What’s for Dinner?Week of September 28

Slow Cooker Enchilada Burritos

Autumn Sheet Pan Bake

Teriyaki Chicken Bowls

Quick Vegetable Bean Soup

Smoky Cheddar Burgers

White Potato-Chicken Chili

One-Pot Goulash Pumpkin Chip

Muffins

Instructions: Cut out each conversation starter and put in a bowl. Pass around the table, each person draws and answers one conversation starter.

What’s the most courageous thing you have ever done?

Is there a family tradition that has a special meaning to you? Describe it.

When you feel sad, what do you do to find comfort?

If you took a sneak peek at Santa’s list, do you think you would find

yourself on the naughty or nice list? Why?

If you could make a brand new school subject, what would it be?

If you could do one thing, everyday, for the rest of your life, what would

you do?

If you could design a zoo, which animal would you have the most of?

When you woke up this morning, what was the first thing you thought

about?

Make up a song about your favorite teacher and sing it out loud.

What makes someone a good friend?

If you have any leftover food after tonight’s meal, paint the person’s

face to the left of you with it. PAINT, not throw!

What is one thing that you think kids understand, but adults don’t?

Have you ever taught anyone how to do something? What was it?

What is the quickest way to make someone smile? Demonstrate it.

Grocery list for 6 servings - Week of September 28

☐ 1/3 cup dried cranberries [M] ☐ 2 cups whole wheat elbow noodles [Su] ☐ Kosher salt☐ 4 1/2 cups fresh fruit of choice [Su] ☐ Ground black pepper☐ 1 1/2 acorn squash [M] ☐ 1 1/2 cups Jasmine rice [T] ☐ 1 1/2 Tbsp chili powder [Th]☐ 3 whole carrots [W] ☐ 1/3 cup reduced-sodium soy sauce [T] ☐ 3/4 tsp garlic powder [F]☐ 6 cups shredded lettuce [Th] ☐ 15 ounces red enchilada sauce [Th] ☐ 5 1/4 tsp ground cumin [Th][S]☐ 1 1/2 pounds fresh Brussels sprouts [M] ☐ 1 1/2 cups refried beans, optional [Th] ☐ 3/4 tsp ground ginger [T]☐ 3 stalks of green onions [T] ☐ 3/4 cup salsa, optional [Th] ☐ 1 1/2 tsp Italian seasoning [Su]☐ 3 Tbsp minced garlic [M][W][S][Su] ☐ 3/4 cup salsa verde [S] ☐ 1/2 tsp onion powder [F]☐ 2 1/2 red bell peppers [T][Su] ☐ 6 whole wheat burrito-size tortillas [Th] ☐ 1 1/2 tsp paprika [Th][F]☐ 1 1/2 red onions [S] ☐ 1 1/2 tsp seasoned salt [Su]☐ 4 1/2 yellow onions [T][W][Th][Su] ☐ 2 1/4 tsp brown sugar [T] ☐ 1 1/2 Tbsp sesame seeds, optional [T]☐ 1 1/2 pounds Yukon gold potatoes [S] ☐ 3 Tbsp cornstarch [S] ☐ 1 1/2 tsp liquid smoke [F]☐ 6 small sweet potatoes [F] ☐ 3 Tbsp sunflower seeds [M]

☐ 1 1/2 pounds boneless beef chuck roast [Th]☐ 45 ounces no salt added canned corn [W][F] ☐ 3/4 cup olive oil [M][T][W][S] ☐ 3 pounds boneless skinless chicken breasts [T][S]☐ 45 ounces no salt added chili beans [W] ☐ 1 1/2 Tbsp red wine vinegar [M] ☐ 6 bratwursts [M]☐ 15 ounces no salt added diced tomatoes [Su] ☐ 3 pounds lean ground beef [F][Su]☐ 15 ounces no salt added tomato sauce [Su] ☐ 1/3 cup honey [T]☐ 1/3 cup pineapple juice from canned pineapple [T] ☐ 1/3 cup quick oats [F] ☐ 6 slices sharp cheddar cheese [F]☐ 8 1/4 cups reduced-sodium chicken broth [S][Su] ☐ 1 cup shredded cheddar cheese [Su]☐ 4 1/2 cups reduced-sodium vegetable broth [W] ☐ 6 cups frozen corn [S][Su] ☐ 3/4 cup shredded Colby jack cheese [Th]

