Four Weeks of Healthy Menus - Winnipeg Regional Health Authority

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Tuna CasseroleMakes 2 servings (1 serving = 1 cup or 250 ml)1-6 oz can½-10.5 oz can½ cup1 cup4 cups½1 cup1¼ tsp1 tsptunacream of mushroom soupmilkuncooked whole wheat noodles (any kind)wateronionfrozen peascelery stalk (optional)thyme (optional)non-hydrogenated soft margarine170 g142 ml125 ml250 ml1 L½250 ml11 ml5 mlPreheat the oven to 350°F (180°C). Measure 4 cups of water into a pot and bring to a boil.Once it boils, add the noodles and peas, cook until they are tender (see package instructionsfor the exact cooking time). Drain well and set aside. Melt the margarine in a frying pan overmedium heat and add the chopped onion and celery (if using). Cook the onion and celeryuntil they are tender, about 5 minutes. Set aside. Mix the soup with the milk. Add the tuna,noodles, vegetables and thyme (if using). Mix well. Transfer the mixture into a casserole dishand bake for 20-25 minutes or until brown on top.NUTRIENTSPer Serving - 1 cup or 250 ml(made with skim milk and optionalingredients)Calories: 312Carbohydrates: 27.5 gCalcium: 144 mgFat:11.4 gFibre:5 gIron:3.3 mgSodium: 820 mgProtein: 25.2 gSubstitutions:• Use any kind of cream soup, such as cream of broccoli or cream of celery, instead of creamof mushroom soup.• Use skim, 1% or 2% milk. For a less expensive option, use skim milk powder. Whisk 1 /3 cupof milk powder with 1 cup of water to make 1 cup of milk.• Use regular noodles or pasta such as macaroni or shells instead of whole wheat noodles.• Used canned peas instead of frozen. Drain and rinse well. There is no need to cook them.• Use any kind of fresh or frozen mixed vegetables instead of peas.• Use any type of vegetable oil instead of margarine.Poached EggMakes 1 serving (1 serving = 1 egg)1eggwaterBreak the egg into a saucer or small cup. In a medium saucepan, bring the water to a boiland reduce the heat to simmer the water (i.e. a gentle boil). Slip the egg gently into thewater by lowering the lip of the saucer into the water. With a spoon, gently nudge thewhites closer to their yolks. Immediately cover the saucepan with a lid and turn off theheat. Cook for 3-5 minutes, depending on how firm you want the egg. Remove the eggfrom the water with a slotted spoon. Serve right away.1NUTRIENTSPer Serving - 1 eggCalories: 74Carbohydrates: 0.4 gCalcium: 27 mgFat:4.9 gFibre:0 gIron:0.9 mgSodium: 147 mgProtein: 6.3 g26
Apple CrispMakes 4 servings (1 serving = ¾ cup or 175 ml)4½ cup½ cup½ cup1 tsp1 tsp¼ cupapples, cored and slicedbrown sugarwhole wheat flourrolled oatscinnamonnutmegnon-hydrogenated soft margarine4125 ml125 ml125 ml5 ml5 ml60 mlPreheat the oven to 350°F (180°C). Place the apple slices in a greased cake pan. Mix theremaining ingredients and sprinkle over the apples. Bake for 30 minutes, or until topping isgolden brown and apples are soft.NUTRIENTSPer Serving - ¾ cup or 175 mlCalories: 394Carbohydrates: 67.9 gCalcium: 57 mgFat:13.7 gFibre:6.2 gIron:2.1 mgSodium: 176 mgProtein: 4.5 gSubstitutions:• Use pears, peaches, berries or a combination of different kinds of fruit instead of apples.• Use all purpose flour instead of whole wheat flour.Hard Cooked EggMakes 1 serving (1 serving = 1 egg)1eggwaterPlace the egg in a saucepan and cover with cold water. Cover the saucepan and bring to aboil. Turn the heat down to very low and simmer for 15 minutes. Remove the egg from thestove and cover with cold water.1NUTRIENTSPer Serving - 1 eggCalories: 78Carbohydrates: 0.6 gCalcium: 25 mgFat:5.3 gFibre:0 gIron:0.6 mgSodium: 62 mgProtein: 6.3 g27
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 12 and 13: Week One RecipesThe number of servi
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: BannockMakes 6 servings (Cut evenly
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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