Seven Day Meal Planning with the ShopRite Circular - Ellenville Regional ...
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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 Grilled Chicken & Eggplant w/ Mozzarella & Tomatoes
Tuesday Greek Turkey Burgers
Wednesday Salsa Simmered Fish
Thursday Ravioli w/ Roasted Eggplant, Tomatoes, & Capers
Friday Chicken Cutlets w/ Artichokes & Lemon-Dill Sauce
Saturday Zucchini Lasagna
Sunday Chicken Pot Pie
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
Mozzarella $4.29
Plain Yogurt $3.49
Parmesan Cheese grated $2.19
Heavy Cream $1.64
Part skim ricotta cheese—15oz $2.79
Shredded mozzarella $1.99
Eggs ( need 2 eggs) $1.29
Unsweetened Almond Milk $2.79
Produce & Herbs Estimated Cost
Eggplants (4) - need for two recipes $1.44/lb.
Parsley (1 bunch) $1.49/bunch
Cheery tomatoes (2 pint) - need for two recipes $1.99/pint
Cucumber (1) $0.83/ea.
Arugula $2.99/bag
Basil (1 bunch) $3.99/bunch
Zucchini (4) $1.99/lb.
Yellow onion (1) $1.29/lb.
Green pepper (1) $1.69/lb.
Portobello Mushrooms (1 small pkg) $1.89/pkg.
Carrots ( 1 bunch) $1.99/bunch
Celery (1 bunch) $1.69/bunch
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
Network has no control over product pricing.
Frozen Estimated
Frozen peas *ShopRite* $1.89/bag
Pearl onions *ShopRite* $1.89/bag
Canned Items Estimated Cost
Tomato Salsa—16 oz. *Frontera* $3.99/jar
Kalamata Olives (1 jar) *ShopRite trading Co. * $1.99/jar
Capers *Roland* $2.99/jar
Artichoke Hearts 1- 14oz * Cento* $1.69/jar
Tomato Sauce 1—14oz *Tuttorosso* $1.59/jar
Tomato paste *Tuttorosso* $0.75/can
Crushed tomatoes 1– 14oz *Hunts* $1.89/can
Pasta & Rice Estimated Cost
Brown rice—optional *Minute* $2.39/box
Frozen Ravioli *Mama Rosie’s* $2.79
Breads & Bread Crumbs Estimated Cost
Flat Breads (4) *Toufayan* $2.99
Whole wheat pie crust *Bowl & basket * $1.99
Nuts & Nut Spreads Estimated
Cost
Estimated
Meat/Fish
Cost
Boneless, skinless chicken breasts (1 1/4 lb.) *Bowl & basket* $4.49/lb.
Ground turkey (2 lb.) - need for two recipes *Butterball* 2 for $6
Cod fillets (4) *Fresh* $7.99/lb.
Chicken cutlets (1 1/2 lb.) - need for two recipes *Fresh* $4.99/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
All purpose flour *Gold* $2.29
White wine vinegar *Holland* $2.49
Red wine vinegar *Regina* $1.59
Corn Starch *Argo* $2.19
Chicken Broth low sodium *College Inn* $2.69
Spices, Sauces, & Condiments Estimated Cost
Worcestershire sauce *ShopRite* $2.19
Dijon Mustard *Guldens* $1.59
Cumin *Badia* $1.99
Spices & Condiments you might already have:
Kosher Salt $1.99
Garlic Powder $2.99
Extra Virgin Olive Oil $6.99
Italian Seasoning $0.99
Table Salt $1.99
Crushed Red Pepper Flakes $2.49
Pepper 2 for $5
Vegetable Oil ( Bowl & Basket brand) $1.99
Cayenne Pepper $1.00
Paprika $2.24
Cinnamon $2.99
Monday: Grilled Chicken Eggplant w/ Mozzarella & Tomatoes
Ingredients Directions
• 1 1/4 pounds boneless,
skinless chicken-breast halves 1. Heat grill to high. Pound chicken with a
(4 small) mallet or small pan to an even 1/2-inch-thick.
• Kosher salt and freshly ground Season with salt and pepper; drizzle with 1
pepper
tablespoon oil.
