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Mexican Pickled Tomatillos Serves 48 (1/4 cup each). Makes 6 pint jars.

all you need 6 pint-size (2-cup) canning jars or similar-size tempered-glass or heatproof-plastic containers with lids 2-1/2 pounds tomatillos, husks removed, rinsed, cut into quarters or eighths (about 10 cups) 6 whole habanero peppers

3 to 6 whole Melissa’s Fresh Peeled Garlic, sliced 1 tablespoon cumin seed 3 cups distilled Hy-Vee white vinegar or cider vinegar 3 cups water 2 tablespoons plus 2 teaspoons sea salt 2 tablespoons sugar

all you do 1. Divide tomatillos among 6 pint-size (2-cup) canning jars or similar-size tempered-glass or heatproof-plastic containers with lids. Divide the habaneros, garlic slices and cumin seed evenly among the jars. 2. Combine vinegar, 3 cups water, salt and sugar in a large saucepan. Bring to a boil and stir until the salt and sugar dissolve. Boil for 2 minutes. Remove from the heat. 3. Carefully fill jars (or containers) with brine to within 1/2 inch of the rim, covering the tomatillos completely. (Discard any leftover brine.) 4. Place the lids on the jars (or containers). Refrigerate for at least 24 hours before serving. Store in the refrigerator for up to 1 month. To make ahead: Cover and refrigerate for up to 1 month. Nutrition facts per serving: 7 calories, 0g fat, 0g saturated fat, 0g monounsaturated fat, 0g cholesterol, 82mg sodium, 58mg potassium,1g carbohydrate, 0g fiber, 0g added sugars, 0g protein. Carbohydrate Servings: 0 Exchanges: Free food Source: adapted from Eating Well, Inc.

nutrition tip of the week Did you know an egg a day for most healthy people is OK and does not significantly change cholesterol or triglyceride levels? According to new data, the average large egg has less cholesterol than previously thought and is now considered a good source of vitamin D. Talk to your Hy-Vee dietitian for more information.

Note: A modified version of the Weekly Menu is

available on our website at www.hy-vee.com, which has lower sodium, fat, sugar and calories.

shopping list

menu suggestions

Meat, poultry & seafood

Frozen

1 lb tilapia (about 4 fillets) 6 ounces thinly sliced prosciutto 2 pounds boneless, skinless chicken breasts 1 (1 lb) lean pork tenderloin 2 pounds lean ground beef

1 package Hy-Vee frozen mixed vegetables

05.11.2011

Pantry 1 bottle lemon juice 1 bottle Grand Selections balsamic vinegar 1 container Hy-Vee honey 1 container ground sage 6 pint-size (2-cup) canning jars or similar-size tempered-glass or heatproof-plastic containers with lids 1 container cumin seed 1 container distilled Hy-Vee white vinegar 1 container sea salt 1 French baguette 4 Hy-Vee hamburger buns 1 box Hy-Vee instant brown rice 1 box Hy-Vee spaghetti 1 jar Hy-Vee pasta sauce with meat 1 can Hy-Vee no-salt-added peas 4 Hy-Vee soft tortilla shells

This menu is written with the assumption that you have the following ingredients and items on hand: Salt, pepper, sugar, flour, favorite low-calorie salad dressing for salads, margarine and vegetable oil.

Produce 1 container strawberries 1 medium cucumber 1 package green onions 1 package cilantro 1 lb fresh asparagus 2 lemons 1 package oregano 2 clementines 1 small onion 2-1/2 pounds tomatillos 6 whole habanero peppers 3 to 6 whole Melissa’s fresh peeled garlic 4 medium potatoes 4 ears sweet corn 1 container blackberries 1 medium cantaloupe 4 medium apples 1 package green beans 4 medium mangos

Interested in learning more about nutrition or culinary tips? Contact the Hy-Vee Registered Dietitians at 1-866-865-4878 or online at www.hy-vee.com. This information is not intended as medical advice. Please consult a medical professional for individual advice. Information may not be reproduced without permission from Hy-Vee. Inc.

This brochure corresponds with Hy-Vee’s corporate ad, effective on regular beginning & ending dates for distribution to stores during the week of May 4th, 2011


Prosciutto-Wrapped Roasted Asparagus Serves 10 all you need ¼ cup Grand Selections balsamic vinegar 1 teaspoon Hy-Vee honey 1 lb fresh asparagus, trimmed 1 tablespoon Grand Selections extra-virgin olive oil

1/8 teaspoon Hy-Vee salt 1/8 teaspoon freshly ground HyVee black pepper 6 ounces thinly sliced prosciutto Crumbled shallot and chive cheese, goat cheese or blue cheese, optional

menu suggestions Day 1

with cheese, if desired. Nutrition Facts per serving: 60 calories, 3 g fat, 1 g saturated fat, 0 g trans fat, 15 mg cholesterol, 490 mg sodium, 3 g carbohydrates, 0 g fiber, 2 g sugar, 5 g protein. Daily Values: 4% vitamin A, 2% vitamin C, 0% calcium, 4% iron.

