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
Roasted Cod, Tomatoes, Orange & Onions (See recipe section)

Serve with:
Ore-Ida Potatoes
Iceberg Salad
Ken's Light Dressing
Fresh Strawberries

• 400 calories
• 46 g carbohydrate
• 13 g fat
• 8 g fiber

Meatless Monday
Pasta with Greens (See recipe section)

Serve with:
Meijer Eurofresh Multigrain French Bread
Fresh Sliced Mango

• 402 calories
• 76 g carbohydrate
• 6 g fat
• 8 g fiber

Tuesday
Broiled Center Cut Bone-In Pork Chop

Serve with:
Barilla Fetuccine Pasta
Asparagus Spears
Fresh Apple Slices
Meijer Fat Free Milk

• 437 calories
• 47 g carbohydrate
• 14 g fat
• 6 g fiber

Wednesday
Asian Beef & Slaw Wraps (Heat large nonstick skillet over medium heat until hot.  Add 1 lb. Certified Angus Beef Ground Round beef and 1/4 c. chopped onion; cook 8 to 10 minutes, breaking into crumbles and stirring occasionally.  Remove drippings.  Remove from skillet with slotted spoon; season with salt.  Return beef mixture to skillet; stir in 3 c. shredded cabbage  and 1/4 c. Dynasty hoisin sauce; heat through.  Spread 1/4 of beef mixture evenly over each tortilla, leaving 1 1/2 inch border on all sides.  Fold right and left edges of tortilla over filling; fold bottom edge up over filling, then roll up tightly, jelly roll fashion.  Place seam-side down on plates; cut in half, if desired.  Serve with additional hoisin sauce, if desired.)

Serve with:
Fresh Pears

• 571 calories
• 63 g carbohydrate
• 21 g fat
• 8 g fiber

Thursday
Country Salisbury Steak (Heat oven to 375 degrees.  Mix 1 1/2 lb. Certified Angus Beef ground round , 1 1/4 c. water and 3/4 c. chopped onions until well blended.  Shape into 6(1/2 inch thick oval patties.  Place on 15x10x1 inch pan.  Bake 25 minutes or until patties are done 160 degrees.  Meanwhile, spray large nonstick skillet with cooking spray.  Add 1 pkg. (8oz) sliced mushrooms; cook on medium-high heat 5 minutes or until lightly browned, stirring occasionally.  Add 1/2 c. Kraft original barbecue sauce and 1/4 c. water; simmer on low heat 1 to 2 minutes or until sauce is heated through.  Serve over meat patties.)

Serve with:
Red Potatoes
Steamed Broccoli
Meijer Brown n' Serve Wheat Roll

• 462 calories
• 66 g carbohydrate
• 12 g fat
• 11 g fiber

Friday
Blackened Salmon Sandwich (Rub 1 lb. Fresh Atlantic Salmon Fillets, cut into 4 portions,  on both sides with blackening or Cajun seasoning.  Grill until cooked through, 3 to 4 minutes per side.  Mash 1 small avocado and 2 T. Kraft light mayonnaise in a small bowl. To assemble sandwiches, spread some of the avocado mixture on each Meijer whole wheat kaiser roll and top with salmon, arugula, tomato slices and red onion slices.)

Serve with:
Cucumber Slices
Dannon Yogurt

• 567 calories
• 60 g carbohydrate
• 19 g fat
• 8 g fiber

Saturday
Corned Beef Potato & Cabbage Salad (See recipe section)

Serve with:
Navel Orange Segments
Meijer Ice Cream

• 422 calories
• 48 g carbohydrate
• 21 g fat
• 7 g fiber

SHOPPING LIST

Grocery

• Ken's Light Salad Dressing
• Barilla Fetuccine Pasta
• Barilla Angel Hair Pasta
• Dynasty Hoisin Sauce (in ethnic aisle)
• La Tortilla Factory Multigrain Tortilla
• Kraft Original Barbecue Sauce
• Kraft Light Mayonnaise
• Meijer Extra Virgin Olive Oil
• Meijer Olive Oil
• Cider Vinegar
• Grey Poupon Harvest Course Ground Mustard

