uncaptionedFish—fresh, frozen, canned, or salted—provides high-quality protein. And it lends interesting flavor and variety to meal planning.Different kinds of fish vary greatly in price per pound. Some cost twice as much as others, depending on the season, local supply, and the preference of buyers.Fresh fish may be whole, drawn, dressed, or in fillets or steaks. Whole fish are sold as they are caught. Drawn fish have only the viscera removed. Dressed fish have the viscera, head, tail, and usually the fins removed. Fillets are boneless slices of fish cut lengthwise away from the backbone. Steaks are crosswise slices, usually ¾ to 1 inch thick, still including bones.There is no bone or waste in fish fillets, and very little in fish steaks—only about 9 percent. Dressed whole fish may be cheaper per pound but remember that they include considerable waste.To provide the suggested 2 ounces of protein for 4 servings of a main dish, you will usually need to buy 2 pounds of whole fish. The exact amount needed depends on the kind of fish and the amount of waste in cleaning. It takes only 1 pound of boneless fillets or steaks to provide enough protein for 4 servings.Some fish contain more fat than others. Fat fish are usually best for baking and broiling. And lean fish are better for cooking in water or steam or for making chowders, and for deep-fat or pan frying.Frozen fish are a boon to inlanders. They give us the fish we want at any time of year. And the flavor is fresh. Before cooking a frozen fish, thaw it slowly if there is time—in a refrigerator or other cold place. If you are in a hurry, cook it slowly for a longer period. Never permit frozen fish to thaw and refreeze.Canned fish is economical and convenient for family meals. It can be chilled and served in salads or on cold plate lunches with little further preparation. For cooked dishes, the brine or oil in which the fish is packed can often be used to add flavor and nutritive value to the sauce.Salmon is ordinarily available in several different quality grades and is packed in brine. Mackerel also is packed in brine. Tuna fish may be had in solid-pack, chunk, or grated style, packed in oil or brine. Flaked fish—cod, haddock, pollack, or a combination—is ordinarily packed dry. Small domestic sardines packed in oil, mustard sauce, or tomato sauce are gaining market prominence.Fish patties1½ cups flaked cooked or canned fish1½ cups dry mashed potatoes1 tablespoon finely chopped onion½ teaspoon salt1 eggPepperFlourCooking fat or oilCombine all ingredients except flour and fat or oil.Shape mixture into patties, roll in flour, and brown in fat or oil.Menu SuggestionServe with pickled beets, a green vegetable, celery, and for dessert molded cornstarch pudding with a sauce of cooked dried apricots.For VarietyFish-Potato Puffs.—Add 2 egg yolks instead of a whole egg to the mixture of fish and potato; add seasonings and fold in stiffly beaten egg whites. Put mixture into greased custard cups and bake at 350° F. (moderate oven) 30 minutes.Salt fish Balls.—Use 1 cup of salt fish. Soak the fish in lukewarm water until freshened, changing the water once or twice. An hour or two is usually long enough. Simmer in water until tender, drain, and shred. Stir fish into mashed potatoes. Omit onion and salt. Mix well with the other ingredients. Form into balls and roll in flour. Fry in shallow or deep fat, or bake in the oven.Fish and noodles3 tablespoons chopped onion⅓ cup diced celery1 tablespoon cooking fat or oil½ teaspoon saltPepper1⅔ cups cooked or canned tomatoes, or 2 cups raw tomatoes cut in pieces1⅔ cups cooked noodles2 cups flaked cooked fishCrumbs mixed with melted butter or margarineCook onion and celery in fat or oil a few minutes.Add salt, pepper, and tomatoes and heat to boiling.Put alternate layers of noodles, fish, and hot tomato mixture into a greased baking dish. Top with crumbs.Bake at 350° F. (moderate oven) 20 minutes or until the mixture is heated through and the crumbs are browned.Menu SuggestionServe with snap beans or asparagus, a green salad with a tangy horseradish dressing, and have cupcakes for dessert.For VarietyUse cooked spaghetti or macaroni instead of noodles.Instead of tomatoes, use cheese sauce—a thin white sauce to which ½ cup grated sharp cheese has been added for each cup of sauce. Sprinkle with grated cheese the last 10 minutes of baking.Jellied tuna salad1 tablespoon unflavored gelatin¼ cup cold water½ teaspoon salt½ teaspoon celery seed¼ cup vinegar¼ cup water2 eggs, beaten2 cups flaked canned tuna (or other canned or cooked fish)Soften gelatin on top of water. Add seasonings, vinegar, and water to eggs. Cook over boiling water until thickened, stirring constantly.Add gelatin and stir until it is dissolved.Add fish and mix thoroughly. Pour into individual molds or large ring mold and chill.Menu SuggestionServe scalloped potatoes with chives, cooked carrots, and have floating island with a topping of a bright, tart jelly for dessert.For VarietyA Hearty Salad.—Place cold flaked cooked fish in lettuce cups. Surround with slices of tomatoes and cucumbers (in season), and very thin slices of cold boiled potato dipped in french dressing. Garnish with hard-cooked eggs.A Cold Platter.—Serve chilled salmon which has been boned and cut into serving-size pieces. Surround with slices of tomatoes and mounds of tossed green salad.Fried fish fillets1 pound fish fillets (salmon, cod, rosefish, or haddock)Milk, flour1 egg, beaten1 tablespoon water¾ tablespoon salt1 cup fine dry crumbsCooking fat or oilCut fish in serving pieces. Dip in milk, then in flour. Mix egg, water, and salt. Dip floured fish in this mixture, and roll in crumbs.Heat fat or oil in fry pan, put in the fillets. Reduce heat, and cook slowly 10 to 15 minutes, until the fish is done through and golden brown on both sides. Drain.Garnish with parsley and lemon.Menu SuggestionServe with baked potatoes, creamed onions, asparagus salad or mixed vegetable salad, and gelatin fruit dessert.For VarietyOven-Fried Fillets.—Prepare fish for frying and place in greased shallow baking pan with space between pieces. Dot with butter or margarine, and bake at 500° F. (extremely hot oven) for 10 minutes.Fish Baked in Milk.—Place fish in shallow baking pan, pour on ½ cup top milk. Sprinkle with salt, dot with butter or margarine. Bake at 350° F. (moderate oven) about 25 minutes.Salmon loaf2 cups flaked canned or cooked salmon3 tablespoons cooking fat or oil3 tablespoons flour1 cup milk and salmon liquidSalt and pepper2 tablespoons finely chopped parsley2 cups soft bread cubes1 egg, beatenDrain canned salmon, saving the liquid.Make sauce: Heat fat or oil, blend in flour. Add enough milk to the salmon liquid to make 1 cup, and stir into the flour mixture. Cook until thickened, stirring constantly. Season.Mix the sauce with the other ingredients. Form into loaf.Bake in uncovered pan at 350° F. (moderate oven) about half an hour, or until brown.Menu SuggestionServe with baked sweetpotatoes, creamed celery or peas, a green vegetable salad, and a fruit whip.For VarietyTo give extra flavor to salmon loaf, add ½ cup coarsely chopped sweet pickle and 1 teaspoon grated onion to mixture before baking.Use cooked cod or haddock in place of the salmon.Serve fish loaf with egg sauce made by adding to 1 cup white sauce, 2 sliced hard-cooked eggs and ½ to 1 tablespoon grated horseradish.Stuffed fish fillets¾ cup finely cut celery3 tablespoons finely chopped onion6 tablespoons cooking fat or oil3 cups bread cubes¾ teaspoon saltPepper2 tablespoons chopped parsley1 teaspoon thyme or other savory seasoning1 pound small fish filletsFine dry crumbs2 tablespoons fatCook celery and onion in fat or oil for a few minutes.Add bread cubes and seasonings, and mix well.Place stuffing on skin side of salted individual fillets. Roll and fasten with toothpicks.Roll the stuffed fillets in fine crumbs and brown in fat in a fry pan. Cover and cook over low heat until tender—about 10 minutes.Menu SuggestionServe with tartar sauce, boiled or baked potatoes or squash, green lima beans, cabbage and carrot salad, and lemon pie.For VarietyLay one fillet in greased baking dish; brush with melted fat or with oil, sprinkle with lemon juice, and cover with stuffing. Place second fillet on stuffing, sprinkle with crumbs, dot with fat, and bake uncovered at 350° F. (moderate oven) about 35 minutes. Baste occasionally with melted fat.Fish with curry sauce1½ pounds dressed fish2 tablespoons butter or margarine1 tablespoon chopped green pepper1 small onion, chopped¼ cup chopped celery2 tablespoons flour1 cup liquid (liquid from simmered fish plus milk)Curry powderSalt2 to 3 cups hot cooked rice2 tablespoons chopped parsleySimmer fish about 10 minutes in a small quantity of water in a shallow pan. Drain and save liquid.While the fish is cooking, make sauce: Melt the butter or margarine and cook the green pepper, onion, and celery in it a few minutes. Stir in the flour, then add the liquid. Cook until thickened, stirring constantly.Add curry powder and salt to taste. Use ⅛ to 1 teaspoon curry powder, as desired.Remove skin and bones from the cooked fish. Arrange fish on a hot platter with a border of flaky rice. Pour sauce over fish, and sprinkle parsley on top.Menu SuggestionServe with a cooked green or yellow vegetable, citrus fruit salad, and cottage pudding with caramel sauce.For VarietyShrimp With Curry Sauce.