Master Mixes and Recipes

Adapted by Diana Romano, MS, RD/LD - CNEP Assistant State Specialist. This document is a combination of the Oklahoma Master Mixes and the Meals in Minutes booklets. Both were created by Dr. Barbara Brown, Ph.D., R.D./L.D Food Science Extension Specialist. Oklahoma State University.

Oklahoma State University, in compliance with Title VI and VII of the Civil Rights Act of 1964, Executive Order 11246 as amended, Title IX of the Education Amendments of 1972, Americans with Disabilities Act of 1990, and other federal laws and regulations, does not discriminate on the basis of race, color, national origin, gender, age, religion, disability, or status as a veteran in any of its policies, practices or procedures. This includes but is not limited to admissions, employment, financial aid, and educational services

2

Why Use Master Mixes? Our busy lifestyles have created quite a market for time-saving convenience foods. Many cooks feel that mixes are one answer to some of the problems of our hectic lifestyles have created. Because one of the most time-consuming parts of cooking is assembling supplies and equipment and measuring ingredients, mixes are a very valuable time-saver. You can save time and money and preserve nutritional value by making your own mixes. Whenever time allows, make up and store any mixes you will needed in the future. Then, when you are ready to cook, you get the convenience of mix cooking without sacrificing the taste and food value of cooking “from scratch.” You can probably prepare enough for several meals at home in less time that it would take you to go to the store to buy the mix. Convenience It is possible to save up to three-fourths the time you spend preparing food items by using your own mixes. This is because you prepare for several meals at one time. In addition, you are then able to take out just the right amount for each meal. Most recipes from mixes are so easy you can get your children involved in making them. Versatility Many people are familiar with beverages mixes such as hot chocolate mix and with the biscuit mixes which can be used for a variety of baked goods. But some are surprised to find out that all types of foods can be included in mixes. Lower Cost Store bought mixes, although expensive, are often used because they save time. Labor and packaging costs greatly increase the price you pay for mixes. By providing your own labor and packing, you can save considerable without sacrificing convenience. Compare the cost per cup of commercial mixes with homemade mixes. You will find that you can save up to half of what you would pay for store mixes. It is possible to save even more by buying staple items such as flour, sugar and shortening on sale. Better Nutrition and Flavor One nice thing about making your own mixes is that you control what goes in them. Commercial mixes must be prepared for a long shelf life out of necessity, but food value decreases over time. It is impossible to know how long a product has been sitting on the shelf. Some packaged mixes may be over a year old. When you make meals from your own mixes, you may be pleasantly surprised by a fresher flavor because of fresher ingredients.

3

How to Make Mixes The Ingredients The mixes you prepare will be only as good as the ingredients you put in them. Always use fresh, high-quality products. It is especially important to use recently purchased, high-quality spices and herbs because they tend to lose their flavor in a short time. Other possible ingredients are vegetables, meat, and poultry. These ingredients should be fresh, clean and top quality. Safe food handling practices should be carefully followed when preparing and storing frozen mixes. Equipment and Procedures The procedures for combining ingredients will be slightly different from those for cooking from scratch. You will spend a little extra time preparing your mixes, but you will save much more time in the final preparation of recipes. Make up several mixes at a time. Those recipes calling for only dry ingredients will require little clean-up time. Although you will probably have all the equipment you need for measuring, mixing and storing ingredients, you will definitely need to buy an extra-large mixing bowl if you do not already have one. The bowl should be large enough to hold about 35 cups of mix. A 10-quart bowl or kettle will do.

How to Store Mixes Storing Dry Mixes Containers of dry mixes should be stored in a cool, dry and dark place. Dry mixes may be stored in large quantities in canisters, large coffee cans lined with heavy plastic bags, large screw top jars, or airtight food-grade plastic containers. If you want to you can store mixes in premeasured amounts to save time later. Self-sealing freezer bags or boxes are good choices for this. Seasoning mixes can be stored in tightly wrapped heavy-duty aluminum foil packets to keep out air. Note: Mixes containing butter, margarine, or lard should be refrigerated. Use mixes within three months for the best flavor, texture, and nutrition Storing Frozen Mixes You will probably want to freeze the meat mixtures you prepare. Allow ½ inch at the top of each freezer container for expansion of frozen mixes. Use moisture, vapor-proof materials such as aluminum foil, polyethylene bags, freezer film wrap and plastic or metal containers for freezing. Thaw mixes in the refrigerator or microwave oven and use them immediately after thawing.

