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- $4.98 (See recipe section)

Serve with:
Steamed Broccoli Crowns (NuVal score 100)- $1.00
Rice A Roni Long Grain and Wild Rice- $1.00
Apple Fritters- $1.99

• Calories: 598
• Total fat: 25g
• Carbohydrate: 81g
• Fiber: 10g
• Protein: 38g

Total Cost: $8.97

Meatless Monday
Boca Burgers on Pretzel Buns (Cook Boca Burgers- $3.00 according to package directions and place on Meijer Pretzel Buns- $2.00. Top with sliced avocados- $1.00).

Serve with:
California Extra Large Sweet Cherries (NuVal score 96)- $1.49
Baby Cut Carrots (NuVal score 99)- $1.00
Meijer Fat- Free Milk (NuVal score 91)- $0.99

• Calories: 525
• Total fat: 9g
• Carbohydrate: 73g
• Fiber: 10g
• Protein: 26g

Total Cost: $9.48

Tuesday
Meijer Gourmet Stuffed Chicken Breasts- $5.49

Serve with:
California Large Peaches (NuVal score 99)- $2.56
Baked Red-Skin Potatoes (NuVal score 93)- $0.72
Meijer NSA Canned Green Beans (NuVal score 100)- $0.99

• Calories: 500
• Total fat: 5g
• Carbohydrate: 60g
• Fiber: 8g
• Protein: 26g

Total Cost: $9.76

Wednesday
Grilled Steaks (Season Choice Top Rounds- $3.99 with salt and pepper. Heat one side of grill to medium high heat and grill steaks for 3-4 minutes per side or until desired liking, let stand 5 minutes before slicing. Meanwhile heat other side of grill to low heat and cook Organic Mini Bella Mushrooms- $1.00 for 10 minutes).

Serve with:
Baked Beans- $1.49
Coleslaw- $1.49
Mango Chunks- $1.00

• Calories: 600
• Total fat: 17g
• Carbohydrate: 50g
• Fiber: 7g
• Protein: 37g

Total Cost: $8.97

Thursday
Freschetta Supreme Pizza- $4.99

Serve with:
Del Monte Fruit Cups- $4.00
Green Giant Boxed Asparagus Cuts- $1.00

• Calories: 430
• Total fat: 14g
• Carbohydrate: 61g
• Fiber: 6g
• Protein: 18g

Total Cost: $9.99

Friday
Tilapia Quesadilla Wedges- $7.79 (See recipe section)

Serve with:
Dole Classic Romaine Salad- $1.00 with Greenhouse cucumbers-$0.50 and baby cut carrots- $0.50

• Calories: 400
• Total fat: 15g
• Carbohydrate: 50g
• Fiber: 4g
• Protein: 29g

Total Cost: $9.79

Saturday
Grilled Italian Sausage & Peppers (Preheat grill to medium-high heat. Meanwhile, make a large tray out of tin foil for peppers and place sliced red & green bell peppers- $2.00 in tray and coat with Meijer Extra Virgin Olive Oil and salt and pepper. Place on grill and cover, turning occasionally for 10- 15 minutes or until tender. Meanwhile, place Meijer Italian Sausages- $2.99 on grill, cover, and cook until completely cooked through, flipping occasionally).

Serve with:
Meijer Spanish Rice & Refried Beans- $1.58
California Premium Nectarines (NuVal score 93)- $2.56

• Calories: 580
• Total fat: 25g
• Carbohydrate: 50g
• Fiber: 6g
• Protein: 23g

Total Cost: $9.13

SHOPPING LIST

Grocery

• Meijer Naturals Peanut Butter
• Lawry's Lemon Pepper
• Light soy sauce
• Rice A Roni Long Grain and Wild Rice
• Meijer NSA Canned Green Beans
• Del Monte Fruit Cups
• Ground cayenne pepper
• Ground cumin
• Meijer Whole Wheat Flour Tortillas
• Chili Powder
• Meijer Spanish Rice & Refried Beans

Dairy

• Meijer Fat-Free Milk
• Meijer Monterey Jack cheese

Deli/Bakery

• Apple Fritters
• Meijer Pretzel Buns
• Baked Beans
• Cole Slaw

Frozen

• Boca Burgers
• Freschetta Supreme Pizza
• Green Giant Boxed Asparagus Cuts

Meat

• Pork Tenderloin
• Meijer Gourmet Stuffed Chicken Breasts
• Choice Top Round Steaks
• Fresh Tilapia Fillets
• Meijer Italian Sausage

Produce

• Garlic
• Broccoli
• Avocado
• California Extra Large Sweet Cherries
• Baby Cut Carrots
• California Large Peaches
• Red-Skin Potatoes
• Organic Mini-Bella Mushrooms
• Mango
• Lime
• Tomato
• Dole Romaine Salad
• Greenhouse Cucumbers
• Red & Green Bell Pepper
• California Premium Nectarines

Pantry Items:

• Meijer Extra Virgin Olive Oil
• Cooking Spray
• Brown Sugar
• Flour
• Eggs

Recipes

Asian Pork Satay- Serves 4

1/2 tbsp. brown sugar (on hand)
1/8 cup Meijer Naturals Peanut Butter- $0.74
1 large clove garlic, minced- $0.10
1 tsp. Lawry's Lemon Pepper- $0.18
1/8 cup light soy sauce- $0.47
1 lb. Pork Tenderloin- $3.49

In a small bowl, combine peanut butter, soy sauce, garlic, brown sugar and lemon pepper. Place pork tenderloin in reasealable 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. Serve with couscous, if desired.

Recipe adapted from Try Foods International

Calories: 220
Total fat: 10g
Cholesterol: 74mg
Sodium: 522mg
Carbohydrate: 6g
Fiber: 1g
Protein: 28g

Tilapia Quesadilla Wedges- Serves 4

1 cup Meijer Monterey Jack cheese, shredded- $1.00
1/8 cup Meijer Extra Virgin Olive Oil (on hand)
1 tbsp. lime juice- $0.25
1/2 tsp. ground red pepper or cayenne- $0.10
1/2 tbsp. ground cumin- $0.10
4 Meijer Whole Wheat Flour Tortillas- $0.99
1/3 cup flour (on hand)
1 egg, lightly beaten (on hand)
1/3 cup chopped tomatoes- $0.39
1/2 tbsp. chili powder- $0.10
3/4 lb. fresh tilapia fillets- $4.86

Combine flour, cumin, chili powder and cayenne pepper in pie plate. Dip fish in beaten eggs; dredge in flour mixture. In large skillet saute fish in hot oil over medium-high heat 4 to 6 minutes on each side or until fish flakes with a fork. Drain on paper towels; flake fish. Combine fish pieces, tomatoes and lime juice in medium bowl. Divide mixture onto center of each tortilla and top with cheese; fold tortilla over to completely enclose filling. Spray large skillet with nonstick cooking spray. Cook 1 or 2 quesadillas at a time on medium-high heat 2 to 3 minutes on each side until crisp and lightly browned. Cut each quesadilla into thirds. Serve warm with greek yogurt and salsa, if desired.

Recipe adapted from Try Foods International

Calories: 337
Total fat: 12g
Cholesterol: 70mg
Sodium: 332mg
Carbohydrate: 37g
Fiber: 1g
Protein: 28g

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.