SERVES 2 SCROLL DOWN FOR 4 SERVING MENU

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1 SERVES 2 SCROLL DOWN FOR 4 SERVING MENU Lemon Basil Scallop Stir Fry Pasta with Sausage and Sundried Tomatoes Chicken Marsala Potato Leek Soup Swedish Meatballs SHOPPING LIST Ingredients for the side dishes are in italics. Meat ½ pound sea scallops 2 (5 ounce) boneless, skinless chicken breasts ½ pound Italian turkey sausage Produce 1 lemon 1 head of garlic 3 leeks Fresh basil Parsley Mushrooms (need ½ c) Broccoli florets Sugar snap peas (need ½ c) 1 bunch Swiss Chard (about ½ lb) 8 Yukon Gold potatoes 1 butternut squash Tomato Yellow bell pepper English cucumber Carrots Dairy/Eggs/Juices Grated Parmesan cheese Butter (need 1 T) Swiss cheese, thinly sliced Milk Grains Whole wheat penne (need 4 oz) Angel hair pasta Brown rice Crisp bread (such as Wasa ) Seasonings/Sauces/Baking Needs/Oils/Nuts Salt Freshly ground black pepper White pepper Sugar Flour Olive oil Low sodium soy sauce Canned/jarred goods Reduced sodium chicken stock (need 6 oz) Low sodium vegetable bouillon cubes Lingonberry jam (or substitute cranberry sauce) Other Dried sundried tomatoes (need ¼ c) Marsala wine

2 Lemon Basil Scallop Stir Fry Servings: 2 2 tablespoons low sodium soy sauce Juice of ½ lemon 2 cloves garlic, minced 2 teaspoons sugar tablespoon fresh basil, chopped 2 teaspoons olive oil ½ pound sea scallops 1 cup broccoli florets ½ cup sugar snap peas, trimmed 1. In a small bowl, whisk together soy sauce, lemon juice, garlic, sugar, and basil. 2. Heat olive oil in a wok or large nonstick skillet over medium high heat. Add scallops and stir fry for about 3 minutes, until cooked through. Transfer to a plate. 3. Add broccoli to the wok and stir fry for about 2 minutes. Add sugar snap peas and stirfry for another minute. 4. Add lemon basil sauce to the wok and bring to a boil. Reduce heat to low and add scallops back in. Cook for another minute. 5. Garnish with remaining basil and serve. (For ½ of recipe) 190 calories; 14 g carbohydrate; 22 g protein; 5.5 g fat (1 g sat); 1.5 g fiber; 795 mg sodium. Exchanges: 3 very lean meats; 1 fat; 1.5 vegetables; 0.5 starches. Side suggestions: Brown rice.

3 Pasta with Sausage and Sundried Tomatoes Servings: 2 ¼ cup dried sundried tomatoes, sliced (use scissors to cut into small strips) 4 ounces whole wheat penne (or other pasta) 2 teaspoons olive oil ½ pound Italian turkey sausage, casings removed 2 garlic cloves, thinly sliced ½ cup reduced sodium chicken stock 1 bunch Swiss chard (about ½ pound), washed and stems removed 2 tablespoons grated Parmesan cheese 1. Steam sundried tomatoes in a small amount of boiling water for 5 minutes, or until tender. 2. Bring a large pot of water to boil over high heat. Cook pasta al dente according to package directions, omitting salt and oil. 3. Meanwhile, heat olive oil in a large pot or Dutch oven over medium high heat. Add sausage and cook for 5 minutes, breaking it apart with a fork as it cooks, until evenly browned. Add garlic and cook another minute. 4. Add chicken broth to the skillet. Stir around, scraping any brown bits off the bottom of the pan. Add the Swiss chard, cover and cook for another 2 minutes, until Swiss chard is tender. 5. Reduce heat to low and add in sun dried tomatoes and drained pasta. Stir to combine. Top with Parmesan cheese and serve. (For ½ of recipe) 490 calories; 58 g carbohydrate; 32 g protein; 17.5 g fat (6 g sat); 8.5 g fiber; 1,710* mg sodium. Exchanges: 3 lean meats; 1 fat; 1 vegetable; 3.5 starches. * To reduce sodium, skip the sausage and make it a vegetarian meal. Side suggestions: Roasted butternut squash. Preheat oven to 400 F. Cut a butternut squash in half lengthwise and remove seeds. Place cut side down on a well oiled baking sheet. Roast for minutes, until tender when pierced with a fork.