4

Labeling Proper labeling is a must. All mixes may look alike later. On each container, write (1) the name of the mix, and (2) the date by which it should be used. Mixes stored longer then the specified time should not be dangerous, but the flavor, texture, and nutrient content begin to deteriorate after this time. Using the Microwave Microwave instructions are included with some of the recipes. The sample recipes in the pamphlet were tested in a 650-watt microwave oven. Some microwaves ovens have a different wattage. If your oven has a higher or lower wattage, check the food for doneness before the minimum time. Microwave ovens vary in speed and evenness of cooking. Some operates most efficiently with a medium food load and may be slower with light or heavy loads. The cookbook that came with your oven will help you estimate whether the food will be done in the minimum or maximum times suggested in this pamphlet. If you cookbook recommends more frequent stirring or turning of food, extra attention may be needed to get good results with you oven’s cooking pattern.

Master Mixes Ingredients

Ingredients Always use high-quality ingredients for homemade mixes. Each serves a purpose in baked products. It is important to use correct ingredients and measure carefully.

Flour Enriched, all-purpose flour is the most common form of flour in the home and works well in most mixes. It is made from a mixture of soft and hard wheat flours. Cake flour is milled from soft wheat. It produces with a very fine grain and tender structure. It is not suitable for bread making. Cake flour is more expensive than all-purpose flour. Whole-wheat flour is milled from the entire kernel of wheat including the bran and germ. Because it is higher in fat than other flours, it should be stored in a cool place. Do not sift whole-wheat flour, but do stir it before measuring. Bread flour is made of hard wheat specifically for yeast breads. The flour produces strong dough that holds gases produced during rising and yields fine-textured bread.

Fats and Oils Fats and oils such as butter, margarine, lard, vegetable oil, and shortening tenderize baked goods. If your mix uses hydrogenated vegetable shortening, it can be stored in a cool room temperature if tightly covered.

5

Leaveners The two most common leaveners added to mixes are baking powder and baking soda. Double-acting baking powder is preferred for homemade mixes. Baking soda may be used if the products to be made from the mix will also contain buttermilk, molasses, etc. However, even if an acid ingredient such as buttermilk is added to master mix containing baking powder, the added acid is not sufficient to upset the leavening balance of the product. When preparing recipes using master mixes, other ingredients such as sugar, eggs, or spices are usually called for.

Sugars Sugar not only makes baked products sweet but also increases tenderness and volume and helps crusts brown. Beet and cane sugar can be used interchangeably. Brown sugar adds a distinctive flavor and helps keep foods moist.

Eggs Eggs add color, flavor, and nutrition to baked products. They also help form the framework of batters and dough’s. Use medium, large, or extra large eggs in master mix recipes.

Spices For the best tasting products use fresh, recently purchased spices. Spices lose flavor in a short time, especially if stored in a warm area such as near a stove. Nutrition Breads are an important source of B vitamins and iron. They also provide protein. Whole-grain breads contribute magnesium, folacin (B9), and fiber. Four servings of breads and cereals are recommended each day. These recipes have been developed using reduced salt levels in accordance with the latest dietary recommendations. You may choose to double these salt amounts. This will increase the amount of sodium per serving.

6

Master Mixes and Recipes

Basic Master Mix 1 (Yield: 13 cups)

9 cups sifted all-purpose flour 1/3-cup double-acting baking powder 1-1/2 teaspoon salt 2 teaspoons cream of tartar 1/4 cup sugar 2 cups (1 lb.) hydrogenated shortening Stir baking powder, salt, cream of tartar, and sugar into flour. Sift together three times

into large mixing bowl or on large square of plain paper. Cut in shortening until mix is consistency of cornmeal. Store in covered containers in refrigerator. Double for larger families. Calories: about 7,200; Sodium: 9,845 mg.

To measure master mix, pile it lightly in a cup and level off with a spatula. Do not put liquids in the master mix until you are ready to bake. If you prefer, add one-cup nonfat dry milk solids to the mix and then use water in the recipe. Or use milk in place of water to further increase the food value.

Rolled Oats Master Mix 2 (Yield: 10 cups)

4 cups all-purpose flour 4 cups quick-cooking oats (not instant) 1-1/2 cups nonfat dry milk 1/4 cup double-acting baking powder 1-1/2 teaspoons salt 1-1/2 cups hydrogenated shortening Put all ingredients except shortening in a large bowl and stir until well blended. Cut

in shortening, cover, and refrigerate. Will keep one month. To measure, spoon into cup, pack lightly, and level off. Calories: 6,785; Sodium 8,991 mg.

7

Whole Wheat Master Mix 3 (Yield: 14 cups)

4 cups whole-wheat flour 4 cups all-purpose flour 1-1/2 cups nonfat dry milk 1-1/2 cup sugar 1/2 cup wheat germ (optional) 1/4 cup double-acting baking powder 1-1/2 teaspoons salt 1-1/2 cups hydrogenated shortening Put all ingredients except shortening in large bowl and mix well with spoon. Cut in

shortening with pastry blender until finely distributed. Store in airtight container in refrigerator. With wheat germ, calories: about 7,980; Sodium: 8,995.

