schnucks.com/simplyschnucks

PERFECTLY PORTIONEDSNACKS

EAT GOOD TO FEEL

FREE! Our Gift to you

10-Day

Meal plansMix & Match

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CREATIVE DIRECTORErin Calvin

ART DIRECTORRenee Wheeler

ASSISTANT ART DIRECTORSJanaye Clifford, Haleigh Eason

RECIPE DEVELOPMENTKara Behlke, RD, LD, Allison Primo, RD, LD

FOOD STYLINGCaroline Tremmel

PHOTO DIRECTIONTodd Hanson

PHOTOGRAPHYCameron Sadeghpour, Eric Hinders, Jessica Dean

CONTRIBUTING WRITERSusie Fagan

CONTRIBUTING NUTRITIONISTElizabeth Burt

EDITORIAL SUPPORT Nick Kassebaum, Zach Collins, Kelly Kraemer, Kendra Brodzinski, Stephanie Tolle-Crespo

DESIGNED AND PRINTED BY

MITTERA®

GROUP

Welcome to our special edition of Simply Schnucks. This smaller, slimmed-down version of our monthly magazine provides nutritious, balanced recipes that don’t sacrifice on flavor.

Eating healthy isn’t an all-or-nothing approach. The key is trying to find balance, not perfection. Whether your health goal is to eat out less, shop for more wholesome foods, shed a few pounds or simply eat “a little” better, start small—one good decision tends to lead another.

Small changes can have a big impact. Everything you eat and drink over time can affect how you feel. When you prepare your own meals, you can feel good about what is going into your body. I’ve included over 40 meal and snack ideas to help you navigate the kitchen and teach you how to prepare delicious, light, fresh meals.

I hope you find an idea, recipe or product that inspires you. Feel free to make swaps to fit your lifestyle. You know what is best for you and your family, what inspires you, your barriers and your keys to success; I hope we can be a part of your journey. Together let’s make preparing good food, gathering ’round the table with loved ones and living your best life the new normal. Eat good food—and settle for more!

Kara Behlke

welcome

Registered Dietitian, Schnucks Director of Health and Wellness

00IFC-01_Intro+TOC.indd 2 12/13/18 12:11 PM

CREATIVE DIRECTORErin Calvin

ART DIRECTORRenee Wheeler

ASSISTANT ART DIRECTORSJanaye Clifford, Haleigh Eason

RECIPE DEVELOPMENTKara Behlke, RD, LD, Allison Primo, RD, LD

FOOD STYLINGCaroline Tremmel

PHOTO DIRECTIONTodd Hanson

PHOTOGRAPHYCameron Sadeghpour, Eric Hinders, Jessica Dean

CONTRIBUTING WRITERSusie Fagan

CONTRIBUTING NUTRITIONISTElizabeth Burt

EDITORIAL SUPPORT Nick Kassebaum, Zach Collins, Kelly Kraemer, Kendra Brodzinski, Stephanie Tolle-Crespo

DESIGNED AND PRINTED BY

Choose good food. Look no further: We share quick, tasty and convenient recipes that fit your busy schedule and make it easy to serve healthier meals. The Recipe Key highlights attributes that you said are important.

Create a plan. Thinking ahead about meals can help you achieve and stick to your health and wellness goals. Browse our dietitian-approved recipes to prepare for the week and avoid that desperate run to the vending machine for lunch.

Control your weight. Keeping portions in check is one of the biggest hurdles for weight loss and maintenance. Our recipes emphasize calorie-controlled meals that include specific portion sizes so you can begin to understand how much food your body needs in a day. The recommended daily calorie consumption for weight loss varies from person to person, but a good starting point is 1,600-1,800 calories a day for a woman and 1,800-2,000 calories a day for a man. You can increase or decrease by 100-200 daily calories to find what is right for you, but never go below 1,000 calories a day. Use the table below to start planning your meals each week to meet your calorie goals.

snacks to fuel your day

choose 3 meals & 2 snacks to create your own daily meal plan

fresh newrecipes

RECIPE KEY

K

GF

HP

V

DF

Vegetarian

Gluten-Free

Heart Smart

Dairy-Free

High in Fiber

High in Protein

Keto Friendly

Paleo Friendly P

H

HF

This information is not intended as medical advice. Please consult a medical professional for individual advice appropriate for you. Always read labels.

BREAKFAST 300–350 CAL

150 CAL

LUNCH 400–450 CAL Dinner 500–550 CALPB + Banana Overnight Oats

Egg + Veggie Cups

Very Berry Cereal

Peanut Butter Banana Wrap

Greek Berry Waffles

Tasty Tostada

Trail Mix Bagel

Kale + Red Pepper Frittata

Warm Berry Almond Quinoa

Breakfast Banana Split

Brussels Sprouts + Apple Salad

Meatless Meatballs + Zoodles

Roast Beef Veggie Wrap

Buffalo Chicken Lettuce Wraps

Chicken Noodle Soup + Caprese Panini

Shrimp Stir-Fry

Almond Butter Toast + Peach Parfait

Black Bean Soup

Chickpea Chopped Salad

Avocado Tuna Boats

Turkey Sausage + White Beans

Maple-Dijon Salmon

Chicken + Zoodle Caprese

Three Bean Chili

Lemon Chicken + Roasted Veg

Coconut Lentil Curry

Stuffed Chicken

Lemon-Dijon Pork

Eggplant Parmesan

Beef + Veggie Stir-Fry

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RISE +

shine Get inspired to

jump-start your day and the new year with these delicious, nutritious breakfast recipes and grab + go options!

