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The Menu

Every month, we create a new menu featuring 12 family-friendly, nutritious and delicious meals incorporating locally-sourced ingredients. Our generously-sized meals feed 4-6 but can also be split into two meals feeding 2-3 servings each, at no extra charge. You choose the meals that work best for you and your family (our minimum is four meals per order) and we take care of the shopping, chopping and prep. When placing your order, you are able to view the ingredients contained in each meal. Select the meals that best match your dietary requirements and/or add a note to your order with any specific requests.

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Vegetarian
Gluten Free
Dairy Free

July 2025

Beef Dippers

NUTRITIONAL FACTS

A delicious beef roast slow cooks all day in your crockpot with a wonderful marinade that will have you drooling! Shred or slice the beef, serve on crusty rolls and use the au jus for dipping! Prepared in the crockpot.

Cooking time: 6-8 hours.

Calories 258

Total Fat 8 g

Saturated Fat 3 g

Cholesterol 70 mg

Sodium 1,300 mg

Carbohydrates 2 g

Fiber 0 g

Sugar 0 g

Protein 42 g

Black Bean & Feta Quesadillas

NUTRITIONAL FACTS

We (and our kids) can't get enough of the variety of quesadilla combinations out there.  This vegetarian option combines black beans, mozzarella and feta cheeses, marinara sauce and red peppers.  An all-around tasty meal.  Prepared in the oven.  Tortillas provided.

Cooking time: 20 minutes.

Calories 359

Total Fat 12 g

Saturated Fat 7 g

Cholesterol 37 mg

Sodium 800 mg

Carbohydrates 55 g

Fiber 7 g

Protein 20 g

Sugar 9 g

Chicken Parmigiana

NUTRITIONAL FACTS

Mozzarella with tomato marinara, breadcrumbs and oregano coat boneless, skinless chicken breasts as they bake in the oven. A simple classic that will please all palates. Baked in the oven.

Cooking time: 40 minutes.

Calories 260

Total Fat 6 g

Saturated Fat 2 g

Cholesterol 93 mg

Sodium 293 mg

Carbohydrates 11 g

Fiber 1 g

Sugar 4 g

Protein 39 g

Crispy Chicken

NUTRITIONAL FACTS

Lean boneless, skinless chicken breasts are coated in a deliciously crispy coating of crisped rice cereal and a bit of butter to keep them nice and juicy.  A delicious meal the whole family will love!  Prepared in the oven. 

Cooking time: 40 minutes.

Calories 263

Total Fat 10 g

Saturated Fat 5 g

Cholesterol 107 mg

Sodium 202 mg

Carbohydrates 6 g

Fiber 0 g

Sugar 1 g

Protein 35 g

Honey Pecan Pork Chops

NUTRITIONAL FACTS

Honey-coated pecans toast in the oven with a touch of ginger while you bake the boneless pork chops.  If you enjoy the sound of a honey-pecan combo in your mouth, you will love this entrée.  Baked in the oven. 

Cooking time: 30 minutes.

Calories 260

Total Fat 10 g

Saturated Fat 2 g

Cholesterol 95 mg

Sodium 378 mg

Carbohydrates 10 g

Fiber 1 g

Sugar 9 g

Protein 33 g

Hong Kong Chicken Drumsticks

NUTRITIONAL FACTS

Juicy and flavourful is the best way to describe these beauties.  A delectable sauce of sesame oil, black bean sauce, cilantro and garlic coat the Alberta Platinum drumsticks as they bake in your oven.  Serve alongside some roasted potato "fries" and you have a complete meal.  Prepared in the oven. 

Cooking time: 45-60 minutes.

Calories 348

Total Fat 13 g

Saturated Fat 3 g

Cholesterol 187 mg

Sodium 575 mg

Carbohydrates 7 g

Fiber 0 g

Sugar 6 g

Protein 47 g

Lemon & Ginger Shrimp

NUTRITIONAL FACTS

Large entrée-sized shrimp are flavoured with a lemon, fresh ginger and olive oil marinade. Give the shrimp a quick sauté and serve over rice noodles for a light, zesty and totally delicious meal.  Prepared on the stovetop.

Cooking time: 15 minutes.

