The menus below are for a week of three meals per day for a total of $75.40. They are intended to supply more than enough nourishment and nutrition, including adequate vitamins, minerals and trace elements.
But even more, they are designed with some variety in mind, at least in the evening dinners. Included are an African-style stew, a Mexican dinner, Italian spaghetti, a Chinese stir-fry meal and southern fried fish.
The dinner menus assume all family members eat at the same table, which is the most economical way to dine. Any leftovers should be kept and used to supplement lunches or to incorporate into other dishes. With some planning, no edible food need go to waste.
Breakfasts are mostly cereal and fruit and are important for beginning each day, while lunches are more spartan. A person who eats a healthy breakfast often needs less at lunchtime.
An attempt has been made to limit the amount of fat and to maximize carbohydrates and fiber. The menus have been drawn up using the American Heart Association guidelines limiting fat to 30 percent of calories.
Recipes for the menu items with stars follow. These recipes are meant as outlines for preparation. In some cases, alternative ingredients are suggested and experienced cooks will note that the addition of other spices and herbs will change and/or improve the flavors. Each family has particular tastes, which should be catered to when financially plausible.
AFRICAN CHICKEN STEW
Preparation time: 25 minutes
Cooking time: 1 hour, 25 minutes
Yield: 4 servings
This recipe is very practical and doesn`t waste any part of the ingredients, especially the vegetable trimmings which are used in making the stock.
1 small chicken (2 1/2 pounds) or chicken parts
1 tablespoon vegetable oil
2 cloves garlic, peeled, crushed, reserve trimmings
3 medium onions, peeled, chopped, reserve trimmings
3 carrots, peeled, diced, reserve trimmings
2 medium potatoes, peeled, cut in 1-inch pieces, reserve trimmings
Bouillon cube, optional
1/4 cup peanut butter
1 tablespoon hot salsa, or to taste
Optional ingredients: green pepper, turnip, celery, greens, canned corn, tomatoes
1. Cut chicken in pieces. Skin breast, thighs and legs. Remove breast, thigh and leg meat from bones. Cut thigh and leg meat into 3/4 to 1-inch chunks. Wrap and save breast meat for use in other recipes and refrigerate thigh and leg meat. Put wings, back, bones, skin and any giblets, except heart and liver, in 4-quart pot and cover with water. Add vegetable trimmings and heat to boil, then simmer gently at least 1 hour or more to make stock.
2. Add water to stock if needed as it cooks down to keep about 4 cups. Strain and discard trimmings and bones after removing and saving any meat from the bones. Reserve 4 cups stock for stew. The stock may be refrigerated at this point to allow the fat to congeal on the top. If not, remove as much fat as possible using a large spoon after stock has settled.
3. Heat oil in 2-quart pan. Cook and stir garlic and onion until soft, about 3 minutes, then add carrots, potatoes and any other vegetables and cook until slightly soft, about 5 minutes. Add chicken and cook 2 minutes. Slowly add 3 1/4 cups stock. Simmer slowly, adding a boullion cube if desired and remaining 3/4 cup stock if stew is too thick.
4. Simmer 10 to 15 minutes. Stir in peanut butter and salsa. Serve with rice or pasta.
BEEF-VEGETABLE STIR FRY
Preparation time: 20 minutes
Cooking time: 10 minutes
Yield: 4 servings
1 pound thin spaghetti or 1 1/2 cups rice
2 tablespoons vegetable oil
1 pound lean thin round or sirloin steak, sliced in 1/2-inch strips
1 bag (12 ounces) California blend frozen vegetables, partially thawed
1-3 cloves garlic, crushed, to taste
1 medium onion or 2 small onions, chopped
2 tablespoons chicken broth
Soy sauce
1. Prepare rice or spaghetti according to package directions and keep warm.
2. Heat oil in wok or large skillet until very hot. Add meat pieces and toss with slotted spoon until just cooked, about 1 minute. Remove to plate, draining off any oil. Allow remaining oil in wok to heat again, then add vegetables, tossing quickly with spoon. As vegetables begin to soften, put meat back in wok and continue to stir over high heat.
