Weekly Nutritious Menuhttp://www.meijermealbox.comThu, 29 Jul 2010 13:41:12 GMTWeek of July 25, 2010http://www.meijermealbox.com/week-of-july-25-2010Wed, 21 Jul 2010 20:21:18 GMTMeijer DietitianNOTE ON PORTION SIZES and NUTRITIONAL CONTENT OF MEALS
The nutritional information given after each menu is approximate and is based on one serving of each of the menu items listed (excluding any suggested wine).  Our goal is to develop menus and recipes that meet the National Cholesterol Education Program Adult Treatment Panel III and American Heart Association guidelines.  Also our menus provide servings from all of the My Pyramid (www.mypyramid.gov) food groups to assist in providing balanced meals.  Each recipe will indicate the number of servings it provides.  Other menu items are based on normal portion sizes (i.e.: 1/2 c. vegetable or fruit; 1 piece of fresh fruit; 1 c. salad; 2 T. salad dressing; 1 roll or slice of bread; 1/2 c. rice or potatoes; 1 c. milk or soup; 3-4 oz. meat).  You can also refer to the nutritional facts panel on packaged foods which provide the portion size and number of servings per package.  Please visit www.mypyramid.gov to select an individualized meal plan that meets your daily needs.

Meijer is now using NuVal!  The NuVal system is an easy-to-use, science based food nutrition scoring system that helps you to quickly see the nutritional value of foods you're buying.  It provides one simple score, from 1 to 100.  The higher nutritional value, the higher the NuVal score.  For more information go to www.nuval.com for more scores and category ranges.

Look for NuVal scores in this week's mealbox menus!

Sunday
Grilled Ribeye (Season 1 lb. Choice Boneless Ribeye lightly with salt and pepper and grill until internal temperature reaches 130-135 degrees F for medium rare or to desired doneness.)

Serve with:
Homegrown Bi-Color Sweet Corn- NuVal score 91
California Peaches

  • 452 calories
  • 30 g carbohydrate
  • 24 g fat
  • 5 g fiber

Meatless Monday
Provencal Summer Vegetable Sandwich (See recipe section)

Serve with:
Crusty Whole Grain Bread
Michigan Blueberries- NuVal score 100
Meijer Fat Free Milk- NuVal score 91

  • 495 calories
  • 70 g carbohydrate
  • 12 g fat
  • 10 g fiber

Tuesday
Grilled Burger on Whole Grain Bun (Mix 1 lb. of Certified Angus Beef Ground Chuck with one small onion chopped, 1/4 cup oatmeal, 1/4 cup Meijer plain breadcrumbs, 1 egg white, and salt and pepper. Form into 4- patties. Grill for 2-3 minutes each side until cooked. Top burgers with Homegrown Roma Tomato slices. Serve on Aunt Millie's Deluxe Buns.)

Serve with:
Aunt Millie's Healthy Goodness Deluxe Buns
Baked Homegrown White Potatoes (Cut 1 lb. of Homegrown white potatoes into thin sliced fries.  Slightly coat sliced potatoes with 1 T. Meijer Extra Virgin Olive Oil and toss with 1/4 t. salt, 1/4 t. pepper, and 1 t. garlic.  Spread sliced potatoes on baking sheet and bake at 375 degrees F for 30 minutes.)
Washington Sweet Cherries- NuVal score 96

  • 596 calories
  • 45 g carbohydrate
  • 25 g fat
  • 6 g fiber

Wednesday
Herbed Pepper Rub Pork Chop (See Recipe Section)

Serve with:
Meijer Baked Beans
Green Giant Mixed Vegetables Steamers
California Nectarines- NuVal score 93
Meijer Low-fat Cottage Cheese

  • 436 calories
  • 51 g carbohydrate
  • 10 g fat
  • 7 g fiber

Thursday
Grilled Split Chicken Breasts

Serve with:
Meijer Noodles
Homegrown Green Beans- NuVal score 100
French Bread
Washington Apricots- NuVal score 100
Edy's Ice Cream

  • 439 calories
  • 65 g carbohydrate
  • 20 g fat
  • 6 g fiber

Friday
Grilled Lake Trout Fillets (Place 1 lb. Trout fillets on tin foil and rub with Meijer Extra Virgin Oil.  Squeeze a half of lemon over fillets and top with fresh chopped parsley and basil.  Season with salt and pepper. Grill fillets for 5-7 minutes on medium heat or until fish flakes.) 

Serve with:
Dole Spring Mix Salad with Walnuts & Ocean Spray Dried Cranberries
Meijer Light Salad Dressing

  • 525 calories
  • 43 g carbohydrate
  • 19 g fat
  • 6 g fiber

Saturday
Grilled Chicago Style Brats

Serve with:
Meijer Wheat Hot Dog Buns
Chopped Onion
Mustard
Grilled Sliced Homegrown Green Peppers
Homegrown Chopped Roma Tomatoes - NuVal score 93

  • 500 calories
  • 40 g carbohydrate
  • 25 g fat
  • 4 g fiber

SHOPPING LIST

Grocery

  • Meijer Extra Virgin Olive Oil
  • Oatmeal
  • Meijer Plain Bread Crumbs
  • Meijer Baked Beans
  • Meijer Noodles
  • Meijer Light Salad Dressing
  • Meijer Mustard

Dairy

  • Meijer Fat Free Milk
  • Meijer Eggs
  • Buitoni Shredded Parmesan Cheese
  • Meijer Lowfat Cottage Cheese
  • Meijer Grated Parmesan Cheese

Deli/Bakery

  • Whole Grain Bread
  • Aunt Millie's Healthy Goodness Deluxe Buns
  • French Bread
  • Meijer Wheat Hot Dog Buns

Frozen

  • Green Giant Mixed Vegetable Steamers
  • Edy's Ice Cream

Meat

  • 1 lb. Certified Angus Beef Ground Chuck
  • Family Pack Boneless Pork Chop
  • Family Pack Fresh Split Chicken Breast
  • Family Pack Choice Boneless Ribeye
  • 1 lb. Fresh Canadian Lake Trout Fillets
  • Hillshire Smoked Brats

Produce

  • Homegrown Bi-Color Sweet Corn
  • Homegrown Zucchini
  • Homegrown Roma Tomatoes
  • Homegrown Eggplant
  • Homegrown Green Beans
  • Homegrown Green Peppers
  • Leeks
  • Fresh Marjoram
  • California Peaches
  • California Nectarines
  • Michigan Blueberries
  • Onion
  • 1 lb. Homegrown White Potatoes
  • Washington Sweet Cherries
  • Washington Apricots
  • Parsley
  • Basil
  • Dole Spring Mix Salad
  • Walnuts
  • Ocean Spray Dried Cranberries

Pantry Items:

  • Garlic
  • Dried Basil
  • Dried Rosemary
  • Dried Thyme
  • Garlic Powder

Recipes
Provencal Summer Vegetable Sandwich - Serves 6

4 T. Meijer extra virgin olive oil, divided
2 cups thinly sliced leeks, rinsed and well drained
5 cloves garlic, thinly sliced
1/2 t. salt, divided
3 large Homegrown Roma tomatoes (about 1 1/2 lbs.) sliced 1/4 inch thick
1 small Homegrown zucchini, sliced diagonally 1/4 inch thick
1 small Homegrown eggplant, sliced 1/4 inch thick
1/3 cup shredded Parmesan cheese
1 T. chopped fresh marjoram or 1 t. dried
1 loaf of crusty whole grain bread

Preheat oven to 425 degrees.  Heat 2 T. oil in a large skillet over medium heat. 
Add leeks, garlic, 1/4 t. each salt and pepper and cook, stirring, until soft and beginning to brown, about 6 minutes.  Transfer the mixture to a shallow 2 quart baking dish.  Layer tomatoes, zucchini and eggplant slices in alternating single pattern over the leek mixture(they will overlap quite a bit).  If you have extra vegetable slices, save them for another use.  Sprinkle the vegetables with the remaining 1/4 t. each salt and pepper and drizzle with the remaining 2 T. oil.  Bake the vegetables for 1 1/4 hours.  Sprinkle cheese and marjoram over the top. 
Continue baking until the edges are browned and the vegetables are very tender, about 15 minutes more.  Let cool for about 5 minutes before serving. Serve on crusty whole grain bread.

Source from: www.eatingwell.com

Calories: 345
Total fat: 12 g
Cholesterol: 9mg
Sodium: 323 mg
Carbohydrate: 43 g
Protein: 11 g
Fiber: 6 g

Herbed Pepper Rub Pork Chop- Serves 4

4 Boneless Pork Chops

Herbed Pepper Rub:

2 T. black pepper, cracked
2 T. Meijer Parmesan cheese, grated
2 t. dried basil
2 t. dried rosemary
2 t. dried thyme
1/4 t. garlic powder
1/4 t. salt

Pat pork chops dry with paper towel.  Mix all rub ingredients in a bowl and rub onto both sides of pork chops.  Grill pork chops on medium-high heat until done or until internal temperature reaches 160 degrees F. 

Recipe adapted from www.theotherwhitemeat.com

Calories: 131
Total fat: 5 g
Cholesterol: 57 mg
Sodium: 97 mg
Carbohydrate: 1 g
Protein: 22 g
Fiber: 1 g

Please consult your physician or healthcare provider with any health-related concerns, including changing your diet or starting an exercise routine.  Information found at Meijer.com should never replace your doctor's advice or care.

 

 

 

 

 

]]>http://www.meijermealbox.com/week-of-july-25-2010Week of July 18, 2010http://www.meijermealbox.com/week-of-july-18-2010Wed, 14 Jul 2010 23:25:56 GMTMeijer DietitianNOTE ON PORTION SIZES and NUTRITIONAL CONTENT OF MEALS
The nutritional information given after each menu is approximate and is based on one serving of each of the menu items listed (excluding any suggested wine).  Our goal is to develop menus and recipes that meet the National Cholesterol Education Program Adult Treatment Panel III and American Heart Association guidelines.  Also our menus provide servings from all of the My Pyramid (www.mypyramid.gov) food groups to assist in providing balanced meals.  Each recipe will indicate the number of servings it provides.  Other menu items are based on normal portion sizes (i.e.: 1/2 c. vegetable or fruit; 1 piece of fresh fruit; 1 c. salad; 2 T. salad dressing; 1 roll or slice of bread; 1/2 c. rice or potatoes; 1 c. milk or soup; 3-4 oz. meat).  You can also refer to the nutritional facts panel on packaged foods which provide the portion size and number of servings per package.  Please visit www.mypyramid.gov to select an individualized meal plan that meets your daily needs.

Meijer is now using NuVal!  The NuVal system is an easy-to-use, science based food nutrition scoring system that helps you to quickly see the nutritional value of foods you're buying.  It provides one simple score, from 1 to 100.  The higher nutritional value, the higher the NuVal score.  For more information go to www.nuval.com for more scores and category ranges.

Look for NuVal scores in this week's mealbox menus!

Sunday
Quick Taco Salad (See recipe section)

Serve with:
California Plums - NuVal score 99

  • 550 calories
  • 41g carbohydrate
  • 25g fat
  • 7g fiber

Meatless Monday
Cabbage Chowder Soup (See recipe section)

Serve with:
Italian Bread
Washington Apricots- NuVal score 100

  • 414 calories
  • 41g carbohydrate
  • 10g fat
  • 3g fiber

Tuesday
Stuffed Zucchini (See recipe section)

Serve with:
Fresh Grapes -NuVal score 91
Meijer Fat Free Milk - NuVal score 91

  • 449 calories
  • 33g carbohydrate
  • 18g fat
  • 2g fiber

Wednesday
Broiled Chuck Steak

Serve with:
Grilled Homegrown Bi-Color Sweet Corn -NuVal score 91
Homegrown Sliced Cucumbers with Yoplait Fat Free Plain Yogurt
Fruit Frenzy

  • 480 calories
  • 47g carbohydrate
  • 17g fat
  • 7 g fiber

Thursday
John Morrell Beef Franks

Serve with:
Aunt Millie's Whole Grain Hot Dog Bun
Earthbound Farm Organic Salad
Marzetti Salad Dressing
Angel Food Cake topped with Sliced Strawberries

  • 408 calories
  • 53g carbohydrate
  • 18g fat
  • 4g fiber

Friday
Grilled Shrimp (Mix 1lb. raw shrimp, peeled and deveined, 2 cloves garlic, minced and 2 T. minced fresh thyme in a medium bowl; cover and refrigerate for 20 minutes.  Coat a grill pan with cooking spray and heat over medium high heat or preheat the grill to medium-high and oil the grill rack. Cook the shrimp until pink and firm, about 2 minutes per side.)

Serve with:
Uncle Ben's Ready Long Grain & Wild Rice
Birdseye Steamfresh Broccoli Florets
Homegrown Honeyrock Melon Chunks - NuVal score 93
Dean's Ice Cream

  • 413 calories
  • 61g carbohydrate
  • 16g fat
  • 7g fiber

Saturday
Grilled Eye of Round Beef (Place 2 Certified Angus Beef Eye of Round steaks on grill, uncovered, 19-23 minutes for medium rare (145 degrees) doneness, turning occasionally.  Carve steaks into thin slices.  Season with salt and pepper.)

Serve with:
Bush's Baked Beans
Corn & Radish Salad (Steam or grill Homegrown Bi-color corn until barely tender.  Cool, then cut kernels from cobs.  In a large bowl, mix corn and 5-8 Homegrown thinly sliced radishes, 1 t. grated fresh ginger, 2 T. chopped fresh cilantro, 3 green onions, thinly sliced, 3 T. fresh lime juice, 1 T. Meijer olive oil and 1/2 t. salt; toss gently.)
Fresh Blueberries - NuVal score 100

  • 478 calories
  • 68g carbohydrate
  • 8g fat
  • 10g fiber

SHOPPING LIST

Grocery

  • Meijer Olive Oil
  • Bush's Baked Beans
  • Taco Bell Home Original Taco Seasoning Mix
  • Kraft Light Ranch Dressing
  • Uncle Ben's Ready Long Grain & Wild Rice
  • Tortilla Chips
  • Campbell's Cream of Celery Soup

Dairy

  • Meijer Fat Free Milk
  • Yoplait Fat Free Plain Yogurt
  • Kraft 2% Shredded Cheddar Cheese
  • Smart Balance Margarine
  • Kraft Natural Shredded Mexican Four Cheese

Deli/Bakery

  • Italian Bread
  • Aunt Millie's Whole Grain Hot Dog Bun
  • Angel Food Cake

Frozen

  • Birds Eye Steamfresh Broccoli Florets
  • Dean's Ice Cream
  • MorningStar Farms Veggie Sausage Crumbles

Meat

  • Choice Chuck Steak
  • Certified Angus Beef Eye of Round
  • John Morrell Beef Franks
  • 1 lb. Meijer Shrimp
  • 1 lb. Ground Chuck Beef
  • 3/4 lb. 90% Lean Ground Beef

Produce

  • Homegrown Honeyrock Melon Chunks
  • California Plums
  • Grapes
  • Washington Apricots
  • Homegrown Bi-Color Sweet Corn
  • Homegrown Cucumbers
  • Fruit Frenzy
  • Earthbound Organic Salad
  • Marzetti's Salad Dressing
  • Strawberries
  • Blueberries
  • Fresh Thyme
  • Gingerroot
  • Cilantro
  • Green Onions
  • Homegrown Radishes
  • Limes
  • Onion
  • Romaine Lettuce
  • Tomatoes
  • Carrots
  • Homegrown Cabbage
  • Homegrown Zucchini
  • Mushrooms
  • Red Bell Pepper
  • Green Bell Pepper

Pantry Items:

  • Garlic
  • Caraway Seeds

Recipes

Quick Taco Salad - Serves 4

1 lb. ground chuck beef
1 onion, chopped
1 pkt. (1 1/4 oz.) Taco Bell home original taco seasoning mix
1/4 cup water
10 cups torn romaine lettuce (about 1 large head)
2 tomatoes, chopped
1 cup Kraft 2% milk shredded cheddar cheese
2 cups tortilla chips, coarsely crushed
1/4 cup Kraft light ranch dressing

Brown meat with onions in large nonstick skillet on medium-high heat; drain.  Add seasoning mix and water; mix well.  Bring to boil.  Simmer on medium-low heat 3 minutes.  Divide lettuce among 4 plates.  Top evenly with meat mixture, tomatoes, cheese and crushed chips.  Drizzle with dressing.

Recipe adapted from www.kraftfoods.com

Calories: 490
Total fat: 25 g
Cholesterol: 100 mg
Sodium: 1040 mg
Carbohydrate: 26 g
Dietary Fiber: 5 g
Protein: 32 g

Cabbage Chowder Soup - Serves 6-8

2 cups diagonally sliced carrots
2 tbsp. margarine
1/4 tsp. caraway seeds
2 cans (10 3/4 oz each) Campbell's condensed cream of celery soup,undiluted
1 1/3 cup water
3 cups shredded Homegrown cabbage
12 oz. MorningStar Farms Veggie Sausage Crumbles

In a large kettle, combine the carrots, margarine and caraway seeds; cook over low heat until the carrots are just crisp-tender, about 5 minutes.  Add soup, water, milk, cabbage and sausage crumbles.  Bring to boil; reduce heat and cook until cabbage is tender, about 15 minutes.

Recipe adapted from www.tasteofhome.com

Calories: 282
Total fat: 10 g
Cholesterol: 54 mg
Sodium: 988 mg
Carbohydrate: 11 g
Fiber: 2 g
Protein: 11 g

Stuffed Zucchini - Serves 4

2 medium Homegrown zucchini (about 8-inches)
3/4 lb. 90% Meijer lean ground beef
1 small onion, chopped
1/2 cup large fresh mushrooms, quartered
1/2 cup red bell pepper, chopped
1/2 cup green bell pepper, chopped
1 cup Kraft Natural shredded Mexican four cheese, divided
salt and pepper to taste

Cut zucchini in half lengthwise; scoop out pulp, leaving a 1/2 inch shell.  Finely chop pulp.  In a skillet, cook beef, zucchini pulp, onion, mushrooms and peppers over medium heat until meat is no longer pink; drain.  Remove from the heat.  Add 1/2 cup cheese, salt and pepper; mix well.  Spoon into the zucchini shells.  Place in greased 11x8 inch baking dish.  Sprinkle with remaining cheese.  Bake uncovered at 350 degrees for 25-30 minutes or until zucchini is tender.

Recipe adapted from www.tasteofhome.com

Calories: 309
Total fat: 18g
Cholesterol: 90 mg
Sodium: 563 mg
Carbohydrate: 6g
Fiber: 1g
Protein: 30 g

 

Please consult your physician or healthcare provider with any health-related concerns, including changing your diet or starting an exercise routine.  Information found at Meijer.com should never replace your doctor's advice or care.

 

 

 

 

 

 

 

 

 

 

 

]]>http://www.meijermealbox.com/week-of-july-18-2010Week of July 11, 2010http://www.meijermealbox.com/week-of-july-11-2010Sat, 03 Jul 2010 19:22:00 GMTMeijer DietitianNOTE ON PORTION SIZES and NUTRITIONAL CONTENT OF MEALS
The nutritional information given after each menu is approximate and is based on one serving of each of the menu items listed (excluding any suggested wine). Our goal is to develop menus and recipes that meet the National Cholesterol Education Program Adult Treatment Panel III and American Heart Association guidelines. Also our menus provide servings from all of the My Pyramid (www.mypyramid.gov) food groups to assist in providing balanced meals. Each recipe will indicate the number of servings it provides. Other menu items are based on normal portion sizes (i.e.: 1/2 c. vegetable or fruit; 1 piece of fresh fruit; 1 c. salad; 2 T. salad dressing; 1 roll or slice of bread; 1/2 c. rice or potatoes; 1 c. milk or soup; 3-4 oz. meat). You can also refer to the nutritional facts panel on packaged foods which provide the portion size and number of servings per package. Please visit www.mypyramid.gov to select an individualized meal plan that meets your daily needs.

Meijer is now using NuVal! The NuVal system is an easy-to-use, science based food nutrition scoring system that helps you to quickly see the nutritional value of foods you're buying. It provides one simple score, from 1 to 100. The higher nutritional value, the higher the NuVal score. For more information go to www.nuval.com for more scores and category ranges.

Look for NuVal scores in this week's mealbox menus!

Sunday
Ham & Cheese Stuffed Chicken (See recipe section)

Serve with:
Kraft Pasta Salad
Homegrown Green Beans- NuVal score 100
Meijer Fat Free Milk - NuVal score 91
Peaches- NuVal score 93

  • 521 calories
  • 57 g carbohydrate
  • 12 g fat
  • 4 g fiber

Meatless Monday
Freschetta Pizza

Serve with:
Dole Salad
Meijer Light Salad Dressing (your choice)
Nectarines - NuVal score 93

  • 463 calories
  • 45 g carbohydrate
  • 22 g fat
  • 5 g fiber

Tuesday
One Pan Taco Beef and Noodle Skillet (See recipe section)

Serve with:
Green Giant Baby Sweet Peas
Plums- NuVal score 99

  • 568 calories
  • 68 g carbohydrate
  • 17 g fat
  • 12 g fiber

Wednesday
Pork Spareribs (NuVal score 24) with Kraft BBQ Sauce

Serve with:
Ore-Ida Potatoes
Tangy Coleslaw (In a large bowl, combine 1 small head homegrown cabbage, shredded and 3 medium carrots, shredded. In a small bowl, combine 1 c. low fat mayonnaise, 1/3 c. sugar and 1/4 c. Meijer cider vinegar. Pour over cabbage mixture and toss to coat. Serve with a slotted spoon.)
Apricots - NuVal score 100

  • 599 calories
  • 41 g carbohydrate
  • 28 g fat
  • 7 g fiber

Thursday- Breakfast for Dinner!
Banana Raisin French Toast (See recipe section)

Serve with:
Johnsonville Breakfast Links
Laughing Cow Cheese Wedges
Fresh Strawberries- NuVal score 100

  • 593 calories
  • 76 g carbohydrate
  • 20 g fat
  • 6 g fiber

Friday
Grilled Fish Tacos with Mexican Chile Rub (In a small bowl, combine 2 t. cumin, 1 t. freshly ground black pepper, 2 t, salt, 2 t. onion powder, 2 t. garlic powder, 4 t. chili powder, 2 T. lime juice and 3 T. olive oil. Rub the paste all over 1 lb. Tilapia fillets, and let sit 30 to 60 minutes in the refrigerator. Preheat grill to medium. Oil the grill rack to avoid sticking. Place fish on grill rack. Grill for 5 minutes or until fish is flaky and white.  Place fish fillets in warm corn tortillas and top with cabbage and salsa.)

Serve with:
Warm Corn Tortillas
Shredded Homegrown Cabbage - NuVal score 96
Meijer Salsa
Dannon Yogurt Cup
Cantaloupe Chunks - NuVal score 93

  • 510 calories
  • 77 g carbohydrate
  • 6 g fat
  • 3 g fiber

Saturday
Broiled T-Bone Steak with Star Anise & Rosemary Rub- NuVal score 27 (In a small bowl, combine 2 t. kosher salt, 1 t. freshly ground black pepper, 1 t. ground star anise, 2 t. minced garlic and 1 T. fresh chopped rosemary. To use brush steaks with olive oil and sprinkle rub generously all over the steaks. Wrap and marinate for 2 hours in the refrigerator or overnight.  Discard leftover marinade.  Place steak in broiler and cook for about 7 minutes on each side for a medium cooked steak.  Remove steak to a plate, and allow to sit 5 minutes before serving.)

Serve with:
Homemade Mashed Potatoes
Homegrown Sliced Cucumbers - NuVal score 93
Meijer Light Salad Dressing (your choice)
Breyer's Ice Cream topped with Blueberries

  • 538 calories
  • 50 g carbohydrate
  • 23 g fat
  • 8 g fiber

SHOPPING LIST

Grocery

  • Kraft Pasta Salad
  • Kraft BBQ Sauce
  • Kraft Lowfat Mayonnaise
  • Kraft Salad Dressing
  • Meijer Cider Vinegar
  • Meijer Extra Virgin Olive Oil
  • El Milagro Corn Tortillas (in ethnic aisle)
  • Meijer Salsa
  • Meijer Dijon Mustard
  • Meijer Plain Breadcrumbs
  • Taco Bell Home Original Taco Seasoning Mix
  • Kraft Macaroni & Cheese Dinner
  • Tortilla Chips
  • Maple Syrup or Meijer Honey

Dairy

  • Meijer Fat Free Milk
  • Laughing Cow Cheese Wedges
  • Dannon Yogurt
  • Kraft Grated Swiss Cheese
  • Meijer Eggs
  • Breakstone's Light Sour Cream
  • Meijer Nonfat plain yogurt
  • Margarine

Deli/Bakery

  • Cinnamon Raisin Bread

Frozen

  • Freschetta Pizza
  • Green Giant Baby Sweet Peas
  • Breyer's Ice Cream
  • Meijer Orange-Juice Concentrate

Meat

  • Meijer Frozen Boneless Skinless Chicken Breast
  • Certified Angus Beef Ground Round
  • Family Pack Choice T-Bone Steak
  • Pork Spareribs
  • Johnsonville Breakfast Links
  • Ham

Produce

  • Homegrown Green Beans
  • Peaches
  • Dole Salad
  • Nectarines
  • Plums
  • Homegrown Cabbage
  • Carrots
  • Apricots
  • Strawberries
  • Limes
  • Cantaloupe
  • Rosemary
  • Homegrown Cucumbers
  • Blueberries
  • Tomato
  • Homegrown Green Leaf Lettuce
  • Banana

Pantry Items:

  • Cumin
  • Onion Powder
  • Garlic Powder
  • Chili Powder
  • Star Anise
  • Garlic

Recipes

Ham & Cheese Stuffed Chicken Breasts - Makes 4 Servings

1/4 c. Kraft grated Swiss, Monterey Jack or part-skim mozzarella cheese
2 T. chopped ham
2 t. Mejer Dijon mustard
freshly ground pepper, to taste
4 Meijer boneless, skinless chicken breast halves (1 1/4 lb. total)
1 egg white
1/2 c. Meijer plain dry breadcrumbs
2 t. Meijer extra-virgin olive oil

Preheat oven to 400 degrees. Use a baking sheet with sides and lightly coat it with cooking spray. Mix cheese, ham, mustard and pepper in a small bowl. Cut a horizontal slit along the thin, long edge of a chicken breast half, nearly through to the opposite side. Open up the breast and place one fourth of the filling in the center. Close the breast over the filling, pressing the edges firmly together to seal. Repeat with the remaining chicken breasts and filling. Lightly beat egg white with a fork in a medium bowl. Place breadcrumbs in a shallow glass dish. Hold each chicken breast half together and dip in egg white, then dredge in breadcrumbs. (Discard leftovers.) Heat oil in a large nonstick skillet over medium-high heat. Add chicken breasts; cook until browned on one side, about 2 minutes. Place the chicken, browned-side up, on the prepared baking sheet. Bake until the chicken is no longer pink in the center or until an instant-read thermometer registers 170 degrees, about 20 minutes.

Recipe adapted from www.eatingwell.com

Calories: 236
Total fat: 7 g
Cholesterol: 74 mg
Sodium: 287 mg
Carbohydrate: 10 g
Protein: 31 g
Fiber: 1 g

One Pan Taco Beef & Noodle Skillet - Makes 4 Servings

1 lb. Certified Angus Beef ground round beef
1 pkg. (1 1/4 oz) Taco Bell Home original taco seasoning mix
2 c. water
1 pkg. (7 1/4 oz) Kraft Macaroni & Cheese Dinner
1/3 c. Breakstone's light sour cream
1 large tomato, chopped
1 c. shredded lettuce
1 c. baked tortilla chips, broken up

Brown meat in large nonstick skillet on medium-high heat; drain. Add seasoning mix, water and Macaroni; mix lightly. Bring to boil; cover. Simmer on medium-low heat 7 minutes or until noodles are tender and liquid is almost completely absorbed. Stir in sour cream and cheese sauce mix until well blended. Top with tomatoes, lettuce and tortilla chips.

Recipe adapted from www.kraftfoods.com

Calories: 480
Total fat: 17 g
Cholesterol: 90 mg
Sodium: 1110 mg
Carbohydrate: 48 g
Protein: 32 g
Fiber: 3 g


Banana-Raisin French Toast - Makes 4 Servings

2 ripe bananas, peeled
1 T. + 1 t. Meijer frozen orange-juice concentrate
8 slices cinnamon-raisin bread
4 large egg whites
1/4 c. Meijer fat free milk
1/4 c. Meijer nonfat or low fat plain yogurt
1 1/2 T. maple syrup or honey
1 t. margarine, divided

Mash banana coarsely with a fork in a small, shallow bowl. Stir in orange juice concentrate. Spread the banana mixture over 2 slices of bread and top with the remaining 2 slices of bread, forming 2 sandwiches. Whisk together egg white and milk in a shallow dish; add the sandwiches and soak for about 20 seconds. Turn the sandwiches over and soak for 20 seconds longer. Transfer the sandwiches to a plate. Stir together yogurt and maple syrup (or honey) in a small bowl. Set aside. Melt 1/2 t. margarine in a nonstick skillet over low heat. Tilt the pan to swirl the margarine around the skillet. Place the sandwiches in the pan using a metal spatula and cook until the underside is browned, 5 to 7 minutes. Lift the sandwiches and add the remaining 1/2 t. margarine. Turn over and cook until browned, 5 to 7 minutes longer.

Recipe adapted from www.eatingwell.com

Calories: 318
Total fat: 5 g
Cholesterol: 6 mg
Sodium: 300 mg
Carbohydrate: 58 g
Protein: 13 g
Fiber: 4 g


Please consult your physician or healthcare provider with any health-related concerns, including changing your diet or starting an exercise routine. Information found at Meijer.com should never replace your doctor's advice or care.



]]>http://www.meijermealbox.com/week-of-july-11-2010Week of July 4, 2010http://www.meijermealbox.com/week-of-july-4-2010Mon, 28 Jun 2010 19:33:46 GMTMeijer DietitianNOTE ON PORTION SIZES and NUTRITIONAL CONTENT OF MEALS
The nutritional information given after each menu is approximate and is based on one serving of each of the menu items listed (excluding any suggested wine). Our goal is to develop menus and recipes that meet the National Cholesterol Education Program Adult Treatment Panel III and American Heart Association guidelines. Also our menus provide servings from all of the My Pyramid (www.mypyramid.gov) food groups to assist in providing balanced meals. Each recipe will indicate the number of servings it provides. Other menu items are based on normal portion sizes (i.e.: 1/2 c. vegetable or fruit; 1 piece of fresh fruit; 1 c. salad; 2 T. salad dressing; 1 roll or slice of bread; 1/2 c. rice or potatoes; 1 c. milk or soup; 3-4 oz. meat). You can also refer to the nutritional facts panel on packaged foods which provide the portion size and number of servings per package. Please visit www.mypyramid.gov to select an individualized meal plan that meets your daily needs.

Meijer is now using NuVal! The NuVal system is an easy-to-use, science based food nutrition scoring system that helps you to quickly see the nutritional value of foods you're buying. It provides one simple score, from 1 to 100. The higher nutritional value, the higher the NuVal score. For more information go to www.nuval.com for more scores and category ranges.

Look for NuVal scores in this week's mealbox menus!

Sunday- 4th of July Celebration!
Teriyaki Burgers (In a large skillet, saute 2 medium onions, sliced in 1/2 c. Kikkoman less sodium teriyaki sauce until tender. Shape 1 lb. lean ground beef into four patties; cook for 4 to 6 minutes on each side or until a meat thermometer reads 160 degrees and juices run clear. Top each burger with part-skim mozzarella cheese and onions. Serve on Meijer wheat hamburger buns.)

Serve with:
Radish Salad (Combine 4 c. Homegrown sliced radishes, 1/2 c. thinly sliced onion and 1 c. diced fresh tomato. Whisk together 1 1/4 t. salt, 1/8 t. pepper and 1 t. finely chopped basil, 2 T. lemon juice and 2 T. Meijer vegetable oil. Toss with salad.)
Jell-O Easy Patriotic Pie (See recipe section)

  • 556 calories
  • 52 g carbohydrate
  • 20 g fat
  • 3 g fiber

Meatless Monday
Roasted Vegetable Pizza (See recipe section)

Serve with:
Meijer Fat Free Milk- NuVal score 91
Red Grapes -NuVal score 91

  • 450 calories
  • 70 g carbohydrate
  • 11 g fat
  • 11 g fiber

Tuesday
Mustard Drumsticks (Preheat oven to 400 degrees. Mix juice of 1/2 lemon, 2 sprigs of fresh thyme plus 2 t. chopped leaves, 1/3 c. Meijer honey mustard and 2 T. worcestershire sauce in a large bowl. Season 1 c. all purpose flour with salt and pepper in another bowl. Heat a large skillet over medium-high heat. Season 8 drumsticks with salt and pepper. Dip in the mustard mixture, then dredge in the seasoned flour. Melt 5 T. margarine in the skillet and fry the drumsticks, turning, until golden on all sides, about 6 minutes. Transfer the skillet to the oven; bake until the chicken is gold and thermometer inserted into center reads 155 degrees about 15 minutes.) 

Serve with:
Ancient Harvest Organic Quinoa
Grilled Homegrown Zucchini
Meijer Cottage Cheese
Plums

  • 573 calories
  • 52 g carbohydrate
  • 26 g fat
  • 8 g fiber

Wednesday
Southwest Marinated Pork Tenderloin (See recipe section)

Serve with:
Homemade Mashed Potatoes
Warm Spinach & Bacon Salad (Microwave 1/3 c. Kraft light red wine vinaigrette dressing in microwaveable bowl on high 30 to 50 seconds or until hot. Pour over 6 c. torn spinach leaves, 1 c. sliced mushrooms and 1/4 c. thin red onion rings in large bowl; toss to coat. Top with 2 T. Meijer cooked bacon pieces.)
Apricots

  • 515 calories
  • 38 g carbohydrate
  • 24 g fat
  • 7 g fiber

Thursday
Barilla Whole Grain Medium Shells with Italian Sausage (See recipe section)

Serve with:
Dole Salad - NuVal score 100
Meijer Light Salad Dressing (your choice)
French Bread
Fresh Cherries- NuVal score 96

  • 579 calories
  • 88 g carbohydrate
  • 18 g fat
  • 11 g fiber

Friday
Grilled Salmon (Oil the grill rack. Season 1 lb. salmon, cut into 4 portions.  Season both sides of salmon with salt and pepper. Grill the salmon until cooked through 4 to 5 minutes per side.)

Serve with:
Hodgson Mill Whole Wheat Couscous
Homegrown Cucumber & Tomato Salad with Meijer Plain Nonfat Yogurt
Fruit Frenzy

  • 462 calories
  • 47 g carbohydrate
  • 15 g fat
  • 7 g fiber

Saturday
Grilled Lime-Cilantro Beef Chuck Steaks (Combine 3 T. fresh lime juice, 3 T. water, 1 small jalapeno pepper, minced, 1 T. chopped fresh cilantro, 1 large garlic clove, minced and 1/4 t. ground cumin in small bowl. Place 4 Certified Angus Beef Chuck Steaks and marinade in a resealable bag; turn to coat. Close bag securely and marinate in refrigerator for 1 to 2 hours, turning occasionally. Remove steaks; discard marinade. Place steaks on grill. Grill uncovered 16 to 20 minutes for medium rare 145 degrees to medium 160 degrees doneness, turning occasionally. Season with salt and pepper.)

Serve with:
Grilled Corn on the Cob- NuVal score 91
Meijer Ice Cream topped with Pureed Blueberries

  • 626 calories
  • 46 g carbohydrate
  • 27 g fat
  • 6 g fiber

SHOPPING LIST

Grocery

  • Kikkoman Less Sodium Teriyaki Sauce (in ethnic aisle)
  • Meijer Vegetable Oil
  • 1 pkg. Jell-O Berry Blue Flavor Gelatin
  • Honey Maid Graham Pie Crust (6 oz.)
  • 1 pkg. Jell-O Strawberry Flavor Gelatin
  • Meijer Honey Mustard
  • Meijer Worcestershire Sauce
  • Meijer All Purpose Flour
  • Ancient Harvest Organic Quinoa
  • Kraft Light Red Wine Vinaigrette
  • Meijer Light Dressing
  • Embasa Chipotle Chile in Adobo Sauce
  • Pompeian Extra Virgin Olive Oil
  • Reese Artichoke Quartered Hearts
  • Balsamic Vinegar
  • Meijer Whole Wheat Pizza Crust
  • 1 Box Barilla Whole Grain Medium Shells

Dairy

  • Part-Skim Mozzarella Cheese Slices
  • Meijer Fat Free Milk
  • Smart Balance Margarine
  • Meijer Plain Nonfat Yogurt
  • Meijer Orange Juice
  • Meijer Low Fat Ricotta Cheese
  • Kraft Shredded Parmesan Cheese
  • Meijer Grated Parmesan Cheese

Deli/Bakery

  • Meijer Wheat Hamburger Buns
  • French Bread

Frozen

  • Cool Whip Whipped Topping
  • Meijer Ice Cream

Meat

  • 1 lb. Lean Ground Beef
  • Meijer Fresh Drumsticks
  • Meijer Bacon
  • 1 lb. Fresh Sockeye Salmon Fillets
  • Certified Angus Beef Chuck Steaks
  • 1 1/2 - 2 lbs. Pork Tenderloin
  • Meijer Italian Sausage

Produce

  • Onion
  • Homegrown Radishes
  • Plum Tomato
  • Eggplant
  • Basil
  • Lemons
  • Red Grapes
  • Thyme
  • Plums
  • White Potatoes
  • Spinach
  • Mushrooms
  • Red Onion
  • Apricots
  • Dole Salad
  • Cherries
  • Homegrown Cucumber
  • Fruit Frenzy
  • Limes
  • Jalapeno Pepper
  • Cilantro
  • Corn on the Cob
  • Blueberries
  • Broccoli Florets
  • Homegrown Yellow Squash
  • Homegrown Zucchini
  • Parsley

Pantry Items:

  • Garlic Cloves
  • Ground Cumin

Recipes

Jell-O Easy Patriotic Pie - Makes 8 Servings

1 1/2 c. boiling water, divided
1 pkg. (4 serving size) Jell-O Berry Blue Flavor Gelatin
1 c. ice cubes, divided
1 Honey Maid graham pie crust (6 oz.)
1 pkg. (4 serving size) Jell-O strawberry flavor gelatin, or any red flavor
1 c. thawed Cool Whip whipped topping

Stir 3/4 c. of the boiling water into dry blue gelatin mix at least 2 minutes until completely dissolved. Add 1/2 c. of the ice cubes; stir until ice is melted. Pour into pie crust; refrigerate 5 to 10 minutes or until gelatin is set but not firm. Meanwhile, stir remaining 3/4 c. boiling water into dry red gelatin mix in separate bowl at least 2 minutes until completely dissolved. Add remaining 1/2 c. ice cubes; stir until ice is melted. Cool 5 minutes or until slightly thickened. Spread whipped topping over blue gelatin layer; cover with red gelatin. Refrigerate 2 hours or until set. Store leftovers in refrigerator. Garnish with fresh blueberries and raspberries just before serving.

Recipe adapted from www.kraftfoods.com

Calories: 220
Total fat: 7 g
Cholesterol: 0 mg
Sodium: 180 mg
Carbohydrate: 35 g
Protein: 2 g
Fiber: 0 g

Southwest Marinated Pork Tenderloin - Makes 6 Servings

2 pork tenderloins, (about 1 1/2 to 2 lbs. total), trimmed of silver skin
vegetable oil, for brushing
3 T. Embasa chipotle chile in adobo sauce, pureed

Marinade
1/3 c. fresh orange juice
1/4 c. Pompeian extra virgin olive oil
2 large cloves garlic, minced
1 t. kosher salt
1 t. freshly ground black pepper

In a medium bowl combine all marinade ingredients. Stir thoroughly to blend. Use immediately or cover and refrigerate up to 1 month. Makes about 1 cup. Place tenderloins in a 1-gallon, resealable plastic bag or shallow baking pan. Coat all sides of pork with marinades. Seal bag or cover pan. Refrigerate and marinate 2 to 4 hours. Turn bag or pork occasionally to coat all sides. Remove from refrigerator 30 minutes prior to grilling. Preheat a gas grill on medium. Brush the grill grate with vegetable oil. Place pork directly over medium fire. Cover grill and cook pork for about 6 minutes. Turn and cover again. Cook another 8 to 10 minutes, or until meat is slightly pink in the center, or an instant-read thermometer registers 160 degrees when inserted into the tenderloin's thickest part. Remove tenderloins, tent with foil and set aside to rest for 5 minutes. Cut the pork into 1-inch thick slices, arrange on a plate and serve immediately.

