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Sample 2-Week MenusEasy Red Beans and RiceYield: 8 servingsIngredients111 teaspoon2 cans1 can6 cupscooking oil spray, as needed (non-stick)onion (large, peeled and chopped)green bell pepper (medium, washed, seeded and chopped)garlic powderdiced tomatoes (14.5 ounces)kidney beans (15.5 oz, drained and rinsed)cooked brown riceInstructions1. Spray skillet with cooking oil spray.2. Cook onion and pepper over medium heat for 5 minutes or until tender.3. Add garlic powder, tomatoes, and kidney beans.4. Bring mixture to a boil.5. Reduce heat to low and simmer for 5 minutes.6. Serve over rice.NotesMay use "no salt added" canned, diced tomatoes for less sodium.May use fresh garlic, minced; or onion powder in place of garlic land Food SupplementNutrition Education program,2009 Recipe CalendarCostPer recipe: 4.56Per serving: 0.5713

Sample 2-Week MenusFantastic French ToastYield: 6 servingsIngredients21/2 cup1/2 teaspoon6 sliceseggnon-fat milkvanilla extractwhole wheat breadsyrup or other toppings (optional)Instructions1. Preheat the griddle over medium heat, or set an electric frying pan at 375degrees.2. Put eggs, milk, and vanilla in a pie pan or shallow bowl and beat with a forkuntil well mixed.3. Grease the griddle or pan with a thin layer of oil or use nonstick spray.4. Dip both sides of bread, one slice at a time, in the egg mixture and cook on thehot griddle or frying pan.5. Cook on one side until golden brown. Turn the bread over to cook the otherside. It will take about 4 minutes on each side.SourceNotesUniversity of Wisconsin,Cooperative Extension Service,A Family Living ProgramMay use pancake syrup or reduced calorie syrup in place of maple syrup.Cost6. Serve with syrup, applesauce, fruit slices, or jam.Per recipe: 1.12Per serving: 0.19http://recipefinder.nal.usda.gov/14

Sample 2-Week MenusHerbed VegetablesYield: 6 servingsIngredients1 can1/4 cup1/2 teaspoon1 tablespoonvegetables (any combination green or yellow beans, carrots,corn, mixed, etc.) (16 ounce)onion (chopped)Italian herbs, basil or rosemary (dried, crushed)margarine or butterInstructions1. Drain vegetables, saving 2 Tablespoons liquid.2. Cook onion, herbs, and garlic in the margarine/butter in a small saucepan untilonion is tender.3. Stir in the vegetables and liquid.4. Cook and stir until heated through.NotesMay use "no salt added" canned vegetables for less sodium.SourceMay use margarine or vegetable oil spreads in place of butter.Ohio State UniversityCooperative Extension, Quickand Healthy MealsTips and Tools for PlanningMeals for Your FamilyCuyahoga CountyMay use Italian herbs in place of dried basil and rosemary.CostPer recipe: 1.24Per serving: 0.21http://recipefinder.nal.usda.gov/15

Sample 2-Week MenusHoney Lemon ChickenYield: 8 servingsIngredients1 tablespoon4 pounds1/2 cup1 teaspoon1/4 cup1/4 cupvegetable oilchicken (cut into 8 pieces)flour (all purpose)salthoneylemon juiceInstructions1. Preheat oven to 375 degrees. Line a baking pan with foil for easy clean up.Lightly oil the foil.2. Combine flour and salt in a plastic bag. Shake chicken pieces in flour mixture,remove from bag and place on prepared pan.3. Bake for 45 minutes.4. Combine honey and lemon. Spoon mixture over chicken to glaze chickenpieces. Bake another 15 minutes.NotesSourceMay use canola or olive oil in place of vegetable oil.Montana State UniversityExtension Service, MontanaExtension Nutrition EducationProgramWebsite RecipesCostPer recipe: 4.29Per serving: 0.54http://recipefinder.nal.usda.gov/16

