| Recipe
Name |
Page |
#
|
| Butter
Chicken, Basmati Rice, Veg Salad |
114
|
| Spicy Meatball Sandwiches,
Coleslaw |
116
|
| Tomato-Cranb...
Chops, Couscous, Salad |
118
|
| Shrimp
Brochettes, Sauce, Rice, Aspara... |
120
|
|
Chicken in Light Cream, Spagh..., Broc...
|
122
|
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Spices
Celery seed
Cinnamon
Chili powder
Coriander (cilantro) or fresh
Garam masala (spice blend see pages 32-33)
Garlic powder
Hot chili flakes (optional)
Italian seasoning, salt free
Paprika
Salt & Pepper
Thyme leaves
Baking Goods
Cooking spray, I like Pam
Olive oil, extra-virgin
Balsamic vinegar
Brown sugar and White sugar
Cranberries, dried
Vanilla extract
Helpers
Chicken broth, reduced-sodium
(3 1/2 cups for 2 meals)
Beef broth, reduced-sodium (1 1/2 cups)
Tomato soup (10 oz or 284 mL)
Apple sauce
Maple syrup
Peanut butter, light
Sun dried tomatoes (from a jar)
Ketchup
Prepared mustard
Worcestershire sauce
Sweet chili sauce
Curry paste (Madras)
Black bean sauce
Orange juice
Cranberry sauce, whole berry
Coleslaw salad dressing, light
Frozen Foods
6-8 shrimp on skewers (2 oz or 55 g each)
or skewer your own
Bakery
6-8 sub rolls (or hot dog buns)
|
Meats
Ground beef, extra lean (1 1/2 lbs or 675 g)
4-6 chicken breasts or thighs, boneless, skinless
(1 1/2 lbs or 675 g)
8-10 chicken thighs, boneless, skinless
(1 1/3 lbs or 600 g)
4-6 pork chops, thick (1 3/4 lbs or 800 g)
Dairy
Butter
Cream, 10% milk fat (2 cups)
Milk, 1% milk fat
Feta cheese, light (3/4 cup)
Produce
Fresh garlic (from a jar)
Fresh ginger (from a jar)
Red onion (1)
Green onion (1 bunch)
Red pepper (2) and Green pepper (1)
Baby carrots (1 cup) and Celery (2 stalks)
English cucumber (1)
Roma tomatoes (3)
Cilantro
Asparagus (20)
Broccoli florets (1 lb or 450 g)
Coleslaw mix (1 lb or 450 g)
Lemon (1)
Dry Essentials
Basmati rice (3 cups for 2 meals)
Couscous (1 1/2 cups)
Spaghetti pasta (3/4 lb or 350 g)
Other
Olives 1/2 cup (optional for Greek salad)
White wine (1/4 cup) can be nonalcoholic
Aluminum foil
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