Recipe adapted from www.theotherwhitemeat.com

Calories: 251
Total fat: 16 g
Cholesterol: 80 mg
Sodium: 1446 mg
Carbohydrate: 3 g
Protein: 25 g
Fiber: 0 g

Roasted Vegetable Pizza - Makes 4 Servings

2 c. broccoli florets
1/2 c. drained, Reese quartered artichoke hearts
1/2 small homegrown yellow squash, thinly sliced
1 medium red bell pepper, seeded and thinly sliced
1 T. balsamic vinegar
1 t. Pompeian olive oil
1 Meijer whole wheat pizza crust
1/2 c. Meijer low fat ricotta cheese
1/4 c. Kraft shredded parmesan

Heat oven to 500 degrees. In a 13x9x2 inch baking pan, combine broccoli, artichokes, squash, bell pepper, balsamic vinegar and 1 t. olive oil; toss to coat vegetables with oil. Season with salt. Bake for 15 minutes, stirring once halfway through baking time. Reduce oven temperature to 450 degrees. Brush remaining olive oil on pizza crust. Place crust on baking pan and bake for 3 to 4 minutes. Spread on hot pizza crust ricotta cheese. Top crust with roasted vegetables, then sprinkle parmesan. Bake for 10 to 12 minutes or until cheese is melted and crust is golden brown.


Calories: 310
Total fat: 11 g
Cholesterol: 15 mg
Sodium: 550 mg
Carbohydrate: 43 g
Protein: 16 g
Fiber: 10 g

Barilla Whole Grain Medium Shells with Italian Sausage - Makes 6 Servings

1/2 onion, chopped
2 T. Pompeian olive oil
1/2 lb. Meijer Italian sausage, crumbled
2 plum tomatoes, sliced
1/2 eggplant, diced
1 box Barilla whole grain medium shells
1 T. fresh parsley, chopped
1/4 c. Meijer parmesan grated cheese
freshly ground black pepper to taste
salt to taste

Saute onions in olive oil in a large skillet until the onions are slightly browned. Add sausage and cook for about 5 minutes or until they are browned well, making sure to crumble the sausage. Add tomatoes and cook for 3 minutes. Add eggplant and continue to cook for 4 minutes. Cook whole grain medium shells according to the package cooking time and drain well. Add to skillet with the vegetable and sausage mixture. Add pepper and salt to taste. Top with grated cheese and parsley. Toss well.

Recipe adapted from www.barillaus.com

Calories: 347
Total fat: 18 g
Cholesterol: 10 mg
Sodium: 186 mg
Carbohydrate: 53 g
Protein: 12 g
Fiber: 9 g

Please consult your physician or healthcare provider with any health-related concerns, including changing your diet or starting an exercise routine. Information found at Meijer.com should never replace your doctor's advice or care.















]]>http://www.meijermealbox.com/week-of-july-4-2010Week of June 27, 2010http://www.meijermealbox.com/week-of-june-27-2010Thu, 17 Jun 2010 17:56:31 GMTMeijer DietitianNOTE ON PORTION SIZES and NUTRITIONAL CONTENT OF MEALS
The nutritional information given after each menu is approximate and is based on one serving of each of the menu items listed (excluding any suggested wine). Our goal is to develop menus and recipes that meet the National Cholesterol Education Program Adult Treatment Panel III and American Heart Association guidelines. Also our menus provide servings from all of the My Pyramid (www.mypyramid.gov) food groups to assist in providing balanced meals. Each recipe will indicate the number of servings it provides. Other menu items are based on normal portion sizes (i.e.: 1/2 c. vegetable or fruit; 1 piece of fresh fruit; 1 c. salad; 2 T. salad dressing; 1 roll or slice of bread; 1/2 c. rice or potatoes; 1 c. milk or soup; 3-4 oz. meat). You can also refer to the nutritional facts panel on packaged foods which provide the portion size and number of servings per package. Please visit www.mypyramid.gov to select an individualized meal plan that meets your daily needs.

Meijer is now using NuVal! The NuVal system is an easy-to-use, science based food nutrition scoring system that helps you to quickly see the nutritional value of foods you're buying. It provides one simple score, from 1 to 100. The higher nutritional value, the higher the NuVal score. For more information go to www.nuval.com for more scores and category ranges.

Look for NuVal scores in this week's mealbox menus!

Sunday
Asian Shrimp Salad (In a large bowl, toss together 1 lb. Meijer cooked large shrimp, 1 1/2 c. coarsely chopped snow peas, 1 (10 oz) bag chopped Romaine and 4 green onions, thinly sliced. Just before serving drizzle salad with Olde Cape Code toasted sesame, soy & ginger vinaigrette and toss gently.)

Serve with:
Campbell's Select Harvest Soup
Italian Bread
Fresh Blackberries

  • 412 calories
  • 63 g carbohydrate
  • 5 g fat
  • 8 g fiber

Meatless Monday
Portabella Mushrooms with Scrambled Eggs, Spinach & Roasted Red Peppers (See recipe section)

Serve with:
Meijer Whole Wheat Tortillas
Meijer Fat Free Milk - NuVal score 91
Fresh Sliced Peaches

  • 443 calories
  • 70 g carbohydrate
  • 7 g fat
  • 8 g fiber

Tuesday
Cabo Beach Burger (See recipe section)

Serve with:
Whole Seedless Watermelon

  • 570 calories
  • 52 g carbohydrate
  • 23 g fat
  • 6 g fiber

Wednesday
Fiesta Macaroni Salad (See recipe section)

Serve with:

Bush's Best Baked Beans
Meijer Steamed Vegetables
Angel Food Cake topped with Strawberries

  • 570 calories
  • 89 g carbohydrate
  • 16 g fat
  • 15 g fiber

Thursday
Broiled Ribeye Steaks with McCormick Rub

Serve with:
Baked Red Potatoes - NuVal score 93
Earthbound Organic Salad with Sliced Campari Tomatoes
Marzetti Salad Dressing
Washington Cherries - NuVal score 96

  • 402 calories
  • 40 g carbohydrate
  • 13 g fat
  • 7 g fiber

Friday
Napa Tuna Salad (Combine 2 cans Bumble Bee Tuna, drained and flaked, 1/2 c. chopped celery, 1/2 c. halved red grapes, lengthwise, 1/2 c. chopped almonds, 1 t. dill weed, 1/8 t. salt, 1/4 t. ground black pepper and 1/4 c. Kraft light mayonnaise. Cut Meijer wheat kaiser rolls lengthwise and fill with tuna mixture and green leaf lettuce.)

Serve with:
Golden Raspberries

  • 539 calories
  • 53 g carbohydrate
  • 20 g fat
  • 7 g fiber

Saturday
Grilled Chicken Breast - NuVal score 31

Serve with:
Grilled Bi-Color Sweet Corn - NuVal score 91
Edy's Ice Cream topped with Grilled Peaches Halves

  • 437 calories
  • 45 g carbohydrate
  • 17 g fat
  • 5 g fiber

SHOPPING LIST

Grocery

  • Olde Cape Code Toasted Sesame, Soy & Ginger Vinaigrette
  • Campbell's Select Harvest Soup
  • Meijer Whole Wheat Tortillas
  • 2 (5 oz.) cans Bumble Bee Tuna
  • Kraft Light Mayonnaise
  • Meijer Olive Oil
  • Roasted Red Peppers
  • Miracle Whip Light Dressing
  • Embasa Canned Chipotle Peppers in Adobo Sauce
  • 2 pkg. (7 1/2 oz. each) Kraft Macaroni & Cheese Dinner
  • Bush's Best Baked Beans

Dairy

  • Meijer Fat Free Milk
  • Meijer Egg Substitute
  • Kraft Deli Fresh 2% Milk Swiss Cheese

Deli/Bakery

  • Italian Bread
  • Meijer Wheat Kaiser Roll
  • Aunt Millie's Hearth 100% Whole Wheat Hamburger Bun

Frozen

  • Meijer Steamed Vegetables
  • Edy's Ice Cream

Meat

  • 1 lb. Meijer Cooked Shrimp
  • Family Pack Ribeye Steaks
  • Meijer Fresh Boneless Skinless Chicken Breast
  • 1lb. Certified Angus Beef Ground Chuck
  • Oscar Mayer Turkey Bacon
  • Oscar Mayer Baked Cooked Ham

Produce

  • Snow Peas
  • Romaine Lettuce
  • Green Onions
  • Blackberries
  • Peaches
  • Whole Seedless Watermelon
  • Angel Food Cake
  • Strawberries
  • Red Potatoes
  • Earthbound Organic Salad
  • Campari Tomatoes
  • Marzetti Salad Dressing
  • Washington Cherries
  • Celery
  • Red Grapes
  • Almonds
  • Dill Weed
  • Green Leaf Lettuce
  • Golden Raspberries
  • Bi-Color Sweet Corn
  • Peaches
  • Portabella Mushrooms
  • Onion
  • Baby Spinach
  • Thyme
  • Avocado
  • Cilantro
  • Red Bell Pepper
  • Limes

Pantry Items:

  • McCormick Rub
  • Garlic

Recipes
Portabella Mushrooms with Scrambled Eggs, Spinach & Roasted Red Peppers - Makes 4 Servings

4 (3 1/2 to 4 inch) portabella mushrooms, steams and gills removed
4 t. olive oil
3/4 c. chopped onion
1 T. minced garlic
1 (10 oz) pkg. baby spinach leaves
1 t. chopped fresh thyme
1 (7.25 oz) jar roasted red peppers, drained, finely chopped
1 c. Meijer egg substitute

Preheat oven to 400 degrees. Arrange mushrooms, rounded side down, in 13x9x2 inch glass baking dish. Sprinkle with salt and pepper. Bake until tender, about 15 minutes. Transfer mushrooms to plate. Reduce oven temperature to 250 degrees. Meanwhile, heat 3 t. oil in large nonstick skillet over medium heat. Add onion and garlic; saute until tender, about 7 minutes. Add spinach; toss until wilted, about 3 minutes. Stir in thyme. Arrange spinach in same baking dish. Top with mushrooms, rounded side down. Fill each mushroom with 2 T. peppers. Place in oven to keep warm. Sprinkle eggs with salt and pepper. Heat 1 t. oil in medium nonstick skillet over medium heat. Pour eggs into skillet; stir until softly set, about 2 minutes. Fill mushrooms with scrambled eggs. Top each with 1 T. peppers. Divide spinach and mushrooms among 4 plates.

Recipe adapted from www.epicurious.com

Calories: 159
Total fat: 7 g
Cholesterol: 0 mg
Sodium: 243 mg
Carbohydrate: 13 g
Protein: 12 g
Fiber: 3 g

Cabo Beach Burger - Makes 4 Servings

1 lb. Certified Angus Beef Ground Chuck
4 slices Oscar Mayer Turkey bacon
4 Kraft deli fresh 2% milk reduced fat Swiss cheese
1/4 c. Miracle Whip light dressing
1 t. finely chopped canned chipotle peppers in adobo sauce
4 Aunt Millie's Hearth 100% Whole Wheat Hamburger Bun, split
1 avocado, cut into 12 slices
1/2 c. coarsely chopped fresh cilantro

Heat grill to medium-high heat. Shape ground beef into 4 patties. Grill, covered, 4 to 6 minutes on each side or until done (160 degrees). Meanwhile, cook bacon as directed on package. Top burgers with cheese; grill 1 minute, or until melted. Mix dressing and peppers; spread onto cut sides of buns. Fill with cheeseburgers, bacon, avocados and cilantro.

Recipe adapted from www.kraftfoods.com

Calories: 510
Total fat: 23 g
Cholesterol: 105 mg
Sodium: 800 mg
Carbohydrate: 37 g
Protein: 36 g
Fiber: 5 g

Fiesta Macaroni Salad - Makes 20 Servings

2 pkg. (7 1/2 oz each) Kraft Macaroni & Cheese dinner
1 c. Kraft light mayonnaise
1 pkg. (6 oz) Oscar Mayer baked cooked ham, chopped
1 large red pepper, chopped
4 green onions, sliced
2 stalks celery, chopped
2 canned chipotle peppers in adobo sauce, chopped
Juice from 2 large limes

Prepare dinners as directed on package; cool slightly. Add remaining ingredients; mix lightly.

Recipe adapted from www.kraftfoods.com

Calories: 170
Total fat: 10 g
Cholesterol: 15 mg
Sodium: 340 mg
Carbohydrate: 16 g
Protein:5 g
Fiber: 1 g


Please consult your physician or healthcare provider with any health-related concerns, including changing your diet or starting an exercise routine. Information found at Meijer.com should never replace your doctor's advice or care.



]]>http://www.meijermealbox.com/week-of-june-27-2010Week of June 20, 2010http://www.meijermealbox.com/week-of-june-20-2010Fri, 18 Jun 2010 20:36:20 GMTMeijer DietitianNOTE ON PORTION SIZES and NUTRITIONAL CONTENT OF MEALS
The nutritional information given after each menu is approximate and is based on one serving of each of the menu items listed (excluding any suggested wine).  Our goal is to develop menus and recipes that meet the National Cholesterol Education Program Adult Treatment Panel III and American Heart Association guidelines.  Also our menus provide servings from all of the My Pyramid (www.mypyramid.gov) food groups to assist in providing balanced meals.  Each recipe will indicate the number of servings it provides.  Other menu items are based on normal portion sizes (i.e.: 1/2 c. vegetable or fruit; 1 piece of fresh fruit; 1 c. salad; 2 T. salad dressing; 1 roll or slice of bread; 1/2 c. rice or potatoes; 1 c. milk or soup; 3-4 oz. meat).  You can also refer to the nutritional facts panel on packaged foods which provide the portion size and number of servings per package.  Please visit www.mypyramid.gov to select an individualized meal plan that meets your daily needs.

Meijer is now using NuVal!  The NuVal system is an easy-to-use, science based food nutrition scoring system that helps you to quickly see the nutritional value of foods you're buying.  It provides one simple score, from 1 to 100.  The higher nutritional value, the higher the NuVal score.  For more information go to www.nuval.com for more scores and category ranges.

Look for NuVal scores in this week's mealbox menus!

Sunday- Father's Day Cookout!
Mediterranean Grilled Strip Steak (See recipe section)

Serve with:
Grilled Potato Wedges (See recipe section)
Tomato-Basil Skewers (Thread small fresh mozzarella balls, fresh basil leaves and cherry tomatoes on small skewers.  Drizzle with Carapelli olive oil and sprinkle salt and freshly ground pepper to taste.)
Red Seedless Grapes - NuVal score 91

  • 524 calories
  • 39 g carbohydrate
  • 23 g fat
  • 5 g fiber

Meatless Monday
Arugula Salad with Honey-Drizzled Peaches (Place 1/4 c. finely chopped toasted pecans in a shallow dish.  Season with 1/4 t. salt and pepper.  Roll 1 (4oz) goat cheese log in the pecans to coat.  Refrigerate the log until firm, then cut into 8 rounds.  Place 6 c. baby arugula in a medium bowl.  Add 1 T. Carapelli olive oil, zest and juice of 1 lemon and toss to coat; season with 1/4 t. salt and pepper.  Divide the arugula among 4 shallow bowls.  Nestle 2 peach halves into each portion of greens, top each half with a round of pecan-crusted goat cheese and drizzle each salad with 1 T. honey.)

Serve with:
Vienna Bread
Yoplait Yogurt - NuVal score 28

  • 491 calories
  • 63 g carbohydrate
  • 21 g fat
  • 3 g fiber

Tuesday
Spinach & Havarti Panini (In a food processor, combine 4 oz chopped ripe olives drained, 1/3 c. roasted red peppers, 1 T. capers, and 1 t. fresh lemon juice.  Process until chunky.  Evenly spread 2 T. olive mixture on 4 slices of sourdough bread.  On the spread, layer 1 slice of Havarti cheese, 1/2 c. baby spinach, cucumber slices, then the remaining bread slice.  Spray a panini press or countertop grill with nonstick cooking spray.  Cook sandwiches in press or grill until golden brown and cheese is melted.)

Serve with:
Dole Salad with Greenhouse Cucumbers
Marzetti Salad Dressing
Meijer Cottage Cheese with Sliced Peaches

  • 453 calories
  • 48 g carbohydrate
  • 21 g fat
  • 5 g fiber

Wednesday
Grilled Chicken Breast - NuVal score 31

Serve with:
Watermelon Salsa (Place 3 c. finely diced seedless watermelon, 2 jalapeno peppers, seeded and minced, 1/3 c. chopped cilantro, 1/4 c. lime juice and 1/4 c. minced red onion in a medium bowl; stir well to combine.  Season with 1/4 t. salt or to taste.  Serve chilled or room temperature.)
Meijer Whole Wheat Rotini Pasta
Nectarines
Dean's Ice Cream

  • 404 calories
  • 52 g carbohydrate
  • 12 g fat
  • 5 g fiber

Thursday
Grilled Steak Caesar Salad (See recipe section)

Serve with:
Strawberry, Cantaloupe & Avocado Salad

  • 475 calories
  • 40 g carbohydrate
  • 22 g fat
  • 6 g fiber

Friday
Stuffed Rainbow Trout (In a bowl, combine 1/2 c. sliced fresh mushrooms, 1/4 c. chopped green onions and 2 T. Meijer grated parmesan cheese.  Spoon the mixture into cavity of 4 rainbow trout; then season with salt and pepper, to taste.  Close the cavities with skewers to secure the stuffing.  Place on lightly greased broiler pan and broil about 4 inches from heat for about 6-8 minutes on each side or until the trout flakes easily.)

Serve with:
Zatarain Rice
Freshlike Mixed Vegetables
Watermelon Chunks
Meijer Fat Free Milk - NuVal score 91

  • 402 calories
  • 47 g carbohydrate
  • 11 g fat
  • 5 g fiber

Saturday
Pork Tenderloin Island Barbecue (Mix 16 oz Kraft barbecue sauce, 1 t. Meijer brown sugar, 1 T. rum extract, 2 oz Meijer orange juice and 1 T. hot pepper sauce in a medium bowl.  Marinate 2 lb. pork tenderloin in sauce; refrigerate 2 hours to overnight.  Prepare a medium high fire.  Remove pork from marinade and heat remaining marinade in saucepan to a boil.  Grill pork 15-20 minutes, turning occasionally, until internal temperature reads 160 degrees and baste pork with marinade while grilling.  Let pork rest 5-10 minutes before slicing.)

Serve with:
Uncle Ben's Ready Whole Grain Brown Rice
Freshlike Cut Green Beans
Sweet Cheeries - NuVal score 96

  • 470 calories
  • 50 g carbohydrate
  • 13 g fat
  • 4 g fiber

SHOPPING LIST

Grocery

  • Carapelli Olive Oil
  • Meijer Honey
  • Ripe Olives
  • Roasted Red Peppers
  • Capers
  • Meijer Whole Wheat Rotini Pasta
  • Zatarain Rice
  • Uncle Ben's Ready Whole Grain Brown Rice
  • Finely Ground Coffee
  • Kraft Light Caesar Salad Dressing
  • A.1. Original Steak Sauce
  • Kraft Original Barbecue Sauce
  • Hot Pepper Sauce

Dairy

  • Yoplait Yogurt
  • Meijer 1% Milk Fat Cottage Cheese
  • Meijer Grated Parmesan Cheese
  • Meijer Fat Free Milk
  • Meijer Orange Juice

Deli/Bakery

  • Vienna Bread
  • Sourdough Bread

Frozen

  • Freshlike Mixed Vegetables
  • Freshlike Cut Green Beans
  • Dean's Ice Cream

Meat

  • 1 lb. Meijer Chicken Breast
  • 4 Fresh Rainbow Trout
  • Certified Angus Beef Strip Steaks
  • 2 lbs. Pork Tenderloin

Produce

  • Fresh Mozzarella Balls
  • Basil
  • Cherry Tomatoes
  • Red Seedless Grapes
  • Pecans
  • 1 (4 oz) Woolrich log of Goat Cheese
  • Arugula
  • Lemon
  • Peaches
  • Havarti Cheese
  • Baby Spinach
  • Greenhouse Cucumbers
  • Marzetti Salad Dressing
  • Nectarines
  • Jalapeno Peppers
  • Cilantro
  • Limes
  • Red Onion
  • Strawberries
  • Cantaloupe
  • Avocado
  • Mushrooms
  • Green Onions
  • Watermelon Chunks
  • Sweet Cherries
  • Russet Potatoes
  • Romaine Lettuce
  • DiGiorno Shredded Parmesan Cheese

Pantry Items:

  • Dried Rosemary
  • Dried Thyme
  • Sea Salt
  • Garlic Powder
  • Rum Extract
  • Meijer Brown Sugar

Recipes

Mediterranean Grilled Strip Steak - Makes 4 Servings

4 Certified Angus Beef Strip Steaks
1 t. dried rosemary, hand crushed
2 t. dried thyme
1/2 t. finely ground coffee
1/2 t. sea salt
1/2 t. cracked black pepper

Combine rosemary, thyme, coffee, salt and pepper in small mixing bowl to create a rub.  Evenly season steaks with rub and grill over medium-high heat to desired doneness.  Remove steak from grill and allow to rest 5 minutes.

Recipe adapted from www.certifiedangusbeef.com

Calories: 275
Total fat: 15 g
Cholesterol: 71 mg
Sodium: 350 mg
Carbohydrate: 0 g
Protein: 30 g
Fiber: 0 g

Grilled Potato Wedges - Makes 6 Servings

4 large russet potatoes, quartered
2 T. Carapelli olive oil
2 t. freshly ground black pepper
2 t. garlic powder
2 t. dried rosemary
salt to taste

Place the potatoes into a large pot with water to cover.  Bring to a boil and cook over medium-high heat for about 10 minutes, or until tender.  Preheat the grill to medium-high heat.  Drain potatoes and toss with olive oil, black pepper, rosemary and salt to taste.  Place the potatoes skin side down over indirect heat on the grill and reserve liquid.  Grill for about 15 minutes.  Remove potatoes to a serving plate and sprinkle with the reserved olive oil mixture.

Calories: 143
Total fat: 5 g
Cholesterol: 0 mg
Sodium: 186 mg
Carbohydrate: 23 g
Protein: 3 g
Fiber: 2 g

Grilled Steak Caesar Salad - Makes 4 Servings

1 lb. Certified Angus Beef strip steak
1/2 c. Kraft light caesar dressing
1/4 c. A.1. original steak sauce
1 bag (10 oz) torn romaine lettuce
2 c. cherry tomatoes, halved
1 medium cucumber, peeled, sliced
1/2 c. DiGiorno shredded parmesan cheese

Place steak in nonmetal dish or resealable plastic bag; set aside.  Beat dressing and steak sauce with wire whisk until well blended.  Pour 1/2 c. of the steak sauce mixture over steak; toss to coat.  Cover. Refrigerate 30 minutes to marinate, turning occasionally.  Reserve remaining steak sauce mixture for later use.  Preheat grill to medium-high heat.   Remove steak from marinade; discard marinade.  Grill steak 6 minutes on each side or until medium doneness (160 degrees).  Heat reserved dressing mixture just until warmed.  Meanwhile, cover large serving platter with lettuce; top with the tomatoes and cucumbers.  Cut steak into thin slices; arrange over salad.  Drizzle with the warm dressing mixture just before serving; sprinkle with cheese.

Recipe adapted from www.kraftfoods.com

Calories: 310
Total fat: 17 g
Cholesterol: 75 mg
Sodium: 700 mg
Carbohydrate: 10 g
Protein: 27 g
Fiber: 3 g

Please consult your physician or healthcare provider with any health-related concerns, including changing your diet or starting an exercise routine.  Information found at Meijer.com should never replace your doctor's advice or care.

 

 

 

]]>http://www.meijermealbox.com/week-of-june-20-2010Week of June 13, 2010http://www.meijermealbox.com/week-of-june-13-2010Wed, 09 Jun 2010 17:43:02 GMTMeijer DietitianNOTE ON PORTION SIZES and NUTRITIONAL CONTENT OF MEALS
The nutritional information given after each menu is approximate and is based on one serving of each of the menu items listed (excluding any suggested wine).  Our goal is to develop menus and recipes that meet the National Cholesterol Education Program Adult Treatment Panel III and American Heart Association guidelines.  Also our menus provide servings from all of the My Pyramid (www.mypyramid.gov) food groups to assist in providing balanced meals.  Each recipe will indicate the number of servings it provides.  Other menu items are based on normal portion sizes (i.e.: 1/2 c. vegetable or fruit; 1 piece of fresh fruit; 1 c. salad; 2 T. salad dressing; 1 roll or slice of bread; 1/2 c. rice or potatoes; 1 c. milk or soup; 3-4 oz. meat).  You can also refer to the nutritional facts panel on packaged foods which provide the portion size and number of servings per package.  Please visit www.mypyramid.gov to select an individualized meal plan that meets your daily needs.

Meijer is now using NuVal!  The NuVal system is an easy-to-use, science based food nutrition scoring system that helps you to quickly see the nutritional value of foods you're buying.  It provides one simple score, from 1 to 100.  The higher nutritional value, the higher the NuVal score.  For more information go to www.nuval.com for more scores and category ranges.

Look for NuVal scores in this week's mealbox menus!

Sunday
Golden Chicken Tenders (Preheat oven to 350 degrees.  Line a 9x13 inch baking dish with foil.  Rinse and pat dry 1 lb. of chicken tenders and place in the baking dish.  Combine 1/2 c. finely crushed dry stuffing mix with 2 T. melted margarine.  Place stuffing mixture on top of the chicken tenders.  Bake in the preheated oven for 40 minutes.)

Serve with:
Barilla Pasta
Meijer Peas & Carrots
Fresh Peaches

  • 499 calories
  • 55g carbohydrate
  • 13 g fat
  • 9 g fiber

Meatless Monday
Grilled Eggplant Panini (See recipe section)

Serve with:
Fresh Nectarine Segments
Dannon Activia Yogurt

  • 522 calories
  • 63 g carbohydrate
  • 21 g fat
  • 9 g fiber

Tuesday
Grilled Chicken Breast

Serve with:
Uncle Ben's Ready Whole Grain Brown Rice
Asparagus & Radish Salad (Fill a medium bowl with ice water and place by the stove.  Bring 1 inch of water to a boil in a large saucepan fitted with a steamer basket.  Thinly slice 1 bunch asparagus (about 1 lb.), trimmed on the diagonal, leaving the tips whole.  Place in the steamer basket and steam until tender-crisp, about 1 minute.  Transfer the asparagus to the ice water.  Drain.  Combine 2 T. white vinegar, 1 T. reduced sodium soy sauce, 2 t. Meijer canola oil, 1 t. sesame oil, 1/2 t. grated fresh ginger and 2-3 dashes of siracha sauce in a large bowl.  Add the asparagus, 1 bunch homegrown radishes, trimmed and cut into wedges and 2 T. finely chopped green onions; toss to combine.  Serve warm or room temperature.)
Cantaloupe Chunks -NuVal score 93
Meijer Cottage Cheese

  • 401 calories
  • 37 g carbohydrate
  • 11 g fat
  • 6 g fiber

Wednesday
Taco-Stuffed Potatoes (Stir 1/2 c. Velveeta salsa dip into 1/4 lb. cooked Safety Sealed Ground Beef and drained.  Split 4 potatoes; top with meat mixture.)

Serve with:
Meijer Fat Free Milk - NuVal score 91
Fresh Cherries - NuVal score 96

  • 450 calories
  • 73 g carbohydrate
  • 8 g fat
  • 6 g fiber

Thursday
A.1. Grilled Marinated Steaks (See recipe section)

Serve with:
Grilled New Potato Packet (Heat grill to medium heat.  Place 1/2 each red and white new potatoes in center of 18 inch long piece heavy duty foil; drizzle with 2 T. water and 2 t. Meijer olive oil.  Bring up foil sides.  Double fold top and ends to seal packet, leaving room for heat circulation inside.  Grill 18 to 20 minutes or until potatoes are tender.  Cut slits in foil to release steam.  Open packet.  Top potatoes with 3 T. Kraft Italian Dressing, 2 T. Kraft grated parmesan cheese and 1 T. chopped fresh parsley.)
Meijer Green Beans
Personal Seedless Watermelon

  • 423 calories
  • 42 g carbohydrate
  • 15 g fat
  • 4 g fiber

Friday
Salmon Burgers (Chop 1 lb. Fresh Atlantic Salmon until you have a mass of roughly 1/4 inch pieces.  Transfer to large bowl and gently stir in 2 T. finely chopped red onion, 2 T. chopped fresh cilantro, 1/2 t. chopped fresh ginger, 1/4 t. kosher salt and 1/8 t. freshly ground pepper, being careful not to overmix.  Divide the mixture into 4 patties, about 1 inch thick.  Chill in the refrigerator for at least 20 minutes before cooking.  Heat 1 T. Meijer extra virgin olive oil in  a large nonstick skillet over medium heat.  Add the burgers and cook until browned on both sides and just cooked through, 4 to 6 minutes total.)

Serve with:
Aunt Millie's Wheat Hamburger Bun - NuVal score 31
Organic Salad with Sliced Cherry Tomatoes
Organic Salad Dressing
Fresh Strawberries - NuVal score 100

  • 543 calories
  • 52 g carbohydrate
  • 21 g fat
  • 6 g fiber

Saturday
Layered Summer Salad (See recipe section)

Serve with:
Breyer's Ice Cream topped with Fresh Blueberries

  • 402 calories
  • 36 g carbohydrate
  • 24 g fat
  • 4 g fiber

SHOPPING LIST

Grocery

  • Meijer Stuffing Mix
  • Barilla Pasta
  • Meijer Peas & Carrots
  • Uncle Ben's Ready Whole Grain Brown Rice
  • La Choy Lite Soy Sauce
  • White Vinegar
  • Meijer Canola Oil
  • Dynasty Sesame Oil (in ethnic aisle)
  • Siracha Sauce (in ethnic aisle)
  • Meijer Extra Virgin Olive Oil
  • Kraft Italian Dressing
  • Kraft Light Mayonnaise
  • Roasted Red Peppers
  • A.1. Original Steak Sauce
  • Grey Poupon Dijon Mustard
  • Hot Pepper Sauce
  • Velveeta Salsa Dip
  • Meijer Green Beans

Dairy

  • Smart Balance Margarine
  • Meijer Fat Free Milk
  • Meijer Grated Parmesan Cheese
  • Dannon Activia Yogurt
  • Kraft 2% Milk Shredded Cheddar Cheese
  • Breakstone's Reduced-Fat Sour Cream
  • Meijer Cottage Cheese

Deli/Bakery

  • Aunt Millie's Wheat Hamburger Bun
  • Brownberry Country Wheat Bread

Frozen

  • Meijer Peas
  • Breyer's Ice Cream

Meat

  • 1 lb. Meijer Fresh Chicken Tenders
  • Meijer Frozen Boneless Skinless Chicken Breast
  • 1/4 lb. Safety Sealed Ground Beef
  • 1 lb. Fresh Atlantic Salmon
  • 1 1/2 lb. Choice T-Bone Steaks
  • Oscar Mayer Bacon

Produce

  • Peaches
  • Nectarines
  • Asparagus
  • Homegrown Bunch of Radishes
  • Gingerroot
  • Green Onions
  • Cantaloupe
  • Organic Salad
  • Organic Salad Dressing
  • Cherry Tomatoes
  • Cherries
  • Red Potatoes
  • Russet Potatoes
  • Parsley
  • Personal Seedless Watermelon
  • Red Onion
  • Cilantro
  • Strawberries
  • Basil
  • Eggplant
  • Fresh Mozzarella Cheese
  • Romaine Lettuce
  • Mushrooms
  • Tomatoes on the Vine
  • Blueberries

Pantry Items:

  • Kosher Salt
  • Garlic Salt
  • Curry Powder
  • Dried Thyme Leaves

Recipes

Grilled Eggplant Panini - Makes 4 Servings

2 T. Kraft light mayonnaise
2 T. chopped fresh basil
2 T. Meijer extra virgin olive oil, divided
8 1/2 inch slices eggplant (about 1 small)
1/2 t. garlic salt
8 slices Brownberry country wheat bread
8 thin slices fresh mozzarella cheese
1/3 c. sliced jarred roasted red peppers
4 thin slices red onion

Preheat grill to medium-high.  Combine mayonnaise and basil in a small bowl.  Using 1 T. oil, lightly brush both sides of eggplant and sprinkle each slice with garlic salt.  With the remaining 1 T. oil, brush one side of each slice of bread.  Grill the eggplant for 6 minutes, turn with a spatula, top with cheese, and continue grilling until the cheese is melted and the eggplant is tender, about 4 minutes, more.  Toast the bread on the grill, 1 to 2 minutes per side.  To assemble sandwiches: spread basil mayonnaise on four slices of bread.  Top with the cheesy eggplant, red peppers, onion and the remaining slices of bread.  Cut in half and serve warm.

Recipe adapted from www.eatingwell.com

Calories: 337
Total fat: 16 g
Cholesterol: 22 mg
Sodium: 659 mg
Carbohydrate: 36 g
Protein: 12 g
Fiber: 7 g

A.1. Grilled Marinated Steak - Makes 6 Servings

1/2 c. A.1. Original Steak Sauce
1 T. Grey Poupon dijon mustard
1 t. hot pepper sauce
1 t. curry powder
1/2 t. dried thyme leaves
1 1/2 lb. T-bone steak

Mix steak sauce, dijon mustard, hot pepper sauce, curry powder and thyme leaves; pour over steak in shallow glass dish.  Refrigerate 1 hour to marinate, turning occasionally.  Heat grill to medium-high heat.  Remove steak from marinade; discard marinade.  Grill 5 to 7 minutes on each side or until medium doneness (160 degrees).

Recipe adapted from www.kraftfoods.com

Calories: 140
Total fat: 5 g
Cholesterol: 60 mg
Sodium: 190 mg
Carbohydrate: 1 g
Protein: 20 g
Fiber: 0 g

Layered Summer Salad - Makes 12 Servings

4 c. torn Romaine lettuce
1 1/2 c. Kraft 2% shredded milk cheddar cheese, divided
2 c. sliced fresh mushrooms
1 small red onion, sliced, separated into rings
2 tomatoes on the vine, chopped
1 pkg. (10 oz) Meijer frozen peas, thawed
1/2 c. Kraft light Mayo reduced fat mayonnaise
1/2 c. Breakstone's reduced fat sour cream
1/4 c. chopped fresh basil
4 slices Oscar Mayer bacon, cooked, crumbled

Layer lettuce, 1 c. cheese, mushrooms, onions, tomatoes and peas in 3 quart bowl.  Mix mayo, sour cream and basil; spread over salad, completely covering top of salad.  Top with remaining cheese and bacon.  Refrigerate 5 hours.

Recipe adapted from www.kraftfoods.com

Calories: 180
Total fat: 14 g
Cholesterol: 25 mg
Sodium: 220 mg
Carbohydrate: 6 g
Protein: 6 g
Fiber: 2 g

Please consult your physician or healthcare provider with any health-related concerns, including changing your diet or starting an exercise routine.  Information found at Meijer.com should never replace your doctor's advice or care.

 

]]>http://www.meijermealbox.com/week-of-june-13-2010Week of June 6, 2010http://www.meijermealbox.com/week-of-june-6-2010Wed, 02 Jun 2010 16:41:14 GMTMeijer DietitianNOTE ON PORTION SIZES and NUTRITIONAL CONTENT OF MEALS
The nutritional information given after each menu is approximate and is based on one serving of each of the menu items listed (excluding any suggested wine).  Our goal is to develop menus and recipes that meet the National Cholesterol Education Program Adult Treatment Panel III and American Heart Association guidelines.  Also our menus provide servings from all of the My Pyramid (www.mypyramid.gov) food groups to assist in providing balanced meals.  Each recipe will indicate the number of servings it provides.  Other menu items are based on normal portion sizes (i.e.: 1/2 c. vegetable or fruit; 1 piece of fresh fruit; 1 c. salad; 2 T. salad dressing; 1 roll or slice of bread; 1/2 c. rice or potatoes; 1 c. milk or soup; 3-4 oz. meat).  You can also refer to the nutritional facts panel on packaged foods which provide the portion size and number of servings per package.  Please visit www.mypyramid.gov to select an individualized meal plan that meets your daily needs.

Meijer is now using NuVal!  The NuVal system is an easy-to-use, science based food nutrition scoring system that helps you to quickly see the nutritional value of foods you're buying.  It provides one simple score, from 1 to 100.  The higher nutritional value, the higher the NuVal score.  For more information go to www.nuval.com for more scores and category ranges.

Look for NuVal scores in this week's mealbox menus!

Sunday
America's Favorite Pork Chops (Place 4 pork chops, 3/4 c. light Italian dressing and 1 t. worcestershire sauce in a resealable bag;  seal bag and place in refrigerator for at least 20 minutes (or overnight).  Remove chops from bag, discarding marinade, and grill over medium hot fire, turning once, until just done, about 8 to 11 minutes total cooking time, until internal temperature on thermometer reads 160 degrees.)

Serve with:
Bush's Baked Beans
Avocado-Corn Salsa (Combine 1 avocado, diced, 1 cup cooked sweet corn, 2 plum tomatoes, chopped and 4 t. chopped fresh cilantro in a small bowl.  Add lime juice and salt to taste.)
Fresh Strawberries - NuVal score 100

  • 509 calories
  • 61 g carbohydrate
  • 19 g fat
  • 9 g fiber

Meatless Monday
Greek Orzo Stuffed Peppers (See recipe section)

Serve with:
Fresh Grapes - NuVal score 91
Meijer Fat Free Milk - NuVal score 91

  • 484 calories
  • 75 g carbohydrate
  • 11 g fat
  • 12 g fiber

Tuesday
Beef & Vegetable Packets (See recipe section)

Serve with:
Dole Pineapple Chunks

  • 430 calories
  • 80 g carbohydrate
  • 5 g fat
  • 9 g fiber

Wednesday
Grilled Chicken Breast - NuVal score 31

Serve with:
Creamette Pasta
Freshlike Mixed Vegetables
Sliced Mango - NuVal score 93

  • 400 calories
  • 47 g carbohydrate
  • 7 g fat
  • 4 g fiber

Thursday
Spaghetti a la philly (Cook 1/2 lb. Creamette spaghetti as directed on package.  Meanwhile, brown 1 lb. Safety Sealed Ground Sirloin in large skillet.  Stir in 1 jar (24 oz) Meijer pasta sauce and 4 oz philadelphia neufchatel cream cheese, cubed; cook on low heat 3 to 5 minutes or until sauce is well blended and heated through, stirring frequently.  Drain spaghetti.  Add to sauce; mix lightly.  Place on platter; top with 2 T. Kraft grated parmesan cheese.)

