ADA Accessibile AddThis Widget
MU Extension near you
Ten bucks
 

Two Meals for $10 (II)

Candance Gabel
Human Environmental Sciences Extension Assistant Program Director

…and there's more! They're…

  • Easy to fix
  • Great tasting
  • Good for your family

Creamy soup base

This easy-to-make soup base will keep in your refrigerator. Then, simply use it as the creamy soup base mix in both of the recipes below for a quick and healthy weeknight meal! (Makes 3 cups dry mix.)

What you'll need:

  • 2 cups nonfat dry milk
  • 3/4 cup cornstarch
  • 1/4 cup instant chicken bouillon
  • 1 tablespoon dried onion flakes
  • 1/2 teaspoon thyme
  • 1/2 teaspoon basil
  • 1/4 teaspoon black pepper

Time to prepare: 5 minutes to prepare dry mix

  1. Be sure all equipment and ingredients are dry.
  2. Combine all ingredients in a mixing bowl. Mix well.
  3. Store in an airtight container in the refrigerator.


Use this dry mix for the creamy soup base mix in the tasty recipes below!

My shopping list:

  • 2 cups nonfat dry milk $1.00
  • 3/4 cup cornstarch .03
  • 1/4 cup instant chicken bouillon .06
  • 1 tablespoon dried onion flakes .20
  • 1/2 teaspoon thyme .15
  • 1/2 teaspoon basil .27
  • 1/4 teaspoon black pepper .03
  • Base mix cost: $1.74

California medley cheese soup

What you'll need:

  • 1-1/2 cups frozen chopped broccoli, cauliflower and carrots
  • 3 cups boiling water
  • 1 cup dry creamy soup base mix
  • 3/4 cup cold water
  • 3/4 cup grated cheese

How to fix it:

  1. Add 1-1/2 cups frozen chopped vegetables to 3 cups boiling water and cook slightly.
  2. Mix 1 cup of dry creamy soup base mix with 3/4 cup cold water in small bowl.
  3. Add cold soup mix to boiling water when vegetables are crispy and tender.
  4. Add 2 tablespoons of grated cheese just before serving. Cover and refrigerate leftovers within 2 hours.


Yields 7-1/2 cups.

Each 1-1/4 cup serving contains:

  • Calories: 125
  • Sodium: 681 g
  • Fat: 4.5 g
  • Calcium: 183 mg

My shopping list:

  • 1-1/2 cups frozen broccoli, cauliflower, carrots $1.40
  • 3/4 cup grated cheese .71
  • Additional ingredients cost: $2.11
*Prices are meant to serve as a guideline. They may vary by location, store and season.

Chicken or turkey broccoli casserole

What you'll need:

  • 1 pound fresh, or one 10-ounce package frozen broccoli
  • 1 cup cooked chicken or turkey (you can use canned chicken if your cooking time is limited)
  • 1/3 cup dry creamy soup base mix with 1-1/4 cup water stirred in
  • 1 cup shredded low-fat cheddar cheese
  • Cooked pasta, brown or white rice, or noodles.

How to fix it:

  1. Wash and cook broccoli until crispy tender.
  2. Dice cooked chicken or turkey.
  3. Cover bottom of casserole dish with cooked broccoli.
  4. Cover broccoli with poultry and creamy soup base and water mixture.
  5. Sprinkle with grated cheese. Bake at 350 degrees F for 20-30 minutes, or microwave for 15 minutes, turning once.
  6. Serve over cooked pasta, rice or noodles. Cover and refrigerate leftovers within 2 hours.


Serves four.

Each one-cup serving contains:

  • Calories: 137
  • Carbohydrates: 5 g
  • Fat: 5 g
  • Calcium: 279 mg

My shopping list:

  • 1 pound fresh, or one 10-ounce package frozen broccoli $1.30
  • 1 cup chicken, canned: 2.00 or frozen: 2.10
  • 1 cup shredded low-fat cheddar cheese 1.00
  • Pasta of your choice 1.00
  • Additional ingredients cost: $5.40
*Prices are meant to serve as a guideline. They may vary by location, store and season.

Vegetables
 

These shopping tips can help you SAVE!

  • Make a shopping list and stick to it!
  • Check newspaper ads before you shop.
  • Don’t shop when you’re hungry.
  • Check the unit price and compare the price of sale items, store vs. name brands.
  • Avoid convenience foods.
  • Buy fruits and vegetables that are in season.
  • Fresh is often cheaper.
  • Choose wisely! Use MyPyramid to guide your food choices.

Try these healthy Grab ’n Go snacks!

  • Vegetables Deli meat and cheese roll-up
  • Cheese sticks
  • Single-serving juice or milk box
  • Pudding cup
  • Yogurt
  • Single-serving fruit cup
  • Pretzels
  • Put cereal in a zip-lock bag
  • Cheese rolled up in a tortilla
  • Tropical fruit trail mix

For more information

  • Contact your local MU Extension center.
  • If you have questions about nutrition, call MU Extension's Show-Me Nutrition Line: 1-888-515-0016
  • Running out of money for food? Contact your local Food Stamp Office or go to: www.dss.mo.gov/fsd/fstamp
Recipes and nutritional analyses are used with permission from University of Minnesota Extension Service. This material was funded in part by USDA's SNAP.

N989, reviewed November 2008


N989 Two Meals for $10 (II) | University of Missouri Extension