4 Chicken Marsala Servings: 2 2 (5 ounce) boneless, skinless chicken breasts 1/8 teaspoon salt Dash of freshly ground pepper 2 tablespoons flour 2 teaspoons olive oil ¼ cup Marsala wine ¼ cup chicken stock 2 teaspoons fresh lemon juice ½ cup mushrooms, sliced 1 tablespoon fresh parsley, chopped 1. Pound chicken between 2 pieces of plastic wrap until ¼ inch thick. 2. Combine salt, pepper, and flour on a shallow plate. Add chicken, one piece at a time, and turn to coat. 3. Heat olive oil in a medium skillet over medium high heat. Add chicken breasts and cook for 2 3 minutes on each side, until browned. Remove from skillet and set aside. 4. Reduce heat to medium low. Add wine and stir. Then add stock, lemon juice, and mushrooms. Stir to combine and cook for about 6 8 minutes, until sauce is partially reduced. 5. Add chicken back into the skillet and spoon over sauce. Cover and cook for 4 6 minutes, until chicken is cooked through 6. Place chicken onto plates, spoon over sauce, and top with parsley. (For ½ of recipe) 280 calories; 11 g carbohydrate; 34 g protein; 6.5 g fat (1.5 g sat); 0.5 g fiber; 430 mg sodium. Exchanges: 4 very lean meats; 0.5 starches; 1 fat; 0.5 vegetables. Side suggestions: Angel hair pasta. Cook according to package directions, omitting salt and oil. Toss with olive oil and parsley. Season with freshly ground pepper to taste. Steamed broccoli.

5 Potato Leek Soup Servings: 6 (Save leftovers for lunch.) 1 tablespoon butter 1 tablespoon olive oil 3 leeks, white and light green parts only, chopped and rinsed ½ teaspoon salt Freshly ground pepper to taste 4 medium Yukon Gold potatoes, peeled and diced 4 cups water 4 low sodium vegetable bouillon cubes (*if using regular bouillon cubes use only 2 cubes; if substituting regular broth use 2 cups regular broth and 2 cups water this will help keep the sodium content low) 2 tablespoons chopped parsley 1. Heat butter and olive oil in a large Dutch oven or heavy pot over medium low heat. Add leeks, salt, and freshly ground pepper to taste. Cover and cook for 10 minutes, stirring every now and then and making sure the leeks don t brown. 2. Add the potatoes, water, and bouillon cubes. Turn heat to medium high and bring to a simmer. Reduce heat, cover, and simmer for 20 minutes, or until potatoes are ready. 3. Ladle half of the soup into a blender and puree until smooth. Transfer back to the pan. Stir and season with chopped parsley and freshly ground pepper to taste. (For 1/6 of recipe) 190 calories; 26 g carbohydrate; 2 g protein; 5 g fat (1.5 g sat); 3.5 g fiber; 256 mg sodium. Exchanges: 1.5 starches; 1 vegetable; 1 fat. Side suggestions: Crisp bread with cheese. Top crisp bread (such as Wasa ) with thinly sliced cheese (such as Swiss or Jarlsberg), then add thinly sliced tomatoes, yellow bell peppers, and English cucumbers.

