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These foods should form the basis of your diet. So fill up on them.
Best eaten in moderation. These food are still important for a balanced diet.
Don't have too much of these. Just treat ourselves every so often.
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2010 SEPTEMBER Lunch Menu  
SunMonTueWedThuFriSat
   
1
 


  • Fillet de Sole Bercy with Lemon Cream Sauce & Potato Mash
     
       

    Calories

    		 566.25(kcal)
    Carbohydrate 43.39(g)
    Protein 33.23(g)
    Fat 27.78(g)
      Saturated 8.66(g)
    Dietary Fibre 10.88(g)
       
    		 
  • Bacon & Shrimp Pizza
     
       

    Calories

    		 451.69(kcal)
    Carbohydrate 35.49(g)
    Protein 27.74(g)
    Fat 22.79(g)
      Saturated 9.49(g)
    Dietary Fibre 3.61(g)
       
    		 
  • Vegetarian Cheese Pizza
     
       

    Calories

    		 (kcal)
    Carbohydrate (g)
    Protein (g)
    Fat (g)
      Saturated (g)
    Dietary Fibre (g)
       
    		 
  • Braised Chicken in Black Bean Sauce w/ Mixed Peppers Onion Chilli & Rice
     
       

    Calories

    		 539.32(kcal)
    Carbohydrate 64.93(g)
    Protein 39.85(g)
    Fat 12.62(g)
      Saturated 2.49(g)
    Dietary Fibre 3.31(g)
       
    		 
2
 


  • Bolognaise Lasagne with Herb Garlic Bread
     
       

    Calories

    		 700.43(kcal)
    Carbohydrate 90.56(g)
    Protein 28.04(g)
    Fat 24.96(g)
      Saturated 12.20(g)
    Dietary Fibre 4.28(g)
       
    		 
  • Lentil Burger w/ Onion Carrot Cheese Beetroot & Alfalfa Salad
     
       

    Calories

    		 781.26(kcal)
    Carbohydrate 104.99(g)
    Protein 31.09(g)
    Fat 28.63(g)
      Saturated 12.00(g)
    Dietary Fibre 20.27(g)
       
    		 
  • Malaysian Curry Pork Served with Mixed Brown Rice
     
       

    Calories

    		 763.01(kcal)
    Carbohydrate 82.71(g)
    Protein 33.56(g)
    Fat 31.89(g)
      Saturated 110.02(g)
    Dietary Fibre 5.39(g)
       
    		 
3
 

MEXICAN THEME DAY
4
 


    5
     
      6
       
      7
       


      • Pork Wellington Meat Loar w/ Mushroom Sauce & Baked Rosemary Potato
         
           

        Calories

        		 933.24(kcal)
        Carbohydrate 30.87(g)
        Protein 42.23(g)
        Fat 68.69(g)
          Saturated 24.45(g)
        Dietary Fibre 1.74(g)
           
        		 
      • Vegetarian Lo Mein w/ Asian Vegetables & Mushroom
         
           

        Calories

        		 339.09(kcal)
        Carbohydrate 56.06(g)
        Protein 9.98(g)
        Fat 9.15(g)
          Saturated 1.38(g)
        Dietary Fibre 2.51(g)
           
        		 
      • Shrimp Omelette w/ Chicken Oyster Sauce & Steamed Rice
         
           

        Calories

        		 643.72(kcal)
        Carbohydrate 66.04(g)
        Protein 41.04(g)
        Fat 22.23(g)
          Saturated 5.48(g)
        Dietary Fibre 1.56(g)
           
        		 
      8
       


      • Poached Fillet of Sole Suchet w/ Carrot Leek Celery & Baked Barrelo Potatoes
         
           

        Calories

        		 314.28(kcal)
        Carbohydrate 22.62(g)
        Protein 38.24(g)
        Fat 6.93(g)
          Saturated 1.83(g)
        Dietary Fibre 3.42(g)
           
        		 
      • BBQ Chicken & Pineapple Pizza
         
           

        Calories

        		 346.98(kcal)
        Carbohydrate 36.21(g)
        Protein 18.24(g)
        Fat 14.83(g)
          Saturated 6.97(g)
        Dietary Fibre 3.37(g)
           
        		 
      • Roasted Pepper Olive & Garlic Pizza
         
           

        Calories

        		 (kcal)
        Carbohydrate (g)
        Protein (g)
        Fat (g)
          Saturated (g)
        Dietary Fibre (g)
           
        		 
      • Roast Honey & Soy Chicken w/ Sesame Seeds & Rice
         
           

        Calories

        		 737.7(kcal)
        Carbohydrate 124.66(g)
        Protein 50.02(g)
        Fat 20.88(g)
          Saturated 6.84(g)
        Dietary Fibre 32.05(g)
           
