Better Meals for Less Money

by Marietta McPherson Greenough

FRYING

Chops or Cutlets, Breaded	5-8 minutes
Croquettes and Fishballs	1 minute
Doughnuts, Drop Cakes, Fritters, Muffins	3-5 minutes
Fish, rolled fillets and slices	5-7 minutes
Fish, whole small, Smelt, Trout, Whitebait	2-7 minutes
Potatoes, Straws, Chips	3-4 minutes
Potatoes, French Fried	6-8 minutes

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C.—TEMPERATURE TABLE

	Fahrenheit
Freezing point	32°
Lukewarm Water or Milk, not over	98°
Albumen begins to coagulate	134°
Milk, Pasteurized, keep for ½ hour at	145°
Simmering point	185°
Boiling point, Water (sea level)	212°
Boiling point, Milk (sea level)	214°
Milk, scalded in double boiler	196°
Baking, Apples	300°
Baking, Bananas	400°
Baking, Biscuit (baking powder)	450°
Baking, Biscuit (yeast)	425°
Baking, Loaf Bread	400°
Baking, Muffins	380°
Baking, Popovers	450°
Baking, Cake: Cookies	400°
Baking, Cake: Gingerbread	375°
Baking, Cake: Fruit and Pound	300°
Baking, Cake: Layer	380°
Baking, Cake: Plain (shallow pan)	375°
Baking, Cake: Sponge (shallow pan)	350°
Baking, Meats, Beef and Mutton, for 15 minutes	450°
then reduce to	350°
Baking, Meats, Chicken and Turkey, for ½ hour	400°
then reduce to	300°
Baking, Meats, Goose and Lamb, for ½ hour	400°
then reduce to	300°
Baking, Meats, Pork and Veal, for ½ hour	350°
then reduce to	260°
Baking, Pastry: Pies, for ¼ hour	450°
then reduce to	350°
Baking, Pastry: Tart or Patty Shells	450°
Baking, Potatoes	450°
Frying:[14] Breaded Chops, Oysters	380°
Frying: Croquettes, Fishballs	390°
Frying: Doughnuts, Fritters	360°-370°
Frying: Potatoes, French Fried	380°
Frying: Potato Chips or Straws	400°
Fruit Jelly	222°
Sugar and Water Sirup, large thread	217°
Sugar and Water Sirup, feather	232°
Sugar and Water Sirup, soft ball	240°
Sugar and Water Sirup, hard ball	250°
Sugar and Water Sirup, for glacéd fruits and nuts	310°
Sugar and Water Sirup, for spun sugar	300°
Sugar and Water Sirup, caramel	350°
A very hot oven	450°-550°
A hot oven	400°-450°
A moderate oven	350°-400°
A slow oven	250°-350°

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D.—TABLE OF CALORIC VALUES OF AVERAGE PORTIONS OF FOOD.

The following table gives the approximate number of calories and the approximate percentage of protein, fat, and carbohydrate in an average portion of food.[15] Unless otherwise stated an egg, orange, potato, etc., means one of average size.

