| Recipe
Name |
Page |
#
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| Chicken
& Sun Dried Tomato Pasta |
138
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| Taco Pizza, Melon
Salad |
140
|
| Sesame
Crusted Salmon, Potatoes, Fruit |
142
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| Canadian
Maple Turkey Chili, Veggies |
144
|
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Apple-Cin Pork Chops, Rice Stuff
|
146
|
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Spices
Basil, dried
Cayenne (optional for Chili)
Chili powder and Cinnamon
Cumin powder and Garlic powder
Hot chili flakes
Marjoram (can use basil)
Parsley flakes and Oregano leaves
Onion flakes and Poultry seasoning
Sesame seeds, toasted (1/2 cup)
Turmeric
Salt and Pepper
Baking
Goods
Cooking spray, olive oil variety
Canola oil and Olive oil, extra-virgin
Brown sugar
Maple syrup
Craisins (can use raisins)
Helpers
Chicken broth, reduced-sodium (2 cups)
1 can tomato soup, reduced-sodium(10 oz/284mL)
1 can baked beans in tomato sauce(14 oz/398 mL)
1 can mixed beans (19 oz or 540 mL)
(kidney, garbanzo, combinations vary)
Sun dried tomatoes (from a jar)
Madras curry paste
Soy sauce, reduced-sodium
Chunky salsa
Ketchup and Mustard
Salad dressing, poppy seed, light, or favorite
Salad dressing, fat-free (I like Vidalia onion)
Ranch dressing, fat-free (for dipping Veggies)
Lemon juice
Liquid honey
Frozen
Foods
Baby carrots (1 cup)
Corn (1 cup)
Bakery
Whole wheat dinner rolls (6-8) (option for Chili)
Bread cubes, large (2 cups)
Pizza base, thin crust, 12 inch
Other
Paper towels
White wine (1/4 cup) can be nonalcoholic
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Meats
Ground turkey (1 lb or 450 g)
Chicken breasts, boneless, skinless (1 lb/ 450 g)
Ground beef, extra-lean (1/2 lb or 225 g)
Pork loin chops, boneless, trimmed, thick (6)
(2 lbs or 900 g)
Bacon, fully cooked (10 slices) for 2 meals
Salmon filets, boneless, skinless (6)
(1 1/2 lbs or 675 g)
Dairy
Butter and Milk, 1% milk fat
Sour cream, reduced-fat
French vanilla yogurt (option for dipping Fruit)
Mozzarella cheese, part-skim, shredded (1 cup)
Produce
Fresh garlic (from a jar)
Potatoes, large, thin skinned (4-6) (2 lbs/ 900 g)
Onion (3) for 3 meals and Red onion (1)
Green onions (2)
Baby carrots (4 cups)
Celery ribs, large (4)
Mushrooms (22) for 3 meals
Green bell pepper (1) and Red bell pepper (1)
Tomato, large (1) and Tomatoes, Roma (2)
Broccoli florets (1 lb or 450 g)
Raw veggies, broccoli & cauliflower (1 pkg)
(1 lb or 450 g) (or cut your own)
Green leaf lettuce (1 head)
Cilantro
Grapefruit (2-3) (can use large oranges)
Cantaloupe (1)
Melon of choice, small (1)
Strawberries (8)
Red grapes, seedless (2 cups)
Spartan or Mac apples, large (2-3)
Dry
Essentials
Spaghetti pasta (12 oz or 350 g)
White & wild rice blend (I like Canoe brand) Croutons
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