—Instead of the fish, use shrimp.Salmon, rice, and tomatoes¼ cup chopped onion¼ cup chopped green pepper2 tablespoons bacon fat or meat drippings1½ cups boiling water2 cups cooked or canned tomatoes, or 2½ cups chopped raw tomatoesSalt and pepper⅓ cup raw rice¼ cup chopped olives2 cups flaked canned or cooked salmonCook onion and green pepper in the fat in a large fry pan until the onion is yellow. Add water, tomatoes, and salt and pepper to taste. Bring to boil.Add rice and simmer until rice is tender—20 to 25 minutes—adding more water if needed.Add olives and fish and cook 2 or 3 minutes longer to blend the flavors.Menu SuggestionServe with baked squash, a green vegetable in salad or cooked, with cream pie for dessert.For VarietyOther cooked fishmay be used in place of salmon.One cup of cooked ricemay be used instead of the uncooked rice. Omit boiling water. Add the rice, olives, and fish as soon as the vegetables are tender and cook 5 or 10 minutes longer.Celerymay be used instead of the green pepper.Eggs ...uncaptionedEggs are excellent for main dishes because they contain high-quality protein, and are a good source of several important minerals and vitamins. When you serve eggs as an alternate for meat in a main dish, either allow more than 1 egg per person or add enough milk or cheese, as in cheese omelet, for example, to make up the difference.Government-graded eggs are sold in cartons labeled with the grade (quality), size (weight), and date of grading. There are four U. S. grades—AA, A, B, and C. Grades AA and A have a large proportion of thick white, a firm high yolk, and a delicate flavor. They are often preferred for cooking in the shell, poaching, and frying. Grades B and C, which are less expensive than the two top grades, are a thrifty choice where appearance and delicate flavor are less important, as in Spanish omelet, gingerbread, or scrambled eggs with bacon.Sizes of eggs and their minimum weights per dozen are:Jumbo30 ouncesExtra large27 ouncesLarge24 ouncesMedium21 ouncesSmall18 ouncesPeewee15 ouncesWithin any grade, large eggs usually cost more per dozen than smaller ones. Use the above weights to determine which size gives you the best return for your money. For instance, if medium eggs weighing 21 ounces are 56 cents a dozen (2⅔ cents an ounce) they are a better buy than large eggs weighing 24 ounces at 66 cents a dozen (2¾ cents an ounce).Eggs are cheaper than meat as a source of main-dish protein when the price of eight large eggs is less than the price of a pound of meat with moderate amounts of bone and fat, such as rump roast. Or when the price of a dozen large eggs is less than the price of a pound of lean meat with little fat and bone, as round steak.The color of the eggshell depends on the breed of hen and does not indicate the food value of the eggs. So do not pay a higher price for brown eggs than for white ones, or vice versa, with the idea that you are getting more food value.Hot deviled eggs2 tablespoons butter, margarine, or oil½ green pepper, chopped fine⅓ cup celery, chopped fine1 small onion, chopped fine1 tablespoon flour1⅓ cups cooked or canned tomatoes1 teaspoon salt1 teaspoon worcestershire sauce2 drops tabasco sauce⅔ cup cold milk6 hard-cooked eggs, slicedCrumbs, butter or margarineHeat butter or margarine and cook chopped vegetables in it until they are tender. Blend in the flour.Add tomatoes and seasonings and cook until thickened, stirring constantly.Stir the hot tomato mixture into the milk and carefully add the eggs.Turn into a greased baking dish and top with crumbs. Dot with butter or margarine and bake at 375° F. (moderate oven) until the crumbs are brown and the mixture is hot, about 10 to 15 minutes.Menu SuggestionServe with asparagus, broccoli, or other green vegetable, mashed potatoes, and cheese with fruit pie for dessert.For VarietyInstead of adding crumbs and baking the deviled egg mixture, serve it on toast or in patty shells.Egg and toast special4 slices bacon, chopped fine4 thick slices bread, with 2-inch holes in centers4 eggsSalt and pepperCook bacon in a fry pan until half done; push to side of pan. Pour off fat. Brown bread slices in pan while bacon continues to cook.Break the eggs into the holes, and season. Sprinkle bacon over eggs and bread. Reduce heat, cover pan, and cook until eggs are done.Serve withcreamed onions, sliced tomato and cottage cheese salad for needed protein, and a fruit dessert.Mexican scrambled eggs2 tablespoons minced onion½ clove garlic, chopped fine1 small green pepper, diced fine2 tablespoons cooking fat or oil⅓ cup sieved cooked or canned tomatoes3 tablespoons water1 teaspoon salt, pepper6 eggs, slightly beatenFry onion, garlic, and green pepper in fat or oil. Add tomatoes, water, salt, and pepper.Cook 3 minutes. Add eggs and cook over low heat, stirring occasionally, until thickened.Serve withpotatoes, snap beans, green salad with strips of meat and cheese, and upside-down cake made with fresh or stewed dried fruit.Shirred eggs on spinach1 to 1½ pounds spinach½ teaspoon salt2 slices baconSalt and pepper4 eggsWash spinach thoroughly, place in pan, and add salt. Cover and cook without added water until wilted—about 5 minutes.Chop bacon fine; fry until crisp.Mix bacon and bacon fat with spinach and season to taste with salt and pepper.Place hot spinach in a baking dish. Make four depressions in spinach, and break an egg into each.Cover dish and bake at 350° F. (moderate oven) 20 to 25 minutes or until eggs are firm. If desired, sprinkle grated cheese over the eggs during the last 10 minutes.Menu SuggestionServe with baked sweetpotatoes, fruit salad, and cheese cake or pie with cheese.For VarietyShirred Eggs With Cheese.—Place a tablespoon of top milk in a greased custard cup. Break an egg into the cup, add salt and pepper, and bake at 350° F. (moderate oven) until white is nearly firm. Sprinkle with grated cheese and bake until cheese is melted.Eggs scrambled with luncheon meat1 cup diced luncheon meat1 tablespoon cooking fat or oil4 eggs, beaten¼ cup milk¼ teaspoon saltPepperSalami, canned cured pork loaf, bologna, frankfurters, or any other spiced or smoked luncheon meat makes a good combination with eggs for this quick dinner dish.Lightly brown the diced meat in the fat or oil in a fry pan over moderate heat.Combine eggs, milk, salt, and pepper and add to the meat.Cook, stirring constantly, until eggs are done.Menu SuggestionServe with baked potatoes, carrot and celery sticks, and tomato aspic salad. Have fruit dumplings for dessert.For VarietyUsechopped cooked chicken, turkey, rabbit, or giblets. With poultry, substitute broth for the milk for more flavor.Or, instead of meat, use¾ cup cottage cheese or chopped Cheddar cheese, adding the cheese to the egg mixture before cooking. Serve these scrambled eggs with broiled, fried, or stewed tomatoes, or with tomato sauce.Eggaroni4 hard-cooked eggs2 tablespoons butter or margarine2 tablespoons flour1⅔ cups milk1 teaspoon finely chopped onion½ tablespoon horseradish, if desired1½ cups cooked macaroniSalt and pepper2 tomatoes, cut in quartersCrumbs mixed with melted butter or margarineCut eggs in quarters.Make white sauce: Melt butter or margarine, blend in flour, and add milk slowly. Cook, stirring, until thickened.Add other ingredients except tomatoes and crumbs. Pour into greased baking dish.Press tomatoes into top of mixture, leaving skin surface exposed.Sprinkle crumbs over top and bake at 