<SPAN name="startofbook"></SPAN>
<div id="cover" class="fig">>
<ANTIMG id="coverpage" src="images/cover.jpg" alt="Money-Saving Main Dishes" width-obs="500" height-obs="783" /></div>
<div class="box">
<h1><span class="cur blue b">money-saving <br/>MAIN DISHES</span></h1>
<p class="tbcenter"><span class="cur b blue">UNITED STATES DEPARTMENT OF AGRICULTURE
<br/>Home and Garden Bulletin No. 43</span></p>
</div>
<div class="pb" id="Page_2">2</div>
<h2 id="c1"><span class="small">Contents</span></h2>
<dl class="indexlr">
<dt class="jl">Page
<br/><span class="jl">What shall we have for dinner</span> <SPAN href="#Page_3">3</SPAN>
<br/><span class="jl">Meat</span> <SPAN href="#Page_6">6</SPAN>
<br/><span class="jl">Poultry</span> <SPAN href="#Page_15">15</SPAN>
<br/><span class="jl">Cooked and canned meats and poultry</span> <SPAN href="#Page_18">18</SPAN>
<br/><span class="jl">Fish</span> <SPAN href="#Page_23">23</SPAN>
<br/><span class="jl">Eggs</span> <SPAN href="#Page_28">28</SPAN>
<br/><span class="jl">Cheese and milk</span> <SPAN href="#Page_33">33</SPAN>
<br/><span class="jl">Dry beans and peas</span> <SPAN href="#Page_36">36</SPAN>
<br/><span class="jl">Bread and other cereal foods</span> <SPAN href="#Page_40">40</SPAN>
<br/><span class="jl">Lunch-box main dishes</span> <SPAN href="#Page_44">44</SPAN>
<hr />
<p class="center"><span class="ss">Human Nutrition Research Division
<br/>and
<br/>Consumer and Food Economics Research Division
<br/>Agricultural Research Service
<br/>US. Department of Agriculture
<br/>Washington 25, DC
<br/>February 1955
<br/>Slightly revised October 1962</span></p>
<p class="tbcenter">This bulletin is a revision of and supersedes Leaflet No. 289.</p>
<hr class="dwide" />
<p class="center smaller">For sale by the Superintendent of Documents, US. Government Printing Office
<br/>Washington 25, DC.—Price 20 cents</p>
<div class="pb" id="Page_3">3</div>
<h2 id="c2"><span class="small">What shall we have for dinner ...</span></h2>
<div class="fig">> <ANTIMG src="images/p01.jpg" id="ncfig1" alt="uncaptioned" width-obs="135" height-obs="146" /></div>
<hr class="dwide" />
<p>This is easy to answer after you have decided on the main dish.</p>
<p>The main dish is especially important in meal planning. It is the hub around which
the rest of the meal is built, and often it carries a large proportion of the cost of the
meal. Usually the main dish is the main source of protein—so essential to building
and repairing body tissues.</p>
<p>In this booklet are recipes and suggestions for about 150 main dishes—easy to make,
hearty, and economical. Most of the dishes give four liberal servings; a few provide
more.</p>
<p>Most of these main dishes furnish about a fourth of the day’s needs for protein. For
those that provide less, additional protein foods are specified in the menu suggestion
following the recipe. Or you may prefer to increase the amount of protein-rich food
in the main dish—by adding more meat, for instance, to a main-dish soup, salad, or
casserole. The rest of the day’s protein will come from milk used as a beverage, and
from cereals, bread, and other foods eaten as part of the day’s meals.</p>
<p>You get top-rating proteins (as well as other important nutrients) in foods from
animal sources, as in meat, poultry, fish, eggs, milk, cheese. Some of these protein
foods are needed each day; and it is an advantage to include some in each meal.</p>
<p>Next best for proteins are soybeans and nuts and dry beans and peas. When these
or grain products are featured in main dishes, try to combine them with a little top-rating
protein food, if you can.</p>
<p>No one food is exactly like any other food and no food is complete in all nutrients.
Milk products are high in calcium; meats are low. Meat, poultry, eggs, and beans
are good sources of iron; milk is low in it. One kind of B vitamin abounds in meats,
another in milk, and a third in whole grains. The best way to be sure of a good
diet is to use a variety of main dishes and wide choices of other foods to complete
the meal.</p>
<h4>Main-dish Proteins From a Variety of Sources</h4>
<p>To supply a fourth of the day’s protein requirement, a main dish for a family of
four must contain about 2 ounces of protein. Although this averages ½ ounce (15
grams) per person, it will not necessarily be divided equally among the family
members—men and teen-age boys and girls will need somewhat more; women and
younger children, somewhat less. There follows a list of foods commonly used in
main dishes, together with the quantity needed to provide the ½ ounce of protein.</p>
<div class="pb" id="Page_4">4</div>
<h3 id="c3">Approximate Amounts of Some Foods That Provide About ½ Ounce (15 grams) Protein</h3>
<table class="center">
<tr class="th"><th> </th><th> </th><th><i>As purchased</i></th></tr>
<tr><td colspan="2" class="l"><b>Meat:</b></td></tr>
<tr><td class="l"> </td><td class="l">Cuts with only small amounts of bone or visible fat (as beef stew meat, veal cutlet, rolled rib roast, round steak, boned rump roast, tongue) </td><td class="l">3 ounces</td></tr>
<tr><td class="l"> </td><td class="l">Cuts with moderate amount of bone and visible fat (as standing rib roast, rump roast with bone, lamb shoulder roast, pork chops) </td><td class="l">4 ounces</td></tr>
<tr><td class="l"> </td><td class="l">Cuts with much fat or bone (such as bacon, pork sausage, spareribs) </td><td class="l">5 ounces or more</td></tr>
<tr><td colspan="2" class="l"><b>Luncheon-meat mixtures</b> (as bologna, frankfurters) </td><td class="l">3½ ounces</td></tr>
<tr><td colspan="2" class="l"><b>Chicken</b> (as roasters, stewing hens):</td></tr>
<tr><td class="l"> </td><td class="l">Whole, dressed (with head, feet, bone, viscera weighed in) </td><td class="l">4 to 5 ounces</td></tr>
<tr><td class="l"> </td><td class="l">Ready-to-cook (head, feet, viscera removed) </td><td class="l">3 to 4 ounces</td></tr>
<tr><td class="l"> </td><td class="l">Canned or boneless, lean </td><td class="l">2 ounces</td></tr>
<tr><td colspan="2" class="l"><b>Turkey:</b></td></tr>
<tr><td class="l"> </td><td class="l">Whole, dressed (with head, feet, bone, viscera weighed in) </td><td class="l">4 ounces</td></tr>
<tr><td class="l"> </td><td class="l">Ready-to-cook (head, feet, viscera removed) </td><td class="l">3½ ounces</td></tr>
<tr><td colspan="2" class="l"><b>Fish</b>, canned or boneless (as salmon, tuna) </td><td class="l">2½ ounces</td></tr>
<tr><td colspan="2" class="l"><b>Eggs</b>, in shell </td><td class="l">4½ ounces (2 large or 2½ medium-size)</td></tr>
<tr><td colspan="2" class="l"><b>Milk:</b></td></tr>
<tr><td class="l"> </td><td class="l">Fresh, whole or skim, or buttermilk </td><td class="l">14½ ounces (1¾ cups)</td></tr>
<tr><td class="l"> </td><td class="l">Evaporated </td><td class="l">7 ounces (⅞ cup)</td></tr>
<tr><td class="l"> </td><td class="l">Dry, nonfat </td><td class="l">1½ ounces (5½ tablespoons)</td></tr>
<tr><td colspan="2" class="l"><b>Cheese:</b></td></tr>
<tr><td class="l"> </td><td class="l">Cheddar </td><td class="l">2 ounces (½ cup, grated)</td></tr>
<tr><td class="l"> </td><td class="l">Cottage </td><td class="l">2½ ounces (5 tablespoons)</td></tr>
<tr><td colspan="2" class="l"><b>Peanut butter</b> </td><td class="l">2 ounces (4 tablespoons)</td></tr>
<tr><td colspan="2" class="l"><b>Dry beans</b>, except soybeans (as lima, navy, kidney) </td><td class="l">2½ ounces (about ⅓ cup)</td></tr>
<tr><td colspan="2" class="l"><b>Soybeans, dry</b> </td><td class="l">1½ ounces (about 3 tablespoons)</td></tr>
</table>
<div class="pb" id="Page_5">5</div>
<h4>A Daily Food Guide</h4>
<p>As you plan your main dishes, do your overall menu planning too, keeping in mind
the different kinds of foods that are needed for an adequate diet. Plan to serve foods
from each of these four groups every day:</p>
<blockquote>
<p>• Milk group—milk in all forms (fluid whole or skim, evaporated, dry, buttermilk).
For children, the equivalent of 3 or more cups of fluid milk daily; for teenagers, 4 or
more cups; for adults, 2 or more cups.</p>
<p>• Meat group—meat, poultry, fish, eggs; as alternates, dry beans, peas, and lentils;
nuts, peanuts, peanut butter. Two or more servings daily.</p>
<p>• Vegetable-fruit group—vegetables and fruits of all kinds. Four or more servings,
including a citrus fruit or other fruit or vegetable important for vitamin C daily and
a dark-green or deep-yellow vegetable for vitamin A at least every other day.</p>
<p>• Bread-cereal group—all breads and cereals that are whole grain, enriched, or
restored. Four or more servings daily.</p>
</blockquote>
<p>Other foods—the fats and oils, sugars, and unenriched cereal products used in
cooking or added to foods at the table—will help to round out meals and satisfy
appetites.</p>
<p>Looking at our national diet, we find that nearly half of our protein comes from
the meat group. But about a fifth comes from bread and other cereal foods. And the
milk group provides about a fourth.</p>
<p>We can then rely on these three food groups to provide the protein of our main
dishes. We need not have protein-deficient diets even if we economize on meat.
For we can get protein from other foods, using them as suggested in the money-saving
recipes given in this booklet.</p>
<h4>Meals to Suit the Family</h4>
<p>Foods to serve with the main dishes are suggested at the end of each recipe. Choices
will depend on available supplies, cost, the season, and what the family likes. If the
protein in the main dish is limited, care should be taken to include in the meal the
other protein-rich foods suggested in the menu (such as salads or desserts containing
egg or milk) or dishes equally high in protein, to raise the total protein for the meal.</p>
<p>In some homes, noon is the time for the big meal of the day. In others, only at
night can the family gather around the dinner table. In still others, where everyone
is physically active, a big meal is needed both noon and night, and perhaps also at
breakfast. But whenever the meal, the hearty dishes described in this booklet will
help you to use a variety of economical foods to supply the protein your family needs.</p>
<p>If you cannot use the recipe exactly as stated, perhaps one of the suggested variations
will be suited to the foods you have at hand, your family preferences, or the facilities
you have for cooking.</p>
<div class="pb" id="Page_6">6</div>
<h2 id="c4"><span class="small">Meat ...</span></h2>
<div class="fig">> <ANTIMG src="images/p02.jpg" id="ncfig2" alt="uncaptioned" width-obs="171" height-obs="95" /></div>
<hr class="dwide" />
<p>Meat is too valuable, for its flavor and its protein, iron, and B vitamins, to waste
any of it. Part of the cook’s skill is to make good use of every bit.</p>
<p>Cook meat bones with beans or soup to extract all possible flavor, and nutrients too.</p>
<p>Use rendered fats in gravies and sauces and ground cracklings in quick breads.</p>
<p>The following information on the yield from various cuts of meat will help you
decide how much to buy to get enough lean meat for a main-dish serving. It will also
help you figure the cost per serving.</p>
<p><i>Much bone or gristle</i>—a pound yields 1 to 2 servings. Examples are shank, brisket,
plate, short ribs, spareribs, breast of lamb or veal.</p>
<p><i>Medium amount of bone</i>—a pound yields 2 to 3 servings. Examples are whole or end
cuts of beef round, veal leg or shoulder, ham with bone in; also steaks, chops, or roasts
from the loin, rump, rib sections, or chuck.</p>
<p><i>Little bone</i>—a pound yields 3 to 4 servings. Examples are center cuts of beef round,
or ham; also lamb or veal cutlets.</p>
<p><i>No bone</i>—a pound yields 4 to 5 servings. Examples are ground meat, boneless stew
meats, liver or other variety or boneless meats.</p>
<h4>Buying Meat</h4>
<p>Homemakers who are after good buys at the meat counter will consider the grade
and the cut.</p>
<p>Federal grades of beef usually found on the market are Prime, Choice, Good,
Standard, and Commercial. Markets vary in the grades of beef carried and may
offer only one or two, as for example, U. S. Choice and U. S. Good. The lower
grades cost less per pound than similar cuts of higher grades and usually contain
more lean. Beef is the meat most often sold with a U. S. Grade stamp, but lamb,
mutton, veal, and calf are sometimes federally graded. Pork usually is not graded.</p>
<p>The cut refers to the part of the animal from which the meat comes. The buyer can
usually save money by using the less tender cuts of beef and the less popular cuts of
pork, lamb, and veal. These cuts cost less per pound but provide the same valuable
protein as the more expensive cuts. Variety meats, such as liver, heart, and kidney, also
provide high return in nutrition for money spent.</p>
<div class="pb" id="Page_7">7</div>
<p>In comparing costs, consideration must be given to the amount of bone, fat, and
gristle because they affect the cost of the lean edible portion.</p>
<p>It pays to buy the cuts best suited to the cooking methods you use. Do you know
what to choose for pot roasts, stews, and soups? Here is a handy guide.</p>
<p><b>For pot roasts, Swiss steaks, smothered steaks, other braised meats.</b>—Beef
round, rump, sirloin tip, flank, chuck, short ribs, heart, and liver. Spareribs and ham
hocks. Pork liver and heart. Thick pork chops or ham slices or shoulder steaks.
Lamb shoulder, neck, breast, shanks, heart, and liver. Veal round, rump, shoulder,
and heart.</p>
<p><b>For stews, soups, or to cook before creaming or frying.</b>—Beef, lamb, or
veal neck. Beef plate and brisket (fresh or corned). Tongue (fresh or smoked).
Veal or lamb shanks, kidneys, brains. Pork kidneys and brains. Veal, lamb, or beef
sweetbreads.</p>
<h4>To Make Meat Tender</h4>
<p>Good cooking can help make any cut of meat a favorite main dish with the family.
Here are some of the methods that skillful cooks use for less tender cuts:</p>
<p><b>Long, slow cooking, as for braised meats and stews.</b>—For extra flavor first
brown meat in a little fat. To braise, use little or no liquid except the juices that cook
from the meat. Cook, closely covered, with low heat. To stew, add water to partially
cover meat, cover kettle, and simmer.</p>
<p><b>Chopping, pounding, scoring.</b>—The foodchopper helps make meat tender. After
chopping, any meat cooks as quickly as a tender cut. Pounding, or scoring with a
knife, before cooking is similar in effect to chopping but tenderizes meat less.</p>
<h4>Seasonings</h4>
<p>Meat itself is usually flavoring enough for the main dish. It is often browned in a
little fat to develop its flavor. In combination dishes, highly flavored or cured meats
such as ham, dried beef, corned beef, and sausage may lend more flavor than fresh meat.</p>
<p>When the meat is limited, other foods will add zest and additional food values. Tomatoes,
onions, parsley, chives, green peppers, celery, sour cream, lemon, nippy or
smoked cheese—all contribute in both ways.</p>
<p>Other seasonings your family may enjoy with meat are bay leaf, catsup, chili, curry,
garlic, marjoram, paprika, sage, soy sauce, sweet basil, tabasco sauce, thyme, worcestershire
sauce. Since these are used in small quantities, they are not expensive in the long
run.</p>
<p>Seasoning is especially important for meat-extending dishes. Meat loaves and other
dishes which combine meat with bland foods such as macaroni, rice, or potatoes depend
on skillful seasoning for their goodness.</p>
<div class="recipes">
<div class="pb" id="Page_8">8</div>
<h3 id="c5">A “boiled” dinner</h3>
<div class="verse">
<p class="t0">2 pounds spareribs</p>
<p class="t0">1½ cups hot water</p>
<p class="t0">4 medium-sized potatoes, pared and halved</p>
<p class="t0">1½ cups canned or cooked green snap beans and liquid</p>
<p class="t0">Salt and pepper</p>
</div>
<p>Brown spareribs in fry pan without
added fat. Add water and simmer
about 1 hour.</p>
<p>Add potatoes to meat and cook until
tender—about 25 minutes.</p>
<p>Add beans and liquid the last 10 minutes
of cooking. If raw beans are used,
add with potatoes.</p>
<p>Season with salt and pepper. Skim off
excess fat before serving.</p>
<h4>Menu Suggestion</h4>
<p>Serve with crisp lettuce, tomato, and
celery salad, and apple betty with lemon
sauce for dessert.</p>
<h4>For Variety</h4>
<p><i>Beef short ribs</i> may be used with longer
cooking.</p>
<p><i>Corned beef, meaty ham hock, or ham
bone</i> may be used in place of the spareribs.
Cover with water and simmer about
3 hours or until tender. Omit salt, and
continue as above. Good with sauerkraut.</p>
<p><i>A variety of vegetables</i> may be used in a
“boiled” dinner. In addition to potatoes,
use onions, large pieces of carrot, and
wedges of cabbage. Add cabbage about
20 minutes before serving, as it cooks
more quickly than the other vegetables.</p>
<h3 id="c6">Scotch meat patties</h3>
<div class="verse">
<p class="t0">¾ pound ground beef</p>
<p class="t0">⅓ cup milk</p>
<p class="t0">¾ cup quick-cooking oats</p>
<p class="t0">Salt and pepper</p>
<p class="t0">2 tablespoons cooking fat or oil</p>
<p class="t0">1 cup water</p>
<p class="t0">¼ cup chopped celery</p>
<p class="t0">¼ cup chopped green pepper</p>
<p class="t0">¼ cup chopped onion</p>
<p class="t0">1 teaspoon worcestershire sauce</p>
<p class="t0">1 tablespoon flour</p>
</div>
<p>Combine meat, milk, oats, 1 teaspoon
salt, and pepper. Make very
thin patties; brown on both sides in the
fat or oil in a fry pan.</p>
<p>Add water and vegetables; season with
worcestershire sauce, salt, and pepper.
