With the right ingredients in your pantry, fridge, and freezer you can always have the makings of a quick, easy, and delicious dinner, even on a busy weeknight. Take this checklist to the grocery store and you’ll be surprising family and friends with your ability to pull dinner from thin air.

IN YOUR CABINET

1. Extra-virgin olive oil.

2. Vegetable oil.

3. Balsamic and red wine vinegar.

4. Dijon mustard.

5. Fresh garlic.

6. Soy sauce.

7. Dried oregano, basil leaves, thyme, rosemary, cayenne pepper. Keep in mind that there are literally dozens of herbs and spices out there—these are some of the most versatile.

8. Cinnamon. You’ll be amazed what a great combo chicken and cinnamon make. (See “Weeknight No Brainers.”) Plus, cinnamon toast is comfort food.

9. Salt and pepper (fresh ground and canned pepper).

10. Canned beans. Refried, garbanzo (also called chickpeas), black, or any favorites can be added to rice or pasta to make a complete protein and a satisfying as well as nourishing dish. Also add beans to tossed salads, tuna, or other main dish salads.

11. Pasta. Stock at least one long and one short pasta for variety. Remember, the thinner the pasta, the quicker it cooks.

12. Couscous. Check the gourmet or international area of your store for flavored couscous (garlic and olive oil, lentils and tomatoes, etc.). Many can be prepared in under ten minutes with virtually no effort and the result is a tasty one-dish meal.

13. Rice. Stocking different kinds, like basmati or long-grain white rice, along with a couple of pilaf mixes will give you more options for main and side dishes. Steer clear of Minute Rice. Real rice only takes about fourteen minutes longer, and when it’s cooked, it tastes like rice—not the box it came in. Spend those extra fourteen minutes opening the mail or playing with your cat.

14. Bottled pasta sauce.

15. Bottled salsa.

16. Canned tomatoes. Chopped or crushed, in their own juice. Add to pasta or rice for a no-cook sauce, or use as a base for a more complicated red sauce.

17. Raisins. Add these to salads, fruit salads, couscous.

18. Bottled marinated artichoke hearts, roasted red peppers, mushrooms. Lay these out on a plate with some oil-packed tuna for a quick antipasto dinner. Or add any of these things to hot pasta with sauce or to any dish that seems to need a little jazzing up.

19. Canned tuna and salmon. Use for salads, pastas, and, yes, even sandwiches.

20. Canned chicken or vegetable broth. Stock a few 14 1?2-ounce cans and use for soup base or instead of water for more flavorful rice. Using low-sodium broth will allow you more control over the flavor and salt content of what you’re cooking.

21. Boboli or other commercially made pizza shells. Try the “no brainer” Mexican pizza on page 53 or let your kids construct a weeknight pizza of their own invention.

IN YOUR REFRIGERATOR

1. Eggs. Never underestimate the simple elegance of an herb (cheese? vegetable? onion?) omelet for dinner.

2. Butter or margarine. (or both) butter can be kept frozen.

3. Plain nonfat yogurt. Mix a cup of yogurt with 1?4 cup extra virgin olive oil, one large clove of garlic (pressed), salt and pepper. Use as sauce on chicken, fish, or rice. Sprinkle in thyme or dill if the mood strikes you.

4. Parmesan cheese. A tightly wrapped wedge will keep for weeks. Stay away from the dust-flavored “cheese” sold in round cans in the grocery section.

5. Cheddar and/or jack cheeses. They don’t keep as long as parmesan (which is much drier), but wrap them tightly and cut off any visible mold before using. Toss cubes into salads, grate into Mexican dishes, or slice for snacks.

6. Pecans and pine nuts. Toast either in a small skillet and add to salads, pastas, rice dishes.

7. Bagged whole baby carrots. Sauté or steam them for a side dish, slice them for a salad, or just snack on them while you’re cooking dinner.

8. Onions.

9. Potatoes. Bake a big one (sweet or russet) as the centerpiece of the meal and top with salsa, yogurt, grated cheese, black beans, diced onion, or any combination that appeals to you.

IN YOUR FREEZER

1. Pesto sauce. Thaw this in the microwave and add to pasta or use as a topping on pizza shells or lightly toasted French bread.

2. Bread and rolls. Crusty rolls, baguettes, sourdough bread—keep as much as you can fit in the freezer and heat gently in a 300-degree oven. Never use the microwave to thaw or heat frozen bread or you’ll need a hacksaw to slice it.

3. Sausages. Better groceries sell fully cooked, frozen chicken sausages flavored with delicious additions such as apple, sun-dried tomatoes and parmesan or cilantro. You can defrost these and pop them into a skillet—they’ll be ready as soon as they’re heated through.

4. Frozen vegetables. Let your preference be your guide, of course, but here are some possibilities: Peas thawed quickly under cold running water are a tasty addition to salads and pasta. Frozen spinach sautéed with garlic, olive oil, and rosemary is an excellent side dish for pasta. In a pinch, you can stir-fry good-quality frozen green beans, broccoli florets, and snow peas with any other vegetables as a side or vegetarian main dish.

5. Chicken breasts. The skinless/boneless variety can be thawed in the microwave.