350° F. (moderate oven) 20 to 30 minutes or until tomatoes are tender.Menu SuggestionServe with spinach or kale, apple and raisin salad, and apricot snow with custard sauce.For VarietyCover macaroni mixture with pieces of canned, instead of fresh, tomatoes. Make sauce with juice from tomatoes instead of milk.Omit tomatoes. Mix ½ cup grated cheese with the crumbs and sprinkle over top during last 15 minutes of baking.Puffy spanish omelet1 cup cooked or canned tomatoes, or 1¼ cups chopped raw tomatoes1 small green pepper, chopped½ small onion, chopped fine1 tablespoon chopped parsley¼ cup chopped celery8 to 10 stuffed olives, sliced4 eggs, separated½ teaspoon salt⅛ teaspoon pepper1 tablespoon cooking fat or oilCombine tomatoes, green pepper, onion, parsley, celery, and olives. Simmer 15 minutes or until liquid is reduced to a few tablespoonfuls.Beat egg yolks well. Add salt to egg whites and beat until stiff but not dry.Gradually fold the beaten egg yolks into the whites and then fold in the cooked vegetables. Add pepper.Heat the fat or oil in a fry pan and pour in the egg mixture. Cook over low heat until lightly browned on the bottom. Cover and cook until set.Or, when the omelet is lightly browned on the bottom, finish by baking 10 to 15 minutes at 350° F. (moderate oven).Menu SuggestionServe with slices of broiled ham or fried sausages for more protein, and with baked potatoes, greens, and cooked dried fruit.Egg and potato scramble2 slices bacon4 medium-sized potatoes, sliced thin1 teaspoon salt4 eggs, beaten¼ cup milkPepperFry bacon slices and remove from fry pan.Fry potatoes in the fat until they are well browned, sprinkling with salt as browning starts.Cover pan closely. Cook over low heat until potatoes are tender.Combine eggs, milk, and pepper. Pour over potatoes in pan and cook slowly, stirring occasionally, until eggs are set.Crumble bacon slices and add just before removing pan from heat. Serve at once.Menu SuggestionServe with scalloped tomatoes or eggplant, spinach or kale, pear and cottage cheese salad, cookies.For VarietyBits of cooked ham, chipped beef, or any cooked meats may be used in place of the bacon in this recipe. Thin slices of sausages or chopped chicken livers are especially good. Fry the potatoes in bacon fat or other meat drippings when omitting the bacon.Small cubes of cheese or flakes of smoked fish are other welcome additions with their own distinctive flavors.Eggs in potato nests1½ cups leftover mashed potatoes5 eggsSalt and pepperMix potatoes with one of the eggs. Shape mixture into four balls, place on greased baking sheet.Press centers of balls to make cups. Break an egg into each cup, season with salt and pepper.Bake at 325° F. (slow oven) 20 to 25 minutes or until eggs are as firm as desired.Menu SuggestionServe with broccoli and cheese sauce, and crisp salad, and spicecake for dessert.For VarietyAdd ¼ cup grated cheese and 1 teaspoon grated onion or onion juice to the potato mixture.Bake the potato cups and fill with a mixture such as creamed salmon and peas or creamed chicken and celery.Mix ¾ cup chopped cooked ham with 2 cups mashed potatoes; season. Add the yolk of 1 egg and fold in the stiffly beaten egg white. Line a greased baking dish with this mixture; bake 30 minutes at 350° F. (moderate oven) until potatoes are slightly browned. Fill the potato “nest” with hot creamed ham and eggs: 1½ cups white sauce, 4 hard-cooked eggs sliced, ¼ cup chopped cooked ham.Cheese and milk ...uncaptionedCheese is one of the most popular alternates for meat. Like meat and eggs, it contains high-quality protein and is an excellent supplement for the protein in bread and such other cereal foods as macaroni, noodles, and spaghetti.Cheese is not equal in food value to the milk from which it is made. It contains one of the milk proteins but the other is separated out when cheese is made and is left in the whey.American Cheddar, sometimes called American or “store” cheese, is the cheese most commonly used in cooking in this country. It is sold in natural and processed forms, and varies in flavor from mild to very sharp. Other cheeses are noted for their distinctive flavors and are chiefly used for garnishing, as the grated hard Parmesan, or for eating alone, as the sweet Swiss and Brick or the salty Bleu and Gouda.You can count on half a pound of Cheddar cheese (2 cups chopped or grated) to give you enough protein for 4 servings of a main dish, or about the same amount of protein as a pound of meat with a moderate amount of bone and fat.Because Cheddar cheese is a concentrated food, it is generally used in relatively small amounts—less than half a pound for 4 servings. Then other protein-rich foods are added to the meal or included in the cheese dish to increase the protein content, as milk and eggs added to the cheese for a souffle or an omelet.Cottage cheese is less concentrated than Cheddar cheese, with only four-fifths as much protein per pound. In using cottage cheese as a meat alternate, use about a fourth more by weight than you would of Cheddar cheese. For instance, it would take 10 ounces of cottage cheese (compared with 8 ounces of Cheddar cheese) to alternate for a pound of beef with a moderate amount of fat and bone. Ten ounces of cottage cheese measure about 1¼ cups; a pound measures a little more than 2 cups.We lean heavily on milk as a source of our day’s protein. But it takes almost 7 cups of fluid milk, or about 2 cups of nonfat dry milk, to provide enough protein for 4 servings of a main dish. So, although we sometimes use a milk soup or chowder as the main dish, we are more likely to spread our milk consumption throughout the day—in beverages, custards, or milk puddings. In many recipes, we can increase the milk value by using fluid and dry milk together.Cheese puff6 slices bread1½ cups ground or grated cheese2 eggs1½ cups milk½ teaspoon saltPepper, paprika, and mustard if desiredFit 3 slices of bread into the bottom of a greased baking dish. Sprinkle with half the cheese and cover with the rest of the bread.Beat eggs, add milk and seasonings, pour over bread and cheese, and cover with rest of cheese.Set baking dish in a pan of hot water and bake at 350° F. (moderate oven) about 40 minutes or until custard is set and bread is puffy.Serve withlima beans or peas, beets, green salad, fruit cobbler.Cheese fondue1½ cups milk1½ cups soft breadcrumbs1 cup chopped or grated cheese1 tablespoon butter or margarine½ teaspoon salt3 eggs, separatedScald milk. Add crumbs, cheese, butter or margarine, and salt.Beat egg yolks; add milk mixture. Beat egg whites until stiff but not dry; fold into mixture.Pour into greased baking dish. Bake at 350° F. (moderate oven) 30 minutes or until set.Serve at once withbaked squash, a green vegetable, apple-celery salad with nuts, and cookies.Baked macaroni and cheese4 ounces macaroni (1 cup elbow or 1-inch pieces)1 quart boiling water1 teaspoon salt1½ cups water or fluid milk⅓ cup dry milk, whole or nonfat1 tablespoon flour½ teaspoon salt1 tablespoon butter or margarine1 cup chopped or grated cheeseCrumbs, butter or margarineCook the macaroni in the boiling water with the teaspoon of salt for the length of time indicated on the package. Drain.Put the 1½ cups of water or fluid milk into top of double boiler. Add dry milk, flour, and half teaspoon salt. Beat until smooth.Cook over boiling water, stirring constantly until thickened. Add butter or margarine and cheese. Stir until they are melted.Put macaroni into a greased baking dish. Pour on the cheese sauce.Top with crumbs, dot with butter or margarine. Bake at 375° F. (moderate oven) until crumbs are brown and mixture is hot.Menu SuggestionServe with beet greens, grated raw carrot salad, and cooked dried apricots or fresh fruit cup with cookies for dessert.For VarietyAdd grated onion or chopped green pepper to the sauce.Cheese rabbit (rarebit)3 tablespoons butter or margarine3 tablespoons flour1 tablespoon finely chopped onion¼ teaspoon salt¼ teaspoon powdered dry mustardPaprika, if desired1½ cups milk⅓ pound cheese, ground or grated (1½ cups)1 egg, beatenMelt butter or margarine and blend in flour, onion, and seasonings. Add milk slowly. Cook over low heat until thickened, stirring constantly.Remove from heat and add cheese.Pour a little of the sauce into the beaten egg, then pour all back into the sauce. Stir and cook 2 or 3 minutes longer, until cheese is melted.Serve on toast or crackers.Menu SuggestionServe with lima beans or peas and combination vegetable salad. Have melon or other fresh fruit for dessert.For VarietyTomato rabbit.