Seven Day Meal Planning with the ShopRite Circular
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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 Eggplant Pizza’s
Tuesday Chicken Cutlets with Sundried Tomato Cream Sauce
Wednesday Sweet & Sour Pork with Sesame Crust
Thursday Homemade Chicken Ramen Noodle Bowls
Friday Pine–Nut crusted Cod with Onions and Tomatoes
Saturday Sesame Chicken & Broccoli with Scallion-Ginger Sauce
Sunday Salmon Cakes with Arugula Salad
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
Shredded Mozzarella Cheese * ShopRite * $1.99
Heavy Cream * Bowl and Basket * $1.99
Parmesan Cheese *Colonna* $3.49
Eggs ( Need 2) * ShopRite* $1.79
Light Sour Cream *Daisy* $1.99
Buttermilk— low-fat *Bowl & Basket* $2.19
Produce Estimated Cost
Eggplant (1 lb.) $1.69/ea.
Cremini Mushrooms (1 pkg.) $1.89/pkg.
Fresh Basil (1 bunch) $3.99/bunch
Shallots (3) $3.99/lb.
Fresh Parsley (1 bunch) $1.49/bunch
Summer Squash or Zucchini (2 lbs.) $1.69/lb.
Fresh Ginger (1 –2) $1.99/lb.
Cilantro ( 1 bunch) $1.49/bunch
Red Onion (1) $1.29/lb.
Roma Tomatoes (8) $1.49/lb.
Broccoli (2 heads) $2.99/bunch
Red Bell Pepper (1) $1.99/lb.
Fresh Dill (1 small bunch) $1.99/bunch
Arugula (2 bags) $2.99/pkg
Radishes ( 1 bunch) $1.49/bunch
Shredded Carrots (1 bag) $1.99/bag
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
Canned/ Jar Items Estimated Cost
Sun Dried Tomatoes (1 jar) * Bowl & basket* $3.99/jar
Apricot Jam (1 jar) *Bella* $1.00/jar
Low sodium chicken noodle soup (1 can) *Progresso* 4 for $6
Kalamata Olives (1 Jar) *Shop Rite* $3.49/jar
Pasta & Rice Estimated Cost
Breads & Bread Crumbs Estimated Cost
Whole wheat bread crumbs (need for two recipes) *4C* $1.49
Panko Bread Crumbs whole wheat *ShopRite* $1.79
Nuts & Nut Spreads Estimated
Cost
Pine Nuts (Optional) *Badia* $4.99
Estimated
Meat/Fish
Cost
Italian Turkey Sausage *Butterball* $3.99
Chicken Cutlets (1 lb.) *ShopRite* $3.99
Boneless Pork Chops (1 lb.) *ShopRite* $2.99/lb.
Cod Fillets *Gorton's Frozen* $7.99/lb.
Bone-In Chicken Thighs ( 2 lbs.) * Bowl & Basket* $1.29/lb.
Salmon (1 lb.) $8.99/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
Dry White Wine *Goya* $2.89
Rice Vinegar *Kikkoman* $1.69
Dijon Mustard *Guldens* $1.79
Spices, Sauces, & Condiments Estimated Cost
Reduced Sodium Marinara Sauce *Paesana* $2.99
Low sodium tamari sauce * San J* $2.99
Siracha * Huy Fong Foods* $3.49
Spices, Condiments, & Pantry Items you might already have:
Sea Salt Or Kosher $1.99
Extra Virgin Olive Oil $6.99
Oregano $1.69
Lemon/ Lime Juice $1.49
Crushed Red Pepper Flakes $2.49
Cayenne Pepper $2.29
Ground Coriander * $3.99
Ground Cumin * $1.79
Onion Powder * $1.79
Garlic Powder $2.99
Brown Sugar $1.99
Monday: Low-Carb Eggplant Pizzas
Ingredients: Directions:
• 1 pound eggplant, 1.Preheat oven to 375 degrees F. Sprinkle eggplant slices with
unpeeled, cut salt; place on a paper-towel-lined plate and let stand for 10
minutes. Pat with a paper towel to remove excess moisture.
crosswise into 1/2- Brush both sides with oil and sprinkle with pepper; place in a
inch-thick slices single layer on a parchment-paper-lined rimmed baking sheet.
• ⅛ teaspoon kosher Bake until tender and lightly browned, 18 to 20 minutes.
salt Remove from oven. Increase oven temperature to broil with
• 2 tablespoons extra- rack about 6 inches from heat.
virgin olive oil 2. Meanwhile, heat a medium nonstick skillet over medium-
• ¼ teaspoon ground high. Add sausage and mushrooms and cook, stirring often,
pepper until the sausage is no longer pink and the mushrooms are
tender and browned, about 6 minutes. Set aside.
