Making dinner during the week of Halloween doesn’t have to be scary with these easy recipes! Fall is the perfect time of year for apples, root vegetables, and squash. This week, we celebrate the season with a tasty pumpkin pasta and an acorn squash stuffed with quinoa, a grain high in heart-healthy omega-3’s fatty acids, phytonutrients, and fiber.
Enjoy this week’s menu using products on sale in our weekly ad, and save even more using mPerks personalized rewards and coupons.
Sunday
Pumpkin Alfredo Pasta
1 package (16 ounces) Mueller’s® 100% Whole Grain Spaghetti
3 cups Meijer Fat Free Milk
1 cup canned Meijer 100% Pure Pumpkin
1/2 cup grated Parmesan cheese
2 tablespoons flour
1 teaspoon McCormick® Pumpkin Pie Spice
1/2 teaspoon McCormick® Chipotle Chili Pepper
1/2 teaspoon salt
8 slices turkey bacon, chopped
1 small onion, chopped
Meanwhile, mix milk, pumpkin, Parmesan cheese, flour, pumpkin pie spice, chipotle chili pepper and salt in medium bowl until well blended. Set aside. Cook bacon in large skillet on medium-high heat until slightly crisp. Remove bacon. Drain on paper towels. Set aside.
Remove all but 2 tablespoons bacon drippings from skillet. Add onion; cook and stir 3 minutes or softened. Stir in pumpkin mixture. Reduce heat to low; simmer 10 minutes or until thickened, stirring occasionally.
Place pasta in serving bowl. Add pumpkin sauce; toss to coat well. Top with crisp turkey bacon.
Calories: 345
Total Fat: 6g
Carbohydrate: 52
Fiber: 6g
Protein: 21g
Source: McCormick®
Serve with:
Steamed Asparagus
Tangerines
Calories: 435
Total Fat: 6g
Carbohydrate: 71g
Fiber: 8g
Protein: 23g
Monday
Morningstar Farms® Mediterranean Veggie Burger
Serve with:
Brownberry® 100% Whole Wheat Sandwich Thins
Sliced Avocado
Sliced Beefsteak Tomatoes
Campbell’s® Homestyle Butternut Squash Bisque
Calories: 430
Fat: 15g
Carbohydrate: 45g
Fiber: 6g
Tuesday
Spicy Chicken Fajitas
Serves 4
1 tablespoon chili powder
1 teaspoon cumin
1 teaspoon paprika
1/4 teaspoon cayenne pepper
1/4 teaspoon garlic powder
1 teaspoon salt
1 teaspoon ground black pepper
2 tablespoons olive oil, divided
1 pound chicken breast, cut into strips
16oz bag Meijer Fajita Blend frozen vegetable medley
Mix all fajita seasonings together in small bowl, set aside.
Heat 1 tablespoon olive oil in a pan over medium heat. Add chicken and sprinkle with ½ the fajita seasoning. Cook 6-8 minutes until brown.
In another pan, heat remaining olive oil over medium heat. Add vegetables and remaining fajita seasoning. Cook for about 8-10 minutes.
Source: Greatist
Serve with:
Meijer 8-inch whole grain flour tortillas
Sargento® Reduced Fat Mexican Cheese Blend
True Goodness™ by Meijer Corn and Black Bean Salsa
Calories: 570
Fat: 18g
Carbohydrate: 50g
Fiber: 8g
Protein: 48g
Wednesday
Baked Salmon
Preheat oven to 425° Pat salmon dry with paper towel.
Drizzle with 2 tablespoons olive oil, 2 tablespoons lemon juice, and pepper over salmon. Bake for 20-25 minutes.
Serve with:
Meijer Frozen Steamable California Blend
Sweet Potato (Pierce with fork, microwave on high for 10 minutes, top with butter, cinnamon and nutmeg)
Meijer Fat Free Milk
Calories: 511
Fat: 18g
Carbohydrate: 53g
Fiber: 6g
Protein: 32g
Thursday
Stuffed Acorn Squash
4 servings
2 acorn squash
2 cups quinoa, cooked according to package directions
½ medium sweet onion, diced
2 gloves garlic, minced
1pound 96/4 lean ground beef
1 teaspoon salt
½ teaspoon black pepper
1 cup Sargento® Shredded Reduced Fat 4 Cheese Italian blend
Preheat the oven to 375°F. Cut squash in half horizontally and remove seeds. Place cut side down in a baking pan with 1 inch water. Bake 30 minutes, or until squash is tender.