Biscuits and Muffins

Biscuits

2 cups Master Mix 1 1/2 cup milk Add milk to mix. Stir until flour is moistened. Knead 15 strokes on lightly floured

board. Roll ½ inch thick. Cut. Bake on baking sheet at 450 degree ten minutes. Yield: 12 two-inch biscuits. Per biscuits about 99 calories; 131 milligrams sodium.

Variations. Blend grated cheese, chopped parsley, chives, or herbs into dough or use one-half cup plus two tablespoons buttermilk in place of milk. This dough is rich enough for shortcake or for the top crust of a poultry or meat pie. For drop biscuits increase milk to one cup.

8

Muffins

3 cups Master Mix 1 2 tablespoons sugar 1 cup milk 1 egg Add sugar to mix. Combine milk and beaten egg. Add to mix. Stir until flour is

just moistened (about 15 strokes). Bake in greased muffin pans at 450 degrees 15-20 minutes. Yield: 12 medium muffins. Per biscuits about 166 calories; Sodium 204 mg.

For fruit or nut bread, add ½-1 cup chopped nuts, chopped dried fruit (dates, apricots, prunes) or chopped fresh fruit (apples, cranberries, drained blueberries). Bake in 9-X5-inch greased loaf pan at 350 degrees about 55 minutes until batter no longer clings to a toothpick inserted in the center. Yield: 16 servings. With dates, calories per serving about 155; Sodium 153 mg.

Oat Muffins

2-1/4 cups Master Mix 2 1/2 cup raisins (optional) 2 tablespoons sugar 2/3 cup water 1 egg, beaten Put all ingredients in bowl and stir just to moisten. Spoon into 12 greased 2 1/2-

inch muffin cups. Bake in preheated 425 degrees oven about 20 minutes. Yield: 12 muffins. Per muffin with raisin 130 calories; Sodium 146 mg.

Whole-Wheat Muffins

4 cups Master Mix 3 1 egg 1-1/4 cups water Beat egg with water and stir into mix until ingredients are moistened. Fill greased

medium muffin cups about 2/3 full. Bake at 400 degrees 15-20 minutes. Yield. Yield: 18 muffins. Per muffin with raisins 130 calories; Sodium 146 mg.

9

Quick Breads

Nut Bread 3 cups Master Mix 1 1/2 cup sugar 1/2 cup nuts, chopped 1 cup milk 1 egg Stir sugar and chopped nuts into mix. Combine milk and beaten egg. Add to mix,

stirring until well blended. Bake in greased loaf pan at 350 degrees about one hour. Yield: one 5x8-inch loaf, 14 slices. Per slice about 115 calories; Sodium 175 mg.

Whole-Wheat Raisin Bread

4-1/2 cups Master Mix 3 1 egg 1-1/4 cup water 1/2 cup raisins Stir raisins into mix. Beat eggs slightly with water in large bowl. Stir into mix just

until dry ingredients are moistened. Turn into greased 9-X5X3-inch loaf pan and bake at 350 degrees 50 minutes. Let stand in pan on wire rack about 5 minutes; loosen sides with spatula and turn right side up on rack. Cool thoroughly before slicing. Yield: one loaf, 16 slice. Per slice about 180 calories; Sodium 187 mg.

Date-Nut Oat Bread

3 cups Master Mix 2 1 cup pitted chopped dates 1 cup boiling water 1 cup sugar 1 egg 1 cup chopped walnuts or pecans Chop dates and put in bowl. Cover dates with boiling water and mix well. Stir in

sugar, let stand until lukewarm. Add remaining ingredients and mix well. Put in greased 9x5x3-inch loaf pan and bake in preheated 350 degrees oven one hour or until done. Turn out and cool before slicing. Yield: one loaf, 16 slices. Per slices about 255 calories; Sodium 142 mg.

10

Gingerbread 3 cups Master Mix 1 6 tablespoons sugar 1 teaspoon cinnamon 1/2 teaspoon ginger 1/2 teaspoon cloves 1 egg 3/4 cups molasses 3/4 cup water Stir sugar and spices into mix. Combine egg, molasses, and water. Stir half o liquid

into mix. Beat by hand or use electric mixer for two minutes (low speed). Stir in remaining liquid and beat one minute. Bake in pan lined with wax paper at 350 degrees about 40 minutes. Yield: 8x8-inch cake, 9 servings. Per serving about 306 calories; Sodium 120 mg.

For gingerbread waffles bake in waffle iron. Top with sweetened whipped cream and chopped bananas.