Calories 210

Total Fat 12 g

Saturated Fat 2 g

Cholesterol 172 mg

Sodium 169 mg

Carbohydrates 2 g

Fiber 0 g

Sugar 0 g

Protein 23 g

Calories 210

Total Fat 12 g

Saturated Fat 2 g

Cholesterol 172 mg

Sodium 169 mg

Carbohydrates 2 g

Fiber 0 g

Sugar 0 g

Protein 23 g

Linguine with Chicken and Veggies

NUTRITIONAL FACTS

This dish combines rich coconut milk with all-white chunks of chicken, pasta, corn and peas. This Thai-inspired (non-spicy) dish is so good, it will have you licking your bowl!  Prepared on the stove-top. Pasta provided.

Cooking time: 20 minutes.

Calories 480

Total Fat 9 g

Saturated Fat 5 g

Cholesterol 33 mg

Sodium 952 mg

Carbohydrates 71 g

Fiber 4 g

Sugar 3 g

Protein 29 g

Melt in your Mouth Beef

NUTRITIONAL FACTS

This beef stew recipe is a classic combination of butter, onion soup and parsley.  Sprinkle with parmesan cheese (provided) and serve over egg noodles for a great meal.  Prepared in the crock-pot. 

Cooking time: 6-8 hours.

Calories 280

Total Fat 14 g

Saturated Fat 7 g

Cholesterol 75 mg

Sodium 750 mg

Carbohydrates 3 g

Fiber 0 g

Sugar 1 g

Protein 34 g

Roasted Pork with Delicious Date Sauce

NUTRITIONAL FACTS

A lean pork roast is drizzled with a sweet & sticky date sauce.  The sauce simmers with apple juice, dates, a hint of honey, cinnamon and more. As it reduces and thickens, it becomes the perfect compliment to sliced pork roast. Prepared in the oven and on the stovetop.

Cooking time: 1 hour.

Calories 316

Total Fat 11 g

Saturated Fat 5 g

Cholesterol 107 mg

Sodium 364 mg

Carbohydrates 22 g

Fiber 1 g

Sugar 19 g

Protein 33 g

Southwest Style Cheesy Lentils & Brown Rice

NUTRITIONAL FACTS

This zesty and hearty vegetarian meal is the perfect addition to your Meatless Monday rotation! Green chiles, tomatoes and red peppers combine with southwestern spices and melty cheese to create the perfect comfort food. The best part -- throw everything into your slow cooker (or Instant Pot!) and forget about it until it's time to eat!

Cooking time: 4 hours (Instant Pot: 50 minutes).

Calories 289

Total Fat 8 g

Saturated Fat 4 g

Cholesterol 23 mg

Sodium 939 mg

Carbohydrates 40 g

Fiber 10 g

Sugar 4 g

Protein 16 g

Calories 289

Total Fat 8 g

Saturated Fat 4 g

Cholesterol 23 mg

Sodium 939 mg

Carbohydrates 40 g

Fiber 10 g

Sugar 4 g

Protein 16 g

Zuppa Toscana

NUTRITIONAL FACTS

We think one of the best things about fall is soup! Coming home to this rich, creamy soup in your slow cooker is perfect for those windy, dreary autumn days. Brown our custom-made Italian fennel ground sausage with some onions and garlic. Toss the cooked meat with the broth, spices and potatoes into your slow cooker and, just before serving, add in some kale and coconut milk (we promise the coconut milk adds creaminess, not coconut-iness!). At the end of the day you will be enjoying this hearty, flavourful soup. Did we also mention our version is gluten- and dairy-free?!

Cooking time: 4-8 hours.

Calories 413

Total Fat 27 g

Saturated Fat 10 g

Cholesterol 57 mg

Sodium 946 mg

Carbohydrates 29 g

Fiber 5 g

Sugar 2 g

Protein 16 g

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August 2025

Artichoke & Spinach Pasta Bake

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

Chicken Cacciatore

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

Chicken with Warm Cinnamon Berry Chutney

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

Cranberry Pork Chops

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

Dijon & Herb Rubbed Beef Roast

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

Honey Apple Pulled Pork

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

Irish Beef Stew

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

Jambalaya

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

Kauai Mango Chicken Wraps

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

Mexican Tortilla Pie

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

Sweet and Sour Shrimp

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

Turkey Stew with Kidney Beans and Pesto

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 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

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