Cook covered over low heat 30 minutes.</p>
<p>Blend flour with a little cold water,
add slowly to the mixture, and cook until
thickened, stirring occasionally.</p>
<h4>Menu Suggestion</h4>
<p>Serve with candied sweetpotatoes, cabbage
and carrot salad, with fruit and
cookies for dessert.</p>
<h4>For Variety</h4>
<p><i>Meat Balls and Tomato Sauce.</i>—Form
the meat mixture into small balls and
brown in fat. Remove from pan and
brown the vegetables in the fat. Add ½
cup water and ½ cup tomato paste. Add
meat balls and seasonings and cook covered
over low heat. Thickening may not
be needed. Serve over spaghetti.</p>
<div class="pb" id="Page_9">9</div>
<h3 id="c7">Kidney stew</h3>
<div class="verse">
<p class="t0">¾ pound veal or lamb kidneys</p>
<p class="t0">1½ cups diced potato</p>
<p class="t0">1 small onion, sliced</p>
<p class="t0">¾ teaspoon salt</p>
<p class="t0">1 tablespoon flour</p>
<p class="t0">1 egg yolk</p>
<p class="t0">Chopped parsley</p>
<p class="t0">1 tablespoon lemon juice</p>
</div>
<p>Cut the kidneys in half and wash well.
Remove skin, blood vessels, connective
tissue, and fat.</p>
<p>Cover kidneys with cold water, heat
slowly to boiling, discard the water, and
repeat the process until there is no strong
odor and no scum on the water. Add
about 1 quart fresh water and simmer
kidneys until tender. Remove kidneys
from broth and cut into small pieces.</p>
<p>Cook potato and onion in the broth.
Add kidneys and salt.</p>
<p>Blend a little water with the flour, stir
into broth. Cook a few minutes to
thicken.</p>
<p>Stir some of the stew into the beaten
egg yolk. Mix all together and add parsley
and lemon juice. The heat of the
stew will cook the eggs sufficiently.</p>
<h4>Menu Suggestion</h4>
<p>Serve with a green or yellow vegetable,
apple and raisin salad, cookies or cake for
dessert.</p>
<h4>For Variety</h4>
<p><i>Beef kidney</i> may be used in place of
veal or lamb if desired.</p>
<h3 id="c8">Soy meat loaf</h3>
<div class="verse">
<p class="t0">¾ pound chopped meat</p>
<p class="t0">1½ cups vegetable liquid, tomato juice, or milk</p>
<p class="t0">2 ounces salt pork, diced (about ⅓ cup)</p>
<p class="t0">2 tablespoons chopped onion</p>
<p class="t0">½ cup chopped celery</p>
<p class="t0">¾ cup soy grits</p>
<p class="t0">2 tablespoons chopped parsley</p>
<p class="t0">2 teaspoons salt</p>
<p class="t0">¾ cup breadcrumbs</p>
<p class="t0">⅛ teaspoon pepper</p>
</div>
<p>Select one kind of meat or a mixture
of two or more kinds.</p>
<p>Blend vegetable liquid, tomato juice, or
milk with the meat.</p>
<p>Fry salt pork until crisp and remove
from fat. Cook onion and celery in the
fat for a few minutes.</p>
<p>Add all the ingredients to the meat and
mix well.</p>
<p>Shape the mixture into a loaf and
place on heavy brown paper on a rack in
an uncovered pan.</p>
<p>Bake loaf at 350° F. (moderate oven)
until well done and brown—about 1 hour.</p>
<h4>Menu Suggestion</h4>
<p>Serve with baked potatoes or squash,
peas, and green salad, with apple crisp or
peach cobbler for dessert.</p>
<h4>For Variety</h4>
<p>To vary the flavor, serve the loaf with
brown gravy or tomato sauce.</p>
<div class="pb" id="Page_10">10</div>
<h3 id="c9">Sweet-sour spareribs, Chinese style</h3>
<div class="verse">
<p class="t0">2 pounds spareribs</p>
<p class="t0">1½ cups water</p>
<p class="t0">¼ cup raisins</p>
<p class="t0">½ teaspoon salt</p>
<p class="t0">2 green peppers, cut in 6 pieces each</p>
<p class="t0">1½ tablespoons cornstarch</p>
<p class="t0">¼ cup sugar</p>
<p class="t0">¼ cup vinegar</p>
<p class="t0">Soy sauce</p>
</div>
<p>Cut spareribs into serving portions
and brown in a fry pan over moderate
heat—about 5 minutes on each side.</p>
<p>Add ½ cup of the water, the raisins,
and salt.</p>
<p>Cover pan tightly and cook over very
low heat 20 minutes.</p>
<p>Add green peppers. Stir in cornstarch
blended with sugar, vinegar, and 1 cup
of water.</p>
<p>Cover and continue cooking over low
heat for 30 minutes. Stir occasionally
and add more water as needed to prevent
drying. Before serving add soy sauce
to taste.</p>
<h4>Menu Suggestion</h4>
<p>Serve with rice or hominy grits and
a green salad. For dessert, have fresh or
baked fruit.</p>
<h4>Spareribs in Another Way</h4>
<p><i>Baked Spareribs.</i>—Bake spareribs at
350° F. (moderate oven) until the meat
is tender—about 1½ hours. Baste several
times with a barbecue sauce, if desired.</p>
<h3 id="c10">Pork shoulder with savory stuffing</h3>
<p>Remove the bones and any skin
from a 5- to 6-pound fresh pork
shoulder.</p>
<p>Sprinkle meat on inside with salt and
pepper, and pile in some of the stuffing.
Begin to sew edges of shoulder together
to form a pocket, and gradually work in
the rest of the stuffing. Do not pack
tightly.</p>
<p>Sprinkle outside of shoulder with salt
and pepper, and if desired with flour also.</p>
<p>Place the roast, fat side up, on a rack
in a shallow uncovered pan. Roast without
water at 350° F. (moderate oven)
until tender—about 4 hours for a 5-pound
shoulder. Turn roast occasionally. Remove
strings before serving.</p>
<p><i>Serve with</i> sweetpotatoes, fried apples,
celery salad, and raisin pie.</p>
<h4>Savory Stuffing</h4>
<div class="verse">
<p class="t0">¼ cup diced celery and leaves</p>
<p class="t0">1 tablespoon diced onion</p>
<p class="t0">1 tablespoon chopped parsley</p>
<p class="t0">2 tablespoons cooking fat or oil</p>
<p class="t0">2 cups soft breadcrumbs</p>
<p class="t0">¼ teaspoon savory seasoning</p>
<p class="t0">Salt and pepper</p>
</div>
<p>Cook celery, onion, and parsley in
fat or oil for a few minutes.</p>
<p>Add breadcrumbs and seasonings and
stir until well mixed. This stuffing may
be used with other meats and with poultry.
Sausage, chopped tart apples, or
chopped nut meats may be added.</p>
<div class="pb" id="Page_11">11</div>
<h3 id="c11">Swiss steak</h3>
<div class="verse">
<p class="t0">1 pound beef or veal rump or round, cut about 1 inch thick</p>
<p class="t0">Salt and pepper</p>
<p class="t0">Flour</p>
<p class="t0">Cooking fat or oil</p>
<p class="t0">2 cups cooked or canned tomatoes or tomato juice</p>
</div>
<p>Season meat with salt and pepper,
sprinkle with flour. Pounding helps
make the meat tender.</p>
<p>Cut meat into serving pieces and brown
in a little fat or oil.</p>
<p>Add tomatoes or juice, cover, and simmer
gently until meat is tender—about
1½ hours.</p>
<h4>Menu Suggestion</h4>
<p>Serve with mashed potatoes, corn, lettuce
salad, and prune whip.</p>
<h4>For Variety</h4>
<p><i>Swiss Steak With Brown Gravy.</i>—Use
water instead of tomatoes. When done,
remove meat, add water if needed to
make 1 cup total liquid, and if necessary
thicken with flour blended with cold
water.</p>
<p><i>Swiss Steak, Onion Gravy.</i>—Add 2
cups sliced onions to Swiss Steak With
Brown Gravy during the last half hour
of cooking.</p>
<p><i>Spanish Steak.</i>—Follow recipe for
Swiss Steak, using ¾ pound meat.
Brown ½ cup chopped onion and 1
chopped green pepper in fat. Cook 1
cup macaroni in boiling salted water.
Mix macaroni, onions, and pepper with
the tomato sauce and serve over meat.</p>
<h3 id="c12">Sausage with sweetpotato and apple</h3>
<div class="verse">
<p class="t0">½ pound sausage</p>
<p class="t0">2 medium-sized sweetpotatoes</p>
<p class="t0">3 medium-sized apples</p>
<p class="t0">½ teaspoon salt</p>
<p class="t0">1 tablespoon flour</p>
<p class="t0">2 tablespoons sugar</p>
<p class="t0">½ cup cold water</p>
<p class="t0">1 tablespoon sausage drippings</p>
</div>
<p>Cut link sausage into ½-inch pieces.</p>
<p>Fry until well done. If bulk sausage
is used, shape it into small balls before
frying or break it up as it cooks.</p>
<p>Pare and slice potatoes and apples.</p>
<p>Mix salt, flour, and sugar together and
blend with cold water.</p>
<p>Arrange layers of potatoes, apples, and
sausage in a baking dish, pouring flour-sugar
mixture over each layer. Top with
apples and sausage, and add drippings.</p>
<p>Cover; bake at 375° F. (moderate
oven) until apples and potatoes are tender—about
45 minutes.</p>
<h4>Menu Suggestion</h4>
<p>Serve with a crisp green salad. For
dessert have a well-chilled creamy rice
pudding made with eggs and milk to
supplement the protein from the small
serving of meat. If you double the
amount of sausage in the main dish, you
will not need to choose a dessert that
supplies additional protein.</p>
<h4>For Variety</h4>
<p>Replace the sausage with thin slices of
smoked pork shoulder, or thin shoulder
pork chops, well browned.</p>
<div class="pb" id="Page_12">12</div>
<h3 id="c13">Main-dish soup</h3>
<div class="verse">
<p class="t0">3 or 4 pounds meaty soupbones (beef or veal shank or shortribs)</p>
<p class="t0">Drippings or other fat</p>
<p class="t0">Bay leaf, if desired</p>
<p class="t0">3 cups diced vegetables</p>
<p class="t0">Salt and pepper</p>
</div>
<p>Have bones cracked and remove
small slivers. Brown in fat in a
large kettle. Cover with water, add bay
leaf, and simmer until meat is tender
enough to fall from bones—3 to 4 hours.</p>
<p>Add vegetables such as onion, carrots,
and potatoes during the last half hour of
cooking.</p>
<p>Remove bones from broth. Cut up
meat and add to the soup. Season to
taste.</p>
<h4>Menu Suggestion</h4>
<p>Serve with green salad and fruit pie.
If there isn’t much meat, serve cottage
cheese salad or serve cheese with pie.</p>
<h4>For Variety</h4>
<p><i>Onion Soup.</i>—Omit other vegetables.
Slice 4 medium-sized onions and brown
in drippings before adding to the meat
broth. Serve piping hot, topped with
toasted bread sprinkled with grated
cheese—the traditional French way of
serving.</p>
<p><i>Beet Soup.</i>—To 1 quart broth and meat
add 2 large beets, grated or ground, 1
cup chopped cabbage, and 2 chopped
onions. Simmer until vegetables are tender.
Season with salt and pepper. Top
each serving with sour cream.</p>
<h3 id="c14">Brown beef stew</h3>
<div class="verse">
<p class="t0">1 pound boneless stewing beef</p>
<p class="t0">Salt and pepper</p>
<p class="t0">Flour</p>
<p class="t0">Drippings or other fat</p>
<p class="t0">1½ cups water</p>
<p class="t0">3 potatoes, diced</p>
<p class="t0">2 onions, sliced</p>
<p class="t0">3 carrots, diced</p>
<p class="t0">1 cup raw snap beans</p>
</div>
<p>Cut meat into inch cubes. Sprinkle
with salt and pepper, roll in flour,
and brown in the fat.</p>
<p>Add water, cover, and simmer until almost
tender—2 to 3 hours.</p>
<p>Add vegetables, season with salt and
pepper, and continue to simmer, covered,
until vegetables are done. Stir occasionally.</p>
<h4>Menu Suggestion</h4>
<p>Serve with coleslaw or green salad, and
a baked pear or peach for dessert.</p>
<h4>For Variety</h4>
<p><i>Green-Tomato Stew.</i>—Use ½ chopped
onion in place of sliced ones. Brown with
the meat. Use 2 medium-sized green tomatoes,
quartered, instead of beans.</p>
<p><i>Lamb or Veal Stew.</i>—Use breast or
neck of lamb or veal in place of beef and
½ cup diced turnips instead of beans.</p>
<p><i>Quick Stew With Hamburger.</i>—Use
hamburger in place of stewing meat.
Brown the meat, add vegetables and water
and simmer. The stew will be done in
half an hour or less.</p>
<div class="pb" id="Page_13">13</div>
<h3 id="c15">Meat-potatoburgers</h3>
<div class="verse">
<p class="t0">¾ pound chopped raw beef</p>
<p class="t0">¾ cup chopped or coarsely grated raw potato</p>
<p class="t0">¼ cup chopped or grated onion</p>
<p class="t0">2 tablespoons chopped green pepper</p>
<p class="t0">1 teaspoon salt</p>
<p class="t0">1 egg</p>
<p class="t0">Drippings or other fat or oil</p>
<p class="t0">1 cup tomato juice or puree</p>
<p class="t0">1 tablespoon flour</p>
</div>
<p>Mix all ingredients except fat, tomato
juice, and flour. Form into 4 or 5
flat cakes.</p>
<p>Brown the cakes on both sides in fat or
oil in a fry pan. Add tomato juice, cover,
and simmer slowly until done, about 25
minutes.</p>
<p>Remove cakes and keep them hot. Mix
flour with a little water and stir slowly
into the liquid in the pan. Cook until
thickened, stirring occasionally. Serve
this sauce with the cakes.</p>
<h4>Menu Suggestion</h4>
<p>Serve with mashed or buttered squash
and apple-celery-raisin salad. Add protein
to the meal with peanut butter
cookies or cheese and crackers for dessert.</p>
<h4>With Cooked Meat and Potatoes</h4>
<p><i>Meat and Potato Cakes.</i>—Combine 1½
cups diced or chopped cooked meat, 2
cups mashed potatoes, 1 egg, and 2 tablespoons
chopped parsley. Mold into flat
cakes, flour lightly, and brown in a little
hot fat or oil.</p>
<h3 id="c16">Ham and scalloped potatoes</h3>
<div class="verse">
<p class="t0">4 medium-sized potatoes, sliced</p>
<p class="t0">1 tablespoon grated onion</p>
<p class="t0">2 cups hot milk</p>
<p class="t0">½ pound thinly sliced ham, cut in serving pieces</p>
<p class="t0">Salt, pepper</p>
</div>
<p>Put half of the potatoes into a greased
baking dish. Sprinkle with half the
onion, a little salt, and pepper. Use salt
sparingly.</p>
<p>Add ham. Cover with rest of potatoes,
seasonings, and onion.</p>
<p>Add milk until it barely shows between
the potato slices on top. Save rest of milk
to add during cooking if needed.</p>
<p>Cover dish and bake at 350° F. (moderate
oven) about 1 hour. Remove cover
last 15 or 20 minutes to allow potatoes
to brown on top.</p>
<h4>Menu Suggestion</h4>
<p>Serve with tomato juice, snap beans,
and cabbage salad. Choose a fruit dessert
such as dried-fruit whip.</p>
<h4>Other Potato-Meat Dishes</h4>
<p>Use ham trimmings, cheese, roast meat,
chipped dried beef, frankfurters, or
corned beef in place of ham in the recipe
above.</p>
<p><i>Mashed Potato-Meat Pie.</i>—Moisten leftover
mashed potatoes with hot milk and
beat until fluffy. Put a meat stew in a
baking dish, top with the potatoes, and
brown lightly at 400° F. (hot oven).</p>
<div class="pb" id="Page_14">14</div>
<h3 id="c17">Liver loaf</h3>
<div class="verse">
<p class="t0">1½ pounds liver</p>
<p class="t0">2 tablespoons fat or meat drippings</p>
<p class="t0">¼ cup chopped onion</p>
<p class="t0">¼ cup chopped celery</p>
<p class="t0">¼ pound pork sausage</p>
<p class="t0">1 teaspoon salt</p>
<p class="t0">1 cup soft breadcrumbs, mashed potatoes, or cooked rice</p>
<p class="t0">1 egg, beaten</p>
<p class="t0">About ⅔ cup milk or canned tomatoes</p>
</div>
<p>Brown the liver lightly in the fat.
Chop fine.</p>
<p>Brown the onion and celery in the fat
and add to the liver.</p>
<p>Add the rest of the ingredients, using
just enough milk or tomatoes to moisten
the mixture well.</p>
<p>Pack firmly into a loaf pan to shape.
Bake in the pan or turn out on a rack in a
shallow pan for baking. Bake at 350° F.
