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
Cherry Balsamic Chicken Breasts- $4.12 (See recipe section)

Serve with:
Sautéed Dole Spinach (NuVal score 100)- $1.50
Angel Food Loaf- $2.29 with sliced California Strawberries- $1.00 and Meijer Light French Vanilla Ice Cream- $0.71

• Calories: 600
• Total fat: 22g 
• Carbohydrate: 85g 
• Fiber: 5g 
• Protein: 35g

Total Cost: $9.62

Meatless Monday
Gouda & Asparagus Pizza- $6.99 (See recipe section)

Serve with:
Dole Light Caeser Salad- $1.50
Meijer Fat-Free Milk (NuVal score 91)- $0.99

• Calories: 430
• Total fat: 16g 
• Carbohydrate: 52g 
• Fiber: 3g 
• Protein: 19g
  

Total Cost: $9.48

Tuesday
Baked Mac & Cheese (Bake 1 box of Meijer Red Box Deluxe Mac & Cheese Dinner- $1.32 according to package directions. Pull out 10 minutes before cooking time is up and add Meijer Frozen Broccoli Cuts, thawed- $2.19 and sliced Ball Park Fat-Free White Turkey Franks- $1.25. Bake for another 10 minutes or until broccoli and franks are heated through).

Serve with:
California Extra Large Sweet Cherries- $3.99

• Calories: 473
• Total fat: 12g 
• Carbohydrate: 69g 
• Fiber: 6g 
• Protein: 20g

Total Cost: $8.75

Wednesday
Baked Chicken Tenders (Season Meijer Chicken Tenders- $1.74 with Meijer Seasoned Salt- $0.10)

Serve with:
Homemade French fries (Cut Russet potatoes- $1.25 into thin slices and coat with Meijer Extra Virgin Olive Oil and salt and pepper. Bake at 375 degrees for 30 minutes or until tender and crispy).
Grey Squash- $0.69
Meijer Pineapple Fruit Cups- $4.00
Meijer Nonfat Light Vanilla Yogurt Cups- $1.60

• Calories: 600
• Total fat: 4g 
• Carbohydrate: 75g 
• Fiber: 8g 
• Protein: 38g

Total Cost: $9.38

Thursday
Spaghetti Night (Cook Certified Angus Beef Ground Round- $3.49 in a large skillet until meat is thoroughly cooked and browned. Meanwhile, cook Meijer Multigrain Extra Spaghetti- $1.00 according to package directions. Once ground beef is cooked, mix in Meijer Roasted Red Pepper & Garlic Pasta Sauce- $1.00 and heat on low simmer for 10 minutes. Serve ground beef sauce over pasta).

Serve with:
Meijer Mini Garlic Bread- $1.00
Meijer Canned No Salt Added Green Beans (NuVal score 100)- $1.00
Honey Dew Melon (NuVal score 91)- $1.49

• Calories: 515
• Total fat: 11g 
• Carbohydrate: 63g 
• Fiber: 8g 
• Protein: 32g

Total Cost: $8.98

Friday
Herbed- Baked Catfish- $7.90 (See recipe section)

Serve with:
Meijer Long Grain Brown Rice- $0.32
Sautéed Zucchini- $0.69
Blackberries- $1.00

• Calories: 418
• Total fat: 10g 
• Carbohydrate: 58g 
• Fiber: 5g 
• Protein: 32g

Total Cost: $9.91

Saturday
Blueberry Waffles, Maple Sausage Links, and Flower Power Eggs (Cook Meijer Blueberry Waffles- $1.50 and Meijer Heat & Serve Maple Flavor Sausage Links- $1.00 according to package directions. In a nonstick pan heat 1 tbsp. Meijer Extra Virgin Olive Oil over medium heat. Cut the top off of a green bell pepper- $1.02 and scoop insides out. Slice into 4 thick rings. Place rings in pan and drop 1 egg into each pepper ring; for a total of 4 Meijer eggs- $0.63. Cover with lid and cook until desired doneness. Serve waffles with Meijer Frozen Mixed Berries, thawed and smashed- $3.24).

Serve with:
Meijer Fat-Free Milk (NuVal score 91)- $0.99

• Calories: 600
• Total fat: 20g 
• Carbohydrate: 61g 
• Fiber: 4g 
• Protein: 38g

Total Cost: $8.38

SHOPPING LIST

Grocery

• Dried basil leaves
• Meijer Chicken Broth
• Meijer Balsamic Vinegar
• Crushed red pepper flakes
• Meijer Red Box Deluxe Mac & Cheese Dinner
• Meijer Seasoned Salt
• Meijer Pineapple Fruit Cups
• Meijer Multigrain Extra Spaghetti
• Meijer Roasted Red Pepper & Garlic Pasta Sauce
• Meijer Canned No Salt Added Green Beans
• Garlic Pepper
• Breadcrumbs
• Dried dill weed
• Dried basil
• Dried oregano
• Meijer Long Grain Brown Rice

Dairy

• Meijer Light French Vanilla Ice Cream
• Meijer refrigerated pizza crust dough
• Gouda Cheese
• Meijer Fat-Free Milk
• Meijer Nonfat Light Vanilla Yogurt Cups
• Eggs

