Fish: Per 3-ounce serving: Calories 173 Total Fat 12g Saturated Fat 2g Cholesterol 38mg Sodium 199mg Total Carbohydrate 4g Dietary Fiber 0g Protein 12g >Roasted Corn with Peppers: Per 3.5-ounce serving: Calories 70 Total Fat 1g Saturated Fat 0g Cholesterol 0mg Sodium 215mg Total Carbohydrate 16g Dietary Fiber 2g Protein 2g
Nutritional information on our site is approximate. When you assemble your own meals, or if we do it for you, particular ingredients may be adjusted to suit your own nutritional needs. Please consult your health professional regarding incorporating our menus into your personal meal plan. We cannot be responsible for errors or omissions in our nutritional information.

Cooking Instructions:
Use within 1 day or freeze. Preheat oven to 375°F. Coat a baking sheet with nonstick cooking spray. Place fish on baking sheet. Stir Cilantro Butter and spread evenly over fish. Top with Crispy Tortilla Topping. Bake… If frozen: 30-35 minutes If not frozen: 25-30 minutes …or until internal temperature reaches 145°F and fish flakes easily with a fork. Meanwhile, pour Roasted Corn with Peppers into a microwave-safe bowl. Cover and heat 4-5 minutes, or until hot. Stir before serving.Serve with Fish.

Per 6-oz serving: Calories 260 Total Fat 17g Saturated Fat 6g Cholesterol 65mg Sodium 274mg Total Carbohydrate 8g Dietary Fiber 1g Sugars 4g Protein 20g
Apricots contain beta-carotene, which may reduce the risk of heart disease and improve immune function.
Nutritional information on our site is approximate. When you assemble your own meals, or if we do it for you, particular ingredients may be adjusted to suit your own nutritional needs. Please consult your health professional regarding incorporating our menus into your personal meal plan. We cannot be responsible for errors or omissions in our nutritional information.

Cooking Instructions:
Use within 1 day, or freeze. Preheat oven to 350°F. If frozen: Bake, covered, for 30 minutes. Uncover and bake for 40 to 45 more minutes (see Note). If not frozen: Bake, uncovered, for 45 to 50 minutes (see Note). NOTE: Pork is done when slightly pink inside and internal temperature reaches 160°F.

Chicken: Per 4.5-ounce serving: Calories 200 Total Fat 6g Saturated Fat 1g Cholesterol 66mg Sodium 339mg Total Carbohydrate 8g Dietary Fiber 0g Protein 27g
Rich Caesar Coating: Per 2 tablespoon serving: Calories 140 Total Fat 14g Saturated Fat 2g Cholesterol 10mg Sodium 310mg Total Carbohydrate 3g Dietary Fiber 0g Protein 1g
Chicken is a good source of B vitamins, which may have a positive impact on memory.
Nutritional information on our site is approximate. When you assemble your own meals, or if we do it for you, particular ingredients may be adjusted to suit your own nutritional needs. Please consult your health professional regarding incorporating our menus into your personal meal plan. We cannot be responsible for errors or omissions in our nutritional information.

Cooking Instructions:
Use within 1 day, or freeze. Preheat oven to 375°F. Coat a rimmed baking sheet with nonstick cooking spray. Place chicken on baking sheet and bake… If frozen: 20 to 22 minutes If not frozen: 15 to 17 minutes …or until internal temperature reaches 165° and no pink remains. Serve with Caesar Dipping Sauce.

Per 6-ounce serving: Calories 238 Total Fat 13g Saturated Fat 2g Cholesterol 51mg Sodium 924mg Total Carbohydrate 28g Dietary Fiber 1g Protein 11g
Shrimp is America's favorite shellfish, and it's a great low-fat source of protein and vitamin B12.
Nutritional information on our site is approximate. When you assemble your own meals, or if we do it for you, particular ingredients may be adjusted to suit your own nutritional needs. Please consult your health professional regarding incorporating our menus into your personal meal plan. We cannot be responsible for errors or omissions in our nutritional information.

Cooking Instructions:
Use within 1 day, or freeze. Thaw 1 to 2 days in refrigerator. Place rice mixture in a large deep skillet or soup pot. DO NOT ADD SHRIMP YET. Cook rice 4 to 5 minutes over medium-high heat, stirring occasion-ally. Add shrimp, and cook 2 to 3 minutes, until shrimp are heated through and pink, stirring occasionally. Serve immediately. Do not overcook shrimp.

