RAMEN, PASTA, OATS, RICE, BEANS, FLOUR, TORTILLAS
MILK, TOFU, SOUR CREAM, CHEESE, EGGS, COTTAGE CHEESE, YOGURT
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September is National Honey Month and the perfect time to celebrate this wholesome, all-natural food and the honey bees that make it possible!
Honey bees are responsible for pollinating one-third of the world’s food supply, including many fruits, vegetables, nuts and spices. When you eat honey, you are directly supporting beekeepers and their ability to keep healthy bees, which in turn helps the environment thrive and feeds the world! Enjoy some honey today and visit honeysaveshives.com to learn more.
LEAFY GREENS, BROCCOLI, ONIONS, PEPPERS, POTATOES, SQUASH, CABBAGE, FROZEN VEGETABLES, CARROTS, SALSA
Whip up healthy penny-pinching meals using these low-cost favorites.
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APPLES, WATERMELON, ORANGES, BANANAS
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GROUND PORK, CHICKEN THIGHS
14 Make your Own Spice Blends (Ranch, Taco, Chai and Cajun)
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DESIGNED AND PRINTED BY
Silken tofu has the highest water content of all tofu making it soft and creamy. It works best in dips, smoothies and soups.
REGULAR
SCHNUCKS REGISTERED DIETITIAN
Try something new by adding or swapping tofu into your favorite meals. It's nutritious, low in cost and easy to work with. Explore one of our four recipes to make this protein a regular part of your weekly meal routine.
SERVES: 4
ACTIVE: 5 MIN TOTAL: 5 MIN
8 oz. silken tofu, drained
1 cup frozen raspberries
1 cup Schnucks frozen peaches
1 banana, sliced 1/4 cup water
Place all ingredients in a blender. Blend until smooth, adding more water if too thick. Serve immediately.
PER SERVING: CAL 99, FAT 2G (0G SAT FAT), CHOL 0MG, SODIUM 1MG, CARB 17G (4G FIBER, 9G SUGARS), PRO 5G
SERVES: 4
ACTIVE: 10 MIN TOTAL: 10 MIN
1 tsp. Schnucks olive oil
1 red bell pepper, diced
1/4 medium onion, diced
4 oz. baby bella
mushrooms, sliced
2 garlic cloves, minced
1 14-oz. package firm tofu, drained and crumbled
½ tsp. Schnucks mustard
½ tsp. turmeric
1 cup packed baby spinach
1/3 cup water
1. Heat a nonstick skillet over medium heat. Add the oil, peppers, onion and mushrooms. Sauté for 3–5 minutes until softened. Add the garlic and tofu, season with salt and pepper (if desired) and cook for 2 minutes.
2. Add the remaining ingredients and 1/3 cup of water. Cook for 3 more minutes until spinach is wilted and water is absorbed. Serve immediately.
PER SERVING: CAL 118, FAT 6G (1G SAT FAT), CHOL 0MG, SODIUM 36MG, CARB 8G (4G FIBER, 3G SUGARS), PRO 10G
You guessed it, this tofu is soft but holds its shape better than silken tofu. It will crumble when cooked and is great for soups, stews, spreads or scrambles.
FIRM & EXTRA-FIRM
panko breadcrumbs
1/4 cup low-fat milk or non-dairy milk
15 lasagna sheets, cooked according to package instructions
1 14-oz. package firm tofu, pressed of excess moisture
10 oz. frozen spinach, thawed
½ tbsp. Schnucks olive oil
½ yellow onion, diced
8 oz. baby bella mushrooms, sliced
1 medium zucchini, diced
1 red bell pepper, diced
1 tbsp. minced garlic
1 tsp. Italian seasoning
1 29-oz. can Schnucks tomato sauce
1 tbsp. tomato paste
3–4 large tomatoes on the vine, sliced 1/4 inch thick
1½ cups Schnucks part-skim low-moisture shredded mozzarella cheese
1. Place the tofu in a blender and mix until smooth. In a medium bowl, stir together the tofu and spinach. Season with salt and pepper (if desired). Cover and set aside.
2. In a medium stockpot over medium heat, add the oil and the onion; cook for 2–3 minutes.
Put all the spices and cornstarch in one bowl; stir to combine. Place the milk in the second and the panko in the last bowl.
(0G SAT FAT), CHOL 0MG SODIUM 1MG, CARB 17G (4G FIBER, 9G SUGARS), PRO 5G
Add the mushrooms, zucchini and peppers and cook for 4–5 minutes, until tender. Stir in the garlic and Italian seasoning then add the tomato sauce. Reduce the heat to low and let simmer for 10 minutes. Stir in the tomato paste.
3. Preheat oven to 375 degrees. In a 9x13 baking dish, spread a thin layer of tomato sauce on the bottom of the pan. Lay 3¾ lasagna noodles on the bottom of the pan, top with half of the tomato sauce, add another layer of noodles and spread the tofu mixture on top; repeat with another layer of noodles and the remaining sauce. Top with remaining noodles and arrange tomato slices on top, completely covering the noodles. Top with cheese.
4. Cover with greased foil and bake for 40 minutes; uncover and bake for 10 more minutes until cheese is bubbling. Set aside to cool for 25 minutes.
PER SERVING: CAL 552, FAT 13G (4G SAT FAT), CHOL 59MG, SODIUM 772MG, CARB 83G (10G FIBER, 15G SUGARS), PRO 29G
Firm and extra firm tofu varieties are the most widely available and hold their shape when cooked. They're best pan-fried, deep fried or added to stir-fry dishes.
Shake up your week with these flavorful ramen upgrades that will satisfy your taste buds AND go easy on the wallet.
SERVES: 4 ACTIVE: 8 MIN TOTAL: 43 MIN
2 boneless, skinless chicken breasts
1 tsp. Southwest chipotle seasoning blend
4 cups Schnucks low-sodium chicken bone broth
2 3-oz. ramen noodles package (seasoning packets removed)
½ cup whole-kernel frozen corn, thawed
½ cup carrot matchsticks
1 cup cherry tomatoes, halved
4 red radishes, thinly sliced (optional)
1 small jalapeño pepper, sliced (optional)
2 tsp. chopped cilantro (optional)
1. Preheat oven to 425 degrees and move oven rack to middle position. Prepare a small baking pan with nonstick spray.
2. Season chicken breasts with chipotle seasoning. Bake in oven uncovered for 30 minutes. Remove from oven and set aside to rest for 10 minutes, then slice.
