The Healthy Family - Eat Sheet™ Week 1
Recipe Name
Page #
Crunchy Orange Curried Chicken
Asian Beef w/ Snow Peas & Rice
Easy Turkey Manicotti
Meatballs In Applesauce w/ Rice

BBQ Chicken Burgers


All purpose seasonings; Table Blend, Original,
Chili flakes, Curry powder, Garlic powder
Ginger powder (optional), Onion powder
Poppy seeds, Salt & pepper
Italian, Garlic & Herb

Baking Goods
Brown sugar and white sugar
Balsamic vinegar
Sesame oil

Olive oil (extra virgin)
Cooking spray

Orange juice, unsweetened (1/2 cup)
Liquid honey
Dijon mustard
Mayonnaise, (lowest fat)
Soy sauce
Oyster sauce
Worcestershire sauce
Salsa (1/4 cup)
Ginger-sesame sauce (Szechuan, peanut satay or Thai)
Chicken broth (3/4 cup)
1 can cream of mushroom soup (10 oz or 284 mL)
1 can tomato soup (10 oz or 284 mL)
Pasta sauce, tomato blend (24-48 oz or 700 mL)
Apple sauce, unsweetened (1/2 cup)
Hot chili sauce, Asian style (can be chili-garlic)

Frozen Food
Snow peas, can use fresh (1 1/3 lb or 600 g)
Broccoli florets (1 lb or 450 g)

Buns, whole wheat (6-8)

Red wine, can be non-alchoholic (1 Tbsp)
Aluminum foil
Freezer bag, resealable

10-12 chicken thighs, boneless skinless
(1 3/4 lbs or 800 g)
4 large chicken breasts, boneless skinless
(1 1/2 lbs or 675 g)
Flank or sirloin steak (1 lb or 450 g)
Ground turkey (1 lb or 450 g)
Extra lean ground beef (1 1/2 lbs or 675 g)

French vanilla yogurt, low fat (1/4 cup)
Butter (optional) and 1% milk
Parmesan cheese, grated low-fat
Mozarella cheese, low-fat (3 1/2 oz or 100 g)
Cottage cheese 1% (8 oz or 250 g)
Sour cream, no-fat (1/4 cup)
Cheese (optional for chicken burgers)

Prepared garlic (in a jar)
Baby potatoes, 20-24 or 4-6 lge (2 lbs or 900 g)
Lettuce (optional for chicken burgers)
Baby spinach leaves (12 oz or 350 g)
Green onions (2)
Onion, small (can be frozen, chopped)
Celery stalks (4 large)
Red pepper (1 large)
Cucumber, English or field (1)
Baby carrots (1 1/2 lbs or 675 g) 2 meals
Broccoli florets (1/2 lb or 225 g)
Oranges (2 medium)

Dry Essentials
Corn flake crumbs (near coating mixes)
Croutons (optional)
Basmati or white rice (3 cups)
Manicotti noodles (8 oz or 250 g)