MARCH 2011 LUNCH MENU

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MARCH 2011 LUNCH MENU Powered By Docstoc
					MARCH 2011 LUNCH MENU




          Monday                      Tuesday                     Wednesday                   Thursday                         Friday
                            1    Turkey & Cheese on       2                           3 Baked Chicken Drums        4
  Celebrate National
                                 Whole Wheat Hoagie            Baked Ziti with        Black Beans & Brown Rice         Zesty Beef & Macaroni
Nutrition Month March           Roasted Sweet Potatoes        Mozzarella Cheese           Baked Potato Fries           Bake, Whole Wheat Roll
7th to 11th by eating a            Orange Sections            Whole Wheat Roll            Sliced Cantaloupe             Fresh Romaine Salad
different color fruit or          Skim or 1% Milk             Steamed Spinach             Skim or 1% Milk                 Applesauce Cup
 vegetable served for           VA: Cheddar, Lettuce &        100% Grape Juice         VA: Black Beans, Rice &            Skim or 1% Milk
        that day!                  Tomato Hoagie              Skim or 1% Milk               Cheddar Wrap               VA: Cheesy Pasta Bake

7                           8                             9   Turkey Bolognaise       10 Baked Country Meatloaf    11
     Turkey Burger on a        Sesame Chicken over                Over Pasta              Whole Wheat Roll              Elbow Mac & Cheese
      Whole Wheat Bun               Brown Rice                 Whole Grain Roll         Roasted Red Potatoes             Whole Wheat Roll
     Sweet Potato Fries          Glazed Carrots                White Bean Salad            Fresh Cantaloupe                Romaine Salad
     100% Grape Juice           Fresh Local Apple               Fresh Banana               Skim or 1% Milk                Orange Sections
      Skim or 1% Milk            Skim or 1% Milk               Skim or 1% Milk         VA: Roasted Vegetable &            Skim or 1% Milk
     VA: Veggie Burger       VA: Stir Fried Rice w/ Egg       VA: Pasta & Cheese        Mozzarella Pasta Salad

14                          15                            16 Herb Roasted Chicken     17 Lemon Baked Tilapia       18
    All Beef Hot Dog on a         Whole Grain French         Whole Wheat Roll             Whole Wheat Roll                 School Closed
     Whole Wheat Bun                 Bread Pizza            Honey Glazed Carrots        Roasted Sweet Potatoes
    BBQ Baked Red Beans             Spinach Salad             Orange Sections              Honeydew Slice                No Lunch Served
     Fresh Local Apple            100% Grape Juice            Skim or 1% Milk             Skim or 1% Milk
      Skim or 1% Milk              Skim or 1% Milk         VA: Cheddar, Lettuce &        VA: Caesar Salad w/
     VA: Veggie Burger                                         Tomato Hoagie                Chopped Egg

21                          22    Pasta Marinara w/       23                          24                           25    “Early Dismissal”
  All Natural Beef Burger        Shredded Mozzarella        BBQ Chicken Melt on           Chicken Stir Fry              Sliced Turkey Breast
  On a Whole Wheat Bun            Whole Wheat Roll           Whole Wheat Bread          Steamed Brown Rice             On Whole Wheat Bread
    Baked Potato Fries           White Bean & Diced            Spinach Salad               Garlic Broccoli                 Romaine Salad
      Orange Sections               Tomato Salad            Cinnamon Applesauce          100% Grape Juice                 Orange Sections
     Skim or 1% Milk                Fresh Banana              Skim or 1% Milk             Skim or 1% Milk                 Skim or 1% Milk
    VA: Veggie Burger             Skim or 1% Milk            VA: “CLT” Hoagie         VA: Stir Fried Rice w/ Egg         VA: Cheese Wrap

28 Baked Chicken Drums      29                            30 Herb Roasted Chicken     31 Turkey & Cheese on
Black Beans & Brown Rice          Whole Grain French          Whole Wheat Roll           Whole Wheat Hoagie
    Baked Potato Fries                Bread Pizza             Sweet Potato Fries             Carrot Coins
    Local Fresh Apple           Spinach & Tomato Salad          Fresh Banana               Orange Sections
    Skim or 1% Milk                100% Grape Juice           Skim or 1% Milk             Skim or 1% Milk
 VA: Black Beans, Rice &           Skim or 1% Milk           VA: Spanish Rice &         VA: Cheddar, Lettuce &
      Cheddar Wrap                                                 Beans                   Tomato Hoagie



