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Sharing Hope, Feeding Souls, Changing Live: Healthy, Cheap, and Easy Recipes For Large Groups
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8/2/2019 Sharing Hope, Feeding Souls, Changing Live: Healthy, Cheap, and Easy Recipes For Large Groups
Texas Tech UniversityNS 5360 Advanced Community Nutrition Class
2010
How to Use This Cookbook:
The purpose of this cookbook was to give soup kitchens to additional options for nutritious recipes for
individuals in need including those who are food insecure or homeless. For example, extra vegetables and
fruits are included as ingredients to increase the vitamin and mineral content of the recipe and decrease
the cost. As availability and time for washing and chopping allow, fresh fruits and vegetables can be
used. Canned and frozen fruits and vegetables are also great to use due to their low cost, ease of prepara-
tion, and year round availability. This cookbook contains main dishes and desserts only. According to
MyPyramid guidelines, in order to round out a complete meal for each individual, another side dish
should be included, such as a salad or side of vegetables or fruit.
Our main goal in creating this cookbook was to produce recipes for at least $2.50 or less per individualusing minimal equipment and ingredients for each recipe. The recipes in this cookbook should beplanned in advance according to kitchen resources and requirements. For example, to maximize kitchenresources, if a main dish is being served that requires the use of an oven, then a dessert that doesn’trequire the use of an oven could be included. The main dish recipes were formulated to serve 15 peopleusing a 16x11x3 inch aluminum foil roasting pan. The same recipes are repeated in the family section,but were reconfigured to serve a family of 4 people. These recipes can be given to the families inattendance to replicate at home.
Acknowledgements:
Thanks to Impact Church at 34th and Boston in Lubbock, TX, we were able to cooperate with local stake
holders in creating this resource for soup kitchens nationwide.
The recipes included in this cookbook were createdby Ali Pohlmeier and Keely Hawkins (masters students in Nutritional Sciences) and their faculty mentor,Dr. Debra B. Reed, Texas Tech University
For more information, contact: Dr. Debra B. Reed [email protected] or 806-742-3068
8/2/2019 Sharing Hope, Feeding Souls, Changing Live: Healthy, Cheap, and Easy Recipes For Large Groups
Separate • Separate fresh fruits and vegetables from raw meat, poultry and seafood.• Do not use the same cutting board without cleaning with hot water and soap
before and after each use.
Cook • Cook or throw away fruits or vegetables that have touched raw meat, poul-
try, seafood or their juices.• Make sure to cook all meat thoroughly. Internal temperature should reach
at least 160°F for beef, 140°F for pork, 165°F for chicken, and 165°F forcasseroles.
• Use a thermometer to make sure food reaches a safe temperature.• Reheat leftovers to a minimum temperature of 165°F for at least
15 seconds.
Chill • Refrigerate all cut, peeled, or cooked fruits and vegetables within 2 hours.• Store leftovers in small, shallow containers within two hours of cooking.
Throw Away• Throw away any produce that has touched raw meat, poultry, seafood or
their juices.
Since you are preparing food for a large group of people at a soup kitchen, food safety is very impor-tant.
8/2/2019 Sharing Hope, Feeding Souls, Changing Live: Healthy, Cheap, and Easy Recipes For Large Groups
Grains• This includes pasta, rice, oats, and bread
products.• When possible, try to incorporate whole grains into dishes. This will add
more fiber to the meal. You can do this by substituting brown rice forwhite rice, using whole wheat pasta, or using barley, buckwheat or oats inrecipes.
Fruits and Vegetables• The more fruits and vegetables, the better. Try choosing recipes that in-
corporate lots of fruits or vegetables.• You can always add more vegetables to a dish! Use frozen or canned for
cheap and easy ways to add more nutrients to a meal.• Try to chose canned vegetables that have lower sodium and canned fruits
that are canned in their own juices or water.
Meat and Beans • Most meat and poultry choices should be lean or lower in fat.• Seafood contains essential fats and should be used when possible.• Beans are cheap and high in protein and fiber. Adding beans to any dish
will make it heartier and healthier!