3. In a medium pot, bring chicken bone broth to a boil. Add noodles, carrots and corn. Boil for 3 minutes, stirring occasionally, until noodles are al dente.
4. Serve hot in bowls. Top with chicken slices, tomatoes, radish slices, jalapeños, and chopped cilantro (if desired).
PER SERVING: CAL 360, FAT 12G (3G SAT FAT), CHOL 83MG, SODIUM 832MG, CARB 33G (1G FIBER, 2G SUGARS), PRO 3G
Keep it simple. Taste as you go. Add, replace or remove ingredients. The most important thing is to cook to your taste and to fit your budget.
SERVES: 4 ACTIVE: 5 MIN TOTAL: 10 MIN
4 cups Schnucks low-sodium vegetable broth
2 cups water
2 3-oz. ramen noodles package (seasoning packets removed)
2 cups broccoli, cut into small florets
1 10.5 oz. can condensed cheddar cheese soup
¼ tsp. black pepper
1. In a medium pot, bring broth and 2 cups of water to a boil. Add noodles and broccoli, then cook for 3 minutes.
2. Add soup and black pepper; cook until heated through, stirring occasionally.
PER SERVING: CAL 239, FAT 7G (3G SAT FAT), CHOL 3MG, SODIUM 770MG, CARB 39G (7G FIBER, 7G SUGARS), PRO 7G
SERVES: 4 ACTIVE: 15 MIN TOTAL: 1 HR 20 MIN
1 lb. Schnucks raw shrimp, peeled and deveined
2 tbsp. Schnucks creamy peanut butter
2 garlic cloves, sliced
1 tbsp. less-sodium soy sauce
2 tsp. honey
½ tsp. minced ginger
½ tsp. red chili flakes
1 tbsp. Schnucks vegetable oil
3 cups low-sodium vegetable broth
2 3-oz. ramen noodles package (seasoning packets removed)
½ cup snow peas
½ cup carrot matchsticks
½ 13.5-oz. can unsweetened coconut milk
2 green onions, sliced (optional)
2 limes, quartered (optional)
BEEF RAMEN STIR FRY
SERVES: 4 ACTIVE: 10 MIN TOTAL: 20 MIN
2 3-oz. ramen noodles package (seasoning packets removed)
1 lb. 90% ground beef
½ medium onion, thinly sliced
1 small red bell pepper, thinly sliced ½ cup carrot matchsticks
1 tsp. Schnucks minced garlic
½ tsp. ground ginger
2 tbsp. Schnucks creamy peanut butter
1. In a gallon Ziploc bag, add first 7 ingredients (through red chili flakes). Seal bag tightly and shake to mix marinade with shrimp. Refrigerate for at least 30 minutes, up to 4 hours.
2. In a medium pot, heat oil over mediumhigh heat. Add shrimp with marinade to pot and cook for 5 minutes or until shrimp is pink. Remove shrimp to a plate and cover with foil to keep warm.
3. Add broth to the pot and bring to a boil, scraping bottom to loosen browned marinade bits. Add noodles, snow peas and carrots. Boil for 3 minutes, then reduce heat to low.
4. Add coconut milk, shrimp and green onions. Stir to combine when shrimp is heated through, 2–5 minutes. Serve hot with lime quarters and garnished with peanuts (if desired).
PER SERVING: CAL 362, FAT 15G (5G SAT FAT), CHOL 172MG, SODIUM 856MG, CARB 27G (3G FIBER, 8G SUGARS), PRO 28G
2 tbsp. Schnucks low-sodium soy sauce
1 tsp. hot sauce (optional)
2 green onions, sliced (optional)
1. Cook the ramen in boiling water for 3 minutes, reserve 11/2 cups of the cooking liquid, strain noodles and set aside.
2. In a large skillet over medium-high heat, brown the ground beef, breaking apart with a spoon, for 4 minutes. Add onion, peppers and carrots. Cook, stirring constantly, for 3–4 minutes or until vegetables are crisp-tender and beef is fully cooked.
3. Add the garlic, ginger, peanut butter, soy sauce, 1 cup of cooking liquid and hot sauce (if using) to the pan. Add noodles and stir to combine. Add more cooking liquid if a thinner sauce is desired. Serve immediately topped with green onions (if desired).
PER SERVING: CAL 372, FAT 19G (7G SAT FAT), CHOL 75MG, SODIUM 369MG, CARB 21G (2G FIBER, 3G SUGARS), PRO 28G
Feeling nostalgic? Us too! Not only are these dishes made with love and care, but Grandma also knows how to pack in the flavor on a budget. Create new memories with these timeless favorites.
SERVES: 4 ACTIVE: 12 MIN
TOTAL: 38 MIN
4 large eggs
1/2 cup Schnucks all–purpose flour
1/2 cup whole milk
1/2 tsp. ground black pepper
1/4 tsp. table salt
2 tbsp. Schnucks unsalted butter
1 tbsp. vegetable oil
4 slices black forest ham, sliced into ribbons
1/2 cup cherry tomatoes, halved
1/
3 cup grated Swiss cheese
2 tbsp. chopped chives
1. Preheat 12-inch oven-proof skillet or 9x13-inch casserole dish in a 425 degree oven on the middle rack.
2. In a large bowl, beat eggs thoroughly with a whisk, 2–3 minutes, until foamy. Add flour and whisk until smooth, 2–3 minutes.
3. Add milk, then whisk until smooth batter forms, about 2 minutes. Season with salt and pepper, stirring until just mixed in. Rest for 10 minutes at room temperature.
4. In a medium-sized skillet over mediumhigh heat, add oil and sauté ham slices until slightly golden, 3–5 minutes. Add halved cherry tomatoes and stir for 2 minutes. Set aside covered to keep warm.
