From: Mediterranean Grains & Greens by Paula Wolfert

ready in about 40 minutes; serves 4
You might need to buy:
  • Coarse sea salt
  • extra-virgin olive oil
  • thinly sliced scallions
  • finely chopped onions or leeks
  • fresh tomato purée reduced by boiling to 3 tablespoons
  • long-grain rice
  • chopped dill
  • Freshly ground black pepper
  • Oily black olives for garnish
  • Chunks of feta cheese or spoonfuls of thick yogurt for garnish
ready in about an hour and 20 minutes; serves 2
You might need to buy:
  • melted butter
  • vegetable oil
  • sugar
  • Salt and pepper
  • rosemary
  • thyme
  • bay leaves
Belongs to reenum Arepas 
ready in about 35 minutes; serves 4
You might need to buy:
  • milk
  • salt
  • sugar
  • Vegetable oil for the griddle
  • finely grated queso blanco for serving
Belongs to reenum Muttabak 
ready in about an hour and a half; serves 12
You might need to buy:
  • flour
  • eggs beaten with 1/2 cup corn oil
  • ground black pepper
  • ground beef
  • water
  • salt
Belongs to reenum Bulgogi 

This popular dish can be found on the menu at virtually every Korean restaurant in Manhattan. The beef is topped with various accompaniments such as a few raw garlic slices, kimchi (assorted spicy pickles), and steamed white rice, then wrapped in lettuce and eaten with your hands.

ready in about 30 minutes; serves 4
You might need to buy:
  • soy sauce
  • sugar
  • Asian sesame oil
  • scallions (white and pale green parts
  • minced garlic
  • minced peeled fresh ginger
  • vegetable oil

Serving Size- 3 pieces
Calories- 200
Fat 5.5 g

ready in about 30 minutes; serves 4
You might need to buy:
  • all-purpose flour
  • salt
  • ground black pepper
  • cayenne pepper
  • paprika
  • egg substitute
  • 2% fat milk
  • skinless chicken breast fillets
  • oil cooking spray
  • Frank's or Crystal Louisiana Hot Sauce
  • fat free butter flavored spread
  • water

If you have the time and energy, taking the skin off of the wings does improve the flavor.

ready in about 40 minutes; serves 10
You might need to buy:
  • bottle Durkee Hot Sauce or other brand
  • melted margarine or butter
  • Hidden Valley Ranch powder dressing mix or other brand
You might need to buy:
  • olive oil
  • pepper 1/3 cup white wine vinegar
  • dried basil 1/8 tsp. garlic powder
  • dried oregano 1/8 tsp. paprika
  • grated parmesan cheese 1/8 tsp. salt
Belongs to reenum Pasta Sauce 
ready in about an hour and 15 minutes; serves 4
You might need to buy:
  • lean ground beef
  • red wine
  • salt
  • black pepper
  • ground cinnamon
  • ground allspice
  • chopped fresh parsley
  • water

461 calories, 15 g fat (2 g saturated fat), 67.5 g carbohydrates, 14 g protein, 17 g fiber

ready in about 40 minutes; serves 2
You might need to buy:
  • honey mustard
  • light mayonnaise
  • poppy seeds
  • slices whole wheat bread
  • shredded reduced-fat Monterey Jack cheese