(moderate oven) 1½ to 2 hours.</p>
<h4>Menu Suggestion</h4>
<p>Serve the loaf with spanish sauce (see
recipe), buttered carrots, tossed
green salad, and ice cream or fruit
gelatin.</p>
<h4>Spanish sauce</h4>
<div class="verse">
<p class="t0">2 tablespoons chopped onion</p>
<p class="t0">2 tablespoons fat or meat drippings</p>
<p class="t0">1 tablespoon flour</p>
<p class="t0">2 cups cooked tomatoes</p>
<p class="t0">½ cup chopped celery</p>
<p class="t0">½ cup chopped green pepper</p>
<p class="t0">Salt and pepper</p>
</div>
<p>Brown the onion in the fat and blend
in the flour. Add the other ingredients
and cook about 20 minutes, or until rather
thick.</p>
<h3 id="c18">Tongue-and-corn casserole</h3>
<div class="verse">
<p class="t0">3 tablespoons butter or margarine</p>
<p class="t0">1 teaspoon finely chopped onion</p>
<p class="t0">2 tablespoons finely chopped pimiento</p>
<p class="t0">3½ tablespoons flour</p>
<p class="t0">1¼ cups milk, broth from tongue, or water with 2 beef bouillon cubes</p>
<p class="t0">¼ teaspoon salt</p>
<p class="t0">1½ cups chopped cooked tongue</p>
<p class="t0">1⅓ cups whole-grain corn, drained</p>
<p class="t0">⅓ cup grated cheese</p>
<p class="t0">¼ cup fine dry breadcrumbs mixed with butter or margarine</p>
</div>
<p>Melt butter or margarine and blend
in flour and salt. Stir in the liquid,
and cook and stir over low heat until
thick and smooth.</p>
<p>Add rest of ingredients except breadcrumbs,
and mix well.</p>
<p>Turn the mixture into a greased shallow
baking dish and sprinkle top with
crumbs.</p>
<p>Bake at 350° F. (moderate oven) 20 to
30 minutes, or until sauce is bubbly and
crumbs are brown.</p>
<h4>Menu Suggestion</h4>
<p>Serve with raw cranberry relish and
Swiss chard or kale, with pumpkin custard
for dessert.</p>
<h4>For Variety</h4>
<p>In place of tongue use 1½ cups of
chopped cooked meat such as chicken,
turkey, or rabbit—or 4 frankfurters cut in
thin crosswise slices. Brown the meat
lightly in the butter or margarine before
adding the flour, salt, and pepper.</p>
<div class="pb" id="Page_15">15</div>
<h2 id="c19"><span class="small">Poultry ...</span></h2>
<div class="fig">> <ANTIMG src="images/p03.jpg" id="ncfig3" alt="uncaptioned" width-obs="129" height-obs="97" /></div>
<hr class="dwide" />
<p>Like other meats, poultry has protein of high quality and is a good source of iron
and the B vitamin niacin.</p>
<p>In retail markets poultry is usually sold “ready-to-cook”; occasionally, “dressed”
or live. Ready-to-cook style comes either whole or cut up, and either freshly eviscerated
or frozen; some is labeled to show government inspection and grading, some
inspection only.</p>
<p>“Dressed” means that only blood and feathers have been removed. “Ready-to-cook”
means that blood, feathers, head, feet, and viscera have been removed, and the bird has
been thoroughly cleaned inside and out.</p>
<p>Price per pound of a dressed bird includes weight of head, feet, and viscera. A
ready-to-cook bird is weighed and priced after this waste is removed. Therefore, though
the price per pound is lower for the dressed bird, the cost per pound of actual poultry
meat is about the same in the two styles.</p>
<p>Most chickens are sold in the following classes at these ages and weights:</p>
<table class="center">
<tr class="th"><th>Class </th><th>Age </th><th>Ready-to-cook weight</th></tr>
<tr><td class="l"> </td><td class="l"> </td><td class="l"><i>Pounds</i></td></tr>
<tr><td class="l">Broilers or fryers </td><td class="l">8 to 10 weeks </td><td class="l">1½ to 2½.</td></tr>
<tr><td class="l">Roasters </td><td class="l">3 to 5 months </td><td class="l">2½ to 4½.</td></tr>
<tr><td class="l">Stewing chickens </td><td class="l">over 10 months </td><td class="l">2 to 5½.</td></tr>
</table>
<p>Stewing chickens—sometimes called “fowl” or “hens”—are hens old enough so that
the tip of the breastbone has hardened. They need long slow cooking with steam or
water to make the meat tender. They are often a good buy because they tend to have
a higher proportion of meat to bone than younger chickens. A 5-pound dressed hen
(3¾ pounds ready-to-cook) will give about 4 cups cooked meat coarsely cut, enough
for at least two meals for a family of four if extended dishes are used—10 to 11 servings
each containing 2 ounces of chicken.</p>
<p>Turkeys are sold in three classes based on weight and age: (1) Fryers or roasters,
(2) young hens and young toms, (3) hens and toms. A fryer-roaster turkey, or a
quarter or half of a larger turkey is often an economical roast, and can be made as
attractive as the traditional big bird.</p>
<div class="pb" id="Page_16">16</div>
<h3 id="c20">Stewed or steamed whole chicken</h3>
<p>Prepare a fully drawn stewing
chicken for cooking: Pull out pin-feathers
and singe bird over flame; wash
well, rinse, and dry. Clean giblets.</p>
<p><i>Stewed Whole Chicken.</i>—Place the
bird on a rack in a kettle and add water
to half cover bird. Salt water lightly.
Cover kettle and simmer until chicken
is tender, turning occasionally for even
cooking. Three to 4 hours will probably
be needed.</p>
<p>Cook giblets with the chicken, removing
them as soon as done.</p>
<p>Cool chicken in broth, breast down, an
hour or more.</p>
<p>The cooked whole bird may be
browned with or without stuffing. Coat
it with fat, place it breast up on a rack
in a shallow open pan, and brown at
about 350° F. (moderate oven).</p>
<p><i>Steamed Whole Chicken.</i>—Follow the
same general directions as for stewing,
but add water only to the level of the
rack in the kettle and keep the bird breast
up all the time. As the water boils away,
add more. Steaming time will be 2 to
3 hours.</p>
<h3 id="c21">Stewed or Steamed Chicken, in Pieces</h3>
<p>Cut a stewing chicken into pieces suitable
for serving. Simmer in water to
cover, or steam. Pieces take about as
long to cook as a whole bird.</p>
<h3 id="c22">Chicken with dumplings</h3>
<div class="verse">
<p class="t0">1 stewing chicken cut in pieces and stewed</p>
<p class="t0">3 to 4 cups broth</p>
<p class="t0">6 tablespoons chicken fat</p>
<p class="t0">3 to 6 tablespoons flour</p>
<p class="t0">Salt and pepper</p>
</div>
<p>Remove pieces of chicken from the
broth and keep them hot. Skim
fat from broth.</p>
<p>Blend fat and flour, stir in several
spoonfuls of the broth, and pour the
mixture into the rest of the broth, stirring
constantly.</p>
<p>Cook this gravy until it is slightly
thickened. Season to taste.</p>
<h3 id="c23">Dumplings</h3>
<div class="verse">
<p class="t0">¾ cup sifted flour</p>
<p class="t0">2½ teaspoons baking powder</p>
<p class="t0">½ teaspoon salt</p>
<p class="t0">1 egg</p>
<p class="t0">⅓ cup milk</p>
</div>
<p>Sift flour, baking powder, and salt
together.</p>
<p>Beat egg, add milk, and mix with the
dry ingredients.</p>
<p>Drop by small spoonfuls on boiling
chicken gravy, cover tightly, and cook
15 minutes. The cover must not be
removed while the dumplings are cooking,
for if the steam escapes they will not
be light.</p>
<h4>Menu Suggestion</h4>
<p>Serve with broccoli or other green
vegetable, gelatin vegetable salad, date-and-nut
pudding.</p>
<div class="pb" id="Page_17">17</div>
<h3 id="c24">Curried chicken with carrots</h3>
<div class="verse">
<p class="t0">1 stewing chicken cut in pieces and stewed or steamed</p>
<p class="t0">3 tablespoons chicken fat</p>
<p class="t0">1 pint chicken broth</p>
<p class="t0">½ cup sliced onion</p>
<p class="t0">3 tablespoons flour</p>
<p class="t0">¼ teaspoon curry powder</p>
<p class="t0">2 cups cooked shredded carrots</p>
<p class="t0">Salt</p>
</div>
<p>Take cooked chicken from the broth.
Skim off fat and measure quantities
of fat and broth needed.</p>
<p>Make sauce: Cook onion in fat for a
few minutes. Blend in flour and curry
powder. Add broth, and cook until
smooth and thickened, stirring constantly.</p>
<p>Mix chicken and carrots with sauce.
Add salt to taste.</p>
<p>Leftover cooked lamb, pork, or veal
may be used instead of chicken.</p>
<h4>Menu Suggestion</h4>
<p>Serve with a border of flaky rice and
a green vegetable. Start the meal with
tomato juice and have fruit sundae for
dessert.</p>
<p>For a company meal pass a relish dish
of several of the following: Chopped
hard-cooked eggs, chopped peanuts, sweet
pickle relish, finely diced celery, chopped
raw onion. Include shredded fresh
coconut, too, if you live where it is
available and inexpensive. Guests can
sprinkle these tidbits over the rice and
chicken as desired.</p>
<h3 id="c25">Roast turkey quarter or half</h3>
<p>You can roast turkey quarters or
halves stuffed or unstuffed.</p>
<p>Rub inside of cleaned turkey part with
salt. To keep meat from drying, fasten
skin with skewers over meat at bone edge
all around cavity. Or with big needle and
heavy cord, lace across cavity, catching the
skin with each stitch.</p>
<p>On a front quarter or half, sew wing
tightly to body or fasten with skewers
put in firmly at an angle. On a rear
quarter or half, sew drumstick to tail.</p>
<p>Stuffing may be baked separately while
the turkey cooks or, if preferred, quarters
or halves may be stuffed and then roasted.
Use heavy paper to hold stuffing in place
and lace cord across paper from side to
side, catching skin with each stitch.</p>
<p>Place turkey part, skin side up, on a
rack in roasting pan. Cover with thin
greased cloth or brush skin with fat. Do
not add water. Do not cover pan. Roast
at 325° F. (slow oven), basting several
times with drippings.</p>
<p>Quarters weighing 3½ to 5 pounds require
3 to 3½ hours to roast; those weighing
5 to 8 pounds, 3½ to 4 hours. A half
turkey weighing 7 to 9 pounds ready-to-cook
takes 3¾ to 4½ hours. A larger
half-bird takes longer.</p>
<p><i>Serve with</i> mashed potatoes or turnips,
snap beans, cranberry relish, and fruit
or fruit pie.</p>
<div class="pb" id="Page_18">18</div>
<h2 id="c26"><span class="small">Cooked and canned meats and poultry ...</span></h2>
<div class="fig">> <ANTIMG src="images/p04.jpg" id="ncfig4" alt="uncaptioned" width-obs="148" height-obs="105" /></div>
<hr class="dwide" />
<p>You can often save time and money by purchasing meat that will serve for two or
more meals. Buy a smoked pork shoulder, a pot roast, or a stewing hen and plan
your menus for several days around it.</p>
<p>Since meat is one of our more expensive foods, you may want to economize by reducing
the size of meat servings. But meat is one of our best-liked foods. We want
to keep the savory meat flavor in main dishes and provide enough protein in the family
diet, too. Fortunately, both economy and sturdy meat servings can be achieved by wise
use of meat-extending main dishes, using cooked and canned meats.</p>
<p>Least expensive of the meat extenders are the cereal foods—breadcrumbs in meat loaf,
biscuit topping on a chicken pie, macaroni with meat in Italian-style dishes, rice cooked
in chicken stock as in chicken risotto. The meat protein supplements the protein in the
cereals and the result is a nutritious main dish.</p>
<p>Or you may want to extend a comparatively small amount of cooked meat with other
high-protein foods such as milk, eggs, or cheese. These are the makings of such main
dishes as creamed lamb, ham and egg scramble, or a beef and vegetable casserole with
grated cheese on top.</p>
<p>When there is too little meat left for the basis of a main dish, use these small amounts
for flavor and whatever protein they give. Try bits of cooked meats or poultry to season
scalloped potatoes, macaroni, soups, salads, or sandwich spreads. Chop crusty
brown chicken or turkey skin and add to gravy or a casserole mixture.</p>
<p>Some of the cooked luncheon meats are relatively low-priced and are as protein-rich
as many of the more expensive meats. For example, a pound of bologna has as much
protein as a pound of smoked ham and even a little more than a pound of beef with a
moderate amount of bone and fat. Some of the canned meats provide economical main
dishes, too, especially when extended with other foods.</p>
<p>Cool quickly any leftover meat, broth, or gravy (set pan in iced or very cold water);
refrigerate at once. Store in the coldest part of the refrigerator. Cooked meat loses
flavor quickly; cover or wrap loosely and plan to use within 1 or 2 days. Broth, gravy,
and sauce made with meat are highly perishable. Store these covered and use within
1 or 2 days.</p>
<p>On the following pages are suggestions for extended dishes using cooked and canned
meat and poultry. Other recipes will be found in the section on cereal foods.</p>
<div class="pb" id="Page_19">19</div>
<h3 id="c27">Browned hash</h3>
<div class="verse">
<p class="t0">1½ cups chopped cooked meat</p>
<p class="t0">3 cups chopped cooked potatoes</p>
<p class="t0">1 onion, finely chopped</p>
<p class="t0">Broth or milk</p>
<p class="t0">Seasoning to taste</p>
</div>
<p>The meat, potatoes, and onion may be
chopped by hand or put through the
food chopper, depending on the texture
desired. Mix meat, potatoes, and onion
thoroughly. Moisten with a little broth or
milk, if desired, and season to taste.
Spread mixture in an even layer in a
lightly greased fry pan.</p>
<p>Cook slowly until browned on the bottom.
If desired, turn and brown on the
other side.</p>
<p>Turn hash out on a platter and garnish
with parsley.</p>
<h4>Menu Suggestion</h4>
<p>Serve with cream of tomato soup,
cooked green cabbage with grated cheese,
and baked apple.</p>
<h4>For Variety</h4>
<p><i>Hash Cakes.</i>—Make the meat and vegetable
mixture into flat cakes and fry slowly
on both sides until crusty.</p>
<p><i>Pork and Potato Fry.</i>—Chop 1½ cups
canned cured pork loaf and brown it
lightly in a fry pan. Add 3 cups sliced or
diced cooked potatoes and cook until
brown on one side. Turn and brown on
the other side.</p>
<h3 id="c28">Chop suey</h3>
<div class="verse">
<p class="t0">1 medium-sized onion, sliced thin</p>
<p class="t0">1 green pepper, cut in slivers</p>
<p class="t0">1½ tablespoons cooking fat or oil</p>
<p class="t0">1½ cups celery, cut in slivers</p>
<p class="t0">2 hard tart apples</p>
<p class="t0">1 cup thin gravy or broth</p>
<p class="t0">1½ cups cooked and diced lean pork</p>
<p class="t0">Soy sauce and salt</p>
</div>
<p>Brown onion and green pepper in fat
or oil.</p>
<p>Mix in the celery and the apple cut into
small thin slices.</p>
<p>Add gravy or meat broth. Cover and
cook 5 minutes.</p>
<p>Add meat and season to taste with soy
sauce and salt. If desired, thicken with
a little cornstarch mixed with water.</p>
<p>Heat thoroughly.</p>
<h4>Menu Suggestion</h4>
<p>Serve with flaky cooked rice, beets, lettuce
salad, almond or oatmeal cookies.</p>
<h4>For Variety</h4>
<p><i>Cooked chicken, turkey, or beef</i> may be
used in the chop suey instead of pork.</p>
<p><i>Other vegetables</i> may be used—carrots,
radishes, Jerusalem artichokes, bean
sprouts. Brazil nuts, thinly sliced, are
also good.</p>
<p><i>Fried noodles</i> may also be served with
the chop suey mixture to add crispness.</p>
<div class="pb" id="Page_20">20</div>
<h3 id="c29">Chicken a la king</h3>
<div class="verse">
<p class="t0">3 tablespoons chicken fat or butter or margarine</p>
<p class="t0">2 tablespoons flour</p>
<p class="t0">½ cup milk</p>
<p class="t0">1 cup chicken broth</p>
<p class="t0">Salt and pepper</p>
<p class="t0">½ green pepper, diced</p>
<p class="t0">½ cup mushrooms, cut in pieces</p>
<p class="t0">1 egg yolk</p>
<p class="t0">1½ cups diced cooked chicken</p>
<p class="t0">1 pimiento, chopped</p>
</div>
<p>Make white sauce: Melt 2 tablespoons
of the fat and stir in the
flour. Add milk and broth and cook until
thickened, stirring constantly. Season
with salt and pepper.</p>
<p>Melt the remaining tablespoon of fat,
add green pepper and mushrooms and
cook a few minutes over low heat.</p>
<p>Beat egg yolk, stir in a little of the
sauce, and add to rest of sauce. Add
the rest of the ingredients and cook until
mixture is hot.</p>
<p>Serve in patty shells or on crisp toast,
mashed potatoes, or waffles.</p>
<h4>Menu Suggestion</h4>
<p>Serve with green peas, carrot and raisin
salad, and lemon chiffon pie.</p>
<h4>For Variety</h4>
<p><i>Cooked turkey, giblets, ham, veal, pork,
or tuna fish</i> may be used instead of
chicken.</p>
<p><i>Cooked rabbit meat</i> may be used. Add
½ teaspoon grated onion and ½ tablespoon
lemon juice to the recipe for chicken
a la king.</p>
<h3 id="c30">Chicken timbales</h3>
<div class="verse">
<p class="t0">1½ cups cooked rice</p>
<p class="t0">1½ cups diced cooked chicken</p>
<p class="t0">1 tablespoon finely diced onion</p>
<p class="t0">2 eggs, beaten</p>
<p class="t0">1 cup milk</p>
<p class="t0">⅓ cup chicken broth or milk</p>
<p class="t0">½ teaspoon salt</p>
<p class="t0">Pepper</p>
</div>
<p>Mix all ingredients together. Divide
mixture among custard cups or individual
baking dishes.</p>
<p>Place cups in pan of very hot water
and bake at 350° F. (moderate oven)
about 30 minutes or until a knife inserted
in the center of timbale comes out clean.</p>
<h4>Menu Suggestion</h4>
<p>Serve with glazed carrots, spinach with
lemon, pear salad with cream or cottage
cheese and nuts, and gingerbread for
dessert.</p>
<h4>For Variety</h4>
<p><i>Cooked ham, pork, turkey, fish, or rabbit</i>
may be used in place of the chicken.</p>
<p>If you have less than the 1½ cups of
chicken (or other meat) the recipe calls
for, stretch the meat with sliced hard-cooked
eggs and cooked peas. For a company
meal, add mushrooms, fresh or
canned.</p>
<p>Mushroom sauce may be served on the
timbales.</p>
<p>Cooked macaroni, spaghetti, or noodles
may be substituted for the cooked rice.</p>
<div class="pb" id="Page_21">21</div>
<h3 id="c31">Luncheon-meat cups</h3>
<div class="verse">
<p class="t0">2 tablespoons butter or margarine</p>
<p class="t0">2 tablespoons flour</p>
<p class="t0">1 cup milk</p>
<p class="t0">Salt and pepper</p>
<p class="t0">2 cups cooked peas, seasoned</p>
<p class="t0">1 tablespoon cooking oil or fat</p>
<p class="t0">8 thin slices luncheon meat</p>
</div>
<p>Make white sauce: Melt the butter
or margarine, blend in the flour,
and add milk slowly. Cook until thickened,
stirring constantly. Add salt and
pepper to taste.</p>
<p>Add peas to sauce and heat.</p>
<p>Heat fat or oil and brown luncheon
meat, allowing edges to curl to form cups.