Dairy • This group is important because it delivers calcium, an important mineral
for bone health.• Most milk and milk products should be low fat.•
Cream, butter, and cream cheese are not considered part of this group be-cause they have little to no calcium.
Fats • Try not to use products that contain trans fats.• Use oils (fats liquid at room temperature) instead of lard or butter to cut
down on saturated fat.
www.mypyramid.org
8/2/2019 Sharing Hope, Feeding Souls, Changing Live: Healthy, Cheap, and Easy Recipes For Large Groups
• 6 cups mashed potatoes (instant flakes work well)
Directions
1. Preheat an oven to 350 degrees F (175 degrees C).
2. Cook and stir ground beef in a skillet over medium-high heat until beef is browned, about10 minutes. Drain fat. Mix in green beans, cream of mushroom soup, and onion.
3. Pour beef mixture into a large aluminum foil roasting pan and top with cheddar cheese.Spread mashed potato on top.
4. Bake in the preheated oven until the pie is hot, and the mashed potatoes are golden brown,about 30 minutes.
Amount Per Serving Calories: 379 | Total Fat: 19.9g | Cholesterol: 71mg
Substituting groundturkey for ground beef
can lower thesaturated fat!
8/2/2019 Sharing Hope, Feeding Souls, Changing Live: Healthy, Cheap, and Easy Recipes For Large Groups
• 2 cups chopped frozen spinach, thawed and drained
• 2 onions, chopped
• 8 eggs
• 4 cups low fat milk (skim or 1%)
• 2 cups baking mix (such as Bisquick ®, or store brand)
• 2 cups chopped ham (canned is fine)
• 4 cups low fat shredded Cheddar cheese
Directions
1. Preheat an oven to 325 degrees F (165 degrees C). Coat the bottom of a largealuminum roaster pan.
2. Combine spinach and onion in the bowl of a food processor. Process to finelychop. Add eggs, milk, and baking mix; process to mix. Pour mixture intoprepared pan. Sprinkle ham and cheese over the top.
3. Bake in preheated oven for 35 to 45 minutes. Quiche is done when toothpick
inserted in the center comes out clean. (internal temperature of at least 165°F)
Amount Per Serving Calories: 187 | Total Fat: 11.2g | Cholesterol: 100mg
Add canned tomatoesfor extra nutrients!
8/2/2019 Sharing Hope, Feeding Souls, Changing Live: Healthy, Cheap, and Easy Recipes For Large Groups
• 10 cups dry egg noodles• 2 (10.75 ounce) cans condensed cream of mushroom soup• 2 cups low fat milk (skim or 1%)• 3 cups water• 4 (12 ounce) cans tuna, drained and flaked• 2 1/2 lbs frozen mixed vegetables, thawed• 4 (15 ounce) cans sliced potatoes, drained• salt to taste• ground black pepper to taste• paprika to taste• 1-1/2 cups dry bread crumbs
Directions
1. Preheat oven to 350 degrees F (175 degrees C).
2 . Bring a large pot of lightly salted water to a boil. Add pasta and cook
for 8 to 10 minutes or until al dente; drain.
3. In a mixing bowl combine soup, milk, and water. Pour a small amountof the mixture into a large aluminum roaster pan; enough to just coverthe bottom.
4. Layer the cooked noodles, flaked tuna, peas, carrots, and potatoes untilall used up. Pour the remaining soup mixture over the layers. Sprinklewith salt, pepper, and paprika. Lightly coat the entire casserole withbread crumbs. Cover and bake in preheated oven for 45 minutes.
Amount Per Serving Calories: 414 | Total Fat: 7.5g | Cholesterol: 60mg
Add low fat t cheddarcheese to the top for
added calcium!
8/2/2019 Sharing Hope, Feeding Souls, Changing Live: Healthy, Cheap, and Easy Recipes For Large Groups
• 1 1/2 cups chopped frozen spinach, thawed and drained
• 2 onion, chopped
• 2 (4 ounce) cans mushrooms, drained
• 2 (28 ounce) jars spaghetti sauce
• 4 cups shredded mozzarella cheese (low fat or skim if possible)
Directions
1. Preheat oven to 325 degrees F.
1. Bring a large pot of lightly salted boil water to a boil. Cook pasta in boiling water
for 8 to 10 minutes, or until soft. Drain well.
