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
Herb-Roasted Turkey (See recipe section)

Serve with:
Apple, Onion & Cranberry Stuffing (See recipe section)
Honey-Roasted Bosc Pears (Preheat oven to 400 degrees.  Pour 6 T. (3/4 stick) unsalted Meijer butter, melted into a baking pan just large enough to hold the pears in a single layer.  Tilt the pan to coat the bottom completely with the butter.  Arrange 5 firm-ripe bosc pears, halved lengthwise(leave stem intact), and cored, cut sides down, in the butter.  Roast for 20 minutes to 25 minutes until tender when pierced with a knife.  In a small bowl combine 3 T. balsamic vinegar and 2/3 c. Meijer honey.  Spoon the mixture over the pears and bake until bubbly hot, for about 5 minutes longer.  To serve, arrange 1 pear half, cut side up, on each of 10 dessert plates and spoon some of the juices from the pan over top).

• 530 calories
• 73 g carbohydrate
• 10 g fat
• 7 g fiber

Meatless Monday
Feta & Citrus Spinach Salad (Place 2 c. spinach on each of 4 plates.  Arrange 1/2 c. sliced mushrooms and 1/3 c. oranges over spinach.  Sprinkle each serving with 1 T. crumbled feta cheese and 1 1/2 t. chopped pecans).

Serve with:
Kraft Light Balsamic Vinaigrette Dressing
French Bread
Campbell's Cream Soup
Meijer Light Yogurt

• 432 calories
• 57 g carbohydrate
• 20 g fat
• 7 g fiber

Tuesday
Broiled Top Round Steak

Serve with:
Roasted Butternut Squash
Meijer Cut Green Beans
Meijer Cottage Cheese with Dole Pineapple Chunks

• 412 calories
• 42 g carbohydrate
• 14 g fat
• 6 g fiber

Wednesday
Baked Chicken Breast

Serve with:
Meijer Noodles
Meijer Peas & Carrots
Angel Food Cake topped with Sliced Strawberries

• 432 calories
• 45 g carbohydrate
• 12 g fat
• 8 g fiber

Thursday
Loaded Twice-Baked Potatoes (Pierce 4 medium russet potatoes all over with a fork.  Place in the microwave and cook on medium, turning once or twice, until the potatoes are soft, about 20 minutes. Meanwhile, brown 1/2 lb. Ground Chuck beef in a large skillet over medium heat, stirring often, about 3 minutes.  Transfer to a large bowl.  Increase heat to high, add 1 c. broccoli florets, finely chopped and water to the pan, cover and cook until tender, 4 to 5 minutes.  Drain the broccoli; add to the meat.  Carefully cut off the top third of the cooked potatoes; reserve the tops for another use.  Scoop out the insides into a medium bowl.  Place the potato shells in a small baking dish.  Add 1/2 c. Kraft shredded, reduced fat cheddar cheese, 1/2 c. reduced fat sour cream, 1/2 t. salt and 1/4 t. freshly ground pepper to the potato insides and mash with a fork or potato masher.  Add 3 green onions, sliced and the potato mixture to the broccoli and meat; stir to combine.  Evenly divide the potato mixture among the potato shells and top with the remaining 1/2 c. cheese.  Microwave on high until the filling is hot and the cheese is melted, 2 to 4 minutes.

Serve with:
Organic Romaine Hearts Salad
Kraft Light Salad Dressing (your choice)
Edy's Yogurt Blend
Apple Slices

• 524 calories
• 59 g carbohydrate
• 20 g fat
• 7 g fiber

Friday
Chili-Rubbed Tilapia (Combine 2 T. chili powder, 1/2 t. garlic powder and 1/4 t. salt on a plate.  Dredge 1 lb. tilapia fillets in the spice mixture to coat.  Heat 2 T. Meijer olive oil in a large nonstick skillet over medium heat.  Add the fish and cook until opaque in the center, gently turning halfway, 5 to 7 minutes total).

Serve with:
Pasta Roni
Asparagus Spears
Fruit Frenzy

• 400 calories
• 38 g carbohydrate
• 15 g fat
• 4 g fiber

Saturday
Cook's Hickory Spiral Ham

Serve with:
Roasted Buttercup Squash (Preheat oven to 375 degrees.  Toss 5 lbs. buttercup, peeled, seeded and cut into 1 inch chunks with 4 t. olive oil, 1 1/2 t. salt and 1/4 t. pepper.  Spread evenly on a large baking sheet.  Roast, stirring occasionally, until tender throughout and lightly browned, 30 to 45 minutes.  Heat the remaining 2 t. oil in a small skillet over medium heat.  Add 3 garlic cloves, minced and cook, stirring, until fragrant but not brown, 30 seconds to 1 minute.  Toss the roasted squash with the garlic and 2 T. chopped italian parsley.  Taste, adjust the seasoning and serve).
Steamed Broccoli
Jiffy Corn Muffin

• 582 calories
• 68 g carbohydrate
• 22 g fat
• 8 g fiber

SHOPPING LIST

Grocery

• Meijer Canola Oil
• Meijer Olive Oil
• Pepperidge Farm Stuffing
• Swanson Chicken Broth
• Pompeian Balsamic Vinegar
• Meijer Honey
• Kraft Light Balsamic Vinaigrette
• Campbell's Cream Soup
• Dole Pineapple Chunks
• Meijer Noodles
• Kraft Light Salad Dressing (your choice)
• Pasta Roni
• Jiffy Corn Muffin