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SIMPLY SLIM | JANUARY 2019 3

DF HF

Mix spinach, bell peppers, eggs, chicken sausage, salt and pepper in bowl. Preheat oven to 400 degrees. Spray muffin tin with cooking spray and add egg mixture to cup until about half full. Bake 15-18 minutes until eggs are set. Eat 2 Egg + Veggie Cups with 10 raw almonds per serving. Freeze leftovers.

PER SERVING: CAL 306, FAT 21G (5G SAT. FAT), CHOL 429MG, SODIUM 900MG, CARB 7G (2G FIBER, 3G SUGARS), PRO 24G (MAKES 3 SERVINGS)

egg ± Veggie cups 1 cup chopped spinach ½ cup diced bell

peppers 7 Schnucks eggs,

whisked 2 diced Aidells Chicken

Sausage ½ tsp. salt ¼ tsp. pepper

1 Honey Wheat Flat Out Wrap

1 tbsp. Justin’s Vanilla Almond Butter

1 medium banana dash of cinnamon 1 tsp.groundflaxseed 1 tsp. Schnucks honey

Spread wrap with almond butter. Place banana on one end of wrap; sprinkle with cinnamon and ground flaxseed. Drizzle with honey. Roll up the wrap.

PER SERVING: CAL 316, FAT 11G (2G SAT. FAT), CHOL 0MG, SODIUM 314MG, CARB 55G (13G FIBER, 20G SUGARS), PRO 13G (MAKES 1 SERVING)

Peanut Butter banana wrap

V H

1 cup Cheerios 1 cup Fairlife Fat Free

Milk ½ cup fresh raspberries ¼ cup blackberries 1 tbsp. Full Circle Chia

Seed

very Berry cereal

Place Cheerios in serving bowl and add milk. Top with raspberries, blackberries and chia seeds.

PER SERVING: CAL 303, FAT 8G (1G SAT. FAT), CHOL 5MG, SODIUM 268MG, CARB 50G (15G FIBER, 18G SUGARS), PRO 16G (MAKES 1 SERVING)

V H HP HF

½ cup Old-Fashioned Quaker Oats

½ cup Schnucks skim milk

¼ tsp.vanillaextract 1 tsp. Full Circle chia

seeds ½ tsp. cinnamon ¼ cup banana slices 1 tbsp. creamy peanut

butter

Place oats in a Mason jar or glass and add milk. Mix in vanilla extract, chia seeds and cinnamon. Top with banana slices and peanut butter. Cover and place in fridge overnight.

PER SERVING: CAL 349, FAT 13G (2G SAT. FAT), CHOL 2MG, SODIUM 138MG, CARB 49G (8G FIBER, 13G SUGARS), PRO 14G (MAKES 1 SERVING)

pb ± banana overnight Oats

V H HF GF DF HP K P

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2 Kodiak Cakes Blueberry Power Waffles

¼ cup Schnucks nonfat vanilla Greek yogurt

¼ cup berries 1 tsp. chia seed 1 tsp. sliced fresh mint,

optional

Toast the Kodiak Cakes Blueberry Power Waffles according to package directions and top with yogurt, berries and chia seeds. Sprinkle with fresh mint, if desired.

PER SERVING: CAL 350, FAT 15G (2G SAT. FAT), CHOL 8MG, SODIUM 412MG, CARB 38G (6G FIBER, 13G SUGARS), PRO 18G (MAKES 1 SERVING)

greek berry waffles

V H HP

2 Full Circle large, brown eggs

3 egg whites nonstick cooking

spray 1 sliced scallion 1 cup chopped kale ¼ cup diced red pepper ¼ tsp. kosher salt ¼ tsp. pepper 2 tbsp. feta

Heat oven to 350 degrees. In bowl, whisk eggs and egg whites. Set aside. Coat a small 6-inch cast-iron skillet with nonstick cooking spray and warm over medium heat. Add scallion and chopped kale and sauté until wilted. Add red pepper. Sprinkle with salt and pepper. Pour eggs over vegetables and sprinkle with feta. Transfer skillet to oven. Bake until eggs are cooked through, about 5-7 minutes.

PER SERVING: CAL 300, FAT 15G (6G SAT. FAT), CHOL 389MG, SODIUM 601MG, CARB 13G (2G FIBER, 4G SUGARS), PRO 29G (MAKES 1 SERVING IN A MINI CAST IRON SKILLET)

Kale ± Red pepper frittata

V GF HP K

1 6-inch corn tortilla 2 tbsp. Full Circle

Organic Refried Black Beans

1 egg 2 egg whites 2 tbsp. Schnucks

reduced-fat shredded Cheddar cheese

3 tbsp. fresh pico de gallo

2 slices Avocados from Mexicoavocado

Fresh-cracked black pepper

Tasty Tostada

Warm tortilla in a skillet on medium low until crispy. Heat the refried beans and spread on the tortilla. Whisk together egg and egg whites, scramble in skillet and place atop beans on tortilla. Top eggs with Cheddar cheese, pico de gallo, avocado and black pepper to taste.

