Freezer Cooking On A Budget

30 Day Gourmet, Inc.
©2002 - Page 1
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christi@30daygourmet.com
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Dear fellow budget minded cooks,
Each of us has a reason for wanting to cut and lower our grocery costs. If you are already a
30 Day Gourmet you may be well on your way. If you are just starting out, it’s a lot easier
than you might think. As a wife and mother of three toddlers, including twins, my reasons
for reducing grocery costs were simple. I was spending nearly $150.00 dollars every week at
the supermarket and because of time restraints I was still unable to get a decent meal on
the table come dinner time. I needed a solution and fast. That is when I began cooking the
30 Day Gourmet way. I was only looking to spend the $600.00 a
month grocery budget in a more efficient way. I never
dreamed I could effectively reduce our family’s food
budget by $200.00 dollars each month! I began to
compare the reduction in grocery costs our family had,
and knew if I just planned right and maximized our
food dollar, I could come up with the money I was
searching for to fund part time preschool for my
children. I did. And it didn’t require a second job or
more over time work for my husband or myself!
What would you do with an extra $200.00 dollars a

month or more? Let this eBook help start you on your way. Inside you will find recipes that
are low in cost while still maintaining taste, texture and eye appeal (because if it doesn’t
look, smell and taste good- no one will want to eat it!). Each recipe conveniently lists the
average price per meal as well as the price per serving. You will also find budget tips for
each recipe to help you get the most from your food dollar. A handy Substitutions and Low
Cost alternatives cheat sheet is available. Print one up and tape it to the inside of your
pantry door! And don’t miss the Five Rules To Shop By- a must see for any cook looking to
reduce their food costs.
With Freezer Cooking On A Budget from 30 Day Gourmet you learn how to cut corners in the
kitchen without losing flavor or excitement from your meals and put money back into your
pocket at the same time. Because if I can do it, so can you!
Happy Cooking!
Christi Gillentine
30 Day Gourmet, Inc. ©2002 - Page 2
Table of Contents
Five Rules to Shop By ............................................................................... 4

Budget Hints and Tips .............................................................................. 5
Pantry Inventory Check List .................................................................. 7
Substitutions and Low Cost Alternatives ............................................ 8
Main Entrees:
Tangy Chicken Sticks ......................................................................... 9
Tex Mex Steak Burritos ................................................................... 10
Turkey Chili ........................................................................................... 11
BBQ Baked Chicken ............................................................................ 12
Italian Meatballs with Spaghetti Sauce ........................................ 13
Crunchy Chicken Strips...................................................................... 14
Sweet & Sour Pork .............................................................................. 15
Puttenesca Chicken ............................................................................. 16
Creamy Pasta Bake .............................................................................. 17
Chicken Parmesan ................................................................................ 18
Side Dishes:
Southwestern Cornbread Stuffing ................................................. 19
Twice Baked Sweet Potatoes ........................................................... 20
Seasoned Rice Pilaf ............................................................................. 21
Pasta Primavera ................................................................................... 22
Soups/Salads:
Spilt Pea and Bacon Soup .................................................................. 23
White Bean Soup ................................................................................. 24
Broccoli Corn Salad ............................................................................. 25
Snacks/Desserts:
Bread Pudding ....................................................................................... 26
Chocolate Cake with Peanut Butter Frosting ............................... 27
Make Ahead Chocolate Chip Cookies .............................................. 28
Fruit Sale Sorbet ................................................................................ 29
Breakfasts:
Maple Raisin Oatmeal ......................................................................... 30
Breakfast Quiche ................................................................................ 31
Breads:
Creamy Corn Bread ............................................................................. 32
Appetizers:
Olive Cheese Balls ............................................................................... 33

Five Rules To Shop By:
1. If it does not look, smell and taste good no one’s going to eat it
It’s not really saving money if food goes to waste because you or your family doesn’t enjoy eating it.
That low cost cabbage casserole recipe may have seemed like a good idea on your 30 Day recipe planner
work sheet, but if you still have half a dozen still sitting in your freezer as you approach the end of the
month it may not have been worth the time or money to make. Stick with recipes that are satisfying
and enjoyable to eat. And depend on spices from your pantry to kick up the flavor of entrees that may
have otherwise been too bland. You and your family will feel less restrained on what may be a tight
food budget.
2. Loss Leaders = Big Budget Winners
Loss leaders are advertised items that supermarkets use to get you to shop at their store. They may
take a loss on Pillsbury Cake Mix hoping that you will spend the rest of your food dollar at their store.
The supermarket then increases the prices of other store items to make up for the loss on advertised
specials. The key to maximizing your food dollar is to only buy the advertised specials. Stock up on
items during the month as they go on sale and use coupons to get an even better deal if you can (some
stores may even double or triple coupons). Get to know several of your area supermarkets and check
their advertised specials each week. If you live in a rural area, call stores and ask them if you can be
added to their advertisement circular mailing list.
3. Take The “Pantry Challenge”
Always shop your pantry stash first when preparing for your monthly cooking sessions. If, for example,
you stocked up on corn bread mix from a loss leader special, by all means incorporate that into your
meal planning. By shopping your pantry first, you can lower the cost of your monthly cooking session
considerably.
4. No One Will Know It’s Generic
In all my experience as a cook, I have never had someone ask me if my food was made with generic
ingredients. Most people will never know that you chose the store brand onion soup mix or canned
tomatoes and it’s an easy way to cut your budget. Try the store brands (or other generic brands) once
and see for yourself if you notice a difference. With some items you may feel brand loyal and that is
ok. Find what works for you. If you are an avid coupon clipper and shop stores’ loss leaders, you may
find wonderful deals on name brand items.
5. Rely on a Price Book
A price book enables you to easily compare an item’s price listed at different stores as well as compare
different brand name prices. This way you can be sure you’re getting the best value for your food
dollar. To start your price book you will need a small note pad, something you can refer to at home or in
the supermarket. Each item should be assigned its own page. List only the least expensive store’s
price. If you know you can get it cheaper at one store there is really no need to know that the compet-
ing store charges $.58 cents more for the same item. Update it often as prices tend to fluctuate.
Use it not only for loss leaders but also to get the best price on everyday staples. Title the page with
the item’s name, then list the information below in columns: brand name/Supermarket/ price paid-price
per unit/date listed.
An example would be:
Butter/Margarine
Brumble & Brown/Albertsons Market/ $1.38 for 12 oz./September 2001

Country Crock/ Warehouse Market/ $1.20 for 16 oz./ September 2001
Fill in your price book as you shop or use your receipt as a guide.

Budget Cooking Hints and Tips
Make Your Own Stock and Broth

Check with your butcher for free beef or poultry bones or save left over bones and scraps of meats to
make great inexpensive stocks. Combine 10 C. water to 3 lb. meat or poultry parts, 10 cloves garlic, 1
bay leaf and a large onion cut in half in a stock pan. Cook for 2 hours, then strain through a colander.
Cool stock and freeze in 1 cup portions. Double and triple the batch to save time. For broth, just add
4-5 bouillon cubes to stock while cooking. For beef broth use beef bouillon. For chicken or turkey
broth use chicken bullion.
Fill Up On Low Cost Proteins

An economical alternative to recipes calling for meats is beans, whole grains and tofu. They are a
fraction of the cost and still offer taste and nutritional value. Keep cooked beans and tofu stocked in
your freezer. Freeze cooked beans in 2 cup portions. Tofu can be frozen by draining excess liquid and
flash freezing. Place in labeled freezer bags. To use just defrost and crumble into nearly any recipe
calling for ground beef or turkey. You could also cut the amount of meat a recipe calls for in half and
make up the difference with cooked beans or tofu.
Plan Mini Cooking Sessions With Good Bargains

When your supermarket offers great sales on chicken, beef, pork or fish consider a mini cooking
session to take advantage of the sale. Use work sheet C from the 30 Day Gourmet Freezer Cooking
Manual to help organize the cooking session. I recommend never cooking more than one type of meat
per mini session as it can get too confusing and that may lead to food waste. Take the Pantry Challenge
to team up your great meat buy with ingredients you already have on hand.
Practice The Art Of Substitution

Maximize your food dollar by learning to substitute ingredients you have in your pantry or freezer for
those called for in a recipe. Or substitute high cost ingredients with lower cost alternatives. Print out
the Substitutions And Low Cost Alternatives chart on page 8 and tape to the inside of your pantry door
for a quick reference.
Start Your Own Herb Garden

Herbs and spices offer recipes that extra flavor kick that budget cooks rely on. Save even more money
when you use herbs from your own garden. Start with two or three varieties like parsley, basil and
cilantro. Plant in individual pots in a soil combined with equal parts of sand, peat moss and potting soil
and place near a sunny window. The more you cut your herbs, the better they will grow. For more
information on herb gardening search online or visit your local library.
Waste Not, Want Not

Reduce money loss by eliminating food waste. Double bag liquid based entrees like soups and stews
before freezing to avoid leaking during thawing. Use ice cube trays to freeze left over tomato sauce,
tomato paste, fruit juices, and fresh herbs. Pop out when completely frozen and add to pre-labeled
freezer containers. Freeze your own chopped onions when you find a good deal. Stock up on garlic
during the summer harvest season, mince it yourself and flash freeze in tablespoon sized dollops. Place
in a labeled freezer container for easy access while cooking.
Rely On Homemade Snacks and Desserts

One of the biggest food budget busters is store bought snacks and desserts. Keep your freezer
stocked with your own homemade cookies, muffins, pies and cakes. Plan a mini cooking session specifi-
cally for snacks and desserts. This is a great way to get the kids involved if you’re cooking alone.
continued
Budget Cooking Hints and Tips (continued)
Keep Your Cooking Exciting

Add flavor to your recipes with spices, herbs and vinegars. Try new recipes that add variety to your
menus. Visit web sites such as:
www.30daygourmet.com
www.foodtv.com
www.allrecipes.com
They offer new and exciting recipes that are free to download. Never make more than 2 meals (1 to
freeze and 1 to eat) of a new recipe at a time. This way you can avoid waste if a recipe turns out to be
not liked or needs alteration for freezing. Reformat new favorite recipes on worksheet B of your 30
Day Gourmet Freezer Cooking Manual and keep in a binder for easy reference. 30 Day Gourmet now
offers an inexpensive version that does all the work for you called The Cook’s Assistant NoteBook
available at their web site.
Go Meatless
Serving a meatless dinner at least one day a week could save you up to $150.00 each year. Two days a
week could total a savings of up to $300.00 each year!
Make Low Cost Side Dishes A Staple

Plan your cooking session with side dishes made of rice, pastas, potatoes, and beans. These foods are
low in cost and will stretch your budget. I try to never serve a dinner without a recipe made up of one
of these side dish staples.

