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 Leg of Lamb (See recipe section)

Serve with:
Hodgson Mill Whole Wheat Couscous
Roasted Asparagus Spears (Preheat oven to 500 degrees.  In a large shallow baking pan toss 1 lb. (12-14 medium) fresh asparagus, trimmed and peeled with 1 1/2 t. Meijer extra virgin olive oil, salt and pepper to taste until coated well.  Roast asparagus, shaking pan every 2 minutes, until tender and lightly browned, about 10 minutes.  Remove pan from oven and drizzle 1 T. balsamic vinegar over asparagus, shaking pan to combine well).
Fruit Frenzy

Appetizer
Brie Toast with Pears (Preheat oven to 350 degrees.  Brush 1 loaf french bread, sliced into 40 slices with Meijer olive oil and broil until golden brown on both sides.  Cool.  Cut 1 pkg. (13.2 oz) Alouette baby brie, original into 4 quarters.  Cut each quarter into 10 slices.  Lay slices on a chilled plate.  In a small skillet, over medium heat, toss the 4 T. chopped almonds until golden brown.  Remove from heat, add 1/4 t. allspice and blend.  Set aside to cool.  Peel and finely diced 2 ripe pears.  Place french bread slices on a cookie sheet.  Divide the minced pear equally among the slices.  Lay a slice of Alouette baby brie on top of each crouton and sprinkle with toasted almonds.  Heat in oven for 5 minutes).
Blackstone Riesling Wine

• 591 calories
• 51 g carbohydrate
• 30 g fat
• 4 g fiber

Meatless Monday
DiGiorno Pizza

Serve with:
Dole Salad
Meijer Light Salad Dressing (your choice)
Meijer Blueberries

• 430 calories
• 54 g carbohydrate
• 17 g fat
• 5 g fiber

Tuesday
Savory Pot Roast (See recipe section)

Serve with:
Homemade Mashed Potatoes
Birdseye Baby Sweet Peas
Fresh Navel Orange Segments

• 490 calories
• 48 g carbohydrate
• 11 g fat
• 15 g fiber

Wednesday
Simple Saucepan Tetrazzini (Prepare 1 pkg. (14 oz.) Kraft deluxe macaroni & cheese dinner as directed on package, adding 1 chopped onion to the boiling water the last 5 minutes of the Macaroni cooking time.  Add 2 c. chopped cooked turkey, 1 can (4 oz) sliced mushrooms, drained, 1/3 cup Meijer reduced fat milk, 1/2 t. poultry seasoning and 1 T. chopped fresh parsley; mix well.  Cook until heated through, stirring occasionally).

Serve with:
Meijer Mixed Vegetables
Meijer Brown N' Serve Wheat Rolls
Fresh Sliced Apples

• 479 calories
• 68 g carbohydrate
• 10 g fat
• 8 g fiber

Thursday - Thanksgiving
Sugardale Country Inn Boneless Ham

Serve with:
Roasted Spicy Sweet Potatoes (Toss 3 large sweet potatoes, peeled and cut into 1 inch cubes (about 6 cups) and 2 T. Meijer olive oil thoroughly.  Combine 2 T. Meijer brown sugar, 1 t. chili powder, 1/3 t. kosher salt and 1/4 t. cayenne pepper and sprinkle over oiled potatoes.  Toss again to distribute spices.  Transfer to a release foil covered baking dish.  Bake uncovered at 400 degrees for 40-45 minutes or until potatoes are tender, stirring every 15 minutes).
Birdseye Broccoli Cuts
Fresh Grapes
King's Hawaiian Honey Wheat Bread

• 400 calories
• 49 g carbohydrate
• 7 g fat
• 9 g fiber

Friday
Lemon-Baked Cod (Mix 1/4 c. Meijer melted butter and 2 T. lemon juice.  In another bowl, mix 1/4 c. Meijer all purpose flour, 1/2 t. salt and 1/8 t. white pepper.  Dip 1b. cod fish fillet into butter mixture; coat fish with flour mixture.  Place fish in ungreased square baking dish, 8x8x2 inches.  Pour remaining butter mixture over fish; sprinkle with paprika.  Cook uncovered in 350 degree oven until fish flakes easily with fork, 25-30 minutes).