PER SERVING: CAL 310, FAT 15G (4G SAT. FAT), CHOL 174MG, SODIUM 794MG, CARB 21G (8G FIBER, 1G SUGARS), PRO 19G (MAKES 1 SERVING)

V GF HP

1 100% Whole Wheat Thomas Mini Bagel

1 tbsp. Schnucks 1⁄3 less fat cream cheese

1 tbsp. sliced almonds 2 tbsp. chopped dried

cherries 1 tsp. unsweetened

dried coconut ½ cup fresh pineapple

chunks ¼ cup fresh mango

chunks

Toast mini bagel halves and spread with cream cheese. Top with sliced almonds, dried cherries and coconut. Serve with tropical fruit.

PER SERVING: CAL 296, FAT 10G (4G SAT. FAT), CHOL 20MG, SODIUM 306MG, CARB 45G (6G FIBER, 22G SUGARS), PRO 8G (MAKES 1 SERVING)

Trail Mix Bagel

V

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2⁄3 cup Full Circle Unsweetened Almond Milk

¼ tsp. cinnamon¼ tsp.vanillaextract ¾ cup cooked Full Circle

Quinoa (Gluten Free) ¼ cup blueberries 6 sliced strawberries ¼ cup raspberries 1 tbsp. sliced almonds

In a saucepan, combine almond milk, cinnamon and vanilla extract; cook over medium-low heat until warm. Place cooked quinoa in a breakfast bowl. Pour warm milk over the top. Top with blueberries, strawberries, raspberries and sliced almonds.

PER SERVING: CAL 307, FAT 8G (0G SAT. FAT), CHOL 0MG, SODIUM 135MG, CARB 51G 10G FIBER, 10G SUGARS), PRO 10G (MAKES 1 SERVING)

warm berry almond quinoa

V GF H HF

1 banana 1 (5.3 oz.) container

Siggi’s 0% Vanilla Skyr Yogurt

¼ cup strawberries, quartered

¼ cup chopped kiwi ¼ cup chopped mango 1 tbsp.groundflaxseed 1 tbsp. Bear Naked

Peanut Butter Granola

breakfast banana split

Halve banana lengthwise and place on a plate. Spoon yogurt onto plate between the banana halves. Top with strawberries, kiwi, mango, ground flaxseed and granola.

PER SERVING: CAL 314, FAT 4G (1G SAT. FAT), CHOL 0MG, SODIUM 66MG, CARB 56G (8G FIBER, 35G SUGARS), PRO 18G(MAKES 1 SERVING)

V H HP HF

Breakfast on the Go

1 Odwalla Blueberry Monster fruit smoothie

+ 18 AlmondsPER SERVING: CAL 348, FAT 10G

(1G SAT. FAT), CHOL 0MG, SODIUM 19MG, CARB 58G (4G FIBER,

47G SUGARS), PRO 6G

1 thinkThin Creamy Peanut Butter Bar + 1 cup chopped fresh pineapple

PER SERVING: CAL 312, FAT 9G (4G SAT. FAT), CHOL 5MG, SODIUM

262MG, CARB 46G (2G FIBER, 16G SUGARS), PRO 21G

1 Peanut Butter RXBAR + 1 Kaldi Coffee café au lait prepared with ½ cup extra strength Kaldi Coffee + ½ cup warm 2% milkPER SERVING: CAL 276, FAT 12G (4G SAT. FAT), CHOL 10MG, SODIUM 303MG, CARB 30G (5G FIBER, 19G SUGARS), PRO 16G

1 Quaker Instant Oatmeal Cup 50% Less Sugar Cinnamon Pecan prepared with water topped with ½ sliced banana; 1 tsp. chia seeds + 2 tbsp. pecansPER SERVING: CAL 314, FAT 15G (2G SAT. FAT), CHOL 0MG, SODIUM 136MG, CARB 43G (7G FIBER, 14G SUGARS), PRO 8G

Sabra Breakfast Avocado Toast, 1 hard-boiled egg +

1 (6 oz.) Del Monte No Sugar Added Red Grapefruit Cup

PER SERVING: CAL 322, FAT 18G (5G SAT. FAT), CHOL 186MG, SODIUM

421MG, CARB 32G (7G FIBER, 9G SUGARS), PRO 11G

DF

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lunc

h bre

akBeat that midday slump! These fun, fresh lunch ideas will keep you energized and satisfied all afternoon long.

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SIMPLY SLIM | JANUARY 2019 7

1½ cups shredded Brussels sprouts

¼ cup chopped apple 1 tbsp. Schnucks dried

cranberries 3 tbsp. pomegranate

arils 1 tbsp. chopped

walnuts 2 tbsp. Wish-Bone Light

Honey Dijon Dressing 4 oz. precooked chicken 1 tbsp. feta cheese

Brussels Sprouts ± apple salad

Combine Brussels sprouts, apple, cranberries, pomegranate arils and walnuts. Toss with salad dressing. Top with chicken and feta.

