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AUGUST 2019 MENU


Vegetarian
Gluten Free
Dairy Free
NUTRITIONAL FACTS

Your house will smell fantastic when you come home to this dish!  Boneless, skinless, chicken stir fry slow cooks all day in a wonderful Asian-inspired sauce with fresh ginger, hoisin, carrots, celery and onions.  So good!  This would taste great served over steamed jasmine rice and some green beans!  Prepared in the slow cooker.

Cooking time: 6-8 hours.

Calories 178

Total Fat 2 g

Saturated Fat 0 g

Cholesterol 80 mg

Sodium 680 mg

Carbohydrates 6 g

Fiber 1 g

Sugar 5 g

Protein 32 g

NUTRITIONAL FACTS

Peanut noodles (rice noodles in a peanut sauce) served with chicken, carrots and the classic flavours of peanut, lime and garlic.  A delightful summer dish.  Prepared on the stove top. 

Cooking time: 20 minutes.

Calories 272

Total Fat 11 g

Carbohydrates 25 g

Fiber 3 g

Protein 20 g

Saturated Fat 2 g

Cholesterol 41 mg

Sodium 852 mg

Sugar 11 g

NUTRITIONAL FACTS

Ooh yes! A warm blackberry sauce is served on top of perfectly barbecued Wagyu sirloin steaks for a fancy (yet, no fuss!) dinner. The Wagyu 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

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

A mouth watering marinade of olive oil, garlic, white wine and parsley make this large and plump shrimp dish to die for.  Prepared on the stovetop.

Cooking time: 15 minutes.

Calories 242

Total Fat 14 g

Saturated Fat 2 g

Cholesterol 172 mg

Sodium 364 mg

Carbohydrates 2 g

Fiber 0 g

Sugar 0 g

Protein 23 g

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

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 with a side salad 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

Pork side ribs are marinated in a Korean-inspired blend of soy sauce, honey, sesame oil and orange juice.  Sticky and delicious...just as ribs should be.  Prepared in the slow-cooker. 

Cooking time: 6-8 hours.

Calories 481

Total Fat 20 g

Saturated Fat 5 g

Cholesterol 150 mg

Sodium 600 mg

Carbohydrates 11 g

Fiber 0 g

Sugar 8 g

Protein 32 g

NUTRITIONAL FACTS

This quick-cooking stir fry tastes great served over steamed rice or rice noodles. The lean beef stir fry marinates in a delicious fresh ginger and oyster sauce blend which is complimented by a generous serving of green beans to make a complete meal. Prepared on the stove-top. 

Cooking time: 20 minutes.

Calories 205

Total Fat 5 g

Saturated Fat 2 g

Cholesterol 47 mg

Sodium 471 mg

Carbohydrates 9 g

Fiber 2 g

Sugar 3 g

Protein 28 g

NUTRITIONAL FACTS

We love juicy, tender oven-roasted chicken drumsticks at our house. This recipe combines classic Portuguese flavours -- paprika, garlic, lemon, oregano and, of course, piri piri sauce -- with the fun of eating meat right off the bone. The must-have ingredient, piri piri sauce, is a hot sauce made from bird's eye chilis. It adds an exciting "zip" to the dish but it's not one of those scary hot sauces that hurts to eat. It's delicious! And goes great with roasted potatoes or rice.

Cooking time: About one hour.

Calories 531

Total Fat 39 g

Saturated Fat 10 g

Cholesterol 167 mg

Sodium 364 mg

Carbohydrates 2 g

Fiber 1 g

Sugar 0 g

Protein 40 g

NUTRITIONAL FACTS

Diced pineapple with red onions and lime juice make these boneless pork chops hot weather ready!  Once the tasty pork chops are cooked, serve each one with a dollop of the pineapple salsa. A perfect summer dish!  Prepared in the oven or on the BBQ.

Cooking time: 25-30 minutes.

Calories 219

Total Fat 7 g

Saturated Fat 2 g

Cholesterol 95 mg

Sodium 79 mg

Carbohydrates 6 g

Fiber 1 g

Sugar 5 g

Protein 32 g

NUTRITIONAL FACTS

Juicy chicken thighs are charred quickly on the grill and glazed with a sticky, delicious sauce that includes orange juice, brown sugar and Worcestershire. Some of the zesty sauce is saved to dip the juicy chicken in. We like ours sliced and wrapped in butter lettuce leaves for a tasty, light meal that lets us take advantage of the grill while we still can!

Cooking time: 25 minutes.

Calories 316

Total Fat 8 g

Saturated Fat 2 g

Cholesterol 120 mg

Sodium 635 mg

Carbohydrates 29 g

Sugar 27 g

Protein 31 g

Fiber 0 g