3. Add 2 to 3 tablespoons of water or chicken broth and a little soy sauce if desired, cover and steam over low heat 1 minute. Serve hot stir fry over pasta or rice.
THRIFTY TOMATO SAUCE
Preparation time: 20 minutes
Cooking time: 30 to 40 minutes
Yield: About 10 cups
This sauce can be served over spaghetti or any pasta. Grated cheese may be added if desired.
2 tablespoons vegetable oil
3 small cloves garlic, minced
2-3 small onions, chopped
2 carrots, finely chopped
1 bag (10 ounces) frozen green pepper pieces or 1 large green pepper chopped
Any other optional vegetables such as turnips, squash, celery, hot peppers, or even lettuce, finely chopped
1 can (28 ounces) crushed tomatoes
2-3 boullion cubes
1 package generic spaghetti seasoning mix
1 tablespoon dried leaf oregano
1. Heat oil in heavy saucepan, add garlic, onions and carrots. Cook until translucent, about 3 minutes. Add green pepper (it does not have to be thawed) and other vegetables, if desired. Cook and stir until soft but not browned, about 5 minutes.
2. Add crushed tomatoes, one 28-ounce can of water, boullion cubes, seasoning mix. Cook slowly until very thick, 20 to 30 minutes. Add oregano near end of cooking.
REFRIED BEANS
Preparation time: 10 minutes
Soaking time: Overnight
Cooking time: 2 hours
Yield: 6 to 8 servings
This recipe can be doubled easily for larger appetites.
1 pound dried pinto beans, washed, soaked overnight in water, see note
3-4 tablespoons vegetable oil
1 tablespoon salt, optional
1. Drain beans, transfer to large pan and cover with water. Cook over low heat until beans are tender to the bite and water is almost evaporated, about 2 hours, adding more water if necessary. Do not let the beans burn or stick to the bottom. Take pan off heat; drain beans, reserving water.
2. Heat oil in heavy cast iron skillet over heat, pour in beans and crush many of them with heavy spoon or potato masher as they fry. Do not let beans burn. If they start to get too dry, add a little reserved water. Salt may be added if desired.
Note: In lieu of soaking, cover beans with water in a large pot, heat to boil, cover, turn off fire and allow to sit for 2 hours. Proceed with recipe. CHICKEN TACOS
Preparation time: 25 minutes
Cooking time: 25 minutes
Yield: 6 servings
Other spices also may be added such as cumin, chili powder or cilantro for a spicier flavor.
2 tablespoons vegetable oil
2 onions, finely chopped
2 carrots, finely chopped
2 small or 1 large potato, peeled, finely chopped
1-2 cloves garlic, crushed
1 skinned chicken breast or 8 ounces chicken meat, chopped
1 cup water
1 chicken bouillon cube
12 small corn tortillas
Refried beans, see recipe
Mexican rice, recipe follows
Salsa, shredded lettuce, grated cheese
1. Heat oil in heavy skillet. Add onions, carrots, potatoes and garlic. Cook and stir, 2 to 3 minutes. Add chicken and stir to keep from burning.
2. Add 1 cup water and chicken boullion cube and simmer slowly until sauce is thick, about 20 minutes.
3. Heat tortillas on hot skillet, griddle or directly over a gas flame, turning frequently until they are hot but not crisp. Wrap tortillas in a towel or cloth napkin while you cook more, or wrap them tightly in foil and place in a warm oven to hold. The towel keeps the tortillas from drying out.
4. Fill tortillas with layers of beans, rice, filling, salsa, lettuce and cheese if desired. Roll and eat. Beans and rice also may eaten as side dishes. MEXICAN RICE
Preparation time: 10 minutes
Standing time: 20 minutes
Cooking time: 25 minutes
Yield: 4 servings
This rice can be made with any number of added ingredients depending on your supply.