☐ 1 1/2 Tbsp Worcestershire sauce [Su]

[M] Autumn Sheet Pan Bake [Th] Slow Cooker Enchilada Burritos [Su] One-Pot Goulash[T] Teriyaki Chicken Bowls [F] Smoky Cheddar Burgers[W] Quick Vegetable Bean Soup [S] White Potato-Chicken Chili

This Week's Meals

Frozen

Ethnic Foods

Cheese

Meat, Poultry & Seafood

Spices

Condiments

Oils, Vinegars & Cooking WineCanned Goods

Produce

Baking

Pasta

Bread/Breakfast/Snacks

**Freeze any meats that will not be used within 3 days, unless packaging indicates longer refrigeration life. **Please note the prep list is written assuming meals will be prepared on the day they are scheduled for. If you adjust the schedule, please use your discretion on proper food storage to ensure food safety.

Weekend Prep List - 6 servings Oven/Stove/Rice Cooker:

• Cook 1 1/2 cups jasmine rice according to package directions. Let cool, then place in a labeled storage container and refrigerate until ready to use. [T]

Cutting Board:

• Halve 1 1/2 acorn squash and remove seeds. Peel and cut into cubes, then place in a labeled storage container and refrigerate until ready to use. [M]

• Trim the ends off 1 1/2 pounds of Brussels sprouts, then cut in half lengthwise. Place in a labeled storage container and refrigerate until ready to use. [M]

• Thinly slice 1 1/2 yellow onions and 1 1/2 red bell peppers. Place in a labeled storage container and refrigerate until ready to use. [T]

• Peel 3 carrots and slice into thin coins, about 1/4-inch thick. Chop ¾ onions. Place vegetables together in a labeled storage container and refrigerate until ready to use. [W]

• Thinly slice 1 1/2 yellow onions. Place in a labeled storage container and refrigerate or freeze until ready to use. [Th]

• Chop 1 1/2 red onions. Place in a labeled storage container and freeze until ready to use. [S] • Chop ½ cup onion and ½ cup red bell pepper. Place in a labeled storage container and feeeze until

ready to use. [Su] Meats:

• Cut 6 bratwursts into 1-inch pieces. Place in a labeled storage container and refrigerate until ready to use. [M]

• Thinly slice 1 ½ pounds chicken breasts. Place in a labeled storage container and refrigerate until ready to use. [T]

• Cut 1 ½ pounds chicken breasts into bite-sized cubes. Place in a labeled storage container and freeze until ready to use. [S]

This Week’s Meals: (**Indicates a prep step needs to be done the night before or morning of the meal) [M] Autumn Sheet Pan Bake [F] Smoky Cheddar Burgers [T] Teriyaki Chicken Bowls [S] White Potato-Chicken Chili [W] Quick Vegetable Bean Soup [Su] One-Pot Goulash [Th] **Slow Cooker Enchilada Burritos [D] Pumpkin Chip Muffins

©2020 by Meal Squeeze. All rights reserved. Not for redistribution. Week of Sept 28 [M]

Autumn Sheet Pan Bake Servings: 6 6 bratwursts, cut into 1-inch chunks 1 1/2 acorn squash, peeled and cubed 1 1/2 pounds fresh brussels sprouts, trimmed and halved 4 1/2 tablespoons olive oil 1 1/2 teaspoons minced garlic 1 1/2 tablespoons red wine vinegar 1/3 cup dried cranberries 3 tablespoons sunflower seeds