Pantry Inventory Check List
These pantry items are “must haves” for budget kitchens. Use this easy check list when you
are doing a pantry challenge and preparing for your cooking session. Check off ingredients
that you have on hand or write in unit amounts for items like tomato paste and beans.
Herbs & Spices Wines & Vinegars Staples

____Allspice ____Balsamic Vinegar ____BBQ Sauce
____Basil ____Cider Vinegar ____Bread Crumbs
____Bay Leaves ____Cooking Wine ____Cake Mixes
____Bouillon, Beef ____Rice Vinegar ____Canned Tomatoes
____Bouillon, Chicken ____Sherry ____Catsup
____Chili Spice ____White Vinegar ____Chocolate Chips
____Chives ____Corn Bread \Mix
____Cinnamon Sweeteners ____Corn Meal
____Cream of Tartar ____Brown Sugar ____Flour
____Cumin ____Confectioner’s Sugar ____Jams & Jellies
____Dill Weed ____Corn Syrup ____Jell-O Mixes
____Dry Mustard ____Honey ____Marshmallows
____Garlic Salt ____Maple Syrup ____Mayonnaise
____Ginger, Ground ____Molasses ____Oil, Olive
____Granulated Garlic ____White Sugar ____Oil, Vegetable
____Italian Spice Mix* ____Peanut Butter
____Nutmeg Beans ____Pudding mixes
____Onion Soup Mix* ____Great Northern Beans ____Quick Oats
____Onion Flakes ____Kidney Beans ____Rice
____Onion Powder ____Pinto Beans ____Shortening
____Oregano ____Red Beans ____Soy Sauce
____Paprika ____Split Peas ____Tomato Paste
____Parsley ____Tomato Sauce
____Pepper ____Vanilla
____Ranch Dressing Mix* ____Worcestershire Sauce
____Salt
____Savory
____Tex Mex Seasonings Mix*
____Thyme
* These mixes are found on Page 8.

SUBSTITUTIONS & LOW COST ALTERNATIVES
Part of budget freezer cooking is the art of substitution. It’s much easier on the budget to use what you
already have on hand than to go to the store and buy it.
Buttermilk, 1 C. = 1 C. milk, minus 1 T. + 1 T. vinegar

Baking powder, 1 t. = 1/4 t. baking soda + 1/2 t. cream of tartar
Cornstarch, 1 T. = 2 T. flour
Half & Half, 1 C. = 3/4 C. milk + 3 T. margarine, melted
Heavy cream, 1 C. = 1 C. sweetened condensed milk (for sweet recipes)
Honey, 1 C. = 1-1/4 C. sugar + 1/4 C. water or fruit juice
Sour cream = plain yogurt, equal parts
Unsweetened chocolate, 1 oz. = 3 T. Unsweetened cocoa + 1 T. margarine or shortening
One way to save big is to make your own versions of packaged mixes and get the best price by purchasing your
seasoning ingredients in bulk at a whole sale food store. You can save nearly 3/4 of the cost you would
normally pay. Here are four of my favorites:
Tex Mex Seasoning Mix Onion Soup Mix

1-2/3 C. Chili Powder 1 C. Dried onion flakes
3 T. Salt 1/4 C. Onion powder
1/2 C. Ground Cumin 1/2 C. Beef flavored bouillon
1/2 C. Granulated Garlic 1 t. Sugar
1 T. Oregano 1/4 C. Parsley
3 T. Corn starch
Crush bouillon into powder. Mix together ingredients
Mix together in a labeled air tight container. Makes in a labeled air tight container. Makes 16 oz. Two
17 oz. A 1/4 C. is equivalent to 1 (1 oz.) package of tablespoons is equivalent to 1 package of onion soup
store bought mix. Use for chili, tacos, burritos. Add mix. Use in recipes as you would packaged onion soup
to most any recipe for extra spice. Store for up to 6 mix. Stores up to 6 months.
months.
Ranch Dressing Mix
Italian Spices Mix 1 C. Onion powder
1 C. Parsley 1/2 C. Dried onion flakes
1/2 C. Oregano 1/2 C. Dried chives
1/4 C. Basil 1/4 C. Dill weed
1/4 C. Granulated garlic 1/4 C. Parsley
2 T. Pepper 2 T. Salt
2 T. Salt 2 T. Pepper
2 T. Thyme
Mix together in a labeled air tight container. Makes
Mix together in a labeled air tight container. Makes 22 oz.. A 1/4 C. is equivalent to 1 (1 oz.) package of
19 oz. A 1/4 C. is equivalent to 1 (1 oz.) package of store bought mix. Stores up to 6 months
store bought spaghetti seasoning mix. Use for home- To serve Ranch Dressing; Mix together with a wire
made spaghetti or “doctor” store brand’s sauces for whisk: 1/4 C. Ranch Dressing Mix, 3/4 C. milk, 1 T.
extra flavor. Rub onto poultry for an Italian flavor. lemon Juice, 3/4 C. mayonnaise or plain yogurt
Make your own Italian dressing by mixing 1/4 C.
Italian Spice with 3/4 C. olive oil, 3/4 C. vinegar and
1/4 C. parmesan cheese. Stores up to 6 months.

ENTREE - POULTRY
Recipe: Tangy Chicken Sticks
Servings: 6 12 18 24 30 36
Makes: (15) (30) (45) (60) (75) (90)
Ingredients:
Chicken thighs;
2 lbs. 4 lbs. 6 lbs. 8 lbs. 10 lbs. 12 lbs.
skinless, boneless
Balsamic vinegar 1 C. 2 C. 3 C. 4 C. 5 C. 6 C.
Soy sauce 1 C. 2C 3 C. 4 C. 5 C. 6 C.
Brown sugar 1/4 C. 1/2 C. 3/4 C. 1 C. 1-1/4 C. 1-1/2 C.
Garlic, minced 3 T. 1/4 C. + 2 T. 1/2 C. + 1 T. 3/4 C. 3/4 C. + 3 T. 1 C. + 2 T.
On Hand:
Wooden Skewers 15 30 45 60 75 90
Assembly Directions:
Remove and discard chicken skin. Cut meat off bone and set chicken aside. Using gallon sized zip lock
bags, pour in vinegar, soy sauce, garlic and brown sugar. Seal bag and shake ingredients together. Open
bag and place chicken inside and cover with marinade.
Freezing and Cooking Directions:
To Freeze: Remove excess air from bag. Seal, label and freeze.
To Serve: Thaw and using an in-and-out sewing motion poke chicken strips onto skewers. Discard
marinade. Grill or bake at 350 for 20-25 minutes or until juices run clear, turning the skewers several
times while cooking.
Comments:
It is best not to cook these in advance because of the skewers. This marinade is also good for chicken
or turkey breasts. Wrap chicken meat around when you are poking onto the skewers, this way the
skewer will be equally covered.
Budget Tips:
These chicken sticks are low in cost because of using chicken thigh meat which can usually be purchased
very inexpensively. Another version would be to use chicken breast meat, cut the meat into strips and
poke onto skewers. You could also use the marinade ingredients here to marinate turkey or chicken
breast and parts for grilling. The taste is incredible!
Average Assembly Cost:

Per Meal: $3.66
Cost Per serving: $ .61

ENTREE - BEEF
Recipe: Tex Mex Steak Burritos

Servings: 4 8 12 16 20 24
Ingredients:
Cubed steak 1 lb. 2 lb. 3 lb. 4 lb. 5 lb. 6 lb.
Orange juice 1/2 C. 1 C. 1 1/2 C. 2 C. 2-1/2 C. 3 C.

Tex Mex Seasoning
1/4 C. 1/2 C. 3/4 C. 1 C. 1-1/4 C. 1-1/2 C.
Mix *
Lemon juice 1 T. 2 T. 3 T. 1/4 C. 1/4 C.+ 1 T. 1/4 C. + 2 T.
Cilantro; fresh, finely
1/3 C. 2/3 C. 1 C. 1-1/3 C. 1-2/3 C. 2 C.
chopped
Onion; sliced 1/2 in. 1 C. 2 C. 3 C. 4 C. 5 C. 6 C.
Green pepper; sliced
1 C. 2 C. 3 C. 4 C. 5 C. 6 C.
1/2 in.
Oil 1 T. 2 T. 3 T. 1/4 C. 1/4 C.+ 1 T. 1/4 C. + 2 T.
On Hand:
Flour tortillas 4-6 8-12 12-18 16-24 20-30 24-36
Cheddar cheese 1/2 C. 1 C. 1-1/2 C. 2 C. 2-1/2 C. 3 C.
Sour cream, optional

Salsa, optional
In a gallon sized freezer bag, place cubed steak, orange juice, Tex Mex Seasoning Mix, lemon juice and
cilantro. Place in refrigerator until ready to freeze. Meanwhile saute onions and green pepper in oil for
2 minutes. Allow to cool and place in a quart sized freezer bag. In a sandwich sized plastic bag place
cheddar cheese.

