Other Necessities (List Your Own Here)

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1 The Six O Clock Scramble,Fall Week (numbers to right of ingredient): ) Maple Dijon Baked Chicken 2) Salmon in a Foil Packet 3) Farfalle with Mushrooms and Peas 4) Cheese Quesadilla with Lime Pesto 5) Greek Pita Pizza cup dijon mustard ¼ cup white wine 2 tbsp peanut or vegetable oil 2 3 tsp chopped garlic (about 6 2,3 cloves) 2 tbsp soy sauce 2 5 tbsp olive oil 3,4,5 ¾ cup parmesan cheese,3 tbsp butter (optional ¼ cup milk (optional tsp dried tarragon or sage to paprika taste ½ tsp kosher salt (or ¼ tsp table 3 salt) 2 tsp dried oregano (or use -2 tbsp fresh oregano or basil) 5 pkg split chicken breasts (bone in) and pkg thighs (bone in), about 8-0 piece total ½ lbs salmon fillet 2 2 cups sliced or shredded cooked chicken or steak (optional) 4 pkg frozen peas, (optional oz feta cheese, crumbled 5 2 tbsp pesto sauce (store bought or homemade: see 4 p. 24) ½ shredded Monterey Jack cheese 4 cups 8 soft-taco sized whole wheat or flour tortillas 4 cup slivered carrots (about 2 carrots) 2 red or green bell pepper or zucchini 2 2 lbs assorted sliced mushrooms (such as 3 shiitakes, buttons, or criminis) tsp fresh or dried thyme 3 yellow onion (preferably sweet 4 lime 4 small fresh ginger 2 chunk 3 ripe plum or Roma tomatoes 5 bag spinach (optional 5 strawberries (optional 5 green beans (optional corn on the cob (optional 4 spaetzle or gnocchi (optional white or brown rice (optional 2 cup apricot jam cup maple syrup or honey (or any combination of the two) can diced pineapple (optional 2 pkg farfalle or other pasta 3 (6 ½ cup chicken or vegetable broth 3 pkg whole wheat rolls 3 4 medium-sized pita breads 5 tbsp rice vinegar 2 tbsp hoisin sauce 2 cup salsa (for serving) 4 The Six O Clock Scramble Cookbook s

2 The Six O Clock Scramble,Fall Week 2 ) Spinach Noodle and Cheese Bake 2) Orange and Lemon Flounder 3) Cincinnati Chili 4) Grilled Polenta with Fresh Tomatoes and Basil 5) VLTs (or BLTs) 2 ½ tsp minced garlic (about 5 cloves),4 ¼ cup flour ¼ cup bread crumbs ¼ cup olive oil 4 2 tbsp butter or margarine 2 ½ nonfat or low-fat milk cups ¼ cup mayonnaise 5 tbsp honey 2 2 tsp sugar 3 ½ tsp dried basil or tbsp fresh ½ tsp dried oregano or ½ tsp fresh ¾ tsp salt 2,4 2 tbsp chili powder 3 tsp cinnamon 3 ½ tsp ground cloves 3 tsp garlic powder 3 ¼ tsp pepper 4 ½ lbs flounder fillet 2 ½ - 2 lbs lean ground beef, chicken, or 3 box (5.25 vegetarian ground "meat" Morningstar Farms Veggie Breakfast Bacon Strips (or bacon of your choice) pkg (0 frozen chopped spinach 2 cups shredded Parmesan cheese,4 large onion,3 pkg baby carrots (optional 2 oranges (optional 2, 4 lemon 2 broccolini (baby broccoli), (optional 2 handful seedless purple grapes (optional 2 head iceberg lettuce 5 bunch fresh basil leaves 4 head lettuce (optional tomatoes 4, 5 pkg (6 mostaccioli or penne noodles can (5 diced tomatoes with Italian seasoning ¼ cup walnuts (optional 4 can (28 whole tomatoes 3 2 cans (6 oz red kidney beans (use variety without 3 each) added sugar, if possible) cornbread mix (optional 3 roll (24 plain prepared polenta 4 6 slices wheat bread 5 can (4 chicken broth (optional 2 colorful toothpicks 5 bulgur wheat (optional 2 potato chips (or make your own with 2 potatoes, peanut or veg oil, salt & rosemary) (optional 5 5 The Six O Clock Scramble Cookbook s

3 The Six O Clock Scramble,Fall Week 3 ) Ginger Chicken 2) Roasted Halibut with Caramelized Onions 3) Whole Wheat Turkey Coleslaw Wraps 4) Mexican Cornbread Casserole 5) Thai Noodle Salad with Roast Beef ½ lbs lb whole chicken (plus more pieces, if desired), cut up halibut fillets sliced turkey (or use meatless deli tbsp olive oil,2,4 ¼ cup soy sauce 2 tbsp sherry tbsp Dijon mustard 2 3 tbsp balsamic vinegar 2,3 3 tbsp mayonnaise 2,3 tbsp ketchup 3 tbsp sesame oil 5 4 tbsp butter 4 4 eggs 4 3 tbsp honey,2 2 tsp minced garlic (about 4 cloves) (optional 2,4 ¼ cup grated parmesan cheese 2 (optional 2 tbsp sugar 3,4-2 curry powder tbsp tsp salt 2,4 slices) 8 oz sliced deli roast beef (or use cooked chicken or extra-firm tofu) 8 oz shredded Cheddar cheese 4 2 cups (6 low-fat sour cream 4 6 whole wheat wraps (or use large flour 3 tortillas) egg rolls (optional 5 frozen peas (optional small chunk fresh ginger 8 oz sliced mushrooms 4 scallions asparagus (optional 4 red onion 2 bag (2 dry broccoli slaw or cabbage coleslaw 3 ½ cups snow peas 5 cup matchstick carrots (you can buy them 5 precut) lime 5 ¼ cup chopped fresh cilantro 5 small head romaine lettuce 5 head swiss chard (optional 2 can (4 chicken broth ½ cup high-quality teriyaki sauce, such as Soy 5 Vey cup yellow cornmeal 4 2 tbsp mango chutney (or use apricot jam) rice (optional baguette (optional 2 can (5 unsweetened corn kernels 4 can (5 white kidney or cannellini beans 4 pkg (3.75 bean thread or cellophane noodles 5 cup mild salsa 4 5 The Six O Clock Scramble Cookbook s

4 The Six O Clock Scramble,Fall Week 4 ) Spanish Rice with Ground Beef or Turkey 2) Tilapia Topped with Warm Cherry Tomatoes and Olives 3) Crispy Rolled Tortillas with Black Bean Filling 4) Penne Pesto with Baby Spinach 5) Roasted Sweet Potato and Apple Soup 5 tbsp olive oil,2,4 ½ dry white or quickcooking cups brown rice ¼ cup parmesan cheese 2,4 4 cloves garlic 3,4,5 2 tbsp vegetable oil 5 ¼ cup butter or vinaigrette dressing (for dipping) (optional tsp honey (optional 2 2 tbsp chili powder,3 tsp salt,2,4,5 tsp black pepper,2,4,5 ½ tsp cumin 3 lb lean ground beef, turkey, or vegetarian gound meat - ½ lb tilapia fillets 2 cup yogurt, sour cream, goat cheese (opt.) 5 cup shredded Cheddar cheese 3 cup low-fat sour cream 3, 5 /2 cup pesto sauce 4 ¼ cup feta cheese (optional 2 pkg (2) soft-taco-sized flour tortillas 3 2 () large onion, () medium onion,5 green bell pepper pint cherry tomatoes 2 bunch fresh parsley 2 lemon 2 6 scallions 3 2 tomatoes oz prewashed baby spinach 4 2 medium sweet potatoes 5 apple 5 artichokes (optional 3 cucumbers (optional 2 5 fresh mint leaves (optional 2 cantaloupe (optional 4 head lettuce (optional 5 avocado (optional 5 orange (optional 5 can (28 tomatoes (whole or crushed) ½ cup pitted Kalamata olives 2 can (6 black beans 3 can (4 vegetarian refried beans cups chicken or vegetable broth 5 cup salsa 3 2 tbsp capers 4 pkg (6 penne noodles 4 corn kernels (optional 3 2 loaves bread (optional 2,4,5 tortilla chips (optional 3 The Six O Clock Scramble Cookbook s

