Eating Forward - Eat Sheet Week 7
Recipe Name Page
Baked Ham w/ Mashed Potatoes, Peas
Cashew Chicken on Vermicelli Pasta
Coquille St. Jacques w/ Spinach Salad
Chicken Mascarpone, Rice, Broccoli

Cheeseburger Soup


Bay leaves (3)
Curry powder
Hot chili flakes (optional for 2 meals)
Italian seasoning
Mustard, dry (1/4 cup)
Paprika, smoked (optional for Spinach Salad)
Parsley, dried
Salt & Pepper

Baking Goods
Olive oil, extra virgin & Canola oil
Balsamic vinegar (or use bottled dressing)
Sugar & Brown sugar
Cashews, unsalted or lightly salted (1/3 cup)
Pecan pieces (optional for Spinach Salad)

1 can Italian or chili stewed tomatoes
(14 fl oz or 400 mL)
1 can pasta sauce (24 fl oz or 680 mL)
(choose a lower sodium brand) or reserved 3 cups sauce from Calabrese Lasagna
1 can consommé (10 fl oz or 284 g)
1 can chicken broth, reduced-sodium
(10 fl oz or 284 mL)
Dijon mustard
Salsa (mild, medium or hot) (1/2 cup)
Hot chili sauce (optional for Cashew Chicken)
Maple syrup

Frozen Foods
Baby peas (3 cups)
Mixed veggies (3 cups)
Blueberries, wild (1/2 cup)
Puff pastry patty shells (1 package of 6)
(10 oz or 300 g)

Fresh buns or foccacia (optional for Soup)

Aluminum foil & Paper towel
White wine (1/2 cup)
Aperitif red wine or Marsala wine or port (1/2 cup)
I like Dubonnet (found in liquor store)

Chicken breasts, boneless, skinless (3)
(1 lb or 450 g)
Chicken thighs, boneless, skinless (10-12)
(1 3/4 lb or 800 g)
Ground beef, extra-lean (1 lb or 450 g)
Ham, boneless, ready to serve, reduced-sodium
(3-4 lbs or 1.3-1.8 kg)
Shrimp, peeled, deveined, frozen or fresh
(1/2 lb or 225 g)
Scallops, frozen or fresh (1 lb or 450 g)

Milk, 1% milk fat (1 cup) for 2 meals
Cream, 10% milk fat (1/2 cup)
Egg (1)
Sharp cheddar cheese, light, grated (1/2 cup)
Feta cheese, light or goat cheese (1/4 cup)
Mozzarella or gruyere cheese (optional for Coquille)
Mascarpone cheese (1/2 cup)

Fresh garlic (from a jar) & Garlic bulb (1)
Onion (3) for 3 meals
Green onions (4)
Red onion (1/8)
Celery ribs (2)
Green bell pepper (1)
Red bell pepper (1)
Mushrooms (28) (for 3 meals)
Broccoli florets (1 lb or 450 g)
Potatoes, Yukon Gold
(2 lbs or 900 g) or 6 thin skin potatoes
Baby spinach, prewashed (1 bag) (6 oz /170 g)

Dry Essentials
Basmati rice (1 1/2 cups)
Vermicelli pasta (12 oz or 340 g)
(use regular vermicelli, only use rice vermicelli
if there are wheat allergies in your family)