Prep Day: 1. Halve squash and remove seeds. Peel and cut into cubes, then place in a labeled storage container and refrigerate until ready to use. 2. Trim the ends off the Brussels sprouts, then cut in half lengthwise. Place in a labeled storage container and refrigerate until ready to use. 3. Cut bratwurst into 1-inch pieces. Place in a labeled storage container and refrigerate until ready to use. Meal Day: 1. Preheat oven to 425°F. Lightly grease a large sheet pan and set aside. 2. Place squash, sprouts and brats in a large bowl. In a small bowl, whisk together olive oil, garlic and red wine vinegar. 3. Pour sauce over veggies and stir well to coat. Spread in an even layer on the prepared sheet pan, then bake for about 30 minutes, until veggies are cooked to your liking. Sprinkle with dried cranberries and sunflower seeds, then serve.

©2020 by Meal Squeeze. All rights reserved. Not for redistribution. Week of Sept 28 [T]

Teriyaki Chicken Bowls Servings: 6 Chicken Bowls 1 1/2 cups jasmine rice 1 1/2 pounds boneless skinless chicken breasts, thinly sliced 3 tablespoons olive oil, divided 1 1/2 yellow onions, sliced thin 1 1/2 red bell peppers sliced thin Sauce 1/3 cup soy sauce, gluten free if needed 1/3 cup honey 1/3 cup pineapple juice 3/4 teaspoon ground ginger 2 1/4 teaspoons brown sugar 1 1/2 tablespoons sesame seeds optional 3 stalks green onions, only green parts, sliced

Prep Day: 1. Cook rice according to package directions. Let cool, then place in a labeled storage container and refrigerate until ready to use. 2. Thinly slice onion and bell pepper. Place in a labeled storage container and refrigerate until ready to use. 3. Thinly slice chicken breasts. Place in a labeled storage container and refrigerate until ready to use. Meal Day: 1. Heat half of the olive oil in a large skillet over medium heat. Add sliced onion and peppers and sauté until soft, about 15 minutes, stirring occasionally. 2. Meanwhile, in a small saucepan, whisk together soy sauce, honey, pineapple juice, ginger and brown sugar. Bring to a boil, then reduce heat and simmer for about 5 minutes, until thickened slightly. 3. When veggies are tender, push to the side and add remaining olive oil to the pan. Add sliced chicken to the hot oil and cook for 1-2 minutes per side, until cooked through. Stir in cooked rice, then pour sauce over top and stir well to combine. Garnish with sesame seeds and sliced green onions, then serve. Adapted from: https://theprettybee.com/sticky-chicken-teriyaki-rice/

©2020 by Meal Squeeze. All rights reserved. Not for redistribution. Week of Sept 28 [W]

Quick Vegetable Bean Soup Servings: 6 1 1/2 tablespoons olive oil 3 carrots, thinly sliced 3/4 yellow onion, chopped 2 1/4 teaspoons minced garlic 4 1/2 cups reduced-sodium vegetable broth 45 ounces no salt added chili beans, undrained 22 1/2 ounces no salt added whole kernel corn, drained Dried parsley, for garnish

Prep Day: 1. Peel carrots and slice into thin coins, about 1/4-inch thick. Chop onion. Place vegetables together in a labeled storage container and refrigerate until ready to use. Meal Day: 1. Heat olive oil in a large soup pot over medium-high heat. Add carrots and onion and sauté for 5 minutes, until starting to soften. 2. Add garlic and sauté 30 seconds more, then stir in remaining ingredients and simmer for 20-25 minutes, or until carrots are tender. https://www.mrsgrimesbeans.com/recipe/vegetable-bean-soup/

©2020 by Meal Squeeze. All rights reserved. Not for redistribution. Week of Sept 28 [Th]

