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Daily Recipe 
Thursday, 24 April 2014
  • 12    ounces   whole-wheat short pasta, such as shells or twists
  • 8    ounces   hot Italian turkey sausage links, removed from casings
  • 3      cloves garlic, chopped
  • 8    cups   arugula, or baby spinach
  • 2    cups   halved cherry tomatoes
  • 1/2   cup   finely shredded Pecorino Romano, or Parmesan cheese, plus more to taste
  • 1    teaspoon   freshly ground pepper
  • 1/4   teaspoon   salt
  • 1    tablespoon   extra-virgin olive oil
Bring a large pot of water to a boil. Cook pasta until just tender, 9 to 11 minutes, or according to package directions.
Meanwhile, cook sausage in a large nonstick skillet over medium-high heat, breaking it up into small pieces with a wooden spoon, until cooked through, about 5 minutes. Stir in garlic, arugula (or spinach) and tomatoes. Cook, stirring often, until the greens wilt and the tomatoes begin to break down, about 3 minutes. Remove from heat; cover and keep warm.
Combine 1/2 cup cheese, pepper and salt in a large bowl. Measure out 1/2 cup of the cooking liquid; drain the pasta. Whisk the cooking liquid and oil into the cheese mixture; add the pasta and toss to combine. Serve the pasta topped with the sausage mixture and an extra sprinkle of cheese, if desired.

nutrition information
Per Serving: cal. (kcal) 352, Fat, total (g) 9, chol. (mg) 26, sat. fat (g) 3, carb. (g) 47, Monosaturated fat (g) 2, fiber (g) 6, pro. (g) 18, sodium (mg) 382, Potassium (mg) 379, Vegetables () 2, Starch () 3, Medium-Fat Meat () 2, Percent Daily Values are based on a 2,000 calorie diet
Posted by: Send a Meal AT 09:57 am   |  Permalink   |  0 Comments  |  Email
Wednesday, 23 April 2014
  • 2    pounds   boneless lamb shoulder roast
  • 2    tablespoons   olive oil
  • 1      medium onion, chopped (1/2 cup)
  • 2      cloves garlic, minced
  • 1    tablespoon   grated fresh ginger
  • 2 1/2   cups   water
  • 1    6 ounce package  long grain and wild rice mix
  • 1/2   teaspoon   coarsely ground black pepper
  • 1/4   teaspoon   ground cinnamon
  • 1/8 - 1/4   teaspoon   cayenne pepper
  • 2      medium yellow summer squash, cut into 1-inch pieces (2-1/2 cups)
  • 1    8 ounce package  fresh mushrooms, halved or quartered (about 3 cups)
  • 3/4   cup   dried apricots
  • 1/2   cup   raisins
  • 1/2   cup   dried tart cherries
Trim fat from lamb; cut meat into 1-inch pieces. In a very large skillet heat oil over medium heat. Add half of the lamb and brown on all sides; remove lamb from skillet using a slotted spoon. Add remaining lamb, the onion, garlic, and ginger to skillet. Cook until meat is brown and onion is tender, stirring occasionally. Return all meat to skillet. Add water. Bring mixture to boiling; reduce heat. Simmer, covered, for 25 minutes.
Add rice mix and seasoning packet, black pepper, cinnamon, and cayenne pepper to lamb mixture. Return mixture to boiling; reduce heat. Simmer, covered, for 20 minutes. Add squash, mushrooms, apricots, raisins, and cherries to lamb mixture. Simmer, covered, about 10 minutes or until squash is just tender. Makes 6 to 8 servings.