Dairy

• Meijer Fat Free Milk
• Dannon Yogurt

Deli/Bakery

• Meijer Eurofresh Multigrain French Bread
• Meijer Brown n' Serve Wheat Rolls
• Meijer Whole Wheat Kaiser Roll

Frozen

• Ore-Ida Potatoes
• Meijer Ice Cream

Meat

• 1 lb. Center Cut Bone-In Pork Chop
• 2 1/2 lb. Certified Angus Beef Ground Round
• 1 lb. Fresh Atlantic Salmon Fillet
• 1 lb. Boneless, Skinless Cod
• 1/2 lb. Meijer Choice Low Sodium Corned Beef

Produce

• Iceberg Lettuce
• Strawberries
• Mangos
• Asparagus Spears
• Apples
• Yellow Onions
• Green Cabbage
• Pears
• Sliced Mushrooms
• Red Potatoes
• Broccoli
• Avocado
• Arugula
• Plum Tomatoes
• Red Onion
• Greenhouse Cucumbers
• Navel Oranges
• Thyme Leaves
• Baby Spinach
• Lemon
• Cherry Tomatoes
• New Potatoes

Pantry Items:

• Tony Chacheres or Zatarain's Blackening or Cajun Seasoning
• Garlic Cloves

Recipes

Roasted Cod, Tomatoes, Oranges & Onions - Makes 4 Servings

1 lb. ripe plum tomatoes, cut into 1/2 inch thick wedges
2 medium yellow onions, cut into 1/4 inch thick wedges
1 T. finely slivered orange zest
1 T. Meijer extra virgin olive oil
1 T. chopped fresh thyme leaves
1/2 t. kosher salt, divided
freshly ground black pepper, to taste
1 lb. boneless, skinless cod, cut into 4 equal portions

Preheat oven to 400 degrees.  Combine tomatoes, onions, orange zest, oil and chopped thyme in a 3 quart glass or ceramic baking dish.  Sprinkle with 1/4 t. salt and pepper; stir to combine.  Roast, stirring occasionally, until the onions are golden and brown on the edges, about 45 minutes.  Remove from the oven.  Increase oven temperature to 450 degrees.  Push the vegetables aside, add fish and season with the remaining 1/4 t. salt and pepper; spoon the vegetables over the fish.  Return the baking dish to the oven and bake until the fish is opaque in the center, about 10 to 12 minutes.  To serve, divide the fish and vegetables among 4 plates.

Recipe adapted from www.eatingwell.com

Calories: 160
Total fat: 5 g
Carbohydrate: 11 g
Cholesterol: 43 mg
Sodium:  308 mg
Protein: 20 g
Fiber: 2 g

Pasta with Greens - Makes 4 Servings

2 t. Meijer olive oil
2 garlic cloves, thinly sliced
4 c. fresh baby spinach leaves
2 t. lemon juice
2 c. cooked Barilla angel hair pasta
8 cherry tomatoes, halved

In a large nonstick skillet heat oil.  Add garlic and cook over medium heat, stirring frequently, until just softened.  Add spinach, cooking and tossing gently until wilted, 2-3 minutes.  Sprinkle spinach with lemon juice, then add cooked warm pasta.  Cook, tossing mixture, until heated through, 1-2 minutes.  Serve in individual pasta bowls and garnish with cherry tomato halves.

Calories: 270
Total fat: 6 g
Carbohydrate: 46 g
Cholesterol: 0 mg
Sodium: 56 mg
Protein: 9 g
Fiber: 4 g

Corned Beef Potato & Cabbage Salad - Makes 12 Servings

1/2 c. Meijer olive oil
1/4 c. cider vinegar
1/3 c. Grey Poupon harvest coarse ground mustard
1 bag (16 oz) coleslaw blend
2 lbs.  new potatoes, cooked, quartered
1/2 lb. Meijer Choice low sodium corned beef, chopped

Mix oil, vinegar and mustard in large bowl.  Stir in coleslaw blend.  Add remaining ingredients; toss to coat.  Cover.  Refrigerate at least 1 hour before serving.

Recipe adapted from www.kraftfoods.com

Calories: 200
Total fat: 11 g
Carbohydrate: 18 g
Cholesterol: 10 mg
Sodium: 380 mg
Protein: 7 g
Fiber: 3 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.