It's officially fall! On the calendar and everything! That means I can bake to my heart's content and won't get the stink-eye from the ol' hubba-roo. I love this season because it is so pretty and I can wear sweaters alla time, shortly before switching to parkas and much, much swearing. If you aren't familiar with Canadian seasons, I will break it down for you:
Winter: January to April
Spring: May
Summer, aka Road Construction: June to July
Fall: Mid-August to September
Winter again: October to December
Anywho, back to the meal plan. Now that things have sorted out with school and preschool and all the different programs, including the hubb's Wednesday nights out (Vegetarian Wednesday returns!), I am ready to get back at it. With the "it" being:
The Plan
Monday: Cheesy Chicken Enchilada Casserole
Tuesday: Shepherd's Pie - the "No Lamb Ever" Version
(Vegetarian) Wednesday: Slow Cooker Dal
Thursday: Barley Chicken Bake
Friday: Audrey's Steamed Fish
Saturday: Pork Chops A La Ziggie
Sunday: Shrimp & Veggie Stirfry
The Shopping List:
Monday: Cheesy Chicken Enchilada Casserole
1 tsp vegetable oil
1 lb boneless, skinless chicken breasts
1 onion
1 green pepper
1 red pepper
1 425ml jar enchilada sauce
4 large whole grain whole wheat tortillas
1 c brown rice
1 c light sour cream
1 tsp chili powder
3 oz light shredded cheese
Tuesday: Shepherd's Pie - The "No Lamb Ever" Version
1 lb extra-lean ground beef
1 medium onion
1 c canned / frozen / fresh green beans / peas
1 c canned / frozen / fresh corn
1 large carrot
2 Tbsp whole grain whole wheat flour
2 c beef stock
Thyme, salt, pepper and Montreal steak spice
3/4 lb potatoes, around 375 g -ish
1 Tbsp butter
2 Tbsp milk
1 oz light cheese
Vegetarian Wednesday: Slow Cooker Dal
1/2 head cauliflower
1 large parsnip
1 apple - Granny Smith if you got it
1/2 small onion
1 inch piece of fresh ginger
1 1/2 c lentils
1/2 c barley (it's barley week!)
Ground cumin, ground coriander, turmeric, salt
2 dried chilis
Juice of one lemon
1 tsp ghee
1 1/2 tsp cumin seeds
1 1/2 tsp mustard seeds
Thursday: Barley Chicken Bake
1 tsp vegetable oil
1 large onion
1/2 c pearl barley
2 c chicken stock
2 c cooked chicken breast
1 red pepper
Salt, pepper
Friday: Audrey's Steamed Fish
1 lb white fish fillets (you know, whatever Safeway has lots of)
1/4 c reduced-sodium soy sauce
3 green onions
1 inch piece fresh ginger
2 c cooked brown rice
Saturday: Pork Chops A La Ziggie
1 lb centre-cut bone-in pork chops
1 tsp vegetable oil
Salt, pepper, thyme
2 Tbsp ww/wg flour
1/4 c red wine
3 c beef stock
Sunday: Shrimp Stirfry
1 Tbsp cornstarch
2 Tbsp reduced-sodium soy sauce
1 c chicken stock
2 Tbsp fresh ginger
Chili flakes
2 tsp sesame oil
3 garlic cloves
4 c broccoli
1 red pepper
1 yellow pepper
1 bunch green onions
1 lb shrimp
2 c brown rice
As always, I will be aiming to have complete meals in the 400 to 500 calorie range, as per the Weight Wise guidelines. I am currently tracking protein content as well, if anyone would like that information, I can certainly throw that right on in there.
I am also gearing up for Christmas baking (stockpiling butter); that should start within the next week, so brace yourselves.
I hope everyone had a great summer, talk to you tomorrow!
No comments:
Post a Comment