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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

Asian Sirloin Bavette

NUTRITIONAL FACTS

A simple Asian-inspired marinade -- which includes pineapple juice, Worcestershire sauce, garlic and onions -- make this sirloin bavette (very similar to flank steak) super tasty. Slice the steak into tender strips to top a light salad or serve alongside roasted or steamed veggies.   Prepared in the oven (or on the BBQ if you're brave!).

Cooking time: 1 hour.

Calories 347

Total Fat 15 g

Saturated Fat 5 g

Cholesterol 88 mg

Sodium 568 mg

Carbohydrates 4 g

Fiber 0 g

Sugar 3 g

Protein 41 g

Barbequed Beef for Buns

NUTRITIONAL FACTS

A generous beef roast slow cooks all day with so many wonderful "barbequey" flavours. You will want to pile the tender beef onto buns as soon as it is done. Preparing this dish is like making your own BBQ sauce, without having to clean anything up. Prepared in the crock-pot.

Cooking time: 4-8 hours.

Calories 514

Total Fat 16 g

Saturated Fat 6 g

Cholesterol 153 mg

Sodium 1,903 mg

Carbohydrates 21 g

Fiber 1 g

Sugar 12 g

Protein 67 g

Bow Tie Pasta with Bacon and Kale

NUTRITIONAL FACTS

This quick and easy, crowd-pleasing dish is perfect for those busy weeknights when time seems to be going ten times faster than you'd like it to. Or those nights when you want to eat something comforting and delicious without a lot of effort. Yes, this has pasta and bacon...but it also has a full head of kale in it. Balance, people! Prepared on the stovetop. ***Will need to add a bit of your own olive oil during preparation***

Cooking time: 30 minutes.

Calories 516

Total Fat 26 g

Saturated Fat 8 g

Cholesterol 47 mg

Sodium 1,009 mg

Carbohydrates 46 g

Fiber 3 g

Sugar 1 g

Protein 26 g

Crockpot Chicken Chili

NUTRITIONAL FACTS

Chunks of fresh boneless, skinless chicken breast slow-cook all day in a rich tomato mix. Just before serving, add the mixture of black beans, kidney beans and corn. This chili is not spicy but hearty and healthy with wonderful fibre from the beans! Serve with corn chips and top with cheese and sliced avocado. YUM! Prepared in the slow cooker.

Cooking time: 6-8 hours.

Calories 238

Total Fat 2 g

Saturated Fat 0 g

Cholesterol 22 mg

Sodium 912 mg

Carbohydrates 38 g

Fiber 9 g

Sugar 6 g

Protein 20 g

Greek Shrimp

NUTRITIONAL FACTS

A wonderful shrimp entrée with garlic, onions, feta cheese and tomatoes. Quickly sauté the shrimp, allow the feta/tomato mix to melt-in and enjoy this quick-to-prepare, divine-tasting entree!  Prepared on the stovetop.

Cooking time: 10 minutes.

Calories 224

Total Fat 11 g

Saturated Fat 4 g

Cholesterol 189 mg

Sodium 406 mg

Carbohydrates 4 g

Fiber 0 g

Sugar 1 g

Protein 26 g

Lemon Feta Slow Cooked Drumsticks

NUTRITIONAL FACTS

Fall-off-the bone skinless Alberta Platinum chicken drumsticks seasoned with oregano, lemon and spices and topped with a healthy grating of feta cheese. YUM! Throw them in your slow cooker before you leave the house and come home to an amazing smelling kitchen and a tasty dinner when served with a fresh and crunchy Greek salad and/or roasted potatoes!

Cooking time: 4 hours.

Calories 528

Total Fat 38 g

Saturated Fat 11 g

Cholesterol 182 mg

Sodium 646 mg

Carbohydrates 1 g

Fiber 1 g

Sugar 1 g

Protein 43 g

Macaroni with Cheese and Pesto

NUTRITIONAL FACTS

Two wonderful cheeses melt into the macaroni pasta for gooey goodness. The pesto adds just the right amount of flavour and distinction to satisfy even the most discerning palates! Yum - mouths will water just thinking about this comfort food.  Prepared on the stovetop.

Cooking time: 25 minutes.

