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
Asian Ginger Beef over Bok Choy (See recipe section)

Serve with:
Udon Noodles (or Meijer Whole Wheat Spaghetti)
Fresh Sliced Pineapple

• 542 calories
• 48 g carbohydrate
• 27 g fat
• 2 g fiber

Meatless Monday
Black Bean Croquettes with Fresh Salsa (See recipe section)

Serve with:
Uncle Ben's Long Grain & Wild Rice
Yoplait Yogurt topped with Fresh Blueberries

• 635 calories
• 103 g carbohydrate
• 14 g fat
• 18 g fiber

Tuesday
Meijer Lemon Garlic Boneless Seasoned Pork Loin Fillet

Serve with:
Baked Potato with Breakstone Reduced-Fat Sour Cream
Steamed Broccoli
Meijer Applesauce

• 407 calories
• 54 g carbohydrate
• 9 g fat
• 11 g fiber

Wednesday
Chili Mac (Prepare 1 pkg. (7 1/4 oz Kraft Macaroni & Cheese dinner as directed on package.  Stir in 1/2 lb. ground round beef, cooked, drained, 1 c. Meijer canned diced tomatoes, drained and 1 t. chili powder; cook until heated through, stirring occasionally).

Serve with:
Dole Salad with Fresh Pear Slices

• 590 calories
• 69 g carbohydrate
• 24 g fat
• 5 g fiber

Thursday
Grilled Chicken Tenders

Serve with:
Pumpkin Spaghetti (Stir 1 c. Meijer pumpkin into 3 c. Prego traditional pasta sauce and add to cooked whole wheat spaghetti).
Green Giant French Style Green Beans
Italian Bread
Fresh Grapes
Meijer Fat Free Milk

• 457 calories
• 62 g carbohydrate
• 5 g fat
• 4 g fiber

Friday
Baked Catfish

Serve with:
Mashed Maple Squash (Preheat oven to 400 degrees.  Coat a 9 by 13 inch baking pan with cooking spray.  Place 1 acorn squash, halved and seeded cut side down in the pan.  Bake until soft, about 50 minutes.  Let cool for 10 minutes.  Scrape the soft squash flesh into a medium bowl.  Stir in 2 T. maple syrup, 1 t. Meijer butter, 1/4 t. Meijer ground cinnamon and 1/4 t. salt with a fork, mashing the squash until somewhat smooth).
Asparagus Spears
Fresh Apple Slices

• 434 calories
• 53 g carbohydrate
• 13 g fat
• 6 g fiber

Saturday
Cider Glazed Chicken with Easy Apple Raisin Stuffing (See recipe section)

Serve with:
Organic Salad
Meijer Salad Dressing (your choice)

• 486 calories
• 50 g carbohydrate
• 14 g fat
• 3 g fiber

SHOPPING LIST

Grocery

• Udon Noodles or Meijer Whole Wheat Spaghetti
• 1 (7 1/4 oz) pkg. Kraft Macaroni & Cheese Dinner
• Meijer Canned Diced Tomatoes
• Meijer Applesauce
• Uncle Ben's Long Grain & Wild Rice
• Meijer Pumpkin
• Prego Traditional Pasta Sauce
• Green Giant Canned French Style Green Beans
• Maple Syrup
• Meijer Salad Dressing
• Meijer Peanut Oil
• Maggi Taste of Asia Chili Sauce (in ethnic aisle)
• Meijer Reduced Sodium Chicken Broth
• La Choy Lite Soy Sauce (in ethnic aisle)
• 2 (15 oz) Cans Meijer Black Beans
• Meijer Plain Breadcrumbs
• Meijer Extra Virgin Olive Oil
• Meijer All Purpose Flour
• Meijer Apple Cider Vinegar
• Meijer Chicken Stuffing Mix

Dairy

• Yoplait Yogurt
• Meijer Fat Free Milk
• Breakstone Reduced Fat Sour Cream
• Meijer Butter

Deli/Bakery

• Italian Bread

Frozen

• Meijer Whole Kernel Golden Corn

Meat

• 1 lb. Meijer Lemon Garlic Boneless Seasoned Pork Loin Fillets
• 1/2 lb. Ground Round Beef
• 1 lb. Fresh Chicken Tenders
• 1 1/4 lb. Fresh Catfish Fillets
• 1 lb. Choice Chuck Roast
• 1 1/2 lb. Tyson Boneless Skinless Chicken Breast

Produce

• Pineapple
• Blueberries
• Potatoes
• Broccoli
• Pears
• Grapes
• Acorn Squash
• Asparagus Spears
• Organic Salad
• Dole Salad
• Green Onions
• Bok Choy
• Cilantro
• Tomatoes
• Avocado
• Meijer Apple Cider
• Apples
• Meijer Raisins

Pantry Items:

• Ground Cinnamon
• Garlic Cloves
• Ground Ginger
• Ground Cumin
• Chili Powder
• Ground Allspice

Recipes

Asian Ginger Beef over Boy Choy - Makes 6 Servings

2 T. Meijer peanut oil
1 1/2 lb. Choice chuck roast, boneless, cut into 1 inch pieces
3 green onions, cut into 1/2 inch slices
6 cloves garlic
2 t. ground ginger
1 t. Maggi Taste of Asia chili sauce
1/2 c. water
1 c. Meijer reduced sodium chicken broth
1/4 c. La Choy lite soy sauce
9 oz fresh udon noodles (or Meijer whole wheat spaghetti) , cooked and drained
3 c. bok choy, trimmed, washed and cut into 1 inch pieces
1/2 c. fresh cilantro, minced

In a large skillet, heat peanut oil and cook beef on all sides, turning each piece as it browns, then add onion and garlic.  Place beef in crockpot or slow cooker along with ginger, chile sauce, water, chicken broth, soy sauce.  Stir well to combine ingredients.  Cover and cook on high for 3 to 4 hours or on low 7 to 8 hours, or until the beef is very tender.  Just prior to serving, add the noodles (whole wheat spaghetti) to the beef and stir well.  Add the bok choy to the beef and noodles and stir again.  Heat on high until bok choy is tender-crisp, about 15 minutes.  Garnish the beef with the cilantro and serve while hot.

Recipe adapted from www.crock-pot.com

Calories: 482
Total fat: 27 g
Cholesterol: 80 mg
Sodium: 533 mg
Carbohydrate: 33 g
Protein: 25 g
Fiber: 2 g

Black Bean Croquettes with Fresh Salsa - Makes 4 Servings

2 (15 oz) can Meijer black beans, rinsed
1 t. ground cumin
1 c. Meijer frozen corn kernels, thawed
1/4 c. plus 1/3 c. Meijer plain dry breadcrumbs, divided
2 . finely chopped tomatoes
2 green onions, sliced
1/4 c. chopped fresh cilantro
1 t. chili powder
1/4 t. salt
1 T. Meijer extra virgin olive oil
1 avocado, diced

Preheat oven to 425 degrees.  Coat a baking sheet with cooking spray.  Mash black beans and cumin with a fork in a large bowl until no whole beans remain.  Stir in corn and 1/4 c. breadcrumbs.  Combine tomatoes, scallions, cilantro, 1/2 t. chili powder and salt in a medium bowl.  Stir 1 c. of the tomato mixture into the black bean mixture.  Mix the remaining 1/3 c. breadcrumbs, oil and the remaining 1/2 t. chili powder in a small bowl until the breadcrumbs are coated with oil.  Divide the bean mixture into 8 scant 1/2 c. balls.  Lightly press each bean ball into the breadcrumb mixture, turning to coat.  Place on the prepared baking sheet.  Bake the croquettes until heated through and the breadcrumbs are golden brown, about 20 minutes.  Stir avocado into the remaining tomato mixture.  Serve the salsa with the croquettes.

Recipe adapted from www.eatingwell.com

Calories: 405
Total fat: 12 g
Cholesterol: 0 mg
Carbohydrate: 61 g
Sodium: 438 mg
Protein: 16 g
Fiber: 16

Cider Glazed Chicken with Easy Apple Raisin Stuffing - Makes 5 Servings

1 1/2 T. Meijer All purpose flour
1/2 t. kosher salt
1/4 t. ground allspice
4 (6 oz) Tyson boneless skinless chicken breast halves
1 T. Meijer olive oil
1/2 c. Michigan apple cider or juice
1 T. Meijer apple cider vinegar

Heat a large nonstick skillet over medium heat.  Combine flour, salt and allspice in a resealable plastic bag.  Add the chicken; seal and shake bag to coat chicken evenly.  Place oil in pan.  Add chicken, and cook 4-5 minutes.  Turn chicken over and add apple cider and vinegar to pan; cook 5 minutes or until chicken is done.  Remove chicken from pan and drizzle with cider glaze. 

Calories: 208
Total Fat: 5.5 g
Cholesterol: 90 mg
Sodium: 638 mg
Carbohydrate: 6 g
Protein: 35 g
Fiber: 0 g

Apple Raisin Stuffing

1 large Michigan apple (gala, rome, jonagold, jonathan or empire), cored and cut into 1/2 inch pieces
1/2 c. Meijer raisins
1 box Meijer chicken stuffing mix

Prepare stuffing mix according to package directions but add apple pieces and raisins to boiling water just before adding stuffing mix.

Calories: 178
Total Fat: 1.5 g
Cholesterol: 1 mg
Sodium: 431 mg
Carbohydrate: 39 g
Protein: 4 g
Fiber: 2.5 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.