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Chapter 5-How to Use Dietary Supplements – Lecithin, Soya Oil, Vitamins

LOW-FAT MENUS

General Consideration for Low-Fat Menus:

The menus presented here include well balanced meals of high protein and high nutritional quality, with emphasis on very low-fat and low-cholesterol content. Although cholesterol is contained in all animal and vegetable fats, glandular organs such as brains, liver, kidney, sweetbreads, and giblets are especially high in cholesterol. In the case of liver, however, there are additional protective nutrients called phospholipids, that help overcome it’s cholesterol content, and therefore make liver a valuable source of nourishment. Egg yolks and all foods with egg yolks are also high in cholesterol and are to be avoided as are egg noodles, pancake and waffle mixes, cake mixes with eggs, mayonnaise-type salad dressings, etc.

Some simple suggestions foods are as follows:

Soups:Clear consommés may be used, and stock from vegetables and meat bones. Thoroughly chill and remove all fat before using.

Cream soups made from non-fat milk, with the addition of flour (2 teaspoonsful to 1 cup), thoroughly cooked until thick, then blended with various vegetables or vegetable purees, are excellent. To replace crackers you may use Melba toast, toast cubes, Ry-Krisp, or bread stock.

Meats:Meats should be served with all fat removed. In the preparation, too, remove all noticeable fat before cooking.

In some of the methods commonly used to prepare meat with a low-fat content are roasting, broiling, pan broiling, braising, and cooking with liquids.

For roasting 300-325 degrees is recommended. The length of cooking time depends upon quantity and type of meat. Remove all fat from drippings.

When broiling steaks, chops or patties, place meat 3—5 inches from flame. Remove all fat before serving. In pan broiling, remove all external fat and place meat in cold pan on low fire without covering. Cook until meat is brown on both sides. Use "Pan-tastic" or Pan-Free" to keep meat from adhering to pan.

Stewing entails adding liquids, seasonings, and vegetables to meat, but in our diets it is best to remove all fats from meats before cooking. To remove fat more thoroughly, chill stew and remove all hard fat film on the surface. Reheat and serve.

Vegetables: Wash, dry, chill until ready to cook. Cook in the smallest amount of water and the shortest time to preserve vitamins and color. Add paprika or chopped parsley to enhance eye appeal.

All vegetable salads may be used, with dietetic dressings of no fat value. Two basic types are as follows:

Mayonnaise Type: 1 cup Non-fat milk, 2 tablespoons cornstarch, cook over low heat until thick, add 1/2 teaspoon salt, 1/2 teaspoon dry mustard and cool, add 2 tablespoons vinegar, egg coloring, beat until smooth. Egg whites beaten may be folded into the mixture.

French Dressing Style: Add the following to handy bottle and shake thoroughly until blended. 3-4 tablespoons wine or taragon vinegar, juice of crushed garlic, seasoned salt, dash pepper, 1 cup tomato puree, 1/4 cup lemon juice, 2-3 tablespoons catsup, 1/2 teaspoon sugar, 1/4 teaspoon dry mustard, tabasco and Worcestershire sauce if desired.

Desserts: All fruit desserts may be used: gelatin dishes without any added cream; fruit whips using beaten eggs; angel food cakes, sherbets and ices.

(To all dishes included in the menus on the following pages, add no butter, margarine, cream, or regular salad dressings.)

In these menus, skimmed milk powder may be added to fresh skimmed milk.