5 The Six O Clock Scramble,Fall Week 5 ) Grilled Teriyaki Chicken Tenderloins 2) Tortilla Casserole 3) Sauteed Shrimp with Tomatoes and Lemon 4) Spinach Manicotti 5) Broccoli-Leek Soup with Lemon-Chive Cream ¼ cup soy sauce 3 tsp minced/chopped garlic (6 cloves),3,4 tbsp sugar ½ cup low-fat milk 2 5 tbsp olive oil 2,3,4,5 /3 Parmasan cheese 4,5 cup tbsp butter 5 egg 4 rice (optional,3 tsp vanilla ½ tsp ground ginger or tsp minced fresh ginger ½ tsp salt 3,5 ½ tsp pepper 2,5 ¼ tsp kosher salt (optional 2 ½ lbs chicken tenderloins lb medium shrimp, peeled and deveined 3 cup shredded Cheddar cheese 2 pkg (0 frozen chopped spinach 4 cont. (6 low-fat cottage cheese 4 ½ cup shredded mozzarella cheese 4 ½ cup sour cream 5 pkg (6) soft-taco-sized flour tortillas cloves garlic,3,4,5 pint grape or cherry tomatoes 3 2 tbsp fresh parsley 3 lemon 3,5 small onion 4 pkg (8 sliced mushrooms 4 2 medium leeks 5 2 ½ lbs broccoli 3,5 bunch chives or scallions 5 asparagus (optional green beans (optional 2 sweet potatoes (optional 5 kiwis (optional 4 mangoes (optional 4 ¼ cup rice vinegar ¼ cup rice wine can (5 pinto or black beans 2 can ( condensed tomato soup 2 can ( corn kernels (unsweetened, if 2 possible) cup mild salsa 2 5 cups chicken broth 5 2 tbsp capers 3 pkg (2-4) manicotti noodles 4 jar (26 tomato-and-basil flavored pasta 4 sauce loaf whole wheat bread (optional 5 The Six O Clock Scramble Cookbook s

6 The Six O Clock Scramble,Fall Week 6 ) One-Pot Chicken and Vegetable Stew 2) Red Beans and Rice 3) Linguine with Shrimp and Feta Cheese 4) Broccoli, Sausage, and Cheddar Quiche ½ lb 5) Salmon Burgers pkg (2-3 lbs) bone-in or boneless chicken thighs lb medium shrimp, peeled & deveined 3 precooked chicken sausage (or use meatless) any variety 4 5 tbsp olive oil,2,3,4 4 tsp minced/chopped garlic (8,2,3 cloves) cup cooked rice (about cup 2 dry) ½ cup dry white wine 3 cup nonfat or low-fat milk 4 ½ bread crumbs,5 cups ¼ cup mayonnaise 5 tbsp Worcertershire sauce 5 tbsp vegetable oil 5 2 tbsp butter (optional tbsp parmesan cheese (optional tbsp chili powder -2 tbsp cumin 2 ¼ tsp cayenne pepper (opt.) 2 ¾ tsp dried oregano or tbsp fresh 3 ¾ tsp salt 3,4 ¼ tsp red pepper flakes 3 ¼ tsp mustard powder 4 tsp pepper 4 for serving plain yogurt or sour cream (optional) 2 ¾ cup feta cheese 3 pkg (0 frozen chopped broccoli 4 9-inch pie crust 4 5 eggs 4,5 ½ cup shredded Cheddar cheese 4 guacamole (optional 2 pkg peas (opitonal 5 6 flour or whole wheat tortillas (optional) 2 2 () medium, () small onion,2 2 large carrots large white potato bag (6-9 baby spinach green bell pepper 2 3 cups (about 3/4 lb) plum tomatoes 3 head of cauliflower (optional tbsp parsley (optional cucumbers (optional 3 baby carrots (optional 3 oranges (optional 4 bananas (optional 4 grapes (optional oz boneless, skinless canned salmon (or 5 substitute with canned chunk light tuna) ½ cup quinoa (use white rice if you can't find quinoa at your market) can (5 chicken broth can (28 crushed tomatoes can (5 kidney beans (preferably without sugar) 2 can (5 Italian-style stewed tomatoes 2 for serving +opt. s/d salsa 2 pkg (6 linguine 3 loaf bread (optional tortilla chips (optional 2 biscuits (optional 4 rice pilaf (optional 5 salad dressing fro dipping veggies (optional 3 The Six O Clock Scramble Cookbook s

7 The Six O Clock Scramble,Fall Week 7 ) Cornmeal-Crusted Catfish 2) Indian Spiced Lentils with Rice ½-2 lbs (about 2-3) catfish fillets 3) Chinese Noodles with Greens 4) Vegetarian Tacos 5) Goddess Chicken ¼ - ½ lb bag cooked spicy sausage (optional) (2 vegetarian ground "meat" (or use turkey or beef) tbsp milk ½ cup yellow cornmeal 2 tbsp vegetable oil or butter cup olive oil 2,4 ½ cup raisins 2 cup soy sauce 3,4 2 tbsp honey 3 2 tbsp sesame oil 3 2 tsp cornstarch 3 2 ½ tsp chopped/minced garlic 3,4 (about 5 cloves) tbsp balsamic vinegar 4 tsp sugar 4 egg 2 tbsp Old Bay seasoning 2 tsp curry powder 2 2 bay leaves 2 tsp salt 2 tsp chili powder 4 ½ tsp cumin 4 ½ tsp kosher salt (optional ¼ tsp pepper (optional 2-2 ½ lbs boneless, skinless chicken breasts (about 4-6 chicken breasts) cup plain yogurt 2 cup sour cream (optional) 4 cup shredded cheddar cheese (optional) 4 egg rolls (optional 3 2 () large, () medium onion 2,4 4 scallions 3 tbsp minced ginger oz bok choy leaves or baby spinach 3 2 medium red bell peppers 2,4 tomato (optional) 4 Iceburg lettuce (optional) 4 lemon (optional lb baby carrots (optional bag spinach (optional 2 cup shredded carrots (optional 2 avocado (optional 2 lime (optional 3 fruit for fruit salad (optional 4 grapes (optional 5 cup dried green lentils 2 6 oz lo mein noodles (or substitute linguine) 3 2 tbsp rice vinegar 3 can (6 tomato paste 4 can (28 crushed tomatoes 4 pkg (8) taco shells, tortillas, or pita pockets 4 cup salsa (optional) 4 can (5 artichoke hearts 5 bag (3 sundried tomatoes 5 ¾ cup Annie's Naturals Goddess Dressing (or 5 use any creamy Italian or Caesar dressing) ½ cup chicken broth 5 couscous 5 pkg brown rice 2 5 The Six O Clock Scramble Cookbook s

8 The Six O Clock Scramble,Fall Week 8 ) Chicken Dijon 2) Corn and Wild Rice Soup 3) Pan-Seared Pork Loins with Green Beans 4) Not-Your-Mother's Tuna Casserole 5) Southwestern-Style Stuffed Potatoes 4 0 oz -½ lbs boneless, skinless chicken breast halves precooked smoked turkey or vegetarian sausage (optional) boneless pork loins or turkey cutlets 2 3 ½ cup bread crumbs,4 ½ cup flour,3 3 tbsp Dijon mustard tbsp honey 3 tbsp butter,3 2 tbsp vegetable oil 2 2 tbsp olive oil 3,4 tsp chopped garlic (about 2 3 cloves) 0 oz low-fat milk 4 ½ tsp paprika ½ tsp salt, 3 tsp pepper 7 cups (2 ½ lbs) frozen corn kernels (opt. for # 4) 2,4 ¾ cup half and half 2 lb frozen cut green beans 3 cup frozen broccoli (optional) 4 2 ½ cups reduced-fat shredded Cheddar cheese 4,5 ½ cup nonfat buttermilk 5 cup reduced-fat sour cream or plain yogurt 5 goat cheese (optional 3 2 cups peas,4 4 carrots 2,5 3 medium onions 2,4 lemon 3 medium red or green bell pepper 4 tomato (optional) 4 zucchini (optional) 4 cup peas (optional),4 4 large baking potatoes 5 ¼ cup scallions (optional) 5 head lettuce (optional 2 pear (optional 2 bag baby spinach (optional 5 red onion (optional 5 2 cups chicken broth 2 ¼ cups uncooked wild rice 2 tbsp capers (optional) 3 8 oz egg noodles, penne, spiral-shaped pasta 4 can chunk light tuna packed in water 4 (6 can black beans or kidney beans 4 (5 can condensed tomato soup 4 (0 jar mild salsa 4,5 roasted red pepper (optional) 4 corn muffin mix (optional bread sticks (optional 2 pecans (optional 2 rice pilaf (optional 3 tortilla chips (optional 4 The Six O Clock Scramble Cookbook s

