“ Beans and peas contain proteins that are not well balanced by themselves and need to be supplemented with high-quality protein in the same meal. When you serve beans as the main dish, you can increase the quality and quantity of protein in the meal by adding a little meat or cheese. This is done in many famous national bean dishes. For example, ham or smoked sausage is often added to split-pea soup and grated cheese is used to garnish beans. ”

“ The cereal foods also contribute to our diets more calories, more iron, and more thiamine than any other group of foods.
Grains cannot make an adequate main dish unless eaten in large quantities or combined with protein-rich foods.
A few figures on grain proteins may be helpful. A pound loaf of whole-wheat bread contains a little less than three-fourths as much protein as a pound of beef with a moderate amount of fat and bone. You would need to eat one-third of the loaf, seven or eight slices, for as much protein as you get in a fourth pound of the meat—an average serving. ”

“ And when the fillings are high in protein foods—meats, eggs, cheese, fish, peanut butter, baked beans—they really are main dishes. To increase the protein value of these sandwiches, be generous with the filling. One-fourth cup of filling, spread clear to the edge of the bread, or 2 slices of meat or cheese, is not too much. Salmon or egg salad on a roll is a better main dish and more appetizing if part of the roll is scooped out to make room for more filling. Use centers as bread crumbs. ”

“ Eggs are excellent for main dishes because they contain high-quality protein, and are a good source of several important minerals and vitamins. When you serve eggs as an alternate for meat in a main dish, either allow more than 1 egg per person or add enough milk or cheese, as in cheese omelet, for example, to make up the difference. ”

“ Proteins from bread and other cereal foods are not of as high quality as proteins of animal products, although some are better than others. You can somewhat increase the protein values obtained from cereals by using whole-wheat bread and whole-grain breakfast cereals and by adding corn germ or wheat germ to other cereals. Milk, eggs, soy flour or grits, meat, or fish help to bring up the protein content and protein value of a cereal main dish. ”

“ Beef is the meat most often sold with a U. S. Grade stamp, but lamb, mutton, veal, and calf are sometimes federally graded. Pork usually is not graded.
The cut refers to the part of the animal from which the meat comes. The buyer can usually save money by using the less tender cuts of beef and the less popular cuts of pork, lamb, and veal. These cuts cost less per pound but provide the same valuable protein as the more expensive cuts. Variety meats, such as liver, heart, and kidney, also provide high return in nutrition for money spent. ”

“ Like meat and eggs, it contains high-quality protein and is an excellent supplement for the protein in bread and such other cereal foods as macaroni, noodles, and spaghetti.
Cheese is not equal in food value to the milk from which it is made. It contains one of the milk proteins but the other is separated out when cheese is made and is left in the whey.
American Cheddar, sometimes called American or “store” cheese, is the cheese most commonly used in cooking in this country. It is sold in natural and processed forms, and varies in flavor from mild to very sharp. ”

“ It takes only 1 pound of boneless fillets or steaks to provide enough protein for 4 servings.
Some fish contain more fat than others. Fat fish are usually best for baking and broiling. And lean fish are better for cooking in water or steam or for making chowders, and for deep-fat or pan frying.
Frozen fish are a boon to inlanders. They give us the fish we want at any time of year. And the flavor is fresh. Before cooking a frozen fish, thaw it slowly if there is time—in a refrigerator or other cold place. If you are in a hurry, cook it slowly for a longer period. ”

“ 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. ”

“ Relishes.—Raw vegetables and pickles add crispness to the sandwich lunch. Try carrot and celery sticks, pieces of cauliflower or turnip, sliced cucumber or onion, or crisp lettuce leaves rolled together.
Desserts.—With soup or salad, use cake or cookies for contrast. If the main dish is sandwiches, choose a juicy fresh fruit.
Fresh fruits are easy to pack and popular. As a change from the often-used apples, oranges, and bananas, try plums, grapes, and pears in season. ”

“ For high nutritive value and distinctive flavor from your food dollar, use soybeans sometimes instead of navy or lima beans in favorite bean recipes, or use some soy flour in making breads and hot breads.
Split peas provide slightly more protein than an equal weight or measure of dry beans except soybeans. Try thick hot split-pea soup for the main dish on a cold winter day.
Beans and peas are economical protein foods. You will generally find that a protein dish made up partly of beans and providing an equal quantity of protein averages less in cost than one made up entirely of meat. ”

