Two Meals for $10 (III)
Candance Gabel
Human Environmental Sciences Assistant Program Director
Here's how to make two savory meals.
- Easy to fix
- Great tasting
- Good for your family
Quick and easy tuna noodles
This is a fast main course that takes between 12-30 minutes to cook and makes four servings.
What you'll need:
- 1 cup egg noodles
- 1 can cream of mushroom soup
- 1¼ cups water
- 1 6-ounce can water-packed tuna, drained
- ½ cup skim or low-fat milk
- 16-ounce package frozen
- Mixed vegetables
How to fix it:
- In a large frying pan, combine the noodles, soup, water and tuna.
- Bring the mixture to a boil, then reduce the heat to low. Simmer 10-15 minutes or until the noodles are tender. You may need to add a little more water during cooking.
- Add milk and vegetables. Heat thoroughly.
- Serve while warm.
Each serving contains:
- Calories: 236 Iron: 2 mg
- Protein: 19 g Folacin: 102 mcg
- Fat: 5 g Carbohydrates: 31 g
My shopping list:
- 1 cup egg noodles $.50
- 1 can cream of mushroom soup .70
- 1 6-oz. can water-packed tuna .62
- ½ cup skim or low-fat milk .09
- 16-oz. package frozen mixed vegetables 1.32
- Total cost: (or $.80 per serving) $3.23
*Prices are meant to serve as a guideline. They may vary by location, store and season. Pick up whole grain crackers or pita bread, and fresh fruit for dessert.
Four-layer casserole
Makes six servings.
What you’ll need:
- 1 pound lean ground beef
- 4 potatoes
- 16-ounce package frozen mixed vegetables
- ½ cup low-fat cheese, cut into cubes
- ½ cup low-fat milk
- Salt and pepper to taste
How to fix it:
- Brown the ground beef in a fry pan. Drain the fat.
- Scrub the potatoes, but do not peel. Cut into slices. Put the sliced potatoes in a large baking dish or casserole dish. Top with the vegetables, then the ground beef, then the cheese.
- Pour the milk over all. Add salt and pepper, if desired. Cover and cook over low heat or bake at 350 degrees F for 1 hour, or microwave in a non-metal baking dish for about 19 to 23 minutes on high.
Each serving contains:
- Calories: 246 Calcium: 83 mg
- Fat: 8 g Carbohydrates: 22 g
- Protein: 22 g
My shopping list:
- 1 pound lean ground beef $3.50
- 4 potatoes .92
- 16-oz. package frozen mixed vegetables 1.32
- ½ cup low-fat cheese .50
- ½ cup low-fat milk .05
- Total cost: (or $1.11 per serving) $6.66
*Prices are meant to serve as a guideline. They may vary by location, store and season. Pick up whole grain crackers or pita bread, and fresh fruit for dessert.
Family meals are IMPORTANT!
Eating meals together as a family teaches children about:
- Food preparation
- Table manners
- Social skills
- Healthy eating habits
- Traditions.
Family meal time builds closer family relationships, allows for time together in a busy schedule, and builds better communication.
When there are family meals, children are well-adjusted, eat the right amount of food, and have fewer behavior problems.
Make half your grains WHOLE!
Here are some healthy tips that can also save you money!
- Try whole-wheat bread instead of white bread, or brown rice instead of white rice.
- Create whole-grain pilaf with barley, wild rice, brown rice, broth and spices. For a special touch, stir in toasted nuts or chopped dried fruit.
- Snack on ready-to-eat, whole-grain cereals such as toasted oat cereal.
Read labels!
A food is considered whole-grain if the label has the whole grain listed as the first ingredient.
Take a look!
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.
N992, new August 2009