9 The Six O Clock Scramble,Fall Week 9 ) Rosemary Chicken with Artichokes 2) Grilled Halibut in Soy-Ginger Marinade 3) Sesame Noodles with Peas 4) Baked Huevos Rancheros Casserole 5) Chickpea-Tomato Stew 2-3 lbs ½-2 lbs boneless, skinless chicken breast halves halibut fillets (or use thick white fish or salmon) 2 5 tbsp olive oil,2, 5 ½ cup soy sauce 2,3 3 tbsp brown sugar 2,3 ½ tsp minced garlic (about clove) 2 ¼ cup sesame oil 3 2 tbsp balsamic vinegar 3 ¼ tsp ground ginger (or ¾ tsp 2 minced fresh ginger) ½ tsp dry mustard 2 ½ cup sesame seeds 3 2 tsp curry powder 5 tsp cumin 5 salt (to taste) (optional 2 pepper (to taste) (optional 2 2 cups frozen peas (or use lb broccoli florets, fresh 3 or frozen) 2 cups shredded Monterey Jack cheese 4 4 large eggs 4 2 cups nonfat buttermilk 4 cup sour cream (optional) 5 pkg small corn tortillas 4 (2) blue cheese (optional 3 2 tbsp fresh or dried rosemary lemon,2 tbsp minced ginger (optional) 3 3 shallots (or substitute ½ onion and 2 cloves 5 garlic) handful fresh mint and/or fresh oregano (optional) 5 asparagus (optional zucchini (optional 2 bag mixed greens (optional 3 apple (optional 3 corn on the cob (optional 4 fruit for fruit salad (optional 4 2 cans artichoke hearts (4 2 tbsp hot chili sesame oil (or use more sesame oil) 3 pkg (6 linguine 3 cup prepared pasta sauce or tomato sauce 5 2 cans (4 mild chopped green chilies 4 oz ea.) can (5 chickpeas (also called garbanzos) 5 can (4 diced tomatoes 5 ½ pita bread (optional 5 couscous (optional,5 Italian bread (optional 2 ¼ cup slivered almonds (optional 3 salsa (optional 4 couscous or rice (optional 5 The Six O Clock Scramble Cookbook s

10 The Six O Clock Scramble,Fall Week 0 ) Cranberry Chicken 2) Salmon Toppped with Slivered Lemon 3) Butterfly Pasta sauce with Cannellini Beans 4) Grilled Steak and Portobello Mushroom Sandwiches 5) Couscous and Savory Vegetable Casserole with Feta 4 - ½ lbs - ½ lbs ( ½-2 lbs) boneless, skinless chicken breast halves salmon fillets boneless steak store bought roast chicken (optional ¾ cup olive oil,2,3,4,5 2 tbsp Dijon mustard ¼ cup orange juice 3 ½ tsp minced garlic (about 7 3,4,5 cloves) ¼ cup grated Parmesan cheese 3 cup balsamic vinegar 4 milk (optional tbsp butter or margarine (optional ½ tsp kosher salt 2 tsp pepper 2,3,4,5 tsp salt 3,4 ½ - tsp chili powder tbsp herbed or plain goat cheese (chevre) 4 cup feta cheese 5 cup sour cream (to taste) 4 large lemon 2 tbsp fresh dill (optional) 2 bunch fresh basil portobello mushroom caps 4 (6-8 lb sliced mushrooms 5 8 oz cherry tomatoes 5 green beans (optional head lettuce (optional 2 cantaloupe (optional 3 potatoes (optional 4-2 mangoes (optional 5-2 kiwis (optional 5-2 apples (optional 5 can (5 whole cranberry sauce ¼ cup dried cranberries (optional) ¼ cup sliced or slivered almonds (optional) large can diced tomatoes 3 (28 2 cans cannellini beans (or use white beans) 3 (5 oz ea) pkg (6 farfalle (butterfly) pasta 3 pkg (4) whole wheat buns 4 can (5 artichoke hearts in water 5 box (8.8 Israeli couscous ( or use 8-0 oz regular 5 couscous or orzo) cup chicken or vegetable broth 5 couscous (optional stuffing mix (optional wild rice (optional 2 ¼ cup pecans (optional 2 ¼ cup dried cherries (optional 2 ¼ cup vinaigrette dressing (optional 2 rolls (optional 3 The Six O Clock Scramble Cookbook s

11 The Six O Clock Scramble,Fall Week ) Crunchy Chicken Fingers 2) Asian Pasta Salad with Ginger-Soy Dressing 3) Sweet Potato Burritos 4) Butternut Squash Soup 5) Baked Stuffed Rainbow Trout or Salmon 2 pkgs ½ cake (8 (about 2 lbs) chicken tenderloins (or use boneless, skinless chicken breasts) 2 tbsp dijon mustard,3 7 tbsp soy sauce 2,3 2 tsp- tbsp sugar (superfine if you have it) 2 tbsp sesame oil 2 2 tbsp butter or olive oil 2,4,5 3 tbsp butter 2,4 tbsp honey 4 ¼ cup white wine 5 ½ cup bread crumbs 5 ¼ cup grated Parmesan cheese 5 ½ tsp chopped/minced garlic (about 3 cloves) 4,5 ¾ tsp salt,4 ¼ tsp pepper tsp black or white sesame seeds 2 2 tbsp chili powder 3 tsp cumin 3 ¼ tsp cinnamon 4 ¼ tsp ground ginger 4 4 (½ lb ea.) extra-firm tofu, or ½ cups cooked chicken 2 whole boned trout or whole small salmon 5 4 oz reduced-fat sour cream, 3 2 cups shredded Cheddar cheese 3 pkg soft-taco-sized (8-in) flour or whole wheat 3 tortillas Gorgonzola cheese (optional 4 guacomole (optional 3 lime 2 tsp fresh minced ginger, or tsp ground ginger 2 2 cups carrots (matchstick cut) 2 4 scallions (¼ cup) 2 3 medium sweet potatoes 3 medium butternut squash 4 large onion 4 2 celery stalks 4 4 oz sliced mushrooms 5 /4 cup fresh parsley or cilantro 5 lemon or lime 5 green beans (optional,2 snap peas (optional 2 head head lettuce (optional 4 apple (optional 4 broccoli (optional 5 2 cups dry stuffing mix (either herb-seasoned or cornbread) pkg (6 pasta sprials (whole wheat or regular) 2 can (5 kidney beans (preferably unsweetened) 3 2 cups chicken or vegetable broth 4 wild rice (optional 5 salsa (optional 3 tortilla chips (optional 3 loaf bread (optional 4 The Six O Clock Scramble Cookbook s

12 The Six O Clock Scramble,Fall Week 2 ) Baked Turkey Chimichangas 2) Fettucine with Melted Brie and Tomatoes 3) Seared Salmon with Lime Butter 4) Black Bean Soup 5) Zucchini Frittata with Red Peppers and Basil 2 ½ tsp minced garlic (about 5 cloves) 2,4 6 tbsp olive oil 2,3,4 tbsp butter 3 ½ cup red wine (optional) 4 Tabasco sauce 4 cup flour 5 3 eggs 5 tsp kosher salt 3 tbsp chili powder 4 ¼ tsp garlic powder 5 ½ tsp salt 5 ¼ tsp pepper (optional 3 lb ground turkey ½ lbs salmon fillets 3 supermarket roast chicken (optional 5 cup shredded Monterey Jack cheese 2 cups fat-free sour cream,4 2 cups guacomole (optional) ½ lb Brie cheese 2 cups shredded part-skim mozzarella cheese 4,5 cup shredded Swiss cheese 5 pkg (0-2) large flour or whole wheat tortillas 4 large ripe tomatoes, or 2 cans (5 oz ea) 2 diced tomatoes large fresh basil leaves 2,5 bunch lime 3 2 onion 2,4 3 medium zucchini 2, 5 red bell pepper 5 asparagus (optional 3 sweet potatoes (optional 4 bag mixed greens (optional 5 can (5 vegetarian refried beans jar mild salsa can (5 unsweetened corn kernels 2 cups tortilla chips,4 pkg (6 fettuccine 2 3 cans black beans 4 (5 oz ea) can (4 ½ chicken broth 4 can (5 diced tomatoes 4 can (5 tomato sauce 4 mandarin oranges (optional 5 bread sticks (optional 2 couscous or quinoa (optional 3 cornbread mix (optional 4 whole grain bread (optional 5 sliced almonds (optional 5 The Six O Clock Scramble Cookbook s