Calories 528

Total Fat 20 g

Saturated Fat 10 g

Cholesterol 45 mg

Sodium 349 mg

Carbohydrates 62 g

Fiber 2 g

Sugar 7 g

Protein 23 g

Mexican Sausage Casserole

NUTRITIONAL FACTS

Sausage, chili powder and garlic are quickly sautéed and simmered with a corn, black bean, tomato, bell pepper & salsa sauce for a Mexican delight. Served with tortilla chips or over steamed rice (casserole-style), this dish is a hit.  Prepared on the stovetop.

Cooking time: 20 minutes.

Calories 522

Total Fat 37 g

Saturated Fat 13 g

Cholesterol 86 mg

Sodium 1,200 mg

Carbohydrates 25 g

Fiber 6 g

Sugar 2 g

Protein 24 g

Pesto Chicken Tortillas

NUTRITIONAL FACTS

These are so delicious, we constantly get requests to bring them back!  A warm blend of pesto, mozzarella and parmesan cheese along with diced all-white chicken fill the flour tortillas and bake in your oven for an ooey-gooey mozzarella, chicken and pesto delight!  Prepared in the oven.

Cooking time: 20 minutes.

Calories 451

Total Fat 21 g

Saturated Fat 6 g

Cholesterol 55 mg

Sodium 727 mg

Carbohydrates 43 g

Fiber 4 g

Sugar 1 g

Protein 31 g

Calories 451

Total Fat 21 g

Saturated Fat 6 g

Cholesterol 55 mg

Sodium 727 mg

Carbohydrates 43 g

Fiber 4 g

Sugar 1 g

Protein 31 g

Pineapple Chicken

NUTRITIONAL FACTS

A slow cooker pineapple chicken recipe that combines boneless, skinless chicken breasts with pineapple, turmeric, and coconut milk for an outstanding and easy meal.  Served over brown rice with a side of veggies, this is a delightfully healthy dish.  As this meal slow cooks, it smells so good that you may want to eat it right out of the pot.  Prepared in the slow cooker. 

Cooking time: 4-8 hours.

Calories 242

Total Fat 6 g

Saturated Fat 3 g

Cholesterol 87 mg

Sodium 483 mg

Carbohydrates 10 g

Fiber 1 g

Sugar 7 g

Protein 36 g

Pistachio Crusted Pork Tenderloin

NUTRITIONAL FACTS

Pistachio crusted pork tenderloin -- doesn't the name alone sound delicious? A wonderful lean cut of juicy pork tenderloin is complimented with a delicious blend of plum sauce, spices and pistachios. Prepared in the oven.

Cooking time: 30 minutes.

Calories 300

Total Fat 13 g

Saturated Fat 4 g

Cholesterol 101 mg

Sodium 616 mg

Carbohydrates 11 g

Fiber 1 g

Sugar 1 g

Protein 34 g

Vegetable Makhani in a Creamy Cashew Sauce

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

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August 2025

Bean and Cheese Burritos

NUTRITIONAL FACTS

Kidney and baked beans simmer gently with corn and tomatoes to create a delicious, hearty filling for whole wheat tortillas.  Combined with cheddar cheese and baked in the oven, you will be satisfying your taste buds in a matter of minutes.  Whole wheat tortillas provided.  Tastes great with salsa and guacamole on the side.  Prepared in the oven.

Cooking time: 20 minutes.

Calories 400

Total Fat 12 g

Saturated Fat 5 g

Cholesterol 20 mg

Sodium 873 mg

Carbohydrates 57 mg

Fiber 9 g

Sugar 6 g

Protein 17 g

Beef Minute Steaks with a Buttery Barbecue Sauce

NUTRITIONAL FACTS

We've taken sweet and smoky BBQ sauce and added a few ingredients to really kick it up a notch! Beef minute steaks are combined with a delicious and simple buttery barbecue sauce. Give the tender, perfectly marbled steaks a quick sear in your skillet then simmer the sauce in your already-hot pan with all the delicious browned bits. In five minutes, you're ready to eat steak! You'll convert anyone who thinks steaks should only be barbecued!

Cooking time: 5-7 minutes.