To Freeze: Place all three bags inside one gallon sized freezer bag, label and freeze.
To Serve: Thaw and remove meat cubes from marinade. Discard marinade. Grill meat cubes, onions and
green peppers over medium heat for about 15-20 minutes or until meat is cook through. Wrap up
burrito filling in a warm tortilla with cheddar cheese, sour cream and salsa. Serve warm.
Comments:
*Tex Mex Seasoning Mix can be found in the pantry section, Pantry Inventory Checklist. This recipe is
great for tacos and fajitas as well. I recommend round steak or eye of round. Skirt steak is also an
excellent choice BUT should not be cubed before freezing or cooking. Cut into bite sized pieces after
grilling.
Budgeting Hints:
The orange juice mixed with the Tex Mex Seasoning Mix adds an authentic taste to this dish. Lime
juice may be substituted for lemon juice.
Average cost to assemble:

Per meal: $1.86 (with tortillas = $3.06)
Per serving: $ .46 (with tortillas = $ .76)

ENTREE - POULTRY
Recipe: Turkey Chili
Servings: 6 12 18 24 30 36
Makes: 6 C. 12 C. 18 C. 24 C. 30 C. 36 C.
Ingredients:
Turkey, ground 1/2 lb. 1 lb. 1-1/2lb. 2 lb. 2-1/2 lb. 3 lb.
Onion, chopped 1 C. 2 C. 3 C. 4 C. 5 C. 6 C.
Green pepper, chopped 1 C. 2 C. 3 C. 4 C. 5 C. 6 C.
Kidney beans 20 oz. 40 oz. 60 oz. 80 oz. 100 oz. 120 oz.
Canned tomatoes 28 oz. 56 oz. 84 oz. 112 oz 140 oz. 168 oz.
Tex Mex Seasoning
1/4 C. 1/2 C. 3/4 C. 1 C. 1-1/4 C. 1-1/2 C.
Mix*
Instant potato flakes 2 T. 1/4 C. 6 T. 1/2 C.. 1/2 C. + 2 T. 3/4 C.
Garlic, minced 2 t. 4 t. 6 t. 8 t. 10 t. 12 t.
Salt 1 t. 2 t. 1 T. 1 T. + 1 t. 1 T. + 2 t. 2 T.
Pepper 1/2 t. 1 t. 1-1/2 t. 2 t. 2-1/2 t. 3 t.
Brown turkey, onions and green pepper in a large sauce pan or crock pot. Season with salt and pepper.
Once browned, add in Chili Mix Seasons and coat meat mixture well. Allow heat to release spice flavors
for about 1 minute. Pour in tomatoes, beans and remaining ingredients. Simmer for about 1-2 minutes
on stove top or 3-4 hours in crock pot.

To Freeze: Allow to cool completely. Pour by cupfulls into gallon sized freezer bags. Double bag, seal,
label and freeze.
To Serve: Thaw and pour into crock pot or large sauce pan. Heat until simmering, cooking for about 45
minutes.
Comments:
*Tex Mex Seasoning Mix can be found in the Substitutions and Low Cost Alternatives. It’s important
to season the turkey while browning to enhance the aroma and flavor.
Budget Tips:
This recipe calls for only 1/2 pound of ground turkey while relying on extra beans to “beef” up the
texture. No one will know the difference and you save nearly half the protein cost! You can substitute
flour and water mixture for potato flakes.

Per Batch: $1.95
Per Cup: $ .24

ENTREE - POULTRY
Recipe: BBQ Baked Chicken
Servings: 4-6 8-12 12-18 16-24 20-30 24-36
Ingredients:
Chicken fryer parts 2 lbs. 4 lbs. 6 lbs. 8 lbs. 10 lbs. 12 lbs.
BBQ Sauce 12 oz. 24 oz. 36 oz. 48 oz 60 oz. 72 oz.
Honey 1 C. 2 C. 3 C. 4 C. 5 C. 6 C.
Garlic, minced 2 t. 1 T. + 1 t. 2 T. 2 T .+ 2 t. 3 T. + 1 t. 4T.
Chili Powder 1 t. 2 t. 1 T. 1 T. + 1 t. 1 T. + 2 t. 2 T.
Remove skins from chicken parts. Discard skin and set chicken aside. In a gallon sized freezer bag
pour in BBQ sauce, honey, chili powder and garlic. Seal bag and mix well. Open bag and gently place in
chicken parts.

To Freeze: Remove excess air. Seal, label and freeze.
To Serve: Thaw and place chicken with sauce in a 9x13 baking dish. Bake at 375 degrees for 1 hour 20
minutes. Flip every 20 minutes to coat chicken with sauce.
Comments:
Removing chicken skins give the meat maximum flavor for cooking with the sauce. You can also use
chicken breasts in place of chicken parts.
Budget Tips:
This recipe is great for a pantry challenge! There is always BBQ sauce on sale during the month and it’s
so simple to assemble by pouring the BBQ sauce into the bag. If you have Honey flavored BBQ sauce
already in your pantry, reduce the honey in this recipe by half for an even greater savings! You can also
substitute your own homemade BBQ sauce for a savings of about $ .06 per serving.

Per Meal: $ 2.95
Per Serving: $.49

ENTREE - BEEF
Recipe: Italian Meatballs with Spaghetti Sauce
Makes: 30 mtbs. 60 mtbs. 90 mtbs. 120 mtbs. 150 mtbs. 180 mtbs.
Ingredients:
Beef, ground 1 lb. 2 lb. 3 lb. 4 lb. 5 lb. 6 lb.
Onions, finely chopped 1/2 C. 1 C. 1-1/2 C. 2 C. 2-1/2 C. 3 C.

Parsley; fresh, finely
1/2 C. 1 C. 1-1/2 C. 2 C. 2-1/2 C. 3 C.
chopped
Eggs 1 2 3 4 5 6
Bread Crumbs 1/2 C. 1 C. 1-1/2 C. 2 C. 2-1/2 C. 3 C.
Parmesan Cheese 1/2 C. 1 C. 1-1/2 C. 2 C. 2-1/2 C. 3 C.
Garlic, minced 2 T. 1/4 C. 1/4 C .+ 2 T. 1/2 C. 1/2 C .+ 2 T. 3/4 C.
Oil 1 T. 2 T. 3 T. 1/4 C. 1/4 C. + 1 T. 1/4 C .+ 2 T.
Salt 1 t. 2 t. 1 T. 1 T. + 1 t. 1 T. + 2 t. 2T.
Black pepper 1 t. 2 t. 1 T. 1 T. + 1 t. 1 T. + 2 t. 2T.
On Hand:
Spaghetti Sauce 28 oz. 56 oz. 84 oz. 112 oz. 140 oz. 168 oz.
In a large bowl, mix together all ingredients except meat. Once thoroughly combined, add in meat and
mix well. Preheat oven to 350 degrees and scoop meatball mixture onto cookie sheet with a small
scooper (or roll into walnut sized balls by hand) and bake for 20-25 minutes.

To Freeze: Place meatballs in freezer quality bags, seal, label and freeze.
To serve: Thaw and place on a microwave safe dish and heat for 4-5 minutes or drop frozen into spa-
ghetti sauce as it cooks. This will flavor the sauce and heat meatballs at the same time, plus no worry-
ing about thawing anything to cook!
Comments:
These meatballs are so delicious! Their aroma is incredible. Your freezer will smell so good while they
are packed away. And your kitchen will smell scrumptious when you cook and serve these meatballs.
They are great for company or a weekday family dinner!
Budget Tips:
You could substitute ground turkey for beef. Or use dried parley instead of fresh. By using 1/2 cup
bread crumbs and 1/2 cup parmesan cheese you are saving money. A more costly version (as well as
more flavorful) would be to use 1 cup parmesan cheese.

Per Meal: $2.16
Per Serving: $ .36

ENTREE - POULTRY
Recipe: Crunchy Chicken Strips
Servings: 4 8 12 16 20 24
Makes: 20 40 60 80 100 120
Ingredients:
Chicken breast;
4 8 12 16 20 24
boneless, skinless
Corn Flake Cereal 15 oz. 30 oz. 45 oz. 60 oz. 75 oz. 90 oz.
Paprika 2 t. 1 T. + 1 t. 2 T. 2 T. + 2 t. 3 T. + 1 t. 4 T.
Garlic powder 2 t. 1 T. + 1 t. 2 T. 2 T. + 2 t. 3 T. + 1 t. 4 T.
Salt 1 t. 2 t. 1 T. 1 T. + 1 t. 1 T. + 2 t. 2 T.
Pepper 1 t. 2 t. 1 T. 1 T. + 1 t. 1 T. + 2 t. 2 T.
Milk 2 C. 4 C. 6 C. 8 C. 10 C. 12 C.
Pour milk into a bowl and set aside. Cut chicken breast into 1 inch strips lengthwise then soak in milk.
Meanwhile pour corn flake cereal in a blender and blend for 30 seconds. It is best to do this in 2 cup
portions so the flakes don’t become dust, you want them to be small flakes. In a large bowl or container
mix corn flakes, paprika, garlic powder, salt and pepper. Place chicken strips one at a time in corn flake
mixture and coat well by pressing down on chicken strip into
the coating. Strips will also take on a flatter form when you
do this. Spray oil onto a cookie sheet and bake coated strips
at 350 degrees for about 15-18 minutes or until juices run
clear.

To Freeze: Allow to cool on cookie sheet then flash freeze.
Place strips in freezer bags for dinners or lunches (about 5
strips per serving). Seal, label and freeze.
To Serve: Place frozen or thawed strips on cookie sheet and
bake at 350 degrees for about 7-10 minutes. Serve with
ranch dressing.
Comments:
It’s best to reheat these in the oven to maintain crispy texture. You could reheat in the microwave, but
coating will be less crispy and more soggy like that of a fish stick reheated in a microwave. These are
great for dinners or lunches and taste as yummy as the fast food version, but lower in cost and fat!
Budget Tips:
Always stock up on chicken breast when they are on sale to insure you get the best price for your
money. Generic or store brand corn flakes can cost up to $2.00 less per box than name brand and no
one will know the difference.