13 The Six O Clock Scramble,Fall Week 3 ) Creamy Ravioli and Spinach Bake 2) Texas Black Bean Casserole 3) Mushroom and Onion Calzones 4) Honey-Dijon Shrimp 5) Thai Chicken Noodle Soup 3 tbsp vegetable oil 2,5 3 tsp minced garlic (about 6 cloves) 3,5 ¼ cup Dijon mustard 4 2 tbsp honey 4 3 tbsp soy sauce 4,5 tbsp olive oil 4 3 tbsp smooth peanut butter 5 tsp+ tbsp sugar 5 rice (optional 4 tsp sesame oil (optional 5 ½ tsp garlic powder tsp salt,5 tsp dried basil ½ tsp pepper 4,5 ¾ tsp turmeric 5 ¼ tsp cayenne pepper (optional) 5 tsp sesame seeds (optional 5 lb large shrimp, peeled and devined 4 lb boneless, skinless chicken breasts 5 pkg (20 (family-sized) cheese Ravioli pkg (0 frozen spinach cup light sour cream 4 oz feta cheese cup shredded cheddar cheese 2 can (5 refrigerated pizza crust dough 3 cup shredded mozzarella or feta cheese 3 (about 4 Asian dumplings (optional 5 edamame (Japanese soybeans) (optional 4 2 () large, () medium onion 2,3 red or green bell pepper 2 cup sliced mushrooms (about 4 3 lime 5 2 tbsp fresh cilantro 5 bag baby carrots (optional cantaloupe (optional 2 head lettuce (optional 3 pineapple slices (fresh or canned) (optional 3 broccoli (optional 5 tsp fresh minced ginger or few shakes of ginger powder (optional 5 can (5 diced tomatoes can (4 unsweetened corn kernels 2 cup pitted spanish (green) olives (about 6 large olives) 2 can (5 vegetarian refried beans 2 can (5 black beans 2 bag tortilla chips 2 jar (5 mild salsa 2 cup red pasta sauce 3 6 cups chicken broth 5 ¾ cup light unsweetened coconut milk 5 2 cups thin (or thread) egg noodles 5 whole grain bread sticks (optional The Six O Clock Scramble Cookbook s

14 The Six O Clock Scramble,Winter Week ) Easy Chicken and Vegetable Pot Pie 2) Spaghetti and Meatballs 3) Black-Eyed Pea Tacos 4) Spinach, Feta, and Pine Nuts over Rice 5) Deli Dinner cup lb 8 oz cooked chicken (optional) lean ground beef (or use ground chicken or turkey) sliced smoked salmon (nova or lox) tbsp butter,5 ½ cup bread crumbs 2 2 tbsp ketchup 2 3 tbsp olive oil 2,3,4 ½ cup dry white rice 4 ½ tsp minced garlic (about clove) 4 ¼ cup Parmesan cheese 2 ¼ tsp garlic powder 2 ½ tsp salt 4,5 ¼ tsp pepper 4 pkg (2 crusts) refrigerated 9-inch pie crusts pkg frozen peas 7 eggs 2,5 cup shredded Cheddar cheese 3 4 oz feta cheese 4 heaping plain yogurt 5 tbsp heaping cottage cheese 5 tbsp 4 oz cream cheese 5 Gorgonzola cheese (optional 2 onion,3 2 large carrots 2 large potatoes 2 stalks celery 2 tomatoes 3,5 ¼ cup fresh cilantro (optional) 3 head Iceberg lettuce 2,3 2-6 oz baby spinach 4 lemon 4 red onion (optional 5-2 cucumbers (optional 4 can (0 ¾ condensed reduced-fat cream of chicken soup (or use cream of mushroom soup) pkg (6 spaghetti 2 jar (26 red pasta sauce 2 2 cans (5 oz ea) black-eyed peas (or use pinto beans) 3 can (5 unsweetened corn kernels 3 ¼ cup mild salsa 3 pkg (2) taco shells (or use corn or flour tortillas) 3 ¼ cup pine nuts 4 ¼ cup golden raisins or currants (opt) 4 4 bagels 5 sourdough bread (optional 2 dried cranberries (optional 2 yellow rice (optional 3 balsamic vinaigrette (optional 4 The Six O Clock Scramble Cookbook s

15 The Six O Clock Scramble,Winter Week 2 ) Chicken Diablo 2) Flounder with Lemony Bread Crumb Topping 3) Greek Penne Pasta choice) 4) Quesadillas with Spinach and Onions 5) Split Pea Soup with a Touch of Curry 4 tbsp butter cup Dijon mustard,2 + tsp ½ cup honey cup bread crumbs 2 ¾ cup olive oil 2,3,4,5 2 ½ tsp minced garlic (about 5 2,5 cloves) tsp balsamic vinegar 3 tbsp sesame oil (optional 2 tbsp soy sauce (optional 2 tbsp teriyaki sauce (optional 2 3 tsp curry powder,5 ¼ tsp kosher salt 2 tsp salt 3,5 tsp pepper,3,5 whole chicken cutup (or 8-2 chicken pieces of your 2 (about - ½ lbs total) flounder fillets 2 4 oz feta cheese 3 2 cups shredded Cheddar cheese (or a mixture of 4 Cheddar and Monterey Jack Cheese) cup low-fat sour cream or plain yogurt (opt) 5 pkg (8) soft-taco-sized flour or whole wheat tortillas 4 Gorgonzola cheese (optional 5 ¼ cup fresh parsley 2 lemon,2 bunch (¼ lb) arugula (or use baby spinach) 3 4 plum tomatoes 3 0 fresh basil or mint leaves 3 onion 4 2 bags baby spinach 4,5 (6-9 5 large carrots 2,5 4 stalks celery 5 3 new potatoes 5 large yellow onion 5 asparagus (optional red bell pepper (optional 2 2 scallions (optional 2 corn on the cob or corn kernels (optional 4 orange (optional 5 avocado (optional 5 pkg penne pasta or other similarly shaped 3 (6 pasta ½ cup pitted Kalamata olives 3 lb dried split green peas 5 cup salsa 4 2 cans or (29-32 chicken or vegetable broth 5 box loaf whole wheat bread (optional 5 couscous (optional rice pilaf (optional 2 loaf bread (optional 3 The Six O Clock Scramble Cookbook s

16 The Six O Clock Scramble,Winter Week 3 ) Hot Dog Creole 2) Bowties Alfredo with Broccoli 3) Lentil and Cheese Casserole (Vegetarian Meatloaf) 4) Tomato and Wild Rice Soup pkg (4-5) -½ lbs hot dogs (beef, chicken, turkey, or meatless) Arctic Char or wild salmon fillet 5 5) Wild Salmon or Artic Char with Chili-Lime Spice Rub ½ cup reduced-fat ricotta or cottage cheese 2 ½ cup plain nonfat or low-fat yogurt 2 4 tbsp olive oil,3,4 few hot pepper sauce (such as shakes Tabasco) cup bread crumbs 3 2 tbsp butter 2,3 2 tsp chopped/minced garlic 2,3 (about 4 cloves) ½ cup grated Parmesan cheese 2 tsp sugar 4 tsp brown sugar 5 rice (optional 2 tbsp vegetable or peanut oil (optional ½ tsp chili powder,5 tsp dried basil 2 ¾ tsp pepper 2,3,4 ¼ tsp salt 2,3,4 ¼ tsp dried thyme 3 ¼ tsp cinnamon 5 2 bay leaves 4 2 cups shredded, regular or reduced-fat Cheddar 3 cheese egg 3 2 onions,3,4 green, red, or yellow bell pepper 2 heads broccoli 2 3 large carrots 4 2 stalks celery 4 3 lbs (6- fresh tomatoes, or can (28 crushed 4 8) tomatoes lime sweet potatoes (optional bag fresh baby spinach (9 (optional 3 lemon (optional 3 artichokes (optional 4 2 kiwis (optional 5 2 mangoes (optional 5 2 bananas (optional 5 can (0 2 cans (5 unsweetened corn kernels tomato sauce,3 oz ea) ½ cup chopped walnuts 2 ½ cups lentils 3 ¾ cup wild rice 4 box (32 pkg (6 chicken or vegetable broth 4 bowtie pasta 2 rice pilaf with lentils (made by Near East) 5 (optional loaf of fresh bread (optional 4 The Six O Clock Scramble Cookbook s

