Lent season is here, which naturally means eating more seafood. Eating seafood at least twice a week has been shown to reduce the risk of heart disease, so if you’re in need of some seafood meal ideas, try our Mediterranean Salmon Sandwich or Shrimp and Pasta in Lemon Cream Sauce.
Enjoy this week’s menu using products on sale in our weekly ad, and save even more using mPerks personalized rewards and coupons.
Sunday Game Day Party!
Teriyaki Pork Lettuce Wraps
Serves 4
1 lb. Meijer Teriyaki Seasoned Pork Tenderloin, cut into ¼-inch thick strips
4 large Iceberg lettuce leaves or Boston lettuce leaves
Shredded carrots
1 (8 oz.) can water chestnuts, drained
1 (14 oz.) can bean sprouts, rinsed and drained
La Choy chow mein noodles
Heat oil in large skillet over medium-high heat. Sauté pork for 3 to 4 minutes or until slightly pink in center and browned on both sides.
Fill lettuce leaves with equal amounts of carrot, water chestnuts, bean sprouts, pork, and noodles. Roll up tightly in lettuce leaves.
Source: Adapted from Pork Be Inspired
Calories: 259
Fat: 8g
Carbohydrate: 23g
Fiber: 3g
Protein: 25g
Serve with:
New Orleans Style Chicken Wings
Place 2 lbs. chicken wings in large resealable plastic bag. Add ½ cup Lawry’s Cajun marinade with Zatarain’s seasoning; toss to coat. Refrigerate 30 minutes or longer for extra flavor.
Remove wings from marinade. Discard any remaining marinade.
Grill chicken wings over medium heat 20 to 25 minutes or until cooked through and internal temperature reads 165°F, turning occasionally. Brush with additional marinade, if desired.
Chocolate dipped Football Apple Slices (Coat apple slices with Meijer Candiquick melting chocolate. Place apple slices on parchment paper and let dry for about 15 minutes. Use white cake decorating frosting to pipe on the football laces.
Calories: 604
Fat: 25g
Carbohydrate: 46g
Fiber: 5g
Protein: 39g
Monday
Dole Chopped Chipotle Cheddar Salad Kit topped with Slices of True Goodness™ by Meijer™ Hard-Boiled Egg
Serve with:
Meijer Ace Artisan Bread
Silk® Almond Milk
Clementines
Calories: 437
Fat: 17g
Carbohydrate: 57g
Fiber: 7g
Protein: 16g
Tuesday
Jennie-O Turkey Burger
(Served on Meijer Wheat Hamburger Bun)
Serve with:
Dole® Salad Blend with True Goodness™ by Meijer™ Almonds & Sliced Strawberries
Calories: 567
Fat: 22g
Carbohydrate: 53g
Fiber: 8g
Protein: 22g
Wednesday
Meijer Gourmet Asparagus & Cheese Stuffed Chicken Breast
Serve with:
Birds Eye® Vegetables
Meijer Instant Brown Rice
Blueberries
True Goodness™ by Meijer™ Low-fat Milk
Calories: 570
Fat: 23g
Carbohydrate: 61g
Fiber: 9g
Protein: 31g
Cans Get You Cooking Thursday
Mediterranean Salmon Sandwich
Place spinach leaves on one slice of True Goodness® by Meijer® Multigrain Bread and layer with roasted red pepper strips, tomato slice, red onion slice, canned sliced black olives, canned artichoke hearts. Top with Starkist® Lemon Dill Salmon Creations)
Serve with:
Campbell’s® Healthy Request Tuscan-Style Lentil Soup
Calories: 430
Fat: 4g
Carbohydrate: 67g
Fiber: 12g
Protein: 32g
Friday
Shrimp and Pasta in Lemon Cream Sauce
Serves 4
1 (9oz.) pkg. Meijer frozen three cheese ravioli, cooked
12 oz. Meijer cooked shrimp
1 (10 oz.) jar light Alfredo sauce
1 tbsp. lemon juice
1 tsp. grated lemon peel
Chopped fresh parsley
Combine shrimp, sauce, lemon juice and lemon peel in small saucepan. Heat over medium-low heat, stirring occasionally, until heat through (do not boil).