• 1/2 cup extra-virgin olive oil,
plus more for drizzling 2. Toss eggplants with 3 tablespoons oil,
• 2 medium eggplants (1 1/2 season, and grill, flipping once, until charred
pounds total), sliced 1/2-inch-
thick
in places and tender, about 4 minutes a side.
• 1/2 cup pitted Kalamata olives,
Transfer to a bowl, cover, and let stand until
coarsely chopped fully softened, 10 minutes.
• 1/4 cup chopped fresh herbs,
such as parsley and mint, plus
3. Meanwhile, grill chicken, flipping once, until
more for serving cooked through and charred in places, about
• 2 teaspoons white-wine vinegar 3 minutes a side. Stir together olives,
• 1 pound mixed tomatoes, such remaining 1/4 cup oil, herbs, and vinegar;
as cherry and heirloom, sliced season to taste
• 1 ball (8 ounces) fresh
mozzarella, sliced 4. Arrange chicken, eggplants, tomatoes, and
cheese on a platter or plates. Sprinkle with
olive mixture and more herbs.
https://www.marthastewart.com/1554620/grilled-chicken-and-eggplant-tomato-mozzarella
Tuesday: Greek Turkey Burgers
Ingredients Directions
• 1 pound ground turkey (85
percent lean) 1. Combine turkey, parsley, Worcestershire, Dijon, 1
teaspoon salt, and 1/4 teaspoon pepper. Cover;
• 3 tablespoons chopped
refrigerate 20 minutes. Stir together yogurt, lemon
parsley, plus whole leaves
for serving juice, and zest; season with salt and pepper.
• 2 teaspoons 2. Set a steamer basket in a wide pot containing 1
Worcestershire sauce inch water. Bring to a boil, then reduce heat to
• 2 teaspoons Dijon mustard medium. Form turkey mixture into eight 1/2-inch-
• Kosher salt and freshly thick patties. Steam, covered, until a thermometer
ground pepper inserted into patties reads 165 degrees, 3 to 5
• 1/2 cup plain yogurt (not
minutes. Transfer to a plate; pat dry. Heat a large
Greek) skillet over high; swirl in oil. Sear burgers, flipping
once, until golden, about 2 minutes total. Cook
• 2 tablespoons fresh lemon
juice, plus 1/4 teaspoon breads over an open burner or under the broiler,
grated zest turning occasionally, until charred in spots, 30
• 2 teaspoons extra-virgin seconds. Spread with hummus; top each with 2
olive oil, plus more for patties, cucumber, arugula, and parsley leaves.
drizzling Drizzle with sauce and oil, season with salt and
• 4 flatbreads (each 6 pepper, and serve
inches), such as pitas https://www.marthastewart.com/1527345/greek-turkey-burgers
• Hummus, cucumber
spears, and arugula, for
servingWednesday: Salsa Simmered Fish
Ingredients Directions
• 2 tablespoons olive 1. Heat the oil in a large nonstick frying pan over
oil medium heat until shimmering. Meanwhile, pat the
• 4 (1/2- to 3/4-inch fish dry with paper towels. Sprinkle evenly with the
thick) skinless cod fillets cumin, salt, and pepper on both sides. Place the
(6 ounces each
fish in the pan and sear undisturbed for 1 minute.
• 1 teaspoon ground
cumin Carefully flip with a flat spatula and sear for 1
• 1/4 teaspoon kosher minute more. Transfer to a plate and set aside (the
salt fish will not be cooked through at this point).
• 1/4 teaspoon freshly 2. Add the garlic to the pan. Cook, stirring
ground black pepper
occasionally, until fragrant, about 1 minute. Add the
• 2 cloves garlic,
minced vinegar and use a wooden spoon to scrape any
• 16 ounces tomato browned bits from the bottom of the pan. Stir in the
salsa (about 2 cups) salsa.