17 The Six O Clock Scramble,Winter Week 4 ) Easy Baked Ziti 2) Pumpkin Black Bean Soup 3) Mediterranean Chicken with Tomatoes and Olives 4) Baked Sausage and Egg Casserole 5) Southwestern Bulgur Pilaf -2 cups pkg (4) lb cooked meat (such as sausage or chicken) (optional) boneless, skinless chicken breast halves sausage (turkey, pork, or vegetarian) tbsp grated parmesan cheese tbsp vegetable oil 2 2 ½ chopped/minced garlic 2,3 tsp (about 5 cloves) 2 tbsp dry sherry 2 tbsp olive oil 3 2 skim milk 4 cups 2 tbsp butter (optional 2 tbsp bread crumbs (optional tbsp orange juice (optional 5 tsp salt 2,4 ¼ tsp pepper 2 tsp cumin 2 tsp dried oregano or tbsp 3 fresh tsp dried basil or tbsp fresh 3 ¾ tsp dry mustard 4 ¼ tsp cinnamon 5 cup low-fat cottage cheese cup chopped or shredded mozzarella cheese cup sour cream (optional) 2 3 cups shredded Cheddar cheese 4,5 9 eggs 4 goat cheese (optional 2 tortillas (optional 4-2 cups raw vegetables (peas, bell peppers, mushrooms, zucchini) 2 onions 2,3 small green or red bell pepper 5 lemon 5 head cauliflower (optional tbsp parsley (optional head lettuce (optional 2 strawberries (optional 4 shredded carrots (optional 5-2 apples (optional 5 pkg (6 ziti pasta jar (26 red pasta sauce 2 cans (5 oz ea) black beans 2,5 can (5 whole tomatoes 2 can (5 pumpkin 2 3 ½ cups vegetable or chicken broth 2 can (5 diced tomatoes 3 ½ cup pitted green olives 3 can (4 green chilies 4 ½ cup bulgur wheat 5 2 cans (5 oz ea) chicken or vegetable broth 5 can (5 unsweetened corn kernels 5 serving salsa 4,5 corn muffin mix (optional 2 can beets (optional 2 glazed walnuts (optional 2 couscous (optional 3 biscuits (optional 4 The Six O Clock Scramble Cookbook s

18 The Six O Clock Scramble,Winter Week 5 ) Fried Rice with Shrimp (or Tofu or Chicken) 2) Molly's Spiced Chicken Quesadillas 3) Baked Macaroni and Cheese with Tomatoes 4) Potato and Goat Cheese Spanish "Tortilla" 5) Soba Noodle Soup with Shiitake Mushrooms ½ lb ½ lbs ½ cup shrimp, peeled and deveined (or use extra-firm tofu or chicken breast) boneless, skinless chicken breasts ham (or use smoked turkey, sundried 2 4 tomatoes, sliced mushrooms) ½ dry white rice cups 2 tbsp peanut or vegetable oil 5 tbsp soy sauce,5 4 tbsp olive oil 2,4 ¼ skim milk 3,4 cups tsp butter 3 2 tbsp bread crumbs 3 ½ tsp black pepper ½ tsp cumin 2 2 tsp salt 2,3,4 ½ tsp cinnamon 2 ½ tsp chili powder 2 tsp dry mustard 3 ½ tsp dried rosemary 4 ¼ tsp pepper 4 ¼ tsp five-spice powder 5 8 eggs,3,4 cup frozen peas (or use water chestnuts, straw mushrooms, or carrots) 2 cups shredded Monterey Jack cheese or 2 Cheddar cheese 2 ¼ cups shredded Cheddar cheese 3 3 tbsp goat cheese or feta cheese 4 pkg (0) soft-taco-sized flour or whole wheat 2 tortillas Asian dumplings or egg rolls (optional lightly salted edamame (optional 5 8 scallions,5 red onion 2 2 cups baby arugula or baby spinach leaves (opt) 2 3 tomatoes (or can (5 diced tomatoes) 3 2 (about 3/4 lb) medium Yukon Gold or Russet 4 potatoes medium onion 4 8 (3/4 cup) dried shiitake mushrooms 5 red pepper (optional 2 lime (optional 2 ½ cup fresh cilantro (optional 2 broccoli (optional 3 melon (optional 4 2 individual packets miso soup mix or 2 tbsp 5 miso paste 8 oz macaroni 3 (2 cups) 0 oz soba noodles 5 carton (32 chicken broth 5 bread or toast (optional 4 can black beans (optional 2 (5 can (4 corn kernels (optional 2 The Six O Clock Scramble Cookbook s

19 The Six O Clock Scramble,Winter Week 6 ) Chicken Tarragon in a Pastry Packet 2) Broiled Salmon with Mustard-Soy Crust 3) Mushroom Tortellini with Roasted Vegetables 4) Easy-Cheesy Tortilla Skillet 5) Mushroom Barley Soup 2 tbsp butter cup flour ¼ cup grainy Dijon mustard 2 3 tbsp soy sauce 2,3 3 tbsp olive oil 3 3 tbsp balsamic vinegar 3 3 tbsp vegetable oil 4,5 3 tbsp sherry 5 tbsp sesame oil (optional 2 2 tsp minced garlic (optional 2 2 tsp mayonnaise (optional 5 ½ tsp dried tarragon or tsp fresh tsp garlic powder,5 ¼ tsp salt tsp pepper ½ tsp kosher salt 3 pkg (4) boneless, skinless chicken breast halves ½ - 2 lbs salmon fillets 2 can (8 crescent roll dough 5 eggs,4 cup shredded Cheddar cheese 4 vanilla yogurt (optional 4 lemon ½ lbs (about 2) tomatoes 3 ½ lbs eggplant (use one small Asian eggplant if 3 available) ½ lbs (-2) yellow squash 3 tsp fresh rosemary, or ¼ tsp dried 3 cup dried mushrooms, such as porcinis or morels 3 tsp fresh thyme, or ¼ tsp dried 3 large onion 5 ½ lbs (24 sliced fresh mushrooms 5 6 celery stalks 5 3 carrots 5 corn on the cob (optional lb broccoli (optional 2 pears (optional 3 clementines or tangerines (optional 4 2 apples (optional 5 2 oz mushroom tortellini (use dried rather than fresh 3 is possible) 2 cups tortilla chips 4 cup chunky salsa 4 cup pearl barley (use quick-cooking if your market 5 carries it) 3 boxes (32 chicken or vegetable broth 5 whole grain bread (optional 3 loaf of bread (optional 5 handful walnuts (optional 5 tbsp pineapple juice (optional 5 The Six O Clock Scramble Cookbook s

20 The Six O Clock Scramble,Winter Week 7 ) Baked Spaghetti 2) California Rollos 3) Tuscan White Bean Soup with Sourdough Croutons 4) Ma Po Tofu (Chinese Tofu and Ground Pork) 5) Polenta Casserole with Roasted Red Peppers and Chopped Olives pkg (4 lb lb imitation crab legs (sometimes called surimi) ground pork (or use turkey or vegetarian ground "meat") extra-firm tofu bacon or bacon bits (optional ¾ cup parmesan cheese,3 ¾ cup soy sauce 2,4 4 tbsp olive oil 3 3 tsp minced/chopped garlic (about 3,4 6 cloves) 2 tbsp sherry (opt.) 3 tbsp cornstarch 4 tsp vegetable oil 4 2 tbsp balsamic vinegar 5 ½ cup skim milk 5 4 eggs ¼ tsp kosher salt 3 3 cups shredded part-skim mozzarella cheese,5 2 cups frozen chopped broccoli 6 soft-taco-sized flour tortillas 2 peas (optional 4 red bell pepper 2 avocados 2-2 cucumbers 2 pkg alfalfa or broccoli sprouts 2 large yellow onion (preferably vidalia) 3 0 fresh basil leaves 3 6 scallions 4 head (8-0 leaves) Iceberg lettuce 4 chunk fresh ginger ( ½ tbsp chopped ginger) 4 melon (optional bag baby spinach (optional 3 grapes (optional 3 green beans (optional 4 ½ lb spaghetti 4 cups red pasta sauce,5 tbsp wasabi (Japanese horseradish) (opt.) 2 2 cans (5 oz cannellini beans 3 ea) 3 cans (5 oz chicken or vegetable broth 3,4 ea) loaf sourdough bread 3 tube (8-24 plain prepared polenta 5 4 tbsp hoisin sauce 4 can (7 chopped black olives 5 jar (7 roasted red peppers 5 whole grain rolls (optional 5 miso soup (optional 2 ginger salad dressing (optional 2 The Six O Clock Scramble Cookbook s