   For more information on the DC                                                        It’s National Nutrition Month!
Central Kitchen, please visit our website:                                             Green, Orange, Purple, Red, & White
       www.dccentralkitchen.org                                                             Fruits and Vegetables are
                                                                                    packed with nutrients and flavor to enliven
    For more information on your school’s
            meal program, go to:                                                   your day and your energy level! This month
              www.dcps.dc.gov                                                         and every month: Eat Right with Color!
Fresh Start - DC Central Kitchen
Lunch Menu
Grades K - 8

Tuesday, 3/1/11
                         Portion               Cholst   Sodium   Fiber   Iron   Calcium   Vit-A    Vit-C   Protien   Carb     Total    Sat Fat   Trans
Menu Item                 Size      Calories    (mg)     (mg)     (g)    (mg)    (mg)     (IU)     (mg)      (g)      (g)    Fat (g)     (g)     Fat (g)
Turkey & Cheese on a
WW Roll                1 sandwich     305       42       1158    4.43    2.37    266.6     332     6.47    24.91     27.92   10.08      3.64       0
Roasted Sweet
Potatoes                   .5 C       147        0       1141    4.23    1.11     54.2    21795    22.81    2.56     27.25    3.62      0.57       0
Orange Sections            .5 C        62        0         0      3.1    0.13      52      295     69.71    1.23     15.39    0.16      0.03       0
1% Lowfat Milk             8 oz       102       12        107      0     0.07     305      478       0      8.22     12.18    2.37      1.54       0
Skim Milk                  8 oz        83        5        103      0     0.07    298.9     500       0      8.26     12.15    0.2       0.14       0

Wednesday, 3/2/11
                         Portion               Cholst   Sodium   Fiber   Iron   Calcium   Vit-A    Vit-C   Protien   Carb     Total    Sat Fat   Trans
Menu Item                 Size      Calories    (mg)     (mg)     (g)    (mg)    (mg)       (IU)   (mg)      (g)      (g)    Fat (g)     (g)     Fat (g)
Baked Ziti                1C          357        19      1399    4.45    2.93    483.6     1110    25.93    25.2     47.53    7.47      5.35       0
Whole Wheat Roll          1 oz         74         0       134     2.1    0.68     29.7        0      0      2.44     14.31    1.32      0.23       0
Cooked Spinach            .5 C         52         0       159    5.44     8.1    308.4    23770    22.23    6.74      8.5     0.59       0.1       0
100% Grape Juice          4 oz         76         0        6     0.25    0.32     13.9       10     31.6    0.47     18.67    0.16      0.03       0
1% Lowfat Milk            8 oz        102        12       107      0     0.07     305      478       0      8.22     12.18    2.37      1.54       0
Skim Milk                 8 oz         83         5       103      0     0.07    298.9     500       0      8.26     12.15     0.2      0.14       0

Thursday, 3/3/11
                         Portion               Cholst   Sodium   Fiber   Iron   Calcium   Vit-A    Vit-C   Protien   Carb     Total    Sat Fat   Trans
Menu Item                 Size      Calories    (mg)     (mg)     (g)    (mg)    (mg)     (IU)     (mg)      (g)      (g)    Fat (g)     (g)     Fat (g)
Baked Chicken Drums       4 oz        135        87       100      0     1.17    12.5      65      3.63     23.35      0      3.88        1        0
Black Beans & Brown
Rice                       1C         215        0       846     4.45    1.82     36.2    603       2.19    6.38     29.72    1.23      0.25       0
Cantaloupe                 .5 C        77        0       36      2.04    0.48     20.4    7670     83.23    1.91     18.51    0.43      0.12       0
1% Lowfat Milk             8 oz       102       12       107       0     0.07     305     478         0     8.22     12.18    2.37      1.54       0
Skim Milk                  8 oz        83        5       103       0     0.07    298.9    500         0     8.26     12.15    0.2       0.14       0

