Four Weeks of Healthy Menus - Winnipeg Regional Health Authority

Week Two RecipesSplit Pea SoupMakes 4 servings (1 serving = 1 cup or 250 ml)1 cup2 cups½1 stalk½ tsp¼ tsp2 cups1½ cupdry split peaswateronion, choppedcelery, choppedsaltground pepperreduced sodium chicken broth*carrot, dicedham, chopped (optional)250 ml500 ml½1 stalk2 ml1 ml500 ml1125 mlNUTRIENTSPer Serving - 1 cup or 250 mlCalories: 101Carbohydrates: 15.9 gCalcium: 28.5 mgFat:1 gFibre:2.5 gIron:1.1 mgSodium: 476 mgProtein: 7.4 gCombine the split peas, water, onion and celery in a pot. Bring to a boil. Turn down theheat to low, cover and simmer until peas are tender (about 1 hour and 30 minutes). Add thechicken broth, carrots and ham (if using) and cook for half an hour more until carrots are soft.*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 vegetable broth, regular chicken broth or chicken bouillon cubes instead of reducedsodium chicken broth.• Use a ham bone with meat instead of chicken broth. Combine the split peas, 4 cups ofwater, the ham bone, onion, celery, salt and pepper in a pot. Bring to a boil. Turn down theheat to low, cover and simmer until peas are tender (about 2 hours and 15 minutes). Addthe carrots and cook for half an hour more until carrots are soft. Remove the ham bone.Trim the meat from the bone and chop finely. Return the meat to the soup and heatthoroughly.• For more flavour, when you add the chicken broth, also add a clove of finely choppedgarlic, 1 bay leaf and a dash each of parsley, thyme, marjoram and cayenne pepper.Remove the bay leaf before serving.Chicken SaladMakes 1 serving (1 serving = ½ cup or 75 g)½ cup½2 tbspdashdashcooked chickengreen onion, choppedsalad dressing (e.g. light mayonnaise,Miracle Whip)saltground pepper75 g½30 mldashdashChop cooked chicken and place in a small bowl. Add the chopped green onion. Combinethe salad dressing, salt, and pepper. Stir this into chicken mixture.NUTRIENTSPer Serving - ½ cup or 75 g (madewith light mayonnaise)Calories: 137Carbohydrates: 3.6 gCalcium: 16 mgFat:4.9 gFibre:0.5 gIron:0.7 mgSodium: 632 mgProtein: 18.5 g24