5. Using potholders, carefully remove pan from oven. Melt butter inside and coat bottom and sides of pan evenly. Pour batter into buttered pan and return to oven on middle rack. Bake for 15–20 minutes or until edges are deep golden brown and center is beginning to brown.
6. Transfer Dutch baby pancake to cooling rack and top with grated cheese, ham and tomatoes. Sprinkle with chives and serve warm.
PER SERVING: CAL 325, FAT 20G (9G SAT FAT), CHOL 219MG, SODIUM 186MG, CARB 20G (5G FIBER, 6G SUGARS), PRO 18G
SERVES:
1 tbsp. Schnucks vegetable oil
2 lbs. beef bone-in short ribs
1 tsp. Schnucks ground black pepper
4 garlic cloves
2 large carrots, sliced
2 tbsp. tomato paste
1 32 oz. container Schnucks
low-sodium beef stock
4 cups baby red potatoes, quartered
1 head cabbage, cored and chopped
1. Preheat oven to 425 degrees. In a large oven safe pot, heat oil over medium-high heat. Add short ribs and season with pepper. Sear all sides until browned, about 5 minutes. Add garlic cloves, carrots and tomato paste, then stir until meat and root vegetables are coated.
2. Transfer pot to preheated oven and roast for 30 minutes.
Using oven mitts, remove pot and transfer back to stove.
3. Remove meat from pot and debone. Dice meat and set aside. Place bones back in the pot.
4. Add beef stock and potatoes to pot; bring to a simmer over medium-high heat. Gently stir, scraping bottom of the pot to prevent all the bits from roasting.
5. Reduce heat to medium-low and simmer for 30 minutes, or until potatoes are tender. Skim fat off top every 10 minutes with a spoon.
6. Add cabbage and diced beef, then simmer for 10 minutes until leaves are tender. Remove bones from pot. Season with salt and pepper (if desired). Serve hot.
PER SERVING: CAL 317, FAT 14G (5G SAT FAT), CHOL 44MG, SODIUM 742MG, CARB 31G (6G FIBER, 7G SUGARS), PRO 20G
SERVES:
6 cups Schnucks all-purpose flour plus extra for kneading
2 tsp. salt
2 cups lukewarm water, divided
2 tbsp. rapid rise yeast
1. In a large mixing bowl, add flour and salt; stir to combine.
2. Make a well in the center of flour mixture. Pour 1 cup lukewarm water into well and sprinkle yeast on water. Rest for 3–5 minutes or until yeast is fully dissolved.
3. Stir yeast mixture into dough, adding remaining cup of water in small increments as needed, until a sticky dough forms.
4. With floured hands, knead dough in a bowl for 5–10 minutes until smooth doughball forms. Cover bowl with a kitchen towel loosely, then allow dough to rise in a warm place for about 1 hour or until doubled in size.
5. Once doubled in size, deflate dough by punching down with a floured hand; place on a floured surface. Shape into two loaves and place into two greased loaf pans. Let rise, covered with a kitchen towel, for 1 hour.
6. Preheat oven to 425 degrees, with rack positioned in middle of oven.
7. With a sharp paring knife, cut a 1/2 -inch deep slit on top of dough. Bake for 15 minutes.
8. With bread in oven, reduce temperature to 350 degrees. Bake bread for an additional 15-20 minutes or until top of bread is golden brown. Cool completely in pans, remove and slice to serve.
PER SERVING: CAL 200, FAT 0G (0G SAT FAT), CHOL 0MG, SODIUM 388MG, CARB 44G (2G FIBER, 2G SUGARS), PRO 6G
P R
Adding 1–2 tbsp. of apple cider vinegar will help to break down the collagen, resulting in a more protein-rich broth.
SERVES: 6 ACTIVE: 15 MIN TOTAL: 50 MIN
3 tbsp. Schnucks unsalted butter
3 tbsp. all-purpose flour
1 tsp. salt
1/8 tsp. black pepper
1/8 tsp. dried rosemary
3/4 cup low-sodium chicken broth
1 cup 2% milk
1 cube vegetable bouillon
2 cups angel hair pasta, cooked (about 10 oz.)
1 cup sliced baby bella mushrooms
2 cups cooked turkey breast, shredded
1/2 cup shredded Parmesan cheese
1/2 tsp. Schnucks smoked paprika
1. Preheat oven to 350 degrees, with the rack positioned in the middle of the oven. Grease a 13x9-inch casserole baking dish with nonstick cooking spray.
2. Melt butter in a medium saucepan on medium-high heat. Add flour, salt,
pepper and rosemary; whisk constantly for 1 minute.
3. Slowly add chicken broth, whisking constantly, until combined and no lumps remain.
4. Add milk and bouillon cube. Stir to combine and bring to a slow boil. Reduce heat to medium-low, then cook until gravy is just thickened, about 5–8 minutes. Remove from heat.
5. In a medium bowl, mix pasta, mushrooms, turkey and cheese with tongs. Pour into prepared casserole dish. Top with gravy and sprinkle smoked paprika evenly.
6. Bake for 25–30 minutes until bubbling and internal temperature is 165 degrees. Remove from oven and rest 10 minutes before serving.
PER SERVING: CAL 225, FAT 12G (6G SAT FAT), CHOL 60MG, SODIUM 599MG, CARB 10G (0G FIBER, 3G SUGARS), PRO 18G
Prep and freeze for up to 3 months (before baking). Cover with plastic wrap and foil before freezing. Bring to room temperature, then follow baking instruction (step 6).
SERVES:
3 cups all-purpose flour
11/2 cups Schnucks granulated sugar
1/2 cup unsweetened cocoa powder
2 tsp. baking soda
1 tsp. salt
1/4 tsp. Schnucks cinnamon
3/4 cup Schnucks vegetable oil
2 tsp. vanilla extract
2 cups black coffee (or 2 tsp. instant coffee dissolved in 2 cups warm water)
2 tbsp. apple cider vinegar
Frosting
31/2 cups powdered sugar
11/4 cups unsweetened cocoa powder
1/2 cup shortening
1/2 cup warm water, divided
1 tsp. Schnucks vanilla extract
1/2 tsp. salt
1. Preheat oven to 375 degrees; grease and flour two 9-inch round cake pans or one 13x9-inch pan.
2. In a large mixing bowl, combine flour, sugar, salt, cocoa powder, baking soda and cinnamon, stirring to blend well.
3. Add oil, vanilla and warm coffee. Stir well to combine, 2 minutes.
4. Add vinegar, stirring well to make sure there are no large lumps of flour in the batter. Rest 5 minutes to allow baking soda and vinegar to react and foam up a little.