Cakes

Coffee Cake

3 cups Master Mix 1 1/2 cup sugar 2/3 cup milk 1 egg Topping: 1/2 cup brown sugar 3 tablespoon butter 1 teaspoon cinnamon Stir sugar into mix. Combine milk and beaten egg. Stir into mix until well blended.

Put into shallow greased pan. For topping, combine ingredients and sprinkle over batter. Bake at 400 degrees about 25 minutes. Yield: 9x9-inch cake, 9 servings. Per serving about 325 calories; Sodium 320 mg.

11

Yellow Cake

3 cups Master Mix 1 1-1/4 cups sugar 1 cup milk 2 eggs 1 teaspoon vanilla Stir sugar into mix. Combine milk, eggs, and vanilla. Stir half of liquid into mix and

beat by hand or use electric mixer for two minutes (low speed). Scrape bowl occasionally. Add remaining liquid and beat two minutes. Bake in pans lined with waxed paper at 375 degrees about 25 minutes. Yield: two eight-inch layers, 12 servings. Per serving (unfrosted) about 245 calories; Sodium 210mg.

Variation. Use sweetened pineapple, peaches, cherries, apricots, or other fruits, berries, or mincemeat for upside-down cake. Add spices for spice cake.

Orange Raisin Cake

3 cups Master Mix 1 1-1/2 cups sugar 1/3 cup orange juice 2/3-cup water 2 eggs 2/3 cup chopped raisins grated rind of 1 orange Stir sugar and raisins into mix. Combine liquid and beaten eggs. Add half of liquid

to mix and beat by hand or electric mixer for two minutes (low speed). Scrape bowl occasionally. Add remaining liquid and orange rind. Beat two minutes. Bake in pans lined with wax paper at 375 degrees about 25 minutes. Yield: Two eight-inch layers, 12 servings. Per servings (unfrosted) about 275 calories; Sodium 205 mg.

12

Chocolate Cake 3 cups Master Mix 1 1/2 cup cocoa 1-1/2 cups sugar 1-1/4 cups milk 2 eggs 1 teaspoon vanilla

Add cocoa to sugar and stir into mix. Combine milk, eggs, and vanilla. Stir in half of liquid into mix and beat by hand or use electric mixer for two minutes (low speed). Scrape bowl occasionally. Add remaining liquid and beat two minutes. Bake in pans lined with wax paper at 375 degrees about 25 minutes. Yield: Two eight-inch layers, 12 servings. Per serving (unfrosted) about 275 calories; Sodium 216 mg.

Cookies

Drop Cookies

3 cups Master Mix 1 1 cup sugar 1/3 cup milk 1 egg 1 teaspoon vanilla Stir sugar into mix. Combine milk, beaten egg, and vanilla. Stir into mix until well

blended. Stir in additional ingredients if a variation is to be made. Drop by teaspoon on greased baking sheet. Bake at 375 degrees 10-12 minutes. Yield: 4 dozen. Per cookie about 54 calories; Sodium 49 mg.

Peanut Butter Cookies

3-1/2 cups Master Mix 1 1-1/3 cups sugar 2 eggs 1 cup peanut butter Stir sugar, beaten eggs, and peanut butter into mix until well blended. Knead and

blend with fingers if necessary. Roll dough into small balls, place on baking sheet and flatten with fork, making a crisscross. Bake at 375 degrees about 20 minutes. Yield: 4 dozen. Per cookie about 53 calories; Sodium 50 mg.

13

Chocolate Drop Cookies

3 cups Master Mix 1 1 cup sugar 1/3 cups cocoa 1/2 cup milk 1 egg 1 teaspoon vanilla Stir in sugar and cocoa in mix. Combine milk, beaten egg, and vanilla. Blend into

mix. Drop by teaspoon on greased baking sheet. Bake at 350 degrees 10-12 minutes. Yield: 4 dozen. Per cookie about 53 calories; Sodium 40 mg.

Oatmeal Cookies

3 cups Master Mix 1 1 cup brown sugar 1 teaspoon cinnamon 1/2 cup milk 1 egg 1 cup rolled oats Stir sugar and cinnamon into mix. Combine milk and beaten egg, stir into mix. Stir

in rolled oats. Drop by teaspoon on greased baking sheet. Bake at 375 degrees 10-12 minutes. Yield: 4 dozen. Per cookie about 62 calories; Sodium 52 mg.

Molasses Cookies

4 cups Master Mix 1 1/2 cup sugar 1 teaspoon cinnamon 1 teaspoon ginger 1/2 teaspoon cloves 1/2 teaspoon baking soda 1 egg 1 cup molasses Stir sugar, spices, and soda into mix. Combine beaten egg with molasses and add to

mix. Blend well, chill, shape into balls, and roll in additional sugar. Flatten on greased baking sheet and bake at 375 degrees 10-12 minutes. Yield: 5 dozen. Per cookie about 58 calories; Sodium 59 mg.