Low-Fat Menu 1

BREAKFAST
Food	Amount	Calories
Grapefruit	1/2 medium	72
Oatmeal	2 tablespoons dry; 1/3 cup cooked	111
Skim milk dry	1/2 pint	87
Whole wheat toast	1 slice	55
Jam	1 tablespoon	59
Sugar	3 teaspoons	60
Skim milk dry	2 oz. or 4 tablespoons	106
Coffee or tea
Total:		552

LUNCH
Open-faced Sandwich:
White bread	1 slice	65
Ground round steak	2 1/2 oz. 1 patty	175
Slice onion	1 slice 1 tablespoon	4
Tomato	1 small	22
Lettuce	1 leaf	8
Cole slaw	1/4 cup with zero dressing*	14
Jello (regular)	4 servings to package	84
with diced small pear	1 pear; 1 tablespoon juice	38
Tea or coffee	1 teaspoon sugar	20
Total:		~ 430

DINNER
Roast turkey	3 slices, 31/2 x 21/4 x 1/4 in.	192
Potato browned	1 small, 21/4" diameter	100
Fresh or frozen asparagus	5-6 stalks, medium	26
Mixed cooked vegetable salad
Marinated in dressing*
String beans	1/4 cup	10
Peas	1/4 cup	42
Carrots	1/4 cup	12
Raspberry ice	1/2 cup	120
Angel cake	1 piece	146
Frosted orange drink	3 oz. (1/2 6 oz. can)	169
1/2 pt. skim milk		87
Hard white roll	1 average (1 oz.)	92
Marmalade	1 tablespoon	63
Total:		~ 1059
Grand Total:		2041

Fat: 25 grams; Protein: 90 grams; Carbohydrate: 365 grams.

Recipes

Zero Dressing:

1/2 cup tomato juice.
2 tablespoons lemon juice or vinegar.
1 tablespoon onion finely chopped. Salt, pepper, horseradish, mustard may be added. Shake well.

** Low-calorie, no-fat dressing: (mayonnaise type dressing)
Use 1 tablespoon mixed seasoning.
1 cup buttermilk.
1/4 cup tomato puree
2 tablespoons catsup. Garlic.
1/4 cup wine vinegar.
1/4 cup lemon juice ground fresh pepper
Thoroughly blend all ingredients. Chill. Shake before serving.

Fat: 24 grams; Protein: 104 grams; Carbohydrate: 346 grams

Grand Total:

2003

Low-Fat Menu 2

BREAKFAST
Food	Amount	Calories
Stewed prunes with sugar	4-5 med. jce	129
Grapenuts	1 oz. 1/4cup	90
Sugar for cereal-beverage Baked	3 teaspoons	60
French toast: egg- whites,	2	28
white bread*	1	63
Maple syrup	2 tablespoons: 1 oz.	102
Tea or coffee
Skim milk for French toast and cereal ½ pint		87
Skim milk powder	2 oz. or 4 tablespoons	108
Total:		667

LUNCH

Consomme': hot or cold if desired
Shrimp salad with lemon and dietetic dressing. Garnish with sliced beets.

Shrimp	1/2 cup	100
Celery	1/4 cup diced	5
Shrimp sauce**	1 tablespoon
Lemon juice	1 tablespoon
Flour	1 tablespoon
Chopped pickle	1/4 cup	12
Sliced beets	4 (140 to lb.)	56
Saltines Fig bars	2 pieces	107
Snow pudding***	1 serving	118
Buttermilk	1/2 pt.	85
Tea or coffee	1 teaspoon sugar	20
Total:		552

DINNER
Tomato juice cocktail	3 oz.	22
Broiled sirloin steak	2 pieces, 4 x 1 x 1 in.	204
Mushrooms	10 small or 4 large	28
Steamed rice	1/2 cup	97
Frozen broccoli	31/2 oz. 1/2 cup	29
Romaine salad with zero dressing	1/2 cup	6
Fresh pineapple	1/2 -2/3 cup	58
Sugar wafers	2 thin NBC	31
Coffee, sugar	1 teaspoon	20
Total:		495
Grand Total:		1717

Fat: 25 grams; Protein: 90 grams; Carbohydrate: 283 grams.

Recipes

Baked French Toast:
2 egg whites.
1/4 cup skim milk.
Sash salt, pepper.
Beat together; dip slice of bread in batter. Cook in oven or under broiler approximately 5-10 minutes.

** Shrimp Sauce:
1/4 cup bouillon; 1/4 cup water;
1 tablespoon lemon; 1 tablespoon sweet pickle relish; 1 tablespoon flour; cook together until sauce thickens, stirring constantly.

