Main Events

Tuna Melt
Vegetable Frittata
Ratatouille
Chili
Hamburger Hash
Main Menu

Tuna Melt - Serve with tomato wedges & salsa

61/2 oz canned tuna

1 Tbsp.mayonnaise

1 Tbsp.plain yogurt

2 tsp.onion, finely chopped

2-3 slices processed cheese

Mix tuna, mayonnaise, yogurt and onion. Spread on bread. Top with cheese slice. Place in microwave to melt cheese.

Makes 2-3 servings.

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Vegetable Frittata - This dish is ideal for any meal.


2 cups fresh or frozen mixed veggies

3 eggs

1/4 tsp.salt

1/4 tsp.basil

1 Tbsp.vegetable oil

1 onion, sliced

In saucepan, bring 2 cups (500 ml) water to boil. Add vegetables and cover. When water returns to a boil, drain vegetables. Beat eggs with salt and basil. Heat oil in a nonstick skillet over medium heat. Add onion and sauté for 3 minutes. Add vegetables and sauté until hot. Pour eggs over. Reduce heat to medium low. Cover and cook until set. Serve with cheddar cheese and toasted whole-wheat bagel.

Makes 2 servings.

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Ratatouille - Simple and tasty.

2 cups eggplant, diced

1 zucchini, diced

1 onion, sliced

2 Tbsp.oil

14 oz can tomatoes

1/2 tsp.oregano


salt & pepper

Sauté eggplant, zucchini and onion until soft. Add tomatoes and oregano. Cover and simmer 10 minutes. Add salt & pepper to taste. Serve with pasta or rice and a sprinkle of Parmesan cheese.

Makes 2 servings.

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Potatoes are a versatile, nutritious, low cost food.. Enjoy these quick and easy ideas to dress up the potato!

Stuffed Jacket Potato - Be creative!!!!

Scrub potato, pierce skin with fork and microwave on high for 4 to 5 minutes. Split the potato in half, scoop out the centre and mash with 1 tsp. (5ml) margarine and your choice of toppings:

Traditional: sour cream & onions
Corny: corn & grated cheese
Western: baked beans and grated cheese
Atlantic: tuna & mayonnaise
Italian: canned stewed tomatoes with parmesan cheese
Creamy: can of cream of mushroom or chicken soup and green beans
Mexican: Combine taco seasoning and our cream or plain yogurt. Top with green pepper, tomato and green onion.
1 large potato provides approximately these percentages of the RNI* of each nutrient:

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Chili

14 oz can tomatoes

14 oz can kidney beans

12 oz can brown beans with molasses

19 oz can black beans

1 large potato, diced

1celery stalk, chopped

10 oz can corn

mushrooms 12 oz can

1 onion, chopped

1 tsp.garlic powder

1 tsp.Worchester sauce

2 tsp.chili powder

1 tsp.Italian seasonings

Combine above ingredients. Cover and let simmer 1 to 2 hours.

Makes 8 servings.

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Hamburger Hash - Yummy!!!


1/2 lb. ground beef

1 onion, chopped

2 cups hash browns

12 oz can cream soup (mushroom or celery, etc.)

1/2 cup milk

1/2 tsp.salt

Dash of pepper

1 cup vegetables (fresh, frozen or canned)

Brown ground beef and onion in a large pan. Add hash browns to frying pan. Heat 2 minutes. Mix soup with milk and stir into mixture. Add veggies and season. Heat mixture, stirring often until mixture is hot and vegetables are cooked.

Makes 4 servings.

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