The Everything Freezer Meals Cookbook (16 page)
INGREDIENTS | SERVES 4
4 hoagie rolls
2 cups mozzarella cheese
12 Basic Meatballs (Chapter 15)
2 cups Basic Marinara Sauce (Chapter 14)
Freezing Day
Slice hoagie rolls in half lengthwise, about 1/3 of the way down from the top of the roll. Hollow out the bottom of the roll, leaving about ½″ of bread. Put a layer of cheese in the bottom roll, followed by 3 meatballs, and cover with sauce. Top with more cheese. Put the top of the roll on, and wrap each sub in aluminum foil and freeze.
Reheating Instructions
Defrost the meatball sub in the refrigerator overnight. Bake sub on a baking sheet at 375°F for 15 minutes, or until desired temperature is reached.
PER SERVING
Calories: 667 | Fat: 31g | Protein: 49g | Sodium: 992mg | Carbohydrates: 46g | Fiber: 2g
All Plastic Bags Are Not Created Equal
When buying zip-top bags for freezing, don't skimp on quality. Quality applies in two areas: thickness of the bag and quality of the closure device. If the manufacturer does not specify thickness, you will have to go by feel. Don't use bags with the slider closure as they can more easily leak air, leading to freezer burn.
These sandwiches can be packed frozen in a lunch box and taken on a picnic, or even a trip to the beach! Make them ahead of time and simplify your mornings.
INGREDIENTS | SERVES APPROXIMATELY 10
1 loaf sourdough bread
1 jar peanut butter
1 jar of your favorite jam
Freezing Day
Spread peanut butter all the way to the edge of one slice of bread. Spread jam on the other slice of bread, stopping ½″ from the edge of bread. Make into a sandwich, wrap with foil, and freeze.
Reheating Instructions
Defrost in the refrigerator for several hours, or even in a lunchbox, and serve at room temperature.
PER SERVING
Calories: 327 | Fat: 10g | Protein: 10g | Sodium: 478mg | Carbohydrates: 51g | Fiber: 3g
Serve these chicken sandwiches on a kaiser roll with sliced tomatoes, sliced red onions, avocados, and Dijon mustard for a lunch you are sure to enjoy.
INGREDIENTS | SERVES 4
2/3 cup vegetable oil
½ cup lime juice
4 tablespoons green chilies
2 tablespoons fresh cilantro
1 clove garlic, minced
½ teaspoon salt
¼ teaspoon pepper
4 boneless, skinless, chicken breasts
Freezing Day
In a bowl, combine oil, lime juice, green chilies, cilantro, garlic, salt, and pepper. Put chicken breasts in the bottom of a freezer bag. Pour marinade over chicken and freeze.
Reheating Instructions
Defrost chicken in the refrigerator overnight and discard marinade. Grill chicken over medium heat 12–15 minutes or until no longer pink. Slice chicken and place on buns.
PER SERVING
Calories: 448 | Fat: 30g | Protein: 20g | Sodium: 339mg | Carbohydrates: 2g | Fiber: 0g
Not only is this meal delicious, it is a very inexpensive dish to make. You can use it as either a main dish or as a side dish.
INGREDIENTS | SERVES 4–6
2 tablespoons olive oil
2 cloves garlic, minced
1 cup ham, sliced into thin strips
1 cup heavy cream
½ teaspoon black pepper
1/3 cup Parmesan cheese
1 (10-ounce) box linguine
1 cup frozen peas
Freezing Day
In skillet over medium heat, heat olive oil and sauté garlic and ham for 5–6 minutes. Add cream and pepper and cook for 5 minutes. Stir in Parmesan cheese, and immediately remove from heat to cool. In a large pot, cook linguine al dente. Mix together sauce with linguine. Stir in frozen peas and immediately freeze in a freezer bag or plastic container.
Reheating Instructions
Defrost linguine and sauce in the refrigerator overnight. Heat in a saucepan over medium heat 15–20 minutes until dish reaches desired temperature.
PER SERVING
Calories: 420 | Fat: 23g | Protein: 16g | Sodium: 481mg | Carbohydrates: 40g | Fiber: 3g
Time-Saving Tip
Instead of preparing ham for just one recipe, such as Linguine with Ham, consider cooking an entire spiral-cut ham. The typical spiral-cut ham will provide not only ham for the linguine dish, but it will give you sliced ham for sandwiches, a hambone for soup, and both sliced and chunked ham for other recipes.
