Day 1
Day 2
Spice-Rubbed Pork Chops Roasted Parmesan Zucchini
Day 3
Chicken, Mango, and Black Bean Lettuce Wraps
Day 4
Alfredo Orange Roughy and Rice
Day 5
Cream of Broccoli Soup Cheesy Breadsticks
March Week 1
Grocery List
Fresh Produce
Bell pepper, green, large—1
Bell pepper, red, large—1
Broccoli—2–3 heads
Garlic—2 cloves
Lettuce, butter (Bibb)—1 head
Lettuce, romaine—1 head
Mango—1
Onion, red, medium—1
Onion, red, small—1
Pepper, jalapeño, medium—1
Tomatoes—2
Zucchini, large—2
Meat, Poultry, & Fish
Chicken breasts, boneless, skinless—2 pounds
Orange roughy fillets, 4 ounces each—4
Pork chops, bone-in, 5 ounces each—4
Turkey bacon—5 slices
Grains, Bread, & Pasta
Breadsticks, refrigerated, ready-made in a can (12 breadsticks)—1 can
Rice, brown—1 small bag
Dairy & Cheese
Cheese, cheddar, reduced-fat, shredded—1/2 cup
Cheese, Parmesan—small block
Half-and-half, fat-free—1 pint + 1 cup
Canned Goods & Sauces
Barbecue sauce—1/4 cup
Beans, black, 15-ounce can—1
Broth, chicken, fat-free, low-sodium, 14.5-ounce cans—3
Salad dressing, Ranch, fat-free—1/2 cup
Staples, Seasonings, & Baking Needs
Black pepper, ground
Cayenne pepper
Chili powder
Cornstarch
Garlic salt
Nonstick cooking spray
Paprika
Oil, olive
Oregano
Salt
Splenda Sugar Blend
Vinegar, red wine
Miscellaneous
Wine, white, dry
Makes: 5 servingsServing Size: 2 cupsPrep Time: 20 minutes
nonstick cooking spray
1 pound boneless, skinless chicken breasts
1/4 cup barbeque sauce
5 slices turkey bacon, cooked crisp, chopped
4 cups chopped red cabbage
4 cups chopped romaine lettuce
1/2 medium red onion (or 1 small), small dice
1 large green bell pepper, small dice
2 tomatoes, seeded and small dice
1/2 tsp salt (optional)
1/2 tsp ground black pepper
1/2 cup fat-free Ranch salad dressing
1 Preheat oven to 375°F.
2 Coat a baking sheet with cooking spray. Line the sheet with chicken breast and brush each generously with barbeque sauce. Bake for 30 minutes or until internal temperature of chicken is 165°F. Set aside to cool.
3 In a large salad bowl, toss together bacon, cabbage, lettuce, onion, bell pepper, tomatoes, salt, and pepper.
4 Once chicken is cool, chop into small pieces and toss with the salad ingredients.
5 Pour dressing over salad and toss gently to coat.
Exchanges/Choices 1 Carbohydrate • 2 Vegetable • 2 Lean Meat
Calories 215 Calories from Fat 45
Total Fat 5.0g Saturated Fat 1.3g Trans Fat 0.0g Cholesterol 50mg Sodium 595mg Potassium 685mg Total Carbohydrate 24g Dietary Fiber 4g Sugars 11g Protein 20g Phosphorus 235mg
Chef’s Tip
If you want to eat this salad over a couple of days, leave the dressing off and keep in an airtight container. Dress the salad as needed. This recipe works great with leftover chicken from the grill!
Makes: 4 servingsServing Size: 1 pork chopPrep Time: 5 minutes
1 Tbsp dried oregano
2 Tbsp paprika
1 tsp cayenne pepper
1 tsp chili powder
1/2 tsp salt (optional)
1/2 tsp ground black pepper
4 5-ounce bone-in pork chops
nonstick cooking spray
1 In a small bowl, combine the first six ingredients and stir well.
2 Rub one side of each pork chop well with spice mixture.
3 Coat a large nonstick skillet with cooking spray. Over medium-high heat, place each chop spice side down and cook for four minutes on each side or until done.
Exchanges/Choices 3 Lean Meat
Calories 155 Calories from Fat 55
Total Fat 6.0g Saturated Fat 2.3g Trans Fat 0.0g Cholesterol 60mg Sodium 50mg Potassium 365mg Total Carbohydrate 3g Dietary Fiber 2g Sugars 0g Protein 21g Phosphorus 140mg
Chef’s Tip
To make these pork chops even spicier, add 1/2 tsp crushed red pepper flakes to the rub.