• 2 ½ ounces mild or
hot Italian turkey 3. Spread marinara evenly over the eggplant slices (1 1/2 to 2
sausage, casing teaspoons each). Divide the sausage mixture evenly among
the slices and sprinkle evenly with cheese. Broil until the
removed cheese is melted and browned, about 3 minutes. Sprinkle with
• 1 cup sliced fresh basil and serve immediately.
cremini mushrooms
• ⅓ cup reduced-
sodium marinara Serving Size: 3 pizzas
sauce
• 1 cup shredded part- Per Serving: 214 calories
skim mozzarella
cheese
• 2 tablespoons
chopped fresh basil
or small basil leaves
Tuesday: Chicken Cutlets with Sundried Tomato Sauce
Ingredients Directions:
1. Sprinkle chicken with 1/8 teaspoon each salt and pepper.
• 1 pound chicken cutlets
Heat sun-dried tomato oil in a large skillet over medium
• ¼ teaspoon salt, divided heat. Add the chicken and cook, turning once, until browned
• ¼ teaspoon ground and an instant-read thermometer inserted into the thickest
pepper, divided part registers 165 degrees F, about 6 minutes total.
Transfer to a plate.
• ½ cup slivered oil-packed
sun-dried tomatoes, plus 1 2. Add sun-dried tomatoes and shallots to the pan. Cook,
tablespoon oil from the jar stirring, for 1 minute. Increase heat to high and add wine.
Cook, scraping up any browned bits, until the liquid has
• ½ cup finely chopped mostly evaporated, about 2 minutes. Reduce heat to
shallots medium and stir in cream, any accumulated juices from the
• ½ cup dry white wine chicken and the remaining 1/8 teaspoon each salt and
pepper; simmer for 2 minutes. Return the chicken to the
• ½ cup heavy cream
pan and turn to coat with the sauce. Serve the chicken
• 2 tablespoons chopped topped with the sauce and parsley.
fresh parsley
Serving Size: 3 oz. chicken and 1/4 cup sauce
Per Serving: 324 calories
Wednesday: Sweet & Sour Pork with Baked Squash
Directions:
Ingredients
1. Sprinkle pork with salt and white pepper. Place sesame
• 1 pound thin, boneless
seeds in a shallow dish and dredge the pork in them,
pork chops, trimmed
pressing to help them adhere.
• ¼ teaspoon salt
2. Heat oil in a large skillet over medium-high heat. Add the
• ¼ teaspoon ground white pork and cook, turning once, until browned and an instant-
pepper read thermometer inserted in the thickest part registers 145
• ½ cup sesame seeds degrees F, 6 to 8 minutes total.
• 2 tablespoons peanut oil 3. Meanwhile, combine jam and tamari (or soy sauce) in a
small saucepan. Bring to a simmer over medium-high heat
• 3 tablespoons apricot jam and cook until darkened and slightly thickened, 2 to 3
• 2 tablespoons low-sodium minutes. Serve the pork with the sauce, garnished with
tamari or reduced-sodium scallions, if desired.
soy sauce Squash:
• 1 tablespoon Sliced 1. Preheat the oven to 350°F. Remove the stem ends and
scallions for garnish slice the squash cross-wise in 1/4-inch-thick rounds. Toss
Squash: with the olive oil.
• 2 pounds summer 2. In a small bowl, combine the bread crumbs, Parmesan, salt,
squash (zucchini, and pepper. Arrange the squash rounds in a 9x12-inch
pattypan squash, rectangular baking dish, or 10-inch pie plate. Sprinkle the
yellow crookneck bread crumb mixture over.
squash) 3. Cover the baking dish with foil and bake in the oven for 30
• 1/4 cup olive oil minutes. Remove foil and bake another five minutes until
• 1/2 cup grated the top is bubbling and crispy.
Parmesan cheese
• 1/3 cup bread
crumbs Serving Size: 3 oz. pork & 1 Tbsp. sauce 1 cup squash
• 1/2 teaspoon flaked Per Serving: 435 calories
salt
• 1/4 teaspoon freshly
ground pepperThursday: Homemade Chicken Ramen Noodle Bowls
Ingredients: Directions:
• 1 (10.75 ounce) can 1 (10 1. Prepare soup according to package directions. Stir in ginger
ounce) can condensed low and heat until simmering.
-sodium chicken noodle
2. Divide the soup between 2 wide, shallow bowls. Top each
soup
with 1/4 cup each cilantro and carrot, 2 tablespoons scallions
• 1 ½ teaspoons grated fresh and an egg. Finish with Sriracha to taste and sesame seeds.
ginger
• ½ cup fresh cilantro leaves
• ½ cup grated carrot
• ¼ cup thinly sliced
Serving Size: 1 cup
scallions Per Serving: 175 calories
• 2 soft-boiled or hard-boiled
eggs, halved
• 1 teaspoon 1/2 to 1
teaspoon Sriracha
• ½ teaspoon toasted
sesame seedsFriday: Pine Crusted Cod with Onions & Tomatoes
Directions:
Ingredients:
1. Thaw fish, if frozen. Preheat oven to 425 degrees F.
• 8 ounces fresh or frozen
Cook onion, covered, in a very large skillet in hot oil
skinless cod fillets, 1/2
over medium-low heat for 15 minutes, stirring
to 1 inch thick
occasionally. Uncover and cook for 5 to 8 minutes more
• 1 large red onion, thinly or until the onion is lightly browned and very tender,
sliced stirring occasionally. Add tomatoes, olives, and garlic;
• 2 tablespoons olive oil cook and stir for 3 to 5 minutes more or until the
tomatoes are just softened and the mixture is heated
• 8 medium roma
through. Stir in parsley and lemon juice.
tomatoes, coarsely
chopped 2. Meanwhile, line a 15x10-inch baking pan with foil;
coat the foil with cooking spray. Set aside. Rinse the
• ½ cup sliced, pitted
fish; pat dry with paper towels. Place the fish in the
Kalamata olives
prepared pan; measure thickness of the fish. Sprinkle
• 6 cloves garlic, minced top of the fish with salt and pepper. Combine panko,
• ½ cup chopped fresh pine nuts, and reserved lemon peel in a small bowl.
