Dinner Survival - Eat Sheet™ Week 3
Recipe Name Page
#
Sandi's Peking Chicken, Rice, Cucumber
66
Beef & Tomato Hash, Potatoes, Broccoli
68
Chicken in Crunchy Bread Cups, Salad
70
Salmon, Melon Salsa, Couscous, Asparagus
72

Honey-Garlic Ribs, Grilled Veggie Salad

74
 

Spices
Curry powder
Chipotle seasoning
Dill, dried
Garlic & herb seasoning, salt-free
Onion flakes
Original, all purpose seasoning, salt-free
Parsley flakes
Poultry seasoning
Salt

Baking Goods
Cooking spray
Cornstarch
Flour
Dry brown gravy mix (I like Bisto)
Cashews, unsalted (optional for Spinach Salad)
Pine nuts (1/2 cup)
Coconut, shredded, unsweetened

Helpers
1 can consommé soup (10 oz or 284 mL)
1 can beef broth, reduced-sodium (10 oz/ 284 mL)
Chicken broth, reduced-sodium (2 Tbsp)
(or use wine or water)
1 can Italian stewed tomatoes (19 oz or 540 mL)
Cranberry sauce, whole berry (1/2 cup)
Honey-garlic sauce, 2 jars (12 oz or 341 mL each)
for 2 meals (I like VH brand)
Plum sauce (I like VH brand)
Hoisin sauce
Basil pesto
Salad dressing, fat-free, your favorite

Frozen Foods
Corn (1 cup) (I like Peaches & Cream variety)

Bakery
Multigrain bread, 1 loaf sliced (18 slices)
Bread rolls (6) (optional for Honey-Garlic Ribs)

Other
Waxed paper


Meats
Roaster chicken, deli cooked (3 cups cut chicken)
Lean pork ribs, back or side (2 1/2 lbs/ 1125 g)
(can double amount to have extra)
Chicken thighs with skin (10) (2 lbs or 900 g)
Ground beef, extra lean (1 1/2 lbs or 675 g)
Salmon filets, boneless, skinless
(1 1/2 lbs or 675 g)

Dairy
Butter
Milk, 1% milk fat (1/4 cup)

Produce
Onions (2)
Red onion (1)
Green onions (2)
Potatoes, 4 large (2 lbs or 900 g)
Tomatoes, Roma (2)
Mushrooms, small (15) for 2 meals
Red bell pepper (2) for 2 meals
Green bell pepper (1)
Zucchini, small (1)
English cucumber (1) or broccoli
Broccoli florets (1 lb or 450 g)
Asparagus spears (20)
Spinach, 1 bag (6 oz or 170 g)
Romaine lettuce, 1/2 bag (6 oz or 170 g)
Cilantro
Cantaloupe (1)

Dry Essentials
Couscous (1 cup)
Basmati or white rice (1 1/2 cups)
Round rice papers (option for Peking Chicken)
(found in the ethnic section of your grocer)