Sample 2-Week MenusHoney Mustard Pork ChopsYield: 4 servingsIngredients41/3 cup1 tablespoon2 tablespoonstop loin pork chopsorange juicesoy saucehoney mustardInstructions1. Put the pork chops in the large non-stick skillet.2. Cook over medium-high heat to brown one side of the pork chops.3. Use the spatula to turn the chops.4. Add the rest of the ingredients and stir.5. Cover the pan and lower the heat.6. Simmer for 6 to 8 minutes until chops are done.NotesSourcePork chops are done when they reach an internal temperature of 145 degrees.2 Tablespoons of honey mustard can be substituted with 1 Tablespoon of honeyand 1 Tablespoon of mustard mixed together.To thicken sauce, if needed, remove cooked pork chops and cook saucewithout a lid until desired consistency is reached.Pennsylvania NutritionEducation Program,Pennsylvania NutritionEducation NetworkWebsite RecipesCostPer recipe: 2.40Per serving: 0.60http://recipefinder.nal.usda.gov/17

Sample 2-Week MenusLemon SpinachYield: 4 servingsIngredients1 bunch1/4 teaspoon1 tablespoonspinach (1 pound, fresh)black pepperlemon juiceInstructions1. Wash the spinach. Trim off the stems.2. Put the spinach, black pepper, and lemon juice in a pan.3. Cook over medium heat. Let the spinach boil for about 3 minutes, until justtender.SourcePennsylvania NutritionEducation Program,Pennsylvania NutritionEducation NetworkWebsite RecipesCostPer recipe: 1.42Per serving: 0.36http://recipefinder.nal.usda.gov/18

Sample 2-Week MenusLentil StewYield: 10 servingsIngredients2 teaspoons11 teaspoon1 package1 package3 cans3 cups1 teaspoonolive oil (or canola oil)onion (large, chopped)garlic powderfrozen sliced carrots (16 ounces)dry lentils (16 ounces, rinsed and drained)diced tomatoes (14.5 ounces each)waterchili powderInstructions1. Heat the oil in a large pot over medium heat.2. Add chopped onion.3. Cook for 3 minutes, or until tender.4. Stir in garlic powder, carrots, lentils, tomatoes, water and chili powder.5. Simmer, uncovered, for about 20 minutes or until lentils are tender.SourceNotesMay use any vegetable oil in place of olive oil.Maryland Food SupplementNutrition Education program,2009 Recipe CalendarMay use fresh garlic, minced, in place of garlic powder.CostMay use "no salt added" canned, diced tomatoes for less sodium.Per recipe: 5.54Per serving: 0.55May use a mix of other spices such as cayenne pepper, cumin, andoregano in place of chili powder.http://recipefinder.nal.usda.gov/19

Sample 2-Week MenusManly Muffin Meat LoafYield: 6 servingsIngredients11/2 cup3/4 cups1 pound3 tablespoons1/2 teaspoon1/2 cupeggnon-fat milkoatslean ground beefonion (chopped)saltcheese (any variety) (grated)Instructions1. Preheat oven to 350 degrees.2. Combine all ingredients and mix well.3. Spoon mixture and divide evenly into 12 greased muffin cups.4. Bake for 1 hour, or until temperature in center of meat loaf is 160 degrees.5. Cool slightly before removing from muffin cups.NotesCombine meat loaf ingredients until well mixed, but don't over mix; too muchmixing can make a meat loaf tough.May also fill 12 small muffin cups and serve 2 muffins per person.Safety Tip: Cook your meat loaves to 160 degrees. Use a meat thermometer totest the temperature. You will know that your loaves will be completely and safelycooked without being dried out from eKansas Family NutritionProgram, Kids a Cookin’CostPer recipe: 4.57Per serving: 0.7620

Sample 2-Week MenusMarinated BeefYield: 4 servingsIngredients12 ounces12 tablespoons4 tablespoons1/2 teaspoon1/2 teaspoonbeef round steakgarlic clovelemon juicevegetable oilsaltblack pepperInstructions1. Using a cutting board and sharp knife, cut round steak across the grain into thinstrips about 1/2 inch wide and 2 to 3 inches long.2. In a medium glass mixing bowl, combine garlic, lemon juice, 2 Tablespoons ofvegetable oil, salt and pepper.3. Add beef strips and stir to coat with the oil mixture (marinade sauce). Coverbowl with plastic wrap and refrigerate for about 2 hours.4. In a medium skillet over medium-high heat, heat 2 Tablespoons of the oil for1-2 minutes until hot.Source5. Drain marinade from beef. Put beef in skillet, stir and cook for 5 to 7 minutes oruntil meat is thoroughly browned.Kansas Family NutritionProgram, Kids a Cookin’NotesCostFor more tender meat, slice into very thin strips. Partially freeze meat for easierslicing. Note that thin slices will cook more quickly.Per recipe: 3.67Per serving: 0.92http://recipefinder.nal.usda.gov/21

