Week 2Grocery List
Fresh Produce
Bell pepper, green—1
Carrot—1
Celery—1 head
Cucumbers, large—2
Dill—1 small bunch
Onions, yellow or white, medium—3
Squash, spaghetti, medium—1
Meat, Poultry, & Fish
Catfish fillets, 4 ounces each—4
Chicken breasts, boneless, skinless, 4 ounces each—4
Turkey, ground, lean—1 1/4 pounds
Turkey sausage (kielbasa), lean, smoked, precooked—14 ounces
Grains, Bread, & Pasta
Elbow macaroni, whole-wheat—1 box
Cornflakes—1 small box
Dairy & Cheese
Eggs
Parmesan cheese—2 Tbsp
Sour cream, light—1 small container
Yogurt, plain, fat-free—1 container
Canned Goods & Sauces
Beans, kidney, 15.5-ounce cans—2
Broth, chicken, reduced-sodium, fat-free, 14.5-ounce can—1
Tomatoes, diced, no-salt-added, 14.5-ounce cans—4
Staples, Seasonings, & Baking Needs
Bay leaves
Black pepper, ground
Cayenne pepper
Chili powder
Cumin
Flour, all-purpose
Garlic powder
Garlic salt
Nonstick cooking spray
Olive oil
Onion salt
Paprika
Salt
Sugar substitute
Vinegar, white wine
Miscellaneous
Chili seasoning packet, 1.25-ounce—1
Lentils, dried—1 bag
Pecans—1 small can
Makes: 4 servingsServing Size: 1 filletPrep Time: 5 minutes
2 Tbsp paprika
1 tsp cayenne pepper
1 Tbsp chili powder
1 tsp cumin
1/2 tsp salt (optional)
1/2 tsp ground black pepper
4 4-ounce catfish fillets
nonstick cooking spray
1 In a small bowl, combine the first six ingredients and stir well.
2 Rub one side of each fillet well with spice mixture.
3 Coat a large nonstick skillet with cooking spray. Over medium-high heat, place each fillet spice side down and cook for 3 minutes on each side or until fish is done.
Exchanges/Choices 3 Lean Meat • 1/2 Fat
Calories 165 Calories from Fat 70 Total Fat 8.0g Saturated Fat 1.8g Trans Fat 0.1g Cholesterol 65mg Sodium 145mg Potassium 500mg Total Carbohydrate 3g Dietary Fiber 2g Sugars 1g Protein 20g Phosphorus 270mg
Chef’s Tip
If you prefer this dish less spicy, reduce the cayenne pepper to 1/2–3/4 tsp. Quinoa and broccoli make excellent side dishes for this entrée.
Makes: 9 servingsServing Size: 1 cupPrep Time: 15 minutes
1 1/4 pounds lean ground turkey
nonstick cooking spray
1 green bell pepper, finely diced
1 small onion, finely diced
2 14.5-ounce cans no-salt-added diced tomatoes
2 15.5-ounce cans kidney beans, undrained
1 1.25-ounce chili seasoning packet
1 In a large soup pot, cook turkey over medium-high heat until brown. Remove turkey from pot and drain fat.
2 Spray pot with cooking spray and sauté green pepper and onion for 3–4 minutes.
3 Add cooked turkey back to pot with the remaining ingredients. Bring to a boil, cover, and simmer 10 minutes. Reserve 4 cups chili for Chili Mac recipe (next recipe).
Exchanges/Choices 1 Starch • 1 Vegetable • 2 Lean Meat
Calories 215 Calories from Fat 55 Total Fat 6.0g Saturated Fat 1.6g Trans Fat 0.1g Cholesterol 50mg Sodium 580mg Potassium 605mg Total Carbohydrate 22g Dietary Fiber 7g Sugars 5g Protein 19g Phosphorus 250mg
Dietitian’s Tip
This recipe not only tastes good, but also has great nutritional value. The meat and beans provide iron, and the vitamin C in the tomatoes helps your body absorb the iron.
Makes: 4 servingsServing Size: 1 cup chili and 1/3 cup pastaPrep Time: 10 minutes
4