Italian parsley Evenly spoon on top of the fish, spreading to an even
layer.
• 1 teaspoon finely
shredded lemon peel 3. Bake the fish for 4 to 6 minutes per 1/2-inch
(set aside) thickness or until the fish flakes easily when tested with
a fork and the crumb mixture is golden brown.
• ¼ cup lemon juice
4. To serve, divide the onion mixture among eight
• ½ teaspoon salt
serving plates. Top each with a piece of fish. If desired,
• ¼ teaspoon ground garnish with lemon wedges and parsley sprigs.
pepper
• ⅓ cup whole-wheat
panko (Japanese-style
bread crumbs)
• ¼ cup chopped pine
nuts
• 1 wedge Lemon wedges
• 1 sprig Fresh Italian
parsley sprigsSaturday: Sesame Chicken & Broccoli with Scallion-Ginger Sauce
Ingredients: Directions
• 8 cups broccoli florets with 1. Place a large rimmed baking sheet in the oven. Preheat
2-inch stalks attached oven to 425 degrees F.
• 2 tablespoons sesame oil, 2. Combine broccoli, 1 tablespoon sesame oil and 1/4
teaspoon each salt and pepper in a large bowl. Toss
divided
chicken with the remaining 1 tablespoon sesame oil and
• 1 teaspoon salt, divided 1/4 teaspoon each salt and pepper in another bowl.
• ½ teaspoon ground pepper, 3. Place the chicken skin-side-down in a single layer on one
side of the preheated pan. Roast for 15 minutes. Turn the
divided
chicken over and add the broccoli to the other side of the
• 2 pounds bone-in chicken pan. Continue cooking, turning the broccoli halfway
thighs, trimmed through, until the chicken is just cooked through and the
broccoli is tender, 20 to 25 minutes more.
• 2 tablespoons Olive oil
4. Meanwhile, heat a small skillet over medium-high heat
• 3 tablespoons minced until almost smoking. Add avocado oil, scallion, ginger,
scallion vinegar and the remaining 1/2 teaspoon salt; cook,
stirring, for 15 seconds. Remove from heat.
• 2 teaspoons minced fresh
ginger 5. Serve the chicken and broccoli drizzled with the scallion-
ginger sauce and sprinkled with sesame seeds.
• 1 teaspoon rice vinegar
• 2 teaspoons toasted
sesame seedsSunday: Salmon Cakes with Arugula Salad
Ingredients: Directions:
• 1 pound salmon, preferably 1. Coarsely chop salmon and place half in a food processor. Add 1
wild, skinned tablespoon lemon juice and 1 teaspoon mustard. Process,
scraping down the sides as necessary, until smooth. Add the
• 2 tablespoons lemon juice,
remaining salmon, bell pepper, shallot and 1/4 teaspoon pepper
divided
and pulse until the mixture is combined but still chunky.
• 2 teaspoons Dijon mustard,
2. Transfer the salmon mixture to a medium bowl. Add
divided
breadcrumbs and stir until combined. Form the salmon into 4
• ½ cup finely chopped patties, about 4 inches wide each, and place on a plate. Freeze
yellow bell pepper for 5 minutes.
• 1 tablespoon finely chopped 3. Meanwhile, whisk sour cream) buttermilk, dill and 1/4 teaspoon
shallot salt with the remaining 1 tablespoon lemon juice, 1 teaspoon
• ½ teaspoon ground pepper, mustard and 1/4 teaspoon pepper in a large bowl. Set aside 1/4
divided cup of the dressing for drizzling.
• ½ cup panko breadcrumbs 4. Heat oil in a large cast-iron or nonstick skillet over medium-high
heat. Add the salmon cakes and cook, flipping once, until well
• ½ cup sour cream
browned and cooked through, 2 to 3 minutes per side. Transfer
• ¼ cup buttermilk to a clean plate and sprinkle with the remaining 1/4 teaspoon
• 3 tablespoons chopped salt.
fresh dill 5. Add arugula and radishes to the dressing in the large bowl.
• ½ teaspoon salt, divided Toss to coat. Serve the salmon cakes on top of the salad,
drizzled with the reserved 1/4 cup dressing.
• 2 tablespoons extra-virgin
olive oil
• 1 (5 ounce) package
arugula Serving Size: 1 salmon patty & 1 1/2 cups salad
• 1 cup sliced radishes
Per Serving: 424 caloriesYou can also read
