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
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.