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Friday, 24 April 2015

1    tablespoon   olive oil orcanola oil
1    medium  red onion, thinly sliced
2    cloves  garlic, minced
1    12-inch  Italian bread shell, such as Boboli brand
1 1/2   cups   shredded fontina or Swiss cheese (6 ounces)
1/2   9 ounce package  frozen artichoke hearts, thawed and cut up
1/2   cup   pitted kalamata olives, halved or quartered
    Coarse ground black pepper
    Alfredo pasta sauce, warmed (optional)
Preheat oven to 450 degrees F. In a medium skillet heat oil over medium heat. Add onion and garlic to skillet; cook until onion is tender and golden brown, stirring occasionally
Place bread shell on a lightly greased or parchment-lined baking sheet. Bake for 5 minutes. Sprinkle with 1/2 cup of the cheese. Top with artichokes, olives, and onion mixture. Sprinkle with the remaining 1 cup cheese. Sprinkle lightly with pepper.
Bake for 8 to 10 minutes or until heated through and cheese is melted. If desired, serve pizza with warm Alfredo sauce.


Per Serving: cal. (kcal) 368, Fat, total (g) 18, chol. (mg) 38, sat. fat (g) 6, carb. (g) 38, Monounsaturated fat (g) 4, fiber (g) 2, sugar (g) 2, pro. (g) 16, sodium (mg) 780, Percent Daily Values are based on a 2,000 calorie diet

Posted by: AT 03:02 am   |  Permalink   |  0 Comments  |  Email
Thursday, 23 April 2015

1/2   34 1/2ounce package  frozen cinnamon sweet roll dough or frozen orange sweet roll dough (6 rolls)
1/3   cup   chopped pecans
1/4   cup   butter or margarine, melted
1/2   cup   sugar
1/4   cup   caramel-flavored ice cream topping
1    tablespoon   maple-flavored syrup
Place frozen rolls about 2 inches apart on a large greased or parchment-lined baking sheet. (Discard frosting packets or reserve for another use.) Cover rolls with plastic wrap. Refrigerate overnight to let dough thaw and begin to rise.
Preheat oven to 350F. Generously grease twelve 2-1/2-inch muffin cups. Divide pecans evenly among muffin cups; set aside.
Cut each roll into four pieces. Dip each roll piece in melted butter, then roll in sugar. Place two dough pieces into each prepared muffin cup. Drizzle rolls with any remaining melted butter; sprinkle with remaining sugar. In a small bowl stir together ice cream topping and syrup; drizzle over rolls.
Bake in the preheated oven about 20 minutes or until rolls are golden brown. Cool in muffin cups on a wire rack for 1 minute. Invert onto a larger platter. Cool slightly. Serve warm. Makes 12 rolls.

Per Serving: cal. (kcal) 252, Fat, total (g) 12, chol. (mg) 11, sat. fat (g) 4, carb. (g) 36, Monounsaturated fat (g) 5, Polyunsaturated fat (g) 2, fiber (g) 0, sugar (g) 8, pro. (g) 2, vit. A (IU) 145.77, vit. C (mg) 0, Thiamin (mg) 0.21, Riboflavin (mg) 0.1, Niacin (mg) 1.58, Pyridoxine (Vit. B6) (mg) 0.02, Folate (µg) 20.16, Cobalamin (Vit. B12) (µg) 0, sodium (mg) 373, Potassium (mg) 37, calcium (mg) 20.19, iron (mg) 1.08, Starch () 2, Other Carb () 0.5, Fat () 2, Percent Daily Values are based on a 2,000 calorie diet

Posted by: AT 03:31 am   |  Permalink   |  0 Comments  |  Email
Wednesday, 22 April 2015

4      hoagie rolls, halved
1/4   cup   yellow mustard
1/2   cup   thinly sliced onion
2    ounces   reduced-sodium deli ham, thinly sliced
8      bread and butter lengthwise sandwich pickle slices (such as Vlasic Stackers)
2    cups   purchased deli-roasted chicken, shredded
4      slices Monterey Jack cheese
Spread the sides of the cut rolls with mustard. Layer roll bottoms with onion, ham, pickle slices, chicken and cheese. Replace roll tops.
Grill sandwiches in a panini press or indoor covered grill until bread is golden brown.

