What To Use If You Run Out Of Bread Crumbs (and how to make gluten-free bread crumbs)

Transcription

1 What To Use If You Run Out Of Bread Crumbs (and how to make gluten-free bread crumbs) I m a longtime evangelist for keeping a well-stocked kitchen and immediately adding staples to our grocery list when we finish them up so we can restock on our next trip to the store. So it completely surprised me when I recently discovered that I had no bread crumbs or panko in the house, and no wheat bread to make my own. That particular night I was testing a new recipe for salmon sliders and wanted to use bread crumbs as a binder in the burgers. What I occasionally lack in organization I try to make up for in resourcefulness. I decided that grinding whole grain Heritage Flakes cereal to a bread crumb consistency in a mini food processor would make a more-than-decent substitute. The salmon sliders turned out to be delicious (recipe coming soon). Crisis averted. When you run out of an ingredient there is often a way to simulate it with a little culinary creativity. Here are some substitutes you can use when you run out of bread crumbs or panko (many of these are also excellent gluten-free substitutes for bread crumbs): 1) Bread, preferably whole wheat. Toast the bread, let it cool, break it into pieces and grind it in a food processor (I find a mini food processor works best for this, if you have one.) If you want Italian bread crumbs, you can add some dried herbs like parsley, basil and oregano to the food processor. If you don t have a food processor you can grate the toast on a box grater, use a Chef s knife to mince it, or put the toast in a bag and use a rolling pin to crush it. (Potentially gluten-free if you use gluten-free bread) 2) Rolled oats, ground to desired consistency as above. (not entirely necessary to grind them) (Gluten-free) 3) Whole grain (preferably) cereal, preferably with no or little sugar added, ground to desired consistency as above. (Potentially gluten-free) 4) Crackers, pita chips, potato chips or tortilla chips, ground to desired consistency as above. (Potentially gluten-free) 5) Cooked rice or quinoa. (Gluten-free) 6) Croutons, ground to desired consistency as above. (Potentially gluten-free) 7) Nuts: Use almond meal or finely ground almonds, pecans or walnuts. (Gluten-free) 8) Coconut flakes (unsweetened). (Gluten-free) 9) Rice cakes, ground to desired consistency as above. (Gluten-free), 10) Pretzels, ground to desired consistency as above. Other possibilities you may have in your kitchen: Dehydrated mashed potatoes, matzo meal, toasted and ground frozen waffles, cooked and finely grated cauliflower, grated Parmesan cheese, ground flax seeds. Don t forget to season the crumbs with salt and other spices if you want seasoned bread crumbs. If you don t use them often, store leftover bread crumbs for up to 3 months in the freezer for maximum freshness. Do you have any other creative bread crumb ideas? If so, please leave a comment here. Copyright 2016 The Six O'Clock Scramble page 1 / 9

2 Chinese Lo Mein Noodles with Asparagus Prep + Cook: 30 minutes # of Servings: 8 Serving Size: about 2 cups Scramble member Susan Oliver shared her family s recipe for lo mein noodles, which she describes as melt in your mouth. The sauce is very mild and kid-friendly (Susan s three children love it). Serve it with Orange-Ginger Glazed Carrots. 