What to Make for Family Dinner in October?
These are suggestions that will not only satisfy your taste buds but also save you valuable time!
Here are some simple yet tasty dinner ideas for October that will brighten up this dynamic period.
💡 Tips
All recipes are calculated for 4 servings, perfect for a family of 2+2.
Remember that the spices are approximate; you can season dishes according to your own taste and preference.
If you want your diet to be even quicker and simpler, consider cooking larger portions that will last for two days.
Couscous with Vegetables
⌛Preparation time: approximately 20 min
Ingredients: One serving provides:
600 g Chicken breast
270 g Carrot (6 pieces)
460 g Red bell pepper (2 pieces)
40 g Olive oil (4 tablespoons)
200 g Couscous
40 g Dark soy sauce (4 tablespoons)
20 g Chives (4 tablespoons)
20 g Sesame seeds (4 teaspoons)
2.4 g Black pepper (0.5 teaspoon)
0.5 g Salt (2 pinches)
556 kcal
44g protein
17g fat
54g carbohydrates
📋 Preparation:
Pour boiling water over the couscous just above the surface and set aside for a few minutes. Cut the meat into small cubes. Heat olive oil in a pan and add the meat. Thinly slice the onion. Peel the carrot and cut it into thin strips. Also, cut the bell pepper into small strips. Add the vegetables to the pan. Pour soy sauce over the contents of the pan. Add the couscous. Mix well and simmer for a few more minutes. Garnish the finished dish with chopped chives and sesame seeds.
Gnocchi with Onion, Spinach, and Feta
⌛Preparation time: about 5 min + 20 min in the oven
Ingredients: One serving provides:
750 g Gnocchi (1.5 packages) Ready-made gnocchi available at Lidl
500 g Frozen spinach
320 g Natural yogurt (16 tablespoons)
200 g Onion (2 pieces)
120 g Feta cheese (4 slices)
20 g Garlic (4 cloves)
32 g Grated Parmesan cheese (4 tablespoons)
120 g Sun-dried tomatoes in oil (6 pieces)
580 kcal
23g protein
18g fat
84g carbohydrates
📋 Preparation:
Finely chop the onion. Grate the Parmesan. In a baking dish, place the gnocchi, onion, pressed garlic, frozen spinach, and crumbled feta. Season, drizzle with yogurt, and sprinkle with Parmesan. Bake in the oven for about 20 minutes at 180 degrees. Garnish the ready gnocchi with chopped tomatoes.
Quick Pasta with Turkey in Tomato Sauce
⌛Preparation time: approximately 15 min
Ingredients: One serving provides:
400 g Ground turkey
20 g Rapeseed oil (4 teaspoons)
960 g Tomato passata (4 cups)
280 g Whole grain pasta
200 g Onion (2 pieces)
20 g Garlic (4 cloves)
32 g Grated Parmesan cheese (4 tablespoons)
0.5 g Salt (2 pinches)
1 g Black pepper (4 pinches)
3.6 g Dried oregano (1.5 teaspoons)
3.6 g Dried basil (1.5 teaspoons)
579 kcal
37g protein
18g fat
77g carbohydrates
📋 Preparation:
Cook the pasta. Dice the onion and garlic, sauté in oil. Then add the meat and season with salt, pepper, and herbs. Fry for a few minutes and add the passata. Combine the pasta with the sauce. Sprinkle the whole dish with Parmesan.
Quick Chicken with Carrot and Groats
⌛Preparation time: approximately 25 min
Ingredients: One serving provides:
600 g Chicken breast
50 g Olive oil (10 teaspoons)
200 g Buckwheat groats (200 grams)
340 g Apple (2 pieces)
180 g Carrot (4 pieces)
4 g Sweet paprika powder (1 teaspoon)
4 g Hot paprika powder (1 teaspoon)
0.5 g Salt (2 pinches)
4 g Dried oregano (1 tablespoon)
2.5 g Dried basil (1 tablespoon)
4 g Black pepper (1 teaspoon)
3 g Lemon juice (1 teaspoon)
537 kcal
42g protein
19g fat
55g carbohydrates
📋 Preparation:
Cook the groats according to the package instructions. Peel the apple and carrot, then grate them finely. Mix them and sprinkle with lemon juice and half a teaspoon of olive oil. Mix thoroughly again.
Cut the chicken into strips or cubes. Prepare a marinade by mixing a teaspoon of olive oil with spices. Then rub the meat with the marinade. Heat the remaining olive oil in a pan, add the meat and sauté. If necessary, add a little water.
Serve the meat with cooked groats and salad.
Delicate Spaghetti with Salmon and Spinach
⌛Preparation time: approximately 20 min
Ingredients: One serving provides:
280 g Whole grain pasta (280 grams)
350 g Atlantic salmon
480 g Cherry tomatoes (24 pieces)
160 g Natural yogurt (8 tablespoons)
400 g Frozen spinach (400 grams)
15 g Olive oil (3 teaspoons)
10 g Garlic (2 cloves)
4 g Dried oregano (1 tablespoon)
2.5 g Dried basil (1 tablespoon)
543 kcal
34g protein
20g fat
64g carbohydrates
📋 Preparation:
Cook the pasta. Heat the olive oil in a pan and sauté the spinach. Add pressed garlic, pieces of salmon, and halved cherry tomatoes. After a few minutes, add yogurt. Mix everything and season to taste. Combine the contents of the pan with the pasta.
Shopping List
Dairy Products:
480 g Natural yogurt (24 tablespoons)
120 g Feta cheese (4 slices)
64 g Grated Parmesan cheese (8 tablespoons)
Grain Products:
750 g Gnocchi (1.5 packages)
200 g Buckwheat groats
200 g Couscous
560 g Whole grain pasta
Meat and Fish:
400 g Ground turkey
1200 g Chicken breast
348 g Atlantic salmon
Fruits and Vegetables:
400 g Onion (4 pieces)
50 g Garlic (10 cloves)
450 g Carrot (10 pieces)
460 g Red bell pepper (2 pieces)
480 g Cherry tomato (24 pieces)
340 g Apple (2 pieces)
120 g Sun-dried tomato in oil (6 pieces)
20 g Chives (4 tablespoons)
900 g Frozen spinach
Spices and Herbs:
Dried basil
Dried oregano
Hot paprika powder
Sweet paprika powder
Black pepper
Salt
Fats and Oils:
20 g Rapeseed oil (4 teaspoons)
105 g Olive oil (21 teaspoons)
Additions:
3 g Lemon juice (1 teaspoon)
20 g Sesame seeds (4 teaspoons)
960 g Tomato passata (4 cups)
40 g Dark soy sauce (8 teaspoons)
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