Four Weeks of Healthy Menus - Winnipeg Regional Health Authority

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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
Baked Pork ChopMakes 1 serving (1 serving = 1 pork chop)11½ tsp2dashdash1 tbsp1 tbsppork chopcanola oilthin onion slicessaltground pepperbrown sugarketchup17 ml2dashdash15 ml15 mlPreheat the oven to 350°F. Brown the pork chop in oil over medium heat. Season the chopwith salt and pepper and place in a shallow baking dish. Top the pork chop with onion slices,brown sugar and ketchup. Cover and cook for 30 minutes. Uncover and cook until done,about 30 minutes longer.NUTRIENTSPer Serving - 1 pork chopCalories: 290Carbohydrates: 19.5 gCalcium: 43 mgFat:14.1 gFibre:0.7 gIron:1.1 mgSodium: 693 mgProtein: 21.4 gSubstitutions:• Use any type of vegetable oil instead of canola oil.Stir-Fried VegetablesMakes 4 servings (1 serving = ½ cup or 125 ml)1 small bunch1 tsp1 clove1 tsp¼11 stalk1 tsp1½ tbsp1 tbsp1 tspbroccoli, choppedcanola oilgarlic, mincedginger (optional), mincedonion, thinly slicedcarrot, thinly slicedcelery, thinly slicedcorn starchcold watersoy saucesugarground pepper to taste1 small bunch5 ml1 clove5 ml¼11 stalk5 ml25 ml15 ml5 mlNUTRIENTSPer Serving - ½ cup or 125 mlCalories: 45Carbohydrates: 7.9 gCalcium: 26 mgFat:1.3 gFibre:1.4 gIron:0.3 mgSodium: 233 mgProtein: 1.2 gTurn on the element to medium-high heat. Heat the oil in frying pan. Add garlic and ginger.Sauté briefly. Add the broccoli, onion, carrots and celery. Stir-fry until vegetables are tendercrisp, about 6-8 minutes. While the vegetables are cooking, mix the corn starch, water, soysauce and sugar in a small bowl. Stir this sauce mixture into the vegetables. Cook and stiruntil the sauce boils and thickens. Add pepper to taste. Serve immediately.Substitutions:• Use any vegetables you already have in your fridge or cupboard. Green or red peppers,snow peas, baby corn, mushrooms, cauliflower or green beans can also work well in astir-fry.• Use any type of vegetable oil instead of canola oil.13
Page 1: Four Weeks ofHealthy MenusWith Groc
Page 5 and 6: IntroductionWho can use these menus
Page 8 and 9: NOTES8
Page 10 and 11: Week One MenuLEGEND* recipes are pr
Page 14 and 15: Tossed SaladMakes 1 serving (1 serv
Page 16 and 17: SconesMakes 12 scones (1 serving =
Page 19 and 20: Mini PizzaMakes 1 serving1¼ cup½
Page 21 and 22: Week 2
Page 23 and 24: Week Two Grocery ListNote: The item
Page 25 and 26: BannockMakes 6 servings (Cut evenly
Page 27 and 28: Apple CrispMakes 4 servings (1 serv
Page 31 and 32: Week Three Grocery ListNote: The it
Page 33 and 34: Tuna SaladMakes 1 serving (1 servin
Page 35 and 36: Beef StroganoffMakes 4 servings (1
Page 39 and 40: Week Four Grocery ListNote: The ite
Page 41 and 42: Garlic ToastMakes 1 serving (1 serv
Page 43 and 44: Blank MenuLEGEND* recipes are provi
Page 45 and 46: Best BuysHealthy eating starts with
Page 47 and 48: MEAT & ALTERNATIVESMeat• Buy less
Page 49 and 50: Storing Vegetables andFruit at Home
Page 51 and 52: Storing FruitTo ripen fruit, follow
Page 53 and 54: Food SafetyStoring Food SafelyFoods
Page 55 and 56: Clean• Always wash your hands wit
Page 57: VegetablesTry caraway seeds, chili

Four Weeks of Healthy Menus - Winnipeg Regional Health Authority

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