Serve with:
Green Giant Cut Green Beans
Fresh Cherries 

  • 658 calories
  • 77 g carbohydrate
  • 21 g fat
  • 8 g fiber

Friday
Shrimp & Mango Salad (See recipe section)

Serve with:
French Bread
Edy's Ice Cream

  • 428 calories
  • 39 g carbohydrate
  • 16 g fat
  • 2 g fiber

Saturday
Hillshire Bratwursts

Serve with:
Ore-Ida Steam n' Mash Garlic Seasoned Potatoes - NuVal score 24
Cucumber & Campari Tomatoes tossed with Meijer Olive Oil and Vinegar
Whole Seedless Watermelon 

  • 443 calories
  • 37 g carbohydrate
  • 25 g fat
  • 6 g fiber

SHOPPING LIST

Grocery

  • Bush's Baked Beans
  • Kraft Light Italian Dressing
  • Meijer Worcestershire Sauce
  • Dole Pineapple Chunks
  • Creamette Spaghetti Pasta
  • Freshlike Mixed Vegetables
  • Green Giant Cut Green Beans
  • Meijer Pasta Sauce
  • Meijer Orzo
  • 1 (15 oz) can Bush's Chickpeas
  • Meijer Extra Virgin Olive Oil
  • Sherry Vinegar or Red Wine Vinegar
  • KC Masterpiece BBQ Sauce

Dairy

  • Meijer Fat Free Milk
  • Philadelphia Neufchatel Cream Cheese
  • Kraft Grated Parmesan Cheese

Deli/Bakery

  • French Bread

Frozen

  • Edy's Ice Cream
  • Ore-Ida Steam n' Mash Garlic Seasoned Potatoes

Meat

  • 4 Center Cut Bone-in Pork Chop
  • 1/2 lb. Certified Angus Beef Ground Round Beef
  • Tyson Fresh Boneless Skinless Chicken Breast
  • 1 lb. Safety Sealed Ground Sirloin
  • Hillshire Bratwurst
  • Meijer Cooked Shrimp

Produce

  • Strawberries
  • Avocado
  • Sweet Corn
  • Plum Tomatoes
  • Cilantro
  • Limes
  • Grapes
  • Cucumbers
  • Campari Tomatoes
  • Mango
  • Cherries
  • Whole Seedless Watermelon
  • Yellow, Orange or Red Bell Peppers
  • Vidalia Onion
  • Baby Spinach
  • Atheno's Crumbled Feta Cheese
  • Sun-Dried Tomatoes, Ready to Eat, (not packed in oil)
  • Potatoes
  • Organic Mushrooms
  • Carrots
  • Jalapeno Pepper
  • Mint

Pantry Items:

  • Dried Oregano
  • Garlic Cloves

Recipes

Greek Orzo Stuffed Peppers - Makes 4 Servings

4 yellow, orange or red bell peppers
1/2 c. Meijer orzo
1 (15 oz) can Bush's chickpeas, rinsed
1 T. Meijer extra virgin olive oil
1 medium onion, chopped
6 oz baby spinach, coarsely chopped
1 t. dried oregano
3/4 c. Atheno's crumbled feta cheese, divided
1/4 c. sun-dried tomatoes, (not oil-packed), chopped
1 T. sherry vinegar, or red wine vinegar
1/4 t. salt

Halve peppers lengthwise through the stems, leaving the stems attached.  Remove the seeds and white membrane.  Place the peppers cut-side down in a large microwave safe dish.  Add 1/2 inch water, cover and microwave on high until the peppers are just softened, 7 to 9 minutes.  Let cool slightly, drain and set aside.  Meanwhile, cook orzo according to package directions.  Drain and rinse with cold water.  Mash chickpeas into a chunky paste with a fork, leaving some whole.  Heat oil in a large nonstick skillet over medium heat.  Add onion and cook, stirring, until soft, about 4 minutes.  Add spinach and oregano and cook, stirring, until the spinach is wilted, about 1 minute.  Stir in the orzo, chickpeas, 1/2 c. feta, tomatoes, vinegar and salt; cook until heated through, about 1 minute.  Divide the filling among the pepper halves and sprinkle each pepper with some of the remaining 1/4 c. feta.

Recipe adapted from www.eatingwell.com

Calories: 344
Total fat: 11 g
Cholesterol: 25 mg
Sodium: 656 mg
Carbohydrate: 48 g
Protein: 14 g
Fiber: 11 g

Beef & Vegetable Packets - Makes 4 Servings

4 medium potatoes, thinly sliced
8 large Organic mushrooms
4 large carrots, thinly sliced
2 medium Vidalia onions, sliced
1/2 lb. Certified Angus Beef ground round beef
1 c. KC masterpiece BBQ sauce

Heat gas or charcoal grill.  Cut 4 (20x18 inch) sheets of heavy-duty foil.  Fold each in half to form 10x18 inch rectangle.  In large bowl, mix potatoes, mushrooms, carrots and onions.  Crumble beef over vegetables.  Add barbecue sauce; toss until well coated.  Spoon 1/4 of mixture onto each sheet of foil.  On each sheet, bring up 2 sides of foil so edges meet.  Seal edges, making tight 1/2 inch fold; fold again, allowing space for heat circulation and expansion.  Fold other sides to seal.  Place packets on grill over medium heat.  Cover grill; cook 20 minutes, turning packets over once, until vegetables are tender and beef is brown.  Carefully open packets to allow steam to escape.

Recipe adapted from Pillsbury Fast & Healthy Cookbook

Calories: 370
Total fat: 5 g
Cholesterol: 35 mg
Sodium: 740 mg
Carbohydrate: 65 g
Protein: 7 g
Fiber: 7 g

Shrimp & Mango Salad - Makes 4 Servings

1 small ripe mango, diced
1 1/2 t. freshly grated lime zest
2 1/2 T. lime juice
1 T. Meijer extra virgin olive oil
1/2 small jalapeno pepper, seeded and finely chopped
1 1/2 t. chopped fresh mint
1 clove garlic, peeled
1/2 t. salt
4 c. fresh spinach, trimmed and cut into 1/2 inch strips
8 oz Meijer cooked shrimp, deveined and halved lengthwise

Place 1/4 c. mango, lime zest and juice, oil, jalapeno, mint, garlic and salt in a food processor; procees until smooth.  Combine spinach, shrimp and the remaining diced mango in a large bowl.  Add the dressing and toss gently to combine.  Serve immediately.

Calories: 206
Total fat: 6 g
Cholesterol: 118  mg
Sodium: 427 mg
Carbohydrate: 12 g
Protein: 24 g
Fiber: 2 g

Please consult your physician or healthcare provider with any health-related concerns, including changing your diet or starting an exercise routine.  Information found at Meijer.com should never replace your doctor's advice or care.

 

]]>http://www.meijermealbox.com/week-of-june-6-2010Week of May 30, 2010http://www.meijermealbox.com/week-of-may-30-2010Fri, 21 May 2010 23:13:37 GMTMeijer DietitianNOTE ON PORTION SIZES and NUTRITIONAL CONTENT OF MEALS
The nutritional information given after each menu is approximate and is based on one serving of each of the menu items listed (excluding any suggested wine).  Our goal is to develop menus and recipes that meet the National Cholesterol Education Program Adult Treatment Panel III and American Heart Association guidelines.  Also our menus provide servings from all of the My Pyramid (www.mypyramid.gov) food groups to assist in providing balanced meals.  Each recipe will indicate the number of servings it provides.  Other menu items are based on normal portion sizes (i.e.: 1/2 c. vegetable or fruit; 1 piece of fresh fruit; 1 c. salad; 2 T. salad dressing; 1 roll or slice of bread; 1/2 c. rice or potatoes; 1 c. milk or soup; 3-4 oz. meat).  You can also refer to the nutritional facts panel on packaged foods which provide the portion size and number of servings per package.  Please visit www.mypyramid.gov to select an individualized meal plan that meets your daily needs.

Meijer is now using NuVal!  The NuVal system is an easy-to-use, science based food nutrition scoring system that helps you to quickly see the nutritional value of foods you're buying.  It provides one simple score, from 1 to 100.  The higher nutritional value, the higher the NuVal score.  For more information go to www.nuval.com for more scores and category ranges.

Look for NuVal scores in this week's mealbox menus!

Sunday- Memorial Day Weekend
Easy BBQ Ribs (Cut 4 lb. pork spareribs into 2-rib sections.  Place ribs in dutch oven or stockpot.  Add enough water to completely cover ribs; cover with lid.  Bring to boil; simmer on medium-low heat 20 minutes.  Drain.  Heat grill to medium heat.  Grill ribs 10 minutes or until done, turning occasionally and brushing generously with Bull's Eye original barbecue sauce.)

Serve with:
Baked Potato - NuVal score 93
Dole Salad with Slices of Greenhouse Tomatoes
Fresh Strawberries - NuVal score 100

  • 590 calories
  • 53 g carbohydrate
  • 25 g fat
  • 5 g fiber

Meatless Monday
Summer Vegetable Crepe (See recipe section)

Serve with:
Fresh Cherries - NuVal score 96
Yoplait Yogurt - NuVal score 28

  • 487 calories
  • 52 g carbohydrate
  • 22 g fat
  • 4 g fiber

Tuesday
Rotisserie Chicken

Serve with:
Barilla Plus Pasta - NuVal score 91
Organic Romaine Hearts - NuVal score 100
Fresh Blueberries - NuVal score 100
Meijer Fat Free Milk - NuVal score 91

  • 472 calories
  • 47 g carbohydrate
  • 20 g fat
  • 4 g fiber

Wednesday
Grilled Strip Steaks

Serve with:
Bush's Beans - NuVal score 53
Meijer Cut Green Beans - NuVal score 100
Fresh Peaches

  • 401 calories
  • 43 g carbohydrate
  • 9 g fat
  • 10 g fiber

Thursday
Ball Park Beef Franks - NuVal score 8

Serve with:
Meijer Hot Dog Buns - NuVal score 24
Chopped Vidalia Onions
Chopped Greenhouse Tomatoes - NuVal score 96
Fruit Frenzy

  • 400 calories
  • 48 g carbohydrate
  • 15 g fat
  • 3 g fiber

Friday
Quick Fish Tacos (See recipe section)

Serve with:
Fresh Pluots
Dean's Ice Cream

  • 450 calories
  • 62 g carbohydrate
  • 12 g fat
  • 6 g fiber

Saturday 
Broccoli-Cheddar Chicken Bundles (See recipe section)

Serve with:
Homemade Mashed Potatoes
Meijer Mixed Vegetables - NuVal score 81
Fresh Grapes - NuVal score 91

  • 550 calories
  • 51 g carbohydrate
  • 22 g fat
  • 7 g fiber

SHOPPING LIST

Grocery

  • Barilla Plus Pasta
  • Bush's Beans
  • Bull's Eye Original Barbecue Sauce
  • Ken's Light Salad Dressing
  • Pompeian Extra Virgin Olive Oil
  • Shake n' Bake Extra Crispy Seasoned Coating Mix
  • Meijer Low Sodium Taco Seasoning Mix
  • Kraft Light Ranch Dressing
  • Corn Tortillas (in ethnic aisle)
  • Tomatillo Salsa or Salsa Verde (in ethnic aisle)

Dairy

  • Yoplait Yogurt
  • Meijer Fat Free Milk
  • Meijer Light Sour Cream
  • Meijer Reduced-Fat Milk
  • Meijer Part-Skim Ricotta Cheese
  • Kraft Shredded Monterey Jack Cheese
  • Kraft Shredded Cheddar Cheese

Deli/Bakery

  • Meijer Old Fashioned Hot Dog Buns

Frozen

  • Meijer Cut Green Beans
  • Meijer Mixed Vegetables
  • Meijer Broccoli Florets

Meat

  • Ball Park Beef Franks
  • Choice Boneless Strip Steaks
  • 4 lbs. Pork Spareribs
  • 1 lb. Fresh Chicken Thighs
  • 1 lb. Fresh Catfish Fillets

Produce

  • Vidalia Onion
  • Greenhouse Tomatoes
  • Fruit Frenzy
  • Cherries
  • Rotisserie Chicken
  • Organic Romaine Hearts
  • Blueberries
  • Peaches
  • Russet Potato
  • Strawberries
  • Dole Salad
  • Pluots
  • Grapes
  • Green Onion
  • Lemons
  • Zucchini
  • Green Beans
  • Corn
  • Ready to Use Crepes
  • Coleslaw Mix
  • Jalapeno
  • Radishes

Recipes

Summer Vegetable Crepe - Makes 4 Servings

1/3 c. Meijer light sour cream
1/2 c. chopped green onion
3 T. Meijer 2% milk
2 t. lemon juice
3/4 t. salt, divided
1 T. Pompeian extra virgin olive oil
2 c. chopped zucchini
1 1/4 c. chopped green beans
1 c. fresh corn kernels, (from 1 large ear)
1 c. part skim ricotta cheese
1/2 c. Kraft shredded Monterey Jack cheese
1/4 t. freshly ground pepper
4 (9 inch) ready to use crepes

Stir sour cream, 1/4 c. green onion, milk, lemon juice and 1/4 t. salt in a small bowl until combined.  Set aside.  Heat oil in a large nonstick skillet over medium-high heat.  Add zucchini, green beans and corn and cook, stirring, until beginning to brown, 6 to 8 minutes.  Reduce heat to low; stir in ricotta, Monterey Jack, the remaining 1/4 c. green onions, the remaining 1/2 t. salt and pepper.  Cook, stirring gently, until the cheese is melted, 1 to 2 minutes.  Remove from the heat.  To roll crepes, place on a piece of parchment or wax paper (or leave it on the piece of plastic separating the crepes in the package).  Spoon one-fourth of the vegetable cheese mixture (about 3/4 c.) down the center of the crepe.  Use the paper (or plastic) to help you gently roll the crepe around the filling.  Place the crepe seam-side down on a dinner plate.  Repeat with the remaining crepes and filling.  Serve each crepe topped with 2 T. of the reserved sauce and more green onions, if desired.

Recipe adapted from www.eatingwell.com
                                                             
Calories: 302
Total fat: 17 g
Cholesterol: 46 mg
Sodium: 687 mg
Carbohydrate: 25 g
Protein: 15 g
Fiber: 3 g

Broccoli-Cheddar Chicken Bundles - Makes 4 Servings

8 boneless skinless chicken thighs (1 lb.)
1 c. frozen broccoli florets, thawed, chopped
1 c. Kraft shredded cheddar cheese
1 pouch Shake n' Bake extra crispy seasoned coating mix

Preheat oven to 400 degrees.  Place chicken thighs, smooth sides down, on cutting board.  Flatten slightly by pounding with meat mallet to 1/2 inch thickness.  Top evenly with broccoli; sprinkle with cheese.  Roll up each chicken thigh tightly, starting at one of the short ends; secure with wooden toothpicks.  Place coating mix in shallow bowl.  Roll each chicken bundle in coating mix until evenly coated on all sides.  Place, seam sides down in single layer in foil-lined shallow baking pan.  Bake 25-30 minutes or until chicken is cooked through (170 degrees).  Remove and discard toothpicks before serving.

Recipe adapted from www.kraftfoods.com

Calories: 390
Total fat: 22 g
Cholesterol: 105 mg
Sodium: 950 mg
Carbohydrate: 16 g
Protein: 30 g
Fiber: 1 g

Quick Fish Tacos - Makes 4 Servings

1 lb. fresh catfish fillets
2 T. low sodium taco seasoning mix
3 T. Kraft light ranch dressing
4 c. coleslaw mix (from 16 oz bag)
1 small jalapeno chile, seeded, finely chopped
10 corn tortillas (6 inch)
1 1/4 c. sliced radishes
Tomatillo salsa, if desired

Heat grill.  Cut 1 (18x12 inch) sheet of heavy duty foil; spray with cooking spray.  Sprinkle both sides of fish fillets with 2 t. of the seasoning mix.  Place fish on center of foil sheet.  Bring up 2 sides of foil so edges meet.  Seal edges, making tight 1/2 inch fold; fold again, allowing space for heat circulation and expansion.  Fold other sides to seal.  Place packet on grill over high heat.  Cover grill; cook about 10 minutes, rotating packet 1/2 turn after 5 minutes, until fish flakes easily with fork.  Let cool slightly; cut into bite-size chunks.  Meanwhile, in large bowl, mix dressing and remaining 4 t. seasoning mix.  Add coleslaw mix and chile; toss to coat.  Let stand 10 minutes.  Meanwhile, wrap stack of tortillas in sheet of foil; place on coolest part of grill 5 to 10 minutes, turning occasionally, until steaming.  To serve, spoon about 1/4 c. fish chunks and 1/4 c. coleslaw mixture onto each tortilla; top with 2 T. radishes.  Fold tortillas around filling.  Serve with tomatillo salsa.

Recipe adapted from Pillsbury Fast & Healthy Cookbook

Calories: 240
Total fat: 4 g
Cholesterol: 50 mg
Sodium: 410 mg
Carbohydrate: 30 g
Protein: 14 g
Fiber: 4 g

Please consult your physician or healthcare provider with any health-related concerns, including changing your diet or starting an exercise routine.  Information found at Meijer.com should never replace your doctor's advice or care.

 

 

 

 

 

 

 

 

]]>http://www.meijermealbox.com/week-of-may-30-2010Week of May 23, 2010http://www.meijermealbox.com/week-of-may-23-2010Thu, 13 May 2010 20:47:28 GMTMeijer DietitianNOTE ON PORTION SIZES and NUTRITIONAL CONTENT OF MEALS
The nutritional information given after each menu is approximate and is based on one serving of each of the menu items listed (excluding any suggested wine).  Our goal is to develop menus and recipes that meet the National Cholesterol Education Program Adult Treatment Panel III and American Heart Association guidelines.  Also our menus provide servings from all of the My Pyramid (www.mypyramid.gov) food groups to assist in providing balanced meals.  Each recipe will indicate the number of servings it provides.  Other menu items are based on normal portion sizes (i.e.: 1/2 c. vegetable or fruit; 1 piece of fresh fruit; 1 c. salad; 2 T. salad dressing; 1 roll or slice of bread; 1/2 c. rice or potatoes; 1 c. milk or soup; 3-4 oz. meat).  You can also refer to the nutritional facts panel on packaged foods which provide the portion size and number of servings per package.  Please visit www.mypyramid.gov to select an individualized meal plan that meets your daily needs.

Meijer is now using NuVal!  The NuVal system is an easy-to-use, science based food nutrition scoring system that helps you to quickly see the nutritional value of foods you're buying.  It provides one simple score, from 1 to 100.  The higher nutritional value, the higher the NuVal score.  For more information go to www.nuval.com for more scores and category ranges.

Look for NuVal scores in this week's mealbox menus!

Sunday
Grilled Tip Steak - NuVal score 34

Serve with:
Parsley-Garlic Chimichurri Sauce (In a food processor, combine 1 c. flat leaf parsley, 1/2 c. Pompeian red wine vinegar, 4 garlic cloves, minced, 1 t. dried oregano, 1 t. paprika, 1/2 t. salt and 1/4 t. pepper and process until parsley and garlic are uniformly minced, about 10 seconds.  Transfer to a bowl and stir in 1/2 c. Berio olive oil.  Let stand at room temperature for at least 1 hour to allow the flavors to blend.  Serve the steaks drizzled with the chimichurri sauce.)
Grilled Bi-Color Sweet Corn - NuVal score 91
Angel Food Cake topped with Sliced Strawberries & Lite Cool Whip

  • 402 calories
  • 30 g carbohydrate
  • 11 g fat
  • 5 g fiber

Meatless Monday
Morningstar Farms Grillers Original Veggie Burger

Serve with:
Aunt Millie's 100% Whole Wheat Hamburger Bun - NuVal score 31
Dole Salad - NuVal score 100
Wishbone Salad Dressing (your choice)
Fresh Apricots

  • 430 calories
  • 52 g carbohydrate
  • 16 g fat
  • 7 g fiber

Tuesday
Beef Taco Salad (See recipe section)

Serve with:
Cantaloupe Chunks - NuVal score 93

  • 494 calories
  • 43 g carbohydrate
  • 24 g fat
  • 6 g fiber

Wednesday
Grilled Chicken Torta (See recipe section) 

Serve with:
Peaches

  • 621 calories
  • 62 g carbohydrate
  • 22 g fat
  • 9 g fiber

Thursday
Broiled Ribeye Steak 

Serve with:
Meijer Whole Wheat Rotini Pasta
Asparagus Spears - NuVal score 100
Nectarines

  • 472 calories
  • 35 g carbohydrate
  • 18 g fat
  • 3 g fiber

Friday
Baked Walleye Almandine (See recipe section)

Serve with:
Roasted Herb Potatoes (Preheat oven to 400 degrees.  Peel 1 lb. russet potatoes, and cut them lengthwise into 8 wedges.  Place 1 t. dried parsley, 2 t. Meijer canola oil, 1/2 t. garlic powder, 1/4 t. pepper in a bowl and toss with potatoes until coated.  Place on ungreased oven tray.  Bake for 50 minutes turning the wedges half way through cooking.  Serve immediately.)
Meijer Mixed Vegetables - NuVal score 81
Fresh Blueberries - NuVal score 100

  • 577 calories
  • 55 g carbohydrate
  • 23 g fat
  • 13 g fiber

Saturday
Turkey Sausage & Pasta Toss (Cook 8 oz Meijer Organics whole wheat penne pasta according to package directions, omitting salt.  Meanwhile, heat 1(14.5 oz) can Del Monte stewed tomatoes, undrained in medium saucepan.  Cut 1/2 pkg. Jennie-O Italian turkey sausage crosswise into 1/4 inch slices; add to tomatoes.  Stir in 2 c. fresh (1 inch) asparagus pieces and 2 T. Alessi pesto sauce; simmer about 6 minutes or until asparagus is crisp-tender.  Drain pasta; toss with tomato mixture and sprinkle with 2 T. Meijer grated Parmesan cheese.)

Serve with:
Fresh Cherries
Meijer Ice Cream

  • 426 calories
  • 73 g carbohydrate
  • 16 g fat
  • 8 g fiber

SHOPPING LIST

Grocery

  • Pompeian Red Wine Vinegar
  • Berio Olive Oil
  • Wishbone Salad Dressing
  • Meijer Canola Oil
  • Meijer Whole Wheat Rotini Pasta
  • Meijer Organics Whole Wheat Penne Pasta
  • 1 (14.5 oz) can Del Monte Stewed Tomatoes
  • Alessi Pesto Sauce
  • 1 (15 oz) can Bush's Pinto Beans
  • Herdez Salsa Verde (in ethnic aisle)
  • Meijer Taco Seasoning
  • Chi-Chi's Salsa
  • Meijer Tortilla Chips
  • Meijer Plain Breadcrumbs

Dairy

  • Meijer Grated Parmesan Cheese
  • I Can't Believe It's Not Butter
  • Breakstone Light Sour Cream
  • Kraft 2% Milk Shredded Colby & Monterey Jack Cheese
  • Kraft Shredded Sharp Cheddar Cheese
  • Meijer Fat Free Milk

Deli/Bakery

  • Aunt Millie's 100% Whole Wheat Hamburger Bun
  • Multigrain Rolls or Perfection Deli Wheat Mini Subs

Frozen

  • Lite Cool Whip
  • Morningstar Farms Grillers Original Veggie Burger
  • Meijer Mixed Vegetables
  • Meijer Ice Cream

Meat

  • Certified Angus Beef Tip Steak
  • 1 1/2 lb. Certified Angus Beef Ground Chuck
  • 3/4 lb. Fresh Boneless Skinless Chicken Breast
  • Ribeye Steak
  • Jennie-O Italian Turkey Sausage
  • 1 lb. Fresh Walleye Fillets

Produce

  • Flat Leaf Parsley
  • Bi-Color Sweet Corn
  • Angel Food Cake
  • Strawberries
  • Dole Salad
  • Apricots
  • Cantaloupe
  • Peaches
  • Asparagus Spears
  • Nectarines
  • Russet Potatoes
  • Blueberries
  • Cherries
  • White Onion
  • Tomatoes
  • Iceberg Lettuce
  • Almonds
  • Green Onions

Pantry Items:

  • Garlic Cloves
  • Dried Oregano
  • Paprika
  • Dried Parsley
  • Garlic Powder

Recipes

Grilled Chicken Torta - Makes 4 Servings

4 Multigrain rolls or Perfection Deli Wheat Mini Subs
2 T. I can't believe it's not butter
3/4 lb. fresh boneless skinless chicken breast, chopped
1 large onion, thinly sliced
1 (15 oz) can Bush's pinto beans, drained, rinsed
3/4 c. Breakstone's light sour cream
8 oz. Kraft 2% milk shredded colby & monterey jack
4 T. Herdez salsa verde (tomatillo salsa)

Slice the rolls lengthwise and spread margarine on the cut sides.  Place rolls, cut-side down, in a large skillet over medium-high heat, and let brown.  Remove and reserve, keeping them warm.  Cook the chicken, stirring, until well browned, about 10 minutes.  Remove and reserve.  Cook the onion, stirring until lightly browned, about 7 minutes.  Stir in beans, mashing well.  Stir in sour cream and reserved chicken and cook until bubbling.  Spoon the chicken filling onto the bottoms of the rolls.  Sprinkle each with a quarter of the cheese and 1 T. of salsa and serve.

Calories: 561
Total fat: 22 g
Cholesterol: 90 mg
Sodium: 998
Carbohydrate: 47 g
Protein: 42 g
Fiber: 7 g

Beef Taco Salad - Makes 8 Servings

1 1/2 lb. Certified Angus Beef Ground Chuck, cooked, drained
1 pkg. Meijer taco seasoning
3 tomatoes, diced
1 white onion, diced
1/2 lb. Kraft shredded sharp cheddar
1 head iceberg lettuce, shredded
1 c. Chi-Chi's salsa
1/2 c. Breakstone light sour cream
Meijer Tortilla chips

Season beef with taco seasoning.  Combine seasoned beef, tomatoes, onion, cheese and lettuce.  Add chips and mix well.  Garnish with salsa and sour cream.

Recipe adapted from www.certifiedangusbeef.com

Calories: 434
Total fat: 24 g
Cholesterol: 90 mg
Sodium: 850 mg
Carbohydrate: 28 g
Protein: 28 g
Fiber: 5 g

Baked Walleye Almandine - Makes 4 Servings

1 lb. fresh walleye fillets
salt and pepper to taste
1/2 c. Meijer fat free milk
1/2 c. Meijer plain bread crumbs
1 T. I can't believe it's not butter
6 oz crushed almonds
2 green onions, chopped

Preheat oven to 450 degrees.  Lightly salt walleye fillets and add pepper to taste. Dip the fillets in milk and immediately roll them in the bread crumbs.  Place in baking dish.  Bake fillets for 15 minutes.  Melt the margarine and saute crushed almonds with green onions.  Spoon the almonds and onions over the fillets and cook for another 2-3 minutes.  Cook fish until it flakes easily with a fork.

Calories: 417
Total fat: 23 g
Cholesterol: 97 mg
Sodium: 173 mg
Carbohydrate: 20 g
Protein: 33 g
Fiber: 5 g

Please consult your physician or healthcare provider with any health-related concerns, including changing your diet or starting an exercise routine.  Information found at Meijer.com should never replace your doctor's advice or care.

 

 

]]>http://www.meijermealbox.com/week-of-may-23-2010Week of May 16, 2010http://www.meijermealbox.com/week-of-may-16-2010Sat, 08 May 2010 04:13:24 GMTMeijer DietitianNOTE ON PORTION SIZES and NUTRITIONAL CONTENT OF MEALS
The nutritional information given after each menu is approximate and is based on one serving of each of the menu items listed (excluding any suggested wine). Our goal is to develop menus and recipes that meet the National Cholesterol Education Program Adult Treatment Panel III and American Heart Association guidelines. Also our menus provide servings from all of the My Pyramid (www.mypyramid.gov) food groups to assist in providing balanced meals. Each recipe will indicate the number of servings it provides. Other menu items are based on normal portion sizes (i.e.: 1/2 c. vegetable or fruit; 1 piece of fresh fruit; 1 c. salad; 2 T. salad dressing; 1 roll or slice of bread; 1/2 c. rice or potatoes; 1 c. milk or soup; 3-4 oz. meat). You can also refer to the nutritional facts panel on packaged foods which provide the portion size and number of servings per package. Please visit www.mypyramid.gov to select an individualized meal plan that meets your daily needs.

Meijer is now using NuVal! The NuVal system is an easy-to-use, science based food nutrition scoring system that helps you to quickly see the nutritional value of foods you're buying. It provides one simple score, from 1 to 100. The higher nutritional value, the higher the NuVal score. For more information go to www.nuval.com for more scores and category ranges.

Look for NuVal scores in this week's mealbox menus!

Sunday
Penne with Italian Sausage & Spinach (See recipe section)

Serve with:
Pineapple Chunks - NuVal score 99

  • 534 calories
  • 62 g carbohydrate
  • 20 g fat
  • 5 g fiber

Meatless Monday
Stuffed Portabella Mushrooms (See recipe section)

Serve with:
All Natural French Bread
Fresh Cherries
Yoplait Yogurt - NuVal score 28

  • 450 calories
  • 57 g carbohydrate
  • 16 g fat
  • 3 g fiber

Tuesday
Italian Roast Pork Loin (Pour 1 c. Kraft Italian dressing into resealable plastic bag; add a 2-3 lb. Boneless Porkloin, seal and refrigerate overnight. Remove pork from dressing and pat dry with paper towel; discard remaining salad dressing. Sprinkle pork with 1 t. garlic pepper and 1 t. Italian seasoning and place in shallow pan. Roast at 350 degrees for 1 hour, until internal temperature reads 150 degrees. Remove roast from oven; let rest until temperature reaches 160 degrees, about 10 minutes before slicing to serve.)

Serve with:
Russet Baked Potato - NuVal score 93
Dole Salad - NuVal score 100
Kraft Light Salad Dressing
Fresh Strawberries - NuVal score 100
Meijer Fat Free Milk - NuVal score 91

  • 462 calories
  • 48 g carbohydrate
  • 15 g fat
  • 7 g fiber

Wednesday
Grilled Split Chicken Breast with McCormick Grill Mate 25% Less Sodium Montreal Chicken Seasoning

Serve with:
Kraft Pasta Salad
Asparagus Spears - NuVal score 100
Organic Bananas mixed with Sliced Strawberries & Slivered Almonds

  • 511 calories
  • 56 g carbohydrate
  • 15 g fat
  • 7 g fiber

Thursday
Layered Mexican Bake (See recipe section)

Serve with:
Meijer Cut Green Beans - NuVal score 100
Mini Angel Food Cake topped with Fresh Sliced Strawberries

  • 506 calories
  • 62 g carbohydrate
  • 15 g fat
  • 15 g fiber

Friday
Hawaiian Mahi-Mahi Fillets (Blend 2 oz macademia nuts and 1 c. Meijer plain breadcrumbs together until it is coarsely ground mixture. Dip 4 mahi mahi fillets into the blend; make sure each side is coated evenly. Mix 1/2 c. chopped papaya, 1/2 c. chopped mango, 1/2 c. pineapple in a bowl. In a pan, place 3 T. margarine and melt over medium heat. Once the margarine has melted, pan fry the fish front and back until cooked and the nuts are a rich golden brown color. Add fruit mixture over fillets.)

Serve with:
Uncle Ben's Whole Grain Brown Rice
Meijer Broccoli Cuts

  • 541 calories
  • 54 g carbohydrate
  • 22 g fat
  • 10 g fiber

Saturday
Broiled Ribeye Steak with A1 Steak Sauce

Serve with:
Homemade Mashed Potatoes
Meijer Peas & Carrots
Watermelon Chunks

  • 413 calories
  • 45 g carbohydrate
  • 11 g fat
  • 12 g fiber

SHOPPING LIST

Grocery

  • Kraft Italian Dressing
  • Kraft Light Salad Dressing (your choice)
  • McCormick Grill Mate 25% Less Sodium Montreal Chicken Seasoning
  • Kraft Pasta Salad
  • Mauna Loa Macademia Nuts
  • Meijer Plain Breadcrumbs
  • Uncle Ben's Whole Grain Brown Rice
  • A1 Steak Sauce
  • Chunky Red Salsa
  • Meijer Whole Wheat Tortillas
  • Meijer Extra Virgin Olive Oil
  • Meijer Organic Whole Wheat Penne Rigate Pasta

Dairy

  • Yoplait Yogurt
  • Meijer Fat Free Milk
  • Margarine
  • Breakstone's Reduced Fat Sour Cream
  • Kraft 2% Milk Shredded Sharp Cheddar Cheese
  • Meijer Grated Parmesan Cheese

Deli/Bakery

  • All Natural French Bread

Frozen

  • Meijer Cut Green Beans
  • Meijer Broccoli Cuts
  • Meijer Peas & Carrots
  • Meijer Corn

Meat

  • 1 (2-3 lb.) Bonelesss Porkloin
  • Meijer Split Chicken Breast
  • 4 Fresh Mahi Mahi Fillets
  • Certified Angus Beef Ribeye Steak
  • 1 1/2 lb. Safety Sealed Ground Sirloin
  • Meijer Italian Sausage

Produce

  • Pineapple
  • Cherries
  • Russet Potato
  • Dole Salad
  • Strawberries
  • Asparagus Spears
  • Organic Bananas
  • Slivered Almonds
  • Mini Angel Food Cake
  • Papaya
  • Mango
  • Watermelon
  • Vidalia Onions
  • Green Bell Peppers
  • Flat Leaf Parsley
  • Portabella Mushrooms x 4
  • Baby Spinach
  • Grape Tomatoes

Pantry Items:

  • Garlic Powder
  • Italian Seasoning
  • Chili Powder
  • Garlic Cloves

Recipes

Layered Mexican Bake - Makes 8 Servings

1 1/2 lb. Safety Sealed ground sirloin
1 large Vidalia onion, chopped
2 green bell peppers, chopped
4 t. chili powder
2 1/2 c. chunky red salsa
2 pkg.(10 oz) Meijer frozen corn
6 Meijer whole wheat tortillas (8 inch)
1 c. Breakstone's reduced fat sour cream
1 1/2 c. Kraft 2% milk shredded sharp cheddar cheese

Heat oven to 375 degrees. Brown meat with onions and peppers in large skillet on medium high heat. Stir in chili powder; cook 1 minute. Add salsa and corn; mix well. Simmer 5 minutes. Spread 2 c. meat sauce onto bottom of 13x9 inch baking dish; top with layers of 2 tortillas, 1 c. meat sauce, sour cream and 1/2 c. cheese. Cover with 2 tortillas, 2 c. remaining meat sauce and half of remaining cheese; top with remaining tortillas and meat sauce. Cover with foil. Bake 30 minutes or until casserole is heated through. Top with remaining cheese; bake, uncovered, 5 minutes or until melted.

Recipe adapted from www.kraftfoods.com

Calories: 390
Total fat: 15 g
Cholesterol: 80 mg
Sodium: 1010 mg
Carbohydrate: 42 g
Protein: 33g
Fiber: 13 g

Stuffed Portabella Mushrooms - Makes 4 Servings

1/2 c. Meijer bread crumbs
1/2 c. Meijer grated Parmesan
2 T. chopped fresh flat leaf parsley leaves
salt and pepper to taste
4 portabella mushrooms
2 T. Meijer extra virgin olive oil

Preheat broiler. In a small bowl stir together bread crumbs, parmesan, parsley and salt and pepper to taste. Cut off and discard mushroom stems. Put mushrooms, grill sides down, on a baking sheet and brush tops with 1/2 T. olive oil. Broil mushrooms 2 to 3 inches from heat until golden, about 3 minutes. Turn mushrooms over and season with salt and pepper. Broil mushrooms 3 minutes more. Mound bread crumb mixture onto mushroom centers and drizzle with remaining olive oil. Broil stuffed mushrooms until stuffing is golden brown, 1 to 2 minutes.

Calories: 193
Total fat: 11 g
Cholesterol: 11 mg
Sodium: 461 mg
Carbohydrate: 15 g
Protein: 9 g
Fiber: 2 g

Penne with Italian Sausage & Spinach - Makes 4 Servings

8 oz Meijer Organic whole wheat penne rigate pasta
8 oz Meijer Italian sausage, removed from casing
4 cloves garlic, chopped
8 c. fresh baby spinach
1 c. halved grape tomatoes
1/2 c. Meijer grated parmesan cheese
2 t. freshly ground pepper
1/4 t. salt
2 t. Meijer extra virgin olive oil

Cook pasta according to package directions. Meanwhile, cook sausage in a large nonstick skillet over medium high heat, breaking it into small pieces with a wooden spoon, until cooked through, 2 to 4 minutes. Stir in garlic, spinach and tomatoes. Cook, stirring often, until the greens wilt and the tomatoes begin to break down, 1 to 2 minutes. Remove from the heat; cover and keep warm. Combine cheese, pepper and salt in a large bowl. Measure out 2 T. 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-spinach mixture.

Calories: 474
Total fat: 20 g
Cholesterol: 50 mg
Sodium: 858 mg
Carbohydrate: 47 g
Protein: 24 g
Fiber: 3 g

Please consult your physician or healthcare provider with any health-related concerns, including changing your diet or starting an exercise routine. Information found at Meijer.com should never replace your doctor's advice or care.


]]>http://www.meijermealbox.com/week-of-may-16-2010Week of May 9, 2010http://www.meijermealbox.com/week-of-may-9-2010Fri, 07 May 2010 05:05:29 GMTMeijer DietitianNOTE ON PORTION SIZES and NUTRITIONAL CONTENT OF MEALS
The nutritional information given after each menu is approximate and is based on one serving of each of the menu items listed (excluding any suggested wine). Our goal is to develop menus and recipes that meet the National Cholesterol Education Program Adult Treatment Panel III and American Heart Association guidelines. Also our menus provide servings from all of the My Pyramid (www.mypyramid.gov) food groups to assist in providing balanced meals. Each recipe will indicate the number of servings it provides. Other menu items are based on normal portion sizes (i.e.: 1/2 c. vegetable or fruit; 1 piece of fresh fruit; 1 c. salad; 2 T. salad dressing; 1 roll or slice of bread; 1/2 c. rice or potatoes; 1 c. milk or soup; 3-4 oz. meat). You can also refer to the nutritional facts panel on packaged foods which provide the portion size and number of servings per package. Please visit www.mypyramid.gov to select an individualized meal plan that meets your daily needs.

Meijer is now using NuVal! The NuVal system is an easy-to-use, science based food nutrition scoring system that helps you to quickly see the nutritional value of foods you're buying. It provides one simple score, from 1 to 100. The higher nutritional value, the higher the NuVal score. For more information go to www.nuval.com for more scores and category ranges.

Look for NuVal scores in this week's mealbox menus!

Sunday - Mother's Day Brunch
Blueberry-Pecan Pancakes (See recipe section)

Serve with:
Mini Mushroom and Sausage Quiches (See recipe section)
Spinach Salad with Strawberries & Goat Cheese (See recipe section)

  • 610 calories
  • 55 g carbohydrate
  • 31 g fat
  • 7 g fiber

Meatless Monday
Angel Hair with Artichokes, Pistachio Nuts and Bread Crumbs (See recipe section)

Serve with:
Navel Orange Segments - NuVal score 100

  • 511 calories
  • 83 g carbohydrate
  • 13 g fat
  • 12 g fiber

Tuesday
Asian Burger (Combine 1 lb. Certified Angus Beef ground round beef, 1/4 c. bread crumbs, 1 large egg white, 1/4 t. salt and 1/8 t. black pepper in large bowl; mixing lightly but thoroughly. Lightly shape into four 1/2 inch thick patties. Grill patties for 7 to 8 minutes until instant read thermometer reads 160 degrees, turning occasionally. About 2 minutes before burgers are done, place Aunt Millie's whole wheat hamburger buns, cut sides down on grill. Grill until lightly toasted.)

Serve with:
Sesame-Soy Mayonnaise (Combine 1/4 c. light mayonnaise, 1 T. thinly sliced green onion, 1/2 t. low sodium soy sauce, 1/4 t. sesame oil and 1/8 t. ground red pepper in small bowl. Spread mayo mixture on bottom of each bun, top with burger.)
Romaine Heart Salad - NuVal score 100
DelMonte Fruit in Lite Syrup - NuVal score 14

  • 508 calories
  • 46 g carbohydrate
  • 23 g fat
  • 5 g fiber

Wednesday
Grilled Tip Steak - NuVal score 34

Serve with:
Uncle Ben's Ready Whole Grain Brown Rice
Asparagus Spears - NuVal score 100
Fresh Bartlett Pears - NuVal score 96

  • 430 calories
  • 35 g carbohydrate
  • 18 g fat
  • 7 g fiber

Thursday
Seasoned Pork Loin Fillet - NuVal score 24

Serve with:
Ore-Ida Steam n' Mash Garlic Seasoned Potatoes - NuVal score 24
Steamed Organic Broccoli - NuVal score 100
Fresh Sliced Apple - NuVal score 96
Dean's Ice Cream

  • 477 calories
  • 47 g carbohydrate
  • 18 g fat
  • 13 g fiber

Friday
Broiled Perch (Combine 1 t. lemon pepper, 1/4 t. ground cumin, 1/4 t. salt and 4 T. lime juice in a resealable plastic bag; add 1 1/2 lb. ocean perch fillet. Seal and shake; chill 20 minutes. Broil for 4 to 6 minutes.)

