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About Portland observer. (Portland, Or.) 1970-current | View Entire Issue (Sept. 1, 1982)
Portland Observer, September 1, 1982 Page 13 Getting the most for your meat dollar As we face (he current economic situation, people are adjusting their spending to get the maximum from each dollar of income. This is especially true with family grocery shopping. M any fam ilies have treated food budgets almost as discretionary income, pinching pen nies on food if other expenses were high and buying extra or special food items when money wasn't as tight. Now many o f us are looking for ways to m ain tain a healthy diet while adjusting to less purchasing power. Meat — or more specifically the meat group — is a major expense in the family food budget. Savings re alized in this area o f food costs can be a real help. The meat group, in cluding m eat, p o u ltry , fish, dry beans, eggs and nuts, is valued most highly for protein, iron and some B vitamins. Protein is vital to every body cell. The body uses protein to build and m ain tain tissues. But it is not re quired by the body in large am ounts. This is why food plans suggest only two small servings each day. Excess protein is used for fuel (calories) or is converted to fat for energy use later. It's not stored as protein. What does this mean in food buy ing? It may mean changing some great American eating habits. Instead o f the " a ll you can e at" attitude, you can save on meat. Pro vide enough for each person’s share and hold the rest for other meals. T ak e pot roast fo r instance. Americans arc fond o f fixing this tender, delicious beef dinner and eating big servings u n til they are stuffed. A less expensive attitude is to have one medium serving o f meat, providing the res, o f the calo ries needed fo r energy by serving vegetables and breads. The meat that’s saved can then be used for a d d itio n a l meals. This makes the meat cost for each meal much low er. You can use a small amount o f meat and stretch it with breads, cereals, fruits a n d /o r vege tables. These stretchers can be very crea tive. Soups, pastas, rice dishes and other types of casseroles all serve to make a small amount o f meat go a long way. Many people worry that carbohy drate stretchers are too high in calories and therefore fatte n in g . They have the idea meat is low in calories and not fattening. H ow ev er, carbohydrates and proteins are equal in calories per ounce; fats have approximately double that cal orie count. A lthough steak is often recom mended in diets, on the calorie charts it has 230 calories in 4 ozs. of the lean only. I f you cut down on meat, you can use those extra calories for a cup o f pasta or rice (about 200 calories each), two or three cups o f vegeta bles or many bread items, including dum plings, biscuits or bread and meat com binations such as meat balls. In this way, your calorie needs are satisfied and your cost for meat for that meal is lower. The Oregon State University Ex tension Service office near you has a variety o f publications with specific food buying inform ation. T h a t’s a good source o f ideas for getting more for your food dollar. Both o f these recipes use a little meat or cheese and eggs, a lot o f vegetables and some form o f bread as stretchers. The soup features a light, tasty dumpling "like grandma used to m a k e ." The vegetable pie uses biscuit mix to create a delight ful and unique main dish. VEGETA B L E BEEE SO UP W IT H D U M P L IN G S 2 cups cooked beef in chunks or I pound ground beef, browned I large onion (diced) 4 sliced carrots 4 stalks celery, sliced 4 potatoes (diced) I quart canned tomatoes Vi head cabbage '/« cup rice I quart water bay leaf '/i teaspoon thyme '/i teaspoon basil •4 teaspoon dill weed 4 teaspoons sal, Vi teaspoon pepper Combine meat, vegetables (except cabbage), rice, herbs, and water. Bring to a boil; simmer 30 minutes, then add cabbage. M ix up du m p lings, drop by tablespoonfuls into boiling soup. Turn heat to simmer, cover tig h tly , cook 20 m inutes. D on’t lift lid. D U M P L IN G S 1 egg '/j cup milk 1 small onion, diced Vi green pepper, diced 1 cup cheddar cheese, grated I cup chopped roasted filberts I */: cups milk I cup biscuit mix 4 eggs I teaspoon garlic salt Vi teaspoon pepper S if, together flo u r, baking pow der, salt and sugar. Stir in parsley flakes. Beat egg, add m ilk, add to dry ingredients and mix ju s, until moistened. E R O N T IE R E IL B E R T V E G E T A B L E P IE 1 cup flour I '/i teaspoon baking powder Vi teaspoon salt Vi teaspoon sugar I teaspoon parsley flakes per and cheese and put into a well- greased 10-inch pie plate. Top with nuts. Beat together the m ilk, biscuit m ix, eggs, garlic salt and pepper; pour over nuts and vegetables. Bake at 400* for 35 to 40 minutes, let pie stand 5 minutes before cutting. Pre-cook broccoli and cauliflower until almost tender (about 5 m in utes). Drain well. M ix broccoli, cau liflower, spinach, onion, green pep I cup fresh broccoli, chopped* 1 cup fresh cauliflower, sliced* 2 cups fresh spinach, chopped* • Ten-ounce packages o f fro zen , chopped broccoli, cauliflow er and spinach may be substituted fo r fresh. Thaw and drain well. D o not pre-cook. SAFEWAY Specials P Whole Fryers Cut Up 69' Lb. Manor House Grade A Safeway Franks Regular or Beef • 16 Oz. Pkg 59c Beef Arm Roast $|48 Safeway Quality Bone-In Arm Roast Dog Food Pork & Beans Tiny Shrimp s1“ $g99 Atta Boy Dry Type Adult Dog Food, 50 Lb. Bag Van Camp's 21 Oz. Can Q £ For Q Q C vS vs Scotch Buy, Special Purchase 4.5 Oz. Can Chuck Steak z y ! SUPER \ \ SAVER A , Chunk Bologna SUPER Scotch Buy, SAVER Random c 98 Salad Dressing Spaghetti Chili W/Beans Gallon Jug A 49?# Lb I nmous Hermiston Whole Melons No 1 Vine Ripe Aqua Fresh 1 4 Oz. Tube Style 8 Oz. Can Pampers Toddler, 12 Count Old Spice Stick Deodorant, 3.75 Oz. Lb ' Lb $ j 59 10* 49* 39* $-J 56 $229 $238 NuMade 32 Oz. Jar Haley’s Regular Or Hot, 15-0z. Can Lb. 98» 99» 59» Wesson Vegetable, 15» Off Label QQC 24-0z. Bottle ww SCOTCH BUY Variety ■ Red Flame Seedless it 5 9 c ¡ss Lb * Fresh Fancy Gommet Delight I 24-OUNCE Delightfully Refreshing /SUPER» Luscious ■ SAVER ? Thompson £ > Mushrooms Watermelon fbk Tomatoes ' - e Toothpaste Hair Spray Diapers Deodorant $188 Mission Long Or Elbow Macaroni, 22-0z. Pkg. Citrus Punch X. »• I Lb. Boneless Safeway Quality Beef Lb. Weight I Cross Rib Roast RICH ’N READY Sweet Seedless $108 Safeway i Quality .Beef Blade je Cut 99c STEINFELD’S Ice Cream Dill Pickles Vanilla, Dessert Favorite t/ro/f 2 Home Style or Sweet Cucumber Slices Prestone II Anti-Freeze Knitting Yarn Half QQC ® W -W*. - Gallon w w . For Winter/Summer $3 98 SURER .SAVER Gallon Marigold s —xSolid C olors^^ 4 0/ f lU / super L O ^O O Ea. Prices effective 9 /1 /8 2 thru 9 /7 /8 2 st ell Safeway« in the Portland area. S A FE W A Y
