As your family begins to get back outside, and get busier and busier with spring activities, cooking healthy meals can fall by the wayside. However, you can keep your family healthy using this week’s menu. This week’s menu features a variety of simple recipes with minimal prep, including our rotisserie chicken and Caribbean tuna salad.
Enjoy this week’s menu using products on sale in our weekly ad, and save even more using mPerks personalized rewards and coupons.
Sunday
Mushroom Steak Fajitas
Serves 4
Prep Time: 25 minutes
Cook Time: 20 minutes
Total Time: 45 minutes
Nutrition Information:
Calories: 430
Fat: 16 g
Carbohydrate: 61 g
Fiber: 8.5 g
Protein: 27 g
With Mango:
Calories: 490
Fat: 16 g
Carbohydrate: 61 g
Fiber: 8.5 g
Protein: 27.5 g
Ingredients:
12 ounces Certified Angus Beef top sirloin, cut into 3/4-inch strips
1 tablespoon McCormick chipotle chile seasoning, divided
3 cups sliced mini bella mushrooms
1 medium green bell pepper, sliced into strips
1 medium red bell pepper, sliced into strips
1 medium yellow or white onion, sliced into strips
1 tablespoon olive oil
8 whole wheat tortillas, 6-inch
1 medium tomato, diced
Optional Toppings:
Dole® shredded lettuce
True Goodness™ by Meijer™ Salsa
Non-fat Sour Cream
Sliced Avocado
Instructions:
Place beef strips in a medium bowl with ½ tablespoon of seasoning; toss to coat.
Place mushrooms, peppers, and onion and remaining seasoning in a large bowl; toss to coat
Heat oil in large, nonstick skillet. Add beef strips; cook about three to four minutes. Remove from skillet.
Place coated vegetables in skillet and sauté until vegetables are slightly tender, about five to eight minutes.
Add beef back to skillet and sauté mixture one to two more minutes.
Assemble fajitas by dividing beef-vegetable mixture evenly on each tortilla, add additional toppings as desired and roll up
Serve with:
Mango slices sprinkled with Tajin chile seasoning (in ethnic aisle)
Source: Adapted from Fruits and Veggies More Matters
Monday
Gourmet Grilled Cheese
Serves 4
Prep Time: 5 minutes
Cook Time: 5 minutes
Total Time: 10 minutes
Nutrition Information:
Calories: 528
Fat: 18 g
Carbohydrate: 65 g
Fiber: 15 g
Protein: 27 g
Instructions:
Heat a large skillet pan and add a tablespoon of country crock spread.
Brown one slice of Aunt Millie’s Best Grains Whole Wheat Bread then add Sargento reduced fat 4 Mexican shredded cheese and sliced greenhouse tomatoes on top.
Add top slice of bread and flip whole sandwich over until browned as desired.
Serve with:
Sabra Hummus and Baby Cut Carrots
Raspberries
Tuesday
Rotisserie Chicken
Serves 4
Prep Time: 5 minutes
Cook Time: 5 minutes
Total Time: 10 minutes
Nutrition Information:
Calories: 583
Fat: 19 g
Carbohydrate: 70 g
Fiber: 16 g
Protein: 35 g
Serve with:
Rice a Roni
Green Giant Vegetables
Meijer Canned Fruit Cocktail in 100% Juice
Wednesday
Pork Tenderloin
Serves 4
Prep Time: 5 minutes
Cook Time: 25 minutes
Total Time: 30 minutes
Nutrition Information:
Calories: 520
Fat: 24 g
Carbohydrate: 49 g
Fiber: 3 g
Protein: 29 g
Serve with:
Idahoan Potatoes
Dole® BBQ Ranch Chopped Salad
Del Monte Fruit Cup in Light Syrup
Purple Cow Vanilla Ice Cream
Cans Get You Cooking Thursday
Caribbean Tuna Salad
Serves 8
Prep Time: 10 minutes
Cook Time: N/A
Total Time: 10 minutes
Nutrition Information:
Calories: 230
Fat: 17 g
Carbohydrate: 16 g
Fiber: 8 g
Protein: 8 g
With Sides:
Calories: 520
Fat: 22 g
Carbohydrate: 71 g
Fiber: 11 g
Protein: 16 g
Ingredients List:
21⁄2 tablespoons Hellman’s Carefully Crafted free from Sandwich spread
2 teaspoons chopped chipotle pepper in adobo sauce
2 (5 oz.) cans Meijer chunk white tuna in water, drained
1 mango (1⁄2 diced for salad and 1⁄2 sliced for garnish)
4 avocados, halved
Lime to taste
Chopped cilantro
Leaf lettuce, if desired
Instructions:
In a medium bowl mix sandwich spread and chipotle pepper well. Add tuna and diced mango and mix well.