5. Divide the batter evenly between the two cake pans and bake at 375 degrees for about 25 minutes or until a toothpick inserted in the center comes out clean.
6. In a large bowl, combine powdered sugar, salt and cocoa powder with a whisk, 1 minute. Add half of warm water, shortening and vanilla extract, then whisk to combine until smooth, 3–5 minutes.
7. Gradually add remaining warm water one spoonful at a time, whisking to combine, until icing reaches the right consistency for spreading.
8. Assemble cooled cake, spreading icing in an even layer, as desired. Refrigerate before slicing, minimum 30 minutes, until ready to serve.
PER SERVING: CAL 597, FAT 24G (5G SAT FAT), CHOL 0MG, SODIUM 504MG, CARB 92G (5G FIBER, 63G SUGARS), PRO 5G
D O N 'T
If you use a 13x9-inch pan, the cake may take 5-10 minutes longer to bake through.
2 TBSP. DRIED DILL +
2 TBSP. DRIED PARSLEY +
1½ TBSP. GARLIC POWDER +
1½ TBSP. ONION POWDER +
2 TSP. GROUND BLACK PEPPER +
1 TSP. SALT
Simple meals come to life with delicious seasoning. Creating your own spice blends allows you the freedom to customize each recipe to suit your personal taste. Use Schnucks spices to help you save!
Perfect for burgers, chicken, potatoes, rice, steamed veggies, popcorn and more.
3 TBSP. PAPRIKA +
2 TBSP. SALT +
2 TBSP. GARLIC POWDER +
1 TBSP. ONION POWDER +
1 TBSP. DRIED OREGANO
+
1 TBSP. GROUND WHITE PEPPER +
1 TBSP. GROUND BLACK PEPPER +
1 TBSP. CAYENNE PEPPER +
½ TBSP. DRIED THYME LEAVES
No white pepper? No problem! Add an additional 1/2 tablespoon of black pepper instead. Or turn Cajun seasoning into Creole by going lighter on the peppers and adding more oregano, thyme, basil and rosemary.
Use taco seasoning as a meat rub, to boost yogurt or sour cream dip, or as a rub on all roasted things.
¼ CUP CHILI POWDER +
2 TBSP. GROUND CUMIN +
1 TBSP. PAPRIKA +
1 TBSP. SALT +
2 TSP. GARLIC POWDER +
2 TSP. ONION POWDER +
1 TSP. DRIED OREGANO
E xplore more ways to enjoy this flavor in your cooking: pancakes, cookies, oatmeal, cakes, muffins, ice cream, homemade bread or granola. Brew a cup of black tea, add spice and milk to taste for a classic Chai.
2 TBSP. GROUND CINNAMON +
3 TSP. GROUND GINGER +
3 TSP. GROUND CARDAMOM +
1½ TSP. GROUND WHITE PEPPER +
1 TSP. GROUND CLOVES
Stock up on these versatile ingredients so you'll be ready to make all of the recipes throughout this meal plan–and many more!
Herbs & Spices: Black Pepper, Garlic Powder, Salt, Ground Ginger, Thyme, Oregano, Italian Seasoning, Nutmeg, Minced Garlic, Paprika, Smoked Paprika, Taco Seasoning, Chili Powder
Condiments & Juices: Hot Sauce, Dijon Mustard, Soy Sauce, Mayonnaise, Lemon Juice, Minced Garlic
Feed a family of four for a week on a $60, $80 or $100 budget without compromising on flavor.
MondayGreekSheetPanChicken
19
Tuesday
Oils: Olive Oil, Vegetable Oil, Cooking Spray
Others: Apple Cider Vinegar, Eggs, Honey, Brown Rice
Dairy: Milk, Butter Broths & Stocks: Chicken, Vegetable
Autumn Squash Salad
page 19
19
SERVES: 4 ACTIVE: 8 MIN TOTAL: 1 HR
¼ cup Schnucks olive oil
2 tbsp. lemon juice
1 tsp. minced garlic
1 tsp. dried oregano
SERVES: 4 ACTIVE: 10 MIN TOTAL: 40 MIN
1 medium butternut squash, peeled, seeded and cut into ½-in. cubes
1 tsp. Schnucks Italian seasoning
SERVES: 4 ACTIVE: 10 MIN TOTAL: 10 MIN
½ cup Schnucks nonfat Greek yogurt
1 small cucumber, peeled, seeded and grated
6 mint leaves
¼ tsp. dried thyme
½ tsp. Dijon mustard
4 Schnucks chicken thighs
1 medium red onion, sliced into wedges
2 cups cherry tomatoes, halved
½ cup pitted black olives
1 tbsp. Schnucks vegetable oil
1 5-oz. package arugula
1 gala apple, cored and thinly sliced
¼ small red onion, thinly sliced
¼ cup crumbled feta cheese
¼ cup toasted pepitas
2 tbsp. apple cider vinegar
1 tbsp. lemon juice
1 tbsp. Schnucks olive oil, divided ½ tsp. Schnucks dried oregano leaves
1 tsp. Schnucks paprika
4 chicken thighs, cooked and shredded
3 cups cooked brown rice
2 medium butternut squash
4 onions (2 red, 2 yellow)
1 bunch green onions
1 package fresh mint
1 gala apple
1 small cucumber
5-oz. package arugula
2 pints cherry tomatoes
12 oz. crumbled feta cheese
16 oz. heavy whipping cream
5.3 oz. plain Greek yogurt
12-oz. package toasted pepitas
6-oz. can pitted black olives
12-oz. bag frozen mixed vegetables
8 chicken thighs, bone in, skin on
1/
3 cup crumbled feta cheese
1. For the marinade, whisk together oil, lemon juice, oregano, thyme and mustard in a small bowl.
2. Trim excess fat from the chicken, place in a medium bowl, add half of the marinade and toss to coat. Let sit for 10–15 minutes, tossing occasionally.