Per Meal: $2.87
Per Serving: $ .71

ENTREE - PORK & FISH
Recipe: Sweet & Sour Pork
Servings: 6 12 18 24 30 36
Ingredients:
Pork Shoulder, cubed 1 lb. 2 lb. 3 lb. 4 lb. 5 lb. 6 lb.
Olive oil 1 T. 2 T. 3 T. 1/4 C. 1/4 C. + 1 T. 1/4 C. + 2T.
Garlic, minced 1 t. 2 t. 1 T. 1 T. + 1 t. 1 T. + 2 t. 2 T.
Green pepper, diced 1 C. 2 C. 3 C. 4 C. 5 C. 6 C.
Onion, diced 1 C. 2 C. 3 C. 4 C. 5 C. 6 C.
Soy sauce 1/3 C. 2/3 C. 1 C. 1-1/3 C. 1-2/3 C. 2 C.

Pineapple chunks, with
8 oz. 16 oz. 24 oz. 32 oz. 40 oz. 48 oz.
juice
Vinegar 2 T. 1/4 C. 1/4 C. + 2 T. 1/2 C. 1/2 C. + 2 T. 3/4 C.
Brown sugar 2 T. 1/4 C. 1/4 C. + 2 T. 1/2 C. 1/2 C. + 2 T. 3/4 C.
Ginger, grated 1 t. 2 t. 1 T. 1 T. + 1 t. 1 T. + 2 t. 2 T.
Corn starch 1 T. 2 T. 3 T. 1/4 C. 1/4 C. + 1 T. 1/4 C .+ 2 T.
On Hand:
Rice, cooked 4 C. 8 C. 12 C. 16 C. 20 C. 24 C.
Cut pork into 1 inch cubes and place in a mixing bowl. Add garlic, pineapple juice and ginger. Mix with
pork and coat well. Let mixture marinate for about 45 minutes in refrigerator. Heat oil in a skillet and
saute green pepper and onion for about 3-4 minutes. Carefully add in pork and marinade; cook for about
10 minutes or until pork is cooked through and no longer pink in center. In a small bowl, mix together
corn starch, soy sauce and brown sugar. Mix until corn starch is no longer lumpy. Add pineapple chunks
and corn starch mixture to skillet and bring to a boil. Cook together, stirring frequently until sauce
thickens - about 2-3 more minutes.
To Freeze: Cool completely. Pour into a gallon sized freezer bag. Seal, label and freeze.
To Serve: Thaw mixture over night in refrigerator. Pour into a skillet or wok and heat on medium for
about 7-8 minutes or until hot. Serve over hot rice.
Comments:
When thawing this meal it’s important to maintain a safe temperature to avoid bacteria growth. Always
thaw in refrigerator overnight. This meal can be frozen in small microwavable containers for quick and
easy lunches on the go!
Budget Tips:
Save money by grating and freezing your own ginger and garlic. Simply grate, then drop in teaspoon or
tablespoon sized dollops on a wax paper lined baking sheet; Flash freeze. Place frozen dollops in
freezer bags. Seal, label and freeze. You don’t even have to defrost to use!
You can substitute chicken for pork.
Per Meal: $3.54
Per Serving: $ .88
ENTREE - POULTRY
Recipe: Puttenesca Chicken
Servings: 4 8 12 16 20 24
Ingredients:
Chicken breast;
4 8 12 16 20 24
skinless, boneless
Olive oil 2 T. 1/4 C. 1/4C.+2 T. 1/2 C. 1/2 C.+2 T. 3/4 C.
Onion, sliced 1/2 C. 1 C. 1-1/2 C. 2 C. 2-1/2 C. 3 C.
Balsamic vinegar 1/4 C. 1/2 C. 3/4 C. 1 C. 1-1/4 C. 1-1/2 C.
Ripe olives, sliced 8 oz. 16 oz. 24 oz. 32 oz. 40 oz. 48 oz.
Spaghetti Sauce 28 oz. 56 oz. 84 oz. 112 oz 140 oz. 168 oz.
Parsley, dried 1 t. 2 t. 1 T. 1 T. + 1 t. 1 T. + 2 t. 2 T.
On Hand:
Spaghetti noodles 1 lb. 2 lb. 3 lb. 4 lb. 5 lb. 6 lb.
Cut chicken into 2 inch strips. Heat olive oil in skillet over medium heat; add chicken. Cook till
browned, about 10 minutes. Add in onion and balsamic vinegar; cook stirring occasionally for about 3
minutes. Add in spaghetti sauce, parsley and olives. Reduce heat and simmer for 25 minutes.

To Freeze: Allow to completely cool. Pour into gallon sized freezer bags. Seal, label and freeze.
To Serve: Cook noodles according to package directions. Thaw Puttanesca Chicken, pour into a sauce
pan and cook on medium heat for 15 minutes. Serve over hot pasta.
Comments:
This recipe is sure to become a family favorite. It’s tasty and so easy to prepare. The balsamic
vinegar helps give a flavor boost to the sauce and chicken!
Budget Tips:
You can substitute chicken parts for the chicken breast for an even greater savings (be sure to remove
chicken skins). Turkey is also a good substitute. The spaghetti sauce can be homemade or store
bought, depending on price value. A good rule of thumb is to make your own spaghetti sauce when
tomatoes are ripe and in season or buy store brand/loss leader brand pasta sauces when a special is
running. I try never to pay more than $1.00 per 28 oz. jar.

Per Meal: $4.02
Per Serving: $ .80

ENTREE - BEEF
Recipe: Creamy Pasta Bake
Servings: 8 16 24 32 40 48
Ingredients:
Ground beef, cooked 1 lb. 2 lb. 3 lb. 4 lb. 5 lb. 6 lb.
Spaghetti sauce 28 oz. 56 oz. 84 oz. 112 oz. 140 oz. 162 oz.
Sour cream 1 C. 2 C. 3 C. 4 C. 5 C. 6 C.
Penne pasta 16 oz. 32 oz. 48 oz. 64 oz. 80 oz. 96 oz.
Parmesan cheese 1/2 C. 1 C. 1-1/2 C. 2 C. 2-1/2 C. 3 C.
On Hand:
Water 1/3 C. 2/3 C. 1 C. 1-1/3 C. 1-2/3 C. 2 C.
Cook pasta half the time that the package directions state. In a 9x13 inch casserole dish or gallon
sized freezer bag mix together, spaghetti sauce, sour cream, parmesan cheese and ground meat. Add
in pasta; gently mix in.

To Freeze: Remove air from bag. Seal, label and freeze. Or cover baking dish with foil or freezer
paper; label and freeze.
To Serve: Thaw completely. Preheat oven to 375 degrees. If using a freezer bag, pour into a casserole
dish. Pour water over top and bake for 25 minutes.
Comments:
This recipe is a weekday favorite in our home. It’s easy to prepare on assembly day and guaranteed to
be loved by even the most picky of eaters.
Budget Tips:
You can substitute ground turkey for the ground beef. For a low cost vegetarian pasta bake use 2 cups
of chopped spinach or 2 cups of cooked kidney beans in place of ground meat. You could also replace
the canned spaghetti sauce for your own homemade version for an even greater savings.

Per Meal: $3.57
Per Serving: $ .44

ENTREE - POULTRY
Recipes: Chicken Parmesan
Servings: 4 8 12 16 20 24
Ingredients:
Chicken breast;
4 8 12 16 20 24
boneless, skinless
Bread crumbs 1/2 C. 1 C. 1-1/2 C. 2 C. 2-1/2 C. 3 C.
Parmesan cheese 1/2 C. 1 C. 1-1/2 C. 2 C. 2-1/2 C. 3 C.
Italian Spices Mix * 2 t. 1 T. + 1 t. 2 T. 2 T. + 2 t. 3 T. + 1 t. 4 T.
Milk 1-1/2 C. 3 C. 4-1/2 C. 6 C. 7-1/2 C. 9 C.
Salt 1 t. 2 t. 1 T. 1 T. + 1 t. 1 T. + 2 t. 2 T.
Pepper 1 t. 2 t. 1 T. 1 T. + 1 t. 1 T. + 2 t. 2 T.
Garlic powder 1 t. 2 t. 1 T. 1 T. + 1 t. 1 T. + 2 t. 2 T.
Spaghetti sauce 24 oz. 48 oz. 60 oz. 84 oz. 106 oz. 130 oz.
Oil 1 T. 2 T. 3 T. 1/4 C. 1/4 C. + 1 T. 1/4 C. + 2 T.
In a medium bowl pour milk, salt and pepper; mix well. In another medium bowl mix together bread
crumbs, parmesan cheese, Italian seasonings and garlic powder. Set both aside. Heat oil in an electric
skillet or frying pan on medium heat. Place chicken in a gallon sized freezer bag one or two pieces at a
time. Remove excess air and seal. Flatten chicken by pounding with a mallet or side of a soup can until
chicken breast is about 2 inches thick. Dip chicken breasts in milk mixture and coat well. Then dip into
bread crumb/cheese mixture and heavily coat by pushing bread crumbs into chicken breasts with the
palm of your hand. Coating should completely cover chicken. Gently place chicken breast in heated
pan and fry for 10 minutes on each side.
To Freeze: In the bottom of a 9x13 inch baking dish spread 1/2 C. of spaghetti sauce. Place chicken
breast in baking dish as they come out of the pan. Pour remaining spaghetti sauce on top of chicken
breasts. Place baking dish in a 2 gallon freezer bag or cover well with tinfoil, label and freeze.
To Serve: Thaw and bake at 350 degrees for 30 minutes.
Comments:
* Italian Spices Mix can be found on page 8. For extra taste and eye appeal add grated parmesan or
mozzarella cheese on top before serving. For an inexpensive lunch, freeze one breast and sauce in a
single serving plastic container. Just reheat in microwave for about 4-5 minutes.
Budget Tips:
I created this recipe after my husband and I had children and began cut backs on restaurant dinners.
One of my favorites was an upscale Italian restaurant that served Chicken parmesan at a cost of
$14.00 a plate. At only $1.29 per plate this recipe is much easier on the pocket book! You could also
substitute egg plants for the chicken breasts. Simply cut the egg plant into 1 1/2 inch pieces and
prepare as directed and eliminate the flattening process. Egg plants can often be found on sale during
their ripening season for very little and this would reduce your assembly cost by $1.50.
Per Meal: $5.16
Per Serving: $1.29