Friday, 3/4/11
                         Portion               Cholst   Sodium   Fiber   Iron   Calcium   Vit-A    Vit-C   Protien   Carb     Total    Sat Fat   Trans
Menu Item                 Size      Calories    (mg)     (mg)     (g)    (mg)    (mg)     (IU)     (mg)      (g)      (g)    Fat (g)     (g)     Fat (g)
Zesty Beef & Macaroni
Bake                      1C         313       46       1507    3.26    3.71     61.5     633    10.12   17.98     28.59   14.05      4.61       0
Whole Wheat Roll          1 oz        74        0        134     2.1    0.68     29.7      0       0      2.44     14.31    1.32      0.23       0
Romaine Salad             1C          53        0        20     5.22     2.1     75.3    16591   56.52    3.3      10.51    0.8       0.1        0
Applesauce Cup            .5 C        51        0         2     1.34    0.28     4.9       35    25.86    0.21     13.75    0.12      0.01       0
1% Lowfat Milk            8 oz       102       12        107      0     0.07     305      478      0      8.22     12.18    2.37      1.54       0
Skim Milk                 8 oz        83        5        103      0     0.07    298.9     500      0      8.26     12.15    0.2       0.14       0

Monday, 3/7/11
                        Portion               Cholst   Sodium   Fiber   Iron   Calcium   Vit-A   Vit-C   Protien   Carb     Total    Sat Fat   Trans
Menu Item                Size      Calories    (mg)     (mg)     (g)    (mg)    (mg)     (IU)    (mg)      (g)      (g)    Fat (g)     (g)     Fat (g)
Turkey Burger on WW
Bun                     1 burger     277       60       1883    2.26    4.67     62.7     152     5.18   25.33     31.59    5.38      1.5        0
Sweet Potato Fries        .5 C       161        0       1110    3.43    1.51      58     24865   13.03    2.64     30.26    3.9       0.6        0
100% Grape Juice          4 oz        76        0         6     0.25    0.32     13.9      10     31.6    0.47     18.67    0.16      0.03       0
1% Lowfat Milk            8 oz       102       12        107      0     0.07     305      478       0     8.22     12.18    2.37      1.54       0
Skim Milk                 8 oz        83        5        103      0     0.07    298.9     500       0     8.26     12.15    0.2       0.14       0

Tuesday, 3/8/11
                        Portion               Cholst   Sodium   Fiber   Iron   Calcium   Vit-A   Vit-C   Protien   Carb     Total    Sat Fat   Trans
Menu Item                Size      Calories    (mg)     (mg)     (g)    (mg)    (mg)      (IU)   (mg)       (g)     (g)    Fat (g)     (g)     Fat (g)
Sesame Chicken            4 oz       140        34      1160    0.65    1.29     39.2      14    0.15     14.24    2.52      8.2      1.64       0
Brown Rice                1C         120         0      1106    2.14    0.57     15.5       0    1.68      2.65    25.26    0.87      0.17       0
Glazed Carrots            .5 C       110         0       125    4.35    0.95     52.6    19318   4.63      1.31    27.14    0.62      0.08       0
Fresh Apple             1 apple       95         0        2     4.37    0.22     10.9      98    8.37      0.47    25.13    0.31      0.05       0
1% Lowfat Milk            8 oz       102        12       107      0     0.07     305      478      0       8.22    12.18    2.37      1.54       0
Skim Milk                 8 oz        83         5       103      0     0.07    298.9     500      0       8.26    12.15     0.2      0.14       0

Wednesday, 3/9/11
                        Portion               Cholst   Sodium   Fiber   Iron   Calcium   Vit-A   Vit-C   Protien   Carb     Total    Sat Fat   Trans
Menu Item                Size      Calories    (mg)     (mg)     (g)    (mg)    (mg)      (IU)   (mg)       (g)     (g)    Fat (g)     (g)     Fat (g)
Turkey Bolognese         4 oz        330        88      2394    6.12    6.57    103.1    1999    29.76    39.14    28.49    8.09      2.27       0
Whole Wheat Pasta        .5 C         99         0       442    3.52    0.85     11.6       2      0       4.2     21.09    0.45      0.08       0
Whole Wheat Roll         1 oz         74         0       134     2.1    0.68     29.7       0      0       2.44    14.31    1.32      0.23       0
White Bean & Tomato
Salad                      .5 C       83        0       943     3.34    2.71    68.1      583    9.45     5.42     14.01    1.77      0.27       0
Fresh Banana            1 banana      90        0        1      2.63    0.26    5.1        65    8.79     1.1      23.07    0.33      0.11       0
1% Lowfat Milk             8 oz      102       12       107       0     0.07    305       478      0      8.22     12.18    2.37      1.54       0
Skim Milk                  8 oz       83         5       103      0      0.07    298.9     500     0       8.26     12.15    0.2       0.14       0