nutrition information
Per Serving: cal. (kcal) 610, Fat, total (g) 31, chol. (mg) 102, sat. fat (g) 12, carb. (g) 54, Monosaturated fat (g) 14, Polyunsaturated fat (g) 3, fiber (g) 4, sugar (g) 18, pro. (g) 32, vit. A (IU) 680, vit. C (mg) 11, Thiamin (mg) 0, Riboflavin (mg) 1, Niacin (mg) 11, Pyridoxine (Vit. B6) (mg) 0, Folate (µg) 36, Cobalamin (Vit. B12) (µg) 3, sodium (mg) 490, Potassium (mg) 939, calcium (mg) 81, iron (mg) 4, Percent Daily Values are based on a 2,000 calorie diet
Posted by: AT 09:43 am   |  Permalink   |  0 Comments  |  Email
Tuesday, 22 April 2014
  • 3    tablespoons   hoisin sauce
  • 1    tablespoon   honey
  • 1    tablespoon   freshly squeezed lime juice
  • 2    tablespoons   canola oil
  • 1    pound   chicken breast cutlets
  •     Hot cooked brown rice
In a small bowl whisk together the hoisin sauce, honey, lime juice, and 1 tablespoon of the oil. Remove 1/4 cup of the mixture to another small bowl; set aside. Lightly brush both sides of chicken cutlets with the remaining hoisin mixture.
Heat the remaining 1 tablespoon oil in a 12-inch skillet over medium-high heat. Place the chicken cutlets in the pan. They should not be touching. (If there is not enough room in the pan to cook the cutlets all at once, saute them in batches.) Cook the cutlets for 2 to 3 minutes per side, depending on the thickness. The cutlets should be glossy brown and cooked through.
Transfer to a cutting board. Slice the chicken cutlets and serve over rice drizzled with reserved hoisin mixture. Makes 4 servings.
  • if you can't find chicken cutlets, place plastic wrap over 1 pound skinless boneless chicken breast halves and pound with the flat side of a meat mallet to 1/4-inch thickness.
nutrition information
Per Serving: cal. (kcal) 336, Fat, total (g) 9, chol. (mg) 66, sat. fat (g) 1, carb. (g) 32, Monosaturated fat (g) 5, Polyunsaturated fat (g) 3, fiber (g) 2, sugar (g) 8, pro. (g) 29, vit. A (IU) 49, vit. C (mg) 2, Thiamin (mg) 0, Riboflavin (mg) 0, Niacin (mg) 14, Pyridoxine (Vit. B6) (mg) 1, Folate (µg) 12, Cobalamin (Vit. B12) (µg) 0, sodium (mg) 273, Potassium (mg) 353, calcium (mg) 30, iron (mg) 1, Percent Daily Values are based on a 2,000 calorie diet
Posted by: Send a Meal AT 10:25 am   |  Permalink   |  0 Comments  |  Email
Monday, 21 April 2014
Chicken Scaloppine al Marsala
Recipe from 
Servings: 6
Prep Time: 15 mins
  • 1/4   cup   rice flour
  • 6      thin-cut boneless, skinless chicken breasts, about 4 ounces each
  • 3    tablespoons   olive oil
  • 1    package  (8 ounces) sliced brown mushrooms
  • 1/2   cup   marsala wine
  • 1/2   cup   low-sodium beef broth
  • 1/4   teaspoon   salt
  • 1/8   teaspoon   black pepper
  • 1    package  (10 ounces) brown rice couscous (such as Lundberg)
  • 1    tablespoon   unsalted butter
  • 1    tablespoon   chopped parsley
Place the rice flour on a large plate. Coat the chicken in the flour. Heat a large nonstick skillet over medium-high heat. Add 1 tablespoon of oil and saute half the chicken for 1 to 2 minutes per side until lightly browned. Remove to a plate and keep warm. Repeat with a second tablespoon of the oil and the remaining chicken.
Add the remaining tablespoon oil to the skillet and stir in the mushrooms. Cook for 2 to 3 minutes, until tender. Off heat, add in the marsala and cook for 1 minute, scraping any browned bits from the skillet. Add the broth, salt and pepper. Bring to a simmer and return the chicken and any accumulated juices to skillet. Gently simmer, covered, for 15 minutes.
Meanwhile, prepare couscous following package directions, about 15 minutes.
Stir butter and parsley into the sauce and serve with the cooked couscous.

nutrition information
Per Serving: cal. (kcal) 429, Fat, total (g) 14, chol. (mg) 78, sat. fat (g) 3, carb. (g) 43, fiber (g) 4, pro. (g) 32, sodium (mg) 410, Percent Daily Values are based on a 2,000 calorie diet
Posted by: Send a Meal AT 09:42 am   |  Permalink   |  0 Comments  |  Email
Sunday, 20 April 2014

Roasting brings out the natural sweetness of asparagus and garlic in this quick and easy side dish recipe.