		Number of
Kind of Food	Amount	Calories	% Protein	% Fat	% Carbohydrates
Beverages
Buttermilk (see Dairy Products)
Chocolate[16]	1 cup	200	10	49	41
Cocoa[17]	1 cup	140	14	39	47
Eggnog	1 cup	225	21	48	31
Grape Juice	½ cup	100	0	0	100
Milk (See Dairy Products)
Orange Juice	½ cup	50	0	0	100
Breads
Baking Powder Biscuit	1 small biscuit	50	11	27	62
Boston Brown Bread	1 slice ¾ in. x 3 in. diameter	100	10	10	80
White Bread	1 slice ½ in. x 4 in. x 2½ in.	50	14	6	80
Corn Bread	1 piece 2 in. x 2 in. x 1 in.	100	10	24	66
Crackers, Graham	1	50	9	20	71
Crackers, Soda	1	25	10	20	70
Croutons (fried)	12 half-in. cubes	80	7	49	44
Croutons (toasted)	12 half-in. cubes	45	14	4	82
Griddle Cakes	2 cakes 4½ in. in diameter	200	14	25	61
Muffins, Corn Meal	1	133	13	25	62
Muffins, One-egg	1	125	12	24	64
Popovers	1	100	18	27	55
Sandwich (Club)	1	500	15	69	16
Cake
Apple Sauce Cake	slice ½ in. x 1½ in. x 3¾ in.	128	4	23	73
Doughnuts	1	200	6	45	49
Fruit Cake	slice ½ in. x 2 in. x 4 in.	300	6	26	68
Hot Water Gingerbread	1 piece 2 in. x 2 in. x 2 in.	200	8	22	70
Hot Water Sponge	Slice 1½ in. x 1½ in. x 2 in.	100	7	7	86
Macaroon	1	50	6	33	61
One-Egg Cake	Slice ½ in. x 2 in. x 4 in.	225	8	32	60
Candy and Sugar
Bitter Chocolate	1 oz.	200	8	72	20
Chocolate Fudge	1 cubic inch	89	2	20	78
Sweet Milk Chocolate	1 oz.	143	7	58	35
Molasses	1 tablespoon	66	3	0	97
Sugar, Granulated	1 tablespoon	55	0	0	100
Sugar	1 full-sized lump	28	0	0	100
Cereals
Corn Flakes	1 cup	80	6	4	90
Corn Meal Mush	½ cup	75	10	5	85
Grape Nuts	1/3 cup	200	12	2	86
Macaroni (cooked)	¾ cup	75	15	2	83
Oatmeal (cooked)	½ cup	50	17	16	67
Rice (steamed)	½ cup	64	9	1	90
Shredded Wheat Biscuit	1	100	13	5	82
Wheat Meal Mush	½ cup	67	12	4	84
Cheese Dishes
Cheese Fondue	¾ cup	180	17	70	13
Welsh Rarebit	½ cup and 1 thin slice toast	350	22	57	21
Dairy Products
Butter	1 tablespoon	113	1	99	0
Buttermilk	1 cup	88	33	13	54
Cheese, American	1½ cubic inches	100	26	71	3
Cheese, Cottage	2 cubic inches	50	76	9	15
Cream, Thin	¼ cup	100	5	86	9
Milk, Unskimmed	1 cup	160	20	52	28
Milk, Skimmed	1 cup	88	37	7	56
Desserts
Brown Betty	½ cup	250	3	35	62
Chocolate Blancmange	½ cup	312	9	48	43
Cup Custard	1 custard	200	17	39	44
Lemon Jelly	½ cup	100	9	0	91
Pie, Apple	1 piece[18]	300	3	41	56
Pie, Custard	1 piece	256	9	32	59
Pie, Lemon Meringue	1 piece	367	5	27	68
