serves 4
You might need to buy:
- uncooked whole-wheat spaghetti
- sprays cooking spray
- curry powder
- fat-free chicken broth
- plain fat-free yogurt
CALORIES 252 (37% from fat); FAT 10.3g (sat 2.3, mono 4.4, poly 2.5); PROTEIN 27.7g; CARB 11g; FIBER .1g; CHOL 65mg; IRON .9mg; SODIUM 470mg; CALC 33mg
ready in about 30 minutes;
serves 4
You might need to buy:
- dark brown sugar
- low-sodium soy sauce
- Chinese-style hot mustard
- rice vinegar
- Cooking spray
- salt
- freshly ground black pepper
CALORIES 265 (43% from fat); FAT 12.7g (sat 4.2, mono 5.1, poly 1.7); PROTEIN 25.2g; CARB 12.7g; FIBER 1.9g; CHOL 152mg; IRON 3mg; SODIUM 545mg; CALC 41mg
ready in about 320 minutes;
serves 6
You might need to buy:
- whole wheat bread
- ground turkey
- ground round
- sliced Shiitake mushrooms
- grated fresh onion
- dried Italian seasoning
- salt
- ketchup
- Dijon mustard
- ground red pepper
Calories: 398, from fat: 41%; FAT 18.2g (7.8 sat, 6.6 mono, 2.3 poly); PROTEIN 22.2g; CARBS 38.5g; FIBER 2g; CHOL 56mg; IRON 2. 8mg; SODIUM 1,036mg; CALC 407mg
ready in about 330 minutes;
serves 8
You might need to buy:
- 15oz carton fat-free ricotta cheese
- pesto
- sliced cremini or other mushroom
- frozen spinach
- Cooking spray
You might need to buy:
- and 3/4 cup granulated sugar
- water
- chopped walnuts
- Crisco shortening
- light brown sugar
- eggs
- salt
- baking soda
- vanilla
- flour
ready in about 20 minutes;
serves 4
You might need to buy:
- bread crumbs
- egg
- salt and pepper
- flour
- unsalted butter
- tartar sauce
Introduced to India by Portuguese settlers, this spicy stew can also be made with pork, beef or lamb. Serve over steamed basmati rice.
Spice meter: 3/5
ready in about 50 minutes;
serves 4
You might need to buy:
- white wine vinegar
- chopped fresh ginger
- curry powder
- ground cumin
- ground cardamom
- ground cloves
- yellow mustard seeds
- olive oil
- chopped onions
- diced tomatoes in juice
- cinnamon stick
- chopped fresh cilantro
You might need to buy:
- chunky peanut butter
- minced fresh ginger
- soy sauce
- rice vinegar
- chile garlic sauce
- peanut oil
- table salt
- dried Asian noodle
serves 6
You might need to buy:
- extra virgin olive oil
- fresh lemon juice
- zest of one lemon
- large tomatoes
ready in about an hour and 10 minutes;
serves 12
You might need to buy:
- Cake
- eggs
- ground ginger
- cinnamon
- ground allspice
- sour cream
- vegetable oil
- molasses
- mini chocolate chips
- White Chocolate Drizzle
- white chocolate chips
- milk
- pure vanilla extract