Page 1

Basic Sautéed Kale

shopping list

Serves 4 (1/2 cup each)

Meat, poultry & seafood

Refrigerated

8 (6 oz each) boneless, skinless chicken breasts ½ lb medium cooked shrimp 1 pound pork loin 4 Blue Ribbon boneless pork loin chops 1 pound ground beef 1 pound lean chuck roast

1 container Hy-Vee orange juice 1 container light slaw dressing

Simply sautéed kale seasoned with a blast of sherry vinegar is a deluxe combination.

all you need 1 tablespoon plus 1 teaspoon Grand Selections extravirgin olive oil, divided 1 to 1-1/2 pounds kale, ribs removed, coarsely chopped* 1/2 cup water

2 cloves garlic, minced 1/4 teaspoon crushed red pepper 2 to 3 teaspoons sherry vinegar or Grand Selections red wine vinegar 1/4 teaspoon salt

all you do 1. Heat 1 tablespoon oil in a Dutch oven over medium heat. Add kale and cook, tossing with two large spoons, until bright green, about 1 minute. Add water, reduce heat to mediumlow, cover and cook, stirring occasionally, until the kale is tender, 12 to 15 minutes. 2. Push kale to one side, add the remaining 1 teaspoon oil to the empty side and cook garlic and crushed red pepper in it until fragrant, 30 seconds to 1 minute. Remove from the heat and toss together. Stir in vinegar to taste and salt. * Tip: A 1- to 1-1/2-pound bunch of kale yields 16 to 24 cups of chopped leaves. Remove the tough ribs, chop the kale, then wash it – allowing some water to cling to the leaves. The moisture helps steam the kale during the first stages of cooking. Nutrition facts per serving: 102 calories, 5g fat, 1g saturated fat, 4g monounsaturated fat, 0mg cholesterol, 195mg sodium, 516mg potassium, 12g carbohydrate, 0g added sugars, 2g fiber, 4g protein. Nutrition bonus: 350% daily value Vitamin A, 230% daily value Vitamin C, 15 daily value Calcium. Carbohydrate Servings: 1/2 Exchanges: 1-1/2 vegetable, 1 fat (mono) Source: adapted from Eating Well, Inc.

nutrition tip of the week Did you know people on a calorie-restricted diet who ate protein for breakfast, such as eggs, reported their appetite was satisfied longer. The Hy-Vee dietitians remind you, eggs are one of the most economical sources of high-quality protein.

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.

menu suggestions 05.04.2011

Pantry 1 bottle Hy-Vee honey 1 container Hy-Vee lemon juice 1 package white rice 1 (2 oz) pkg Hy-Vee slivered almonds 1 (8.8 oz) package teriyakiflavored ready rice 1 container reduced-sodium teriyaki sauce 1 bottle Hy-Vee pineapple juice 1 container Hy-Vee salted peanuts 1 container crushed red pepper 1 bottle sherry vinegar 1 container Hy-Vee Dijon mustard 1 container Hy-Vee Italian seasoning 8 Hy-Vee hamburger buns 1 box Hy-Vee instant brown rice

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 mango 1 (12 oz) bag broccoli slaw 1 package fresh basil 1 package snow peas 1 bunch green onions 8 lettuce leaves 1 to 1-1/2 pounds kale 2 cloves garlic 1 head broccoli 1 medium watermelon 1 bunch grapes 4 ears sweet corn 4 medium oranges 1 package baby carrots 4 medium apples 4 medium mangos 1 package blueberries 1 package raspberries 4 medium potatoes

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


Mango-Glazed Chicken

menu suggestions Day 1

Serves 4 (1 chicken breast with ¼ cup sauce and ¾ cup rice each). all you need 1 mango, peeled, seeded, pureed 1 cup Hy-Vee orange juice ¼ cup Hy-Vee honey 2 tbsp Hy-Vee lemon juice

