Freezer Meal class taught by Karen Mumford - this is a 7 day meal plan that all can be frozen. Grocery list for ALL items at the bottom of post. Please take special note of the "Instructions" as it walks you through the whole process. Doing steps 1 & 2 the day before assembly, would be helpful!
Thanks, Karen!
Thanks, Karen!
Southwestern Chicken and Rice
4 boneless, skinless chicken breast halves, cut into 1” strips.
2 1/2 cups water
1 cup chunky salsa
1 package taco seasoning mix
1 cup long grain rice
1 can whole kernel corn, drained
1 can black beans, rinsed and drained
1 small can sliced olives
1 cup shredded cheddar cheese
Garnish:
Green onions, Sour cream, Cilantro, Guacamole, lime wedges, etc.
Bring chicken, water, salsa, and taco seasoning mix to a boil. Cover and simmer for 10 minutes. Return to a boil and add rice. Cover, reduce heat to low, and cook without stirring or lifting lid, for 16 minutes. Remove from heat. (Mixture should be saucy, but will thicken as the liquid will continue to absorb.) Stir in corn, beans, and olives.
Pour mixture into a 9X13” pan and sprinkle with cheese.
To serve immediately: Place covered pan in a 350 degree oven and heat 20 minutes, till heated through, and the cheese is melted.
To save for another day: Cover with foil and freeze.
When ready to use: Thaw in refrigerator, overnight, or quick thaw in the microwave 7-9 minutes, stirring occasionally. Cover with foil and bake in the oven at 375 degrees for 30-35 minutes, till heated through.
*Can serve as a casserole, or can wrap up in warmed tortillas or serve with scoops.
Chicken Parmesan
8-oz package of spaghetti
2 cups prepared spaghetti sauce
6-8 breaded chicken breast tenders, fully cooked
4 slices provolone cheese, cut in half
1 cup shredded parmesan cheese.
Cook spaghetti according to package directions, but reducing the cooking time by 1 minute. Drain. Spread spaghetti noodles in the bottom of a lightly oiled 9”x13” glass dish. Pour 1 cup of the spaghetti sauce over the noodles and spread to cover the noodles.
Arrange the breaded chicken tenders over the noodles. Cover each chicken piece with a slice of provolone cheese. Spread remaining spaghetti sauce over the cheese slices. Sprinkle each piece with parmesan cheese shreds. Cover tightly with foil.
If using right away: Bake in a 350 degree oven for 35-40 minutes. Remove foil and serve immediately.
If saving for another day: Place foil covered dish in freezer, and freeze till firm. Thaw in refrigerator the day before you need it. Or remove foil and microwave thaw on 50% power 12-14 minutes. Return foil to pan, then bake as directed above.
(Serves 6-8)
Baked Ziti
1 pound dry ziti pasta or penne pasta (I use penne)
1 onion (optional)
1 lb lean ground hot sausage
1 jar spaghetti sauce
1 teaspoon sugar
6 oz. provolone cheese, sliced (I used reduced fat)
1 cup sour cream (I use fat free)
6 oz. mozzarella cheese, shredded (Light)
2 Tablespoons grated parmesan cheese
1. Bring a large pot of lightly salted water to a boil. Add ziti pasta and cook until al dente, about 8 minutes. Drain.
2. In a large skillet, brown onion and ground sausage over medium heat. Drain. Add spaghetti sauce and sugar, and simmer 15 minutes.
3. Preheat the oven to 350 degrees. Butter a 9x13” baking dish. Layer as follows: 1/2 of the ziti, 1/2 sauce mixture, provolone cheese, sour cream, remaining ziti, mozzarella cheese, and remaining sauce mixture. Top with grated parmesan cheese. Cover tightly with foil.
Bake at 350 degrees for 40 minutes till heated through, and cheeses are melted.
If saving for another day:
Place foil covered dish in freezer, and freeze till firm. Thaw in refrigerator the day before you need it. Or remove foil and microwave thaw on 50% power 12-14 minutes. Cover with foil, then bake at 350 degrees for 50-60 minutes, till heated through, and cheeses are melted.
