OUR MENU

JULY 2017 MENU


Vegetarian
Gluten Free
Dairy Free
NUTRITIONAL FACTS

Who doesn't enjoy eating a drumstick?! A generous portion of juicy chicken drumsticks cook with a delicious chili and brown sugar sauce that will have you licking your fingers! Prepared in the oven or on the grill.

Cooking time: 60 minutes.

Calories 349

Total Fat 9 g

Saturated Fat 2 g

Cholesterol 181 mg

Sodium 862 mg

Carbohydrates 19 g

Fiber 1 g

Sugar 14 g

Protein 46 g

NUTRITIONAL FACTS

Ooh yes! A warm blackberry sauce is served on top of perfectly barbecued sirloin steaks for a fancy (yet, no fuss!) dinner. The sirloin steaks are marinated in a blend of olive oil, lemon juice and rosemary, grilled on the barbecue and served with the wonderful blackberry sauce. Served with roasted potatoes, this meal is sure to impress! Prepared on the BBQ and stovetop.

Cooking time: 20 minutes.

Calories 364

Total Fat 19 g

Saturated Fat 7 g

Cholesterol 62 mg

Sodium 345 mg

Carbohydrates 9 g

Fiber 0 g

Sugar 8 g

Protein 32 g

Calories 313

Total Fat 17 g

Saturated Fat 6 g

Cholesterol 54 mg

Sodium 462 mg

Carbohydrates 10 g

Fiber 1 g

Sugar 9 g

Protein 28 g

NUTRITIONAL FACTS

This is a great dish for those carefree summer days when you need something low maintenance and kid-approved! A tender, juicy beef roast cooks long and slow in a delicious BBQ sauce so when everyone's hungry, you simply shred and enjoy! Prepared in the crock-pot or oven.

Cooking time: 3 hours (oven) or 7 hours (crock-pot).

Calories 447

Total Fat 14 g

Saturated Fat 5 g

Cholesterol 135 mg

Sodium 489 mg

Fiber 0 g

Sugar 10 g

Protein 59 g

Carbohydrates 18 g

Calories 408

Total Fat 13 g

Saturated Fat 5 g

Cholesterol 122 mg

Sodium 676 mg

Fiber 1 g

Sugar 13 g

Protein 54 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 262

Total Fat 10 g

Saturated Fat 1 g

Cholesterol 68 mg

Sodium 683 mg

Carbohydrates 9 g

Fiber 2 g

Sugar 4 g

Protein 36 g

NUTRITIONAL FACTS

The wonderful flavours of artichokes, black olives, red peppers, sausage, basil and mozzarella cheese melt together in a flour tortilla. Great to serve at a party or for a scrumptious meal.  Flour tortillas are provided.  Baked in the oven. 

Cooking time: 20 minutes.

Calories 497

Total Fat 24 g

Saturated Fat 8 g

Cholesterol 42 mg

Sodium 1,270 mg

Carbohydrates 48 g

Fiber 6 g

Sugar 5 g

Protein 22 g

Calories 420

Total Fat 20 g

Saturated Fat 6 g

Cholesterol 35 mg

Sodium 1,060 mg

Carbohydrates 41 g

Fiber 6 g

Sugar 5 g

Protein 19 g

NUTRITIONAL FACTS

These tasty, filling and vegan sloppy joes are the perfect way to relive your favourite childhood classic -- with a twist! We sub the beef with high-fibre, high-folate, protein-packed lentils and add in a few interesting flavours to satisfy both adults kids alike! We promise even the die-hard omnivores in your life will be digging in and licking their fingers! Saute the onion, pepper, spice mixture on the stove. Add in your cooked lentils, let the delicious mixture simmer for a few minutes then pile it on some whole wheat buns (provided) and top with sliced avocado, sauerkraut, and maybe some hot sauce.

Cooking time: 35 minutes.

Calories 182

Total Fat 1 g

Saturated Fat 0 g

Cholesterol 0 mg

Sodium 521 mg

Carbohydrates 35 g

Fiber 14 g

Sugar 5 g

Protein 11 g

Calories 182

Total Fat 1 g

Saturated Fat 0 g

Cholesterol 0 mg

Sodium 521 mg

Carbohydrates 35 g

Fiber 14 g

Sugar 5 g

Protein 11 g

NUTRITIONAL FACTS

Lean, all-white chicken stir fry tastes divine in this delicious blend of orange, soy, honey and garlic. Our family loves this kid-friendly meal! Quickly prepared on the stovetop and goes great on a bed of steamed rice or fresh spinach.

Cooking time: 15 minutes.

Calories 532

Total Fat 2 g

Saturated Fat 0 g

Cholesterol 76 mg

Sodium 787 mg

Carbohydrates 103 g

Fiber 0 g

Sugar 96 g

Protein 32 g

Calories 190

Total Fat 2 g

Saturated Fat 0 g

Cholesterol 66 mg

Sodium 674 mg

Carbohydrates 16 g

Fiber 0 g

Sugar 9 g

Protein 27 g

NUTRITIONAL FACTS

Boneless pork chops are combined with a sweet plum sauce that will tantalize your taste buds! The red onions and garlic enhance the overall flavour of these plum glazed chops. Prepared on the BBQ, in the oven, or on the stove-top.

Cooking time: 30 minutes.

Calories 253

Total Fat 4 g

Saturated Fat 1 g

Cholesterol 71 mg

Sodium 751 mg

Carbohydrates 19 g

Fiber 1 g

Sugar 1 g

Protein 33 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

Juicy shrimp mix with fragrant spices and get spiked with tequila to turn an ordinary weeknight dinner into amazing in less than 10 minutes! The Mexican flavours of tequila and red pepper flakes are spot-on. (Don't worry, the alcohol cooks out leaving only the tequila flavour)!

Cooking time: 10 minutes.

Calories 144

Total Fat 4 g

Saturated Fat 1 g

Cholesterol 172 mg

Sodium 266 mg

Carbohydrates 2 g

Protein 23 g

Fiber 0 g

Sugar 0 g

NUTRITIONAL FACTS

We love this beef stir fry!  Tangy teriyaki sauce enhances the tender, perfectly-sliced beef which mingles with red bell peppers, fresh ginger, garlic, and green peas for a complete meal.  Prepared on the stovetop.

Cooking time: 15 minutes.

Calories 318

Total Fat 17 g

Saturated Fat 6 g

Cholesterol 53 mg

Sodium 1,474 mg

Carbohydrates 13 g

Fiber 3 g

Sugar 8 g

Protein 27 g

NUTRITIONAL FACTS

Did you know that tuna is an excellent source of lean protein and high in essential Omega-3 fatty acids?  This pasta dish uses canned tuna, basil pesto, heart-healthy chickpeas and roasted red peppers to create an uber-healthy and tasty pasta dish.  Pasta is provided.

Cooking time: 15 minutes.

Calories 583

Total Fat 19 g

Saturated Fat 3 g

Cholesterol 19 mg

Sodium 662 mg

Carbohydrates 98 g

Fiber 9 g

Protein 25 g

Sugar 2 g

Calories 538

Total Fat 15 g

Saturated Fat 2 g

Cholesterol 17 mg

Sodium 578 mg

Carbohydrates 91 g

Fiber 8 g

Protein 25 g