Serve over pasta. Sprinkle with parsley.
Source: Adapted from Buitoni
Calories: 431
Fat: 14g
Carbohydrate: 46g
Fiber: 2g
Protein: 29g
Serve with:
Steamed Broccoli Florets
Strawberries
Calories: 519
Fat: 14g
Carbohydrate: 66g
Fiber: 8g
Protein: 31g
Saturday
Herb Chicken Skillet with Spinach and Tomatoes
Serves 6
2 tbsp. oil
1 ½ lbs. True Goodness™ by Meijer™ chicken tenders
1 medium onion, chopped
1 (14.5 oz.) can diced tomatoes, undrained
¼ cup water
1 tsp. McCormick® Basil Leaves
½ tsp. McCormick® Ground Black Pepper
½ tsp. McCormick® Garlic Powder
½ tsp. McCormick® Oregano Leaves
½ tsp. salt
1 (6 oz.) package baby spinach leaves
Heat oil in large skillet on medium-high heat. Add chicken; cook and stir 10 minutes or until browned. Add onion; cook and stir 5 minutes or until softened.
Stir in tomatoes, water and seasonings. Bring to boil, stirring occasionally. Reduce heat to low; cover and simmer 3 minutes or until heated through.
Stir in spinach; cook 2 minutes or until spinach begins to wilt.
Source: Adapted from McCormick
Calories: 220
Fat: 8g
Carbohydrate: 9g
Fiber: 3g
Protein: 28g
Serve with:
Barilla® Protein Plus Angel Hair Pasta
Red Seedless Grapes
Edy’s® Slow Churned Yogurt Blend Ice Cream
Calories: 480
Fat: 13g
Carbohydrate: 62g
Fiber:6 g
Protein: 36g
Shopping List
Grocery:
1 (8oz.) can Water Chestnuts (in ethnic aisle)
1 (14 oz.) can Bean Sprouts (in ethnic aisle)
La Choy Chow Mein Noodles (in ethnic aisle)
McCormick® Grill Mates® Mojito Lime Marinade Mix
Lawry’s Cajun Marinade with Zatarain’s Seasoning
Meijer Candiquick Melting Chocolate
White Cake Frosting
Meijer Instant Brown Rice
Roasted Red Pepper
Meijer Canned Sliced Black Olives
Canned Artichoke Hearts
StarKist Lemon Dill Salmon Creations Pouch
Campbell’s Healthy Request Tuscan-Style Lentil Soup
1 (10 oz.) jar Light Alfredo Sauce
1 (14.5 oz.) can Diced Tomatoes
Barilla Protein Plus Angel Hair Pasta
Dairy :
True Goodness™ by Meijer™ Eggs
Silk® Almondmilk
True Goodness™ by Meijer™ Low-fat Milk
Kraft Reduced Fat Shredded Cheddar Cheese
Deli / Bakery:
Meijer Ace Artisan Bread
Meijer Wheat Hamburger Buns
True Goodness™ by Meijer™ Multigrain Bread
Frozen:
Birds Eye® Vegetables
Meijer Cheese Ravioli
1 lb. Meijer Cooked Shrimp
Edy’s Slow Churned Yogurt Blend Ice Cream
Meat / Seafood:
1 lb. Meijer Teriyaki Seasoned Pork Tenderloin
2 lbs. Chicken Wings
Jennie-O Turkey Burgers
Meijer Gourmet Asparagus & Cheese Stuffed Chicken Breast
1 ½ lbs. True Goodness™ by Meijer™ Chicken Tenders
Produce:
Iceberg Lettuce or Boston Lettuce
Shredded Carrots
Apples
Dole® Chopped Chipotle Cheddar Salad Kit
Clementines
Dole® Salad Blend
True Goodness by Meijer Almonds
Strawberries
Blueberries
Spinach Leaves
Red Onion
Tomatoes on the Vine
Lemons
Parsley
Broccoli Florets
Onion
Red Seedless Grapes
Pantry:
McCormick® Basil Leaves
McCormick® Garlic Powder
McCormick® Oregano Leaves
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 – 2/7/16 appeared first on A Healthier You.