ready in about an hour and a half;
serves 4
You might need to buy:
- peanut oil or canola oil
- sesame oil
- chicken
Per serving:
178 calories
6 g fat (1 g sat, 3 g mono)
172 mg cholesterol
6 g carbohydrate
25 g protein
2 g fiber
520 mg sodium
Vitamin C (120% daily value)
Selenium (65% dv)
Vitamin A (50% dv)
Iron (20% dv)
ready in about 40 minutes;
serves 4
You might need to buy:
- broccoli florets
- reduced-sodium chicken broth
- lemon juice
- chopped fresh basil or parsley
- lemon wedges
Per serving:
249 calories
8 g fat (3 g sat, 4 g mono)
74 mg cholesterol
10 g carbohydrate
1 g fiber
30 g protein
352 mg sodium
632 mg potassium
ready in about 40 minutes;
serves 4
You might need to buy:
- Dijon mustard
- reduced-fat sour cream
- dry white wine or vermouth
- reduced-sodium chicken broth
Adobo is the spicy tomato sauce that comes in a can with chipotle chiles. Canned chipotles, usually labled “chipotles in adobo,” are available at many supermarkets, some specialty foods stores, and Latin American markets.
ready in about 20 minutes;
serves 4
You might need to buy:
- salmon fillets
- adobo sauce from canned chipotles in adobo
ready in about an hour;
serves 6
You might need to buy:
- PHILADELPHIA Neufchatel Cheese
- KRAFT Light Zesty Italian Reduced Fat Dressing
- boneless skinless chicken breasts
- frozen mixed vegetables
- refrigerated pie crust
ready in about 20 minutes;
serves 2
You might need to buy:
- ground black pepper
- veg. oil
- Worcestershire sauce
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:
- chopped celery
- red seedless grapes
- shell macaroni
- yellow apple
- kraft coleslaw dressing
So freakin’ good.
You might need to buy:
- 1T olive oil
- salt and ground pepper to taste
You might need to buy:
- at least 1 full package of sliced fresh mushrooms
- cream of chicken soup
- cayenne pepper to taste
- celery salt to taste
- kosher salt to taste
- generous cup or more of sharp cheddar
- or more of fresh shredded parmesan
- plain breadcrumbs