Garlic-Roasted Asparagus
Recipe from 
Servings: 6
Prep Time: 15 mins
  • 1 1/2   pounds   fresh asparagus spears
  • 2 - 3    cloves  garlic, thinly sliced
  • 2 - 3    tablespoons   olive oil
  • 1/4   teaspoon   salt
  • 1/4   teaspoon   ground black pepper
Preheat oven to 450 degrees F. Snap off and discard woody bases from asparagus. Place asparagus and garlic in a 15x10x1-inch baking pan. Drizzle with oil and sprinkle with salt and pepper. Toss to coat.
Roast for 10 to 15 minutes or until asparagus is crisp-tender, stirring once halfway through roasting. Serve immediately. Makes 6 servings.

nutrition information
Per Serving: cal. (kcal) 64, Fat, total (g) 5, chol. (mg) 0, sat. fat (g) 1, carb. (g) 5, Monosaturated fat (g) 3, Polyunsaturated fat (g) 1, fiber (g) 2, sugar (g) 2, pro. (g) 3, vit. A (IU) 826.03, vit. C (mg) 6.5, Thiamin (mg) 0.16, Riboflavin (mg) 0.16, Niacin (mg) 1.18, Pyridoxine (Vit. B6) (mg) 0.12, Folate (µg) 60.48, Cobalamin (Vit. B12) (µg) 0, sodium (mg) 99, Potassium (mg) 234, calcium (mg) 30.29, iron (mg) 2.52, Percent Daily Values are based on a 2,000 calorie diet
Posted by: Send a Meal AT 09:06 am   |  Permalink   |  0 Comments  |  Email
Saturday, 19 April 2014
  • 1    5 ounce can  evaporated milk
  • 1/2   cup   fine dry bread crumbs
  • 1      small onion, chopped (1/3 cup)
  • 1    teaspoon   salt
  • 1    teaspoon   dried Italian seasoning, crushed
  • 1/4   teaspoon   ground black pepper
  • 1    pound   lean ground beef
  • 4    ounces   dried spaghetti
  • 1    tablespoon   butter
  • 1      egg, lightly beaten
  • 1/4   cup   grated Parmesan cheese
  • 1    8 ounce can  pizza sauce
  • 1    cup   shredded mozzarella cheese (4 ounces)
Preheat oven to 350 degrees F. In a large bowl, combine evaporated milk, bread crumbs, onion, salt, Italian seasoning, and pepper. Add ground meat; mix well. Lightly press mixture evenly onto the bottom and up the side of an ungreased 9-inch pie plate. Bake, uncovered, about 30 minutes or until done (160 degrees F). Carefully tilt dish and drain off fat.
Meanwhile, cook spaghetti according to package directions; drain. Return to pan. Stir in butter until melted. Stir in egg and Parmesan cheese until spaghetti is coated.
Spread half of the pizza sauce over meat mixture. Top with 1/2 cup of the mozzarella cheese and the spaghetti mixture. Top with the remaining pizza sauce and the remaining 1/2 cup mozzarella cheese.
Bake, uncovered, about 20 minutes or until heated through. (If necessary, cover edges of meat mixture with foil to prevent overbrowning.) Let stand for 15 minutes before serving. Makes 6 servings.

nutrition information
Per Serving: cal. (kcal) 393, Fat, total (g) 19, chol. (mg) 109, sat. fat (g) 9, carb. (g) 28, Monosaturated fat (g) 6, Polyunsaturated fat (g) 1, Trans fatty acid (g) 0, fiber (g) 1, sugar (g) 4, pro. (g) 29, vit. A (IU) 340.13, vit. C (mg) 2.95, Thiamin (mg) 0.22, Riboflavin (mg) 0.36, Niacin (mg) 5.53, Pyridoxine (Vit. B6) (mg) 0.35, Folate (µg) 56.45, Cobalamin (Vit. B12) (µg) 1.95, sodium (mg) 899, Potassium (mg) 389, calcium (mg) 272.61, iron (mg) 3.42, Percent Daily Values are based on a 2,000 calorie diet
Posted by: Send a Meal AT 08:54 am   |  Permalink   |  0 Comments  |  Email
Friday, 18 April 2014

Skip the frying for this fish recipe. Buttermilk breaded fish becomes toasty in a hot oven and keeps this fish dinner low in calories.