6 Weekend Meal Swedish Meatballs Servings: 4 (These meatballs freeze well in resealable plastic bags and are great to have on hand for a quick dinner.) 1/3 cup oats 1 tablespoon potato flour (can substitute corn starch) 2/3 cup water ½ + 2 teaspoons canola oil 2 tablespoons yellow onion, grated 1 pound 85% lean ground beef 1 teaspoon salt 1 large egg 1/8 teaspoon white pepper (can substitute black pepper) 1. In a large bowl, mix together the oats, potato flour, and water. Let sit for about 10 minutes. 2. Meanwhile, heat ½ teaspoon canola oil in a small nonstick skillet over medium high heat. Add onion and sauté until golden, 3 4 minutes. 3. Add the ground beef and salt to the oat mixture and stir to combine. Then add in the egg, pepper, and sautéed onions and use a wooden spoon or your hands to mix until well combined. 4. Wet hands and form meat mixture into small balls, making sure that they are all about the same size. (Recipe should make anywhere from 30 to 40 meatballs, depending on size). Place meatballs on a wet cutting board. 5. Heat remaining 2 teaspoons of canola oil in a large skillet over medium high heat. Add about 1/3 to ½ of the meatballs. Shake the pan so that they cook evenly while retaining round shape. Once browned on all sides, reduce heat to medium low and continue cooking for another 3 5 minutes, until cooked through. Repeat with remaining meatballs. (For ¼ of recipe) 300 calories; 3 g carbohydrate; 23 g protein; 21 g fat (7.5 g sat); 0.5 g fiber; 675 mg sodium. Exchanges: 3 medium fat meats; 2 fats. Side suggestions: Mashed potatoes. Wash and scrub 4 Yukon Gold potatoes. Quarter and place into a saucepan. Fill with water and then bring to a boil; reduce heat, cover, and simmer for minutes, until potatoes are soft when pierced with a fork. Drain water from saucepan. Mash potatoes slightly with a fork and then add 1 T butter and 2 T milk. Mash a bit further with a potato masher or electric whisk, add more milk if necessary. Season to taste with salt and pepper. Steamed carrots. Lingonberry jam.

7 SERVES 4 SCROLL UP FOR 2 SERVING MENU Lemon Basil Scallop Stir Fry Pasta with Sundried Tomato and Sausage Chicken Marsala Potato Leek Soup Swedish Meatballs SHOPPING LIST Ingredients for the side dishes are in italics. Meat 1 pound sea scallops 4 (5 ounce) boneless, skinless chicken breasts 1 pound Italian turkey sausage Produce 2 lemons 1 head of garlic 3 leeks Fresh basil Parsley Mushrooms (need 1 c) Broccoli florets Sugar snap peas (need 1 c) 2 bunches Swiss Chard (about 1 lb) 12 Yukon Gold potatoes 1 butternut squash Tomato Yellow bell pepper English cucumber Carrots Dairy/Eggs/Juices Grated Parmesan cheese Butter (need 2 T) Swiss cheese, thinly sliced Milk Grains Whole wheat penne (need 8 oz) Angel hair pasta Brown rice Crisp bread (such as Wasa ) Seasonings/Sauces/Baking Needs/Oils/Nuts Salt Freshly ground black pepper White pepper Sugar Flour Olive oil Low sodium soy sauce Canned/jarred goods Reduced sodium chicken stock (need 12 oz) Low sodium vegetable bouillon cubes Lingonberry jam (or substitute cranberry sauce) Other Marsala wine Dried sundried tomatoes (need ½ c)