Slow Cooker Enchilada Burritos Servings: 6 1 1/2 pounds boneless beef chuck roast 1 1/2 yellow onions, thinly sliced 15 ounces red enchilada sauce 1 1/2 tablespoons chili powder 2 1/4 teaspoons ground cumin 3/4 teaspoon paprika 6 whole wheat burrito-size tortillas 1 1/2 cups refried beans, optional 3/4 cup shredded Colby Jack cheese 3/4 cup salsa or chopped tomatoes, optional 6 cups shredded lettuce desired burrito toppings, optional

Prep Day: 1. Thinly slice yellow onion. Place in a labeled storage container and refrigerate or freeze until ready to use. Morning of Meal Day: 1. Place chuck roast in the bottom of a slow cooker. Spread sliced onion over top, then sprinkle with chili powder, cumin and paprika and rub in to coat. Pour enchilada sauce over roast and cover and cook on LOW for 8 hours. Meal Time: 1. Remove roast from the slow cooker and shred with two forks. 2. Spread refried beans on the tortillas, then top with shredded beef, cheese, salsa, lettuce and other desired toppings. Roll up into burritos and serve.

©2020 by Meal Squeeze. All rights reserved. Not for redistribution. Week of Sept 28 [F]

Smoky Cheddar Burgers Servings: 6 Burgers 1 1/2 pounds lean ground beef 1 1/2 teaspoons liquid smoke 3/4 teaspoon paprika 3/4 teaspoon garlic powder 1/2 teaspoon onion powder 1/2 teaspoon kosher salt 1/2 teaspoon ground black pepper 1/3 cup quick oats or breadcrumbs 6 slices sharp cheddar cheese Sides 22 1/2 ounces no salt added canned corn 6 small sweet potatoes

1. Clean and oil grill grates, then preheat to medium-high heat. 2. Scrub sweet potatoes, poke with a fork and place on a microwave-safe plate. Cook on HIGH for about 5 minutes per side, until tender. Alternatively, use the "Potato" setting on the microwave. 3. Meanwhile, in a large bowl, combine beef, liquid smoke, paprika, garlic powder, onion powder, salt, pepper, and oats or breadcrumbs. Gently mix with your hands, then shape into equal large, flat patties. 4. Place burgers on the grill and cook for 4-5 minutes per side, until burgers are well-marked and reach 150°F. Top each burger with a slice of cheese and cook for 1-2 minutes more. 5. Remove burgers from the grill and let rest for about 5 minutes. Meanwhile, heat corn. Serve burgers with corn and sweet potatoes.

©2020 by Meal Squeeze. All rights reserved. Not for redistribution. Week of Sept 28 [S]

White Potato-Chicken Chili Servings: 6 1 1/2 tablespoons olive oil 1 1/2 red onions, chopped 1 1/2 teaspoons minced garlic 1 1/2 pounds boneless skinless chicken breasts, cubed 1 1/2 pounds yukon gold potatoes, peeled and diced 3 cups frozen corn 3 teaspoons ground cumin 3/4 teaspoon kosher salt 1/2 teaspoon ground black pepper 3/4 cup salsa verde 6 cups reduced-sodium chicken broth 3 tablespoons cornstarch 3 tablespoons water

Prep Day: 1. Chop red onion. Place in a labeled storage container and freeze until ready to use. 2. Cut chicken breasts into bite-sized cubes. Place in a labeled storage container and freeze until ready to use. Meal Day: 1. Heat olive oil in a large pot over medium heat. Add chopped onion and sauté until soft, about 6 minutes. Stir in garlic and cook 1 minute more. Meanwhile, peel and dice potatoes. 2. Stir in cubed chicken, potatoes, corn, cumin, salt, pepper, salsa and broth. 3. Increase heat to high and bring to a boil, then cover and reduce to a simmer. Simmer for 15-20 minutes, until chicken is cooked through. 4. In a small bowl, whisk together cornstarch and water until smooth. Stir into the soup and simmer, stirring often, until thickened slightly.