21 The Six O Clock Scramble,Winter Week 8 ) Beef and Mushrooms in a Light Cream Sauce 2) Savory Shrimp and Mozzarella Melt 3) Light Cheese Tortellini with Broccoli tips 4) Winter Vegetable Curry with Lentils 5) Savory Udon Noodle Soup lb choice Angus stewing meat or beef tenderloin lb shrimp 2 cake tofu or ½ lb peeled & deveined shrimp 5 tbsp dijon mustard 2 tbsp vegetable oil 2 tbsp butter cup red wine ¼ cup soy sauce,5 3 tbsp olive oil 2,3,4 2 ½ tsp chopped garlic (about 5 2,3 cloves) cup grated Parmesan cheese 2,3 rice (optional 4 tsp sesame oil (optional 5 tsp sugar (optional 5 tsp honey (optional 4 ¼ tsp red pepper flakes (opt.) 2 tsp pepper 3 2 tbsp curry powder 4 ½ tsp ground ginger 4 tsp kosher salt 4 tsp sesame seeds (optional 5 cup reduced-fat sour cream 8 oz fresh mozzarella cheese (or use 2 cups of 2 shredded) 2 pkgs (9 oz ea) cheese tortellini 3 ½ cups lowfat plain yogurt (optional 4 2 pkgs (8 sliced mushrooms,5 oz ea) 3 large celery stalks tsp minced fresh or dried dill red onion 3 3 heads broccoli 3 large onion 4 ½ lbs sweet potatoes (-2, depending on size) 4 head cauliflower 4 2 scallions 5 bunch fresh cilantro 5 lime 5 cup baby spinach (optional) 5 potatoes (optional head lettuce (optional 2 avocado (optional 2 tsp fresh ginger or a few shakes ginger powder 5 (optional asparagus (optional 5 2 jars (6 oz ea) marinated artichoke hearts 2 ½ cups vegetable or chicken broth 3 cup brown lentils 4 2 cans (5 oz diced tomatoes 4 ea) pkg (0 udon noodles 5 4 cups chicken or vegetable broth 5 tbsp fish sauce (or use soy sauce) 5 egg noodles (optional loaf of crusty bread (optional 2 loaf of whole grain bread (optional 3 pkg pita bread (optional 4 The Six O Clock Scramble Cookbook s

22 The Six O Clock Scramble,Winter Week 9 ) Coconut Chicken with Mango 2) Black Bean Burgers 3) Creamy Broccoli Noodle Casserole 4) Sauteed Tilapia with Baby Spinach 5) Andrew's Amazing Pizza 7 tbsp olive oil,4,5 4 eggs 2,3 cup plain bread crumbs 2,3 tbsp balsamic vinegar 2 cup yellow cornmeal 2,5 3 tbsp vegetable oil 2 3 tbsp butter 3 ½ tsp minced garlic (about clove) 4 ¼ cup flour 5 Parmesan cheese (optional 5 rice (optional 2 2 tbsp peanut or vegetable oil (optional ¼ tsp salt,2,4 ¼ tsp dried oregano 2 ¼ tsp pepper 2,4 pinch of rosemary (optional 2 ½ lbs boneless, skinless chicken breasts 4 (about ½ lbs) tilapia fillets 4 pkg pepperoni (optional) 5 3 cups low-fat ricotta or cottage cheese 3 cup reduced-fat sour cream 3 cup shredded Cheddar cheese 3 pizza dough 5 8 oz fresh mozzarella or shredded Mozzarella 5 cheese peas (optional mango, or cup frozen mango red onion 2 2 stalks fresh broccoli (florets and stems) 3 8 oz sliced mushrooms 3 mushrooms, onion, fresh basil and/or garlic 5 for pizza (optional) -2 large onions 3,5 9-2 oz baby spinach 4 2 lemons 4 potatoes (optional 2 head head lettuce (optional 3,5 ¼ cups light coconut milk 3 tbsp mango chutney (sold with Indian foods) can (5 black beans 2 tbsp tomato paste 2 pkg (6) whole grain hamburger buns 2 ¼ cup white wine 3 bag (2 wide, flat egg noodles 3 cup tomato sauce or red pasta sauce 5 couscous (optional 4 dried cranberries (optional 5 The Six O Clock Scramble Cookbook s

23 The Six O Clock Scramble,Winter Week 0 ) Spiced Chicken with Maple Butter Glaze 2) Manhattan Clam (or Clamless) Chowder 3) Warm Eggplant Pita Sandwiches 4) Broccoli and Cheddar Stuffed Potatoes 5) Rotini with Goat Cheese and Bacon 5 ½ butter (or margarine #4),2,4,5 tbsp ½ Dijon mustard tbsp cup bread crumbs (¼ cup grated 3 Parmesan cheese opt.) 2 eggs 3 cup low-fat milk 4 2 tsp mayonnaise (optional 4 ½ tsp paprika ¼ tsp salt,2 ¾ tsp cinnamon ¾ tsp cumin 2 tbsp dried thyme 2 ½ tsp pepper,2 tsp herbes de Provence (or use 5 dried thyme) ½ tsp kosher salt (optional The Six O Clock Scramble Cookbook s whole chicken, cut-up (4-5 lbs) 8 oz bacon (turkey, pork, or vegetarian) 5 roasted chicken (optional 4 6 oz feta cheese 3 ½ cups shredded Cheddar cheese 4 4 oz goat cheese 5 cup frozen peas (optional) 5 4 large onions 2 6 celery stalks 2,4 6 carrots 2 6 large potatoes (4 large baking potatoes) 2,4 bunch fresh parsley 2 large eggplant 3 2 tomatoes 3 head broccoli 4 small red onion 5 lemon (optional asparargus (optional head lettuce (optional 3 cucumber (optional 3 2 apples (optional 4 bag spinach (optional 5 orange (optional 5 3 tbsp maple syrup (if possible, use pure maple syrup) 2 cans condensed tomato soup 2 (0 3/4 oz ea) 2 cans tomato sauce 2 (5 oz ea) can unsweetened corn kernels 2 (0 can whole clams (optional) 2 (0 cup tahini sauce, red pasta sauce, or plain yogurt 3 (optional) bag pita pockets 3 2 tbsp salsa (optional) 4 pkg rotini or other spiral-shaped noodles 5 (6 ½ cup chicken broth 5 soup crackers (optional 2 handful walnuts (optional 4,5 tbsp pineapple juice (optional 4

24 The Six O Clock Scramble,Winter Week ) Chicken (Nuggets!) with Caramelized Onions 2) Quinoa and Black Bean Burritos 3) Maryland Crab Cakes 4) Baked Artichoke Pasta 5) Cobb Salad 4 lb pkg (about ½-2 lbs) boneless, skinless chicken breast halves fresh lump crab meat (8-0 slices) bacon (turkey, pork, or vegetarian) tbsp butter,3 ¾ cups Italian-style bread crumbs,4 7 tbsp olive oil,2,3,4 3 ½ tsp chopped garlic (about 7 cloves) 2,4 ¾ cup light mayonnaise 3,4 tbsp Worcestershire sauce 3 cup shredded Parmesan 4 cheese 5 eggs,3,5 tsp ground cumin 2 tbsp Old Bay seasoning 3 ½ tsp kosher salt (optional 4 ¼ tsp pepper (optional 4 cup frozen corn kernels 2 8 large flour or whole wheat tortillas 2 ½ cup blue cheese 5 3 large sweet onions (preferably Vidalia) onion 2 bunch fresh cilantro 2 lemon 3 2 tbsp chives (or use scallions) 3 small head romaine lettuce 5 2 tomatoes 5 ripe avocado 5 grapes (optional green beans (optional 2 corn on the cob (optional 3 bag baby carrots (optional 4 oranges (optional 5 ¾ cup quinoa 2 ½ cups vegetable or chicken broth 2 2 cans black beans 2 (5 oz ea) cup salsa 2 cup stoned wheat crackers (about 2 crackers) or 3 bread crumbs can quartered artichoke hearts 4 (4 jar quartered and marinated artichoke hearts 4 (6 ¼ cup pine nuts 4 cup balsamic vinaigrette dressing 5 couscous (optional cocktail sauce (optional 3 English muffins (optional 3 loaf french bread (optional 5 The Six O Clock Scramble Cookbook s

