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SEPTEMBER 2020 MENU


Vegetarian
Gluten Free
Dairy Free
NUTRITIONAL FACTS

Perfectly sliced and tender chicken stir-fry is mixed with cashews in a delicious sauce. A ginger and lime marinade makes this nutty chicken dish burst with flavour. Great served over jasmine rice. Prepared on the stovetop.

Cooking time: 20 minutes.

Calories 267

Total Fat 7 g

Saturated Fat 2 g

Cholesterol 88 mg

Sodium 1,000 mg

Carbohydrates 11 g

Fiber 1 g

Sugar 2 g

Protein 38 g

NUTRITIONAL FACTS

This dish is the perfect blend of Chinese flavours. Fresh garlic, ginger, honey, Chinese five-spice and more combine in the slow cooker with a juicy pork roast for an amazing meal.  Prepared in the crock-pot. 

Cooking time: 6-7 hours.

Calories 354

Total Fat 14 g

Saturated Fat 4 g

Cholesterol 105 mg

Sodium 921 mg

Carbohydrates 13 g

Fiber 0 g

Sugar 11 g

Protein 42 g

NUTRITIONAL FACTS

A sweet sauce of hoisin, honey, fresh ginger and slivered almonds make this generous portion of large shrimp taste terrific. Sauté on the stovetop and serve over rice for a quick and satisfying meal.  ***GF option: omit the hoisin sauce***

Cooking time: 15 minutes.

Calories 238

Total Fat 7 g

Saturated Fat 1 g

Cholesterol 173 mg

Sodium 620 mg

Carbohydrates 18 g

Fiber 2 g

Sugar 11 g

Protein 26 g

NUTRITIONAL FACTS

Juicy boneless, skinless chicken thighs are marinated in a sweet combination of honey, lime and cilantro. Grill these on the BBQ as the sun shines and the birds sing! Serve in a tortilla or on a summery salad. Yummy-ness! Prepared on the BBQ or in the oven.

Cooking time: 10 minutes (BBQ) or 35 minutes (oven).

Calories 250

Total Fat 10 g

Saturated Fat 2 g

Cholesterol 187 mg

Sodium 101 mg

Carbohydrates 13 g

Fiber 0 g

Sugar 12 g

Protein 35 g

Calories 250

Total Fat 10 g

Saturated Fat 2 g

Cholesterol 187 mg

Sodium 101 mg

Carbohydrates 13 g

Fiber 0 g

Sugar 12 g

Protein 35 g

NUTRITIONAL FACTS

All of the traditional flavours of Korea -- thin sliced beef-stir fry marinated in soy sauce, ginger and sesame oil. A quick sear in the pan and it's ready to devour. Rice noodles are also provided to round out this yummy dish! Prepared on the stovetop.

Cooking time: 15 minutes.

Calories 600

Total Fat 24 g

Saturated Fat 8 g

Cholesterol 62 mg

Sodium 1,390 mg

Carbohydrates 62 g

Fiber 2 g

Sugar 5 g

Protein 31 g

NUTRITIONAL FACTS

A simple marinade of lemon, Worcestershire sauce, Dijon mustard, and garlic lend great flavour to these delicious and juicy petite tenders (think tenderloin). Throw together some roasted potatoes and a tossed salad and you have a delicious meal! Grilled on the barbecue.

Calories 345

Total Fat 18 g

Saturated Fat 6 g

Cholesterol 88 mg

Sodium 400 mg

Carbohydrates 4 g

Fiber 1 g

Sugar 3 g

Protein 41 g

NUTRITIONAL FACTS

A customer favourite that we are happy to bring back (because we love it too)!  Parmesan cheese, breadcrumbs and Dijon mustard coat boneless pork chops as they bake in your oven. They not only smell great, but taste great too! Prepared in the oven.

Cooking time: 35-40 minutes.

Calories 305

Total Fat 11 g

Saturated Fat 4 g

Cholesterol 105 mg

Sodium 472 mg

Carbohydrates 11 g

Fiber 1 g

Sugar 1 g

Protein 39 g

NUTRITIONAL FACTS

These delicious burritos get regular rotation at our house! Packed with filling, taste bud tantalizing flavour, this dish is sure to become an often-requested weeknight staple around your house too! Roast the filling in the oven until everything is wonderfully caramelized and slightly charred. Then stuff them into the provided flour tortillas along with your favourite burrito toppings -- our favourites are fresh lime juice, spinach, avocado, fresh cilantro and chunky salsa! Easy and delicious! ***GF if you omit the soy sauce and tortillas***

Cooking time: 35 minutes.

Calories 301

Total Fat 9 g

Saturated Fat 3 g

Sodium 461 mg

Carbohydrates 45 g

Fiber 10 g

Sugar 6 g

Protein 10 g

Cholesterol 0 mg

Cholesterol 0 mg

NUTRITIONAL FACTS

A delicate, creamy sauce is served on top of grilled boneless, skinless chicken breasts for a light and refreshing chicken dish!  Rosemary, Dijon, and a touch of mayonnaise make this a winner.  Prepared on the BBQ or in the oven.

Cooking time: 20-45 minutes.

Calories 295

Total Fat 13 g

Saturated Fat 2 g

Cholesterol 92 mg

Sodium 532 mg

Carbohydrates 7 g

Fiber 0 g

Sugar 1 g

Protein 36 g

NUTRITIONAL FACTS

The spinach in this pasta bake makes it both satisfying and healthy. Sauté the spinach with a bit of garlic, mix it with the ricotta cheese, mozzarella, and pesto mixture, and finally toss with whole grain penne pasta. Bake in the oven for 10-15 minutes and you have a great pasta bake ready to be enjoyed. Prepared in the oven. Whole grain penne provided.

Cooking time: 30 minutes.

Calories 502

Total Fat 15 g

Saturated Fat 6 g

Cholesterol 32 mg

Sodium 370 mg

Carbohydrates 79 g

Fiber 6 g

Sugar 3 g

Protein 24 g

NUTRITIONAL FACTS

A classic creamy beef stroganoff entree which cooks all day long in your slow cooker for a delicious weeknight meal. Tender chunks of beef stew are infused with the flavours of parsley and sour cream. Boil some egg noodles (not provided) when you get home, and in 10 minutes a wonderful meal is ready. Prepared in the slow cooker. 

Cooking time: 4-6 hours.

Calories 445

Total Fat 20 g

Saturated Fat 9 g

Cholesterol 142 mg

Sodium 345 mg

Carbohydrates 8 g

Fiber 1 g

Sugar 2 g

Protein 54 g

NUTRITIONAL FACTS

No canned soup in this classic, comforting recipe!  Tuna, egg noodles, mushrooms, celery and peas combine to create an easy weeknight meal.  Serve piping hot out of the oven and you will have the whole family licking their plates.  Prepared on the stovetop and in the oven. Noodles provided.

Cooking time: 30 minutes.

Calories 419

Total Fat 19 g

Saturated Fat 12 g

Cholesterol 87 mg

Sodium 514 mg

Carbohydrates 36 g

Fiber 3 g

Sugar 7 g

Protein 26 g