3. Preheat the oven to 425 degrees. In a large bowl, toss the onion and tomatoes with remaining marinade. Place chicken on a foil-lined baking sheet and arrange tomatoes and onions around the thighs. Bake for 35 minutes. Add olives and feta to the pan and bake for 10 minutes more or until the chicken is 165 degrees. Serve immediately.
PER SERVING: CAL 411, FAT 24G (2G SAT FAT), CHOL 7MG, SODIUM 272MG, CARB 6G (1G FIBER, 2G SUGARS), PRO 46G
We offer lower prices on over 1,000 of the things you buy most. Just look for the items with the red dot!
Using cold cooked rice is the most important part of making fried rice. It prevents the rice from becoming overcooked and soggy.
Soup
page 19 page19
3 tbsp. Schnucks olive oil
1 tsp. Dijon mustard
1. Preheat the oven to 400 degrees. Line a large-rimmed baking tray with foil. Place squash, Italian seasoning and vegetable oil on the tray; toss to coat and spread out in an even layer. Bake for 30 minutes, until tender. Set aside to cool.
2. In a large serving bowl, mix the apple cider vinegar, olive oil and mustard. Add arugula, apple, onion and squash; toss to coat, then top with feta and pepitas. Serve immediately.
PER SERVING: CAL 301, FAT 20G (4G SAT FAT), CHOL 8MG, SODIUM 178MG, CARB 29G (4G FIBER, 14G SUGARS), PRO 5G
SERVES: 4 ACTIVE: 15 MIN TOTAL: 15 MIN
2 tbsp. butter, divided
½ medium yellow onion, thinly sliced
1 12-oz. bag Schnucks freshly frozen mixed vegetables, thawed
1 tsp. minced garlic
½ tsp. Schnucks ground ginger
2 large eggs, lightly beaten
3 cups cooked brown rice
¼ cup water
¼ cup low-sodium soy sauce
1 tsp. hot sauce (more or less to taste)
2 green onions, sliced
1. Heat a large skillet over medium heat. Add 1 tablespoon of butter and yellow onions, then cook for 3 minutes until fragrant. Add vegetables, garlic and ginger, then cook for 1 minute more.
2. Push the vegetables to one side of the pan, add remaining butter and pour in the eggs. Cook, stirring frequently, until just scrambled. Stir to mix with vegetables.
3. Add the rice, soy and hot sauce; stir fry for 2–3 minutes until warmed through. Top with green onions and serve immediately.
PER SERVING: CAL 279, FAT 9G (4G SAT FAT), CHOL 108MG, SODIUM 689MG, CARB 39G (4G FIBER, 5G SUGARS), PRO 9G
¼ red onion, thinly sliced
1 cup cherry tomatoes, halved ½ cup crumbled feta cheese
1. For the tzatziki, squeeze the excess moisture from the cucumber. Add the cucumber, yogurt and mint to a food processor or blender. Season with salt (if desired). Mix until smooth. Set aside.
2. In a medium bowl, mix lemon juice, olive oil, oregano and paprika. Add the chicken and toss to coat.
3. Divide the rice between four bowls. Top with chicken, onion, tomatoes and feta. Drizzle with tzatziki, then serve immediately.
PER SERVING: CAL 431, FAT 17G (6G SAT FAT), CHOL 17MG, SODIUM 308MG, CARB 41G (3G FIBER, 4G SUGARS), PRO 2G
SOUP
SERVES: 4 ACTIVE: 10 MIN TOTAL: 1 HR
1 medium butternut squash
2 tbsp. Schnucks olive oil, divided
1 medium yellow onion, diced
1 tbsp. minced garlic
1 tsp. Schnucks ground ginger
½ tsp. Schnucks ground nutmeg
4½ cups low-sodium vegetable broth
¼ cup Schnucks heavy whipping cream, divided ¼ cup toasted pepitas
1. Preheat the oven to 425 degrees. Halve the squash lengthwise and remove the seeds. Line a rimmed baking sheet with foil, then drizzle 1 tablespoon of olive oil over the cut side of the squash and place face-down on the pan. Roast for 45 minutes, until squash is soft. Set aside until cool enough to handle.
2. Heat a large stock pot over medium heat. Add remaining olive oil, onion and garlic; cook for 2 minutes until fragrant. Scoop flesh from squash and add to the pot with ginger, nutmeg, broth and 1/3 cup of cream. Reduce heat and simmer for 5 minutes.
3. Puree soup with an immersion blender or in batches with a stand-up blender. Divide between four bowls, drizzle with remaining cream and sprinkle with pepitas.
PER SERVING: CAL 348, FAT 17G (6G SAT FAT), CHOL 26MG, SODIUM 229MG, CARB 47G (9G FIBER, 10G SUGARS), PRO 7G
28-oz. can crushed tomatoes
4-oz. can green chiles
2 15.5-oz cans chickpeas (garbanzo)
15-oz. can no-salt-added black beans
5-oz. package romaine hearts
3 pints cherry tomatoes
2 avocados
2 red bell peppers
3 onions (2 red, 1 yellow)
2 limes
1 gala apple
1 bunch green onions
1 bunch fresh parsley
16-oz. package quinoa
8-oz. package halloumi cheese
10-oz. package cotija cheese
5-oz. package crumbled blue cheese
8-oz. package brie cheese
24-oz. bag frozen whole-kernel corn
1 package 6-in. corn tortillas
1 loaf sourdough bread
1 rotisserie chicken
8 oz. sliced turkey
1 lb. 93% lean ground beef
Tortilla S o up
23
SERVES: 4 ACTIVE: 5 MIN TOTAL: 7 MIN
¼ cup mayonnaise
1 tbsp. Dijon mustard
8 slices sourdough bread
4 oz. brie cheese, sliced and divided
1 gala apple, thinly sliced
8 oz. low-sodium thinly sliced turkey, divided
½ cup packed baby spring mix, divided (optional)
1. Move oven rack to top-third position. Preheat oven to broil on high.
2. In a small bowl, stir together mayonnaise and mustard with a fork until combined, about 1 minute.
3. On a sheet pan, arrange bread slices with brie cheese on top. Toast in oven until melted and lightly golden, 1–2 minutes. Remove from oven.
