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
London Broil (Place 2 lbs. Certified Angus Beef Top Round Steak; cut 1 1/2 inch thick in a resealable plastic bag.  Prepare marinade: mix 1/3 c. Meijer olive oil, 1/3 c. lemon juice, 2 garlic cloves, crushed, 1/4 t. pepper, 1/4 t. salt and pour over steak.  Refrigerate and marinate 6-8 hours, turning frequently. Remove meat from marinade; Grill steak about 10 minutes per side for medium-rare or to desired doneness).

Serve with:
Baked Russet Potato
Asparagus Spears
Fresh Sliced Pears

• 400 calories
• 50 g carbohydrate
• 7 g fat
• 8 g fiber

Meatless Monday
DiGiorno Pizza

Serve with:
Dole Salad with Sliced Greenhouse Cucumbers
Kraft Salad Dressing (your choice)
Fresh Grapes

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

Tuesday
Soul Warming Red Bean Chili (See recipe section)

Serve with:
Crusty French Bread
Yoplait Yogurt topped with Blueberries

• 601 calories
• 71 g carbohydrate
• 23 g fat
• 11 g fiber

Wednesday
Broiled Pork Chops

Serve with:
Uncle Ben's Whole Grain Brown Rice
Carmelized Cauliflower (Preheat oven to 425 degrees.  Trim the 1 head of cauliflower, discarding the core and thick stems; cut florets into pieces about the size of ping-pong balls.  In a large bowl, combine 4 T. Meijer olive oil and 1 t. kosher salt, to taste, whisk, then add the cauliflower pieces and toss thoroughly.  Line a baking sheet with parchment for easy cleanup then spread the cauliflower pieces on the sheet and roast for 1 hour, turning 3 or 4 minutes, until most of each piece has turned golden brown.  The browner the better, as more caramelization occurs.  It also becomes sweeter).
Fresh Sliced Apple

• 522 calories
• 37 g carbohydrate
• 23 g fat
• 10 g fiber

Thursday
Slow-Cooker Tex-Mex Chicken (See recipe section)

Serve with:
Rice a Roni
Sliced Green Onions & Chopped Cilantro
Meijer Cottage Cheese topped with Sliced Banana

• 615 calories
• 71 g carbohydrate
• 17 g fat
• 7 g fiber

Friday
Baked Walleye Fillet (Place fish skin side down in glass baking dish.  Sprinkle generously with dill weed, garlic salt, white pepper, lemon juice, parmesan cheese, Italian style bread crumbs and melted butter.  Bake in 425 to 450 degree oven for 10-20 minutes until bubbly and flaky).

Serve with:
Uncle Ben's Long Grain & Wild Rice
Rainbow Chard, Carrots, Ginger and Walnuts (See recipe section)
Fresh Strawberries

• 517 calories
• 44 g carbohydrate
• 18 g fat
• 3 g fiber

Saturday
Grilled T-Bone Steaks with A1 Steak Sauce

Serve with:
Barilla Pasta with Classico Pasta Sauce
Stir-Fried Broccoli with Mushrooms(Trim the ends of 1 lb. broccoli florets, trim off the stems of 8 oz organic mushrooms and slice the caps into thick slices.  Heat 1 T. Meijer vegetable oil in a saute pan.  Add 2 t. chopped garlic and stir fry for a few seconds.  Add the mushrooms and broccoli, 1 T. sesame oil and stir fry for 1 minute.  Add 1 oz Oyster sauce and continue to stir fry until the broccoli is nearly tender, approximately 3 minutes).
Fresh Sliced Apples

• 402 calories
• 37 g carbohydrate
• 14 g fat
• 6 g fiber

SHOPPING LIST

Grocery

• Meijer Olive Oil
• Kraft Salad Dressing (your choice)
• Uncle Ben's Whole Grain Brown Rice
• Uncle Ben's Long Grain & Wild Rice
• Rice a Roni
• Progresso Italian Style Bread Crumbs
• A1 Steak Sauce
• Barilla Pasta
• Classico Pasta Sauce
• Meijer Vegetable Oil
• Meijer Sugar
• Dynasty Sesame Seed Oil (in ethnic aisle)
• Oyster Sauce (in ethnic aisle)
• Hunt's Tomato Paste
• 1 (15.5 oz) can Bush's Red Beans
• 1 (16 oz) can Hunt's Whole Peeled Tomatoes
• Meijer All Purpose Flour
• TACO BELL Home Original Thick n' Chunky Salsa
• TACO BELL Home Original Taco Seasoning Mix
• Meijer Reduced-Sodium Chicken Broth

Deli/Bakery

• French Bread

Dairy

• Yoplait Yogurt
• Meijer Butter
• Meijer Cottage Cheese
• Meijer 1/3 Less Fat Grated Parmesan Cheese
• Kraft Mexican Style Finely Shredded Four Cheese

