Four Weeks of Healthy Menus - Winnipeg Regional Health Authority

Week Four RecipesChunky Vegetable SoupMakes 4 servings (1 serving = 1 cup or 250 ml)2 tsp14 cups1½ cups1 tbsp1 tsp1 tsp22221-28 oz cancanola oilonion, choppedreduced sodium chicken broth*canned tomatoesdried parsleydried basildried oreganobay leavescarrots, dicedcelery stalks, dicedpotatoes or sweet potatoes, peeled and dicedkidney beans, drained and rinsedsalt and pepper to taste10 ml11 L375 ml15 ml5 ml5 ml2222796 mlNUTRIENTSPer Serving - 1 cup or 250 mlCalories: 333Carbohydrates: 54.5 gCalcium: 142 mgFat:4.9 gFibre:13.7 gIron:7.1 mgSodium: 827 mgProtein: 20.4 gHeat the oil in a large pot over medium heat. Add the chopped onion and cook until soft,about 5 minutes. Add the chicken broth, tomatoes, parsley, basil, oregano, bay leaves,carrots, celery and potato. Turn up the stove to high and heat to boiling. Lower heat andsimmer until potatoes are almost tender, about 15-20 minutes. Stir in kidney beans. Add saltand pepper to taste. Heat thoroughly before serving.*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 any kind of vegetable oil instead of canola oil.• Use regular chicken broth, vegetable broth or 2 tsp chicken bouillon powder mixed with4 cups water instead of reduced sodium chicken broth.• Use 2 tsp Italian seasoning instead of 1 tsp each of dried basil and oregano.Roast CarrotsMakes 1 serving (1 serving = ½ cup or 125 ml)1-21 tsp1-2 tbspmedium sized carrotsnon-hydrogenated soft margarinewaterSlice the carrots. Place them in small baking dish. Dot the carrots with margarine. Addwater. Cover and bake at 350°F until tender, about 30 minutes.Substitutions:• Use any type of vegetable oil instead of margarine.1-25 ml15-30 mlNUTRIENTSPer Serving - ½ cup or 125 mlCalories: 100Carbohydrates: 15.4 gCalcium: 55 mgFat:4.2 gFibre:3.9 gIron:0.5 mgSodium: 162 mgProtein: 1.5 g40