SIDES & SALADS
Recipe: Southwestern Cornbread Stuffing
Servings: 6 12 18 24 30 36
Ingredients:
Cornbread mix**,
4 C. 8 C. 12 C. 16 C. 20 C. 24 C.
prepared, crumbled
Bread slices *, cut into
6 12 18 24 30 36
1 inch pieces
Celery, chopped 3 ribs 6 ribs 9 ribs 12 ribs 15 ribs 18 ribs
Onion, chopped 1/2 C. 1 C. 1-1/2 C. 2 C. 2-1/2 C. 3 C.
Green pepper, chopped 1/2 C. 1 C. 1-1/2 C. 2 C. 2-1/2 C. 3 C.
Red pepper, chopped 1/2 C. 1 C. 1-1/2 C. 2 C. 2-1/2 C. 3 C.
Ground sage 2 t. 1 T. + 1 t. 2 T. 2 T. + 2 t. 3T. + 1 t. 1/4 c.
Salt 1/2 t. 1 t. 1-1/2 t. 2 t. 2-1/2 t. 1 T.
Pepper 1/2 t. 1 t. 1-1/2 t. 2 t. 2-1/2 t. 1 T.
Oil 2 T. 1/4 C. 1/3 C. 1/2 C. 1/2 C. + 2 T. 3/4 C.
Cook corn bread according to package directions. Crumble and set aside. Heat skillet over medium
heat; add oil. Saute celery, onions, green and red peppers. In a large mixing bowl add all ingredients;
mix well. Spoon into gallon sized freezer bags or casserole dishes.

To Freeze: Remove excess air. Seal, label and freeze.
To Serve: Thaw and form into a 9x 13 inch casserole dish. Sprinkle top with paprika if desired for
color. Heat oven to 350 degrees and cook for 30-35 minutes or until light brown on top.
Comments:
* You can use any type of cubed bread for this recipe. This recipe was a Thanksgiving family favorite
handed down by my father-in-law. Now we enjoy it year round!
**One box of Jiffy cornbread mix yields 4 cups of cornbread.
Budget Tips:
Boxed corn bread is relatively inexpensive and can save lots of time when cooking in bulk. Or use the
Creamy Corn Bread recipe found on page 31.

Per Meal: $1.30
Per Serving: $ . 21

SIDES & SALADS
Recipe: Twice Baked Sweet Potatoes
Servings: 6 12 18 24 30 36
Ingredients:
Sweet potatoes 6 12 18 24 30 36
Apple juice 1/4 C. 1/2 C. 3/4 C. 1 C. 1-1/4 C. 1-1/2 C.
Margarine 1/2 C. 1 C. 1-1/2 C. 2 C. 2-1/2 C. 3 C.
Topping:
Flour 1/4 C. 1/2 C. 3/4 C. 1 C. 1-1/4 C. 1-1/2 C.
Margarine 1/4 C. 1/2 C. 3/4 C. 1 C. 1-1/4 C. 1-1/2 C.
Brown sugar 1/4 C. 1/2 C. 3/4 C. 1 C. 1-1/4 C. 1-1/2 C.
Cinnamon 1/2 t. 1 t. 1-1/2 t. 2 t. 2-1/2 t. 1 T.
Ginger, ground 1/4 t. 1/2 t. 3/4 t. 1 t. 1-1/4 t. 1-1/2 t.
Nutmeg 1/4 t. 1/2 t. 3/4 t. 1 t. 1-1/4 t. 1-1/2 t.
Walnuts, chopped 1/4 C. 1/2 C. 3/4 C. 1 C. 1-1/4 C. 1-1/2 C.
Preheat oven to 375 degrees. Pierce sweet potatoes with a fork and bake for 30 minutes or until just
tender. Allow potatoes to cool. Once cooled cut sweet potatoes in half lengthwise, scoop out pulp
leaving 1/4 inch around shell. Place sweet potato shells on a cookie sheet and flash freeze. Melt
margarine in a microwave safe dish. In a mixing bowl, beat sweet potato pulp, melted margarine and
apple juice until smooth. In a separate bowl combine flour, brown sugar, cinnamon, ginger and nutmeg;
mix well. Cut in margarine to create a crumbly topping. Add chopped walnuts last. Remove sweet
potato shells from freezer and stuff with pulp mixture. Top with a few tablespoons of topping and
gently pat down into stuffing to secure. Place stuffed sweet potatoes back into freezer to flash
freeze.

To Freeze: Once stuffed sweet potatoes have been flash frozen, place inside freezer quality bags or
containers. Remove excess air. Seal, label and freeze.
To Serve: Preheat oven to 350 degrees and place frozen stuffed sweet potatoes on a baking sheet and
bake for 30-35 minutes or until golden brown and heated through.
Comments:
This yummy side dish goes great with a chicken, turkey or ham entree. It’s important to flash freeze
the sweet potato shells to help stiffen and prepare them to hold the pulp. Be sure not to overcook as
the sweet potato skins can become too soft and they may be hard to work with. Sweet potatoes are
available year round and are a great source of vitamin A.
Budget Tips:
Buy sweet potatoes during picking season to keep the cost low on this side dish. You can substitute
orange juice for apple juice.

Per Meal: $2.39
Per Serving: $ .39
SIDES & SALADS
Recipe: Seasoned Rice Pilaf
Servings: 4 8 12 16 20 24
Ingredients:
Long grain white rice,
1 C. 2 C. 3 C. 4 C. 5 C. 6 C.
uncooked
Oil 1 T. 2 T. 3 T. 1/4 C. 1/4 C. + 1 T. 1/4 C. + 2 T.
Peas; fresh or frozen 1/2 C. 1 C. 1-1/2 C. 2 C. 2-1/2 C. 3 C.

Carrots, diced 1/2 C. 1 C. 1-1/2 C. 2 C. 2-1/2 C. 3 C.
Chicken broth 2 C. 4 C. 6 C. 8 C. 10 C. 12 C.
Garlic, minced 1 t. 2 t. 1 T. 1 T. + 1 t. 1 T. + 2 t. 2 T.
Salt 1/2 t. 1 t. 1-1/2 t. 2 t. 2-1/2 t. 1 T.
Pepper 1 t. 2 t. 1 T. 1 T. + 1 t. 1 T. + 2 t. 2 T.
Parsley, dried 1 T. 2 T. 3 T. 1/4 C. 1/4 C. + 1 T. 1/4 C. + 2 T.

Thyme 1 t. 2 t. 1 T. 1 T. + 1 t. 1 T. + 2 t. 2 T.
Heat oil in a skillet; saute rice for 2-3 minutes or until lightly translucent. Add in remaining ingredi-
ents; bring to a boil. Reduce heat and cook for 20 minutes or until rice is tender.

To Freeze: Cool completely, spoon into a freezer quality bag. Seal, label and freeze.
To Serve: Thaw; pour into a skillet and cook covered over medium heat for about 7 minutes or until hot.
Or pour into a microwave safe dish and cook on high for 5 minutes or until hot.
Comments:
This side dish is great because it requires virtually no prep time after thawing, just heat and serve!
Budget Tips:
Using inexpensive rice side dishes to complement an entree is a great way to cut costs in the kitchen.
You can substitute the vegetables in the recipe for others such as sliced mushrooms and onions or corn
and green beans. Try it different ways to suit your taste!

Per Meal: $ .44
Per Serving: $ .11

SIDES & SALADS
Recipe: Pasta Primavera
Servings: 6 12 18 24 30 36
Ingredients:
Frozen peas and
2 C. 4 C. 6 C. 8 C. 10 C. 12 C.
carrots
Cream of chicken soup 1 0 oz . 20 oz. 30 oz. 40 oz. 50 oz. 60 oz.
Milk 1 /2 C . 1 C. 1-1/2 C. 2 C. 2-1/2 C. 3 C.
Parmesan cheese 1/4 C. 1/2 C. 3/4 C. 1 C. 1 1/4 C. 1 1/2 C.
Garlic, minced 1 t. 2 t. 1 T. 1 T. + 1 t. 1T.+2t. 2 T.
Pepper 1/4 t. 1/2 t. 3/4 t. 1 t. 1 1/4 t. 1 1/2 t.
Salt 1/2 t. 1 t. 1-1/2 t. 2 t. 2-1/2 t. 1 T.
On Hand:
Thin spaghetti, cooked 3 C. 6 C. 9 C. 12 C. 15 C. 18 C.
In a gallon sized freezer bag combine all ingredients.

To Freeze: Seal, label and freeze.
To Serve: Cook spaghetti according to package directions.
Cook primavera sauce in a sauce pan over medium heat for 20
minutes or in microwave safe dish heat on high for 7 minutes.
Mix together with spaghetti and serve warm.
Comments:
This is a perfect side dish for a big cooking session as it
requires no cooking on assembly day. Just pour into a bag and
freeze! You can substitute cream of chicken soup for cream of broccoli or mushroom. Also you can
substitute peas and carrots for other vegetables like broccoli, cauliflower, green beans and corn.
Budget Tips:
Assembly cost includes spaghetti. Because the ingredients are so versatile this recipe is a great money
saver. Buy fresh vegetables if they are in season or use frozen vegetables that are bought on sale or
as loss leaders.

Per Meal: $1.79
Per Serving: $ .29

SOUPS & SANDWICHES
Recipe: Split Pea & Bacon Soup
Makes: 8 Cups 16 Cups 24 Cups 32 Cups 40 Cups 48 Cups
Ingredients:
Split peas, dry 1 lb. 2 lb. 3 lb. 4 lb. 5 lb. 6 lb.