Serve with:
Meijer Gold Grilled Pineapple Chipotle Salsa
Hodgson Mill Whole Wheat Couscous
Meijer Green Peas- NuVal score 60
Fresh Grapes - NuVal score 91

Silk Soymilk

  • 439 calories
  • 57 g carbohydrate
  • 7 g fat
  • 11 g fiber

Saturday
Easy Bistro Chicken (See recipe section)

Serve with:
Ronzoni Healthy Harvest Whole Wheat Penne Rigate Pasta
Meijer Cut Green Beans - NuVal score 100
Fruit Frenzy

  • 500 calories
  • 51 g carbohydrate
  • 15 g fat
  • 9 g fiber

SHOPPING LIST

Grocery

  • Silk Soymilk
  • Meijer Bread Crumbs
  • Kraft Light Mayonnaise
  • Kikkoman Less Sodium Soy Sauce (in ethnic aisle)
  • Del Monte Fruit in Lite Syrup
  • Meijer Canola Oil
  • Baking Powder
  • Meijer All Purpose Flour
  • Whole Wheat Flour
  • Meijer Light Brown Sugar
  • Dynasty Sesame Oil (in ethnic aisle)
  • Uncle Ben's Ready Whole Grain Brown Rice
  • Meijer Gold Grilled Pineapple Chipotle Salsa
  • Ronzoni Healthy Harvest Whole Wheat Penne Rigate Pasta
  • Meijer Extra Virgin Olive Oil
  • Pure Maple Syrup or Meijer Brown Sugar
  • Red Wine Vinegar
  • 1 (15 oz) can Dei Fratelli Stewed Tomatoes
  • Kraft Zesty Italian Dressing
  • Tomato Paste
  • Barilla Angel Hair Pasta
  • Meijer Reduced- Sodium Chicken Broth

Dairy

  • Meijer Eggs
  • Kraft Shredded Swiss Cheese
  • Meijer Fat Free Milk
  • Meijer Buttermilk
  • Kraft Shredded Low Moisture Part Skim Mozzarella Cheese

Deli/Bakery

  • Aunt Millie's whole Wheat Hamburger Bun

Frozen

  • Ore-Ida Steam n' Mash Garlic Seasoned Potatoes
  • Meijer Cut Green Beans
  • Meijer Green Peas
  • Dean's Ice Cream

Meat

  • 1 lb. Certified Angus Beef Ground Round
  • 4 Tyson Boneless Skinless Chicken Breast
  • Certified Angus Beef Tip Steak
  • Seasoned Pork Fillet
  •  1 1/2 lb. Ocean Perch Fillet
  • Jennie-O Turkey Sausage
  • Oscar Mayer Bacon

Produce

  • Navel Orange
  • Green Onion
  • Romaine Hearts
  • Asparagus Spears
  • Bartlett Pears
  • Organic Broccoli
  • Apples
  • Limes
  • Grapes
  • Fruit Frenzy
  • Mushrooms
  • Baby Spinach
  • Strawberries
  • Dried Blueberries
  • Pecans
  • Woolwich Goat Cheese
  • Vidalia Onion
  • Artichokes
  • Lemons
  • Parsley
  • Pistachio Nuts

Pantry Items:

  • Ground Red Pepper
  • Lemon Pepper
  • Ground Cumin
  • Ground Cinnamon
  • Garlic Cloves

Recipes

Mini Mushroom and Sausage Quiches - Makes 10 Servings

8 oz Jennie- O turkey breakfast sausage, removed from casing and crumbled into small pieces
1 t. Meijer extra virgin olive oil
8 oz mushrooms, sliced
1/4 c. sliced green onions
1/4 c. shredded swiss cheese
1 t. freshly ground pepper
5 Meijer eggs
3 egg whites
1 c. Meijer fat free milk

Position rack in center of oven; preheat to 325 degrees. Coat a nonstick muffin tin generously with cooking spray. Heat a large nonstick skillet over medium high heat. Add sausage and cook until golden brown, 6 to 8 minutes. Transfer to a bowl to cool. Add oil to the pan. Add mushrooms and cook, stirring often, until golden brown, 5 to 7 minutes. Transfer mushrooms to the bowl with the sausage. Let cool for 5 minutes. Stir in green onions, cheese and pepper. Whisk eggs, egg whites and milk in a medium bowl. Divide the egg mixture evenly among the prepared muffin cups. Sprinkle a heaping tablespoon of the sausage mixture into each cup. Bake until the tops are just beginning to brown, 25 minutes. Let cool on a wire rack for 5 minutes. Place a rack on top of the pan, flip it over and turn the quiches out onto the rack. Turn upright and let cool completely.

Calories: 90
Total fat: 5 g
Cholesterol: 105 mg
Sodium: 217 mg
Carbohydrate: 3 g
Protein: 9 g
Fiber: 0 g

Bluberry-Pecan Pancakes - Makes 8 Servings

1 c. Meijer all purpose flour
1/2 c. whole wheat flour
1/2 c. dried blueberries
1/2 c. finely chopped pecans, toasted
3 T. light brown sugar
2 t. baking powder
1 t. ground cinnamon
1/2 t. salt

Whisk all purpose flour, whole wheat flour, blueberries, pecans, brown sugar, baking powder, cinnamon and salt in a medium bowl.  To make pancakes: whisk 2 large eggs, 2 large egg whites, 1 1/2 c. Meijer buttermilk and 2 T. canola oil in a medium bowl.  Put blueberry pecan pancake mix in a large bowl.  Make a well in the center of the mix; add wet ingredients and stir until just combined.  Use about 1/4 c. batter for each pancake.

Calories: 259
Total fat: 10 g
Cholesterol: 54 mg
Sodium: 356 mg
Carbohydrate: 35 g
Protein: 8 g
Fiber: 3 g

Spinach Salad with Strawberries & Goat Cheese - Makes 4 Servings

1 T. pure maple syrup or brown sugar
2 T. red wine vinegar
1 T. Meijer extra virgin olive oil
1/4 t. salt
freshly ground pepper to taste
3 c. baby spinach
2 1/2 c. sliced fresh strawberries
1/2 c. toasted chopped pecans
1/4 c. crumbled goat cheese

Whisk maple syrup, vinegar, oil, salt and pepper in a large bowl. Add spinach and strawberries; toss to coat. Divide the salad among 4 plates and top with pecans and goat cheese.

Calories: 215
Total fat: 17 g
Cholesterol: 4 mg
Sodium: 209 mg
Carbohydrate: 15 g
Protein: 5 g
Fiber: 4 g

Easy Bistro Chicken - Makes 4 Servings

2 t. Meijer extra virgin olive oil
3 c. sliced fresh mushrooms
1 onion, chopped
1 can (15oz) Dei Fratelli stewed tomatoes, undrained
1/4 c. Kraft zesty italian dressing
3 T. Hunt's tomato paste
4 Tyson small boneless skinless chicken breast halves (1 lb.)
1 c. Kraft shredded low moisture part skim mozzarella cheese
2 slices Oscar Mayer fully cooked bacon,crumbled

Heat oil in large nonstick skillet on medium-high heat. Add mushrooms and onions; cook 5 minutes, stirring occasionally. Stir in tomatoes, dressing and tomato paste. Add chicken; cover. Simmer on medium-low heat 12 minutes or until chicken is done (165 degrees). Top with cheese and bacon; simmer, uncovered, 5 minutes or until cheese is melted.

Recipe adapted from www.kfratfoods.com

Calories: 340
Total fat: 15 g
Cholesterol: 85 mg
Sodium: 790 mg
Carbohydrate: 16 g
Protein: 35 g
Fiber: 3 g

Angel Hair with Artichokes, Pistachio Nuts and Bread Crumbs - Makes 4-6 Servings

1 box Barilla Angel Hair
4 each artichokes, sliced
6 fresh lemons slices
1/4 c. Meijer extra virgin olive oil
1 clove garlic, chopped
3 T. fresh parsley, chopped
1 c. Meijer reduced-sodium chicken broth
3/4 c. Meijer bread crumbs
1/4 c. pistachio nuts

Bring a large pot of water to a boil to cook the pasta. Peel artichokes and clean out the center. Cut in half and then into small dices. Place diced artichoke pieces into a large bowl filled with water and lemon slices to prevent discoloring. Saute garlic in olive oil in a large skillet over medium until garlic is slightly yellow. Add artichokes to the skillet and saute until cooked thoroughly. Add parsley and chicken broth. Continue cooking until liquid is reduced by half. Toast bread crumbs and pistachio nuts in separate dry skillet over medium heat. Cook angel hair according to package directions. Drain and toss with artichokes. Top with bread crumb and pistachio nut mixture.

Recipe adapted from www.barillaus.com

Calories: 451
Total fat: 13 g
Cholesterol: 0 mg
Sodium: 131 mg
Carbohydrate: 68 g
Protein: 14 g
Fiber: 8 g


Please consult your physician or healthcare provider with any health-related concerns, including changing your diet or starting an exercise routine. Information found at Meijer.com should never replace your doctor's advice or care.





]]>http://www.meijermealbox.com/week-of-may-9-2010Week of May 2, 2010http://www.meijermealbox.com/week-of-may-2-2010Mon, 26 Apr 2010 03:04:50 GMTMeijer DietitianNOTE ON PORTION SIZES and NUTRITIONAL CONTENT OF MEALS
The nutritional information given after each menu is approximate and is based on one serving of each of the menu items listed (excluding any suggested wine). Our goal is to develop menus and recipes that meet the National Cholesterol Education Program Adult Treatment Panel III and American Heart Association guidelines. Also our menus provide servings from all of the My Pyramid (www.mypyramid.gov) food groups to assist in providing balanced meals. Each recipe will indicate the number of servings it provides. Other menu items are based on normal portion sizes (i.e.: 1/2 c. vegetable or fruit; 1 piece of fresh fruit; 1 c. salad; 2 T. salad dressing; 1 roll or slice of bread; 1/2 c. rice or potatoes; 1 c. milk or soup; 3-4 oz. meat). You can also refer to the nutritional facts panel on packaged foods which provide the portion size and number of servings per package. Please visit www.mypyramid.gov to select an individualized meal plan that meets your daily needs.

Meijer is now using NuVal! The NuVal system is an easy-to-use, science based food nutrition scoring system that helps you to quickly see the nutritional value of foods you're buying. It provides one simple score, from 1 to 100. The higher nutritional value, the higher the NuVal score. For more information go to www.nuval.com for more scores and category ranges.

Look for NuVal scores in this week's mealbox menus!

Sunday
Velveeta Cheesy Bacon-Hash Brown Bake (See recipe section)

Serve with:
DanActive Yogurt - NuVal score 24
Fresh Sliced Apple - NuVal score 96

  • 424 calories
  • 39 g carbohydrate
  • 19 g fat
  • 5 g fiber

Meatless Monday
Chickpea, Bulgur & Tomato Pilaf (See recipe section)

Serve with:
Meijer Wheat Pita Bread Wedges
Fresh Strawberries - NuVal score 100

  • 506 calories
  • 88 g carbohydrate
  • 12 g fat
  • 14 g fiber

Tuesday
Balsamic Pork Chop (Place 4 boneless pork chops in a large resealable bag; pour 1 1/2 c. Kraft balsamic vinaigrette dressing over. Seal bag and refrigerate for 2 to 24 hours. Prepare medium-hot grill. Remove chops from marinade and pat dry. Discard remaining marinade. Grill chops directly over heat for about 8 to 10 minutes, turning once until internal temperature on a thermometer reads 160 degrees.)

Serve with:
Baked Potato - NuVal score 93
Green Giant Broccoli & Carrots - NuVal score 82
Pineapple Chunks - NuVal score 99

  • 406 calories
  • 56 g carbohydrate
  • 6 g fat
  • 11 g fiber

Wednesday- Cinco de Mayo
Fiesta Tacos (Brown 1 lb. lean ground beef in large skillet on medium-high heat. Drain fat. Stir in 1 pkg. McCormick taco seasoning mix and 3/4 c. water. Bring to a boil. Reduce heat to low; simmer 5 minutes, stirring occasionally. Spoon into warmed taco shells. Serve with assorted toppings such as chopped cilantro, chopped Roma tomatoes and chopped onion.)

Serve with:
Orange Jicama Salad (Combine 1 jicama, peeled, sliced like matchsticks, 3 medium oranges, separated into segments, 1 small red onion, diced, 1 jalapeno pepper stemmed, seeded, chopped fine, 1 T. honey, 2 T. chopped cilantro and salt and pepper to taste. Refrigerate for 1 hour.)
Frozen Virgin Margarita (See recipe section)

  • 586 calories
  • 100 g carbohydrate
  • 15 g fat
  • 19 g fiber

Thursday
Grilled Top Round Steak - NuVal score 34

Serve with:
Spring Trio of Peas (See recipe section)
Fresh Sliced Mango - NuVal score 93
Meijer Fat Free Milk - NuVal score 91

  • 406 calories
  • 37 g carbohydrate
  • 12 g fat
  • 5 g fiber

Friday
Shrimp, Avocado-Onion Salad (Place 1lb. leaf lettuce, torn into bite size pieces in a large salad bowl. Arrange 1/3 lb. Meijer cooked shrimp, 1/2 c. thinly sliced red onion, 1 large cucumber, thinly sliced, 3 small oranges peeled and cut into 1/4 inch thick slices and 1 medium firm ripe avocado thinly sliced lengthwise (coat avocado slices with lime juice) on lettuce.)

Serve with:
Red Chile Dressing (Remove and discard stems and most of seeds from 3 large red California chiles. Rinse chiles and slice into 1/2 inch strips. In a sauce pan combine chiles and 3/4 c. water. Bring to a boil. Remove pan from heat; let chiles soak until slightly softened (about 5 minutes). In a blender or food processor, combine chile mixture, 1/3 c. cider vinegar, 2 T. sugar and 1 T. chopped fresh ginger; whirl until smoothly pureed.)
Crusty Country Wheat Baguette
Haagen Dazs Ice Cream

  • 412 calories
  • 46 g carbohydrate
  • 21 g fat
  • 4 g fiber

Saturday
Asian Chicken & Brown Rice (Heat 1 T. Meijer vegetable oil in a 10 inch skillet over medium-high heat. Add 4 Meijer chicken thighs, skin removed and cook until well browned on both sides. Remove the chicken from the skillet. Stir 1 ((10 3/4 oz) can Campbell's Healthy Request condensed cream of mushroom soup, 1 1/2 c. water, 1/4 c. Kikkoman less sodium teriyaki sauce and 1 (16 oz) bag Meijer frozen stir fry vegetables in the skillet and heat to a boil. Stir in 1 1/2 c. uncooked Meijer long grain instant brown rice. Return the chicken to the pan. Reduce the heat to low. Cover and cook for 5 minutes or until the chicken is cooked through and rice is tender.)

Serve with:
Navel Orange Segments - NuVal score 100

  • 484 calories
  • 62 g carbohydrate
  • 9 g fat
  • 8 g fiber

SHOPPING LIST

Grocery

  • Kraft Balsamic Vinaigrette Dressing
  • McCormick Taco Seasoning Mix
  • Cider Vinegar
  • Meijer Sugar
  • Meijer Vegetable Oil
  • 1 (10 3/4 oz) can Campbell's Healthy Request Condensed Cream of Mushroom
  • Meijer Long Grain Instant Brown Rice
  • Bob's Red Mill Bulgur Wheat
  • Meijer Extra Virgin Olive Oil
  • 1 (15 oz) can Bush's Cannellini Beans
  • Meijer Canola Oil
  • Butter Buds

Dairy

  • DanActive Yogurt
  • Meijer Fat Free Milk
  • Meijer Eggs
  • Breakstone's Reduced-Fat Sour Cream
  • Velveeta Pasteurized Prepared Cheese Product
  • Orange Juice

Deli/Bakery

  • Meijer Wheat Pita Bread
  • Crusty Country Wheat Baguette

Frozen

  • Green Giant Broccoli & Carrots
  • Green Giant Baby Sweet Peas
  • Haagen Dazs Ice Cream
  • 1 (16 oz) bag Meijer Stir-Fry Vegetables
  • Meijer Shredded Hash Browns
  • Meijer Frozen Limeade concentrate

Meat

  • 4 Boneless Pork Chops
  • 1 lb. Lean Ground Beef
  • 1 lb. Top Round Steak
  • Meijer Cooked Shrimp
  • 1 lb. Meijer Chicken Thighs
  • Oscar Mayer Bacon

Produce

  • Apples
  • Strawberries
  • Potatoes
  • Pineapple
  • Cilantro
  • Roma Tomatoes
  • Onion
  • Jicama
  • Navel Oranges
  • Red Onion
  • Jalapeno Pepper
  • Mango
  • Leaf Lettuce
  • Cucumber
  • Avocado
  • California Red Chiles
  • Gingerroot
  • Red Bell Pepper
  • Green Bell Pepper
  • Green Onions
  • Flat-Leaf Parsley
  • Lemon
  • Limes
  • Snow Pea Pods
  • Sugar Snap Peas

Pantry Items:

  • Kosher Salt
  • Dried Tarragon

Recipes

Velveeta Cheesy Bacon-Hash Brown Bake - Makes 12 Servings

8 slices Oscar Mayer bacon, chopped
2 c. Meijer frozen shredded hash browns, thawed
1/2 lb. fresh mushrooms, sliced
1 each red and green bell pepper, chopped
1 small onion, chopped
2 c. egg substitute
4 Meijer eggs
1/3 c. Breakstone's reduced-fat sour cream
3/4 lb. (12 oz) Velveeta pasteurized prepared cheese product, thinly sliced

Heat oven to 350 degrees. Cook bacon in large skillet on medium heat 10 minutes or until crisp, stirring occasionally. Remove bacon from skillet, reserving 2 T. drippings in skillet. Drain bacon on paper towels. Meanwhile, add potatoes, mushrooms, peppers and onions to drippings; cook 10 minutes or until peppers and onions are crisp-tender, stirring occasionally. Spread vegetable mixture onto bottom of 13x9 inch baking dish sprayed with cooking spray. Whisk eggs and sour cream until well blended; pour over vegetable mixture. Top with bacon and Velveeta. Bake 40 minutes or until center is set and casserole is heated through.

Recipe adapted from www.kraftfoods.com

Calories: 239
Total fat: 14 g
Cholesterol: 100 mg
Sodium: 620 mg
Carbohydrate: 13 g
Protein: 14 g
Fiber:1 g

Chickpea, Bulgur & Tomato Pilaf - Makes 4 Servings

1 c. Bob's Red Mill bulgur wheat, uncooked
1 c. boiling water
1 c. Roma tomatoes, diced
1 c. green onions, sliced
1/2 c. flat-leaf parsley, chopped
1 1/2 t. grated lemon
1/4 c. fresh lemon juice
3 T. Meijer extra virgin olive oil
1/2 t. salt
dash of pepper
1 (15 oz) can Bush's chickpeas (garbanzo beans), drained, rinsed

Combine bulgur and water in a large bowl. Cover and let stand 30 minutes, until tender, light and fluffy. If all the water is not absorbed let the bulgur stand longer, or press it in a strainer to remove excess liquid. Add the tomato, onions, parsley, grated lemon, lemon juice, olive oil, salt, pepper and chickpeas; stir well. Cover and chill.

Calories: 374
Total fat: 12 g
Cholesterol: 0 mg
Sodium: 669 mg
Carbohydrate: 58 g
Protein: 11 g
Fiber: 13 g

Frozen Virgin Margarita - Makes 4 Servings

2 T. kosher (coarse) salt
1/2 lime, cut into 4 wedges
6oz Meijer frozen limeade concentrate thawed
1/4 c. orange juice
4 c. ice cubes

Place the salt in a shallow dish. Rub the rim of each of 4 margarita glasses with a lime wedge and dip the rims into the salt; set the lime wedges aside. In a blender, blend the limeade, orange juice and ice cubes on high speed for 1 to 2 minutes, or until well blended and the ice cubes are crushed. Pour evenly into the glasses and garnish with the lime wedges. Serve immediately.

Calories: 145
Total fat: 0 g
Cholesterol: 0 mg
Sodium: 581 mg
Carbohydrate: 37 g
Protein: 0 g
Fiber: 0 g

Spring Trio of Peas - Makes 6 Servings

1 t. Meijer canola oil
1 c. fresh snow pea pods, trimmed
1 c. fresh sugar snap peas
2 c. Green giant frozen baby sweet peas
1/2 t. freshly grated lemon zest
1 T. lemon juice
1 1/2 t. dried tarragon
1 t. butter buds
salt to taste

Heat oil in large nonstick skillet over medium heat. Add snow peas and sugar snap peas and cook, stirring occasionally, for 2 minutes. Stir in frozen peas; cook, stirring occasionally, until heated through, about 3 minutes. Remove from heat. Stir in lemon zest, lemon juice, tarragon and butter buds. Taste and season with salt only if needed.

Recipe adapted from www.lowfatlifestyle.com

Calories:76
Total fat: 3 g
Cholesterol: 0 mg
Sodium: 68 mg
Carbohydrate: 10 g
Protein: 4 g
Fiber: 3 g

Please consult your physician or healthcare provider with any health-related concerns, including changing your diet or starting an exercise routine. Information found at Meijer.com should never replace your doctor's advice or care.



]]>http://www.meijermealbox.com/week-of-may-2-2010Week of April 25, 2010http://www.meijermealbox.com/week-of-april-25-2010Fri, 23 Apr 2010 23:25:00 GMTMeijer DietitianNOTE ON PORTION SIZES and NUTRITIONAL CONTENT OF MEALS
The nutritional information given after each menu is approximate and is based on one serving of each of the menu items listed (excluding any suggested wine). Our goal is to develop menus and recipes that meet the National Cholesterol Education Program Adult Treatment Panel III and American Heart Association guidelines. Also our menus provide servings from all of the My Pyramid (www.mypyramid.gov) food groups to assist in providing balanced meals. Each recipe will indicate the number of servings it provides. Other menu items are based on normal portion sizes (i.e.: 1/2 c. vegetable or fruit; 1 piece of fresh fruit; 1 c. salad; 2 T. salad dressing; 1 roll or slice of bread; 1/2 c. rice or potatoes; 1 c. milk or soup; 3-4 oz. meat). You can also refer to the nutritional facts panel on packaged foods which provide the portion size and number of servings per package. Please visit www.mypyramid.gov to select an individualized meal plan that meets your daily needs.

Meijer is now using NuVal! The NuVal system is an easy-to-use, science based food nutrition scoring system that helps you to quickly see the nutritional value of foods you're buying. It provides one simple score, from 1 to 100. The higher nutritional value, the higher the NuVal score. For more information go to www.nuval.com for more scores and category ranges.

Look for NuVal scores in this week's mealbox menus!

Sunday
Pork Spareribs- NuVal score 24

Serve with:
Homemade Mashed Potatoes
Meijer Green Peas - NuVal score 60
Fresh Grapes - NuVal score 91

  • 541 calories
  • 45 g carbohydrate
  • 25 g fat
  • 12 g fiber

Meatless Monday
Creamy Avocado & Cannellini Bean Wrap (See recipe section)

Serve with:
Meijer Fat Free Milk- NuVal score 91

  • 491 calories
  • 62 g carbohydrate
  • 18 g fat
  • 13 g fiber

Tuesday
Cheesy Macaroni Beef Skillet (Brown 1 lb. Meijer Ground Chuck in large skillet; drain. Stir in 1 can (14.5 oz) Italian-style diced tomatoes, undrained and 1 1/2 c. water; cover. Bring to boil. Stir in 1 pkg (7 1/4 oz) Kraft macaroni and the cheese sauce. Mix; simmer, covered, on medium-low heat 10 minutes. Stir. Top with 1 c. Kraft 2% milk shredded cheddar cheese. Remove from heat. Let stand, covered, 5 minutes or until cheese is melted.)

Serve with:
Dole Salad - NuVal score 100
Meijer Light Salad Dressing
Organic Granny Smith Apples - NuVal score 96

  • 520 calories
  • 49 g carbohydrate
  • 25 g fat
  • 6 g fiber

Wednesday
Rotisserie Chicken

Serve with:
Uncle Ben's Ready Whole Grain Brown Rice
Sweet Corn
Meijer Pineapple Chunks in Pineapple Juice
Meijer Ice Cream - NuVal score 22

  • 506 calories
  • 60 g carbohydrate
  • 17 g fat
  • 7 g fiber

Thursday
Turkey & Tomato Panini (Combine 3 T. Kraft light mayonnaise, 2 T. Meijer nonfat plain yogurt, 2 T. Meijer shredded parmesan cheese, 2 T. chopped fresh basil, 1 t. lemon juice and freshly ground pepper to taste in a small bowl. Spread about 2 t. of the mixture on each slice of whole wheat bread. Divide 8 oz thinly sliced Jennie-O deli Turkey and tomato slices among 4 slices of bread; top with the remaining bread. Heat 1 t. Meijer canola oil in a large nonstick skillet over medium heat. Place 2 panini in the pan. Place the medium skillet on top of the panini, then weigh it down with the cans. Cook the panini until golden on one side, about 2 minutes. Reduce the heat to medium-low, flip the panini, replace the top skillet and cans, and cook until the second side is golden, 1 to 3 minutes more. Repeat with another 1 t. oil and the remaining panini.)

Serve with:
Dole Salad - NuVal score 100
Meijer Light Salad Dressing
Meijer Yogurt

  • 497 calories
  • 53 g carbohydrate
  • 17 g fat
  • 6 g fiber

Friday
Mock Ceviche (See recipe section)

Serve with:
Meijer Multigrain Tortilla Chips - NuVal score 27
Mixed Berry Smoothie (Combine 1 c. Meijer frozen mixed berries, 1/2 banana, 1/2 c. apple juice and 1/4 c. Meijer lowfat plain yogurt in a blender; blend until smooth.)

  • 596 calories
  • 90 g carbohydrate
  • 14 g fat
  • 12 g fiber

Saturday
Turkish Chicken Thighs (See recipe section)

Serve with:
Hodgson Mill Whole Wheat Couscous
Organic Salad - NuVal score 100
Organic Salad Dressing
Fresh Strawberries - NuVal score 100

  • 400 calories
  • 53 g carbohydrate
  • 12 g fat
  • 4 g fiber

SHOPPING LIST

Grocery

  • 1 (14.5 oz) can Italian-style Diced Tomatoes
  • 1 pkg. (7 1/4 oz) Kraft Macaroni & Cheese Dinner
  • Meijer Light Salad Dressing
  • Hodgson Mill Whole Wheat Couscous
  • Chipotle Chile in Adobo Sauce (in ethnic aisle)
  • Kraft Light Mayonnaise
  • Meijer Canola Oil
  • Meijer Multigrain Tortilla Chips
  • Apple Juice
  • Cider Vinegar
  • Meijer Pineapple Chunks in Pineapple Juice
  • La Tortilla Factory Multigrain Wraps
  • 1 (15 oz) can Bush's Cannellini Beans

Dairy

  • Meijer Fat Free Milk
  • Kraft 2% Milk Shredded Cheddar Cheese
  • Meijer Nonfat Plain Yogurt
  • Meijer Lowfat Plain Yogurt
  • Meijer Shredded Parmesan Cheese
  • Meijer Yogurt

Deli/Bakery

  • Whole Wheat Bread
  • Jennie-O Deli Turkey

Frozen

  • Meijer Green Peas
  • Meijer Mixed Berries

Meat

  • Pork Spareribs
  • 1 lb. Meijer Ground Chuck
  • 3 1/2 lbs. Meijer Frozen Chicken Thighs
  • 1 lb. Tilapia Fillets

Produce

  • Russet Potatoes
  • Grapes
  • Dole Salad
  • Organic Granny Smith Apples
  • Organic Salad
  • Organic Salad Dressing
  • Carrots
  • Strawberries
  • Basil
  • Tomato
  • Banana
  • Cilantro
  • Avocado
  • Limes
  • Lemons
  • Red Onion
  • Gingerroot
  • Red Cabbage
  • Jalapeno Peppers
  • Sweet Onion

Pantry Items:

  • Garlic Cloves
  • Hot or Sweet Paprika
  • Ground Cayenne Pepper
  • Dried Mint

Recipes

Creamy Avocado & Cannellini Bean Wrap - Makes 4 Servings

2 T. cider vinegar
1 T. Meijer canola oil
2 t. finely chopped canned chipotle chile in adobo sauce
1/4 t. salt
2 c. shredded red cabbage
1 medium carrot, shredded
1/4 c. chopped fresh cilantro
1 (15 oz) can Bush's cannellini beans, drained, rinsed
1 ripe avocado
1/2 c. Kraft 2% milk shredded cheddar cheese
2 T. minced red onion
4 La Tortilla Factory Multigrain Wraps

Whisk vinegar, oil, chipotle chile and salt in a medium bowl. Add cabbage, carrot and cilantro; toss to combine. Mash beans and avocado in another medium bowl with a potato masher or fork. Stir in cheese and onion. To assemble the wraps, spread about 1/2 c. of the bean-avocado mixture onto a wrap and top with about 2/3 c. of the cabbage carrot slaw. Roll up. Repeat with remaining ingredients. Cut the wraps in half to serve, if desired.

Calories: 411
Total fat: 18 g
Cholesterol: 15 mg
Sodium: 633 mg
Carbohydrate: 50 g
Protein: 13 g
Fiber: 13 g

Turkish Chicken Thighs - Makes 4 Servings

8 Meijer bone-in chicken thighs, (about 3 1/2 lbs.), skin removed, trimmed
1 T. lemon juice
1 c. lowfat plain yogurt
2 cloves garlic, minced
1 T. minced fresh ginger
2 t. hot paprika or 2 t. sweet paprika and 1/4 t. cayenne
1 1/2 t. dried mint
1/2 t. salt

Place chicken in a large bowl. Add lemon juice and toss to coat. Whisk yogurt, garlic, ginger, paprika, mint and salt in a separate bowl. Pour the yogurt mixture over the chicken and stir to coat. Cover with plastic wrap and refrigerate for at least 1 hour or up to 24 hours. Position rack in upper third of oven; preheat broiler. Remove the chicken from the marinade (discard marinade). Place the chicken on a broiler rack and broil until browned on top, about 15 minutes. Reduce oven temperature to 400 degrees and bake until the chicken is juicy and just cooked through, about 15 minutes longer.

Calories: 138
Total fat: 4 g
Cholesterol: 82 mg
Sodium: 251 mg
Carbohydrate: 3 g
Protein: 21 g
Fiber: 0 g

Mock Ceviche - Makes 4 Servings

1 lb. tilapia fillets, cut into 2 inch pieces
1-2 jalapeno peppers, minced
1/2 c. lime juice
1/2 c. chopped fresh cilantro
1/4 t. salt
1 large tomato, chopped
1/2 c. thinly sliced sweet onion
1 avocado, chopped

Place the tilapia in a medium skillet. Cover with water. Bring to a boil over high heat, remove from the heat, cover and let stand for 5 minutes. Meanwhile, place jalapeno to taste in a small bowl and whisk in lime juice, 2
T. cilantro and salt. Transfer the tilapia to a large, shallow dish with a slotted spoon and pour the lime juice mixture over the top. Add tomato and onion; gently mix to combine. (It's ok if the tilapia breaks apart.) Cover and chill for at least 20 minutes. Sprinkle with the remaining cilantro and avocado just before serving.

Calories: 236
Total fat: 11 g
Cholesterol: 57 mg
Sodium: 378 mg
Carbohydrate: 13 g
Protein: 25 g
Fiber: 5 g

Please consult your physician or healthcare provider with any health-related concerns, including changing your diet or starting an exercise routine. Information found at Meijer.com should never replace your doctor's advice or care.


]]>http://www.meijermealbox.com/week-of-april-25-2010Week of April 18, 2010http://www.meijermealbox.com/week-of-april-18-2010Fri, 09 Apr 2010 21:35:19 GMTMeijer DietitianNOTE ON PORTION SIZES and NUTRITIONAL CONTENT OF MEALS
The nutritional information given after each menu is approximate and is based on one serving of each of the menu items listed (excluding any suggested wine).  Our goal is to develop menus and recipes that meet the National Cholesterol Education Program Adult Treatment Panel III and American Heart Association guidelines.  Also our menus provide servings from all of the My Pyramid (www.mypyramid.gov) food groups to assist in providing balanced meals.  Each recipe will indicate the number of servings it provides.  Other menu items are based on normal portion sizes (i.e.: 1/2 c. vegetable or fruit; 1 piece of fresh fruit; 1 c. salad; 2 T. salad dressing; 1 roll or slice of bread; 1/2 c. rice or potatoes; 1 c. milk or soup; 3-4 oz. meat).  You can also refer to the nutritional facts panel on packaged foods which provide the portion size and number of servings per package.  Please visit www.mypyramid.gov to select an individualized meal plan that meets your daily needs.

Meijer is now using NuVal!  The NuVal system is an easy-to-use, science based food nutrition scoring system that helps you to quickly see the nutritional value of foods you're buying.  It provides one simple score, from 1 to 100.  The higher nutritional value, the higher the NuVal score.  For more information go to www.nuval.com for more scores and category ranges.

Look for NuVal scores in this week's mealbox menus!

Sunday
Whole Roasted Lemon-Herb Chicken (See recipe section)

Serve with:
Homemade Mashed Potatoes
Birdseye Baby Sweet Peas- NuVal score 96
Cantaloupe Chunks- NuVal score 93
Breyer's Ice Cream

  • 630 calories
  • 71 g carbohydrate
  • 19 g fat
  • 18 g fiber

Meatless Monday
Oven-Crisp Black Bean & Corn Flautas (See recipe section)

Serve with:
Dole Salad - NuVal score 100
Meijer Light Salad Dressing
Yoplait Yogurt Cup - NuVal score 28
Fresh Strawberries - NuVal score 100

  • 571 calories
  • 88 g carbohydrate
  • 16 g fat
  • 12 g fiber

Tuesday
Seasoned Pork Loin Fillet - NuVal score 23

Serve with:
Birdseye Baby Gold & White Corn- NuVal score 91
Greenhouse Cucumber & Sliced Greenhouse Tomatoes on the Vine
Fresh Apples - NuVal score 96

  • 413 calories
  • 35 g carbohydrate
  • 8 g fat
  • 8 g fiber

Wednesday
Deluxe Roast Beef Sandwich (Combine 1 T. Hellmann's lowfat mayonnaise, 2 t. horseradish and 2 t. chili sauce.  Spread mayonnaise mixture on one slice of rye bread.  Top with romaine lettuce leaf, slice of Charlie's Pride Roast Beef, tomato slices, sliced red onion rings and remaining rye bread slice.)

Serve with:
Dole Salad with Sliced Greenhouse Tomatoes on the Vine
Navel Orange Segments - NuVal score 100

  • 500 calories
  • 71 g carbohydrate
  • 12 g fat
  • 10 g fiber

Thursday- Earth Day!
Stir-Fried Spicy Chicken Tenders (Combine 1 t. sugar, 1 t. paprika, 1/2 t. salt, 1/2 t. pepper and 1/4 t. cayenne in a medium bowl.  Add 1 lb. chicken tenders, cut into 2 inch pieces and toss to coat.  Cover and refrigerate for 15 minutes or overnight.  Heat 1 T. canola oil in a large nonstick skillet over high heat.  Add Meijer Organic broccoli and cook, stirring occasionally, until vegetables are soft, 5 to 7 minutes.  Add the spice-rubbed chicken and cook, stirring, until no longer pink in the center, 3 to 5 minutes.)

Serve with:
Uncle Ben's Long Grain & Wild Rice
Mandarin Segments - NuVal score 93
Meijer Organic Fat Free Milk - NuVal score 91

  • 408 calories
  • 50 g carbohydrate
  • 5 g fat
  • 4 g fiber

Friday
Seared Salmon (In a small saucepan, combine 1 c. water, 1/2 c. white wine vinegar, 1/2 c. brown sugar, 3 T. finely chopped garlic and 1/2 t. salt.  Place 4 salmon fillets in the marinade and marinate for 30 minutes.  Heat 1 T. vegetable oil in a large nonstick skillet for 30 seconds over medium heat.  Remove the salmon from the marinade and place in the hot skillet with the skin side down.  Raise the heat to medium high and cook for about 3 minutes, lifting salmon with a spatula to loosen it from the pan.  Reduce heat to medium; then cover and cook for about another 4 minutes, until the salmon has just cooked through.)

Serve with:
Hodgson Mill Whole Wheat Couscous
Baby Spinach - NuVal score 100
Mini Angel Food Cake
Mango - NuVal score 93

  • 530 calories
  • 64 g carbohydrate
  • 9 g fat
  • 4 g fiber

Saturday
Mac n' Cheese Skillet Lasagna (See recipe section)

Serve with:
All Natural French Bread
Fresh Strawberries - NuVal score 100

  • 627 calories
  • 71 g carbohydrate
  • 23 g fat
  • 3 g fiber

SHOPPING LIST

Grocery

  • Meijer Light Salad Dressing
  • Hellmann's Lowfat Mayonnaise
  • Horseradish
  • Meijer Chili Sauce
  • Meijer Canola Oil
  • Meijer Vegetable Oil
  • Meijer Olive Oil
  • Uncle Ben's Long Grain & Wild Rice
  • Holland House White Wine Vinegar
  • Meijer Brown Sugar
  • Hodgson Mill Whole Wheat Couscous
  • 2 (15 oz) cans Bush's Black Beans
  • Meijer Naturals Salsa
  • Blancas Corn Tortillas (in ethnic aisle)
  • 1 pkg. (7 1/4 oz) Kraft Macaroni n' Cheese Dinner
  • Meijer Naturals Pasta Sauce

Dairy

  • Yoplait Yogurt
  • Meijer Organic Fat Free Milk
  • Meijer 1% Milk
  • Brummel & Brown Margarine
  • Kraft Shredded Mozzarella Cheese

Deli/Bakery

  • Rye Bread
  • Charlie's Pride Roast Beef
  • All Natural French Bread

Frozen

  • Birdseye Baby Sweet Peas
  • Birdseye Baby Gold & White Corn
  • Meijer Organic Broccoli
  • Breyer's Ice Cream

Meat

  • 1 Whole Fryer Chicken
  • Seasoned Pork Loin Fillet
  • 4 Meijer Frozen Wild Salmon Fillets
  • 1 lb. 96/4 Lean Ground Beef

Produce

  • White Potatoes
  • Cantaloupe
  • Dole Salad
  • Strawberries
  • Greenhouse Cucumber
  • Greenhouse Tomatoes on the Vine
  • Navel Oranges
  • Mandarins
  • Apples
  • Romaine Lettuce
  • Red Onion
  • Baby Spinach
  • Mini Angel Food Cake
  • Mangos
  • Strawberries
  • Onion
  • Cilantro

Pantry Items:

  • Paprika
  • Cayenne
  • Garlic
  • Chili Powder

Recipes

Whole Roasted Lemon Herb Chicken - Makes 6 Servings

8 sage leaves, chopped
2 t. thyme leaves
juice of 1 lemon
2 t. minced garlic
1 T. Meijer olive oil
3/4 t. salt
1/2 t. pepper

Position rack in lower third of oven; preheat oven to 400 degrees.  Combine sage leaves, thyme leaves, lemon juice, garlic, olive oil, salt and pepper; mix wel.  Pierce the remaining lemon all over with a sharp fork.  Cram the lemon, onion, sage and thyme into the chicken cavity.  Place the chicken breast side up on a cutting board.  Use your hands to gently loosen the skin covering the breast, thighs and the top end of the drumsticks.  Smear the lemon-herb mixture under the skin, covering as much of the meat as possible.  Place the chicken breast side up in a large roasting pan.  Bake until an instant-read thermometer inserted into the thickest part of the thigh without touching the bone reads 165 degrees, 1 to 1/4 hours.  Transfer the chicken to a clean cutting board and let rest for 10 minutes before carving.

Calories: 308
Total fat: 9 g
Cholesterol: 100 mg
Sodium: 691 mg
Carbohydrate: 21 g
Protein: 34 g
Fiber: 5 g

Oven-Crisp Black Bean & Corn Flautas - Makes 6 Servings

2 t. Meijer olive oil
1 medium onion, chopped
2 cloves garlic, minced
2 (15 oz) cans Bush's black beans, rinsed and drained
2 t. Meijer chili powder
1 (16 oz) jar Meijer Naturals salsa, divided
1 c.  Birdseye frozen baby gold & white corn
12 (6 inch) Blancas corn tortillas
1/4 c. chopped cilantro

Heat oil in skillet over medium heat.  Cook onion 3 to 5 minutes, or until soft.  Add garlic and cook 1 minute, or until translucent and fragrant.  Stir in beans, chili powder and 1 c. water.  Reduce heat to medium low, and simmer 10 minutes, or until most of liquid has evaporated.  Remove from heat.  Mash beans until mixture is thickened but still chunky and some beans remain whole.  Stir in 1 c. salsa and corn, and season with salt and pepper.  Cool.   Preheat oven to 425 degrees.  Coat 2 large baking sheets with cooking spray.  Spoon 1/3 c. black bean mixture down center of tortilla.  Roll tortilla around filling and secure closed with toothpick.  Set on prepared baking sheet.  Repeat with remaining tortillas and black bean mixture.  Bake 6 to 10 minutes, or until tortillas are browned and crisp.  Meanwhile, combine cilantro and remaining salsa in small bowl.  Place 2 flautas on each plate, and top with remaining salsa.

