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 MyPlate (www.choosemyplate.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.choosemyplate.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
Chipotle Chicken-(In a shallow dish stir together 2 tsp. finely chopped canned chipotle peppers in adobo sauce-$.31, 1 tsp. adobo sauce from chipotle peppers, 1/2 tsp. cumin-on hand, and 1/8 tsp. salt-on hand. Add Meijer chicken breast-$1.99, turning to coat. Cover and marinate in the refrigerator for 30 to 60 minutes. Grill for 12 to 15 minutes or until no longer pink.)

Serve with:
Uncle Ben's Ready Rice-$1.66
Cucumber -$1.25 & Jicama - $.79 Salad with lime juice-$.33 and salt-on hand
Raspberries-$2.00
Meijer Yogurt-$1.60

• Calories: 485
• Total fat: 7g
• Carbohydrate: 64g
• Fiber: 11g
• Protein: 37g

Total Cost: $9.93

Meatless Monday
Confetti Spaghetti Squash- (See recipe section)

Serve with:
ACE Multigrain Baguette-$.45
Dannon Oikos Greek Yogurt-$3.96 topped with Sliced Strawberries- (NuVal score 100)-$1.00

• Calories: 410
• Total fat: 5g
• Carbohydrate: 78g
• Fiber: 9g
• Protein: 19g

Total Cost: $9.84

Tuesday
Beef Mushroom Burger-(Grilled Meijer Ground Beef Patty-$3.99 with Aunt Millie's Whole Wheat Hamburger Bun-$.75)

Serve with:
Grilled Onion Rings-$.87
Sauteed Mushrooms-(NuVal score 96)- (Heat 1 tbsp. margarine in a skillet.  Add mushrooms- $.75 and saute until cooked through.  Season with salt and pepper.)
Dole Salad-$2.50
Peach Segments-(NuVal score 93)-$.99

• Calories: 514
• Total fat: 20g
• Carbohydrate: 55g
• Fiber: 5g
• Protein: 27g

Total Cost: $9.85

Wednesday
Meijer Seasoned Pork Fillets-$3.99

Serve with:
Acorn Squash-(NuVal score 99)-$.98
Dole Salad-$2.50
Marzetti Dressing- $.67
Plums- (NuVal score 99)-$.99
Meijer Fat Free Milk-$.63

• Calories: 405
• Total fat: 9g
• Carbohydrate: 51g
• Fiber: 4g
• Protein: 33g

Total Cost: $9.76

Thursday
Touchdown Chili- (See recipe section)

Serve with:
Meijer Shredded Cheddar Cheese-$1.00
Seedless Green Grapes-$1.18

• Calories: 426
• Total fat: 21g
• Carbohydrate: 34g
• Fiber: 6g
• Protein: 25g

Total Cost: $9.46

Friday
Grilled Atlantic Salmon-(In a small bowl, stir together 1/2 tsp. garlic powder-on hand, 1/4 tsp. salt-on hand, and 1/4 tsp. cayenne pepper-on hand. Sprinkle tops of 4 Atlantic salmon-$5.24 fillets evenly with seasoning mixture. Grill for 8 to 12 minutes or until fish flakes with a fork.)

Serve with:
Meijer Angel Hair Pasta-$.89
Asparagus Spears-(NuVal score 100)-$2.49
Nectarine Segments-(NuVal score 93)-$.99

• Calories: 475
• Total fat: 12g
• Carbohydrate: 61g
• Fiber: 6g
• Protein: 26g

Total Cost: $9.61

Saturday
Certified Angus Beef Top Sirloin-$5.49

Serve with:
Grilled Bi-Color Sweet Corn- $1.00
Meijer Green Beans-$.79
Raspberries-(NuVal score 91)-$2.00

• Calories: 421
• Total fat: 15g
• Carbohydrate: 49g
• Fiber: 16g
• Protein: 27g

Total Cost: $9.28

SHOPPING LIST

Grocery

• Embasa Chipotle Peppers in Adobo Sauce (in ethnic aisle)
• Uncle Ben's Ready Long Grain & Wild Rice
• Meijer Angel Hair Pasta
• Meijer Green Beans
• Dei Fratelli Crushed Tomatoes
• 1 (16oz.) can Bush's Red Kidney Beans
• Frank's Red Hot Cayenne Pepper Sauce
• McCormick Chili Seasoning Mix

Dairy

• Meijer Yogurt
• Dannon Oikos Greek Yogurt
• Meijer Fat Free Milk
• Meijer Shredded Cheddar Cheese
• Kraft Grated Parmesan Cheese

Deli/Bakery

• ACE Multigrain Baguette
• Aunt Millie's 100% Whole Wheat Hamburger Buns

Frozen

• Meijer Chicken Breast
• Meijer Ground Beef Patties

Meat

• Overwrap Ground Round Beef
• Seasoned Pork Fillets
• 3/4 lb. Atlantic Salmon
• Certified Angus Beef Top Sirloin

Produce

• Cucumber
• Jicama
• Limes
• Raspberries
• Strawberries
• Onion
• Mushrooms
• Dole Salad
• Peaches
• Acorn Squash
• Marzetti Dressing
• Plums
• Seedless Green Grapes
• Asparagus Spears
• Nectarines
• Bi-Color Sweet Corn
• Spaghetti Squash
• Campari Tomatoes
• Zucchini

Recipes

Confetti Spaghetti Squash
Serves 4

1 medium spaghetti squash (2 1/2 lbs.)-$1.22
1 tbsp. butter-on hand
3 medium Campari tomatoes, seeded and chopped-$2.50
1 medium zucchini, cut into 1/2-inch pieces-$.40
Kraft grated Parmesan cheese (optional)-$.31

1. Preheat oven to 350 degrees. Cut squash in half lengthwise and scoop out seeds. Place cut side down in a shallow baking dish. Bake 30 to 40 minutes.
2. Using a fork, scrape out spaghetti like strands; set aside.
3. Melt butter in a saucepan over medium heat. Add zucchini and tomatoes; cook until just soft. Stir in spaghetti squash. Season to taste with salt and pepper. Sprinkle with grated Parmesan, if desired.

Recipe from www.meijermealbox.com

Calories: 100
Total fat: 4g
Cholesterol: 8mg
Sodium 45mg
Carbohydrate: 18g
Fiber: 4g
Protein: 3g

Touchdown Chili
Serves 6

1 lb. overwrap ground round beef-$3.99
1 medium onion, chopped-$.87
1/2 (28 oz.) can Dei Fratelli crushed tomatoes- $.75
1 (16 oz.) can Bush's red kidney beans, undrained-$1.00
1/4 cup any flavor Frank's Red Hot Cayenne Pepper Sauce- $.17
1 pkg. McCormick chili seasoning mix-$.50

1. Cook beef in large nonstick pot until browned. Add onion; cook 3 minutes. Drain.
2. Stir in remaining ingredients. Heat to boiling. Stir often.
3. Simmer, partially covered, 15 minutes until flavors are blended; stirring often.

Recipe adapted from TryFoods International

Calories: 256
Total fat: 11g
Cholesterol: 51mg
Sodium 350mg
Carbohydrate: 18g
Fiber: 5g
Protein: 19g

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.