Eating Healthy on a Budget

Grilled Ratatouille Kabobs

Memorial Day, Grillside
When you break out the grill for Memorial Day, really put it to work for you and grill your side dishes, too!

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Traditional ratatouille is a stew of eggplant, zucchini, tomato, onion and herbs. Combine these vegetables on a skewer and grill them for a quicker version that's just as tasty!

Makes 8 skewers
Prep time: 10 minutes
Cook time: 10 minutes

• 2 Tablespoons Giant olive oil
• 1 teaspoon crushed garlic
• 1/2 teaspoon Giant dried basil
• 1/2 teaspoon Giant dried oregano
• 1/4 teaspoon Giant dried thyme
• 1 small eggplant, 1 inch cubes
• 2 small zucchini, 1/2 inch slices
• 1 red bell pepper, large dice
• 1 medium onion, sliced in wedges
• 1 pint grape tomatoes
• 8 oz mushrooms, whole, halves or slices
• 2 Tablespoons chopped parsley

Preheat grill to medium and oil grates. In a large bowl combine oil, garlic, basil, oregano and thyme. Add eggplant, zucchini, red pepper, onion, tomatoes and mushrooms; toss to coat. Alternately skewer vegetables onto eight 10-inch skewers. Reserve any dressing. Grill for 7 to 10 minutes, turning frequently and brushing with any reserved dressing, until vegetables are tender. Sprinkle with parsley before serving.

Nutrition information per serving: 80 calories, 4g fat, 0.5g saturated fat, 0mg cholesterol, 10mg sodium, 10g carbohydrate, 4g fiber, 5g sugars, 2g protein

Weekly Specials for week of May 17 to May 23 for this menu:
Premium Vidalia Onions
Steak Cut Mushrooms
Eggplant
Green or Yellow Squash
Extra Large LaRouge Red Peppers

Pasta, Tomatoes and Spinach

A Homemade Mother's Day
You've heard the saying — "It's the thought that counts" — and it's especially true on Mother's Day. Showing Mom some extra attention at home is as meaningful as any restaurant outing, and a lot more affordable.

Whatever you decide to prepare, garnishes can make all the difference. Decorate the plate with citrus wedges and sprigs of fresh herbs, or make cucumber roses by peeling a long, thin strip of cucumber and twirling into a flower shape. For the finishing touch, add fresh fruit to sparkling water or juice. Don't forget a handmade card just for Mom!

Tip: Set the stage for a special meal with a bouquet from our Floral Department.

Surprise Mom and save big with this week's Eating Healthy on a Budget recipe, featuring items from our current circular.

Kids can join in on the fun and help prepare dinner for Mother's Day. Try pasta with fresh tomatoes on a bed of spinach for a lovely side dish. Add some grilled chicken or fish and you have a delicious, balanced meal. Serve pineapple for dessert.

Makes 4, 1 ½ cup servings
Prep time: 5 minutes
Cook time: 15 minutes

• 6 oz (½ package) Giant pasta
• 1 pint Giant grape tomatoes, halved
• 10 ounce package Giant fresh spinach, divided
• 1 Tablespoon Giant olive oil
• 3 garlic cloves, minced
• 1 teaspoon dried basil
• 1/4 teaspoon Giant salt
• 1/4 teaspoon Giant ground black pepper
• 1/2 cup Giant grated Parmesan or Romano cheese

ADULT: Cook pasta in boiling water for 10 minutes or until pasta is soft. Drain and keep warm.

CHILD: Rinse and drain tomatoes and spinach.

ADULT: While pasta is cooking, slice tomatoes in half. Heat olive oil in a large skillet over medium heat. Add garlic and cook for 1 minute. Add tomatoes. Cover and cook for 4 minutes.

CHILD: Measure basil, salt and pepper and sprinkle over pasta.

ADULT: Add pasta mixture to tomato mixture. Cook until noodles are beginning to brown. Add two cups spinach and cook until slightly wilted.

ADULT and CHILD: Sprinkle cheese over pasta and stir in. Arrange fresh spinach on plate and place cooked pasta mixture over spinach.

