Notes

1 can chili without beans (about 24 ounces)


1 1/2 cups canned refried beans, low-sodium, non-fat


2 cups low-fat Cheddar or Monterey jack cheese, shredded


8 flour tortillas, large size

18 ounces Raw 90% lean ground turkey


1 1/2 cups shredded carrots


3 cups Bok Choy cut into bite size pieces


1/4 cup scallions


2 cloves Fresh garlic, minced


1 teaspoon Fresh ginger, minced


1/4 pound Dry thin whole wheat spaghetti


2 teaspoons Oil, vegetable


6 Taco bowls


1 4/5 ounces Low Sodium Soy Sauce


1/2 teaspoon black pepper

1/2 cup fresh grapefruit juice


1 Alaskan rockfish fillets or any white, firm, fish (skin removed and chopped into bite-sized pieces, 1 to 2 fillets)


10 Alaskan spot prawns or large shrimp (peeled, cleaned, and tails removed, then cut into bite-sized pieces)


6 plum tomatoes (chopped)


1 mango (peeled and chopped)


3/4 cup chopped fresh cilantro leaves


1/2 cup chopped white onion


1/2 cup freshly squeezed lime juice


1/4 cup freshly squeezed lemon juice


1/4 cup freshly squeezed orange juice


1 teaspoon minced jalapeño or serrano chile (optional)


1 teaspoon Kosher salt


8 ounces whole wheat spaghetti, uncooked


1 tablespoon tub margarine


1 tablespoon olive oil


1 1/4 pounds boneless, skinless chicken breast, cut into 3/4-inch pieces


5 green onions, sliced


1 clove large garlic, minced


1/4 cup all-purpose flour


1/4 teaspoon salt


1/8 teaspoon black pepper


1/8 teaspoon cayenne pepper


1 1/3 cups chicken broth


2/3 cup skim milk


2 teaspoons prepared mustard


1/4 cup freshly squeezed lemon juice





for Topping:


1/4 cup chopped almonds


2 tablespoons chopped chives or scallions


1/4 teaspoon paprika (optional)

3 medium yellow potatoes


2 tablespoons olive oil


2 cloves garlic, (minced)


1 small onion, (chopped)


1 medium red bell pepper, (coarsely chopped)


1/2 cup white grape juice


1/2 cup water


1 teaspoon vinegar


12 ounces frozen jumbo shrimp, (peeled and deveined, no-sodium-added)


1 medium fresh zucchini, (cut in small chunks)


1 teaspoon Italian seasoning, (no-sodium)


1/4 teaspoon ground black pepper


1 lemon, (divided)


1/4 cup Parmesan cheese

1/2 pound fish fillets (whitefish, cod or halibut)


1/2 onion, small (sliced)


2 tablespoons lemon juice


1/2 teaspoon canola oil


3/4 teaspoon lemon pepper


1/2 teaspoon dried parsley


dried paprika (optional)

2 ripe mangos (peeled, pitted, and diced)


1 1/2 cups chopped roasted chicken breast


2 green onions (sliced)


2 tablespoons fresh basil (chopped)


1/2 red bell pepper (chopped)


1 1/2 cups shredded Savoy or Napa cabbage


2 medium carrots (grated)


1/3 cup fat-free cream cheese


3 tablespoons natural creamy peanut butter (unsalted)


2 teaspoons low-sodium soy sauce


4 whole-wheat tortillas (8")