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$3 Meals: Feed Your Family Delicious, Healthy Meals for Less Than the Cost of a Gallon of Milk

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$3 Meals: Feed Your Family Delicious, Healthy Meals for Less Than the Cost of a Gallon of Milk Cover

 

Synopses & Reviews

Publisher Comments:

250+ cost-busting, simple, healthy recipes for great meals!
 
From traditional American favorites to popular ethnic foods such as Tex-Mex, Asian, and Italian, $3 Meals is brimming with scrumptious—and amazingly affordable—recipes the likes of Seafood Gumbo, Old-Fashioned Chicken and Dumplings, Shepherds Pie with Cheddar Potato Topping, and Southwest Spinach Loaf. Who will miss “luxury foods” when these are on the menu? And say goodbye to expensive convenience foods like salad dressings and barbecue sauces with more chemicals than foods on the labels when Ellen Brown reveals how easy it is to make these at home.
 
Meals in a Bowl

• Caribbean Curried Seafood Soup

• Tuscan White Bean Soup with Sausage

Fishy Business

• Baked Fish Provençal

• Creole Fish

Poultry with Panache

• Mexican Chicken with Molé Sauce

• Gazpacho Turkey Salad

“Meating” the Challenge

• Guinness Beef Stew

• Sweet and Sour Stuffed Cabbage

Vegetarian with Verve

• Risotto-Style Barley with Spinach

• Asian Black Bean “Chili”

Bakery Basics

• Parmesan Herb Muffins

• Irish Soda Bread

Synopsis:

It is not your imagination playing tricks on you if you are in sticker shock in the supermarket check-out lane - food prices are skyrocketing.  And not only is food more expensive than ever, but so is driving to the supermarket and heating the oven in which the food is prepared.  The solution to the problem is $3 Meals. This collection of 250-plus recipes has main course entrees that are less than $3 a serving to prepare. Thats less than the cost of a decent-size burger at a fast-food drive-through. You will not find filet mignon and lobster in the index, but who will miss these luxury foods when Cheddar Potato-Topped Shepherds Pie, New Mexican Pork and Hominy Stew, Chicken and Dumplings, and Seafood Gumbo are on the menu?

Synopsis:

$3 Meals is a new kind of low-cost-cooking book, comprising more than 250 simple recipes—none requiring more than twenty minutes of “hands-on” time—that cost less than a gallon of milk—and yet look and taste darn good . . . and are good for you, too.

Synopsis:

Food prices may be skyrocketing, but is that any reason to leave your taste buds in the lurch?  $3 Meals is a new kind of low-cost-cooking book, comprising more than 250 simple recipesnone requiring more than twenty minutes of “hands-on” timethat cost less than a gallon of milkand yet look and taste darn good . . . and are good for you, too.

 

Ellen Brown begins with the premise that planning each weeks meals should start with a survey of foods on hand, factoring in sales and seasonality. The cost-busting cook wastes nothing. Carrot peels and parsley stems are used to make stocks, for example. The dishesfrom American favorites to popular ethnic foods such as Tex-Mex, Asian, and Italianinclude Cheddar Potato-Topped Shepherds Pie, Southwest Spinach Loaf,  Chicken and Dumplings, and Seafood Gumbo. Who will miss “luxury foods” when these are on the menu? And say goodbye to expensive convenience foods like salad dressings and barbecue sauces with more chemicals than foods on the labels when it is revealed how easyand inexpensiveit is to make these at home.

About the Author

Ellen Brown, who gained the national limelight in 1982 as the founding food editor of USA Today, is the author of nineteen cookbooks, including the forthcoming five-volume series Great Year-Round Grilling.

Table of Contents

Table of Contents

Preface

 

The preface is short and personal; the authors first professional job in the culinary world was in 1974 teaching cooking classes at the University of Cincinnatis extension program. The most popular course was one titled Budget Buffet; at that time it was serving great dinners – from soup to dessert – for $2 per person. The preface sets forth the premise of the book: delicious and exciting meals need not be expensive; taste and healthy eating do not need to be sacrificed to keep food costs in check.