Nutrition information per serving: 260 calories, 8g fat, 2g saturated fat, 10mg cholesterol, 490mg sodium, 38g carbohydrates, 4g fiber, 3g sugar, 10g protein

Weekly Specials for week of May 10 to May 16 for this menu:
Pasta
Grape Tomatoes
Fresh Spinach
Pineapple

Banana Split Pancakes

Start Mom's Day on a Healthy Note...
In honor of Mother's Day, surprise Mom with a special breakfast full of nutritious favorites that will start her day off right. It just so happens, they're inexpensive, too! You don't have to be a whiz in the kitchen to whip up something wonderful—these healthier options are easy to prepare so get the kids to help, too.

• Oatmeal with dried cranberries and almonds
• Waffles (use frozen!) topped with fresh fruit, almond butter and a drizzle of honey
• Yogurt with fresh berries and granola
• Sparkling water with a splash of orange juice, served in a fancy glass

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For breakfast on Mother's Day, turn banana split sundae ingredients into pancakes and toppings that are fun to make and to eat... and good for you, too!

Makes 4, 2 pancake servings
Prep time: 15 minutes
Cook time: 5 minutes

• 1 cup Giant all-purpose flour
• 2 teaspoons Giant baking powder
• 2 Tablespoons mini chocolate chips
• 1/3 cup mashed banana (1 medium banana)
• 1 Giant large egg, beaten
• 1 cup Giant fat free milk
• 1 Tablespoon Giant canola oil
• 1 teaspoon Giant vanilla extract
• 1 cup sliced strawberries
• 6 oz Giant nonfat vanilla yogurt
• 1/4 cup chopped walnuts

In a large bowl, combine flour, baking powder and chocolate chips. In a separate bowl, mix together banana, egg, milk, oil and vanilla. Pour banana mixture into flour mixture and stir just until moistened. Heat a lightly oiled griddle or frying pan over medium heat. Pour or scoop batter onto the griddle to make 8 4-inch pancakes. Cook until pancakes are golden brown on both sides. Top pancakes with strawberries and a dollop of yogurt. Garnish with walnuts.

Nutrition information per serving: 320 calories, 12g fat, 2.5g saturated fat, 50mg cholesterol, 280mg sodium, 44g carbohydrate, 5g fiber, 18g sugars, 12g protein

Weekly Specials for week of May 3 to May 9 for this menu:
Strawberries
Dannon Yogurt

Southwest Salad with Grilled Pork

Hearty Spring Salads
Warmer weather calls for lighter meals that won't heat up the kitchen, so fire up the grill and create some fantastic spring salads!

For an easy, budget-friendly family dinner with very little clean-up, marinate chicken, pork or beef, grill and cut into strips. Or, try salmon for a change of pace. While you're at it, brush onions, asparagus or peppers with olive oil, sprinkle with sea salt and grill until crisp-tender. Cut into bite-sized pieces and add to your salad.

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Fill your plate with veggies and top with marinated, grilled pork for a salad meal. Lime juice and zest add layers of flavor to the marinade and dressing. Slice up some mangoes for dessert.

Makes 4, 14 ounce servings
Prep time: 15 minutes
Cook time: 10 minutes

• 2 limes for juice and zest
• 1 Tablespoon Giant canola oil
• 1 teaspoon crushed garlic
• 1/4 teaspoon Giant salt
• 1/8 teaspoon ground cumin
• Dash of cayenne pepper or to taste
• 4 boneless pork loin chops (1 lb total)
• 6 cups shredded lettuce
• 1 can (15oz) Giant whole kernel golden corn, no salt added, drained
• 1/4 cup sliced scallions or diced onions
• 1 cup diced tomatoes

In a measuring cup, combine lime juice and zest, oil, garlic, salt, cumin and cayenne pepper. Pour 1/4 cup into a separate container, cover and refrigerate. Place pork in a shallow glass or ceramic baking dish and spoon remaining marinade over chops, turning to coat both sides. Cover and marinate 30 minutes at room temperature or overnight in refrigerator. Preheat grill to medium hot. Grill chops on the hottest part of the grill 1 to 2 minutes per side. Move chops to edge of grill, cover and continue grilling, about 2 minutes per side, or until a meat thermometer registers 145 degrees. Transfer to a plate, cover, and let rest for 10 minutes. Divide lettuce, corn, onions and tomatoes among 4 plates. Slice pork into strips and arrange over salad. Drizzle each salad with a tablespoon of reserved marinade.