Easy Lasagna
3 cups canned spaghetti sauce
1/2 teaspoon sugar
1/2 cup water
8 uncooked, dry lasagna noodles
2 cups low fat cottage cheese
1/3 cup grated parmesan cheese (green can)
1 egg, beaten
1 Tablespoon dried, chopped parsley
2 cups grated mozzarella cheese.
Combine spaghetti sauce, sugar, and water in a bowl. In another bowl, mix cottage cheese, parmesan cheese, egg and parsley. Place 1 cup of sauce mixture in the bottom of a 9”X13” baking dish. Cover with a layer of the dry noodles. (Break to fit if necessary) Spread on a layer of cottage cheese mixture. then sprinkle a layer of mozzarella cheese. Repeat layers, beginning with sauce and ending with cheese. Cover tightly with foil.
If using right away:
Bake at 350 degrees for 40 minutes till heated through, and cheeses are melted.
If saving for another day:
Place foil covered dish in freezer, and freeze till firm. Thaw in refrigerator the day before you need it. Or remove foil and microwave thaw on 50% power 12-14 minutes. Cover with foil, then bake at 350 degrees for 65-70 minutes, till cheese is melted and bubbly. Take out of the oven, and remove the foil and let stand for 10 min. before serving
Chicken Fettuccini Alfredo
(Serves 10-12)
2 cans (10-3/4 oz) 98% Fat Free condensed cream of mushroom soup
2 cups reduced fat sour cream (or Fat Free)
2 cup grated parmesan cheese (Green Can)
3/4 cup milk
1 lb. package fettuccine, or linguini cooked and drained.
3 cups chopped cooked chicken
(Optional) 2 cups frozen petite peas (can also use frozen broccoli florets.)
Shredded parmesan cheese for topping.
Mix soup, sour cream, milk, and grated parmesan cheese in a large bowl. Add fettuccine, and chicken. Mix lightly.
(Add optional peas or broccoli florets.)
Spoon mixture into a large casserole dish. Sprinkle with shredded parmesan cheese. Cover tightly with foil. (This can also be put into 2 gallon Ziploc bags, flattened, then frozen.
If using right away:
Bake at 350 degrees for 25 -25 minutes or until thoroughly heated through.
OR
If freezing to use another day:
Thaw in the fridge overnight, or quick thaw in the microwave 7-9 minutes, until thawed. Cover tightly with foil and bake in 350 oven for 45 minutes, until heated through. Top with additional shredded parmesan cheese.
Chicken Pot Pie
3 cups chopped, cooked chicken.
2 cans cream of chicken soup (I use 98% fat free)
1 package frozen mixed vegetables (16 oz.)
1box pre-made refrigerated pie crust (Contains 2 pie crusts) or your own homemade recipe for 2 pie crusts.
Take the box of crusts out of the refrigerator and let sit on the counter to soften, for 10-15 minutes.
Mix together in a large bowl, the chicken, cream soups, and mixed vegetables.
Pour into a 9x13 inch casserole dish.
Unwrap both pie crusts and roll out on the countertop. Overlap the two crusts slightly, then press together with fingers dampened with a little water. (To make one large crust) Trim edges to make a rectangle about 2 inches bigger than your baking dish.
Carefully lift pie crust onto the chicken mixture in the baking dish. Flute the edges of the pie crust with your index fingers. Cut several slits into the pie crust, to allow for ventilation.
If using right away:Bake UNCOVERED at 375 for 35 minutes, until crust is browned and puffy in the middle.
Serve Immediately.
To save for another day:
Cover dish tightly with foil and freeze.
Thaw in refrigerator overnight. Bake UNCOVERED at 375 degrees for 40 minutes, until crust is lightly browned and middle is puffy.
If baking from frozen:
Cover fluted pie crust edges with foil.
Bake at 350 for 75 minutes, until the middle is puffy and lightly browned.
Remove foil strips and serve. Refrigerate leftovers.
Chicken and Stuffing Bake
6-8 Chicken Breast Filets
4 slices American Cheese slices (Cut diagonally) or whatever kind of cheese you have on hand.
