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
Serving Size- 3 pieces
Calories- 200
Fat 5.5 g
ready in about 30 minutes;
serves 4
You might need to buy:
- all-purpose flour
- salt
- ground black pepper
- cayenne pepper
- paprika
- egg substitute
- 2% fat milk
- skinless chicken breast fillets
- oil cooking spray
- Frank's or Crystal Louisiana Hot Sauce
- fat free butter flavored spread
- water
If you have the time and energy, taking the skin off of the wings does improve the flavor.
ready in about 40 minutes;
serves 10
You might need to buy:
- bottle Durkee Hot Sauce or other brand
- melted margarine or butter
- Hidden Valley Ranch powder dressing mix or other brand
You might need to buy:
- olive oil
- pepper 1/3 cup white wine vinegar
- dried basil 1/8 tsp. garlic powder
- dried oregano 1/8 tsp. paprika
- grated parmesan cheese 1/8 tsp. salt