| Recipe
Name |
Page |
# |
| Donair-ish Wraps, Fresh Veggies |
54 |
| Sticky Sesame Chicken, Rice, Broccoli |
56 |
| Chili Macaroni Soup |
58 |
| Chicken Caesar Pasta, Peas |
60 |
|
Buffalo Salmon, Rice, Melon Salad |
62 |
|
|
Spices
Cayenne (optional for Donair-ish Wraps)
Chili powder & Cumin, ground
Garlic powder
Garlic and herb seasoning, salt-free
Italian seasoning & Onion powder
Original, all purpose seasoning, salt-free
Sesame seeds
Pepper
Baking
Goods
Cooking spray & Olive oil, extra-virgin
Sesame oil
Vinegar & Balsamic vinegar
Sugar & Flour
Matchstick or slivered almonds
Helpers
1 can diced tomatoes (28 fl oz or 796 mL)
Vegetable broth, reduced-sodium (3 1/2 to 4 cups)
Ranch dressing, fat-free
Mayonnaise, light
Dijon mustard
Liquid honey
Maple syrup
Soy sauce, reduced-sodium (or use Bragg)
Sweet Thai chili sauce (optional for Donairs)
Fish sauce
Hot wing sauce I like Franks brand.
Dry Essentials
Basmati rice (1 1/2 cups)
Wild and white rice (1 1/2 cups)
Macaroni pasta (2 cups)
Vermicelli pasta (12 oz or 340 g)
(use regular vermicelli or spaghettini, only
use rice vermicelli if wheat allergies in family)
Black-eyed peas (1/4 cup)
Chickpeas (1/4 cup)
Black beans (1/4 cup)
Orange & green lentils (2 Tbsp of each color)
Croutons (1/2 cup)
Frozen Foods
Baby peas (3 cups)
Other
Aluminum foil & Paper towels
Dubonnet (sweet red wine found in liquor store)
or use red wine and a pinch of sugar |
Meats
Chicken breasts, boneless, skinless (3)
(1 lb / 450 g)
Chicken drumsticks (10-12) (2 lbs / 900 g)
Ground beef, extra-lean (1/2 lb / 225 g)
Ground turkey (1/2 lb / 225 g)
Italian sausage meat (1/2 lb / 225 g)
(mild, medium or hot)
Bacon strips, fully cooked, low-sodium (4)
Salmon filets, boneless, skinless
(1 1/2 lbs / 675 g)
Dairy
Milk, 1% milk fat
Cream, 10% milk fat (or use milk)
Butter
Sour cream, light
Cream cheese, light (5 1/3 oz or 83 g)
Cheddar cheese, light, shredded (1/2 cup)
Parmesan cheese, light, grated (optional for Pasta)
Blue cheese or feta
Produce
Onion (1 1/2) for 2 meals
Red onion (1) for 2 meals
Sweet potato (1) (1 1/2 to 2 lbs / 675 to 900 g)
Cucumber (1/2)
Celery ribs (5) for 3 meals
Red bell pepper (1) & Green bell pepper (1/2)
Broccoli (1 head) & florets (1 1/2 lbs / 675 g) Mushrooms (3)
Roma tomatoes (2) & Grape tomatoes (10)
Green leaf lettuce (1 head)
Salad greens (6 oz or 170 g)
Cantaloupe melon (1/4)
Cilantro (approx 1/4 cup)
Ceasar salad dressing, garlic lovers (1/2 cup)
gourmet, refrigerated
Bakery
Flour, multigrain or corn tortillas, 8" (6)
Multigrain buns (optional for Chili Soup) |
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