 

Introduction

 

The points covered in the introduction include the major themes of the book:

 

  •  

    Chapter 1: Savvy Shopping

     

    This chapter includes myriad ways to save money on grocery bills. Included among the topics are:

     

    •  

      Chapter 2: Basics of the Cost-Busting Kitchen

       

      Centuries before there was a can of “cream of something soup” to make casseroles, cooks were making white sauce to bind ingredients. Buying bottles of barbecue sauce or salad dressing is far more expensive than making these condiments yourself. Readers learn that rather than paying for the small pretty squeeze bottle of Thousand Island dressing, a few teaspoons of mayonnaise, a teaspoon of ketchup and a teaspoon of relish or chopped pickles produces the same result at a fraction of the price. Chicken stock ranges in price from $2.29 to $4 a quart, while for $2 it is possible to make six quarts of stock at home as well as using up bits and pieces of meat and vegetable trimmings otherwise destined for the garbage.

       

      This chapter presents strategies for saving money on a continual basis, and then gives recipes for some commonly used items.

       

      One important concept delineated in this chapter is “batch cooking.”  In addition to saving time, this concept also saves money on utility bills because a few large items are cooked simultaneously at the same temperature. This is followed by instructions on how to adapt favorite recipes for cooking in a slow cooker, an appliance that saves energy as well as needing no tending while tenderizing foods.

       

      Partial Recipe List:

                  Chicken Stock

                  Vegetable Stock

                  Meat Stock

                  Seafood Stock

                  Balsamic Vinaigrette Dressing

                  Creamy Ranch Dressing

                  Blue Cheese Dressing

                  Caesar Dressing

                  Thousand Island Dressing

                  Basic White Sauce

                  Barbecue Sauce

                  Cocktail Sauce

                  Asian Marinade

                  Red/White Wine Marinade      

       

      Chapter 3: Entertaining with Flair on Few Funds

       

      In the same way that healthful eating need not take a holiday during the holidays, entertaining friends and family need not break the bank. It is true that roasted beef tenderloin will not be the centerpiece of the dinner, nor does the occasion have to be a dinner.

       

      The focus of this chapter is on modes of entertaining that stay within the $3 per person guideline yet are elegant so they belie how inexpensive they are to create. They include brunches, dessert parties after an event such as a movie, fondue around the fire, and picnics at an event or in a local park. 

       

      In addition to recipes, this chapter includes ideas for decorating tables with food that will be used for meals later in the week. While flowers that are pretty, they are expensive, and an equally beautiful display can be made with a pyramid of colorful vegetables – bell peppers, eggplant, zucchini, shallots – that become a delicious pot of vegetable stew on a subsequent night. Tips are also offered on how to create dramatic buffet tables using objects found around the house.

       

      Partial Recipe List:

                  Dilled Turkey Meatballs

                  Miniature Black Bean Cakes

                  Southwest Roast Beef Pinwheels

                  Teriyaki Beef Skewers

                  Buffalo Chicken Bits

                  Cuban Quesadillas

                  Muffuletta Quesadillas  

                  Cheddar Crackers

                  Chili con Queso

                  Homemade Roasted Garlic Hummus

                 

      Chapter 4: Breakfast and Brunch Fare

       

      Eggs remain a low-cost source of excellent protein, and there are myriad ways to jazz them up to create hearty brunch dishes that are less than $2 per serving. The categories of dishes in this chapter range from strata, savory bread puddings with countless additions, to baked omelets, and a range of hearty breakfast dishes.

       

      Partial Recipe List:

                  Italian Sausage and Vegetable Strata

                  Chorizo, Corn and Jalapeño Jack Strata

                  Sausage, Apple and Sage Raisin Bread Strata

                  Corned Beef Hash with Baked Eggs

                  Welsh Rarebit with Tomato and Bacon

                  Chicken Polenta “Scrapple”

                  Baked Spanish Omelet

                  Baked Onion, Potato, and Bacon Omelet

                  Summer Vegetable Custard

                  Bacon and Cheese Quiche

       

      Chapter 5: Main Course Soups

       

      Once youve made stocks for virtually no money, the next step is to use them for delicious soups that will have the depth of flavor that comes from good stock. A bowl of steaming soup containing some sort of protein along with healthful vegetables provides a filling dinner and it also great for casual entertaining.

       

      Partial Recipe List:

                  Mexican Meatball Soup (Albóndigas)

                  Cuban Black Bean Soup with Sausage

                  Split Pea Soup with Ham

                  Minestrone with Beef

                  Two Mushroom Barley Beef Soup

                  Italian Wedding Soup

                  Corned Beef and Cabbage Soup

                 

      Chapter 6: Aquatic Adventures

       

      While pricey crustaceans such as shrimp and crab are not the stars of these dishes, they can be used as a small garnish to “dress up” less expensive species such as catfish, cod and tilapia. The chapter introduction includes a chart on how to substitute one species for another in order to take advantage of sale pricing or the freshest local catches.