***Snow Pudding Recipe (Souffle)

1 cup fruit pulp.	1/4cup sugar.
1 tablespoon lemon juice.	3 egg whites, stiffly beaten.
1/8 teaspoon salt.

Any kind of fruit—fresh, canned or preserved—may be used. Drain off all syrup. Rub fruit through a sieve; add lemon juice; salt; and sweeten if necessary; heat. Fold in stiffly beaten egg whites into hot fruit pulp. Pour into baking dish or individual molds, filling them only % full. Set in pan of hot water. Bake in moderate oven 375° for 20 minutes. Serve as soon as baked. Serves 6.

Alternate for Snow Pudding

Open Dish Fruit Tart: No crust. Top with meringue or toasted angel cake crumbs. Any berries in season or frozen or fresh fruits such as boysenberries, peaches, or apples may be used.

Low-Fat Menu 3

BREAKFAST
Food	Amount	Calories
Orange juice (fresh)	6 oz.	88
Puffed wheat	1 cup	45
Sliced banana	1 medium or 1 cup	130
Raisins	2 tablespoons	61
Sugar: for cereal and beverage	2 teaspoons	40
Rye toast (American)
Cottage cheese (31/2 ox.)	1 slice	59
Jam	5-6 tablespoons	95
Skim milk	1 tablespoon	60
Reinforce with Skim milk	1/2 pt.	87
powder	2 oz.	108
Coffee
Total:		775

LUNCH
dam chowder (Campbells)	1 serving (3 to can)	64
Rye Krisp	2 wafers	50
Large fruit platter (if cottage cheese is desired in use on this salad.)		31
Fresh strawberries	1/2 cup	27
Cantaloupe	1/2 cup diced	117
Cherries, sweet, canned	1/2 cup red	65
Pears	2 halves	44
Grapefruit	1/2 cup
Sour cream (add to zero dressing)	1 teaspoon	12
Whole wheat roll (no milk, no butter)	1	100
Lemon sponge pudding*	1 serving, 3 1/2 oz.	118
Tea or coffee, sugar	1 teaspoon	20
Total:		621

DINNER
Roast leg of lamb/2 slices	2 slices 3 x 31/4 x 1/8 in.	206
Candied sweet potatoes,
1 tea-spoon sugar	1/2 cup	129
Fresh spinach with lemon	1/2 cup	25
Mint jelly for lamb	1 tablespoon	60
Celery hearts	3 inner stalks	12
Carrot sticks	2 small	45
Baked apple	1 small tablespoon sugar	269
Bread, 1 slice	1 slice white	63
Buttermilk	1/2 Pt.	85
Tea or coffee, sugar	1 teaspoon	20
Total:		908
Grand Total:		2334

Lemon Sponge Pudding:
1 oz. (2 tablespoons) granulated gelatin.
1/2 cup cold water.
1/2 cup boiling water.
2 cups ice water.
1 cup sugar.
3/4 cup lemon juice with a little lemon rind

Soak gelation in cold water until soft. Add to boiling water and stir over hot water until thoroughly dissolved. Add sugar and stir until dissolved. Remove from heat. Add remaining liquids or fruit pulp and mix thoroughly. When jelly begins to congeal, whip until light and frothy and fold in the stiffly beaten whites of two eggs. Serve chilled.

Fat: 26 grams; Protein: 94 grams; Carbohydrate: 410 grams.