Thursday, 3/10/11
                         Portion               Cholst   Sodium   Fiber   Iron   Calcium   Vit-A   Vit-C   Protien   Carb     Total    Sat Fat   Trans
Menu Item                 Size      Calories    (mg)     (mg)     (g)    (mg)    (mg)     (IU)    (mg)      (g)      (g)    Fat (g)     (g)     Fat (g)

Baked Country Meatloaf     4 oz       295       79       1033    1.35    4.46    74.6      264    4.53    23.08     9.63    17.89      7.01       0
Whole Wheat Roll           1 oz        74        0        134     2.1    0.68    29.7       0       0      2.44     14.31    1.32      0.23       0

Roasted Red Potatoes       .5 C       132        0       1107    2.02    1.35     30.8      4      7.92    2.88     23.33    3.55      0.56       0
Cantaloupe                 .5 C        77        0        36     2.04    0.48     20.4    7670    83.23    1.91     18.51    0.43      0.12       0
1% Lowfat Milk             8 oz       102       12        107      0     0.07     305     478        0     8.22     12.18    2.37      1.54       0
Skim Milk                  8 oz        83        5        103      0     0.07    298.9    500        0     8.26     12.15    0.2       0.14       0

Friday, 3/11/11
                         Portion               Cholst   Sodium   Fiber   Iron   Calcium   Vit-A   Vit-C   Protien   Carb     Total    Sat Fat   Trans
Menu Item                 Size      Calories    (mg)     (mg)     (g)    (mg)    (mg)      (IU)   (mg)       (g)     (g)    Fat (g)     (g)     Fat (g)
Mac & Cheese              1C          348        33       572    2.03    1.54    543.1     372      0      22.63    36.19   12.12      7.09       0
Whole Wheat Roll          1 oz         74         0       134     2.1    0.68     29.7       0      0       2.44    14.31    1.32      0.23       0
Romaine Salad             1C           53         0       20     5.22     2.1     75.3    16591   56.52     3.3     10.51     0.8       0.1       0
Orange Sections           .5 C         62         0        0      3.1    0.13      52      295    69.71     1.23    15.39    0.16      0.03       0
1% Lowfat Milk            8 oz        102        12       107      0     0.07     305      478      0       8.22    12.18    2.37      1.54       0
Skim Milk                 8 oz         83         5       103      0     0.07    298.9     500      0       8.26    12.15     0.2      0.14       0

Monday, 3/14/11
                         Portion               Cholst   Sodium   Fiber   Iron   Calcium   Vit-A   Vit-C   Protien   Carb     Total    Sat Fat   Trans
Menu Item                 Size      Calories    (mg)     (mg)     (g)    (mg)    (mg)     (IU)    (mg)      (g)      (g)    Fat (g)     (g)     Fat (g)
Beef Hot Dog on a WW
Bun                      1 hotdog     301       30        847    1.63    2.56     48.8      0       0     10.53     21.49   19.43      7.26       0
BBQ Red Beans               .5 C      187        0       1781     9.3    4.93     66.1     117    5.53    10.84     31.3     2.85      0.39       0
Fresh Apple               1 apple      95        0         2     4.37    0.22     10.9      98    8.37     0.47     25.13    0.31      0.05       0
1% Lowfat Milk              8 oz      102       12        107      0     0.07     305      478      0      8.22     12.18    2.37      1.54       0
Skim Milk                   8 oz       83        5        103      0     0.07    298.9     500      0      8.26     12.15    0.2       0.14       0

