How To Eat 'Ordinary Food' Without Starving
(Page 4 of 4)
November/December 1974
By Markanne Largberg
WEEK NUMBER FOUR
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SUGGESTED MENUS
BREAKFAST
Milk
Orange juice
Sliced bananas
Muffins
Raisin cookies
LUNCH/SUPPER
Weiners or chicken
Vegetables
Tomato slices
Rice
Cheese spread
Rolls and margarine
Rice pudding
Apple crisp
Cookies
Milk
Kool-Aid
Buying only chicken breast gives you white meat which can be used in several economical ways. Boil the cut for 25 minutes or until tender, bone it and use half for a chicken pie. Reserve the other slices for sandwiches and chicken salad.
To make chicken pie: Cut one small potato in paper-thin wafers, place them on the bottom of a casserole and dot them with butter. Lay chicken slices on top of the potatoes. Pour undiluted celery soup and 1/2 cup chicken stock over the dish, cover it with piecrust and bake at 425° for 30 minutes.
A nutritional note, while I'm on the subject of chicken: Meat, poultry, seafood, eggs, milk and cheese are sources of complete protein. The National Research Council on Nutrition says that to maintain good health the average man requires 55 grams of protein per day and the average woman about 45 grams. One 2-ounce serving of cooked lean meat, poultry or fish will supply 15 grams. The following foods in the quantities named will give the same amount of protein per serving: 2 eggs, 1/4 cup cottage cheese, two 1-ounce slices of cheese, 1 cup dried beans, 1/4 cup peanut butter.
Although the menus given here are not intended as a diet, economy is like dieting in one way: It's not what you eat but, rather, how much. Buy only what you can consume and use your imagination to stretch that food dollar.
Also, don't be afraid to cook for one . . . make a habit of it! It's cheaper to learn about nutrition than it is to pay for elaborately prepared jiffy foods and quickie meals at drive-ins. You just can't eat three meals at any restaurant for $4.00 a day . . . even on the "hamburger and french fries to go" level. Plan wisely, cook for yourself and you can save up to $18.00 a week on food alone. In 1974, that's worth trying for.
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