       

      Partial Recipe List:

                  Tuna and Rice Stuffed Peppers

                  Creamed Tuna and Vegetables on Toast

                  Tuna and Potato Turnovers

                  Seafood Gumbo

                  San Francisco Cioppino

                  Cod with Tomatoes and Fennel

                  Cod with Orzo and Feta

                  Sauteed Catfish Nuggets with Cheese Sauce

                  Southwest Fish Cakes

                  Linguine with Garlicky Fish Sauce

                  Monkfish with Summer Squash and New Potatoes

                  Creole Tilapia with Crab Stuffing on Spinach

                  Updated Tuna Noodle Casserole

                  Salade Niçoise

                  Tuna and White Bean Salad     

       

      Chapter 7: Poultry with Panache

       

      Chicken is now the anchor of the American diet, and while boneless, skinless breasts are the most popular cut, they are also the most expensive. The introductory material details how to debone chicken breasts and cut up whole chickens into serving pieces, both of which save money on a per pound basis. Ground turkey is not only less expensive than good-quality ground beef, it is also much lower in fat. This chapter contains many recipes that use this product, in addition to instructions on how to adapt ground beef recipes to use turkey.

       

      Partial Recipe List:

                  Chicken and Dumplings

                  Chicken Chow Mein

                  Chicken and Vegetables in White Wine Sauce

                  Braised Chicken with Bacon, Lettuce, Peas and New Potatoes

                  Chicken and Cheese Enchiladas

                  Chicken and Creamed Spinach Casserole

                  Turkey Meatloaf

                  Turkey Chili with Garbanzo Beans and Zucchini

                  Southwest Turkey Pie with Cornbread Topping

                  Turkey Swedish Meatballs

                  Hot Fried Chicken Salad

                  Stir-Fried Chicken and Orange Salad

                  Chicken Jambalaya Salad

                  Asian Chicken Salad

                 

      Chapter 8: Meating the Challenge

       

      Amongst the most expensive convenience products in the supermarket is generic “stew beef.” It is frequently more than a $1 a pound more than buying a larger cut, and cutting it into cubes yourself. This chapter includes instructions for how to do so, as well as how to drain ground meats to remove excess fat. The introductory charts include information on beef, lamb and pork. Unfortunately, there are no cuts of tender veal that are inexpensive enough to fit within the parameters of the book.

       

      Partial Recipe List:

                  Cheddar Potato-Topped Shepherds Pie

                  Vegetable-Stuffed Meatloaf

                  Beef and Eggplant with Custard Topping

                  Sunday Pot Roast

                  Short Ribs of Beef with Rosemary and Celery

                  Braised Country Ribs with Red Cabbage

                  Pork and Old-Fashioned Boston Baked Beans

                  Cajun Stewed Red Beans and Ham

                  New Mexico Pork and Hominy Stew

                  Baked Pasta with Italian Sausage and Broccoli

                  Baked Pasta with Beef and Beans (Pasta Fazool)

                  Macaroni with Ham and Cheese

                  Braised Ham with Tomatoes and Peppers

                  Barbecued Pork Salad

                  Sausage and Potato Salad

                 

       

      Chapter 9: Vegetarian with Verve

       

      Many millions of Americans have become what is termed an “occasional vegetarian,” and eat at least a few vegetarian dinners a week. The recipes in this chapter will be divided seasonally, since that is when vegetables are at their lowest cost. The chapter introduction also includes information on eating grains and legumes together to form a complete protein.

       

      Partial Recipe List:

                  Eggplant and Mozzarella “Sandwiches”

                  Stuffed Zucchini Creole

                  Zucchini Chili

                  Southwest Spinach Loaf

                  Black Bean Tamale Pie

                  Spicy Garbanzo Bean and Kale Stew

                  Spaghetti Squash Marinara

                  White Bean Stew with Carrots and Spinach

                  Mexican Bean and Vegetable Stew

                  Sweet Potatoes with Root Vegetables and Prunes

                  Sweet and Sour Brown Rice Stuffed Cabbage

                  Rice Pilaf with Vegetables

                  Chicken with Rice Noodles

                  Buckwheat with Turkey and Carrots

                  Chicken and Sausage Jambalaya

                  Chicken and Mexican Rice

                  Polenta Chicken Lasagna

                  Beef and Barley Bake  

       

      Chapter 10: Bakery Basics

       

      The increase in the cost of flour, and everything made from it – including bread and baked goods as well as pasta – is part of the huge spike in food costs. The convenience of buying a loaf of bread will never be replaced, but the cost of specialty bread can be up to

      $5 a loaf and it costs mere pennies to make one.