• 1 tablespoon red
3. Return the cod fillets and any accumulated juices
wine vinegar
• 2 tablespoons finely to the pan. Simmer uncovered until the fish is
chopped fresh oregano opaque and just cooked through, 2 to 3 minutes.
leaves 4. If using rice, place in 4 shallow bowls. Place a
• Cooked rice, for piece of fish in each bowl and spoon the salsa
serving (optional)
around it. Sprinkle with the oregano and serve
immediately.
https://www.thekitchn.com/recipe-salsa-simmered-fish-252218Thursday: Ravioli w/ Roasted Eggplant, Tomatoes & Capers
Ingredients: Directions:
• 1 pound eggplant
1. Preheat oven to 450°F. Peel eggplant in 1-inch
• 1 1/4 pounds cherry stripes, leaving some skin on. Quarter lengthwise
tomatoes
and slice into 1-inch pieces. On a rimmed baking
• 1 shallot, thinly sliced sheet, toss eggplant, tomatoes, and shallot with oil;
• 1/3 cup extra-virgin olive oil season with salt and pepper. Roast, stirring once,
• Kosher salt and freshly until tomatoes burst and eggplant is caramelized
ground pepper and tender, 35 to 40 minutes.
• 12 ounces store-bought 2. Meanwhile, cook ravioli in a pot of salted water
fresh or frozen cheese or according to package instructions. Reserve 1 cup
spinach ravioli
pasta water, then drain. Return ravioli to pot along
• 2 tablespoons capers, with eggplant mixture, capers, and enough
drained
reserved pasta water to create a silky sauce. Toss
• 1 1/2 ounces Parmigiano- with cheese and basil. Serve, topped with more
Reggiano, grated (1/3 cup),
cheese and basil.
plus more for serving
• 1 cup packed basil leaves,
torn if large, plus more for https://www.marthastewart.com/1549756/ravioli-roasted-eggplant-
serving tomatoes-and-capersFriday: Chicken Cutlets with Artichokes Lemon-Dill Sauce
Ingredients Directions
• 1 tablespoon extra-virgin 1. Heat oil in a large skillet over medium-high heat.
olive oil Sprinkle chicken with salt and pepper, add to the
• 1 pound chicken cutlets pan and cook, flipping once halfway, until cooked
• ⅛ teaspoon salt
• ¼ teaspoon ground through, 6 to 8 minutes.
pepper 2. Meanwhile, whisk cream, lemon juice and
• ¼ cup heavy cream cornstarch in a small bowl.
• 3 tablespoons lemon
juice 3. Transfer the chicken to a plate. Add broth to the
• 4 teaspoons cornstarch pan; bring to a simmer over high heat, scraping up
• 1 cup unsalted chicken any browned bits. Cook until reduced by half, about
broth
• 1 (14 ounce) can 5 minutes. Whisk the cream mixture into the pan
artichoke hearts, rinsed and cook, whisking, until thickened, about 2
and chopped minutes. Return the chicken and any accumulated
• 1 tablespoon chopped juices to the pan along with artichokes and dill;
fresh dill cook for 1 minute.
https://www.eatingwell.com/recipe/281052/chicken-cutlets-with-
artichokes-lemon-dill-sauce/Saturday: Zucchini Lasagna
Ingredients Directions:
• Nonstick cooking spray 1. Preheat oven to 375 degrees F. Place sliced zucchini on large
baking sheet coated with non stick cooking spray. Sprinkle with
• 4 large zucchini, sliced about salt and roast in the oven for 15-20 minutes to help dry out the
1/4 inch thick zucchini a bit. This is a critical step.
• 1/2 tablespoon olive oil 2. While the zucchini noodles are roasting, you can make the
• 3 cloves garlic, minced turkey meat sauce. Heat olive oil in a large pot over medium
high heat. Add garlic, onions, and peppers and cook a few
• 1 small yellow onion, diced minutes until onions become translucent and garlic is fragrant;
• 1 green pepper, diced stir occasionally so that you don't burn it.
• 1 pound lean ground turkey 3. Add in ground turkey and cook until no longer pink. Add in
tomato sauce, crushed tomatoes, tomato paste, oregano, basil,
• 1 - 14 oz can tomato sauce parsley, and a few dashes of red pepper flakes. Bring to a boil,
then reduce heat to low and simmer UNCOVERED 25 to 30
• 1 - 14 oz can crushed tomatoes
minutes or until sauce REALLY thickens up! (If it needs to be
• 4 tablespoons tomato paste thicker, I suggest adding in another tablespoon or two of
tomato paste.) Season with salt and pepper to taste. Remove
• 2 teaspoon dried oregano
from heat to cool.
