Seven Day Meal Planning with the ShopRite Circular
←
→
Page content transcription
If your browser does not render page correctly, please read the page content below
Seven Day Meal Planning
with the ShopRite Circular
Created by: ERRHN Nutritionist—Brittany Reitano
Ellenville Hospital’s Rural Health Network would like to present you with a
packet of healthy meal recipes for every family. When creating these meals we
need to keep in mind our budget, which is why we use the ShopRite circular to
help make meal prepping easier and cheaper!
This Week’s Meals:
Monday Chicken with peach-mango salsa
Tuesday Stuffed Cabbage
Wednesday Chili lime salmon with potatoes and peppers
Thursday Chickpea and Potato Curry
Friday Chicken sausage and peppers
Saturday Chipotle Corn Chowder
Sunday Paprika Chicken Thighs with Brussel Sprouts
The meals included were created around the main items listed in the sale flyer.
Please keep in mind that not all items listed in the recipes will be on sale.
Those included in the circular will have a * next to them.
We have included some estimated prices based on the circular, but these are
subject to change. Ellenville Regional Hospital has no control over the price
of products.
Shopping List Page 1 of 3
Shopping List
These are the ingredients you will need for this weeks menu. Make sure to check of
the ingredients you already have at home so you don’t buy them again! All of the
prices listed are estimations based on the weekly circular that are subject to
change. We include them to help you calculate an estimated cost to help you budget.
Ellenville Regional Rural Health Network has no control over product pricing.
Dairy Estimated Cost
Produce Estimated Cost
Peaches (2 medium size) $1.99/lb.
Cucumber (1) 3 for $1.99
Red Onion (1) $0.99/lb.
Onion (1) $1.29/lb.
Cabbage leaves (1 large head) $0.59/lb.
Fresh parsley (small bunch) $1.49/bunch
Yukon Gold Potatoes (2 lb.) - need for two recipes $0.94/lb.
Bell Peppers (8) - need for three recipes *Green* $1.69/lb.
Sweet onion (1) $1.29/lb.
Grape tomatoes (1 –2 pkg.) $1.99/pint
Leeks (6) $3.99/ea.
Red potatoes (3 medium) $0.96/lb.
Brussel Sprouts (1 lb.) $2.99/lb.
Shallots (4 small) 3.99/lb.
Shopping List Page 1 of 3
These are the ingredients you will need for this weeks menu. Make sure to check of the
ingredients you already have at home so you don’t buy them again! All of the prices listed
are estimations based on the weekly circular that are subject to change. We include them
to help you calculate an estimated cost to help you budget. Ellenville Regional Rural Health
Estimated
Frozen
Cost
Peas (2) - ShopRite Brand 3 for $4
Frozen corn (1 large bag) - ShopRite Brand 3 for $4
Canned/ Jar Items Estimated Cost
Peach Preserves ( 1 jar) - Smuckers $3.29/jar
Tomato Paste (1 can )- Tuttorosso $0.75/can
Crushed tomatoes (1 can) - Hunts 3 for $5
Diced tomatoes—no salt (1 can) ShopRite Brand $0.99/can
Low sodium Chickpeas (1 can) - Wholesome Pantry $0.94/can
Pasta & Rice Estimated Cost
Brown Rice—Bowl & Basket $2.29
Breads & Bread Crumbs Estimated Cost
Italian Bread Crumbs—Colonna $1.25
Baguette Slices $2.49
Nuts & Nut Spreads Estimated
Cost
Estimated
Meat/Fish
Cost
Boneless skinless chicken breast (4– 6oz. Ea.) - Oasis 1 $3.29/lb.
Ground Beef (1lb.) - 90% lean $3.79/Lb.
Salmon Fillet (1 1/4lb.) *Fresh Norwegian* $8.99/lb.
Chicken Sausage (1 pkg.) - Al fresco 2 for $7
4 large or 8 small chicken thighs– skin removed—Oasis $1.19/lb.
