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.

Sunday
Grilled Chicken Breast

Serve with:
Artichoke & Potato Gratin (See recipe section)
Avocado Fruit Salad (In a large salad bowl, combine 1 pkg. baby spinach, 3 kiwi, peeled, cut in half lengthwise and sliced in half rounds and 2 c. sliced strawberries. Arrange (1 ripe) avocado slices on top of salad and serve.)

• 441 calories
• 56 g carbohydrate
• 11 g fat
• 15 g fiber

Meatless Monday
Corn & Black Bean Burritos (See recipe section)

Serve with:
Dole Salad
Meijer Light Salad Dressing
Fresh Strawberries

• 429 calories
• 12 g carbohydrate
• 11 g fat
• 5 g fiber

Tuesday
Broiled Boneless Pork Chops

Serve with:
Baked Potato
Green Giant Sweet Peas
Meijer Wheat Brown n' Serve Rolls
Fresh Sliced Pear

• 512 calories
• 75 g carbohydrate
• 10 g fat
• 17 g fiber

Wednesday- St. Patrick's Day
Corned Beef Hash (In a small heavy skillet, heat 1 T. Meijer canola oil over medium high heat. Stir in 2 c. diced fully cooked corned beef, 2 c. diced cooked potato, 1/4 c. chopped onion, 1/4 t. salt, 1/8 t. pepper. Flatten mixture with a metal spatula. Cover and cook until bottom of potato mixture is crisp. Turn and brown the other side.)

Serve with:
Steamed Cabbage
Frozen Grasshopper Squares (Line 13x9 inch pan with foil, with ends of foil extending over sides. Crush 20 reduced fat oreo chocolate sandwich cookies; sprinkle crumbs onto bottom of prepared pan. Spread 1 1/2 quart Edy's slow churned no sugar added light mint chocolate chip ice cream, softened evenly over crumbs in pan; top with 1 (8oz) tub Cool Whip light whipped topping, thawed and 1 grated square Baker's semi-sweet chocolate. Freeze 3 hours. Remove from freezer 15 minutes before serving. Let stand at room temperature to soften slightly. Lift dessert from pan with foil handles; cut into 16 squares. Cut 18 cookies in half; place 1 on each square.)
Navel Orange Segments

• 572 calories
• 68 g carbohydrate
• 27 g fat
• 7 g fiber

Thursday
All American Turkey Burger (In a bowl, combine 1 lb. Meijer Ground Turkey, 1/4 c. barbecue sauce and 2 T. Meijer bread crumbs; mix well. Divide mixture into 4 portions and shape into patties. Brush grill rack with oil. Place patties on grill. Grill 4 minutes or until browned on bottom. Turn. Cook 4 minutes longer or until meat is no longer pink and turkey is thoroughly cooked. Serve patties on Aunt Millie's whole grain hamburger buns.)

Serve with:
Dole Salad with Cucumber Slices
Meijer Light Salad Dressing
Fresh Pineapple Slices

• 447 calories
• 51 g carbohydrate
• 12 g fat
• 7 g fiber

Friday
Catfish Amandine (See recipe section)

Serve with:
Uncle Ben's Whole Grain Brown Rice
Green Giant Cut Green Beans
Fresh Grapefruit Segments

• 496 calories
• 45 g carbohydrate
• 21 g fat
• 3 g fiber

Saturday
Shrimp & Bow Tie Pasta Salad (Cook 8 oz. Meijer farfalle pasta according to package directions; drain under cold running water. In 4 salad bowls, arrange baby arugula or spinach leaves, cherry or grape tomato halves, cooled pasta, Meijer cooked shrimp, and pecan halves. Sprinkle lightly with salt and pepper. In a blender, combine 2 cloves garlic, crushed, minced, 1/3 c. Meijer extra virgin olive oil, juice and zest of 1 large lemon and 2 t. fresh chopped parsley or basil. Drizzle dressing evenly over each salad, tossing lightly.)

Serve with:
Vienna Bread
Fresh Sliced Mango

• 549 calories
• 74 g carbohydrate
• 12 g fat
• 5 g fiber

SHOPPING LIST

Grocery

• Meijer Light Salad Dressing
• Meijer Canola Oil
• Baker's Semi-Sweet Chocolate
• Kraft Barbecue Sauce
• Meijer Plain Breadcrumbs
• Uncle Ben's Whole Grain Brown Rice
• Meijer Farfalle Pasta
• Meijer Extra Virgin Olive Oil
• 1 (15 1/2 oz) can Bush's Black Beans
• Salsa
• Meijer Whole Wheat Tortillas
• Meijer All Purpose Flour
• Meijer Reduced Sodium Chicken Broth
• Reduced Fat Oreo Chocolate Sandwich Cookie

Dairy

• Meijer Reduced Fat Milk
• Meijer Eggs
• Meijer Grated Parmesan Cheese

Deli/Bakery

• Meijer Wheat Brown n' Serve Rolls
• Aunt Millie's Whole Grain Hamburger Buns
• Vienna Bread

Frozen

• Green Giant Sweet Peas
• Green Giant Corn
• Edy's Slow Churned Light No Sugar Added Mint Chocolate Ice Cream
• 1 (8oz) tub Cool Whip Light Whipped Topping
• Green Giant Cut Green Beans
• 1 lb. Meijer Cooked Shrimp