1/4 cup reduced-sodium soy sauce (use wheat/gluten-free if needed), plus additional for serving 1 tsp. superfine sugar, or use granulated sugar 1 1/2 tsp. minced garlic, (about 3 cloves) 1/2 lb. boneless chicken, steak, or extra-firm tofu, (if using the chicken or beef, cut into thin strips; if using the tofu, dice into 1/2-inch pieces) Ingredients for side dish - Orange-Ginger Glazed Carrots 1 Tbsp. extra virgin olive oil 1 lb. carrots, peeled and sliced, or use crinkle-cut carrots 1/4 cup orange juice 1/8 lemon, juice only, about 1 tsp. 16 oz. Chinese lo mein noodles (sold with Asian foods) or spaghetti (use wheat/gluten-free if needed) 1/4 cup peanut oil 1 yellow or white onion, quartered from top to bottom and cut into thin slices 1 lb. asparagus, ends trimmed and cut into thirds 2 tsp. honey 1/4 tsp. ground ginger 1 tsp. fresh or dried dill (optional) In a large dish with sides, combine the soy sauce, sugar and 1/2 tsp. garlic (1 clove), and add the meat or tofu. Flip the meat or tofu to coat it thoroughly and set it aside. (Note: you can refrigerate the chicken or beef at this point for up to 24 hours, but not the tofu, as it will absorb all the marinade.) Cook the noodles according to the package directions until they are al dente. Meanwhile, in a wok or large nonstick skillet, heat 1 tsp. of the oil over medium to medium-high heat. Add the meat or tofu along with the marinade, and saute it until it is cooked through, about 5 minutes, stirring frequently. (Start the carrots now, if you are serving them.) Remove it from the pan and set it aside (don t return the chicken or beef to the same bowl in which you marinated it). In the same skillet, sauté the onions and remaining garlic for about 2 minutes over medium to medium-high heat, then add the asparagus and toss the mixture for another 3-4 minutes until the asparagus is tender crisp. Drain the noodles thoroughly, return them to their cooking pot, and toss them with the remaining oil. Add the noodles to the skillet with the vegetables, or if the pan is too small, combine them in the pasta pot. Add the cooked meat or tofu and toss thoroughly to combine. Add additional soy sauce to taste, and serve it immediately or refrigerate it for up to 2 days. Slow Cooker Directions: Put 1/4 cup water or broth in the slow cooker. Add the soy sauce, sugar, garlic and all the oil, and stir to combine. Add the onions, asparagus, and chicken, steak or tofu, turning over several times so that it will absorb some of the sauce mixture. Cook on low for 4-5 hours or on high for 2-3 hours, until the meat is cooked through and the asparagus is tender. Prior to serving, add the cooked noodles to the slow cooker and stir the contents to distribute all the sauce ingredients. (Slow cooker cooking times may vary Get to know your slow cooker and, if necessary, adjust cooking times accordingly.) Do Ahead or Delegate: Peel the garlic, slice the chicken or steak if using and refrigerate, dice the tofu if using, make the marinade and marinate the meat or tofu in the refrigerator, cook the noodles and store tossed with a little oil to prevent sticking, quarter and slice the onion, trim and cut the asparagus, or fully prepare and refrigerate the dish. Flavor Booster: Add 1/4 1/2 tsp. chili garlic paste or red pepper flakes to the marinade. Tip: According to a study in the American Journal of Clinical Nutrition, people who incorporate plenty of onion and garlic (vegetables in the allium family) into their diet have a lower risk of developing cancer. Recipes that have both onion and garlic (like this one!) further boost those health benefits. Serve with Orange-Ginger Glazed Carrots Heat the oil in a large skillet over medium heat. Add the carrots, and stir to coat them with the oil. Sauté them for about 4 minutes until they begin to get tender. Meanwhile, combine the orange juice, lemon juice, honey and ginger in a measuring cup or bowl. Pour the mixture over the carrots, bring it to a boil, and allow it to simmer for about 3 minutes. Cover the carrots, reduce the heat to keep them at a simmer, and steam them for about 5 minutes until they are tender. Sprinkle them liberally with the dill (optional) before serving. To make them in the slow cooker: place all ingredients, except the dill in the slow cooker and cook on low for 7 8 hours or on high for 4-5 hours. Sprinkle them liberally with the dill, if desired, before serving. Nutritional Information Per Serving (% based upon daily values): Calories 320, Total Fat: 8g, 12%; Saturated Fat: 2g, 8%; Cholesterol: 15mg, 5%; Sodium: 340mg, 14%; Total Carbohydrate: 47g, 16%; Dietary Fiber: 7g, 28%; Sugar: 2g; Protein: 15g Nutrition with side dish(es): Calories 380, Total Fat: 11g, 16%; Saturated Fat: 2g, 8%; Cholesterol: 15mg, 5%; Sodium: 385mg, Copyright 2016 The Six O'Clock Scramble page 2 / 9