Per 1/8 of quiche: Calories 230 Total Fat 13g Saturated Fat 7g Cholesterol 119mg Sodium 418mg Total Carbohydrate 16g Dietary Fiber 1g Sugars 3g Protein 12g
Red peppers are higher in vitamin C than green ones, and they're low in calories!
Nutritional information on our site is approximate. When you assemble your own meals, or if we do it for you, particular ingredients may be adjusted to suit your own nutritional needs. Please consult your health professional regarding incorporating our menus into your personal meal plan. We cannot be responsible for errors or omissions in our nutritional information.

Cooking Instructions:
Use within 1 day, or freeze. Thaw 1 to 2 days in refrigerator. Preheat oven to 400°F. Coat a 9" x 13" baking dish with nonstick cooking spray. Pour mixture into dish and bake 28 to 30 minutes, until internal temperature reaches 160°F and a wooden toothpick inserted in center comes out clean. Let cool 5 minutes, cut into squares, and serve. NOTE: Serve with fresh fruit and one of our Great Go-Alongs.

Pork and Sauce: Per 8-ounce serving: Calories 230 Total Fat 5g Saturated Fat 0g Cholesterol 65mg Sodium 494mg Total Carbohydrate 21g Dietary Fiber 0g Sugars 14g Protein 22g
Brown Rice: Per 4.5-ounce serving: Calories 184 Total Fat 4g Saturated Fat 1g Cholesterol 0mg Sodium 475mg Total Carbohydrate 32g Dietary Fiber 1g Sugars 0g Protein 4g
Green peppers contain flavanoids, which are powerful antioxidants.
Nutritional information on our site is approximate. When you assemble your own meals, or if we do it for you, particular ingredients may be adjusted to suit your own nutritional needs. Please consult your health professional regarding incorporating our menus into your personal meal plan. We cannot be responsible for errors or omissions in our nutritional information.

Cooking Instructions:
Use within 1 day, or freeze. Thaw 1 to 2 days in refrigerator. Preheat a large skillet or soup pot over high heat. Add pork and cook 6 to 8 minutes, stirring occasionally. Add contents of sauce bag and simmer over medium heat 6 to 8 minutes, stirring occasionally, until sauce mixture is hot. DO NOT OVERCOOK. Meanwhile, pour rice into a microwave-safe bowl; add 1/4 cup water, cover with plastic wrap and microwave 3 to 4 minutes, until hot, stirring halfway through heating. Serve pork over rice, topped with sauce.

Meat loaves: Per 4-ounce serving: Calories 276 Total Fat 19g Saturated Fat 7g Cholesterol 99mg Sodium 355mg Total Carbohydrate 12g Dietary Fiber 1g Protein 16g
Potato and Carrot Mixture: Per 3-ounce serving: Calories 75 Total Fat 3g Saturated Fat 0g Cholesterol 0mg Sodium 431mg Total Carbohydrate 10g Dietary Fiber 3g Protein 2g
Nutritional information on our site is approximate. When you assemble your own meals, or if we do it for you, particular ingredients may be adjusted to suit your own nutritional needs. Please consult your health professional regarding incorporating our menus into your personal meal plan. We cannot be responsible for errors or omissions in our nutritional information.

Cooking Instructions:
Use within 1 day, or freeze. Thaw 1 to 2 days in refrigerator. Preheat oven to 375°F. Uncover pan and bake 40 to 45 minutes, until internal temperature reaches 160°F and no pink remains. Remove meat loaves to serving platter or individual plates and serve with seasoned potatoes and carrots.

Per 9-ounce serving: Calories 335 Total Fat 13g Saturated Fat 6g Cholesterol 58mg Sodium 1209mg Total Carbohydrate 31g Dietary Fiber 4g Sugars 7g Protein 17g
Our sauce is full of lycopene, a powerful antioxidant.
Nutritional information on our site is approximate. When you assemble your own meals, or if we do it for you, particular ingredients may be adjusted to suit your own nutritional needs. Please consult your health professional regarding incorporating our menus into your personal meal plan. We cannot be responsible for errors or omissions in our nutritional information.

Cooking Instructions:
Use within 1 day, or freeze. Preheat oven to 350°F. and bake, covered, for… If frozen: 75 minutes If not frozen: 35 minutes Uncover and bake 10 more minutes, or until bubbly and heated through.