PER SERVING: CAL 403, FAT 14G (4G SAT. FAT), CHOL 93MG, SODIUM 598MG, CARB 36G (9G FIBER, 21G SUGARS), PRO 35G (MAKES 1 SERVING)

½ cup broccoli slaw 2 tbsp. Schnucks plain

Greek yogurt 2 tsp. dry ranch

dressing mix, divided 2 tbsp. Neufchatel cream cheese 1 Flat Out Olive Oil +

Sea Salt Wrap 6 slices Oscar Meyer Slow Roasted Roast Beef Slices 15 grapes

Roast Beef Veggie Wrap

Mix broccoli slaw, yogurt and 1 tsp. ranch mix. In separate bowl combine cream cheese and 1 tsp. ranch mix. Place wrap on cutting board and spread with cream cheese mixture. Top with roast beef slices and broccoli slaw mixture. Starting at the bottom edge, roll wrap tightly. Serve with cluster of grapes.

PER SERVING: CAL 439, FAT 15G (7G SAT. FAT), CHOL 70MG, SODIUM 997MG, CARB 37G (11G FIBER, 15G SUGARS), PRO 48G (MAKES 1 SERVING)

1 boneless, skinless chicken breast, cut into ½-inch cubes

¼ cup Frank’s RedHot sauce

2 tbsp. Frank’s RedHot sauce

3 butter lettuce cups 6 cherry tomatoes,

halved 3 tbsp. shredded carrots 3 tbsp. avocado pinch of green onions 2 tbsp. light ranch

dressing 1 orange

Buffalo Chicken Lettuce Wraps

In bowl combine cubed chicken with ¼ cup Frank’s sauce. Cover and place in refrigerator for 30 minutes. Preheat grill to 400 degrees. Place chicken cubes on wooden skewers and grill for 8-10 minutes, until internal chicken temperature reaches 160 degrees. Remove from grill and remove chicken from skewers; place chicken in a bowl and toss with 2 tbsp. Frank’s sauce. Evenly distribute cooked chicken among lettuce cups. Top each lettuce cup with cherry tomatoes, carrots, avocado and green onions. Drizzle with light ranch dressing. Serve with orange.

PER SERVING: CAL 402, FAT 11G (2G SAT. FAT), CHOL 109MG, SODIUM 919MG, CARB 32G (9G FIBER, 19G SUGARS), PRO 40G (MAKES 1 SERVING)

1 (12.7 oz.) bag Gardein Classic Meatless Meatballs

1 (24 oz.) jar Barilla Tomato & Basil Sauce

2 cups zucchini noodles 2 tbsp. Parmesan

cheese

FOR EACH SALAD: 2 cups of Caesar salad mix 2 tbsp. light Caesar

dressing

Meatless meatballs ± zoodles

In a medium pan combine meatballs and pasta sauce. Cook according to meatball package directions. Bring a pot of water to boil. Add zucchini noodles; cook for one minute. Drain; rinse immediately with cold water to stop cooking. Toss zucchini with meatballs and sauce. Top each serving with Parmesan cheese. Serve with salad.

PER SERVING: CAL 402, FAT 15G (2G SAT. FAT), CHOL 12MG, SODIUM 1,392MG, CARB 43G (10G FIBER, 16G SUGARS), PRO 26G) (MAKES 4 SERVING)

HF HP GF HP

HF HP HF HP GF

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1 slice Dave’s Killer Bread Powerseed Thin-Sliced

2 tbsp. Justin’s Honey Almond Butter

½ cup blueberries ¼ cup low-fat vanilla

yogurt ¼ cup diced peaches ¼ cup blueberries 1 tbsp. sliced toasted

almonds

Almond butter toast ±

Toast bread. Top with almond butter and blueberries. In a small bowl, layer half the yogurt, peaches and blueberries; repeat layers to make yogurt parfait. Top with toasted almonds.

PER SERVING: CAL 413, FAT 20G (3G SAT. FAT), CHOL 3MG, SODIUM 201MG, CARB 49G (10G FIBER, 28G SUGARS), PRO 15G (MAKES 1 SERVING)

BlueberryPeach parfait

2 tbsp. olive oil 1 medium white onion

(diced) 2 cloves diced garlic 1/3 cup Siggi’s 2% Coconut Yogurt 3½ cups black beans 1 tsp. cumin ½ tsp. kosher salt 1 cup water 1⁄4 cup cilantro 1 avocado, diced 1 lime

For salad: 1 cup mixed salad

greens 1 tbsp. low-fat balsamic

vinaigrette

Black Bean Soup

Heat olive oil in a large pot over medium heat. Add onion and cook until softened and translucent, about 5 minutes. Add garlic and cook 1 additional minute, stirring frequently. Add yogurt, black beans, cumin, salt and water; stir to combine. Bring to a boil, then reduce heat to low and cook, covered, for 10 minutes. Remove from heat and allow to cool slightly before pureeing. Using an immersion blender or regular blender, puree soup to a smooth consistency. Portion 1½ cup of soup in bowl and garnish as desired with yogurt, cilantro, avocado and a squeeze of lime. Serve with mixed salad greens tossed with vinaigrette.

