Chef Susan Irby - The $7 a Meal Quick and Easy Cookbook: 301 Delicious Meals You Can Make in 30 Minutes Or Less

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. CobornsDelivers.com and CalorieKing.com were used for nutrition and costing analysis. Contains material adapted and abridged from The EverythingCollege Cookbook by Rhonda Lauret Parkinson, copyright 2005 by F+W Media, Inc., ISBN 10: 1-59337-303-1, ISBN 13: 978-1-59337-303-0; The EverythingFlat Belly Cookbook by Fitz Koehler, MSESS and Mabelissa Acevedo, LDN, copyright 2009 by F+W Media, Inc., ISBN 10: 1-60550-676-1, ISBN 13: 978-1-60550-676-0; The EverythingGluten-Free Cookbook by Nancy T. Maar and Rick Marx, copyright 2005 by F+W Media, Inc., ISBN 10: 1-59337-394-5, ISBN 13: 978-1-59337-394-8; The EverythingHealthy Meals in Minutes by Patricia M. Butkus, copyright 2005 by F+W Media, Inc., ISBN 10: 1-59337-302-3, ISBN 13: 978-1-59337-302-3; The EverythingItalian Cookbook by Dawn Altomari, BPS, copyright 2005 by F+W Media, Inc., ISBN 10: 1-59337-420-8, ISBN 13: 978-1-59337-420-4; The EverythingMediterranean Cookbook by Dawn Altomari-Rathjen and Jennifer Bendelius, copyright 2003 by F+W Media, Inc., ISBN 10: 1-58062-869-9, ISBN 13: 978-1-58062-869-3; The EverythingNo Trans Fat Cookbook by Linda Larsen, copyright 2007 by F+W Media, Inc., ISBN 10: 1-59869-533-9, ISBN 13: 978-1-59869-533-5; The EverythingOne-Pot Cookbook, 2nd Edition by Pamela Rice Hahn, copyright 2009 by F+W Media, Inc., ISBN 10: 1-59869-836-2, ISBN 13: 978-1-59869-836-7; The EverythingQuick and Easy 30-Minute, 5-Ingredient Cookbook by Linda Larsen, copyright 2006 by F+W Media, Inc., ISBN 10: 1-59337-692-8, ISBN 13: 978-1-59337-692-5; The EverythingQuick Meals Cookbook, 2nd Edition by Rhonda Lauret Parkinson, copyright 2008 by F+W Media, Inc., ISBN 10: 1-59869-605-X, ISBN 13: 978-1-59869-605-9; and The EverythingVegetarian Cookbook by Jay Weinstein, copyright 2002 by F+W Media, Inc., ISBN 10: 1-58062-640-8, ISBN 13: 978-1-58062-640-8.

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For information, please call 1-800-289-0963. CONTENTS INTRODUCTION Todays families are busier than ever parents are working, children are in school, and it seems childrens activities grow in number and scope every day. Kids today seem to have more homework, more involved projects, more afterschool activities, more competitions, and more friend playdates and birthday parties. There is always something to do, and that doesnt include keeping the house clean and putting healthy meals on the table. Where does all the time go? And where does all the money go? A simple lunch at a restaurant for a family of four can cost up to $60, if not more.

Why not cook at home, enjoy a delicious and most likely more nutritious meal and more family time, and save money? In this book, I will share with you much of what I teach in my cooking classes. You will learn some fundamentals for smart shopping and basic cooking. Dont be intimidated by either one. Smart shopping is easier and less time-consuming than you think. You will learn what shopping on a budget really means, how to manage your food budget, how to shop for it, and how to properly store it. Thats the preparation part.

Then, well go over basic cooking terms and techniques so you, too, can cook healthy, tasty recipes for your family. Get your family to help you cook so the burden isnt all yours. Families who cook together are more apt to try new foods, spices, and dishes than they would if it were just served to them. When you make cooking a family event and not a chore, it is more fun for everyone and you have helping hands to chop, stir, and, best of all, clean up! The recipes in this book are both quick and easy. That doesnt mean that each recipe only takes five minutes to make, but it does mean that they only require a very reasonable amount of preparation (prep) time, and, in most cases, less cooking time. Plus, youll find that the recipe instructions are as simple and easy as possible.

Youll also find nutritional information so you know what youre giving your family. Nutrition information is listed on a per serving basis, while cost information is listed per recipe. This book is designed to help you become the top chef for your household in short order and with short money! Now lets get cookin! CHAPTER 1
GETTING STARTED Whether you are a beginner cook or have been cooking your whole life, this book provides you with tips for making your dollar go farther in the grocery store and ideas for making the most of the foods, spices, and other ingredients you already have (or should have) in your pantry. With a little help, you will soon be on your way to serving your family delicious meals and putting a few extra bucks into your savings account!
GROW A LITTLE PATIENCE Grow a Little Patience No matter how rushed you are in your busy life, take a few minutes every week to plan out your familys meals. Thats rightslow down and plan more because planning helps you relax! The better the plan you lay out, the less worry you have when youre flying in the house at dinnertime with a boatload of hungry kids. Yes, planning takes patience, but its worth it.

Why? Without planning, you are going to spend more time in the grocery store, spend more money than you budgeted for, and you are most likely going to cook too much food and therefore, waste more. That is all in addition to how frustrated youll be when youre in a hurry and dont know exactly what your shopping goals are. So, grow a little patience and recognize that planning your family meals is a good thing! HOW TO PLAN Dont be intimidated by the thought of planning out your familys meals. It may take some getting used to at first, but before you know it, itll be second nature. Heres how to start. What Should I Do First? First, keep a family calendar.

Each person in your family has his or her own schedule of events, and the better you keep track of these schedules, the better you can plan. No sense making a three-course turkey dinner if Tommy is eating at a Boy Scouts get-together, Susie has a soccer game, and your husband has a late business meeting! Write every major activity on the calendar, including out-of-town guests arrivals and departure dates, and special events like birthday parties. This way, for family meal planning, you know who you are cooking for, how many you are cooking for, and when you need to cook it! Decide on Your Menu Now take a few minutes to think about what you want to make. Lets say it is Saturday morning and you are looking at the calendar before making your big trip to the grocery store. Your thought process might go something like this: I know I need basic breakfast stuff, a few things for lunch during the week, and what do we want to have for dinner this week? Monday is spaghetti night, Tuesday well do chicken, Wednesday Ill make something with my leftover meatballs from Monday, Thursday sounds like a good soup night, and Friday, lets make our own pizza! Then Saturday I can roast a chicken, and Sunday well do a beef roast, and then Ill have some great leftovers for next week. Sounds good! See how easy that was? Thats your initial plan.