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FEBRUARY 2017 MENU


Vegetarian
Gluten Free
Dairy Free
NUTRITIONAL FACTS

A pasta dish that combines the sweet (cranberries) with the savoury (parmesan and chicken).  Dried cranberries, chicken, parmesan cheese and a touch of cream coat the curly fusilli pasta in a delicious sauce.  Kids really dig it!  Prepared on the stovetop. 

Cooking time: 20 minutes.

Calories 509

Total Fat 15 g

Saturated Fat 9 g

Carbohydrates 71 g

Fiber 3 g

Sugar 6 g

Protein 25 g

Cholesterol 70 mg

Sodium 217 mg

NUTRITIONAL FACTS

When these pita pizzas are served at our house, they are eaten up in no time! A wonderful blend of olive oil, feta cheese, pesto, and sun-dried tomatoes is smothered on a pita and baked in the oven. The pita bread gets golden and crispy while the delicious flavours melt and meld to perfection. Pita is provided. Baked in the oven. 

Cooking time: 15 minutes.

Calories 507

Total Fat 25 g

Saturated Fat 8 g

Cholesterol 33 mg

Sodium 1,179 mg

Carbohydrates 61 g

Fiber 5 g

Sugar 3 g

Protein 15 g

NUTRITIONAL FACTS

A sweet sauce of hoisin, honey, fresh ginger and slivered almonds make this generous portion of large shrimp taste terrific. Saute on the stovetop and serve over rice for a quick and satisfying meal. 

Cooking time: 15 minutes.

Calories 238

Total Fat 7 g

Saturated Fat 1 g

Cholesterol 173 mg

Sodium 620 mg

Carbohydrates 18 g

Fiber 2 g

Sugar 11 g

Protein 26 g

NUTRITIONAL FACTS

These delicious, kid-friendly chicken drumsticks are the perfect mix of tangy and sweet. After spending four hours in your slow cooker, the moist and flavourful meat literally falls right off the bone!

Cooking time: 4 hours.

Calories 387

Total Fat 9 g

Saturated Fat 2 g

Cholesterol 196 mg

Sodium 774 mg

Carbohydrates 23 g

Sugar 18 g

Protein 50 g

Fiber 0 g

NUTRITIONAL FACTS

Oh, yum.  Yes, that may be the first sentence you utter after trying this Mexican-inspired "pie."  This dish is almost like a cheese dip but more like a pie.  Layers of flour tortillas, black beans, corn, tomatoes, cream cheese and cheddar cheese slow cook in your crock-pot for an amazing dish.  You could even serve this as an appetizer at a party.  This can be prepared in the slow-cooker (it gets a bit messy when you remove it, but the taste is worth it!) or in the oven.  Tortillas provided. 

Cooking time: 1-6 hours.

Calories 600

Total Fat 20 g

Saturated Fat 9 g

Cholesterol 41 mg

Sodium 1,273 mg

Carbohydrates 82 g

Fiber 13 g

Sugar 11 g

Protein 23 g

NUTRITIONAL FACTS

This crock-pot recipe is delicious. A warmed blend of brown sugar, soy sauce, ketchup, garlic and ginger will flavour your side pork ribs in the crockpot as they cook.  Mmm....sticky and delicious.

Cooking time: 5-8 hours.

Calories 755

Total Fat 27 g

Saturated Fat 0 g

Cholesterol 170 mg

Sodium 527 mg

Carbohydrates 78 g

Fiber 0 g

Sugar 72 g

Protein 36 g

NUTRITIONAL FACTS

Lean boneless, skinless bite-size chicken breast stir-fry in a simple marinade of soy, rice vinegar and a pinch of red pepper flakes. This scrumptious combination is then stir-fried with a tasty blend of green peas, white onions, red peppers and sesame seeds to create dinner for you and yours. Prepared on the stovetop. 

Cooking time: 20 minutes.

Calories 203

Total Fat 3 g

Saturated Fat 1 g

Cholesterol 67 mg

Sodium 813 mg

Carbohydrates 13 g

Fiber 2 g

Sugar 4 g

Protein 29 g

NUTRITIONAL FACTS

A classic creamy beef stroganoff entree which cooks all day long in your crock-pot for a delicious weeknight meal. Tender chunks of beef stew are infused with the flavours of parsley and sour cream. Boil some egg noodles (not provided) when you get home, and in 10 minutes a wonderful meal is ready. Prepared in the crock-pot. 

Cooking time: 4-6 hours.

Calories 445

Total Fat 20 g

Saturated Fat 9 g

Cholesterol 142 mg

Sodium 345 mg

Carbohydrates 8 g

Fiber 1 g

Sugar 2 g

Protein 54 g

NUTRITIONAL FACTS

A generous pork roast slow cooks in your crock-pot with the tangy flavours of ketchup, cider vinegar, brown sugar and mustard.  Once the pork has slow cooked for hours (and your house smells incredible!), shred the pork and serve on buns.  Perfect for a cold winter's night.  Prepared in the slow-cooker. 

Cooking time: 8-10 hours.

Calories 328

Total Fat 13 g

Saturated Fat 4 g

Cholesterol 104 mg

Sodium 199 mg

Carbohydrates 9 g

Fiber 1 g

Sugar 8 g

Protein 42 g

NUTRITIONAL FACTS

A beef roast slowly cooks in your crock-pot with a delicious blend of tomatoes, cilantro, cumin and onions. The final result is a delicious and tender shredded beef dish. This would be divine served with Spanish rice and some black beans. Prepared in the crock-pot.

Cooking time: 5-8 hours.

Calories 266

Total Fat 8 g

Saturated Fat 3 g

Cholesterol 70 mg

Sodium 204 mg

Carbohydrates 5 g

Fiber 1 g

Sugar 2 g

Protein 41 g

NUTRITIONAL FACTS

Juicy boneless, skinless chicken breasts are coated with delicious, crunchy coconut flakes and baked in the oven. Drizzle the baked chicken with a sweet and tangy sauce that blends brown sugar, cinnamon and ginger. Devour with anything from steamed rice to a fresh salad. So good!

Cooking time: 25 minutes.

Calories 329

Total Fat 14 g

Saturated Fat 11 g

Cholesterol 87 mg

Sodium 284 mg

Carbohydrates 14 g

Fiber 2 g

Sugar 2 g

Protein 36 g

NUTRITIONAL FACTS

Whole sausage links are browned and simmered with the delectable flavours of kidney beans, baked beans, a hint of cumin and marinara sauce.  Add some frozen peas (provided) and you have a totally delicious chunky soup.  Dunk a hunk of fresh bread into the chili for a light and satisfying dinner.  Prepared on the stovetop. 

Cooking time: 30 minutes.

Calories 550

Total Fat 38 g

Saturated Fat 13 g

Cholesterol 86 mg

Sodium 1,140 mg

Carbohydrates 30 g

Fiber 7 g

Sugar 14 g

Protein 24 g