PER SERVING: CAL 424, FAT 23G (4G SAT. FAT), CHOL 4MG, SODIUM 606MG, CARB 42G (14G FIBER, 7G SUGARS), PRO 16G (MAKES 3 SERVINGS)

1 tbsp. pesto 2 slices Dave’s Killer

Bread 21 Whole Grains Thin-Sliced

2 slices fresh mozzarella cheese

2 slices tomato ¼ cup fresh spinach

leaves Balsamic vinegar,

optional

1 cup Healthy Choice Chicken Noodle Soup

Spread pesto on 1 slice of bread. Top with mozzarella cheese, tomato, spinach and another slice of bread. Place in panini press for 1 minute or until cheese is melted. Optional: Drizzle with balsamic vinegar. Serve panini with chicken noodle soup.

PER SERVING: CAL 455, FAT 20G (8G SAT. FAT), CHOL 54MG, SODIUM 773MG, CARB 43G (7G FIBER, 10G SUGARS), PRO 31G (MAKES 1 SERVING)

Chicken noodle soup ± Caprese panini

HP

1 bunch asparagus 1 box (16 oz.) Banza

Chickpea Penne Pasta 2 tbsp. Full Circle

olive oil 2 diced shallots 1 pound cooked medium

shrimp 4 oz. feta cheese 2 tbsp. lime juice 2 tbsp. parsley 1 tbsp. Full Circle

olive oil

shrimp stir-fry

Trim and chop asparagus into 1-inch pieces. Bring a large pot of water to boil. Stir in Banza Chickpea Pasta and cook for 8 minutes. Drop in asparagus and cook for 2 minutes more. Drain pasta and asparagus. Warm olive oil in skillet; add shallots and sauté until tender, about 5 minutes. Stir in shrimp, feta, lime juice, parsley and olive oil. Cook until heated through, 1-2 minutes. Toss shrimp mixture with pasta.

PER SERVING: CAL 449, FAT 17G (4G SAT. FAT), CHOL 165MG, SODIUM 465MG, CARB 47G (12G FIBER, 8G SUGARS), PRO 39G (MAKES 6 SERVINGS)

GF HP H HF

HP V H HF

V HF GF

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FuelMid-morning1 hard-boiled egg

+ 1 Schnucks Cheese Stick

PER SERVING: CAL 153, FAT 4G (2G SAT. FAT), CHOL 10MG,

SODIUM 371MG, CARB 16G (1G FIBER, 13G SUGARS), PRO 15G

1 Siggis 0% Vanilla yogurt + 10 fresh raspberries

drizzled with 1 tsp Justin’s Vanilla Almond Butter

PER SERVING: CAL 146, FAT 3G (0G SAT. FAT), CHOL 0MG, SODIUM 71MG, CARB 17G (3G FIBER, 12G SUGARS), PRO 15G

4 pieces California roll

PER SERVING: CAL 163, FAT 5G (1G SAT. FAT), CHOL

13MG, SODIUM 500MG, CARB 24G (3G FIBER, 5G

SUGARS), PRO 6G

1 cup Califia Cold Brew Espresso with Almond Milk +10 Schnucks whole cashews

PER SERVING: CAL 154, FAT 9G (1G SAT. FAT), CHOL 0MG, SODIUM 202MG, CARB 16G (1G FIBER, 11G SUGARS), PRO 4G

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½ cucumber, chopped 1 plum tomato, chopped ½ red bell pepper, chopped ¼ red onion, chopped 1 cup Full Circle Chickpeas,

drained and rinsed 2 tbsp. chopped parsley 1 tbsp. Schnucks olive oil juice from 1 lemon ¼ tsp. kosher salt ¼ tsp. pepper

1 Nut Butter Filled Chocolate Peanut Butter Clif Bar

1 cup apple slices

chickpea chopped salad

In a medium bowl add cucumber, plum tomato, red bell pepper, onion, chickpeas and parsley. Toss to combine. Add olive oil, lemon juice, salt and pepper. Toss evenly to coat vegetables. Serve with Clif Bar and apple slices.

PER SERVING: CAL 426, FAT 16G (3G SAT. FAT), CHOL 0MG, SODIUM 346MG, CARB 67G (10G FIBER, 36G SUGARS), PRO 10G (MAKES 4 SERVINGS)

V H HF

1 (2.6 oz.) packet StarKist tuna

2 tbsp. Schnucks plain Greek yogurt

1 tbsp. light mayo 2 tbsp. diced red

pepper 2 tbsp. diced celery 2 tbsp. chopped green

onion 1/3 tsp. garlic powder ½ tsp. lemon juice salt and pepper to

taste 1 Avocados from

Mexico avocado hot sauce, optional

avocado tuna boats

In a medium bowl, mix together tuna, Greek yogurt, mayo, red pepper, celery, green onion, garlic powder and lemon juice. Season with salt and pepper. Stir to combine. Halve the avocado and remove the pit. Evenly distribute the tuna salad atop the two avocado halves. Drizzle with hot sauce, if desired.

PER SERVING: CAL 441, FAT 29G (5G SAT. FAT), CHOL 42MG, SODIUM 458MG, CARB 38G (14G FIBER, 19G SUGARS), PRO 27G (MAKES 1 SERVING)

GF HP HF K

1 Pineapple Muuna Cottage Cheese, topped with ½ mandarin orange, segmented, + 1 teaspoon unsweetened coconut

PER SERVING: CAL 162, FAT 4G (2G SAT. FAT), CHOL 10MG, SODIUM 371MG, CARB 17G (1G FIBER, 14G SUGARS), PRO 16G

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MAIN eve

ntCraving a hearty dinner? Fresh and healthy doesn’t need to mean deprivation, and one look at these satisfying meals proves it!