Dairy

• Meijer Unsalted Butter
• Meijer Light Yogurt
• Meijer Cottage Cheese
• Kraft Shredded Reduced-Fat Cheddar Cheese
• Meijer Reduced-Fat Sour Cream

Deli/Bakery

• French Bread
• Angel Food Cake

Frozen

• Meijer Cut Green Beans
• Meijer Peas & Carrots
• Edy's Yogurt Blend

Meat

• 1 (10-12 lb.) Butterball Turkey
• 1 lb. Certified Angus Beef Top Round Steak
• 1 lb. Fresh Boneless Skinless Chicken Breast
• 1/2 lb. Certified Angus Beef Ground Chuck
• 1 lb. Meijer Tilapia
• 1 Cook's Hickory Spiral Ham

Produce

• Asparagus Spears
• Fruit Frenzy
• Thyme Sprigs
• Rosemary Sprigs
• Sage
• Oregano Sprigs
• Onion
• Apple
• Lemon
• Orange
• Celery
• Spinach
• Mushrooms
• Athenos Reduced-Fat Crumbled Feta Cheese
• Pecans
• Butternut Squash
• Strawberries
• Bosc Pears x 5
• Broccoli Florets
• Green Onions
• Russet Potatoes x 4
• Organic Romaine Hearts
• Cranberries
• Buttercup Squash
• Italian Flat Leaf Parsley

Pantry Items:

• Chili Powder
• Garlic Powder
• Garlic Cloves
• Marjoram

Recipes

Herb-Roasted Turkey - Makes 12 Servings

1 (10-12 lb.) Butterball Turkey
1/4 c. fresh herbs, plus 20 whole sprigs, such as thyme, rosemary, sage, oregano and or marjoram, divided
2 T. Meijer canola oil
1 t. salt
1 t. freshly ground pepper
Aromatics such as onion, apple, lemon or orange, cut into 2 inch pieces
3 c. water, plus more as needed

Position a rack in the lower third of the oven; preheat to 475 degrees.  Remove giblets and neck from turkey cavities and reserve for making gravy.  Place the turkey, breast side up, on a rack in a large roasting pan; pat dry with paper towels.  Mix minced herbs, oil, salt and pepper in a small bowl.  Rub the herb mixture all over the turkey, under the skin and onto the breast meat.  Place aromatics and 10 of the herb sprigs in the cavity.  Tuck the wing tips under the turkey.  Tie the legs together with kitchen string.  Add 3 c. water and the remaining 10 herb sprigs to the pan.  Roast the turkey until the skin is golden brown, 45 minutes.  Remove the turkey from the oven.  Cover the breast with a double layer of foil, cutting as necessary to conform to the breast.  Reduce oven temperature to 350 degrees and continue roasting for  1 1/4  to 1 3/4 hours more.  If the pan dries out, tilt the turkey to let juices run out of the cavity into the pan and add 1 cup water.  The turkey is done when the thermometer registers 165 degrees.  Transfer the turkey to a serving platter and cover with foil.  Let the turkey rest for 20 minutes.  Remove string and carve.

Recipe adapted from www.eatingwell.com

Calories: 155
Total fat:  5 g
Cholesterol: 63 mg
Sodium: 175 mg
Carbohydrate: 0 g
Protein: 25 g
Fiber: 0 g

Apple, Onion & Cranberry Stuffing - Makes 8 Servings

8 c. Pepperidge Farm stuffing
giblets from 1 turkey
1 c. water
1 1/2 t. Meijer canola oil
2 stalks celery, chopped
1 large onion, chopped
4 apples, peeled, cored and chopped
4 t. chopped fresh sage or 1 1/2 t. dried, rubbed
1/2 c. chopped fresh or frozen cranberries
1 c. Swanson chicken broth
1/4 t. salt
freshly ground pepper, to taste

Place giblets and water in a small saucepan and bring to a boil.  Reduce heat to low and simmer, covered, for 10 minutes.  Drain, reserving the cooking liquid.  Finely chop the giblets and set aside.  Heat oil in a large nonstick skillet over medium heat.  Add celery and onion; cook, stirring occasionally, until softened, about 5 to 7 minutes.  Add apples, cook for 3 minutes longer.  Add the giblet cooking liquid, sage and thyme.  Reduce heat to low and simmer until the apples are tender and most of the liquid has evaporated, 5 to 7 minutes.  Transfer the mixture to a large bowl and add the stove top stuffing, giblets and cranberries.  Drizzle broth over the bread mixture and toss until evenly moistened.  Season with salt and pepper.  Reduce oven temperature to 325 degrees.  Transfer stuffing to a lightly oiled casserole dish and cover with foil.  Bake until heated through, 35 to 45 minutes.  If you would like a crisp top, uncover for the last 15 minutes of baking.

Recipe adapted from www.eatingwell.com

Calories: 241
Total fat: 3 g
Cholesterol: 31 mg
Sodium: 408 mg
Carbohydrate: 43 g
Protein: 9 g
Fiber: 5 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.