Dinner Survival - Eat Sheet™ Week 1
Recipe Name Page
#
Not-So-Chili Pasta, Broccoli
42
Baked Potato-Cheddar Soup, Rolls, Salad
44
Ginger-Lime Chicken, Rice, Zucc/Mushrm
46
Oven Pork Roast, Potatoes, Asparagus
48

Salsa-Cinnamon Chicken, Couscous, P&C

50
 

Spices
Chili powder
Cinnamon
Cumin powder
Garlic & herb seasoning, salt-free
Garlic powder
Onion flakes
Original, all purpose seasoning, salt-free
Parsley flakes
Rosemary leaves
Turmeric
Salt & Pepper

Baking Goods
Cooking spray
Canola oil
Olive oil, extra-virgin
Sesame oil
Brown sugar
Flour
Dry brown gravy mix (I like Bisto)
Pine nuts (1/2 cup) (can use matchstick almonds)
Craisins (can use raisins)

Helpers
1 can pasta sauce (24 oz or 680 mL) (I like spicy)
Beef broth, reduced-sodium (1 cup)
Chicken broth, reduced-sodium (3 1/2 cups)
Vegetable bouillon powder
Sweet Thai chili sauce
Chunky salsa (1 3/4 cups)
Vinaigrette salad dressing, light, your favorite
Lime juice
Applesauce, unsweetened, single serve container
Liquid honey

Frozen Foods
Baby peas (2 cups)
Corn (2 cups)

Other
Aluminum foil

Bakery
Whole wheat dinner rolls, small (6)


Meats
Pork top loin roast, boneless, trimmed
(3 lbs or 1350 g)
Chicken breasts, boneless, skinless
(1 1/3 lbs or 600 g)
Chicken thighs (10-12) boneless, skinless
(1 1/2 lbs or 675 g)
Ground beef, extra-lean (1 lb or 450 g)

Dairy
Butter
Cream, 10% milk fat (1/4 cup)
Milk, 1% milk fat
Cheddar cheese, light, shredded (2 cups)
Parmesan cheese, light, grated (option for Pasta)

Produce
Fresh garlic (from a jar)
Fresh ginger (from a jar)
Onion, sweet white, large (1)
Onion (1)
Potatoes (3 large)
Baby potatoes (20) or 4 large thin-skin potatoes Chives (optional for Cheddar Soup)
Green leaf lettuce (1 head)
Cilantro (optional for Couscous)
Veggies (1 cup) tomato, pepper, broc, carrot...
Asparagus spears (20)
Broccoli florets (1 lb or 450 g)
Zucchini, small (1)
Mushrooms (8)

Dry Essentials
Bowtie pasta (3 cups)
Basmati rice (1 1/2 cups)
Couscous, whole wheat (1 1/2 cups)
Croutons (optional for Salad)