1 1/2 cups rice
2 tablespoons vegetable oil
2 small or 1 large carrot, finely chopped
1 medium onion, finely chopped
3 cups water
2 bouillon cubes
1. Put rice in a sieve or colander and wash several times under running water. Set aside for 20 minutes to dry. (This step is not necessary if you prefer a stickier rice.)
2. Heat oil in heavy saucepan, add onions and carrots. Cook and stir over medium heat 2 minutes. Add dried rice and cook until rice just starts to turn yellow. Add 3 cups water and 2 boullion cubes. Heat to boil, cover and lower heat to lowest possible setting.
3. Cook until water evaporates, about 20 minutes. Fluff with fork and serve with tortillas and salsa.
CABBAGE AND BEAN SOUP
Preparation time: 20 minutes
Soaking time: 2 hours or overnight
Cooking time: 2 1/4 hours
Yield: 8 servings
Serve this thick soup with rice or corn bread.
1 pound beef neck bones
1 pound red, white or other dry beans, soaked, see note
3 small onions, chopped
3 carrots, chopped
3 cloves garlic, crushed
3 tablespoons vegetable oil
1 small cabbage, about 1 pound, shredded
1 can (28 ounces) crushed tomatoes
3 boullion cubes, beef or chicken
Salt, pepper to taste
1. Make stock by boiling neck bones in 2 or more quarts of water for 1 1/ 2 hours, adding any vegetable trimmings you may have. (To make a richer, darker stock, roast the bones first in a 450-degree oven for an hour or so, being careful not to let them burn.) This may be done while the beans are soaking. Strain stock and skim to remove fat from surface.
2. Drain beans and transfer to large pan. Cover with water; heat to boil. Reduce heat to low; cover and cook until tender, about 1 hour. As water evaporates, replace with stock.
3. Cook onions, carrots, garlic and oil in large, heavy soup pan until they are translucent, 3 to 5 minutes. Then add shredded cabbage and toss for 3 or 4 minutes more. Add crushed tomatoes, beans, stock and boullion cubes. Add water to make a soupy mixture and cook covered about 30 minutes at very low heat. Allow soup to cook down somewhat.
Note: Soak beans overnight in water or heat to boil in large pot, then cover and allow to stand 2 hours
ORANGE-AND-HERB-BAKED CHICKEN
Preparation time: 20 minutes
Cooking time: 50 to 60 minutes
Yield: 4 servings
Save the orange peel from breakfast to give this average entree an above- average flavor.
1 broiler-fryer, about 2 pounds
4 potatoes, peeled, halved if large
2 carrots, cut in 1-inch pieces
3 small or 2 large onions, halved
1 tablespoon grated orange rind, orange part only
1 tablespoon dried leaf oregano
Optional:
1 teaspoon each: dried basil, oregano, thyme, paprika, celery seed, tarragon or any combination
1. Heat oven to 450 degrees. Remove giblets and any excess fat from chicken (skin also may be removed if you wish to further limit fat, but chicken will be drier). Rinse chicken and pat dry, then lightly salt and pepper inside and out and place orange rind and a small onion and carrot piece in cavity (a piece of celery also may be added if available).
2. Put chicken on rack in oven pan and surround with potatoes, onions and carrots. Pour a bit of water in bottom of pan, but not enough to touch chicken. Place pan in oven and immediately turn down heat to 325 degrees.
3. Roast 20 minutes. Turn vegetables and baste chicken with pan juices. Add a little more water and sprinkle with oregano. Cook until chicken and vegetables are tender, 30 to 40 minutes more. If the bird begins to brown too soon, cover it with a tent of aluminum foil, but vent one corner. Pan juices, if any, may be served as a gravy if the fat is first drained off. –
