Money-Saving Main Dishes

UNITED STATES DEPARTMENT OF AGRICULTURE Home and Garden Bulletin No. 43
Human Nutrition Research Division and Consumer and Food Economics Research Division Agricultural Research Service US. Department of Agriculture Washington 25, DC February 1955 Slightly revised October 1962
This bulletin is a revision of and supersedes Leaflet No. 289.
For sale by the Superintendent of Documents, US. Government Printing Office Washington 25, DC.—Price 20 cents
This is easy to answer after you have decided on the main dish.
The main dish is especially important in meal planning. It is the hub around which the rest of the meal is built, and often it carries a large proportion of the cost of the meal. Usually the main dish is the main source of protein—so essential to building and repairing body tissues.
In this booklet are recipes and suggestions for about 150 main dishes—easy to make, hearty, and economical. Most of the dishes give four liberal servings; a few provide more.
Most of these main dishes furnish about a fourth of the day’s needs for protein. For those that provide less, additional protein foods are specified in the menu suggestion following the recipe. Or you may prefer to increase the amount of protein-rich food in the main dish—by adding more meat, for instance, to a main-dish soup, salad, or casserole. The rest of the day’s protein will come from milk used as a beverage, and from cereals, bread, and other foods eaten as part of the day’s meals.
You get top-rating proteins (as well as other important nutrients) in foods from animal sources, as in meat, poultry, fish, eggs, milk, cheese. Some of these protein foods are needed each day; and it is an advantage to include some in each meal.
Next best for proteins are soybeans and nuts and dry beans and peas. When these or grain products are featured in main dishes, try to combine them with a little top-rating protein food, if you can.
No one food is exactly like any other food and no food is complete in all nutrients. Milk products are high in calcium; meats are low. Meat, poultry, eggs, and beans are good sources of iron; milk is low in it. One kind of B vitamin abounds in meats, another in milk, and a third in whole grains. The best way to be sure of a good diet is to use a variety of main dishes and wide choices of other foods to complete the meal.