Posted by: AT 03:53 am   |  Permalink   |  0 Comments  |  Email
Tuesday, 21 April 2015

2      leeks, white and lightgreen parts only, sliced and cleaned well
2      medium carrots, peeled and sliced in half-moons
1      large rib celery, diced
1    pound   russet potatoes, peeled and diced
2    cups   milk
2    cups   1/3-less-sodium vegetable broth
1    teaspoon   Old Bay seasoning
1/2   teaspoon   garlic powder
    Pinch ground nutmeg
1      bunch pencil-thin asparagus, trimmed, cut into 1/4- to 1/2-inch pieces
1/2   pound   peeled, deveined shrimp, cut in half
1/2   pound   bay scallops (thawed, if frozen)
1/2   pound   lump crab meat or imitation crab (surimi), torn into small pieces
3    tablespoons   instant potato flakes
    Salt and pepper to taste (optional)
Coat slow cooker bowl with nonstick cooking spray. Add leeks, carrots, celery and potatoes. Whisk in milk, vegetable broth, Old Bay seasoning, garlic powder and nutmeg. Cover and cook on HIGH for 4 1/2 hours or LOW for 6 hours, 45 minutes.
Uncover and stir in asparagus, shrimp, scallops, crab and potato flakes. Re-cover and cook for an additional 15 minutes (on either HIGH or LOW; see Note). Season to taste with salt and pepper, if desired.
Note: Seafood cooks very quickly and can easily get tough. Make sure that shrimp and scallops are opaque yet tender and crab is heated through.

Per Serving: cal. (kcal) 330, Fat, total (g) 5, chol. (mg) 103, sat. fat (g) 2, carb. (g) 44, fiber (g) 5, pro. (g) 29, sodium (mg) 957, Percent Daily Values are based on a 2,000 calorie diet

Posted by: AT 03:52 am   |  Permalink   |  0 Comments  |  Email
Monday, 20 April 2015


6    cups   low-sodium chicken broth
16      frozen pork pot stickers
1    cup   frozen shelled edamame
1    bunch  watercress, ends trimmed
1    tablespoon   plus 1 teaspoon rice vinegar or apple cider vinegar
2    teaspoons   toasted sesame oil

In a large saucepan, season broth with 1/4 teaspoon salt and 1/8 teaspoon pepper and bring to a simmer over medium heat. Add pot stickers and edamame and cook, stirring occasionally, until pot stickers float to the surface, about 5 minutes.
Add watercress and cook just until wilted, about 30 seconds. Remove from heat and stir in vinegar and oil.


Per Serving: cal. (kcal) 283, Fat, total (g) 12, sat. fat (g) 3.1, carb. (g) 27, fiber (g) 3, pro. (g) 20, sodium (mg) 635, Percent Daily Values are based on a 2,000 calorie diet

Posted by: AT 03:39 am   |  Permalink   |  0 Comments  |  Email
Sunday, 19 April 2015


4      bone-in pork loin chops, cut 3/4 inch thick
2    tablespoons   butter, melted
1      egg, lightly beaten
2    tablespoons   milk
1/4   teaspoon   ground black pepper
1    cup   herb-seasoned stuffing mix, finely crushed
1      recipe Savory Strawberry Salsa or Corn and Red Pepper Relish (optional)

Corn and Red Pepper Relish

2    cups   fresh or frozen whole kernel corn
1      medium red sweet pepper, cut into slivers
1/2   cup   chopped onion (1 medium)
1    clove  garlic, minced
1    tablespoon   olive oil
2    tablespoons   snipped fresh parsley
1    tablespoon   red wine vinegar
1 - 2    teaspoons   snipped fresh thyme
1    teaspoon   sugar
1/4   teaspoon   salt
1/4   teaspoon   black pepper

