serves 4
You might need to buy:
- chopped green bell pepper
- chopped shallots
- Cooking spray
- small broccoli florets
- 1% low-fat milk
You might need to buy:
- Velveeta shells & cheese
- ground beef
- pizza sauce
- Kraft shredded mozzarella cheese
You can also add okra, zucchini, green beans, mushrooms, or corn.
You might need to buy:
- precooked rice
- tomato juice
- sweet basil
- thyme
- hamburger
- bacon
- green pepper
- paprika
serves 4
You might need to buy:
- Rich Chicken Stock or canned low-sodium chicken broth
- butter
- chopped yellow onion
- chopped red bell pepper
- arborio rice
- salt
- Freshly ground pepper to taste
- chopped fresh parsley
- freshly grated Parmesan cheese
serves 6
You might need to buy:
- vegetable oil
- tomato paste
- dried basil
- dried oregano
- salt
- Freshly ground pepper to taste
- chopped fresh parsley
- grated mozzarella cheese
- freshly grated Parmesan cheese
Winter 2012 issue 35 gr CARB 1 chicken breast half and 1 cup rice mixture/serving 344 calories/serving Exchanges: 1 vegetable 2 starch 3.5 lean meat
ready in about an hour and 50 minutes;
serves 4
You might need to buy:
- butter
- coarsely chopped onion
- coarsely shredded carrot
- chopped sweet red pepper
- reduced-sodium chicken broth
- uncooked long grain brown rice
- water
- no-salt-added tomato paste
- recipe Tandoori Spice Mixture
- butter
- Snipped fresh cilantro
- Tandoori Spice Mixture::
- yellow curry powder
- garam masala
- ground ginger
- ground cumin
- coriander
- cardamon
- cinnamon
- salt
- black pepper
Winter 2012 38 gr Serving size 1 cup 323 cal Exchanges: 1 vegetable 2 starch 2 lean meat 1 fat
ready in about an hour and 10 minutes;
serves 6
You might need to buy:
- butter
- all-purpose flour
- no-salt added tomato sauce
- reduced-sodium chicken broth
- chili powder
- ground cumin
- ground cinnamon
- chopped green sweet pepper
- chopped onion
Winter 2012 issue - Serving size 1 1/3 cup, 40 gr Carb - 240 calories EXCHANGES: 2 vegetable 2 starch 2 lean meat
ready in about an hour;
serves 6
You might need to buy:
- chopped green sweet pepper
- sliced carrots
- sliced bok choy
- celery
- crushed red pepper
- cornstarch
- grated fresh ginger
- hoisin sauce
- reduced-sodium chicken broth
- cooked brown rice
- cashews
- sliced green onions
You might need to buy:
- Cooking spray
- fajita seasoning mix
- chopped cilantro or flat-leaf parsley
- shredded Mexican Blend cheese