Shopping List Page 3 of 3
These are the ingredients you will need for this weeks menu. Make
sure to check of the ingredients you already have at home! All of the prices listed are
estimations based on the weekly circular that are subject to change. We include them to
help you calculate an estimated cost to help you budget. Ellenville Regional Rural Health
Network has no control over product pricing.
Other Stuff
Balsamic Vinegar *Cento* $2.69
Canned Chopped Chipotle Peppers *Goya* $3.49
Reduced Sodium Chicken Broth *ShopRite* 3 for $4
All Purpose flour *Gold* $2.39
Spices, Sauces, & Condiments Estimated Cost
Chili Powder *Badia* $2.29
Curry Powder ( for large container) *Badia* $2.29
Garam Masala (coriander, black pepper, cumin, cardamom, cinna- $1.49
Spices, Condiments, & Pantry Items you might already have:
Kosher Salt $1.99
Extra Virgin Olive Oil $6.99
Oregano $1.69
Lemon/ Lime Juice $1.49
Crushed Red Pepper Flakes $2.49
Pepper 2 for $5
Vegetable Oil ( Bowl & Basket brand) $1.99
Cumin $1.99
Paprika $1.99
Garlic Powder $2.99
Brown Sugar $2.29
Monday: Chicken with Peach Mango Salsa
Ingredients: Directions
• 1-1/2 cups chopped 1. For salsa, in a small bowl, combine peaches,
peeled fresh peaches cucumber, 2 tablespoons preserves, onion, mint
(about 2 medium) and 1/4 teaspoon salt.
• 3/4 cup chopped 2. Sprinkle chicken with pepper and remaining salt.
cucumber On a lightly greased grill rack, grill chicken,
• 4 tablespoons peach covered, over medium heat 5 minutes. Turn; grill 7-
preserves, divided 9 minutes longer or until a thermometer reads
• 3 tablespoons finely 165°, brushing tops occasionally with remaining
preserves. Serve with salsa.
chopped red onion
• 1 teaspoon minced Serving Size: 1 chicken breast with a Tbs. of the
fresh mint peach-mango salsa
• 3/4 teaspoon salt,
Calories 206 kcal
divided
• 4 boneless skinless
chicken breast halves
(6 ounces each)
• 1/4 teaspoon pepper
Tuesday: Stuffed Cabbage
Ingredients Directions
1. Preheat oven to 350°. In a large deep skillet (or large pot)
FOR THE SAUCE
over medium heat, heat oil. Add onion and cook until soft, 5
• 2 tbsp. extra-virgin olive oil minutes. Stir in tomato paste and garlic and cook until
• 1/2 large onion, chopped fragrant, 1 minute. Pour over tomatoes then add vinegar,
sugar, and oregano.
• 3 cloves garlic, minced
2. Lower heat to medium-low and simmer for 20 minutes.
• 2 tbsp. tomato paste Season with salt and pepper.
• 1 (28-oz.) can crushed FOR THE ROLLS
tomatoes
1. In a large pot of boiling water, blanch cabbage leaves until
• 2 tbsp. balsamic vinegar tender and flexible, about 1 minute.
• 1 tbsp. brown sugar 2. Make filling: In a large bowl, combine ground meats, 1 cup
• 2 tsp. dried oregano sauce, rice, bread crumbs, onion, and parsley. Season with
salt and pepper.
• Kosher salt
3. Spread a thin layer of sauce on the bottom of a large baking
• Freshly ground black
dish.
pepper
4. Using a paring knife, cut out the hard triangular rib from
FOR THE CABBAGE ROLLS
each cabbage leaf. Place about ⅓ cup filling into one end of
• 15 cabbage leaves each leaf, then roll up, tucking in the sides as you roll. Place
• 1 lb. ground beef rolls seam side-down on top of sauce in baking dish. Spoon
remaining sauce on top of cabbage rolls then cover dish
• 1/4 c. uncooked brown rice
with foil. Bake 1 hour 15 minutes, until rice and meat are
• 1/4 c. Italian bread crumbs cooked through.
