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.

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
Chicken with Goat Cheese- $6.07 (See recipe section)

Serve with:
Red Seedless Grapes (NuVal score 91)- $1.25
Meijer Frozen Florentine Style Vegetables (NuVal score 100)- $1.69

Total Cost: $9.01

• Calories: 518
• Total fat: 15 g
• Carbohydrate: 39 g
• Fiber: 5 g
• Protein: 32 g

Meatless Monday
Eggs in a Basket (In a large saucepan heat 1 tbsp. Meijer Extra Virgin Olive Oil over medium heat. Place 4 portabella mushroom caps- $2.50 in pan and cook on each side for about 3-4 minutes or until tender. Crack a Meijer Egg- $0.49 into the bottom side of each mushroom cap and cover with lid. Cook eggs over easy and serve).

Serve with:
Aunt Millie's Whole Wheat English Muffins- $0.99
Fruit Frenzy- $3.49
Yoplait Low-Fat Strawberry Yogurt Cups- $2.00

Total Cost: $9.47

• Calories: 500
• Total fat: 6 g
• Carbohydrate: 83 g
• Fiber: 6 g
• Protein: 17 g

Tuesday
Rotisserie Chicken- $4.99

Serve with:
Markets of Meijer Greek Salad- $4.49

Total Cost: $9.48

• Calories: 420
• Total fat: 9 g
• Carbohydrate: 30 g
• Fiber: 3 g
• Protein: 28 g

Wednesday
Grilled T-bone Porterhouse Steaks- $7.99 (Family Pack Certified Angus Beef Porterhouse Steaks)

Serve with:
Green Giant Broccoli- $0.99
Broccoli Au Gratin Flavor Rice A Roni- $0.99

Total Cost: $9.97

• Calories: 513
• Total fat: 21 g
• Carbohydrate: 51 g
• Fiber: 7 g
• Protein: 31 g

Thursday
Healthy Choice Parmesan Pasta with Rosemary Chicken- $8.80

Serve with:
Meijer Light Chocolate Ice Cream- $0.99

Total Cost: $9.79

• Calories: 400
• Total fat: 9 g
• Carbohydrate: 60 g
• Fiber: 5 g
• Protein: 21 g

Friday
Grilled Atlantic Salmon Fillets- $6.44

Serve with:
Green Giant Seasoned Steamers- $1.66
Apple Slices (NuVal score 96)- $1.18
Baked Red Skin Potatoes (NuVal score 93)- 0.72

Total Cost: $10.00

• Calories: 460
• Total fat: 12 g
• Carbohydrate: 50 g
• Fiber: 10 g
• Protein: 27 g

Saturday
Asian- Style Stuffed Bell Peppers- $7.99 (See recipe section)

Serve with:
Cantaloupe Chunks (NuVal score 93)- $1.66

Total Cost: $9.65

• Calories: 400
• Total fat: 12 g
• Carbohydrate: 46 g
• Fiber: 7 g
• Protein: 21 g

SHOPPING LIST

Grocery

• T. Marzetti Fat-Free Garlic & Onion Croutons
• Broccoli Au Gratin Flavor Rice A Roni
• 1 can Tomato sauce
• Worcestershire sauce
• Reduced sodium soy sauce
• Meijer Long Grain Brown Rice

Dairy

• Meijer Butter
• Promise Goat Cheese Log
• Meijer Low-Fat Milk
• Meijer Eggs
• Yoplait Low-Fat Strawberry Yogurt

Deli/Bakery

• Aunt Millie's Whole Wheat English Muffins

Frozen

• Meijer Florentine Style Vegetables
• Green Giant Broccoli
• Healthy Choice Parmesan Pasta with Rosemary Chicken
• Meijer Light Chocolate Ice Cream
• Green Giant Seasoned Steamers

Meat

• 1 lb. Meijer Family Pack Split Chicken Breasts
• Rotisserie Chicken
• Family Pack Certified Angus Beef Porterhouse Steaks
• Atlantic Salmon Fillets
• 1 lb. Jennie-O Lean Ground Turkey

Produce

• Chives
• Red Seedless Grapes
• Portabella Mushroom Caps
• Fruit Frenzy
• Markets of Meijer Greek Salad
• Apples
• Red Skin Potatoes
• Red & Green bell peppers
• Onion
• Gingerroot
• Parsley
• Cantaloupe

Pantry Items:

• Meijer Extra Virgin Olive Oil
• Nonstick Cooking Spray

Recipes

Chicken with Goat Cheese- Serves 4

4 Chicken Breast Fillets (1 lb. Meijer Family Pack Split Chicken Breasts)- $1.25
1 tbsp. Meijer butter, melted- $0.08
2 tbsp. Meijer Extra Virgin Olive Oil, divided (on hand)
1 cup T. Marzetti Fat-Free Garlic & Onion Croutons- 0.75
1 log of Promise Goat Cheese- $3.49
1/4 cup Meijer Low-Fat Milk- $0.25
2 tbsp. minced chives- $0.25

Pound chicken breasts to even 1/2 inch thickness. Combine butter and 1 tbsp. oil in shallow bowl. Put crushed croutons in pie plate. Dip chicken breasts in butter mixture, then croutons, shaking off excess. Heat remaining 1 tbsp. oil in large skillet over medium-high heat. Add coated chicken. Cook until brown, about 3 minutes per side. Reduce heat to low. Cook 1 to 2 additional minutes per side until chicken is tender and no longer pink. Combine goat cheese, milk, and chives with electric mixer at medium speed. Place each chicken piece on serving plate; top with a dollop of flavored goat cheese.

Recipe adapted from TryFoods International

Calories: 430
Total fat: 15 g
Cholesterol: 100 mg
Sodium: 740 mg
Carbohydrate: 19 g
Fiber: 1 g
Protein: 32 g

Asian- Style Stuffed Bell Peppers- Serves 4

4 large red and green bell peppers- $2.00
1 lb. Jennie-O Lean Ground Turkey- $3.43
1/4 cup chopped onion- $0.50
1 can tomato sauce, divided- $0.93
2 tsp. peeled, grated gingerroot- $0.12
1 tbsp. Worcestershire sauce- $0.15
1 tbsp. reduced sodium soy sauce- $0.14
1 cup cooked Meijer Long Grain Brown Rice- $0.47
3 tbsp. chopped fresh parsley- $0.25

Preheat oven to 350 degrees F. Cut stem ends from peppers; remove seeds. Cook covered in boiling water for 1 minute. Drain upside down on paper towels. In skillet with 1 tbsp. Meijer Extra Virgin Olive Oil, cook ground turkey and onion until turkey is browned and no longer pink, about 10 minutes. Drain fat. Combine turkey mixture, 2 tbsp. of tomato sauce, ginger, worcestershire sauce and soy sauce in large bowl. Stir in rice, 1 cup of tomato sauce, parsley and salt and pepper to taste. Stuff peppers; place upright in 2 quart casserole dish sprayed with nonstick cooking spray. Spoon remaining tomato sauce over stuffed peppers. Cover and bake 25- 30 minutes or until heated through.

Recipe adapted from TryFoods International

Calories: 331
Total fat: 12 g
Cholesterol: 84 mg
Sodium: 610 mg
Carbohydrate: 31 g
Fiber: 5 g
Protein: 21 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.