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- 4th of July Celebration!
Teriyaki Burgers (In a large skillet, saute 2 medium onions, sliced in 1/2 c. Kikkoman less sodium teriyaki sauce until tender. Shape 1 lb. lean ground beef into four patties; cook for 4 to 6 minutes on each side or until a meat thermometer reads 160 degrees and juices run clear. Top each burger with part-skim mozzarella cheese and onions. Serve on Meijer wheat hamburger buns.)

Serve with:
Radish Salad (Combine 4 c. Homegrown sliced radishes, 1/2 c. thinly sliced onion and 1 c. diced fresh tomato. Whisk together 1 1/4 t. salt, 1/8 t. pepper and 1 t. finely chopped basil, 2 T. lemon juice and 2 T. Meijer vegetable oil. Toss with salad.)
Jell-O Easy Patriotic Pie (See recipe section)

• 556 calories
• 52 g carbohydrate
• 20 g fat
• 3 g fiber

Meatless Monday
Roasted Vegetable Pizza (See recipe section)

Serve with:
Meijer Fat Free Milk- NuVal score 91
Red Grapes -NuVal score 91

• 450 calories
• 70 g carbohydrate
• 11 g fat
• 11 g fiber

Tuesday
Mustard Drumsticks (Preheat oven to 400 degrees. Mix juice of 1/2 lemon, 2 sprigs of fresh thyme plus 2 t. chopped leaves, 1/3 c. Meijer honey mustard and 2 T. worcestershire sauce in a large bowl. Season 1 c. all purpose flour with salt and pepper in another bowl. Heat a large skillet over medium-high heat. Season 8 drumsticks with salt and pepper. Dip in the mustard mixture, then dredge in the seasoned flour. Melt 5 T. margarine in the skillet and fry the drumsticks, turning, until golden on all sides, about 6 minutes. Transfer the skillet to the oven; bake until the chicken is gold and thermometer inserted into center reads 155 degrees about 15 minutes.) 

Serve with:
Ancient Harvest Organic Quinoa
Grilled Homegrown Zucchini
Meijer Cottage Cheese
Plums

• 573 calories
• 52 g carbohydrate
• 26 g fat
• 8 g fiber

Wednesday
Southwest Marinated Pork Tenderloin (See recipe section)

Serve with:
Homemade Mashed Potatoes
Warm Spinach & Bacon Salad (Microwave 1/3 c. Kraft light red wine vinaigrette dressing in microwaveable bowl on high 30 to 50 seconds or until hot. Pour over 6 c. torn spinach leaves, 1 c. sliced mushrooms and 1/4 c. thin red onion rings in large bowl; toss to coat. Top with 2 T. Meijer cooked bacon pieces.)
Apricots

• 515 calories
• 38 g carbohydrate
• 24 g fat
• 7 g fiber

Thursday
Barilla Whole Grain Medium Shells with Italian Sausage (See recipe section)

Serve with:
Dole Salad - NuVal score 100
Meijer Light Salad Dressing (your choice)
French Bread
Fresh Cherries- NuVal score 96

• 579 calories
• 88 g carbohydrate
• 18 g fat
• 11 g fiber

Friday
Grilled Salmon (Oil the grill rack. Season 1 lb. salmon, cut into 4 portions.  Season both sides of salmon with salt and pepper. Grill the salmon until cooked through 4 to 5 minutes per side.)

Serve with:
Hodgson Mill Whole Wheat Couscous
Homegrown Cucumber & Tomato Salad with Meijer Plain Nonfat Yogurt
Fruit Frenzy

• 462 calories
• 47 g carbohydrate
• 15 g fat
• 7 g fiber

Saturday
Grilled Lime-Cilantro Beef Chuck Steaks (Combine 3 T. fresh lime juice, 3 T. water, 1 small jalapeno pepper, minced, 1 T. chopped fresh cilantro, 1 large garlic clove, minced and 1/4 t. ground cumin in small bowl. Place 4 Certified Angus Beef Chuck Steaks and marinade in a resealable bag; turn to coat. Close bag securely and marinate in refrigerator for 1 to 2 hours, turning occasionally. Remove steaks; discard marinade. Place steaks on grill. Grill uncovered 16 to 20 minutes for medium rare 145 degrees to medium 160 degrees doneness, turning occasionally. Season with salt and pepper.)