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SIMPLY SLIM | JANUARY 2019 11

chicken ± zoodle caprese

1 tsp. Full Circle maple syrup

1 tbsp. Dijon mustard juice from 1 lemon 1 tsp. minced garlic 1⁄8 tsp. red pepper flakes 4 oz. Alaska Sockeye

Salmon salt to taste cooking spray 1 tsp. olive oil 2⁄3 cup cooked brown rice 1 tbsp. dried cherries,

chopped 1 tbsp. crushed

pistachios 1 tsp. chopped fresh

parsley 1⁄8 cup orange juice 1 cup steamed green

beans 2 tbsp. sliced almonds

In a small bowl mix maple syrup, mustard, lemon juice, garlic and red pepper flakes. Season salmon filet with salt and add filet to mixture. Toss until fully coated. Place salmon, skin side down, on foil-lined baking sheet coated with cooking spray. Bake at 400 degrees for 8 to 10 minutes. In a saucepan, combine olive oil, rice, cherries, pistachios, parsley and orange juice; warm over medium heat. Serve salmon and rice with green beans topped with almonds.

PER SERVING: CAL 506, FAT 21G (2G SAT. FAT), CHOL 50MG, SODIUM 256MG, CARB 52G (9G FIBER, 12G SUGARS), PRO 31G (MAKES 1 SERVING)

maple-dijon salmon

GF H DF HP HF

4 oz. lean turkey sausage

1 tbsp. Full Circle olive oil

2 tsp. chopped garlic 2 cups chopped spinach 2 tbsp. low-sodium

chicken broth ½ cup Full Circle

Cannellini Beans, rinsed and drained

¾ cup cherry tomatoes, halved

1 tbsp. fresh basil, chopped

1 tbsp. fresh oregano, chopped

salt and black pepper to taste

turkey sausage ± white beans

Brown turkey sausage over medium heat. Remove from pan and slice. Return slices to pan with olive oil. Cook sausage for 5 minutes or until no longer pink; add garlic, spinach and chicken broth to pan. Cook 3 to 5 minutes or until spinach is wilted. Add cannellini beans, tomatoes, basil, oregano and salt and pepper to taste. Heat through.

PER SERVING: CAL 533, FAT 27G (6G SAT. FAT), CHOL 69MG, SODIUM 865MG, CARB 42G (12G FIBER, 7G SUGARS), PRO 34G (MAKES 1 SERVING)

GF HP HF

2 (4 oz.) boneless, skinless chicken breasts

1 tsp. salt, divided ½ tsp. black pepper,

divided ¼ tsp. Italian seasoning 2 tbsp. olive oil, divided 2 garlic cloves, minced 2 cups grape tomatoes,

halved pinch of crushed red

pepper flakes 2 cups zucchini noodles 1 tbsp. chopped basil 2 oz. pearl mozzarella

balls 1 cup fresh fruit

Cut chicken breasts into ½-inch cubes; season with ½ tsp. salt, ¼ tsp. pepper and Italian seasoning. In a large, nonstick skillet set over medium-high heat, warm 1 tbsp. olive oil. Add the chicken, stirring occasionally, until browned and cooked through, about 6 minutes. Add garlic and cook 30 seconds. Add grape tomatoes, red pepper flakes, ¼ tsp. salt and ¼ tsp. pepper. Reduce heat to low and simmer until tomatoes soften, about 5 minutes. Remove chicken mixture from pan and set aside. In same pan, increase heat to high and add 1 tbsp. olive oil; stir in zucchini noodles and basil, top with ¼ tsp. salt and sauté 2 minutes. Add chicken back into skillet with mozzarella balls and toss. Serve with side of fresh fruit.

PER SERVING: CAL 520, FAT 23G (6G SAT. FAT), CHOL 115MG, SODIUM 1,026MG, CARB 28G (5G FIBER, 22G SUGARS), PRO 55G (MAKES 2 SERVINGS)

GF HP K

1 pound 90% lean ground beef

½ cup chopped onion 1 (14.5 oz.) can no salt

added diced tomatoes 1 (6 oz.) can tomato

paste 2 tbsp. chili powder 1 tbsp. ground oregano 1 tsp. ground cumin 1 tsp. brown sugar ¼ tsp. cayenne pepper 1 (4 oz). can mild green

chilies 4 cups low-sodium beef

broth ½ tsp. salt ¼ tsp. freshly ground

pepper 1 (15 oz.) can low-

sodium black beans, rinsed and drained

1 (15 oz.) can low-sodium kidney beans, rinsed and drained

1 (15 oz.) can low-sodium pinto beans, rinsed and drained

whole wheat dinner rolls

In a large pot, cook ground beef and onion over medium heat until meat is no longer pink; drain. Add diced tomatoes, tomato paste, chili powder, oregano, cumin, brown sugar, cayenne pepper, chilies, broth, salt and pepper. Stir to thoroughly combine; simmer 30 minutes. Add black, kidney and pinto beans and simmer 5 minutes, until heated through. Serve with whole wheat dinner roll.