Pie, Mince	1 piece	450	8	39	53
Pie, Raisin	1 piece	445	5	36	59
Pie, Squash	1 piece	360	10	25	65
Rice Custard	½ cup	100	18	32	50
Indian Tapioca	½ cup	400	11	20	69
Vanilla Ice Cream (custard)	½ cup	200	6	55	39
Eggs
Boiled	1	75	36	64	0
Scrambled	1/3 cup	133	20	76	4
Fats and Salad Dressings
Bacon fat	1 tablespoon	132	0	100	0
Beef Drippings	1 tablespoon	113	0	100	0
Butter (See Dairy Products)
Cream (See Dairy Products)
Crisco	1 tablespoon	134	0	100	0
Lard	1 tablespoon	132	0	100	0
Oleomargarine	1 tablespoon	113	1	99	0
Olive Oil	1 tablespoon	132	0	100	0
French Dressing	1 tablespoon	88	0	100	0
Mayonnaise Dressing	1 tablespoon	105	1	97	2
Cooked Dressing	1 tablespoon	25	10	64	26
Fruits
Apple, baked (with sugar)	1 large	200	1	3	96
Bananas	1 large	100	5	6	89
Cantaloupe	½	50	6	0	94
Cranberry Sauce	¼ cup	100	0	1	99
Dates	1	25	2	7	91
Figs, dried	1	67	5	1	94
Grape Fruit	1 medium	100	7	4	89
Olives, Green	2 medium	30	1	83	16
Orange	1 large	100	6	3	91
Peach	1	40	7	2	91
Prunes, Stewed	¼ cup	200	2	0	98
Raisins	¼ cup	100	3	9	88
Meats and Fish (cooked)
Bacon	1 thin slice	25	13	87	0
Dried Beef (creamed)	1/3 cup	100	16	65	19
Hamburg Steak (broiled)	cake 7/8 in. thick 2½ in. diameter	100	55	45	0
Roast Beef	slice 5 in. x 2½ in. x ¼ in.	100	46	54	0
Stewed Beef with Dumpling	1 cup	290	14	24	62
Lamb Chops	1 kidney chop	125	24	76	0
Pork Chops	1 loin chop	200	18	82	0
Sausage	2 small	100	20	78	2
Clams (raw)	8	50	56	8	36
Codfish Balls	1, 2 inches in diameter	100	14	65	21
Creamed Codfish	½ cup	100	32	46	22
Oysters (raw)	6	50	49	22	29
Salmon (canned)	½ cup	100	45	55	0
Sauces
Brown Sauce	2 tablespoons	37	14	49	37
Lemon Sauce	2 tablespoons	70	0	30	70
Tomato Sauce	2 tablespoons	40	5	70	25
White Sauce	2 tablespoons	55	8	70	22
Soups
Bouillon	¾ cup	19	84	8	8
Cream of Corn	¾ cup	150	12	38	50
Corn Chowder	¾ cup	185	12	43	45
Split Pea	¾ cup	125	26	2	72
Tomato (canned)	¾ cup	100	12	12	76
Vegetables
Asparagus	7 stalks	33	32	8	60
Beans, Baked	¾ cup	225	21	18	61
Beans, Lima (fresh)	½ cup	100	23	5	72
Beans, String	½ cup	20	22	7	71
Beets	1 beet, 2 in. diameter	25	14	2	84
Corn (canned)	½ cup	150	11	11	78
Peas (canned)	½ cup	67	26	3	71
Potatoes, Mashed	½ cup	110	7	48	45
Potatoes, Sweet, Baked	1	200	6	5	89
Potatoes, White, Baked	1	100	11	1	88
Spinach	½ cup	20	12	8	80
Squash, winter	½ cup	55	9	7	84
Tomatoes (canned)	½ cup	30	12	8	71

