Low Cost Recipes
Introduction to the Recipes
These recipes were developed to help you combine larger amounts of less expensive foods with smaller amounts of moderately priced foods and how to follow the Dietary Guidelines for Americans. The recipes are grouped as main dishes: beef and pork, fish, poultry, vegetarian, soups, vegetables and dips, salads, breads and hot cereals and desserts. The ingredients used in the recipes are readily available and low to moderate in cost.
Some Key Facts About the Recipes
- The type of flour used is all-purpose.
- The pepper used is black unless otherwise indicated.
- The size of the eggs is large.
- The type of rice used is long-grain.
- Many of the recipes are prepared without added salt.
- Lower fat ingredients are often used instead of similar ingredients that are higher in fat. For example, water-packed tuna instead of oil-packed tuna.
Each recipe lists the number of servings, serving size, preparation time, cooking time, and nutrient data per serving. Calories are rounded to the nearest 5, total fat and saturated fat are rounded to the nearest gram, and cholesterol and sodium are rounded to the nearest milligram.
It is the food choices made over the long run -- day-to-day, week-to-week -- that add up to good nutritional health. No one set of menus or recipes, whatever the cost, can satisfy everyone, nor can families always eat exactly as planned. Being flexible is an essential component of preparing nutritious meals that the family enjoys.
