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