4. Divide apple slices evenly between four bread slices. Top each slice with 2 ounces of turkey. Spread about 1 tablespoon of mayo sauce and top with some salad greens (if desired).
5. Add remaining toasted slices of bread to tops of sandwiches, cheese-side down. Cut each sandwich in half and serve immediately.
PER SERVING: CAL 405, FAT 19G (7G SAT FAT), CHOL 34MG, SODIUM 821MG, CARB 34G (1G FIBER, 7G SUGARS), PRO 21G
SERVES: 4 ACTIVE: 10 MIN TOTAL: 30 MIN
½ tbsp. Schnucks olive oil
1 medium yellow onion, diced
1 tsp. minced garlic
1½ cups Schnucks frozen whole-kernel corn, thawed
1 28-oz. can crushed tomatoes
1 4-oz. can mild diced green chiles
1 15-oz. can Schnucks no-salt-added black beans, drained and rinsed
1 tsp. Schnucks chili powder
1 tsp. Schnucks dried oregano
½ tsp. Schnucks ground cumin
2 cups low-sodium chicken stock
4 Schnucks corn tortillas, cut into strips
2 cups Schnucks rotisserie chicken, shredded
2 green onions, sliced
1. Preheat oven to 350 degrees. In a large pot over medium heat, add oil and onions. Cook for 3–4 minutes, until fragrant. Add garlic, corn, tomatoes, chiles, beans, spices and stock. Bring to a boil, reduce heat to low and simmer for 10–15 minutes.
2. Place the tortilla strips on a baking sheet lined with foil. Bake for 6–8 minutes until crisp, stirring once.
3. Stir chicken into the soup and serve immediately topped with tortilla strips and green onions.
PER SERVING: CAL 356, FAT 4G (1G SAT FAT), CHOL 0MG, SODIUM 385MG, CARB 49G (10G FIBER, 11G SUGARS), PRO 18G
SERVES: 4 ACTIVE: 12 MIN TOTAL: 15 MIN
1 lb. 93% lean ground beef
4 tsp. taco seasoning (DIY recipe on page 14)
12 Schnucks corn tortillas, warmed 1 pint cherry tomatoes, quartered ½ red onion, thinly sliced ¼ cup cotija cheese, grated 2 limes, quartered
1. Heat a large sauté pan over medium–high heat. Add ground beef, using a spatula to crumble into pieces. Cook, stirring often, until starting to brown, about 8–10 minutes.
2. Add taco seasoning and stir well to combine. Cook 2–3 minutes, until beef is evenly browned.
3. Add 2 tablespoons of water to pan. Stir until combined, 1 minute. Remove from heat and set aside.
4. Serve taco meat in warmed corn tortillas. Top with tomatoes, red onion and cheese. Garnish with limes (if desired).
PER SERVING: CAL 393, FAT 11G (3G SAT FAT), CHOL 65MG, SODIUM 403MG, CARB 46G (4G FIBER, 3G SUGARS), PRO 28G
SERVES:
3 cups cooked quinoa, cooled 1 large avocado, diced 2 red bell peppers, diced 1½ cups cherry tomatoes, halved ½ red onion, thinly sliced ¼ cup chopped fresh Italian flat-leaf parsley 3 tbsp. lemon juice
2 tbsp. Schnucks olive oil ½ tsp. ground black pepper 4 tbsp. Schnucks vegetable oil 8 oz. halloumi cheese, cut into ¼-in. thick slices
1. In a large bowl, toss together first 9 ingredients (through black pepper). Cover and refrigerate 1 hour to marinate.
2. Heat vegetable oil in a medium nonstick pan over medium heat. With a kitchen towel, pat dry slices of halloumi.
3. Fry slices in oil until golden on both sides, about 3–5 minutes each side. Remove from oil with a metal spatula and place on paper-lined plate to drain excess oil. Season with salt (if desired).
4. Serve salad immediately topped with halloumi cheese slices.
PER SERVING: CAL 463, FAT 33G (9G SAT FAT), CHOL 33MG, SODIUM 1145MG, CARB 28G (6G FIBER, 4G SUGARS), PRO 16G
SERVES: 4 ACTIVE: 5 MIN TOTAL: 15 MIN
2 14-oz. cans Schnucks chickpeas, drained and rinsed
1 tbsp. Schnucks olive oil
½ tsp. smoked paprika
¼ tsp. salt
8 cups romaine lettuce, chopped
1 cup cherry tomatoes, halved
4 hard–boiled eggs, peeled and quartered
1 cup Schnucks frozen whole-kernel corn, thawed
1 cup crumbled blue cheese
1 large avocado, diced
½ red onion, thinly sliced
1. Preheat oven to 425 degrees. Prepare a baking sheet pan with tinfoil. In a medium bowl, add chickpeas, olive oil, paprika and salt. Mix until well combined. Spread on sheet pan in a single layer and bake 10–15 minutes or until crispy. Remove from oven and set aside.
2. On a platter, arrange lettuce. Top with crispy chickpeas, tomatoes, quartered hard-boiled eggs, corn, blue cheese, diced avocado and sliced red onion.
3. Serve immediately with honey mustard vinaigrette.
PER SERVING: CAL 480, FAT 26G (8G SAT FAT), CHOL 216MG, SODIUM 703MG, CARB 47G (13G FIBER, 6G SUGARS), PRO 24G
SERVES: 4 ACTIVE: 3 MIN TOTAL: 5 MIN
¼ cup Schnucks olive oil
2 tbsp. Dijon mustard
1 tbsp. minced garlic
2 tsp. Schnucks honey
2 tsp. lemon juice
1 tsp. Schnucks black pepper
½ tsp. salt
½ tsp. dried thyme leaves
1. In a small bowl, whisk together all ingredients until emulsified, 2–3 minutes. Taste and adjust salt and pepper as needed. Store and refrigerate in an airtight container for up to 7 days.
