Eating Forward - Eat Sheet Week 9
Recipe Name Page
Baked Spaghetti & Meatballs, Salad
Ital. Sausage-Chicken, Potatoes, Veggies
Hot and Sour Soup
Grilled Flank Steak, Yams, Broccoli

Chicken Pot Pie, Mixed Greens Salad


Five spice powder
Garlic and herb seasoning, salt-free
Garlic powder
Hot chili flakes (optional for Flank Steak)
Italian seasoning
Kaffir lime leaves (4) (or 4 bay leaves & lime zest)
Lemon pepper, salt-free

Baking Goods
Olive oil, extra-virgin
Canola oil
Sesame oil
Balsamic vinegar
Brown sugar

1 can tomato pasta sauce (24 fl oz or 680 mL) choose a lower-sodium brand
1 can cream of celery soup (10 fl oz or 284 mL)
or use cream of chicken soup
Vinaigrette dressing, fat-free (1/4 cup)
Caesar dressing, fat-free or light (1/3 cup)
Fish sauce
Lime juice (1/4 cup) (+ zest if using bay leaves)
Tom Yum paste (hot and sour paste)
Cherry or raspberry jam

Dry Essentials
Spaghetti pasta (8 oz or 225 g)
Vermicelli pasta (6 oz or 170 g)
(use regular vermicelli or spaghettini, only
use rice vermicelli if wheat allergies in family)

Croutons (1/2 cup)
Panko flakes (1 cup) (found near coating mixes)

Frozen Foods
Puff pastry (1 sheet) (8 oz or 225 g) or use a block
Mixed veggies (1 cup)

Aluminum foil & Plastic wrap
Waxed paper
Red aperitif wine
I use Dubonnet (found in a liquor store)

Chicken breasts, boneless, skinless (7)
(2 1/2 lbs or 1135 g) for 2 meals
Italian sausage, hot or mild (1/4 cup)
Ground beef, extra-lean or chicken (1 lb/ 450 g)
Flank or skirt steak (1 1/2 lbs or 675 g)
Bacon bits (optional for Caesar Salad)
Shrimp, peeled and deveined (1 lb or 450 g)

Milk, 1% milk fat (3/4 cup)
Egg (1)
Sour cream, light (optional for Yams)
Ricotta cheese or 1% cottage cheese (1 cup)
Mozzarella cheese, part-skim, shredded (1 cup)
Parmesan cheese, light, grated

Onions (2 1/2) for 2 meals
Green onion (4) (+ optional for Yams)
Red onion (1/8)
Lemongrass stalks (2) (or in a tube)
Red Thai chilies, small (3)
Red bell pepper (1/2)
Celery ribs (4) for 2 meals
Mushrooms (16) for 2 meals
I prefer brown but you can use white.
Baby carrots (2 cups) (or 4 large)
Carrots (3) for 2 meals
Broccoli florets (2 1/4 lbs or 1 kg) for 3 meals
Beets (3)
Yams, long, skinny (6) (1 1/2-2 lbs/ 675-900 g)
(or large sweet potatoes)
Potatoes, thin skin (4) (2 lbs or 900 g)
Romaine lettuce (1 head)
Mixed salad greens, 1 bag (6 oz or 170 g)
Cilantro (1/4 cup)
Tofu, pressed (6 oz or 170 g)