Tuesday, 3/15/11
                         Portion               Cholst   Sodium   Fiber   Iron   Calcium   Vit-A   Vit-C   Protien   Carb     Total    Sat Fat   Trans
Menu Item                 Size      Calories    (mg)     (mg)     (g)    (mg)    (mg)     (IU)    (mg)      (g)      (g)    Fat (g)     (g)     Fat (g)
Whole Grain French
Bread Pizza              1 pizza      314       19       765     6.04    2.49    527.1     888    20.73   23.01     38.76    8.83      5.59       0
Spinach Salad            1C          56       21       151     4.42    5.09    187.6    17245   54.59    6.15     8.02     1.32      0.29       0
100% Grape Juice         4 oz        76        0        6      0.25    0.32     13.9      10     31.6    0.47     18.67    0.16      0.03       0
1% Lowfat Milk           8 oz       102       12       107       0     0.07     305      478      0      8.22     12.18    2.37      1.54       0
Skim Milk                8 oz        83        5       103       0     0.07    298.9     500      0      8.26     12.15    0.2       0.14       0

Wednesday, 3/16/11
                       Portion               Cholst   Sodium   Fiber   Iron   Calcium   Vit-A   Vit-C   Protien   Carb     Total    Sat Fat   Trans
Menu Item               Size      Calories    (mg)     (mg)     (g)    (mg)    (mg)     (IU)    (mg)      (g)      (g)    Fat (g)     (g)     Fat (g)

Herb Roasted Chicken     4 oz       146       65       41      0.84     2.6      48       93     1.17   25.14     1.34     4.24      1.61       0
Whole Wheat Roll         1 oz        74        0       134      2.1    0.68     29.7      0        0     2.44     14.31    1.32      0.23       0
Glazed Carrots           .5 C       110        0       125     4.35    0.95     52.6    19318    4.63    1.31     27.14    0.62      0.08       0
Orange Sections          .5 C        62        0        0       3.1    0.13      52      295    69.71    1.23     15.39    0.16      0.03       0
1% Lowfat Milk           8 oz       102       12       107       0     0.07     305      478       0     8.22     12.18    2.37      1.54       0
Skim Milk                8 oz        83        5       103       0     0.07    298.9     500       0     8.26     12.15    0.2       0.14       0

Thursday, 3/17/11
                       Portion               Cholst   Sodium   Fiber   Iron   Calcium   Vit-A   Vit-C   Protien   Carb     Total    Sat Fat   Trans
Menu Item               Size      Calories    (mg)     (mg)     (g)    (mg)    (mg)     (IU)    (mg)       (g)     (g)    Fat (g)     (g)     Fat (g)
Lemon Baked Tilapia     4 oz        201        65       725    1.45    1.61    30.2      29     4.64     30.95    12.06    3.45      1.11       0
Whole Wheat Roll        1 oz         74         0       134     2.1    0.68    29.7       0       0       2.44    14.31    1.32      0.23       0
Roasted Sweet
Potatoes                 .5 C       147        0       1141    4.23    1.11     54.2    21795   22.81    2.56     27.25    3.62      0.57       0
Honeydew                 .5 C        41        0        20     0.91    0.19     6.8       57    20.41    0.61     10.31    0.16      0.04       0
1% Lowfat Milk           8 oz       102       12        107      0     0.07     305      478      0      8.22     12.18    2.37      1.54       0
Skim Milk                8 oz        83        5        103      0     0.07    298.9     500      0      8.26     12.15    0.2       0.14       0

Friday, 3/18/11
NO SCHOOL TODAY        SERVING       0         0        0       0       0        0        0      0        0        0        0         0         0

Monday, 3/21/11
                       Portion               Cholst   Sodium   Fiber   Iron   Calcium   Vit-A   Vit-C   Protien   Carb     Total    Sat Fat   Trans
Menu Item               Size      Calories    (mg)     (mg)     (g)    (mg)    (mg)     (IU)    (mg)      (g)      (g)    Fat (g)     (g)     Fat (g)
Beef Burger on WW
Bun                    1 burger     200        0       487     5.61     3.4    104        0       0     15.84     23.37    5.14      0.74       0
Baked Potato Fries       .5 C       180        0       975     3.53    1.54    32.9      999     15.1    3.67     32.02    5.63      1.11       0
Orange Sections          .5 C        62        0        0       3.1    0.13     52       295    69.71    1.23     15.39    0.16      0.03       0
1% Lowfat Milk           8 oz       102       12       107       0     0.07    305       478      0      8.22     12.18    2.37      1.54       0
Skim Milk                8 oz        83         5       103      0      0.07    298.9     500     0       8.26     12.15    0.2       0.14       0

