steak—2/3 pound
Oysters, fresh, shucked—1 pound
Pork chops, bone-in, center-cut, 5 ounces each—4
Tuna, chunk, flavor-fresh in 6.4-ounce pouches, packed in water—2
Grains, Bread, & Pasta
Bread crumbs, whole-wheat—1/4 cup
Linguine, whole-wheat—8 ounces
Pizza crust, whole-wheat, 12-inch prepackaged—1
Tortillas, low-carb (10 grams carb and more than 4 grams fiber)—8
Dairy & Cheese
Buttermilk, low-fat—1 cup
Cheese, cheddar, reduced-fat, shredded—1/2 cup
Cheese, mozzarella, part-skim, shredded—1/2 cup
Cheese, Parmesan, freshly grated—1 Tbsp
Eggs
Half-and-half, fat-free—1 cup
Margarine, trans-fat-free
Yogurt, fat-free, plain—3 Tbsp
Canned Goods & Sauces
Chickpeas (garbanzo beans)—1 cup
Mayonnaise, light—1 jar
Frozen Foods
Spinach, chopped—1 bag
Staples, Seasonings, & Baking Needs
Baking powder
Black pepper, ground
Cayenne pepper
Chili powder
Cornmeal
Cumin
Flour, all-purpose
Honey
Mustard, Dijon
Nonstick cooking spray
Oil, canola
Oil, olive
Red pepper flakes
Salt
Miscellaneous
Wine, white
Makes: 4 servingsServing Size: 2 slicesPrep Time: 20 minutes
1 tsp olive oil
1 cup broccoli florets
1 yellow squash, sliced (about 1 cup)
1 cup sliced mushrooms
1 red bell pepper, sliced into thin strips
2 garlic cloves, minced
1 12-inch prepackaged whole-wheat pizza crust
1/2 cup shredded part-skim mozzarella cheese
1/4 tsp ground black pepper
1/4 tsp crushed red pepper flakes
Salad 4 cups salad greens 1 medium tomato, sliced 1/2 medium cucumber, sliced
1 Preheat oven to 450°F. Add olive oil to a large nonstick skillet over medium heat. Add broccoli, squash, mushrooms, and red bell pepper; sauté for 3 minutes. Add garlic and sauté 30 more seconds.
2 Place pizza crust on a baking sheet. Spread the veggie mixture evenly over the pizza. Sprinkle with cheese, black pepper, and red pepper flakes.
3 Bake pizza in oven for 20 minutes or until the cheese begins to lightly brown.
4 Prepare a salad and serve it on the side.
Exchanges/Choices 2 Starch • 2 Vegetable • 1 Med-Fat Meat
Calories 270 Calories from Fat 70
Total Fat 8.0g Saturated Fat 3.2g Trans Fat 0.0g Cholesterol 10mg Sodium 455mg Potassium 715mg Total Carbohydrate 43g Dietary Fiber 9g Sugars 8g Protein 14g Phosphorus 305mg
Dietitian’s Tip
Eating pizza can be a great way to sneak even more vegetables into your meal plan.
Makes: 4 servingsServing Size: 2 fajitasPrep Time: 15 minutes
nonstick cooking spray
2/3 pound flank steak, cut against the grain into 2-inch strips
1 tsp canola oil
2 green bell peppers, sliced into thin strips
1 medium onion, sliced into thin strips
1/4 cup water
1/2 Tbsp chili powder
1/4 tsp cayenne pepper
1/4 tsp cumin
1/2 tsp salt (optional)
1/2 tsp ground black pepper
8 low-carb tortillas (10 grams carb and more than 4 grams fiber)
1 Coat a large nonstick skillet with cooking spray. Cook beef over medium-high heat for about 3 minutes. Remove from pan and set aside.
2 Add oil to the pan and heat. Add green pepper and onion; cook for about 7 minutes or until beginning to brown. Add meat and any juices back to pan and cook another 2 minutes.
3 Add water and spices, including salt and pepper. Bring to a boil; reduce heat, and simmer until water evaporates. Serve with tortillas.
Exchanges/Choices 1 Starch • 1 Vegetable • 3 Lean Meat
Calories 245 Calories from Fat 80
Total Fat 9.0g Saturated Fat 1.8g Trans Fat 0.0g Cholesterol 25mg Sodium 465mg Potassium 440mg Total Carbohydrate 28g Dietary Fiber 16g Sugars 3g Protein 26g Phosphorus 225mg
Chef’s Tip
To cut “against the grain” means to slice the meat in the opposite direction of the lines—the grain—in the meat.
Makes: 2 servingsServing Size: about 6 oystersPrep Time: 15 minutes
nonstick cooking spray
2 tsp light trans-fat-free margarine
2 Tbsp all-purpose flour
1 cup fat-free half-and-half
1/4 tsp salt (optional)
1/4 tsp ground black pepper
1/4 cup chopped, frozen spinach, thawed and drained
1/4 cup whole-wheat bread crumbs
1 Tbsp freshly grated Parmesan cheese
1 pound fresh oysters, shucked and with juice
2 Tbsp white wine
1 Preheat oven to 350°F. Coat an 8-inch pie or cake pan with cooking spray; set aside.
2 In a small nonstick skillet, melt margarine over medium heat. Add flour to margarine, stirring constantly. Cook for 2–3 minutes to make a roux.
3 In a small saucepan, bring half-and-half to a low boil over medium-high heat. Add roux, salt, and pepper to half-and-half while whisking. Boil for 2 minutes; stir in spinach and cook 2 more minutes.
4 In a small bowl, combine bread crumbs and Parmesan cheese; set aside.
5 Line the bottom of the pie or cake pan with the oysters and their juice. Sprinkle wine over the