Put 2 cups together for each serving and
fill with the hot creamed peas.</p>
<h4>Menu Suggestion</h4>
<p>Serve with hash browned potatoes and
a mixed fruit salad, with baked custard
or whipped gelatin dessert.</p>
<h4>Other Ways to Use Luncheon Meat</h4>
<p><i>Broiled.</i>—Brush luncheon-meat slices
with fat. Broil lightly. Serve with
broiled tomato slices sprinkled with grated
cheese.</p>
<p>“<i>Birds.</i>”—Place stuffing on thin slices
of luncheon meat, roll, and fasten with
skewers or toothpicks. Brown lightly and
cover the pan until the birds heat through.</p>
<p><i>Salad.</i>—Mix diced luncheon meat with
chopped pickles, celery, and carrots. Add
salad dressing.</p>
<h3 id="c32">Curried lamb</h3>
<div class="verse">
<p class="t0">1 cup diced celery with tops</p>
<p class="t0">1 small onion, diced</p>
<p class="t0">3 tablespoons cooking fat or oil</p>
<p class="t0">2 cups diced cooked lean lamb</p>
<p class="t0">¾ cup brown gravy</p>
<p class="t0">Curry powder</p>
<p class="t0">2 drops tabasco sauce</p>
<p class="t0">Salt</p>
</div>
<p>Brown celery and onion slowly in the
fat or oil.</p>
<p>Add meat, gravy, and seasonings. Use
⅛ to 1 teaspoon curry powder, as desired.</p>
<p>Stir over low heat until well mixed and
hot. If too dry, add boiling water.</p>
<h4>Menu Suggestion</h4>
<p>Serve with flaky cooked rice, snap
beans, coleslaw, and for dessert sweetpotato
pie or pineapple chiffon pie.</p>
<h4>For Variety</h4>
<p>To make a savory meat pie: Omit the
curry powder and tabasco sauce. Pour
heated meat, vegetables, and gravy into
a casserole and top with crisp, golden-brown
baking-powder biscuits just before
serving.</p>
<p>Green peas and small potatoes may be
added to or used in place of the onions
and celery in the meat pie.</p>
<p>Serve crisp tossed lettuce salad with the
meat pie, and for dessert have a pineapple
and orange fruit cup and oatmeal cookies
made with raisins and peanuts.</p>
<div class="pb" id="Page_22">22</div>
<h3 id="c33">Frankfurter and potato soup</h3>
<div class="verse">
<p class="t0">2 cups diced potatoes</p>
<p class="t0">1 small onion, sliced</p>
<p class="t0">1½ cups boiling water</p>
<p class="t0">4 frankfurters</p>
<p class="t0">1¾ teaspoons salt</p>
<p class="t0">Pepper</p>
<p class="t0">2 cups milk</p>
<p class="t0">2 tablespoons finely chopped parsley</p>
</div>
<p>Cook potatoes and onion in boiling
water until soft. Put through a
ricer or mash slightly.</p>
<p>Cut frankfurters into ¼-inch slices.</p>
<p>Add frankfurters, seasonings, and milk
to potato mixture.</p>
<p>Heat thoroughly, add parsley, and
serve.</p>
<h4>Menu Suggestion</h4>
<p>Serve with a salad of chopped lettuce,
tomato, and celery. Have dried-fruit upside-down
cake for dessert. Cooked apricots
and prunes make a colorful cake.</p>
<h4>For Variety</h4>
<p><i>Salami or other luncheon meat</i>, cut in
pieces, may be used instead of frankfurters.
Allow one slice per person. Or
sprinkle the soup with chopped cooked
ham before serving.</p>
<p><i>Fresh sausage</i> also may be used. Dice
or crumble the meat and fry until crisp
before adding it to the soup.</p>
<h3 id="c34">Pork souffle</h3>
<div class="verse">
<p class="t0">2½ tablespoons butter or margarine</p>
<p class="t0">2½ tablespoons flour</p>
<p class="t0">1 cup milk</p>
<p class="t0">3 eggs, separated</p>
<p class="t0">1⅓ cups finely chopped cooked or canned pork</p>
<p class="t0">1 teaspoon finely chopped onion, or onion juice</p>
<p class="t0">2 teaspoons finely chopped green pepper</p>
<p class="t0">½ teaspoon salt</p>
</div>
<p>Make a thick white sauce: Melt the
butter or margarine, blend in the
flour, and add the milk. Stir and cook
over low heat or hot water until thickened.
Cook a little longer, and cool slightly.</p>
<p>Beat the egg yolks and blend into the
cooled sauce. Stir in the meat, onion, and
green pepper.</p>
<p>Add the salt to the egg whites and beat
until stiff but not dry. Blend the meat
mixture into the egg whites.</p>
<p>Turn into a shallow greased baking
dish set in a pan of hot water.</p>
<p>Bake at 325° F. (slow oven) about 50
minutes, or until set and lightly browned.
Serve at once.</p>
<h4>Menu Suggestion</h4>
<p>Serve with brussels sprouts or panned
cabbage, lettuce salad, and hot apple cobbler
for dessert.</p>
<h4>For Variety</h4>
<p><i>Stuffed Green Peppers.</i>—Fill 4 parboiled
peppers with chopped pork mixed
with onion, salt, and enough gravy, broth,
or cream to moisten. Set peppers in water
in muffin cups and bake at 350° F.
(moderate oven) 20 to 30 minutes.</p>
<div class="pb" id="Page_23">23</div>
<h2 id="c35"><span class="small">Fish ...</span></h2>
<div class="fig">> <ANTIMG src="images/p05.jpg" id="ncfig5" alt="uncaptioned" width-obs="156" height-obs="142" /></div>
<hr class="dwide" />
<p>Fish—fresh, frozen, canned, or salted—provides high-quality protein.
And it lends interesting flavor and variety to meal planning.</p>
<p>Different kinds of fish vary greatly in price per pound. Some cost twice as much as
others, depending on the season, local supply, and the preference of buyers.</p>
<p>Fresh fish may be whole, drawn, dressed, or in fillets or steaks. Whole fish are sold
as they are caught. Drawn fish have only the viscera removed. Dressed fish have the
viscera, head, tail, and usually the fins removed. Fillets are boneless slices of fish cut
lengthwise away from the backbone. Steaks are crosswise slices, usually ¾ to 1 inch
thick, still including bones.</p>
<p>There is no bone or waste in fish fillets, and very little in fish steaks—only about 9
percent. Dressed whole fish may be cheaper per pound but remember that they include
considerable waste.</p>
<p>To provide the suggested 2 ounces of protein for 4 servings of a main dish, you will
usually need to buy 2 pounds of whole fish. The exact amount needed depends on the
kind of fish and the amount of waste in cleaning. It takes only 1 pound of boneless
fillets or steaks to provide enough protein for 4 servings.</p>
<p>Some fish contain more fat than others. Fat fish are usually best for baking and
broiling. And lean fish are better for cooking in water or steam or for making chowders,
and for deep-fat or pan frying.</p>
<p>Frozen fish are a boon to inlanders. They give us the fish we want at any time of
year. And the flavor is fresh. Before cooking a frozen fish, thaw it slowly if there is
time—in a refrigerator or other cold place. If you are in a hurry, cook it slowly for a
longer period. Never permit frozen fish to thaw and refreeze.</p>
<p>Canned fish is economical and convenient for family meals. It can be chilled and
served in salads or on cold plate lunches with little further preparation. For cooked
dishes, the brine or oil in which the fish is packed can often be used to add flavor and
nutritive value to the sauce.</p>
<p>Salmon is ordinarily available in several different quality grades and is packed in
brine. Mackerel also is packed in brine. Tuna fish may be had in solid-pack, chunk,
or grated style, packed in oil or brine. Flaked fish—cod, haddock, pollack, or a combination—is
ordinarily packed dry. Small domestic sardines packed in oil, mustard
sauce, or tomato sauce are gaining market prominence.</p>
<div class="pb" id="Page_24">24</div>
<h3 id="c36">Fish patties</h3>
<div class="verse">
<p class="t0">1½ cups flaked cooked or canned fish</p>
<p class="t0">1½ cups dry mashed potatoes</p>
<p class="t0">1 tablespoon finely chopped onion</p>
<p class="t0">½ teaspoon salt</p>
<p class="t0">1 egg</p>
<p class="t0">Pepper</p>
<p class="t0">Flour</p>
<p class="t0">Cooking fat or oil</p>
</div>
<p>Combine all ingredients except flour
and fat or oil.</p>
<p>Shape mixture into patties, roll in
flour, and brown in fat or oil.</p>
<h4>Menu Suggestion</h4>
<p>Serve with pickled beets, a green vegetable,
celery, and for dessert molded cornstarch
pudding with a sauce of cooked
dried apricots.</p>
<h4>For Variety</h4>
<p><i>Fish-Potato Puffs.</i>—Add 2 egg yolks
instead of a whole egg to the mixture of
fish and potato; add seasonings and fold
in stiffly beaten egg whites. Put mixture
into greased custard cups and bake at
350° F. (moderate oven) 30 minutes.</p>
<p><i>Salt fish Balls.</i>—Use 1 cup of salt fish.
Soak the fish in lukewarm water until
freshened, changing the water once or
twice. An hour or two is usually long
enough. Simmer in water until tender,
drain, and shred. Stir fish into mashed
potatoes. Omit onion and salt. Mix
well with the other ingredients. Form
into balls and roll in flour. Fry in shallow
or deep fat, or bake in the oven.</p>
<h3 id="c37">Fish and noodles</h3>
<div class="verse">
<p class="t0">3 tablespoons chopped onion</p>
<p class="t0">⅓ cup diced celery</p>
<p class="t0">1 tablespoon cooking fat or oil</p>
<p class="t0">½ teaspoon salt</p>
<p class="t0">Pepper</p>
<p class="t0">1⅔ cups cooked or canned tomatoes, or 2 cups raw tomatoes cut in pieces</p>
<p class="t0">1⅔ cups cooked noodles</p>
<p class="t0">2 cups flaked cooked fish</p>
<p class="t0">Crumbs mixed with melted butter or margarine</p>
</div>
<p>Cook onion and celery in fat or oil
a few minutes.</p>
<p>Add salt, pepper, and tomatoes and
heat to boiling.</p>
<p>Put alternate layers of noodles, fish,
and hot tomato mixture into a greased
baking dish. Top with crumbs.</p>
<p>Bake at 350° F. (moderate oven) 20
minutes or until the mixture is heated
through and the crumbs are browned.</p>
<h4>Menu Suggestion</h4>
<p>Serve with snap beans or asparagus,
a green salad with a tangy horseradish
dressing, and have cupcakes for dessert.</p>
<h4>For Variety</h4>
<p>Use cooked spaghetti or macaroni instead
of noodles.</p>
<p>Instead of tomatoes, use cheese sauce—a
thin white sauce to which ½ cup
grated sharp cheese has been added for
each cup of sauce. Sprinkle with grated
cheese the last 10 minutes of baking.</p>
<div class="pb" id="Page_25">25</div>
<h3 id="c38">Jellied tuna salad</h3>
<div class="verse">
<p class="t0">1 tablespoon unflavored gelatin</p>
<p class="t0">¼ cup cold water</p>
<p class="t0">½ teaspoon salt</p>
<p class="t0">½ teaspoon celery seed</p>
<p class="t0">¼ cup vinegar</p>
<p class="t0">¼ cup water</p>
<p class="t0">2 eggs, beaten</p>
<p class="t0">2 cups flaked canned tuna (or other canned or cooked fish)</p>
</div>
<p>Soften gelatin on top of water. Add
seasonings, vinegar, and water to
eggs. Cook over boiling water until
thickened, stirring constantly.</p>
<p>Add gelatin and stir until it is dissolved.</p>
<p>Add fish and mix thoroughly. Pour
into individual molds or large ring mold
and chill.</p>
<h4>Menu Suggestion</h4>
<p>Serve scalloped potatoes with chives,
cooked carrots, and have floating island
with a topping of a bright, tart jelly for
dessert.</p>
<h4>For Variety</h4>
<p><i>A Hearty Salad.</i>—Place cold flaked
cooked fish in lettuce cups. Surround
with slices of tomatoes and cucumbers
(in season), and very thin slices of cold
boiled potato dipped in french dressing.
Garnish with hard-cooked eggs.</p>
<p><i>A Cold Platter.</i>—Serve chilled salmon
which has been boned and cut into
serving-size pieces. Surround with slices
of tomatoes and mounds of tossed green
salad.</p>
<h3 id="c39">Fried fish fillets</h3>
<div class="verse">
<p class="t0">1 pound fish fillets (salmon, cod, rosefish, or haddock)</p>
<p class="t0">Milk, flour</p>
<p class="t0">1 egg, beaten</p>
<p class="t0">1 tablespoon water</p>
<p class="t0">¾ tablespoon salt</p>
<p class="t0">1 cup fine dry crumbs</p>
<p class="t0">Cooking fat or oil</p>
</div>
<p>Cut fish in serving pieces. Dip in
milk, then in flour. Mix egg, water,
and salt. Dip floured fish in this mixture,
and roll in crumbs.</p>
<p>Heat fat or oil in fry pan, put in the
fillets. Reduce heat, and cook slowly
10 to 15 minutes, until the fish is done
through and golden brown on both sides.
Drain.</p>
<p>Garnish with parsley and lemon.</p>
<h4>Menu Suggestion</h4>
<p>Serve with baked potatoes, creamed
onions, asparagus salad or mixed vegetable
salad, and gelatin fruit dessert.</p>
<h4>For Variety</h4>
<p><i>Oven-Fried Fillets.</i>—Prepare fish for
frying and place in greased shallow baking
pan with space between pieces. Dot
with butter or margarine, and bake at
500° F. (extremely hot oven) for 10
minutes.</p>
<p><i>Fish Baked in Milk.</i>—Place fish in
shallow baking pan, pour on ½ cup top
milk. Sprinkle with salt, dot with butter
or margarine. Bake at 350° F. (moderate
oven) about 25 minutes.</p>
<div class="pb" id="Page_26">26</div>
<h3 id="c40">Salmon loaf</h3>
<div class="verse">
<p class="t0">2 cups flaked canned or cooked salmon</p>
<p class="t0">3 tablespoons cooking fat or oil</p>
<p class="t0">3 tablespoons flour</p>
<p class="t0">1 cup milk and salmon liquid</p>
<p class="t0">Salt and pepper</p>
<p class="t0">2 tablespoons finely chopped parsley</p>
<p class="t0">2 cups soft bread cubes</p>
<p class="t0">1 egg, beaten</p>
</div>
<p>Drain canned salmon, saving the
liquid.</p>
<p>Make sauce: Heat fat or oil, blend in
flour. Add enough milk to the salmon
liquid to make 1 cup, and stir into the
flour mixture. Cook until thickened,
stirring constantly. Season.</p>
<p>Mix the sauce with the other ingredients.
Form into loaf.</p>
<p>Bake in uncovered pan at 350° F.
(moderate oven) about half an hour, or
until brown.</p>
<h4>Menu Suggestion</h4>
<p>Serve with baked sweetpotatoes,
creamed celery or peas, a green vegetable
salad, and a fruit whip.</p>
<h4>For Variety</h4>
<p>To give extra flavor to salmon loaf, add
½ cup coarsely chopped sweet pickle and
1 teaspoon grated onion to mixture before
baking.</p>
<p>Use cooked cod or haddock in place of
the salmon.</p>
<p>Serve fish loaf with egg sauce made by
adding to 1 cup white sauce, 2 sliced hard-cooked
eggs and ½ to 1 tablespoon grated
horseradish.</p>
<h3 id="c41">Stuffed fish fillets</h3>
<div class="verse">
<p class="t0">¾ cup finely cut celery</p>
<p class="t0">3 tablespoons finely chopped onion</p>
<p class="t0">6 tablespoons cooking fat or oil</p>
<p class="t0">3 cups bread cubes</p>
<p class="t0">¾ teaspoon salt</p>
<p class="t0">Pepper</p>
<p class="t0">2 tablespoons chopped parsley</p>
<p class="t0">1 teaspoon thyme or other savory seasoning</p>
<p class="t0">1 pound small fish fillets</p>
<p class="t0">Fine dry crumbs</p>
<p class="t0">2 tablespoons fat</p>
</div>
<p>Cook celery and onion in fat or oil
for a few minutes.</p>
<p>Add bread cubes and seasonings, and
mix well.</p>
<p>Place stuffing on skin side of salted
individual fillets. Roll and fasten with
toothpicks.</p>
<p>Roll the stuffed fillets in fine crumbs
and brown in fat in a fry pan. Cover and
cook over low heat until tender—about
10 minutes.</p>
<h4>Menu Suggestion</h4>
<p>Serve with tartar sauce, boiled or baked
potatoes or squash, green lima beans, cabbage
and carrot salad, and lemon pie.</p>
<h4>For Variety</h4>
<p>Lay one fillet in greased baking dish;
brush with melted fat or with oil, sprinkle
with lemon juice, and cover with stuffing.
Place second fillet on stuffing, sprinkle
with crumbs, dot with fat, and bake uncovered
at 350° F. (moderate oven)
about 35 minutes. Baste occasionally
with melted fat.</p>
<div class="pb" id="Page_27">27</div>
<h3 id="c42">Fish with curry sauce</h3>
<div class="verse">
<p class="t0">1½ pounds dressed fish</p>
<p class="t0">2 tablespoons butter or margarine</p>
<p class="t0">1 tablespoon chopped green pepper</p>
<p class="t0">1 small onion, chopped</p>
<p class="t0">¼ cup chopped celery</p>
<p class="t0">2 tablespoons flour</p>
<p class="t0">1 cup liquid (liquid from simmered fish plus milk)</p>
<p class="t0">Curry powder</p>
<p class="t0">Salt</p>
<p class="t0">2 to 3 cups hot cooked rice</p>
<p class="t0">2 tablespoons chopped parsley</p>
</div>
<p>Simmer fish about 10 minutes in a
small quantity of water in a shallow
pan. Drain and save liquid.</p>
<p>While the fish is cooking, make sauce:
Melt the butter or margarine and cook
the green pepper, onion, and celery in it
a few minutes. Stir in the flour, then add
the liquid. Cook until thickened, stirring
constantly.</p>
<p>Add curry powder and salt to taste.