©2020 by Meal Squeeze. All rights reserved. Not for redistribution. Week of Sept 28 [Su]

One-Pot Goulash Servings: 6 Goulash 1 1/8 pounds lean ground beef 1/2 cup yellow onion, chopped 1/2 cup red bell pepper, chopped 2 1/4 teaspoons minced garlic 1 1/2 teaspoons seasoned salt, like Lawry's 1 1/2 teaspoons Italian seasoning 1 1/2 tablespoons reduced-sodium Worcestershire sauce 15 ounces no salt added diced tomatoes, undrained 3 cups frozen sweet corn 2 cups reduced-sodium chicken broth 15 ounces no salt added tomato sauce 2 cups whole wheat elbow noodles, or fiber-rich pasta 1 cup shredded cheddar cheese Fruit 4 1/2 cups fresh fruit of choice

Prep Day: 1. Chop onion and bell pepper. Place in labeled storage container and refrigerate until ready to use. Meal Day: 1. Heat a large pot over medium-high heat. Add ground beef, onion and bell pepper and cook, stirring and breaking apart ground beef until it is no longer pink, about 5 to 7 minutes. Drain grease if necessary. 2. Stir in minced garlic, seasoned salt, Italian seasoning and Worcestershire sauce. Cook for 1 minute. 3. Stir in diced tomatoes, sweet corn, chicken broth and tomato sauce. Bring to a boil, then add noodles and stir well. Cover and cook for 9-12 minutes, or until noodles are tender, stirring every few minutes to keep noodles from sticking. 4. When noodles are tender, turn off heat and sprinkle cheese over top. Cover for 1-2 minutes to allow cheese to melt. Serve with a side of fruit.

Adapted from: www.iheartnaptime.net/goulash

©2020 by Meal Squeeze. All rights reserved. Not for redistribution. Week of Sept 28 [D]

Pumpkin Chip Muffins Servings: 18 Ingredients: 2 1/4 cups all-purpose flour, or sub GF flour if needed 1/2 cup brown sugar, packed 1/2 cup granulated sugar 1 teaspoon baking soda 1 teaspoon baking powder 1/2 teaspoon salt 1 teaspoon ground cinnamon 1/4 teaspoon nutmeg 1/2 cup grated zucchini, squeezed dry then measured 3/4 cup pumpkin puree 1 cup milk, or sub any non-dairy milk if needed 1/4 cup canola oil 1 cup chocolate chips

1. Preheat oven to 350°F. Grease the wells of a muffin pan and set aside. 2. In a large bowl, combine flour, brown sugar, granulated sugar, baking soda, baking powder, salt, cinnamon and nutmeg. 3. In a medium bowl, combine grated zucchini, pumpkin puree, milk and oil. Pour wet ingredients into the dry ingredients and stir just until combined. Gently fold in chocolate chips. 4. Scoop batter into the prepared pan, then bake for 20-22 minutes, until a toothpick comes out clean. Let cool completely, then store in an airtight container.

Ingredient Equivalents

Baking Chicken Mustard

2 cups chocolate chips = 12 ounces chocolate chips 1 pound boneless chicken = 3 cups cooked chicken, cubed 1 tsp of dry mustard = 1 Tbsp prepared mustard

Basil Corn Onion

1 bunch of basil = 1 cup basil leaves chopped 10 ounces frozen corn = 1 1/4 cups 1 medium onion = 3/4 cup chopped onions

15.5 ounces canned corn = 1 3/4 cups, drained 1 pound of onions = 3 cups chopped onions

Bell Pepper 1 medium onion = 1 tablespoon onion powder

1 medium bell pepper = 1 cup chopped Cottage Cheese 1 tablespoon dried minced onion = 1/4 cup minced raw onion

8 ounces cottage cheese = 1 cup

Bread Crumbs Salad Greens

8 ounce package = 2 cups Cucumber 1 pound = 6 cups

1 medium cucumber = 1 1/2 cups chopped

Broccoli Sour Cream

1 pound fresh broccoli = 2 cups of florets Frozen Vegetables 8 ounces = 1 cup

10 ounces of frozen broccoli = 1 1/2 cups chopped 10 ounce package = 1 1/2 cups

Taco Seasoning

Broth Garlic 1 packet = 4 Tbsp

10.5 ounce can = 1 1/4 cups of broth 1 head = 15 cloves

14.5 ounce can = 1 3/4 cups of broth 1 clove = 1/2 teaspoon minced = 1/8 teaspoon garlic powder Tomatoes