Nutrition information per serving: 390 calories, 21g fat, 6g saturated fat, 70mg cholesterol, 200mg sodium, 26g carbohydrate, 3g fiber, 7g sugars, 27g protein

Weekly Specials for week of April 26 to May 2 for this menu:
Giant Boneless Center Cut Pork Chops
Premium Tomatoes on the Vine
Ripe Ataulfo Mangoes

Herbed Orange Chicken with Roasted Green Beans

Fresh Herbs and Spices
Save money on meals by choosing less expensive cuts of meat and adding flavor with fresh herbs and spices. Slow-roasted chicken thighs and drumsticks taste great sprinkled with rosemary and thyme, and sirloin cubes rolled in garlic and black pepper are tender and delicious when allowed to simmer all day in the slow cooker. Bulk up your recipes with extra vegetables to further cut costs and increase health benefits.

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When roasting chicken, tuck herbs and seasonings under the skin rather sprinkling over. This gives more flavor to the meat and the seasonings aren't lost when you remove the skin before eating.

Makes 8, 8 ounce servings
Prep time: 15 minutes
Cook time: 50 minutes

• 4 lbs chicken leg quarters, drums or thighs
• 1 teaspoon dried thyme
• 2 teaspoons dried rosemary
• 1/2 teaspoon Giant ground black pepper
• 1 small onion, quartered
• 1 navel orange, quartered
• 2 lbs green beans, trimmed
• 1 Tablespoon Giant olive oil
• 1 teaspoon crushed garlic

Heat oven to 375° F. Place chicken pieces in a roasting pan. In a small bowl, combine the thyme, rosemary and pepper. Carefully loosen skin and rub herb mixture in space between meat and skin. Arrange the onions and oranges around the chicken. Roast about 45-50 minutes or until internal temperature reaches 165 degrees. While chicken is roasting, place the green beans on a large baking sheet. Drizzle with oil, sprinkle with garlic and toss to coat evenly. Roast about 15 minutes or until the beans are cooked through and lightly browned, stirring once. Using tongs, squeeze juice from the roasted orange quarters over the chicken. Garnish green beans with the roasted onions, if desired.

Nutrition information per serving: 240 calories, 10g fat, 2.5g saturated fat, 130mg cholesterol, 105mg sodium, 10g carbohydrate, 3g fiber, 5g sugars, 27g protein

Weekly Specials for week of April 19 to April 25 for this recipe:
Giant Fresh Chicken Leg Quarters Value Pack
Sweet and Juicy Navel Oranges
Greenline Green Beans

Marinated Asparagus

Asparagus Tips
Ah, asparagus! Grilled, sautéed, steamed or raw, the versatile vegetable that screams "spring!" is one of our favorites. And, since everyone loves asparagus tips, we're offering up some of our best!

• When choosing asparagus, look for firm stems with deep green tips that are tightly closed.
• Store stalks in the refrigerator with the ends wrapped in a damp paper towel. (Trim ends lightly before cooking.)
• For best results, use asparagus within a day or two of purchasing.
• Serve asparagus hot or cold, in salads, stir fry, pasta dishes, or let it shine on its own as a spectacular side dish.

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Try asparagus marinated in a sweet and tangy dressing. This recipe is quick and easy, and you can make it ahead of time. Makes a great side dish for grilled meats or add the vegetables to a sandwich for crunch and flavor.

Makes 6, 1 cup servings
Prep time: 10 minutes
Cook time: 5 minutes

• 1 lb asparagus spears
• 1 red bell pepper, seeded and thinly sliced
• 1 cup thinly sliced onion
• 1/4 cup Giant red wine vinegar
• 2 Tablespoons Giant olive oil
• 1 Tablespoon Giant honey
• 1 teaspoon crushed garlic
• 1 teaspoon dried basil
• 1/4 teaspoon Giant ground black pepper

Trim or snap off ends of asparagus just where the tender part begins. Fill a large skillet with about an inch of water and bring to a boil. Add asparagus and cook for about 2 to 3 minutes until crisp-tender. Drain cooking water and place asparagus in cold water to refresh. In a shallow 1 ½ quart dish, layer asparagus, bell pepper and onion. In a small bowl whisk together vinegar, oil, honey, garlic, basil and black pepper. Pour dressing over vegetables and marinate in refrigerator for several hours or overnight.

Per serving: 80 calories, 4.5g fat, 0.5g saturated fat, 0mg cholesterol, 0mg sodium, 8g carbohydrate, 2g fiber, 5g sugars, 1g protein

Weekly Specials for week of April 12 to April 18 for this recipe:
Tender Green Asparagus
Premium Vidalia Onions

Chicken, Strawberry, Spinach Salad with Orange Vinaigrette

Spring chicken with veggies
Roasted, sautéed or tossed on the grill, chicken is a great lean protein that pairs beautifully with the season's best fresh produce. When planning your recipe, keep portion sizes in mind (plan on 3 oz of protein per person), then fill your plate with colorful spring vegetables. It's a satisfying combination that's as pleasing to look at as it is to eat!

