Ingredients:

• 1 pound cod fillets, fresh or frozen, skinless and thawed or other white fleshed fish
• vegetable oil or spray
• 1/4 cup chopped onion
• 1/4 cup chopped green bell pepper
• 1 can (8 ounce) tomatoes, diced
• 1/4 teaspoon oregano

Instructions:

1. Preheat oven to 350 degrees. Oil or spray a baking dish with vegetable spray.
2. Cut fish into four pieces and place in baking dish.
3. Top fish with onions, green peppers, tomatoes and seasoning. Bake about 20 minutes or until fish flakes.

Cost:

Per Recipe: $ 7.10
Per Serving: $ 1.78

Source:

Adapted from:
Montana Extension Nutrition Education Program
Website Recipes
Montana State University Extension Service

Author:
Montana State University Extension Service

http://www.montana.edu/nep/recipes.htm

Courtesy of the National Agricultural Library, Agricultural Research Service,
U. S. Department of Agriculture.

Preparation time: 1 minute. Serves 1.

Ingredients:

• 1 1/2 oz Scotch whiskey
• 1/4 oz Sweet Vermouth
• Dash of Angostura bitters
• Maraschino cherry
• Ice

Instructions:

1. Mix all of the liquid ingredients in a shaker with ice.
2. Stir and strain the mixture into a chilled cocktail glass or rocks glass over ice, and garnish with a maraschino cherry.

Dry Rob Roy Recipe

Ingredients:

• 1 1/2 oz Scotch whiskey
• 1/4 oz Dry Vermouth
• Dash of Angostura bitters
• Maraschino cherry
• Ice

Instructions:

1. Mix all liquid ingredients in a shaker with ice
2. Stir and strain the mixture into a chilled cocktail glass or rocks glass over ice, and garnish with a maraschino cherry (or lemon or lime twist)

Ingredients:

1/2 cup chopped onion
1/2 pound ground beef
1 can (16 ounce) tomatoes
1 can (6 ounce) tomato paste
1 Tablespoon fresh parsley (optional)
1 1/2 cups water
1 teaspoon garlic powder (optional)
2 cups cooked egg noodles
3/4 cup cottage cheese, lowfat
1/4 cup parmesan cheese

Instructions:

1. Chop onion. Cook beef and onion, in the frying pan until beef is brown and onion is tender. Drain off excess fat.
2. Add tomatoes, tomato paste, parsley, water, and garlic powder to the beef mixture. Bring to a boil and simmer until sauce is thick, about 25 minutes.
3. Cook noodles in the saucepan according to package directions. Drain.
4. Add cooked, drained noodles to the beef mixture. Stir to prevent sticking.
5. Mix cheeses and drop by spoonfuls into the frying pan.
6. Cover and heat over low heat about 5 minutes. Refrigerate leftovers.

Notes: To decrease fat and cholesterol, omit the beef and add vegetables such as broccoli or zucchini to the sauce.

Cost:

Per Recipe: $ 4.28
Per Serving: $ 0.61

Source:

Adapted from:
Eating Right is Basic
Nutrition Education Program
Michigan State University Cooperative Extension Service

Author:
Michigan State University Cooperative Extension S

Courtesy of the National Agricultural Library, Agricultural Research Service, U. S. Department of Agriculture.

Ingredients:

1/2 teaspoon ground ginger
1/8 teaspoon garlic powder
1 teaspoon soy sauce
1/3 cup water
1 cup sliced carrots
2 cups broccoli
1 chopped bell pepper
1 chopped onion
1 package fresh mushrooms, sliced
2 Tablespoons oil
8 ounces sliced beef

Instructions:

1. Wash hands and any cooking surface.
2. Mix spices, soy sauce and water; set aside.
3. Wash vegetables. Slice carrots, broccoli and mushrooms. Chop onions and bell peppers.
4. Heat oil in large frying pan and add meat when oil is hot; stir until brown.
5. Push meat to the side and in the middle of the pan add carrots, onions and peppers. Cook them for one minute
6. Add mushrooms and broccoli. Cook until they are tender.
7. Add liquid mixture and cook until bubbly.
8. Reduce heat, cover pan and cook for two more minutes.
9. Serve over whole wheat pasta or brown rice.

Cost:

Per Recipe: $ 5.15
Per Serving: $ 1.29

Source:

Adapted from:
Expanded Nutrition Program, Texas Cooperative Extension

Author:
Texas Cooperative Extension, The Texas A&M University System

Courtesy of the National Agricultural Library, Agricultural Research Service, U. S. Department of Agriculture.

Ingredients:

1 cup mashed banana
2 eggs
1/3 cup lowfat buttermilk
2 cups Master Mixes
1/4 teaspoon baking soda
1/2 cup sugar

Instructions:

1. Combine bananas, eggs, and milk.
2. Add Master Mix, baking soda, and sugar. Blend thoroughly.
3. Pour into a greased 9x5x3 inch loaf pan.
4. Bake in 350 degree oven for 45 to 50 minutes.
5. Remove from pan.

Cost:

Per Recipe: $ 1.48
Per Serving: $ 0.12

Source:

Adapted from:
You Can Learn to Cook
Clemson University Division of Public Service & Agriculture
Adapted from: Eating Right is Basic, 3rd ed.
Michigan State University Extension

Author:
Michigan State University Extension

Courtesy of the National Agricultural Library, Agricultural Research Service, U. S. Department of Agriculture