Cut avocados in half and remove seed. Hollow out slightly if needed.
Place tuna salad in avocado half and sprinkle with lime juice and cilantro. Place on lettuce-lined plate with mango slices as a garnish.
Serve With:
Amy’s Organic Light in Sodium Lentil Vegetable Soup
Yoplait Original Yogurt
Source: Adapted from Starkist
Fish Friday
Ginger Honey Glazed Salmon
Serves 4
Prep Time: 5 minutes
Cook Time: 14 minutes
Total Time: 19 minutes
Nutrition Information:
Calories: 186
Fat: 6 g
Carbohydrate: 8 g
Fiber: 0 g
Protein: 25 g
With Sides:
Calories: 462
Fat: 12 g
Carbohydrate: 62 g
Fiber: 13 g
Protein: 34 g
Ingredients List:
1/4 cup orange juice
1/4 cup Meijer reduced sodium gluten free soy sauce
2 tablespoons honey
1 tablespoon McCormick® Ginger, Ground
1 teaspoon McCormick® Garlic Powder
1 green onion, chopped
1 pound salmon fillets
Instructions:
Mix orange juice, soy sauce, honey, ginger, garlic powder and green onion in small bowl. Reserve two tablespoons of the marinade. Place salmon in large resealable plastic bag or glass dish. Add remaining marinade; turn to coat well.
Refrigerate 30 minutes. Remove salmon from marinade. Discard any remaining marinade.
Grill over medium-high heat six to seven minutes per side or until fish turns opaque and flakes easily with a fork, basting occasionally with reserved marinade.
Serve with:
Meijer Instant Brown Rice
Blackberries
Grilled Asparagus
Instructions for Asparagus:
Toss asparagus in olive oil, salt and pepper then grill for about 5 minutes on each side.
Source: Adapted from McCormick
Saturday
Taco Turkey Salad
Serves 5
Prep time: 15 minutes
Cook Time: 30 minutes
Total Time: 45 minutes
Nutrition Information:
Calories: 345
Fat: 16 g
Carbohydrate: 20 g
Fiber: 7 g
Protein: 33 g
With Sides:
Calories: 477
Fat: 16 g
Carbohydrate: 50 g
Fiber: 11 g
Protein: 36 g
Ingredients List:
1 (16-ounce) package 93% Lean Ground Turkey
½ cup True Goodness™ by Meijer™ Salsa
2 tablespoons red wine vinegar
1 tablespoon chili powder
1 (15-ounce) can Bush’s kidney beans or garbanzo beans, rinsed and drained
4 cups Dole® shredded lettuce, divided
2 greenhouse tomatoes, chopped
½ cup chopped bell pepper
6 tablespoons Sargento reduced fat Cheddar Jack shredded cheese
Meijer Light sour cream, if desired
1 Avocado, sliced, if desired
Instructions:
Cook turkey as specified on the package. Always cook to well-done, 165°F as measured by a meat thermometer.
Stir in salsa, vinegar, chili powder and beans; cook until hot.
On six plates, layer lettuce, turkey mixture, tomatoes, bell pepper and cheese. Top with sour cream and avocado, if desired.
Serve with:
Raspberries
Artisan Bread
Source: Adapted from Jennie-O
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 cup vegetable or fruit; 1 piece of fresh fruit; 1 cup salad; 2 tablespoons salad dressing; one roll or slice of bread; 1/2 cup rice or potatoes; 1 cup milk or soup; 3-4 ounces 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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