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DECEMBER 2019 MENU


Vegetarian
Gluten Free
Dairy Free
NUTRITIONAL FACTS

Nutritious (and delicious) spinach blends with the amazing flavours of feta and mozzarella cheeses, artichokes and fresh garlic to make this pasta bake a totally satisfying experience. These wonderful flavours will excite even the most dedicated meat eater! Prepared in the oven.  Whole grain penne pasta provided. 

Cooking time: 1.5 hours.

Calories 509

Total Fat 15 g

Saturated Fat 9 g

Cholesterol 51 mg

Sodium 739 mg

Carbohydrates 72 g

Fiber 6 g

Sugar 4 g

Protein 24 g

Calories 480

Total Fat 13 g

Saturated Fat 8 g

Cholesterol 42 mg

Sodium 655 mg

Carbohydrates 72 g

Fiber 6 g

Sugar 3 g

Protein 21 g

NUTRITIONAL FACTS

Boneless, skinless chicken thighs slow cook with Italian flavours in this Trattoria-style dish. Tomatoes, garlic, onions and herbs give this dish a bright and classic flavour. Prepared in the crock-pot.

Cooking time: 4-6 hours.

Calories 175

Total Fat 4 g

Saturated Fat 2 g

Cholesterol 77 mg

Sodium 161 mg

Carbohydrates 4 g

Fiber 1 g

Sugar 2 g

Protein 32 g

NUTRITIONAL FACTS

A curry enhanced chicken breast is baked in the oven and finished with a warm cinnamon berry chutney.  Ooh lala!  Be sure to give this festive dish a try! Baked in the oven. 

Cooking time: 45 minutes.

Calories 217

Total Fat 2 g

Saturated Fat 1 g

Cholesterol 87 mg

Sodium 101 mg

Carbohydrates 12 g

Fiber 2 g

Sugar 8 g

Protein 35 g

NUTRITIONAL FACTS

This dish definitely has a holiday feel to it!  Boneless centre cut pork chops are complemented by a sweet and tangy mix of cranberries, ginger and a hint of cinnamon. After baking the pork chops you will spoon a generous and delicious serving of cranberry sauce on top of each pork chop.  Mmm...yummy! Prepared on the stovetop.

Cooking time: 35 minutes.

Calories 267

Total Fat 10 g

Saturated Fat 3 g

Cholesterol 83 mg

Sodium 166 mg

Carbohydrates 10 g

Fiber 1 g

Sugar 7 g

Protein 33 g

NUTRITIONAL FACTS

A delicious beef roast is generously rubbed with herbs and Dijon mustard. A side gravy consisting of carrots, garlic, Dijon and beef broth completes this meal to make an elegant and mouth-watering dish. Prepared in the crock-pot.

Cooking time: 6-10 hours.

Calories 265

Total Fat 7 g

Saturated Fat 3 g

Cholesterol 62 mg

Sodium 1,141 mg

Carbohydrates 9 g

Fiber 1 g

Sugar 2 g

Protein 39 g

NUTRITIONAL FACTS

The combination of a tender pork roast with honey, apples, ginger and onions is the perfect blend of savoury and sweet. Stick it in the slow cooker, go about your day, then come home to an amazing-smelling house and a delicious meal! Best part? Leftovers for lunch the next day. Prepared in the slow cooker.

Cooking time: 6-10 hours.

Calories 309

Total Fat 10 g

Saturated Fat 3 g

Cholesterol 84 mg

Sodium 635 mg

Carbohydrates 19 g

Fiber 2 g

Sugar 13 g

Protein 34 g

NUTRITIONAL FACTS

Who doesn't love a stew on a cold, dreary day...especially an Irish stew?  The long cooking time makes the stewing beef unbelievably tender and delicious.  Carrots, celery, onions, and tomatoes round out this classic dish.  What makes it Irish you ask?  The beer of course.  Add two cans of your favourite at home and you are sure to enjoy this tender beef stew dish.  Don't worry, the alcohol cooks off while cooking so it's perfectly kid friendly!  Prepared in the oven.

Cooking time: 3 hours.

Calories 355

Total Fat 10 g

Saturated Fat 3 g

Cholesterol 54 mg

Sodium 388 mg

Carbohydrates 17 g

Fiber 3 g

Sugar 5 g

Protein 50 g

NUTRITIONAL FACTS

A blend of sausage, diced all-white chicken, tomatoes, red peppers and a kick of Cajun spice for a lovely meal. Can be made more or less spicy...depending on how you like it! Rice provided. Prepared on the stovetop.

Cooking time: 20 minutes.

Calories 500

Total Fat 16 g

Saturated Fat 4 g

Cholesterol 39 mg

Sodium 485 mg

Carbohydrates 66 g

Fiber 2 g

Sugar 2 g

Protein 21 g

NUTRITIONAL FACTS

Aloha!  Chicken, curry, mango, coconut and so much more get warmed within a whole wheat tortilla for a delicious tropical meal.  The curry is not spicy at all, so kids are going to love them...and so will you!  This is a must try!   Prepared in the oven.  Tortillas provided. ***Please note, the filling is gluten-free***

Cooking time: 20 minutes.

Calories 499

Total Fat 22 g

Saturated Fat 6 g

Cholesterol 42 mg

Sodium 811 mg

Carbohydrates 54 g

Fiber 6 g

Sugar 19 g

Protein 22 g

Calories 369

Total Fat 14 g

Saturated Fat 4 g

Cholesterol 31 mg

Sodium 696 mg

Carbohydrates 42 g

Fiber 6 g

Sugar 12 g

Protein 19 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

Large, succulent shrimp get prepared in a classic style...sweet and sour!  Carrots and onions get a quick sauté before the sweet and sour shrimp get added for a quick, delicious meal.  Serve over jasmine rice.  Prepared on the stovetop.

Cooking time: 15 minutes.

Calories 151

Total Fat 2 g

Saturated Fat 0 g

Cholesterol 173 mg

Sodium 280 mg

Carbohydrates 8 g

Fiber 1 g

Sugar 4 g

Protein 24 g

NUTRITIONAL FACTS

This entrée is a great one-pot meal that makes a delicious and satisfying dinner any night of the week...but can also be a hearty and portable lunch. Low-fat, all-white turkey stir-fry is browned with onions, spices and basil pesto. The meat then simmers with a tasty blend of carrots, celery, red bell peppers and white kidney beans on your stovetop. The result is an interesting and delicious stew the whole family will love!

Cooking time: 40-45 minutes.

Calories 236

Total Fat 5 g

Saturated Fat 1 g

Cholesterol 57 mg

Sodium 496 mg

Carbohydrates 25 g

Fiber 7 g

Sugar 4 g

Protein 28 g