The Healthy Family - Eat Sheet™ Week 6
Recipe Name
Page #
Chicken in a Mango Cream Sauce
138
Fish and Chips with Salad
140
Easy Stroganoff with Fettuccini
142
Citrus Chicken w/Rice & Broccoli
144

Meatball Souvlaki on Pita
146
 

Spices
All purpose seasonings; Extra Spicy, Table Blend, Italian
Dill
Ginger powder
Lemon pepper
Parsley
Red crushed chilies
Salt and pepper
Seasoning salt (optional)

Baking Goods
Brown sugar
Canola oil
Cooking spray
Flour

Helpers
Hot chili sauce, Asian style (can be chili-garlic)
Honey-garlic sauce (VH is my favorite)
Soy sauce
Worcestershire sauce
Dijon mustard
Curry paste in a jar (Madras Indian)
Chicken broth ( 2 1/2 cups for 2 recipes)
Mango or mango-tangerine blend, juice
Peach jam
Tomato-oregano dressing (1/3 cup))

Frozen Foods
Green or yellow beans (1 lb or 450 g)
Orange juice, unsweetened
French fries, 5 minute (1 lb or 450 g) I like McCain

Bakery
6-8 pita bread, 8 inch

Dry Essentials
Spaghettini (3/4 lb or 350 g)
Fettuccini pasta (3/4 lb or 350 g)
Basmati or white rice (1 1/2 cups)
Bread crumbs (1 1/4 cups for 2 meals)
Croutons (optional)

Meats
3 chicken breasts, boneless skinless (1 lb or 450 g)
10-12 chicken thighs, boneless skinless
(1 3/4 lbs or 800 g)
Extra lean ground beef (2 lbs or 900 g for 2 meals)
Firm white fish, cod or halibut (1 1/2 lbs or 675 g)

Dairy
1% milk (1 cup)
Parmesan cheese, grated low-fat
Feta cheese (optional)
Butter or margarine
Buttermilk (or eggs for egg bath)
Eggs
Sour cream, no-fat (2 cups)

Produce
Prepared garlic (in a jar)
Red onion (1 for 2 meals)
Onion (1)
Green pepper (1/2)
Cloves of garlic (2)
English cucumber (1)
Asparagus, 20-24 spears (1 lb or 450 g)
Mushrooms (10)
Broccoli florets (1 lb or 450 g) or 2 large heads
Green leaf lettuce (2 heads for 2 meals)
Roma tomatoes (2)
Carrot (1 large)

Other
Red wine (can be non-alchoholic)