Low-Fat Menu 4

BREAKFAST
Food	Amount	Calories
Figs in syrup	3	126
Pancakes***	1	64
Maple syrup	2 oz.	205
Skim milk	1/2 pt.	87
Reinforce with skim milk powder	2 oz.	108
Coffee, sugar	1 teaspoon	20
Total:		610

LUNCH
Cream of pea soup*	1/2 cup	111
Broiled lobster (3/4 lb.)	1	95
Mashed banana squash	1/2 cup	55
Brussel sprouts	1/2 cup 5-6	40
Gelatin with fruit salad	1 square	95
Nabisco sugar wafers	4 small	64
Tea or coffee, sugar	1 teaspoon	20
Total:		480

DINNER
Baked Veal Chop**	1 chop loin	180
Tomatoes	1/2 cup	21
Chopped onion	1 tablespoon	5
Catsup	1 tablespoon
Green pepper	1 tablespoon	19
Noodles	1/2 cup cooked	3
Grated carrot and raisin salad	1/2 cup shredded	52
with sour cream	1 tablespoon	21
zero dressing	2 tablespoons	30
Lady fingers	3 large or 6 small	24
Buttermilk	1/2 pt.	108
Parkerhouse roll	1	85
Orange marmalade	1 tablespoon	89
Tea or coffee, sugar	1 teaspoon	60
Total:		717
Grand Total:		1807

*** Roman Meal Pancakes (for Menu 4: Breakfast)
1 cup Roman Meal.
1/2 cup flour sifted with
2 tablespoons baking powder.
1 tablespoon salt.
1 tablespoon sugar.
1 tablespoon melted margarine
1 1/2 cup skim milk.
Fold in 2 stiffly beaten egg whites. Before pouring batter, heat pan to medium hot and rub very lightly with crisco-oiled paper napkin. (10-12 pancakes approximately 64 calories per pancake).

* Cream of Pea Soup:
2 teaspoons of flour,
1/2 cup skim milk.
1/4cup strained peas.
Salt, pepper, dash cayenne; make paste of flour and water; add to heated milk and strained peas, stirring constantly; add seasoning; serve hot.

** Baked Veal Chop:
1 Join veal chop 1/2" thick. Bake with 1/2cup tomatoes, 1 tablespoon catsup, 1 tablespoon ch. onions, 1 tablespoon chopped pepper. Salt and pepper to taste; monosodium glutamate. Bake slowly 325° for 2 hours; keep covered.

Fat: 25 grams; Protein: 85 grams; Carbohydrate: 310 grams.

Low-Fat Menu 5

BREAKFAST
Food	Amount	Calories
Orange sections	1 cup	97
Ralstons	2/3 ~3/4 cup	98
Skim milk	½ pt.	87
Reinforce skim milk powder	2 oz.	108
Polish sausage	1 oz., 1 1/2 x 1 in.	82
Whole wheat toast	1 slice	55
Strawberry jam	1 tablespoon	60
Coffee, sugar	1 teaspoon	20
Total:		607

LUNCH
Campbell’s veg. beef soup	1 serving (3 to can)	68
Ritz crackers	3	42
Frankfurter	1	122
Sauerkraut	2/3 cup	26
Boiled potato	1, 21/4" diameter	85
Pineapple	1 large slice	87
and cottage cheese	5-6 tablespoons	87
on lettuce	2 large leaves	9
Cherry Jello	1 serving (5 to pkg.)	67
Tea or coffee, sugar	1 teaspoon	20
Total:		613

DINNER
Broiled beef liver	2 slices, 3 x 21/2 x 11/2in.	132
Fordhook limas, frozen	1/2 cup	112
Harvard beets	1/2 cup, 1 teaspoon sugar	65
Tossed green salad with zero dressing	1/2 cup	6
Pineapple sherbet	1/2 cup	150
Hard roll	1	92
Apricot jam	1 tablespoon	60
Buttermilk	1/2 pt.	85
Total:		702
Grand Total:		1922

Fat: 25 grams; Protein: 97 grams; Carbohydrate: 313 grams.