We're putting that spring feeling to work this week with our Eating Healthy on a Budget recipe, featuring items from this week's circular.

Spinach and green onions remind us of spring. Enjoy these fresh greens paired with chicken, a pop of color from strawberries, and bursts of flavor from orange and garlic. Serve with crisp rolls.

Makes 4, 2 cup servings
Prep time: 20 minutes
Cook time: 10 minutes

• 1 lb boneless, skinless chicken breast or tenders
• 1/2 teaspoon Giant ground black pepper
• 6 cups fresh spinach leaves
• 2 cups sliced fresh strawberries
• 1/4 cup sliced scallions
• 1/4 teaspoon crushed garlic
• 1/2 teaspoon orange zest
• 2 Tablespoons Giant orange juice
• 1 Tablespoon Giant balsamic vinegar
• 1 Tablespoon Giant olive or canola oil

Sprinkle chicken with pepper and grill, sauté or broil. Slice into strips or bite-sized pieces. Divide spinach among 4 plates. Arrange chicken, strawberries and scallions over spinach. In a small bowl, whisk together garlic, orange zest, orange juice, vinegar and oil until combined. Pour 1 tablespoon over each portion.

Nutrition information per serving: 210 calories, 7g fat, 1g saturated fat, 75mg cholesterol, 190mg sodium, 12g carbohydrate, 4g fiber, 5g sugars, 26g protein

Weekly Specials for week of April 5 to April 11 for this recipe:
Boneless, Skinless Chicken Breast or Tenders
Ready Pac Fresh Spinach
Sweet Strawberries
Giant Fresh Rolls

Skillet Chicken with Peas and Carrots

Gluten-free
According to the National Institutes of Health, 3 million Americans have celiac disease, which is treated with a gluten-free diet. Because of rising awareness, the interest in gluten-free products is increasing every day, and so is our selection.

Whatever your reason for going gluten-free, we've got the ingredients you need to make life easier. Look for our easy-to-spot shelf tags pointing out the gluten-free tags throughout our stores.

The best way to stay gluten-free is to choose fresh foods and cook from scratch as much as possible. Get started with this week's Eating Healthy on a Budget recipe, featuring items from this week's circular.

You don't need all kinds of specialty foods to follow a gluten-free diet. This simple recipe uses ingredients that are easily available and the whole family can enjoy. Complete the meal with apples or pears for dessert.

Makes 4, 2-cup servings
Prep time: 20 minutes
Cook time: 20 minutes

• 1 cup uncooked Giant rice
• 1 lb Giant boneless, skinless chicken breast or tenders
• 1/2 teaspoon Giant ground black pepper
• 1 Tablespoon Giant olive oil, divided
• 1 cup chopped onion
• 1/2 cup chopped celery
• 1 teaspoon minced garlic
• 1/4 teaspoon ground cumin
• 1/2 teaspoon Giant ground cinnamon
• 2 Tablespoons Giant cornstarch
• 2 cups low-sodium chicken broth
• 1/2 cup Giant seedless raisins
• 16-ounce bag Giant frozen peas and carrots

Prepare rice according to package directions. Cut chicken into bite-sized pieces and sprinkle with pepper. In a large skillet heat 2 teaspoons oil over medium heat and sauté the chicken pieces until browned on all sides. Remove from skillet and keep warm. Add remaining 1 teaspoon oil to skillet and sauté the onions, celery and garlic until soft and fragrant. Add cumin and cinnamon and sauté one minute. Combine cornstarch and broth and add to skillet, scraping the bottom to deglaze the pan. Return chicken to skillet and add raisins, peas and carrots. Cover and simmer for about 10 minutes until vegetables are cooked and sauce is thickened. Serve chicken over cooked rice.