Serve with:
Grilled Corn on the Cob- NuVal score 91
Meijer Ice Cream topped with Pureed Blueberries

• 626 calories
• 46 g carbohydrate
• 27 g fat
• 6 g fiber

SHOPPING LIST

Grocery

• Kikkoman Less Sodium Teriyaki Sauce (in ethnic aisle)
• Meijer Vegetable Oil
• 1 pkg. Jell-O Berry Blue Flavor Gelatin
• Honey Maid Graham Pie Crust (6 oz.)
• 1 pkg. Jell-O Strawberry Flavor Gelatin
• Meijer Honey Mustard
• Meijer Worcestershire Sauce
• Meijer All Purpose Flour
• Ancient Harvest Organic Quinoa
• Kraft Light Red Wine Vinaigrette
• Meijer Light Dressing
• Embasa Chipotle Chile in Adobo Sauce
• Pompeian Extra Virgin Olive Oil
• Reese Artichoke Quartered Hearts
• Balsamic Vinegar
• Meijer Whole Wheat Pizza Crust
• 1 Box Barilla Whole Grain Medium Shells

Dairy

• Part-Skim Mozzarella Cheese Slices
• Meijer Fat Free Milk
• Smart Balance Margarine
• Meijer Plain Nonfat Yogurt
• Meijer Orange Juice
• Meijer Low Fat Ricotta Cheese
• Kraft Shredded Parmesan Cheese
• Meijer Grated Parmesan Cheese

Deli/Bakery

• Meijer Wheat Hamburger Buns
• French Bread

Frozen

• Cool Whip Whipped Topping
• Meijer Ice Cream

Meat

• 1 lb. Lean Ground Beef
• Meijer Fresh Drumsticks
• Meijer Bacon
• 1 lb. Fresh Sockeye Salmon Fillets
• Certified Angus Beef Chuck Steaks
• 1 1/2 - 2 lbs. Pork Tenderloin
• Meijer Italian Sausage

Produce

• Onion
• Homegrown Radishes
• Plum Tomato
• Eggplant
• Basil
• Lemons
• Red Grapes
• Thyme
• Plums
• White Potatoes
• Spinach
• Mushrooms
• Red Onion
• Apricots
• Dole Salad
• Cherries
• Homegrown Cucumber
• Fruit Frenzy
• Limes
• Jalapeno Pepper
• Cilantro
• Corn on the Cob
• Blueberries
• Broccoli Florets
• Homegrown Yellow Squash
• Homegrown Zucchini
• Parsley

Pantry Items:

• Garlic Cloves
• Ground Cumin

Recipes

Jell-O Easy Patriotic Pie - Makes 8 Servings

1 1/2 c. boiling water, divided
1 pkg. (4 serving size) Jell-O Berry Blue Flavor Gelatin
1 c. ice cubes, divided
1 Honey Maid graham pie crust (6 oz.)
1 pkg. (4 serving size) Jell-O strawberry flavor gelatin, or any red flavor
1 c. thawed Cool Whip whipped topping

Stir 3/4 c. of the boiling water into dry blue gelatin mix at least 2 minutes until completely dissolved. Add 1/2 c. of the ice cubes; stir until ice is melted. Pour into pie crust; refrigerate 5 to 10 minutes or until gelatin is set but not firm. Meanwhile, stir remaining 3/4 c. boiling water into dry red gelatin mix in separate bowl at least 2 minutes until completely dissolved. Add remaining 1/2 c. ice cubes; stir until ice is melted. Cool 5 minutes or until slightly thickened. Spread whipped topping over blue gelatin layer; cover with red gelatin. Refrigerate 2 hours or until set. Store leftovers in refrigerator. Garnish with fresh blueberries and raspberries just before serving.