Per 6.5-ounce serving: Calories 380 Total Fat 19g Saturated Fat 10g Cholesterol 57mg Sodium 1261mg Total Carbohydrate 34g Dietary Fiber 2g Sugars 4g Protein 21g

Onions contain flavonoids: the stronger the onion, the more antioxidants it contains!
Nutritional information on our site is approximate. When you assemble your own meals, or if we do it for you, particular ingredients may be adjusted to suit your own nutritional needs. Please consult your health professional regarding incorporating our menus into your personal meal plan. We cannot be responsible for errors or omissions in our nutritional information.

Cooking Instructions:
Use within 1 day, or freeze. Thaw 1 to 2 days in refrigerator. Preheat oven to 425°F. Place wrapped sandwich on a baking sheet and REMOVE COOKING LABEL; open foil and bake sandwich (on foil) 20 to 25 minutes, or until heated through and onion rings are golden. TIP: Enjoy with a tossed salad and a pub-style dark beer.

Crab Cakes: Per 4-ounce serving: Calories 325 Total Fat 18g Saturated Fat 3g Cholesterol 136mg Sodium 835mg Total Carbohydrate 17g Dietary Fiber 1g Sugars 1g Protein 21g
Honey Mustard Sauce: Per 2.5-TBL: Calories 92 Total Fat 8g Saturated Fat 5g Cholesterol 19mg Sodium 249mg Total Carbohydrate 4g Dietary Fiber 0g Sugars 3g Protein 3g
Crab is very low in calories and fat. It is recommended that we eat at least 2 fish/seafood meals per week.
Nutritional information on our site is approximate. When you assemble your own meals, or if we do it for you, particular ingredients may be adjusted to suit your own nutritional needs. Please consult your health professional regarding incorporating our menus into your personal meal plan. We cannot be responsible for errors or omissions in our nutritional information.

Cooking Instructions:
Use within 1 day, or freeze. Preheat oven to 400°F. Uncover pan and remove cups of Honey Mustard Sauce. Spray crab cakes with nonstick cooking spray. If Frozen: Bake, covered, for 20 minutes, uncover and bake for 15 more minutes… If Not Frozen: Bake, UNCOVERED, for 8 minutes; gently turn crab cakes over and bake for 5 more minutes… …or until heated through. Stir sauce before serving over crab cakes. CAUTION: These may contain crab shell and/or cartilage.

Chicken and Vegetable Mixture: Per 7.5-ounce serving: Calories 156 Total Fat 4g Saturated Fat 1g Cholesterol 34mg Sodium 461mg Total Carbohydrate 14g Dietary Fiber 2g Sugars 2g Protein 15g
Dumplings: Per 2-ounce serving: Calories 176 Total Fat 9g Saturated Fat 2g Cholesterol 1mg Sodium 551mg Total Carbohydrate 21g Dietary Fiber 1g Sugars 2g Protein 4g
Nutritional information on our site is approximate. When you assemble your own meals, or if we do it for you, particular ingredients may be adjusted to suit your own nutritional needs. Please consult your health professional regarding incorporating our menus into your personal meal plan. We cannot be responsible for errors or omissions in our nutritional information.

Cooking Instructions:
Use within 1 day, or freeze. Thaw 1 to 2 days in refrigerator. Preheat oven to 425°F. Bake covered for 65-70 minutes or until heated through and dumplings are completely cooked. Let sit, covered, for 5 minutes before serving.

Meat, Vegetables & Gravy: Per 6-ounce serving: Calories 161 Total Fat 7g Saturated Fat 3g Cholesterol 27mg Sodium 995mg Total Carbohydrate 13g Dietary Fiber 1g Protein 10g
Mashed Potatoes: Per 3-ounce serving: Calories 115 Total Fat 7g Saturated Fat 4g Cholesterol 18mg Sodium 368mg Total Carbohydrate 11 Dietary Fiber 1g Protein 2g
Mashed potatoes are rich in potassium and vitamin C.
Nutritional information on our site is approximate. When you assemble your own meals, or if we do it for you, particular ingredients may be adjusted to suit your own nutritional needs. Please consult your health professional regarding incorporating our menus into your personal meal plan. We cannot be responsible for errors or omissions in our nutritional information.

