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steak—2/3 pound

      Oysters, fresh, shucked—1 pound

      Pork chops, bone-in, center-cut, 5 ounces each—4

      Tuna, chunk, flavor-fresh in 6.4-ounce pouches, packed in water—2

      Grains, Bread, & Pasta

      Bread crumbs, whole-wheat—1/4 cup

      Linguine, whole-wheat—8 ounces

      Pizza crust, whole-wheat, 12-inch prepackaged—1

      Tortillas, low-carb (10 grams carb and more than 4 grams fiber)—8

      Dairy & Cheese

      Buttermilk, low-fat—1 cup

      Cheese, cheddar, reduced-fat, shredded—1/2 cup

      Cheese, mozzarella, part-skim, shredded—1/2 cup

      Cheese, Parmesan, freshly grated—1 Tbsp

      Eggs

      Half-and-half, fat-free—1 cup

      Margarine, trans-fat-free

      Yogurt, fat-free, plain—3 Tbsp

      Canned Goods & Sauces

      Chickpeas (garbanzo beans)—1 cup

      Mayonnaise, light—1 jar

      Frozen Foods

      Spinach, chopped—1 bag

      Staples, Seasonings, & Baking Needs

      Baking powder

      Black pepper, ground

      Cayenne pepper

      Chili powder

      Cornmeal

      Cumin

      Flour, all-purpose

      Honey

      Mustard, Dijon

      Nonstick cooking spray

      Oil, canola

      Oil, olive

      Red pepper flakes

      Salt

      Miscellaneous

      Wine, white

Veggie Pizza

       Makes: 4 servingsServing Size: 2 slicesPrep Time: 20 minutes

      1 tsp olive oil

      1 cup broccoli florets

      1 yellow squash, sliced (about 1 cup)

      1 cup sliced mushrooms

      1 red bell pepper, sliced into thin strips

      2 garlic cloves, minced

      1 12-inch prepackaged whole-wheat pizza crust

      1/2 cup shredded part-skim mozzarella cheese

      1/4 tsp ground black pepper

      1/4 tsp crushed red pepper flakes

      Salad 4 cups salad greens 1 medium tomato, sliced 1/2 medium cucumber, sliced

      1 Preheat oven to 450°F. Add olive oil to a large nonstick skillet over medium heat. Add broccoli, squash, mushrooms, and red bell pepper; sauté for 3 minutes. Add garlic and sauté 30 more seconds.

      2 Place pizza crust on a baking sheet. Spread the veggie mixture evenly over the pizza. Sprinkle with cheese, black pepper, and red pepper flakes.

      3 Bake pizza in oven for 20 minutes or until the cheese begins to lightly brown.

      4 Prepare a salad and serve it on the side.

      Exchanges/Choices 2 Starch • 2 Vegetable • 1 Med-Fat Meat

      Calories 270 Calories from Fat 70

      Total Fat 8.0g Saturated Fat 3.2g Trans Fat 0.0g Cholesterol 10mg Sodium 455mg Potassium 715mg Total Carbohydrate 43g Dietary Fiber 9g Sugars 8g Protein 14g Phosphorus 305mg

      Dietitian’s Tip

      Eating pizza can be a great way to sneak even more vegetables into your meal plan.

Beef Fajitas

       Makes: 4 servingsServing Size: 2 fajitasPrep Time: 15 minutes

      nonstick cooking spray

      2/3 pound flank steak, cut against the grain into 2-inch strips

      1 tsp canola oil

      2 green bell peppers, sliced into thin strips

      1 medium onion, sliced into thin strips

      1/4 cup water

      1/2 Tbsp chili powder

      1/4 tsp cayenne pepper

      1/4 tsp cumin

      1/2 tsp salt (optional)

      1/2 tsp ground black pepper

      8 low-carb tortillas (10 grams carb and more than 4 grams fiber)

      1 Coat a large nonstick skillet with cooking spray. Cook beef over medium-high heat for about 3 minutes. Remove from pan and set aside.

      2 Add oil to the pan and heat. Add green pepper and onion; cook for about 7 minutes or until beginning to brown. Add meat and any juices back to pan and cook another 2 minutes.

      3 Add water and spices, including salt and pepper. Bring to a boil; reduce heat, and simmer until water evaporates. Serve with tortillas.

      Exchanges/Choices 1 Starch • 1 Vegetable • 3 Lean Meat

      Calories 245 Calories from Fat 80

      Total Fat 9.0g Saturated Fat 1.8g Trans Fat 0.0g Cholesterol 25mg Sodium 465mg Potassium 440mg Total Carbohydrate 28g Dietary Fiber 16g Sugars 3g Protein 26g Phosphorus 225mg

      Chef’s Tip

      To cut “against the grain” means to slice the meat in the opposite direction of the lines—the grain—in the meat.

Oysters Rockefeller

       Makes: 2 servingsServing Size: about 6 oystersPrep Time: 15 minutes

      nonstick cooking spray

      2 tsp light trans-fat-free margarine

      2 Tbsp all-purpose flour

      1 cup fat-free half-and-half

      1/4 tsp salt (optional)

      1/4 tsp ground black pepper

      1/4 cup chopped, frozen spinach, thawed and drained

      1/4 cup whole-wheat bread crumbs

      1 Tbsp freshly grated Parmesan cheese

      1 pound fresh oysters, shucked and with juice

      2 Tbsp white wine

      1 Preheat oven to 350°F. Coat an 8-inch pie or cake pan with cooking spray; set aside.

      2 In a small nonstick skillet, melt margarine over medium heat. Add flour to margarine, stirring constantly. Cook for 2–3 minutes to make a roux.

      3 In a small saucepan, bring half-and-half to a low boil over medium-high heat. Add roux, salt, and pepper to half-and-half while whisking. Boil for 2 minutes; stir in spinach and cook 2 more minutes.

      4 In a small bowl, combine bread crumbs and Parmesan cheese; set aside.

      5 Line the bottom of the pie or cake pan with the oysters and their juice. Sprinkle wine over the

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