Sample 2-Week MenusMisickquatash (Indian Succotash)Yield: 6 servingsIngredients1 cup1 cup1 can1 can1/4 teaspoon1/4 teaspoon1/8 teaspoonlean ground beeflima beans (frozen, cooked and drained)corn (15 1/2 ounce, drained)tomatoes (15 1/2 ounce, broken up)saltpeppernutmegInstructions1. Brown ground beef in pan. Drain excess liquid.2. Add remaining ingredients except nutmeg. Cover and simmer 5 minutes or untilthoroughly heated.3. Sprinkle with nutmeg before serving.NotesTo reduce fat, use ground beef that is 90% lean or higher.SourceMay use "no salt added" canned corn and tomatoes for less sodium.USDA Food DistributionProgram on Indian Reservations,A River of RecipesNative American Recipes UsingCommodity FoodsMay use pumpkin pie spice, cinnamon, or ginger in place of nutmeg.CostPer recipe: 4.03Per serving: 0.67http://recipefinder.nal.usda.gov/22

Sample 2-Week MenusMouth-Watering Oven-Fried FishYield: 6 servingsIngredients2 pounds1 tablespoon1/4 cup1 teaspoon1/8 teaspoon1/4 teaspoon1/4 teaspoon1/4 teaspoon1/2 cup1 tablespoon1fish fillets (see notes)lemon juice (fresh)buttermilk (fat-free or low-fat, see notes)garlic (fresh, minced)hot saucewhite pepper (ground)saltonion powdercorn flakes (crumbled or regular bread crumbs)vegetable oillemon (fresh, cut in wedges)Instructions1. Preheat oven to 475 F .2. Clean and rinse fish. Wipe fillets with lemon juice and pat dry.3. Combine milk, hot sauce, and garlic.4. Combine pepper, salt, and onion powder with crumbs and place on plate.5. Let fillets sit briefly in milk. Remove and coat fillets on both sides with seasonedcrumbs. Let stand briefly until coating sticks to each side of fish.6. Arrange on lightly oiled shallow baking dish.7. Bake for 20 minutes on middle rack without turning.8. Cut into 6 pieces. Serve with fresh lemon.NotesSourceUS Department of Health andHuman ServicesNational Institutes of HealthNational Heart, Lung and BloodInstitute, Heart Healthy HomeCooking: African American StyleCostPer recipe: 5.61Per serving: 0.94*Atlantic cod and low fat buttermilk (1%) used for nutritional analysis.May substitute black pepper for white pepper.May use cayenne pepper in place of hot sauce.May use dry bread crumbs, cracker crumbs, or other unsweetened cereal crumbsin place of corn flakes.May use fat-free or lowfat milk with vinegar in place of buttermilk (1 tsp vinegarand 1/4 cup of milk; stir and let stand a few minutes).http://recipefinder.nal.usda.gov/23

Sample 2-Week MenusOne Pan SpaghettiYield: 10 servingsIngredients1 pound13 1/2 cups1 can2 teaspoons1/2 teaspoon1/2 teaspoon1/2 teaspoon1/4 teaspoon2 cups1 cupground beef (lean)onion (medium, chopped)watertomato sauce (15 ounces)dried oreganosugargarlic powderrosemarypepperspaghetti noodles (broken)Parmesan cheese (shredded)Instructions1. Brown meat and onions in a large skillet over medium-high heat (300 degreesin an electric skillet). Drain fat.2. Stir in water, tomato sauce, and spices; bring to a boil.3. Add spaghetti, cover pan, and simmer 10-15 minutes, stirring often to preventsticking.Source4. When spaghetti is tender, top with grated cheese.Oregon State UniversityCooperative Extension Service,Healthy Recipes5. Refrigerate leftovers with in 2-3 hours.CostNotesFor 2 cups of broken spaghetti noodles, use about 1/3 of a one pound box.Per recipe: 7.25Per serving: 0.73May use "no salt added" canned tomato sauce for less sodium.May use Italian mixed herbs/seasonings, basil, or thyme in place of dried oregano.http://recipefinder.nal.usda.gov/24