• 1/2 large onion, chopped 5. Garnish with more parsley before serving.
• 2 tbsp. freshly chopped
parsley, plus more for
Per Serving: 1 stuffed cabbage
garnish
223.1 calories
• Kosher salt
• Freshly ground black
pepper
Wednesday: Chili Lime Salmon w/ Potatoes & Peppers
Ingredients Directions:
• 1 pound Yukon Gold 1. Preheat oven to 425 degrees F. Coat a large
potatoes, cut into 3/4-inch rimmed baking sheet with cooking spray.
pieces
2. Toss potatoes, 1 tablespoon oil, 1/4 teaspoon salt
• 2 tablespoons extra-virgin and pepper together in a medium bowl. Transfer to
olive oil, divided
the prepared pan and roast for 15 minutes.
• ¾ teaspoon salt, divided
3. Meanwhile, combine chili powder, cumin, garlic
• ¼ teaspoon ground pepper powder, lime zest and the remaining 1/2 teaspoon
• 2 teaspoons chili powder salt in a small bowl. Place bell peppers in the
• 1 teaspoon ground cumin medium bowl and add the remaining 1 tablespoon
• ½ teaspoon garlic powder oil and 1/2 tablespoon of the spice mixture; toss
well to coat. Coat the salmon with the remaining
• 1 lime, zested and
quartered spice mixture.
• 2 medium bell peppers, 4. After 15 minutes, remove the pan from the oven.
any color, sliced Add the peppers and stir to combine. Roast for 5
• 1 ¼ pounds center-cut minutes. Remove from the oven; move some of the
salmon fillet, skinned, if vegetables over and add the salmon to the pan.
desired, and cut into 4 Roast until the salmon is just cooked through, 6 to
portions 8 minutes. Serve with lime wedges.
Serving Size: 1 1/4 Cup Vegetables & 1 Piece Fish
Per Serving: 405 caloriesThursday: Chickpea and Potato Curry
Ingredients: Directions:
• 1 pound Yukon Gold 1. Bring 1 inch of water to a boil in a large pot fitted with a
potatoes, peeled and cut steamer basket. Add potatoes, cover and steam until
into 1-inch pieces tender, 6 to 8 minutes. Set the potatoes aside. Dry the pot.
• 3 tablespoons grapeseed 2. Heat oil in the pot over medium-high heat. Add onion and
oil or canola oil cook, stirring often, until soft and translucent, 3 to 5
• 1 large onion, diced minutes. Add garlic, curry powder, salt and cayenne; cook,
stirring constantly, for 1 minute. Stir in tomatoes and their
• 3 cloves garlic, minced juice; cook for 2 minutes. Transfer the mixture to a blender
• 2 teaspoons curry powder or food processor. Add 1/2 cup water and puree until
smooth
• ¾ teaspoon salt
3. Return the puree to the pot. Pulse the remaining 1/4 cup
• ¼ teaspoon cayenne
water in the blender or food processor to rinse the sauce
pepper
residue. Add to the pot along with the reserved potatoes,
• 1 (14 ounce) can no-salt- chickpeas, peas and garam masala. Cook, stirring often,
added diced tomatoes until hot, about 5 minutes.
• ¾ cup water, divided
• 1 (15 ounce) can low-
sodium chickpeas, rinsed
Serving Size: 1 1/4 Cups
• 1 cup frozen peas
Per Serving: 321 calories
• ½ teaspoon garam masala
(see Tip)
Tip: Garam masala, a mix of
coriander, black pepper,
cumin, cardamom, cinnamon
and other spices, adds a
warming, complex layer of
flavor to this Indian stew.Friday: Chicken Sausage and Peppers
Directions:
Ingredients
1.Preheat oven to 425 degrees F. Coat a 15x10-inch
• Nonstick cooking spray
• 4 medium red, yellow, baking pan with cooking spray. In the prepared pan
orange, and/or green combine peppers, onion, and tomatoes. Drizzle with
sweet peppers, cut into oil and vinegar; toss gently to coat. Roast 30 minutes.
