
    Cornstarch
    Salt
    Pepper
    Ground thyme
    Swiss cheese, shredded

    *Note: A 10-ounce package of frozen, chopped broccoli can be used in place of fresh broccoli.

    1. Place vegetables and broth in saucepan. Bring to boiling, reduce heat, cover and cook until vegetables are tender, about 8 minutes.
    2. Mix milk, cornstarch, salt, pepper and thyme; add to cooked vegetables. Cook, stirring constantly, until soup is slightly thickened and mixture just begins to boil.
    3. Remove from heat. Add cheese, and stir until melted. 

    Four servings, about 1 cup each, 110 calories per serving.

    [Back to top]


    Celery-Carrot Salad

    1 cup
    1/3 cup
    1 tablespoon
    1 tablespoon
    1/2 teaspoon
    1 teaspoon
    Dash
    Celery, thinly sliced
    Carrot, shredded
    Onion, chopped
    Salad dressing, low-fat mayonnaise-type
    Prepared mustard
    vinegar
    Pepper

    1. Mix celery, carrot and onion.
    2. Mix remaining ingredients. Stir into celery mixture.
    3. Chill.

    Two servings of about 2/3 cup each, 50 calories per serving.

    [Back to top]


    Hot Potato Salad 

    1/4 cup
    2 teaspoons
    2 teaspoons
    1/8 teaspoon
    Dash
    1/2 cup
    3 tablespoons
    1 2/3 cups
    2 tablespoons
    Onion, chopped
    Flour
    Sugar
    Salt
    Pepper
    Water
    Vinegar
    Potatoes, cooked, peeled, sliced (2/3 pound or about 2 medium)
    Bacon-flavored bits or crumbled cooked bacon

    1. Cook onion in oil in frypan until tender.
    2. Mix flour, sugar, salt and pepper. Stir into onion.
    3. Gradually stir in water and vinegar. Cook, stirring constantly, until thickened, about 3 minutes.
    4. Add potatoes. Mix gently. Heat to serving temperature over low heat, about 5 minutes.
    5. Sprinkle with bacon or bacon bits before serving.

    Two servings of about 1 cup each, 150 calories per serving.

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    Potato Salad 

    1 2/3 cups
    3 tablespoons
    1 tablespoon
    2 tablespoons
    1/2 teaspoon
    1/8 teaspoon
    Dash
    Potatoes, cooked, peeled, diced (2/3 pound, about 2 medium)
    Celery, chopped
    Onion, chopped
    Salad dressing, low-fat mayonnaise-type
    Prepared mustard
    Salt
    Pepper

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

    Two servings of about 3/4 cup each, 160 calories per serving

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    Split Pea Soup 

    1 3/4 cup
    2/3 cup
    2/3 cup
    1/2 teaspoon
    1/8 teaspoon
    1/8 teaspoon
    1
    4 1/2 cups
    Dried split peas
    Onion, chopped
    Carrot, shredded
    Salt
    Pepper
    Oregano leaves
    Bay leaf
    Boiling water

    1. Add all ingredients to boiling water. 
    2. Return to a boil. Reduce heat, cover and boil gently until peas are tender, about 40 minutes.
    3. If necessary, uncover and cook, stirring occasionally, until desired thickness is obtained, about 5 minutes.
    4. Remove bay leaf.
    5. Serve half of the soup. Refrigerate remaining 2 2/3 cups for use at another meal.* The soup will keep 3 to 4 days in the refrigerator. 

    Four servings of about 1 1/3 cups each, 330 calories per serving.

    *Note: To reheat soup, stir in 1/4 cup water. Heat until soup starts to boil, stirring as needed to prevent sticking.

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    Prune Puree/Prune Butter/Other Fat Substitutions

    Prune puree: Combine 1 1/3 cups (8 ounces) pitted prunes and 6 tablespoons water in container of food processor. Pulse on and off until prunes are finely chopped. Makes 1 cup. Another option is to make prune butter by blending 1 pound of prunes with 1 cup of hot water.