14

Oat-Raisin Cookies

2-1/2 cups Master Mix 2 3/4 cup sugar 1/2 cup raisins 1/2 cup water 1 egg, beaten 1 teaspoon cinnamon 1 teaspoon vanilla Mix all ingredients and drop by rounded teaspoonfuls onto greased baking sheets.

Bake in preheated 375 degrees oven 12-15 minutes. Yield: 2 dozen. Per cookie bout 110 calories; Sodium 195 mg.

Miscellaneous

Griddle Cakes or Waffles

2 cups Master Mix 1 1 cup milk 1 egg Stir combined milk and beaten egg into mix until blended. Bake on hot griddle or in

waffle iron. Yield: 12 griddlecakes or 4 waffles. Per griddlecake about 112 calories; Sodium 142 mg.

Variations. Increase milk if a thinner griddlecake is desired. With thinner batter, crisp waffles require longer baking.

Corn Bread

1 cup Master Mix 1 2/3 cup cornmeal 1/4 teaspoon salt 4 teaspoons sugar (optional) 3/4 cup milk 1 egg Stir cornmeal, salt, and sugar into mix. Combine milk and beaten egg. Add to mix

stirring until blended. Bake in greased pan at 400 degrees about 20 minutes. Yield: 8x8-inch pan, 9 servings. Per serving about 12 calories; Sodium 161 mg.

15

Dumplings 2 cups Master Mix 1 1/2 cup milk Add milk to mix, stirring about 30 strokes. Drop by tablespoons on top of boiling

stew. Cover and boil gently 12 minutes without removing cover. Yield: 8 medium dumplings. Per dumpling about 99 calories, Sodium 131 mg.

Buttered Oat Bread Sticks

2 cups Master Mix 2 1/3 cup butter 1/2 cup water Put butter in 13x9x2-inch baking pan and melt in oven while preheating oven to 450

degrees. Put mix in bowl and add ½ cup water or just enough to hold ingredients together, mixing lightly with fork. Roll out on lightly floured surface to form 10x6-inch rectangle. Cut in half lengthwise, and then cut each half in six crosswise strips. Using fork, dip each strip in butter, coating both sides; leave strips in pan. Arrange evenly and bake 12-15 minutes or until done. Serve hot. Yield: 12 servings. Per serving about 160 calories; Sodium 212 mg.

Oat Pancakes

1-1/2 cups Master Mix 2 1 cup water 1 egg Stir all ingredients in bowl with spoon until blended. Bake on hot griddle or in

skillet until browned on both sides and done in the middle. Yield: 12 four-inch pancakes. Per pancake about 92 calories; Sodium 117 mg.

Whole-Wheat Pancakes

2-1/4 cups Master Mix 3 1 egg 1 cup water Beat egg slightly with water in a bowl. Stir into mix just until dry ingredients are

moist. Drop by mixing-spoonfuls onto well-greased griddle until browned on both sides and done in the middle. (Turn carefully as cakes are tender.) Yield: 12 four-inch pancakes. Per pancake about 114 calories; Sodium 126 mg

16

Meals in Minutes Mixes and Recipes _______________________________________________________________________ Ground Beef Mix 5 pounds lean ground beef 3 large onions, chopped 5 15-ounce cans tomato sauce 2 tablespoons salt, optional 1/2 teaspoon pepper 3 cloves garlic Brown ground beef. Drain off fat. Add onions and continue to brown until onions are golden, stirring frequently. Add other ingredients and simmer 45 minutes or more. Cook; pack into 2-cup freezer containers. Leave ½ inch headspace. Label and freeze. Makes about 5 pints. Use within 3 months. Use in spaghetti sauce, or sloppy Joes. _____________________________________________________________________________ Sloppy Joes 2 cups ground beef mix 6 tablespoons barbecue sauce 2 tablespoons brown sugar 4 teaspoons cornstarch 2 tablespoons water Place ground beef mix, barbecue sauce, and brown sugar in saucepan. Make a paste, mixing together the cornstarch and water. Stir in the other ingredients in saucepan. Cover and cook over medium heat about 10 minutes, until heated throughout. Serve over hamburger buns. Makes 6 servings. Microwave Instructions Cover and microwave at high 3 minutes or until heated throughout. ______________________________________________________________________

