Eating Forward - Eat Sheet™ Week 1
Recipe Name Page
#
Mole Chicken, Rice, Broccoli
42
Calabrese Lasagna, Spinach Salad
44
Beef and Bok Choy on Vermicelli Pasta
46
Crispy Lemon Chicken, Rice, Snap Peas
48

Raspberry-Maple Ribs, Potato, Celery

50
 

Spices
Cinnamon
Coriander
Cumin, ground
Onion flakes
Hot chili flakes (optional for Beef & Bok Choy)
Sesame seeds, toasted (optional for Mole Chicken)
Pepper

Baking Goods
Olive oil, extra-virgin and Canola oil
Sesame oil
Vinegar
Sugar
Cornstarch
Matchstick almonds

Helpers
2 cans tomato pasta sauce, choose a lower sodium
brand (24 fl oz or 680 mL each) I like spicy.
Chicken broth, reduced-sodium (1 1/2 cups)
Sweet Thai chili sauce
Ketchup
Salsa, chunky (mild, medium or hot) (1 1/4 cups)
Soy sauce, reduced-sodium
Liquid Smoke (found near sauces)
Kepac Manis (sweet Indonesian soy sauce)
(or mushroom soy & honey)
Salad dressing, your favorite, fat-free
Lemon juice (1/4 cup) or use a fresh lemon
Mayonnaise, no-fat or light
Maple syrup
Raspberry jam
Peanut butter, light (or almond butter)
Chocolate syrup, I use Quik

Dry Essentials
Basmati rice (1 1/2 cups)
Mixed rice (1 1/2 cups)
I use Canoe brand with dehydrated veggies.
Vermicelli pasta (12 oz or 340 g)
(use regular vermicelli or spaghettini, only
use rice vermicelli if wheat allergies in family)

Panko flakes (1 cup) (found in coating mix aisle–
or use fine bread crumbs–but panko is best)

Frozen Food
Wild blueberries (1/4 cup)


Meats
Chicken thighs, boneless, skinless (10-12)
(1 3/4 lbs or 800 g)
Chicken cutlets (or butterflied breasts) (4)
(1 1/2 lbs or 675 g)
Flank steak (or skirt or sirloin) (1 1/2 lbs / 675 g)
Pork ribs, lean, back or side (2 1/2 lbs / 1125 g)
Ground beef, extra-lean (1 lb / 450 g)

Dairy
Egg white (1)
Milk, 1% milk fat
Feta cheese, light, crumbled (1/4 cup) (optional)
Cottage cheese, 1% milk fat (2 cups)
Mozzarella cheese, part-skim, shredded (2 cups)
Parmesan cheese, light, grated (1/2 cup)

Produce
Fresh garlic (from a jar) or use cloves
Onion (2) for 3 meals
Green onions (2)
Red onion (optional for Spinach Salad)
Red bell pepper (1)
Green bell pepper (1/4)
Sweet potato (1 large)
(1 1/2 to 2 lbs or 675 g to 900 g)
Baby spinach, prewashed (6 oz or 170 g)
Baby bok choy (6 or 1 large) (1 lb or 450 g)
Celery ribs (6)
Snap peas (1 lb or 450 g)
Broccoli florets (1 lb or 450 g)
Mushrooms (18) for 2 meals

Bakery
1 loaf Calabrese bread (or French loaf)

Other
Aluminum foil and Plastic wrap
Paper towels and Waxed paper