    Use in baking: Use prune puree in baked products to replace up to 1/2 the fat without flavor or texture being compromised according to researchers at Pennsylvania State University. Other fat substitutes that you may want to try are apple butter, applesauce, bananas and yogurt.

    Baking Mix 

    3 cups
    3 cups
    3 tablespoons
    1 1/2 teaspoons
    3/4 cup
    3/4 cup
    Whole-wheat flour
    All-purpose flour
    Baking powder
    Salt
    Nonfat dry milk
    Vegetable shortening

    1. Mix dry ingredients thoroughly.
    2. Cut in shortening with pastry blender or mixer until fine crumbs are obtained, and shortening is evenly dispersed.
    3. Store, tightly covered, in refrigerator. Use within 3 months.
    4. Use for biscuits or muffins.

    About 8 cups mix.

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    Apple Cobbler (using Baking Mix) 

    1 tablespoon
    1 tablespoon
    1/8 teaspoon
    3/4 cup
    2 medium
    3/4 cup
    2 tablespoons
    3 tablespoons
    Cornstarch
    Sugar
    Ground cinnamon
    Water
    Apples, tart, pared, sliced
    Baking Mix
    Process American cheese, shredded
    Water 

    1. Preheat oven to 400 degrees F.
    2. Mix cornstarch, sugar and cinnamon in saucepan. Add 3/4 cup water, and mix well. Add apples.
    3. Cook over low heat, stirring occasionally, until liquid thickens and apples just begin to soften, about 6 minutes.
    4. Pour into 1-quart casserole.
    5. Stir biscuit mix and cheese together. Add 3 tablespoons water, and mix well. Spread on top of apple mixture.
    6. Bake until top is lightly browned, about 30 minutes.

    Four servings of about 1/2 cup each, 155 calories per serving.

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    Applesauce Muffins (using Baking Mix) 

    1 1/2 cups
    1 tablespoon
    1/2 teaspoon
    1
    1/2 cup
    1/4 cup
    Baking Mix
    Sugar
    Cinnamon
    Egg white, slightly beaten
    Applesauce, unsweetened
    Water

    1. Preheat oven to 400 degrees F.
    2. Grease muffin tins.
    3. Stir mix, sugar and cinnamon together.
    4. Mix egg white, applesauce and water thoroughly. Add to dry ingredients. Stir until dry ingredients are barely moistened (batter will be lumpy).
    5. Fill muffin tins two-thirds full.
    6. Bake until lightly browned, about 20 minutes.

    Eight muffins, 105 calories per muffin.

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    Biscuits (Using Baking Mix) 

    1/3 cup
    1 1/2 cups
    Water
    Baking Mix (pg. 3)

    1. Preheat oven to 425 degrees F. 
    2. Stir most of the water into mix. Add rest of water as needed to make a dough that is soft but not sticky. Shape dough into a ball. 
    3. Pat or roll dough into a rectangle about 8 by 4 inches; cut into eight pieces.
    4. Place on ungreased baking sheet.
    5. Bake until lightly browned, about 15 minutes.

    Eight biscuits, 90 calories per biscuit.

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    Carrot-Raisin Bars 

    1/3 cup
    2 tablespoons
    2 tablespoons
    1 large
    1 teaspoon
    1/4 cup
    3/4 cup
    1 teaspoon
    3/4 teaspoon
    1/4 teaspoon 
    1/2 cup
    1/4 cup
    1/2 cup
    Sugar
    Margarine, softened
    Prune puree
    Egg
    Vanilla
    Water
    Flour
    Baking powder
    Ground cinnamon
    Salt
    Quick-cooking rolled oats
    Raisins, chopped
    Carrot, shredded

    1. Preheat oven to 350 degrees F.
    2. Spray an 8-inch by 8-inch pan with cooking spray.
    3. Beat sugar, margarine and prune puree with an electric mixer at medium speed until well blended, about 2 minutes. Add egg and vanilla. Beat well. Mix in water. 
    4. Mix flour, baking powder, cinnamon and salt. Add to egg mixture. Mix until blended.
    5. Mix in oats, raisins and carrot.
    6. Spread dough in pan.
    7. Bake until toothpick inserted into center comes out clean, about 25 minutes.