—Use tomato juice or thin tomato soup instead of milk in the recipe for Cheese Rabbit.To make plain or tomato rabbit a heartier dish, serve over quartered hard-cooked eggs on toast.Cottage cheese-pickle-peanut sandwich⅔ cup cottage cheese⅓ cup peanut butter, coarse grind⅓ cup diced dill or sweet pickles8 slices bread2 tablespoons milk¼ teaspoon salt1 egg, beatenCooking fat or oilCombine cottage cheese, peanut butter, and chopped pickles.Spread the mixture generously on 4 bread slices and cover with the other 4 slices.Add milk and salt to the beaten egg and mix thoroughly.Dip both sides of sandwiches quickly into the egg mixture. Do not soak the bread. Brown on both sides in hot fat over moderate heat.Menu SuggestionServe with vegetable soup or a large vegetable salad, and fresh fruit.Cottage Cheese SaladsSeason cottage cheese with finely chopped chives and use for stuffing fresh tomatoes. Or, in winter, use to fill the center of a ring mold of tomato aspic jelly.Moisten cottage cheese with top milk and season with salt and pepper. Heap in the center of cantaloupe rings and top with pitted sweet cherries.Dry beans and peas ...uncaptionedThere are dozens of varieties of beans and peas, and for centuries they have been important in the diets of many peoples. In this country, varieties grown and used in some sections are practically unknown in others. The South has its blackeye peas and black beans, the East and Middle West have their pea beans, soybeans, and kidney beans, and the Southwest and West like pinto beans and chickpeas.Beans and peas contain proteins that are not well balanced by themselves and need to be supplemented with high-quality protein in the same meal. When you serve beans as the main dish, you can increase the quality and quantity of protein in the meal by adding a little meat or cheese. This is done in many famous national bean dishes. For example, ham or smoked sausage is often added to split-pea soup and grated cheese is used to garnish beans.When you serve beans alone as the main dish, you need to cook about 1⅓ cups, or a little more than 9 ounces of dry navy beans, to provide the amount of protein recommended for 4 servings. This makes about 3 cups of cooked beans, or four ¾-cup servings. If you do not use this amount or do not add other protein food to the bean dish, remember to supplement the protein elsewhere in the meal, perhaps with an egg salad or baked custard.Soybean protein is of higher quality than protein of most beans commonly used in this country. For high nutritive value and distinctive flavor from your food dollar, use soybeans sometimes instead of navy or lima beans in favorite bean recipes, or use some soy flour in making breads and hot breads.Split peas provide slightly more protein than an equal weight or measure of dry beans except soybeans. Try thick hot split-pea soup for the main dish on a cold winter day.Beans and peas are economical protein foods. You will generally find that a protein dish made up partly of beans and providing an equal quantity of protein averages less in cost than one made up entirely of meat.To soak dry beans and whole peas, boil them 2 minutes in the soaking water first, to help prevent fermentation and hardening of skins. An hour of soaking is enough after boiling, but overnight may be more convenient. Cook beans in the soaking water for best flavor and highest nutritive value. Split peas do not need soaking.Baked chili beans and hamburger1 cup dry chili or kidney beans3 cups water½ pound ground beef2 tablespoons drippings or other fat1 small onion, sliced1 clove garlic, sliced½ green pepper, chopped fine2 cups cooked or canned tomatoes, or 2½ cups raw tomatoes cut in pieces½ teaspoon saltChili powder to tasteBoil beans in water 2 minutes. Remove from heat, cover, and soak 1 hour or overnight. Cook in same water until almost tender.Brown meat in fat. Add onion, garlic, green pepper, tomatoes, and salt, and cook a few minutes.Add meat mixture and chili powder to beans.Place in a baking dish or bean pot, cover, and bake at 350° F. (moderate oven) about 2 hours. Uncover during the last half hour to brown the beans if desired.Or cook the mixture slowly for about 1 hour in a covered kettle on top of the range. Stir occasionally.Menu SuggestionServe with a large garden salad and fruit betty or apple dumplings.For VarietyCook the beans with a ham bone, omitting ground beef and chili powder. Or use 1 cup ham trimmings from a baked ham instead of beef.Dry bean or pea soup1 cup dry beans or whole peas6 cups waterMeaty ham bone1 small onion, choppedSalt and pepperBoil beans or peas in water 2 minutes. Remove from heat, cover, and soak 1 hour or overnight.Add ham bone. Boil gently 2 hours in a covered pan.Add onion and continue cooking 30 minutes, or until beans are soft. Remove bone and cut off meat.Add meat to soup. Season to taste, and reheat.Menu SuggestionServe with tomato aspic, or fruit salad, with cottage cheese. Have custard pie for dessert.For VarietyFor Thick, Smooth Soup.—Put beans or peas through a sieve before adding meat; discard skins. Mix 2 teaspoons flour with a little water; stir into soup. Boil 1 minute, stirring constantly.Split-Pea or Lentil Soup.—Use 1 cup of split peas or lentils instead of beans in the recipe above. No soaking is needed. Boil gently, stirring occasionally, about 3 hours. Proceed as for bean soup.Hot Pot.—Add a garlic clove and 2 chili peppers or a teaspoon of chili powder to beans before cooking. After cooking, remove garlic and peppers.Quick baked beans
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Fish—fresh, frozen, canned, or salted—provides high-quality protein. And it lends interesting flavor and variety to meal planning.
Different kinds of fish vary greatly in price per pound. Some cost twice as much as others, depending on the season, local supply, and the preference of buyers.
Fresh fish may be whole, drawn, dressed, or in fillets or steaks. Whole fish are sold as they are caught. Drawn fish have only the viscera removed. Dressed fish have the viscera, head, tail, and usually the fins removed. Fillets are boneless slices of fish cut lengthwise away from the backbone. Steaks are crosswise slices, usually ¾ to 1 inch thick, still including bones.
There is no bone or waste in fish fillets, and very little in fish steaks—only about 9 percent. Dressed whole fish may be cheaper per pound but remember that they include considerable waste.
To provide the suggested 2 ounces of protein for 4 servings of a main dish, you will usually need to buy 2 pounds of whole fish. The exact amount needed depends on the kind of fish and the amount of waste in cleaning. It takes only 1 pound of boneless fillets or steaks to provide enough protein for 4 servings.
Some fish contain more fat than others. Fat fish are usually best for baking and broiling. And lean fish are better for cooking in water or steam or for making chowders, and for deep-fat or pan frying.
Frozen fish are a boon to inlanders. They give us the fish we want at any time of year. And the flavor is fresh. Before cooking a frozen fish, thaw it slowly if there is time—in a refrigerator or other cold place. If you are in a hurry, cook it slowly for a longer period. Never permit frozen fish to thaw and refreeze.
Canned fish is economical and convenient for family meals. It can be chilled and served in salads or on cold plate lunches with little further preparation. For cooked dishes, the brine or oil in which the fish is packed can often be used to add flavor and nutritive value to the sauce.
Salmon is ordinarily available in several different quality grades and is packed in brine. Mackerel also is packed in brine. Tuna fish may be had in solid-pack, chunk, or grated style, packed in oil or brine. Flaked fish—cod, haddock, pollack, or a combination—is ordinarily packed dry. Small domestic sardines packed in oil, mustard sauce, or tomato sauce are gaining market prominence.
1½ cups flaked cooked or canned fish1½ cups dry mashed potatoes1 tablespoon finely chopped onion½ teaspoon salt1 eggPepperFlourCooking fat or oil
1½ cups flaked cooked or canned fish
1½ cups dry mashed potatoes
1 tablespoon finely chopped onion
½ teaspoon salt
1 egg
Pepper
Flour
Cooking fat or oil
Combine all ingredients except flour and fat or oil.
