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
Asian Pork Satay- $5.14 (See recipe section)

Serve with:
Near East Roasted Garlic & olive Oil Wheat Couscous- $2.39
Meijer NSA Canned Green Beans (NuVal score 100)- $0.84
Homegrown Large Whole Seedless Watermelon (NuVal score 94)- $1.50

• Calories: 490
• Total fat: 12g
• Carbohydrate: 63g
• Fiber: 7g
• Protein: 34g

Total Cost: $9.87

Meatless Monday
Cheese- Filled Eggplant Rolls- $6.27 (See recipe section)

Serve with:
Dole Southwest Salad- $2.50
Jumbo Cantaloupe Chunks (NuVal score 100)- $0.99

• Calories: 459
• Total fat: 25g
• Carbohydrate: 39g
• Fiber: 8g
• Protein: 19g

Total Cost: $9.76

Tuesday
Markets of Meijer Family Size Chicken Caesar Salad- $4.99

Serve with:
Washington Extra Large Sweet Cherries (NuVal score 96)- 1.99
Ben & Jerry's Low-fat Half Baked Frozen Yogurt- $2.50

• Calories: 560
• Total fat: 13g
• Carbohydrate: 68g
• Fiber: 4g
• Protein: 27g

Total Cost: $9.48

Wednesday
Stouffer's Green Pepper Steak- $8.00

Serve with:
Bush's Baked Beans- $1.99

• Calories: 400
• Total fat: 5g
• Carbohydrate: 61g
• Fiber: 8g
• Protein: 24g

Total Cost: $9.99

Thursday
Meijer Stuffed Chicken Breasts- $5.99

Serve with:
Markets of Meijer Vegetables Grillers- $2.99
Green Seedless Grapes (NuVal score 91)- $0.99

• Calories: 430
• Total fat: 10g
• Carbohydrate: 45g
• Fiber: 5g
• Protein: 23g

Total Cost: $9.97

Friday
Grilled Cod Fillets- $4.99

Serve with:
Bi Color Sweet Corn (NuVal score 91)- $1.60
Meijer Original Applesauce- $1.19
1 pkg. Naan Whole Grain Flat Bread- $2.00

• Calories: 550
• Total fat: 8g
• Carbohydrate: 66g
• Fiber: 8g
• Protein: 30g

Total Cost: $9.78

Saturday
Beef Kabobs- $4.99 with Tzatziki Sauce (Combine Yoplait Non-fat Plain Yogurt Cup- $1.00 with lemon juice- $0.25, chopped cucumber- $0.25, and garlic powder, and salt and pepper).

Serve with:
Meijer Whole Grain Brown Rice- $0.40
Sauteed Dole Baby Spinach- $2.50

• Calories: 515
• Total fat: 13g
• Carbohydrate: 49g
• Fiber: 3g
• Protein: 43g

Total Cost: $9.39

SHOPPING LIST

Grocery

• Meijer Naturals Peanut Butter
• Light soy sauce
• Lawry's Lemon Pepper
• Near East Roasted Garlic & Olive Oil Wheat Couscous
• Meijer NSA Canned Green Beans
• Ragu Marinara Sauce
• Bush's Baked Beans
• Meijer Original Applesauce
• Meijer Long Grain Brown Rice

Dairy

• Meijer Low-Fat Cottage Cheese
• Goat cheese
• Kraft shredded mozzarella cheese
• Yoplait Non-fat Plain Yogurt Cup

Deli/Bakery

• Markets of Meijer Family Size Chicken Caesar Salad
• Naan Whole Grain Flatbreads

Frozen

• Ben & Jerry's Low-fat Half Baked Frozen Yogurt
• Stouffer's Green Pepper Steak

Meat

• Pork Tenderloin
• Meijer Stuffed Chicken Breasts
• Cod Fillets
• Beef Kabobs

Produce

• Garlic
• Homegrown Large Whole Seedless Watermelon
• Homegrown Eggplant
• Dole Southwest Salad
• Jumbo Cantaloupe
• Washington Extra Large Sweet Cherries
• Markets of Meijer Vegetables Grillers
• Green Seedless Grapes
• Bi Color Sweet Corn
• Lemon
• Cucumber
• Dole Baby Spinach

Pantry Items:

• Meijer Extra Virgin Olive Oil
• Nonstick Cooking Spray
• Brown Sugar
• Garlic Powder

Recipes

Asian Pork Satay- Serves 4

1/4 cup Meijer Naturals Peanut Butter- $0.42
1/4 cup light soy sauce- $0.45
2 large cloves garlic, minced- $0.10
1 tbsp. brown sugar (on hand)
1 tsp. Lawry's Lemon Pepper- $0.18
1 Pork Tenderloin- $3.99

In a small bowl, combine peanut butter, soy sauce, garlic, brown sugar, and lemon pepper. Place pork tenderloins in resealable plastic bag; add peanut butter mixture. Seal to close; shake to coat meat evenly. Refrigerate 2 hours or overnight. Preheat oven to 425 degrees F. Remove pork from plastic bag; discard marinade. Place tenderloin in roasting pan sprayed with nonstick cooking spray. Roast 25 minutes or until thermometer registers 160 degrees F. Let roast stand 5 minutes before slicing.

Recipe adapted from TryFoods International

Calories: 220
Total fat: 10g
Cholesterol: 74mg
Sodium: 522mg
Carbohydrate: 6g
Fiber: 1g
Protein: 25g

Cheese- Filled Eggplant Rolls- Serves 4

Hot cooked pasta (optional)
1 large Homegrown Eggplant- $1.00
2 tbsp. Meijer Extra Virgin Olive Oil (on hand)
1/2 tsp. freshly ground pepper (on hand)
1/2 tsp. salt (on hand)
1/3 cup Meijer Low-Fat Cottage Cheese- $0.53
1/2 log goat cheese- $2.49
1 1/2 cups Ragu Marinara Sauce- $1.00
1/2 cup Kraft shredded mozzarella cheese- $1.25

Preheat oven to 450 degrees F; line baking sheet with cooling rack. Prepare eggplant by first cutting off stem and removing skin. Then slice lengthwise into slices about 1/4 inch thick. Lay on prepared baking rack, brush with olive oil and season with salt and pepper. Roast 8 to 10 minute or until tender; cover with foil. Combine cottage cheese and goat cheese in small bowl. Coat 8 x 8 inch baking dish with nonstick cooking spray. Assemble by spooning 3/4 cup of the marinara sauce in baking dish. Spread 2 tbsp. cheese mixture on each eggplant slice, roll, then place them seam-side down in prepared baking dish. Top rolls with remaining 3/4 cup sauce and sprinkle with mozzarella cheese.
Bake 15 minutes or until cheese is melted and lightly browned. Serve sauce and eggplant rolls over hot cooked past, if desired.

Recipe adapted from TryFoods International

Calories: 249
Total fat: 18g
Cholesterol: 26mg
Sodium: 689mg
Carbohydrate: 14g
Fiber: 4g
Protein: 16g


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.