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.

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.