Tuesday, 3/22/11
                        Portion               Cholst   Sodium   Fiber   Iron   Calcium   Vit-A   Vit-C   Protien   Carb     Total    Sat Fat   Trans
Menu Item                Size      Calories    (mg)     (mg)     (g)    (mg)    (mg)     (IU)    (mg)      (g)      (g)    Fat (g)     (g)     Fat (g)
Spaghetti & Tomato
Sauce                    6 oz        275        0       1367    6.11    5.18    66.7      897    19.18    9.69     54.07    3.26      0.54       0
Whole Wheat Roll         1 oz         74        0        134     2.1    0.68    29.7       0       0      2.44     14.31    1.32      0.23       0
White Bean & Tomato
Salad                     .5 C        83        0       943     3.34    2.71     68.1     583    9.45     5.42     14.01    1.77      0.27       0
Fresh Banana           1 banana       90        0        1      2.63    0.26     5.1       65    8.79     1.1      23.07    0.33      0.11       0
1% Lowfat Milk            8 oz       102       12       107       0     0.07     305      478      0      8.22     12.18    2.37      1.54       0
Skim Milk                 8 oz        83        5       103       0     0.07    298.9     500      0      8.26     12.15    0.2       0.14       0

Wednesday, 3/23/11
                        Portion               Cholst   Sodium   Fiber   Iron   Calcium   Vit-A   Vit-C   Protien   Carb     Total    Sat Fat   Trans
Menu Item                Size      Calories    (mg)     (mg)     (g)    (mg)    (mg)     (IU)    (mg)      (g)      (g)    Fat (g)     (g)     Fat (g)
BBQ Chicken Melt on
WW Bread              1 sandwich     306       47       628     3.97    1.92    269.5     201     0.19   26.28     30.24    8.52      3.87       0
Spinach Salad             1C          56       21       151     4.42    5.09    187.6    17245   54.59    6.15     8.02     1.32      0.29       0
Applesauce Cup           .5 C         51        0        2      1.34    0.28     4.9       35    25.86    0.21     13.75    0.12      0.01       0
1% Lowfat Milk           8 oz        102       12       107       0     0.07     305      478       0     8.22     12.18    2.37      1.54       0
Skim Milk                8 oz         83        5       103       0     0.07    298.9     500       0     8.26     12.15    0.2       0.14       0

Thursday, 3/24/11
                        Portion               Cholst   Sodium   Fiber   Iron   Calcium   Vit-A   Vit-C   Protien   Carb     Total    Sat Fat   Trans
Menu Item                Size      Calories    (mg)     (mg)     (g)    (mg)    (mg)      (IU)   (mg)       (g)     (g)    Fat (g)     (g)     Fat (g)
Chicken Stir Fry         4 oz        101        34      1007     1.3    1.38      31       14     0.54    14.48    4.67     2.86      0.86       0
Brown Rice               1C          120         0      1106    2.14    0.57     15.5       0     1.68     2.65    25.26    0.87      0.17       0
Broccoli Crowns          .5 C         71         0      1146    4.52    1.21     59.2    1758    74.04     2.95    9.38     3.57      0.54       0
100% Grape Juice         4 oz         76         0        6     0.25    0.32     13.9      10     31.6     0.47    18.67    0.16      0.03       0
1% Lowfat Milk           8 oz        102        12       107      0     0.07     305     478        0      8.22    12.18    2.37      1.54       0
Skim Milk                8 oz         83         5       103      0     0.07    298.9    500        0      8.26    12.15     0.2      0.14       0

