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OCTOBER 2019 MENU


Vegetarian
Gluten Free
Dairy Free
NUTRITIONAL FACTS

These crispy, juicy Maple Hill or Alberta Platinum drumsticks are (literally) dripping with delicious Asian flavours. Black bean garlic sauce, sesame oil, rice vinegar and more marinate the chicken until they're baked in your oven and basted with even more of the delectable sauce. Enjoy as a family dinner with steamed rice and stir-fried veggies or as a "game time" snack. Pass the napkins!

Cooking time: 45-60 minutes.

Calories 303

Total Fat 11 g

Saturated Fat 2 g

Cholesterol 125 mg

Sodium 1,021 mg

Carbohydrates 18 g

Fiber 1 g

Sugar 16 g

Protein 33 g

NUTRITIONAL FACTS

If you enjoy pumpkin, this dish is for you! A hearty, delicious and easy fall meal that is also dairy, sugar, and gluten-free! Stir-fry lean chunks of chicken with some garlic, onions and cauliflower, combine it with the creamy pumpkin sauce and broil it in the oven casserole-style. Serve over a bed of spinach or roasted spaghetti squash for a satisfying weeknight meal. Yum!

Cooking time: 25-30 minutes.

Calories 218

Total Fat 5 g

Saturated Fat 3 g

Cholesterol 68 mg

Sodium 495 mg

Carbohydrates 14 g

Fiber 5 g

Sugar 5 g

Protein 30 g

NUTRITIONAL FACTS

This yummy dish makes it easy to squeeze more fish into your weekly meal planning. Mild, family-friendly haddock combines with classic Italian flavours -- black olives, tomatoes and extra virgin olive oil -- for a quick and light mid-week dinner. Simmer on the stovetop and serve over wild rice (not provided).

Cooking time: 15 minutes.

Calories 179

Total Fat 4 g

Saturated Fat 1 g

Cholesterol 75 mg

Sodium 288 mg

Carbohydrates 5 g

Fiber 1 g

Sugar 2 g

Protein 26 g

NUTRITIONAL FACTS

Pure Canadian maple syrup enhances the Dijon mustard & spice mix to make this pork roast especially juicy and oh-so-tasty. We've been asked several times to bring this back!  Prepared in the crock-pot or in the oven. 

Cooking time: 1-10 hours.

Calories 335

Total Fat 10 g

Saturated Fat 4 g

Cholesterol 124 mg

Sodium 456 mg

Carbohydrates 19 g

Fiber 0 g

Sugar 16 g

Protein 40 g

NUTRITIONAL FACTS

A comforting supper dish perfect for the entire family. Fun pasta spirals (cavatappi), pepperoni, parsley and tomatoes make this a family favourite.  Prepared on the stovetop.  Pasta provided.

Cooking time: 20 minutes.

Calories 447

Total Fat 13 g

Saturated Fat 3 g

Cholesterol 18 mg

Sodium 459 mg

Carbohydrates 70 g

Fiber 5 g

Sugar 4 g

Protein 15 g

NUTRITIONAL FACTS

It's like a (meatless) party in your mouth! Quinoa, black beans, corn and mild green chilies are covered with a delicious from-scratch enchilada sauce and baked in the oven until you have protein-packed cheesy goodness. This dish is easy to assemble ahead and bake when you're ready-to-eat. Plus, leftovers are delicious so it's perfect to pack for lunch! Cooked on the stovetop and baked in the oven.

Cooking time: 35-40 minutes.

Calories 320

Total Fat 13 g

Saturated Fat 7 g

Cholesterol 29 mg

Sodium 542 mg

Carbohydrates 36 g

Fiber 5 g

Sugar 4 g

Protein 16 g

NUTRITIONAL FACTS

Mild custom-made sausage links bake in your oven with a scrumptious mix of tomatoes, red peppers, parsley and a hint of smoky flavour. Serve with rice (provided) and you will enjoy a tasty sausage feast. Prepared in the oven.  **Rice provided. 

Cooking time: 40 minutes.

Calories 590

Total Fat 32 g

Saturated Fat 11 g

Cholesterol 76 mg

Sodium 837 mg

Carbohydrates 54 g

Fiber 2 g

Sugar 2 g

Protein 19 g

NUTRITIONAL FACTS

This thick, meaty and bean-less slow cooker chili is just so tasty. Our kids gobble it up! The unique spice blend gives it a complex flavour and very subtle heat. The pumpkin adds just the right amount of natural sweetness -- not to mention a healthy amount of vitamin A, vitamin C and fiber. The best part? After browning the lean, natural beef on your stovetop, throw it all in your slow cooker and come home to an amazing meal that tastes even more amazing for lunch the next day (if there's leftovers)!

Cooking time: 6-7 hours.

Calories 358

Total Fat 16 g

Saturated Fat 6 g

Cholesterol 72 mg

Sodium 962 mg

Carbohydrates 30 g

Fiber 9 g

Sugar 4 g

Protein 28 g

NUTRITIONAL FACTS

Okay...we know you love the pulled pork tacos, but what about pulled beef?  The meat in this dish is so yummy and tender.  A beef roast slow cooks in your crock-pot with the wonderful flavours of chili powder, salsa, corn and more.  Once it's cooked and shredded, crinkle some tortilla chips on top or spoon them into corn tortillas and enjoy.  Prepared in the slow cooker.

Cooking time: 6-8 hours.

Calories 475 total

Saturated Fat 10 g

Cholesterol 90 mg

Sodium 585 mg

Carbohydrates 11 g

Fiber 2 g

Protein 40 g

Total Fat 29 g

Sugar 2 g

NUTRITIONAL FACTS

A Thai restaurant favourite is about to become a favourite in your home.  This Thai soup has a creamy, silky texture and is filled with the delicious flavours of chicken, lime, coconut and coriander. We add some peas and red peppers to the mix as well.  Rice noodles (provided) is mixed in with the soup before serving.  It's like a chicken noodle soup, Thai style!  Prepared on the stovetop.

Cooking time: 20 minutes.

Calories 277

Saturated Fat 4 g

Carbohydrates 35 g

Fiber 2 g

Protein 18 g

Total Fat 0 g

Cholesterol 0 mg

Sodium 0 mg

Sugar 0 g

Calories 282

Total Fat 7 g

Saturated Fat 4 g

Cholesterol 21 mg

Sodium 1,118 mg

Carbohydrates 37 g

Fiber 3 g

Sugar 3 g

Protein 19 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

NUTRITIONAL FACTS

Pork side ribs are slow-cooked in a zesty rib sauce that will have you licking your fingers!  Ketchup, mustard, brown sugar and more...the classic fixings for a rib sauce.  Prepared in the crock-pot or in the oven.

Cooking time: 2-8 hours.

Calories 509

Total Fat 28 g

Saturated Fat 4 g

Cholesterol 170 mg

Sodium 364 mg

Carbohydrates 15 g

Fiber 0 g

Sugar 14 g

Protein 36 g