Shape mixture into patties, roll in flour, and brown in fat or oil.
Serve with pickled beets, a green vegetable, celery, and for dessert molded cornstarch pudding with a sauce of cooked dried apricots.
Fish-Potato Puffs.—Add 2 egg yolks instead of a whole egg to the mixture of fish and potato; add seasonings and fold in stiffly beaten egg whites. Put mixture into greased custard cups and bake at 350° F. (moderate oven) 30 minutes.
Salt fish Balls.—Use 1 cup of salt fish. Soak the fish in lukewarm water until freshened, changing the water once or twice. An hour or two is usually long enough. Simmer in water until tender, drain, and shred. Stir fish into mashed potatoes. Omit onion and salt. Mix well with the other ingredients. Form into balls and roll in flour. Fry in shallow or deep fat, or bake in the oven.
3 tablespoons chopped onion⅓ cup diced celery1 tablespoon cooking fat or oil½ teaspoon saltPepper1⅔ cups cooked or canned tomatoes, or 2 cups raw tomatoes cut in pieces1⅔ cups cooked noodles2 cups flaked cooked fishCrumbs mixed with melted butter or margarine
3 tablespoons chopped onion
⅓ cup diced celery
1 tablespoon cooking fat or oil
½ teaspoon salt
Pepper
1⅔ cups cooked or canned tomatoes, or 2 cups raw tomatoes cut in pieces
1⅔ cups cooked noodles
2 cups flaked cooked fish
Crumbs mixed with melted butter or margarine
Cook onion and celery in fat or oil a few minutes.
Add salt, pepper, and tomatoes and heat to boiling.
Put alternate layers of noodles, fish, and hot tomato mixture into a greased baking dish. Top with crumbs.
Bake at 350° F. (moderate oven) 20 minutes or until the mixture is heated through and the crumbs are browned.
Serve with snap beans or asparagus, a green salad with a tangy horseradish dressing, and have cupcakes for dessert.
Use cooked spaghetti or macaroni instead of noodles.
Instead of tomatoes, use cheese sauce—a thin white sauce to which ½ cup grated sharp cheese has been added for each cup of sauce. Sprinkle with grated cheese the last 10 minutes of baking.
1 tablespoon unflavored gelatin¼ cup cold water½ teaspoon salt½ teaspoon celery seed¼ cup vinegar¼ cup water2 eggs, beaten2 cups flaked canned tuna (or other canned or cooked fish)
1 tablespoon unflavored gelatin
¼ cup cold water
½ teaspoon salt
½ teaspoon celery seed
¼ cup vinegar
¼ cup water
2 eggs, beaten
2 cups flaked canned tuna (or other canned or cooked fish)
Soften gelatin on top of water. Add seasonings, vinegar, and water to eggs. Cook over boiling water until thickened, stirring constantly.
Add gelatin and stir until it is dissolved.
Add fish and mix thoroughly. Pour into individual molds or large ring mold and chill.
Serve scalloped potatoes with chives, cooked carrots, and have floating island with a topping of a bright, tart jelly for dessert.
A Hearty Salad.—Place cold flaked cooked fish in lettuce cups. Surround with slices of tomatoes and cucumbers (in season), and very thin slices of cold boiled potato dipped in french dressing. Garnish with hard-cooked eggs.
A Cold Platter.—Serve chilled salmon which has been boned and cut into serving-size pieces. Surround with slices of tomatoes and mounds of tossed green salad.
1 pound fish fillets (salmon, cod, rosefish, or haddock)Milk, flour1 egg, beaten1 tablespoon water¾ tablespoon salt1 cup fine dry crumbsCooking fat or oil
1 pound fish fillets (salmon, cod, rosefish, or haddock)
Milk, flour
1 egg, beaten
1 tablespoon water
¾ tablespoon salt
1 cup fine dry crumbs
Cooking fat or oil
Cut fish in serving pieces. Dip in milk, then in flour. Mix egg, water, and salt. Dip floured fish in this mixture, and roll in crumbs.
Heat fat or oil in fry pan, put in the fillets. Reduce heat, and cook slowly 10 to 15 minutes, until the fish is done through and golden brown on both sides. Drain.
Garnish with parsley and lemon.
Serve with baked potatoes, creamed onions, asparagus salad or mixed vegetable salad, and gelatin fruit dessert.
Oven-Fried Fillets.—Prepare fish for frying and place in greased shallow baking pan with space between pieces. Dot with butter or margarine, and bake at 500° F. (extremely hot oven) for 10 minutes.
Fish Baked in Milk.—Place fish in shallow baking pan, pour on ½ cup top milk. Sprinkle with salt, dot with butter or margarine. Bake at 350° F. (moderate oven) about 25 minutes.
2 cups flaked canned or cooked salmon3 tablespoons cooking fat or oil3 tablespoons flour1 cup milk and salmon liquidSalt and pepper2 tablespoons finely chopped parsley2 cups soft bread cubes1 egg, beaten
2 cups flaked canned or cooked salmon
3 tablespoons cooking fat or oil
3 tablespoons flour
1 cup milk and salmon liquid
Salt and pepper
2 tablespoons finely chopped parsley
2 cups soft bread cubes
1 egg, beaten
Drain canned salmon, saving the liquid.
Make sauce: Heat fat or oil, blend in flour. Add enough milk to the salmon liquid to make 1 cup, and stir into the flour mixture. Cook until thickened, stirring constantly. Season.
Mix the sauce with the other ingredients. Form into loaf.
Bake in uncovered pan at 350° F. (moderate oven) about half an hour, or until brown.
Serve with baked sweetpotatoes, creamed celery or peas, a green vegetable salad, and a fruit whip.
To give extra flavor to salmon loaf, add ½ cup coarsely chopped sweet pickle and 1 teaspoon grated onion to mixture before baking.
Use cooked cod or haddock in place of the salmon.
Serve fish loaf with egg sauce made by adding to 1 cup white sauce, 2 sliced hard-cooked eggs and ½ to 1 tablespoon grated horseradish.
¾ cup finely cut celery3 tablespoons finely chopped onion6 tablespoons cooking fat or oil3 cups bread cubes¾ teaspoon saltPepper2 tablespoons chopped parsley1 teaspoon thyme or other savory seasoning1 pound small fish filletsFine dry crumbs2 tablespoons fat
¾ cup finely cut celery
3 tablespoons finely chopped onion
6 tablespoons cooking fat or oil
3 cups bread cubes
¾ teaspoon salt
Pepper
2 tablespoons chopped parsley
1 teaspoon thyme or other savory seasoning
1 pound small fish fillets
Fine dry crumbs
2 tablespoons fat
Cook celery and onion in fat or oil for a few minutes.
Add bread cubes and seasonings, and mix well.
Place stuffing on skin side of salted individual fillets. Roll and fasten with toothpicks.
Roll the stuffed fillets in fine crumbs and brown in fat in a fry pan. Cover and cook over low heat until tender—about 10 minutes.
Serve with tartar sauce, boiled or baked potatoes or squash, green lima beans, cabbage and carrot salad, and lemon pie.
Lay one fillet in greased baking dish; brush with melted fat or with oil, sprinkle with lemon juice, and cover with stuffing. Place second fillet on stuffing, sprinkle with crumbs, dot with fat, and bake uncovered at 350° F. (moderate oven) about 35 minutes. Baste occasionally with melted fat.
1½ pounds dressed fish2 tablespoons butter or margarine1 tablespoon chopped green pepper1 small onion, chopped¼ cup chopped celery2 tablespoons flour1 cup liquid (liquid from simmered fish plus milk)Curry powderSalt2 to 3 cups hot cooked rice2 tablespoons chopped parsley
1½ pounds dressed fish
2 tablespoons butter or margarine
1 tablespoon chopped green pepper
1 small onion, chopped
¼ cup chopped celery
2 tablespoons flour
1 cup liquid (liquid from simmered fish plus milk)
Curry powder
Salt
2 to 3 cups hot cooked rice
2 tablespoons chopped parsley
Simmer fish about 10 minutes in a small quantity of water in a shallow pan. Drain and save liquid.
While the fish is cooking, make sauce: Melt the butter or margarine and cook the green pepper, onion, and celery in it a few minutes. Stir in the flour, then add the liquid. Cook until thickened, stirring constantly.