17

Chili Seasoning Mix 3 tablespoons flour 2 tablespoons instant minced onion 1-1/2 teaspoons chili powder 1/2 teaspoons ground cumin 1/2 teaspoons crushed dried red pepper 1/2 teaspoons instant minced garlic 1/2 teaspoons sugar Combine all ingredients. For each packet, measure out ingredients in amounts given and combine. Seal in small freezer bags or airtight aluminum foil packets. Label. Use within 6 months. Makes one packet. ____________________________________________________________________ Chili 2 cups ground beef mix 1 packet chili seasoning mix 1 15-ounce can pinto or kidney beans, undrained Combine all ingredients. Simmer 15 minutes. Serve with raw chopped onion and/or grated cheese. Makes 2 to 4 servings. ____________________________________________________________________ Italian Seasoning Mix 1 tablespoon instant minced onion 1 tablespoon parsley flakes 1 tablespoon cornstarch 2 teaspoon green pepper flakes 1/2 teaspoon instant minced garlic 1 teaspoon sugar 3/4 teaspoon Italian seasoning Combine all ingredients. For each packet, measure out ingredients in amounts given and combine. Seal in small freezer bags or airtight aluminum foil packets. Label. Use within 6 months. Makes one packet. Use in spaghetti and other Italian dishes. ____________________________________________________________________

18

Spaghetti Sauce

2 cups ground beef mix 1 packet Italian seasoning mix Combine all ingredients. Simmer 15 minutes. Serve over spaghetti or other pasta. Makes 4 servings. ______________________________________________________________________ Taco Seasoning Mix 2 teaspoons instant minced onion 1 teaspoon salt (optional) 1 teaspoon chili powder 1/2 teaspoon ground cumin 1/4 to 1/2 teaspoon crushed dried red pepper 1/2 teaspoon instant minced garlic 1/2 teaspoon cornstarch 1/4 teaspoon dried oregano leaves Combine all ingredients. For each packet, measure out ingredients in amounts given and combine. Seal in small freezer bags or airtight aluminum foil packets. Label. Use within 6 months. Makes one packet. ____________________________________________________________________ Tacos 12 taco shells 1 pound lean ground beef 1 packet taco seasoning mix 1/2 cup shredded Cheddar cheese 1 cup lettuce, shredded 1 small onion, chopped, optional 1 medium tomato, chopped, optional Brown ground beef. Add taco seasoning mix and simmer 5 to 10 minutes, stirring often. Heat taco shells in oven following manufacturer’s directions. At serving time, fill each shell with approximately 2 tablespoons meat mixture, cheese and lettuce. Add onions and tomatoes if desired. Makes 6 servings. Microwave Instructions Microwave ground beef at HIGH 5 to 6 minutes, until meat is no longer pink; stir occasionally. Drain fat and break up meat. Add Taco Seasoning Mix and microwave uncovered 5 to 10 minutes on MEDIUM, stirring twice. _______________________________________________________________________

19

Mexican Pizza 1 pound lean ground beef 1 packet taco seasoning mix 1 small onion, chopped, optional ½ cup shredded Monterrey Jack or Cheddar cheese 4 cups tortilla chips or tostado or taco shells Brown ground beef. Add Taco Seasoning Mix and onions and simmer for 5 to 10 minutes, stirring often. Spread tortilla chips out one layer deep on baking sheet. Cover with meat mixture and top with cheese. Place under broiler until cheese is melted. Serves 4. Microwave Instructions Microwave ground beef on HIGH 5 to 8 minutes or until meat is cooked. Drain fat and break up meat. Add taco seasoning mix and onions and microwave on MEDIUM 3 to 4 minutes. Spread tortilla chips out one layer deep on platter or paper plate lined with wax paper. Cover with meat mixture and top with cheese. Microwave on HIGH 1 to 2 minutes, until cheese melts, rotating once or twice. _______________________________________________________________________ Meatloaf/Meatball Mix

Conventional Microwave Recipe Recipe____

Beef bouillon cubes 6 6 Boiling water 3 cups 2-1/2 cups Lean ground beef 6 pounds 6 pounds Bread crumbs 4 cups 5 cups Eggs 6 7 Onion, grated 1-1/2 cups 1-1/2 cups Salt, optional 4 teaspoons 3 teaspoons Pepper 1-1/2 teaspoons 1 teaspoon Worcestershire sauce 2 teaspoons 2 teaspoons Dissolve bouillon cubes in boiling water. Let cool. Blend all ingredients. Divide into six equal batches. Shape three batches into loaves. Wrap, label and freeze. Shape remaining three batches into meatballs, about one inch in diameter. Place meatballs on baking sheets and brown at 350oFfor 10 minutes. Cool and remove from baking sheets. Pack meatballs into three family size batches. Wrap, label and freeze. Keeps 3 months. Microwave Instructions – Meatballs Place meatballs on plate and microwave 3 to 4 minutes at high. Rearrange after 2 minutes. Move the meatballs in the middle to the outside and those on the outside to the middle. _______________________________________________________________________