Savory Strawberry Salsa

2    cups   fresh strawberries, coarsely chopped
1    medium  avocado, seeded, peeled, and chopped
1/2   cup   seeded and coarsely chopped cucumber
2    tablespoons   honey
1    teaspoon   finely shredded lime peel
2    tablespoons   lime juice
1 - 2      fresh jalapeno chile peppers, seeded and finely chopped*
1/4   teaspoon   cracked black pepper

Preheat oven to 425 degrees F. Trim fat from chops; set aside. Pour melted butter into a 13x9x2-inch baking pan, tilting pan to coat the bottom. In a shallow dish combine egg, milk, and pepper. Place stuffing mix in another shallow dish. Dip chops into egg mixture, then into stuffing mix, turning to coat. Place chops in the prepared baking pan.
Bake for 10 minutes. Turn chops. Bake for 10 to 15 minutes more or until juices run clear (160 degrees F). If desired, serve with Savory Strawberry Salsa.
Corn and Red Pepper Relish
In a large skillet cook corn, red pepper, onion, and garlic in hot oil over medium heat for 5 minutes or until tender, stirring occasionally. Stir in parsley, vinegar, thyme, salt, and pepper.
Savory Strawberry Salsa
In a large bowl combine strawberries, avocado, cucumber, honey, lime peel, lime juice, jalapeno peppers, and black pepper. Cover and chill for 1 hour. Serve with pork, poultry, or fish.


Per Serving: cal. (kcal) 327, Fat, total (g) 14, chol. (mg) 147, sat. fat (g) 6, carb. (g) 13, Monounsaturated fat (g) 5, Polyunsaturated fat (g) 1, Trans fatty acid (g) 0, fiber (g) 2, sugar (g) 2, pro. (g) 35, vit. A (IU) 242.95, vit. C (mg) 0, Thiamin (mg) 0.59, Riboflavin (mg) 0.4, Niacin (mg) 8.49, Pyridoxine (Vit. B6) (mg) 0.72, Folate (µg) 8.06, Cobalamin (Vit. B12) (µg) 0.85, sodium (mg) 383, Potassium (mg) 464, calcium (mg) 60.58, iron (mg) 1.62, Starch () 1, Lean Meat () 4.5, Fat () 2, Percent Daily Values are based on a 2,000 calorie diet

Posted by: AT 03:47 am   |  Permalink   |  0 Comments  |  Email
Saturday, 18 April 2015

1/2   15 ounce package (1 crust)  rolled refrigerated unbaked piecrust
1      medium fennel bulb
1    pound   fresh asparagus, trimmed and cut into 1-inch pieces
1/2   cup   chopped onion
3/4   cup   fat-free milk
2    tablespoons   all-purpose flour
3      eggs
1    tablespoon   snipped fresh basil or 1 teaspoon dried basil, crushed
1/2   teaspoon   salt
1/8   teaspoon   ground black pepper
1    cup   shredded part-skim mozzarella cheese (4 ounces)
    Fresh basil leaves (optional)
Preheat oven to 425 degrees F. Let piecrust stand at room temperature according to package directions. Line a 9-inch pie plate with piecrust. Crimp edge as desired. Line unpricked pastry with a double thickness of foil. Bake for 8 minutes. Remove foil. Bake for 4 to 5 minutes more or until pastry is set and dry. Remove from oven. Reduce oven temperature to 375 degrees F.
Meanwhile, trim top off fennel bulb, reserving some of the feathery leaves for garnish. Trim fennel bulb and thinly slice. In a covered medium saucepan, cook fennel, asparagus, and onion in a small amount of boiling water for 4 to 6 minutes or just until vegetables are tender. Drain vegetables; set aside.
In a medium bowl, whisk together milk and flour until smooth. Add eggs, snipped or dried basil, salt, and pepper, whisking until combined.
Spoon fennel mixture into baked piecrust. Sprinkle with cheese. Slowly pour egg mixture over all.
Bake, uncovered, for 30 to 35 minutes or until egg mixture is set in center. If necessary to prevent overbrowning, cover edge of pie with foil for the last 5 to 10 minutes of baking. Let stand for 10 minutes before serving. Top with reserved fennel leaves and, if desired, fresh basil leaves.