25 The Six O Clock Scramble,Winter Week 2 ) Taco Chili with Cilantro Sour Cream 2) Ravioli Lasagna 3) Tangy Flank Steak gound "meat" 4) Zesty Baked Salmon 5) Spinach and Mushroom Omelets 3 ½ tsp chopped/minced garlic (about 7 cloves),3,4,5 ½ cup Dijon mustard 3,4 ¼ cup olive oil 4,5 ½ cup bread crumbs 4 0 butter 3,5 tbsp cup milk 3,5 ketchup (optional 5 rice (optional tbsp chili powder tsp cinnamon ¾ tsp salt,3,5 tbsp dried thyme 3 tsp pepper 3,4,5 ½ tsp kosher salt (optional 4 lb ground beef, turkey, chicken, or vegetarian cup turkey sausage (optional) 2 2 lbs flank steak 3 ½ lbs thin salmon fillet (preferably wild Alaskan) 4 ½ low-fat sour cream,3 cups pkg (family-sized) refrigerated cheese or meat 2 (20 ravioli ½ shredded reduced-fat mozzarella cheese 2 cups 2 cups shredded Cheddar cheese 5 2 eggs 5 lime bunch fresh cilantro red bell pepper 2 cup shredded carrots 2 bunch fresh parsley 4 lb sliced mushrooms 5 bag (6 fresh spinach 5 mango (optional green beans (optional 2 potatoes (-2 per person) (optional 3,5 lb asparagus (optional 4 lemon (optional 4 onion (optional 5 can (5 kidney beans can (5 unsweetened corn kernels can (5 Italian-style stewed tomatoes jar (26 red pasta sauce 2 bottle (8 vinaigrette salad dressing 3 ½ cup pitted green olives 4 rice pilaf (optional 4 salsa (optional 5 The Six O Clock Scramble Cookbook s

26 The Six O Clock Scramble,Winter Week 3 ) Moroccan Chicken 2) Fettuccini with Chickpea Sauce 3) Breaded Tilapia with Garlic-Lime Sauce 4) Baked Eggplant Parmesan 5) Wild Rice and Corn Casserole 2 tbsp soy sauce ½ cup olive oil,2,3 2 tsp chopped garlic (about 4 2,3 cloves) cup grated Parmesan cheese 2,4 cup flour 3,4 tsp butter 3 egg 4 ½ tsp bread crumbs 4 cup skim milk 5 vegetable or peanut oil (optional rice (optional 3 tsp curry powder ¼ tsp cinnamon ½ tsp dried oregano 2 2 bay leaves 2 ½ tsp kosher salt 2 ½ tsp salt 3,5 ¼ tsp pepper 3 tbsp chili powder 5 ½ tsp cumin 5 ½ lbs boneless, skinless chicken breasts or thighs ½ lbs tilapia fillets 3 2 cups shredded part-skim mozzarella cheese 4 2 cups shredded Cheddar cheese 5 red bell pepper cup carrot chips (carrots cut in ridges) 2 medium onions 2,5 bunch fresh basil leaves, or tbsp dried 2 3 medium tomatoes 2 lime 3 2 scallions 3 medium eggplant medium sweet potatoes (optional zucchini (optional 2 green beans (optional 3 head lettuce (optional kiwis (optional 5 ¼ cup currants or raisins ¼ cup currant jelly (or use apricot jelly or jam) pkg fettuccini 2 (6 can chickpeas 2 (5 jar red pasta sauce 4 (26 cup dry wild rice 5 can corn kernels (or use ½ cup frozen corn 5 (5 kernels) can chopped green chilies 5 (4 ½ cups mild fire-roasted salsa 5 couscous (optional loaf loaf bread (optional 2 pkg pkg spaghetti (optional 4 ¾ cup white wine,3 The Six O Clock Scramble Cookbook s

27 The Six O Clock Scramble,Spring Week ) Chicken Tikka 2) Cool Rice Pilaf Salad 3) Classic Tuna Casserole 4) Sweet Potato Pancakes (or Burgers) 5) Cuban Black Beans and Rice 4-5 cup (about /2-2 lbs) boneless, skinless chicken breast halves cooked chicken (optional) 2 3 tsp chopped/minced garlic (about 6,5 cloves) ½ peanut oil tbsp 3 tbsp butter,5 2 tbsp olive oil 2 4 eggs 3,4 ¾ cup Italian-style bread crumbs 3 ½ cup flour 4 6 tbsp vegetable oil 4 ½ dry white or brown rice 5 cups 2 tbsp red wine vinegar 2 grated Parmesan cheese (optional 3 2 tsp cumin,5 2 tsp curry powder tsp salt 4 ¼ tsp cayenne pepper (opt.) 4 ½ tsp thyme 5 ½ tsp pepper 5 ¼ cup (0 plain reduced-fat yogurt cup peas 3 ¾ cup shredded Cheddar cheese 3 ½ cups sour cream or plain yogurt for serving 4,5 Gorgonzola cheese (optional 4 hummus dip (optional 2 ( inch) chunk ginger root lime 2 plum tomatoes 2 2 cups shredded carrots (or use matchstick 3,4 carrots) large sweet potato 4 large white potato 4 medium onion 4 medium leek 5 red bell pepper 5 stalk celery 5 lemon 5 carrots (optional lettuce for salad (optional 3,4 mango (optional 5 2 scallions 2 2 cans black beans 5 (5 oz ea) box Basmati rice mix (optional 2 boxes Near East (or similar brand) rice pilaf mix 2 (6 oz ea) 6 stalks hearts of palm 2,3 0 sundried tomatoes, marinated in oil 2 20 pitted Kalamata olives 2 6 oz wide egg noodles 3 can sliced mushrooms 3 (3 can (7 chunk light tuna in water 3 can reduced-fat cream of celery soup 3 (0 ½ cup vegetable or chicken broth 5 applesauce (optional 4 chutney (optional pita bread (optional 2 sunflower seeds (optional 4 english muffins or rolls (optional) 4 The Six O Clock Scramble Cookbook s

28 The Six O Clock Scramble,Spring Week 2 ) Baked Turkey Breast with Roasted Potatoes 2) Wild Mushroom Risotto with Shrimp and Peas 3) Baked Penne with Sausage, Spinach, and Tomatoes 4) Sweet and Crunchy Chinese Salad 5) Classic Meatloaf ½ cup orange juice 3 tbsp olive oil 2,5 ½ minced garlic (about 3 cloves) 3 tsp ¼ cups grated Parmesan cheese 3 ¼ cup vegetable oil 4 tbsp soy sauce 4 2 tbsp sugar (use superfine if you have it) 4 cup butter (or margarine) 3,4 egg 5 cup milk 5 cup Italian-style bread crumbs 5 ½ cup red wine vinegar 4 ketchup (optional 5 tsp garlic powder,5 ½ tsp paprika ¼ tsp red pepper flakes (optional) 3 ¾ tsp salt 5 ½ tsp pepper 5 tsp oregano (optional 5 (about 2 ½ lbs) bone-in, skin on, turkey breast lb medium shrimp, peeled and deveined 2 lb hot Italian sausage (turkey, pork, or beef) 3 ¾ lb cooked chicken (optional) 4 2 lbs ground beef, chicken, or turkey 5 ½ cups frozen peas 2 7 oz refrigerated prepared pesto sauce 3 container 8 oz shredded mozzarella cheese 3 Chinese dumplings (optional 4 sweet potato white potato red apple medium onion 3 bag (6-9 baby spinach 3 head bok choy (Chinese lettuce) or romaine lettuce 4 (or use a combination of both) 4 scallions 4 kiwi (optional 2 banana (optional 2 lb green beans (optional 3 baking potatoes (optional 5 stalk celery (optional mango (optional 2 cup chicken or vegetable broth ½ cup marsala or white wine 3 tbsp Kitchen Bouquet (a meat browning sauce) or soy sauce ¼ cup red currant jelly (or use apricot jelly) 2 boxes (5.45 oz wild mushroom risotto mix (try to get a 2 ea) brand with microwave directions) 2 oz penne pasta (or any medium tube-shaped 3 pasta) can (28 diced peeled tomatoes 3 can (5 tomato sauce 5 2 pkgs (3 oz ea) Top Ramen brand Oodles of Noodles, any 4 flavor ½ cup slivered almonds 4 ½ cup dried cranberries (or use can Mandarin 4 oranges) English muffins (optional 5 stuffing mix (optional can cranberry sauce (optional handful handful of walnuts loaf bread 3 The Six O Clock Scramble Cookbook s