Deli/Bakery

• Angel food loaf
• Meijer Mini Garlic Bread

Frozen

• Meijer Broccoli Cuts
• Meijer Blueberry Waffles
• Meijer Mixed Berries

Meat

• 1 lb. Tyson Boneless Skinless Chicken Breast Halves
• Meijer Chicken Tenders
• Ball Park Fat-Free White Turkey Franks
• Meijer 4 lb. Bag Frozen Chicken Tenders
• 1 lb. Certified Angus Beef Ground Round
• 1 lb. catfish fillets
• Meijer Heat & Serve Maple Flavor Sausage Links

Produce

• Onion
• Dried Cherries
• Dole Spinach
• California Strawberries
• Garlic
• Homegrown Asparagus
• Dole Light Caeser Salad
• California Extra Large Sweet Cherries
• Russet Potatoes
• Grey Squash
• Honey Dew Melon
• Lemon
• Zucchini
• Blackberries
• Green Bell Pepper

Pantry Items:

• Meijer Extra Virgin Olive Oil
• Cooking spray
• Flour
• Butter

Recipes

Cherry Balsamic Chicken Breasts- Serves 4

1/2 tsp. salt (on hand)
1/4 tsp. pepper (on hand)
1 tbsp. flour (on hand)
1/2 tsp. dried basil leaves- $0.05
3 tbsp. butter, divided (on hand)
4 Tyson Boneless Skinless Chicken Breast Halves- $2.19
1/2 small onion, halved and sliced- $0.25
1/3 cup Meijer Chicken Broth- $0.39
2 tbsp. Meijer Balsamic Vinegar- $0.19
1/2 cup dried cherries- $1.05

Combine salt, pepper, flour, and basil in a large resealable plastic bag; shake to mix well. Add chicken. Seal and shake to coat; set aside. Melt 2 tbsp. of the butter in large nonstick skillet over medium-high heat. Add chicken breasts. Place onion around edges of chicken. Cook chicken 5 minutes per side to lightly brown; stir onion occasionally. Pour broth and vinegar around chicken. Add cherries to pan. Cover; reduce heat and simmer 4 minutes or until meat thermometer registers 170 degrees F. Remove chicken to platter; cover and keep warm. Increase heat until mixture bubbles; cook 2 to 4 minutes to reduce liquid, stirring occasionally. Reduce heat to low; stir in remaining 1 tbsp. butter until blended. Serve chicken with sauce and warm crusty french baguette if desired.

Recipe adapted from Try Foods International

Calories: 304
Total fat: 17g
Cholesterol: 79mg
Sodium: 342mg
Carbohydrate: 17g
Fiber: 1g
Protein: 28g

Gouda & Asparagus Pizza- Serves 4

1 (10 oz) can Meijer refrigerated pizza crust dough- $2.49
2 tbsp. Meijer Extra Virgin Olive Oil (on hand)
2 cloves garlic- $0.10
1/2 tsp. crushed red pepper flakes- $0.17
3/4 cup Gouda Cheese, shredded- $2.24
1 lb. fresh asparagus, trimmed and cut into 1-inch pieces- $1.99

Preheat oven to 425 degrees F. Coat a baking sheet with nonstick cooking spray. Unroll dough and place on baking sheet. Using your hands and starting at the center, press out dough to a 14 x 11-inch rectangle. Bake 7 minutes; remove from oven and set aside. Drizzle crust with oil, and sprinkle with garlic and red pepper flakes. Top with cheese and asparagus. Return to oven; bake 10 minutes more or until cheese melts and crust is golden. Slice and serve.

Recipe adapted from Try Foods International

Calories: 260
Total fat: 11g
Cholesterol: 16mg
Sodium: 575mg
Carbohydrate: 32g
Fiber: 1g
Protein: 9g

Herbed- Baked Catfish- Serves 4

1 lb. catfish fillets, cut into serving size pieces- $6.49
1/2 tsp. garlic pepper- $0.10
1 egg white, beaten- $0.17
1 tsp. grated lemon peel
1 tbsp. lemon juice- $0.33
1 cup breadcrumbs- $0.56
1 tsp. dried dill weed- $0.10
1 tsp. dried basil- $0.10
1/2 tsp. dried oregano- $0.05

Preheat oven to 400 degrees F. Spray baking sheet with nonstick cooking spray. Rinse fillets and pat dry with paper towels. Sprinkle fish with garlic pepper. Blend egg white, lemon peel and lemon juice in pie plate or shallow dish. Combine breadcrumbs, dill, basil and oregano and spread on plate or wax paper. Dip 1 piece of the fish in egg white to coat; coat with breadcrumb mixture. Place fish on baking sheet. Repeat with remaining fish. Spray fillets lightly with nonstick cooking spray. Bake 10 to 15 minutes or until light golden and thickest part of the fish flakes with a fork. Seasoning with salt and pepper to taste.

Recipe adapted from Try Foods International

Calories: 188
Total fat: 9g
Cholesterol: 53mg
Sodium: 184mg
Carbohydrate: 6g
Fiber: 0g
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.