“ Or you may want to extend a comparatively small amount of cooked meat with other high-protein foods such as milk, eggs, or cheese. These are the makings of such main dishes as creamed lamb, ham and egg scramble, or a beef and vegetable casserole with grated cheese on top.
When there is too little meat left for the basis of a main dish, use these small amounts for flavor and whatever protein they give. Try bits of cooked meats or poultry to season scalloped potatoes, macaroni, soups, salads, or sandwich spreads. Chop crusty brown chicken or turkey skin and add to gravy or a casserole mixture. ”

“ If you cannot use the recipe exactly as stated, perhaps one of the suggested variations will be suited to the foods you have at hand, your family preferences, or the facilities you have for cooking.
6 Meat ...
Meat is too valuable, for its flavor and its protein, iron, and B vitamins, to waste any of it. Part of the cook’s skill is to make good use of every bit.
Cook meat bones with beans or soup to extract all possible flavor, and nutrients too. ”

“ So, although we sometimes use a milk soup or chowder as the main dish, we are more likely to spread our milk consumption throughout the day—in beverages, custards, or milk puddings. In many recipes, we can increase the milk value by using fluid and dry milk together. ”

“ To stew, add water to partially cover meat, cover kettle, and simmer.
Chopping, pounding, scoring.—The foodchopper helps make meat tender. After chopping, any meat cooks as quickly as a tender cut. Pounding, or scoring with a knife, before cooking is similar in effect to chopping but tenderizes meat less.
Seasonings
Meat itself is usually flavoring enough for the main dish. It is often browned in a little fat to develop its flavor. In combination dishes, highly flavored or cured meats such as ham, dried beef, corned beef, and sausage may lend more flavor than fresh meat. ”

“ Price per pound of a dressed bird includes weight of head, feet, and viscera. A ready-to-cook bird is weighed and priced after this waste is removed. Therefore, though the price per pound is lower for the dressed bird, the cost per pound of actual poultry meat is about the same in the two styles. ”

“ Spareribs and ham hocks. Pork liver and heart. Thick pork chops or ham slices or shoulder steaks. Lamb shoulder, neck, breast, shanks, heart, and liver. Veal round, rump, shoulder, and heart.
For stews, soups, or to cook before creaming or frying.—Beef, lamb, or veal neck. Beef plate and brisket (fresh or corned) . Tongue (fresh or smoked) . Veal or lamb shanks, kidneys, brains. Pork kidneys and brains. Veal, lamb, or beef sweetbreads.
To Make Meat Tender
Good cooking can help make any cut of meat a favorite main dish with the family. ”

“ They need long slow cooking with steam or water to make the meat tender. They are often a good buy because they tend to have a higher proportion of meat to bone than younger chickens. A 5-pound dressed hen (33⁄4 pounds ready-to-cook) will give about 4 cups cooked meat coarsely cut, enough for at least two meals for a family of four if extended dishes are used—10 to 11 servings each containing 2 ounces of chicken. ”

“ Serve with scalloped tomatoes or eggplant, spinach or kale, pear and cottage cheese salad, cookies.
For Variety
Bits of cooked ham, chipped beef, or any cooked meats may be used in place of the bacon in this recipe. Thin slices of sausages or chopped chicken livers are especially good. Fry the potatoes in bacon fat or other meat drippings when omitting the bacon.
Small cubes of cheese or flakes of smoked fish are other welcome additions with their own distinctive flavors.
Eggs in potato nests
11⁄2 cups leftover mashed potatoes
5 eggs
Salt and pepper
Mix potatoes with one of the eggs. ”

“ Add beans and mix lightly. Pour into a baking dish. Crumble bacon and sprinkle over the top.
Bake 20 minutes at 350°F. (moderate oven) . Or heat in a fry pan on top of range, and serve with bacon crumbled over the top.
Menu Suggestion
Serve with hot cornbread, carrot and cabbage slaw, with baked custard for dessert.
For Variety
Hot Bean Salad.—Omit molasses, add 1⁄4 cup vinegar and 1⁄4 cup water, and cook until the liquid is absorbed. To complete the meal serve quick-cooked green cabbage, crisp strips of celery and carrots, and pumpkin pie with cheese. ”