Add curry powder and salt to taste. Use ⅛ to 1 teaspoon curry powder, as desired.
Remove skin and bones from the cooked fish. Arrange fish on a hot platter with a border of flaky rice. Pour sauce over fish, and sprinkle parsley on top.
Serve with a cooked green or yellow vegetable, citrus fruit salad, and cottage pudding with caramel sauce.
Shrimp With Curry Sauce.—Instead of the fish, use shrimp.
¼ cup chopped onion¼ cup chopped green pepper2 tablespoons bacon fat or meat drippings1½ cups boiling water2 cups cooked or canned tomatoes, or 2½ cups chopped raw tomatoesSalt and pepper⅓ cup raw rice¼ cup chopped olives2 cups flaked canned or cooked salmon
¼ cup chopped onion
¼ cup chopped green pepper
2 tablespoons bacon fat or meat drippings
1½ cups boiling water
2 cups cooked or canned tomatoes, or 2½ cups chopped raw tomatoes
Salt and pepper
⅓ cup raw rice
¼ cup chopped olives
2 cups flaked canned or cooked salmon
Cook onion and green pepper in the fat in a large fry pan until the onion is yellow. Add water, tomatoes, and salt and pepper to taste. Bring to boil.
Add rice and simmer until rice is tender—20 to 25 minutes—adding more water if needed.
Add olives and fish and cook 2 or 3 minutes longer to blend the flavors.
Serve with baked squash, a green vegetable in salad or cooked, with cream pie for dessert.
Other cooked fishmay be used in place of salmon.
One cup of cooked ricemay be used instead of the uncooked rice. Omit boiling water. Add the rice, olives, and fish as soon as the vegetables are tender and cook 5 or 10 minutes longer.
Celerymay be used instead of the green pepper.
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Eggs are excellent for main dishes because they contain high-quality protein, and are a good source of several important minerals and vitamins. When you serve eggs as an alternate for meat in a main dish, either allow more than 1 egg per person or add enough milk or cheese, as in cheese omelet, for example, to make up the difference.
Government-graded eggs are sold in cartons labeled with the grade (quality), size (weight), and date of grading. There are four U. S. grades—AA, A, B, and C. Grades AA and A have a large proportion of thick white, a firm high yolk, and a delicate flavor. They are often preferred for cooking in the shell, poaching, and frying. Grades B and C, which are less expensive than the two top grades, are a thrifty choice where appearance and delicate flavor are less important, as in Spanish omelet, gingerbread, or scrambled eggs with bacon.
Sizes of eggs and their minimum weights per dozen are:
Within any grade, large eggs usually cost more per dozen than smaller ones. Use the above weights to determine which size gives you the best return for your money. For instance, if medium eggs weighing 21 ounces are 56 cents a dozen (2⅔ cents an ounce) they are a better buy than large eggs weighing 24 ounces at 66 cents a dozen (2¾ cents an ounce).
Eggs are cheaper than meat as a source of main-dish protein when the price of eight large eggs is less than the price of a pound of meat with moderate amounts of bone and fat, such as rump roast. Or when the price of a dozen large eggs is less than the price of a pound of lean meat with little fat and bone, as round steak.
The color of the eggshell depends on the breed of hen and does not indicate the food value of the eggs. So do not pay a higher price for brown eggs than for white ones, or vice versa, with the idea that you are getting more food value.
2 tablespoons butter, margarine, or oil½ green pepper, chopped fine⅓ cup celery, chopped fine1 small onion, chopped fine1 tablespoon flour1⅓ cups cooked or canned tomatoes1 teaspoon salt1 teaspoon worcestershire sauce2 drops tabasco sauce⅔ cup cold milk6 hard-cooked eggs, slicedCrumbs, butter or margarine
2 tablespoons butter, margarine, or oil
½ green pepper, chopped fine
⅓ cup celery, chopped fine
1 small onion, chopped fine
1 tablespoon flour
1⅓ cups cooked or canned tomatoes
1 teaspoon salt
1 teaspoon worcestershire sauce
2 drops tabasco sauce
⅔ cup cold milk
6 hard-cooked eggs, sliced
Crumbs, butter or margarine
Heat butter or margarine and cook chopped vegetables in it until they are tender. Blend in the flour.
Add tomatoes and seasonings and cook until thickened, stirring constantly.
Stir the hot tomato mixture into the milk and carefully add the eggs.
Turn into a greased baking dish and top with crumbs. Dot with butter or margarine and bake at 375° F. (moderate oven) until the crumbs are brown and the mixture is hot, about 10 to 15 minutes.
Serve with asparagus, broccoli, or other green vegetable, mashed potatoes, and cheese with fruit pie for dessert.
Instead of adding crumbs and baking the deviled egg mixture, serve it on toast or in patty shells.
4 slices bacon, chopped fine4 thick slices bread, with 2-inch holes in centers4 eggsSalt and pepper
4 slices bacon, chopped fine
4 thick slices bread, with 2-inch holes in centers
4 eggs
Salt and pepper
Cook bacon in a fry pan until half done; push to side of pan. Pour off fat. Brown bread slices in pan while bacon continues to cook.
Break the eggs into the holes, and season. Sprinkle bacon over eggs and bread. Reduce heat, cover pan, and cook until eggs are done.
Serve withcreamed onions, sliced tomato and cottage cheese salad for needed protein, and a fruit dessert.
2 tablespoons minced onion½ clove garlic, chopped fine1 small green pepper, diced fine2 tablespoons cooking fat or oil⅓ cup sieved cooked or canned tomatoes3 tablespoons water1 teaspoon salt, pepper6 eggs, slightly beaten
2 tablespoons minced onion
½ clove garlic, chopped fine
1 small green pepper, diced fine
2 tablespoons cooking fat or oil
⅓ cup sieved cooked or canned tomatoes
3 tablespoons water
1 teaspoon salt, pepper
6 eggs, slightly beaten
Fry onion, garlic, and green pepper in fat or oil. Add tomatoes, water, salt, and pepper.
Cook 3 minutes. Add eggs and cook over low heat, stirring occasionally, until thickened.
Serve withpotatoes, snap beans, green salad with strips of meat and cheese, and upside-down cake made with fresh or stewed dried fruit.
1 to 1½ pounds spinach½ teaspoon salt2 slices baconSalt and pepper4 eggs
1 to 1½ pounds spinach
½ teaspoon salt
2 slices bacon
Salt and pepper
4 eggs
Wash spinach thoroughly, place in pan, and add salt. Cover and cook without added water until wilted—about 5 minutes.
Chop bacon fine; fry until crisp.
Mix bacon and bacon fat with spinach and season to taste with salt and pepper.
Place hot spinach in a baking dish. Make four depressions in spinach, and break an egg into each.
Cover dish and bake at 350° F. (moderate oven) 20 to 25 minutes or until eggs are firm. If desired, sprinkle grated cheese over the eggs during the last 10 minutes.
Serve with baked sweetpotatoes, fruit salad, and cheese cake or pie with cheese.
Shirred Eggs With Cheese.—Place a tablespoon of top milk in a greased custard cup. Break an egg into the cup, add salt and pepper, and bake at 350° F. (moderate oven) until white is nearly firm. Sprinkle with grated cheese and bake until cheese is melted.
1 cup diced luncheon meat1 tablespoon cooking fat or oil4 eggs, beaten¼ cup milk¼ teaspoon saltPepper
1 cup diced luncheon meat
1 tablespoon cooking fat or oil
4 eggs, beaten
¼ cup milk
¼ teaspoon salt
Pepper
Salami, canned cured pork loaf, bologna, frankfurters, or any other spiced or smoked luncheon meat makes a good combination with eggs for this quick dinner dish.
Lightly brown the diced meat in the fat or oil in a fry pan over moderate heat.
Combine eggs, milk, salt, and pepper and add to the meat.
Cook, stirring constantly, until eggs are done.
Serve with baked potatoes, carrot and celery sticks, and tomato aspic salad. Have fruit dumplings for dessert.
Usechopped cooked chicken, turkey, rabbit, or giblets. With poultry, substitute broth for the milk for more flavor.
Or, instead of meat, use¾ cup cottage cheese or chopped Cheddar cheese, adding the cheese to the egg mixture before cooking. Serve these scrambled eggs with broiled, fried, or stewed tomatoes, or with tomato sauce.
