Post by Sue B. on Nov 20, 2018 16:49:53 GMT -5
MEAL PLANNER AND RECIPES
GENERIC MENU
Ingredients
3-4 ounces lean, low-fat meat (beef, chicken, pork)
1/2 cup serving starchy vegetable or grain ( potatoes, rice, corn, beans pasta, bread)
2 cups low-calorie vegetables
Homemade bread
Fruit
Directions
Prepare ingredients for main dish, creating a sauce that will bring everything together. Prepare vegetable and serve main dish, along with bread. Fruit for dessert.
SAUCES
White:
1-3 tblsp. butter or margarine, 1-4 tblsp. flour, 1/4 tsp. salt, 1 cup milk
Brown:
White ingredients plus beef broth or brown stock.
Red:
Tomatoes, peppers, onions, mushrooms, seasonings.
Directions:
White or Brown:
Melt butter, blend in flour, salt, and dasp of pepper, add milk, cook quickly until thickens and bubbles. Remove from heat. Add cheese or other ingredients as disired. (Brown: add stock in place of milk).
Red:
Cook tomatoes and other vegetables and seasonings. Let simmer until well blended and cooked. Server over pasta or use as pizza sauce or add chilies and hot peppers to make salsa.
BREAD
BISCUITS
Ingredients:
2 cups flour
3 tsps baking powder
1/2 tsp salt
1/4 cup dry milk
1/3 cup shortening
3/4 cup water
Directions:
Sift dry ingredients into bowl. Cut in the shortening till like coarse crumbles. make a well; add water all at once, stir quicly with fork just till dough follows fork around bowl. Turn onto lightly floured surface. Knead gently, roll or pat dough to 1/2 inch thick. Use cutter to cut out bisquits and place on baking sheet.
Place in 450' oven for 12 minutes. Make 10 bisquits.
Variations:
1. Roll dough into rectangle. Brush with butter, sugar, and cinnamon, chopped nuts, or other desired ingredient. Roll into cylandar shape and seal ingredients inside. Bake 350' for approx. 20 minutes.
2. Roll dough into rectangle. Brush with cheese whiz. Sprinkle garlic salt, dill, or any desired spice. Roll into cylander and bake at 350' for approx. 20 minutes.
DESSERT
Ingredients:
Enough bread for servings
Enough fruit to top bread
Whipped cream to top
Open bread up and place in bowl. Sweeten fruit if desired and place on top of bread. Top with whipped cream.