Healthy Eating on a Budget

SUBSTITUTIONS Use this chart when you do not have all the items for a recipe you want to make.

IF YOU DO NOT HAVE . . . 1 cup bread crumbs, dry

USE INSTEAD . . . 3 / 4 cup crushed cereal or crackers 2 beef/chicken bouillon cubes and 2 cups water 1 / 3 cup nonfat dry milk and 1 cup water 1 cup plain yogurt

14.5-oz can broth (chicken or beef)

1 cup milk

1 cup sour cream

15-oz can tomato sauce

6-oz can tomato paste and 1 cup water

1 cup mayonnaise

1 tsp Dijon mustard and 1 cup yogurt

1 clove garlic

1 tsp garlic powder 1 / 8 tsp vinegar

1 tsp lemon juice

USE THESE SIMPLE HINTS FOR MEASURING INGREDIENTS AND READING RECIPES.

MEASUREMENTS t or tsp = teaspoon T or Tbsp = tablespoon c = cup pt = pint qt = quart fl = fluid oz = ounce lb = pound gal = gallon pkg or pk = package gm or g = gram hr = hour min = minute doz = dozen °C = degrees Celsius °F = degrees Fahrenheit

CONVERSIONS 1 Tbs = 3 tsp 1 fl oz = 2 Tbsp ¼ c = 4 Tbsp ½ c = 5 Tbsp + 1 tsp ½ c = 8 Tbsp ½ c = 10 Tbsp + 2 tsp

¾ c = 12 Tbsp 1 c = 16 Tbsp 8 fl oz = 1 c 1 pt = 2 c 1 qt = 2 pts 4 c = 1 qt 1 gal = 4 qts 16 oz = 1 lb

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