Recipe adapted from www.kraftfoods.com

Calories: 220
Total fat: 7 g
Cholesterol: 0 mg
Sodium: 180 mg
Carbohydrate: 35 g
Protein: 2 g
Fiber: 0 g

Southwest Marinated Pork Tenderloin - Makes 6 Servings

2 pork tenderloins, (about 1 1/2 to 2 lbs. total), trimmed of silver skin
vegetable oil, for brushing
3 T. Embasa chipotle chile in adobo sauce, pureed

Marinade
1/3 c. fresh orange juice
1/4 c. Pompeian extra virgin olive oil
2 large cloves garlic, minced
1 t. kosher salt
1 t. freshly ground black pepper

In a medium bowl combine all marinade ingredients. Stir thoroughly to blend. Use immediately or cover and refrigerate up to 1 month. Makes about 1 cup. Place tenderloins in a 1-gallon, resealable plastic bag or shallow baking pan. Coat all sides of pork with marinades. Seal bag or cover pan. Refrigerate and marinate 2 to 4 hours. Turn bag or pork occasionally to coat all sides. Remove from refrigerator 30 minutes prior to grilling. Preheat a gas grill on medium. Brush the grill grate with vegetable oil. Place pork directly over medium fire. Cover grill and cook pork for about 6 minutes. Turn and cover again. Cook another 8 to 10 minutes, or until meat is slightly pink in the center, or an instant-read thermometer registers 160 degrees when inserted into the tenderloin's thickest part. Remove tenderloins, tent with foil and set aside to rest for 5 minutes. Cut the pork into 1-inch thick slices, arrange on a plate and serve immediately.

Recipe adapted from www.theotherwhitemeat.com

Calories: 251
Total fat: 16 g
Cholesterol: 80 mg
Sodium: 1446 mg
Carbohydrate: 3 g
Protein: 25 g
Fiber: 0 g

Roasted Vegetable Pizza - Makes 4 Servings

2 c. broccoli florets
1/2 c. drained, Reese quartered artichoke hearts
1/2 small homegrown yellow squash, thinly sliced
1 medium red bell pepper, seeded and thinly sliced
1 T. balsamic vinegar
1 t. Pompeian olive oil
1 Meijer whole wheat pizza crust
1/2 c. Meijer low fat ricotta cheese
1/4 c. Kraft shredded parmesan

Heat oven to 500 degrees. In a 13x9x2 inch baking pan, combine broccoli, artichokes, squash, bell pepper, balsamic vinegar and 1 t. olive oil; toss to coat vegetables with oil. Season with salt. Bake for 15 minutes, stirring once halfway through baking time. Reduce oven temperature to 450 degrees. Brush remaining olive oil on pizza crust. Place crust on baking pan and bake for 3 to 4 minutes. Spread on hot pizza crust ricotta cheese. Top crust with roasted vegetables, then sprinkle parmesan. Bake for 10 to 12 minutes or until cheese is melted and crust is golden brown.

Calories: 310
Total fat: 11 g
Cholesterol: 15 mg
Sodium: 550 mg
Carbohydrate: 43 g
Protein: 16 g
Fiber: 10 g

Barilla Whole Grain Medium Shells with Italian Sausage - Makes 6 Servings

1/2 onion, chopped
2 T. Pompeian olive oil
1/2 lb. Meijer Italian sausage, crumbled
2 plum tomatoes, sliced
1/2 eggplant, diced
1 box Barilla whole grain medium shells
1 T. fresh parsley, chopped
1/4 c. Meijer parmesan grated cheese
freshly ground black pepper to taste
salt to taste

Saute onions in olive oil in a large skillet until the onions are slightly browned. Add sausage and cook for about 5 minutes or until they are browned well, making sure to crumble the sausage. Add tomatoes and cook for 3 minutes. Add eggplant and continue to cook for 4 minutes. Cook whole grain medium shells according to the package cooking time and drain well. Add to skillet with the vegetable and sausage mixture. Add pepper and salt to taste. Top with grated cheese and parsley. Toss well.

Recipe adapted from www.barillaus.com

Calories: 347
Total fat: 18 g
Cholesterol: 10 mg
Sodium: 186 mg
Carbohydrate: 53 g
Protein: 12 g
Fiber: 9 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.