2. Meanwhile, cook ground beef and chopped onions in a skillet overmedium heat until browned.
3. In a large bowl, mix together the mushrooms, spaghetti sauce, shredded mozzarellacheese, pasta, and browned ground beef and onion mixture. Transfer to a greased,large aluminum roaster pan.
4. Bake for 20 minutes, or until very hot.
Amount Per Serving Calories: 387 | Total Fat: 16.5g | Cholesterol: 61mg
Add canned whitebeans for extra
nutrients and fiber!
8/2/2019 Sharing Hope, Feeding Souls, Changing Live: Healthy, Cheap, and Easy Recipes For Large Groups
• 1 package sugar cookie mix• 1 (8 ounce) package of cream cheese (low-fat)• 1/2 cup powdered sugar• 1 cans cherry or apple pie filling (low sugar)
Directions
1. Prepare sugar cookies according to package directions.
2. Press the dough into a 9x13 inch baking pan and cook according to packagedirections. Let cool. Combine cream cheese and powdered sugar and spread creamcheese mixture evenly across top of cookie.
3. Spread an even layer of cherry pie filling across top of cream cheese mixture.
Amount Per Serving Calories: 80 | Total Fat: 5 g | Cholesterol: 17 mg
You can also makethis recipe with lowsugar canned apple
pie filling!
8/2/2019 Sharing Hope, Feeding Souls, Changing Live: Healthy, Cheap, and Easy Recipes For Large Groups
1. Preheat an oven to 350 degrees F (175 degrees C).
2. Cook and stir ground beef in a skillet over medium-high heat until beef is browned, about 10 minutes. Drainfat. Mix in green beans, cream of mushroom soup, and onion.
3. Pour beef mixture into a large aluminum foil roasting pan and top with Cheddarcheese. Spread mashed potato on top.
4. Bake in the preheated oven until the pie is hot, and the mashed potatoes are golden brown, about 30 minutes.
Shepherd’s PieServes 4
• 1/2 lb lean ground beef
• 2/3 lb frozen mixed vegetables
• 1/2 (10 ounce) can cream of mushroom soup
• 1/4 onion
• 1/2 cup shredded cheddar cheese
• 2 cups mashed potatoes
1. Preheat an oven to 350 degrees F (175 degrees C).
2. Cook and stir ground beef in a skillet over medium-high heat until beef is browned, about 10 minutes. Drainfat. Mix in green beans, cream of mushroom soup, and onion.
3. Pour beef mixture into a large aluminum foil roasting pan and top with Cheddarcheese. Spread mashed potato on top.
4. Bake in the preheated oven until the pie is hot, and the mashed potatoes are golden brown, about 30 minutes.
8/2/2019 Sharing Hope, Feeding Souls, Changing Live: Healthy, Cheap, and Easy Recipes For Large Groups
1. Preheat an oven to 325 degrees F (165 degrees C). Coat the bottom of a largealuminum roaster pan.
2. Combine spinach and onion in the bowl of a food processor. Process to finelychop. Add eggs, milk, and baking mix; process to mix. Pour mixture intoprepared pan. Sprinkle ham and cheese over the top.
3. Bake in preheated oven for 35 to 45 minutes. Quiche is done when toothpick
inserted in the center comes out clean.
Spinach and Ham QuicheServes 4
• 1/2 cup frozen spinach
• 1/2 onion
• 2 eggs
• 1 cup milk
• 1/2 cup bisquick baking mix
• 1/2 cup chopped ham
• 1 cup shredded cheddar cheese
1. Preheat an oven to 325 degrees F (165 degrees C). Coat the bottom of a largealuminum roaster pan.
2. Combine spinach and onion in the bowl of a food processor. Process to finely
chop. Add eggs, milk, and baking mix; process to mix. Pour mixture intoprepared pan. Sprinkle ham and cheese over the top.
3. Bake in preheated oven for 35 to 45 minutes. Quiche is done when toothpick inserted in the center comes out clean.
8/2/2019 Sharing Hope, Feeding Souls, Changing Live: Healthy, Cheap, and Easy Recipes For Large Groups
2 . Bring a large pot of lightly salted water to a boil. Add pasta and cook for 8 to10 minutes or until al dente; drain.
