serve with Spanish rice http://www.elise.com/recipes/archives/000040spanish_rice.php

serves 4
You might need to buy:
  • garlic powder
  • bay leaves
  • golden raisins
  • sliced pitted green olives
  • bone-in chicken parts
  • brown sugar
  • red wine vinegar
You might need to buy:
  • table salt
  • peanut oil
  • chile garlic sauce
  • rice vinegar
  • soy sauce
  • minced fresh ginger
  • chunky peanut butter
  • dried Asian noodle

I don’t measure anymore. Boneless-Skinless Chicken Breasts work great. Also, I add cous cous and feta when I add the peas, making a great one pot meal.

ready in about 45 minutes; serves 4
You might need to buy:
  • ground cinnamon
  • chopped sweet onion
  • diced tomatoes
  • ground coriander
  • ground cumin

Introduced to India by Portuguese settlers, this spicy stew can also be made with pork, beef or lamb. Serve over steamed basmati rice.

Spice meter: 3/5

ready in about 50 minutes; serves 4
You might need to buy:
  • ground cumin
  • ground cardamom
  • ground cloves
  • yellow mustard seeds
  • chopped onions
  • diced tomatoes in juice
  • cinnamon stick
  • chopped fresh cilantro
  • curry powder
  • chopped fresh ginger
  • white wine vinegar

Per serving: 289 calories; 12 g fat (3 g sat, 5 g mono); 101 mg cholesterol; 16 g carbohydrate; 29 g protein; 1 g fiber; 308 mg sodium; 403 mg potassium.
Nutrition bonus: Selenium (46% daily value), Vitamin C (25% dv), Zinc (20% dv).
1 Carbohydrate Serving
Exchanges: 1 fruit, 4 lean meat

ready in about an hour and 15 minutes; serves 4
You might need to buy:
  • finely diced red onion
  • finely chopped fresh mint
  • red-wine vinegar
  • brown sugar
  • mango chutney
  • low-fat plain yogurt
You might need to buy:
  • salt to taste
  • sour cream
  • corn tortillas
  • water
  • salt to taste
serves 6
You might need to buy:
  • cumin
  • cayenne pepper
  • onion
  • Rice Wine Vinegar
  • lime juice
  • Chicken Breast
You might need to buy:
  • brown sugar
  • ground black pepper to taste
  • coarse-ground mustard
  • cider vinegar
ready in about an hour; serves 4
You might need to buy:
  • dark brown sugar
  • dark soy sauce
  • chicken broth
  • rice wine vinegar
  • frozen pineapple juice concentrate
serves 4
You might need to buy:
  • low-fat plain yogurt
  • mango chutney
  • garam masala or curry powder
  • finely diced red onion
  • finely chopped fresh mint
  • red wine vinegar
  • brown sugar