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    496
    Nutrition Facts
    Macaroni & Cheese
    Amount Per Serving
    Calories 427 Calories from Fat 234
    % Daily Value*
    Total Fat 26g 40%
    Saturated Fat 12g 60%
    Polyunsaturated Fat 4g
    Monounsaturated Fat 8g
    Cholesterol 56mg 19%
    Sodium 528mg 22%
    Potassium 185mg 5%
    Total Carbohydrates 30g 10%
    Dietary Fiber 2g 8%
    Sugars 3g
    Protein 19g 38%
    Vitamin A 10%
    Vitamin C 0.1%
    Calcium 40%
    Iron 9%
    * Percent Daily Values are based on a 2000 calorie diet.
    Macaroni & Cheese – – Oil, Whole Wheat Flour, Milk, Chicken Stock (chicken or vegetable stock), Cheddar Cheese (grated cheese such as mild cheddar), Macaroni (cooked pasta (elbow macaroni, alphabet pasta)), – Heat oil in a saucepan over medium-high heat. Add flour and cook 2 minutes. Gradually pour in milk and stock, and simmer until the sauce thickens, about 5 minutes. (You may have to remove from heat.) Gently stir in grated cheese. Pour sauce over the cooked pasta.

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      1179
      Nutrition Facts
      Poached Fresh Fish
      Amount Per Serving
      Calories 101 Calories from Fat 36
      % Daily Value*
      Total Fat 4g 6%
      Saturated Fat 1g 5%
      Polyunsaturated Fat 1g
      Monounsaturated Fat 1g
      Cholesterol 28mg 9%
      Sodium 38mg 2%
      Potassium 294mg 8%
      Total Carbohydrates 2g 1%
      Dietary Fiber 0.1g 0%
      Sugars 2g
      Protein 13g 26%
      Vitamin A 1%
      Vitamin C 2%
      Calcium 6%
      Iron 2%
      * Percent Daily Values are based on a 2000 calorie diet.
      Poached Fresh Fish – – Milk, Onion (chopped), Salmon (fillet of fresh fish (sole, salmon or haddock)), – Pour 1/4 cup (60 ml) milk into your skillet and gently heat. Add the onion and simmer until soft, then add your fish fillet. Cover and simmer 5-10 minutes. The fish should be opaque and flaky. Remove from heat and mash, or flake fish with fork. To store, separate into small containers and spoon your milk and onions over top. This also freezes nicely.

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        362
        Nutrition Facts
        Banana Muffins
        Amount Per Serving
        Calories 1763 Calories from Fat 720
        % Daily Value*
        Total Fat 80g 123%
        Saturated Fat 13g 65%
        Polyunsaturated Fat 43g
        Monounsaturated Fat 18g
        Cholesterol 214mg 71%
        Sodium 3434mg 143%
        Potassium 965mg 28%
        Total Carbohydrates 251g 84%
        Dietary Fiber 7g 28%
        Sugars 90g
        Protein 28g 56%
        Vitamin A 4%
        Vitamin C 35%
        Calcium 68%
        Iron 18%
        * Percent Daily Values are based on a 2000 calorie diet.