Toasted Almond-Topped Fish
Recipe from 
Servings: 4
Prep Time: 15 mins
  • 1    pound   fresh or frozen fish fillets or steaks
  • 1/4   cup   buttermilk
  • 1/2   cup   fine dry bread crumbs
  • 2    tablespoons   snipped fresh parsley or 2 teaspoons dried parsley flakes
  • 1/2   teaspoon   dry mustard
  • 1/4   teaspoon   salt
  • 1/8   teaspoon   pepper
  • 1/4   cup   sliced almonds, coarsely chopped
  • 2    tablespoons   butter or margarine, melted
  •     Scored cucumber slices (optional)
  •     Curly endive (optional)
  •     Pitted ripe olives (optional)
  •     Lemon wedges (optional)
Thaw fish, if frozen. If using fillets, separate fillets, or cut fillets or steaks into 4 serving-size portions. Rinse and pat dry with paper towels. Measure thickness of fish. (To measure thickness of fish fillets or steaks, place a ruler against the thickness part of the fish. Use this measurement to calculate the cooking time for fish. Generally allow 4 to 6 minutes for each 1/2 inch thickness of fish.)
Pour buttermilk into a shallow dish. In another shallow dish combine bread crumbs, parsley, dry mustard, salt, and pepper. Dip fish into buttermilk. Then roll fish in crumb mixture. Place coated fish in a greased shallow baking pan.
Sprinkle fish with coarsely chopped almonds. Drizzle melted butter or margarine over fish. Bake in a 500 degree F oven until golden and fish flakes easily with a fork. Allow 4 to 6 minutes for each 1/2 inch of thickness.
To serve, transfer fish to a warm serving platter; garnish with cucumber slices, endive, and ripe olives, if desired. Serve with lemon wedges, if desired. Makes 4 servings.

nutrition information
Per Serving: cal. (kcal) 252, Fat, total (g) 13, chol. (mg) 71, sat. fat (g) 5, carb. (g) 10, Monosaturated fat (g) 5, Polyunsaturated fat (g) 2, fiber (g) 1, sugar (g) 2, pro. (g) 25, vit. A (IU) 340.13, vit. C (mg) 4.13, Thiamin (mg) 0.12, Riboflavin (mg) 0.19, Niacin (mg) 3.55, Pyridoxine (Vit. B6) (mg) 0.25, Folate (µg) 16.13, Cobalamin (Vit. B12) (µg) 1.65, sodium (mg) 582, Potassium (mg) 509, calcium (mg) 90.87, iron (mg) 1.44, Percent Daily Values are based on a 2,000 calorie diet
Posted by: Send a Meal AT 09:48 am   |  Permalink   |  0 Comments  |  Email
Thursday, 17 April 2014

Similar to the familiar Italian classic recipe, this meal-in-a-pot is brimming with onions, mushrooms, and herb-seasoned tomatoes.

Cacciatore-Style Chicken
Recipe from 
Servings: 6
Prep Time: 25 mins
  • 2    cups   sliced fresh mushrooms
  • 1    cup   sliced celery
  • 1    cup   chopped carrot
  • 2      medium onions, cut into wedges
  • 1      yellow, green, or red sweet pepper, cut into strips
  • 4      cloves garlic, minced
  • 12      chicken drumsticks, skinned (about 3-1/2 pounds total)
  • 1/2   cup   chicken broth
  • 1/4   cup   dry white wine
  • 2    tablespoons   quick-cooking tapioca
  • 2      bay leaves
  • 1    teaspoon   dried oregano, crushed
  • 1    teaspoon   sugar
  • 1/2   teaspoon   salt
  • 1/4   teaspoon   ground black pepper
  • 1    14 1/2ounce can  diced tomatoes, undrained
  • 1/3   cup   tomato paste
  •     Hot cooked pasta or rice
  •     Shredded basil (optional)
In a 5- to 6-quart slow cooker, combine mushrooms, celery, carrot, onions, sweet pepper, and garlic. Place chicken drumsticks on vegetables. Add broth, wine, tapioca, bay leaves, oregano, sugar, salt, and pepper.
Cover and cook on low-heat setting for 6 to 7 hours or on high-heat setting for 3 to 3-1/2 hours.
Remove chicken and keep warm. Discard bay leaves. If using low-heat setting, turn to high-heat setting. Stir in undrained tomatoes and tomato paste. Cover and cook for 15 minutes more. To serve, spoon vegetable mixture over chicken and pasta. If desired, garnish with basil. Makes 6 servings.

nutrition information
Per Serving: cal. (kcal) 345, Fat, total (g) 7, chol. (mg) 81, sat. fat (g) 2, carb. (g) 37, fiber (g) 4, pro. (g) 32, sodium
Posted by: Send a Meal AT 11:10 am   |  Permalink   |  0 Comments  |  Email
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