PER SERVING: CAL 526, FAT 14G (5G SAT. FAT), CHOL 77MG, SODIUM 939MG, CARB 57G (16G FIBER, 10G SUGARS), PRO 41G (MAKES 5 SERVINGS)

three bean chili

DF HP HF

DF

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cooking spray ¼ cup Schnucks olive oil juice from 2 lemons 1 tbsp. chopped fresh

rosemary 2 garlic cloves, minced ½ tsp. salt ¼ tsp. black pepper 4 (4 oz.) boneless

skinless chicken breasts

1½ pounds Little Potato Company Yellow Potatoes, coined

3 medium carrots, coined

2 medium parsnips, coined

2 cups Brussels sprouts, halved

½ lemon, sliced

Preheat oven to 425 degrees. Coat a sheet pan with cooking spray. In a large bowl, whisk together olive oil, lemon juice, rosemary, garlic, salt and pepper. Add chicken breasts, potatoes, carrots, parsnips and Brussels sprouts to the dressing and toss to coat. Gently pour the vegetables and chicken onto the prepared baking sheet. Top with lemon slices. Place in the oven and roast for 40 to 45 minutes, until the chicken reaches a minimum internal temperature of 165 degrees.

PER SERVING: CAL 502, FAT 18G (2G SAT. FAT), CHOL 72MG, SODIUM 401MG, CARB 57G (10G FIBER, 11G SUGARS), PRO 31G (MAKES 4 SERVINGS)

Lemon chicken ± roasted veg

1 (4 oz.) boneless, skinless chicken breast

1 tbsp. goat cheese 1 tbsp. pesto 1 tbsp. sun-dried

tomatoes, chopped 1 artichoke heart packed

in water, thinly sliced Italian seasoning, to

taste salt and black pepper,

to taste 2 tsp. olive oil

FOR SALAD: 2 cups salad greens 1⁄3 cup Full Circle

Chickpeas, rinsed and drained

¼ cup blueberries 6 strawberries, sliced 1 tbsp. Parmesan cheese 2 tbsp. raw pumpkin

seeds (pepitas) 2 tbsp. light raspberry

vinaigrette dressing

stuffed chicken

Butterfly chicken breast; top with goat cheese, pesto, sun-dried tomatoes and artichoke heart slices; fold in half to close. Rub chicken with Italian seasoning, salt and pepper. Sauté chicken in olive oil over medium heat, 3-4 minutes per side, until golden. Place chicken on baking sheet; bake at 375 degrees for 10 minutes until chicken reaches 165 degrees. For Salad: Sprinkle salad mix with chickpeas, blueberries, strawberries, Parmesan, pumpkin seeds and salad dressing.

PER SERVING: CAL 502, FAT 25G (6G SAT. FAT), CHOL 82MG, SODIUM 1,303MG, CARB 41G (9G FIBER, 18G SUGARS), PRO 34G (MAKES 1 SERVING)

2 tbsp. Schnucks olive oil 1 cup chopped yellow

onion 1 minced garlic clove 1 medium red bell

pepper, diced 3 medium sweet

potatoes, peeled & cut into bite-size chunks

1 (14.5 oz.) can no salt added diced tomatoes

2 tbsp. tomato paste 4 tsp. curry powder 1/8 tsp. ground cloves 1 can green lentils,

rinsed and drained 1 can light, unsweetened

coconut milk 3 cups cooked jasmine

rice 1 cup Schnucks Shortcuts

Diced Mango

Heat olive oil in a large saucepan over medium heat. Add onion and garlic and cook until onion softens, about 3 minutes. Add red bell pepper and continue cooking about 5 minutes. Add sweet potatoes, diced tomatoes, tomato paste, curry powder and ground cloves; bring to boil. Reduce the heat to medium-low, cover and simmer until the potatoes are softened, about 20 minutes. Add lentils and coconut milk and simmer until heated through. Spoon 2 cups of curry over 3/4 cup jasmine rice. Serve with mango.

PER SERVING: CAL 520, FAT 17G (9G SAT. FAT), CHOL 0MG, SODIUM 56MG, CARB 80G (13G FIBER, 28G SUGARS), PRO 9G (MAKES 4 SERVINGS)

Coconut lentil curry

4 tsp. Schnucks Dijon mustard

2 tsp. grated lemon zest 1 minced garlic clove ½ tsp. salt ¼ tsp. black pepper 2 tbsp. Schnucks olive oil 1½ pounds sweet

potatoes, peeled and cubed (about 3 medium)

1 pound fresh Brussels sprouts, quartered (4 cups)

4 (6 oz.) boneless pork chops

Preheat oven to 450 degrees. In a large bowl, mix Dijon mustard, lemon zest, garlic, salt and pepper; gradually whisk in olive oil. Set aside 1 tbsp. of mustard mixture for brushing pork. Add sweet potatoes and Brussels sprouts to mustard mixture; toss to coat. Place pork chops and vegetables on a baking pan. Brush chops with reserved mustard mixture. Roast 15 minutes. Turn chops and stir vegetables; continue roasting until a thermometer inserted in pork reads 145 degrees and vegetables are tender, 10-15 additional minutes.