Friday, 3/25/11
                         Portion              Cholst   Sodium   Fiber   Iron   Calcium   Vit-A   Vit-C   Protien   Carb     Total    Sat Fat   Trans
Menu Item                 Size    Calories     (mg)     (mg)     (g)    (mg)    (mg)     (IU)    (mg)      (g)      (g)    Fat (g)     (g)     Fat (g)
Sliced Turkey on Wheat
Hoagie                 1 sandwich   331        88       581     3.95    3.45    84.3       4     0.14    40.22     22.75    7.85       2.3       0
Romaine Salad            1C          53        0       20      5.22     2.1     75.3    16591   56.52    3.3      10.51    0.8       0.1        0
Orange Sections          .5 C        62        0        0       3.1    0.13      52      295    69.71    1.23     15.39    0.16      0.03       0
1% Lowfat Milk           8 oz       102       12       107       0     0.07     305      478      0      8.22     12.18    2.37      1.54       0
Skim Milk                8 oz        83        5       103       0     0.07    298.9     500      0      8.26     12.15    0.2       0.14       0

Monday, 3/28/11
                       Portion               Cholst   Sodium   Fiber   Iron   Calcium   Vit-A   Vit-C   Protien   Carb     Total    Sat Fat   Trans
Menu Item               Size      Calories    (mg)     (mg)     (g)    (mg)    (mg)     (IU)    (mg)      (g)      (g)    Fat (g)     (g)     Fat (g)
Baked Chicken Drums     4 oz        135        87       100      0     1.17    12.5      65     3.63     23.35      0      3.88        1        0
Black Beans & Brown
Rice                     1C         215        0       846     4.45    1.82     36.2     603    2.19     6.38     29.72    1.23      0.25       0
Baked Potato Fries       .5 C       180        0       975     3.53    1.54     32.9     999    15.1     3.67     32.02    5.63      1.11       0
Fresh Apple            1 apple       95        0        2      4.37    0.22     10.9      98    8.37     0.47     25.13    0.31      0.05       0
1% Lowfat Milk           8 oz       102       12       107       0     0.07     305      478      0      8.22     12.18    2.37      1.54       0
Skim Milk                8 oz        83        5       103       0     0.07    298.9     500      0      8.26     12.15    0.2       0.14       0

Tuesday, 3/29/11
                       Portion               Cholst   Sodium   Fiber   Iron   Calcium   Vit-A   Vit-C   Protien   Carb     Total    Sat Fat   Trans
Menu Item               Size      Calories    (mg)     (mg)     (g)    (mg)    (mg)     (IU)    (mg)      (g)      (g)    Fat (g)     (g)     Fat (g)
Whole Grain French
Bread Pizza            1 pizza      314       19       765     6.04    2.49    527.1     888    20.73   23.01     38.76    8.83      5.59       0
Spinach & Tomato
Salad                    1C          50        0       146     4.54    5.04    184.2    17391   56.74    5.59     8.36     0.8       0.13       0
100% Grape Juice         4 oz        76        0        6      0.25    0.32     13.9      10     31.6    0.47     18.67    0.16      0.03       0
1% Lowfat Milk           8 oz       102       12       107       0     0.07     305      478      0      8.22     12.18    2.37      1.54       0
Skim Milk                8 oz        83        5       103       0     0.07    298.9     500      0      8.26     12.15    0.2       0.14       0

Wednesday, 3/30/11
                       Portion               Cholst   Sodium   Fiber   Iron   Calcium   Vit-A   Vit-C   Protien   Carb     Total    Sat Fat   Trans
Menu Item               Size      Calories    (mg)     (mg)     (g)    (mg)    (mg)     (IU)    (mg)      (g)      (g)    Fat (g)     (g)     Fat (g)

