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
Belongs to kylerhea Mushroom Soup 

“Pureeing quinoa with a mushroom stock or broth not only thickens this soup but also imparts a creamy texture and taste, eliminating the need to add cream. Quickly slice the cremini mushrooms by using an egg slicer.

You might need to buy:
  • garlic
  • water
  • Marsala wine
  • mushroom stock or broth
  • unsalted butter
  • dry mustard
  • dried dill
  • fresh thyme leaves
  • Worcestershire sauce
  • kosher salt and black pepper
Belongs to kylerhea Turkey Meatballs 

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You might need to buy:
  • salt
  • chopped parsley
  • minced onion
  • garlic cloves minced
  • red wine vinegar
  • grated Parmesan cheese
  • milk
  • eggs
  • Garnishes:
  • Parmesan cheese
  • flurry of red pepper flakes
  • sprinkle of parsley

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Dressing adapted from Mollie Katzen’s The New Moosewood Cookbook
Yield = 1.5 cups
Notes: the first time you make this dressing it will likely taste a little flat. I find it hard to get the seasoning right because of the warm temperature of the mixture and often make adjustments the following day or after it has cooled in the fridge. I never find the 2 teaspoons of lime juice to be enough and almost always add the juice of a whole lime depending on its size. The dressing will feel really thin — too thin — but it works. I add the sesame oil for both flavor and body, but this is not in the original recipe, so feel free to leave it out if you don’t like that flavor. And I add a hefty dose of Sriracha, not only for heat but for flavor — it provides a nice bite in addition to heat. I like to make the dressing a day in advance to allow the flavors to meld and to let it cool down, but you can always stick it in the freezer to let it cool down faster. Alternatively, you can make the dressing in the food processor using cold water.

You might need to buy:
  • cucumbers
  • scallions
  • Peanut Dressing::
  • boiling water
  • cider vinegar
  • Sriracha to taste
serves 6
You might need to buy:
  • Fine-grained sea salt
  • whole-wheat orzo
  • broccoli florets and thinly sliced stems
  • freshly grated Parmesan cheese
  • Grated zest and juice of 1 lemon
  • extra-virgin olive oil
  • creme fraiche

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serves 4
You might need to buy:
  • steel cut oats
  • enough milk to bring liquid to 4 cups
  • salt

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serves 8
You might need to buy:
  • steel-cut oats
  • water
  • dried cranberries
  • chopped apricots
  • chopped dates
  • chopped figs or raisins
  • cinnamon
  • ginger
  • nutmeg
  • brown sugar
  • salt
  • zest of 1 orange
You might need to buy:
  • blue cheese finely chopped or in crumbles
  • non-fat Greek yogurt
  • Juice of 1/2 a lemon
  • white vinegar
  • salt
  • Cracked black pepper to taste
  • Sprinkle garlic powder
  • Sprinkle onion powder
  • Drizzle of honey or agave