2013-10-06



Welcome to Shrinking Kitchen, where we do your menu planning FOR you! We are cruising right into October {uh, what?!} and we had our first big snowstorm yesterday! The colder weather leaves me wanting to cozy up in sweatpants and blankets with a good book, while I eat chili and cornbread muffins, although my kids typically have other plans for me! What is your favorite cool-weather meal?

If you aren’t a fan of this week’s meal planning, you can find buckets of other menus here!

Scroll to the bottom of this post for a printable grocery list!

Monday:  Spicy Chicken & Broccoli w/Faux Rice.



Tuesday: Pumpkin Chili.



Wednesday:  Roasted Eggplant & Zucchini w/Garlicky Tahini Dressing

Thursday:  Easy Weeknight Lo Mein.

Friday:  Tex-Mex Goulash

Saturday:  Mediterranean Pasta Toss.

Sunday:  Simple Braised Brisket.

Super-Convenient Printable Grocery List

Chicken, Broccoli & Rice

2 pounds boneless/skinless chicken thighs cut into 1 inch pieces.

1-2 Tablespoons coconut oil

2 cups broccoli florets

¼ cup low sodium chicken stock

¼ cup soy sauce or tamari sauce

1 Tablespoon sriracha sauce

1 Tablespoon honey

1 Tablespoon sesame oil

¼ cup orange juice

2 teaspoon corn starch

½ teaspoon ground ginger or 1 inch fresh finely chopped

½ teaspoon garlic powder or 1 clove fresh garlic minced

For the ‘Rice’

1 head cauliflower

1 Tablespoon coconut oil

¼ cup low sodium chicken stock

Salt & pepper to taste

3 scallions sliced thin

Pumpkin Chili

1 pound lean ground beef (could use turkey, or no meat at all)

1/2 large sweet yellow onion, diced

1/2 green bell pepper, diced

2 large cloves of garlic, pressed

14.5 ounce can of diced tomatoes, no salt added

14.5 ounce can of tomato sauce, no salt added

1 can pumpkin puree (not pumpkin pie)

1/2 cup dry lentils

2 cups beef stock (sub water, chicken, vegetable broth)

1 tablespoon pumpkin pie spice (combo of ginger, cinnamon, allspice and cloves)

1 tablespoon of chili powder, or to taste

dash of cayenne pepper

1/2 teaspoon salt (or to taste)

black pepper to taste

14.5 ounce can of chickepeas, drained and rinsed (you could use black or kidney beans as well)

Roasted Eggplant & Tahini

2 small eggplants

2 small zucchinis

olive oil spray

sea salt and freshly ground pepper

handful of flat leaf parsley, chopped

For the Dressing

2 tablespoons tahini

1.5 tablespoons lemon juice

1/8 teaspoon cumin

1/4 teaspoon (small clove) garlic, crushed and minced

1/2 teaspoon honey

pinch of sea salt and freshly ground pepper

Chicken Lo Mein

For the Sauce

2 tablespoons soy sauce

1 tablespoon rice wine vinegar

2 tablespoons raw honey

1 teaspoon toasted sesame oil

2 teaspoons grated fresh ginger

2 cloves garlic, minced

1/2 teaspoon hot chili sauce

1 teaspoon cornstarch

For the Lo Mein

1 tablespoon canola oil

8 ounces grilled chicken breast, cut into bite sized pieces

8 ounces dry whole wheat spaghetti

2 large carrots, shredded

4 cups cabbage, thinly sliced

2 green onions, sliced

Tex-Mex Goulash

1 pound lean ground beef

1 small onion, rough chopped

2 teaspoons olive oil

3 medium russet potatoes, diced into 1-inch cubes

2 teaspoons cumin

1 1/2 teaspoons chili powder

1/2 teaspoons oregano

1/2 teaspoon black pepper

1/4 teaspoon salt

15 ounce can diced tomatoes, no salt added

15 ounce can Whole Kernel Corn, No Salt Added

Meditteranean Pasta Toss

2 tablespoons olive oil

2 small zucchini, sliced

10 small sweet bell peppers, sliced

1 cup grape or cherry tomatoes, halved

1/2 yellow onion, diced

2 cloves garlic, sliced

1 tablespoon dried Italian herbs

1 teaspoon salt

1 15 ounce artichoke hearts in water, drained and sliced in half

1/4 cup sundried tomatoes in oil

1/3 cup balsamic vinegar

1 1/2 cups dry whole wheat penne

1/3 cup crumbled feta cheese

Simple Braised Brisket

1 (2 1/2-pound) beef brisket, trimmed

1 1/2 cups chopped onion

1 teaspoon dried oregano

1/3 cup chopped pitted kalamata olives

1 (14.5-ounce) can diced tomatoes, undrained

 

find more menu plans here!

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