Serve with:
Uncle Ben's Ready Rice Pilaf
Birdseye Brussel Sprouts
Meijer Strawberries topped with Cool Whip Lite

• 412 calories
• 41 g carbohydrate
• 15 g fat
• 3 g fiber

Saturday
Classic Beef Ribeye Roast with Herb Shallot Sauce (See recipe section)

Serve with:
Red Potatoes(Preheat oven to 450 degrees.  Toss 1 lb. baby red potatoes with 1 T. olive oil and 1 t. kosher salt on large rimmed baking sheet.  Place 4 large rosemary sprigs alongside the potatoes.  Roast until the potatoes are tender and beginning to brown, about 45 minutes).
Ginger Garlic Green Beans (Bring a large pot of salted water to a boil.  Fill a large bowl with ice water.  Boil 1 1/4 lb. string beans, trimmed until just tender but still crisp and bright green.  Start testing after 4 minutes or so, being careful not to over cook.  When done, plunge beans into ice water to stop cooking, lift out immediately when cool and drain on towels.  Heat 2 T. vegetable oil in a wide skillet over high heat.  Add the beans, 1/8 c. minced fresh ginger root and 2 cloves garlic, minced, and cook, stirring and tossing constantly, until beans are heated through and ginger and garlic are softened and aromatic.  Sprinkle with salt, and remove to a serving dish).
Fresh Pear Slices

• 476 calories
• 39 g carbohydrate
• 15 g fat
• 6 g fiber

SHOPPING LIST

Grocery

• Meijer Olive Oil
• Meijer Brown Sugar
• Meijer Light Salad Dressing (your choice)
• 1 (14 oz.) pkg. Kraft Deluxe Macaroni & Cheese Dinner
• 1 (4 oz.) can Sliced Mushrooms
• Hodgson Mill Whole Wheat Couscous
• Pompeian Balsamic Vinegar
• Meijer All Purpose Flour
• Uncle Ben's Ready Rice Pilaf
• Meijer Vegetable Oil
• Meijer Ketchup
• Red Wine Vinegar
• La Choy Lite Soy Sauce (in ethnic aisle)
• Meijer Worcestershire Sauce
• Dry Red Wine
• Meijer Dijon Mustard
• Blackstone Riesling Wine

Deli/Bakery

• King's Hawaiian Honey Wheat Bread
• Meijer Brown n' Serve Wheat Rolls
• French Bread

Dairy

• Meijer Reduced Fat Milk
• Meijer Unsalted Butter

Frozen

• Birdseye Broccoli Cuts
• Birdseye Baby Sweet Peas
• Birdseye Brussel Sprouts
• DiGiorno Pizza
• Meijer Mixed Vegetables
• Meijer Strawberries
• Meijer Blueberries
• Cool Whip Lite

Meat

• 6 to 8 lb. Leg of Lamb
• 1 lb. Cod Fillets
• 3 1/2 lbs. Certified Angus Beef Chuck Roast
• 1 Choice Bone-in Ribeye Roast ( 4 to 6 lbs.)
• Sugardale Country Inn Boneless Ham

Produce

• Sweet Potatoes x 3
• Red Potatoes
• Grapes
• Dole Salad
• Strawberries
• White Potatoes
• Navel Oranges
• Onion
• Parsley
• Apples
• Asparagus Spears
• Fruit Frenzy
• Lemon
• Brussel Sprouts
• String Beans
• Gingerroot
• Thyme
• Shallots
• Rosemary Sprigs
• 1 pkg. (13.2 oz) Alouette Baby Brie
• Almonds
• Pears

Pantry Items:

• Chili Powder
• Kosher Salt
• Cayenne Pepper
• Poultry Seasoning
• Garlic Cloves
• Dried Oregano
• Dried Thyme Leaves
• White Pepper
• Paprika
• Garlic Pepper Seasoning
• McCormick Allspice

Recipes
Roasted Leg of Lamb - Makes 8 Servings

6 to 8 lb. Leg of Lamb
3 garlic cloves, sliced
1 1/2 t. Meijer olive oil
1 t. dried oregano
1 t. dried thyme leaves
kosher salt
freshly ground pepper