20

Meatballs Stroganoff 1 batch meatballs 1-1/2 cups reduced sodium, 99% fat-free beef broth 1 cup reduced fat sour cream or reduced fat plain yogurt 2 tablespoons flour Simmer meatballs with broth for 10 minutes. Blend flour and sour cream together and stir into meatballs mixture. Cook 2 to 3 minutes on low heat. Serve over cooked rice or noodles. Makes 4 to 5 servings. _______________________________________________________________________ Meatloaf 1 loaf from meatloaf mix 1/2 cup catsup 3 tablespoons brown sugar 1/2 teaspoon dry mustard Blend catsup, brown sugar and dry mustard. Spread on loaf. Bake 50 minutes to an hour at 350o F (175o C) to an internal temperature of 160oF. Makes 4 to 6 servings. Microwave Instructions – Meatloaf Cover with wax paper and microwave at medium high 8 to 10 minutes. Rotate dish and add sauce. Microwave, covered, at medium high for another 8 to 10 minutes, to an internal temperature of 160oF. Let stand 5 to 10 minutes. Tip: Meatloaf is cooked more evening in a microwave when shaped in a ring. Place a custard cup or similar bowl upside down in the center of a plate and shape meatloaf around it. Best results are obtained if meatloaf is cooked on a plate so that it does not have to be turned over before serving. _______________________________________________________________________

21

Italian Spaghetti and Meatballs 4 cups tomato sauce 1/2 cup water 1 tablespoon vegetable oil 1 packet Italian seasoning mix 1 8-ounce package spaghetti 1 batch meatball mix Blend tomato sauce, water, vegetable oil and Italian seasoning mix. Simmer fifteen minutes. Add meatballs and simmer fifteen minutes more. Meanwhile, prepare spaghetti as directed on package. Drain. Serve meatballs and sauce over spaghetti. Makes 2 to 4 servings. ______________________________________________________________________________ White Sauce Mix 1 cup flour 4 cups nonfat dry milk 4 teaspoons salt, optional 1 cup margarine Mix flour, milk and salt in bowl. Cut in margarine with pastry blender or fingertips until crumbly. Store in airtight containers in refrigerator. To Prepare White Sauce (approximately 1 cup sauce) Amount of Mix Liquid*

Conventional Microwave Thin Sauce 1/3 cup 1/3 cup 1 cup Medium Sauce 1/2 cup 1/2 cup 1 cup Thick Sauce 1 cup 3/4 cup 1 cup

Conventional Instructions: Blend mix and liquid in small saucepan. Stir over medium heat until mixture boils. Boil gently 2 minutes, stirring frequently. Microwave Instructions: Blend mix and liquid in large mixing bowl. (A large mixing bowl is needed to keep mixture from boiling over the sides.) Microwave 6 to 8 minutes, stirring after the first 2 minutes and then after each 1 to 2 minutes until thickened. * Liquid used may be water, broth, vegetable cooking liquid or milk. _______________________________________________________________________

22

Chicken Mix 4 to 6 chickens, whole or cut up* 2 onions, cut up 3 whole carrots 3 celery stalks 4 tablespoons salt, optional Water In large kettle, cover ingredients with water. Bring to boil. Reduce heat and simmer 45 minutes. Cool. Skin, bone. Pack meat in 2-cup containers. Save vegetables to use for soup or for other use. Label and freeze containers. Use within 2 months. *If you have a kettle large enough for whole chickens, it is not necessary to cut them up. _______________________________________________________________________ Chicken a la King 1/2 cup white sauce mix 1 cup reduced sodium, 99% fat-free chicken broth 2 cups chicken mix 2/3 cup cooked diced carrots, peas or a combination of the two* 2 tablespoons grated onion, grated Prepare a medium white sauce using chicken broth as the liquid. Follow instructions given under the White Sauce Mix. Add chicken, vegetables and grated onion to the white sauce. Bring to a boil and simmer 5 minutes. Serve over biscuits. Makes 4 servings. *You may substitute other vegetables if you wish. _______________________________________________________________________ Oriental Chicken Salad 1 7-ounce package Chinese pea pods, frozen 2 cups chicken mix 5 ounces water chestnuts, drained and sliced 2 tablespoons lemon juice 1/2 cup reduced fat mayonnaise 1/2 cup slivered almonds, optional 4 Romaine lettuce leaves or other greens Cook Chinese pea pods according to directions. Chill in ice water. Drain. Blend all ingredients. Chill until serving time. Serve on Romaine lettuce or other greens. Makes 4 to 6 servings. _______________________________________________________________________