29 The Six O Clock Scramble,Spring Week 3 ) Chicken and Broccoli Casserole 2) Rotini with Chunky Red Clam (or Vegetable) Sauce 3) Ratatouille with Fresh Basil 4) Veggie Delight Sandwiches 5) Saffron Bean Salad ¼ cup italian-style bread crumbs /3 olive oil,2,3,4 cup 2 tsp chopped garlic (about 4 2,3 cloves) 2 tsp sugar 2 cup balsamic vinegar 5 Parmesan cheese (optional 2 tsp curry powder tsp dried basil 2 ½ tsp dried oregano 2 ¼ tsp salt 2 ½ tsp dried thyme or ½ tsp fresh 3 thyme tsp kosher salt 3 ¼ tsp pepper 3 2 (about lb total) boneless, skinless chicken breast halves ½ cup plain yogurt ½ cup shredded Cheddar cheese small container veggie cream cheese 4 sour cream (optional 5 flour or whole wheat tortillas (optional 5 6 eggs (optional 4 tbsp cottage cheese (optional 4 head (large) broccoli lemon 2 red or green bell peppers 2,3 yellow onion 2 3 carrots 2 large onion 3 small eggplant 3 zucchini 3 bunch fresh basil leaves 3 cucumber 4 pkg alfalfa sprouts 4 tomato (optional) 4 6 plum tomatoes (or use 4 regular tomatoes) 5 small red onion 5 bunch cilantro cantaloupe (optional parsley (optional head lettuce (optional cloves garlic can (0 3/4 condensed cream of chicken, mushroom, or Cheddar soup pkg (6 rotini or other pasta 2 can (28 crushed or diced tomatoes 2 can (6.5 chopped clams (optional) 2 can (5 diced tomatoes 3 pkg (4-6) sesame bagels (or use wheat bread) 4 pkg (0 saffron-flavored yellow rice 5 can (5 black beans 5 angel hair pasta (optional rice pilaf (optional 3 whole grain bread (optional 3 salsa (optional 5 The Six O Clock Scramble Cookbook s

30 The Six O Clock Scramble,Spring Week 4 ) Lemon Feta Chicken 2) Pan-Brown Sausage and Potatoes 3) Spinach Burritos 4) Thai Fried Rice with Shrimp or Chicken 5) Sweet and Creamy Red Beet Pasta 6 ½ lbs (about 2 ½ - 3 lbs) boneless, skinless chicken breast halves Andouille chicken sausage (or use mild or meatless sausage) tbsp butter 2 6 tbsp olive oil 2,3,5 2 cups dry white or brown rice 4 2 tbsp peanut or vegetable oil 4 3 ½ tsp chopped/minced garlic 4,5 (about 7 cloves) cup soy sauce 4 Parmesan cheese (optional 2 tsp sesame oil (optional 4 2 tsp mayonnaise (optional 5 tsp sugar (optional 4 ¾ tsp pepper,4,5 ¼ tsp salt 2,5 tsp sesame seeds (optional 4 lb shrimp, peeled & deveined, or boneless, skinless chicken breasts 4 oz feta cheese ½ cup shredded Cheddar or Monterey Jack cheese 3 pkg large flour or whole wheat tortillas 3 (6) pkg guacamole (or make fresh) (opt.) 3,? ½ frozen peas 4 cups 4 oz soft goat cheese (chevre) 5 lemon 2 tsp fresh oregano or /2 tsp dried ½ lbs small red potatoes 2 2 Vidalia or other yellow onions 2 8 oz baby spinach 2,3 tbsp minced fresh ginger 4 4 scallions 4 5 mint leaves (or use extra basil) 5 5 fresh basil leaves 5 4 celery stalks (optional 5 baby carrots (optional avocados (optional 2 green beans (optional 4 2 apples (optional 5 2 cans pinto beans 3 (5 oz ea) ½ cups mild salsa 3 ½ cup peanuts (optional) 4 pkg radiatorre or sprial-shaped pasta 5 (6 can sliced beets 5 (4 2 cups pineapple chunks 4,5 dried cranberries (optional 2 tortilla chips (optional 3 handful walnuts (optional 5 couscous (optional 2 4 The Six O Clock Scramble Cookbook s

31 The Six O Clock Scramble,Spring Week 5 ) Steak with Soy-Lime Marinade 2) Sweet and Sour Sole 3) Ziti with Roasted Eggplant and Peppers similar steaks 4) Grilled Balsamic Chicken Salad 5) Chili con Barley 4 (about 2 /2 lbs) rib eye, New York strip, or ½ lbs sole fillets (or use flounder or tilapia) 2 lb boneless, skinless chicken breasts 4 ¼ cup soy sauce 4 tsp minced/chopped garlic (about 8,3,5 cloves) /3 cup brown sugar,2 ¼ cup white vinegar 2 cup olive oil 2,3,4,5 2 tbsp peanut or vegetable oil (optional grated Parmesan cheese (optional tbsp butter (optional 4 ½ tsp kosher salt 2, 3 ¼ tsp black pepper 3 tbsp cumin 5 tbsp chili powder 5 tbsp dried basil 5 salt (optional,4 pinch of rosemary (optional ¼ tsp pepper (optional 2 6 oz feta cheese 3 ¼ cup blue cheese 4 cup Cheddar cheese 5 biscuits (optional 5 lime tsp minced fresh ginger or /4 tsp ground 3 () small, (2) large onions 2,5 3 lemons 2,3,5 (about lb) small eggplant 3 2 yellow bell peppers 3,4 red onion 3 5 fresh basil leaves 3 tbsp fresh oregano leaves (optional) 3 bag (7 prewashed mixed salad greens 4 Roma tomato 4 2 large carrots 5 2 stalks celery 5 potatoes (optional bag spinach (optional avocado (optional lb aspargus (optional 2 strawberries (optional 3 corn on the cob (optional 4 4 gingersnap cookies 2 can (5 tomato sauce or red pasta sauce 2,5 +/4 cup pkg (6 ziti or other short pasta 3 /2 cup light balsamic vinaigrette dressing 4 /4 cup glazed walnuts or plain chopped 4 walnuts cup barley (regular or quick-cooking 5 barley) can (5 red or black beans 5 can (5 chickpeas 5 pecans (optional gnocchi (optional 2 pita bread (optional 3 The Six O Clock Scramble Cookbook s

32 The Six O Clock Scramble,Spring, Week 6 ) Chicken Sticks 2) Sloppy Joes 3) Polenta-Tomatillo Casserole 4) Creamy Wild Rice and Vegetable Soup 5) Penne Pesto with Radicchio and Olives 2 lbs lb chicken tenderloins (or use boneless, skinless chicken breasts) ground beef, turkey, or vegetarian ground "meat" 2 egg 2/3 cup grated Parmesan cheese,5 4 tbsp butter,4 2 tbsp olive oil 2 tbsp Worcestershire sauce 2 2 tbsp ketchup 2 tbsp brown sugar 2 ¼ cup all-purpose flour 4 3 tbsp dry sherry 4 balsamic vinegar (optional 2 ketchup, honey mustard, or barbecue sauce (optional ¼ tsp salt 4 cup shredded Monterey Jack cheese 3 ¼ cups half and half 3,4 container (7 prepared refrigerated pesto 5 fresh mozzarella cheese (optional 2 blue cheese (optional 4 yellow onion 2 red bell pepper 2-2 lbs large or baby carrots 2,4,3 bunch fresh cilantro 3 2 celery stalks 4 2 leeks 4 2 cups radicchio 5,? fruit for kabobs (optional head lettuce (optional 2,5 tomatoes (optional 2 basil leaves (optional 2 bag spinach (optional 4 oranges (optional 4 fresh mint (optional 5 cup (about 5 crackers)stoned wheat crackers 8 wooden skewers (optional) can (5 tomato sauce 2 pkg (8) whole wheat buns (or taco shells) 2 tube (8-24 prepared polenta (sold with grains) 3 can (5 pinto or black beans 3 can (5 unsweetened corn kernels 3 ½ cups mild tomatillo green salsa 3 cup blue corn tortilla chips (optional) 3 8 cups chicken broth 4 ¾ cup wild rice 4 pkg (6 penne or other short pasta 5 ¼ cup pitted Kalamata olives 5 ¼ cup marinated sundried tomatoes 5 loaf of bread (optional 4 handful of walnuts (optional 4 The Six O Clock Scramble Cookbook s