Per serving: 490 calories, 7g fat, 1.5g saturated fat, 75mg cholesterol, 270mg sodium, 73g carbohydrate, 6g fiber, 13g sugars, 33g protein

Weekly Specials for week of March 29 to April 4 for this recipe:
Giant Boneless Skinless Chicken Breast
Giant Frozen Vegetables: Peas and Carrots
Premium Red or Golden Delicious Apples
Large Anjou or Red Pears

Ham Pockets

Make the Most of Your Easter Ham
Baking a fine Easter ham is a tradition for many families, but what do you do with all those leftovers? Don't be afraid to think big&endash;we've got lots of ideas on how to stretch those extras into meal after (easy) meal!

• Add finely chopped ham to an egg white omelet with lots of veggies.
• Simmer bite-sized pieces of ham in a hearty, fiber-filled bean soup.
• Serve slices on whole grain bread with a zesty mustard instead of mayonnaise.

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Enjoy these tasty pockets filled with leftover ham, onion, cheese and spinach. Great for breakfast, lunch or a filling snack. You might want to make a double batch and freeze them to have on hand.

Makes 8 servings
Prep time: 20 minutes
Cook time: 20 minutes

• 1/2 teaspoon Giant canola oil
• 1/4 cup diced onion
• 1 lb Giant whole wheat pizza dough, defrosted
• 1 cup diced cooked lean ham
• Ground black pepper to taste
• 1/2 cup Giant shredded part-skim mozzarella cheese
• 1 cup chopped Giant baby spinach

Preheat oven to 400 degrees. Lightly coat a large baking sheet with oil or cooking spray. In a small skillet, heat oil over medium heat and sauté onions until soft. Divide pizza dough in half and roll out each piece into a 10-inch square. Cut in half lengthwise and widthwise to form eight 5-inch squares. Divide ham mixture evenly among the eight squares, and season with pepper to taste. Top with cooked onion, cheese and spinach. Fold the four corners up over the filling and pinch edges together to seal. Place each pocket on baking sheet. Bake for 20 minutes or until golden brown. Allow to cool slightly before serving. Refrigerate or freeze any leftovers and reheat in microwave.

Suggestion: Serve with marinara or pizza sauce for dipping.

Per serving: 190 calories, 6g fat, 1g saturated fat, 10mg cholesterol, 410mg sodium, 26g carbohydrate, 1g fiber, 1g sugars, 8g protein

Weekly Specials for week of March 22 to March 28 for this recipe:
Ham
Giant Cheese
Francesco Rinaldi Pasta Sauce

Mashed Vegetable Medley

Healthy Side Dishes
Whether you opt for traditional Easter ham or go a different route, like turkey or lasagna, you'll need side dishes. Spring is a great time of year for fresh vegetables, so add more to your meal with veggie-packed sides that make use of the season's best.

When preparing vegetables, keep cost and calories down by letting their natural flavors shine. Skip heavy sauces, butter and oils in favor of lighter touches, like fresh herbs, citrus zest and almond slivers or pine nuts. Sauté lightly, roast or grill for great flavor that's easy to achieve.

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Bring a splash of color to your holiday meal by transforming your typical mashed potatoes into a tasty new tradition. This veggie-filled dish is sure to keep Mr. Cottontail and the entire family happy this Easter!

Makes 6, 2/3 cup servings
Prep time: 10 minutes
Cook time: 20 minutes

• 2 lb. russet potatoes peeled, cubed
• 2 cups Giant baby carrots
• 1/2 cup diced yellow onion
• 2 cups broccoli florets
• 1 cup Giant reduced sodium chicken broth
• 1/3 cup Greek yogurt, fat-free, plain
• 1 Tablespoon fresh parsley or 1 teaspoon dried parsley
• 1 teaspoon minced garlic
• Additional parsley for garnish

In a medium saucepan, boil potatoes in enough water to cover until tender. In a separate saucepan, simmer carrots and onions in chicken broth over medium heat for 15 minutes, until vegetables are tender. Drain carrot and onion mixture and set aside, reserving broth. Microwave or steam broccoli and set aside. Drain potatoes and transfer to a large bowl. Add Greek yogurt, parsley and garlic. Mash until creamy, gradually adding enough reserved broth. Fold broccoli, carrot, and onion mixture into potatoes. Garnish with additional parsley before serving.

Nutrition information per serving: 160 calories, 0 g fat, 0 g saturated fat, 0 mg cholesterol, 40 mg sodium, 34g carbohydrates, 4g fiber, 4g sugars, 5g protein

Weekly Specials for week of March 15 to March 21 for this recipe:
Great Value Russet Potatoes
Giant Baby Carrots
Yellow Onions
Hanover Gold Line Vegetables
Chobani Greek Yogurt