Calories: 286
Total fat: 3 g
Cholesterol: 0 mg
Sodium: 435 mg
Carbohydrate: 56 g
Protein: 11 g
Fiber: 11 g

Mac n'Cheese Skillet Lasagna - Makes 4 Servings

1 lb. 96/4 lean ground beef
1 1/2 c. water
1 pkg. (7 1/4 oz) Kraft macaroni & cheese dinner
1/4 c. 1% milk
1/4 c. Brummel & Brown margarine
1/2 c. Meijer Naturals pasta sauce
1/2 c. Kraft shredded mozzarella cheese

Brown meat in large skillet on medium-high heat, drain.  Add water and macaroni; stir.  Bring to boil.  Reduce heat to medium; cover and simmer 7 to 8 minutes or until macaroni is tender.  Stir in cheese sauce mix, milk, margarine and pasta sauce.  Reduce heat to low.  Top with mozzarella cheese; cover.  Cook 1 to 2 minutes or until cheese is melted.

Recipe adpated from www.kraftfoods.com

Calories: 540
Total fat: 28 g
Cholesterol: 85 mg
Sodium: 880 mg
Carbohydrate: 41 g
Protein: 32 g
Fiber: 2 g

Please consult your physician or healthcare provider with any health-related concerns, including changing your diet or starting an exercise routine.  Information found at Meijer.com should never replace your doctor's advice or care.

 

]]>http://www.meijermealbox.com/week-of-april-18-2010Week April 11, 2010http://www.meijermealbox.com/week-april-11-2010Sun, 04 Apr 2010 00:58:13 GMTMeijer DietitianNOTE ON PORTION SIZES and NUTRITIONAL CONTENT OF MEALS
The nutritional information given after each menu is approximate and is based on one serving of each of the menu items listed (excluding any suggested wine).  Our goal is to develop menus and recipes that meet the National Cholesterol Education Program Adult Treatment Panel III and American Heart Association guidelines.  Also our menus provide servings from all of the My Pyramid (www.mypyramid.gov) food groups to assist in providing balanced meals.  Each recipe will indicate the number of servings it provides.  Other menu items are based on normal portion sizes (i.e.: 1/2 c. vegetable or fruit; 1 piece of fresh fruit; 1 c. salad; 2 T. salad dressing; 1 roll or slice of bread; 1/2 c. rice or potatoes; 1 c. milk or soup; 3-4 oz. meat).  You can also refer to the nutritional facts panel on packaged foods which provide the portion size and number of servings per package.  Please visit www.mypyramid.gov to select an individualized meal plan that meets your daily needs.

Meijer is now using NuVal!  The NuVal system is an easy-to-use, science based food nutrition scoring system that helps you to quickly see the nutritional value of foods you're buying.  It provides one simple score, from 1 to 100.  The higher nutritional value, the higher the NuVal score.  For more information go to www.nuval.com for more scores and category ranges.

Look for NuVal scores in this week's mealbox menus!

Sunday
Pork Tenderloin Fajitas (Place 3 1/2 lb. pork tenderloin in large resealable bag; pour 1 1/2 c. World Harbors Mexican style fajita marinade over.  Seal bag and refrigerate for 2 to 24 hours.  Heat oven to 450 degrees.  Remove tenderloins from marinade (discard remaining marinade), pat dry and place in shallow roasting pan.  Roast tenderloins for 20-25 minutes, until internal temperature is 160 degrees.  Remove from oven, slice enough to serve.  Wrap and refrigerate leftovers up to 3 days.)

Serve with:
Warm Meijer Fajita size Whole Wheat Tortillas
Sauteed Onions,Red & Yellow Bell Peppers
Meijer Salsa
Dannon Yogurt- NuVal Score 24
Fresh Grapes- NuVal score 91

  • 488 calories
  • 63 g carbohydrate
  • 8 g fat
  • 4 g fiber

Meatless Monday
Penne Pasta Primavera (See recipe section)

Serve with:
Dole Salad- NuVal score 100
Meijer Light Salad Dressing
All Natural Italian Bread
Fresh Blackberries

  • 455 calories
  • 60 g carbohydrate
  • 16 g fat
  • 8 g fiber

Tuesday
Broiled Bone-in Pork Chops

Serve with:
Baked Russet Potato- NuVal score 93
Ginger-Orange Carrots (See recipe section)
Fresh Blueberries- NuVal score 100

  • 458 calories
  • 50 g carbohydrate
  • 12 g fat
  • 6 g fiber

Wednesday
Crispy Lemon-Oregano Chicken (Preheat oven to 400 degrees.  Add 1 tsp. dried oregano leaves to 1 pkt. Shake n' Bake chicken coating mix in the shaker bag; shake gently to combine.  Moisten 4 small Tyson chicken breast halves (about 1 lb.) with juice of 1 lemon; shake off excess.  Shake in coating mix as directed on package.  Place on foil-covered baking sheet.  Bake 20 minutes or until chicken is cooked through (165 degrees).)

Serve with:
Uncle Ben's Whole Grain Brown Rice
Green Giant Baby Sweet Peas- NuVal score 51
Fresh Sliced Apples- NuVal score 96
Haagen Dazs Ice Cream

  • 532 calories
  • 65 g carbohydrate
  • 14 g fat
  • 7 g fiber

Thursday
Fiesta Taco Salad (See recipe section)

Serve with:
Fresh Pineapple Slices- NuVal score 99
Meijer Fat Free Milk - NuVal score 91

  • 434 calories
  • 56 g carbohydrate
  • 11 g fat
  • 6 g fiber

Friday
Creole Style Catfish (In a large skillet, melt margarine over medium-low heat; season 4 catfish fillets with creole seasoning.  Place catfish in skillet and saute for 5 to 6 minutes.  Turn once and add 1/2 c. chopped onion, 1 small red bell pepper, chopped and 3 cloves garlic crushed.  Cover and cook until fish flakes easily with a fork and vegetables are tender.)

Serve with:
Ore-Ida Country Style Steak Potatoes- NuVal score 29
Green Giant Asparagus Cuts- NuVal score 82
Fresh Strawberries- NuVal score 100

  • 423 calories
  • 49 g carbohydrate
  • 10 g fat
  • 6 g fiber

Saturday
Steak & Sugar Snap Pea Pasta Salad (Cook 1 c. Ronzoni rotini pasta according to package directions.  During last 2 minutes of cooking time, add sugar snap peas; drain.  Combine pasta, 2 c. sugar snap peas, 1 c. grape tomatoes, cut in half 12 oz grilled Certified Angus Beef Top Sirloin, cut into slices.  Season with salt and pepper, as desired.)

Serve with:
Meijer Light Salad Dressing
Mango Lassi (Place 2 c. chopped peeled mango, 2/3 c. peach sorbet, 1 c. nonfat vanilla yogurt, 1/2 c. orange juice in a blender.  Pulse twice to chop mango, stir well, then blend until smooth.)

  • 511 calories
  • 65 g carbohydrate
  • 12 g fat
  • 4 g fiber

SHOPPING LIST

Grocery

  • Harbors Mexican Style Fajita Marinade
  • Meijer Fajita Size Whole Wheat Tortillas
  • Meijer Salsa
  • Meijer Extra Virgin Olive Oil
  • Shake n' Bake Chicken Coating Mix
  • Uncle Ben's Whole Grain Brown Rice
  • Ronzoni Rotini Pasta
  • Meijer Light Salad Dressing
  • 1 (12 oz) pkg. Ronzoni Healthy Harvest Whole Wheat Penne Rigate Pasta
  • Meijer Taco Seasoning Mix
  • 1 (14.5 oz) can Hunt's Petite Diced Tomatoes with Mild Green Chilies
  • Tortilla Chips

Dairy

  • Dannon Yogurt
  • Meijer Fat Free Milk
  • Meijer Nonfat Vanillas Yogurt
  • Meijer Orange Juice
  • Meijer Lowfat Ricotta Cheese
  • Meijer Shredded Mozzarella Cheese
  • Meijer Shredded Cheddar Cheese
  • Meijer Light Sour Cream

Deli/Bakery

  • All Natural Italian Bread

Frozen

  • Haagen Dazs Ice Cream
  • Green Giant Baby Sweet Peas
  • Green Giant Asparagus Cuts
  • Ore-Ida Country Style Steak Potatoes
  • Sorbet

Meat

  • 3 1/2 lb. Pork Tenderloin
  • 1 lb. Bone-In Pork Chops
  • 4 Catfish Fillets
  • 12 oz. Certified Angus Beef Top Sirloin
  • 1 lb. Sirloin Ground Beef

Produce

  • Apples
  • Onions
  • Red Bell Pepper
  • Yellow Bell Pepper
  • Grapes
  • Dole Salad
  • Blackberries
  • Russet Potato
  • Carrots
  • Gingerroot
  • Oranges
  • Lemons
  • Blueberries
  • Pineapple
  • Strawberries
  • Sugar Snap Peas
  • Grape Tomatoes
  • Mangos
  • Broccoli
  • Yellow Squash
  • Green Onion
  • Asiago Cheese

Pantry Items:

  • Dried Oregano
  • Creole Seasoning
  • Garlic Cloves

Recipes

Penne Pasta Primavera - Makes 4 Servings

1 medium red bell pepper, thinly sliced
2 T. Meijer olive oil
4 c. fresh broccoli florets
1 medium onion, thinly sliced
1 small yellow squash, sliced into thin strips
1 c. Meijer lowfat ricotta cheese
1/2 c. Meijer shredded mozzarella cheese
2 T. grated Asiago cheese
1/4 c. Meijer fat free milk
salt to taste
Pinch black pepper
1 (12 oz) pkg. Ronzoni Healthy Harvest whole wheat penne rigate pasta, cooked and drained

In a large skillet, saute the red bell pepper in olive oil until soft, about 3 minutes.  Add broccoli,onion and yellow squash; saute until tender.  In the meantime, put all the cheese, milk, salt and pepper in a small saucepan.  Heat the mixture until the cheeses blend together to form a sauce, 1-2 minutes.  Toss the vegetables with the cooked pasta, then add the cheese sauce.  Toss again and serve.

Calories: 151
Total fat: 8 g
Cholesterol: 19 mg
Sodium: 179 mg
Carbohydrate: 10 g
Protein: 9 g
Fiber: 5 g

Ginger-Orange Carrots Makes 4 Servings

1 lb. carrots, trimmed and peeled, cut into coins or sticks
1 T. Meijer extra virgin olive oil
salt and pepper
1 T. minced or grated peeled fresh gingerroot
1/3 c. freshly squeezed orange juice
1 t. lemon juice
1/2 t. lemon zest

Combine carrots, olive oil, salt and pepper, gingerroot and orange juice in a saucepan.  Bring to a boil, then cover and adjust heat so mixture simmers.  Cook until carrots are tender and liquid is almost gone, 10 to 20 minutes.  Uncover and boil off remaining liquid, then add lemon juice and lemon zest.  Taste and adjust seasoning if necessary.

Recipe adapted from www.lowfatlifestyle.com

Calories: 84
Total fat: 4 g
Cholesterol: 0 mg
Sodium: 36 mg
Carbohydrate: 13 g
Protein: 1 g
Fiber: 3 g

Fiesta Taco Salad - Makes 6 Servings

1 lb. sirloin ground beef
1 pkg. (1.25 oz) taco seasoning mix
1 can (14.5 oz) Hunt's petite diced tomatoes with mild green chilies, drained
1 pkg. (10 oz) Green Giant whole kernel corn, thawed
1 pkg. (10 oz) torn Dole mixed salad greens (10 oz pkg)
4 oz. tortilla chips
Meijer Shredded cheddar cheese, sliced green onion, reduced fat sour cream

Brown meat in large skillet over medium high heat; drain.  Add seasoning mix, undrained tomatoes and corn; mix well.  Cook over medium low heat 8 minutes, stirring occasionally.  Arrange about 1 1/2 c. of green onions on each of 6 serving plates.  Top evenly with the meat mixture.  Arrange tortilla chips around greens.  Garnish with cheese, onion and sour cream, if desired.

Recipe adapted from www.hunts.com

Calories: 294
Total fat: 11 g
Cholesterol: 47 mg
Sodium: 747 mg
Carbohydrate: 29 g
Protein: 19 g
Fiber: 4 g

Please consult your physician or healthcare provider with any health-related concerns, including changing your diet or starting an exercise routine.  Information found at Meijer.com should never replace your doctor's advice or care.

 

 

]]>http://www.meijermealbox.com/week-april-11-2010Week of April 4, 2010http://www.meijermealbox.com/week-of-april-4-2010Fri, 23 Apr 2010 22:14:46 GMTMeijer DietitianNOTE ON PORTION SIZES and NUTRITIONAL CONTENT OF MEALS
The nutritional information given after each menu is approximate and is based on one serving of each of the menu items listed (excluding any suggested wine).  Our goal is to develop menus and recipes that meet the National Cholesterol Education Program Adult Treatment Panel III and American Heart Association guidelines.  Also our menus provide servings from all of the My Pyramid (www.mypyramid.gov) food groups to assist in providing balanced meals.  Each recipe will indicate the number of servings it provides.  Other menu items are based on normal portion sizes (i.e.: 1/2 c. vegetable or fruit; 1 piece of fresh fruit; 1 c. salad; 2 T. salad dressing; 1 roll or slice of bread; 1/2 c. rice or potatoes; 1 c. milk or soup; 3-4 oz. meat).  You can also refer to the nutritional facts panel on packaged foods which provide the portion size and number of servings per package.  Please visit www.mypyramid.gov to select an individualized meal plan that meets your daily needs.

Meijer is now using NuVal!  The NuVal system is an easy-to-use, science based food nutrition scoring system that helps you to quickly see the nutritional value of foods you're buying.  It provides one simple score, from 1 to 100.  The higher nutritional value, the higher the NuVal score.  For more information go to www.nuval.com for more scores and category ranges.

Look for NuVal scores in this week's mealbox menus!

Sunday- Easter Brunch
Asparagus & Goat Cheese Frittata (See recipe section)

Serve with:
Herbed Sweet Potato (Preheat oven to 450 degrees.  In a large mixing bowl, combine 2 medium sweet potatoes,peeled and cut into 1/2 inch thick round slices, 1 T. Meijer olive oil, 2 garlic cloves, minced, 1/8 c. fresh thyme leaves, 1/8 t. salt, 1/8 t. red pepper flakes and toss.  Arrange potato slices in single layer on baking sheet.  Roast in oven until tender and slightly browned, about 40 minutes.)
Blueberry Whole Wheat Muffins (See recipe section)
Strawberry Minted Yogurt (Whisk together 1/2 c. Meijer nonfat plain yogurt and 1/2 c. Meijer buttermilk, 1 T. Meijer sugar, 1 1/2 t. chopped mint and 1/8 t. Meijer vanilla extract until smooth.  Spoon over 3 c. sliced strawberries.)
 

  • 433 calories
  • 52 g carbohydrate
  • 18 g fat
  • 8 g fiber

Meatless Monday
Quinoa, Mango & Black Bean Salad (See recipe section)

Serve with:
Perfection Deli Wheat Pita Bread

  • 566 calories
  • 104 g carbohydrate
  • 9 g fat
  • 21 g fiber

Tuesday
Broiled Boneless Sirloin Pork Chop- NuVal score 28

Serve with:
Barilla Plus Mulitgrain Penne Pasta- NuVal score 91 with Meijer Marinara Pasta Sauce- NuVal score 56
Meijer Green Peas- NuVal score 60
Fruit Frenzy

  • 464 calories
  • 57 g carbohydrate
  • 5 g fat
  • 10 g fiber

Wednesday
The Best Meatballs (Heat oven to 400 degrees.  Line 2(15x10x1 inch) pans with foil; spray with cooking spray.  Mix 2 lb. Certified Angus Beef ground round beef, 1 pkg. (6oz) stove top stuffing mix for chicken, 1 1/4 c water, 2 Meijer eggs until blended; shape into 32 (1 1/2 inch) balls, using 1/4 c. for each.  Place 16 meatballs in each prepared pan.  Bake 16 to 18 minutes or until done 160 degrees.  Combine half the meatballs with Tomato-Basil cream sauce (see recipe below).  Cool remaining meatballs; freeze for later use.)

Serve with:
Tomato-Basil Cream Sauce (Mix 1 jar (14 oz) Meijer pasta sauce, 2 oz. cubed Philadelphia neufchatel cream cheese and 2 T. chopped fresh basil in large skillet; cook on medium-low heat 3 minutes or until heated through, stirring occasionally.  Add 16 hot meatballs; stir to evenly coat.  Sprinkle with 1/4 c. Kraft grated parmesan cheese before serving.)
Meijer Yolk-Free Noodles- NuVal score 57
Organic Broccoli Florets- NuVal score 100
Navel Orange Segments- NuVal score 100

  • 566 calories
  • 61 g carbohydrate
  • 20 g fat
  • 10 g fiber

Thursday
Western Style Pork Shoulder Ribs

Serve with:
Homemade Mashed Potatoes
Bush's Homestyle Baked Beans- NuVal score 30
Meijer Cut Green Beans- NuVal score 100
Fresh Pineapple Slices- NuVal score 99

  • 497 calories
  • 50 g carbohydrate
  • 22 g fat
  • 17 g fiber

Friday
Baked Tilapia

Serve with:
Knorr Pasta Side
Grilled Artichokes (Slice 4 large artichoke tops off, crosswise.  Trim stems.  Boil or steam artichokes until bottoms pierce easily, or a petal pulls off easily.  Drain artichokes.  Cool.  Cut each artichoke in half lengthwise and scrape out fuzzy center and any purple tipped petals.  Mix 1/4 c. balsamic vinegar, 1/4 c. water, 1/4 c. La Choy lite soy sauce, 1 T. minced ginger and 1/4 c. Meijer olive oil in a large plastic bag.  Place artichokes in the bag and coat all sides of the artichokes marinate for at least one hour or overnight.  Drain artichokes.  Place cut side down on a grill over medium heat.  Grill until lightly browned on the cut side, 5 to 7 minutes.  Turn artichokes over and drizzle some of the remaining marinade over the artichokes.  Grill until petal tips are lightly charred, 3 to 4 minutes more.  Serve hot or room temperature.)
Ataulfo Mango Slices- NuVal score 93
Meijer Fat Free Milk- NuVal score 91
Vienna Bread

  • 420 calories
  • 62 g carbohydrate
  • 3 g fat
  • 8 g fiber

Saturday
Spicy Curry Chicken with Yogurt Sauce (Wash 8 Meijer fresh chicken thighs, skins removed and drain.  In a casserole dish, mix together 4 T. Meijer nonfat plain yogurt, 4 T. water and 3 T. Patak's Mild or Hot Curry Paste.  Add the chicken and ensure it's coated well.  Sprinkle over 1 medium onion, cut into thick slices and cover the dish with foil.  Bake for 1 1/2 hour in a 400 degree oven until cooked through.)

Serve with:
Steamed Jasmine Rice
Organic Romaine Heart (NuVal score 100) Salad with Grape Tomatoes
Meijer Light Salad Dressing
Naan Bread
Cantaloupe Chunks- NuVal score 93

  • 533 calories
  • 57 g carbohydrate
  • 19 g fat
  • 3 g fiber

SHOPPING LIST

Grocery

  • Meijer Olive Oil
  • Meijer Sugar
  • Meijer Vanilla Extract
  • Barilla Plus Multigrain Penne Pasta
  • Meijer Chunky Marinara Pasta Sauce x 2
  • 1 (6 oz) pkg. Stove Top Stuffing Mix for Chicken
  • Meijer Yolk Free Noodles
  • Bush's Homestyle Baked Beans
  • Knorr Pasta Side
  • Balsamic Vinegar
  • La Choy Lite Soy Sauce (in ethnic aisle)
  • Patak's Mild or Hot Curry Paste (in ethnic aisle)
  • Riceland Jasmine Rice
  • Meijer Light Salad Dressing
  • King Arthur Whole Wheat Flour
  • Meijer All Purpose Flour
  • Meijer Brown Sugar
  • Meijer Baking Powder
  • Meijer Canola Oil
  • Meijer Unsweetened Applesauce
  • Ancient Harvest Organic Quinoa, pre-rinsed, pre-washed
  • Rice Vinegar (in ethnic aisle)
  • Dynasty Sesame Oil (in ethnic aisle)
  • Meijer Organic Black Beans

Dairy

  • Meijer Nonfat Plain Yogurt
  • Meijer Buttermilk
  • Meijer Eggs
  • Meijer Egg Substitute
  • Philadelphia Neufchatel Cream Cheese
  • Kraft Grated Parmesan Cheese
  • Tropicana Orange Juice

Deli/Bakery

  • Perfection Deli Wheat Pita Bread
  • Naan Bread

Frozen

  • Meijer Green Peas
  • Meijer Cut Green Beans

Meat

  • Boneless Sirloin Pork Chop
  • 2 lb. Certified Angus Beef Ground Round Beef
  • Western Style Pork Shoulder Ribs
  • 1 lb. Meijer Tilapia
  • Meijer Fresh Chicken Thighs x 8

Produce

  • Cantaloupe
  • Cilantro
  • Red Bell Pepper
  • Sweet Potatoes
  • Thyme
  • Mint
  • Basil
  • Tarragon
  • Strawberries
  • Fruit Frenzy
  • Organic Broccoli
  • Navel Oranges
  • White Potatoes
  • Pineapple
  • Artichokes x 4
  • Gingerroot
  • Ataulfo Mangos
  • Onion
  • Organic Romaine Hearts
  • Grape Tomatoes
  • Green Onions
  • Prosciutto
  • Woolwich Goat Cheese
  • Asparagus
  • Leeks
  • Blueberries

Pantry Items:

  • Garlic Cloves
  • Red Pepper Flakes
  • Meijer Ground Cinnamon
  • Ground Allspice

Recipes

Asparagus & Goat Cheese Frittata - Makes 8 Servings

4 Meijer eggs
2 c. Meijer egg substitute
3 T. finely chopped green onions or fresh chives
1/4 t. finely chopped fresh tarragon
2 oz. prosciutto, cut into 1/4 inch strips
1/2 t. salt
freshly ground pepper, to taste
3 oz. goat cheese, crumbled
1/2 lb. asparagus, tough ends trimmed, spears steamed until just tender and cooled
1 T. margarine
1 leek, thinly sliced and rinsed well

Preheat oven to 350 degrees.  In bowl, whisk together the eggs, green onion, tarragon, prosciutto, salt and pepper.  Stir in goat cheese.  Cut cooked asparagus ends into 1/4 inch lengths to measure 3/4 c. and add to the egg mixture.  In a saute pan melt margarine.  Add the leek and cook until the leek is tender, about 8 minutes.  Spoon leeks into greased 9.5 inch pie plate.  Pour egg mixture evenly over leeks.  Bake 25 to 30 mintues or unti center is set.  Let stand 10 minutes.  Cut into wedges to serve.

Calories: 164
Total fat: 11 g
Cholesterol: 127 mg
Sodium: 359 mg
Carbohydrate: 6 g
Protein: 11 g
Fiber: 2 g

Blueberry Whole Wheat Muffins - Makes 12 muffins

1 c. whole wheat flour
3/4 c. Meijer all purpose flour
1/2 c. Meijer brown sugar
1 T + 1 t. Meijer baking powder
1 t. Meijer ground cinnamon
1/2 t. ground allspice
1/2 t. salt
1 c. nonfat buttermilk
2 T. Meijer canola oil
2 T. Meijer unsweetened applesauce
1 Meijer egg
1 c. Meijer frozen or fresh blueberries

Preheat oven to 400 degrees.  Lightly spray a muffin tin with cooking spray.  In a large bowl, combine the flours, brown sugar, baking powder, cinnamon, allspice and salt.  In another bowl, whisk together the buttermilk, oil, applesauce and egg.  Pour the buttermilk mixture into the dry mixture, stirring until it is just combined (do not over mix).  Lightly stir in blueberries.  Spoon the batter evenly into the prepared muffin cups.  Bake until the tops are golden, 20 to 25 minutes.  Transfer the pan to a wire rack to cool slightly.  Then transfer the muffins to cooling rack.  Serve warm. 

Calories: 112
Total fat: 3 g
Cholesterol: 16 mg
Sodium: 262 mg
Carbohydrate: 19 g
Protein: 3 g
Fiber: 2 g

Quinoa, Mango & Black Bean Salad - Makes 4-6 Servings

1 c. Ancient Harvest Organic quinoa, pre-rinsed, pre-washed
2 c. water
1/2 c. Tropicana orange juice
1/2 c. chopped fresh cilantro
1/4 c. rice vinegar
4 t. sesame oil
2 small mangos, diced
2 small red bell pepper, diced
2 c. Meijer Organics black beans, rinsed
4 green onions, sliced

Toast quinoa in a small dry saucepan over medium heat, stirring often, until it crackles and becomes aromatic, 4 to 6 minutes.  Add water to the quinoa.  Bring to a simmer; reduce heat to maintain a simmer.  Cover and cook until the quinoa is tender and the liquid has been absorbed, 15 to 20 minutes.  Meanwhile, whisk orange juice, cilantro, vinegar, oil, ginger and salt in a medium bowl.  Add mango, bell pepper, beans and green onions; toss to coat.  When the quinoa is finished cooking, add the mango mixture and toss to combine.  Serving size 2 c.

Calories: 422
Total fat: 9 g
Cholesterol: 0 mg
Sodium: 258 mg
Carbohydrate: 74 mg
Protein: 15 g
Fiber: 19 g

Please consult your physician or healthcare provider with any health-related concerns, including changing your diet or starting an exercise routine.  Information found at Meijer.com should never replace your doctor's advice or care.

 

 

 

 

]]>http://www.meijermealbox.com/week-of-april-4-2010Week of March 28, 2010http://www.meijermealbox.com/week-of-march-28-2010Sat, 20 Mar 2010 02:04:39 GMTMeijer DietitianNOTE ON PORTION SIZES and NUTRITIONAL CONTENT OF MEALS
The nutritional information given after each menu is approximate and is based on one serving of each of the menu items listed (excluding any suggested wine).  Our goal is to develop menus and recipes that meet the National Cholesterol Education Program Adult Treatment Panel III and American Heart Association guidelines.  Also our menus provide servings from all of the My Pyramid (www.mypyramid.gov) food groups to assist in providing balanced meals.  Each recipe will indicate the number of servings it provides.  Other menu items are based on normal portion sizes (i.e.: 1/2 c. vegetable or fruit; 1 piece of fresh fruit; 1 c. salad; 2 T. salad dressing; 1 roll or slice of bread; 1/2 c. rice or potatoes; 1 c. milk or soup; 3-4 oz. meat).  You can also refer to the nutritional facts panel on packaged foods which provide the portion size and number of servings per package.  Please visit www.mypyramid.gov to select an individualized meal plan that meets your daily needs.

Meijer is now using NuVal!  The NuVal system is an easy-to-use, science based food nutrition scoring system that helps you to quickly see the nutritional value of foods you're buying.  It provides one simple score, from 1 to 100.  The higher nutritional value, the higher the NuVal score.  For more information go to www.nuval.com for more scores and category ranges.

Look for NuVal scores in this week's mealbox menus!

Sunday
Asian Slow Cooker Pot Roast (See recipe section)

Serve with:
Homemade Mashed Potatoes
Meijer Peas & Carrots- NuVal score 71
Navel Orange Segments - NuVal score 100

  • 506 calories
  • 49 g carbohydrate
  • 17 g fat
  • 16 g fiber

Meatless Monday
DiGiorno Cheese Pizza

Serve with:
Romaine Lettuce Salad - NuVal score 100
Meijer Light Salad Dressing
Ataulfo Mango Slices - NuVal score 93

  • 430 calories
  • 54 g carbohydrate
  • 17 g fat
  • 5 g fiber

Tuesday
American Turkey Tacos (See recipe section)

Serve with:
Romaine Salad with Cherry Tomatoes
Fresh Strawberries- NuVal score 100

  • 530 calories
  • 43 g carbohydrate
  • 27 g fat
  • 3 g fiber

Wednesday
Ham & Cheese Stuffed Chicken Breast (See recipe section)

Serve with:
Meijer Cut Green Beans - NuVal score 100
Personal Seedless Watermelon
Meijer Fat Free Milk - NuVal score 91

  • 404 calories
  • 42 g carbohydrate
  • 7 g fat
  • 3 g fiber

Thursday
Tuna Spirals (Combine 2 (5oz) cans Bumble Bee Tuna, in water, drained and flaked and 1 T. lemon juice. Lay La Tortilla Factory multigrain tortilla wrap flat and place shredded romaine lettuce down center of each tortilla.  Top with tuna, salsa and shredded cheddar cheese.  Roll up tortilla, ends open and secure with toothpicks.)

Serve with:
Meijer Cottage Cheese with Pineapple Chunks

  • 430 calories
  • 71 g carbohydrate
  • 21 g fat
  • 3 g fiber

Friday
Broiled Salmon Fresh Atlantic Salmon-NuVal score 87

Serve with:
Creamy Dill Sauce (Combine 1/4 c. reduced-fat mayonnaise, 1/4 c. Meijer nonfat plain yogurt, 2 green onions, thinly sliced, 1 T. lemon juice, 1 T. finely chopped fresh dill and freshly ground pepper to taste in a small bowl and mix well.)
Uncle Ben's Long Grain & Wild Rice
Asparagus Spears- NuVal score 100
Honey Lime Fruit Toss (Drain 1 (20 oz) can dole pineapple chunks; reserve 1/4 c. juice.  Combine pineapple chunks, mandarin Segments, 1 large banana sliced and 1 c. sliced strawberries in large serving bowl.  Stir together reserved pineapple juice, 1/4 t. grated lime peel, 2 T. fresh lime juice and 1 T. honey in small bowl.  Pour over salad; toss to coat.)

  • 423 calories
  • 52 g carbohydrate
  • 12 g fat
  • 5 g fiber

Saturday
Cook's Spiral Sliced Ham

Serve with:
Lemon-Oregano Roasted Potatoes (Preheat oven to 450 degrees.  Toss 2 lbs. russet potatoes, peeled and cut into 3/4 inch chunks in a large roasting pan with 1 T. Meijer extra virgin olive oil, 1 t. freshly grated lemon zest, 1 t. dried oregano, 1/2 t. salt and 1/4 t. freshly ground pepper.  Roast potatoes, turning occasionally with a metal spatula, until golden brown and tender, 30 to 35 minutes.)
Meijer Broccoli Cuts -NuVal score 100
Meijer Brown n'Serve Wheat Rolls
Blue Bonnet Ice Cream

  • 552 calories
  • 62 g carbohydrate
  • 19 g fat
  • 9 g fiber

SHOPPING LIST

Grocery

  • Meijer Light Salad Dressing
  • Taco Shells
  • Meijer Gold Pico de Gallo
  • 2 (5oz) cans Bumble Bee Tuna in Water
  • La Tortilla Factory Multigrain Wrap
  • Salsa
  • Dole Pineapple Chunks
  • Kraft Reduced-Fat Mayonnaise
  • Uncle Ben's Long Grain & Wild Rice
  • Meijer Honey
  • Meijer Extra Virgin Olive Oil
  • Meijer Canola Oil
  • Dynasty Chinese Five Spice (in ethnic aisle)
  • 1 (12 oz) can Beer
  • Meijer Dijon Mustard
  • Meijer Plain Breadcrumbs

Dairy

  • Meijer Shredded Colby Cheese
  • Meijer Shredded Cheddar Cheese
  • Meijer Shredded Monterey Jack Cheese
  • Meijer Cottage Cheese
  • Meijer Nonfat Plain Yogurt
  • Meijer Eggs

Deli/Bakery

  • Meijer Brown n'Serve Wheat Rolls
  • Ham

Frozen

  • Meijer Cut Green Beans
  • Meijer Peas & Carrots
  • DiGiorno Pizza
  • Meijer Broccoli Cuts
  • Blue Bonnet Ice Cream

Meat

  • 1 lb. Fresh Atlantic Salmon
  • 1 (2 lb.) Choice Boneless Chuck Roast
  • 1 lb. Jennie-O Ground Turkey
  • 1 lb. Boneless Skinless Chicken Breast
  • Cook's Spiral Sliced Ham

Produce

  • Russet Potatoes
  • Navel Oranges
  • Romaine Lettuce
  • Ataulfo Mangos
  • Sweet Onion
  • Cherry Tomatoes
  • Strawberries
  • Personal Seedless Watermelon
  • Lemons
  • Green Onions
  • Dill
  • Asparagus Spears
  • Mandarins
  • Bananas
  • Limes
  • Bok Choy

Pantry Items:

  • Garlic Powder
  • Dried Oregano

Recipes

Asian Slow Cooker Pot Roast - Makes 8 Servings

1 (2 lb.) Boneless chuck roast
1/4 c. Meijer canola oil
2 T. Dynasty Chinese five spice
salt and pepper to taste
1 medium yellow onion, large dice
1 head bok choy, chopped
1 (12 oz) can beer
1/4 c. low sodium soy sauce

Heat oil in frying pan over medium-high heat. Season roast with five spice, salt and pepper; brown on both sides.  Remove roast from pan; put in slow cooker with remaining ingredients.  Cover and cook on low for about 8 hours. 

Recipe adapted from www.certifiedangusbeef.com

Calories: 257
Total fat: 12 g
Cholesterol: 86 mg
Sodium: 622 mg
Carbohydrate: 4 g
Protein: 24 g
Fiber: 1 g

American Turkey Tacos - Makes 4 Servings

1 lb. Jennie-O ground turkey
1/2 sweet onion, chopped
salt & pepper to taste
1/8 t. garlic powder, or to taste
8 taco shells
2 avocados, peeled and mashed
3/4 c. Daisy reduced fat sour cream
1 c. Meijer Gold pico de gallo
1 c. Meijer shredded colby cheese

Heat a large skillet over medium-high heat; cook and stir ground turkey and sweet onion in the hot skillet until the turkey is crumbly, evenly browned, and no longer pink.  Season with salt, pepper and garlic powder to taste.  Drain and discard any excess grease.  Spread one side of the taco shell with mashed avocado and the other side with Daisy reduced-fat sour cream.  Fill each taco shell with the ground turkey and top with Meijer shredded Colby cheese and Meijer Gold pico de gallo.

Calories: 442
Total fat: 27 g
Cholesterol: 101 mg
Sodium: 338 mg
Carbohydrate: 23 g
Protein: 27 g
Fiber: 5 g

Ham & Cheese Stuffed Chicken Breast - Makes 4 Servings

1/4 c. grated Swiss, Monterey Jack or part-skim mozzarella cheese
2 T. chopped ham
2 t. Dijon mustard
freshly ground pepper, to taste
4 boneless, skinless chicken breast halves
1 egg white
1/2 c. Meijer plain breadcrumbs
2 t. Meijer extra virgin olive oil

Preheat oven to 400 degrees.  Use a baking sheet with sides and lightly coat it with cooking spray.  Mix cheese, ham, mustard and pepper in a small bowl.  Cut a horizontal slit along the thin, long edge of a chicken breast half, nearly through to the opposite side.  Open up the breast and place one fourth of the filling in the center.  Close the breast over the filling, pressing the edges firmly together to seal.  Repeat with the remaining chicken breasts and filling.  Lightly beat egg white with a fork in a medium bowl.  Place breadcrumbs in a shallow glass dish.  Hold each chicken breast half together and dip in egg white, then dredge in breadcrumbs.  (Discard leftovers)  Heat oil in a large nonstick skillet over medium-high heat.  Add chicken breasts; cook until browned on one side, about 2 minutes.  Place the chicken, browned-side up, on the prepared baking sheet.  Bake until the chicken is no longer pink in the center or until an instant-read thermometer registers 170 degrees, about 20 minutes.)

Calories: 236
Total fat: 7 g
Cholesterol: 74 mg
Sodium: 287 mg
Carbohydrate: 10 g
Protein: 31 g
Fiber: 1 g

Recipe adapted from www.eatingwell.com

Please consult your physician or healthcare provider with any health-related concerns, including changing your diet or starting an exercise routine.  Information found at Meijer.com should never replace your doctor's advice or care.

 

 

 

 

 

 

 

 

]]>http://www.meijermealbox.com/week-of-march-28-2010Week of March 21, 2010http://www.meijermealbox.com/week-of-march-21-2010Wed, 10 Mar 2010 22:21:39 GMTMeijer DietitianNOTE ON PORTION SIZES and NUTRITIONAL CONTENT OF MEALS
The nutritional information given after each menu is approximate and is based on one serving of each of the menu items listed (excluding any suggested wine).  Our goal is to develop menus and recipes that meet the National Cholesterol Education Program Adult Treatment Panel III and American Heart Association guidelines.  Also our menus provide servings from all of the My Pyramid (www.mypyramid.gov) food groups to assist in providing balanced meals.  Each recipe will indicate the number of servings it provides.  Other menu items are based on normal portion sizes (i.e.: 1/2 c. vegetable or fruit; 1 piece of fresh fruit; 1 c. salad; 2 T. salad dressing; 1 roll or slice of bread; 1/2 c. rice or potatoes; 1 c. milk or soup; 3-4 oz. meat).  You can also refer to the nutritional facts panel on packaged foods which provide the portion size and number of servings per package.  Please visit www.mypyramid.gov to select an individualized meal plan that meets your daily needs.

Meijer is now using NuVal!  The NuVal system is an easy-to-use, science based food nutrition scoring system that helps you to quickly see the nutritional value of foods you're buying.  It provides one simple score, from 1 to 100.  The higher nutritional value, the higher the NuVal score.  For more information go to www.nuval.com for more scores and category ranges.

Look for NuVal scores in this week's mealbox menus!

Sunday
Meijer Gourmet Stuffed Chicken Breast

Serve with:
Hodgson Mill Whole Wheat Couscous
Dole Salad -NuVal score 100
Meijer Light Salad Dressing (your choice)
Grapes - NuVal score 91

  • 400 calories
  • 44 g carbohydrate
  • 12 g fat
  • 5 g fiber

Meatless Monday
Curried Potatoes & Peas (See recipe section)

Serve with:
Naan Bread
Cantaloupe Chunks -NuVal score 93

  • 441 calories
  • 85 g carbohydrate
  • 8 g fat
  • 7 g fiber

Tuesday
Stove Top Easy Chicken Bake (See recipe section)

Serve with:
Grapefruit Segments- NuVal score 99

  • 480 calories
  • 50 g carbohydrate
  • 15 g fat
  • 3 g fiber

Wednesday
Angelic Tuna Pasta (Prepare 8 oz Creamette angel hair pasta according to package directions.  Set aside.  Combine 2 (5 oz) cans Meijer Solid White Tuna, drained and flaked, pasta, 1 pint cherry tomatoes, halved, 1 1/2 c. Sargento shredded Mozzarella cheese, 1/4 c. Meijer grated parmesan cheese, 1/2 c. green onions, chopped and toss with 1/3 c. Italian dressing.)

Serve with:
Freshlike Cut Green Beans -NuVal score 100
Fresh Apple Slices - NuVal score 96

  • 578 calories
  • 69 g carbohydrate
  • 16 g fat
  • 9 g fiber

Thursday
Quick Turkey Wrap (Place 2 t. mashed avocado on each Meijer fajita size whole wheat tortilla, spreading to within 1 inch of tortilla edge.  Place 2 slices of turkey breast deli meat over mashed avocado.  Top with thin slices of low fat mozzarella cheese and spread on 1/2 t. barbecue sauce.  Sprinkle shredded carrots over the sauce.  Roll up tightly.)