Bacon; cooked,
1 lb. 2 lb. 3 lb. 4 lb. 5 lb. 6 lb.
crumbled
Water 6 C. 12 C. 18 C. 24 C. 30 C. 36 C.
Carrots, finely chopped 1 C. 2 C. 3 C. 4 C. 5 C. 6 C.
Onions, finely chopped 1 C. 2 C. 3 C. 4 C. 5 C. 6 C.
Salt 1/2 t. 1 t. 1-1/2 t. 2 t. 2-1/2 t. 1 T.
Pepper 1 t. 2 t. 1 T. 1 T. + 1 t. 1 T. + 2 t. 2 T.
Bay leaf 2 4 6 8 10 12
Add all ingredients to a large crockpot. Cook on high to bring soup to a boil, then reduce temperature
to med-low and cook for 3-4 hours; stirring occasionally. Peas should become tender and begin to break
down.

To Freeze: Remove bay leaves and allow soup to cool completely. Pour into gallon sized freezer bags (or
quart sized freezer bags for individual servings). Seal, label and freeze.
To Serve: Thaw soup and place in a sauce pan. Bring to boil, cool, then serve. Or pour into a microwave
safe bowl cook on high for 2-3 minutes and serve.
Comments:
I once served this soup on a chilly afternoon while holding a family garage sale. The aroma had our
customers coming up to inquire on what smelled so delicious! This soup goes great with crumbled saltine
crackers or oyster crackers.
Budget Tips:
Soups are a wonderful way to keep your food budget down. They taste great and are usually very
inexpensive to prepare. At just 22 cents per cup, this homemade soup is an economical choice over the
canned versions. You could substitute chopped, cooked ham for bacon and use oregano in place of bay
leaves (1/2 t. oregano = 1 bay leaf).

Per Batch: $1.82
Per 1 Cup Serving: $ .22

SOUPS & SANDWICHES
Recipe: White Bean Soup
Ingredients:
Great northern beans,
4 C. 8 C. 12 C. 16 C. 20 C. 24 C.
cooked
Chicken broth 3 C. 6 C. 9 C. 12 C. 15 C. 18 C.
Water 2 C. 4 C. 6 C. 8 C. 10 C. 12 C.
Ham bone 1 lb. 2 lb. 3 lb. 4 lb. 5 lb. 6 lb.
Thyme 2 t. 1T.+1t. 2 T. 2 T. + 2 t. 3 T. + 1 t. 4 T.
Sage, ground 1 t. 2 t. 1 T. 1 T. + 1 t. 1 T. + 2 t. 2 T.
Savory 1 t. 2 t. 1 T. 1 T. + 1 t. 1 T. + 2 t. 2 T.
Basil 1/2 t. 1 t. 1-1/2 t. 2 t. 2-1/2 t. 3 t.
Pepper 1 t. 2 t. 1 T. 1 T. + 1 t. 1 T. + 2 t. 2 T.
Onions, chopped 2 C. 4 C. 6 C. 8 C. 10 C. 12 C.
Celery ribs, chopped 3 6 9 12 15 18
Carrots, chopped 1 C. 2 C. 3 C. 4 C. 5 C. 6 C.
Oil 1 T. 2 T. 3 T. 1/4 C. 1/4 C. + 1 T. 1/4 C. + 2 T.
In a large crock pot or stock pan combine beans, chicken broth, water, ham bone and seasonings. Bring
to a boil. In a large skillet heat oil and add chopped celery, onions and carrots. Saute for about 5
minutes then add to soup mixture. Reduce heat to low and simmer for about 4 hours.

To Freeze: Allow soup to cool, remove ham bone and pour into gallon sized freezer bags by cup full.
Double bag, seal label and freeze.
To Serve: Thaw and add to crock pot and heat on high. Or cook on stove top over medium heat simmer-
ing for 40 minutes.
Comments:
Don’t let the simple name fool you, this soup is packed with flavor! Always double bag soups to avoid
waste when thawing. Soups can be a great way to maximize your food dollar but if dinner gets wasted
because of a leaky freezer bag, it’s not saving you money. Use the outer bag again and again on your
next batch of the same soups. It won’t be in contact with your fresh cooked foods and helps cut down
on waste.
Budget Tips:
You can substitute the ham bone for crumbled bacon or even chicken parts that have been boned and
skinned. Try it different ways on your cooking sessions depending on what you find on sale the lowest.
Making your own chicken broth/stock will help keep the per serving price low.

Per Meal: $2.88
Per Serving: $ .26
SIDES & SALADS
Recipe: Broccoli Corn Salad
Servings: 6 12 18 24 30 36
Ingredients:
Broccoli, fresh or
2 C. 4 C. 6 C. 8 C. 10 C. 12 C.
frozen
Corn, fresh or frozen 1 C. 2 C. 3 C. 4 C. 5 C. 6 C.
Onion 1/2 C. 1 C. 1-1/2 C. 2 C. 2-1/2 C. 3 C.
Rice vinegar 1/3 C. 2/3 C. 1 C. 1-1/3 C. 1-2/3 C. 2 C.
Oil 1/3 C. 2/3 C. 1 C. 1-1/3 C. 1-2/3 C. 2 C.
Salt 1 t. 2 t. 1 T. 1 T. + 1 t. 1 T. + 2 t. 2 T.
Pepper 1 t. 2 t. 1 T. 1 T. + 1 t. 1 T. + 2 t. 2 T.
If using fresh broccoli and corn, first blanch in hot water for 2 minutes. Stop cooking process and let
cool.
If using frozen broccoli and corn go directly to freezing directions.

To Freeze: Place broccoli, corn and onion in a gallon sized freezer bag. In a quart sized freezer bag
pour in vinegar, oil, salt and pepper. Attach vinagrette bag to vegetable bag. Label and freeze.
To Serve: Steam vegetables for 10-12 minute or until no longer frozen. Defrost and heat vinaigrette in
microwave for about 3-4 minutes on high. Place vegetables in a serving dish and toss with vinaigrette.
Serve warm.
Comments:
This is a great side dish to put together on assembly day as it requires little preparation and if you are
using frozen vegetables, there is no pre cooking involved.
Budget Tips:
Stock up on broccoli and corn when it’s on sale to maximize your savings. You could use regular vinegar
in this recipe, just add 1 T. of sugar per recipe.

Per Meal: $1.10
Per Serving: $ .18

SNACKS & DESSERTS
Recipe: Bread Pudding
Servings: 12 24 36 48 60 72
Ingredients:
French bread loaf;

1 2 3 4 5 6
cubed
Sweetened condensed
14 oz. 28 oz. 42 oz. 56 oz. 70 oz. 84 oz.
milk
Milk 2 C. 4 C. 6 C. 8 C. 10 C. 12 C.
Eggs 6 12 18 24 30 36
Sugar 1/2 C. 1 C. 1 1/2 C. 2 C. 2 1/2 C. 3 C.
Orange Marmalade 2 oz. 4 oz. 6 oz. 8 oz. 10 oz. 12 oz.
Raisins or cranraisins 1/2 C. 1 C. 1 1/2 C. 2 C. 2 1/2 C. 3 C.
Vanilla 1t. 2 t. 1 T. 1 T. + 1 t. 1 T. + 2 t. 2 T.
On Hand:
Milk 3/4 C. 1-1/2 C. 2-1/4 C. 3 C. 3-3/4 C. 4-1/2 C.
Margarine, melted 1/4 C. 1/2 C. 3/4 C. 1 C. 1-1/4 C. 1-1/2 C.
Cube French bread loaf into 1 inch pieces; set aside. In a saucepan, heat the milks and vanilla on me-
dium; stir occasionally to keep mixture from burning or sticking to the bottom of the pan. When milk
mixture reaches a fast simmer (do not boil!) turn off the heat and set aside. Meanwhile in a large
mixing bowl whisk together eggs and sugar. Whisk until egg mixture reaches a custard thickness; about
3 minutes. Gradually add in the milk mixture. In a 9x13 inch baking dish place one half of the cubed
bread pieces. Pour half of the milk/egg custard over the bread pieces; let soak for about 5 minutes.
Then spread marmalade over the soaked bread; then sprinkle with raisins. Layer the remaining bread
over the top. Pour remaining milk/egg custard over the bread and let soak for another 5 minutes.
Arrange bread pudding in a water bath by placing the baking dish in a larger baking dish filled part way
with water. Bake at 350 degrees for 30-35 minutes or until lightly golden brown on top.
To Freeze: Allow to cool; place in a 2 gallon sized freezer bag or cover tightly with foil, label and
freeze.
To Serve: Thaw. Melt margarine and mix with milk. Pour over bread pudding and bake at 350 degrees
for 15-20 minutes or until warm.
Comments:
This recipe adds a fun twist to the old favorite with orange marmalade. Lightly dust top with sifted
powdered sugar for an extra special touch.
Budget Tips:
Save money by using the type of jam/preserves you have on hand. Some good choices are raspberry,
strawberry, apricot or peach in place of the marmalade. The sweetened condensed milk is a low cost
alternative to heavy cream and because it is pre-sweetened the recipe requires less sugar.
Per Meal: $3.60
Per Serving: $ .30
SNACKS & DESSERTS
Recipe: Chocolate Cake with Peanut Butter Frosting
Servings: 16 32 48 64 80 96
Cake mix ingredients:
Chocolate cake mix 18.5 oz. 37 oz. 55.5 oz. 74 oz. 92.5 oz. 111 oz.
Cocoa powder,
1 T. 2 T. 3 T. 1/4 C. 1/4 C. + 1 T. 1/4 C. + 2T.
unsweetened
Milk 1-1/3 C. 2-2/3 C. 4 C. 5-1/3 C. 6-2/3 C. 8 C.
Vegetable oil 1/2 C. 1 C. 1-1/2 C. 2 C. 2-1/2 C. 3 C.
Eggs 3 6 9 12 15 18
Vanilla extract 1 t. 2 t. 1 T. 1 T. + 1 t. 1 T. + 2 t. 2 T.
Frosting:
Peanut Butter, creamy 1 C. 2 C. 3 C. 4 C. 5 C. 6 C.
Butter, softened 1/2 C. 1 C. 1-1/2 C. 2 C. 2-1/2 C. 3 C.
Powdered sugar, sifted 2 C. 4 C. 6 C. 8 C. 10 C. 12 C.
Milk 1/4 C. 1/2 C. 3/4 C. 1 C. 1-1/4 C. 1-1/2 C.
Vanilla extract 2 t. 1 T. + 1 t. 2 T. 2 T. + 2 t. 3 T. + 1 t. 4 T.
Cake: Combine all ingredients for cake mix; beat together until
smooth, about 2-3 minutes. Spray a 9x13 inch pan with oil and pour in
cake mixture. Bake at 350 degrees for 40 minutes. Cake should be
done when the center springs back to the touch and the sides are
just starting to pull away from the pan.
Frosting: Blend peanut butter and butter with an electric mixer. Add
in milk and vanilla; mix together. Add in the powder sugar and beat
until frosting is fluffy. This is a thick frosting, but if it seems too
thick add in another tablespoon of milk.

