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MARCH 2019 MENU


Vegetarian
Gluten Free
Dairy Free
NUTRITIONAL FACTS

A simple Asian-inspired marinade -- which includes pineapple juice, Worcestershire sauce, garlic and onions -- make this sirloin bavette (very similar to flank steak) super tasty. Slice the steak into tender strips to top a light salad or serve alongside roasted or steamed veggies.   Prepared in the oven (or on the BBQ if you're brave!).

Cooking time: 1 hour.

Calories 347

Total Fat 15 g

Saturated Fat 5 g

Cholesterol 88 mg

Sodium 568 mg

Carbohydrates 4 g

Fiber 0 g

Sugar 3 g

Protein 41 g

NUTRITIONAL FACTS

Chunks of fresh boneless, skinless chicken breast slow-cook all day in a rich tomato mix. Just before serving add the mixture of black beans, kidney beans and corn. This chili is not spicy but hearty and healthy with wonderful fibre from the beans! Serve with corn chips and top with cheese and avocado. YUM! Prepared in the crock-pot.

Cooking time: 6-8 hours.

Calories 238

Total Fat 2 g

Saturated Fat 0 g

Cholesterol 22 mg

Sodium 912 mg

Carbohydrates 38 g

Fiber 9 g

Sugar 6 g

Protein 20 g

NUTRITIONAL FACTS

A wonderful shrimp entrée with garlic, onions, feta cheese and tomatoes. Quickly sauté the shrimp, allow the feta/tomato mix to melt-in and enjoy this quick-to-prepare, divine-tasting entree!  Prepared on the stovetop.

Cooking time: 10 minutes.

Calories 224

Total Fat 11 g

Saturated Fat 4 g

Cholesterol 189 mg

Sodium 406 mg

Carbohydrates 4 g

Fiber 0 g

Sugar 1 g

Protein 26 g

NUTRITIONAL FACTS

Fall-off-the bone Maple Hill or Alberta Platinum chicken drumsticks seasoned with oregano, lemon and spices and topped with a healthy grating of feta cheese. YUM! Throw them in your slow cooker before you leave the house and come home to an amazing smelling kitchen and a tasty dinner when served with a fresh and crunchy Greek salad and/or roasted potatoes!

Cooking time: 4 hours.

Calories 528

Total Fat 38 g

Saturated Fat 11 g

Cholesterol 182 mg

Sodium 646 mg

Carbohydrates 1 g

Fiber 1 g

Sugar 1 g

Protein 43 g

NUTRITIONAL FACTS

Two wonderful cheeses melt into the macaroni pasta for gooey goodness. The pesto adds just the right amount of flavour and distinction to satisfy even the most discerning palates! Yum - mouths will water just thinking about this comfort food.  Prepared on the stovetop.

Cooking time: 25 minutes.

Calories 528

Total Fat 20 g

Saturated Fat 10 g

Cholesterol 45 mg

Sodium 349 mg

Carbohydrates 62 g

Fiber 2 g

Sugar 7 g

Protein 23 g

NUTRITIONAL FACTS

Fresh sausage, chili powder and garlic are quickly sautéed and simmered with a corn, black bean, tomato, bell pepper & salsa sauce for a Mexican delight. Served with tortilla chips or over steamed rice (casserole-style), this dish is a hit.  Prepared on the stovetop.

Cooking time: 20 minutes.

Calories 522

Total Fat 37 g

Saturated Fat 13 g

Cholesterol 86 mg

Sodium 1,200 mg

Carbohydrates 25 g

Fiber 6 g

Sugar 2 g

Protein 24 g

NUTRITIONAL FACTS

This quick-cooking stir fry tastes great served over steamed rice or rice noodles. The lean beef stir fry marinates in a delicious fresh ginger and oyster sauce blend which is complimented by a generous serving of green beans to make a complete meal. Prepared on the stove-top. 

Cooking time: 20 minutes.

Calories 205

Total Fat 5 g

Saturated Fat 2 g

Cholesterol 47 mg

Sodium 471 mg

Carbohydrates 9 g

Fiber 2 g

Sugar 3 g

Protein 28 g

NUTRITIONAL FACTS

These are so delicious, we constantly get requests to bring them back!  A warm blend of pesto, mozzarella and parmesan cheese along with diced all-white chicken fill the flour tortillas and bake in your oven for an ooey-gooey mozzarella, chicken and pesto delight!  Prepared in the oven.

Cooking time: 20 minutes.

Calories 451

Total Fat 21 g

Saturated Fat 6 g

Cholesterol 55 mg

Sodium 727 mg

Carbohydrates 43 g

Fiber 4 g

Sugar 1 g

Protein 31 g

Calories 451

Total Fat 21 g

Saturated Fat 6 g

Cholesterol 55 mg

Sodium 727 mg

Carbohydrates 43 g

Fiber 4 g

Sugar 1 g

Protein 31 g

NUTRITIONAL FACTS

A slow cooker pineapple chicken recipe that combines boneless, skinless chicken breasts with pineapple, turmeric, and coconut milk for an outstanding and easy meal.  Served over brown rice with a side of veggies, this is a delightfully healthy dish.  As this meal slow cooks, it smells so good that you may want to eat it right out of the pot.  Prepared in the slow cooker. 

Cooking time: 4-8 hours.

Calories 242

Total Fat 6 g

Saturated Fat 3 g

Cholesterol 87 mg

Sodium 483 mg

Carbohydrates 10 g

Fiber 1 g

Sugar 7 g

Protein 36 g

NUTRITIONAL FACTS

A lean pork roast is drizzled with a sweet & sticky date sauce.  The sauce simmers with apple juice, dates, a hint of honey, cinnamon and more. As it reduces and thickens, it becomes the perfect compliment to sliced pork roast. Prepared in the oven and on the stovetop.

Cooking time: 1 hour.

Calories 316

Total Fat 11 g

Saturated Fat 5 g

Cholesterol 107 mg

Sodium 364 mg

Carbohydrates 22 g

Fiber 1 g

Sugar 19 g

Protein 33 g

NUTRITIONAL FACTS

This meaty, delicious, and comforting classic is often requested at our house! Brown the natural, hormone-free ground beef with some garlic, onion and spices. Next, throw in our special tomato sauce and let the whole thing simmer while you read a book and enjoy a cup of tea (for no less than 1.5 hours, obviously). About 15 minutes before you want to eat, cook the spaghetti (provided) until al dente. Top your cooked spaghetti with the delicious sauce and pass around the parm!

Cooking time: 2 hours.

Calories 591

Total Fat 16 g

Saturated Fat 6 g

Cholesterol 70 mg

Sodium 887 mg

Carbohydrates 77 g

Fiber 8 g

Sugar 12 g

Protein 36 g

NUTRITIONAL FACTS

Green beans, sliced okra, tomatoes, cauliflower & more combine to make a healthy and filling vegetarian dish. A wonderful spice blend along with a bit of cream and cashews brings these unique flavours together. If you like your veggies and want to try something full of flavour, give this a try! Prepared on the stovetop. 

Cooking time: 20 minutes.

Calories 243

Total Fat 17 g

Saturated Fat 10 g

Cholesterol 43 mg

Sodium 574 mg

Carbohydrates 19 g

Fiber 5 g

Sugar 6 g

Protein 6 g