PER SERVING: CAL 143, FAT 14G (2G SAT FAT), CHOL 0MG, SODIUM 471MG, CARB 4G (0G FIBER, 3G SUGARS), PRO 0G
1 green cabbage
1 purple cabbage
1 stalk celery
3 carrots
1 lemon
2 yellow onions
1 bunch green onions
1 red bell pepper
2 sweet potatoes
1 bunch fresh thyme
5-oz. package romaine hearts
8-oz. bag fresh spinach
2 8-oz. bags sugar snap peas
24 oz. baby bella mushrooms
16-oz. package rigatoni pasta
3.5-oz. package toasted almonds
2 15.5-oz. cans cannellini beans
12-oz. box cornflakes
16 oz. heavy whipping cream
5 oz. grated Parmesan cheese
8 oz. sliced Swiss cheese
1 loaf Vienna bread
12-oz. package sliced bacon
1.5 lb. 90% ground pork
4 large boneless, skinless chicken breasts
SERVES: 4 ACTIVE: 20 MIN TOTAL: 45 MIN
¼ cup Schnucks honey
4 tbsp. hot sauce, divided
2 tsp. Cajun seasoning, divided (DIY recipe on page 15)
½ tsp. chipotle chili powder
4 cups cornflakes
¼ cup grated Parmesan cheese
1 tsp. Schnucks smoked paprika
2 eggs, beaten
4 large boneless, skinless chicken breasts
2 large sweet potatoes, skin on, cut into wedges
2 tbsp. fresh chopped thyme
2 tbsp. Schnucks olive oil
1 tsp. salt
1 cup mayonnaise
1 lemon, juiced and zested
1 tsp. garlic powder
½ tsp. ground black pepper
1. Preheat oven to 425 degrees and line a large baking sheet with parchment paper.
2. In a saucepan over medium-low heat, whisk together honey, 2 tablespoons hot sauce, 1 teaspoon Cajun seasoning and chipotle chili powder. Cook 5 minutes or until hot and bubbling. Season with salt (if desired). Remove from heat and set aside.
3. In a Ziploc bag, crush cornflakes. Add Parmesan cheese, smoked paprika and remaining Cajun seasoning. Close bag and shake to mix. Empty bag into a shallow bowl and set aside.
4. In a medium bowl, whisk eggs and remaining hot sauce together, about 2 minutes. Set aside.
5. On a cutting board, split chicken breasts in half, pound each portion flat until ¼–½ inch thick. Dip each chicken piece in egg wash, then dredge chicken in cornflake mixture, one at a time, covering fully. Place on prepared baking sheet, lying flat, in a single layer.
6. In a medium bowl, combine sweet potato wedges with chopped thyme, olive oil and salt. Toss together until coated evenly in oil. Spread in a single layer on sheet pan with chicken. Bake in oven for 20–25 minutes, until sweet potatoes are crisp and golden brown and chicken is cooked through.
7. In a small bowl, whisk together mayonnaise, lemon juice, lemon zest, garlic powder and black pepper. Taste lemon aioli and add salt (if desired). Refrigerate covered until ready to serve.
8. Serve chicken hot (reserving two of the breasts for the salad on Wednesday) and drizzled in honey sauce with sweet potato wedges and lemon aioli for dipping.
PER SERVING: CAL 492, FAT 23G (5G SAT FAT), CHOL 138MG, SODIUM 968MG, CARB 44G (4G FIBER, 19G SUGARS), PRO 30G
SERVES: 4 ACTIVE: 10 MIN
TOTAL: 15 MIN
12 oz. rigatoni pasta, cooked according to package directions
1 lb. 90% ground pork
1 tbsp. Schnucks olive oil
1 medium onion, diced
16 oz. baby bella mushrooms, sliced
2 cups fresh spinach
1 tsp. minced garlic
¾ cup low-sodium vegetable stock
1 tsp. Schnucks Italian seasoning
½ cup heavy whipping cream
½ loaf Schnucks Vienna bread
1. Heat a large skillet over medium-high heat. Cook ground pork, breaking apart with a spatula, for 5–6 minutes, until cooked through. Place ground pork in a bowl and cover to keep warm.
2. Add oil and onions to the skillet, then cook for 3–4 minutes. Add mushrooms and cook for 3 minutes more, stirring frequently. Add garlic and spinach; stir just until spinach has wilted. Add stock, Italian seasoning and cream. Season with salt and pepper (if desired). Simmer for 3–4 minutes, then stir in ground pork and pasta. Serve immediately with crusty Vienna bread.
PER SERVING: CAL 670, FAT 22G (9G SAT FAT), CHOL 34MG, SODIUM 841MG, CARB 82G (6G FIBER, 7G SUGARS), PRO 48G
SERVES: 4 ACTIVE: 5 MIN TOTAL: 10 MIN
2 cups green cabbage, thinly sliced
2 cups purple cabbage, thinly sliced
2 romaine hearts, chopped
1 red bell pepper, seeded and thinly sliced
2 cups sugar snap peas, sliced
2 cups carrots, thinly sliced
2 leftover Hot Honey Chicken breasts, sliced
4 green onions, thinly sliced
1/
3 cup toasted almonds
¼ cup hot honey vinaigrette
1. In a large serving bowl, add cabbage, lettuce, peppers, peas and carrots. Toss with salad tongs to combine. Add dressing and toss again.