       

      Partial Recipe List:

                  Basic White Bread

                  Focaccia (with many flavor variations)

                  Multi-grain Bread

                  Brioche

                  Basic Pie Crust

                  Sugar Cookie Dough

                  Brown Sugar Cookie Dough

       

      Chapter 11: Sweet $1 Endings

       

      Along with filet mignon and lobster, fresh raspberry desserts in December are also too expensive to be included in $3 Meals – except as a garnish. But there are many delicious desserts that are less than $1 per serving, and that feature nutritious fresh fruits such as bananas and apples. The recipes also include ways to use up egg whites because many dishes such as custards and quiches use more yolks than whole eggs.

       

      Partial Recipe List:

                  Upside-Down Caramel Apple Tart

                  Apple Cobbler

                  Apple Caramel Quesadillas

                  Bananas Foster

                  Meringue Shells with Fruit Salad

                  New England Indian Pudding

                  Creole Bread Pudding with Whiskey Sauce

                  Coconut Rice Pudding with Fruit

                  Easy Caramel Fondue  

                  Chocolate Fondue

                             

      Appendixes

       

      Metric Conversion Table

      Weight and Volume Equivalent of Common Foods

      Menus for Entertaining

Product Details

ISBN:
9781599216072
Subtitle:
Feed Your Family Delicious, Healthy Meals for Less than the Cost of a Gallon of Milk
Author:
Brown, Ellen
Publisher:
Lyons Press
Subject:
General
Subject:
General Cooking
Subject:
Quick and easy cookery
Subject:
Low budget cookery
Subject:
Courses & Dishes - General
Subject:
Health & Healing - General
Subject:
Reference
Edition Description:
Trade Paper
Publication Date:
20090414
Binding:
Paperback
Grade Level:
General/trade
Language:
English
Illustrations:
Y
Pages:
256
Dimensions:
9 x 6 in

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Business » Personal Finance
Cooking and Food » Diet and Nutrition » Healthy Cooking
Cooking and Food » Diet and Nutrition » Special Diets » General
Cooking and Food » Quick and Easy » Time Saving
Cooking and Food » Reference and Etiquette » General

$3 Meals: Feed Your Family Delicious, Healthy Meals for Less Than the Cost of a Gallon of Milk Used Trade Paper
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Product details 256 pages Lyons Press - English 9781599216072 Reviews:
"Synopsis" by ,
It is not your imagination playing tricks on you if you are in sticker shock in the supermarket check-out lane - food prices are skyrocketing.  And not only is food more expensive than ever, but so is driving to the supermarket and heating the oven in which the food is prepared.  The solution to the problem is $3 Meals. This collection of 250-plus recipes has main course entrees that are less than $3 a serving to prepare. Thats less than the cost of a decent-size burger at a fast-food drive-through. You will not find filet mignon and lobster in the index, but who will miss these luxury foods when Cheddar Potato-Topped Shepherds Pie, New Mexican Pork and Hominy Stew, Chicken and Dumplings, and Seafood Gumbo are on the menu?
"Synopsis" by ,
$3 Meals is a new kind of low-cost-cooking book, comprising more than 250 simple recipes—none requiring more than twenty minutes of “hands-on” time—that cost less than a gallon of milk—and yet look and taste darn good . . . and are good for you, too.
"Synopsis" by ,

Food prices may be skyrocketing, but is that any reason to leave your taste buds in the lurch?  $3 Meals is a new kind of low-cost-cooking book, comprising more than 250 simple recipesnone requiring more than twenty minutes of “hands-on” timethat cost less than a gallon of milkand yet look and taste darn good . . . and are good for you, too.

 

Ellen Brown begins with the premise that planning each weeks meals should start with a survey of foods on hand, factoring in sales and seasonality. The cost-busting cook wastes nothing. Carrot peels and parsley stems are used to make stocks, for example. The dishesfrom American favorites to popular ethnic foods such as Tex-Mex, Asian, and Italianinclude Cheddar Potato-Topped Shepherds Pie, Southwest Spinach Loaf,  Chicken and Dumplings, and Seafood Gumbo. Who will miss “luxury foods” when these are on the menu? And say goodbye to expensive convenience foods like salad dressings and barbecue sauces with more chemicals than foods on the labels when it is revealed how easyand inexpensiveit is to make these at home.

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