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Breakfast Menu
1Tomato and Cheese Omelet
2 sl Wheat Toast With 2 Tsp. Margarine
8 oz Orange Juice
Breakfast Calories: 570
Lunch Menu
1Turkey Bagel Sandwich
2 oz Baked Chips
1 Orange(s)
1 c Carrot(s)
8 oz Grape Juice
Lunch Calories: 675
Dinner Menu
1Chef Beth's Chicken Pot Pie
1 cFresh Fruit
Dinner Calories: 650
Snack Menu
1 c Strawberry Frozen Yogurt
Snack Calories: 260
Total Calories: 2155
Tomato and Cheese Omelet
2 Egg(s)
2 Tablespoon(s) Skim Milk
1 Tablespoon(s)Chopped Onion(s)
2 Tablespoon(s)Red Tomato(es) Diced
1 Tablespoon(s) Cheddar Cheese
Serving Size: 1
Number of Servings: 1
Total Fat12 g
Saturated FatN/A
Sodium187 mg
Total Carbohydrates4 g
Fiber0 g
Protein16 g
  • Spray skillet with nonfat cooking spray.
  • Heat the skillet on low heat.
  • Whisk eggs and milk until they start to foam, approximately 3 minutes.
  • Pour the beaten eggs into the pan. Cover the pan.
  • Cook over medium low heat for about 4 minutes, until bottom is golden brown and top of eggs are set.
  • Sprinkle cheese, onions and tomato over the top.
  • Fold omelet in half with spatula.
  • Cook for about 1 more minute.
  • Remove from skillet and serve.
    Turkey Bagel Sandwich
    4 Teaspoon(s) Honey Mustard
    4 SmallWhole Wheat Bagel(s) Toasted
    8 Ounce(s)Roasted Deli Turkey Thinly Sliced
    4 Teaspoon(s) Sunflower Kernels
    1/2Peeled Cucumber Thinly Sliced
    4 leaves Romaine Lettuce
    4 Slice(s) Tomato(es)
    Serving Size: 1 sandwich
    Number of Servings: 4
    Total Fat4 g
    Saturated FatN/A
    Sodium765 mg
    Total Carbohydrates34 g
    Fiber5 g
    Protein21 g
    Spread 1 tsp. mustard on one side of four bagel halves. Layer the turkey, sunflower kernels, cucumber slices, and tomatoes. Put lid on and enjoy!
    Chef Beth's Chicken Pot Pie
    1 1/2 Pound(s)Raw Chicken Tender(s)
    1 (32 oz. container)Fat Free, Low Sodium Chicken Broth
    5 Tablespoon(s) Butter
    1/2 Cup(s)Chopped Onion(s)
    1/2 Cup(s)Chopped Celery
    1 (10 oz. package)Frozen Peas And Carrots
    1 Teaspoon(s) Thyme
    Salt And Pepper (to Taste)
    1 box Roll-out Pillsbury® Pie Crust
    1/4 Cup(s) Half And Half
    Serving Size: 1/6 of pie
    Number of Servings: 6
    Total Fat29 g
    Saturated FatN/A
    Sodium450 mg
    Total Carbohydrates39 g
    Fiber2 g
    Protein33 g
  • Place chicken tenders in 3 quart sauce pan and cover with large container of broth. Bring to a boil and then turn down and simmer until chicken is cooked through, drain and set aside.
  • While chicken is cooking, melt butter in large sauce pan. Saut√© onions and celery until tender, when almost finished, sprinkle with salt and pepper and thyme, stir well to combine.
  • Sprinkle flour over onion mixture and mix well, stirring constantly for about 1 minute to get rid of flour flavor.
  • Gradually whisk in can of chicken broth until smooth then add half and half; let it come up to a bubble and thicken slightly.
  • When thickened slightly, add peas and carrots, set aside.
  • When chicken is cooled, shred into bite-size pieces and place in sauce mixture, blend well.
  • Using a 2 quart baking dish, spray with cooking spray. Place pie crust in bottom of dish according to package directions.
  • Pour chicken mixture into dish.
  • Top pastry, seal edges and brush with beaten egg if desired.
  • Bake for 30 - 40 minutes or until top is golden brown.