With school, sports, and shorter days, it’s easy to let your family’s healthy eating habits fall by the wayside. Fortunately, seafood features a variety of delicious flavors, healthy vitamins and fats, and can be prepared quickly during a busy schedule. In just 15 minutes, you can put together a meal rich in protein, omega-3 fatty acids, and essential vitamins. Try our Pan-Seared Perch and Spicy Fish Taco Bowl recipes in this week’s menu.
We’re also featuring tried and true favorites – including Ready! for you Easy Cheesy Meatballs.
Enjoy this week’s menu using products on sale in our weekly ad, and save even more using mPerks personalized rewards and coupons.
Sunday
Ready! for you Easy Cheesy Meatballs
Serves 12
1/3 cup dry Italian-style bread crumbs
¼ cup True Goodness™ by Meijer™ Lowfat Milk
1 lb. lean ground beef 90/10
½ cup Kraft grated parmesan cheese
1/8 tsp. black pepper
1 (24 oz.) jar Barilla Marinara sauce
Mix bread crumbs and milk in medium bowl. Let stand for 15 minutes.
Heat oven to 350°F. Add meat, ¼ cup cheese and pepper to bread crumb mixture; mix just until blended. Shape into 36 meatballs, each about 1-inch in diameter. Place in single layer on foil-covered rimmed baking sheet.
Bake 20 minutes or until done (160°F). Meanwhile, heat spaghetti sauce in small saucepan on medium heat.
Transfer meatballs to platter; top with sauce. Sprinkle with remaining cheese.
Calories: 120
Fat: 6g
Carbohydrate: 7g
Fiber: 1g
Protein: 10g
Source: Adapted from www.meijer.com/readyforyou
Serve with:
Barilla Whole Grain Spaghetti
Dole Salad Blend with Italian Vinaigrette Dressing
Crusty Italian bread
Florida Tangerines
Calories: 415
Fat:12g
Carbohydrate: 62g
Fiber: 6g
Protein: 19g
Monday
MorningStar Farms Spicy Indian Veggie Burger on Aunt Millie’s Whole Grain Hamburger Buns
Serve with:
Affy Tapple Plain Caramel Apple
True Goodness™ by Meijer™ Lowfat Milk
Calories: 400
Fat: 10g
Carbohydrate: 59g
Fiber: 9g
Protein: 20g
Tuesday
Pan-Seared Perch
In large skillet, heat olive oil over medium-high heat. Season perch with salt and dried thyme. Cook fish for about 3 minutes per side. Fish is ready when it turns opaque and flakes easily with a fork. Squeeze lemon juice over fish.
Serve with:
Broccoli & Cheese Stuffed Potato
Cut a wedge out of each russet potato. Place in microwave-safe dish. Microwave on high uncovered for 10-12 minutes. Carefully make a slit in the top of each potato and fluff with a fork. Top with plain nonfat yogurt, cooked Bird’s Eye Broccoli Florets & Kraft shredded 2% Milk Cheddar Cheese
Yoplait Yogurt topped with True Goodness™ by Meijer ™ Frozen Strawberries
Calories: 431
Fat: 6g
Carbohydrate: 66g
Fiber: 7g
Protein: 32g
Wednesday
Stouffer’s Family Size Grandma’s Chicken & Vegetable Rice
Serve with:
Michigan Honeycrisp Apple
Calories: 420
Fat: 15g
Carbohydrate: 52g
Fiber: 5g
Protein: 19g
Cans Get You Cooking Thursday
Crustless Quiche
Serves 8
2 True Goodness™ by Meijer™ Organic Extra Large Brown Eggs
½ cup Meijer egg substitute
1 1/3 cup True Goodness™ by Meijer™ Lowfat Milk
2 tsp. cornstarch
1 tsp. dried mustard
½ cup chopped green onions
1 (4 oz.) can sliced mushrooms, drained
½ (14.5 oz.) can diced tomatoes, drained
½ cup diced Dietz deli ham
Salt and black pepper to taste
1 cup Kraft shredded 2% milk cheddar cheese
½ cup Kraft grated Parmesan cheese
1 ½ cups plain croutons
Preheat oven to 375°F.
In a large bowl, whisk eggs together with milk, cornstarch, and mustard.
Stir in green onions, mushrooms, tomatoes, and ham. Season with salt and pepper. Transfer to a 9-inch pie plate or quiche dish.
