ready in about 45 minutes; serves 4
You might need to buy:
  • low-fat plain yogurt
  • fresh lime juice
  • ground cumin
  • ground coriander
  • olive oil
  • ground cumin
  • paprika
  • canned tomato sauce
  • fat-free evaporated milk
serves 4
You might need to buy:
  • uncooked whole-wheat spaghetti
  • sprays cooking spray
  • curry powder
  • fat-free chicken broth
  • plain fat-free yogurt

CALORIES 252 (37% from fat); FAT 10.3g (sat 2.3, mono 4.4, poly 2.5); PROTEIN 27.7g; CARB 11g; FIBER .1g; CHOL 65mg; IRON .9mg; SODIUM 470mg; CALC 33mg

ready in about 30 minutes; serves 4
You might need to buy:
  • dark brown sugar
  • low-sodium soy sauce
  • Chinese-style hot mustard
  • rice vinegar
  • Cooking spray
  • salt
  • freshly ground black pepper

CALORIES 265 (43% from fat); FAT 12.7g (sat 4.2, mono 5.1, poly 1.7); PROTEIN 25.2g; CARB 12.7g; FIBER 1.9g; CHOL 152mg; IRON 3mg; SODIUM 545mg; CALC 41mg

ready in about 320 minutes; serves 6
You might need to buy:
  • whole wheat bread
  • ground turkey
  • ground round
  • sliced Shiitake mushrooms
  • grated fresh onion
  • dried Italian seasoning
  • salt
  • ketchup
  • Dijon mustard
  • ground red pepper

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:
  • and 3/4 cup granulated sugar
  • water
  • chopped walnuts
  • Crisco shortening
  • light brown sugar
  • eggs
  • salt
  • baking soda
  • vanilla
  • flour
ready in about 20 minutes; serves 4
You might need to buy:
  • bread crumbs
  • egg
  • salt and pepper
  • flour
  • unsalted butter
  • tartar sauce
Belongs to kbelle Chicken Vindaloo 

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:
  • white wine vinegar
  • chopped fresh ginger
  • curry powder
  • ground cumin
  • ground cardamom
  • ground cloves
  • yellow mustard seeds
  • olive oil
  • chopped onions
  • diced tomatoes in juice
  • cinnamon stick
  • chopped fresh cilantro
You might need to buy:
  • chunky peanut butter
  • minced fresh ginger
  • soy sauce
  • rice vinegar
  • chile garlic sauce
  • peanut oil
  • table salt
  • dried Asian noodle
serves 6
You might need to buy:
  • extra virgin olive oil
  • fresh lemon juice
  • zest of one lemon
  • large tomatoes