28 ounces canned, drained = 2 cups

Canned Vegetables Ginger 6 ounce can of tomato paste = 3/4 cup

16 ounce can = 2 cups 1" of fresh ginger = 1 tablespoon grated or chopped 8 ounce can of tomato sauce = 1 cup

1 teaspoon fresh ginger = 1/2 teaspoon ground ginger

Carrots Yogurt

1 pound fresh carrots = 3 cups chopped Herbs/Spices 8 ounces = 1 cup

10 ounces of frozen carrots = 2 cups 3 teaspoons fresh herbs = 1 teaspoon dried herbs

Cheese Mushrooms

8 ounces block cheese = 2 cups shredded cheese 8 ounces fresh mushrooms = 1 1/2 cups sliced

8 ounce bag of shredded cheese = 2 cups 4 ounces canned mushrooms = 2/3 cup whole or sliced

Autumn Sheet Pan Bake Pantry Acorn squash Olive oil Red wine vinegar Dried cranberries Sunflower seeds Refrigerator Bratwursts Fresh Brussels sprouts Minced garlic Equipment Chef’s knife & cutting board Measuring cups & spoons Vegetable peeler Large sheet pan Cooking spray Large bowl Small bowl Wooden spoon

Teriyaki Chicken Bowls

Spices Ground ginger Sesame seeds Pantry Jasmine rice Olive oil Yellow onion Honey Pineapple juice Brown sugar Refrigerator Chicken breasts Red bell pepper Soy sauce Green onions Equipment Chef’s knife & cutting board Measuring cups & spoons Rice cooker or large saucepan Large skillet Wooden spoon Small saucepan Whisk

Quick Vegetable Bean Soup

Spices Dried parsley Pantry Olive oil Yellow onion Canned chili beans Canned corn Refrigerator Whole carrots Minced garlic Vegetable broth Equipment Chef’s knife & cutting board Measuring cups & spoons Vegetable peeler Large soup pot Wooden spoon

Slow Cooker Enchilada Burritos

Spices Chili powder Ground cumin Paprika Pantry Yellow onion Red enchilada sauce Tortillas Refried beans Refrigerator Boneless beef chuck roast Shredded Colby jack cheese Salsa Shredded lettuce Equipment Chef’s knife & cutting board Measuring cups & spoons Large slow cooker Two forks Spatula or butter knife

Smoky Cheddar Burgers

Spices Liquid smoke Paprika Garlic powder Onion powder Kosher salt Ground black pepper Pantry Quick oats Canned corn Sweet potatoes Refrigerator Ground beef Sliced sharp cheddar cheese Equipment Chef’s knife & cutting board Measuring cups & spoons Outdoor grill Microwave-safe plate & bowl Large bowl Grilling spatula Meat thermometer

White Potato-Chicken Chili Spices Ground cumin Kosher salt Ground black pepper Pantry Red onion Olive oil Yukon gold potatoes Cornstarch Refrigerator Minced garlic Chicken breasts Salsa verde Chicken broth Frozen Frozen corn Equipment Chef’s knife & cutting board Measuring cups & spoons Large pot Wooden spoon Small bowl Whisk

One-Pot Goulash

Spices Seasoned salt Italian seasoning Pantry Yellow onion Canned diced tomatoes Tomato sauce Elbow noodles Refrigerator Ground beef Red bell pepper Minced garlic Worcestershire sauce Chicken broth Shredded cheddar cheese Fresh fruit of choice Frozen Frozen corn Equipment Chef’s knife & cutting board Measuring cups & spoons Large pot + lid Wooden spoon