The Healthy Family - Eat Sheet™ Week 4
Recipe Name
Page #
Amazing Chicken Stew on Rice
114
Tangy Slow Cooker Roast
116
Peanut Satay Chicken Kabobs
118
Macaroni Lasagna w/Veggies & Dip
120

Dijon Baked Chicken w/Rice

122
 

Spices
All purpose seasonings; Garlic & Herb, Italian,
Table Blend

Curry powder
Garlic powder
Lemon pepper

Onion flakes
Parsley
Pepper
Red crushed chilies
Sesame seeds (optional)

Baking Goods
Cooking spray
Powdered brown gravy thickener (Bisto)
Liquid honey

Helpers
Worcestershire sauce
Soy sauce
Dijon mustard
Hot chili sauce, Asian style (can be chili-garlic)
1 can cream of chicken soup (10 oz or 284 mL)
Canned whole cranberry sauce (3/4 cup)
Peanut satay sauce, bottled (1/2 cup)
Raspberry vinaigrette, low-fat
Mayonnaise, lowest-fat
Pasta sauce, tomato blend (24-28 oz or 700 mL)

Frozen Food
Broccoli florets (1 3/4 lbs or 800 g) for 2 meals
Baby carrots (1/2 lb or 225 g)
Baby peas (1 lb or 450 g)

Other
Bamboo skewers (4-6)
Plastic resealable bag
Plastic wrap


Meats
Chicken breasts, boneless skinless
(2 1/2 lbs or 1100 g for 2 meals)
Rump roast (2-3 lbs or 900-1300 g)
Extra lean ground beef (1 lb or 450 g)
Chicken thighs, boneless skinless
(1 3/4 lbs or 800 g)

Dairy
1% milk (3 1/2 cups)
Butter or Margarine
Parmesan cheese, grated low-fat
No-fat sour cream (1/2 cup)
Cheddar cheese, low-fat (7 oz or 200 g)

Produce
Onion (1)
Celery stalks (3)
Mushrooms (12)
Baby potatoes (20-24 or 4 large potatoes)
Baby spinach, pre-washed (6 oz or 170 g)
Mixed veggies, pre-cut (1 1/2 lb or 675 g)
Strawberries (6)

Dry Essentials
Basmati or white rice (3 cups) for 2 meals
Croutons (optional)
Macaroni, whole wheat (2 1/2 cups)

Bakery
Multigrain buns (6-8)