Smart Shopping List.........Do you cook the same thing...

[Guest guest]

Do you find yourself eating the same old meals over and over because

you can't figure out what else to make — quickly? Or ordering

takeout more often that you (or your wallet) would like? Shopping

for the right foods can get you out of this rut. Check out our list

of pantry staples, then try the 13 quick meal ideas that follow. The

most you'll have to do is boil water!

Smart Shopping List

Whole-grain breads and whole-wheat pita; whole grains (including

whole-wheat couscous), whole-wheat tortillas; prepared pizza crust

(e.g., Boboli).

Canned beans and chickpeas.

Canned tomatoes; jarred tomato sauce.

Vegetables (fresh, canned, jarred): red and green lettuce, tomatoes,

celery, bell peppers, watercress, red onion, garlic, shredded

coleslaw mix, jarred beets, roasted red peppers, pickled jalapeños

and canned water chestnuts.

Fruit (fresh or frozen/canned in its own juice), including lemons

and limes.

Pre-cooked chicken, turkey breast, roast beef and pork tenderloin.

Canned salmon and tuna.

Reduced-fat or fat-free cheese, including Parmesan, Swiss and blue

cheese, and fat-free sour cream.

Dried fruit.

Nuts, including almonds and walnuts.

Fresh herbs, including cilantro.

Dried herbs/spices: oregano, thyme, curry, chili powder, cumin.

Fat-free mayonnaise.

Mango chutney.

Prepared salsa.

Gourmet mustard.

Barbecue sauce.

Hoisin sauce.

Tahini (sesame-seed paste)

Light coconut milk.

Baked corn chips (e.g., Baked Tostitos).

13 Quick Dishes

Now that you have your pantry stocked, here are just a few of the

delicious dishes you can toss together — no recipe required!

Chicken Salad: Combine pre-cooked chicken breast, diced roasted red

peppers, fat-free mayonnaise and gourmet mustard; spoon mixture into

whole-wheat pita.

Hummus: Purée together chickpeas, tahini, garlic and lemon juice;

serve with baked corn chips or whole-wheat pita wedges.

Tomato Pie: Top prepared pizza crust with garden-style pasta sauce,

reduced-fat Parmesan cheese and oregano.

Royal Rueben: Make coleslaw (combine shredded cabbage/carrot mix and

fat-free mayo); place slaw on whole-grain bread; top with lean roast

beef and reduced-fat Swiss cheese.

Spicy Salmon: Combine canned salmon, diced pickled jalapeños,

gourmet mustard and fat-free mayo.

Asian Chicken: Coat cubed, pre-cooked chicken breast with hoisin

sauce; toss with water chestnuts and chopped celery.

Chicken Fajitas: Top whole-wheat tortillas with slices of pre-cooked

chicken breast, green bell peppers and red onion; serve with fat-

free sour cream and salsa.

Moroccan Couscous: Add boiling water to whole-wheat couscous; let

stand 5 minutes. Add chopped mixed dried fruit, ground cumin and

sliced almonds.

Turkey Wrap: Spread gourmet mustard on a whole-wheat tortilla; top

with smoked turkey breast, reduced-fat cheese, shredded lettuce and

sliced tomato; roll up.

Mexican Beans: Combine three-bean varieties (black, white, pink),

canned tomatoes, diced yellow bell pepper, chopped fresh cilantro

and chili powder.

Chicken-Chutney Sandwich: Spread chutney on whole-grain bread; top

with slices of pre-cooked chicken breast and red lettuce.

Thai Fruit: Combine fresh and/or canned fruit (such as pineapple,

mango, melon, grapes, papaya), sliced almonds and light coconut milk.

Barbecued Pulled Pork: Combine shredded, cooked pork and barbecue

sauce; serve on whole-grain bread.

Marilyn

Moderator for

Diabetic_Recipes

dnevessr@...

Opinions expressed are solely

my own and should not be

mistaken for

Professional advice.