Cooking Instructions:
Use within 1 day or freeze. Thaw 1 to 2 days in refrigerator. Pour contents of meat mixture into a large skillet and cook over medium heat for 10-15 minutes or until heated through. Meanwhile, place mashed potatoes in a microwave-safe bowl. Cover and heat on high for 4-5 minutes or until hot, stirring halfway through and before serving. (Potatoes will thicken when stirred.) To serve, place a spoonful of mashed potatoes in a bowl and top with meat mixture.

Per 5-ounce serving: Calories 338 Total Fat 18g Saturated Fat 8g Cholesterol 144mg Sodium 436mg Total Carbohydrate 4g Dietary Fiber 0g Protein 37g
Chicken breast is a good source of protein needed to prevent loss of muscle mass that often occurs when dieting.
Nutritional information on our site is approximate. When you assemble your own meals, or if we do it for you, particular ingredients may be adjusted to suit your own nutritional needs. Please consult your health professional regarding incorporating our menus into your personal meal plan. We cannot be responsible for errors or omissions in our nutritional information.

Cooking Instructions:
Use within 1 day, or freeze. Thaw 1 to 2 days in refrigerator. Preheat oven to 350°F. Uncover, and bake 30 to 35 minutes, or until internal temperature reaches 165°F. and no pink remains in chicken. Serve immediately. TIP: Make this an elegant no-fuss meal by serving it with your favorite wine and one or two of our Great Go-Alongs.

Per 3.5-ounce serving: Calories 196 Total Fat 9g Saturated Fat 2g Cholesterol 0mg Sodium 496mg Total Carbohydrate 26g Dietary Fiber 1g Sugars 4g Protein 0g
Nutritional information on our site is approximate. When you assemble your own meals, or if we do it for you, particular ingredients may be adjusted to suit your own nutritional needs. Please consult your health professional regarding incorporating our menus into your personal meal plan. We cannot be responsible for errors or omissions in our nutritional information.

Cooking Instructions:
Keep frozen until ready to use. Preheat oven to 375°F. Transfer frozen onion rings to a rimmed baking sheet. Bake 20 to 25 minutes, or until crisp and heated through, turning halfway through baking. NOTES: For more crispy rings, spray them with nonstick cooking spray before baking. The black plastic pan is NOT designed for oven use, so please follow instructions above.

Per 4-ounce serving: Calories 160 Total Fat 4g Saturated Fat 1g Cholesterol 0mg Sodium 240mg Total Carbohydrate 29g Dietary Fiber 3g Protein 0g
Sweet potatoes are an excellent source of beta carotene.
Nutritional information on our site is approximate. When you assemble your own meals, or if we do it for you, particular ingredients may be adjusted to suit your own nutritional needs. Please consult your health professional regarding incorporating our menus into your personal meal plan. We cannot be responsible for errors or omissions in our nutritional information.

Cooking Instructions:
Keep fries frozen. Preheat oven to 450°F. Remove cup of dipping sauce and let sauce thaw at room temperature. Coat rimmed baking sheet with nonstick cooking spray. Place frozen fries on baking sheet. Bake 20 to 25 minutes, or until fries begin to brown, turning once halfway through baking. Serve with dipping sauce.

Per 5.3-ounce serving: Calories 172 Total Fat 11g Saturated Fat 6g Cholesterol 30mg Sodium 608mg Total Carbohydrate 9g Dietary Fiber 2g Sugars 1g Protein 4g
Nutritional information on our site is approximate. When you assemble your own meals, or if we do it for you, particular ingredients may be adjusted to suit your own nutritional needs. Please consult your health professional regarding incorporating our menus into your personal meal plan. We cannot be responsible for errors or omissions in our nutritional information.

Cooking Instructions:
Keep frozen until ready to use. For best results, thaw 1 day in refrigerator. Uncover and microwave on high 3 to 4 minutes, or until hot, stirring halfway through heating. If frozen, add 3 to 4 minutes to heating time. NOTE: The black plastic pan is microwave-safe but is NOT designed for oven use, so please follow instructions above.

Per 3.5-ounce serving: Calories 110 Total Fat 8g Saturated Fat 1g Cholesterol 0mg Sodium 213mg Total Carbohydrate 11g Dietary Fiber 3g Sugars 0g Protein 2g
Nutritional information on our site is approximate. When you assemble your own meals, or if we do it for you, particular ingredients may be adjusted to suit your own nutritional needs. Please consult your health professional regarding incorporating our menus into your personal meal plan. We cannot be responsible for errors or omissions in our nutritional information.