To Freeze: Allow cake to cool completely then spread frosting on top.
This is a sheet cake so frosting is only applied to the top. Frosting
should be spread on thickly, about an inch deep. Flash freeze to set
frosting then cover with foil, label and freeze. Thaw completely to serve.
Comments:
This cake is so delicious! It has a rich flavor that will satisfy any chocolate craving. It’s like eating a peanut
butter cup- cake! Listed is the average box size of a packaged cake mix.
Budget Tips:
By using the cake mix you are saving lots of time in the kitchen and they are great loss leader sale bargains. I
always stock up if I have coupons and hit a great sale. You could substitute devil’s food cake mix or any of the
chocolate cake mix flavors on the market.

Cost Per Meal: $3.21
Cost Per Serving: $ .20

SNACKS & DESSERTS
Recipe: Make Ahead Chocolate Chip Cookies
Makes: 4 dz. 8 dz. 12 dz. 16 dz. 20 dz. 24 dz.
Ingredients:
Brown sugar 3/4 C. 1-1/2 C. 2-1/4 C. 3 C. 3-3/4 C. 4-1/4 C.
Sugar 1/2 C. 1 C. 1-1/2 C. 2 C. 2-1/2 C. 3 C.
Margarine 1 C. 2 C. 3 C. 4 C. 5 C. 6 C.
Vanilla 2 t. 1 T. + 1 t. 2 T. 2 T. + 2 t. 3 T . + 1 t. 1/4 C.
Eggs 1 2 3 4 5 6
Flour 1-3/4 C. 3-1/2 C. 5-1/4 C. 7 C. 8-3/4 C. 10-1/2 C.
Baking soda 1 t. 2 t. 1 T. 1 T. + 1 t. 1 T. + 2 t. 3 T.
Salt 1/2 t. 1 t. 1 1/2 t. 2 t. 2 1/2 t. 1 T.

Semi-sweet chocolate
1-1/2 C. 3 C. 4-1/2 C. 6 C. 7-1/2 C. 9 C.
chips
In a large container combine brown sugar, sugar and margarine. Beat together till light and fluffy. Add
in egg and vanilla; mix well. In a separate bowl combine flour, baking soda and salt; mix well. Add 1-2
cup portions of flour mixture to sugar mixture at a time; blending well. Stir in chocolate chips. Allow
cookie dough to rest in the refrigerator for 30 minutes after mixing.

To Freeze:
1. There are two ways to freeze; using a small cookie scooper (or shape dough into walnut sized
balls) drop onto a cookie sheet lined with wax paper. Flash freeze cookie dough balls. Once
frozen place in a gallon size freezer bag, remove excess air. Seal, label and freeze.
OR
2. Preheat oven to 375 degrees. Using a small cookie scooper (or shape dough into walnut sized
balls) drop onto a cookie sheet sprayed with oil. Bake for 8-10 minutes. Allow to cool; flash
freeze. Once frozen, stack in rigid freezer containers separating each layer with wax paper or
foil. Seal, label and freeze.
To serve:
1. Thaw and place cookie dough balls on a cookie sheet sprayed with oil; bake at 375 degrees for
8-10 minutes.
OR
2. Thaw and serve the precooked cookies.
Comments:
To get that “fresh baked” experience with the precooked cookies, simply thaw and bake in oven at 325
for 5 minutes. You may also add 1 cup chopped nuts per batch if desired.
Budget Tips:
One of the biggest budget busters is snack foods on supermarket trips. If you already have prepared
cookie dough or frozen cookies at home there is no need for the temptation. Plus, store bought cookies
can cost 4 times as much than these tasty homemade treats.

Per Batch: $1.24
Per Serving: $ .02 (per cookie)
SNACKS & DESSERTS
Recipe: Fruit Sale Sorbet
Servings: 6 12 18 24 30 36
Ingredients:
* Fruit; fresh, frozen
1 lb. 2 lb. 3 lb. 4 lb. 5 lb. 6 lb.
or canned
Lemon juice 1 T. 2 T. 3 T. 1/4 C. 1/4 C.+ 1 T. 1/4 C. + 2 T.
Sugar 1/2 C. 1 C. 1 1/2 C. 2 C. 2 1/2 C. 3 C.

Water 1/4 C. 1/2 C. 3/4 C. 1 C. 1 1/4 C. 1 1/2 C.
Frozen Fruit: Thaw fruit and place in blender. Puree for 2-3 minutes. Meanwhile place water in micro-
wave for 1 minute or till hot. Add sugar to hot water, mix till dissolved. Place sugar/water mixture and
lemon juice in blender. Blend all together for one minute. Pour into a gallon sized freezer bag.
Fresh Fruit: Peel and pit (if required) fruit and place in blender. Puree for 2-3 minutes. Meanwhile
place water in microwave for 1 minute or till hot. Add sugar to hot water, mix till dissolved. Place sugar/
water mixture and lemon juice in blender. Blend all together with fruit for one minute. Pour into a gallon
sized freezer bag.

To Freeze: Seal, label and freeze.
To Serve: Twenty minutes before serving, remove sorbet from freezer and allow to soften at room
temperature. Right before serving, place back in blender. Puree for 3 minutes for a smooth texture.
Comments:
* Good choices for fruits are watermelon, peaches, nectarines, strawberries, raspberries, black ber-
ries, cantaloupe, honeydew melon and pineapple. Freezing flat in a gallon sized freezer bag will allow for
quick thaw time.
Budget Tips:
This recipe is for those great loss leaders and produce bargains! Stock up during the fruit growing
seasons when prices are the lowest or buy canned fruit when stores are offering them as incredible
loss leaders. Or shop your freezer first and utilize these frozen fruits if you already have some on
hand for an even greater savings. The fruit price calculated for this recipe is $1.00 per pound of fruit.

Per Meal: $1.17
Per Serving: $ .19

BREADS & BREAKFAST
Recipe: Maple Raisin Oatmeal
Servings: 8 16 24 32 40 48
Ingredients:
Quick oats 3 C. 6 C. 9 C. 12 C. 15 C. 18 C.
Brown sugar 1/2 C. 1 C. 1-1/2 C. 2 C. 2-1/2 C. 3 C.
Cinnamon 2 t. 1 T. + 1 t. 2 T. 2 T. + 2 t. 3 T. + 1 t. 1/4 C.
Raisins 1/2 C. 1 C. 1-1/2 C. 2 C. 2-1/2 C. 3 C.
Salt 1/2 t. 1 t. 1-1/2 t. 2 t. 2-1/2 t. 1 T.
Dried Apples (optional) 1/2 C. 1 C. 1-1/2 C. 2 C. 2-1/2 C. 3 C.
On Hand:
Water 2-1/4 C. 4-1/2 C. 6-3/4 C. 9 C. 11-1/4 C. 13-1/2 C.
Mix together all ingredients and store in a airtight container. Use on a per serving basis.
Storing and Cooking Directions:

To Store: Store in the air tight container and place with other breakfast foods for easy access.
To Serve: In a sauce pan, mix together 1/2 cup oatmeal with 3/4 cup water. Bring to a boil, reduce heat
and simmer for 7 minutes. OR in a microwave safe bowl, mix together and cook on high for 5 minutes,
stirring mixture halfway through.
Comments:
I keep this recipe in a plastic cereal container alongside boxes and other containers of cereal where it
can be conveniently accessed. It’s possible to make in advance and freeze the cooked oatmeal but
given convenient access and the power of a microwave it can be faster to make as needed than to plan in
advance for thawing.
Budget Tips:
Cereal can really break the food budget, especially if you have kids. By eating this inexpensive break-
fast just 1 or 2 times a week you could reduce your cereal spending $10 dollars a month. Stock up on
oatmeal at your local supermarket when it is listed as a loss leader for an even greater savings.

Per Batch: $1.64
Per Serving: $ .20

BREADS & BREAKFAST
Recipe: Breakfast Quiche
Servings: 6 12 18 24 30 36
Ingredients:
Eggs 4 8 12 16 20 24
Flour 1/2 C. 1 C. 1-1/2 C. 2 C. 2-1/2 C. 3 C.
Baking powder 2 t. 1 T. + 1 t. 2 T. 2T + 2 t. 3 T. + 1 t. 1/4 C.
Salt 1/2 t. 1 t. 1-1/2 t. 2 t. 2-1/2 t. 1 T.
Pepper 1/2 t 1 t. 1-1/2 t. 2 t. 2-1/2 t. 1 T.
Chili powder 1/4 t. 1/2 t. 1 t. 1-1/4 t. 1-1/2 t. 2 t.

