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Pudding ($0.23)*

      12 oz iced tea ($0.04)

       Snack

      1 cup Do-It-Yourself Drinkable Yogurt ($0.48)*

       DAY 6 ($3.75)

       Breakfast

      1/2 cup unsweetened pineapple juice ($0.20)

      1 serving Cinnamon Coffeecake ($0.28)*

      1 cup fat-free milk ($0.16)

       Lunch

      1 Southwestern Chicken Wrap-Up ($0.38)*

      1 medium pear ($0.43)

      1 cup Apple-Raspberry Tea Sparkler ($0.18)*

       Dinner

      3 oz Seasoned Pan-Fried Catfish ($0.80)*

      1/2 cup Crunchy Oriental Coleslaw ($0.11)*

      1/2 cup Garden Vegetable Scramble ($0.46)*

      1 roll ($0.11) with

      1 tsp reduced-calorie margarine ($0.01)

      1 serving Simple Strawberry Shortcake ($0.35)*

       Snack

      1 leftover Golden Applesauce Muffin ($0.12)*

      1 cup fat-free milk ($0.16)

       DAY 7 ($3.79)

       Breakfast

      1 cup tomato juice ($0.30)

      1 serving Eggs in a Basket ($0.16)*

      2 slices turkey bacon ($0.16)

       Lunch

      1 cup leftover Sunday Afternoon Split Pea Soup ($0.29)*

      6 saltine crackers ($0.06)

      1 slice fat-free American cheese ($0.15)

      1 serving leftover Simple Strawberry Shortcake ($0.35)*

      1 cup fat-free milk ($0.16)

       Dinner

      1 1/2 cups Tempting Turkey Pot Pie ($0.64)*

      2 cups lettuce, tomato, cucumber, and carrot salad ($0.48) 2 tablespoons Versatile Vinaigrette ($0.24)*

      1 Banana-Split Parfait ($0.60)*

      12 oz iced tea ($0.04)

       Snack

      1 cup Tropical Slushy ($0.16)*

       *Recipe included in this book.

       THE “QUICK SIX” CASSEROLE PLAN

       Looking for a quick and easy way to plan an inexpensive, yet healthful meal? Use the “Quick Six” casserole plan, a way to mix and match basic ingredients for added variety and economical eating. Ideas range from a classic chicken casserole built around chicken soup, broccoli, rice, chicken, Parmesan cheese, and bread crumbs to a vegetarian casserole made from Italian-style diced tomatoes, yellow squash, olives, celery, bell pepper, garlic, and mozzarella cheese.

      1. Choose one sauce-maker 1 can (10 3/4 oz) reduced-fat cream of mushroom soup, undiluted 1 can (10 3/4 oz) reduced-fat cream of celery soup, undiluted 1 can (10 3/4 oz) reduced-fat cream of chicken soup, undiluted 1 can (10 3/4 oz) cheddar cheese soup, undiluted 1 can (10 3/4 oz) cream of potato soup, undiluted 2 cans (14 3/4 oz) Italian-style diced tomatoes, drained

      2. Choose one frozen vegetable 1 package (10 oz) frozen chopped spinach, thawed 1 package (10 oz) frozen cut broccoli, thawed 1 package (10 oz) frozen French-style green beans, thawed 1 package (10 oz) frozen peas, thawed 1 package (16 oz) frozen sliced yellow squash, thawed 1 package (10 oz) frozen whole kernel corn, thawed 1 package (10 oz) frozen mixed vegetables, thawed

      3. Choose one pasta/rice/potato 2 cups cooked elbow macaroni 1 cup uncooked rice 4 cups uncooked cholesterol-free wide egg noodles 3 cups uncooked medium pasta shells 3 cups frozen shredded hash brown potatoes, thawed

      4. Choose one meat/fish/poultry 2 cans (6 oz each) water-packed solid white tuna, drained and flaked 2 cups chopped cooked chicken 2 cups chopped cooked ham 2 cups chopped cooked turkey 1 lb lean ground turkey or beef, browned and drained

      5. Choose one or more extras (optional) 1 can (4 oz) sliced mushrooms, drained 1/2 cup sliced ripe olives 1/4 cup chopped bell pepper 1/4 cup chopped onion 1/2 cup chopped celery 1/4 cup shredded carrot 2 garlic cloves, minced 1 can (4 1/2 oz) chopped green chili peppers 1 package (1 1/4 oz) taco seasoning mix

      6. Choose one or two toppings 1/2 cup (2 oz) shredded 2% milk reduced-fat mozzarella cheese 1/2 cup grated Parmesan cheese 1/2 cup (2 oz) shredded low-fat Swiss cheese 1/2 cup (2 oz) shredded low-fat cheddar cheese 1/2 cup fine, dry breadcrumbs 1/2 cup dry stuffing mix 1/2 cup crushed cornflake cereal

      Combine one sauce-maker with 1 cup low-fat sour cream, 1 cup low-fat milk, 1 cup water, 1 tsp salt, and 1 tsp pepper (omit sour cream and milk when using tomatoes). Stir in the frozen vegetable, pasta/rice/potato, meat/fish/poultry, and any extras. Spoon the mixture into a 9 × 13-inch baking dish coated with cooking spray. Sprinkle with a topping. Bake the casserole covered at 350°F for 1 hour and 10 minutes. Uncover and bake for 10 more minutes or until bubbly. Yield: 12 servings.

       Money $aving Tip

      To save yourself more money, recycle the plastic plates from commercial microwaveable frozen dinners to use for preparing your meals.

       Chapter 3 CART SMARTS: SHOPPING TO WIN THE GROCERY STORE GAME

      The typical American household spends almost 14 cents of every dollar it earns on food. Although a portion of the money is spent on food eaten away from home, savvy supermarket shopping is one sure way to spend less and eat healthfully.

      Your choice of a shopping site depends on your time and saving priorities. The smartest shoppers often visit a combination of markets: the warehouse club once a month to stock up on nonperishable staples in large sizes, the supercenter to find the best everyday prices, and the regular supermarket to save time.

      Supermarkets are case studies in smart selling. In fact, grocery carts were invented because customers had a tendency to stop shopping when their baskets became too full or too heavy. This chapter will help you win the grocery store game by outlining simple shopping strategies to slash your grocery bill.

       SHOPPING FOR A SUPERMARKET

      The corner market is no longer the only place to spend your food dollars. Location and convenience are important factors in selecting a store because most of us visit our supermarket at least once a week. However, it pays to know about the other options in the marketplace so that you can choose the one that offers you the most savings, based on your shopping style and priorities.

      Once you select your shopping site, join the shoppers’club if your store has one. As a member, you’ll receive a card that entitles you to automatic discounts or access to unadvertised, members-only specials.

       Food Co-op

      A food co-op is one option for near-wholesale prices on grains, beans, and other bulk foods. But regular supermarkets, supercenters, and warehouse clubs are more commonly available.

       Regular Supermarket

      The regular supermarket is the choice of almost 85% of shoppers. Everyday prices may be higher than at larger superstores, but specials and store brands are abundant. The supermarket’s smaller scale means faster shopping. That can save both time and money because more time in the grocery store usually adds up to a larger grocery bill. Research

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