23

Chicken Divan 1 10-ounce package frozen broccoli 2 cups chicken mix 1/2 cup reduced fat mayonnaise 1 10-ounce can cream of chicken soup or 1-1/2 cups medium white sauce prepared with chicken broth 1/4 pound American cheese, sliced 1/2 teaspoon curry powder 1/2 cup bread crumbs 2 tablespoons margarine Steam or cook broccoli 2 minutes, or until thawed. Spray an 8-inch square baking pan with nonstick vegetable spray. Arrange broccoli on bottom pan. Cover with chicken mix. Blend mayonnaise, soup (or white sauce), and curry powder. Pour over chicken. In a small frying pan, lightly brown bread crumbs in margarine. Top casserole with sliced cheese and bread crumbs. Bake 375oF (190oC) for 30 minutes. Makes 4 servings. Microwave Instructions Spray a 2-quart microwave safe casserole dish with nonstick vegetable spray. Microwave broccoli at high for 2-1/2 minutes or until thawed. Arrange on bottom of casserole dish. Cover with Chicken Mix. Blend mayonnaise, soup (or white sauce), and curry powder. Pour over chicken. In a small frying pan, lightly brown bread crumbs in margarine. Cover casserole dish with wax paper. Microwave on HIGH 6 minutes. Top casserole with sliced cheese. Microwave on HIGH uncovered, 3 to 5 minutes. Top with bread crumbs before serving. _______________________________________________________________________ Vegetable Mix

2 cups fresh or frozen cut green beans 2 cups carrots, chopped 2 cups frozen corn, frozen 2 cups frozen green peas 6 cups water 1 tablespoon salt, optional 1/4 teaspoon garlic powder 1 small head cabbage, shredded Combine all ingredients except cabbage in a 10-quart kettle. Bring to a full boil. Add cabbage. Bring just to a boil. Remove from heat and cool quickly by dipping kettle in a sink of ice water. Pack in four 1-quart or eight 2 cup containers. Freeze. ______________________________________________________________________

24

Vegetable Soup 3 cups vegetable mix, thawed and drained 1 quart vegetable juice or water 2 tablespoons chopped onion 1/4 teaspoon pepper 1/2 teaspoon dried oregano 1/2 teaspoon dried parsley 2/3 cup macaroni Bring vegetables, liquid, onion and pepper to a boil. Add macaroni. Cook 12-15 minutes. Serve. Makes 6-8 servings. ______________________________________________________________________ Scalloped Vegetables 2 cups vegetable mix, thawed and drained well 2 tablespoons chopped onion 1 cup medium white sauce 1 cup shredded Cheddar cheese Add onion to drained vegetables. Prepare White Sauce. Spray a 2-quart casserole dish with nonstick vegetable spray. Layer half the vegetable mix, half the sauce and half the cheese. Repeat layers. Bake 30-45 minutes at 350oF (175oC). Makes 3-4 servings. Microwave Instructions Add onion to drained vegetables. Prepare white sauce in a 2-quart casserole. Remove half the white sauce from casserole. Layer half the vegetables, half the cheese, and then layer remaining white sauce and vegetables. Microwave at high for 3 minutes. Reduce to medium. Microwave 10 to 12 minutes or until heated thoroughly. Add remaining cheese and rotate dish 1/4 turn after 5 to 6 minutes. ______________________________________________________________________

25

Granola Mix 10 cups old fashioned oatmeal 2 cups wheat germ, raw 1 cup brown sugar* 1 cup hot water 1 cup vegetable oil Mix oatmeal and wheat germ in large kettle.** In another container blend brown sugar, water and oil. Add sugar mixture to oatmeal mixture. Mix well. Spread mixture on cookie sheet in thin layer. Bake at 325oF (163oC) for about 30 minutes, stirring occasionally. (Edges will brown too quickly if not stirred.) Let cool on cookie sheets. Store in an airtight container. Keeps 1-1/2 months. *May substitute 1-1/2 cups honey for water and brown sugar. **Optional ingredients include sesame seeds, sunflower seeds, nuts, raisins or other dried fruits. If using dried fruit, add after baking mixture. _______________________________________________________________________ Granola Cookies 1 cup brown sugar, packed 1/2 cup hydrogenated vegetable shortening 1 tablespoon milk 1 teaspoon vanilla 2 large eggs 1-1/4 cups all-purpose flour 1/4 teaspoon salt 1/2 teaspoon baking soda 2 cups granola mix Preheat oven to 350oF (175oC). In large bowl, cream brown sugar and shortening together. Add milk, vanilla and eggs; beat well. Combine flour, salt and baking soda in medium bowl. Mix well and add to sugar mixture. Stir in granola mix. Drop by teaspoonful onto lightly greased baking sheets. Bake 15 minutes, until edges are browned. Makes about 36 cookies. ______________________________________________________________________