        		 
      9
       
      10
       

      INDIAN THEME DAY
      11
       


        12
         
          13
           
          14
           


          • Pepper Chicken w/ Baked Baked Balsamic Vinegar Potato
             
               

            Calories

            		 280.66(kcal)
            Carbohydrate 29.58(g)
            Protein 25.25(g)
            Fat 6.26(g)
              Saturated 1.09(g)
            Dietary Fibre 4.14(g)
               
            		 
          • Veggie Fish Fillet w/ Japanese Curry Sauce & Steamed Rice
             
               

            Calories

            		 680.8(kcal)
            Carbohydrate 91.57(g)
            Protein 19.93(g)
            Fat 25.79(g)
              Saturated 2.61(g)
            Dietary Fibre 7.09(g)
               
            		 
          • Beef Ho Fan Noodles w/ Bamboo Shoots Bean Sprouts & Onion
             
               

            Calories

            		 1008.2(kcal)
            Carbohydrate 174.95(g)
            Protein 45.96(g)
            Fat 14.96(g)
              Saturated 3.38(g)
            Dietary Fibre 2.38(g)
               
            		 
          15
           


          • Poach Fish Fillets w/ Tomato Fennel Carrot & Saffron Rice
             
               

            Calories

            		 713.04(kcal)
            Carbohydrate 106.41(g)
            Protein 46.24(g)
            Fat 10.24(g)
              Saturated 1.72(g)
            Dietary Fibre 2.97(g)
               
            		 
          • Japanese Pizza with Chicken Mushroom & Crabstick
             
               

            Calories

            		 321.19(kcal)
            Carbohydrate 59.25(g)
            Protein 13.17(g)
            Fat 3.61(g)
              Saturated 0.81(g)
            Dietary Fibre 2.70(g)
               
            		 
          • Asparagus & Sundry Tomato Pizza
             
               

            Calories

            		 543.46(kcal)
            Carbohydrate 80.85(g)
            Protein 26.8(g)
            Fat 15.03(g)
              Saturated 7.28(g)
            Dietary Fibre 5.60(g)
               
            		 
          • Steamed Chicken w/ Chinese Mushroom Sausage & Steamed Rice
             
               

            Calories

            		 478.84(kcal)
            Carbohydrate 82.67(g)
            Protein 29.99(g)
            Fat 1.86(g)
              Saturated 0.60(g)
            Dietary Fibre 7.25(g)
               
            		 
          16
           


          • Chicken Lasagne w/ Cheese Garlic Bread
             
               

            Calories

            		 549.52(kcal)
            Carbohydrate 59.72(g)
            Protein 38.47(g)
            Fat 15.098(g)
              Saturated 5.11(g)
            Dietary Fibre 3.70(g)
               
            		 
          • Vegetarian Curry w/ Bean Curd Broccoli Cauliflower & Rice
             
               

            Calories

            		 353.54(kcal)
            Carbohydrate 69.01(g)
            Protein 8.58(g)
            Fat 2.57(g)
              Saturated 0.19(g)
            Dietary Fibre 6.73(g)
               
            		 
          • Szechuan Style Bean Sauce Pork w/ Eggplant & Steamed Rice
             
               

            Calories

            		 647.37(kcal)
            Carbohydrate 88.28(g)
            Protein 22.89(g)
            Fat 21.93(g)
              Saturated 6.23(g)
            Dietary Fibre 6.32(g)
               
            		 
          17
           

          AUSSIE BBQ
          18
           


            19
             
              20
               
              21
               
              22
               


              • Fricassee Chicken w/ Champignon Shallots 7 Lyonnaise Potato
                 
                   

                Calories

                		 466.24(kcal)
                Carbohydrate 39.03(g)
                Protein 42.08(g)
                Fat 16.37(g)
                  Saturated 5.64(g)
                Dietary Fibre 4.23(g)
                   
                		 
              • Ham & Pineapple Pizza
                 
                   

                Calories

                		 695.34(kcal)
                Carbohydrate 85.79(g)
                Protein 58.48(g)
                Fat 13.57(g)
                  Saturated 4.57(g)
                Dietary Fibre 3.86(g)
                   
                		 
              • Vegetarian Cheese Pizza
                 
                   

                Calories

                		 (kcal)
                Carbohydrate (g)
                Protein (g)
                Fat (g)
                  Saturated (g)
                Dietary Fibre (g)
                   
                		 
              • Coconut Fish w/ Ginger Chilli Fresh Picked Coriander & Steamed Rice
                 
                   

                Calories

                		 463.93(kcal)
                Carbohydrate 53.87(g)
                Protein 22.32(g)
                Fat 16.51(g)
                  Saturated 5.74(g)
                Dietary Fibre 1.70(g)
                   
                		 
              23
               

              MID AUTUMN FESTIVAL
                24
                 

                JAPANESE THEME DAY
                25
                 


                  26
                   
                    27
                     


                    • Braised Pork & Olive Casserole with Mixed Brown Rice
                       
                         

                      Calories

                      		 466.24(kcal)
                      Carbohydrate 39.03(g)
                      Protein 42.08(g)
                      Fat 16.37(g)
                        Saturated 5.64(g)
                      Dietary Fibre 4.23(g)
                         
                      		 
                    • Veggie Seafood Basket w/ Baked Potato Wedges Lemon Wedges & Tartar Sauce
                       
                         

                      Calories

                      		 629.22(kcal)
                      Carbohydrate 75.18(g)
                      Protein 22.15(g)
                      Fat 25.78(g)
                        Saturated 7.73(g)
                      Dietary Fibre 4.60(g)
                         
                      		 
                    • Malaysian Curry Fish W/ Eggplant & Okra & Rice
                       
                         

                      Calories

                      		 736.71(kcal)
                      Carbohydrate 90.48(g)
                      Protein 30.10(g)
                      Fat 28.32(g)
                        Saturated 10.63(g)
                      Dietary Fibre 9.16(g)
                         
                      		 
                    28
                     


                    • Roast Chicken Marinated in Peri Peri Sauce w/ Potato & Corn Mash
                       
                         

                      Calories

                      		 344.31(kcal)
                      Carbohydrate 32.19(g)
                      Protein 38.95(g)
                      Fat 5.48(g)
                        Saturated 1.89(g)
                      Dietary Fibre 6.03(g)
                         
                      		 
                    • Japanese Cabbage Rolls w/ Teriyaki Sauce Sesame Seed & Rice
                       
                         

                      Calories

                      		 374.00(kcal)
                      Carbohydrate 73.71(g)
                      Protein 8.09(g)
                      Fat 5.89(g)
                        Saturated 0.91(g)
                      Dietary Fibre 6.07(g)
                         
                      		 
                    • BBQ Pork Chow Mein w/ Baked Crispy Noodle
                       
                         

                      Calories

                      		 804.75(kcal)
                      Carbohydrate 119.56(g)
                      Protein 34.63(g)
                      Fat 20.53(g)
                        Saturated 6.89(g)
                      Dietary Fibre 6.21(g)
                         
                      		 
                    29
                     


                    • Grilled Sole Fillet on Creamed Spinach w/ Cheese Sauce & Baked Sweet Potato Wedges
                       
                         

                      Calories

                      		 723.63(kcal)
                      Carbohydrate 55.87(g)
                      Protein 45.10(g)
                      Fat 34.96(g)
                        Saturated 5.94(g)
                      Dietary Fibre 14.31(g)
                         
                      		 
                    • Meat Lovers Pizza
                       
                         

                      Calories

                      		 (kcal)
                      Carbohydrate (g)
                      Protein (g)
                      Fat (g)
                        Saturated (g)
                      Dietary Fibre (g)
                         
                      		 
                    • Feta Cheese Artichoke & Sundry Tomato Pizza
                       
                         

                      Calories

                      		 (kcal)
                      Carbohydrate (g)
                      Protein (g)
                      Fat (g)
                        Saturated (g)
                      Dietary Fibre (g)
                         
                      		 
                    • Philippines Chicken Adobo w/ Soya Sauce Vinegar Black Pepper & Rice
                       
                         

                      Calories

                      		 588.42(kcal)
                      Carbohydrate 56.63(g)
                      Protein 62.91(g)
                      Fat 10.56(g)
                        Saturated 2.19(g)
                      Dietary Fibre 2.34(g)
                         
                      		 
                    30
                     


                    • Ham Lasagne w/ Herb Garlic Bread
                       
                         

                      Calories

                      		 626.97(kcal)
                      Carbohydrate 70.62(g)
                      Protein 35.33(g)
                      Fat 21.76(g)
                        Saturated 7.15(g)
                      Dietary Fibre 8.49(g)
                         
                      		 
                    • Baked Sweet Potato in Foil Topped w/ Mexican Bean Sauce Cheese & Yoghurt
                       
                         

                      Calories

                      		 437.12(kcal)
                      Carbohydrate 73.11(g)
                      Protein 12.72(g)
                      Fat 11.37(g)
                        Saturated 6.57(g)
                      Dietary Fibre 11.69(g)
                         
                      		 
                    • Beef & Bitter Melon in Black Bean Sauce w/ Rice
                       
                         

                      Calories

                      		 600.01(kcal)
                      Carbohydrate 51.878(g)
                      Protein 38.51(g)
                      Fat 26.20(g)
                        Saturated 3.68(g)
                      Dietary Fibre 10.03(g)
                         
                      		 
                    		  
                    		 
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