Grilled Lemon-Oregano Chicken Serves 4 all you need 1/3 cup freshly squeezed lemon juice (from about 2 lemons) 2 tbsp finely chopped fresh oregano

2 tbsp Grand Selections olive oil 2 tbsp Hy-Vee honey 1 tbsp grated lemon zest 1 pound boneless, skinless chicken breasts

all you do 1. Combine lemon juice, oregano, olive oil, honey and lemon zest in a large resealable plastic bag. Add chicken and marinate for 20 to 30 minutes, turning bag occasionally. 2. Remove chicken from marinade; discard marinade. 3. Grill over medium heat about 12 to 14 minutes, turning once, or until temperature reaches 170 degrees. Nutrition Facts: 230 calories, 8g fat, 1.5g saturated fat, 0g trans fat, 65mg cholesterol, 75mg sodium, 11g carbohydrates, 0g fiber, 9g sugar, 26g protein. Daily Values: 2% vitamin A, 20% vitamin C, 2% calcium, 4% iron.

Day 3

Day 4

Day 5

Day 6

Day 7

Hamburger with Bun

Grilled LemonOregano Chicken

Pasta with Meat Sauce

Beef Taco

Clementine-Sage Pork Tenderloin

entree

side one

Frozen Mixed Vegetables

Prosciutto-Wrapped Asparagus

1 Ear Sweet Corn

Hy-Vee Instant Brown Rice - 1 cup

Hy-Vee No-SaltAdded Peas - 1 cup

Mexican Pickled Tomatillos

Fresh Green Beans - 1 cup

French Baguette

Baked Potato

Strawberries - 1 cup

Blackberries - 1 cup

Cantaloupe - 1 cup

Apple

Mango

410 calories 6g fat 1.5g saturated fat 375mg sodium 58g carbohydrates 3g fiber 29g protein

350 calories 6g fat 1.5g saturated fat 640mg sodium 39g carbohydrates 4g fiber 34g protein

380 calories 7.5g fat 2g saturated fat 305mg sodium 53g carbohydrates 7g fiber 26g protein

450 calories 10g fat 1.5g saturated fat 75mg sodium 59g carbohydrates 10g fiber 32g protein

390 calories 7g fat 1.5g saturated fat 650mg sodium 58g carbohydrates 9g fiber 25g protein

342 calories 6g fat 2g saturated fat 622mg sodium 48g carbohydrates 5g fiber 22g protein

310 calories 3g fat 1g saturated fat 55mg sodium 50g carbohydrates 10g fiber 26g protein

side two

all you do 1. Place balsamic vinegar and honey in a small heavy saucepan. Simmer over medium heat for 8 to 10 minutes or until reduced and slightly syrupy. Remove from heat and let cool. 2. Preheat oven to 425° F. 3. Place asparagus in a 15-by-10-by-1-inch baking pan. Drizzle with oil and sprinkle with salt and pepper; toss to coat. 4. Roast 10 minutes, stirring once. Cool for 10 minutes. 5. Wrap one piece of prosciutto around 4 to 5 asparagus spears. Repeat with remaining asparagus and prosciutto. 6. Place bundles on the baking pan and roast for 5 to 6 minutes, turning half-way through or until prosciutto is lightly browned and starting to crisp. 7. Arrange on a serving platter. Serve balsamic syrup on the side. Sprinkle

Day 2

Grilled Tilapia with Strawberry Cucumber Salsa

nutritional information

Grilled Chicken Breast

Note on portion sizes and nutritional content of suggested menus. The nutritional content information listed with each suggested menu is approximate and is based on one serving of each of the menu items listed. Each recipe indicates the number of servings it provides. Other menu items are based on normal portion sizes (that is: 3-4 oz. meat; 1 roll or slice of bread; 1/2 cup rice or potatoes; 1/2 cup vegetable or fruit; 1 small piece of fresh fruit; 1 cup salad with low-calorie dressing). You may also check the nutrition facts panel on packaged foods which provides the serving size and number of servings per container.

Grilled Tilapia with Strawberry-Cucumber Salsa

Clementine-Sage Pork Tenderloin

Serves 4

Serves 4

all you need 1 cup finely chopped strawberries 1/2 cup finely chopped cucumber 1/4 cup sliced green onions 2 tbsp chopped fresh cilantro

2 tbsp lemon juice, divided Hy-Vee salt and Hy-Vee pepper, to taste 1 tbsp Grand Selections olive oil 1 lb tilapia (about 4 fillets)

all you do 1. To make strawberry-cucumber salsa, combine strawberries, cucumber, green onions, cilantro and 1 tablespoon lemon juice. Mix well. Season to taste with salt and pepper. Set aside. 2. Meanwhile, whisk together oil and remaining 1 tablespoon lemon juice. Brush tilapia with oil mixture; season with salt and pepper. 3. Heat grill to medium heat. Place a large piece of aluminum foil on grill rack. Place tilapia on foil and grill 4 minutes per side or until fish flakes easily with a fork. 4. Top each fillet with strawberry salsa prior to serving. Nutrition facts per serving: 160 calories, 6g fat, 1.5 saturated fat, 0g trans fat, 55mg cholesterol, 65mg sodium, 5g carbohydrate, 1g fiber, 3g sugar, 23g protein. Daily values: 2% vitamin A, 50% vitamin C, 2% calcium, 6% iron.