3. In a mixing bowl combine soup, milk, and water. Pour a small amount of the mixture into a large aluminumroaster pan; enough to just cover the bottom.
4. Layer the cooked noodles, flaked tuna, peas, carrots, and potatoes until all used up. Pour the remaining soupmixture over the layers. Sprinkle with salt, pepper, and paprika. Lightly coat the entire casserole with breadcrumbs. Cover and bake in preheated oven for 30 to 45 minutes.
Tuna Noodle CasseroleServes 4
• 2 2/3 cup egg noodles
• 3/4 (10.5 ounce can) cream of mushroom soup
• 1/2 cup milk
• 3/4 cup water
• 1 can tuna in water, drained
• 1 lb frozen mixed vegetables
• 1 can sliced potatoes
• 1/2 cup bread crumbs
1. Preheat oven to 350 degrees F (175 degrees C).
2 . Bring a large pot of lightly salted water to a boil. Add pasta and cook for 8 to
10 minutes or until al dente; drain.
3. In a mixing bowl combine soup, milk, and water. Pour a small amount of the mixture into a large aluminumroaster pan; enough to just cover the bottom.
4. Layer the cooked noodles, flaked tuna, peas, carrots, and potatoes until all used up. Pour the remaining soupmixture over the layers. Sprinkle with salt, pepper, and paprika. Lightly coat the entire casserole with breadcrumbs. Cover and bake in preheated oven for 30 to 45 minutes.
8/2/2019 Sharing Hope, Feeding Souls, Changing Live: Healthy, Cheap, and Easy Recipes For Large Groups
1. Bring a large pot of lightly salted boil water to a boil. Cook pasta in boiling water for 8 to 10 minutes, or until
soft. Drain well.
2. Meanwhile, cook ground beef and chopped onions in a skillet overmedium heat until browned.
3. In a large bowl, mix together the mushrooms, spaghetti sauce, shredded mozzarella cheese, pasta, andbrowned ground beef and onion mixture. Transfer to a greased, large aluminum roaster pan.
4. Bake for 20 minutes, or until very hot.
Baked PastaServes 4
• 1/4 lb penne pasta
• 1/2 lb lean ground beef
• 1/2 cup frozen chopped spinach
• 1/2 onion
• 1/2 (4 ounce) can mushrooms
• 1/2 (28 ounce) jar spaghetti sauce
• 1 cup mozzarella cheese
1. Preheat oven to 325 degrees F.
1. Bring a large pot of lightly salted boil water to a boil. Cook pasta in boiling water for 8 to 10 minutes, or until
soft. Drain well.
2. Meanwhile, cook ground beef and chopped onions in a skillet overmedium heat until browned.
3. In a large bowl, mix together the mushrooms, spaghetti sauce, shredded mozzarella cheese, pasta, andbrowned ground beef and onion mixture. Transfer to a greased, large aluminum roaster pan.
4. Bake for 20 minutes, or until very hot.
8/2/2019 Sharing Hope, Feeding Souls, Changing Live: Healthy, Cheap, and Easy Recipes For Large Groups
1. Prepare sugar cookies according to package directions.
2. Press the dough into a 9x13 inch baking pan and cook according to package directions. Let cool. Combinecream cheese and powdered sugar and spread cream cheese mixture evenly across top of cookie.
3. Spread an even layer of cherry pie filling across top of cream cheese mixture.
Mini Fruit PizzasServes 4
• 1 package sugar cookie mix
• 1 (8 ounce) package of cream cheese (low-fat)
• 1/2 cup powdered sugar
• 1 cans cherry or apple pie filling (low sugar)
1. Prepare sugar cookies according to package directions.
2. Press the dough into a 9x13 inch baking pan and cook according to package directions. Let cool. Combinecream cheese and powdered sugar and spread cream cheese mixture evenly across top of cookie.
3. Spread an even layer of cherry pie filling across top of cream cheese mixture.
8/2/2019 Sharing Hope, Feeding Souls, Changing Live: Healthy, Cheap, and Easy Recipes For Large Groups