3 16%; Total Carbohydrate: 57g, 19%; Dietary Fiber: 9g, 36%; Sugar: 8g; Protein: 16g Weight Watcher Points Plus: 8 - Weight Watcher Points(+Sides): 9 Copyright 2016 The Six O'Clock Scramble page 3 / 9

4 Lemony Fish Bake with Vegetable Confetti Prep: 20 minutes Cook: 25 minutes Total: 45 minutes # of Servings: 4 This is a flavorful fish with a beautiful presentation. Recipe tester Kimberly Wilcox described it as light and elegant. If you have fresh herbs on hand, they would be wonderful stirred into the vegetables as well as on top of the fish. Serve it with whipped potatoes and Banana Whipped Cream Pie with Chocolate Drizzle for dessert. 2 Tbsp. extra virgin olive oil 1/2 red onion, diced 1 tsp. minced garlic, (about 2 cloves) 1 zucchini, diced 1 red bell pepper, diced 1 tsp. herbes de Provence, or use dried thyme or basil or fresh herbs Ingredients for side dish - Whipped Potatoes (Mashed Potatoes) 2 lbs. Yukon Gold or russet potatoes 1 clove garlic, peeled 1 1/4 tsp. salt 1/4 tsp. salt, or to taste 1/8 tsp. black pepper, or to taste 1-1 1/2 lb. white roughy, cod, tilapia, or other white fish fillets 1 lemon, juice only, about 1/4 cup 1/4 cup shredded Parmesan cheese, or to taste (optional) 2 Tbsp. butter or margarine 1/2 cup nonfat or low fat milk 1/4 tsp. dried thyme, or 1/2 tsp fresh Ingredients for side dish - Banana Whipped Cream Pie with Chocolate Drizzle 3 bananas, sliced, or use 2 cups of sliced strawberries or 2 cups whipped cream, or make your own half of each 1 Tbsp. chocolate syrup 1 chocolate graham cracker crust (look for crust with no trans fats), or use a traditional graham cracker crust (Start the potatoes first, if you are serving them.) Preheat the oven to 350 degrees. In a heavy skillet, heat the oil over medium heat. Sauté the onions and garlic for about 2 minutes while you chop the other vegetables. Add the zucchini, bell peppers and herbes de Provence to the pan and continue to sauté them until the vegetables are soft, about 10 minutes. Season them with salt and pepper. Lay the fish in a single layer in a large baking dish. Spoon the vegetables evenly over the fillets, and drizzle the lemon juice over everything. Bake it for minutes until the fish is cooked through and the vegetables are softened. (Meanwhile, put the bananas in the crust if you are serving the dessert.) Top the fish with Parmesan cheese, if desired, and serve immediately. Slow Cooker Directions: Omit the oil. Combine the onions, garlic, zucchini, bell peppers, herbs, salt and pepper in the slow cooker. Lay the fish on top, cutting it into smaller pieces and stacking if required. Pour the lemon juice over the top and cook on low for 3-4 hours or on high for 1 1/2-2 hours, until the fish flakes easily with a fork. Serve it topped with the cheese (optional). (Slow cooker cooking times may vary Get to know your slow cooker and, if necessary, adjust cooking times accordingly.) Do Ahead or Delegate: Dice the onion, zucchini and bell pepper, peel the garlic, juice the lemon, shred the cheese if necessary and refrigerate. Flavor Booster: Double the garlic and herbes de Provence (add up to 2 tsp.), and sprinkle the fish and vegetables with fresh parsley, basil, thyme, or any other herbs you have on hand. Tip: If you have a pepper grinder, do you find it challenging to refill it with whole peppercorns? Next time, use a small funnel, or if you don t own one, take a small plastic baggie or envelope and cut a small piece off one corner to create a little hole. You can then pour the peppercorns into the baggie or envelope and into your grinder without the mess. It works like a charm! Keep the baggie or envelope next to the container of peppercorns