Calories 336

Total Fat 21 g

Saturated Fat 9 g

Cholesterol 76 mg

Sodium 719 mg

Carbohydrates 4 g

Sugar 3 g

Protein 31 g

Fiber 0 g

Garlic Herb Shrimp

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

Honey Garlic Beef Stir Fry

NUTRITIONAL FACTS

A sweet honey garlic sauce infuses lean beef stir-fry with wonderful flavours.  Combine the saucy beef with green onions, carrots and green beans for a quick and tasty meal.  Prepared on the stovetop.

Cooking time: 20 minutes.

Calories 299

Total Fat 6 g

Saturated Fat 2 g

Cholesterol 56 mg

Sodium 377 mg

Carbohydrates 25 g

Fiber 4 g

Sugar 15 g

Protein 33 g

Honey Lime Sweet Potato Tacos

NUTRITIONAL FACTS

Perfect for Meatless Mondays and Taco Tuesdays! This hearty and delicious meal will satisfy both vegetarians and meat-eaters. Perfectly seasoned sweet potatoes are roasted until they’re tender and caramelized. Toss them in with sauteed black beans, corn and onions all in a tangy and tasty honey-lime sauce. Spoon the wonderful filling onto some flour tortillas (provided), top with diced avocado and fresh cilantro, and you have a quick and flavourful meal.

Cooking time: 30 minutes.

Calories 233

Total Fat 8 g

Saturated Fat 1 g

Sodium 314 mg

Carbohydrates 38 g

Fiber 4 g

Sugar 7 g

Protein 5 g

Cholesterol 0 mg

Korean Style Pork Ribs

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

Mango Chicken Stir Fry

NUTRITIONAL FACTS

Lean, all-white chicken stir-fry is simmered in a delicious curry, brown sugar and mango sauce to create something truly unique and delicious.  The sauce is flavourful and sticky so it goes great over steamed rice.  Prepared on the stovetop.

Cooking time: 15 minutes.

Calories 178

Total Fat 2 g

Saturated Fat 1 g

Cholesterol 66 mg

Sodium 379 mg

Carbohydrates 11 g

Fiber 1 g

Sugar 8 g

Protein 27 g

Piri Piri Chicken Drumsticks

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

Puerto Rican Chicken

NUTRITIONAL FACTS

This chicken dish has a rich tomato, oregano and olive flavour that is so good.  Boneless, skinless chicken thighs simmer in a hearty tomato, green olive and oregano sauce to create an absolutely wonderful chicken meal.  Healthy, warm and delicious.  Prepared on the stovetop. 

Cooking time: 30 minutes.

Calories 219

Total Fat 5 g

Saturated Fat 1 g

Cholesterol 87 mg

Sodium 626 mg

Carbohydrates 6 g

Fiber 3 g

Sugar 3 g

Protein 36 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

Spaghetti and Meat Sauce with Grass-Fed Beef

NUTRITIONAL FACTS

This meaty, delicious, and comforting classic is often requested at our house! Brown the grass-fed beef with some garlic, onion and spices. Next, throw in our special tomato sauce and let the whole thing simmer while you read a book and enjoy a cup of tea (for no less than 1.5 hours, obviously). About 15 minutes before you want to eat, cook the spaghetti (provided) until al dente. Top your cooked spaghetti with the delicious sauce and pass around the parm!

Cooking time: 2 hours.

Calories 591

Total Fat 16 g

Saturated Fat 6 g

Cholesterol 70 mg

Sodium 887 mg

Carbohydrates 77 g

Fiber 8 g

Sugar 12 g

Protein 36 g

Vegetable Pesto Penne

NUTRITIONAL FACTS

Three types of cheese (cottage, ricotta and parmesan) combine with cauliflower, spinach, pesto and tomatoes to make a wonderful pasta bake.  Pasta, pesto, cheese and veggies...you just can't go wrong!  Prepared in the oven.  Whole grain penne pasta provided.

Cooking time: 45 minutes.

Calories 390

Total Fat 9 g

Saturated Fat 4 g

Cholesterol 19 mg

Sodium 377 mg

Carbohydrates 59 g

Fiber 6 g

Sugar 2 g

Protein 22 g

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