Four Weeks of Healthy Menus - Winnipeg Regional Health Authority

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Chicken and Vegetable SoupMakes 4 servings (1 serving = 1 cup or 250 ml)24 cups21 cup2½ tsp½ tsp¼ tsp3 tsp12 tbspchicken legs, skin removedwatercelery stalks (with leaves), choppedfrozen peaspotatoes or sweet potatoes, cubedgarlic powdersaltpepperparsleybay leafbrown rice, uncooked21 L2250 ml22 ml2 ml1 ml15 ml130 mlNUTRIENTSPer Serving - 1 cup or 250 mlCalories: 143Carbohydrates: 26.5 gCalcium: 32 mgFat:1.2 gFibre:3.8 gIron:1.9 mgSodium: 355 mgProtein: 7.2 gMeasure 4 cups of water into a large pot and place it over high heat. Add the chicken legs,garlic, salt, pepper, thyme, parsley and bay leaf. Bring to a boil, and once boiling, turn itdown to low heat and let it simmer for 1 hour.After 1 hour, add the celery, peas and potatoes. Add the rice. Let it simmer for 30 minutes to1 hour until the rice and potatoes are soft. After the second hour, remove the meat from thechicken legs and put the meat back into the soup. Discard the bones.Cool and freeze leftovers in single portions.Substitutions:• Use a chicken carcass (the bones left over after baking and carving a chicken) with leftovermeat instead of the chicken legs.• Use any kind of frozen or fresh vegetables such as carrots, broccoli, cauliflower or corn.• Use parboiled white rice or small pasta, such as macaroni or shells, instead of brown rice.Baked BeansMakes 3 servings (1 serving = ¾ cup or 175 ml)1 cup3 slices¼ tsp¼ tsp½ tsp1 tbsp¼ cupdry white beansbacon, cooked and broken into smallpiecesdry mustard powderground peppersaltketchupmolasses250 ml31 ml1 ml2 ml15 ml60 mlSoak the beans in 2 cups of water for 12 hours overnight. Drain. Pour the beans into a potor deep baking dish and stir in cooked bacon. Combine seasonings, ketchup and 1 cupof water and pour over the beans. Cover and bake for 2 hours at 250°F (120°C). Stir inthe molasses and continue baking for 5-6 hours. If necessary, add more bean liquid. Bakeuncovered for the last 30 minutes.NUTRIENTSPer Serving - ¾ cup or 175 mlCalories: 363 gCarbohydrates: 62.1 gCalcium: 425 mgFat:4.8 gFibre:10.7 gIron:12.8 gSodium: 730 mgProtein: 20 gSubstitutions:• For a quicker dish, use canned white beans and bake the ingredients in the oven for1 hour. If more liquid is needed, add water.34
Beef StroganoffMakes 4 servings (1 serving = 1 cup or 250 ml)½ lb2 cups¾ cup½-10.5 oz can¼ cup¼ cup½ cup¼ tspdashdash1½ tspTopping:1 tbsp2 tbspground beefwhole wheat noodles, uncookedfrozen peascream of mushroom soupmilkonion, mincedlight sour creamsaltground peppergarlic powderWorcestershire saucenon-hydrogenated soft margarinebreadcrumbs200 g500 ml175 ml142 ml60 ml60 ml125 ml1 mldashdash7 ml15 ml30 mlNUTRIENTSPer Serving - 1 cup or 250 ml(made with skim milk)Calories: 440Carbohydrates: 55 gCalcium: 91 mgFat:13.5 gFibre:3.6 gIron:5 mgSodium: 558 mgProtein: 23.8 gPreheat the oven to 350°F. Cook the noodles according to the instructions on the package.Drain. Brown the ground beef over medium heat and drain the fat. Rinse with water anddrain well. Sauté the onion with the ground beef for a few minutes. Combine the beefmixture with the rest of the ingredients in a pan and place in the casserole dish. Mix themargarine and breadcrumbs together. Top the casserole with the topping. Bake for 30 minutes.Substitutions:• Use ground chicken, turkey or any kind of ground meat instead of ground beef.• Use regular noodles or other types of pasta instead of whole wheat noodles.• Use any type of frozen or canned vegetables instead of frozen peas.• Use any type of canned cream soup instead of cream of mushroom soup.• Use skim, 1% or 2% milk for this recipe. For a less expensive option, use skim milk powder.Whisk 1 /3 cup of milk powder with 1 cup of water to make 1 cup of milk.• Use regular sour cream instead of light sour cream.Scrambled EggsMakes 1 serving (1 serving = 1 egg)11½ tspdashdash1 tspeggmilksaltground peppernon-hydrogenated soft margarineBreak the egg into a small bowl. Add milk, salt and pepper and beat with a fork to blend thewhite and yolk. Melt the margarine in a frying pan over medium heat. Pour the egg mixtureinto the frying pan and cook over medium heat until solid.Substitutions:• Use vegetable oil instead of margarine.17 mldashdash5 mlNUTRIENTSPer Serving - 1 egg (made with skimmilk)Calories: 110Carbohydrates: 1.0 gCalcium: 38 mgFat:8.8 gFibre:0.1 gIron:0.7 mgSodium: 590 mgProtein: 6.5 g35
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 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: Tuna SaladMakes 1 serving (1 servin
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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