4 hard-cooked eggs2 tablespoons butter or margarine2 tablespoons flour1⅔ cups milk1 teaspoon finely chopped onion½ tablespoon horseradish, if desired1½ cups cooked macaroniSalt and pepper2 tomatoes, cut in quartersCrumbs mixed with melted butter or margarine
4 hard-cooked eggs
2 tablespoons butter or margarine
2 tablespoons flour
1⅔ cups milk
1 teaspoon finely chopped onion
½ tablespoon horseradish, if desired
1½ cups cooked macaroni
Salt and pepper
2 tomatoes, cut in quarters
Crumbs mixed with melted butter or margarine
Cut eggs in quarters.
Make white sauce: Melt butter or margarine, blend in flour, and add milk slowly. Cook, stirring, until thickened.
Add other ingredients except tomatoes and crumbs. Pour into greased baking dish.
Press tomatoes into top of mixture, leaving skin surface exposed.
Sprinkle crumbs over top and bake at 350° F. (moderate oven) 20 to 30 minutes or until tomatoes are tender.
Serve with spinach or kale, apple and raisin salad, and apricot snow with custard sauce.
Cover macaroni mixture with pieces of canned, instead of fresh, tomatoes. Make sauce with juice from tomatoes instead of milk.
Omit tomatoes. Mix ½ cup grated cheese with the crumbs and sprinkle over top during last 15 minutes of baking.
1 cup cooked or canned tomatoes, or 1¼ cups chopped raw tomatoes1 small green pepper, chopped½ small onion, chopped fine1 tablespoon chopped parsley¼ cup chopped celery8 to 10 stuffed olives, sliced4 eggs, separated½ teaspoon salt⅛ teaspoon pepper1 tablespoon cooking fat or oil
1 cup cooked or canned tomatoes, or 1¼ cups chopped raw tomatoes
1 small green pepper, chopped
½ small onion, chopped fine
1 tablespoon chopped parsley
¼ cup chopped celery
8 to 10 stuffed olives, sliced
4 eggs, separated
½ teaspoon salt
⅛ teaspoon pepper
1 tablespoon cooking fat or oil
Combine tomatoes, green pepper, onion, parsley, celery, and olives. Simmer 15 minutes or until liquid is reduced to a few tablespoonfuls.
Beat egg yolks well. Add salt to egg whites and beat until stiff but not dry.
Gradually fold the beaten egg yolks into the whites and then fold in the cooked vegetables. Add pepper.
Heat the fat or oil in a fry pan and pour in the egg mixture. Cook over low heat until lightly browned on the bottom. Cover and cook until set.
Or, when the omelet is lightly browned on the bottom, finish by baking 10 to 15 minutes at 350° F. (moderate oven).
Serve with slices of broiled ham or fried sausages for more protein, and with baked potatoes, greens, and cooked dried fruit.
2 slices bacon4 medium-sized potatoes, sliced thin1 teaspoon salt4 eggs, beaten¼ cup milkPepper
2 slices bacon
4 medium-sized potatoes, sliced thin
1 teaspoon salt
4 eggs, beaten
¼ cup milk
Pepper
Fry bacon slices and remove from fry pan.
Fry potatoes in the fat until they are well browned, sprinkling with salt as browning starts.
Cover pan closely. Cook over low heat until potatoes are tender.
Combine eggs, milk, and pepper. Pour over potatoes in pan and cook slowly, stirring occasionally, until eggs are set.
Crumble bacon slices and add just before removing pan from heat. Serve at once.
Serve with scalloped tomatoes or eggplant, spinach or kale, pear and cottage cheese salad, cookies.
Bits of cooked ham, chipped beef, or any cooked meats may be used in place of the bacon in this recipe. Thin slices of sausages or chopped chicken livers are especially good. Fry the potatoes in bacon fat or other meat drippings when omitting the bacon.
Small cubes of cheese or flakes of smoked fish are other welcome additions with their own distinctive flavors.
1½ cups leftover mashed potatoes5 eggsSalt and pepper
1½ cups leftover mashed potatoes
5 eggs
Salt and pepper
Mix potatoes with one of the eggs. Shape mixture into four balls, place on greased baking sheet.
Press centers of balls to make cups. Break an egg into each cup, season with salt and pepper.
Bake at 325° F. (slow oven) 20 to 25 minutes or until eggs are as firm as desired.
Serve with broccoli and cheese sauce, and crisp salad, and spicecake for dessert.
Add ¼ cup grated cheese and 1 teaspoon grated onion or onion juice to the potato mixture.
Bake the potato cups and fill with a mixture such as creamed salmon and peas or creamed chicken and celery.
Mix ¾ cup chopped cooked ham with 2 cups mashed potatoes; season. Add the yolk of 1 egg and fold in the stiffly beaten egg white. Line a greased baking dish with this mixture; bake 30 minutes at 350° F. (moderate oven) until potatoes are slightly browned. Fill the potato “nest” with hot creamed ham and eggs: 1½ cups white sauce, 4 hard-cooked eggs sliced, ¼ cup chopped cooked ham.
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Cheese is one of the most popular alternates for meat. Like meat and eggs, it contains high-quality protein and is an excellent supplement for the protein in bread and such other cereal foods as macaroni, noodles, and spaghetti.
Cheese is not equal in food value to the milk from which it is made. It contains one of the milk proteins but the other is separated out when cheese is made and is left in the whey.
American Cheddar, sometimes called American or “store” cheese, is the cheese most commonly used in cooking in this country. It is sold in natural and processed forms, and varies in flavor from mild to very sharp. Other cheeses are noted for their distinctive flavors and are chiefly used for garnishing, as the grated hard Parmesan, or for eating alone, as the sweet Swiss and Brick or the salty Bleu and Gouda.
You can count on half a pound of Cheddar cheese (2 cups chopped or grated) to give you enough protein for 4 servings of a main dish, or about the same amount of protein as a pound of meat with a moderate amount of bone and fat.
Because Cheddar cheese is a concentrated food, it is generally used in relatively small amounts—less than half a pound for 4 servings. Then other protein-rich foods are added to the meal or included in the cheese dish to increase the protein content, as milk and eggs added to the cheese for a souffle or an omelet.
Cottage cheese is less concentrated than Cheddar cheese, with only four-fifths as much protein per pound. In using cottage cheese as a meat alternate, use about a fourth more by weight than you would of Cheddar cheese. For instance, it would take 10 ounces of cottage cheese (compared with 8 ounces of Cheddar cheese) to alternate for a pound of beef with a moderate amount of fat and bone. Ten ounces of cottage cheese measure about 1¼ cups; a pound measures a little more than 2 cups.
We lean heavily on milk as a source of our day’s protein. But it takes almost 7 cups of fluid milk, or about 2 cups of nonfat dry milk, to provide enough protein for 4 servings of a main dish. So, although we sometimes use a milk soup or chowder as the main dish, we are more likely to spread our milk consumption throughout the day—in beverages, custards, or milk puddings. In many recipes, we can increase the milk value by using fluid and dry milk together.
6 slices bread1½ cups ground or grated cheese2 eggs1½ cups milk½ teaspoon saltPepper, paprika, and mustard if desired
6 slices bread
1½ cups ground or grated cheese
2 eggs
1½ cups milk
½ teaspoon salt
Pepper, paprika, and mustard if desired
Fit 3 slices of bread into the bottom of a greased baking dish. Sprinkle with half the cheese and cover with the rest of the bread.
Beat eggs, add milk and seasonings, pour over bread and cheese, and cover with rest of cheese.
Set baking dish in a pan of hot water and bake at 350° F. (moderate oven) about 40 minutes or until custard is set and bread is puffy.
Serve withlima beans or peas, beets, green salad, fruit cobbler.
1½ cups milk1½ cups soft breadcrumbs1 cup chopped or grated cheese1 tablespoon butter or margarine½ teaspoon salt3 eggs, separated
1½ cups milk
1½ cups soft breadcrumbs
1 cup chopped or grated cheese
1 tablespoon butter or margarine
½ teaspoon salt
3 eggs, separated
Scald milk. Add crumbs, cheese, butter or margarine, and salt.
Beat egg yolks; add milk mixture. Beat egg whites until stiff but not dry; fold into mixture.