Frozen

• DiGiorno Pizza
• Meijer Corn

Meats

• 2 lbs. Certified Angus Beef Top Round Steak
• 1/2 lb. Certified Angus Beef Ground Chuck
• 1 lb. Center Cut Pork Chops
• 1 lb. Fresh Walleye Fillets
• 1 lb. T-Bone Steaks
• 1 lb. Boneless Skinless Chicken Breast

Produce

• Lemon
• Russet Potatoes
• Asparagus Spears
• Pears
• Dole Salad
• Greenhouse Cucumbers
• Grapes
• Organic Salad
• Blueberries
• Cauliflower, 1 Head
• Apples
• Green Onions
• Cilantro
• Banana
• Strawberries
• Broccoli Florets
• Meijer 8 oz Organic Mushrooms
• Onion
• Green Bell Pepper
• Red Bell Pepper
• Meijer Walnuts
• Gingerroot
• Carrots
• Cut 'n Clean Greens Rainbow Chard

Pantry Items:

• Garlic Cloves
• Dill Weed
• Garlic Salt
• White Pepper
• Goya Adobo All Purpose Seasoning with Pepper
• Chili Powder
• Red Pepper Flakes

Recipes

Soul Warming Red Bean Chili - Makes 4 Servings

1/2 lb. Certified Angus Beef Ground Chuck
2 t. Goya Adobo all purpose seasoning with pepper
1 T. Meijer olive oil
1 c. onion, diced
2 garlic cloves, minced
1 T. chili powder
1 t. ground cumin (or to taste)
2 T. Hunt's tomato paste
1 T. fresh cilantro, chopped
1 can (15.5 oz) Bush's red kidney beans, undrained
1 can (16 oz) Hunt's whole peeled tomatoes

Season the meat with adobo. In a skillet, heat oil on medium high.  Stir in meat and cook until browned.  Add onion, pepper and garlic, and cook for 5 minutes until onions are soft.  Stir in chili powder and cumin and cook for 2 minutes.  Stir in remaining ingredients, breaking up the tomatoes.  Bring to a boil, reduce heat to low, and simmer, uncovered for 30 minutes. Stir occasionally.

Calories: 344
Total fat: 18 g
Cholesterol: 42 mg
Carbohydrate: 29 g
Sodium: 592 mg
Protein: 17 g
Fiber: 9 g

Slow Cooker Tex-Mex Chicken - Makes 4 Servings

1 lb. boneless skinless chicken breasts, cut into 1 inch wide strips
2 T. (1/2 or 1 1/4 oz pkg.) TACO BELL home originals Taco seasoning mix
2 T. Meijer all purpose flour
1 each green and red pepper, cut into 1 inch wide strips
1 c. Meijer frozen corn
1 1/2 c. TACO BELL home original thick n chunky salsa
1 c. Kraft Mexican style finely shredded four cheese

Toss chicken with taco seasoning and flour in slow cooker.  Stir in vegetables and salsa; cover with lid.  Cook on low 6 to 8 hours (or on high 3 to 4 hours).  Stir just before serving; top with shredded cheese.

Recipe adapted from www.kraftfoods.com

Calories: 350
Total fat:12 g
Cholesterol: 95 mg
Carbohydrate: 26 g
Sodium: 1160 mg
Protein: 34 g
Fiber: 4 g

Rainbow Chard, Carrots, Ginger and Walnuts - Makes 4 Servings

1/3 c. Meijer walnuts, chopped coarsely
1 T. Meijer olive oil
1 T. Meijer butter
1 T. finely minced fresh ginger
2 carrots, shredded
1/4 t. red pepper flakes
2 cloves garlic, finely minced
1/2 c. Meijer reduced-sodium chicken broth
2 t. Meijer sugar
1 (12 oz) bag Cut 'n Clean Greens Rainbow Chard

Heat a skillet over medium heat, add walnuts and gently toast in dry pan, stirring frequently, for 5 or so minutes: do not allow them to scorch.  Remove walnuts from pan and set aside.  Add oil and butter to hot skillet, and when melted, add ginger, carrots and red pepper flakes and saute over medium heat for 2 or so minutes, stirring frequently.  Add garlic and saute for another 30-60 seconds, taking care not to burn the garlic.  Add chicken stock, soy sauce, sugar and chard and cook, uncovered, for about 8 to 10 minutes, stirring and turning several times so it cooks evenly.  Broth will condense and evaporate during cooking time (Add 1-2 T. of water to the pan if the liquid dries up before the chard is tender enough)  When chard is cooked, add walnuts and cook and stir to heat through, 1 more minute.

Recipe adapted from www.cutnclean.com

Calories: 157
Total fat: 12 g
Cholesterol: 7 mg
Carbohydrate: 9 g
Sodium: 58 mg
Protein: 3 g
Fiber: 2 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.