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Week of January 15, 2012

Posted by on Jan. 13, 2012 at 7:52 PM
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Week of January 15, 2012

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
Top Sirloin-$4.99

Serve with:
Baked Russett Potato- (NuVal score 93)-$.29
Meijer Mixed Vegetables-$1.00
Extra Large Sweet Cherries-(NuVal score 96)-$2.99

  • Calories: 520
  • Total fat: 16g
  • Carbohydrate: 58g
  • Fiber: 7g
  • Protein: 36g

Total Cost:$9.27

Meatless Monday
Asparagus Soup-(See recipe Section)

Serve with:
Meijer Mini Garlic Bread Loaf-$.50
Michigan Tote Apples-(NuVal score 96)-$.79
Meijer Fat Free Milk-(NuVal score 91)-$.63

  • Calories: 422
  • Total fat: 16g
  • Carbohydrate: 42g
  • Fiber: 8g
  • Protein: 21g

Total Cost:$9.53

Tuesday
Bird's Eye Voila! Garlic Shrimp Pasta-$4.49 topped with Meijer Grated Parmesan Cheese-$.70

Serve with:
Meijer Cut Green Beans-$1.00
Cantaloupe-$2.00
Meijer Fat Free Milk-$.63

  • Calories: 461
  • Total fat: 16g
  • Carbohydrate: 59g
  • Fiber: 4g
  • Protein: 20g

Total Cost:$8.82

Wednesday
Meijer Stuffed Chicken Breast with Broccoli & Cheese-$5.49

Serve with:
Uncle Ben's Ready Whole Grain Brown Rice-$2.18
Meijer Italian Style Vegetables-$1.00
Michigan Tote Apples-$.79

  • Calories: 470
  • Total fat: 21g
  • Carbohydrate: 48g
  • Fiber: 9g
  • Protein: 24g

Total Cost:$9.46

Thursday
Seasoned Pork Fillets-$3.99 (Save leftovers for Saturday)

Serve with:
Bi-Color Sweet Corn-$1.33
Meijer California Style Vegetables - $1.00
Meijer Pineapple-$1.00
Meijer Ice Cream-$.71

  • Calories: 527
  • Total fat: 13g
  • Carbohydrate: 72g
  • Fiber: 4g
  • Protein: 33g

Total Cost:$8.03

Friday
Meijer Cod Fillets-$4.49

Serve with:
Near East Wheat Couscous-$2.36
Meijer Stir Fry Vegetables-$1.00
Bartlett Pears-(NuVal score 96)-$1.18
Meijer Fat Free Milk-$.62

  • Calories: 418
  • Total fat: 3g
  • Carbohydrate: 69g
  • Fiber: 9g
  • Protein: 32g

Total Cost:$9.65

Saturday
Continental Baguette-(See recipe section)

Serve with:
California Blood Oranges-$1.60
Meijer Yogurt Cups-$1.60

  • Calories: 549
  • Total fat: 13g
  • Carbohydrate: 72g
  • Fiber: 6g
  • Protein: 36g

Total Cost:$9.06

SHOPPING LIST

Grocery

  • Uncle Ben's Ready Whole Grain Brown Rice
  • Meijer Pineapple
  • Near East Wheat Couscous
  • Meijer Reduced Sodium Chicken Broth
  • Carnation Evaporated Low Fat Milk
  • Patak's Sweet Mango Chutney (in ethnic aisle)

Dairy

  • Meijer Fat Free Milk
  • Meijer Grated Parmesan Cheese
  • Meijer Yogurt Cups

Deli/Bakery

  • French Multigrain Bread

Frozen

  • Meijer Mixed Vegetables
  • Meijer Cut Green Beans Vegetables
  • Meijer Italian Style Vegetables
  • Meijer California Style Vegetables
  • Meijer Stir Fry Vegetables
  • Meijer Mini Garlic Bread Loaf
  • Bird's Eye Voila Garlic Shrimp Pasta
  • Meijer Stuffed Chicken Breast with Broccoli & Cheese
  • Meijer Ice Cream

Meat

  • Top Sirloin
  • Meijer Cod Fillets
  • Seasoned Pork Fillets

Produce

  • Russett Potato
  • Extra Large Sweet Cherries
  • Michigan Tote Apples
  • Cantaloupe
  • BiColor Sweet Corn
  • Bartlett Pears
  • California Blood Oranges
  • Yellow Onion
  • Asparagus
  • Spinach
  • Lemon
  • Alouette Ligth Garlic and Herb Cheese (spreadable)
  • Lettuce

Recipes

Asparagus Soup
Serves 6

2 tbsp. extra virgin olive oil-on hand
1 1/2 cup yellow onion, finely chopped-$.33
6 cups Meijer chicken broth-$2.49
2 lbs. asparagus, cut crosswise into 1/2-inch slices-$2.49
2 cups fresh packed spinach leaves-$.85
salt to taste-on hand
black peppercorns to taste-on hand
1 cup Carnation evaporated low fat milk-$1.06
1 tsp. freshly grated lemon zest-$.33
2 tsp. Meijer grated Parmesan cheese-$.06

1. Heat oil in large saucepan over high heat. Add onions; stir briefly and lower heat to medium. Cook until soft and translucent without browning, about 10 minutes.
2. Add broth; bring to boiling. Add asparagus, spinach, salt and black peppercorns to taste. Bring to a simmer. Cook until asparagus is barely tender.
3. With a hand blender or stand blender, blend soup until smooth.
4. Stir in evaporated milk and lemon zest. Season with salt and pepper to taste. Top with grated cheese.

Recipe adapted from Try Foods International

Calories: 183
Total fat: 13g
Cholesterol: 28mg
Sodium:423 mg
Carbohydrate: 11g
Fiber: 4g
Protein: 10g

Continental Baguette
Serves 4

cooked pork tenderloin, thinly sliced (use leftover from Thursday)
1 baguette (long, thin French multigrain bread), about 24 inches long-$1.79
1/2 cup Alouette light garlic and herb cheese (spreadable)-$2.49
1/2 cup Patak's sweet mango chutney-$1.33
4 large lettuce leaves-$.25

1. Cut baguette into 4 equal pieces and cut each lengthwise. Spread cheese onto the bottoms of bread, followed by chutney. Top with slices of tenderloin and lettuce, then tops of bread.

Recipe adapted from www.porkbeinspired.com

Calories: 399
Total fat: 11g
Cholesterol: 95mg
Sodium: 650mg
Carbohydrate: 45g
Fiber: 2g
Protein: 30g


by on Jan. 13, 2012 at 7:52 PM
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