Low-Fat Menu 6

BREAKFAST
Food	Amount	Calories
Pineapple juice	3 1/2 oz.	54
Strawberries	1cup	62
Sugar	3 teaspoons	60
Creamed egg whites:	2	30
Cream sauce
Peanut oil	1 teaspoon	45
Hour	1 teaspoon	4
Skim milk	1/2 cup	43
Toast	1 slice	43
Plum, jam	1 tablespoon	62
Total:		360

LUNCH
Oyster stew	1/2 cup oysters	96
Skim milk	1/2 cup	43
Oyster crackers	8	26
Chefs salad	1 cup	26
Shredded Swiss cheese	1/2 tablespoon	25
Shredded turkey	1 oz.	56
Whole wheat toast	1 slice	59
Canned Nectarines	2 medium	85
Coffee* sugar	1 teaspoon	20
Total:		436

DINNER
Grapefruit sections with mint	1/3 cup	80
Roast beef	1 dice, 3 x 2 ¼ x ¼ in.	94
Browned potato	1	100
Shredded zucchini	1/2 cup	19
Sliced tomato salad with sere dressing	1 medium tomato	23
Angel cake cupcake**	1	146
Cloverleaf roll	1	120
Jam	1 tablespoon	58
Skim milk	1/2 pt.	85
Skim milk powder	2 oz.	108
Total:		702
Grand Total:		1639

Fat: 26 grams; Protein: 84 grams; Carbohydrate: 259 grams.

Recipes

* Creamed Eggwhites:
Make cream sauce of 1/2 cup milk; 1 teaspoon flour, 1 tablespoon peanut oil. Stir constantly until slightly thickened. Add cut-up, hard-cooked eggwhites. Serve over toast.

** Anglecake Cupcake:
1/4 cup sifted cake flour; 3/4 cup gran sugar; 3/4 cup egg whites (4); 1/2 teaspoon cream of tartar; 1/4 teaspoon vanilla; dash salt. Whip egg whites with cream of tartar; add vanilla. Sift sugar and flour together and fold into egg whites one at a time. Bake 325° for 1 hr. in ungreased muffin tins. Remove from pan while warm. (Angel cake mix may be substituted if desired.)

Please use these low-fat recipes here as alternates or wherever it seems best to you.

Cracker Torte
1/8 teaspoon cream of tartar
3 egg whites
1 cup granulated sugar
8 finely crushed saltine crackers
1 oz. walnut meats, finely chopped 1/2teaspoon vanilla extract
1 10 oz. package frozen raspberries.
Sprinkle cream of tartar over egg whites in a bowl. Beat until soft peaks form. Gradually add sugar, continuing to beat until meringue is very stiff. Fold in cracker crumbs, nuts and vanilla. Pour into a greased 11/2 quart casserole; bake at 300 deg. one hour or until lightly browned and firm on top. Cool in pan.
Meanwhile defrost raspberries. Invert torte onto serving plate or serve from casserole, topped with berries. Makes six servings. (Calories per serving 200.)

Of course plain meringues may be made without the nuts and crackers, or bought from a good pastry shop. Almost any fruit or sherbet is good as a filling.
Particularly delicious is pineapple sherbet served with mint sauce.

Strawberry Delight:
Use individual slices of Angel Food, preferably slightly stale. Cover thinly with Royal Vanilla Pudding (made with skim milk). Decorate generously with fresh or frozen strawberries. Pour over heated currant jelly as a glaze and chill. (Approximately 175 calories.)

WHEN THERE ARE GUESTS FOR DINNER
(Low-fat recipes)
Non-fat pie crust may be made from Corn Flakes. 13/4 cup Corn Flakes rolled coarse, 6 tablespoons honey and 3 tablespoons skim milk. Fill with vanilla pudding or fruit. (150 calories per serving.)

Or pie crust can be made from toasted Angel Food Cake.

Angel Food Cake may be used to make a kind of English Trifle, by substituting Royal Vanilla pie filling for the high-fat custard. Alternate a layer of Angel Food Cake with a layer of sherry flavored Vanilla pie filling and Raspberry Jam or cooked dried apricot jam, until the bowl is filled. (Approximately 150 calories per serving.)