PER SERVING: CAL 547, FAT 17G (5G SAT. FAT), CHOL 93MG, SODIUM 446MG, CARB 59G (12G FIBER, 3G SUGARS), PRO 41G (MAKES 4 SERVINGS)

Lemon-dijon pork

HP HF GF

HP HF GF

HF GF V HP HF GF H DF DF

DF

10-BC_Dinner.indd 12 12/13/18 12:10 PM

SIMPLY SLIM | JANUARY 2019 13

2⁄3 cup light mayonnaise 2 tbsp. chopped green

onion 1 large eggplant ½ cup Italian seasoned

breadcrumbs ½ cup grated Schnucks

Parmesan cheese ½ cup marinara sauce ¼ cup mozzarella cheese

FOR SALAD: 6 cups leafy green salad

mix 1 cup cucumber slices 1 cup cherry tomato

halves 1 cup sliced red onion ½ cup light Italian

dressing

Preheat oven to 425 degrees. Combine mayonnaise and green onion in small bowl. Cut eggplant into ½-inch slices. Spread each side of eggplant with mayonnaise mixture. Combine breadcrumbs and Parmesan in a shallow dish. Dredge eggplant slices in breadcrumb mixture. Arrange breaded eggplant slices on baking sheet coated with cooking spray. Bake for 12 minutes. Flip slices and bake for another 12 minutes or until golden. Top eggplant slices with marinara sauce and mozzarella cheese. For Salad: Toss salad mix with cucumber slices, cherry tomatoes, red onion and dressing.

PER SERVING: CAL 506, FAT 25G (7G SAT. FAT), CHOL 46MG, SODIUM 1,677MG, CARB 45G (10G FIBER, 18G SUGARS), PRO 21G (MAKES 4 SERVINGS)

eggplant parmesan

V HP HF

1 (12 oz.) Verde Farms Sirloin Steak

salt and black pepper to taste

2 tbsp. olive oil, divided ¼ cup brown sugar ¼ cup reduced-sodium,

gluten-free soy sauce 2 tbsp. unseasoned rice

vinegar 3 cups broccoli florets 3 cups sliced red bell

peppers 2 cups cooked brown

rice ½ cup sliced green onion

beef ± veggie stir-fry

Thinly slice steak and sprinkle with pepper and salt. Heat 1 tbsp. oil in a large skillet over high. Add steak to pan; cook 5 minutes or until browned. Remove steak from pan and set aside. In a bowl, combine brown sugar, soy sauce and rice vinegar. To skillet add 1 tbsp. oil, broccoli and red bell pepper to pan and cook 3-5 minutes. Add soy sauce mixture. Cook 5 minutes or until vegetables are crisp tender and liquid reduces by about half. Add steak; cook 1 minute. Serve 2 cups beef stir fry with 2/3 cup brown rice. Top with 2½ tbsp. sliced green onion. Save leftovers for lunch.

PER SERVING: CAL 513, FAT 16G (1G SAT. FAT), CHOL 0MG, SODIUM 753MG, CARB 60G (7G FIBER, 20G SUGARS), PRO 35G (MAKES 3 SERVINGS)

GF HP

Late Afternoon Snacks

10 baby carrot sticks, 10 cucumber slices +

3 tablespoons Sabra Roasted Red Pepper Hummus

PER SERVING: CAL 155, FAT 8G (2G SAT. FAT), CHOL 0MG, SODIUM

267MG, CARB 17G (5G FIBER, 6G SUGARS), PRO 4G

1 oz. Schnucks Sweet + Hot Beef Jerky with 1 small pearPER SERVING: CAL 140, FAT 1G (0G SAT. FAT), CHOL 30MG, SODIUM 481MG, CARB 22G (3G FIBER, 15G SUGARS), PRO 12G

1 GT’s Gingerade Kombucha + 1 Fuel For Fire Strawberry Banana SmoothiePER SERVING: CAL 155, FAT 0G (0G SAT. FAT), CHOL 0MG, SODIUM 30MG, CARB 26G (1G FIBER, 16G SUGARS), PRO 12G

1 small apple, sliced, with 1 tablespoon

Justin’s Cashew ButterPER SERVING: CAL 155, FAT 9G

(2G SAT. FAT), CHOL 0MG, SODIUM 18MG, CARB 22G (3G

FIBER, 14G SUGARS), PRO 3G

17 Blue Diamond Whole Natural Almonds

+ 1 Mini Babybel Light Cheese

PER SERVING: CAL 150, FAT 12G (3G SAT. FAT), CHOL 15MG,

SODIUM 182MG, CARB 4G (2G FIBER, 2G SUGARS), PRO 10G

DF

10-BC_Dinner.indd 13 12/13/18 12:11 PM

Feel great with schnucks• Check out our Health-Focused Weekly Digital Ad at schnucks.com/weeklyad

• Get inspired with our fresh recipe ideas

• Shop smart with our Healthy Specials throughout the store

• Shop our brands like Full Circle Organics

• Visit schnucks.com/health for fitness classes, events, tips and more

*No purchase necessary. Offer good from 1/2/19 – 1/29/19. Winner must be a member of the Schnucks Rewards program and have the mobile app to redeem the 200,000 points each month. Must be 18 or older and a resident of IL, IN, IA, MO or WI. Employees of Schnucks and their families are ineligible to enter. For details and rules, visit schnucks.com/simplyslim. Not available in all markets. ©2019 Schnucks

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BC_BackCover.indd 1 12/13/18 12:36 PM