Top with shredded cheese and croutons. Bake until the center is set 30-35 minutes. Let cool. Serve warm or at room temperature.
Source: Adapted from www.cansgetyoucooking.com
Calories: 212
Fat: 10g
Carbohydrate: 11g
Fiber: 1g
Protein: 19g
Serve with:
Banana
True Goodness™ by Meijer™ Lowfat Milk
Calories: 430
Fat: 12g
Carbohydrate: 53g
Fiber: 4g
Protein: 27g
Friday
Spicy Fish Taco Bowl
Serves 4
1 tbsp. ground cumin
1 tsp. chipotle chile powder
4 tilapia fillets
2 tbsp. olive oil, divided
2 garlic cloves, minced
1 yellow onion, diced
1 red sweet bell pepper, diced
1 cup canned corn, rinsed and drained
1 cup canned black beans, rinsed and drained
Salt and pepper to taste
½ avocado, diced
1 lime
2 cups cooked Uncle Ben’s Ready Whole Grain Brown Rice
In a small bowl, mix cumin and chipotle chile. Sprinkle tilapia with seasoning mixture.
In a large skillet, heat 1 tbsp. olive oil over medium heat. Cook fish for about 3 minutes on each side. Fish is ready when opaque and flakes easily with a fork. Remove fish from skillet and shred with a couple of forks.
In the same skillet, heat 1 tbsp. olive oil over medium heat. Saute garlic for 1 minute. Add onion, bell pepper, and corn. Season with salt and pepper. Cook until onion is translucent about 4 minutes. Add beans and heat through.
To serve, layer rice, corn mixture, fish and avocado. Squeeze lime juice over mixture.
Source: Adapted from www.jocooks.com
Calories: 403
Fat: 14g
Carbohydrate: 45g
Fiber: 9g
Protein: 31g
Serve with:
Hudsonville Naturals Salted Caramel Ice Cream
Calories: 543
Fat: 20g
Carbohydrate: 64g
Fiber: 9g
Protein: 34g
Saturday
Smokehouse Mesquite Seasoned Pork Filet
Serve with:
Roasted Butternut Squash & Brussels Sprouts
Preheat oven to 425°F.
Peel and cube 1 butternut squash. Trim and halve 1 lb. Brussels sprouts. Toss with olive oil, salt, 1 tsp. dried rosemary and 1 tsp. dried sage. Spread on a baking sheet. Roast for 30 to 35 minutes or until tender.
True Goodness™ by Meijer™ Lowfat Milk
Pears
Calories: 448
Fat: 8g
Carbohydrate: 70g
Fiber: 11g
Protein: 32g
Shopping List
Grocery:
Italian-Style Bread Crumbs
Barilla Marinara Sauce
Barilla Whole Grain Spaghetti
Italian Vinaigrette
1(4 oz.) can Sliced Mushrooms
1 (14.5 oz.) can Diced Tomatoes
Canned Corn
Canned Black Beans
Uncle Ben’s Ready Whole Grain Brown Rice
Deli/Bakery:
Italian Bread
Aunt Millie’s Whole Grain Hamburger Bun
Dairy :
True Goodness™ by Meijer™ Lowfat Milk
Kraft Grated Parmesan Cheese
Kraft Shredded 2% Milk Cheddar Cheese
Yoplait Yogurt
True Goodness™ by Meijer™ Organic Extra Large Brown Eggs
Meijer Egg Substitute
Meijer Plain Nonfat Yogurt
Frozen:
Morningstar Farms Spicy Indian Veggie Patties
Bird’s Eye Broccoli Florets
Stouffer’s Family Size Grandma’s Chicken & Vegetable Rice
Hudsonville Naturals Ice Cream
True Goodness™ by Meijer™ Strawberries
Meat / Seafood:
1 lb. Lean Ground Beef 90/10
Yellow Lake Perch
4 Tilapia Filets
Smokehouse Mesquite Seasoned Pork Filet
Produce:
Caramel Apples with Nuts
Florida Tangerines
Affy Tapple Plain Caramel Apple
Russet Potatoes
Bananas
Almonds
Michigan Honeycrisp Apple
Green Onions
Plain Croutons
Yellow Onion
Red Sweet Bell Pepper
Avocado
Lime
Butternut Squash
Brussels Sprouts
Pears
Pantry:
Dried Thyme
Dried Mustard
Dried Rosemary
Dried Sage
Ground Cumin
Chipotle Chile Powder
Garlic Cloves
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 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.
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.
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