    Twenty-four bars, 60 calories per bar.

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    Stewed Prunes 

    1 cup
    1 1/2 cups
    2 teaspoons
    Dried prunes
    Water
    Sugar, if desired

    1. Put prunes, water and sugar (if used) in a pan. Cover and boil gently about 20 minutes until prunes are tender. * Add a little water during cooking, if needed.
    2. Cool prunes in the liquid. Store in refrigerator.

    Four servings, about 1/3 cup each.

    *Note: Cook prunes only 10 minutes for use in other recipes. Do not add sugar. Makes 3/4 cup cut-up cooked prunes.

  • kswyo
    by kswyo
    February 15, 2008 at 5:54 AM
  • Hellokittygurl
    February 15, 2008 at 6:09 AM
    What a great idea! Thanks so much for posting all the recipes! I have made the post sticky for those who have so many things just in their house and not using. For me it'd be beans, i've made so many soups, i think im tired of beans LOL. Kudos to you for taking the time to copy and paste it all!

    -Trisha
  • kswyo
    by kswyo
    February 15, 2008 at 6:10 AM

    Quoting Hellokittygurl:

    What a great idea! Thanks so much for posting all the recipes! I have made the post sticky for those who have so many things just in their house and not using. For me it'd be beans, i've made so many soups, i think im tired of beans LOL. Kudos to you for taking the time to copy and paste it all!

    -Trisha
    Thanks, I realize how hard it is to sift through it all that's why I posted the links too. 
  • JenB1983
    February 15, 2008 at 10:29 PM
    One of my favorite things to make would have to be ham and beans.  It is such a cheap, yummy, filling meal!  And the leftovers are great to heat up for a quick meal.  Please keep in mind though that I'm an improv cook.  LOL  I never measure things out, just dash and scoop until I think it looks good. :-D

    ~Ingredients~
    1 package dried beans, we use either pinto or great nothern beans
    1lb or so of cubed/cut up ham
    Water
    Grown sugar
    Red pepper flakes
    Chili powder


    ~Directions~
    *Soak beans overnight, following directions on the package
    *Rinse and sort beans
    *Put beans and ham into a crockpot(4qt or so)
    *Add water to cover
    *Throw a handful of brown sugar in
    *Shake in chili pepper and pepper flakes for desired spice
    *Cover and cook all day
  • katiedidit02
    February 17, 2008 at 9:02 PM

    Quoting kswyo:

    Teething Biscuits

     2 Tbsp. shortening
     1/2 cup sugar
     1 egg
     1 tsp. baking powder
     1/4 tsp. salt
     1 1/2 tsp. vanilla
     1 tsp. water
     1 1/2 cup dry infant cereal

    Heat oven to 300º. Cream shortening and sugar; add egg, baking powder, salt, vanilla and water. Mix until well-blended. Gradually stir in infant cereal.

    Knead until smooth. Pat into rectangle and cut into 12 x 1-inch bars. Smooth edges so they won't be sharp.

    Place on un-greased sheet. Bake 20 - 30 minutes or until dry. Store in uncovered container overnight.

    I have heard babies can't have eggs till a certain age. Do you think this will bo ok for an 8 month old?
    Oh and thanks for all of these wonderful recepies!
  • lisannemichelle
    April 20, 2008 at 6:38 AM
    Kraft's website has lots of good recipes for all the cheese we get :)

    http://www.kraftfoods.com/kf

Assistance Mama's (FS, WIC, & Medicaid)