Herb Roasted Chicken      4 oz      133       34       1343    2.56    5.24    116.8     294     2.87   13.91     4.39     7.09      1.74       0
Whole Wheat Roll          1 oz       74        0        134     2.1    0.68     29.7      0        0     2.44     14.31    1.32      0.23       0
Sweet Potato Fries        .5 C      161        0       1110    3.43    1.51      58     24865   13.03    2.64     30.26    3.9       0.6        0
Fresh Banana           1 banana      90        0         1     2.63    0.26     5.1       65     8.79    1.1      23.07    0.33      0.11       0
1% Lowfat Milk            8 oz      102       12        107      0     0.07     305      478       0     8.22     12.18    2.37      1.54       0
Skim Milk                 8 oz       83        5        103      0     0.07    298.9     500       0     8.26     12.15    0.2       0.14       0
Thursday, 3/31/11
                        Portion                Cholst   Sodium   Fiber   Iron   Calcium   Vit-A   Vit-C   Protien   Carb     Total    Sat Fat   Trans
Menu Item                Size       Calories    (mg)     (mg)     (g)    (mg)    (mg)     (IU)    (mg)      (g)      (g)    Fat (g)     (g)     Fat (g)
Turkey & Cheese on a
WW Roll                1 sandwich     305       42       1158    4.43    2.37    266.6     332     6.47   24.91     27.92   10.08      3.64       0
Carrot Sticks             .5 C         25        0        42     1.71    0.18     20.1    10255    3.6     0.57     5.84     0.15      0.02       0
Orange Sections           .5 C         62        0         0      3.1    0.13      52      295    69.71    1.23     15.39    0.16      0.03       0
1% Lowfat Milk            8 oz        102       12        107      0     0.07     305      478       0     8.22     12.18    2.37      1.54       0
Skim Milk                 8 oz         83        5        103      0     0.07    298.9     500       0     8.26     12.15    0.2       0.14       0
                                                      DC Central Kitchen
                                                   Nutrition Newsletter
                                                                                                              M A R C H     2 0 1 1




   THIS MONTH’S
                                               National Nutrition Month
      RECIPE:
                            Leap into spring by celebrating health with National Nutrition Month sponsored by the
 VEGETABLE FRIED            American Dietetic Association. This year’s theme is “Eat Right with Color” which highlights
          RICE              different color foods and their nutritional value. Fruits, vegetables, protein and grains come in
                            all different colors, giving us a wide variety of vitamins and minerals. It’s important to eat a
                            range of colors daily to take in necessary nutrients.
What You’ll Need:
- 1 tbsp oil
- 3 tbsp light soy sauce
                            Check out the variety of foods below for each color category and see how many you can try
- 2 tbsp cider vinegar      today:
- 2 tbsp brown sugar        • Orange: mangos, pumpkin, clementines, butternut squash, carrots
- 3 cloves minced garlic    • Green: peas, lettuce, pears, sugar snap beans, asparagus, limes
- 1 1/2 C broccoli          • Red: tomatoes, apples, pomegranates, radishes, dried cranberries
- 1/2 C chopped carrots     • Purple/Blue: beets, blueberries, raisins, eggplant, plums
- 1 1/2 C diced chicken     • Yellow: summer squash, corn, yellow peppers, bananas, lemons
- 1 large egg, beaten       • Brown: whole grains, potatoes, nuts, mushrooms, beef, beans
- 4 diced green onions
- 3 C cooked white rice     For more information on National Nutrition Month, handouts, recipes and tips for overall
                            healthier living, visit www.eatright.org
How To Cook It:
- Heat large non-stick
skillet then add oil
- Add soy sauce,
vinegar, brown sugar &                Fun Food Fact:                                                Don’t forget, March 9th is
garlic, cook over             There are over 1200 varieties of                                        National Registered
medium heat for 1
minute                              watermelon grown!                                                    Dietitian Day!
- Add broccoli and
carrots, stir fry for 2-3
minutes
- Add chicken, egg &
green onions
- Add rice and mix to
                                         My Pyramid Close Up: Vegetables
combine; cook until
heated through              Vegetables are an important food group but unfortunately many people do not consume the
                            recommended daily requirements. Many fresh or frozen vegetables contain very few calories and are
Nutritionist Tip            loaded with vitamins, minerals and fiber, making them an ideal food choice. Certain vegetables also
Add snow peas, soy          contain powerful antioxidants which help fight harmful free radicals in our bodies and help keep us
beans or mushrooms          healthy. It’s also important to take in a variety of different colored vegetables for better health. Listed
for added nutritional       below are tips to help consume the recommended serving sizes for vegetables:
value or to replace         • Try frozen or precut vegetables for convenience
chicken for a               • Serve raw peppers, carrots or celery sticks and low-fat dip with dinner
vegetarian dish.            • Add lettuce, tomato & onions to sandwiches for added crunch
                            • Add cooked beans to salads or rice for additional fiber and protein
                            For more information on vegetables and their benefits, visit www.mypyramid.gov

                                     DC Central Kitchen, 425 2nd St. NW, Washington, DC 20001 www.dccentralkitchen.org

				
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