Low-Fat Menu 7

BREAKFAST
Food	Amount	Calories
Tomato juice	6 oz. or 3/4glass	36
Waffle	1large	63
Maples syrup	2 oz.	205
Rice Krispies	1 cup	108
Sugar	3 teaspoons	60
Skim milk	1/2 pt.	87
Skim milk powder	2 oz.	108
Total:		667

LUNCH
Onion soup (Campbells)	1 serving (3 to can)	64
with croutons	(1/21/slice bread)	30
Cold Plate: Corned beet canned, lean*	2 slices 3 x 2 1/4 x 1/4	126
Potato salad:
Potato	1 potato	108
celery	3/4 cup	5
onion	1 teaspoon	1
Cole slaw with grated carrot	1/2 cup	14
Rye Bread (dark)	1 slice 43/4 x 31/2 x 3/8 in.	75
Jam	1 tablespoon	60
Applesauce snow pudding**	1/2 cup	103
Buttermilk	1/2 pt.	85
Tea or coffee, sugar	1 teaspoon	20
Total:		691

DINNER
Beef tongue	2 slices, 3 x 2 x 1/4 in.	134
Fresh spinach	1/2 cup	30
Spanish rice:
rice	1/2 cup	97
onion	1 slice	19
tomato puree	1/4 cup	22
Cucumber salad with dietetic dressing	6-8 slices	7
Fruit cocktail***	6 tablespoons	77
Plain roll	1	92
Jam	1 tablespoon	58
Tea or coffee, sugar	1 teaspoon	20
Total:		556
Grand Total:		1914

Fat: 26 grams; Protein: 88 grams; Carbohydrate: 334 grams.

* Canned corned beef is recommended because of its low-fat content.

* Applesauce Snow Pudding:

1/2 cup applesauce
1 eggwhite
1 tsp. sugar

Whip egg white with sugar.
Add chilled applesauce.

Serve chilled; top with maraschino cherry.

*** Kirsch, Grenadine, or sweel sherry may be added, if allowed, for flavor.

Low-Fat Menu 8

BREAKFAST
Food	Amount	Calories
Orange and grapefruit juice	6 oz.	104
Buckwheat pancakes	3 inch diameter	165
Maple syrup	2 oz.	205
Skim milk	1/2 pt.	87
Skim milk powder	2 oz.	108
Coffee, sugar	1 teaspoon	20
Total:		689

LUNCH
Tomato juice cocktail	8 oz.	50
Baked limas*	5/8 cup	153
Spinach	1/2 cup	23
Pickled beet salad with	½ cup	34
grated egg white	2	30
Jello with	1 serving	65
sliced banana	1 small	88
Buttermilk	1/2 Pt.	85
Tea or coffee, sugar	1 teaspoon	20
Total:		548

DINNER
Tomato juice cocktail	1/2 cup	14
Irene's Chicken Jubilee**	1/2 broiler	334
Bing cherries	8 large	30
Cooking sherry	1 wine glass	84
Raked banana squash	1/2 cup	47
Stewed small onions	1/4 cup	38
Lettuce heart salad	1/4 sm. head	14
Spanish dressing	as desired	0
Fresh pineapple	2 slices, 31/4" diam.	88
Tea or coffee, sugar	1 teaspoon	20
Total:		669
Grand Total:		1906

Fat: 21 grams; Protein: 117 grams; Carbohydrate: 307 grams.

* Baked Lima Beans: 5/8 cup dried Limas, 2 tablespoons catsup, 1 tablespoon brown sugar, 1/2teaspoon salt, 1 tablespoon vinegar, 1/4 teaspoon dry mustard, 1/4 onion chopped fine. Soak Limas, cover with water and cook until tender. Add seasonings and onion and top with brown sugar. (Dark molasses may be added if desired.) Bake in slow oven for several hours.

**Irene's Chicken Jubilee: 2-lb. quartered broiler, 1 chicken cube, 1 cup water, 4 tablespoons of sherry, 2 cups pitted cherries, salt and pepper to taste, 1/2teaspoon ginger. Rub chicken with salt, pepper, and ginger. Brown in broiler. Bake slowly in casserole until tender. Make sauce of flour, bouillon, and cherries cooked until thickened. Pour over chicken, add sherry, and serve hot.

