Week of April 8, 2012

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 MyPlate (www.choosemyplate.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.choosemyplate.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!

Enjoy this week's menu using products on sale. All meals are priced for a family of four. Costing is based on the ingredients and quantities used in each meal or recipe. Prices may vary by market area.

Sunday
Cumin Grilled Pork Tenderloin- (See recipe section)

Serve with:
Rice a Roni-$1.60
Romaine Lettuce Salad-$.50 with Grape Tomatoes-$.50
Meijer Light Salad Dressing-$.25
Extra Large Cantaloupes-$1.00

  • Calories: 597
  • Total fat: 18g
  • Carbohydrate: 39g
  • Fiber: 3g
  • Protein: 65g

Total Cost: $9.16

Meatless Monday
Artichoke, Potato and Mushroom Hash-(See recipe section)

Serve with:
Meijer Fat Free Milk-(NuVal score 91)-$.74
Red Seedless Grapes-(NuVal score 91)-$1.99

  • Calories: 443
  • Total fat: 13g
  • Carbohydrate: 69g
  • Fiber: 13g
  • Protein: 18g

Total Cost:$9.58

Tuesday
Carribean Pork and Mango Salad- (In a large bowl, toss 4 cups Romaine lettuce-$2.00, 3/4 lb. cooked cumin pork leftover from Sunday, 1 (15 oz.) can Bush's black beans, rinsed and drained,-$1.00. 1/4 red onion, thinly sliced-$.24, 2 mangos, peeled and cubed-$2.00 with 1/2 cup vinaigrette dressing-$.25.)

Serve with:
Crusty French Baguette-$.89
Edy's Ice Cream-$1.16

  • Calories: 445
  • Total fat: 12g
  • Carbohydrate: 53g
  • Fiber: 9g
  • Protein: 33g

Total Cost: $7.54

Wednesday
Beef Burger (1 lb. Meijer Ground Chuck-$3.49)

Serve with:
Meijer Wheat Hamburger Buns-$.50
Sliced Avocado-$1.00
Sliced Tomato-$.52
Romaine Lettuce Leaves-$.50
Blackberries-$1.50
Dannon Yogurt- $2.40

  • Calories: 503
  • Total fat: 25g
  • Carbohydrate: 43g
  • Fiber: 8g
  • Protein: 28g

Total Cost: $9.91

Wednesday
Broiled Ribeye- $6.74

Serve with:
Mashed Potatoes-$.69
Green Giant Asparagus Cuts-$1.00
Golden Delicious Apples-(NuVal score 96)-$1.33

  • Calories: 474
  • Total fat: 22g
  • Carbohydrate: 46g
  • Fiber: 11g
  • Protein: 22g

Total Cost:$9.76

Thursday
Rotisserie Chicken-$4.99

Serve with:
Bush's Country Style Baked Beans-$1.00
Steamed Baby Carrots- $1.00
Sliced Mango-$2.00
Meijer Fat Free Milk-$.74

  • Calories: 533
  • Total fat: 13g
  • Carbohydrate: 65g
  • Fiber: 12g
  • Protein: 41g

Total Cost: $9.73

Friday
Broiled Catfish Fillets-$6.49

Serve with:
Ronzoni Extra Wide Noodles-$1.00
Freshlike Mixed Vegetables-$1.00
Orange Segments-(NuVal score 100)-$1.06

  • Calories: 418
  • Total fat: 11g
  • Carbohydrate: 59g
  • Fiber: 11g
  • Protein: 22g

Total Cost: $9.55

Saturday
Beef and Couscous Stuffed Peppers-(See recipe section)

Serve with:
Blackberries-$1.50

  • Calories: 538
  • Total fat: 14g
  • Carbohydrate: 63g
  • Fiber: 15g
  • Protein: 40g

Total Cost: $9.81

SHOPPING LIST

Grocery

  • Rice a Roni
  • Meijer Light Salad Dressing
  • Bush's Black Beans
  • Bush's Country Style Baked Beans
  • Bush's Garbanzo Beans
  • Vinaigrette Dressing
  • Ronzoni Extra Wide Noodles
  • Near East Couscous

Dairy

  • Meijer Fat Free Milk
  • Dannon Yogurt

Deli/Bakery

  • Crusty French Baguette
  • Meijer Wheat Hamburger Bun

Frozen

  • Edy's Ice Cream
  • Green Giant Asparagus Cuts
  • Freshlike Mixed Vegetables

Meat

  • Choice Ribeye
  • Catfish Fillets
  • Meijer Ground Chuck Beef
  • Pork Tenderloin