Brown the ground beef in a large skillet over medium heat. Add garlic, onion, salt, pepper. Cook 2 minutes then stir in quinoa.
Transfer squash halves to a dry baking dish, cut side up. Fill each squash with filling, bake 20 minutes. Top with shredded cheese, return to oven for 5 minutes or until cheese is melted.
Calories: 470
Fat: 12g
Carbohydrate: 51g
Fiber: 7g
Protein: 40g
Source: Adapted from Fitness Magazine
Serve with:
Sliced Gala Apples with cinnamon
Calories: 530
Fat: 12g
Carbohydrate: 66g
Fiber: 9g
Protein: 40g
Friday
Roasted Cod with Crisp Potatoes
4 servings
2 pounds Klondike Yellow Flesh Potatoes, quartered
2 tablespoons plus 2 teaspoons olive oil, divided
1 teaspoon McCormick Sea Salt
½ teaspoon black pepper
4 cod fillets, skin removed (4 ounces each)
zest of half a lemon, cut into thin strips (optional)
1 tablespoon chopped fresh chives (optional)
Heat oven to 450° F. Place the potatoes in a roasting pan or on a baking sheet. Drizzle with 2 tablespoons of the oil and toss to coat. Sprinkle with 1/2 teaspoon of the salt and 1/4 teaspoon of the pepper. Roast for 20 minutes. Stir and roast for 10 minutes more.
Move the potatoes to the sides of the pan. Pat the cod fillets dry with paper towels. Place the fillets in the center of the pan. Drizzle with the remaining oil and sprinkle with the remaining salt and pepper.
Redistribute the potatoes around the fillets. Roast until the fillets are the same color throughout and flake easily, about 10 minutes. Top with the lemon zest and chives (if using).
Source: Real Simple
Serve with:
Meijer Frozen Cut Broccoli
Meijer Fat Free Milk
Seedless Grapes
Calories: 525
Fat: 11g
Carbohydrate: 65g
Fiber: 6g
Protein: 40g
Saturday
DiGiorno® Thin & Crispy Garden Vegetable Pizza
Serve with:
Organic Spinach Salad topped with sliced mushrooms, chopped pecans, Athenos® Feta Cheese and Meijer Light Italian Vinaigrette
Red Grapefruit Sections
Calories: 485
Fat: 25g
Carbohydrate: 49g
Fiber: 6g
Protein: 16g
Shopping List
Grocery:
Meijer canned 100% pure pumpkin
Mueller’s® 100% Whole Grain Spaghetti
True Goodness™ by Meijer Corn and Black Bean Salsa
Meijer Light Balsamic Vinaigrette
Quinoa
Meijer Light Italian Vinaigrette
Campbell’s® Homestyle Butternut Squash Bisque
Deli/Bakery:
Brownberry® 100% Whole Wheat Sandwich Thins
Meijer 8-inch Whole Grain Flour Tortillas
Athenos® Feta Cheese
Dairy:
Sargento® Shredded Reduced Fat 4 Cheese Italian blend
Meijer Fat Free Milk
Butter
Plain non-fat Greek yogurt
Shredded Parmesan Cheese
Sargento® Reduced Fat Mexican Cheese Blend
Frozen:
Morningstar Farms® Mediterranean Veggie Burger
Meijer Fajita Blend Frozen Vegetable Medley
Meijer Frozen Steamable California blend
Meijer Frozen Cut Broccoli
DiGiorno® Thin & Crispy Garden Vegetable Pizza
Meat / Seafood:
96/4 lean ground beef
Chicken Breast
Salmon Fillets
Cod Fillets
Oscar Mayer® Turkey Bacon
Produce:
Acorn Squash
Sweet Onion
Garlic cloves
Gala Apples
Lemon
Sweet potatoes
Pecans
Avocados
Klondike Yellow Flesh Potatoes
Asparagus
Seedless Grapes
Tangerines
Organic Spinach
Texas Sweet Scarlett® Red Grapefruit
Beefsteak Tomatoes
Chives
Pantry:
Salt
Pepper
McCormick® Sea Salt
Flour
Ground Cinnamon
Nutmeg
Garlic Powder
Chili Powder
Cumin
Paprika
Cayenne Pepper
Ground Ginger
McCormick® Pumpkin Pie Spice
McCormick® Chipotle Chili Pepper
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.
The post Weekly Menu & Meal Plan – 10/25/15 appeared first on A Healthier You.