Serve with:
Dole Salad -NuVal score 100
Meijer Light Salad Dressing
Activia Yogurt -NuVal score 23
Fresh Strawberries -NuVal score 100

  • 469 calories
  • 48 g carbohydrate
  • 16 g fat
  • 7 g fiber

Friday
Chili-Rubbed Tilapia (See recipe section)

Serve with:
Uncle Ben's Whole Grain Brown Rice
Freshlike Broccoli Cuts- NuVal score 100
Fresh Pears - NuVal score 96
Meijer Fat Free Milk - NuVal score 91

  • 422 calories
  • 45 g carbohydrate
  • 10 g fat
  • 15 g fiber

Saturday
Broiled T-Bone Steaks

Serve with:
Homemade Mashed Potatoes
Dole Salad - NuVal score 100
Personal Seedless Watermelon - NuVal score 94

  • 400 calories
  • 35 g carbohydrate
  • 15 g fat
  • 5 g fiber

SHOPPING LIST

Grocery

  • Hodgson Mill Whole Wheat Couscous
  • Meijer Light Salad Dressing
  • 1 (6oz) pkg. Stove Top Stuffing Mix Chicken
  • 1 (10 3/4 oz) can Campbell's 50% less sodium Cream of Chicken Soup
  • Creamette Angel Hair Pasta
  • 2 (5oz) cans Meijer Solid White Tuna
  • Kraft Italian Dressing
  • Meijer Whole Wheat Tortilla
  • Kraft Barbecue Sauce
  • Meijer Extra Virgin Olive Oil
  • Uncle Ben's Whole Grain Brown Rice

Dairy

  • Breakstone's Reduced Fat Sour Cream
  • Sargento Shredded Mozzarella Cheese
  • Meijer Grated Parmesan Cheese
  • Mozzarella Cheese Slices
  • Activia Yogurt

Deli/Bakery

  • Naan Bread
  • 1/2 lb. Turkey Breast Deli Meat

Frozen

  • Freshlike Mixed Vegetables
  • Freshlike Cut Green Beans
  • Freshlike Broccoli Cuts
  • Freshlike Green Peas

Meat

  • Meijer Gourmet Stuffed Chicken Breast
  • 1 1/2 lb. Meijer Chicken Tenders
  • 1 lb. Tilapia Fillets
  • T-Bone Steaks

Produce

  • Dole Salad
  • Grapes
  • Cantaloupe
  • Grapefruit
  • Cherry Tomatoes
  • Green Onions
  • Apples
  • Avocado
  • Shredded Carrots
  • Strawberries
  • Pears
  • White Potatoes
  • Personal Seedless Watermelon
  • Tomatoes on the Vine

Pantry Items:

  • Chili Powder
  • Garlic Powder
  • Turmeric Powder
  • Cumin Powder
  • Cumin Seeds

Recipes

Curried Potatoes and Peas - Makes 4 Servings

2 lbs. small potatoes, halved
1/2 t. salt
1 1/2 t. turmeric
1 1/2 t. cumin powder
2 pinch chili powder
1 t. cumin seed
2 T. Meijer olive oil
1 3/4 c. tomatoes on the vine, chopped
1 c. Freshlike frozen green peas, thawed

Parboil potatoes for 5 minutes in lightly salted water.  Drain and set potatoes aside.  In a large skillet, saute turmeric, cumin powder, chili powder and cumin seed in olive oil.  Add potatoes to skillet and stir to coat with spices.  Add tomatoes and simmer until potatoes are tender, about 20 minutes.  Stir in peas, cover and cook for 5 minutes.

Calories: 253
Total fat: 8 g
Carbohydrate: 42 g
Cholesterol: 0 mg
Sodium: 165 mg
Protein: 7 g
Fiber: 6 g

Stove Top Easy Chicken Bake - Makes 4 Servings

1 pkg. (6oz) Stove Top Stuffing mix Chicken
1 1/2 lb. Meijer chicken tenders, cut into bite size pieces
1 (10 3/4 oz) can Campbell's 50% less sodium cream of chicken soup
1/3 c. Breakstone's reduced fat sour cream
1 (16 oz) pkg. Freshlike frozen mixed vegetables, thawed, drained

Heat oven to 400 degrees.  Prepare Stove Top stuffing mix chicken as directed on package.  Mix chicken tenders, cream of chicken soup, sour cream, frozen mixed vegetables in 13x9 inch baking dish; top with stuffing.  Bake 30 minutes or until chicken is done.  Enjoy now or cover and refrigerate.  To reheat, microwave each serving on high 2 minutes or until heated through.

Calories: 420
Total fat: 15
Carbohydrate: 35 g
Cholesterol: 80 mg
Sodium: 990 mg
Protein: 31 g
Fiber: 3 g

Chili-Rubbed Tilapia - Makes 4 Servings

2 T. chili powder
1/2 t. garlic powder
1/4 t. salt
4 tilapia fillets
2 T. Meijer extra virgin olive oil

Combine chili powder, garlic powder and salt on a plate.  Dredge tilapia fillets in the spice mixture to coat.  Heat olive oil in a large nonstick skillet over medium high heat.  Add the fish and cook until just opaque n the center, gently turning halfway, 5 to 7 minutes total.

Calories: 210
Total fat: 10 g
Carbohydrate: 3 g
Cholesterol: 48 mg
Sodium: 418 mg
Protein: 24 g
Fiber: 4 g

Please consult your physician or healthcare provider with any health-related concerns, including changing your diet or starting an exercise routine.  Information found at Meijer.com should never replace your doctor's advice or care.

]]>http://www.meijermealbox.com/week-of-march-21-2010Week of March 14, 2010http://www.meijermealbox.com/week-of-march-14-2010Sat, 06 Mar 2010 19:10:07 GMTMeijer DietitianNOTE ON PORTION SIZES and NUTRITIONAL CONTENT OF MEALS
The nutritional information given after each menu is approximate and is based on one serving of each of the menu items listed (excluding any suggested wine). Our goal is to develop menus and recipes that meet the National Cholesterol Education Program Adult Treatment Panel III and American Heart Association guidelines. Also our menus provide servings from all of the My Pyramid (www.mypyramid.gov) food groups to assist in providing balanced meals. Each recipe will indicate the number of servings it provides. Other menu items are based on normal portion sizes (i.e.: 1/2 c. vegetable or fruit; 1 piece of fresh fruit; 1 c. salad; 2 T. salad dressing; 1 roll or slice of bread; 1/2 c. rice or potatoes; 1 c. milk or soup; 3-4 oz. meat). You can also refer to the nutritional facts panel on packaged foods which provide the portion size and number of servings per package. Please visit www.mypyramid.gov to select an individualized meal plan that meets your daily needs.

Sunday
Grilled Chicken Breast

Serve with:
Artichoke & Potato Gratin (See recipe section)
Avocado Fruit Salad (In a large salad bowl, combine 1 pkg. baby spinach, 3 kiwi, peeled, cut in half lengthwise and sliced in half rounds and 2 c. sliced strawberries. Arrange (1 ripe) avocado slices on top of salad and serve.)

  • 441 calories
  • 56 g carbohydrate
  • 11 g fat
  • 15 g fiber

Meatless Monday
Corn & Black Bean Burritos (See recipe section)

Serve with:
Dole Salad
Meijer Light Salad Dressing
Fresh Strawberries

  • 429 calories
  • 12 g carbohydrate
  • 11 g fat
  • 5 g fiber

Tuesday
Broiled Boneless Pork Chops

Serve with:
Baked Potato
Green Giant Sweet Peas
Meijer Wheat Brown n' Serve Rolls
Fresh Sliced Pear

  • 512 calories
  • 75 g carbohydrate
  • 10 g fat
  • 17 g fiber

Wednesday- St. Patrick's Day
Corned Beef Hash (In a small heavy skillet, heat 1 T. Meijer canola oil over medium high heat. Stir in 2 c. diced fully cooked corned beef, 2 c. diced cooked potato, 1/4 c. chopped onion, 1/4 t. salt, 1/8 t. pepper. Flatten mixture with a metal spatula. Cover and cook until bottom of potato mixture is crisp. Turn and brown the other side.)

Serve with:
Steamed Cabbage
Frozen Grasshopper Squares (Line 13x9 inch pan with foil, with ends of foil extending over sides. Crush 20 reduced fat oreo chocolate sandwich cookies; sprinkle crumbs onto bottom of prepared pan. Spread 1 1/2 quart Edy's slow churned no sugar added light mint chocolate chip ice cream, softened evenly over crumbs in pan; top with 1 (8oz) tub Cool Whip light whipped topping, thawed and 1 grated square Baker's semi-sweet chocolate. Freeze 3 hours. Remove from freezer 15 minutes before serving. Let stand at room temperature to soften slightly. Lift dessert from pan with foil handles; cut into 16 squares. Cut 18 cookies in half; place 1 on each square.)
Navel Orange Segments

  • 572 calories
  • 68 g carbohydrate
  • 27 g fat
  • 7 g fiber

Thursday
All American Turkey Burger (In a bowl, combine 1 lb. Meijer Ground Turkey, 1/4 c. barbecue sauce and 2 T. Meijer bread crumbs; mix well. Divide mixture into 4 portions and shape into patties. Brush grill rack with oil. Place patties on grill. Grill 4 minutes or until browned on bottom. Turn. Cook 4 minutes longer or until meat is no longer pink and turkey is thoroughly cooked. Serve patties on Aunt Millie's whole grain hamburger buns.)

Serve with:
Dole Salad with Cucumber Slices
Meijer Light Salad Dressing
Fresh Pineapple Slices

  • 447 calories
  • 51 g carbohydrate
  • 12 g fat
  • 7 g fiber

Friday
Catfish Amandine (See recipe section)

Serve with:
Uncle Ben's Whole Grain Brown Rice
Green Giant Cut Green Beans
Fresh Grapefruit Segments

  • 496 calories
  • 45 g carbohydrate
  • 21 g fat
  • 3 g fiber

Saturday
Shrimp & Bow Tie Pasta Salad (Cook 8 oz. Meijer farfalle pasta according to package directions; drain under cold running water. In 4 salad bowls, arrange baby arugula or spinach leaves, cherry or grape tomato halves, cooled pasta, Meijer cooked shrimp, and pecan halves. Sprinkle lightly with salt and pepper. In a blender, combine 2 cloves garlic, crushed, minced, 1/3 c. Meijer extra virgin olive oil, juice and zest of 1 large lemon and 2 t. fresh chopped parsley or basil. Drizzle dressing evenly over each salad, tossing lightly.)

Serve with:
Vienna Bread
Fresh Sliced Mango

  • 549 calories
  • 74 g carbohydrate
  • 12 g fat
  • 5 g fiber

SHOPPING LIST

Grocery

  • Meijer Light Salad Dressing
  • Meijer Canola Oil
  • Baker's Semi-Sweet Chocolate
  • Kraft Barbecue Sauce
  • Meijer Plain Breadcrumbs
  • Uncle Ben's Whole Grain Brown Rice
  • Meijer Farfalle Pasta
  • Meijer Extra Virgin Olive Oil
  • 1 (15 1/2 oz) can Bush's Black Beans
  • Salsa
  • Meijer Whole Wheat Tortillas
  • Meijer All Purpose Flour
  • Meijer Reduced Sodium Chicken Broth
  • Reduced Fat Oreo Chocolate Sandwich Cookie

Dairy

  • Meijer Reduced Fat Milk
  • Meijer Eggs
  • Meijer Grated Parmesan Cheese

Deli/Bakery

  • Meijer Wheat Brown n' Serve Rolls
  • Aunt Millie's Whole Grain Hamburger Buns
  • Vienna Bread

Frozen

  • Green Giant Sweet Peas
  • Green Giant Corn
  • Edy's Slow Churned Light No Sugar Added Mint Chocolate Ice Cream
  • 1 (8oz) tub Cool Whip Light Whipped Topping
  • Green Giant Cut Green Beans
  • 1 lb. Meijer Cooked Shrimp

Meat

  • 1 lb. Meijer Fresh Chicken Breast
  • 1 lb Boneless Pork Chops
  • Meijer Low Sodium Corned Beef
  • 1 lb. Meijer Ground Turkey
  • 1 lb. Fresh Catfish Fillet

Produce

  • Baby Spinach
  • Kiwi
  • Strawberries
  • Avocado
  • Dole Salad
  • Russet Potatoes
  • Pears
  • Onion
  • Cabbage
  • Navel Oranges
  • Cucumber
  • Pineapple
  • Grapefruit
  • Baby Arugula
  • Cherry or Grape Tomatoes
  • Pecan Halves
  • Lemon
  • Parsley or Basil
  • Mango
  • Green Onions
  • Avocado
  • Cilantro
  • Sliced Almonds
  • Artichokes x 4
  • Yukon Gold Potatoes

Pantry Items:

  • Garlic Cloves
  • Cayenne Pepper

Recipes

Corn & Black Bean Burritos - Makes 6 Servings

1/4 c. green onions, sliced into 1/4 inch wide circles
1 1/4 c. Green Giant frozen corn
1/2 ripe avocado, peeled and diced
2 T. fresh cilantro, chopped
1 (15 1/2 oz) can Bush's black beans, drained and rinsed
1/4 c. salsa
6 Meijer whole wheat tortillas

Combine green onion and corn in small saucepan. Add just enough water to cover. Cover, bring to a boil and reduce heat to medium. Simmer for 5 minutes, until vegetables soften. Drain vegetables. Set aside and cool. Combine avocado, cilantro and beans in a large mixing bowl. Add salsa and mix. When corn mixture has cooled slightly, add to avocado mixture. In a large nonstick pan over medium heat, warm each tortilla for about 15 seconds on each side. Place each tortilla on a flat surface. Spoon 1/3 c of the mixture into the center of the tortilla. Fold the top and bottom of the tortilla over the filling. Fold in the sides to make a closed packet. Repeat with the remaining tortillas.

Calories: 189
Total fat: 3 g
Carbohydrate: 34 g
Cholesterol: 0 mg
Sodium: 257 mg
Protein: 8 g
Fiber: 3 g

Catfish Amandine - Makes 4 Servings

1 T. Meijer extra virgin olive oil
1/4 c. sliced almonds
3 cloves garlic, thinly sliced
1/2 c. meijer reduced fat milk
1 large egg, lightly beaten
1/3 c. Meijer all purpose flour
1/2 t. salt
1/2 t. cayenne pepper
1 lb. fresh catfish fillets, cut into 4 portions
2 T. lemon juice

Heat olive oil in small saucepan over medium heat. Add almonds and garlic and cook until both are just beginning to brown, 1 to 3 minutes. Set aside. Combine milk and egg in a shallow dish. In another shallow dish, combine flour, salt and cayenne. Dip fish in the milk mixture, then in flour mixture; shake off any excess flour. Heat the remaining 1 1/2 t. oil in a large nonstick skillet over medium heat. Add fish and cook until lightly browned and opaque in the center, 4 to 6 minutes per side. Return the almond garlic sauce to the stove over medium heat. Add lemon juice and heat through, 1 to 2 minutes. Pour the sauce over the fish.

Calories: 336
Total fat:21 g
Carbohydrate: 10 g
Cholesterol: 117 mg
Sodium:353 mg
Protein: 25 g
Fiber: 1 g

Artichoke & Potato Gratin - Makes 6 Servings

2/3 c. Meijer grated Parmesan cheese
2 cloves garlic, very finely chopped
1 whole lemon, plus 2 t. lemon juice
4 artichokes
1 1/2 lb. yukon gold potatoes, peeled
1/2 t. salt
1/4 t. freshly ground pepper
1/2 c. Meijer reduced-sodium chicken broth
1/3 c. Meijer breadcrumbs

Preheat oven to 375 degrees. Coat a 1 1/2 quart gratin dish or other shallow baking dish with cooking spray. Combine parmesan and garlic in a small bowl; set aside. To prepare artichokes, fill a large bowl with cold water. Juice the lemon and add to the water; add the lemon halves to the water as well. Peel away all the outer leaves of the artichokes, snapping the leaves off at the base until the fuzzy choke is visible. Trim off the leaves with a pairing knife, removing any fibrous green portions. Trim the bottom 1/4 inch off the stem and pare away the tough outer skin. Remove the choke with a melon baller or knife. Slice the stem and heart into thin slices and drop into the lemon water. Repeat with the remaining artichokes. Cut potatoes into 1/4 inch thick slices and spread half of them in the prepared dish. Drain the artichokes, discarding the lemon halves, and place them on top of the potatoes. Sprinkle 2 T. lemon juice, followed by salt, pepper and half the parmesan mixture over the artichokes. Layer the remaining potatoes on top. Pour both over the vegetables and cover the dish tightly with foil. Bake until the potatoes are very tender, 1 to 1 1/4 hours. Combine the remaining parmesan mixture with breadcrumbs and sprinkle over the potatoes. Bake, uncovered, until the top is golden, 10 to 15 mintues longer.

Recipe adapted from www.eatingwell.com

Calories: 194
Total fat: 3 g
Carbohydrate: 36 g
Cholesterol:8 mg
Sodium: 477 mg
Protein: 10 g
Fiber: 8 g

Please consult your physician or healthcare provider with any health-related concerns, including changing your diet or starting an exercise routine. Information found at Meijer.com should never replace your doctor's advice or care.

]]>http://www.meijermealbox.com/week-of-march-14-2010Week of March 7, 2010http://www.meijermealbox.com/week-of-march-7-2010Fri, 26 Feb 2010 19:35:23 GMTMeijer DietitianNOTE ON PORTION SIZES and NUTRITIONAL CONTENT OF MEALS
The nutritional information given after each menu is approximate and is based on one serving of each of the menu items listed (excluding any suggested wine).  Our goal is to develop menus and recipes that meet the National Cholesterol Education Program Adult Treatment Panel III and American Heart Association guidelines.  Also our menus provide servings from all of the My Pyramid (www.mypyramid.gov) food groups to assist in providing balanced meals.  Each recipe will indicate the number of servings it provides.  Other menu items are based on normal portion sizes (i.e.: 1/2 c. vegetable or fruit; 1 piece of fresh fruit; 1 c. salad; 2 T. salad dressing; 1 roll or slice of bread; 1/2 c. rice or potatoes; 1 c. milk or soup; 3-4 oz. meat).  You can also refer to the nutritional facts panel on packaged foods which provide the portion size and number of servings per package.  Please visit www.mypyramid.gov to select an individualized meal plan that meets your daily needs.

Sunday
Roasted Cod, Tomatoes, Orange & Onions (See recipe section)

Serve with:
Ore-Ida Potatoes
Iceberg Salad
Ken's Light Dressing
Fresh Strawberries

  • 400 calories
  • 46 g carbohydrate
  • 13 g fat
  • 8 g fiber

Meatless Monday
Pasta with Greens (See recipe section)

Serve with:
Meijer Eurofresh Multigrain French Bread
Fresh Sliced Mango

  • 402 calories
  • 76 g carbohydrate
  • 6 g fat
  • 8 g fiber

Tuesday
Broiled Center Cut Bone-In Pork Chop

Serve with:
Barilla Fetuccine Pasta
Asparagus Spears
Fresh Apple Slices
Meijer Fat Free Milk

  • 437 calories
  • 47 g carbohydrate
  • 14 g fat
  • 6 g fiber

Wednesday
Asian Beef & Slaw Wraps (Heat large nonstick skillet over medium heat until hot.  Add 1 lb. Certified Angus Beef Ground Round beef and 1/4 c. chopped onion; cook 8 to 10 minutes, breaking into crumbles and stirring occasionally.  Remove drippings.  Remove from skillet with slotted spoon; season with salt.  Return beef mixture to skillet; stir in 3 c. shredded cabbage  and 1/4 c. Dynasty hoisin sauce; heat through.  Spread 1/4 of beef mixture evenly over each tortilla, leaving 1 1/2 inch border on all sides.  Fold right and left edges of tortilla over filling; fold bottom edge up over filling, then roll up tightly, jelly roll fashion.  Place seam-side down on plates; cut in half, if desired.  Serve with additional hoisin sauce, if desired.)

Serve with:
Fresh Pears

  • 571 calories
  • 63 g carbohydrate
  • 21 g fat
  • 8 g fiber

 

Thursday
Country Salisbury Steak (Heat oven to 375 degrees.  Mix 1 1/2 lb. Certified Angus Beef ground round , 1 1/4 c. water and 3/4 c. chopped onions until well blended.  Shape into 6(1/2 inch thick oval patties.  Place on 15x10x1 inch pan.  Bake 25 minutes or until patties are done 160 degrees.  Meanwhile, spray large nonstick skillet with cooking spray.  Add 1 pkg. (8oz) sliced mushrooms; cook on medium-high heat 5 minutes or until lightly browned, stirring occasionally.  Add 1/2 c. Kraft original barbecue sauce and 1/4 c. water; simmer on low heat 1 to 2 minutes or until sauce is heated through.  Serve over meat patties.)

Serve with:
Red Potatoes
Steamed Broccoli
Meijer Brown n' Serve Wheat Roll

  • 462 calories
  • 66 g carbohydrate
  • 12 g fat
  • 11 g fiber

Friday
Blackened Salmon Sandwich (Rub 1 lb. Fresh Atlantic Salmon Fillets, cut into 4 portions,  on both sides with blackening or Cajun seasoning.  Grill until cooked through, 3 to 4 minutes per side.  Mash 1 small avocado and 2 T. Kraft light mayonnaise in a small bowl. To assemble sandwiches, spread some of the avocado mixture on each Meijer whole wheat kaiser roll and top with salmon, arugula, tomato slices and red onion slices.)

Serve with:
Cucumber Slices
Dannon Yogurt

  • 567 calories
  • 60 g carbohydrate
  • 19 g fat
  • 8 g fiber

Saturday
Corned Beef Potato & Cabbage Salad (See recipe section)

Serve with:
Navel Orange Segments
Meijer Ice Cream

  • 422 calories
  • 48 g carbohydrate
  • 21 g fat
  • 7 g fiber

SHOPPING LIST

Grocery

  • Ken's Light Salad Dressing
  • Barilla Fetuccine Pasta
  • Barilla Angel Hair Pasta
  • Dynasty Hoisin Sauce (in ethnic aisle)
  • La Tortilla Factory Multigrain Tortilla
  • Kraft Original Barbecue Sauce
  • Kraft Light Mayonnaise
  • Meijer Extra Virgin Olive Oil
  • Meijer Olive Oil
  • Cider Vinegar
  • Grey Poupon Harvest Course Ground Mustard

Dairy

  • Meijer Fat Free Milk
  • Dannon Yogurt

Deli/Bakery

  • Meijer Eurofresh Multigrain French Bread
  • Meijer Brown n' Serve Wheat Rolls
  • Meijer Whole Wheat Kaiser Roll

Frozen

  • Ore-Ida Potatoes
  • Meijer Ice Cream

Meat

  • 1 lb. Center Cut Bone-In Pork Chop
  • 2 1/2 lb. Certified Angus Beef Ground Round
  • 1 lb. Fresh Atlantic Salmon Fillet
  • 1 lb. Boneless, Skinless Cod
  • 1/2 lb. Meijer Choice Low Sodium Corned Beef

Produce

  • Iceberg Lettuce
  • Strawberries
  • Mangos
  • Asparagus Spears
  • Apples
  • Yellow Onions
  • Green Cabbage
  • Pears
  • Sliced Mushrooms
  • Red Potatoes
  • Broccoli
  • Avocado
  • Arugula
  • Plum Tomatoes
  • Red Onion
  • Greenhouse Cucumbers
  • Navel Oranges
  • Thyme Leaves
  • Baby Spinach
  • Lemon
  • Cherry Tomatoes
  • New Potatoes

Pantry Items:

  • Tony Chacheres or Zatarain's Blackening or Cajun Seasoning
  • Garlic Cloves

Recipes

Roasted Cod, Tomatoes, Oranges & Onions - Makes 4 Servings

1 lb. ripe plum tomatoes, cut into 1/2 inch thick wedges
2 medium yellow onions, cut into 1/4 inch thick wedges
1 T. finely slivered orange zest
1 T. Meijer extra virgin olive oil
1 T. chopped fresh thyme leaves
1/2 t. kosher salt, divided
freshly ground black pepper, to taste
1 lb. boneless, skinless cod, cut into 4 equal portions

Preheat oven to 400 degrees.  Combine tomatoes, onions, orange zest, oil and chopped thyme in a 3 quart glass or ceramic baking dish.  Sprinkle with 1/4 t. salt and pepper; stir to combine.  Roast, stirring occasionally, until the onions are golden and brown on the edges, about 45 minutes.  Remove from the oven.  Increase oven temperature to 450 degrees.  Push the vegetables aside, add fish and season with the remaining 1/4 t. salt and pepper; spoon the vegetables over the fish.  Return the baking dish to the oven and bake until the fish is opaque in the center, about 10 to 12 minutes.  To serve, divide the fish and vegetables among 4 plates.

Recipe adapted from www.eatingwell.com

Calories: 160
Total fat: 5 g
Carbohydrate: 11 g
Cholesterol: 43 mg
Sodium:  308 mg
Protein: 20 g
Fiber: 2 g

Pasta with Greens - Makes 4 Servings

2 t. Meijer olive oil
2 garlic cloves, thinly sliced
4 c. fresh baby spinach leaves
2 t. lemon juice
2 c. cooked Barilla angel hair pasta
8 cherry tomatoes, halved

In a large nonstick skillet heat oil.  Add garlic and cook over medium heat, stirring frequently, until just softened.  Add spinach, cooking and tossing gently until wilted, 2-3 minutes.  Sprinkle spinach with lemon juice, then add cooked warm pasta.  Cook, tossing mixture, until heated through, 1-2 minutes.  Serve in individual pasta bowls and garnish with cherry tomato halves.

Calories: 270
Total fat: 6 g
Carbohydrate: 46 g
Cholesterol: 0 mg
Sodium: 56 mg
Protein: 9 g
Fiber: 4 g

Corned Beef Potato & Cabbage Salad - Makes 12 Servings

1/2 c. Meijer olive oil
1/4 c. cider vinegar
1/3 c. Grey Poupon harvest coarse ground mustard
1 bag (16 oz) coleslaw blend
2 lbs.  new potatoes, cooked, quartered
1/2 lb. Meijer Choice low sodium corned beef, chopped

Mix oil, vinegar and mustard in large bowl.  Stir in coleslaw blend.  Add remaining ingredients; toss to coat.  Cover.  Refrigerate at least 1 hour before serving.

Recipe adapted from www.kraftfoods.com

Calories: 200
Total fat: 11 g
Carbohydrate: 18 g
Cholesterol: 10 mg
Sodium: 380 mg
Protein: 7 g
Fiber: 3 g

Please consult your physician or healthcare provider with any health-related concerns, including changing your diet or starting an exercise routine.  Information found at Meijer.com should never replace your doctor's advice or care.

 

 

]]>http://www.meijermealbox.com/week-of-march-7-2010Week of February 28, 2010http://www.meijermealbox.com/week-of-february-28-2010Wed, 17 Feb 2010 20:42:22 GMTMeijer DietitianNOTE ON PORTION SIZES and NUTRITIONAL CONTENT OF MEALS
The nutritional information given after each menu is approximate and is based on one serving of each of the menu items listed (excluding any suggested wine).  Our goal is to develop menus and recipes that meet the National Cholesterol Education Program Adult Treatment Panel III and American Heart Association guidelines.  Also our menus provide servings from all of the My Pyramid (www.mypyramid.gov) food groups to assist in providing balanced meals.  Each recipe will indicate the number of servings it provides.  Other menu items are based on normal portion sizes (i.e.: 1/2 c. vegetable or fruit; 1 piece of fresh fruit; 1 c. salad; 2 T. salad dressing; 1 roll or slice of bread; 1/2 c. rice or potatoes; 1 c. milk or soup; 3-4 oz. meat).  You can also refer to the nutritional facts panel on packaged foods which provide the portion size and number of servings per package.  Please visit www.mypyramid.gov to select an individualized meal plan that meets your daily needs.

Sunday
Creamy Chicken Broccoli Stuffed Potato (Heat 1/3 c. Miracle Whip Light dressing in a large skillet on medium high heat.  Add 1 lb. Tyson Boneless Skinless Chicken Breast, cut into bite-sized pieces; cook 8 minutes or until chicken is cooked through, stirring occasionally.  Add 1 (16 oz) pkg. Meijer frozen broccoli cuts, thawed, drained; cook and stir until tender.  Stir in 1/2 lb. (8oz) Velveeta pasteurized prepared cheese product, cut up.  Reduce heat to low; cook until velveeta is completely melted, stirring frequently.  Spoon over baked and split Russet potatoes.)

Serve with:
Organic Salad
Organic Salad Dressing
Cantaloupe Chunks

  • 590 calories
  • 71 g carbohydrate
  • 21 g fat
  • 8 g fiber

Meatless Monday
Chickpea & Red Onion Salad (Combine 1/4 c. red onion slices, 1 (15 oz) can Meijer chickpeas (garbanzo beans), 1/2 c. chopped fresh parsley, 2 T. lemon juice, 1 T. Meijer extra virgin olive oil and 1 T. drained capers, rinsed and chopped.  Season with salt and pepper.)

Serve with:
Warm Wheat Pita Bread
Navel Orange Segments
Meijer Fat Free Milk

  • 485 calories
  • 90 g carbohydrate
  • 5 g fat
  • 12 g fiber

 

Tuesday
Turkey Lasagna Rolls (See recipe section)

Serve with:
Dole Salad Kit
Kraft Light Salad Dressing
Fresh Blackberries

  • 490 calories
  • 42 g carbohydrate
  • 23 g fat
  • 6 g fiber

 

Wednesday
Lime-Jalapeno Chicken Wrap (See recipe section) 

Serve with:
Organic Salad
Organic Salad Dressing
Yoplait Yo Plus
Fresh Blueberries

  • 500 calories
  • 63g carbohydrate
  • 15 g fat
  • 3 g fiber

 

Thursday
Baked Cook's Pork Butt

Serve with:
Bush's Baked Beans
Kraft Mac N' Cheese
Meijer Whole Baby Carrots
Fresh Raspberries

  • 585 calories
  • 86 g carbohydrate
  • 12 g fat
  • 11 g fiber

 

Friday
Louisiana Catfish with Okra & Corn (See recipe section)

Serve with:
Zatarain's Dirty Rice
Fresh Peaches

  • 420 calories
  • 49 g carbohydrate
  • 15 g fat
  • 6 g fiber

Saturday
Broiled Strip Steak

Serve with:
Homemade Mashed Potatoes
Meijer Cut Green Beans
Fresh Plums

  • 541 calories
  • 50 g carbohydrate
  • 11 g fat
  • 11 g fiber

SHOPPING LIST

Grocery

  • Miracle Whip Light Dressing
  • 8 oz. Velveeta Pasteurized Prepared Cheese Product
  • 1 (15 oz) can Meijer Garbanzo Beans (Chickpeas)
  • Meijer Extra Virgin Olive Oil
  • Capers
  • Kraft Light Salad Dressing
  • Bush's Baked Beans
  • Kraft Mac N' Cheese
  • Zatarains Dirty Rice
  • Meijer Lasagna Noodles
  • Meijer Pasta Sauce
  • Meijer Canola Oil
  • White Vinegar
  • Tony Chacheres Creole Seasoning

Dairy

  • Meijer Fat Free Milk
  • Yoplait Yo Plus
  • Meijer Ricotta Cheese
  • Kraft Shredded Mozzarella Cheese

Deli/Bakery

  • Meijer Wheat Pita Bread

Frozen

  • Meijer Broccoli Cuts
  • Meijer Cut Green Beans
  • Meijer Whole Baby Carrots
  • All Natural Cut Okra
  • Meijer Whole Kernel Corn

Meat

  • 1 lb. Tyson Boneless Skinless Chicken Breast
  •  Jennie-O Ground Turkey
  • 1 1/4 lb. Meijer Fresh Chicken Breast Tenders
  • Cook's Pork Butt
  • Meijer Strip Steak
  • 3/4 lb. Jennie-O Ground Turkey
  • 4 Fresh Catfish Fillets

Produce

  • Russet Potatoes
  • Organic Salad
  • Organic Salad Dressing
  • Cantaloupe
  • Red Onion
  • Parsley
  • Lemon
  • Limes
  • Navel Oranges
  • Dole Salad Kit
  • Blackberries
  • Blueberries
  • Raspberries
  • Peaches
  • Plums
  • Jalapeno
  • Onion

Pantry Items:

  • Italian Seasoning
  • Ground Cumin

Recipes

Turkey Lasagna Rolls - Makes 6 Servings

3/4 lb. Jennie-O ground turkey
1 c. Meijer ricotta cheese
1 c. Kraft shredded mozzarella cheese
1/4 c. Meijer grated parmesan cheese
1/2 t. Italian seasoning
6 Meijer lasagna noodles, cooked, drained
1 jar (15 oz) Meijer pasta sauce

Cook turkey in skillet on medium-high heat 10 minutes or until no longer pink, stirring frequently to break into small pieces.  Remove from heat.  Add ricotta cheese, mozzarella cheese, parmesan cheese and Italian seasoning; mix well.  Spread each lasagna noodle with about 1/2 c. of the turkey mixture;
roll up tightly, starting at 1 of the short ends.  Place, seam sides down, in microwaveable baking dish; top with pasta sauce.  Cover loosely with plastic wrap.  Microwave on high 12 minutes or until heated through, rotating dish after 6 minutes.

Calories: 330
Total fat: 15 g
Carbohydrate: 22 g
Cholesterol: 75 mg
Sodium: 710 mg
Protein: 25 g
Fiber: 2 g

Lime-Jalapeno Chicken Wrap - Makes 8 Servings

1/4 c. lime juice (about 2 limes)
2 T. Meijer canola oil
1 T. white vinegar
1 t. ground cumin
1/4 t. salt
1-2 jalapeno, sliced
1 1/4 lb. Meijer fresh chicken breast tenders

Whisk lime juice, oil, vinegar, cumin and salt in a small bowl.  Stir in jalapeno.  Place chicken in a shallow baking dish and pour the marinade over it, turning to coat both sides.  Cover and refrigerate for at least 1 hour, turning once, or overnight.  Preheat grill.  Oil the grill rack.  Grill the chicken until cooked through and no longer pink in the middle, 3 to 4 minutes per side.  Let cool slightly; thinly slice crosswise.  Serve warm or chilled in a tortilla wrap.

Recipe adapted from www.eatingwell.com

Calories: 71
Total fat: 2 g
Carbohydrate: 1 g
Cholesterol: 31 mg
Sodium: 46 mg
Protein: 11 g
Fiber: 0 g

Louisiana Catfish with Okra & Corn- Makes 4 Servings

2 c. fresh or frozen All Natural cut okra
1 2/3 c. fresh corn or Meijer frozen whole kernel corn
1 medium onion, diced
2 t. Meijer extra virgin olive oil
3/4 t. Tony Chacheres Creole seasoning
4 Catfish fillets

Preheat oven to 450 degrees.  Combine okra, corn, onion, olive oil and creole seasoning in a large bowl. Spread the mixture out on a large rimmed baking sheet.  Roast, stirring twice, until the vegetables are tender and beginning to brown, 20 to 25 minutes.  Meanwhile, sprinkle both sides of catfish with cajun or creole seasoning.  Heat 1 T. olive oil in a large nonstick skillet over medium high heat.  Reduce heat to medium, add the fish and cook until just cooked through and starting to brown, about 4 minutes per side.

Recipe adapted from www.eatingwell.com

Calories: 288
Total fat: 15 g
Carbohydrate: 19 g
Cholesterol: 53 mg
Sodium: 311 mg
Protein: 21 g
Fiber: 4 g

Please consult your physician or healthcare provider with any health-related concerns, including changing your diet or starting an exercise routine.  Information found at Meijer.com should never replace your doctor's advice or care.

 

]]>http://www.meijermealbox.com/week-of-february-28-2010Week of February 21, 2010http://www.meijermealbox.com/week-of-february-21-2010Fri, 12 Feb 2010 22:58:41 GMTMeijer DietitianNOTE ON PORTION SIZES and NUTRITIONAL CONTENT OF MEALS
The nutritional information given after each menu is approximate and is based on one serving of each of the menu items listed (excluding any suggested wine).  Our goal is to develop menus and recipes that meet the National Cholesterol Education Program Adult Treatment Panel III and American Heart Association guidelines.  Also our menus provide servings from all of the My Pyramid (www.mypyramid.gov) food groups to assist in providing balanced meals.  Each recipe will indicate the number of servings it provides.  Other menu items are based on normal portion sizes (i.e.: 1/2 c. vegetable or fruit; 1 piece of fresh fruit; 1 c. salad; 2 T. salad dressing; 1 roll or slice of bread; 1/2 c. rice or potatoes; 1 c. milk or soup; 3-4 oz. meat).  You can also refer to the nutritional facts panel on packaged foods which provide the portion size and number of servings per package.  Please visit www.mypyramid.gov to select an individualized meal plan that meets your daily needs.

Sunday
Slow Cooker Stuffed Peppers (See recipe section) 

Serve with:
Meijer Light Yogurt topped with Fresh Blackberries

  • 595 calories
  • 78 g carbohydrate
  • 20 g fat
  • 7 g fiber

Meatless Monday
Black Bean Patties (Lightly oil a baking sheet lined with aluminum foil.  Preheat oven to 375 degrees. In a medium bowl, mash 1 (16 oz) can black beans, drained and well rinsed with a fork.  Add 1/2 green bell pepper, finely chopped, 1/2 onion, finely chopped and 3 cloves garlic, minced and stir into mashed beans.  In a small bowl, stir together 1 egg, 1 T. chili powder, 1 T. cumin and 1 t. Cholula hot sauce.  Stir in egg mixture into the mashed beans.  Mix in 1/2 c. bread crumbs until the mixture is sticky and holds together.  Divide mixture into four patties and chill for about an hour.  Place patties on baking sheet, and bake about 10 minutes or until crispy on each side.)

Serve with:
Aunt Millie's Homestyle Hamburger Bun
Dole Salad
Fresh Strawberries

  • 462 calories
  • 79 g carbohydrate
  • 20 g fat
  • 9 g fiber

Tuesday
Caraway Chicken Breasts (Sprinkle 1 t. caraway seeds and 1/4 t. allspice on both sides of Tyson fresh boneless skinless chicken breast.  Sprinkle with salt and pepper.  Heat 1 T. Meijer olive oil in large nonstick skillet over medium heat.  Saute chicken in skillet until cooked through, about 5 minutes per side.)

Serve with:
Hodgson Mill Whole Wheat Couscous
Meijer Cut Green Beans
Fresh Sliced Pear

calories
carbohydrate
fat
fiber

Wednesday
Roasted Boneless Pork Loin (Heat oven to 450 degrees.  Lightly moisten 1 lb. pork tenderloin with water; coat with 1 envelope Shake n Bake seasoned coating mix for pork.  Set aside while preparing sweet potatoes.  Discard any remaining coating mix.)

Serve with:
Roasted Sweet Potatoes (In a large bowl combine 3/4 to 1 lb. sweet potatoes, peeled and cut into 1/2 inch pieces, 1/2 yellow onion, cut into 1 inch chunks and 1/2 c. Italian dressing; toss to coat.  Spread sweet potatoes & onions in 9 by 13 inch baking pan.  Place pork on top of sweet potatoes.  Roast for 20 minutes or until meat thermometer reads 160 degrees, stirring vegetables once. Remove from oven.  Let stand for 5 minutes.  Slice pork; serve with vegetables, sprinkled with chopped parsley, if desired.)
Grapefruit-Spinach Salad

  • 631 calories
  • 91 g carbohydrate
  • 15 g fat
  • 10 g fiber

Thursday
Citrus Ginger Teriyaki Steak (See recipe section)

Serve with:
Meijer Long Grain Rice
Steamed Organic Broccoli
Fresh Sliced Apple

  • 455 calories
  • 55 g carbohydrate
  • 10 g fat
  • 9 g fiber

Friday
Shrimp & Spinach Fettucine (See recipe section)

Serve with:
Organic Romaine Heart Salad
Meijer Light Dressing
Fresh Blueberries

  • 546 calories
  • 88 g carbohydrate
  • 14 g fat
  • 6 g fiber

Saturday
Garlic-Herb Crusted Beef Roast (Heat oven to 325 degrees.  Combine 2 t. garlic-pepper seasoning, 2 t. dried basil leaves, crushed, 2 t. dried thyme leaves, crushed and 1 t. dried parsley leaves, crushed in small bowl; press evenly onto all surfaces of 1 (3 to 4 lb.) Certified Angus Beef bottom round beef roast.  Place roast on rack in shallow roasting pan.  Insert ovenproof meat thermometer so tip is centered in thickest part of beef, not resting in fat.  Do not add water or cover.  Roast in 325 oven 1 1/2 to 2 hours for medium rare doneness.  Remove roast when meat thermometer registers 135 degrees for medium rate.  Transfer roast to carving board; tent loosely with aluminum foil.  Let stand 15 to 20 minutes.  Carve roast into thin slices; season with salt and black pepper, as desired.)