8 Lemon Basil Scallop Stir Fry Servings: 4 ¼ cup low sodium soy sauce Juice of 1 lemon 4 cloves garlic, minced 4 teaspoons sugar tablespoons fresh basil, chopped 4 teaspoons olive oil 1 pound sea scallops 2 cups broccoli florets 1 cup sugar snap peas, trimmed 1. In a small bowl, whisk together soy sauce, lemon juice, garlic, sugar, and basil. 2. Heat olive oil in a wok or large nonstick skillet over medium high heat. Add scallops and stir fry for about 3 minutes, until cooked through. Transfer to a plate. 3. Add broccoli to the wok and stir fry for about 2 minutes. Add sugar snap peas and stirfry for another minute. 4. Add lemon basil sauce to the wok and bring to a boil. Reduce heat to low and add scallops back in. Cook for another minute. 5. Garnish with remaining basil and serve. (For ¼ of recipe) 190 calories; 14.5 carbohydrate; 22 g protein; 5.5 g fat (1 g sat); 1.5 g fiber; 795 mg sodium. Exchanges: 3 very lean meats; 1 fat; 1.5 vegetables; 0.5 starches. Side suggestions: Brown rice.

9 Pasta with Sausage and Sundried Tomatoes Servings: 4 ½ cup dried sun dried tomatoes, sliced (use scissors to cut into small strips) 8 ounces whole wheat penne (or other pasta) 4 teaspoons olive oil 1 pound hot Italian turkey sausage, casings removed 4 garlic cloves, thinly sliced 1 cup reduced sodium chicken stock 2 bunches Swiss chard (about 1 pound), washed and stems removed ¼ cup Parmesan cheese, grated 1. Steam sun dried tomatoes in a small amount of boiling water for 5 minutes, or until tender. 2. Bring a large pot of water to boil over high heat. Cook pasta al dente according to package directions, omitting salt and oil. 3. Meanwhile, heat olive oil in a large pot or Dutch oven over medium high heat. Add sausage and cook for 5 minutes, breaking it apart with a fork as it cooks, until evenly browned. Add garlic and cook another minute. 4. Add chicken broth to the skillet. Stir around, scraping any brown bits off the bottom of the pan. Add the Swiss chard, cover and cook for another 2 minutes, until Swiss chard is tender. 5. Reduce heat to low and add in sun dried tomatoes and drained pasta. Stir to combine. Top with Parmesan cheese and serve. (For ¼ of recipe) 490 calories; 58 g carbohydrate; 32 g protein; 17.5 g fat (6 g sat); 8.5 g fiber; 1,710 mg sodium*. Exchanges: 3 lean meats; 1 fat; 1 vegetable; 3.5 starches. * To reduce sodium, skip the sausage and make it a vegetarian meal. Side suggestions: Roasted butternut squash. Preheat oven to 400 F. Cut a butternut squash in half lengthwise and remove seeds. Place cut side down on a well oiled baking sheet. Roast for minutes, until tender when pierced with a fork.

10 Chicken Marsala Servings: 4 4 (5 ounce) boneless, skinless chicken breasts ¼ teaspoon salt Dash of freshly ground pepper ¼ cup flour 4 teaspoons olive oil ½ cup Marsala wine ½ cup chicken stock 4 teaspoons fresh lemon juice 1 cup mushrooms, sliced 2 tablespoons fresh parsley, chopped 1. Pound chicken between 2 pieces of plastic wrap until ¼ inch thick. 2. Combine salt, pepper, and flour on a shallow plate. Add chicken, one piece at a time, and turn to coat. 3. Heat olive oil in a medium skillet over medium high heat. Add chicken breasts and cook for 2 3 minutes on each side, until browned. Remove from skillet and set aside. 4. Reduce heat to medium low. Add wine and stir. Then add stock, lemon juice, and mushrooms. Stir to combine and cook for about 6 8 minutes, until sauce is partially reduced. 5. Add chicken back into the skillet and spoon over sauce. Cover and cook for 4 6 minutes, until chicken is cooked through. 6. Place chicken onto plates, spoon over sauce, and top with parsley. (For ¼ of recipe) 280 calories; 11 g carbohydrate; 34 g protein; 6.5 g fat (1.5 g sat); 0.5 g fiber; 430 mg sodium. Exchanges: 4 very lean meats; 0.5 starches; 1 fat; 0.5 vegetables. Side suggestions: Angel hair pasta. Cook according to package directions, omitting salt and oil. Toss with olive oil and parsley. Season with freshly ground pepper to taste. Broccoli.