“ Other popular combinations of cereals with high-protein foods are scrapple, macaroni or rice with cheese, eggs with toast, and meat loaf or patties with breadcrumbs. And we are also extending high-protein foods with cereals when we add biscuit to the meat stew, dumplings to stewed chicken, and waffles to the breakfast or supper sausages.
41 Oatmeal griddlecakes with sausages
2 cups milk
2 cups quick-cooking oats
1⁄3 cup sifted flour
21⁄2 teaspoons baking powder
1 teaspoon salt
2 eggs, separated
1⁄3 cup cooking fat or oil
Cooked sausages
Heat milk and pour it over the oats. ”

“ If the scrapple is rich with fat, extra fat is not needed for browning.
Menu Suggestion
Serve with baked sweetpotatoes, scalloped or fried apples or applesauce, a green salad, and lemon meringue pie.
For Variety
One cup cornmeal may be used instead of 11⁄2 cups whole-wheat cereal.
Rice with chicken
11⁄2 cups diced leftover cooked chicken
Chicken bones
Salt
1 onion, chopped fine
11⁄2 tablespoons chicken fat
1⁄2 cup raw rice
Grated cheese
This dish may be made with more or less than 11⁄2 cups chicken, but this amount is needed to give enough protein for a main dish for four persons. ”

“ For children, the equivalent of 3 or more cups of fluid milk daily; for teenagers, 4 or more cups; for adults, 2 or more cups.
• Meat group—meat, poultry, fish, eggs; as alternates, dry beans, peas, and lentils; nuts, peanuts, peanut butter. Two or more servings daily.
• Vegetable-fruit group—vegetables and fruits of all kinds. Four or more servings, including a citrus fruit or other fruit or vegetable important for vitamin C daily and a dark-green or deep-yellow vegetable for vitamin A at least every other day. ”

“ French toast with tomato-meat sauce
2 eggs
1⁄3 cup milk
1⁄4 teaspoon salt
8 slices bread
Cooking fat or oil
Beat eggs, add milk and salt. Dip bread quickly into mixture. Brown on both sides in a little fat or oil, using moderate heat.
Tomato-meat sauce
2 cups canned tomatoes or 21⁄2 cups chopped raw tomatoes
1⁄2 pound chopped raw beef
2 tablespoons chopped onion
2 tablespoons chopped green pepper
Cooking fat or oil
1 tablespoon flour
Salt and pepper
If using raw tomatoes cook them until soft. ”

“ Packing a really good lunch-box meal—one that is high in important food values and in appetite appeal—takes more careful planning than many a meal that goes on the family table. For lunch-box foods are necessarily limited to those that can be held for several hours without spoiling or losing their freshness. ”

“ In place of tongue use 11⁄2 cups of chopped cooked meat such as chicken, turkey, or rabbit—or 4 frankfurters cut in thin crosswise slices. Brown the meat lightly in the butter or margarine before adding the flour, salt, and pepper.
15 Poultry ...
Like other meats, poultry has protein of high quality and is a good source of iron and the B vitamin niacin.
In retail markets poultry is usually sold “ready-to-cook”; occasionally, “dressed” or live. Ready-to-cook style comes either whole or cut up, and either freshly eviscerated or frozen ”

“ Egg.—Combine diced hard-cooked egg, celery, and pickles with prepared mustard and salad dressing.
46 Other main dishes for the lunch box
Hot Soup.—Add thin slices of frankfurter or Vienna sausage to split-pea or bean soup. Pack some cheese to go with vegetable or cream soup or corn chowder. Heat soups very hot; pack in insulated container.
Meat Stews.—A favorite stew with vegetables and gravy, kept hot in an insulated container until lunch time, is a welcome winter dish.
Baked Beans, Corned Beef Hash, Creamed Meats, or Eggs.—These are cold-weather dishes. ”

“ Mashed Potato-Meat Pie.—Moisten leftover mashed potatoes with hot milk and beat until fluffy. Put a meat stew in a baking dish, top with the potatoes, and brown lightly at 400° F. (hot oven) .
14 Liver loaf
11⁄2 pounds liver
2 tablespoons fat or meat drippings
1⁄4 cup chopped onion
1⁄4 cup chopped celery
1⁄4 pound pork sausage
1 teaspoon salt
1 cup soft breadcrumbs, mashed potatoes, or cooked rice
1 egg, beaten
About 2⁄3 cup milk or canned tomatoes
Brown the liver lightly in the fat. ”