Low-Fat Menu 9

BREAKFAST
Food	Amount	Calories
1/2 Grapefruit	4 1/2 diameter	52
Sugar	1 teaspoon	20
Oatmeal	1/2 cooked	74
Skim milk	1/2 pt.	87
Skim milk powder	2 oz.	108
Sugar 1 teaspoon		20
Coffee or tea
Whole wheat toast	2 slices	110
Jam	1 tablespoon	58
Total:		529

LUNCH
Clear consommé		0
Tuna salad platter*
Dietetic tuna	1/2 can (3 1/2 oz.)	122
Egg whites (2), celery, onion, dietetic dressing		57
Quartered tomato		23
Rye Krisp	4 double squares	80
Orange sherbet	1/2 cup	177
Buttermilk	1/2 pt.	85
Tea or coffee, sugar	1 teaspoon	20
Total:		564

DINNER
Ground round beef steak	2 small patties (31/2 oz.)	236
Baked potato with chives	1 medium 2 1/2"	98
with ricotta cheese	1 tablespoon	40
Broccoli	1/2 cup	23
Fresh fruit salad	1/2 cup	70
Tea or coffee, sugar	1 teaspoon	20
Cocoanut bar cookies, NBC	2	36
Total:		523
Grand Total:		1616

Fat: 25 grams; Protein: 108 grams; Carbohydrate: 232 grams.

* Tuna Salad: (Dietetic Pack)
2 egg whites. 1/4 cup celery, diced. Sliced onion if desired. Lettuce.

Low-Fat Menu 10

BREAKFAST
Food	Amount	Calories
Honeydew melon	1 piece 2x7x6½in	48
Ricotta Souffle*:
Ricotta cheese	1 tablespoon	40
Egg whites	2	30
Peanut Oil	1/4 teaspoon	13
Rye toast (American)	2 slices	125
Jam	1 tablespoon	58
Skim milk	1/2 pt.	87
Skim milk powder	2 oz.	108
Coffee, sugar	1 teaspoon	20
Total:		529

LUNCH
Apricot juice	3 oz.	44
Seafood casserole, with chopped celery**:
Scallops	2-3 pieces	78
Shrimps	4-6	64
Crab	2 1/2 oz.	52
Mushrooms	14 cup	7
Onion	1 slice	5
Skim milk	1/2 cup	43
Baked apple with 2 teaspoons of sugar	1 large	213
Roll, whole wheat	1	100
Buttermilk	1/2 Pt.	85
Tea or coffee, sugar	1 teaspoon	20
Total:		711

DINNER
Broiled rib lamb chop (trim off fat)	2 small	210
Rice, 1 oz.	3/4 cup, cooked	103
Carrots, Vichy	1/2 cup	23
Lime gelatin with cooked	1 square	59
vegetables	1/2 cup	43
Junket with skim milk sugar	1 teaspoon	20
Coffee or tea, sugar	1 teaspoon	20
Total:		516
Grand Total:		1756

* Ricotta Souffle: 1 tablespoon Ricotta cheese, 2 egg whites, 1/4 teaspoon peanut oil, 1/4 cup skim milk, salt and white pepper seasoned to taste. Beat egg whites until stiff. Fold in mixture of cheese, skim milk, and seasonings. Bake in greased casserole in pan of water at 325 degrees for approximately 25 minutes.

** Seafood Casserole: 2-3 scallops, 4-6 shrimps, 21/2 oz. crab, 1/2 cup mushroom soup, 1/2cup skim milk, 1 teaspoon parsley, 1 teaspoon grated onion, 2 tablespoon sherry. Flake crab, cut up scallops and shrimp, and place in casserole. Make sauce of 1/2 cup skim milk, 1/4cup diced celery, shredded slice of onion, seasoned salt, dash of basil, and a few drops of tobasco sauce. Pour sauce over seafood. Bake until thoroughly heated. Sprinkle parsley over top.