Use ⅛ to 1 teaspoon curry powder, as
desired.</p>
<p>Remove skin and bones from the
cooked fish. Arrange fish on a hot platter
with a border of flaky rice. Pour sauce
over fish, and sprinkle parsley on top.</p>
<h4>Menu Suggestion</h4>
<p>Serve with a cooked green or yellow
vegetable, citrus fruit salad, and cottage
pudding with caramel sauce.</p>
<h4>For Variety</h4>
<p><i>Shrimp With Curry Sauce.</i>—Instead of
the fish, use shrimp.</p>
<h3 id="c43">Salmon, rice, and tomatoes</h3>
<div class="verse">
<p class="t0">¼ cup chopped onion</p>
<p class="t0">¼ cup chopped green pepper</p>
<p class="t0">2 tablespoons bacon fat or meat drippings</p>
<p class="t0">1½ cups boiling water</p>
<p class="t0">2 cups cooked or canned tomatoes, or 2½ cups chopped raw tomatoes</p>
<p class="t0">Salt and pepper</p>
<p class="t0">⅓ cup raw rice</p>
<p class="t0">¼ cup chopped olives</p>
<p class="t0">2 cups flaked canned or cooked salmon</p>
</div>
<p>Cook onion and green pepper in the
fat in a large fry pan until the onion
is yellow. Add water, tomatoes, and salt
and pepper to taste. Bring to boil.</p>
<p>Add rice and simmer until rice is tender—20
to 25 minutes—adding more
water if needed.</p>
<p>Add olives and fish and cook 2 or 3
minutes longer to blend the flavors.</p>
<h4>Menu Suggestion</h4>
<p>Serve with baked squash, a green vegetable
in salad or cooked, with cream pie
for dessert.</p>
<h4>For Variety</h4>
<p><i>Other cooked fish</i> may be used in place
of salmon.</p>
<p><i>One cup of cooked rice</i> may be used
instead of the uncooked rice. Omit boiling
water. Add the rice, olives, and fish
as soon as the vegetables are tender and
cook 5 or 10 minutes longer.</p>
<p><i>Celery</i> may be used instead of the green
pepper.</p>
<div class="pb" id="Page_28">28</div>
<h2 id="c44"><span class="small">Eggs ...</span></h2>
<div class="fig">> <ANTIMG src="images/p06.jpg" id="ncfig6" alt="uncaptioned" width-obs="136" height-obs="126" /></div>
<hr class="dwide" />
<p>Eggs are excellent for main dishes because they contain high-quality protein, and
are a good source of several important minerals and vitamins. When you serve
eggs as an alternate for meat in a main dish, either allow more than 1 egg per person
or add enough milk or cheese, as in cheese omelet, for example, to make up the difference.</p>
<p>Government-graded eggs are sold in cartons labeled with the grade (quality), size
(weight), and date of grading. There are four U. S. grades—AA, A, B, and C. Grades
AA and A have a large proportion of thick white, a firm high yolk, and a delicate flavor.
They are often preferred for cooking in the shell, poaching, and frying. Grades B and
C, which are less expensive than the two top grades, are a thrifty choice where appearance
and delicate flavor are less important, as in Spanish omelet, gingerbread, or scrambled
eggs with bacon.</p>
<p>Sizes of eggs and their minimum weights per dozen are:</p>
<table class="center">
<tr><td class="l">Jumbo </td><td class="l">30 ounces</td></tr>
<tr><td class="l">Extra large </td><td class="l">27 ounces</td></tr>
<tr><td class="l">Large </td><td class="l">24 ounces</td></tr>
<tr><td class="l">Medium </td><td class="l">21 ounces</td></tr>
<tr><td class="l">Small </td><td class="l">18 ounces</td></tr>
<tr><td class="l">Peewee </td><td class="l">15 ounces</td></tr>
</table>
<p>Within any grade, large eggs usually cost more per dozen than smaller ones. Use
the above weights to determine which size gives you the best return for your money.
For instance, if medium eggs weighing 21 ounces are 56 cents a dozen (2⅔ cents an
ounce) they are a better buy than large eggs weighing 24 ounces at 66 cents a dozen
(2¾ cents an ounce).</p>
<p>Eggs are cheaper than meat as a source of main-dish protein when the price of eight
large eggs is less than the price of a pound of meat with moderate amounts of bone and
fat, such as rump roast. Or when the price of a dozen large eggs is less than the
price of a pound of lean meat with little fat and bone, as round steak.</p>
<p>The color of the eggshell depends on the breed of hen and does not indicate the
food value of the eggs. So do not pay a higher price for brown eggs than for white
ones, or vice versa, with the idea that you are getting more food value.</p>
<div class="pb" id="Page_29">29</div>
<h3 id="c45">Hot deviled eggs</h3>
<div class="verse">
<p class="t0">2 tablespoons butter, margarine, or oil</p>
<p class="t0">½ green pepper, chopped fine</p>
<p class="t0">⅓ cup celery, chopped fine</p>
<p class="t0">1 small onion, chopped fine</p>
<p class="t0">1 tablespoon flour</p>
<p class="t0">1⅓ cups cooked or canned tomatoes</p>
<p class="t0">1 teaspoon salt</p>
<p class="t0">1 teaspoon worcestershire sauce</p>
<p class="t0">2 drops tabasco sauce</p>
<p class="t0">⅔ cup cold milk</p>
<p class="t0">6 hard-cooked eggs, sliced</p>
<p class="t0">Crumbs, butter or margarine</p>
</div>
<p>Heat butter or margarine and cook
chopped vegetables in it until they
are tender. Blend in the flour.</p>
<p>Add tomatoes and seasonings and cook
until thickened, stirring constantly.</p>
<p>Stir the hot tomato mixture into the
milk and carefully add the eggs.</p>
<p>Turn into a greased baking dish and
top with crumbs. Dot with butter or
margarine and bake at 375° F. (moderate
oven) until the crumbs are brown and
the mixture is hot, about 10 to 15 minutes.</p>
<h4>Menu Suggestion</h4>
<p>Serve with asparagus, broccoli, or other
green vegetable, mashed potatoes, and
cheese with fruit pie for dessert.</p>
<h4>For Variety</h4>
<p>Instead of adding crumbs and baking
the deviled egg mixture, serve it on toast
or in patty shells.</p>
<h3 id="c46">Egg and toast special</h3>
<div class="verse">
<p class="t0">4 slices bacon, chopped fine</p>
<p class="t0">4 thick slices bread, with 2-inch holes in centers</p>
<p class="t0">4 eggs</p>
<p class="t0">Salt and pepper</p>
</div>
<p>Cook bacon in a fry pan until half
done; push to side of pan. Pour off
fat. Brown bread slices in pan while
bacon continues to cook.</p>
<p>Break the eggs into the holes, and
season. Sprinkle bacon over eggs and
bread. Reduce heat, cover pan, and cook
until eggs are done.</p>
<p><i>Serve with</i> creamed onions, sliced tomato
and cottage cheese salad for needed
protein, and a fruit dessert.</p>
<h3 id="c47">Mexican scrambled eggs</h3>
<div class="verse">
<p class="t0">2 tablespoons minced onion</p>
<p class="t0">½ clove garlic, chopped fine</p>
<p class="t0">1 small green pepper, diced fine</p>
<p class="t0">2 tablespoons cooking fat or oil</p>
<p class="t0">⅓ cup sieved cooked or canned tomatoes</p>
<p class="t0">3 tablespoons water</p>
<p class="t0">1 teaspoon salt, pepper</p>
<p class="t0">6 eggs, slightly beaten</p>
</div>
<p>Fry onion, garlic, and green pepper
in fat or oil. Add tomatoes, water,
salt, and pepper.</p>
<p>Cook 3 minutes. Add eggs and cook
over low heat, stirring occasionally, until
thickened.</p>
<p><i>Serve with</i> potatoes, snap beans, green
salad with strips of meat and cheese, and
upside-down cake made with fresh or
stewed dried fruit.</p>
<div class="pb" id="Page_30">30</div>
<h3 id="c48">Shirred eggs on spinach</h3>
<div class="verse">
<p class="t0">1 to 1½ pounds spinach</p>
<p class="t0">½ teaspoon salt</p>
<p class="t0">2 slices bacon</p>
<p class="t0">Salt and pepper</p>
<p class="t0">4 eggs</p>
</div>
<p>Wash spinach thoroughly, place in
pan, and add salt. Cover and cook
without added water until wilted—about
5 minutes.</p>
<p>Chop bacon fine; fry until crisp.</p>
<p>Mix bacon and bacon fat with spinach
and season to taste with salt and pepper.</p>
<p>Place hot spinach in a baking dish.
Make four depressions in spinach, and
break an egg into each.</p>
<p>Cover dish and bake at 350° F. (moderate
oven) 20 to 25 minutes or until eggs
are firm. If desired, sprinkle grated
cheese over the eggs during the last 10
minutes.</p>
<h4>Menu Suggestion</h4>
<p>Serve with baked sweetpotatoes, fruit
salad, and cheese cake or pie with cheese.</p>
<h4>For Variety</h4>
<p><i>Shirred Eggs With Cheese.</i>—Place a
tablespoon of top milk in a greased custard
cup. Break an egg into the cup, add
salt and pepper, and bake at 350° F.
(moderate oven) until white is nearly
firm. Sprinkle with grated cheese and
bake until cheese is melted.</p>
<h3 id="c49">Eggs scrambled with luncheon meat</h3>
<div class="verse">
<p class="t0">1 cup diced luncheon meat</p>
<p class="t0">1 tablespoon cooking fat or oil</p>
<p class="t0">4 eggs, beaten</p>
<p class="t0">¼ cup milk</p>
<p class="t0">¼ teaspoon salt</p>
<p class="t0">Pepper</p>
</div>
<p>Salami, canned cured pork loaf,
bologna, frankfurters, or any other
spiced or smoked luncheon meat makes
a good combination with eggs for this
quick dinner dish.</p>
<p>Lightly brown the diced meat in the
fat or oil in a fry pan over moderate heat.</p>
<p>Combine eggs, milk, salt, and pepper
and add to the meat.</p>
<p>Cook, stirring constantly, until eggs are
done.</p>
<h4>Menu Suggestion</h4>
<p>Serve with baked potatoes, carrot and
celery sticks, and tomato aspic salad.
Have fruit dumplings for dessert.</p>
<h4>For Variety</h4>
<p>Use <i>chopped cooked chicken, turkey,
rabbit, or giblets</i>. With poultry, substitute
broth for the milk for more flavor.</p>
<p>Or, instead of meat, use <i>¾ cup cottage
cheese or chopped Cheddar cheese</i>, adding
the cheese to the egg mixture before cooking.
Serve these scrambled eggs with
broiled, fried, or stewed tomatoes, or with
tomato sauce.</p>
<div class="pb" id="Page_31">31</div>
<h3 id="c50">Eggaroni</h3>
<div class="verse">
<p class="t0">4 hard-cooked eggs</p>
<p class="t0">2 tablespoons butter or margarine</p>
<p class="t0">2 tablespoons flour</p>
<p class="t0">1⅔ cups milk</p>
<p class="t0">1 teaspoon finely chopped onion</p>
<p class="t0">½ tablespoon horseradish, if desired</p>
<p class="t0">1½ cups cooked macaroni</p>
<p class="t0">Salt and pepper</p>
<p class="t0">2 tomatoes, cut in quarters</p>
<p class="t0">Crumbs mixed with melted butter or margarine</p>
</div>
<p>Cut eggs in quarters.</p>
<p>Make white sauce: Melt butter or
margarine, blend in flour, and add milk
slowly. Cook, stirring, until thickened.</p>
<p>Add other ingredients except tomatoes
and crumbs. Pour into greased baking
dish.</p>
<p>Press tomatoes into top of mixture, leaving
skin surface exposed.</p>
<p>Sprinkle crumbs over top and bake at
350° F. (moderate oven) 20 to 30 minutes
or until tomatoes are tender.</p>
<h4>Menu Suggestion</h4>
<p>Serve with spinach or kale, apple and
raisin salad, and apricot snow with custard
sauce.</p>
<h4>For Variety</h4>
<p>Cover macaroni mixture with pieces of
canned, instead of fresh, tomatoes. Make
sauce with juice from tomatoes instead
of milk.</p>
<p>Omit tomatoes. Mix ½ cup grated
cheese with the crumbs and sprinkle over
top during last 15 minutes of baking.</p>
<h3 id="c51">Puffy spanish omelet</h3>
<div class="verse">
<p class="t0">1 cup cooked or canned tomatoes, or 1¼ cups chopped raw tomatoes</p>
<p class="t0">1 small green pepper, chopped</p>
<p class="t0">½ small onion, chopped fine</p>
<p class="t0">1 tablespoon chopped parsley</p>
<p class="t0">¼ cup chopped celery</p>
<p class="t0">8 to 10 stuffed olives, sliced</p>
<p class="t0">4 eggs, separated</p>
<p class="t0">½ teaspoon salt</p>
<p class="t0">⅛ teaspoon pepper</p>
<p class="t0">1 tablespoon cooking fat or oil</p>
</div>
<p>Combine tomatoes, green pepper,
onion, parsley, celery, and olives.
Simmer 15 minutes or until liquid is reduced
to a few tablespoonfuls.</p>
<p>Beat egg yolks well. Add salt to egg
whites and beat until stiff but not dry.</p>
<p>Gradually fold the beaten egg yolks
into the whites and then fold in the
cooked vegetables. Add pepper.</p>
<p>Heat the fat or oil in a fry pan and pour
in the egg mixture. Cook over low heat
until lightly browned on the bottom.
Cover and cook until set.</p>
<p>Or, when the omelet is lightly browned
on the bottom, finish by baking 10 to 15
minutes at 350° F. (moderate oven).</p>
<h4>Menu Suggestion</h4>
<p>Serve with slices of broiled ham or fried
sausages for more protein, and with baked
potatoes, greens, and cooked dried fruit.</p>
<div class="pb" id="Page_32">32</div>
<h3 id="c52">Egg and potato scramble</h3>
<div class="verse">
<p class="t0">2 slices bacon</p>
<p class="t0">4 medium-sized potatoes, sliced thin</p>
<p class="t0">1 teaspoon salt</p>
<p class="t0">4 eggs, beaten</p>
<p class="t0">¼ cup milk</p>
<p class="t0">Pepper</p>
</div>
<p>Fry bacon slices and remove from fry
pan.</p>
<p>Fry potatoes in the fat until they are
well browned, sprinkling with salt as
browning starts.</p>
<p>Cover pan closely. Cook over low heat
until potatoes are tender.</p>
<p>Combine eggs, milk, and pepper. Pour
over potatoes in pan and cook slowly,
stirring occasionally, until eggs are set.</p>
<p>Crumble bacon slices and add just before
removing pan from heat. Serve at
once.</p>
<h4>Menu Suggestion</h4>
<p>Serve with scalloped tomatoes or eggplant,
spinach or kale, pear and cottage
cheese salad, cookies.</p>
<h4>For Variety</h4>
<p>Bits of cooked ham, chipped beef, or
any cooked meats may be used in place
of the bacon in this recipe. Thin slices
of sausages or chopped chicken livers are
especially good. Fry the potatoes in
bacon fat or other meat drippings when
omitting the bacon.</p>
<p>Small cubes of cheese or flakes of
smoked fish are other welcome additions
with their own distinctive flavors.</p>
<h3 id="c53">Eggs in potato nests</h3>
<div class="verse">
<p class="t0">1½ cups leftover mashed potatoes</p>
<p class="t0">5 eggs</p>
<p class="t0">Salt and pepper</p>
</div>
<p>Mix potatoes with one of the eggs.
Shape mixture into four balls, place
on greased baking sheet.</p>
<p>Press centers of balls to make cups.