4 (6 oz each) boneless, skinless chicken breasts ¼ tsp Hy-Vee salt ¼ tsp Hy-Vee pepper 2 tsp Grand Selections olive oil 3 cups hot, cooked rice

entree

side one

side two

all you do 1. Preheat oven to 350 degrees. 2. To make glaze, combine pureed mango, orange juice, honey and lemon juice in a medium saucepan over medium-high heat. Bring to a boil. Reduce heat to medium-low. Simmer for 10 minutes or until slightly thickened. 3. Meanwhile, season chicken breasts with salt and pepper. Heat olive oil in a large, oven-safe skillet over medium-high heat. Brown chicken breasts on each side. 4. Remove skillet from heat. Carefully pour glaze over the chicken breasts in skillet. Put skillet in oven and bake for 10 minutes or until glaze is sticky and chicken breasts reach an internal temperature of 160 degrees. 5. Serve chicken breasts over hot, cooked rice. Spoon remaining glaze on top of each chicken breast. Nutrition Facts per serving: 510 calories, 7g fat, 1.5g saturated fat, 0g trans fat, 110 mg cholesterol, 350 mg sodium, 70g carbohydrates, 2g fiber, 34g sugar, 41g protein. Daily Values: 20% vitamin A, 110% vitamin C, 4% calcium, 15% iron.

nutritional information

Mango Glazed Chicken

Pulled Pork on Bun

Day 3

Day 4

Day 5

Day 6

Day 7

Hamburger with Bun

Asian Shrimp Lettuce Wraps

Grilled Chicken Breast

Lean Chuck Roast

Honey-Dijon Pork Chops

Broccoli

Creamy Basil Broccoli Slaw

1 Ear Sweet Corn

Baby Carrots

Basic Sautéed Kale

Baked Potato

Hy-Vee Instant Brown Rice - 1 cup

Watermelon

Grapes - 1 cup

Orange

Apple

Mango

Blueberries

Raspberries

545 calories 7g fat 1.5g saturated fat 360mg sodium 78g carbohydrates 3g fiber 42g protein

470 calories 14g fat 2.5g saturated fat 520mg sodium 58g carbohydrates 4g fiber 29g protein

400 calories 7.5g fat 2g saturated fat 305mg sodium 59g carbohydrates 6g fiber 25g protein

320 calories 4g fat 0g saturated fat 330mg sodium 55g carbohydrates 6g fiber 20g protein

362 calories 8g fat 1.5g saturated fat 330mg sodium 47g carbohydrates 6g fiber 30g protein

380 calories 5g fat 2g saturated fat 55mg sodium 57g carbohydrates 8g fiber 28g protein

530 calories 12g fat 2.5g saturated fat 280mg sodium 62g carbohydrates 6g fiber 44g protein

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.

Asian Shrimp Lettuce Wraps 1 (8.8 oz) package teriyakiflavored ready rice 1 tbsp reduced-sodium teriyaki sauce 1 tbsp Hy-Vee pineapple juice ½ lb medium cooked shrimp, tails removed

½ cup chopped snow peas 2 tbsp chopped Hy-Vee salted peanuts ¼ cup diced green onion 8 lettuce leaves

Serves 10 (1/2 cup filling each) all you need 1 (12 oz) bag broccoli slaw 3 leaves fresh basil, thinly sliced

1 (2 oz) pkg Hy-Vee slivered almonds ¾ cup light slaw dressing Chow mein noodles, optional

all you do 1. Combine broccoli slaw, basil and almonds. Stir in dressing to coat. Top with chow mein noodles, if desired. Nutrition Facts: 100 calories, 7g fat, 1g saturated fat, 0g trans fat, 10mg cholesterol, 240mg sodium, 9g carbohydrates, 2g fiber, 6g sugar, 2g protein. Daily Values: 15% vitamin A, 50% vitamin C, 4% calcium, 2% iron.

Honey-Dijon Pork Chops Serves 4

Serves 4 (2 wraps each) all you need

Creamy Basil Broccoli Slaw

Day 2

all you do 1. Stir together all ingredients except lettuce leaves. 2. To serve, fill lettuce leaves with ¼ cup shrimp mixture; roll up.

