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Ck_menu_dinner
Prep Time Menu_clock 60 minutes
Ck_menu_getlist Ck_menu_seemenus
Menu for Day 5
(click on any link to see the recipe - remember, recipe yields are adjustable)
Green Salad
tortilla chips, baked
low-fat oatmeal cookies
Chili Con Carne

Nutritional Information (per serving of the meal):
Calories: 574
Carbohydrates: 60g
Fat: 13g
Saturated Fat: 3g
Protein: 29g
Sodium: 947mg
% Calories from Fat: 20%
% Calories from Saturated Fat: 5%

PREP NOTES: These tips help you get dinner on the table in 30 minutes.
  • Begin making the turkey chili.
  • While the chili is cooking, prepare the salad and set aside.
  • Serve the chili with the chips and salad on the side. Enjoy a reduced fat oatmeal cookie from the store for dessert.
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Below is a list of items you will need from the store. Uncheck any items you may already have and press the printer friendly button at the bottom of this page.
produce
1 clove garlic, (large) : (Chili Con Carne)
4 cups mesclun, (green salad mix), about 4 handfuls : (Green Salad)
1 small onion, chopped : (Chili Con Carne)
4 teaspoons chopped red onion, or scallions : (Chili Con Carne)
2 teaspoons finely chopped shallots : (Green Salad)
1 cup chopped tomatoes, fresh or canned : (Chili Con Carne)
meat, poultry & seafood
2/3 pound lean ground beef sirloin : (Chili Con Carne)
eggs, dairy & soy
4 teaspoons shredded Cheddar cheese : (Chili Con Carne)
1/3 cup non-fat sour cream : (Chili Con Carne)
canned & dried goods
2 cups low-sodium beef broth : (Chili Con Carne)
10 ounces red kidney beans, drained and rinsed (about 1 1/3 cups) : (Chili Con Carne)
spices & seasonings
2 rehydrated ancho chili, peppers, stemmed and seeded : (Chili Con Carne)
freshly ground black pepper : (Green Salad)
1 pinch ground cloves : (Chili Con Carne)
1/3 teaspoon ground cumin : (Chili Con Carne)
freshly ground black pepper, to taste : (Chili Con Carne)
1/3 teaspoon sweet paprika : (Chili Con Carne)
snacks & nuts
4 ounces blue corn tortilla chips, baked : (tortilla chips, baked)
other
Low Fat Oatmeal Cookie low-fat oatmeal cookies : (low-fat oatmeal cookies)
staples
2 teaspoons olive oil : (Chili Con Carne)
1 1/2 tablespoons rice vinegar, (seasoned variety) : (Green Salad)
salt, to taste : (Chili Con Carne)
Select your ingredients and click the "printer friendly" button to receive your shopping list.
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