Preheat oven to 350 degrees.  Place a wire rack in a shallow roasting pan.  Make short, deep slits all over leg of lamb with a sharp knife and fill with sliced garlic cloves.  Rub the lamb with olive oil and sprinkle with dried oregano, dried thyme leaves, kosher salt and freshly ground pepper.  Transfer to the prepared pan.  Roast the lamb for 1 hour.  Add water to pan and roast until an instant read thermometer inserted into the center registers 135 degrees for medium-rare, 15 to 20 minutes more.  Transfer the lamb to a serving platter, tent with foil and let rest for 15 minutes before carving.  Meanwhile, skim off any fat from pan juices and pour juices into a small saucepan.  Reheat gently over low heat.  Carve the lamb into thin slices and serve with pan juices.

Recipe adapted from www.eatingwell.com

Calories: 143
Total Fat: 22 g
Cholesterol: 122 mg
Sodium: 141 mg
Carbohydrate: 1 g
Protein: 35 g
Fiber: 0 g

Savory Pot Roast - Makes 8 Servings

3 1/2 lbs. Certified Angus Beef chuck roast
1 T. Meijer olive oil
1/3 c. Meijer ketchup
2 T. red wine vinegar
2 T. La Choy lite soy sauce
2 T. Meijer worcestershire sauce
1 t. minced garlic

Preheat oven to 350 degrees.  Heat olive oil in a non-stick skillet and brown all sides of roast over medium high heat.  Transfer meat to roasting pan.  Combine ketchup, vinegar, worcestershire sauce, soy sauce and garlic; pour over roast.  Cover and bake in the oven approximately 1 hour and 30 minutes for medium rare or to desired doneness.  Let rest 10 minutes.  Slice roast and serve with pan juices, or make a gravy.  To do so, transfer pan juices to small saucepan and bring to a boil.  Mix together 1/4 c. water and 2 T. flour; slowly add to boiling pan juices, stirring constantly; cook for two minutes and serve with roast.

Recipe adapted from www.certifiedangusbeef.com

Calories: 490
Total Fat: 11 g
Cholesterol: 117 mg
Sodium: 429 mg
Carbohydrate: 3 g
Protein: 39 g
Fiber: 0 g

Classic Beef Ribeye Roast with Herb Shallot Sauce -  Makes 6-8 Servings

1 Choice Bone-in Ribeye Roast, ( 4 to 6 lbs.)
2 T. chopped fresh thyme
2 T. garlic-pepper seasoning
2 T. minced shallot
2 t. chopped fresh thyme
1 cup dry red wine
2 t. Meijer dijon mustard
1 T. Meijer butter, softened
salt and pepper

Heat oven to 350 degrees.  Combine 2 T. thyme and garlic pepper seasoning, press evenly onto all surfaces of beef roast.  Place roast, fat side up, on rack in shallow roasting pan.  Insert ovenproof meat thermometer so tip is centered in thickest part of beef, not resting in fat.  Do not add water or cover.  Roast in 350 degree oven 1 3/4 to 2 hours for medium rare; 2 to 2 1/2 hours for medium doneness.  Remove roast when meat thermometer registers 135 degrees for medium rare; 150 degrees for medium.  Transfer roast to carving board; tent loosely with aluminum foil.  Let stand 15 to 20 minutes.  (Temperature will continue to rise about 10 degrees to reach 145 degrees for meidum rare; 160 for medium.)  Meanwhile skim fat from drippings.  Combine drippings, shallot and 2 t. thyme in medium saucepan.  Cook and stir over medium heat 2 to 3 minutes or until shallots are crisp-tender.  Stir in wine and mustard; bring to a boil.  Reduce heat; simmer 8 to 10 minutes or until sauce is reduced to 3 3/4 cup.  Stir in butter. Season with salt and pepper as desired.  Carve roast into slices.  Serve with sauce.

Recipe adapted from www.beefitswhatsfordinner.com

Calories: 273
Total Fat:  11 g
Cholesterol: 101 mg
Sodium: 319 mg
Carbohydrate: 1 g
Protein: 38 g
Fiber: 0 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.