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!

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.