1-inch pieces
2. Push vegetables to one side, exposing about one-
• 1 large sweet onion, cut
into thin wedges fourth of the pan. Place sausage in pan. Roast 10 to
• 2 cups grape tomatoes 15 minutes more or until vegetables are tender and
• 1 tablespoon olive oil sausage is heated through. Sprinkle with oregano. If
• 1 tablespoon balsamic desired, serve with toasted baguette slices.
vinegar
• 1 (12 ounce) package Serving Size: 1 1/3 Cups
Italian-flavor cooked Per Serving: 249 calories
chicken sausage, such
as Al Fresco brand, bias
-sliced into thirds
• 1 tablespoon snipped
fresh oregano
• Toasted baguette slices
(optional)Saturday: Chipotle Corn Chowder
Ingredients: Directions
1. Heat oil in a large saucepan over medium heat. Cook and stir
• 1 tablespoon olive oil
leeks and bell pepper in the hot oil about 10 minutes or until
• 2 cups thinly sliced leeks (6 tender.
medium) 2. Add 2 3/4 cups of the broth to the saucepan. Bring to boiling.
Stir in corn, potatoes, chipotle peppers, and paprika. Return to
• 1 cup chopped red and/or boiling; reduce heat. Simmer, covered, for 10 to 15 minutes or
green bell pepper until the potatoes are tender.
• 3 cups reduced-sodium 3. Meanwhile, combine the remaining 1/4 cup broth and the flour
in a screw-top jar. Cover and shake until smooth; stir into the
chicken broth, divided
potato mixture. Cook and stir until slightly thick and bubbly.
• 3 cups fresh or frozen Cook and stir for 1 minute more. If desired, season with salt.
whole kernel corn
• 2 ¼ cups finely chopped
red potatoes (3 medium) Serving Size: 1 2/3 Cups
Per Serving: 362 calories
• 1 to 3 teaspoons chopped,
canned chipotle peppers in
adobo sauce
• 1 teaspoon paprika
• 2 tablespoons all-purpose
flour
• Salt (optional)Sunday: Paprika Chicken Thighs with Brussel Sprouts
Ingredients: Directions:
• 1 pound Brussels sprouts, 1. Position rack in lower third of oven; preheat to 450 degrees F.
trimmed and halved (or 2. Combine Brussels sprouts, shallots and lemon with 2
quartered if large) tablespoons oil and 1/4 teaspoon each salt and pepper on a
• 4 small shallots, quartered large rimmed baking sheet
• 1 lemon, sliced 3. Mash garlic and the remaining 1/2 teaspoon salt with the side of
a chef's knife to form a paste. Combine the garlic paste with
• 3 tablespoons extra-virgin
paprika, thyme and the remaining 1 tablespoon oil and 1/4
olive oil, divided
teaspoon pepper in a small bowl. Rub the paste all over
• ¾ teaspoon salt, divided chicken. Nestle the chicken into the Brussels sprouts.
• ½ teaspoon ground pepper, 4. Roast on the lower rack until the Brussels sprouts are tender
divided and an instant-read thermometer inserted into the thickest part
• 2 cloves garlic, minced of the chicken without touching bone registers 165 degrees F,
20 to 25 minutes.
• 1 tablespoon smoked
paprika, sweet or hot
• 1 teaspoon dried thyme
• 4 large or 8 small bone-in Serving Size: 1 Large Or 2 Small Thighs & 3/4 Cup Vegetables
chicken thighs (about 2 1/2 Per Serving: 453 calories
pounds), skin removedYou can also read
