Have you ever tried farro? If not, now’s your chance. Monday’s Mediterranean and Great Grain Bowl is a simple recipe made with farro, an ancient grain sometimes referred to as ‘the mother of all wheat’. Farro can be found alongside other grains like brown rice and quinoa. All are high in fiber and farro is also a good source of iron and protein.
Enjoy this week’s menu using products on sale in our weekly ad, and save even more using mPerks personalized rewards and coupons.
Sunday
Asian Chicken Skewers
Serves 4
1/4 cup low-sodium soy sauce
3 tablespoons orange juice
2 tablespoons honey
1 tablespoon vegetable oil
1/2 teaspoon sesame oil
1 teaspoon McCormick® Cilantro Leaves
1/4 teaspoon McCormick® Garlic Powder
1/4 teaspoon McCormick® Ginger, Ground
1 pound boneless skinless chicken breast halves, cut into 3/4-inch strips
Mix soy sauce, orange juice, honey, vegetable oil, sesame oil, cilantro, garlic and ginger in medium bowl. Place chicken strips in large resealable plastic bag or glass dish. Add marinade; toss to coat well.
Refrigerate 15 minutes or longer for extra flavor. Remove chicken from marinade. Discard any remaining marinade. Thread chicken strips onto skewers that have been soaked in water for 30 minutes.
Bake in a 350°F oven or grill over medium-high heat 4 minutes per side or until chicken is cooked through to an internal temperature of 165°
Source: McCormick®
Calories: 150
Fat: 3g
Carbohydrate: 4g
Fiber: 0g
Protein: 27g
Serve with:
Uncle Ben’s® Ready Rice® Whole Grain Brown
Meijer Frozen Sugar Snap Peas
Clementines
Calories: 440
Fat: 6g
Carbohydrate: 65g
Fiber: 6g
Protein: 34g
Monday
Mediterranean & Great Grain Bowl
4 servings
12 ounces Swiss chard (about 1 bunch)
2 cups vegetable broth
1 cup water
1 cup farro, rinsed and drained (rice or quinoa can be substituted)
1/2 package (6 oz.) MorningStar Farms® Grillers® Crumbles™
3 tablespoons water
2 tablespoons olive oil
1 medium onion, halved and sliced
1/3 cup slivered, pitted kalamata olives
1/3 cup raisins
1 1/2 teaspoons minced garlic
1/2 teaspoon crushed red pepper
1/2 cup halved grape tomatoes
2 teaspoons balsamic vinegar
Remove stems from Swiss chard. Cut stems into 1-inch pieces. Stack chard leaves and cut into 1-inch-wide strips. Set stems and leaves aside separately.
In medium saucepan combine broth, 1 cup water and farro. Bring to boiling. Reduce heat. Simmer, covered, for 15 to 30 minutes or until farro is tender. Drain. Keep warm.
Meanwhile, in large nonstick Dutch oven. Combine Morningstar Farms® Grillers Crumbles and 3 tablespoons water. Cook, covered, over medium-high heat for 4 minutes. Reduce heat to medium. Cook, covered, about 4 minutes more or until hot, stirring occasionally. Remove from pan. Carefully wipe pan out with paper towels.
In same Dutch oven heat oil over medium heat. Add onion, olives, raisins and garlic. Cook over medium heat, stirring frequently, about 7 minutes or until onion is tender. Stir in chard stems and red pepper. Cook for 2 minutes more. Add crumbles, chard leaves and tomatoes. Gently toss for 2 to 3 minutes or until chard leaves are wilted.
To serve, spoon farro into 4 serving bowls. Top with chard mixture. Lightly sprinkle with vinegar.
Calories: 330
Fat: 11g
Carbohydrate: 46g
Fiber: 8g
Protein: 14g
Source: Morningstar Farms®
Serve with:
Meijer Greek Non-fat Yogurt
Calories: 460
Fat: 11g
Carbohydrate: 63g
Fiber: 9g
Protein: 29g
Tuesday
Turkey Cobb Salad
Top chopped Organic Romaine Hearts with Oscar Mayer® Sliced Deli Turkey, True Goodness™ by Meijer Organic Feta Cheese (or Bleu Cheese), halved grape tomatoes, chopped avocado, and Kraft® Light Red Wine Vinaigrette.