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E.—APPROXIMATE CALORIC VALUE OF RAW FOOD MATERIALS AND THE APPROXIMATE PERCENTAGE OF PROTEIN, FAT, AND CARBOHYDRATE.

By means of this table the fuel value of nearly all recipes may be computed.[19]

		Number of
Material	Quantity	Calories	% Protein	% Fat	% Carbohydrates
Cereals
Barley, Pearl	1 cup	755	10	3	87
Bran	1 cup	218	14	6	80
Bread Crumbs, dried	1 cup	373	14	4	82
Bread Crumbs, soft	1 cup	147	14	4	82
Corn Meal	1 cup	504	10	5	85
Corn Starch	1 cup	459	0	0	100
Flour, Graham	1 cup	508	15	6	79
Flour, White, sifted	1 cup	395	12	4	84
Macaroni, broken	1 cup	355	15	2	83
Oatmeal	1 cup	636	17	16	67
Rolled Oats	1 cup	280	17	16	67
Rice	1 cup	867	9	1	90
Chocolate, bitter	1 square	173	8	72	20
Cocoa, dry	1 cup	634	17	53	30
Crackers, Boston	1 pound	1885	13	9	78
Dairy Products
Butter, See Fats
Cheese, American (fresh)	{ 1 cup	498 }	26	71	3
	{ 1 pound	1993 }
Condensed Milk, sweetened	1 cup	1067	11	23	66
Condensed Milk, unsweetened	1 cup	427	23	51	26
Skimmed Milk[20]
Whole Milk[21]
Cream[22]
Eggs[23]
Egg, White	1	14	97	3	0
Egg, Yolk	1	56	20	80	0
Fats
Butter	{ 1 cup	1802 }	1	99	0
	{ 1 pound	3605 }
Crisco	{ 1 cup	2136 }	0	100	0
	{ 1 pound	4273 }
Lard	{ 1 cup	2110 }	0	100	0
	{ 1 pound	4220 }
Oleomargarine	{ 1 cup	1492 }	1	99	0
	{ 1 pound	3410}
Olive Oil	1 cup	1600	0	100	0
Suet	{ 1 cup	749 }	3	97	0
	{ 1 pound	3424 }
Fruits
Apricots, dried	1 pound	1260	7	3	90
Blackberries	1 cup	200	9	16	75
Concord Grapes	1 large bunch	100	5	15	80
Cranberries	1 cup	46	4	11	85
Currants, dried	1 cup	502	3	5	92
Dates, dried (unstoned)	{ 1 cup	508 }	2	7	91
	{ 1 pound	1416 }
Figs, chopped	{ 1 cup	507 }	5	1	94
	{ 1 pound	1437 }
Lemon Juice	½ cup	44	0	0	100
Pineapple (canned, grated)	1 cup	369	1	4	95
Other fruits[24]
Gelatine	1 ounce	106	100	0	0
Maple Sirup	1 cup	976	0	0	100
Meats and Fish (Edible portion)
Beef, Sirloin Steak	1 pound	1143	31	69	0
Beef, Round	1 pound	950	54	46	0
Beef, Tongue	1 pound	727	47	53	0
Chicken, young	1 pound	500	79	21	0
Clams, long	1 pint	240	56	8	36
Cod	1 pound	326	95	5	0
Fowl	1 pound	1050	35	65	0
Goose	1 pound	1818	16	84	0
Halibut	1 pound	571	61	39	0
Ham	1 pound	1940	29	71	0
Lamb, forequarter	1 pound	1430	25	75	0
Liver	1 pound	605	61	39	0
Lobster	1 pound	390	78	20	2
Mackerel	1 pound	645	50	50	0
Mutton, Leg	1 pound	1105	41	59	0
Oysters	1 pint	230	49	22	29
Salt Pork, fat	1 pound	3670	2	98	0
Shad	1 pound	762	46	54	0
Turkey Veal, Breast	1 pound	1333	29	71	0
Other Meats and Fish[25]	1 pound	840	47	53	0
Molasses	1 cup	976	3	0	97
Nuts (shelled)
Almonds	1 cup	734	13	76	11
Peanuts	1 cup	663	19	63	18
Peanut Butter	1/3 cup	640	19	69	12
Pecans	1 cup	1145	5	87	8
Walnuts, English	1 cup	600	11	82	7
Sugar
Brown	1 cup	625	0	0	100
Granulated	1 cup	840	0	0	100
Powdered	1 cup	672	0	0	100
Vegetables
Beans, dried	1 cup	684	26	5	69
Beans, Lima, dried	1 cup	541	21	4	75
Cabbage	1 pound	145	20	9	71
Carrots	1 pound	210	10	5	85
Celery (cut in ¼-inch pieces)	1 cup	24	24	5	71
Corn, canned	1 cup	255	11	11	78
Lentils (dried)	1 cup	640	29	3	68
Lettuce	1 large head	50	25	14	61
Mushrooms	1 pound	211	31	8	61
Onions	{ 1 onion	25 }	13	6	81
	{ 1 pound	225 }
Parsnips	1 pound	291	10	7	83
Peas, canned (drained)	1 cup	134	26	3	71
Peas, dried	1 cup	675	28	3	69
Tapioca	1 cup	640	0	0	100
Tomatoes, fresh	1 pound	100	21	8	71
Tomatoes, canned	1 cup	60	21	8	71
Turnip	1 cup ½-inch cubes	50	13	5	82
Other Vegetables[26]

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F.—NORMAL WEIGHTS FOR MEN AND WOMEN[27]