Celery stalks, 2 diced
Onion, 1 diced
cups water 1.5 L
Place above ingredients in a large pot. Cook for 40 to 50 minutes, or until peas are tender. Serve with whole grain roll.
Makes 6 servings.
1 cup milk or 1/3
cup (75 ml) skim milk powder + 1 cup (250 ml) water
Salt 1/4 tsp.
In a sauce pan mix potato, onion and water and bring
to boil. Reduce heat and let boil for 10 minutes. Add corn, milk and salt. Let
simmer 10 minutes. Add extra salt & pepper to taste.
Skim Milk Powder
Skim milk powder is an excellent source of protein and calcium. This pantry essential is more economical than fluid milk, saving 10 cents a glass. Substitute for milk by replacing 1 cup (250 ml) milk with 1/3 cup (75 ml) milk powder and 1 cup (250 ml) water. Extra skim milk powder can also be added to soup, stews, casseroles, muffins and hot cereals to boost nutritional value.
beef 1/2 lb.
1 onion, chopped
1 cup cabbage,
6 cups water
oz. 1 x can tomatoes
Brown ground beef and onion in a large pot.Then add potatoes, carrots and cabbage and allow to simmer for 5 minutes. Sprinkle the rice over meat and vegetables and add water and seasonings. Cover and allow to simmer for 20 minutes. Add tomatoes. Let simmer for another 10 minutes.
Makes 4 servings.
cup macaroni, uncooked
1 cup carrots, diced
2 celery stalks, sliced diagonally
oz can kidney beans, drained
oz can tomatoes
Bring 6 cups (1.5 L) of water to a boil. Add macaroni. Cook for about 10 minutes or until tender but firm. Drain macaroni. In a sauce pan sauté onion in oil for 1 minute. Add carrots and celery. Cook for 2 minutes. Add kidney beans, tomatoes, 2 cups (500 ml) water and seasonings. Bring to a boil and cook for 3 minutes. Stir in macaroni. Reduce heat. Cover and simmer for 7 to 10 minutes or until vegetables are tender. Add more water if liquid evaporates too quickly.
Makes 4 servings.
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