Per Serving (excluding unknown items): 257 Calories; 12g Fat (40.9% calories from fat); 27g Protein; 12g Carbohydrate; 1g Dietary Fiber; 69mg Cholesterol; 626mg Sodium.
ready in about 20 minutes;
serves 4
You might need to buy:
- EACH ground ginger and garlic powder
- thinly sliced onions
- olive oil
- light coconut milk
- minced jalapeño peppers or others as desired
- chopped fresh tomatoes or well drained canned tomatoes
- honey
- chopped fresh cilantro or parsley
From the Lake Holm Ward Cookbook
You might need to buy:
- hamburger or ground turkey
- italian sausage
- oatmeal
- egg
- salt
- pepper
- basil
- mozarella cheese sticks
ready in about an hour;
serves 2
You might need to buy:
- low-fat plain yogurt
- chopped fresh dill
- minced garlic
- lemon juice
- chopped fresh mint leaves
- cubed steak
- chopped fresh oregano leaves
- sprays canola oil cooking spray
- salt
- black pepper
- whole wheat pita breads
Per serving: 58 calories, 2 g total fat, 0 g saturated fat, 1 mg cholesterol, 51 mg sodium, 8 g carbohydrate, 1 g fiber, 2 g protein, 5% vitamin A, 20% vitamin C, 5% calcium, 3% iron.
ready in about 25 minutes;
serves 4
You might need to buy:
- olive oil or cooking oil
- ground cumin
- chili powder
- snipped fresh cilantro
- fat-free cream cheese (tub style
- 7-inch flour tortillas
Thrifty Tips :
- use left over chicken or veggies
- you will need only a small amount of mozzarella on this one – you can even skip it if it’s too expensive for you
- cut your pizza “sicilian style” into small squares to make portions smaller and your food budget go further
ready in about 25 minutes;
serves 4
You might need to buy:
- - container ricotta cheese
- - head of garlic
- - mozzarella cheese
- - chopped asparagus or broccoli or any other pizza friendly veggie
- extra virgin olive oil
From: Mediterranean Grains & Greens by Paula Wolfert
ready in about 40 minutes;
serves 4
You might need to buy:
- Coarse sea salt
- extra-virgin olive oil
- thinly sliced scallions
- finely chopped onions or leeks
- fresh tomato purée reduced by boiling to 3 tablespoons
- long-grain rice
- chopped dill
- Freshly ground black pepper
- Oily black olives for garnish
- Chunks of feta cheese or spoonfuls of thick yogurt for garnish
ready in about an hour and 20 minutes;
serves 2
You might need to buy:
- melted butter
- vegetable oil
- sugar
- Salt and pepper
- rosemary
- thyme
- bay leaves
ready in about 35 minutes;
serves 4
You might need to buy:
- milk
- salt
- sugar
- Vegetable oil for the griddle
- finely grated queso blanco for serving
ready in about an hour and a half;
serves 12
You might need to buy:
- flour
- eggs beaten with 1/2 cup corn oil
- ground black pepper
- ground beef
- water
- salt
This popular dish can be found on the menu at virtually every Korean restaurant in Manhattan. The beef is topped with various accompaniments such as a few raw garlic slices, kimchi (assorted spicy pickles), and steamed white rice, then wrapped in lettuce and eaten with your hands.
ready in about 30 minutes;
serves 4
You might need to buy:
- soy sauce
- sugar
- Asian sesame oil
- scallions (white and pale green parts
- minced garlic
- minced peeled fresh ginger
- vegetable oil