Per Serving: cal. (kcal) 290, Fat, total (g) 15, chol. (mg) 122, sat. fat (g) 6, carb. (g) 28, Monounsaturated fat (g) 2, Polyunsaturated fat (g) 0, Trans fatty acid (g) 0, fiber (g) 3, sugar (g) 4, pro. (g) 12, vit. A (IU) 777.44, vit. C (mg) 8.86, Thiamin (mg) 0.15, Riboflavin (mg) 0.35, Niacin (mg) 0.99, Pyridoxine (Vit. B6) (mg) 0.14, Folate (µg) 64.51, Cobalamin (Vit. B12) (µg) 0.67, sodium (mg) 524, Potassium (mg) 397, calcium (mg) 232.23, iron (mg) 2.16, Vegetables () 1, Starch () 1.5, Medium-Fat Meat () 1, Fat () 1.5, Carb Choice () 2, Percent Daily Values are based on a 2,000 calorie diet

Posted by: AT 03:39 am   |  Permalink   |  0 Comments  |  Email
Friday, 17 April 2015

1/4   cup   all-purpose flour
1 1/2   teaspoons   chili powder
1/4   teaspoon   salt
1/4   teaspoon   black pepper
2 1/2 - 3    pounds   meaty chicken pieces (breast halves, thighs, and drumsticks)
2    tablespoons   cooking oil
1    15 ounce can  black beans, rinsed and drained
1    14 1/2ounce can  diced tomatoes with onion and green pepper, undrained
1    cup   tomato juice
1    cup   frozen whole kernel corn
2/3   cup   long grain rice
1/8 - 1/4   teaspoon   cayenne pepper
2      cloves garlic, minced
In a large resealable plastic bag combine flour, 1 teaspoon of the chili powder, the salt, and pepper. Add chicken pieces, half at a time. Seal bag; shake to coat.
In a very large skillet brown chicken on all sides in hot oil over medium heat about 10 mintues, turning occasionally. Remove chicken from skillet and set aside; discard drippings. Add beans, undrained tomatoes, tomato juice, corn, uncooked rice, the remaining 1/2 teaspoon chili powder, the cayenne pepper, and garlic to the skillet. Bring to boiling. Transfer rice mixture to a 13x9x2-inch baking dish or 3-quart rectangular casserole. Arrange chicken pieces on top of rice mixture.
Bake, covered, in a 375 degrees F oven for 45 to 50 minutes or until chicken is no longer pink (170 degrees F for breasts; 180 degrees F for thighs and drumsticks) and rice is tender. Makes 6 servings.

Per Serving: cal. (kcal) 437, Fat, total (g) 16, chol. (mg) 86, sat. fat (g) 4, carb. (g) 40, Monounsaturated fat (g) 6, Polyunsaturated fat (g) 4, fiber (g) 5, sugar (g) 3, pro. (g) 35, vit. A (IU) 389, vit. C (mg) 17, Thiamin (mg) 0, Riboflavin (mg) 0, Niacin (mg) 9, Pyridoxine (Vit. B6) (mg) 0, Folate (µg) 77, Cobalamin (Vit. B12) (µg) 0, sodium (mg) 634, Potassium (mg) 521, calcium (mg) 81, iron (mg) 4, Vegetables () 1, Starch () 2, Lean Meat () 4, Fat () 1, Percent Daily Values are based on a 2,000 calorie diet

Posted by: AT 03:18 am   |  Permalink   |  0 Comments  |  Email

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