Week 23

Shopping List:

Apple juice

Pineapple juice

Orange juice

Ginger ale

Orange or pineapple sherbet

2 lbs of haddock or cod fillets

Graham crackers

Saltine crackers

Fresh or frozen broccoli

Onion

Can of reduced-sodium chicken broth

Cornstarch

Can of fat-free evaporated milk

Peas

Grapes

 

Lunch: Soup and grapes

Dinner: Fish nuggets, rice, and peas

Dessert: Sherbet punch

 

Low-Fat Broccoli Soup

Combine 2 cups of chopped fresh or frozen broccoli, 1/2 cup of chopped onion, and a can of reduced-sodium chicken broth in a pot. Simmer for 10-15 minutes. Puree half the mixture in a blender and return to the pot.

Whisk 2 Tbsp of cornstarch and 3 Tbsp of fat-free evaporated milk in a small bowl until smooth. Gradually add the rest of the can of milk. Stir into the broccoli mixture. Bring to a boil. Boil and stir for 2 minutes.

 

Fish Nuggets

Heat oil in an electric skillet or deep-fat fryer to 375 degrees. Cut 2 lbs of haddock or cod fillet into 1 inch cubes. Secure with  toothpick if necessary. Finely crush about 16 graham crackers to make 1 cup of crumbs and 25 saltine crackers to make 3/4 cup of crumbs and mix together with 2 tsp of seasoning salt in a shallow bowl. Roll fish cubes in crumb mixture until coated.

Fry nuggets, a few at a time, for 3 minutes. Drain on paper towels.

 

Fruity Sherbet Punch

Pour equal parts of apple juice, pineapple juice, and orange juice into a glass, filling it about halfway. Add ginger ale filling glass to be 2/3 full. Top with a scoop of orange or pineapple sherbet. You can play around with the juice and ginger ale portions to find the combination you like the best.

[My perfect proportion: 2 oz of each juice and 4 oz of ginger ale]

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Week 20

Shopping List:

Pkg of instant vanilla pudding mix

Whipped topping (like Cool Whip)

Graham crackers

Can of cream of chicken soup

4 oz of cheddar cheese

Pkg of frozen California-blend vegetables

Rice

150 g deli ham cut as a 1 cm thick steak

2 cans of tomato soup

Chili powder

Oyster crackers

Monterey Jack cheese

Leek

3 pomegranates

Natural cane sugar

[Buy a 1 L of milk this week. Also needed: miniature semisweet chocolate chips]

 

Lunch: Soup and 1/2 a pommegranate

Dinner: Ham and rice bake

Dessert: Ice cream sandwich!

 

Icebox Sandwiches

Mix a package of instant vanilla pudding mix and 2 cups of cold milk according to package directions and refrigerate until set. Fold in 2 cups of whipped topping and a cup of miniature semisweet chocolate chips.

Place 24 graham crackers square on a baking sheet. Top each with about 3 Tbsp of filling. Place another graham cracker on top. Freeze for 1 hour. Wrap individually in plastic wrap. Freeze. Eat frozen.

 

Ham and Rice Bake

Preheat oven to 350 degrees. Combine a can of condensed cream of chicken soup and 1/2 cup of shredded cheddar cheese in a large pot. Cook and stir until cheese is melted. Stir in a thawed package of California-blend vegetables, a cup of cooked rice, a cup of cubed deli ham, and a sliced leek (just the white and pale green part – compost the dark green part unless you want to make soup out if it).

Transfer to a greased baking dish. Sprinkle with 1/2 cup more of cheese. Bake, uncovered, for 25-30 minutes.

 

Zesty Tomato Soup

Combine 2 cans of condensed tomato soup, 2 2/3 cups of water, and 2 tsp of chili powder in a pot. Heat through. Garnish with oyster crackers and shredded Monterey Jack cheese.

 

Instant Impromptu Soup Tips!

Create instant soup by combining leftover vegetables with chicken or beef broth in a blender and processing until smooth.

OR

Add chicken or beef broth to leftover rice and stir in some lightly sauteed vegetables.

Heat just until warmed through.

Make soup out of leftovers and then freeze to eat on a later date.