Serve with:
Homemade Mashed Potatoes
Meijer Baby Sweet Peas
Fresh Raspberries
Breyer's Ice Cream

  • 569 calories
  • 60 g carbohydrate
  • 17 g fat
  • 14 g fiber

SHOPPING LIST

Grocery

  • 1 (15 oz) can Black Beans
  • Cholula Hot Sauce
  • Meijer Bread Crumbs
  • Meijer Olive Oil
  • Hodgson Mill Whole Wheat Couscous
  • Shake N' Bake Seasoned Coating Mix for Pork
  • Italian Dressing
  • Meijer Long Grain Rice
  • Meijer Light Salad Dressing
  • Bull's Eye Original Barbecue Sauce
  • Meijer Instant White Rice
  • Meijer Fettucine
  • Teriyaki Marinade (in ethnic aisle)
  • Meijer Orange Marmalade
  • Meijer Creamy Peanut Butter
  • Dynasty Sesame Oil (in ethnic aisle)

Dairy

  • Meijer Light Yogurt
  • Meijer Eggs
  • Velveeta Pasteurized Prepared Cheese
  • Meijer Plain Nonfat Yogurt

Deli/Bakery

  • Aunt Millie's Homestyle Hamburger Bun

Frozen

  • Meijer Cut Green Beans
  • Meijer Baby Sweet Peas
  • 12 oz Medium Shrimp, Uncooked
  • Meijer Chopped Spinach

Meat

  • 4 Tyson Fresh Boneless Skinless Chicken Breast
  • 1 lb. Boneless Pork Tenderloin
  • 1 (3 to 4 lb.) Certified Angus Beef Bottom Round Roast
  • 1 lb. Certified Angus Beef Ground Chuck
  • 1 Boneless Certified Angus Beef Top Sirloin

Produce

  • Blackberries
  • Green Bell Pepper
  • Onion
  • Dole Salad
  • Strawberries
  • Pears
  • Sweet Potatoes
  • Yellow Onion
  • Grapefruit
  • Baby Spinach
  • Organic Broccoli
  • Apples
  • Organic Romaine Hearts
  • Blueberries
  • White Potatoes
  • Raspberries
  • Atheno's Crumbled Reduced Fat Feta Cheese
  • Gingerroot

Pantry Items:

  • Garlic Cloves
  • Chili Powder
  • Ground Cumin
  • Caraway Seeds
  • Allspice
  • Garlic-Pepper Seasoning
  • Dried Basil Leaves
  • Dried Thyme Leaves
  • Dried Parsley Leaves
  • Dried Dill

 

Recipes

Slow Cooked Stuffed Peppers - Makes 4 Servings

4 medium bell peppers
1/2 lb. Certified Angus Beef Ground Chuck
3/4 c. Bull's Eye original barbecue sauce, divided
1 c. instant white rice, uncooked
1 c. Meijer frozen peas
1/4 lb. (4 oz.) velveeta pasteurized prepared cheese product, cubed
1/2 c. water

Cut tops off peppers; chop tops, then refrigerate for another use.  Remove seeds from peppers; discard.  Set pepper shells aside.  Mix ground beef, 1/2 c. barbecue sauce, the rice and peas; spoon evenly into pepper shells.  Top evenly with Velveeta.  Pour remaining 1/4 c. barbecue sauce into slow cooker; stir in water.  Stand stuffed peppers upright in slow cooker; cover with lid.  Cook 5 to 7 hours on low (or 2-2 1/2 to 3 1/2 hours on high).

Recipe adapted from www.kraftfoods.com

Calories:410
Total fat: 15 g
Cholesterol: 60 mg
Sodium: 1010 mg
Carbohydrate: 51 g
Protein: 20 g
Fiber: 4 g

Shrimp & Spinach Fettucine - Makes 4  Servings

12 oz fettucine, uncooked
1 c. plain nonfat yogurt
1/2 c. Atheno's crumbled reduced-fat feta cheese
2 cloves garlic, minced
1 t. dried dill
1/2 t. freshly ground black pepper
12 oz medium frozen shrimp, uncooked, peeled, thawed
1 (10 oz) pkg. frozen chopped spinach, thawed
Salt to taste

Prepare pasta according to package directions.  While the pasta is cooking, stir together the yogurt, feta cheese, garlic, dill and pepper in a large mixing bowl.  Two minutes before the pasta is done, stir the shrimp and spinach into the pot with the pasta.  Cook two minutes.  Drain the pasta, shrimp and spinach thoroughly.  Stir into the yogurt mixture and season to taste with salt.  Serve immediately.

Calories: 386
Total fat: 6 g
Cholesterol: 17 mg
Sodium: 269 mg
Carbohydrate: 68 g
Protein: 16 g
Fiber: 4 g

Citrus Ginger Teriyaki Steak - Makes 4 Servings

1 boneless Certified Angus Beef Top Sirloin steak, cut 1 inch thick
1/2 c. water
1/2 c. teriyaki marinade
1/3 c. orange marmalade
2 T. creamy peanut butter
1 T. finely chopped ginger
3 large garlic cloves, crushed
2 t. sesame oil

Combine teriyaki, marmalade, peanut butter, ginger, garlic and sesame oil in small saucepan over medium heat, whisking just until blended.  Remove from heat.  Place steak and 1/3 c. marinade mixture in plastic bag; turn steak to coat.  Close bag securely and marinate in refirgerator 30 minutes, turning once.  Reserve remaining marinade mixture for sauce.  Remove steak from marinade; discard marinade.  Place steak on rack in broiler pan so surface of beef is 3 to 4 inches from heat.  Broil steak 16 to 21 minutes for medium rare( 145 degrees) to medium (160 degrees) doneness, turning once.  Meanwhile add water to reserved sauce in small saucepan; bring to a boil. Reduce heat and simmer 12 to 15 minutes or until slightly thickened, stirring occasionally.  Carve steak into slices.  Serve steak with sauce.

Recipe adapted from www.beefitswhatsfordinner.com

Calories: 295
Total fat: 10 g
Cholesterol: 50 mg
Sodium: 1118 mg
Carbohydrate: 20 g
Protein: 30 g
Fiber: 0 g

Please consult your physician or healthcare provider with any health-related concerns, including changing your diet or starting an exercise routine.  Information found at Meijer.com should never replace your doctor's advice or care.

 

 

]]>http://www.meijermealbox.com/week-of-february-21-2010Week of February 14, 2010http://www.meijermealbox.com/week-of-february-14-2010Fri, 12 Feb 2010 18:09:58 GMTMeijer DietitianNOTE ON PORTION SIZES and NUTRITIONAL CONTENT OF MEALS
The nutritional information given after each menu is approximate and is based on one serving of each of the menu items listed (excluding any suggested wine).  Our goal is to develop menus and recipes that meet the National Cholesterol Education Program Adult Treatment Panel III and American Heart Association guidelines.  Also our menus provide servings from all of the My Pyramid (www.mypyramid.gov) food groups to assist in providing balanced meals.  Each recipe will indicate the number of servings it provides.  Other menu items are based on normal portion sizes (i.e.: 1/2 c. vegetable or fruit; 1 piece of fresh fruit; 1 c. salad; 2 T. salad dressing; 1 roll or slice of bread; 1/2 c. rice or potatoes; 1 c. milk or soup; 3-4 oz. meat).  You can also refer to the nutritional facts panel on packaged foods which provide the portion size and number of servings per package.  Please visit www.mypyramid.gov to select an individualized meal plan that meets your daily needs.

Sunday- Valentine's Day
Hearty Roasted Salmon (Place 1 1/2 lbs. salmon fillets skin side down in an oven safe  9 by 13 inch glass baking dish.  Combine 1 T. grated fresh ginger, 3 cloves garlic, minced and 1/4 c. La Choy lite soy sauce in a small bowl; mix well.  Pour over the salmon.  Cover tightly and marinate at least 2 hours and up to 8 hours in the refrigerator.  Preheat oven to 400 degrees.  Baste the salmon with the sauce.  Roast uncovered 15 to 20 minutes or until the salmon flakes easily with a fork.)

Serve with:
Heavenly Angel Hair Pasta (See recipe section)
Cupid's Spears (Preheat oven to 450 degrees.  Trim the woody ends from 1 lb. asparagus, usually about 1 1/2 inches.  Spread the spears in a single layer on a baking sheet, drizzle with olive oil, sprinkle with the salt and pepper, and roll to coat thoroughly.  Roast the asparagus until lightly browned and tender, about 8 to 10 minutes, giving the pan a good shake about halfway through to turn the asparagus.  Serve warm or at room temperature.)

Fresh Strawberries

  • 637 Calories
  • 59 g carbohydrate
  • 20 g fat
  • 7 g fiber

Meatless Monday
Freschetta Pizza

Serve with:
Dole Iceberg Salad 
Kraft Salad Dressing
Fresh Pear Slices

  • 401 calories
  • 48 g carbohydrate
  • 16 g fat
  • 6 g fiber

Tuesday
Pineapple Soy Glazed Ribeye Steaks (Combine 1/4 c. pineapple juice, 1/4 c. La Choy lite soy sauce, 2 T. Meijer brown sugar and 1 t. cornstarch , mixing well.  Microwave on high 2 1/2 to 3 minutes or until thickened, stirring once.  Place beef steaks on grill.  Grill 11 to 14 minutes for medium rare (145 degrees) to medium (160 degrees) doneness, turning occasionally and brushing both sides with some of the glaze during last 5 minutes.  Carve steaks; drizzle with remaining glaze.)

Serve with:
Organic Salad with Sliced Mushrooms
Organic Salad Dressing
Fresh Sliced Apple

  • 623 calories
  • 38 g carbohydrate
  • 22 g fat
  • 5 g fiber

Wednesday
California Chicken Stir-Fry (See recipe section)

Serve with:
Uncle Ben's Ready Whole Grain Brown Rice
Bloody Orange Segments
Meijer Fat Free Milk

  • 472 calories
  • 65 g carbohydrate
  • 12 g fat
  • 9 g fiber

Thursday
Easy Layered Taco Bake (Heat oven to 400 degrees.  Prepare 1 pkg. (7 1/4 oz.) Kraft macaroni & cheese dinner as directed on package.  Cook 1lb. Certified Angus Beef Ground Sirloin beef with 1 pkg. (1.25 oz) Taco Bell home originals taco seasoning mix.  Layer seasoned meat, dinner and Taco bell home originals thick n chunky mild salsa in 8 inch square baking dish.  Bake for 20 minutes.)

Serve with:

Vienna Bread
Fresh Blueberries

  • 567 calories
  • 58 g carbohydrate
  • 24 g fat
  • 4 g fiber

Friday
Tuna Salad Sandwich (Whisk 1/2 c. Kraft light mayonnaise, 1 t. fresh lemon juice and 1 t. grated lemon peel in medium bowl to blend.  Mix in 2/3 c. chopped celery and 2/3 c. chopped onion.  Stir in 2 (6 oz) cans Bumble Bee Solid White Tuna packed in water, drained and flaked.  Season salad with salt and pepper.  Cover and refrigerate.  Spoon salad on Aunt Millie's whole wheat buns.)

Serve with:
Cottage Cheese with Pineapple Chunks

  • 507 calories
  • 49 g carbohydrate
  • 20 g fat
  • 7 g fiber

Saturday
Easy Chuck Roast (See recipe section)

Serve with:
Meijer Noodles
Green Giant Valley Steamer Blend
Clementine Orange Segments

  • 414 calories
  • 36 g carbohydrate
  • 12 g fat
  • 6 g fiber

SHOPPING LIST

Grocery

  • La Choy Lite Soy Sauce
  • Meijer Extra Virgin Olive Oil
  • Kraft Salad Dressing
  • Pineapple Juice
  • Meijer Brown Sugar
  • Cornstarch
  • Uncle Ben's Ready Whole Grain Brown Rice
  • 1 (7 1/4 oz.) pkg. Kraft Macaroni & Cheese Dinner
  • Taco Bell Home Originals Thick N Chunky Mild Salsa
  • Kraft Light Mayonnaise
  • 2 (6oz) cans Bumble Bee Solid White Tuna in Water
  • Meijer Pineapple Chunks
  • Meijer Noodles
  • Dry White Wine
  • Meijer Angel Hair Pasta
  • Meijer Vegetable Oil
  • Kraft Free Catalina Dressing
  • Baked Tortilla Chips

Dairy

  • Meijer Fat Free Milk
  • Meijer 1% Milkfat Cottage Cheese
  • Meijer 1/3 Less Fat Grated Parmesan Cheese

Deli/Bakery

  • Aunt Millie's Whole Wheat Buns
  • Vienna Bread

Frozen

  • Freschetta Pizza
  • Green Giant Valley Steamer Blends

 

Meat

  • 1 1/2 lbs. Fresh Atlantic Salmon
  • Certified Angus Beef Ribeye Steak
  • 3 lb. Certified Angus Beef Chuck Roast
  • 1/2 lb. Meijer Frozen Chicken Tenders
  • 1 lb. Certified Angus Beef Sirloin Beef

Produce

  • Gingerroot
  • Asparagus
  • Dole Iceberg Salad
  • Mushrooms
  • Pears
  • Organic Salad
  • Organic Salad Dressing
  • Apple
  • Bloody Orange
  • Lemons
  • Celery
  • Onion
  • Clementine Orange
  • Tomato
  • Basil
  • Broccoli Florets
  • Carrots
  • Red Bell Pepper
  • Yellow Bell Pepper
  • Bean Sprouts
  • Strawberries 
  • Blueberries
  • Mann's Packing Fancy Snow Peas

 

Pantry Items:

  • Garlic

Recipes

Heavenly Angel Hair Pasta - Makes 4 Servings

1 t. Meijer extra virgin olive oil
4 cloves garlic, minced
1/2 c. dry white wine
1/4 c. fresh lemon juice
1 c. chopped fresh tomato
8 oz. Meijer uncooked angel hair pasta
1/4 c. chopped fresh basil
2 T. Meijer 1/3 less fat grated Parmesan cheese
freshly ground black pepper to taste

Bring a large pot of water to a boil over high heat.  As water is coming to a boil, place olive oil and garlic in a nonstick saute pan and cook over medium heat just until garlic begins to brown.  Remove from heat and pour in wine.  Return to heat and cook on high heat for another 1 to 2 minutes until the wine is reduced by half.  Stir in lemon juice and tomato and remove from heat.  Place pasta in the boiling water and cook to desired doneness, 30 seconds to 1 minute.  Drain the pasta and put it into a warm serving bowl.  Add the wine, garlic and tomato.  Add the basil, Parmesan cheese and black pepper.  Toss and serve immediately.

Recipe adapted from www.lowfatlifestyle.com

Calories: 271
Total fat: 3 g
Cholesterol: 2 mg
Sodium: 265 mg
Carbohydrate: 47 g
Protein: 9 g
Fiber: 2 g

California Chicken Stir-Fry - Makes 4 Servings

2 T. Kraft free catalina dressing
2 T. La Choy lite soy sauce, divided
1/2 lb. Meijer chicken tenders, cut into thin slices
1/2 c. Kraft free catalina dressing
1 t. minced fresh gingerroot
1 c. broccoli florets
1 small carrot, cut into thin slices
1/2 each: medium red and yellow bell peppers, cut into thin strips
1 c. Mann's packing fancy snow peas
1 c. bean sprouts

Heat 2 T. dressing and 1 T. soy sauce in large nonstick skillet on medium heat.  Add chicken; stir fry 3 minutes or until cooked through.  Remove from skillet.  Add all remaining ingredients except the bean sprouts to skillet; mix well.  Stir fry 5 minutes or until vegetables are crisp-tender.  Stir in chicken and the bean sprouts; stir fry until heated through.

Recipe adapted from www.kraftfoods.com

Calories: 170
Total fat: 2 g
Cholesterol: 35 mg
Sodium: 730 mg
Carbohydrate: 23 g
Protein: 16 g
Fiber: 3 g

Easy Chuck Roast-  Makes 8 Servings

1 (3 lb.) boneless Certified Angus Beef chuck roast
1/2 c. chopped onion
2 T. Meijer vegetable oil

In a Dutch oven, brown roast and onion in oil.  Add 1/2 c. of water.  Cover and bake at 325 degrees for 2 1/2 to 3 hours or until the meat is tender.)

Calories: 254
Total fat: 12 g
Cholesterol: 100 mg
Sodium: 109 mg
Carbohydrate: 1 g
Protein: 33  g
Fiber: 0 g

Please consult your physician or healthcare provider with any health-related concerns, including changing your diet or starting an exercise routine.  Information found at Meijer.com should never replace your doctor's advice or care.

 

 

 

 

 

 

 

 

 

]]>http://www.meijermealbox.com/week-of-february-14-2010Week of February 7, 2010http://www.meijermealbox.com/week-of-february-7-2010Mon, 01 Feb 2010 19:30:23 GMTMeijer DietitianNOTE ON PORTION SIZES and NUTRITIONAL CONTENT OF MEALS
The nutritional information given after each menu is approximate and is based on one serving of each of the menu items listed (excluding any suggested wine).  Our goal is to develop menus and recipes that meet the National Cholesterol Education Program Adult Treatment Panel III and American Heart Association guidelines.  Also our menus provide servings from all of the My Pyramid (www.mypyramid.gov) food groups to assist in providing balanced meals.  Each recipe will indicate the number of servings it provides.  Other menu items are based on normal portion sizes (i.e.: 1/2 c. vegetable or fruit; 1 piece of fresh fruit; 1 c. salad; 2 T. salad dressing; 1 roll or slice of bread; 1/2 c. rice or potatoes; 1 c. milk or soup; 3-4 oz. meat).  You can also refer to the nutritional facts panel on packaged foods which provide the portion size and number of servings per package.  Please visit www.mypyramid.gov to select an individualized meal plan that meets your daily needs.

Sunday-Super Bowl Party
Double Cheese Chili (Brown 1 lb. Certified Angus Beef ground round in large skillet on medium heat; drain.  Add 1 small onion, chopped and 1/2 c. chopped green pepper; cook and stir 5 minutes or until tender.  Add 1 can (15 oz.) Meijer Naturals dark kidney beans, drained, rinsed, 1 can (14 1/2 oz.) Dei Fratelli no salt added whole tomatoes,undrained, 1 can (8oz.) Dei Fratelli tomato sauce and 1 T. Meijer chili powder; mix well.  Reduce heat to low; cover.  Simmer 30 minutes, stirring occasionally.  Sprinkle 3 T. Meijer shredded sharp cheddar cheese onto the bottom of each six soup bowls; top with chili and remaining cheese.  Garnish each serving with a dollop of Breakstone's reduced fat sour cream and light sprinkling of chopped fresh cilantro or parsley.)

Serve with:
BBQ Chicken Tenders (See recipe section)
Potato Baskets with Cheese (See recipe section)
Stuffed Cherry Tomatoes (Slice the tops from 16 cherry tomatoes, hollow out and discard the seeds.  Turn them upside down on paper towel and drain for a few minutes.  Beat together 1 3/4 oz goat cheese and 1 3/4 oz Meijer low fat ricotta cheese until smooth.  Mix in 2 slices prosciutto, finely chopped.  Spoon into the tomatoes and refrigerate until ready to serve.)
Fresh Grapes

  • 553 calories
  • 61 g carbohydrate
  • 18 g fat
  • 7 g fiber

Meatless Monday
Mediterranean Quesadillas (Combine 1 peeled cucumber, chopped, 1 medium tomato, chopped and 1/2 c. Meijer nonfat plain yogurt in a bowl; set aside.  Spread 1/3 c. hummus evenly over each tomato basil flavored tortilla.  Sprinkle each with Atheno's reduced fat crumbled feta cheese.  Top each with another tortilla.  Coat a large nonstick skillet with the cooking spray and cook each quesadilla 1 minute per side or until the cheese is melted.  Cut each into 4 wedges; serve with the vegetable mixture.)

Serve with:
Navel Orange Segments

  • 420 calories
  • 65 g carbohydrate
  • 12 g fat
  • 10 g fiber

Tuesday
Oriental Express Beef Lettuce Wraps (Brown 1 1/2 lb. Certified Angus Beef Ground Round Beef in a large nonstick skillet over medium heat 8-10 minutes or until beef in not pink, breaking up into small crumbles.  Pour off drippings.  Stir in 1/2 c. Dynasty hoisin sauce and 1/2 c. House of Tsang peanut sauce; heat through.  Just before serving, add 1 medium cucumber, seeded, chopped, shredded carrot and torn fresh mint leaves; toss gently.  Season with salt and pepper.  Serve beef mixture in Boston lettuce leaves.  Garnish with mint.)

Serve with:
Uncle Ben's Ready Whole Grain Brown Rice
Dole Pineapple Chunks
Meijer Fat Free Milk

  • 572 calories
  • 68 g carbohydrate
  • 13 g fat
  • 4 g fiber

Wednesday
Simple Southern Style Unfried Chicken (See recipe section)

Serve with:
Homemade Mashed Potatoes
Birdseye Baby Sweet Peas
Sliced Pears

  • 454 calories
  • 58 g carbohydrate
  • 16 g fat
  • 15 g fiber

Thursday
Grilled Center Cut Bone In Chops topped with Mott's Applesauce

Serve with:
Barilla Plus Pasta with Barilla Pasta Sauce
Freshlike Broccoli Cuts
Meijer Garlic Bread

  • 437 calories
  • 50 g carbohydrate
  • 13 g fat
  • 7 g fiber

Friday
Broiled Perch with Lemon Mustard Sauce (See recipe section)

Serve with:
Roasted Red Potatoes
Creamy Coleslaw (Combine 3 T. Hellmann's light mayonnaise, 3 T Meijer nonfat plain yogurt, 1 T. Meijer Dijon mustard, 2 t. Meijer cider vinegar and 1 t. sugar in a large bowl.  Add 1/2 t. caraway seed or celery seed.  Season with salt and pepper.  Add 2 c. shredded red cabbage & 2 c. shredded green cabbage & 1 c. shredded carrots and toss well.)
Dannon Yogurt topped with Fresh Blueberries

  • 488 calories
  • 50 g carbohydrate
  • 21 g fat
  • 8 g fiber

Saturday
Beef Pepper Steak (Cut 1 lb. Certified Angus Beef top round steak lengthwise in half, then crosswise into 1/8 inch thick strips.  Place beef and 1/3 c. Wishbone Italian dressing in resealable plastic bag; turn beef to coat.  Reserve remaining dressing for vegetables.  Close bag securely and marinate in refrigerator 30 minutes.  Remove beef from marinade; discard marinade.  Heat large nonstick skillet over medium-high heat until hot.  Add 1/2 of beef; stir fry 1 to 2 minutes or until outside surface of beef is no longer pink.  Remove from skillet.  Repeat with remaining beef.  Season beef with salt and pepper; keep warm.  Wipe skillet with paper towel.Heat remaining Italian dressing in same skillet until hot.  Add 2 large red & yellow bell peppers, cut into 1/8 strips and 1 onion, cut into wedges.  Stir-fry 5 to 6 minutes or until vegetables are crisp-tender.  Return beef and juices to skillet.  Cook and stir 1 to 2 minutes or until heated through.)

Serve with:
Meijer Whole Wheat Tortillas
Edy's Ice Cream topped with Fresh Sliced Strawberries

  • 536 calories
  • 54 g carbohydrate
  • 20 g fat
  • 4 g fiber

 

SHOPPING LIST

Grocery

  • La Tortilla Factory Tomato Basil Tortilla
  • Dynasty Hoisin Sauce (in ethnic aisle)
  • House of Tsang Peanut Sauce (in ethnic aisle)
  • Uncle Ben's Ready Whole Grain Brown Rice
  • Dole Pineapple Chunks
  • Dole Pineapple Rings
  • Mott's Applesauce
  • Barilla Plus Pasta
  • Barilla Plus Pasta Sauce
  • Hellmann's Light Mayonnaise
  • Meijer Dijon Mustard
  • Meijer Mustard
  • Meijer Cider Vinegar
  • Wishbone Italian Dressing
  • Meijer Whole Wheat Tortillas
  • Barbecue Sauce
  • Meijer Honey
  • Meijer All Purpose Flour
  • Meijer Breadcrumbs
  • Meijer Olive Oil
  • Kraft Light Ranch Dressing
  • Shake N' Bake Extra Crispy Seasoned Coating Mix
  • Meijer Vegetable Oil
  • 1 (15 oz) can Meijer Naturals Dark Kidney Beans
  • 1 (14 .5 oz) Dei Fratelli No Salt Added Whole Tomatoes
  • 1 ( 8oz) can Dei Fratelli Tomato Sauce

Dairy

  • Meijer Nonfat Plain Yogurt
  • Meijer Fat Free Milk
  • Meijer Low Fat Ricotta Cheese
  • Meijer Shredded Cheddar Cheese
  • Sargento Shredded Parmesan Cheese
  • Dannon Yogurt
  • Meijer Eggs

Frozen

  • Birdseye Baby Sweet Peas
  • Freshlike Broccoli Cuts
  • Edy's Ice Cream

Meat

  • 2 1/2 lb. Certified Angus Beef Ground Round
  • 1 lb. Center Cut Bone In Pork Chops
  • 4 Fresh Ocean Perch Fillets
  • 1 lb. Certified Angus Beef Top Round Steak
  • 1 1/2 lb. Tyson Chicken Tenders
  • 1 (3 1/4 lb.) Broiler-Fryer Chicken

Produce

  • Grapes
  • Cucumber
  • Greenhouse Tomatoes
  • Hummus
  • Atheno's Reduced-Fat Crumbled Feta Cheese
  • Navel Oranges
  • Shredded Carrots
  • Mint
  • Boston Lettuce Leaves
  • Cherry Tomatoes
  • Woolrich Goat Cheese
  • Prosciutto
  • White Potatoes
  • Red Potatoes
  • Pears
  • Red Cabbage
  • Green Cabbage
  • Red Bell Pepper
  • Yellow Bell Pepper
  • Green Bell Pepper
  • Onion
  • Strawberries
  • Lemon
  • Parsley
  • Cilantro
  • Chives

Pantry Items:

  • Caraway Seed or Celery Seed
  • Seasoned Salt
  • Meijer Chili Powder

Recipes

BBQ Chicken Tenders - Makes 24 Servings

1 c. barbecue sauce
2 T. Meijer Dijon mustard
2 T. Meijer honey
1 1/2 lb Tyson chicken tenders
1/2 c. Meijer all purpose flour
1/2 t. salt
1/2 t. freshly ground pepper
2 large Meijer eggs
1 3/4 c. Meijer breadcrumbs
Meijer olive oil or Meijer canola oil cooking spray

Combine barbecue sauce, mustard and honey in a large bowl.  Set aside 1/2 c. of the sauce in a small bowl.  Cut any large chicken tenders in half lengthwise, then add all the tenders to the large bowl with the remaining sauce; stir to coat.  Marinate in the refrigerator for 30 minutes to 1 hour.  Preheat oven to 450 degrees.  Coat a large rimmed baking sheet with cooking spray.  Combine flour, salt and pepper in a shallow dish.  Lightly beat eggs in another shallow dish.  Place breadcrumbs in a third shallow dish.  Coat each tender in flour, shaking off any excess.  Dip in egg and let any excess drip off.  Then roll in the breadcrumbs, shaking off any excess.  Place the tenders on the prepared baking sheet.  Generously coat both sides of each tender with cooking spray.  Bake for 10 minutes.  Turn each tender over and continue baking until the outside is crisp and the tenders are cooked through, about 10 minutes more.  Serve with the reserved sauce for dipping.

Recipe adapted from www.eatingwell.com

Calories: 67
Total fat: 5 g
Cholesterol: 28 mg
Sodium: 141 mg
Carbohydrate: 8 g
Protein: 8 g
Fiber: 1 g

Potato Baskets with Cheese - Makes 40 Servings

20 red potatoes
8 oz Meijer low fat ricotta cheese
1 1/4 oz shredded cheddar cheese
3/4 oz Sargento shredded parmesan cheese
oil for spraying or brushing
fresh chives, finely chopped, to garnish

Preheat oven to 400 degrees.  Boil or steam the potatoes for 10 minutes, or just until tender when tested with a skewer(do not overcook or the potatoes will fall apart when you are preparing them).  Drain well and cool completely.  Meanwhile, in a small bowl combine the ricotta, cheddar and parmesan.  Cut the cooled potatoes in half and use a melon baller to scoop out the flesh, leaving a 1/4 inch border.  Discard the flesh.  Lightly spray the potato halves with oil and bake on baking trays for 30-45 minutes, or until crisp and golden.  Heat the grill to high.  Fill each potato shell with a teaspoon of the cheese mixture and grill for 5-8 minutes, or until the tops are lightly golden and the cheese has melted.  Arrange on a serving dish and garnish each with chopped chives.  Serve immediately.

Calories: 88
Total fat: 1 g
Cholesterol: 2 mg
Sodium: 23 mg
Carbohydrate: 17 g
Protein: 3 g
Fiber: 1 g

Simple Southern Style Unfried Chicken - Makes 6 Servings

1 broiler-fryer chicken (3 1/4 lb.), cut up
1/2 c. Kraft light ranch dressing
1 pkt. Shake n'bake extra crispy seasoned coating mix

Remove skin from all chicken pieces except wings.  Place chicken in large resealable plastic bag.  Add dressing.  Seal bag; turn to evenly coat chicken with dressing.  Refrigerate 30 minutes to marinate.  Heat oven to 400 degrees.  Place coating mix in pie plate or shallow dish.  Dip chicken in coating mix, turning each piece over to evenly coat both sides.  Place in single layer on baking sheet.  Sprinkle with any remaining coating mix.  Discard bag and marinade.  Bake 40 to 45 minutes or until chicken is cooked through (165 degrees).

Recipe adapted from www.kraftfoods.com

Calories: 250
Total fat: 11 g
Cholesterol: 75 mg
Sodium: 670 mg
Carbohydrate: 13 g
Protein: 24 g
Fiber: 0 g

Broiled Perch with Lemon Mustard Sauce -Makes 4 Servings

4 perch fillets (about 6 oz each), fresh
1 t. grated lemon peel
1/4 c. lemon juice
1/4 c. Meijer vegetable oil
1/4 t. seasoned salt
1/8 t. black pepper
1 T. chopped parsley
1 T. Meijer mustard

Combine grated lemon peel, lemon juice, salad oil, seasoned salt, pepper, parsley and mustard, blending well.  Place the perch fillets in shallow baking dish.  Pour sauce over all.  Place in refrigerator for 2 or 3 hours.  Place the perch fillets, skin side down on a greased shallow baking pan.  Adjust rack so fish is 4 to 5 inches from heat.  Broil 5-8 minutes, brushing frequently with sauce.

Calories: 182
Total fat: 14 g
Cholesterol: 54 mg
Sodium: 661 mg
Carbohydrate: 1 g
Protein: 11 g
Fiber: 0 g

Please consult your physician or healthcare provider with any health-related concerns, including changing your diet or starting an exercise routine.  Information found at Meijer.com should never replace your doctor's advice or care.

 

 

]]>http://www.meijermealbox.com/week-of-february-7-2010Week of January 31, 2010http://www.meijermealbox.com/week-of-january-31-2010Wed, 27 Jan 2010 00:51:15 GMTMeijer DietitianNOTE ON PORTION SIZES and NUTRITIONAL CONTENT OF MEALS
The nutritional information given after each menu is approximate and is based on one serving of each of the menu items listed (excluding any suggested wine).  Our goal is to develop menus and recipes that meet the National Cholesterol Education Program Adult Treatment Panel III and American Heart Association guidelines.  Also our menus provide servings from all of the My Pyramid (www.mypyramid.gov) food groups to assist in providing balanced meals.  Each recipe will indicate the number of servings it provides.  Other menu items are based on normal portion sizes (i.e.: 1/2 c. vegetable or fruit; 1 piece of fresh fruit; 1 c. salad; 2 T. salad dressing; 1 roll or slice of bread; 1/2 c. rice or potatoes; 1 c. milk or soup; 3-4 oz. meat).  You can also refer to the nutritional facts panel on packaged foods which provide the portion size and number of servings per package.  Please visit www.mypyramid.gov to select an individualized meal plan that meets your daily needs.

Sunday
Spanish-Style Pork Tenderloin (See recipe section)

Serve with:
Uncle Ben's Whole Grain Brown Rice
Meijer Cut Green Beans
Fresh Grapes
Dean's Ice Cream

  • 432 calories
  • 50 g carbohydrate
  • 15 g fat
  • 4 g fiber

Meatless Monday
DiGiorno Pizza

Serve with:
Dole Salad
Meijer Light Salad Dressing
Navel Orange Segments

  • 410 calories
  • 45 g carbohydrate
  • 19 g fat
  • 7 g fiber

Tuesday
Spicy Grilled Chicken Fajitas (See recipe section)

Serve with:
Meijer Fajita Size Whole Wheat Tortillas
Chi-Chi's Salsa
Daisy Light Sour Cream
Grapefruit Segments

  • 402 calories
  • 50 g carbohydrate
  • 6 g fat
  • 2 g fiber

Wednesday
Beef & Asparagus Pasta Toss (See recipe section)

Serve with:
French Bread
Apple Slices

  • 627 calories
  • 97 g carbohydrate
  • 5 g fat
  • 7 g fiber

Thursday
Meijer Seasoned Pork Loin Fillet

Serve with:
Bush's Grillin Beans
Meijer Mixed Vegetables
Dole Fruit Bowl
Meijer Light Yogurt

  • 435 calories
  • 47 g carbohydrate
  • 10 g fat
  • 4 g fiber

Friday
Fiery Shrimp Dijon (In a small bowl, stir together 2 T. margarine, 2 T. Meijer Dijon mustard, 1/2 T. dried tarragon, 1/4 t. cayenne, 1/4 t. black pepper and 1/8 t. salt.  Peel and rinse 1 lb. raw medium shrimp.  Pat dry with paper towels.  Heat a 12 inch skillet over medium heat.  Remove from the heat and lightly spray with vegetable oil spray.  Cook the shrimp for 3 minutes, or until opaque, stirring frequently.  Stir in margarine mixture to coat the shrimp.  Serve with lime wedges.)

Serve with:
Meijer Angel Hair Pasta
Meijer Broccoli
Fresh Strawberries
Meijer Fat Free Milk

  • 400 calories
  • 49 g carbohydrate
  • 5 g fat
  • 7 g fiber

Saturday- Super Bowl Party
Buffalo Chicken Party Sandwiches (Cook 4 c. shredded rotisserie chicken, 1/2 c. Frank's Wings Buffalo sauce and 1/4 c. water in medium saucepan on medium heat for 5 minutes or until heated through, stirring occasionally.  Meanwhile, mix 1/4 c. Kraft light Mayo, 1/4 c. Kraft light ranch dressing, 6 stalks celery, finely chopped and 1/4 c. Kraft natural blue cheese crumbles.  Fill buns with chicken mixture, Kraft 2% milk shredded cheddar cheese and mayo mixture.)

Serve with:
Ritz Cheesy Football (Beat 2 pkg. (8oz.) Philadelphia neufchatel cream cheese softened, 1 pkg. (8 oz.) Kraft 2% milk shredded sharp cheddar cheese, 1/2 c. Kraft grated parmesan cheese and 1/2 c. Miracle whip light dressing with mixer until blended.  Add 2 green onions, chopped and 1/4 t. black pepper; mix well.  Refrigerate several hours.  Form into football shape on serving plate; coat with finely chopped fresh parsley.  Add 2 T. pimento strips for lacing.  Serve with Ritz reduced fat crackers.)
Cherry Tomatoes
Navel Orange Segments

  • 568 calories
  • 56 g carbohydrate
  • 26 g fat
  • 7 g fiber

 

SHOPPING LIST

Grocery

  • Uncle Ben's Whole Grain Brown Rice
  • Meijer Olive Oil
  • Meijer Fajita Size Whole Wheat Tortillas
  • Chi-Chi's Salsa
  • Meijer Bow Tie Pasta
  • Bush's Grillin Beans
  • Dole Fruit Bowl
  • Meijer Dijon Mustard
  • Meijer Angel Hair Pasta
  • Frank's Wings Buffalo Sauce
  • Kraft Light Mayonnaise
  • Kraft Light Ranch Dressing
  • Miracle Whip Light Dressing
  • Pimento
  • Ritz Reduced Fat Crackers
  • Meijer Light Salad Dressing

Dairy

  • Daisy Light Sour Cream
  • Smart Balance Margarine
  • Kraft Blue Cheese Crumbles
  • Kraft 2% Milk Shredded Cheddar Cheese
  • Philadelphia Neufchatel Cream Cheese
  • Kraft 2% Shredded Sharp Cheddar Cheese
  • Kraft Grated Parmesan Cheese
  • Meijer Fat Free Milk
  • Meijer Light Yogurt

Deli/Bakery

  • French Bread
  • Rotisserie Chicken

Frozen

  • Meijer Cut Green Beans
  • Dean's Ice Cream
  • Meijer Mixed Vegetables
  • DiGiorno Pizza

Meat

  • 4 Fresh Boneless Skinless Chicken Breast
  • 1 lb. 90% Lean Ground Beef
  • Meijer Seasoned Pork Loin Fillet
  • 1 lb. Uncooked Shrimp
  • 1 lb. Pork Tenderloin

Produce

  • Grapes
  • Navel Oranges
  • Limes
  • Cilantro
  • Grapefruit
  • Asparagus
  • Apple
  • Broccoli
  • Strawberries
  • Celery
  • Green Onions
  • Parsley
  • Cherry Tomatoes
  • Onion
  • Dole Salad

Pantry Items:

  • Garlic Cloves
  • Chili Powder
  • Shallots
  • Dried Tarragon
  • Cayenne
  • McCormick Gourmet Smoked Paprika
  • Ground Coriander
  • Ground Cumin
  • Ground Cinnamon
     

Recipes

Spanish-Style Pork Tenderloin - Makes 4 Servings

1 lb. pork tenderloin
2 t. Meijer olive oil
3/4 t. smoked paprika
1/2 t. ground coriander
1/4 t. salt
1/4 t. ground cumin
1/8 t. ground cinnamon
1/8 t. black pepper

Heat oven to 450 degrees.  Drizzle and rub oil over surface of pork.  Combine paprika, coriander, salt, cumin, cinnamon and pepper in small dish.  Sprinkle and rub mixture evenly over pork.  Place tenderloin on rack in shallow roasting pan.  Roast, uncovered, in heated oven for 20 to 25 minutes or until an instant read thermometer inserted near center reads 155 degrees.  Transfer tenderloin to carving board; loosely cover with foil.  Let rest for 5 minutes.  Cut into 1/2 inch thick slices and serve.

Recipe adapted from www.theotherwhitemeat.com

Calories: 150
Total fat: 5 g
Cholesterol: 75 mg
Sodium: 180 mg
Carbohydrate: 0 g
Protein: 24 g
Fiber: 0 g

Spicy Grilled Chicken Fajitas - Makes 4 Servings

1 small onion, finely chopped
2 to 3 T fresh lime juice
2 T. Meijer olive oil
2 t. finely chopped fresh cilantro
1 small garlic clove, crushed
1/2 t. chili powder
pepper to taste
4 fresh boneless, skinless chicken breast halves

In a large resealable plastic bag, combine onion,lime juice, olive oil, cilantro, garlic clove, chili powder, and pepper to taste.  Add fresh boneless, skinless chicken breast halves to the marinade.  Seal the bag and turn to coat.  Refrigerate for 2 to 3 hours, turning occasionally.  Preheat the grill on medium-high or preheat the broiler.  Grill the chicken or broil it about 6 inches from the heat for 6 to 7 minutes on each side, or until no longer pink in the center.)