11 Potato Leek Soup Servings: 6 (Save leftovers for lunch.) 1 tablespoon butter 1 tablespoon olive oil 3 leeks, white and light green parts only, chopped and rinsed ½ teaspoon salt Freshly ground pepper to taste 4 medium Yukon Gold potatoes, peeled and diced 4 cups water 4 low sodium vegetable bouillon cubes (*if using regular bouillon cubes use only 2 cubes; if substituting regular broth use 2 cups regular broth and 2 cups water this will help keep the sodium content low) 2 tablespoons chopped parsley 1. Heat butter and olive oil in a large Dutch oven or heavy pot over medium low heat. Add leeks, salt, and freshly ground pepper to taste. Cover and cook for 10 minutes, stirring every now and then and making sure the leeks don t brown. 2. Add the potatoes, water, and bouillon cubes. Turn heat to medium high and bring to a simmer. Reduce heat, cover, and simmer for 20 minutes, or until potatoes are ready. 3. Ladle half of the soup into a blender and puree until smooth. Transfer back to the pan. Stir and season with chopped parsley and freshly ground pepper to taste. (For 1/6 of recipe) 190 calories; 26 g carbohydrate; 2 g protein; 5 g fat (1.5 g sat); 3.5 g fiber; 256 mg sodium. Exchanges: 1.5 starches; 1 vegetable; 1 fat. Side suggestions: Crisp bread with cheese. Top crisp bread (such as Wasa ) with thinly sliced cheese (such as Swiss or Jarlsberg), then add thinly sliced tomatoes, yellow bell peppers, and English cucumbers.

12 Weekend Meal Swedish Meatballs Servings: 4 1/3 cup oats 1 tablespoon potato flour (can substitute corn starch) 2/3 cup water ½ + 2 teaspoons canola oil 2 tablespoons yellow onion, grated 1 pound 85% lean ground beef 1 teaspoon salt 1 large egg 1/8 teaspoon white pepper (can substitute black pepper) 1. In a large bowl, mix together the oats, potato flour, and water. Let sit for about 10 minutes. 2. Meanwhile, heat ½ teaspoon canola oil in a small nonstick skillet over medium high heat. Add onion and sauté until golden, 3 4 minutes. 3. Add the ground beef and salt to the oat mixture and stir to combine. Then add in the egg, pepper, and sautéed onions and use a wooden spoon or your hands to mix until well combined. 4. Wet hands and form meat mixture into small balls, making sure that they are all about the same size. (Recipe should make anywhere from 30 to 40 meatballs, depending on size). Place meatballs on a wet cutting board. 5. Heat remaining 2 teaspoons of canola oil in a large skillet over medium high heat. Add about 1/3 to ½ of the meatballs. Shake the pan so that they cook evenly while retaining round shape. Once browned on all sides, reduce heat to medium low and continue cooking for another 3 5 minutes, until cooked through. Repeat with remaining meatballs. (For ¼ of recipe) 300 calories; 3 g carbohydrate; 23 g protein; 21 g fat (7.5 g sat); 0.5 g fiber; 675 mg sodium. Exchanges: 3 medium fat meats; 2 fats. Side suggestions: Mashed potatoes. Wash and scrub 8 Yukon Gold potatoes. Quarter and place into a saucepan. Fill with water and then bring to a boil; reduce heat, cover, and simmer for minutes, until potatoes are soft when pierced with a fork. Drain water from saucepan. Mash potatoes slightly with a fork and then add 2 T butter and ¼ c milk. Mash a bit further with a potato masher or electric whisk, add more milk if necessary. Season to taste with salt and pepper. Steamed carrots. Lingonberry jam.