Produce

  • Organic Baby Carrots
  • Romaine Lettuce
  • Extra Large Cantaloupes
  • Red Seedless Grapes
  • Red Onion
  • Mango
  • Avocado
  • Tomatoes
  • Blackberries
  • White Potatoes
  • Golden Delicious Apples
  • Rotisserie Chicken
  • Oranges
  • Lemons
  • Artichoke
  • Meijer Organics White Mushrooms
  • Parsley
  • Onion
  • Athenos Crumbled Feta Cheese with Tomato and Basil
  • Red Bell Pepper

Pantry Items:

  • Ground Cumin
  • Lemon Pepper
  • Garlic Powder
  • Garlic Cloves

Recipes

Cumin Grilled Pork Tenderloin
Serves 6

2 1/2 lbs. pork tenderloin, trimmed-$4.72
2 tsp. ground cumin-$.34
2 tsp. lemon pepper-$.13
2 tsp. garlic powder-$.12

1. Sprinkle pork evenly with cumin, lemon pepper and garlic. Cover and set aside.
2. Preheat grill to medium (300-350 degrees). Place pork on grill. Grill covered, 15 minutes, turning every 5 minutes. Remove pork from grill when instant-read thermometer registers 145 degrees. Cover loosely and let stand 3 minutes.
3. Meanwhile, grill onion slices over direct heat 10 minutes. Transfer to a plate and keep warm. Cut pork into 1/2 to 3/4-inch slices.

Recipe adapted from Try Foods International

Calories: 392
Total fat: 13g
Cholesterol: 184mg
Sodium: 316mg
Carbohydrate: 4g
Fiber: 1g
Protein: 60g

Artichoke, Potato and Mushroom Hash
Serves 4

2 lemons, juiced-$.37
8 baby artichokes or 3 large artichokes- $3.00
2 medium potatoes, cut into 1-inch cubes-$.50
2 tbsp. butter-on hand
2 tbsp. olive oil-on hand
1/2 onion, finely chopped-$.44
2 cups Meijer Organics sliced white mushrooms-$2.00
2 garlic cloves, finely chopped-$.10
1/4 cup chopped fresh parsley-$.44

1. Fill a large bowl with cold water; add lemon juice; set aside. Snap off the outer leaves of the artichokes until reaching the pale yellow leaves. Using a small knife, cut off the stem and any dark leaves. Cut off the top; place artichokes in bowl; set aside.
2. Place potatoes in a large pot and cover with water. Place over high heat and bring to boiling; cook 3 to 4 minutes. Drain; set aside.
3. In the same pot bring 4 cups salted water to boiling. Drain artichokes and add to pot. Cook 15 minutes or until the stem end is fork-tender. Drain; let cool slightly. Cut into quarters.
4. In a large skillet heat butter and oil over medium-high heat. Add onion; saute 5 minutes. Add mushrooms; saute 5 minutes. Add potatoes, garlic and artichokes; saute 5 minutes. Season with salt and pepper to taste, sprinkle with parsley and serve.

Recipe from Try Foods International

Calories: 303
Total fat: 13g
Cholesterol: 15mg
Sodium: 188mg
Carbohydrate: 42g
Fiber: 12g
Protein: 10g

Beef and Couscous Stuffed Peppers
Serves 4

1 cup Near East couscous, cooked-$.59
1/2 cup diced fresh tomatoes-$.52
1/2 cup Bush's garbanzo beans, rinsed and drained-$.33
1 tsp. dried Italian seasoning-on hand
1/4 tsp. freshly ground pepper-on hand
4 large red bell peppers-$4.00
1/2 lb. Meijer ground chuck beef-$1.75
1 tbsp. chopped onion-$.22
1/4 cup Athenos crumbled feta cheese with tomato and basil-$.90

1. Preheat oven to 350 degrees F. Lightly grease a 9x9-inch baking dish. In large bowl combine cooked couscous, tomatoes, beans, Italian seasoning and black pepper; set aside.
2. Cut off tops of bell peppers; remove seeds and membranes. Cook in boiling water 5 minutes; drain upside down on paper towels.
3. Coat large nonstick skillet with nonstick cooking spray. Add beef and onion; cook over medium-high heat 5 minutes or until beef is browned. Drain beef mixture and add to couscous mixture in bowl; toss to blend.
4. Stuff bell peppers evenly with beef-couscous mixture; top with feta cheese. Place in baking dish.
5. Bake 10 to 15 minutes or until bell peppers are tender and cheese is melted.

Recipe adapted from Try Foods International

Calories: 478
Total fat: 14g
Cholesterol: 86mg
Sodium: 330mg
Carbohydrate: 48g
Fiber: 10g
Protein: 40g

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.