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JANUARY 2019 MENU


Vegetarian
Gluten Free
Dairy Free
NUTRITIONAL FACTS

Another crock-pot wonder! Tender beef stew cooks in your slow cooker 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

Cauliflower, onions, shredded cheese, cream cheese and veggies slow cook in your crock-pot for a nourishing bowl of chili.  Serve with a hunk of fresh bread and a side salad and you will have the whole family smiling about this creamy bowl of goodness.  Prepared in the crock-pot.

Cooking time: 5-6 hours.

Calories 273

Total Fat 15 g

Saturated Fat 9 g

Cholesterol 44 mg

Sodium 725 mg

Carbohydrates 21 g

Fiber 7 g

Sugar 4 g

Protein 16 g

NUTRITIONAL FACTS

Crispy chicken drumsticks served with a delicious creamy mushroom sauce -- flavoured with just the right amount of tarragon and grainy mustard. It's a heavenly combination! Serve over white or wild rice with some broccoli or asparagus on the side and you have a fabulous meal that's easy enough for weeknights and delicious enough for entertaining!

Cooking time: 25 minutes.

Calories 548

Total Fat 40 g

Saturated Fat 15 g

Cholesterol 182 mg

Sodium 411 mg

Carbohydrates 4 g

Fiber 1 g

Sugar 1 g

Protein 35 g

NUTRITIONAL FACTS

Bacon and mushrooms add delicious flavour to juicy boneless, skinless chicken thighs simmered in a tomato, balsamic and olive oil reduction.  Sautéed and simmered on the stovetop. 

Cooking time: 25 minutes.

Calories 245

Total Fat 9 g

Saturated Fat 2 1,5

Cholesterol 121 mg

Sodium 612 mg

Carbohydrates 8 g

Fiber 2 g

Sugar 3 g

Protein 32 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

Boneless pork chops are made delicious with a classic blend of feta cheese, black olives and green onions. Pan-fry the pork chops on the stove or BBQ them on the grill (BBQ in January, you ask? Why not?!) and spoon the cheese mixture on top...it's up to you. Either way, you've got to try it!

Cooking time: 25 minutes.

Calories 287

Total Fat 14 g

Saturated Fat 5 g

Cholesterol 106 mg

Sodium 455 mg

Carbohydrates 3 g

Fiber 0 g

Sugar 1 g

Protein 34 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 fibre 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, olive oil and of course, garlic. The large and succulent shrimp cook quickly and, when served with your favourite 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

This comforting, satisfying and delicious dish is also (surprisingly!) kid-friendly. It's the perfect weeknight meal to warm you up, fill your belly and keep you feeling energized through that after-dinner lull. Simply boil the lentils on the stovetop; sauté the onions, garlic, ginger and spices. Then add in your cooked lentils and flavourful sauce and simmer for 20 minutes. Full of protein and anti-inflammatory spices, this curry has a bit of kick -- we serve ours over Basmati rice (provided) with a dollop of plain Greek yogurt.

Cooking time: 20 minutes.

Calories 235

Total Fat 2 g

Sodium 495 mg

Carbohydrates 44 g

Fiber 15 g

Sugar 2 g

Protein 13 g

Saturated Fat 0 g

Cholesterol 0 mg