Serve with:
Stacy’s® Simply Naked Pita Chips
Sabra Hummus
Slice Pears
Calories: 575
Fat: 26g
Carbohydrate: 54g
Fiber: 8g
Protein: 31g
Wednesday
Meijer Seasoned Pork Loin Filet, Garlic & Olive Oil Style
Serve with:
Steamed Broccoli
French Artisan Multigrain Baguette
Cantaloupe Chunks
Meijer Fat Free Milk
Calories: 460
Fat: 6g
Carbohydrate: 68g
Fiber: 5g
Protein: 34g
Thursday
Grilled Spinach and Cheese Sandwich
Heat olive oil in a large skillet over medium heat.
Place 2 slices Kraft® Naturals Sliced Provolone Cheese on 1 slice of Brownberry® Whole Grain 100% Whole Wheat Bread, add a handful of Organic Spinach, and top with additional slice of bread.
Cook sandwiches about 2-4 minutes per side.
Serve with:
Campbell’s® Tomato Condensed Soup
Yoplait® Greek100 Yogurt
Calories: 530
Fat: 12g
Carbohydrate: 72g
Fiber: 7g
Protein: 36g
Friday
Salmon Burgers
8 servings
2 pounds salmon fillet, skin removed
2 egg whites
1 tablespoon Dijon mustard
½ cup bread crumbs
2 tablespoons chopped fresh dill
kosher salt
2 tablespoons olive oil (if cooking on a stovetop)
Nonfat plain yogurt, thinly sliced onion, sliced tomatoes, and pickles (optional), for serving
Finely chop the salmon. Place half in a large resealable plastic bag and use a flat-surfaced meat pounder or a rolling pin to mash it.
Place all the salmon in a large bowl. Combine with egg whites, mustard, bread crumbs, dill, and ½ teaspoon salt. Form eight patties.
Place the patties on grill. Cook 4 to 5 minutes per side. (On a stovetop, heat the oil in a grill pan over medium heat and cook patties 5 minutes per side.)
Serve with the toppings of your choice.
Calories: 235
Fat: 9g
Carbohydrate: 5g
Fiber: 0g
Protein: 31g
Source: Real Simple
Serve with:
Aunt Millie’s® Whole Grain Hamburger Buns
Ore-Ida® Sweet Potato Fries
Organic Spinach Salad topped with 2 tablespoons slivered almonds with Kraft® Light Italian Dressing
Calories: 550
Fat: 24g
Carbohydrate: 68g
Fiber: 9g
Protein: 42g
Saturday
Birds Eye® Voila!® Pork Sausage & Peppers
Serve with:
Meijer Frozen Petite Whole Green Beans
Meijer Fat Free Milk
Sliced Washington Apples
Calories: 470
Fat: 15g
Carbohydrate: 62g
Fiber: 6g
Protein: 20g
Shopping List
Grocery:
Uncle Ben’s® Ready Rice® Whole Grain Brown
Swanson® Vegetable Broth
Farro
Raisins
Kalamata Olives
Kraft® Light Red Wine Vinaigrette
Campbell’s® Tomato Condensed Soup
Dijon Mustard
Bread Crumbs
Kraft® Light Italian Dressing
Dairy :
Meijer Fat Free Milk
Orange Juice
Meijer Greek Non-fat Yogurt
Kraft® Naturals Sliced Provolone Cheese
Yoplait® Greek100 Yogurt
Eggs
Deli / Bakery:
Oscar Mayer® Sliced Deli Turkey
True Goodness™ by Meijer Organic Feta Cheese
Stacy’s® Simply Naked Pita Chips
Sabra® Hummus
French Artisan Multigrain Baguette
Brownberry® Whole Grain 100% Whole Wheat Bread
Aunt Millie’s® Whole Grain Hamburger Buns
Frozen:
Meijer Frozen Sugar Snap Peas
MorningStar Farms® Grillers® Crumbles™
Meijer Frozen Salmon
Ore-Ida® Sweet Potato Fries
Birds Eye® Voila!® Pork Sausage & Peppers
Meijer Frozen Petite Whole Green Beans
Meat / Seafood:
Boneless, skinless Chicken Breasts
Meijer Seasoned Pork Loin Filet, Garlic & Olive Oil Style
Produce:
Clementines
Swiss Chard
Onion
Garlic
Grape Tomatoes
Organic Romaine Hearts
Avocado
Pears
Broccoli
Cantaloupe
Organic Spinach
Dill
Slivered Almonds
Washington Apples
Pantry:
Low-sodium soy sauce
Honey
Vegetable Oil
Sesame Oil
McCormick® Cilantro Leaves
McCormick® Garlic Powder
McCormick® Ginger, Ground
Olive Oil
Crushed Red Pepper
Balsamic Vinaigrette
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 – 3/6/16 appeared first on A Healthier You.