all you need 2 clementine’s, scrubbed 1 small onion, coarsely chopped

1 tsp ground sage 1 (1 lb) lean pork tenderloin, trimmed and silver skin removed

all you do 1. Place zest of 1 clementine in a resealable plastic bag. Squeeze juice of clementine’s into bag. Add onion, sage and tenderloin. Seal and shake gently to combine. Refrigerate for at least 3 hours. 2. Remove tenderloin and place on a baking sheet sprayed with non-stick cooking spray. Discard marinade and plastic bag. 3. Roast at 400 degrees until internal temperature reaches 160 degrees, about 30 minutes. Let stand 10 minutes before slicing and serving.

Nutrition Facts per serving: 120 calories, 3g fat, 1g saturated fat, 0g trans fat, 60mg cholesterol, 45mg sodium, 1g carbohydrates, 0g fiber, 0g sugar, 21g protein. Daily Values: 0% vitamin A, 4% vitamin C, 0% calcium, 6% iron.


Family Meal Suggestions F O R T H E W E E K M ay 1 1 , 2 0 1 1

entree

day 1

Day 2

Day 3

Day 4

Day 5

Day 6

Day 7

Grilled Tilapia with Strawberry Cucumber Salsa

Grilled Chicken Breast

Hamburger with Bun

Grilled LemonOregano Chicken

Pasta with Meat Sauce

Beef Taco

Clementine-Sage Pork Tenderloin

Mexican Pickled Tomatillos

Fresh Green Beans - 1 cup

Apple

Mango

Frozen Mixed Vegetables

Prosciutto-Wrapped 1 Ear Sweet Corn Asparagus

Hy-Vee Instant Hy-Vee No-SaltBrown Rice - 1 cup Added Peas - 1 cup

side one

French Baguette

Baked Potato

Strawberries - 1 cup

Blackberries - 1 cup

Cantaloupe - 1 cup

side two

410 calories 380 calories 390 calories 350 calories 6g fat 7.5g fat 450 calories 7g fat 6g fat 1.5g saturated fat 1.5g saturated fat 2g saturated fat 10g fat 1.5g saturated fat 375mg sodium 305mg sodium 1.5g saturated fat 650mg sodium 640mg sodium nutrition 75mg sodium 58g carbohydrates information 58g carbohydrates 39g carbohydrates 53g carbohydrates 3g fiber 7g fiber 59g carbohydrates 9g fiber 4g fiber 29g protein 26g protein 10g fiber 25g protein 34g protein 32g protein

342 calories 310 calories 6g fat 3g fat 2g saturated fat 1g saturated fat 622mg sodium 55mg sodium 48g carbohydrates 50g carbohydrates 5g fiber 10g fiber 22g protein 26g protein


Family Meal Suggestions F O R T H E W E E K O F ma y 1 1 , 2 0 1 1

day 1

Day 2

Day 3

Day 4

Day 5

Day 6

Day 7

Grilled Tilapia with Strawberry Cucumber Salsa

Grilled Chicken Breast

Hamburger with Bun

Grilled LemonOregano Chicken

Pasta with Meat Sauce

Beef Taco

Clementine-Sage Pork Tenderloin

Frozen Mixed Vegetables

ProsciuttoWrapped Asparagus

1 Ear Sweet Corn

Hy-Vee Instant Brown Rice - 1 cup

Hy-Vee No-SaltAdded Peas - 1 cup

Mexican Pickled Tomatillos

Fresh Green Beans - 1 cup

French Baguette

Baked Potato

Strawberries - 1 cup

Blackberries - 1 cup

Cantaloupe - 1 cup

Apple

Mango

entree

side one

side two

310 calories 342 calories 390 calories 450 calories 380 calories 350 calories 410 calories 3g fat 6g fat 7g fat 10g fat 7.5g fat 6g fat 6g fat 1g saturated fat 1.5g saturated fat 1.5g saturated fat 2g saturated fat 1.5g saturated fat 1.5g saturated fat 2g saturated fat 55mg sodium 622mg sodium 650mg sodium 75mg sodium 305mg sodium 640mg sodium 375mg sodium 58g carbohydrates 39g carbohydrates 53g carbohydrates 59g carbohydrates 58g carbohydrates 48g carbohydrates 50g carbohydrates nutrition 5g fiber 10g fiber 10g fiber 9g fiber 4g fiber 7g fiber 3g fiber information 26g protein 22g protein 32g protein 25g protein 34g protein 26g protein 29g protein


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