so you can reuse it next time. Serve with Whipped Potatoes (Mashed Potatoes) Bring a large pot that's about half full of water to a boil. Peel and cut the potatoes into 1-inch pieces. While the water is coming to a boil, add the potatoes, the garlic clove and about 1 tsp. of the salt to the water and then simmer for minutes until the potatoes are fork tender. Drain the potatoes and garlic and return them to the pot over medium heat, shaking until any remaining water dries. Transfer the potatoes and garlic to a large mixing bowl; add the butter or margarine, milk (or buttermilk, if you have it), thyme and remaining salt. Beat with an electric mixer on medium speed until they are just smooth don t overmix (or you can mash them, if you prefer). Serve immediately or transfer to an oven-safe serving bowl and keep warm in a 300 degree oven until you are ready to serve. Serve with Banana Whipped Cream Pie with Chocolate Drizzle Spread the bananas evenly in the bottom of the crust (this can be done up to an hour beforehand and refrigerated). Just before serving, top it with the whipped cream and drizzle the chocolate syrup on top. Serve it immediately. Copyright 2016 The Six O'Clock Scramble page 4 / 9

5 Nutritional Information Per Serving (% based upon daily values): Calories 160, Total Fat: 8g, 12%; Saturated Fat: 1g, 5%; Cholesterol: 25mg, 8%; Sodium: 80mg, 3%; Total Carbohydrate: 6g, 2%; Dietary Fiber: 1g, 4%; Sugar: 2g; Protein: 18g Nutrition with side dish(es): Calories 493, Total Fat: 16g, 25%; Saturated Fat: 5g, 22.5%; Cholesterol: 31mg, 9.5%; Sodium: 395mg, 16%; Total Carbohydrate: 66g, 22%; Dietary Fiber: 5g, 20%; Sugar: 19g; Protein: 24g Weight Watcher Points Plus: 4 - Weight Watcher Points(+Sides): 13 Copyright 2016 The Six O'Clock Scramble page 5 / 9

6 Grilled Cheese with Turkey, Spanish Manchego and Tart Apples Prep + Cook: 20 minutes # of Servings: 4 I love the contrast of sweet and crispy apples with savory turkey and cheese, especially with a dash of spicy Dijon. After she had a very long and tiring day, I soothed our 16-year-old daughter Celia s weary bones with one of these hot sandwiches. By the way, if someone in your family doesn t eat meat, we find that Tofurky is a good substitute for sliced turkey. Serve the sandwiches with a green salad with sliced onion, Parmesan cheese and dried cranberries. 8 slices whole wheat bread (use wheat/gluten-free if needed) 8 tsp. butter, softened (spreadable butter such as Land O Lakes works well) 6 oz. Spanish manchego cheese, or use Cheddar or Brie, sliced (about 1/8-inch thick) 4 oz. reduced-sodium sliced turkey or smoked Tofurky or other meatless deli slices 1 Granny Smith or other tart apple, thinly sliced (no need to peel) 4 tsp. Dijon mustard (use wheat/gluten-free if needed), or use cranberry sauce, honey mustard, or fig, onion or apricot jam Ingredients for side dish - Green Salad with Sliced Onions, Parmesan Cheese, and Dried Cranberries 1 head lettuce, any variety, chopped (6-8 cups) 2 Tbsp. dried cranberries or cherries 1/4 yellow or red onion, sliced 2-4 Tbsp. vinaigrette dressing 2 Tbsp. shredded Parmesan cheese On one side of each piece of bread, spread a thin layer of butter, about 1 tsp. per slice. On the non-buttered side of 4 slices of the bread, layer 1/4 of the cheese, 2 slices of turkey, and a few slices of apple. On the other non-buttered side of 4 pieces of the bread, thinly spread 1 tsp. of mustard. Press the top half of each sandwich on top so the buttered sides of both pieces of bread are on the outside. (Prepare the salad now, if you are serving it.) Heat a large heavy skillet (cast-iron works great) or grill pan (or a panini press, if you have one) over medium heat. When the pan is hot, cook the sandwiches for about 2 minutes per side, pressing them down with a spatula, foil-wrapped brick or heavy pot, until the outsides are deep golden brown, reducing the heat if the outsides of the sandwiches are becoming too dark. (Keep