Nutrition Facts per serving: 200 calories, 4 g fat, 0 g saturated fat, 0 g trans fat, 115 mg cholesterol, 300 mg sodium, 24 g carbohydrates, 1 g fiber, 3 g sugar, 18 g protein. Daily Values: 35% vitamin A, 15% vitamin C, 8% calcium, 15% iron.

all you need 4 Blue Ribbon boneless pork loin chops Hy-Vee salt and Hy-Vee pepper, to taste 1 tbsp Grand Selections olive oil

1/2 cup Hy-Vee orange juice 1/4 cup Hy-Vee honey 2 tbsp Hy-Vee Dijon mustard 1 tbsp Hy-Vee flour 1/2 tsp Hy-Vee Italian seasoning

all you do 1. Season pork chops with salt and pepper. Heat olive oil in a large nonstick skillet over medium to medium-high heat. Add pork chops and cook 5-7 minutes on each side, or until meat reaches 160 degrees. 2. Combine remaining ingredients in a small bowl. Add honeyDijon mixture to pork chops and heat until bubbly and thickened, about 2 minutes. Serve pork chops with honeyDijon sauce.

Nutrition Facts: 340 calories, 10g fat, 2.5g saturated fat, 0g trans fat, 125mg cholesterol, 280mg sodium, 21g carbohydrates, 0g fiber, 20g sugar, 39g protein. Daily Values: 2% vitamin A, 25% vitamin C, 4% calcium, 8% iron.


Family Meal Suggestions F O R T H E W E E K M ay 0 4 , 2 0 1 1

entree

day 1

Day 2

Day 3

Day 4

Day 5

Day 6

Day 7

Mango Glazed Chicken

Pulled Pork on Bun

Hamburger with Bun

Asian Shrimp Lettuce Wraps

Grilled Chicken Breast

Lean Chuck Roast

Honey-Dijon Pork Chops

Broccoli

Creamy Basil Broccoli Slaw

1 Ear Sweet Corn

Baby Carrots

Basic SautĂŠed Kale

Baked Potato

Hy-Vee Instant Brown Rice - 1 cup

Watermelon

Grapes - 1 cup

Orange

Apple

Mango

Blueberries

Raspberries

side one

side two

545 calories 400 calories 320 calories 362 calories 470 calories 7g fat 7.5g fat 4g fat 8g fat 14g fat 1.5g saturated fat 2.5g saturated fat 2g saturated fat 0g saturated fat 1.5g saturated fat 360mg sodium 305mg sodium 330mg sodium 330mg sodium 520mg sodium nutrition information 78g carbohydrates 58g carbohydrates 59g carbohydrates 55g carbohydrates 47g carbohydrates 3g fiber 6g fiber 6g fiber 6g fiber 4g fiber 42g protein 25g protein 20g protein 30g protein 29g protein

380 calories 530 calories 5g fat 12g fat 2g saturated fat 2.5g saturated fat 55mg sodium 280mg sodium 57g carbohydrates 62g carbohydrates 8g fiber 6g fiber 28g protein 44g protein


Family Meal Suggestions F O R T H E W E E K O F ma y 0 4 , 2 0 1 1

day 1

Day 2

Day 3

Day 4

Day 5

Day 6

Day 7

Mango Glazed Chicken

Pulled Pork on Bun

Hamburger with Bun

Asian Shrimp Lettuce Wraps

Grilled Chicken Breast

Lean Chuck Roast

Honey-Dijon Pork Chops

Broccoli

Creamy Basil Broccoli Slaw

1 Ear Sweet Corn

Baby Carrots

Basic SautĂŠed Kale

Baked Potato

Hy-Vee Instant Brown Rice - 1 cup

Watermelon

Grapes - 1 cup

Orange

Apple

Mango

Blueberries

Raspberries

entree

side one

side two

530 calories 380 calories 362 calories 320 calories 400 calories 470 calories 545 calories 12g fat 5g fat 8g fat 4g fat 7.5g fat 14g fat 7g fat 0g saturated fat 1.5g saturated fat 2g saturated fat 2.5g saturated fat 1.5g saturated fat 2.5g saturated fat 2g saturated fat 280mg sodium 55mg sodium 330mg sodium 330mg sodium 305mg sodium 520mg sodium 360mg sodium 78g carbohydrates 58g carbohydrates 59g carbohydrates 55g carbohydrates 47g carbohydrates 57g carbohydrates 62g carbohydrates nutrition 8g fiber 6g fiber 6g fiber 6g fiber 4g fiber 6g fiber 3g fiber information 44g protein 28g protein 20g protein 30g protein 29g protein 25g protein 42g protein


HealthyBytes 5.04  

HealthyBytes Menu for May 4

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