Cheddar cheese,
1 C. 2C. 3 C. 4 C. 5 C. 6 C.
shredded
Onions; chopped 1/4 C. 1/2 C. 3/4 C. 1 C. 1-1/4 C. 1-1/2 C.
Bacon, crumbled 1 C. 2 C. 3 C. 4 C. 5 C. 6 C.
Green pepper; chopped 1/4 C. 1/2 C. 3/4 C. 1 C. 1-1/4 C. 1-1/2 C.
Hash browns 1 C. 2 C. 3 C. 4 C. 5 C. 6 C.
Blend first 6 ingredients in a blender for 30 seconds. Pour into a gallon sized freezer bag. Add in hash
browns, cheese, onions, bell pepper, bacon.

To Freeze: Remove excess air. Seal label and freeze.
To Serve: Thaw and shake or mix bag; pour into a oil sprayed quiche dish or deep pie pan. Bake at 350
degrees for 40 minutes or until brown on top and center is very firm.
Comments:
This dish is great whether you are feeding house guests something special for breakfast or just having
an easy morning. It looks like you fussed, but in fact did little except preheat the oven and pour the
quiche!
Budget Tips:
You can substitute ham for the bacon or omit the green pepper if desired.

Cost Per Meal: $2.24
Cost Per Serving: $ .37

BREADS & BREAKFAST
Recipe: Creamy Corn Bread
Servings: 12 24 36 48 60 72
Ingredients:
Cornmeal 1 C. 2 C. 3 C. 4 C. 5 C. 6 C.
Flour 1/3 C. 2/3 C. 1 C. 1-1/3 C. 1-2/3 C. 2 C.
Sugar 2 T. 1/4 C. 1/4 C. + 2 T. 1/2 C. 1/2 C. + 2 T. 3/4 C.
Baking powder 2 t. 1 T. + 1 t. 2 T. 2T.+2t. 3 T. + 1 t. 1/4 C.
Baking Soda 1/2 t. 1 t. 1-1/2 t. 2 t. 2-1/2 t. 1 T.
Salt 1 t. 2 t. 1 T. 1 T. + 1 t. 1 T. + 2 t. 2 T.
Eggs 2 4 6 8 10 12
Milk 1 C. 2 C. 3 C. 4 C. 5 C. 6 C.
Oil 1/4 C. 1/2 C. 3/4 C. 1 C. 1-1/4 C. 1-1/2 C.
Creamed corn, canned 15 oz. 30 oz. 45 oz. 60 oz. 75 oz. 90 oz.
In a large mixing bowl combine cornmeal, flour, sugar, baking powder, baking soda; mix well. Stir in
eggs, milk, oil; mix until batter is moist. Add in creamed corn; mix well.

To Freeze: There are two ways to freeze this dish;
1. Pour batter into a gallon sized freezer bag; seal, label and freeze.
OR
2. Pour into a greased 9x13 inch pan. Bake at 400 degrees for 25-30 minutes or until golden
brown on top and tooth pick inserted in the center comes out clean. Allow to cool. Cover dish
with foil or freezer paper. Label and freeze.
To Serve:
1. Thaw, pour into a greased 9x13 inch baking dish and follow cooking directions above.
OR
2. Thaw and remove foil or freezer paper. Reheat in a 350 degree oven for 10-12 minutes or until
hot.
Comments:
Once you have this creamy corn bread you may never want plain boxed again! Speed up your assembly
day process by keeping the first 6 dry ingredients pre-mixed in a labeled air tight container. Mixing 1-
1/2 cups of the dry mix with wet ingredients will equal 1 batch of corn bread.
Budget Tips:
In a pinch you can substitute regular canned corn (drained) for the cream style. Or omit the canned
corn and add 1 more cup of milk.

Per Batch: $ .76
Per Serving: $ .06

APPETIZERS
Recipe: Olive Cheese Balls
Servings: 6 12 18 24 30 36
Makes: 30 balls 60 balls 90 balls 120 balls 150 balls 180 balls
Ingredients:
Cheddar cheese; grated 2 C. 4 C. 8 C. 10 C. 12 C. 14 C.
Flour 1 C. 2 C. 3 C. 4 C. 5 C. 6 C.
Margarine 1/2 C. 1 C. 1-1/2 C. 2 C. 2-1/2 C. 3 C.
Paprika 1 t. 2 t. 1 T. 1 T. + 1 t. 1 T. + 2 t. 2 T.
Garlic powder 1 t. 2 t. 1 T. 1 T. + 1 t. 1 T. + 2 t. 2 T.
Green Olives 7 oz. 14 oz. 21 oz. 28 oz. 35 oz. 42 oz.
Mix grated cheese with flour, paprika and garlic powder. Cut margarine stick into 1 table spoon pieces
and cut into cheese mixture. Dough will be crumbly. Take one olive at a time and shape a ball of dough
around it using your hands. Ball should be a little larger than a walnut. Dough will soften in your hands
as you work with it.

To Freeze: There are two ways to freeze;
1. Place uncooked balls in a rigid freezer container, lining each layer with wax paper or foil. Seal,
label and freeze.
OR
2. Preheat oven to 400 degrees. Place balls on a cookie or baking sheet and bake for 15 minutes.
Allow to cool and freeze in a rigid freezer container , lining each layer with wax paper or foil.
To Serve:
1. Thaw and bake at 400 degrees for 15 minutes. Serve hot.
OR
2. Thaw and reheat at 325 degrees for 5 minutes or microwave on high for 3 minutes. Serve hot.
Comments:
These appetizers are great for parties and large gatherings because they can be made in bulk way in
advance. Simply thaw and heat without any additional preparation needed. They are also great for a
fun snack around the house. You could substitute small black olives for green ones for a milder flavor.
Budget Tips:
A well stocked pantry will have most of these ingredients already on hand. By stocking up on cheddar
cheese, flour and margarine in advance through coupons or loss leaders you are getting the most for
your food dollar. Olives in this recipe can be bought for as little as $1.00 a jar.

Per Batch: $2.76
Per Serving: $ .46

Freezer Cooking On A Budget

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30 Day Gourmet, Inc.

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Dear fellow budget minded cooks,

What would you do with an extra $200.00 dollars a

Five Rules to Shop By ............................................................................... 4

30 Day Gourmet, Inc. ©2002 - Page 3

Brumble & Brown/Albertsons Market/ $1.38 for 12 oz./September 2001

30 Day Gourmet, Inc. ©2002 - Page 4

Make Your Own Stock and Broth

Fill Up On Low Cost Proteins

Plan Mini Cooking Sessions With Good Bargains

Practice The Art Of Substitution

Start Your Own Herb Garden

Waste Not, Want Not

Rely On Homemade Snacks and Desserts

Keep Your Cooking Exciting

Make Low Cost Side Dishes A Staple

30 Day Gourmet, Inc. ©2002 - Page 6

Herbs & Spices Wines & Vinegars Staples

* These mixes are found on Page 8.

Buttermilk, 1 C. = 1 C. milk, minus 1 T. + 1 T. vinegar

Tex Mex Seasoning Mix Onion Soup Mix

30 Day Gourmet, Inc. ©2002 - Page 8

Recipe: Tangy Chicken Sticks

Makes: (15) (30) (45) (60) (75) (90)

Brown sugar 1/4 C. 1/2 C. 3/4 C. 1 C. 1-1/4 C. 1-1/2 C.

Garlic, minced 3 T. 1/4 C. + 2 T. 1/2 C. + 1 T. 3/4 C. 3/4 C. + 3 T. 1 C. + 2 T.

Average Assembly Cost:

30 Day Gourmet, Inc. ©2002 - Page 9

Recipe: Tex Mex Steak Burritos

Orange juice 1/2 C. 1 C. 1 1/2 C. 2 C. 2-1/2 C. 3 C.

Sour cream, optional

Freezing and Cooking Directions:

Average cost to assemble:

30 Day Gourmet, Inc. ©2002 - Page 10

Recipe: Turkey Chili

Green pepper, chopped 1 C. 2 C. 3 C. 4 C. 5 C. 6 C.

Pepper 1/2 t. 1 t. 1-1/2 t. 2 t. 2-1/2 t. 3 t.

Freezing and Cooking Directions:

Average Assembly Cost:

30 Day Gourmet, Inc. ©2002 - Page 11

Recipe: BBQ Baked Chicken

Servings: 4-6 8-12 12-18 16-24 20-30 24-36

Chicken fryer parts 2 lbs. 4 lbs. 6 lbs. 8 lbs. 10 lbs. 12 lbs.

BBQ Sauce 12 oz. 24 oz. 36 oz. 48 oz 60 oz. 72 oz.

Garlic, minced 2 t. 1 T. + 1 t. 2 T. 2 T .+ 2 t. 3 T. + 1 t. 4T.

Freezing and Cooking Directions:

Average Assembly Cost:

30 Day Gourmet, Inc. ©2002 - Page 12

Recipe: Italian Meatballs with Spaghetti Sauce

Beef, ground 1 lb. 2 lb. 3 lb. 4 lb. 5 lb. 6 lb.

Onions, finely chopped 1/2 C. 1 C. 1-1/2 C. 2 C. 2-1/2 C. 3 C.

Bread Crumbs 1/2 C. 1 C. 1-1/2 C. 2 C. 2-1/2 C. 3 C.

Parmesan Cheese 1/2 C. 1 C. 1-1/2 C. 2 C. 2-1/2 C. 3 C.

Garlic, minced 2 T. 1/4 C. 1/4 C .+ 2 T. 1/2 C. 1/2 C .+ 2 T. 3/4 C.

Oil 1 T. 2 T. 3 T. 1/4 C. 1/4 C. + 1 T. 1/4 C .+ 2 T.

Black pepper 1 t. 2 t. 1 T. 1 T. + 1 t. 1 T. + 2 t. 2T.

Freezing and Cooking Directions:

Average Assembly Cost:

30 Day Gourmet, Inc. ©2002 - Page 13

Recipe: Crunchy Chicken Strips

Freezing and Cooking Directions: