Spices
salt & black pepper
cumin powder
chili powder
turmeric
onion flakes
garlic powder
Italian seasoning
thyme leaves
cajun seasoning or seasoning salt (optional)
curry powder

Baking Goods
canola and extra virgin olive oils
brown sugar
cornstarch
cooking spray (no-cholesterol)
1/3 cup cashew nuts (optional)

Helpers
1 can (10 fl oz or 284 mL) Campbell's Golden Mushroom soup
1 can (10 fl oz or 284 mL) consomne
Worcestershire sauce
ketchup
3/4 cup chunky salsa
soya sauce
chili-garlic sauce (found in ethnic food section)
1 can (10 fl oz or 284 mL) chicken broth
cherry jam
1 cup canned sour cherries with liquids
1/2 cup hot ketchup

Frozen Food
1 pkg lower-fat deep dish pie crust
1 lb or 450 g 5 minute fries
1 lb or 450 g whole green beans
7 oz or 200 g frozen snow peas

Meats
1 lb or 450 g 90% lean ground beef
7 chicken breasts, boneless skinless, 1 1/3 lbs or 1 kg
2 1/2 lbs or 1.1 kg beef sirloin steak, boneless & trimmed

Dairy
butter or margarine
1/2 cup no-fat sour cream
75 g low-fat Cheddar cheese (3/4 cup grated)

Produce
1 onion + 1 small
17 mushrooms
2 small green bell pepper
1 small red bell pepper
10 Roma tomatoes
1 small zucchini
1 small head lettuce
4 green onions
1 celery stalk
fresh garlic (from a jar)

Dry Essentials
12 hard taco shells
12 oz or 340 g spaghetti, multigrain
3 cups white rice