Break an egg into each cup, season with
salt and pepper.</p>
<p>Bake at 325° F. (slow oven) 20 to 25
minutes or until eggs are as firm as
desired.</p>
<h4>Menu Suggestion</h4>
<p>Serve with broccoli and cheese sauce,
and crisp salad, and spicecake for dessert.</p>
<h4>For Variety</h4>
<p>Add ¼ cup grated cheese and 1 teaspoon
grated onion or onion juice to the
potato mixture.</p>
<p>Bake the potato cups and fill with a
mixture such as creamed salmon and
peas or creamed chicken and celery.</p>
<p>Mix ¾ cup chopped cooked ham with
2 cups mashed potatoes; season. Add the
yolk of 1 egg and fold in the stiffly beaten
egg white. Line a greased baking dish
with this mixture; bake 30 minutes at
350° F. (moderate oven) until potatoes
are slightly browned. Fill the potato
“nest” with hot creamed ham and eggs:
1½ cups white sauce, 4 hard-cooked eggs
sliced, ¼ cup chopped cooked ham.</p>
<div class="pb" id="Page_33">33</div>
<h2 id="c54"><span class="small">Cheese and milk ...</span></h2>
<div class="fig">> <ANTIMG src="images/p07.jpg" id="ncfig7" alt="uncaptioned" width-obs="140" height-obs="99" /></div>
<hr class="dwide" />
<p>Cheese is one of the most popular alternates for meat. Like meat and eggs, it
contains high-quality protein and is an excellent supplement for the protein in bread
and such other cereal foods as macaroni, noodles, and spaghetti.</p>
<p>Cheese is not equal in food value to the milk from which it is made. It contains one
of the milk proteins but the other is separated out when cheese is made and is left in
the whey.</p>
<p>American Cheddar, sometimes called American or “store” cheese, is the cheese most
commonly used in cooking in this country. It is sold in natural and processed forms,
and varies in flavor from mild to very sharp. Other cheeses are noted for their distinctive
flavors and are chiefly used for garnishing, as the grated hard Parmesan, or for
eating alone, as the sweet Swiss and Brick or the salty Bleu and Gouda.</p>
<p>You can count on half a pound of Cheddar cheese (2 cups chopped or grated) to give
you enough protein for 4 servings of a main dish, or about the same amount of protein
as a pound of meat with a moderate amount of bone and fat.</p>
<p>Because Cheddar cheese is a concentrated food, it is generally used in relatively small
amounts—less than half a pound for 4 servings. Then other protein-rich foods are
added to the meal or included in the cheese dish to increase the protein content, as milk
and eggs added to the cheese for a souffle or an omelet.</p>
<p>Cottage cheese is less concentrated than Cheddar cheese, with only four-fifths as
much protein per pound. In using cottage cheese as a meat alternate, use about a
fourth more by weight than you would of Cheddar cheese. For instance, it would take
10 ounces of cottage cheese (compared with 8 ounces of Cheddar cheese) to alternate
for a pound of beef with a moderate amount of fat and bone. Ten ounces of cottage
cheese measure about 1¼ cups; a pound measures a little more than 2 cups.</p>
<p>We lean heavily on milk as a source of our day’s protein. But it takes almost 7 cups
of fluid milk, or about 2 cups of nonfat dry milk, to provide enough protein for 4
servings of a main dish. So, although we sometimes use a milk soup or chowder as
the main dish, we are more likely to spread our milk consumption throughout the
day—in beverages, custards, or milk puddings. In many recipes, we can increase the
milk value by using fluid and dry milk together.</p>
<div class="pb" id="Page_34">34</div>
<h3 id="c55">Cheese puff</h3>
<div class="verse">
<p class="t0">6 slices bread</p>
<p class="t0">1½ cups ground or grated cheese</p>
<p class="t0">2 eggs</p>
<p class="t0">1½ cups milk</p>
<p class="t0">½ teaspoon salt</p>
<p class="t0">Pepper, paprika, and mustard if desired</p>
</div>
<p>Fit 3 slices of bread into the bottom
of a greased baking dish. Sprinkle
with half the cheese and cover with the
rest of the bread.</p>
<p>Beat eggs, add milk and seasonings,
pour over bread and cheese, and cover
with rest of cheese.</p>
<p>Set baking dish in a pan of hot water
and bake at 350° F. (moderate oven)
about 40 minutes or until custard is set
and bread is puffy.</p>
<p><i>Serve with</i> lima beans or peas, beets,
green salad, fruit cobbler.</p>
<h3 id="c56">Cheese fondue</h3>
<div class="verse">
<p class="t0">1½ cups milk</p>
<p class="t0">1½ cups soft breadcrumbs</p>
<p class="t0">1 cup chopped or grated cheese</p>
<p class="t0">1 tablespoon butter or margarine</p>
<p class="t0">½ teaspoon salt</p>
<p class="t0">3 eggs, separated</p>
</div>
<p>Scald milk. Add crumbs, cheese,
butter or margarine, and salt.</p>
<p>Beat egg yolks; add milk mixture. Beat
egg whites until stiff but not dry; fold
into mixture.</p>
<p>Pour into greased baking dish. Bake
at 350° F. (moderate oven) 30 minutes
or until set.</p>
<p><i>Serve at once with</i> baked squash, a
green vegetable, apple-celery salad with
nuts, and cookies.</p>
<h3 id="c57">Baked macaroni and cheese</h3>
<div class="verse">
<p class="t0">4 ounces macaroni (1 cup elbow or 1-inch pieces)</p>
<p class="t0">1 quart boiling water</p>
<p class="t0">1 teaspoon salt</p>
<p class="t0">1½ cups water or fluid milk</p>
<p class="t0">⅓ cup dry milk, whole or nonfat</p>
<p class="t0">1 tablespoon flour</p>
<p class="t0">½ teaspoon salt</p>
<p class="t0">1 tablespoon butter or margarine</p>
<p class="t0">1 cup chopped or grated cheese</p>
<p class="t0">Crumbs, butter or margarine</p>
</div>
<p>Cook the macaroni in the boiling
water with the teaspoon of salt for
the length of time indicated on the package.
Drain.</p>
<p>Put the 1½ cups of water or fluid milk
into top of double boiler. Add dry milk,
flour, and half teaspoon salt. Beat until
smooth.</p>
<p>Cook over boiling water, stirring constantly
until thickened. Add butter or
margarine and cheese. Stir until they are
melted.</p>
<p>Put macaroni into a greased baking
dish. Pour on the cheese sauce.</p>
<p>Top with crumbs, dot with butter or
margarine. Bake at 375° F. (moderate
oven) until crumbs are brown and mixture
is hot.</p>
<h4>Menu Suggestion</h4>
<p>Serve with beet greens, grated raw carrot
salad, and cooked dried apricots or
fresh fruit cup with cookies for dessert.</p>
<h4>For Variety</h4>
<p>Add grated onion or chopped green
pepper to the sauce.</p>
<div class="pb" id="Page_35">35</div>
<h3 id="c58">Cheese rabbit (rarebit)</h3>
<div class="verse">
<p class="t0">3 tablespoons butter or margarine</p>
<p class="t0">3 tablespoons flour</p>
<p class="t0">1 tablespoon finely chopped onion</p>
<p class="t0">¼ teaspoon salt</p>
<p class="t0">¼ teaspoon powdered dry mustard</p>
<p class="t0">Paprika, if desired</p>
<p class="t0">1½ cups milk</p>
<p class="t0">⅓ pound cheese, ground or grated (1½ cups)</p>
<p class="t0">1 egg, beaten</p>
</div>
<p>Melt butter or margarine and blend
in flour, onion, and seasonings.
Add milk slowly. Cook over low heat
until thickened, stirring constantly.</p>
<p>Remove from heat and add cheese.</p>
<p>Pour a little of the sauce into the beaten
egg, then pour all back into the sauce.
Stir and cook 2 or 3 minutes longer, until
cheese is melted.</p>
<p>Serve on toast or crackers.</p>
<h4>Menu Suggestion</h4>
<p>Serve with lima beans or peas and
combination vegetable salad. Have
melon or other fresh fruit for dessert.</p>
<h4>For Variety</h4>
<p><i>Tomato rabbit.</i>—Use tomato juice or
thin tomato soup instead of milk in the
recipe for Cheese Rabbit.</p>
<p>To make plain or tomato rabbit a
heartier dish, serve over quartered hard-cooked
eggs on toast.</p>
<h3 id="c59">Cottage cheese-pickle-peanut sandwich</h3>
<div class="verse">
<p class="t0">⅔ cup cottage cheese</p>
<p class="t0">⅓ cup peanut butter, coarse grind</p>
<p class="t0">⅓ cup diced dill or sweet pickles</p>
<p class="t0">8 slices bread</p>
<p class="t0">2 tablespoons milk</p>
<p class="t0">¼ teaspoon salt</p>
<p class="t0">1 egg, beaten</p>
<p class="t0">Cooking fat or oil</p>
</div>
<p>Combine cottage cheese, peanut butter,
and chopped pickles.</p>
<p>Spread the mixture generously on 4
bread slices and cover with the other 4
slices.</p>
<p>Add milk and salt to the beaten egg
and mix thoroughly.</p>
<p>Dip both sides of sandwiches quickly
into the egg mixture. Do not soak the
bread. Brown on both sides in hot fat
over moderate heat.</p>
<h4>Menu Suggestion</h4>
<p>Serve with vegetable soup or a large
vegetable salad, and fresh fruit.</p>
<h4>Cottage Cheese Salads</h4>
<p>Season cottage cheese with finely
chopped chives and use for stuffing fresh
tomatoes. Or, in winter, use to fill the
center of a ring mold of tomato aspic
jelly.</p>
<p>Moisten cottage cheese with top milk
and season with salt and pepper. Heap
in the center of cantaloupe rings and top
with pitted sweet cherries.</p>
<div class="pb" id="Page_36">36</div>
<h2 id="c60"><span class="small">Dry beans and peas ...</span></h2>
<div class="fig">> <ANTIMG src="images/p08.jpg" id="ncfig8" alt="uncaptioned" width-obs="177" height-obs="103" /></div>
<hr class="dwide" />
<p>There are dozens of varieties of beans and peas, and for centuries they have been
important in the diets of many peoples. In this country, varieties grown and used
in some sections are practically unknown in others. The South has its blackeye peas
and black beans, the East and Middle West have their pea beans, soybeans, and kidney
beans, and the Southwest and West like pinto beans and chickpeas.</p>
<p>Beans and peas contain proteins that are not well balanced by themselves and need
to be supplemented with high-quality protein in the same meal. When you serve beans
as the main dish, you can increase the quality and quantity of protein in the meal by
adding a little meat or cheese. This is done in many famous national bean dishes.
For example, ham or smoked sausage is often added to split-pea soup and grated cheese
is used to garnish beans.</p>
<p>When you serve beans alone as the main dish, you need to cook about 1⅓ cups,
or a little more than 9 ounces of dry navy beans, to provide the amount of protein recommended
for 4 servings. This makes about 3 cups of cooked beans, or four ¾-cup
servings. If you do not use this amount or do not add other protein food to the bean
dish, remember to supplement the protein elsewhere in the meal, perhaps with an egg
salad or baked custard.</p>
<p>Soybean protein is of higher quality than protein of most beans commonly used in
this country. For high nutritive value and distinctive flavor from your food dollar, use
soybeans sometimes instead of navy or lima beans in favorite bean recipes, or use some
soy flour in making breads and hot breads.</p>
<p>Split peas provide slightly more protein than an equal weight or measure of dry
beans except soybeans. Try thick hot split-pea soup for the main dish on a cold
winter day.</p>
<p>Beans and peas are economical protein foods. You will generally find that a protein
dish made up partly of beans and providing an equal quantity of protein averages less
in cost than one made up entirely of meat.</p>
<p>To soak dry beans and whole peas, boil them 2 minutes in the soaking water first,
to help prevent fermentation and hardening of skins. An hour of soaking is enough
after boiling, but overnight may be more convenient. Cook beans in the soaking water
for best flavor and highest nutritive value. Split peas do not need soaking.</p>
<div class="pb" id="Page_37">37</div>
<h3 id="c61">Baked chili beans and hamburger</h3>
<div class="verse">
<p class="t0">1 cup dry chili or kidney beans</p>
<p class="t0">3 cups water</p>
<p class="t0">½ pound ground beef</p>
<p class="t0">2 tablespoons drippings or other fat</p>
<p class="t0">1 small onion, sliced</p>
<p class="t0">1 clove garlic, sliced</p>
<p class="t0">½ green pepper, chopped fine</p>
<p class="t0">2 cups cooked or canned tomatoes, or 2½ cups raw tomatoes cut in pieces</p>
<p class="t0">½ teaspoon salt</p>
<p class="t0">Chili powder to taste</p>
</div>
<p>Boil beans in water 2 minutes. Remove
from heat, cover, and soak 1
hour or overnight. Cook in same water
until almost tender.</p>
<p>Brown meat in fat. Add onion, garlic,
green pepper, tomatoes, and salt, and cook
a few minutes.</p>
<p>Add meat mixture and chili powder to
beans.</p>
<p>Place in a baking dish or bean pot,
cover, and bake at 350° F. (moderate
oven) about 2 hours. Uncover during the
last half hour to brown the beans if
desired.</p>
<p>Or cook the mixture slowly for about
1 hour in a covered kettle on top of the
range. Stir occasionally.</p>
<h4>Menu Suggestion</h4>
<p>Serve with a large garden salad and
fruit betty or apple dumplings.</p>
<h4>For Variety</h4>
<p>Cook the beans with a ham bone, omitting
ground beef and chili powder. Or
use 1 cup ham trimmings from a baked
ham instead of beef.</p>
<h3 id="c62">Dry bean or pea soup</h3>
<div class="verse">
<p class="t0">1 cup dry beans or whole peas</p>
<p class="t0">6 cups water</p>
<p class="t0">Meaty ham bone</p>
<p class="t0">1 small onion, chopped</p>
<p class="t0">Salt and pepper</p>
</div>
<p>Boil beans or peas in water 2 minutes.
Remove from heat, cover, and soak 1
hour or overnight.</p>
<p>Add ham bone. Boil gently 2 hours in
a covered pan.</p>
<p>Add onion and continue cooking 30
minutes, or until beans are soft. Remove
bone and cut off meat.</p>
<p>Add meat to soup. Season to taste, and
reheat.</p>
<h4>Menu Suggestion</h4>
<p>Serve with tomato aspic, or fruit salad,
with cottage cheese. Have custard pie
for dessert.</p>
<h4>For Variety</h4>
<p><i>For Thick, Smooth Soup.</i>—Put beans
or peas through a sieve before adding
meat; discard skins. Mix 2 teaspoons
flour with a little water; stir into soup.
Boil 1 minute, stirring constantly.</p>
<p><i>Split-Pea or Lentil Soup.</i>—Use 1 cup
of split peas or lentils instead of beans in
the recipe above. No soaking is needed.
Boil gently, stirring occasionally, about 3
hours. Proceed as for bean soup.</p>
<p><i>Hot Pot.</i>—Add a garlic clove and 2
chili peppers or a teaspoon of chili powder
to beans before cooking. After cooking,
remove garlic and peppers.</p>
<div class="pb" id="Page_38">38</div>
<h3 id="c63">Quick baked beans</h3>
<div class="verse">
<p class="t0">2 slices bacon</p>
<p class="t0">3 tablespoons finely chopped onion</p>
<p class="t0">1 tablespoon molasses</p>
<p class="t0">1½ tablespoons catsup</p>
<p class="t0">¼ teaspoon salt</p>
<p class="t0">¼ teaspoon powdered dry mustard</p>
<p class="t0">½ teaspoon worcestershire sauce, if desired</p>
<p class="t0">2 to 3 cups canned or cooked dry beans</p>
</div>
<p>Fry bacon, remove from pan, and cook
onion for a few minutes in bacon fat.</p>
<p>Add molasses, catsup, salt, mustard,
and worcestershire sauce.</p>
<p>Add beans and mix lightly. Pour into
a baking dish. Crumble bacon and
sprinkle over the top.</p>
<p>Bake 20 minutes at 350°F. (moderate
oven). Or heat in a fry pan on top of
range, and serve with bacon crumbled
over the top.</p>
<h4>Menu Suggestion</h4>
<p>Serve with hot cornbread, carrot and
cabbage slaw, with baked custard for
dessert.</p>
<h4>For Variety</h4>
<p><i>Hot Bean Salad.</i>—Omit molasses, add
¼ cup vinegar and ¼ cup water, and
cook until the liquid is absorbed. To
complete the meal serve quick-cooked
green cabbage, crisp strips of celery and
carrots, and pumpkin pie with cheese.</p>
<p><i>Creole Beans.</i>—To 2 cups cooked beans
add ½ teaspoon salt, ¼ cup each chopped
green pepper and onion, and 1 cup canned
tomatoes. Bake at 350° F. (moderate
oven) 1 hour.</p>
<h3 id="c64">Soybean chop suey</h3>
<div class="verse">
<p class="t0">1 green pepper, shredded</p>
<p class="t0">1½ cups shredded onion</p>
<p class="t0">1½ tablespoons cooking fat or oil</p>
<p class="t0">¾ cup diced celery</p>
<p class="t0">1½ cups cooked dry soybeans</p>
<p class="t0">1½ cups meat broth</p>
<p class="t0">½ teaspoon salt</p>
<p class="t0">2 teaspoons cornstarch</p>
<p class="t0">2 tablespoons water</p>
<p class="t0">1 cup quartered radishes or sliced carrots</p>
<p class="t0">Soy sauce</p>
</div>
<p>Cook green pepper and onion in the
fat or oil in a fry pan 3 or 4 minutes,
turning them often.</p>
<p>Add celery, soybeans, broth, and salt.
(Canned bouillon or bouillon cubes and
water may be used in place of broth.)</p>
<p>Cover and simmer 5 to 8 minutes.</p>
<p>Blend cornstarch with water, stir into
the mixture, and cook until thickened.
Add radishes or carrots and soy sauce to
taste.</p>
<h4>Menu Suggestion</h4>
<p>Serve with hot flaky rice, pineapple and
cottage cheese salad, with ice cream for
dessert.</p>
<h4>Another Soybean Recipe</h4>
<p><i>Soybean Souffle.</i>—To 2 cups cooked dry
soybeans, ground or sieved, add 2 beaten
egg yolks. Season with chopped onion,
parsley, salt, and pepper. Fold in stiffly
beaten whites of eggs. Pour into a
greased baking dish and bake at 350°F.
(moderate oven) about 30 minutes or
until set.</p>
<div class="pb" id="Page_39">39</div>
<h3 id="c65">Bean chowder</h3>
<div class="verse">
<p class="t0">1 cup dry beans</p>
<p class="t0">1 quart water</p>
<p class="t0">¾ cup chopped carrots</p>
<p class="t0">¾ cup cooked or canned tomatoes, or 1 cup chopped raw tomatoes</p>
<p class="t0">1 onion, finely chopped</p>
<p class="t0">⅓ cup shredded green pepper</p>
<p class="t0">1 tablespoon flour</p>
<p class="t0">1½ cups milk</p>
<p class="t0">Salt and pepper</p>
</div>
<p>Boil beans in water for 2 minutes.
Remove from heat, cover, and soak
1 hour or overnight.</p>
<p>Cook beans in covered pan until they
begin to soften. Add vegetables; cook
until tender.</p>
<p>Mix flour with a little water and stir
into vegetables. Cook 10 minutes longer,
stirring occasionally to prevent sticking.</p>
<p>Add milk and seasonings, heat to boiling,
and serve.</p>
<h4>Menu Suggestion</h4>
<p>Serve with a peanut-and-fruit salad—sections
of grapefruit and orange—and for
dessert, prune whip with custard sauce.</p>
<h4>For Variety</h4>
<p><i>Baked Bean Chowder.</i>—Use leftover
baked beans. Cook ¾ cup diced carrots,
⅓ cup green pepper, and 1 onion in 1½
cups water, until tender. Add ¾ cup
canned tomatoes, 2 cups baked beans, and
seasonings, and reheat. Blend 1 tablespoon
flour and 2 tablespoons cold water
and stir into the vegetables. Cook 10
minutes. Add 1½ cups of milk; reheat.</p>
<h3 id="c66">Savory bean stew</h3>
<div class="verse">
<p class="t0">1 cup dry beans or whole peas</p>
<p class="t0">1 quart water</p>
<p class="t0">¼ cup diced salt pork</p>
<p class="t0">⅓ cup chopped onion</p>
<p class="t0">½ pound chopped beef</p>
<p class="t0">2 to 2½ cups cooked or canned tomatoes, or 2½ to 3 cups chopped raw tomatoes</p>
<p class="t0">Salt and pepper</p>
</div>
<p>Boil beans or peas in the water 2 minutes.