Cooking Instructions:
Place green beans in a saucepan and cook over medium heat… LARGE: 4 to 5 minutes… …or until hot, stirring occasionally. Serve and enjoy! Cover and refrigerate leftovers promptly. MICROWAVE METHOD: Loosen cover, and microwave thawed beans on high 5 to 6 minutes, or until hot, stirring halfway through heating. If heating from frozen, add about 2 minutes.

Per 4.25-ounce serving: Calories 106 Total Fat 7g Saturated Fat 1g Cholesterol 0mg Sodium 346mg Total Carbohydrate 8g Dietary Fiber 4g Sugars 3g Protein 1g
Broccoli contains good amounts of beta carotene and vitamin C. It's one of the healthiest foods you can eat.
Nutritional information on our site is approximate. When you assemble your own meals, or if we do it for you, particular ingredients may be adjusted to suit your own nutritional needs. Please consult your health professional regarding incorporating our menus into your personal meal plan. We cannot be responsible for errors or omissions in our nutritional information.

Cooking Instructions:
Keep frozen. For best results, thaw 1 day in refrigerator. MICROWAVE METHOD: Loosen cover, and microwave on high 5 to 6 minutes, or until hot, stirring halfway through heating. If frozen, add about 2 minutes to heating time. STOVETOP METHOD: Place thawed vegetables in a skillet; cook over medium heat 5 to 6 minutes, or until hot, stirring occasionally. If frozen, add 1 to 2 minutes to heating time.

Per 6-ounce serving: Calories 287 Total Fat 12g Saturated Fat 4g Cholesterol 16mg Sodium 588mg Total Carbohydrate 36g Dietary Fiber 1g Sugars 1g Protein 9g
Contains calcium, which helps to keep blood pressure under control.
Nutritional information on our site is approximate. When you assemble your own meals, or if we do it for you, particular ingredients may be adjusted to suit your own nutritional needs. Please consult your health professional regarding incorporating our menus into your personal meal plan. We cannot be responsible for errors or omissions in our nutritional information.

Cooking Instructions:
Keep frozen. For best results, thaw 1 day in refrigerator. Open lid but leave loosely covered. Microwave on HIGH… IF FROZEN: 6 minutes; stir and microwave 4 more minutes, or until heated through. IF NOT FROZEN: 3 minutes; stir and microwave 2 more minutes, or until heated through. NOTE: The black plastic pan is microwave-safe but is NOT designed for oven use, so please follow instructions above.

Per 4-ounce serving: Calories 230 Total Fat 7g Saturated Fat 1g Cholesterol 111mg Sodium 573mg Total Carbohydrate 12g Dietary Fiber 1g Sugars 1g Protein 27g
Nutritional information on our site is approximate. When you assemble your own meals, or if we do it for you, particular ingredients may be adjusted to suit your own nutritional needs. Please consult your health professional regarding incorporating our menus into your personal meal plan. We cannot be responsible for errors or omissions in our nutritional information.

Cooking Instructions:
Keep frozen. Preheat oven to 375°F. Coat a baking sheet with nonstick cooking spray. Transfer tenders to baking sheet. Bake 23 to 25 minutes, until internal temperature reaches 165°F and no pink remains in chicken.

Per 4.6-ounce serving: Calories 309 Total Fat 12g Saturated Fat 3g Cholesterol 0mg Sodium 191mg Total Carbohydrate 48g Dietary Fiber 2g Sugars 31g Protein 3g
Apples are best known for their fiber. The soluble fiber, pectin, reduces cholesterol.
Nutritional information on our site is approximate. When you assemble your own meals, or if we do it for you, particular ingredients may be adjusted to suit your own nutritional needs. Please consult your health professional regarding incorporating our menus into your personal meal plan. We cannot be responsible for errors or omissions in our nutritional information.
Nutritional information on our site is approximate. When you assemble your own meals, or if we do it for you, particular ingredients may be adjusted to suit your own nutritional needs. Please consult your health professional regarding incorporating our menus into your personal meal plan. We cannot be responsible for errors or omissions in our nutritional information.

Cooking Instructions:
DO NOT THAW. Preheat oven to 400ºF. Unwrap and place frozen strudel seam-side-down on an ungreased baking sheet. Bake uncovered for 30 minutes. Reduce the heat to 375°F and bake 15 to 20 more minutes, until golden and flaky. Let cool 10 minutes then remove from the baking sheet and let sit for 20 minutes. Serve warm as is or with ice cream, or cover and keep refrigerated until ready to serve.