the grilled sandwiches warm in a 300 degree oven if you need to cook them in two batches.) Slice the sandwiches on the diagonal to serve while they re still warm. Do Ahead or Delegate: Remove the butter from the refrigerator to soften if necessary, slice the cheese if necessary and refrigerate, slice the apple and store tossed with a little lemon juice to prevent browning. Flavor Booster: Use spicy mustard and/or use mustard on one slice of bread and add another one of the spreads on the other slice. Tip: While many lean proteins you can get at your store s deli are easy to incorporate into meals, they can pack a significant sodium punch. Always opt for low-sodium deli meats when they are available. Serve with Green Salad with Sliced Onions, Parmesan Cheese, and Dried Cranberries Combine the lettuce, onions, Parmesan cheese and cranberries. Toss the salad with the dressing, to taste. Nutritional Information Per Serving (% based upon daily values): Calories 474, Total Fat: 19g, 29%; Saturated Fat: 12g, 58.5%; Cholesterol: 86mg, 28.5%; Sodium: 1205mg, 50%; Total Carbohydrate: 79g, 26%; Dietary Fiber: 6g, 21.5%; Sugar: 35g; Protein: 25g Nutrition with side dish(es): Calories 522, Total Fat: 21g, 33%; Saturated Fat: 12g, 58.5%; Cholesterol: 87mg, 28.5%; Sodium: 1247mg, 52%; Total Carbohydrate: 85g, 28%; Dietary Fiber: 7g, 27.5%; Sugar: 39g; Protein: 26g Weight Watcher Points Plus: 15 - Weight Watcher Points(+Sides): 16 Copyright 2016 The Six O'Clock Scramble page 6 / 9

7 Black Bean, Fennel and Tomato Stew Prep: 20 minutes Cook: 40 minutes Total: 60 minutes # of Servings: 6 Serving Size: about 1 3/4 cups This luscious stew is aromatic and the soft vegetables and rice melt in your mouth. It s a great sensory experience. Serve with Garlic Cheese Bread and with honeydew. 1 Tbsp. extra virgin olive oil 1 bulb fennel, (use bulb only), chopped, or use 1 cup sliced endive or celery plus 1 tsp. crushed or ground fennel or anise seed 1 yellow onion, chopped 1 tsp. minced garlic, (about 2 cloves) 28 oz. diced tomatoes, with their liquid 1/2 tsp. dried oregano Ingredients for side dish - Garlic Cheese Bread 3 whole wheat pita pockets or 1 large sub roll (use wheat/gluten-free if needed) 2 Tbsp. butter or margarine Ingredients for side dish - Honeydew Melon or Cantaloupe 1 honeydew melon or cantaloupe 1 Tbsp. brown sugar (optional) 1/2 cup conventional brown rice (not quick-cooking) 1/4 tsp. black pepper 15 oz. reduced-sodium canned black beans, with their liquid 1/2 cup shredded Parmesan cheese 1/4-1/2 tsp. garlic powder, or to taste 1/2 cup shredded part-skim mozzarella cheese In a stockpot over medium-high heat, heat the oil. Add the fennel, onions and garlic and sauté them for about 5 minutes. Add the tomatoes, oregano, 3 cups of water, and the brown sugar (optional). Raise the heat and bring it to a boil. Add the rice, reduce the heat to medium-low, cover and simmer it, stirring occasionally, for 40 minutes. (Prepare the garlic bread and slice the fruit, if you are serving them.) Stir in the pepper and black beans and cook it for a few minutes more until it is heated through. Serve it immediately, topped with plenty of Parmesan cheese, or refrigerate it for up to 3 days, or freeze it for up to 3 months. Slow Cooker Directions: You will need at least a 5L slow cooker to make this recipe. Omit the oil. Reduce the water to 1 cup. Add all the ingredients except the rice and cheese to the slow cooker and cook on low for 6-8 hours. Add the rice, stir well, and cook on HIGH for minutes more, until the rice is tender. Serve it topped with the cheese. (Slow cooker cooking times may vary Get to know your slow cooker and, if necessary, adjust cooking times accordingly.) Do Ahead or Delegate: Chop the fennel and the onion, peel the garlic, shred the cheese if necessary and refrigerate, or fully prepare and refrigerate or freeze the stew. Flavor Booster: Use diced tomatoes seasoned with Italian herbs and serve the stew with hot pepper