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
Mirin, a sweet Japanese rice wine, is a key component of teriyaki; it can be found in the international section of most major supermarkets and in most Asian markets. If you cannot find it, use 2 tablespoons white wine and an extra teaspoon of sugar. If desired, low-sodium soy sauce can be used in place of regular soy sauce. Serve with steamed rice, preferably short grain.
ready in about 45 minutes;
serves 4
You might need to buy:
- Ground black pepper
- vegetable oil
- soy sauce
- sugar
- mirin
- grated fresh ginger
- cornstarch
ready in about 10 minutes;
serves 2
You might need to buy:
- sugar
- light yogurt
- fat-free milk
- poppy seeds
- white wine vinegar
- sliced strawberries
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
ready in about 30 minutes;
serves 2
You might need to buy:
- couscous
- cherry tomatoes
- extra-virgin olive oil
- Kosher salt and freshly ground pepper
- fresh parsley
- fresh cilantro
- white wine vinegar
ready in about 20 minutes;
serves 2
You might need to buy:
- plain fat-free yogurt
- curry powder
- cilantro sprigs
- chopped nectarines
- finely sliced green onions
- mango chutney
- chopped fresh cilantro
- chopped fresh mint
- grated peeled fresh ginger
- ground red pepper
- salt
- Cooking spray
- loosely packed baby arugula
- vertically sliced red onion
serves 8
You might need to buy:
- coconut milk
- sugar
- Bamboo skewers
- crunchy peanut butter
- soy sauce
- water
- hot pepper sauce
- white sugar
AMAZING
You might need to buy:
- Hellmann's or Best Food's Real Mayonnaise
- shredded Parmesan cheese
- Italian seasoned dry bread crumbs
You might need to buy:
- 1/4cup KRAFT Zesty Italian Dressing
- 1/4cup KRAFT Grated Parmesan Cheese
- 1tsp. Italian seasoning
Only serves 2!
ready in about 35 minutes;
serves 2
You might need to buy:
- Italian seasoning
- shredded part-skim mozzarella cheese
- chopped fresh basil or parsley