Remove from heat, cover, and
soak 1 hour or overnight.</p>
<p>Fry salt pork until crisp, remove from
pan, and brown onion in the fat. Add
meat and stir and cook slowly a few
minutes.</p>
<p>Combine all ingredients, season, and
simmer until meat is tender and flavors
are blended.</p>
<h4>Menu Suggestion</h4>
<p>Serve with squash, a shredded raw
vegetable salad, and lemon sponge
pudding.</p>
<h4>For Variety</h4>
<p><i>Chili Con Carne.</i>—Add 2 to 4 teaspoons
chili powder and a little garlic to
recipe. Red kidney, and the pink beans
of the West, are favorites for this dish.</p>
<p><i>Hopping John.</i>—Add ½ cup dry blackeye
peas to 2¼ cups ham broth. Boil 2
minutes, soak 1 hour or overnight. Cook
covered until almost tender. Add ½ cup
raw rice, ½ cup chopped cooked ham.
Cook gently 20 to 30 minutes. The broth
should be almost gone when the rice is
tender.</p>
<div class="pb" id="Page_40">40</div>
<h2 id="c67"><span class="small">Bread and other cereal foods ...</span></h2>
<div class="fig">> <ANTIMG src="images/p09.jpg" id="ncfig9" alt="uncaptioned" width-obs="139" height-obs="131" /></div>
<hr class="dwide" />
<p>Bread and other cereal foods are truly the staff of life for some families and are
used for all or part of the main dish for many of their meals. Griddlecakes, toast,
or oatmeal is a favorite breakfast dish. And sandwiches, spaghetti, or macaroni may
form the bulk of a noon or evening meal.</p>
<p>Bread and other cereal foods do not provide large amounts of protein in any one
serving. But, because we eat bread and other cereals so often, grain foods contribute
a fourth of the protein in diets in this country. The cereal foods also contribute to our
diets more calories, more iron, and more thiamine than any other group of foods.</p>
<p>Grains cannot make an adequate main dish unless eaten in large quantities or combined
with protein-rich foods.</p>
<p>A few figures on grain proteins may be helpful. A pound loaf of whole-wheat bread
contains a little less than three-fourths as much protein as a pound of beef with a moderate
amount of fat and bone. You would need to eat one-third of the loaf, seven or
eight slices, for as much protein as you get in a fourth pound of the meat—an average
serving.</p>
<p>A pound loaf of white bread contains somewhat less protein than a pound whole-wheat
loaf. The use of nonfat dry milk solids in bread increases quantity and quality
of proteins slightly.</p>
<p>Proteins from bread and other cereal foods are not of as high quality as proteins of
animal products, although some are better than others. You can somewhat increase the
protein values obtained from cereals by using whole-wheat bread and whole-grain
breakfast cereals and by adding corn germ or wheat germ to other cereals. Milk, eggs,
soy flour or grits, meat, or fish help to bring up the protein content and protein value
of a cereal main dish.</p>
<p>Familiar examples of the cereal-extended main dishes are creamed chicken or fish—or
meat in brown sauce—served with toast, noodles, spaghetti, rice, or hominy grits.
Other popular combinations of cereals with high-protein foods are scrapple, macaroni
or rice with cheese, eggs with toast, and meat loaf or patties with breadcrumbs. And
we are also extending high-protein foods with cereals when we add biscuit to the meat
stew, dumplings to stewed chicken, and waffles to the breakfast or supper sausages.</p>
<div class="pb" id="Page_41">41</div>
<h3 id="c68">Oatmeal griddlecakes with sausages</h3>
<div class="verse">
<p class="t0">2 cups milk</p>
<p class="t0">2 cups quick-cooking oats</p>
<p class="t0">⅓ cup sifted flour</p>
<p class="t0">2½ teaspoons baking powder</p>
<p class="t0">1 teaspoon salt</p>
<p class="t0">2 eggs, separated</p>
<p class="t0">⅓ cup cooking fat or oil</p>
<p class="t0">Cooked sausages</p>
</div>
<p>Heat milk and pour it over the oats.
Allow to cool.</p>
<p>Sift together flour, baking powder, and
salt.</p>
<p>Beat egg yolks and add to oat mixture.
Add melted fat or oil and stir in dry
ingredients.</p>
<p>Fold in stiffly beaten egg whites.</p>
<p>Drop the batter by spoonfuls on a hot
greased griddle. When the surface is
covered with bubbles, turn and brown
on the other side. Oatmeal griddlecakes
take longer to brown than plain
griddlecakes.</p>
<h4>Menu Suggestion</h4>
<p>Serve the griddlecakes with sirup and
the sausages. The rest of the meal may
be a large fruit and carrot salad and
gingerbread.</p>
<h4>For Variety</h4>
<p><i>Apple Griddlecakes.</i>—Add ¼ teaspoon
cinnamon, 2 tablespoons brown sugar,
and 1 cup finely chopped, pared apples
to the batter before adding egg whites.</p>
<h3 id="c69">French toast with tomato-meat sauce</h3>
<div class="verse">
<p class="t0">2 eggs</p>
<p class="t0">⅓ cup milk</p>
<p class="t0">¼ teaspoon salt</p>
<p class="t0">8 slices bread</p>
<p class="t0">Cooking fat or oil</p>
</div>
<p>Beat eggs, add milk and salt. Dip
bread quickly into mixture. Brown
on both sides in a little fat or oil, using
moderate heat.</p>
<h4>Tomato-meat sauce</h4>
<div class="verse">
<p class="t0">2 cups canned tomatoes or 2½ cups chopped raw tomatoes</p>
<p class="t0">½ pound chopped raw beef</p>
<p class="t0">2 tablespoons chopped onion</p>
<p class="t0">2 tablespoons chopped green pepper</p>
<p class="t0">Cooking fat or oil</p>
<p class="t0">1 tablespoon flour</p>
<p class="t0">Salt and pepper</p>
</div>
<p>If using raw tomatoes cook them until
soft. Press tomatoes through a sieve.</p>
<p>Brown beef, onion, and green pepper
in the fat or oil. Blend in the flour, add
tomatoes slowly. Season. Cook and stir
over low heat until as thick as desired.</p>
<h4>Menu Suggestion</h4>
<p>Serve with a green vegetable, peanut
and cabbage salad, and fruit and cheese
for dessert.</p>
<h4>For Variety</h4>
<p>Serve the toast with cheese sauce
and omit dessert cheese.</p>
<div class="pb" id="Page_42">42</div>
<h3 id="c70">Whole-wheat scrapple</h3>
<div class="verse">
<p class="t0">2 pounds fresh pork (bony cut)</p>
<p class="t0">1½ quarts water</p>
<p class="t0">1½ cups uncooked fine whole-wheat cereal</p>
<p class="t0">1 small onion, chopped fine</p>
<p class="t0">Salt and pepper</p>
</div>
<p>Cook pork slowly in the water until
the meat drops from the bones.
Strain off the broth.</p>
<p>Separate bones from meat, taking care
to get out all the tiny pieces. Cut meat
fine.</p>
<p>Add water to the broth, if necessary,
to make 1 quart. Bring to boil and
slowly stir in the cereal. Cook until the
mixture is thickened, stirring constantly.</p>
<p>Add meat and onion. Cook 15 minutes
longer, stirring frequently. Season
with salt and pepper.</p>
<p>Pour the mixture into loaf pans and
let stand until cool and firm.</p>
<p>To serve, slice scrapple and brown
slowly on both sides in a hot fry pan.
If the scrapple is rich with fat, extra
fat is not needed for browning.</p>
<h4>Menu Suggestion</h4>
<p>Serve with baked sweetpotatoes, scalloped
or fried apples or applesauce, a
green salad, and lemon meringue pie.</p>
<h4>For Variety</h4>
<p>One cup <i>cornmeal</i> may be used instead
of 1½ cups whole-wheat cereal.</p>
<h3 id="c71">Rice with chicken</h3>
<div class="verse">
<p class="t0">1½ cups diced leftover cooked chicken</p>
<p class="t0">Chicken bones</p>
<p class="t0">Salt</p>
<p class="t0">1 onion, chopped fine</p>
<p class="t0">1½ tablespoons chicken fat</p>
<p class="t0">½ cup raw rice</p>
<p class="t0">Grated cheese</p>
</div>
<p>This dish may be made with more or
less than 1½ cups chicken, but this
amount is needed to give enough protein
for a main dish for four persons.</p>
<p>Cover bones with water and simmer
an hour or longer. Drain off the broth.
Add any leftover chicken gravy and
water, if needed, to make 1 quart broth.
Add salt to taste.</p>
<p>In a large fry pan, cook onion a few
minutes in chicken fat, add broth. When
it boils up rapidly, add the rice slowly.</p>
<p>Cover the pan. Simmer rice about 25
minutes or until the grains swell and
become soft. Stir with a fork from time
to time to keep the rice from sticking.</p>
<p>By the time the rice is done, it will
have absorbed the broth, and the grains
will be large and separate. Then add
the pieces of chicken and more salt if
needed. Turn mixture onto a hot platter,
and sprinkle generously with grated
cheese.</p>
<h4>Menu Suggestion</h4>
<p>Serve with spinach and hard-cooked
egg, celery and carrot sticks, fruit pickle,
and apple or peach dumpling or pie.</p>
<div class="pb" id="Page_43">43</div>
<h3 id="c72">Noodles, western style</h3>
<div class="verse">
<p class="t0">3 ounces noodles (about 1¼ cups broken noodles)</p>
<p class="t0">½ small green pepper, diced</p>
<p class="t0">1½ tablespoons bacon fat or meat drippings</p>
<p class="t0">1½ tablespoons flour</p>
<p class="t0">2 cups cooked or canned tomatoes, or 2½ cups raw tomatoes cut in pieces</p>
<p class="t0">1 tablespoon finely chopped parsley</p>
<p class="t0">1 cup chipped corned beef, spiced ham, or dried beef</p>
<p class="t0">¼ teaspoon salt</p>
<p class="t0">Pepper</p>
</div>
<p>Cook noodles 10 minutes in boiling
salted water. Drain.</p>
<p>Cook green pepper in fat in large fry
pan until tender.</p>
<p>Blend in flour and add other ingredients.
Simmer 5 minutes to thicken.
Add salt and pepper.</p>
<p>Add noodles and simmer 10 minutes
longer.</p>
<h4>Menu Suggestion</h4>
<p>Serve with cooked cabbage sprinkled
with cheese, and cooked carrots. Add a
salad of apple, celery, and raisins, and
have jellyroll for dessert.</p>
<h4>Noodles in Another Way</h4>
<p><i>Noodle Omelet.</i>—Drain the cooked
noodles; fry in a little fat or oil until
golden brown. Add to 4 eggs, lightly
beaten and seasoned with salt and pepper.
Turn back into fry pan, and cook slowly
until brown on bottom and set on top.
Fold onto a hot platter.</p>
<h3 id="c73">Tamale pie</h3>
<div class="verse">
<p class="t0">1 cup cornmeal</p>
<p class="t0">3 cups boiling water</p>
<p class="t0">1½ teaspoons salt</p>
<p class="t0">1 onion, chopped</p>
<p class="t0">1 green pepper, chopped</p>
<p class="t0">3 tablespoons cooking fat or oil</p>
<p class="t0">¾ pound chopped raw meat, or 1½ cups chopped cooked meat</p>
<p class="t0">1½ cups drained canned or cooked tomatoes</p>
<p class="t0">Chili powder and salt to taste</p>
</div>
<p>Stir cornmeal slowly into rapidly boiling
salted water. Bring to boil over
direct heat. Cover, and cook 45 minutes
over boiling water, stirring occasionally.</p>
<p>Cook onion and green pepper in fat or
oil until tender; remove. Add meat to
fat. If raw meat is used, cook until done.</p>
<p>Add remaining ingredients and heat
thoroughly.</p>
<p>Pour a layer of the cooked cornmeal
into a greased baking dish, add meat mixture,
and cover with the rest of the cornmeal.</p>
<p>Bake at 400° F. (hot oven) 30 minutes.</p>
<h4>Menu Suggestion</h4>
<p>Serve with crisp green salad with cheese
dressing, and cherry tart.</p>
<h4>Other Meat Pies</h4>
<p>Leftover meat, gravy, and cooked vegetables
may be used in meat pies. Heat
together, put into a baking dish, and cover
with rounds of baking-powder biscuit
dough. Bake at 450° F. (very hot oven).</p>
<div class="pb" id="Page_44">44</div>
<h2 id="c74"><span class="small">Lunch-box main dishes ...</span></h2>
<div class="fig">> <ANTIMG src="images/p10.jpg" id="ncfig10" alt="uncaptioned" width-obs="133" height-obs="151" /></div>
<hr class="dwide" />
<p>Packing a really good lunch-box meal—one that is high in important food values
and in appetite appeal—takes more careful planning than many a meal that goes
on the family table. For lunch-box foods are necessarily limited to those that can be
held for several hours without spoiling or losing their freshness. But there are foods
that pack well, and ways to vary them, so packed lunches need not be monotonous.</p>
<p>Sandwiches tend to be the “backbone” of the lunch-box meal. And when the fillings
are high in protein foods—meats, eggs, cheese, fish, peanut butter, baked beans—they
really are main dishes. To increase the protein value of these sandwiches, be generous
with the filling. One-fourth cup of filling, spread clear to the edge of the bread, or 2
slices of meat or cheese, is not too much. Salmon or egg salad on a roll is a better main
dish and more appetizing if part of the roll is scooped out to make room for more filling.
Use centers as bread crumbs.</p>
<p>Provide variety in sandwiches by using different kinds of bread. For instance,
“cheese on rye” is a favorite, but cheese on raisin bread or Boston brown bread may be
a welcome change.</p>
<p>Vary the fillings—spread salad dressing or prepared mustard, topped with sliced
cucumber or a lettuce leaf, over the meat or cheese; spread a thin layer of jelly over the
peanut butter. Try different kinds of cheese. Or make a cheese spread: Put cheese
through the food chopper and add jam or mashed cooked fruit, or salad dressing with
chopped onion or sweet pickle.</p>
<p>For food value and variety, pack a salad of raw fruits or vegetables with the sandwich
lunch. If the sandwiches are a little low in protein, include cottage cheese in the
salad. Even with dressing and greens, salad travels well in a covered container of paper,
glass, or plastic.</p>
<p>Hot soups, stews, or chowders—made with meats, fish, or beans—are good winter
additions to the sandwich lunch. An individual-size insulated bottle or wide-mouth
container for them may be a good investment, if these hot dishes cannot be bought at
school or at work.</p>
<p>Moist, soft sandwich filling or salad mixtures made with finely chopped meat, eggs,
or fish with salad dressing spoil quickly when temperatures are high. Refrigerate all
such mixtures immediately after buying or making them and use them within 2 days.
Lunches containing these mixtures are best refrigerated if they have to stand more than
3 or 4 hours before they are eaten.</p>
<div class="pb" id="Page_45">45</div>
<h3 id="c75">Salads</h3>
<p><i>Ham and Egg.</i>—For each serving, use
1 chopped hard-cooked egg, ¼ cup
chopped cooked ham. Add onion, celery,
green pepper, pickle, and salad dressing
to taste.</p>
<p><i>Meat and Macaroni.</i>—Mix equal parts
of cooked meat and macaroni. Add
chopped pickles and celery and moisten
with salad dressing.</p>
<p><i>Meat and Bean.</i>—Use shredded
chipped beef, or chopped cooked corned
beef. Mix with any kind of cooked dry
beans; add diced onion and tart dressing.</p>
<p><i>Potato With Meat.</i>—Mix cut-up ham
or crumbled bacon with potatoes. Add
cut-up pickles, celery, onion, and salad
dressing.</p>
<p><i>Meat and Fruit.</i>—Mix any cut-up
cooked meat with celery and raisins or
raw dried apricots. Add salt and salad
dressing as needed.</p>
<p><i>Egg and Beet.</i>—Combine sliced hard-cooked
eggs and pickled beets. Add
shredded endive or other salad greens.
Pack dressing separately.</p>
<p><i>Kidney Bean.</i>—Combine drained
cooked kidney beans, cut-up celery, dill
pickles, and cubed cheese. Add mayonnaise.</p>
<p><i>Fish</i>.—Shred leftover cooked fish—halibut,
salmon, or sardines. Combine
with cut-up celery, cooked peas, lemon
juice, and salad dressing.</p>
<p><i>Chicken.</i>—Mix equal parts of cut-up
cooked chicken and crisp celery. Add
salad dressing and thin slices of sweet
pickle or stuffed olives.</p>
<h3 id="c76">Sandwich fillings</h3>
<p><i>Sliced Meat or Cheese.</i>—Use two
slices with vegetables between. Good
combinations are: Beef with parsley or
thinly sliced tomato and salad dressing;
tongue with watercress and salad dressing
or prepared mustard; cheese with
either of the above combinations, or with
jam, jelly, or marmalade.</p>
<p><i>Bacon.</i>—Crumble crisp fried bacon,
and add it to one of the following: Cottage
cheese, sliced tomato, diced hard-cooked
egg, raw carrots, onion, sweet or
dill pickles.</p>
<p><i>Baked Bean.</i>—Mash cold baked beans
and moisten with thick chili sauce. Add
diced sweet pickle and thinly sliced onion
or cucumber.</p>
<p><i>Peanut Butter.</i>—Mix equal parts of
peanut butter and chopped raisins or
other raw dried fruit. Or, mix the peanut
butter with diced pickle and
chopped onion.</p>
<p><i>Cheese Salad.</i>—Dice cheese fine. Add
a little chopped onion and green pepper
or parsley, season, and moisten with
salad dressing.</p>
<p><i>Cottage Cheese.</i>—Mix cottage cheese
with cut-up celery, a little grated carrot,
diced pickles, and nuts.</p>
<p><i>Fish.</i>—Mix flaked cooked fish with
chopped cabbage, salad dressing, and salt
to taste. Or mash sardines with hard-cooked
egg.</p>
<p><i>Egg.</i>—Combine diced hard-cooked
egg, celery, and pickles with prepared
mustard and salad dressing.</p>
<div class="pb" id="Page_46">46</div>
<h3 id="c77">Other main dishes for the lunch box</h3>
<p><i>Hot Soup.</i>—Add thin slices of frankfurter
or Vienna sausage to split-pea or
bean soup. Pack some cheese to go with
vegetable or cream soup or corn chowder.
Heat soups very hot; pack in insulated
container.</p>
<p><i>Meat Stews.</i>—A favorite stew with
vegetables and gravy, kept hot in an insulated
container until lunch time, is a
welcome winter dish.</p>
<p><i>Baked Beans, Corned Beef Hash,
Creamed Meats, or Eggs.</i>—These are cold-weather
dishes. Pack hot in special insulated
container.</p>
<p><i>Cheese.</i>—A large slice of cheese or
serving of cottage cheese teams well with
fruit in summer lunches.</p>
<p><i>Deviled Eggs.</i>—Mash, season, and
moisten hard-cooked egg yolks as usual.