• handful of basil, finely chopped
4. In a medium bowl, combine egg white, ricotta, and Parmesan.
(about 1/4 cup) Season with a bit of salt and pepper. Add in 1/2 cup of the
• handful of parsley, finely slightly cooled meat sauce and stir to combine and set aside.
chopped (about 1/4 cup) 5. To assemble lasagna, spread 1/2 of the turkey meat sauce into
• 1/2 teaspoon red cayenne the bottom of a 9x13 inch baking pan coated with nonstick
cooking spray. Place zucchini slices evenly over meat sauce,
pepper, if desired
spread on 1/2 of the ricotta mixture, then sprinkle 1/2 of the
• red pepper flakes, if desired mozzarella on.
• 1/2 teaspoon salt 6. Repeat layers again starting with the meat sauce, zucchini
slices and ricotta mixture and finishing with remaining
• Lots of freshly ground black
mozzarella. Cover with foil and bake for 30 min.
pepper
7. Remove foil and bake for 15 minute longer uncovered. Makes
• For the ricotta cheese mixture: 8 very generous servings. Garnish with fresh basil ribbons or
• 15 oz part skim ricotta (or use chopped parsley and extra parmesan cheese.
whole milk) https://www.ambitiouskitchen.com/healthy-low-carb-zucchini-lasagna-spicy-turkey-meat-
sauce/
• 1 egg white (or use whole egg)
• 1/4 cup grated Parmesan
cheese
• salt and pepper
• 12 ounces shredded mozzarella
cheese (or about 1 1/2 cups)Sunday: Chicken Pot Pie
Ingredients: Directions:
• 1 tablespoon extra-virgin 1. Preheat the oven to 425 degrees F. Lightly coat a 9-inch pie
olive oil dish with baking spray. Set aside.
• 10 ounces cremini baby 2. Heat a large Dutch oven or similar deep, heavy-bottomed pan
bella mushrooms over medium-high heat. Add the oil to the pan. Once hot, add the
mushrooms and cook for 8 minutes, until mushrooms are
• 1 cup diced carrots about 3
beginning to brown, stirring occasionally. Add the carrots, celery,
medium
garlic powder, salt, and pepper. Cook until the mushrooms have
• 1/2 cup diced celery about browned more deeply and the carrots begin to soften, about 3
1 large stalk additional minutes.
• 1 1/2 teaspoons garlic 3. Sprinkle the flour over the top of the vegetables and cook 2
powder minutes. Slowly pour in the almond milk, adding a few splashes at
• 1/2 teaspoon kosher salt a time, stirring constantly. Bring to a low boil, scraping any brown
bits from the bottom of the pan. Continue to let bubble until
• 1/4 teaspoon black pepper
thickened, about 3 to 5 minutes. Stir in the chicken, peas, onions,
• 1/4 cup all-purpose flour and thyme. Spoon the chicken mixture into the prepared pie dish.
• 2 cups unsweetened 4. Roll the pie dough into a circle large enough to cover your
almond milk dish. Brush the edges of the pie dish with the egg wash, then lay
• 2 cups cooked and the dough over the top so that it overhangs the sides. Trim the
shredded boneless, overhang to a 1/2 inch larger than edge of the dish. Gently press
skinless chicken the dough onto the sides of the dish so that it sticks, then brush all
breasts* about 8 ounces or over with the remaining egg wash. With a sharp knife, cut 3 slits in
2 small breasts the top.
• 1/2 cup frozen peas 5. Bake until hot and bubbly on the inside and the crust is deeply
golden, about 25 minutes. Let rest a few minutes. Serve hot.
• 1/2 cup frozen pearl onions
https://www.wellplated.com/healthy-chicken-pot-pie/
• 1 tablespoon chopped fresh
thyme
• 1 prepared pie crust dairy
free if needed (I used my
favorite whole wheat pie
crust)
• 1 egg lightly beaten with 1
tablespoon water to create
an egg washYou can also read