          by -
          448
          Nutrition Facts
          Oven Crunch Fish n' Chips
          Amount Per Serving
          Calories 660 Calories from Fat 99
          % Daily Value*
          Total Fat 11g 17%
          Saturated Fat 2g 10%
          Polyunsaturated Fat 5g
          Monounsaturated Fat 3g
          Cholesterol 93mg 31%
          Sodium 1105mg 46%
          Potassium 1068mg 31%
          Total Carbohydrates 106g 35%
          Dietary Fiber 5g 20%
          Sugars 9g
          Protein 37g 74%
          Vitamin A 31%
          Vitamin C 63%
          Calcium 9%
          Iron 152%
          * Percent Daily Values are based on a 2000 calorie diet.
          https://www.youtube.com/watch?v=DS9YJqC50ME
          Oven Crunch Fish n’ Chips – Yummy, without the fat of deep frying! – Potatoes (Use large, baking potatoes, even the ones wrapped in foil are good), Vegetable Oil, Salt, Pepper, Halibut (or Haddock fillets (1 lb/500 g total)), Corn Flake Crumbs (or Breadcrumbs), All-purpose Flour, Italian Herb (seasoning), Lemon Zest, Egg, Milk, – Scrub potatoes or peel potatoes (only you know how fussy your gang is, grownups love the skin on); cut into wedges. Toss with oil and 1/4 tsp (1 mL) each of the salt and pepper; place on large, foil-lined baking pan. Bake in at 400 for 30 minutes. Turn and bake for 10 minutes longer or until crisp and golden outside and tender inside; remove from oven For a dipping sauce, mix equal amounts low-fat mayo and sweet relish for a homemade, kid-friendly tartar sauce.

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            469
            Nutrition Facts
            Mother's Day Breakfast Casserole & Cranberry Mimosa
            Amount Per Serving
            Calories 520 Calories from Fat 342
            % Daily Value*
            Total Fat 38g 58%
            Saturated Fat 17g 85%
            Polyunsaturated Fat 4g
            Monounsaturated Fat 15g
            Cholesterol 296mg 99%
            Sodium 1447mg 60%
            Potassium 454mg 13%
            Total Carbohydrates 10g 3%
            Dietary Fiber 0.2g 1%
            Sugars 5g
            Protein 32g 64%
            Vitamin A 7%
            Vitamin C 0.1%
            Calcium 38%
            Iron 13%
            * Percent Daily Values are based on a 2000 calorie diet.
            Mother’s Day Breakfast Casserole & Cranberry Mimosa – Dads and kids will love our easy, make-ahead casserole. Moms will be impressed by the pretty Cranberry Mimosa – and the morning off!
            For the Cranberry Mimosas
            Equal parts cranberry and orange juice
            Champagne to taste or sparkling water – Sausage (bulk), Cheddar Cheese (grated ), White Sandwich Bread (cut into cubes), Milk (or half & half), Egg, Salt, Pepper, Mustard Powder, – Make the casserole, up to a day ahead and refrigerate. Crumble the sausage into a pan. Saute until browned. Drain fat from pan. In a large bowl, whisk milk or cream, eggs, salt and pepper and dry mustard. Grease a 9 x 13 baking dish. Layer ingredients into greased pan: bread, sausage, cheese and pour custard over top. Bake in a preheated 350F over 45-60 minutes. For the Mimosas: Pour into a pretty glass or champagne flute and serve!

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              708
              Nutrition Facts
              Fun Breakfast Cups
              Amount Per Serving
              Calories 47 Calories from Fat 27
              % Daily Value*
              Total Fat 3g 5%
              Saturated Fat 1g 5%
              Polyunsaturated Fat 0.3g
              Monounsaturated Fat 1g
              Cholesterol 61mg 20%
              Sodium 698mg 29%
              Potassium 50mg 1%
              Total Carbohydrates 1g 0%
              Dietary Fiber 0.3g 1%
              Sugars 0.3g
              Protein 4g 8%
              Vitamin A 1%
              Vitamin C 1%
              Calcium 4%
              Iron 3%
              * Percent Daily Values are based on a 2000 calorie diet.
              Fun Breakfast Cups – A fun twist for a busy weekday breakfast or a relaxing weekend brunch! The fun comes in a cup! A breakfast dish you can make with your kids or have them make by themselves! – Egg, Milk, Ham (slice of thinly sliced ham), Salt, Pepper, Swiss Cheese, – Lightly spray the ramekin with non-stick cooking spray. Place slice of ham inside ramekin. Crack egg onto ham slice. Drizzle milk onto egg and ham. Add dash of pepper. Sprinkle with dusting swiss cheese. Place into pre-heated 400 degree oven for 15-20 minutes. Let cool and serve.