Linda Larsen - The $7 Meals Cookbook

Copyright 2009 by F+W Media, Inc.
All rights reserved. This book, or parts thereof, may not be reproduced in any form without permission from the publisher; exceptions are made for brief excerpts used in published reviews. Contains material adapted and abridged from The EverythingMeals on a Budget Cookbook by Linda Larsen, copyright 2008 by F+W Publications, Inc., ISBN 10: 1-59869-508-8, ISBN 13: 978-1-59869-508-3; The EverythingSlow Cooker Cookbook by Margaret Kaeter, copyright 2002 by F+W Publications, Inc., ISBN 10: 1-58062-667-X, ISBN 13: 978-1-58062-667-5; The EverythingSlow Cooking for a Crowd Cookbook by Katie Thompson, copyright 2005 by F+W Publications, Inc., ISBN 10: 1-59337-391-0, ISBN 13: 978-1-59337-391-7; The EverythingQuick and Easy 30-Minute, 5-Ingredient Cookbook by Linda Larsen, copyright 2006 by F+W Publications, Inc., ISBN 10: 1-59337-692-8, ISBN 13: 978-1-59337-692-5; The EverythingTex-Mex Cookbook by Linda Larsen, copyright 2006 by F+W Publications, Inc., ISBN 10: 1-59337-580-8, ISBN 13: 978-1-59337-580-5; The EverythingNo Trans Fat Cookbook by Linda Larsen, copyright 2007 by F+W Publications, Inc., ISBN 10: 1-59869-533-9, ISBN 13: 978-1-59869-533-5; The Everything Low Cholesterol Cookbook by Linda Larsen, copyright 2008 by F+W Publications, Inc., ISBN 10: 1-59869-401-4, ISBN 13: 978-1-59869-401-7; The EverythingMeals for a Month Cookbook by Linda Larsen, copyright 2005 by F+W Publications, Inc., ISBN 10: 1-59337-323-6, ISBN 13: 978-1-59337-323-8; and The About.com Guide to Shortcut Cooking by Linda Larsen, copyright 2007 by F+W Publications, Inc., ISBN 10: 1-59869-273-9, ISBN 13: 978-1-59869-273-0. Published by
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For information, please call 1-800-289-0963. CONTENTS INTRODUCTION The price of everything is skyrocketing these days.

Thats now a reality. Gas prices, commodities futures, and the economy in general are forcing food prices up sharply. We have to take control of our budgets. In this book youll learn how to shop in a grocery store, plan meals, write lists so you wont run out of food unexpectedly, and make a few meals out of practically nothing. The prices in this book have been calculated for the total recipe. Most magazines and books tell you the price per serving, which is accurate, but a recipe that claims to cost $3.00 per serving is almost twenty dollars to feed six people.

Recent issues of popular magazines offered budget meals with a cost per serving of $2.50 or less which is $10 for four, and a popular fastfood restaurant is bragging that you can feed your family for less than $4.00 a person. These meals are a deal! The number of servings in each recipe is only calculated after the calorie count is known, so you arent being cheated by 100-calorie-a-serving treats masquerading as meals. To cook successfully on a budget, you must follow a few rules. Making and abiding by a grocery list is one of the most important. Having a list in hand helps reduce temptation, and will keep you focused on your goal. When youre busy comparing the prices of two kinds of chopped canned tomatoes, youll be less likely to think about the freshly made chocolate chip cookies beckoning you from the bakery.

In this book, youll find tips on how to avoid the traps that grocery store designers set for you. (Look high and low on the shelves because the most expensive products are placed at eye level.) And youll learn how to get the best value for your money with a little secret called unit pricing. The cost for each recipe was figured using NutriBase Clinical Version 7.0. To get the best representative cost for each ingredient, price lists at SimonDelivers.com, Your Grocery.com, and Peapod.com were used. Sale prices, discounts, and coupons were not included in the calculations, so you may find that prices in your area are higher or lower than those stated here. Each recipe has the cost per serving, and many have a note to make the recipe more special and expensive if you want to splurge.

Lets cook! CHAPTER 1
COOKING ON A BUDGET We used to joke that every time we turned around, prices went up. Now we know its true! The price of oil, commodities speculation on the stock market, using food for fuel, the growing world population, and changing weather and climate all have an effect on food prices. Studies and surveys show that most of us are abandoning restaurants and fast food places and are trying to cook and eat at home. Its true: You can control your budgetand still eat very well, for very littleas long as you learn some new habits and follow a few simple rules. ITS ALL ABOUT THE PLAN Everything should start with a plan, whether youre making a household budget, searching for a job, or trying to feed your family on less money. If you write lists, plan menus, and cut coupons you will save a significant amount of money, and you will be able to serve your family tastier and more nutritious food.

Cook at Home Heres the most important rule: You will save money if you cook at home rather than spend your money in restaurants. The more work you do, and the simpler, more basic foods you buy, the more money you will save. This may sound daunting, but once you get into the habit of cooking it will take you less and less time and the skill will become second nature. Choose to make your own meals and you will control whats in the food you feed your family. Then begin by planning. Plan every meal.

Plan for snacks and for the occasional evening out. Plan to use leftovers, and budget for special occasions. This may feel rigid, but you will realize that when you have meals planned for the week, youll have more time for other things. The food you need will be in the house, you know what youll prepare every day, and you wont have to spend time thinking about how youre going to get breakfast, lunch, and dinner on the table. Whats Cheaper? A lot of your grocery savings will depend on what you buy. Its important to know that buying whole chicken breasts and deboning them yourself will not only cost less, but give you more for your money.

The bones and skin can be saved to make chicken stock. In fact, for all of the recipes in this book I recommend buying bone-in, skin-on chicken breasts and removing the large breast muscle yourself. If you do this, a boneless, skinless chicken breast will cost you about a dollar. Buying them already boned and skinned will cost almost $2.00 apiece. Frozen and canned vegetables will usually be cheaper than fresh. And dont worry about the nutrition of these products.