Low-Fat Menu 11

BREAKFAST
Food	Amount	Calories
Stewed prunes, with sugar	3-4 med.	119
Puffed wheat	1 cup	45
Skim milk	1/2 pt.	87
Skim milk powder	2 oz.	108
Sweet roll	1 average	178
Coffee, sugar for beverage and cereal	3 teaspoons	60
Total:		597

LUNCH
Campbells Scotch Broth	1 serv. (3 to can)	96
Platter: cottage cheese	1/2 cup	108
Artichoke	1 large back	51
Carrot curls	1/2 small carrot	10
Cauliflower hearts	1/2 cup	8
Peaches, canned	2 halves	68
Pears, canned	2 halves	68
Italian bread	1 slice	53
Buttermilk	1/2 Pt.	86
Total:		548

DINNER
Rib roast beef	2 slices (3 x 21/4 x1/4 in.)	287
Baked noodles*
broad noodles	1/2 cup	53
skim milk	1/4 cup	22
cornstarch	3/4 teaspoon	9
Peas	1/2 cup	75
Green salad; Spanish dressing	1/2 cup	9
Skim milk	3/4 cup	65
Sponge cake, 1/10 average cake	1 piece	145
Tea or coffee, sugar	1 teaspoon	20
Total:		685
Grand Total:		1830

Fat: 27 grams; Protein: 103 grams; Carbohydrate: 284 grams.

* Baked Noodles:
Cook noodles in salted water. Make thin cream sauce with 1/2cup skim milk and 3/4teaspoon cornstarch. Add to noodles; add seasoning ing caraway seed, bake 5 min. in oven.

Noodles Continental (as an alienate): 1 cup noodles, 1/4 teaspoon cinnamon, 1/2 teaspoon sugar, 1 tablespoon raisins. Boil noodles. About 4 minutes before they are done, add raisins. When Under, pour hot water over noodles and drain. Then add cinnamon and sugar. Place in 350-degree oven for 10 minutes or until brown. (Approximately 140 calorie).

Low-Fat Menu 12

BRUNCH (Breakfast and Lunch)
Food	Amount	Calories
Sliced banana	1 large	176
Pep cereal	1 oz.-l cup	105
Whole wheat toast	2	110
Jam	1 tablespoon	58
Skim milk
Skim milk powder	2 oz.	108
Sugar—for coffee, cereal	3 teaspoons	60
Creamed ham and egg whites	1 slice, 4 x 1 x ¼ in	120
on toast
cooked egg whites	2	30
3/4 teaspoon cornstarch	3/4 teaspoon	9
skim milk	1/4 cup	22
Toast	1 slice	60
Beverage
Total:		923

DINNER
Beef stew:
Beef, round	2 oz. (2 pieces, 4 x 1 x 1/4 in)	164
potato	1, 2 1/4" diameter	83
carrot	1/4 cup diced	12
celery	1/4 cup	5
onion	1 medium	45
Tomato salad with Spanish* dressing	1 medium tomato	30
Rye bread	1 slice	60
Jam	1 tablespoon	58
Sweet cherries	1/2 cup	105
Buttermilk	1/2 pt.	85
Total:		647
Grand Total:		1570

Fat: 26 grams; Protein: 67 grams; Carbohydrate: 262 grams.

* Spanish Dressing: 1 teaspoon dry salad dressing (French), 1/2 teaspoon dry salad dressing (blue cheese), 1/4cup juice of lemon, a few drops of tobasco sauce and Worcestershire, 1/4 cup vinegar or wine, 1 teaspoon sugar. Place all ingredients in covered bottle and shake thoroughly. Minced onion may be added or 2 tablespoons skim milk powder for variation.

Low-Fat Menu 13

BREAKFAST
Food	Amount	Calories
Sliced orange	1 medium 3" diameter	68
Prune juice	1/2 cup	71
Chipped beef and egg white	1 oz. beef	61
Toast	2	110
Skim milk	1/2 pt.	87
Skim milk powder	2 oz.	108
Coffee, sugar	1 teaspoon	20
Egg whites	2	30
Total:		555