Sample 2-Week MenusPerfect Pumpkin PancakesYield: 12 servingsIngredients2 cups2 tablespoons1 tablespoon1 1/4 teaspoon1 teaspoon11/2 cup1 3/4 cup2 tablespoonsflourbrown sugarbaking powderpumpkin pie spicesalteggpumpkin (canned)milk, low-fatvegetable oilInstructions1. Combine flour, brown sugar, baking powder, pumpkin pie spice and salt in alarge mixing bowl.2. In a medium bowl, combine egg, canned pumpkin, milk and vegetable oil,mixing well.3. Add wet ingredients to flour mixture, stirring just until moist. Batter may belumpy. (For thinner batter, add more milk).4. Lightly coat a griddle or skillet with cooking spray and heat on medium.5. Using a 1/4 cup measure, pour batter onto hot griddle. Cook until bubbles beginto burst, then flip pancakes and cook until golden brown, 1 1/2 to 2 1/2 minutes.Repeat with remaining batter. Makes about 1 dozen 3 1/2 inch pancakes.NotesSourceKansas Family NutritionProgram, Kids a Cookin’CostPer recipe: 1.34Per serving: 0.11If you don't have pumpkin spice on hand, don't worry - it's just a combination ofcinnamon, nutmeg, ginger, and cloves. In this recipe, you can substitute 3/4teaspoon cinnamon, 1/4 teaspoon nutmeg and 1/8 teaspoon each of ginger andcloves for the pumpkin pie spice.Remaining pumpkin puree can be frozen in an air-tight container for 1 to 2 months.Safety Tip: You can be sure your skillet or griddle is hot enough for pancakeswithout burning your hand. Just sprinkle a few (3 or 4) drops of water on thesurface. If they dance and sizzle, you are ready to cook. Be sure handles ofskillets and pans are always turned toward the center or back of the stove, toprevent the pan from catching on hands or clothes and causing burns.http://recipefinder.nal.usda.gov/25

Sample 2-Week MenusPolenta with Pepper and CheeseYield: 8 servingsCook time: 23 minutesIngredients4 cups1 1/2 cup1 can1 can1/2 teaspoon1 tablespoon6 ounces1 can1watercorn meal (or polenta, uncooked)whole kernel corn mixed with green and red peppers (11 ounces,drained)green chiles (7 ounces)saltmargarine or buttercheese, cheddar, reduced fat, shreddedblack or pinto beans (15 ounces, rinsed)Garnish:cilantro sprigsred bell pepper (cut into rings)Instructions1. In a medium sauce pan, bring the water to a boil. Gradually add the cornmealor polenta. Reduce heat to low.2. Continue stirring, add the corn, chiles and the salt. Cook 6-8 minutes or untilmixture thickens, stirring occasionally.3. Gently stir in the margarine, cheese and beans.4. Remove from the heat and transfer to a serving dish.5. Garnish with red bell pepper rings and cilantro.NotesIf made in advance or for leftovers, spread in a pan and chill. To serve, sliceSourceCalifornia Health Department Los Angeles County, Es FacilCampaignSubmitted by Gloria VargasCostPer recipe: 4.38Per serving: 0.55into squares and heat in microwave or oven.May use margarine or vegetable oil spread in place of butter.May use "no salt added" canned beans for less sodium.http://recipefinder.nal.usda.gov/26

Sample 2-Week MenusQuick Tuna CasseroleYield: 6 servingsIngredients4 cups5 ounces10 ounces1/3 cup1 can1 cup1 cupwateregg noodles (wide)cream of mushroom soup (low-sodium)skim milktuna (6.5 ounces, packed

1/3 cup milk 1/3 cup sugar 1 teaspoon salt 1 teaspoon baking soda 1/2 teaspoon baking powder 1 1/2 cup flour. Instructions. 1. Preheat the oven to 350 degrees. 2. Peel the bananas. Put them in a mixing bowl. Mash the bananas with a fork. 3. Add the egg, oil, milk, sugar, salt, baking soda, and baking powder. Mix well with the fork. 4.