Calories: 125
Total fat: 1 g
Cholesterol: 66 mg
Sodium: 74 mg
Carbohydrate: 0 g
Protein: 26 g
Fiber: 0 g

Beef & Asparagus Pasta Toss - Makes 4 Servings

3 c. Meijer bow tie pasta
1 lb. fresh asparagus, cut into 1 inch pieces
1 lb. 90% lean ground beef
3 T. Meijer Olive oil
1/4 c. shallots, minced
2 or 3 garlic cloves, minced
salt and pepper to taste

Cook Meijer bow tie pasta in boiling salted water 10 minutes or until almost tender.  Add asparagus cook until tender.  Drain well.  Meanwhile, heat large nonstick skillet over medium heat until hot.  Add lean ground beef; cook 8 to 10 minutes, breaking into 3/4 inch crumbles and stirring occasionally.  Remove from skillet with slotted spoon; pour off dripping.  Heat olive oil in same skillet over medium heat until hot.  Add shallots and garlic cloves, minced; cook 3 to 4 minutes or until tender, stirring frequently.  Remove from heat.  Add beef; toss to mix.  Season with salt and pepper, as desired.  Combine beef mixture with pasta and asparagus in large bowl; toss well.

Calories: 495
Total fat: 5 g
Cholesterol: 71 mg
Sodium: 269 mg
Carbohydrate: 67 g
Protein: 24 g
Fiber: 3 g

Please consult your physician or healthcare provider with any health-related concerns, including changing your diet or starting an exercise routine.  Information found at Meijer.com should never replace your doctor's advice or care.

]]>http://www.meijermealbox.com/week-of-january-31-2010Week of January 24, 2010http://www.meijermealbox.com/week-of-january-24-2010Sat, 16 Jan 2010 03:48:21 GMTMeijer DietitianNOTE ON PORTION SIZES and NUTRITIONAL CONTENT OF MEALS
The nutritional information given after each menu is approximate and is based on one serving of each of the menu items listed (excluding any suggested wine).  Our goal is to develop menus and recipes that meet the National Cholesterol Education Program Adult Treatment Panel III and American Heart Association guidelines.  Also our menus provide servings from all of the My Pyramid (www.mypyramid.gov) food groups to assist in providing balanced meals.  Each recipe will indicate the number of servings it provides.  Other menu items are based on normal portion sizes (i.e.: 1/2 c. vegetable or fruit; 1 piece of fresh fruit; 1 c. salad; 2 T. salad dressing; 1 roll or slice of bread; 1/2 c. rice or potatoes; 1 c. milk or soup; 3-4 oz. meat).  You can also refer to the nutritional facts panel on packaged foods which provide the portion size and number of servings per package.  Please visit www.mypyramid.gov to select an individualized meal plan that meets your daily needs.

Sunday
Boneless Pork Loins

Serve with:
Homemade Mashed Potatoes
Baby Spinach Salad with Orange Segments, Chopped Pecans & Crumbled Goat Cheese
Meijer Salad Dressing (your choice)

  • 427 calories
  • 35 g carbohydrate
  • 17 g fat
  • 5 g fiber

Meatless Monday
Teriyaki Soy Rice Bowl (See recipe section)

Serve with:
Meijer Cottage Cheese with Pineapple Chunks

  • 593 calories
  • 79 g carbohydrate
  • 18 g fat
  • 10 g fiber

Tuesday
Barbecued Chicken Burritos (See recipe section)

Serve with:
Red Grapes

  • 413 calories
  • 55 g carbohydrate
  • 9 g fat
  • 6 g fiber

Wednesday
Ground Beef Stroganoff (See recipe section)

Serve with:
Meijer Broccoli Cuts
Fresh Bartlett Pears

  • 642 calories
  • 64 g carbohydrate
  • 28 g fat
  • 11 g fiber

Thursday
Mediterranean Chicken Sandwich (Add cooked Tyson chicken tender, tomato slices, sliced red onion, feta cheese, leaf lettuce leave to one side of hamburger bun.  Top with other slice.)

Serve with:
Dole Salad with Slice Vine Ripe Tomatoes & Sliced Greenhouse Cucumber
Meijer Light Salad Dressing (your choice)
Fresh Blueberries

  • 506 calories
  • 74 g carbohydrate
  • 15 g fat
  • 6 g fiber

Friday
Tuna Edamame Salad (Cook Meijer frozen edamame according to pkg. direction.  Mix 1 c. cooked Edamame, 1 c. cherry tomatoes, cut in half, 1 c. shredded carrots, 6 oz Meijer solid white tuna, water packed, drained, 1/2 c. golden raisins and 1/4 c. red onion, diced in medium bowl.  Pour 1/4 c. Italina dressing over salad and toss until combined.)

Serve with:
Wheat Pita Bread Wedges
Dannon Yogurt topped with Fresh Sliced Strawberries

  • 467 calories
  • 69 g carbohydrate
  • 8 g fat
  • 8 g fiber

Saturday
Pan-Seared Strip Steak (Preheat oven to 350 degrees.  Heat 1 T. Meijer olive oil over medium-high heat.  Season strip steaks with salt and pepper.  Brown steaks 1 to 2 minutes on each side.  Place in oven about 5 minutes for medium rare or until steaks reach desired doneness.  Allow steaks to rest 5 minutes before serving.) 

Serve with:
Zatarains Rice
Meijer Cut Green Beans
Fresh Michigan Sliced Apples

  • 410 calories
  • 35 g carbohydrate
  • 6 g fat
  • 6 g fiber

SHOPPING LIST

Grocery

  • Meijer Pineapple Chunks
  • Kraft Barbecue Sauce
  • 1 (15 oz.) can Black Beans
  • 1 can Meijer Corn
  • Meijer Whole Wheat Tortilla
  • Meijer Light Salad Dressing
  • 1 (6 oz.) can Meijer Solid White Tuna
  • Kraft Italian Dressing
  • Meijer Olive Oil
  • Zatarains Rice
  • Kikkoman Less Sodium Teriyaki Sauce
  • Uncle Ben's Ready Whole Grain Brown Rice
  • 1 ( 10 3/4 oz.) can Condensed Cream of Mushroom Soup
  • Meijer No Yolk Noodles

Dairy

  • Meijer Cottage Cheese
  • Daisy Reduced Fat Sour Cream
  • Atheno's Crumbled Reduced Fat Feta Cheese
  • Dannon Yogurt

Deli/Bakery

  • Rotisserie Chicken
  • Aunt Millie's Hamburger Bun
  • Meijer Wheat Pita Bread

Frozen

  • Meijer Sweet Peas
  • Meijer Edamame in Shell
  • Meijer Cut Green Beans

Meat

  • Boneless Pork Loin
  • Family Pack Choice Boneless Strip Steaks
  • Tyson Frozen Chicken Tenders
  • 1 lb. Certified Angus Beef Ground Chuck

Produce

  • Russet Potatoes
  • Baby Spinach
  • Oranges
  • Pecans
  • Goat Cheese
  • Green Grapes
  • Red Grapes
  • Romaine Lettuce
  • Limes
  • Bartlett Pears
  • Vine Ripe Tomatoes
  • Red Onion
  • Dole Salad
  • Greenhouse Cucumbers
  • Blueberries
  • Cherry Tomatoes
  • Shredded Carrots
  • Golden Raisins
  • Strawberries
  • Michigan Apples
  • 1 (14 oz.) pkg. Firm Tofu
  • Broccoli Florets
  • Red Bell Pepper
  • Mushrooms
  • Onion

Pantry Items:

  • Garlic Clove

Recipes

Teriyaki Soy Rice Bowl - Makes 4 Servings

1 T. Meijer olive oil
1 tofu (14 oz pkg.) firm, cut into 1/2 inch cubes
1/2 c. low sodium teriyaki sauce
1/2 c. water
1 1/2 c. carrots, shredded
1 c. Edamame, shelled and thawed
1 c. broccoli florets, cut into 1/2 inch pieces
1 c. red bell pepper, cut into 1/2 inch pieces
2 c. cooked Uncle Ben's Ready whole grain brown rice

Heat oil in large frying pan over medium high heat.  Add tofu, stirring constantly, for 5 minutes or until lightly browned.  Stir in teriyaki sauce, water, carrots, edamame, broccoli and red bell pepper.  Bring to boil and cook, stirring constantly, for 3 minutes or until vegetables are tender and sauce has thickened slightly.  Serve over brown rice.

Calories: 460
Total fat: 13 g
Cholesterol: 0 mg
Sodium: 700 mg
Carbohydrate: 64 g
Protein: 23 g
Fiber: 9 g

Barbecued Chicken Burritos - Makes 4 Servings

4 c. shredded rotisserie chicken
1/2 c. barbecue sauce
1 c. canned black beans, rinsed
1/2 c. canned corn, drained
1/4 c. Daisy sour cream
Romaine lettuce leaves
10 inch whole wheat tortilla

Place a large nonstick skillet over medium-high heat.  Add rotisserie chicken, barbecue sauce, black beans, corn and sour cream; stir to combine.  Cook until hot, 4 to 5 minutes.  Assemble the wraps by placing a romaine lettuce leaf in the center of each tortilla and topping with 1/4 chicken mixture; roll as you would a burrito.  Slice in half diagonally and serve warm, with lime wedges.

Recipe adapted from www.eatingwell.com

Calories: 353
Total fat: 9 g
Cholesterol: 82 mg
Sodium: 579 mg
Carbohydrate: 40 g
Protein: 33 g
Fiber: 5 g

Ground Beef Stroganoff - Makes 4 Servings

1 lb. Certified Angus Beef Ground Chuck
1 c. sliced fresh mushrooms
1 medium onion, chopped
1 garlic clove, minced
1 can (10 3/4 oz) condensed cream of mushroom or cream of chicken soup, undiluted
1/4 t. pepper
3 c. cooked Meijer no yolk noodles
1 c. Meijer reduced fat sour cream

In a large skillet, cook the beef, mushrooms, onion and garlic over medium heat until meat is no longer pink; drain.  Stir in the soup and pepper.  Cook for 2-3 minutes or until heated through.  Reduce heat.  Stir in noodles and sour cream; cook until heated through.

Recipe adapted from www.tasteofhome.com

Calories: 554
Total fat: 28 g
Cholesterol: 141 mg
Sodium: 797 mg
Carbohydrate: 44 g
Protein: 26 g
Fiber: 3 g

Please consult your physician or healthcare provider with any health-related concerns, including changing your diet or starting an exercise routine.  Information found at Meijer.com should never replace your doctor's advice or care.

]]>http://www.meijermealbox.com/week-of-january-24-2010Week of January 17, 2010http://www.meijermealbox.com/week-of-january-17-2010Mon, 18 Jan 2010 16:36:40 GMTMeijer DietitianMeal Plan | Jump to Shopping List | Jump to Recipes

NOTE ON PORTION SIZES and NUTRITIONAL CONTENT OF MEALS
The nutritional information given after each menu is approximate and is based on one serving of each of the menu items listed (excluding any suggested wine).  Our goal is to develop menus and recipes that meet the National Cholesterol Education Program Adult Treatment Panel III and American Heart Association guidelines.  Also our menus provide servings from all of the My Pyramid (www.mypyramid.gov) food groups to assist in providing balanced meals.  Each recipe will indicate the number of servings it provides.  Other menu items are based on normal portion sizes (i.e.: 1/2 c. vegetable or fruit; 1 piece of fresh fruit; 1 c. salad; 2 T. salad dressing; 1 roll or slice of bread; 1/2 c. rice or potatoes; 1 c. milk or soup; 3-4 oz. meat).  You can also refer to the nutritional facts panel on packaged foods which provide the portion size and number of servings per package.  Please visit www.mypyramid.gov to select an individualized meal plan that meets your daily needs.

MEAL PLAN

Sunday
Baked Cook's Ham

Serve with:
Mashed Sweet Potato
Sweet Corn
Grapefruit Segments
Meijer Fat Free Milk

  • 460 calories
  • 51 g carbohydrate
  • 23 g fat
  • 7 g fiber

Meatless Monday
Freschetta Pizza

Serve with:
Dole Salad with Slices of Vine Ripe Tomatoes
Meijer Light Salad Dressing
Fresh Strawberries

  • 540 calories
  • 45 g carbohydrate
  • 25 g fat
  • 3 g fiber

Tuesday
Pork Tenderloin Almandine (See recipe section)

Serve with:
White Rice mixed with Freshlike Green Peas
Fresh Sliced Apples

  • 415 calories
  • 53 g carbohydrate
  • 9 g fat
  • 13 g fiber

Wednesday
Teriyaki Pineapple Chicken (Preheat oven to 450 degrees.  Center each Tyson chicken breast on a sheet of heavy duty aluminum foil.  Arrange instant rice around chicken.  Top with cubed red bell pepper.  Using a slotted spoon, add pineapple chunks; reserve juice.  Bring up foil sides.  Double fold top and one end.  Through open end, add low sodium teriyaki sauce and reserved pineapple juice.  Double fold remaining end to seal packet, leaving room for heat circulation inside.  Repeat to make other packets.  Bake 18 to 22 minutes on a cookie sheet in oven.  Serve with additional low sodium teriyaki sauce, if desired.)

Serve with:
Fresh Sliced Pear

  • 556 calories
  • 100 g carbohydrate
  • 2 g fat
  • 7 g fiber

Thursday
Broiled Ribeye Steaks

Serve with:
Meijer Pasta
Asparagus Spears
Orange Segments

  • 484 calories
  • 47 g carbohydrate
  • 15 g fat
  • 5 g fiber

Friday
Baked Tilapia in Foil (See recipe section)

Serve with:
Uncle Ben's Ready Rice Pilaf
Freshlike Broccoli Cuts
Yoplait Yogurt topped with Blueberries

  • 472 calories
  • 53 g carbohydrate
  • 13 g fat
  • 8 g fiber

Saturday
Sweet & Sour Pot Roast (See recipe section)

Serve with:
Red Potatoes
Freshlike Cut Green Beans

  • 548 calories
  • 64 g carbohydrate
  • 14 g fat
  • 5 g fiber

SHOPPING LIST

Grocery

  • Meijer All Purpose Flour
  • Sesame Oil
  • Safflower Oil
  • Meijer Vegetable Oil
  • Meijer Brown Sugar
  • La Choy Lite Soy Sauce (in ethnic aisle)
  • Low Sodium Teriyaki Sauce
  • Meijer Cornstarch
  • Red Wine Vinegar
  • Dark Maple Syrup
  • Uncle Ben's Ready Rice Pilaf
  • Meijer Pasta
  • Meijer Instant White Rice
  • Meijer Light Salad Dressing
  • Pineapple Juice
  • Meijer Pineapple Chunks

Dairy

  • Yoplait Yogurt
  • Meijer Fat Free Milk
  • Smart Balance Margarine

Frozen

  • Freshlike Cut Green Beans
  • Freshlike Broccoli Cuts
  • Freshlike Green Peas
  • Freschetta Pizza

Meat

  • 1 lb. Choice Ribeye Steak
  • 3 lbs. Certified Angus Beef Chuck Roast
  • 4 Tyson Fresh Chicken Breast
  • 4 (4 oz) Tilapia Fillets
  • 1 lb. Pork Tenderloin
  • 1 Cook's Shank/Butt Portion Ham

Produce

  • Meijer Mushrooms
  • Sweet Corn
  • Sweet Potato
  • Grapefruit
  • Strawberries
  • Pears
  • Orange
  • Blueberries
  • Apples
  • Asparagus Spears
  • Gingerroot
  • Green Onion
  • Jalapeno
  • Cilantro
  • Red Potatoes
  • Grapefruit
  • Dole Salad
  • Vine Ripe Tomatoes
  • Slivered Almonds
  • Lemon
  • Red Bell Pepper

Pantry Items:

  • Garlic Cloves
  • Garlic Salt

RECIPES

Pork Almandine - Makes 4 Servings

1 lb. pork tenderloin
1/4 c. slivered almonds
2 t. Smart Balance margarine
Meijer all purpose flour
1 T. lemon juice

Cut pork tenderloin into 8 equal pieces between two pieces of plastic wrap and gently press to 1/4 inch thickness.  Set aside.  In skillet over medium heat, toast 1/4 c. almonds for 1 minute or until golden, stirring constantly.  Remove almonds and reserve.  Melt margarine in skillet.  Lightly coat tenderloin cutlets with flour and saute over medium heat 4 to 6 minutes, turning once.  Remove pork to platter and keep warm.  Add lemon juice and almonds to pan, stir and heat through.  Pour sauce over pork and serve.

Recipe adapted from www.theotherwhitemeat.com

Calories: 211
Total fat: 9 g
Cholesterol: 75 mg
Sodium: 150 mg
Carbohydrate: 8 g
Protein: 26 g
Fiber: 1 g

Baked Tilapia in Foil - Makes 4 Servings

1 inch cube fresh gingerroot, finely chopped or grated
2 cloves garlic,peeled and finely chopped or grated
2 green onions (green part only), finely chopped
chopped jalapeno to taste (use about 1-2 t.)
1 c/ finely chopped cilantro
2 T. safflower oil
dash of sesame oil
dash of La Choy lite soy sauce
4 t. dark maple syrup
4 (4 oz) tilapia fillets
foil

Preheat oven to 400 degrees.  Combine all topping ingredients in a bowl.  Season with salt and pepper to taste.  Place a fillet on a large square of foil and divide topping evenly among fillets, spreading it over the top.  Fold foil to form packets, crimping it tightly.  Place on a baking sheet and bake 25 to 30 minutes.

Recipe adapted from www.lowfatlifestyle.com

Calories: 187
Total fat: 8 g
Cholesterol: 54 mg
Sodium: 96 mg
Carbohydrate: 6 g
Protein: 22 g
Fiber: 1 g

Sweet & Sour Pot Roast - Makes 8 Servings

1 (3 lb.) Certified Angus Beef chuck roast
1 T. Meijer vegetable oil
2 c. pineapple juice
1/4 c. La Choy lite soy sauce
1/4 c. Meijer brown sugar
1/4 c. red wine vinegar
1/2 t. garlic salt
2 T. Meijer cornstarch dissolved in 1/4 c. water
salt and pepper to taste

Preheat oven to 325 degrees.  Season roast with salt and pepper.  Brown on all sides in hot oil in a heavy skillet over medium heat.  Place browned roast on a rack in a Dutch oven or in a roasting pan with a tight-fitting lid.  Combine pineapple juice, soy sauce, brown sugar, vinegar and garlic salt and pour over roast.  Cover tightly.  Braise in the oven for 60 to 70 minutes (to medium doneness) or until fork tender.  Remove roast from oven and tent with foil to keep warm.  On top of range, bring liquid in pan to a boil.  Add cornstarch mixture and simmer for two minutes or until sauce thickens.  Slice meat and serve with sauce.

Recipe adapted from www.certifiedangusbeef.com

Calories: 344
Total fat: 14 g
Cholesterol: 110 mg
Sodium: 479 mg
Carbohydrate: 19 g
Protein: 33 g
Fiber: 0 g

 
Please consult your physician or healthcare provider with any health-related concerns, including changing your diet or starting an exercise routine.  Information found at Meijer.com should never replace your doctor's advice or care.

 

 

 

 

 

 

 

 

]]>http://www.meijermealbox.com/week-of-january-17-2010Week of January 10, 2010http://www.meijermealbox.com/week-of-january-10-2010Mon, 18 Jan 2010 16:27:46 GMTMeijer DietitianMeal Plan | Jump to Shopping List | Jump to Recipes

NOTE ON PORTION SIZES and NUTRITIONAL CONTENT OF MEALS
The nutritional information given after each menu is approximate and is based on one serving of each of the menu items listed (excluding any suggested wine).  Our goal is to develop menus and recipes that meet the National Cholesterol Education Program Adult Treatment Panel III and American Heart Association guidelines.  Also our menus provide servings from all of the My Pyramid (www.mypyramid.gov) food groups to assist in providing balanced meals.  Each recipe will indicate the number of servings it provides.  Other menu items are based on normal portion sizes (i.e.: 1/2 c. vegetable or fruit; 1 piece of fresh fruit; 1 c. salad; 2 T. salad dressing; 1 roll or slice of bread; 1/2 c. rice or potatoes; 1 c. milk or soup; 3-4 oz. meat).  You can also refer to the nutritional facts panel on packaged foods which provide the portion size and number of servings per package.  Please visit www.mypyramid.gov to select an individualized meal plan that meets your daily needs.

MEAL PLAN

Sunday
Beef Stir Fry (Cut 1 lb. boneless beef top sirloin lengthwise in half, then crosswise into 1/8 to 1/4 inch thick strips.  Combine 1/4 c. Ken's Lite Asian Sesame with Ginger & Soy  dressing and 2 t. minced garlic in medium bowl.  Add beef, toss to coat.  Cover and marinate in refrigerator for 30 minutes.  Remove beef from marinade; discard marinade.  Add beef to skillet, stir fry until outside surface of beef is no longer pink.  Garnish with sesame seeds.)

Serve with:
Uncle Ben's Ready Whole Grain Brown Rice
Baby Spinach Salad
Fresh Sliced Strawberries

  • 442 calories
  • 29 g carbohydrate
  • 25 g fat
  • 4 gfiber

Meatless Monday
Edamame Couscous (Bring 1 1/2 c. water to a boil in medium saucepan.  Add 1 c. Meijer frozen edamame in shell(may substitue with peas); cook 30 seconds.  Stir in 1 c. uncooked Hodgson Mill whole wheat couscous.  Cover and remove from heat.  Let stand 5 to 7 minutes.  Meanwhile, heat oil in large skillet over medium heat.  Add 3.5 oz shitake mushrooms, stems removed, sliced and cook 3 minutes.  Add 2 t. La Choy lite soy sauce and cook 1 minute more.  Fluff couscous mixture with fork.  Gently fold in mushrooms and 1/4 c. sliced green onions.  Stir 1 t. soy sauce.  Season with salt and pepper to taste.)

Serve with:
Washington Pinata Apple Slices dipped in Dannon Yogurt

  • 400 calories
  • 61 g carbohydrate
  • 12g fat
  • 7 g fiber

Tuesday
Pork Chops in Grape Sauce (See recipe section)

Serve with:
Baked Russet Potato
Green Giant Broccoli & Carrots

  • 484 calories
  • 54 g carbohydrate
  • 18 g fat
  • 9 g fiber

Wednesday
Confetti Beef Tacos (Heat large nonstick skillet over medium heat until hot.  Add 1 lb. Certified Angus Beef ground round; cook 8 to 10 minutes, breaking into small crumble and stirring occasionally.  Pour off drippings; season with 2 t. chili powder and 1/2 t. salt.  Stir in 1 can(8.5 oz) Meijer corn, drained and 1 c. Taco Bell home original thick n chunky salsa; heat through.  Serve in Meijer taco shells with toppings.)

Serve with:
Kraft Shredded Colby & Monterey Jack Cheese
Thinly Sliced Romaine Lettuce
Chopped Tomatoes
Avocado Slices
Red Seedless Grapes

  • 529 calories
  • 53 g carbohydrate
  • 19 g fat
  • 7 g fiber

Thursday
Grilled Boneless Skinless Chicken Breast

Serve with:
Parmesan Orzo (Toss 1 c. cooked orzo pasta with 2-3 T. chopped fresh basil or parsley, 2 T. Kraft shredded Parmesan cheese and 2 t. Meijer olive oil.)
Dole Salad
Wishbone Salad Dressing
Fresh Sliced Pear
Edy's Ice Cream

  • 512 calories
  • 50 g carbohydrate
  • 20 g fat
  • 5 g fiber

Friday
Cajun Catfish (See recipe section)

Serve with:
Oven Roasted Potatoes
Green Giant Asparagus Cuts
Delmonte Fruit Cup

  • 400 calories
  • 45 g carbohydrate
  • 11 g fat
  • 6 g fiber

Saturday
Sweet & Savory Beef Stew (See recipe section) 

Serve with:
Meijer Noodles
Fresh Orange Segments

  • 537 calories
  • 73 g carbohydrate
  • 12 g fat
  • 4 g fiber

SHOPPING LIST

Grocery

  • Ken's Lite Asian Sesame with Ginger & Soy Dressing
  • Uncle Ben's Ready Whole Grain Brown Rice
  • Ken's Lite Salad Dressing
  • Hodgson Mill Whole Wheat Couscous
  • La Choy Lite Soy Sauce (in ethnic aisle)
  • 1 (8.5 oz ) can Meijer Corn
  • Taco Bell Home Original Thick n Chunky Salsa
  • Meijer Taco Shells
  • Meijer Orzo Pasta
  • Meijer Olive Oil
  • Wishbone Salad Dressing
  • Delmonte Fruit Cups
  • Meijer Noodles
  • Pompeian Balsamic Vinegar
  • Meijer Canola Oil
  • Meijer All Purpose Flour
  • Meijer Reduced-Sodium Beef Broth
  • Meijer Dijon Mustard
  • Meijer Cornmeal

Dairy

  • Dannon Yogurt
  • Kraft Shredded Colby & Monterey Jack Cheese
  • Kraft Shredded Parmesan Cheese
  • Meijer Unsalted Butter
  • Meijer Low Fat Buttermilk

Frozen

  • Edy's Ice Cream
  • Meijer Edamame in Shell
  • Green Giant Broccoli & Carrots
  • Green Giant Asparagus Cuts

Meat

  • 1 lb. Meijer Fresh Boneless Skinless Chicken Breast
  • 1 lb. Choice Beef Top Sirloin
  • 1 lb. Certified Angus Beef Ground Round
  • 4 Bone-in Center Cut Pork Chops
  • 1 lb. Bottom Round Beef
  • 4 Catfish Fillets

Produce

  • Baby Spinach
  • Strawberries
  • Shitake Mushrooms
  • Green Onions
  • Washington Pinata Apples
  • Russet Potato
  • Romaine Lettuce
  • Tomatoes
  • Avocados
  • Red Seedless Grapes
  • Basil or Parsley
  • Dole Salad
  • Pears
  • Shallot
  • Butternut Squash
  • Dried Cherries
  • Lemon
  • Orange

Pantry Items:

  • Garlic Cloves
  • Sesame Seeds
  • Chili Powder
  • Dried Thyme
  • Dried Sage
  • Paprika
  • Onion Powder
  • Cayenne Pepper

RECIPES

Pork Chops in Grape Sauce - Makes 4 Servings

4 center cut bone-in pork chops
Meijer olive oil
salt, to taste
1/2 c. Pompeian balsamic vinegar
2 c. red seedless grapes, or green seedless grapes
2 T. Meijer unsalted butter

Heat a skillet over medium high heat.  Brush each chop lightly with olive oil and sprinkle with salt and pepper.  Brown chops 2 minutes on each side; remove chops from pan.  Add balsamic vinegar to skillet, scraping up any browned bits on the bottom of the pan with a wooden spoon  Add grapes, tossing to coat with vinegar.  Return chops to skillet, spooning juices over chops.  Cover tightly; cook over low heat for 5-6 minutes, until internal temperature on a thermometer reads 160 degrees.  With a slotted spoon, transfer the chops and grapes to a serving platter; keep warm.  Stir the butter into the sauce until melted.  Cook, uncovered, over medium high heat until the sauce thickens slightly.  Spoon the sauce over the chops and grapes.

Recipe adapted from www.theotherwhitemeat.com

Calories: 312
Total fat: 18 g
Cholesterol: 70 mg
Sodium: 171 mg
Carbohydrate: 19 g
Protein: 23 g
Fiber: 1 g

Sweet & Savory Beef Stew - Makes 4 Servings

5 tsp. Meijer canola oil, divided
1 lb. bottom round beef, trimmed, cut into 3/4 inch cubes
2 large shallot, halved and thinly sliced
2 t. dried thyme
1 t. dried rubbed sage
1 t. salt
1/2 t. freshly ground pepper
4 t. Meijer all purpose flour
2 c. Meijer reduced-sodium beef broth
5 c. cubed peeled butternut squash
2/3 c. dried cherries

Preheat oven to 350 degrees.  Heat 1 1/2 t. oil in a large ovenproof saucepan over medium heat.  Add beef and cook until browned on all sides, 6 to 8 minutes.  Transfer to a plate.  Reduce heat to medium-low, add the remaining 1 teaspoon oil and shallot to the pan; cook, stirring often, for 1 minute.  Stir in thyme sage, salt and pepper; cook for 30 seconds.  Return the beef to the pan and sprinkle with flour.  Cook, stirring often, until the flour browns, about 3 minutes.  Pour in broth; scrape up any browned bits from the bottom of the pan.  Continue cooking until the liquid bubbles and thickens slightly, about 2 minutes.  Stir in squash.  Cover the pan and transfer to the oven.  Bake for 1 hour.  Stir in cherries, cover and continue baking until the meat is tender when pierced with a fork, about 30 minutes more. 

Recipe adapted from www.eatingwell.com

Calories: 405
Total fat: 12 g
Cholesterol: 74 mg
Sodium: 659 mg
Carbohydrate: 43 g
Protein: 31 g
Fiber: 5 g

Cajun Catfish - Makes 4 Servings

1/4 c. Meijer low fat buttermilk
2 t. Meijer Dijon mustard
1/2 c. Meijer cornmeal
1 t. salt
1 t. paprika
1 t. onion powder
1/2 t. dried thyme
1/2 t. cayenne pepper
1/2 t. freshly ground pepper
4 catfish fillets (1 1/4 lb.)
4 lemon wedges

Preheat broiler.  Lightly oil a wire rack large enough to hold fish in a single layer.  Place the rack on a baking sheet.  Whisk buttermilk and mustard in a medium bowl until smooth.  Combine cornmeal, salt and paprika, onion powder, garlic powder, thyme, cayenne pepper and black pepper in a shallow dish.  Dip each fillet in the buttermilk mixture, turning to coat.  Transfer to the cornmeal mixture, turning to coat completely.  Place the fillets on the prepared rack; they should not touch.  Broil 4 inches from the heat source until the fish is opaque in the center, about 3 minutes per side.  Serve hot with lemon wedges.

Recipe adapted from www.eatingwell.com

Calories: 239
Total fat: 11 g
Cholesterol: 67 mg
Sodium: 546 mg
Carbohydrate: 10 g
Protein: 24 g
Fiber: 1 g
 
Please consult your physician or healthcare provider with any health-related concerns, including changing your diet or starting an exercise routine.  Information found at Meijer.com should never replace your doctor's advice or care.

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

]]>http://www.meijermealbox.com/week-of-january-10-2010Week of January 3, 2010http://www.meijermealbox.com/week-of-january-3-2010Mon, 18 Jan 2010 16:06:53 GMTMeijer DietitianMeal Plan | Jump to Shopping List | Jump to Recipes

NOTE ON PORTION SIZES and NUTRITIONAL CONTENT OF MEALS
The nutritional information given after each menu is approximate and is based on one serving of each of the menu items listed (excluding any suggested wine).  Our goal is to develop menus and recipes that meet the National Cholesterol Education Program Adult Treatment Panel III and American Heart Association guidelines.  Also our menus provide servings from all of the My Pyramid (www.mypyramid.gov) food groups to assist in providing balanced meals.  Each recipe will indicate the number of servings it provides.  Other menu items are based on normal portion sizes (i.e.: 1/2 c. vegetable or fruit; 1 piece of fresh fruit; 1 c. salad; 2 T. salad dressing; 1 roll or slice of bread; 1/2 c. rice or potatoes; 1 c. milk or soup; 3-4 oz. meat).  You can also refer to the nutritional facts panel on packaged foods which provide the portion size and number of servings per package.  Please visit www.mypyramid.gov to select an individualized meal plan that meets your daily needs.

MEAL PLAN

Sunday
Curried Chicken Salad (See recipe section)

Serve with:
Meijer Wheat Pita Bread Wedges
Dean's Ice Cream topped with Blueberries

  • 529 calories
  • 60 g carbohydrate
  • 16 g fat
  • 4 g fiber

Meatless Monday
Veggie Taco Salad (Combine 1 pkg. Morningstar Farms meal starter grillers recipe crumbles, 1 c. Meijer Gold pico de gallo salsa, and 1 c. water in medium saucepan.  Bring to a boil over medium heat.  Add 1 pkg. (16 oz) creamy cheddar frozen vegetables and cover.  Simmer 5 to 7 minutes, stirring occasionally.  Place 6 c. torn Romaine lettuce in bottom of large serving bowl.  Sprinkle with baked broken tortilla chips.  Spoon hot mixture onto chips.  Garnish with tomatoes wedges and Meijer light sour cream.)

Serve with:
Cantaloupe Chunks
Meijer Fat Free Milk

  • 472 calories
  • 65 g carbohydrate
  • 12 g fat
  • 5 g fiber

Tuesday
Turkey Meatball & Chickpea Soup (See recipe section)

Serve with:
Vienna Bread
Yoplait Yogurt Cup topped with Fresh Raspberries

  • 637 calories
  • 68 g carbohydrate
  • 20 g fat
  • 8 g fiber

Wednesday
Balsamic Pork Chops (Place 4 boneless pork chops, about 3/4 inch thick in large resealable bag; pour 12 oz or 1 1/2 c. balsamic vinaigrette dressing over.  Seal bag and refrigerate for 2 to 24 hours.  Prepare medium-hot grill.  Remove chopes from marinade and pat dry.  Discard remaining marinade.  Grill chops for about 8 to 10 minutes, turning once.)

Serve wtih:
Barilla Whole Grain Pasta
Meijer Cut Green Beans
Fresh Navel Orange Segments

  • 400 calories
  • 41 g carbohydrate
  • 7 g fat
  • 5 g fiber

Thursday
Spicy Chicken Strips (Cut 4 boneless, skinless chicken breast halves into 1 inch strips; set aside.  Combine 1 (8 oz) carton Meijer plain nonfat yogurt, 2 T. lemon juice, 1/2 t. chili powder, 1/2 t. garlic powder and 1/4 t. ground cumin in a medium bowl; stir well.  Add chicken strips, and toss to coat.  Cover and marinate in refrigerator for 8 hours, stirring occasionally.  Preheat oven to 350 degrees.  Remove chicken from marinade, discard marinade.  Dredge chicken strips in 1 c. crushed baked tortilla chips.  Place chicken on a baking sheet coated with cooking oil spray.  Bake for 35 minutes or until lightly browned and crisp.)

Serve with:
Meijer Noodles with Green Peas
Meijer Gold Pico de Gallo Salsa
Fresh Texas Red Grapefruit Segment

  • 500 calories
  • 65 g carbohydrate
  • 3 g fat
  • 8 g fiber

Friday
Pan-Seared Atlantic Salmon (Preheat oven to 325 degrees.  Cut 1 lb. fresh Atlantic salmon into equal portions.  Season with salt and freshly ground black pepper.   Heat 2 T. Meijer extra virgin olive oil in a large sauté pan over high heat until shimmering but not smoking. Cook the salmon on 1 side for 3 to 5 minutes or until golden brown, flip and place pan in oven for about 5 to 8 minutes.)

Serve with:
Uncle Ben's Whole Grain Brown Rice
Organic Salad
Organic Marzetti Salad Dressing
Fresh Green Grapes

  • 415 calories
  • 35 g carbohydrate
  • 18 g fat
  • 3 g fiber

Saturday
Blackberry Pork Tenderloin (See recipe section)

Serve with:
Baked Potato
Deli Coleslaw
Fresh Blackberries

  • 506 calories
  • 78 g carbohydrate
  • 9 g fat
  • 8 g fiber

SHOPPING LIST

Grocery

  • El Milagro Tortilla Chips (in ethnic aisle)
  • Kraft Balsamic Vinaigrette Dressing
  • Barilla Whole Grain Pasta
  • Meijer Noodles
  • Meijer Gold Pico de Gallo Salsa
  • Meijer Extra Virgin Olive Oil
  • Uncle Ben's Ready Whole Grain Brown Rice
  • Kraft Fat Free Mayonnaise
  • Meijer Reduced Sodium Chicken Broth
  • Prego Marinara Sauce
  • 1 (15 oz.) can Bush's Chickpeas
  • Blackberry Preserves
  • Meijer Dijon Style Mustard
  • Raspberry Vinegar

Dairy

  • Meijer Light Sour Cream
  • Meijer Fat Free Milk
  • Yoplait Yogurt
  • Meijer Nonfat Plain Yogurt
  • Pecorino Romano Cheese

Deli/Bakery

  • Meijer Wheat Pita Bread
  • Vienna Bread
  • Deli Coleslaw
  • Rotisserie Chicken

Frozen

  • Dean's Ice Cream
  • 1 pkg. Morningstar Farms Meal Starter Griller Recipe Crumbles, Veggie
  • 1 pkg. (16 oz.) Creamy Cheddar Frozen Vegetables
  • Meijer Cut Green Beans
  • Meijer Green Peas

Meat

  • 4 Meijer Fresh Boneless/Skinless Chicken Breast
  • 1 lb. Turkey Store Lean Ground Turkey
  • 4 Boneless Pork Chops
  • 1 lb. Fresh Atlantic Salmon
  • 1 lb. Pork Tenderloin

Produce

  • Blueberries
  • Romaine Lettuce
  • Tomato
  • Cantaloupe
  • Raspberries
  • Navel Oranges
  • Lemon
  • Texas Red Grapefruit
  • Organic Salad
  • Organic Marzetti Salad Dressing
  • Green Grapes
  • Potatoes
  • Blackberries
  • Meijer Raisins
  • Slivered Almonds
  • Apple
  • Celery Stalks
  • Cilantro
  • Broccoli Florets
  • Dole Salad
  • Spinach

Pantry Items:

  • Chili Powder
  • Ground Cumin
  • Garlic Powder
  • Curry Powder
  • Crushed Red Pepper Flakes

RECIPES

Curried Chicken Salad - Makes 4 Servings

1/3 c. Meijer plain nonfat yogurt, drained
1/4 c. Kraft fat free mayonnaise
2 t. curry powder
2 c. shredded rotisserie chicken
1/4 c. Meijer raisins
1/4 c. slivered almonds
1 medium apple, chopped
2 celery stalks, chopped
1 T. chopped cilantro

Blend yogurt, mayonnaise and curry powder in a small bowl.  In a large bowl, combine chicken, raisins, almonds, apple and celery.  Add dressing and blend well.  Top with cilantro.  Serve on top of a bed of Dole dark green salad leaves or spinach.

Recipe adapted from www.lowfatcooking.about.com

Calories: 227
Total fat: 6 g
Cholesterol: 52 mg
Sodium: 250 mg
Carbohydrate: 18 g
Protein: 23 g
Fiber: 2 g

 

Turkey Meatball & Chickpea Soup - Makes 4 Servings

2 c. Meijer reduced-sodium chicken broth
2 c. Prego marinara sauce
1 (15 oz) can Bush's chickpeas, drained & rinsed
crushed red pepper flakes to taste
1 lb. Turkey store lean ground turkey
salt
1/2 lb. broccoli florets
2 T. grated pecorino romano cheese

Heat a large pot over high heat with chicken broth, marinara sauce, beans and crushed red pepper flakes until mixture comes to a simmer.  While mixture comes to a simmer, season ground turkey with salt and pepper flakes.  Roll turkey into about 40 meatballs.  Next, stir broccoli into broth and bring to a simmer.  Add meatballs to the broth, cover pan with lid and lightly poach the meatballs until just cooked through, stirring occasionally for about 6 minutes.  The broth should barely simmer.  Check soup for seasoning.  Ladle into 4 large bowls and top with pecorino.

Calories: 380
Total fat: 15 g
Cholesterol: 84 mg
Sodium: 420 mg
Carbohydrate: 26 g
Protein: 41 g
Fiber: 5 g

 

Blackberry Pork Tenderloin - Makes 4 Servings

1 lb. pork tenderloin
1/2 c. seedless blackberry preserves
3 T. Meijer Dijon style mustard
2 T. raspberry vinegar
Fresh blackberries (optional)

Heat oven to 350 degrees.  Place pork tenderloin in shallow roasting pan.  Stir together preserves and mustard; pour over top of tenderloin.  Tightly cover pan with foil.  Bake in heated oven for 30 to 40 minutes or until internal temperature is 160 degrees.  Transfer tenderloin to cutting board.  Loosely cover with foil; let rest for 5 to 10 minutes.  Meanwhile, transfer juices from roasting pan to small saucepan.   Add raspberry vinegar.  Bring to a boil.  Reduce heat; cover and simmer, stirring occasionally, until mixture is slightly thickened.  To serve, cut pork tenderloin into 1/2 inch thick slices; arrange on serving platter.  Drizzle with thickened juice mixture.  Garnish with blackberries, if desired.

Recipe adapted from www.theotherwhitemeat.com

Calories: 229
Total fat: 4 g
Cholesterol: 63 mg
Sodium: 329 mg
Carbohydrate: 28 g
Protein: 23 g
Fiber: 4 g

Please consult your physician or healthcare provider with any health-related concerns, including changing your diet or starting an exercise routine.  Information found at Meijer.com should never replace your doctor's advice or care.

 

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