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
You might need to buy:
- cooked white rice
- mayonnaise
- grated onion
- chopped celery
- lemon juice
- shredded sharp Cheddar cheese
- crushed original Lays potato chips
- salt and pepper to taste
You might need to buy:
- chopped fresh parsley
- milk
- barbecue sauce
You might need to buy:
- shredded Cheddar cheese
- finely chopped onion
- sour cream
- soft fine bread crumbs
You might need to buy:
- 1⅓ cups water
- uncooked regular long-grain white rice
- onion powder
- fresh or frozen vegetables
- shredded Cheddar cheese
You might need to buy:
- lean ground beef
- hot pepper sauce