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.

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
Beefy Bean Chili-$7.84 (See recipe section)

Serve with:
Green Giant Vegetable Seasoned Medley- $0.79

• Calories: 582
• Total fat: 14g
• Carbohydrate: 85g
• Fiber: 12g
• Protein: 31g

Total Cost:$8.63

Meatless Monday
Red Baron Thin Crust 5 Cheese Pizza- $5.67 (topped with Freshlike Frozen Broccoli Cuts, thawed- $0.79 and baked according to package directions).

Serve with:
Angel Food Cake- $1.74 and Strawberries (1/2 mashed and half sliced)- $1.50

• Calories: 568
• Total fat: 18g
• Carbohydrate: 85g
• Fiber: 9g
• Protein: 20g

Total Cost:$9.70

Tuesday
BLT (Top Markets of Meijer Multigrain French Bread Slices- $1.49 with Plumrose Bacon, cooked- $2.25, Organic Romaine Heart Lettuce- $1.00, and sliced tomatoes on the vine- $0.74)

Serve with:
Meijer Applesauce Cups- $3.00
Green Giant Antioxidant Blend Vegetables- $0.79

• Calories: 515
• Total fat: 16g
• Carbohydrate: 63g
• Fiber: 7g
• Protein: 30g

Total Cost:$9.27

Wednesday
Cajun Chicken (Bake Meijer Frozen Chicken Breasts, thawed- $1.62 with McCormick's Cajun Seasoning- $0.32 and salt at 350 degrees F for 15-20 minutes or until cooked through).

Serve with:
Dole southwest Salad Blend- $2.00
Meijer Long Grain Brown Rice- $0.45
Michigan Tote Apples (NuVal score 96)- $0.79

Total Cost:$5.18

• Calories: 580
• Total fat: 16g
• Carbohydrate: 57g
• Fiber: 7g
• Protein: 34g

Total Cost:$9.49

Thursday
Hungry Man Roasted Carved White Meat Turkey Dinner- $8.00

Serve with:
Extra Large Sweet Cherries (NuVal score96)- $1.49

• Calories: 520
• Total fat: 12g
• Carbohydrate: 79g
• Fiber: 6g
• Protein: 20g

Total Cost:$9.49

Friday
Autumn Tilapia Skillet- $8.73 (See recipe section)

Serve with:
Ronzoni Whole Wheat Blend Spaghetti- $0.56 (drizzled with a little Meijer Extra Virgin Olive Oil, salt, pepper, and Kraft Grated Parmesan Cheese- $0.26)

• Calories: 600
• Total fat: 8g
• Carbohydrate: 49g
• Fiber: 8g
• Protein: 37g

Total Cost:$9.55

Saturday
Cashew Crusted Pork with Honey-Mustard Glaze- $5.54 (See recipe section)

Serve with:
Sauteed Dole Spinach- $2.00 with chopped garlic- $0.10
Cantaloupe Chunks (NuVal score 100)- $1.00
Meijer Fat-Free Milk (NuVal score 91)- $0.99

• Calories: 475
• Total fat: 7g
• Carbohydrate: 60g
• Fiber: 3g
• Protein: 45g

Total Cost:$9.63

SHOPPING LIST

Grocery

• Meijer Canned Sliced Potatoes
• McCormick's Cayenne Pepper
• 1 (28 oz.) can Meijer Baked Beans
• McCormick's Dried Parsley Flakes
• McCormick's Oregano Leaves
• Meijer Applesauce Cups
• McCormick's Cajun Seasoning
• Meijer Long Grain Brown Rice
• Ronzoni Whole Wheat Blend Spaghetti
• Meijer Italian Breadcrumbs
• Cashews
• Meijer Honey
• Stone Ground Mustard

Dairy

• Kraft Grated Parmesan Cheese
• Meijer Eggs
• Meijer Fat-Free Milk

Deli/Bakery

• Angel Food Cake
• Markets of Meijer Multigrain French Bread

Frozen

• Green Giant Vegetable Seasoned Medley
• Red Baron Thin Crust 5 Cheese Pizza
• Freshlike Frozen Broccoli Cuts
• Green Giant Antioxidant Blend Vegetables
• Hungry Man Roasted Carved White Meat Turkey Dinner