Add finely chopped peanuts or cooked
meat before stuffing the egg whites with
the yolk mixture.</p>
<p><i>Chicken or Chop.</i>—Yesterday’s drumstick
or pork chop makes a main dish to
eat out of hand.</p>
<p><i>Sliced Meat.</i>—Spread two slices of ham
or other meat with chopped vegetables
and salad dressing. Roll, and fasten with
toothpicks.</p>
<p><i>Smoked Fish.</i>—Bone and skin pieces;
pack by themselves. Drain oil-packed
sardines; wrap well.</p>
<p><i>Luncheon Meats.</i>—Many ready-to-serve
meats—liver sausage, bologna, salami,
spiced meat loaves—give as high protein
value per pound as fresh meats. Keep
cold, add to lunch last.</p>
<h3 id="c78">To complete the lunch-box meal</h3>
<p>Plan the lunch-box meal to include contrasts
in flavors and textures. It is more
appetizing when it contains something
moist to offset the dry foods, tart foods to
offset the sweet, and crisp foods as well
as soft.</p>
<p><i>Relishes.</i>—Raw vegetables and pickles
add crispness to the sandwich lunch. Try
carrot and celery sticks, pieces of cauliflower
or turnip, sliced cucumber or
onion, or crisp lettuce leaves rolled
together.</p>
<p><i>Desserts.</i>—With soup or salad, use cake
or cookies for contrast. If the main dish
is sandwiches, choose a juicy fresh fruit.</p>
<p>Fresh fruits are easy to pack and popular.
As a change from the often-used
apples, oranges, and bananas, try plums,
grapes, and pears in season.</p>
<p>Baked and canned fruits travel well in
covered containers—glass, plastic, or
paper. Try an occasional baked pear or
peach, as well as apple.</p>
<p>Sweet fruit desserts like pie or fruitcake
or fruit-filled cookies taste best after a
tart salad or a milk-flavored soup.</p>
<p>Baked custards are good to use when
the main dish is low in protein. It is best
not to use cake with cream filling, or
cream pie or cream puffs. The fillings
spoil easily in hot weather, or even in
winter if the lunch is not kept in a cool
place.</p>
</div>
<div class="pb" id="Page_47">47</div>
<h2 id="c79"><span class="small">Index to Recipes</span></h2>
<dl class="indexlr">
<dt class="jl"><i>Page</i>
<br/>Bean(s), dry—
<br/><span class="jl">baked, chili, with hamburger</span> <SPAN href="#Page_37">37</SPAN>
<br/><span class="jl">baked, quick</span> <SPAN href="#Page_38">38</SPAN>
<br/><span class="jl">chowder</span> <SPAN href="#Page_39">39</SPAN>
<br/><span class="jl">creole</span> <SPAN href="#Page_38">38</SPAN>
<br/><span class="jl">hopping john</span> <SPAN href="#Page_39">39</SPAN>
<br/><span class="jl">hot pot</span> <SPAN href="#Page_37">37</SPAN>
<br/><span class="jl">salad, hot</span> <SPAN href="#Page_38">38</SPAN>
<br/><span class="jl">soup</span> <SPAN href="#Page_37">37</SPAN>
<br/><span class="jl">stew, savory</span> <SPAN href="#Page_39">39</SPAN>
<br/><span class="jl"><i>See also</i> Soybean.</span>
<br/><span class="jl">“Boiled” dinner</span> <SPAN href="#Page_8">8</SPAN>
<br/>Cheese—
<br/><span class="jl">baked with macaroni</span> <SPAN href="#Page_34">34</SPAN>
<br/><span class="jl">cottage, in salads</span> <SPAN href="#Page_35">35</SPAN>
<br/><span class="jl">cottage, sandwich</span> <SPAN href="#Page_35">35</SPAN>
<br/><span class="jl">fondue</span> <SPAN href="#Page_34">34</SPAN>
<br/><span class="jl">puff</span> <SPAN href="#Page_34">34</SPAN>
<br/><span class="jl">rabbit (rarebit)</span> <SPAN href="#Page_35">35</SPAN>
<br/>Chicken—
<br/><span class="jl">a la king</span> <SPAN href="#Page_20">20</SPAN>
<br/><span class="jl">curried</span> <SPAN href="#Page_17">17</SPAN>
<br/><span class="jl">steamed</span> <SPAN href="#Page_16">16</SPAN>
<br/><span class="jl">stewed</span> <SPAN href="#Page_16">16</SPAN>
<br/><span class="jl">timbales</span> <SPAN href="#Page_20">20</SPAN>
<br/><span class="jl">with dumplings</span> <SPAN href="#Page_16">16</SPAN>
<br/><span class="jl">with rice</span> <SPAN href="#Page_42">42</SPAN>
<br/><span class="jl">Chili con carne</span> <SPAN href="#Page_39">39</SPAN>
<br/>Chop suey—
<br/><span class="jl">meat</span> <SPAN href="#Page_19">19</SPAN>
<br/><span class="jl">vegetable with soybeans</span> <SPAN href="#Page_38">38</SPAN>
<br/><span class="jl">Dumplings</span> <SPAN href="#Page_16">16</SPAN>
<br/>Egg(s)—
<br/><span class="jl">and toast special</span> <SPAN href="#Page_29">29</SPAN>
<br/><span class="jl">deviled, hot</span> <SPAN href="#Page_29">29</SPAN>
<br/><span class="jl">eggaroni</span> <SPAN href="#Page_31">31</SPAN>
<br/><span class="jl">in potato nests</span> <SPAN href="#Page_32">32</SPAN>
<br/><span class="jl">omelet—</span>
<dd class="t"><span class="jl">noodle</span> <SPAN href="#Page_43">43</SPAN>
<dd class="t"><span class="jl">spanish</span> <SPAN href="#Page_31">31</SPAN>
<br/><span class="jl">scrambled—</span>
<dd class="t"><span class="jl">mexican</span> <SPAN href="#Page_29">29</SPAN>
<dd class="t"><span class="jl">with luncheon meat</span> <SPAN href="#Page_30">30</SPAN>
<dd class="t"><span class="jl">with potatoes</span> <SPAN href="#Page_32">32</SPAN>
<br/><span class="jl">shirred—</span>
<dd class="t"><span class="jl">on spinach</span> <SPAN href="#Page_30">30</SPAN>
<dd class="t"><span class="jl">with cheese</span> <SPAN href="#Page_30">30</SPAN>
<br/>Fish—
<br/><span class="jl">and noodles</span> <SPAN href="#Page_24">24</SPAN>
<br/><span class="jl">and potato puffs</span> <SPAN href="#Page_24">24</SPAN>
<br/><span class="jl">baked in milk</span> <SPAN href="#Page_25">25</SPAN>
<br/><span class="jl">balls</span> <SPAN href="#Page_24">24</SPAN>
<br/><span class="jl">fillets—</span>
<dd class="t"><span class="jl">fried</span> <SPAN href="#Page_25">25</SPAN>
<dd class="t"><span class="jl">oven-fried</span> <SPAN href="#Page_25">25</SPAN>
<dd class="t"><span class="jl">stuffed</span> <SPAN href="#Page_26">26</SPAN>
<br/><span class="jl">patties</span> <SPAN href="#Page_24">24</SPAN>
<br/><span class="jl">with curry sauce</span> <SPAN href="#Page_27">27</SPAN>
<br/><span class="jl"><i>See also</i> Salmon; Shrimp; Tuna.</span>
<br/><span class="jl">Frankfurter and potato soup</span> <SPAN href="#Page_22">22</SPAN>
<br/><span class="jl">French toast with tomato-meat sauce</span> <SPAN href="#Page_41">41</SPAN>
<br/>Griddlecakes—
<br/><span class="jl">apple</span> <SPAN href="#Page_41">41</SPAN>
<br/><span class="jl">oatmeal, with sausages</span> <SPAN href="#Page_41">41</SPAN>
<br/><span class="jl">Ham and scalloped potatoes</span> <SPAN href="#Page_13">13</SPAN>
<br/>Hash—
<br/><span class="jl">browned</span> <SPAN href="#Page_19">19</SPAN>
<br/><span class="jl">cakes</span> <SPAN href="#Page_19">19</SPAN>
<br/><span class="jl">Hopping john</span> <SPAN href="#Page_39">39</SPAN>
<br/><span class="jl">Kidney stew</span> <SPAN href="#Page_9">9</SPAN>
<br/><span class="jl">Lamb, curried</span> <SPAN href="#Page_21">21</SPAN>
<br/><span class="jl">Lentil soup</span> <SPAN href="#Page_37">37</SPAN>
<br/><span class="jl">Liver loaf</span> <SPAN href="#Page_14">14</SPAN>
<br/><span class="jl">Lunch-box suggestions</span> <span class="jr"><SPAN class="htm" href="#Page_45">45</SPAN>, <SPAN class="htm" href="#Page_46">46</SPAN></span>
<br/><span class="jl">Macaroni and cheese, baked</span> <SPAN href="#Page_34">34</SPAN>
<br/>Meat—
<br/><span class="jl">and mashed potato pie</span> <SPAN href="#Page_13">13</SPAN>
<br/><span class="jl">and potato cakes</span> <SPAN href="#Page_13">13</SPAN>
<br/><span class="jl">balls and tomato sauce</span> <SPAN href="#Page_8">8</SPAN>
<br/><span class="jl">hamburger, with chili beans</span> <SPAN href="#Page_37">37</SPAN>
<br/><span class="jl">hash</span> <SPAN href="#Page_19">19</SPAN>
<br/><span class="jl">loaf, soy</span> <SPAN href="#Page_9">9</SPAN>
<br/><span class="jl">luncheon—</span>
<dd class="t"><span class="jl">and scrambled eggs</span> <SPAN href="#Page_30">30</SPAN>
<dd class="t"><span class="jl">“birds”</span> <SPAN href="#Page_21">21</SPAN>
<dd class="t"><span class="jl">broiled</span> <SPAN href="#Page_21">21</SPAN>
<dd class="t"><span class="jl">cups</span> <SPAN href="#Page_21">21</SPAN>
<dd class="t"><span class="jl">salad</span> <SPAN href="#Page_21">21</SPAN>
<br/><span class="jl">patties, scotch</span> <SPAN href="#Page_8">8</SPAN>
<br/><span class="jl">pies</span> <span class="jr"><SPAN class="htm" href="#Page_13">13</SPAN>, <SPAN class="htm" href="#Page_21">21</SPAN>, <SPAN class="htm" href="#Page_43">43</SPAN></span>
<br/><span class="jl">potatoburgers</span> <SPAN href="#Page_13">13</SPAN>
<br/><span class="jl">tomato-meat sauce</span> <SPAN href="#Page_41">41</SPAN>
<br/><span class="jl"><i>See also</i> Kidney; Lamb; Liver; Pork.</span>
<br/>Noodle(s)—
<br/><span class="jl">and fish</span> <SPAN href="#Page_24">24</SPAN>
<br/><span class="jl">omelet</span> <SPAN href="#Page_43">43</SPAN>
<br/><span class="jl">western style</span> <SPAN href="#Page_43">43</SPAN>
<br/>Pea(s), dry—
<br/><span class="jl">hopping john</span> <SPAN href="#Page_39">39</SPAN>
<br/><span class="jl">hot pot</span> <SPAN href="#Page_37">37</SPAN>
<br/><span class="jl">soup</span> <SPAN href="#Page_37">37</SPAN>
<br/><span class="jl">stew, savory</span> <SPAN href="#Page_39">39</SPAN>
<br/><span class="jl">Peppers, green, stuffed</span> <SPAN href="#Page_22">22</SPAN>
<br/>Pork—
<br/><span class="jl">and potato fry</span> <SPAN href="#Page_19">19</SPAN>
<br/><span class="jl">scrapple</span> <SPAN href="#Page_42">42</SPAN>
<br/><span class="jl">shoulder, stuffed</span> <SPAN href="#Page_10">10</SPAN>
<br/><span class="jl">souffle</span> <SPAN href="#Page_22">22</SPAN>
<br/><span class="jl">spareribs, sweet-sour</span> <SPAN href="#Page_10">10</SPAN>
<br/>Potato(es)—
<br/><span class="jl">and egg scramble</span> <SPAN href="#Page_32">32</SPAN>
<br/><span class="jl">and frankfurter soup</span> <SPAN href="#Page_22">22</SPAN>
<br/><span class="jl">and meat cakes</span> <SPAN href="#Page_13">13</SPAN>
<br/><span class="jl">and meat pie</span> <SPAN href="#Page_13">13</SPAN>
<br/><span class="jl">and pork fry</span> <SPAN href="#Page_19">19</SPAN>
<br/><span class="jl">meat-potatoburgers</span> <SPAN href="#Page_13">13</SPAN>
<br/><span class="jl">nests with eggs</span> <SPAN href="#Page_32">32</SPAN>
<br/><span class="jl">scalloped with ham</span> <SPAN href="#Page_13">13</SPAN>
<br/>Poultry. <i>See</i> Chicken; Turkey.
<br/><span class="jl">Rice with chicken</span> <SPAN href="#Page_42">42</SPAN>
<br/>Salads—
<br/><span class="jl">bean, hot</span> <SPAN href="#Page_38">38</SPAN>
<br/><span class="jl">cottage cheese</span> <SPAN href="#Page_35">35</SPAN>
<br/><span class="jl">lunch-box</span> <SPAN href="#Page_45">45</SPAN>
<br/><span class="jl">luncheon meat</span> <SPAN href="#Page_21">21</SPAN>
<br/><span class="jl">tuna, jellied</span> <SPAN href="#Page_25">25</SPAN>
<br/>Salmon—
<br/><span class="jl">loaf</span> <SPAN href="#Page_26">26</SPAN>
<br/><span class="jl">with rice and tomatoes</span> <SPAN href="#Page_27">27</SPAN>
<br/><span class="jl">Sandwich fillings</span> <SPAN href="#Page_45">45</SPAN>
<br/>Sauce—
<br/><span class="jl">spanish</span> <SPAN href="#Page_14">14</SPAN>
<br/><span class="jl">tomato-meat</span> <SPAN href="#Page_41">41</SPAN>
<br/><span class="jl">Sausage with sweetpotato and apple</span> <SPAN href="#Page_11">11</SPAN>
<br/><span class="jl">Scrapple, whole-wheat</span> <SPAN href="#Page_42">42</SPAN>
<br/><span class="jl">Shrimp with curry sauce</span> <SPAN href="#Page_27">27</SPAN>
<br/>Soup—
<br/><span class="jl">bean or pea</span> <SPAN href="#Page_37">37</SPAN>
<br/><span class="jl">bean chowder</span> <SPAN href="#Page_39">39</SPAN>
<br/><span class="jl">beet</span> <SPAN href="#Page_12">12</SPAN>
<br/><span class="jl">frankfurter and potato</span> <SPAN href="#Page_22">22</SPAN>
<br/><span class="jl">hot pot</span> <SPAN href="#Page_37">37</SPAN>
<br/><span class="jl">lentil</span> <SPAN href="#Page_37">37</SPAN>
<br/><span class="jl">main-dish</span> <SPAN href="#Page_12">12</SPAN>
<br/><span class="jl">onion</span> <SPAN href="#Page_12">12</SPAN>
<br/><span class="jl">split-pea</span> <SPAN href="#Page_37">37</SPAN>
<br/>Soybean—
<br/><span class="jl">chop suey</span> <SPAN href="#Page_38">38</SPAN>
<br/><span class="jl">souffle</span> <SPAN href="#Page_38">38</SPAN>
<br/><span class="jl">Soy meat loaf</span> <SPAN href="#Page_9">9</SPAN>
<br/>Spareribs—
<br/><span class="jl">baked</span> <SPAN href="#Page_10">10</SPAN>
<br/><span class="jl">in “boiled” dinner</span> <SPAN href="#Page_8">8</SPAN>
<br/><span class="jl">sweet-sour</span> <SPAN href="#Page_10">10</SPAN>
<br/>Steak—
<br/><span class="jl">spanish</span> <SPAN href="#Page_11">11</SPAN>
<br/><span class="jl">swiss</span> <SPAN href="#Page_11">11</SPAN>
<br/><span class="jl">with brown gravy</span> <SPAN href="#Page_11">11</SPAN>
<br/><span class="jl">with onion gravy</span> <SPAN href="#Page_11">11</SPAN>
<br/>Stew—
<br/><span class="jl">bean</span> <SPAN href="#Page_39">39</SPAN>
<br/><span class="jl">beef, brown</span> <SPAN href="#Page_12">12</SPAN>
<br/><span class="jl">green-tomato</span> <SPAN href="#Page_12">12</SPAN>
<br/><span class="jl">kidney</span> <SPAN href="#Page_9">9</SPAN>
<br/><span class="jl">lamb or veal</span> <SPAN href="#Page_12">12</SPAN>
<br/><span class="jl">with hamburger</span> <SPAN href="#Page_12">12</SPAN>
<br/><span class="jl">Stuffing, savory</span> <SPAN href="#Page_10">10</SPAN>
<br/><span class="jl">Tamale pie</span> <SPAN href="#Page_43">43</SPAN>
<br/><span class="jl">Tongue-and-corn casserole</span> <SPAN href="#Page_14">14</SPAN>
<br/><span class="jl">Tuna salad, jellied</span> <SPAN href="#Page_25">25</SPAN>
<br/>Turkey—
<br/><span class="jl">roast half</span> <SPAN href="#Page_17">17</SPAN>
<br/><span class="jl">roast quarter</span> <SPAN href="#Page_17">17</SPAN>
<p class="tbcenter"><span class="large">This is a <i class="large">Consumer Service</i> of USDA</span></p>
<p class="jr1"><span class="smaller"><span class="ss">U.S. GOVERNMENT PRINTING OFFICE: 1962</span></span></p>
<h2 id="trnotes">Transcriber’s Notes</h2>
<ul>
<li>Silently corrected a few typos.</li>
<li>Retained publication information from the printed edition: this eBook is public-domain in the country of publication.</li>
<li>In the text versions only, text in italics is delimited by _underscores_.</li>
</ul>
<SPAN name="endofbook"></SPAN>
<div style="break-after:column;"></div><br />
1 of 2
2 of 2
Previous
Next
Update Required
To play the media you will need to either update your browser to a recent version or update your Flash plugin.