Four Weeks of Healthy Menus - Winnipeg Regional Health Authority

Week One RecipesThe number of servings from some of these recipes will be morethan one adult woman will need. In this case, you can freeze theunused portions to use later.Label unused portions with the date you froze them. Use leftoversin the fridge within a day or two. You can substitute the leftoversfrom one meal for one of the items on the menu. You can alsofreeze leftovers in single portions.French ToastMakes 1 serving (1 serving = 2 slices)2 slices13 tbsp½ tsp2 tspwhole wheat breadeggmilkvanilla extractnon-hydrogenated soft margarine2 slices145 ml2 ml10 mlBreak the egg into a mixing bowl. Beat the egg slightly with a whisk or fork. Add milk andvanilla and mix. Melt the margarine in a frying pan. Dip each side of the bread quickly intothe egg-and-milk mixture until it is coated, but not soaked with the mixture. Put the breadin the hot pan and cook it over low heat until it is golden brown on one side. Turn andbrown on the other side. Serve hot with syrup.NUTRIENTSPer Serving - 2 slices (made withskim milk)Calories: 335Carbohydrates: 35.2 gCalcium: 137 mgFat:15.5 gFibre:4.8 gIron:2.9 mgSodium: 552 mgProtein: 14.6 gSubstitutions:• Use any type of bread.• Use skim, 1% or 2% milk.Minestrone SoupMakes 3 servings (1 serving = 1 cup or 250 ml)3 cups2 cups319 oz can¾ cup¼ tspsodium reduced chicken broth*cabbage, choppedcarrots, dicedkidney beans, drained and rinsedcanned tomatoesgarlic powdersalt and pepper to taste750 ml500 ml3540 ml175 ml1 mlTurn on the element to high heat. In a large pot, add the chicken broth and bring to a boil.Turn down the heat to low. Add the chopped cabbage and diced carrots. Cover and simmeruntil the vegetables are tender, about 20 minutes. Stir in the kidney beans, tomatoes andgarlic powder. Add salt and pepper to taste. Cover and cook for about 5 minutes.NUTRIENTSPer Serving - 1 cup or 250 mlCalories: 274Carbohydrates: 46.2 gCalcium: 119 mgFat:2.5 gFibre:12.4 gIron:5.9 mgSodium: 775 mgProtein: 18.9 g*If you are using canned condensed broth, use 3 cups of diluted broth. To dilute condensedchicken broth, combine one can of condensed broth with one can of water. If you are usingready-to-serve broth from a tetra pak, you don’t need to add water.Substitutions:• Use regular chicken broth or 1½ tsp of chicken bouillon powder mixed with 3 cups ofwater instead of sodium reduced chicken broth.• Use any kind of canned beans instead of kidney beans.12