sauce such as Tabasco. Tip: To easily remove burnt-on food from your skillet, simply add a drop or two of dish soap and enough water to cover the bottom of the pan and bring to a very low boil for about 10 minutes. This will loosen the food and make it easier to clean. Serve with Garlic Cheese Bread Preheat the broiler or toaster oven. Split the pita pockets in half, separating the tops from the bottom. Top each half with the butter or margarine, sprinkle them with garlic powder, and top them with the mozzarella cheese. Put the bread under the broiler or in the toaster oven until the cheese melts and the edges of the bread turn golden, 2-3 minutes. Serve with Honeydew Melon or Cantaloupe Cut the honeydew and serve. If the melon needs extra flavor, sprinkle it with a little fresh lemon or lime juice. Nutritional Information Per Serving (% based upon daily values): Calories 190, Total Fat: 4g, 7%; Saturated Fat: 2g, 7%; Cholesterol: 5mg, 1%; Sodium: 560mg, 23%; Total Carbohydrate: 32g, 11%; Dietary Fiber: 9g, 36%; Sugar: 11g; Protein: 9g Nutrition with side dish(es): Calories 400, Total Fat: 10g, 17%; Saturated Fat: 4g, 16%; Cholesterol: 13mg, 4%; Sodium: 832mg, 34%; Total Carbohydrate: 65g, 22%; Dietary Fiber: 12g, 44%; Sugar: 25g; Protein: 16g Weight Watcher Points Plus: 5 - Weight Watcher Points(+Sides): 9 Copyright 2016 The Six O'Clock Scramble page 7 / 9

8 Greek Rice Bowl with Spinach, Feta and Pine Nuts Prep + Cook: 25 minutes # of Servings: 4 Serving Size: 1 1/2 cups This is a light and healthy dinner with a fresh Greek flavor, suggested by our friend Mark Spindel. It s so simple, yet unbelievably delicious! Serve it with tzatziki. 1 1/2 cups white or quick-cooking brown rice 1/4 cup pine nuts, or use sunflower seeds 1 Tbsp. extra virgin olive oil 1/2 tsp. minced garlic, (about 1 clove) oz. baby spinach 1/4 lemon, juice only, about 1 Tbsp. 1/4 cup raisins or currants (optional) 1/8-1/4 tsp. salt, or to taste 1/8 tsp. black pepper, or to taste 1 cup crumbled feta cheese Ingredients for side dish - Tzatziki (Greek yogurt and cucumber sauce) 1 cup plain nonfat or low fat yogurt 1/4 lemon, juice only, about 2 Tbsp. 2 small cucumbers, 1/2 of 1 cucumber peeled and grated, 1 tsp. honey and squeezed dry with a clean towel (1/2 cup total), peel 1 tsp. extra virgin olive oil and slice the rest of the cucumbers for serving 1/2 lb. baby carrots (optional) 1/2 tsp. minced garlic, (about 1 clove) 1 Tbsp. fresh dill, chopped, or use 1 tsp. dried Cook the rice according to the package directions. Meanwhile, lightly toast the pine nuts (or sunflower seeds) and set them aside. (Start the tzatziki now, if you are serving it.) In a large skillet, heat the oil over medium heat and sauté the garlic for about 30 seconds, until it is just fragrant. Stir in the spinach, cover the pan, and reduce the heat to low. Steam the spinach until it is just wilted, about the minutes. To the spinach, add the lemon juice, pine nuts, and raisins or currants (optional), and stir it gently until it is warmed through. Season it with salt and pepper. Serve the rice in bowls, topped with the spinach mixture and feta cheese or refrigerate it up to 3 days. Do Ahead or Delegate: Cook the rice, toast the pine nuts, peel the garlic, juice the lemon, crumble the cheese if necessary and refrigerate, or fully prepare and refrigerate the dish. Flavor Booster: Double the garlic, and use a little extra salt and pepper. Tip: Spinach and other dark leafy greens contain vitamin E, which is great for your muscles now (remember Popeye?) and beneficial for your brain down the road. A study from the Archives of Neurology determined that women that had a healthy degree of vitamin E in their diet were more likely to avoid developing dementia as they aged than those who consumed less. Avocados and peanuts are also good sources of vitamin E. Serve with Tzatziki (Greek yogurt and cucumber sauce) Combine the yogurt, grated cucumber, garlic, dill, lemon, honey and