Meat

• 1 lb. Meijer Fresh Chicken Breast
• 1 lb Boneless Pork Chops
• Meijer Low Sodium Corned Beef
• 1 lb. Meijer Ground Turkey
• 1 lb. Fresh Catfish Fillet

Produce

• Baby Spinach
• Kiwi
• Strawberries
• Avocado
• Dole Salad
• Russet Potatoes
• Pears
• Onion
• Cabbage
• Navel Oranges
• Cucumber
• Pineapple
• Grapefruit
• Baby Arugula
• Cherry or Grape Tomatoes
• Pecan Halves
• Lemon
• Parsley or Basil
• Mango
• Green Onions
• Avocado
• Cilantro
• Sliced Almonds
• Artichokes x 4
• Yukon Gold Potatoes

Pantry Items:

• Garlic Cloves
• Cayenne Pepper

Recipes

Corn & Black Bean Burritos - Makes 6 Servings

1/4 c. green onions, sliced into 1/4 inch wide circles
1 1/4 c. Green Giant frozen corn
1/2 ripe avocado, peeled and diced
2 T. fresh cilantro, chopped
1 (15 1/2 oz) can Bush's black beans, drained and rinsed
1/4 c. salsa
6 Meijer whole wheat tortillas

Combine green onion and corn in small saucepan. Add just enough water to cover. Cover, bring to a boil and reduce heat to medium. Simmer for 5 minutes, until vegetables soften. Drain vegetables. Set aside and cool. Combine avocado, cilantro and beans in a large mixing bowl. Add salsa and mix. When corn mixture has cooled slightly, add to avocado mixture. In a large nonstick pan over medium heat, warm each tortilla for about 15 seconds on each side. Place each tortilla on a flat surface. Spoon 1/3 c of the mixture into the center of the tortilla. Fold the top and bottom of the tortilla over the filling. Fold in the sides to make a closed packet. Repeat with the remaining tortillas.

Calories: 189
Total fat: 3 g
Carbohydrate: 34 g
Cholesterol: 0 mg
Sodium: 257 mg
Protein: 8 g
Fiber: 3 g

Catfish Amandine - Makes 4 Servings

1 T. Meijer extra virgin olive oil
1/4 c. sliced almonds
3 cloves garlic, thinly sliced
1/2 c. meijer reduced fat milk
1 large egg, lightly beaten
1/3 c. Meijer all purpose flour
1/2 t. salt
1/2 t. cayenne pepper
1 lb. fresh catfish fillets, cut into 4 portions
2 T. lemon juice

Heat olive oil in small saucepan over medium heat. Add almonds and garlic and cook until both are just beginning to brown, 1 to 3 minutes. Set aside. Combine milk and egg in a shallow dish. In another shallow dish, combine flour, salt and cayenne. Dip fish in the milk mixture, then in flour mixture; shake off any excess flour. Heat the remaining 1 1/2 t. oil in a large nonstick skillet over medium heat. Add fish and cook until lightly browned and opaque in the center, 4 to 6 minutes per side. Return the almond garlic sauce to the stove over medium heat. Add lemon juice and heat through, 1 to 2 minutes. Pour the sauce over the fish.

Calories: 336
Total fat:21 g
Carbohydrate: 10 g
Cholesterol: 117 mg
Sodium:353 mg
Protein: 25 g
Fiber: 1 g

Artichoke & Potato Gratin - Makes 6 Servings

2/3 c. Meijer grated Parmesan cheese
2 cloves garlic, very finely chopped
1 whole lemon, plus 2 t. lemon juice
4 artichokes
1 1/2 lb. yukon gold potatoes, peeled
1/2 t. salt
1/4 t. freshly ground pepper
1/2 c. Meijer reduced-sodium chicken broth
1/3 c. Meijer breadcrumbs

Preheat oven to 375 degrees. Coat a 1 1/2 quart gratin dish or other shallow baking dish with cooking spray. Combine parmesan and garlic in a small bowl; set aside. To prepare artichokes, fill a large bowl with cold water. Juice the lemon and add to the water; add the lemon halves to the water as well. Peel away all the outer leaves of the artichokes, snapping the leaves off at the base until the fuzzy choke is visible. Trim off the leaves with a pairing knife, removing any fibrous green portions. Trim the bottom 1/4 inch off the stem and pare away the tough outer skin. Remove the choke with a melon baller or knife. Slice the stem and heart into thin slices and drop into the lemon water. Repeat with the remaining artichokes. Cut potatoes into 1/4 inch thick slices and spread half of them in the prepared dish. Drain the artichokes, discarding the lemon halves, and place them on top of the potatoes. Sprinkle 2 T. lemon juice, followed by salt, pepper and half the parmesan mixture over the artichokes. Layer the remaining potatoes on top. Pour both over the vegetables and cover the dish tightly with foil. Bake until the potatoes are very tender, 1 to 1 1/4 hours. Combine the remaining parmesan mixture with breadcrumbs and sprinkle over the potatoes. Bake, uncovered, until the top is golden, 10 to 15 mintues longer.

Recipe adapted from www.eatingwell.com

Calories: 194
Total fat: 3 g
Carbohydrate: 36 g
Cholesterol:8 mg
Sodium: 477 mg
Protein: 10 g
Fiber: 8 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.