Pour into greased baking dish. Bake at 350° F. (moderate oven) 30 minutes or until set.
Serve at once withbaked squash, a green vegetable, apple-celery salad with nuts, and cookies.
4 ounces macaroni (1 cup elbow or 1-inch pieces)1 quart boiling water1 teaspoon salt1½ cups water or fluid milk⅓ cup dry milk, whole or nonfat1 tablespoon flour½ teaspoon salt1 tablespoon butter or margarine1 cup chopped or grated cheeseCrumbs, butter or margarine
4 ounces macaroni (1 cup elbow or 1-inch pieces)
1 quart boiling water
1 teaspoon salt
1½ cups water or fluid milk
⅓ cup dry milk, whole or nonfat
1 tablespoon flour
½ teaspoon salt
1 tablespoon butter or margarine
1 cup chopped or grated cheese
Crumbs, butter or margarine
Cook the macaroni in the boiling water with the teaspoon of salt for the length of time indicated on the package. Drain.
Put the 1½ cups of water or fluid milk into top of double boiler. Add dry milk, flour, and half teaspoon salt. Beat until smooth.
Cook over boiling water, stirring constantly until thickened. Add butter or margarine and cheese. Stir until they are melted.
Put macaroni into a greased baking dish. Pour on the cheese sauce.
Top with crumbs, dot with butter or margarine. Bake at 375° F. (moderate oven) until crumbs are brown and mixture is hot.
Serve with beet greens, grated raw carrot salad, and cooked dried apricots or fresh fruit cup with cookies for dessert.
Add grated onion or chopped green pepper to the sauce.
3 tablespoons butter or margarine3 tablespoons flour1 tablespoon finely chopped onion¼ teaspoon salt¼ teaspoon powdered dry mustardPaprika, if desired1½ cups milk⅓ pound cheese, ground or grated (1½ cups)1 egg, beaten
3 tablespoons butter or margarine
3 tablespoons flour
1 tablespoon finely chopped onion
¼ teaspoon salt
¼ teaspoon powdered dry mustard
Paprika, if desired
1½ cups milk
⅓ pound cheese, ground or grated (1½ cups)
1 egg, beaten
Melt butter or margarine and blend in flour, onion, and seasonings. Add milk slowly. Cook over low heat until thickened, stirring constantly.
Remove from heat and add cheese.
Pour a little of the sauce into the beaten egg, then pour all back into the sauce. Stir and cook 2 or 3 minutes longer, until cheese is melted.
Serve on toast or crackers.
Serve with lima beans or peas and combination vegetable salad. Have melon or other fresh fruit for dessert.
Tomato rabbit.—Use tomato juice or thin tomato soup instead of milk in the recipe for Cheese Rabbit.
To make plain or tomato rabbit a heartier dish, serve over quartered hard-cooked eggs on toast.
⅔ cup cottage cheese⅓ cup peanut butter, coarse grind⅓ cup diced dill or sweet pickles8 slices bread2 tablespoons milk¼ teaspoon salt1 egg, beatenCooking fat or oil
⅔ cup cottage cheese
⅓ cup peanut butter, coarse grind
⅓ cup diced dill or sweet pickles
8 slices bread
2 tablespoons milk
¼ teaspoon salt
1 egg, beaten
Cooking fat or oil
Combine cottage cheese, peanut butter, and chopped pickles.
Spread the mixture generously on 4 bread slices and cover with the other 4 slices.
Add milk and salt to the beaten egg and mix thoroughly.
Dip both sides of sandwiches quickly into the egg mixture. Do not soak the bread. Brown on both sides in hot fat over moderate heat.
Serve with vegetable soup or a large vegetable salad, and fresh fruit.
Season cottage cheese with finely chopped chives and use for stuffing fresh tomatoes. Or, in winter, use to fill the center of a ring mold of tomato aspic jelly.
Moisten cottage cheese with top milk and season with salt and pepper. Heap in the center of cantaloupe rings and top with pitted sweet cherries.
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There are dozens of varieties of beans and peas, and for centuries they have been important in the diets of many peoples. In this country, varieties grown and used in some sections are practically unknown in others. The South has its blackeye peas and black beans, the East and Middle West have their pea beans, soybeans, and kidney beans, and the Southwest and West like pinto beans and chickpeas.
Beans and peas contain proteins that are not well balanced by themselves and need to be supplemented with high-quality protein in the same meal. When you serve beans as the main dish, you can increase the quality and quantity of protein in the meal by adding a little meat or cheese. This is done in many famous national bean dishes. For example, ham or smoked sausage is often added to split-pea soup and grated cheese is used to garnish beans.
When you serve beans alone as the main dish, you need to cook about 1⅓ cups, or a little more than 9 ounces of dry navy beans, to provide the amount of protein recommended for 4 servings. This makes about 3 cups of cooked beans, or four ¾-cup servings. If you do not use this amount or do not add other protein food to the bean dish, remember to supplement the protein elsewhere in the meal, perhaps with an egg salad or baked custard.
Soybean protein is of higher quality than protein of most beans commonly used in this country. For high nutritive value and distinctive flavor from your food dollar, use soybeans sometimes instead of navy or lima beans in favorite bean recipes, or use some soy flour in making breads and hot breads.
Split peas provide slightly more protein than an equal weight or measure of dry beans except soybeans. Try thick hot split-pea soup for the main dish on a cold winter day.
Beans and peas are economical protein foods. You will generally find that a protein dish made up partly of beans and providing an equal quantity of protein averages less in cost than one made up entirely of meat.
To soak dry beans and whole peas, boil them 2 minutes in the soaking water first, to help prevent fermentation and hardening of skins. An hour of soaking is enough after boiling, but overnight may be more convenient. Cook beans in the soaking water for best flavor and highest nutritive value. Split peas do not need soaking.
1 cup dry chili or kidney beans3 cups water½ pound ground beef2 tablespoons drippings or other fat1 small onion, sliced1 clove garlic, sliced½ green pepper, chopped fine2 cups cooked or canned tomatoes, or 2½ cups raw tomatoes cut in pieces½ teaspoon saltChili powder to taste
1 cup dry chili or kidney beans
3 cups water
½ pound ground beef
2 tablespoons drippings or other fat
1 small onion, sliced
1 clove garlic, sliced
½ green pepper, chopped fine
2 cups cooked or canned tomatoes, or 2½ cups raw tomatoes cut in pieces
½ teaspoon salt
Chili powder to taste
Boil beans in water 2 minutes. Remove from heat, cover, and soak 1 hour or overnight. Cook in same water until almost tender.
Brown meat in fat. Add onion, garlic, green pepper, tomatoes, and salt, and cook a few minutes.
Add meat mixture and chili powder to beans.
Place in a baking dish or bean pot, cover, and bake at 350° F. (moderate oven) about 2 hours. Uncover during the last half hour to brown the beans if desired.
Or cook the mixture slowly for about 1 hour in a covered kettle on top of the range. Stir occasionally.
Serve with a large garden salad and fruit betty or apple dumplings.
Cook the beans with a ham bone, omitting ground beef and chili powder. Or use 1 cup ham trimmings from a baked ham instead of beef.
1 cup dry beans or whole peas6 cups waterMeaty ham bone1 small onion, choppedSalt and pepper
1 cup dry beans or whole peas
6 cups water
Meaty ham bone
1 small onion, chopped
Salt and pepper
Boil beans or peas in water 2 minutes. Remove from heat, cover, and soak 1 hour or overnight.
Add ham bone. Boil gently 2 hours in a covered pan.
Add onion and continue cooking 30 minutes, or until beans are soft. Remove bone and cut off meat.
Add meat to soup. Season to taste, and reheat.
Serve with tomato aspic, or fruit salad, with cottage cheese. Have custard pie for dessert.
For Thick, Smooth Soup.—Put beans or peas through a sieve before adding meat; discard skins. Mix 2 teaspoons flour with a little water; stir into soup. Boil 1 minute, stirring constantly.
Split-Pea or Lentil Soup.—Use 1 cup of split peas or lentils instead of beans in the recipe above. No soaking is needed. Boil gently, stirring occasionally, about 3 hours. Proceed as for bean soup.
Hot Pot.—Add a garlic clove and 2 chili peppers or a teaspoon of chili powder to beans before cooking. After cooking, remove garlic and peppers.