1 can Cream of Chicken soup (can use 2 cans, if you like it more saucy)
1/3 cup milk
1 box stuffing mix
Place chicken breasts in a buttered casserole dish. Liberally sprinkle with pepper, then place cheese slices on top of the chicken. Mix the soup and milk together and pour over the top of the chicken. Sprinkle the stuffing mix on top and cover the dish with foil.
If Using Right Away:
Bake covered at 350 degrees for 30 minutes and then remove foil and bake for an additional 10 minutes until the top is crusty and browned. (total cooking time: 40 minutes)
To Bake From Frozen:
*NOTE- This is best if it is NOT thawed first-crusty topping will get too muhsy.
Bake covered for 1 hour@350 degrees- or until the juices run clear. remove the foil for an additional 10 minutes.
One Week of Family Meals
(Serves 6-8 people)
Grocery List: Cost at Walmart on 2/4/12= $74.04
Dry
1 package penne pasta
1 box Lasagna noodles
1 package spaghetti noodles
1 package fettuccini noodles
1 box stuffing mix
1 small bag long grain rice (or 1 cup dry rice from your pantry)
1 8 oz. can grated parmesan cheese. (Green Can) (about 2 cups)
1 package taco seasoning mix
Canned
1 large 66 oz. jar spaghetti sauce (8-cups total, or 8 cups of homemade recipe.)
3 cans condensed cream of chicken soup (I use 98% fat free)
2 cans condensed cream of mushroom soup (I use 98% fat free)
1 small jar chunky salsa
1 can black beans
1 can whole kernel corn or 1 cup frozen corn (I use Trader Joes Fire Roasted Corn)
1 small can sliced black olives
Dairy
2 packages shredded parmesan cheese
1 large package sliced provolone cheese (I use Trader Joe’s reduced fat)
1 package shredded cheddar cheese (I use reduced fat)
2 packages shredded part skim mozzarella cheese
1 box refrigerated pie crust dough (comes with 2 ready to use crusts.)
2 cartons sour cream (4 cups total) (I usually use fat free or light sour cream)
1 carton lowfat cottage cheese (2 cups total)
Fresh Meat/Deli
2 1 lb. rolls Jimmy Dean HOT Sausage (Or 2 lbs. ground turkey or ground beef)
2 roasted chickens (can buy these from Costco, for $5/each)
Frozen Meat
1 bag (3 lbs) uncooked boneless chicken breasts (I buy frozen)
1 bag breaded chicken breast patties, fully cooked. (Or can use fully cooked bredded chicken tenders.)
Frozen
1 bag frozen mixed vegetables (16 oz.)
Pantry Staples
2 eggs
Dried Parsley
Dried minced Onion
2 cups milk
Instructions:
The Night Before:
Purchase the groceries on the shopping list. Once home, remove meat from the roasted chickens. Cook the hot sausage. Add onion, peppers if you like it, and drain fat. Put cooked meats in a z-lock bags and store in the refrigerator until ready to use.
The Next Day:
1. Cook the spaghetti, undercooking it slightly by 1-2 minutes. Drain the boiling water, and rinse the spaghetti under cold water to remove the starch. Spray the spaghetti lightly with cooking spray and toss gently to mix. (This keeps the spaghetti from sticking together.)
Store cooked pasta in a zip lock bag.
2. Repeat as above with the fettuccini, and also with the penne pasta.
3. Mix cottage cheese with egg and about 2 T. dried chopped parsley, and 2 T. dried minced onion. (set aside) Open all the cans.
4. Assemble Southwestern Chicken and Rice:
Cut 4 raw chicken breasts into 1 inch strips. In a large pot, mix chicken strips, 2 ½ cups water, 1 cup salsa, and 1 package taco seasoning mix, and bring to a boil. Cover and simmer for 10 minutes. Return to a boil and add 1 cup dry rice. Cover, reduce heat to low, and cook without stirring or lifting lid, for 16 minutes. Remove from heat. (Mixture should be saucy, but will thicken as the liquid will continue to absorb.) Stir in corn, beans, and olives.
Pour mixture into a 9X13” pan and sprinkle with 2 cups cheddar cheese. Cover tightly with foil and freeze
(Can also pour into a z-lock bag. Flatten, then freeze, with cheese in a separate bag.)
