Per 10-ounce serving: Calories 542 Total Fat 29 Saturated Fat 5g Cholesterol 42mg Sodium 587mg Total Carbohydrate 47g Dietary Fiber 3g Sugars 16g Protein 24g
Did you know that chicken is bursting with B vitamins, which may cut your risk of heart disease?
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. Empty chicken bag into a large soup pot. Sauté over high heat 7 to 8 minutes, stirring occasionally, until chicken is golden and no pink remains. Add contents of sauce bag and the bow ties. Mix well and cook 4 to 5 minutes, or until heated through.

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.

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 9-ounce serving: Calories 227 Total Fat 5g Saturated Fat 3g Cholesterol 19mg Sodium 875mg Total Carbohydrate 32g Dietary Fiber 2g Sugars 6g Protein 9g
Black beans are packed with fiber, iron and folate and are digested slowly.
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 2 days, or freeze. Preheat oven to 375°F. Coat a baking sheet with nonstick cooking spray. Place burritos on baking sheet, cover with foil and bake… IF FROZEN: 65 to 70 minutes… IF NOT FROZEN: 45 minutes… …or until heated through. TIP: Before serving, personalize these any way you like with a dollop of sour cream or guacamole, chopped fresh tomatoes, or all three!

Salmon: Per 4-ounce serving: Calories 205 Total Fat 11g Saturated Fat 2g Cholesterol 58mg Sodium 222mg Total Carbohydrate 6g Dietary Fiber 0g Sugars 4g Protein 20g
Rice: Per 4-ounce serving: Calories 162 Total Fat 2g Saturated Fat 0g Cholesterol 0mg Sodium 634mg Total Carbohydrate 30g Dietary Fiber 1g Sugars 1g Protein 4g
Eating fish can help protect your heart!
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. Grill Method: Grill salmon over medium heat 6 to 7 minutes per side, or until internal temperature reaches 145° and fish flakes easily. Oven Method: Preheat oven to 350°F. Line rimmed baking sheet with aluminum foil then coat foil with nonstick cooking spray; place salmon on baking sheet and bake 15 to 20 minutes, or until internal temperature reaches 145° and fish flakes easily. 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. NOTE: DISCARD ANY UNUSED GLAZE – DO NOT USE ON COOKED FISH!

Per 4-ounce serving: Calories 203 Total Fat 11g Saturated Fat 6g Cholesterol 74mg Sodium 414mg Total Carbohydrate 3g Dietary Fiber 0g Sugars 1g Protein 24g
3.5-ounces of chicken supplies 49% of the protein needs for the average man, and 62% for the average woman.
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! To ensure the best quality, this dish must be cooked the day it is prepared, or cooked from frozen.Preheat oven to 400°F. Coat a baking sheet with nonstick cooking spray. Place bundles on baking sheet and bake uncovered… IF FROZEN: 25 to 30 minutes IF NOT FROZEN: 20 to 25 minutes …or until no pink remains in chicken, and pastry is golden and starts to flake.

Steak: Per 4-ounce serving: Calories 344 Total Fat 28g Saturated Fat 8g Cholesterol 76mg Sodium 62mg Total Carbohydrate 2g Dietary Fiber 0g Sugars 0g Protein 22g
Rice & Beans: Per 4.5-ounce serving: Calories 142 Total Fat 2g Saturated Fat 0g Cholesterol 0mg Sodium 412mg Total Carbohydrate 27g Dietary Fiber 0g Sugars 0g Protein 3g
Just 3.5-ounces of meat furnishes about one-third of your daily need for niacin, vitamin B and iron.
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. Remove steaks from marinade; discard marinade. Grill Method: Preheat grill to medium-high. Grill steaks 3 to 4 minutes per side, or until desired doneness. Stovetop Method: Heat a large skillet over medium heat; cook steaks 3 to 4 minutes per side, or until desired doneness. Meanwhile, place rice and beans in a microwave-safe bowl; add 1/4 cup water, cover tightly with plastic wrap, and microwave 3 to 4 minutes, until hot, stirring halfway through heating. Place rice and beans on platter, top with beef and serve.

Fish with topping: Per 4-ounce serving: Calories 187 Total Fat 12g Saturated Fat 4g Cholesterol 48mg Sodium 176mg Total Carbohydrate 4g Dietary Fiber 0g Sugars 0g Protein 14g
Sweet Potato Fries: Per 3-ounce serving: Calories 123 Total Fat 3g Saturated Fat 1g Cholesterol 0mg Sodium 185mg Total Carbohydrate 23g Dietary Fiber 2g Sugars 9g Protein 0g
Sweet potatoes are rich in potassium and 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:
Use within 1 day, or freeze. Preheat oven to 375°F. Place sweet potato fries on a rimmed baking sheet. Place fish on another rimmed baking sheet; sprinkle fish evenly with Parmesan-Onion Topping. IF FROZEN: Bake sweet potato fries 15 minutes. Add fish to oven and bake 20 to 25 more minutes…. IF NOT FROZEN: Bake sweet potato fries 20 minutes. Add fish to oven and bake 15 to 20 more minutes… …until fries are crispy and internal temperature of fish reaches 145°F and it flakes easily with a fork.

Wrap: Per 7.5-ounce serving: Calories 314 Total Fat 8g Saturated Fat 1g Cholesterol 59mg Sodium 351mg Total Carbohydrate 42g Dietary Fiber 3g Protein 22g
Dipping Sauce: Per 2.5-tablespoon serving: Calories 80 Total Fat 0g Saturated Fat 0g Cholesterol 0mg Sodium 320mg Total Carbohydrate 21g Dietary Fiber 0g Protein 0g
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. Remove cups of sauce. Coat a baking sheet with nonstick cooking spray. Place wraps on baking sheet, cover with foil and bake… If frozen: 75 to 80 minutes If not frozen: 45 minutes …or until heated through. Serve wraps with dipping sauce.

Per 5-ounce serving: Calories 278 Total Fat 20g Saturated Fat 6g Cholesterol 72mg Sodium 299mg Total Carbohydrate 4g Dietary Fiber 0g Protein 21g
Pork is an excellent source of thiamin, with generous amounts of B vitamins and zinc.
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. Uncover and bake pork chops… IF FROZEN: 50 to 55 minutes IF NOT FROZEN: 25 to 30 minutes …for medium doneness, or to desired doneness beyond that. NOTE: Pork is done when internal temperature reaches 160°F and it is slightly pink inside.

Per 6-ounce serving: Calories 405 Total Fat 29g Saturated Fat 7g Cholesterol 115mg Sodium 491mg Total Carbohydrate 7g Dietary Fiber 1g Sugars 3g Protein 30g
Skinless, boneless chicken is a lean source of protein and it's bursting with B vitamins.
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 pan, and bake 30 to 35 minutes, or until internal temperature of chicken is 165° and no pink remains.

Per 8-ounce serving: Calories 260 Total Fat 6g Saturated Fat 2g Cholesterol 39mg Sodium 1376mg Total Carbohydrate 32g Dietary Fiber 4g Protein 18g
One-half cup of black beans provides 9 grams of protein and 2 grams of iron.

Cooking Instructions:
Use within 1 day, or freeze. Preheat oven to 400°F. Bake covered… IF FROZEN: 1 hour 25 minutes IF NOT FROZEN: 45 to 50 minutes… …or until heated through. NOTE: Enjoy this as is, or make it as spicy as you want with your favorite hot sauce.

Chicken & Topping: Per 4.5-ounce serving: Calories 179 Total Fat 5g Saturated Fat 1g Cholesterol 71mg Sodium 175mg Total Carbohydrate 5g Dietary Fiber 1g Sugars 2g Protein 28g
Crispy Garlic Bread: Per 1-ounce slice: Calories 95 Total Fat 4g Saturated Fat 2g Cholesterol 10mg Sodium 177mg Total Carbohydrate 12g Dietary Fiber 0g Sugars 0g Protein 2g
Chicken is a good source of lean protein, iron and B vitamins.
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. Uncover pan and bake chicken… IF FROZEN: 35 to 40 minutes... IF NOT FROZEN: 30 to 35 minutes... ...or until internal temperature reaches 165° and no pink remains in chicken. Meanwhile, place bread, cut-side up, on a cookie sheet. Bake 20 minutes, or until golden. Cut into 1" strips and serve with chicken.

Per 4-ounce serving: Calories 166 Total Fat 15g Saturated Fat 2g Cholesterol 0mg Sodium 338mg Total Carbohydrate 7g Dietary Fiber 4g 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. For best results, thaw 1 day in refrigerator. Uncover and microwave on High… If frozen: 6 to 8 minutes If not frozen: 3 to 4 minutes …or until hot, stirring halfway through heating. 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 162 Total Fat 2g Saturated Fat 0g Cholesterol 0mg Sodium 360mg Total Carbohydrate 30g Dietary Fiber 1g 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. For best results, thaw 1 day in refrigerator. Loosen cover and microwave on High… If frozen: 5 to 8 minutes If not frozen: 3 to 5 minutes …or until heated through, stirring halfway through heating. NOTE: The black plastic pan is microwave-safe but is NOT designed for oven use, so please follow instructions above.

Per 5-ounce serving: Calories 148 Total Fat 9g Saturated Fat 2g Cholesterol 0mg Sodium 669mg Total Carbohydrate 12g Dietary Fiber 6g Sugars 1g Protein 3g
Artichokes are an excellent fiber source: one-half cup delivers 5 grams of fiber!
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. MICROWAVE METHOD: Loosen cover, and microwave on high 8 to 9 minutes, or until center is hot. OVEN METHOD: Preheat oven to 400°F. Transfer frozen artichokes to a greased baking sheet. Bake uncovered for 25 to 30 minutes. Stir gently before serving. NOTE: The black plastic pan is microwave-safe but is NOT designed for oven use, so please follow instructions above.

Per 3-ounce serving: Calories 149 Total Fat 1g Saturated Fat 0g Cholesterol 0mg Sodium 299mg Total Carbohydrate 30g Dietary Fiber 1g 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. For best results, thaw 1 day in refrigerator. Open lid but leave loosely covered. Microwave on High… If frozen: 7 to 9 minutes If thawed: 3 to 4 minutes …or until heated through.

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 3-ounce serving: Calories 341 Total Fat 19g Saturated Fat 9g Cholesterol 24mg Sodium 212mg Total Carbohydrate 39g Dietary Fiber 0g Sugars 34g 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 serve. Slice and serve frozen. Refreeze any unused portion.

Per 2-ounce serving: Calories 390 Total Fat 15g Saturated Fat 5g Cholesterol 65mg Sodium 233mg Total Carbohydrate 27g Dietary Fiber 1g Sugars 18g Protein 3g


Cooking Instructions:
Cut, serve and enjoy!