2. Top with sliced chicken, green onions and toasted almonds. Refrigerate until ready to serve.
PER SERVING: CAL 343, FAT 11G (2G SAT FAT), CHOL 109MG, SODIUM 390MG, CARB 31G (9G FIBER, 21G SUGARS), PRO 31G
HOT HONEY VINAIGRETTE
SERVES: 4 ACTIVE: 15 MIN TOTAL: 15 MIN
1/3 cup apple cider vinegar
1/3 cup Schnucks honey
2 tsp. Schnucks less-sodium soy sauce
1½ tsp. hot sauce
1 tsp. Schnucks ground ginger
1 tsp. ground black pepper
¼ tsp. garlic powder
2/3 cup Schnucks pure olive oil
1 tsp. toasted sesame seeds (optional)
1. In a blender, place all ingredients except oil and sesame seeds. Blend on high speed until smooth.
2. With blender on low speed, drizzle in olive oil slowly, place lid cap back on and blend on high for 1 minute, until emulsified. Season with salt and pepper (if desired).
3. Add toasted sesame seeds to dressing and keep refrigerated in a covered container up to 7 days.
PER SERVING: CAL 216, FAT 19G (3G SAT FAT), CHOL 0MG, SODIUM 24MG, CARB 14G (0G FIBER, 12G SUGARS), PRO 0
SERVES: 4 ACTIVE: 20 MIN TOTAL: 45 MIN
2 15.5-oz. cans Schnucks cannellini beans, drained and rinsed
2 strips of bacon, thinly sliced
8 oz. 90% ground pork
½ medium yellow onion, diced
1 tbsp. minced garlic
1 medium carrot, peeled and diced
1 stalk celery, diced
4 cups unsalted vegetable stock
1 tsp. Schnucks Italian seasoning
½ tsp. ground black pepper
½ cup fresh spinach
1 tbsp. chopped fresh parsley (optional)
1. Place a large stockpot over mediumhigh heat, then add bacon and ground pork. Cook, stirring constantly and breaking the pork into small chunks, 6–8 minutes, until just starting to become crispy. Add onion, garlic, carrot and celery, then cook for 3–4 minutes until fragrant.
2. Add stock, Italian seasoning and pepper. Add beans to the pot, bring to a boil, reduce heat to low, cover and let simmer for 15 minutes, until vegetables are tender and soup has slightly thickened. Stir in spinach and serve topped with parsley.
PER SERVING: CAL 396, FAT 12G (1G SAT FAT), CHOL 3MG, SODIUM 457MG, CARB 46G (17G FIBER, 6G SUGARS), PRO 26G
SERVES: 4 ACTIVE: 13 MIN TOTAL: 25 MIN
1 tbsp. Schnucks olive oil
½ medium yellow onion, thinly sliced 8 oz. Schnucks baby bella mushrooms, sliced
3 tbsp. unsalted butter, softened 8 slices Vienna bread
8 slices Schnucks Swiss cheese
1/3 cup fresh spinach
1. In a large skillet over medium-high heat, add olive oil, onions, spinach and mushrooms. Cook, stirring constantly, for 5–6 minutes, until browned and softened. Set aside.
2. Butter one side of the bread slices. On the unbuttered side of four slices, place a slice of cheese, a quarter of the mushroom and spinach mixture, remaining cheese and the other slice of bread.
3. Place sandwiches in the same skillet over medium-low heat. Cook for approximately 6–7 minutes per side until bread is golden brown and cheese is melted. Serve immediately.
PER SERVING: CAL 544, FAT 15G (5G SAT FAT), CHOL 35MG, SODIUM 822MG, CARB 72G (4G FIBER, 8G SUGARS), PRO 32G
Put the cherry on top of your week with these ice cream upgrades. Tailor basic flavors to your taste buds!
vanilla - 1/2 gallon
chocolate - 1/2 gallon
SERVING SIZE: 2 scoops
pumpkin puree - 15-oz. can
strawberry chunks - 1 cup
pear chunks - 1 cup
banana slices - 1 cup
apple chunks - 1 cup
apple cider - 1 cup
espresso - 1 shot
Jell-O (powder) - 3.4-oz. packet
cinnamon - 1 tsp.
chai spice - 1 tsp.
spirit - 1/4 cup
graham crackers - 4.8-oz sleeve
mini chocolate chips - 1 cup
white chocolate morsels - 1 cup
marshmallows - 1 cup
brownie bites - 1 cup
cookie dough - 1 cup
peanuts - 1 cup
maple syrup - 3 tbsp.
hot fudge - 1 cup
caramel - 1 cup
honey - 1 cup
condensed milk - 14-oz. can
1. Place a large bowl in the freezer to prepare for ice cream, about 30 minutes.
2. In a small bowl, combine all mix ins. Whisk 2 minutes or until fully combined. Set aside.
SERVES: 9 ACTIVE: 15 MIN TOTAL: 4 HR
VANILLA ICE CREAM
1/2 gallon
CONDENSED MILK 14-oz. can MAPLE SYRUP
3 tbsp.
VANILLA EXTRACT
1 tbsp.
CANDIED PECANS chopped 1 cup
PER SERVING (2/3 CUP): CAL 624, FAT 33G (14G SAT FAT), CHOL 73MG, SODIUM 168MG, CARB 76G (2G FIBER, 60G SUGARS), PRO 11G
Oreo - 1 cup
pretzels - 1 cup
granola - 1 cup
sprinkles - 1/2 cup
Fruit Loops - 1 cup
candied pecans - 1 cup
chocolate chunks - 1 cup
3. Add ice cream to the large chilled bowl. Using an electric mixer, mix on low until ice cream is soft but not melted, about 5 minutes.
4. Add mixed toppings. Mix on low until just combined.
5. Working quickly, transfer the mixed ice cream into a smaller bowl or Tupperware container. Immediately cover with a double layer of plastic wrap, pressing the first layer of wrap to surface of ice cream to minimize exposure to air. Wrap tightly with a second layer of plastic to seal the entire bowl. Place in deepest part of freezer, closest to your ice bin. Freeze minimum 4 hours, best overnight, before serving.
now try our faves!
AND HALF 1/4 cup
INSTANT ESPRESSO POWDER 3 tsp.
CHOCOLATE CHIPS SEMI-SWEET 1 cup
PER SERVING (2/3 CUP): CAL 418, FAT 20G (12G SAT FAT), CHOL 36MG, SODIUM 141MG, CARB 65G (4G FIBER, 51G SUGARS), PRO 4G
+
B ACK
Storing your ice cream in the back, beneath other frozen items, will help protect
