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JANUARY 2017 MENU


Vegetarian
Gluten Free
Dairy Free
NUTRITIONAL FACTS

Another crock-pot wonder! Tender beef stew cooks in your crock-pot with all of the delicious Mexican flavours of chili powder, corn, green peppers and kidney beans. Fill your flour tortillas (provided) with this delicious mixture and it's time for a fiesta! Prepared in the crock-pot.

Cooking time: 6-8 hours.

Calories 565

Total Fat 17 g

Saturated Fat 4 g

Cholesterol 54 mg

Sodium 661 mg

Carbohydrates 47 g

Fiber 6 g

Sugar 4 g

Protein 57 g

NUTRITIONAL FACTS

Black beans, extra virgin olive oil, diced all-white chicken and peas meld together to create the most fantastic sauce.  Boil the linguine (provided), toss with the pasta and you will have a unique and delicious dish.  You have to try this to believe how tasty it is (we've had many requests to bring it back!)  Prepared on the stovetop.

Cooking time: 20 minutes.

Calories 654

Total Fat 31 g

Saturated Fat 5 g

Cholesterol 43 mg

Sodium 758 mg

Carbohydrates 72 g

Fiber 12 g

Sugar 1 g

Protein 25 g

NUTRITIONAL FACTS

Lean chunks of all-white, boneless, skinless chicken stir-fry bake in the oven with a wonderful (and classic!) mixture of tomatoes, mozzarella and Italian seasonings. Throw in the oven, toss together a salad and dinner is served! Prepared in the oven. 

Cooking time: 30 minutes.

Calories 245

Total Fat 6 g

Saturated Fat 3 g

Cholesterol 90 mg

Sodium 551 mg

Carbohydrates 9 g

Fiber 1 g

Sugar 2 g

Protein 37 g

NUTRITIONAL FACTS

Mozzarella with tomato marinara, breadcrumbs and oregano coat boneless, skinless chicken breasts as they bake in the oven. A simple classic that will please all palates. Baked in the oven.

Cooking time: 40 minutes.

Calories 260

Total Fat 6 g

Saturated Fat 2 g

Cholesterol 93 mg

Sodium 293 mg

Carbohydrates 11 g

Fiber 1 g

Sugar 4 g

Protein 39 g

NUTRITIONAL FACTS

A delicious and light entree that's also fun to eat!  All-white chunks of chicken, soy sauce, fresh ginger, teriyaki, green onions, and water chestnuts combine to make a generous filling for lettuce wraps. You simply need to provide the lettuce, warm the oh-so tasty filling on the stovetop, fill, and enjoy! Prepared on the stovetop.

Cooking time: 10 minutes.

Calories 144

Total Fat 7 g

Saturated Fat 1 g

Cholesterol 31 mg

Sodium 500 mg

Carbohydrates 5 g

Fiber 1 g

Sugar 3 g

Protein 17 g

NUTRITIONAL FACTS

A delicious, light and easy weeknight meal that combines a few tasty ingredients with mild, tender wild-caught haddock...a dish that will satisfy even non-fish-lovers!

Cooking time: 20 minutes.

Calories 242

Total Fat 13 g

Saturated Fat 5 g

Cholesterol 71 mg

Sodium 315 mg

Carbohydrates 1 g

Fiber 0 g

Sugar 0 g

Protein 29 g

NUTRITIONAL FACTS

Succulent braised pork with a tangy sweetness the whole family will enjoy. Red currant jam (how exotic!) has an excellent tart/sweet balance that tastes great with the pork and carrot stew.  Prepared in the crock-pot.

Cooking time: 6-8 hours.

Calories 278

Total Fat 7 g

Saturated Fat 2 g

Cholesterol 97 mg

Sodium 350 mg

Carbohydrates 21 g

Fiber 1 g

Sugar 14 g

Protein 33 g

NUTRITIONAL FACTS

The lovely flavour combination of lentils, garlic and sausage combine to make this hearty stew divine! A generous portion of mild sausage links are stewed in your crock-pot with lentils (full of fiber and delicious!), tomatoes, thyme and basil for a satisfying meal. Serve with a chunk of bread and dinner is done! Prepared in the crock-pot.

Cooking time: 4-5 hours.

Calories 585

Total Fat 39 g

Saturated Fat 13 g

Cholesterol 89 mg

Sodium 1,438 mg

Carbohydrates 32 g

Fiber 12 g

Sugar 4 g

Protein 26 g

NUTRITIONAL FACTS

The thinly sliced, delicious cut of rouladen (beef) simmers on your stovetop with tomatoes, onions and breadcrumbs to thicken it. This dish is sooo good, it melts in your mouth! Prepared on the stovetop.

Cooking time: 45 minutes.

Calories 350

Total Fat 17 g

Saturated Fat 6 g

Cholesterol 88 mg

Sodium 520 mg

Carbohydrates 16 g

Fiber 2 g

Sugar 3 g

Protein 44 g

NUTRITIONAL FACTS

One of our favourite shrimp dishes!  A delicious blend of tomato, herbs, extra virgin olive oil and of course, garlic. The large and succulent shrimp cook quickly and when served with your favorite pasta, dinner is ready in minutes. Prepared on the stove-top.

Cooking time: 10 minutes.

Calories 293

Total Fat 20 g

Saturated Fat 3 g

Cholesterol 172 mg

Sodium 264 mg

Carbohydrates 4 g

Fiber 1 g

Sugar 2 g

Protein 24 g

NUTRITIONAL FACTS

Heart-healthy walnuts and vitamin-C rich spinach melt together with feta cheese and sour cream to create a unique, healthy and flavourful pasta sauce. Whole grain penne pasta is mixed with the sauce once it is cooked and you have a wonderfully delicious pasta dish ready in just under 20 minutes. Whole grain pasta provided. Prepared on the stovetop.

Cooking time: 20 minutes.

Calories 635

Total Fat 29 g

Saturated Fat 9 g

Cholesterol 39 mg

Sodium 431 mg

Carbohydrates 79 g

Fiber 6 g

Sugar 4 g

Protein 22 g

NUTRITIONAL FACTS

This is a hearty, rich, vegetarian chili with a kick! Perfect comfort food to eat when it's crackling fire/fuzzy sock weather. This dish also tastes great enjoyed as leftovers or for lunch the next day.

Cooking time: 60-75 minutes.

Calories 253

Total Fat 2 g

Saturated Fat 0 g

Cholesterol 0 mg

Sodium 767 mg

Carbohydrates 50 g

Fiber 13 g

Sugar 6 g

Protein 14 g