oil. Serve immediately or refrigerate it for up to 3 days. Serve the tzatziki with the remaining cucumber and/or baby carrots. Nutritional Information Per Serving (% based upon daily values): Calories 400, Total Fat: 14g, 22%; Saturated Fat: 6g, 28%; Cholesterol: 25mg, 8%; Sodium: 470mg, 20%; Total Carbohydrate: 59g, 20%; Dietary Fiber: 3g, 10%; Sugar: 8g; Protein: 9g Nutrition with side dish(es): Calories 438, Total Fat: 15g, 23.5%; Saturated Fat: 6g, 28%; Cholesterol: 28mg, 9%; Sodium: 486mg, 21%; Total Carbohydrate: 63g, 21.5%; Dietary Fiber: 3g, 10%; Sugar: 11g; Protein: 14g Weight Watcher Points Plus: 11 - Weight Watcher Points(+Sides): 11 Copyright 2016 The Six O'Clock Scramble page 8 / 9

9 Powered by TCPDF ( Try Use this promo code: GL30031 for $3 off of 3, 6 or 24 month subscription. TEAR OFF FOR A FRIEND! GROCERY LIST Produce 1 lb. carrots (1a) * 1/2 lb. baby carrots (optional)(5a) 1 yellow onion (4) 1 yellow or white onion (1) 1/4 yellow or red onion (3a) 1/2 red onion (2) 1 red bell pepper (2) 1 head lettuce, any variety (3a) oz. baby spinach (5) 1 clove garlic (2a) 1 Tbsp. fresh dill (5a) * 1 tsp. fresh or dried dill (optional)(1a) 1 bulb fennel (4) 1 zucchini (2) 2 small cucumbers (5a) 1 lb. asparagus (1) 2 lbs. Yukon Gold or russet potatoes (2a) 1 5/8 lemons (1a)(2)(5)(5a) 1 Granny Smith or other tart apple (3) 3 bananas (2b) 1 honeydew melon or cantaloupe (4b) Meat and Fish 1/2 lb. boneless chicken, steak, or extra-firm tofu (1) 1-1 1/2 lbs. white roughy, cod, tilapia, or other white fish fillets (2) 4 oz. reduced-sodium sliced turkey or smoked Tofurky or other meatless deli slices (3) Shelved Items 8 slices whole wheat bread (use wheat/gluten-free if needed) (3) 3 whole wheat pita pockets or 1 large sub roll (use wheat/glutenfree if needed) (4a) 1 1/2 cups white or quick-cooking brown rice (5) 1/2 cup conventional brown rice (not quick-cooking) (4) 16 oz. Chinese lo mein noodles (sold with Asian foods) or spaghetti (use wheat/gluten-free if needed) (1) 28 oz. diced tomatoes (4) 15 oz. reduced-sodium canned black beans (4) Spices 1 5/8-1 3/4 tsp. salt (2)(2a)(5) 1/2 tsp. dried oregano (4) 1/4 tsp. dried thyme (2a) 1/2 tsp. black pepper (2)(4)(5) Staples 8 tsp. butter (3) 4 Tbsp. butter or margarine (2a)(4a) 5 Tbsp. + 1 tsp. extra virgin olive oil (1a)(2)(4)(5)(5a) 1/4 cup peanut oil (1) 2-4 Tbsp. vinaigrette dressing (3a) 4 tsp. Dijon mustard (use wheat/gluten-free if needed) (3) Refrigerated/Frozen Section 1 cup crumbled feta cheese (5) 3/4 cup + 2 Tbsp. shredded Parmesan cheese (2)(3a)(4) 1/2 cup shredded part-skim mozzarella cheese (4a) 6 oz. Spanish manchego cheese (3) 2 Tbsp. dried cranberries or cherries (3a) * 1/4 cup raisins or currants (optional)(5) 1 chocolate graham cracker crust (look for crust with no trans fats) (2b) 1 tsp. superfine sugar (1) 1 Tbsp. chocolate syrup (2b) 1/4 cup pine nuts (5) 1 tsp. herbes de Provence (2) 1/4 tsp. ground ginger (1a) 1/4-1/2 tsp. garlic powder (4a) 1/4 cup reduced-sodium soy sauce (use wheat/gluten-free if needed) (1) * 1 Tbsp. brown sugar (optional)(4) 3 tsp. honey (1a)(5a) 1/2 cup nonfat or low fat milk (2a) 4 1/2 tsp. minced garlic (1)(2)(4)(5)(5a) 1 cup plain nonfat or low fat yogurt (5a) 1/4 cup orange juice (1a) 2 cups whipped cream (2b) The above ingredients will make (1) = Chinese Lo Mein Noodles with Asparagus, (1a) = Orange-Ginger Glazed Carrots, (2) = Lemony Fish Bake with Vegetable Confetti, (2a) = Whipped Potatoes (Mashed Potatoes), (2b) = Banana Whipped Cream Pie with Chocolate Drizzle, (3) = Grilled Cheese with Turkey, Spanish Manchego and Tart Apples, (3a) = Green Salad with Sliced Onions, Parmesan Cheese, and Dried Cranberries, (4) = Black Bean, Fennel and Tomato Stew, (4a) = Garlic Cheese Bread, (4b) = Honeydew Melon or Cantaloupe, (5) = Greek Rice Bowl with Spinach, Feta and Pine Nuts, (5a) = Tzatziki (Greek yogurt and cucumber sauce) * - Includes ingredients that are optional. Copyright 2016 The Six O'Clock Scramble page 9 / 9