5. Assemble Chicken Parmesan:
Place the pre-cooked spaghetti in the bottom of a 9x13 inch-baking dish.
Pour 1 cup of the spaghetti sauce over the noodles and spread to cover the noodles.
Arrange the breaded chicken tenders over the noodles. Cover each breaded chicken piece with a half a slice of provolone cheese. Spread a little more spaghetti sauce over the cheese slices. Sprinkle each cheese covered chicken patty with parmesan cheese shreds. Cover dish tightly with foil and freeze.
6. Mix the cooked ground sausage with the remaining 6 cups spaghetti sauce.
7. Assemble Baked Ziti:
Layer as follows: 1/2 of the cooked penne pasta, 1 cup spaghetti sauce mixture, 1 layer provolone cheese slices, 1 1/2 cups sour cream, remaining penne, mozzarella cheese, and remaining 1 cup sauce mixture. Top with grated parmesan cheese. Cover dish tightly with foil and freeze. (Serves 10-12 – you may divide into 2 smaller dishes, if desired.)
8. Add 3/4 cup water to the remaining spaghetti sauce mixture.
9. Assemble Lasagna:
Place 1 cup of thinned sauce mixture in the bottom of a 9”X13” baking dish. Cover with a layer of the dry noodles. (Break to fit if necessary) Spread on a layer of cottage cheese mixture. then sprinkle a layer of mozzarella cheese. Repeat layers, beginning with sauce and ending with cheese. Cover tightly with foil and freeze.
10. Assemble Chicken Fettuccini Alfredo:
Mix 2 cans cream of mushroom soup, 2 cups sour cream, 1 cup milk, and 2 cups green can grated parmesan cheese (8 oz.) in a large bowl. Add cooked fettuccine, and 3 cups cooked, diced chicken. Mix lightly. (Add optional peas or broccoli florets.)
Spoon mixture into a large casserole dish. Sprinkle with 1 cup shredded parmesan cheese. Cover with foil and freeze, or put in 2 z-lock bags, flatten, then freeze. (This recipe serves 10-12, so you may want to divide this recipe in two, and freeze in 2 z-lock bags.)
11. Assemble Chicken Pot Pie:
Mix together in a large bowl, 3 cups cooked, chopped chicken, 2 cans cream of chicken soup, and 1 package mixed vegetables. Pour into a 9x13 inch casserole dish.
Unwrap both pie crusts and roll out on the countertop. (or make up homemade piecrust recipe.) Overlap the two crusts slightly, then press together with fingers dampened with a little water. (To make one large crust) Trim edges to make a rectangle about 2 inches bigger than your baking dish.
Carefully lift pie crust onto the chicken mixture in the baking dish. Flute the edges of the pie crust with your index fingers. Cut several slits into the pie crust, to allow for ventilation. Cover dish tightly with foil and freeze.
12. Assemble Baked Chicken and Stuffing
Place remaining chicken breasts in a lightly greased casserole dish. (Cut in half, if desired) Liberally sprinkle with pepper, then place cheese slices on top of the chicken. Mix 1 can cream of chicken soup and 1/3 cup milk together and pour over the top of the chicken. Sprinkle stuffing mix on top. Cover tightly with foil and freeze.
SEVEN DELICIOUS FAMILY MEALS- DONE!
RecipesThat Freeze Well:
Pasta dishes (Slightly undercook pasta by 1-2 minutes)
Rice dishes
Cooked beans
Cooked meats
Raw Meats- put marinade and meat in a z-lock bag BEFORE freezing. Then you can just pull it out ready to BBQ, roast, etc.
(Take a walk down the frozen entre isle in the supermarket to get an idea of the type of dishes that freeze well.)
Things That Don’t Freeze Well
Cooked potatoes (they go grainy)
Cream, or sour cream, BUT, if mixed with cream soup, then they won’t separate.)
If you are wondering if your favorite recipes will freeze well, next time you make a recipe, just put a little bit in a dish in the freezer, then take it out the next day to microwave, and see how it turns out.
Additional Recipes That Freeze Well:
