You might need to buy:
- chicken breasts
- sour cream
- Cheez-it’s – crushed
None
ready in about 5 minutes;
serves 6
You might need to buy:
- hectacre wheat
- cherry juice
- p corn syrup
- 1tsb yellow dye no 5
You might need to buy:
- chopped tomato
- Tbps chopped green onion
- tumeric
- sunflower seeds
- parsley
- spinach leaves
345 calories, 24 grams of fat per omelet
serves 4
You might need to buy:
- Golden Delicious apples
- eggs
You might need to buy:
- chopped red bell pepper
- minced red onion
- chopped fresh cilantro
- lime juice
From the Lake Holm Ward Cookbook
serves 4
You might need to buy:
- catsup
- salmon steaks
- soy sauce
- orange juice
285 calories, 23 grams of fat
serves 4
You might need to buy:
- heavy cream
- eggs
Kung Pao Sauce…make it on the weekend then stir fry. Make it and freeze it and have it ready always.
ready in about 20 minutes;
serves 5
You might need to buy:
- naturally brewed rice vinegar
- sambal oelek
CALORIES 7(0.0% from fat); FAT 0.0g (sat 0.0g,mono 0.0g,poly 0.0g); PROTEIN 0.0g; CHOLESTEROL 0.0mg; CALCIUM 0.0mg; SODIUM 0.0mg; FIBER 0.1g; IRON 0.0mg; CARBOHYDRATE 1.9g
Yield 1 cup serving 1 tbsp
You might need to buy:
- blueberries
- white wine vinegar
- sugar
- small bay leaf
Nutritional Information
CALORIES 4(27% from fat); FAT 0.1g (sat 0.0g,mono 0.0g,poly 0.1g); PROTEIN 0.2g; CHOLESTEROL 0.0mg; CALCIUM 6mg; SODIUM 10mg; FIBER 0.0g; IRON 0.0mg; CARBOHYDRATE 0.7g
yield 1 cup serving size 1 tsp
You might need to buy:
- fat-free sour cream
- minced fresh chives
- low-fat mayonnaise
- chopped fresh thyme
- Worcestershire sauce
- freshly ground black pepper