Meat

• 1 lb. Certified Angus Beef Ground Round
• Plumrose Bacon
• Meijer 4 lb. Frozen Chicken Breasts
• Fresh Tilapia Fillets
• Boneless Pork Chops

Produce

• Onion
• Garlic
• Strawberries
• Organic Romaine Hearts
• Tomatoes on the vine
• Dole southwest Salad Blend
• Michigan Tote Apples
• Extra Large Sweet Cherries
• Carrot Strips
• Dole Spinach
• Cantaloupe Chunks

Pantry Items:

• Meijer Extra Virgin Olive Oil

Recipes

Beefy Bean Chili-Serves 4

1 lb. Certified Angus Beef Ground Round- $2.99
1 medium onion, finely chopped- $1.05
2 cloves garlic, minced- $0.10
2 (14 1/2 oz.) cans Meijer Sliced Potatoes- $0.99
1/2 tsp. salt (on hand)
1/4 tsp. McCormick's Cayenne Pepper- $0.13
1 (28 oz.) can Meijer Baked Beans- $0.75
1/4 cup McCormick's Dried Parsley Flakes- $1.31
2 tbsp. McCormick's Oregano Leaves- $0.52
1/2 tsp. ground black pepper (on hand)

In a 12-inch skillet brown ground beef, onion and garlic over medium-high heat; drain. Add potatoes, salt and cayenne papper. Stir in beans, parsley and oregano. Reduce heat; simmer 5 to 10 minutes or until heated through. Season with pepper to taste.

Recipe adapted from Try Foods International

Calories: 562
Total fat: 11g
Cholesterol: 69mg
Sodium: 500mg
Carbohydrate: 80g
Fiber: 10g
Protein: 30g

Autumn Tilapia Skillet- Serves 4

1 tbsp. Meijer Extra Virgin Olive Oil (on hand)
1 cup carrot strips- $1.00
2 cloves garlic, minced- $0.10
1 medium onion, halved and sliced- $1.05
4 Fresh Tilapia Fillets- $5.99
1 large fresh tomato on the vine, cored and cut into thin wedges- $0.59

In large nonstick skillet heat oil over medium heat. Add carrots, garlic, and onion. Cook and stir 3 to 4 minutes or until onion is crisp-tender. Meanwhile, sprinkle fish lightly with salt and pepper. Add tomatoes and 2 tbsp. water or white wine to skillet. Top with fillets. Cover. Cook over medium- low heat 12 to 15 minutes or until fish flakes easily at thickest part.

Recipe adapted from Try Foods International

Calories: 407
Total fat: 4g
Cholesterol: 221mg
Sodium: 176mg
Carbohydrate: 8g
Fiber:2g
Protein:28g

Cashew Crusted Pork with Honey-Mustard Glaze- Serves 4

1/2 cup Meijer Italian Breadcrumbs- $0.25
1/4 cup finely chopped cashews- $1.74
2 large egg whites- $0.39
4 boneless pork chops- $2.49
1 tbsp. Meijer Honey- $0.24
2 tbsp. Stone Ground Mustard- $0.43

Preheat broiler. Coat a broiler pan with nonstick cooking spray. In a shallow dish combine breadcrumbs and cashews. In a separate shallow dish lightly beat egg whites. Season pork chops with freshly ground pepper. Dip chops in egg whites, then in breadcrumb mixture, turning to coat both sides. Place chops on broiler pan. Broil 4 inches from heat source 6 to 7 minutes per side or until an instant-read thermometer registers 160 degrees F. Remove from broiler and let stand 5 minutes. Meanwhile in a small bowl combine honey and mustard. Drizzle over pork and serve.

Recipe adapted from Try Foods International

Calories: 315
Total fat: 7g
Cholesterol: 81mg
Sodium: 460mg
Carbohydrate: 28g
Fiber:1g
Protein:37g

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.