If you prefer corn tortillas to flour tortillas, you have a couple of options. You can bake corn taco shells in the oven and fill with the bean mixture, or heat corn tortillas in a skillet with a bit of oil to soften, then wrap.
INGREDIENTS | SERVES 4
1 (15.5-ounce) can black beans, drained
1 (15.5-ounce) can whole kernel corn, drained
1 (14-ounce) can tomatoes, diced
2 tablespoons tomato paste
3 tablespoons water
2 tablespoons fresh basil, chopped
Salt to taste
1 (8-count) package flour tortillas (used on reheating day
Freezing Day
Mix all ingredients together, except the tortillas, and freeze in a freezer bag.
Reheating Instructions
Defrost bean mixture in the refrigerator overnight. Heat in a saucepan over medium heat 15–20 minutes or until it is desired temperature. Wrap the flour tortillas in moist paper towels and heat in microwave for 1 minute. Spoon bean mixture down the center of the tortillas. Fold up bottom and roll in sides to make a burrito.
PER SERVING
Calories: 531 | Fat: 5g | Protein: 26g | Sodium: 430mg | Carbohydrates: 101g | Fiber: 19g
NO DEFROSTING NEEDED!
INGREDIENTS | SERVES 2–4
1 pound ground beef
2 tablespoons onion, chopped
2 cloves garlic, minced
2 teaspoons Italian seasoning
2 tablespoons tomato paste
3–5 tablespoons water
1 loaf Italian bread
8 ounces cream cheese
1–2 cups mozzarella cheese, to taste
Freezing Day
In skillet, brown ground beef and onion 7–10 minutes or until meat is thoroughly cooked. Add garlic and cook an additional minute. Drain. Stir in Italian seasoning, tomato paste, and water. Set aside to cool. Cut Italian bread into 1″ slices. Spread cream cheese on each slice of bread. On each piece of bread, spread meat mixture over cream cheese, and top with mozzarella cheese. Flash freeze then transfer to freezer bag.
Reheating Instructions
Arrange frozen slices of bread on a baking sheet. Bake at 450°F for 8–12 minutes.
PER SERVING
Calories: 766 | Fat: 47g | Protein: 50g | Sodium: 634mg | Carbohydrates: 34g | Fiber: 2g
Substitute the Ground Beef
You can also make these sandwiches using the mouth-watering Italian Beef recipe found in Chapter 6, the slow cooker chapter.
NO DEFROSTING NEEDED!
INGREDIENTS | SERVES 8
3 (8-count) cans refrigerator biscuits
2 pounds ground beef
2 cloves garlic, minced
6 tablespoons ketchup
1 teaspoon mustard
24 dill pickle slices
2 cups Cheddar cheese
Freezing Day
Lightly grease 2 muffin tins. Put a biscuit in the bottom of each muffin cup and push the sides up to form the shape of a cup. In skillet, brown the ground beef 7–10 minutes or until meat is thoroughly cooked. Add garlic and cook an additional minute. Drain. Add ketchup and mustard, mix well, and remove from heat. Put a pickle on the bottom of each biscuit, and spoon meat mixture on top of the pickle. Top with cheese. Bake at 400°F for 10–12 minutes. Remove from oven and let cool in muffin tin. Once cool, put the muffin pans in freezer to flash freeze and then transfer to freezer bag.
Reheating Instructions
Bake frozen cups at 450°F for 8–10 minutes until hot. Or, microwave a single frozen cup for 1 minute–1 minute 15 seconds.
PER SERVING
Calories: 834 | Fat: 48g | Protein: 45g | Sodium: 1643mg | Carbohydrates: 55g | Fiber: 1g
Fun to Make and Eat!
These fun little cups are a perfect after-school snack the kids can pop right into the microwave. They also make a fast and easy lunch on the go.
To cook the croquettes in a skillet instead of a deep fryer, shape the croquettes into patties. Fry in about ½ cup of oil until they are well browned on both sides.
INGREDIENTS | SERVES 4–6
1½ pounds ground beef
Ground Beef Seasoning Mix (Chapter 13)
1 tablespoon butter
4 tablespoons flour
1 cup milk
1 tablespoon minced onion
1 cup flour
2 eggs
¼ cup milk
1 cup plain breadcrumbs
1 cup grated Parmesan cheese
1 quart oil for frying, or as needed
Freezing Day
In a skillet over medium heat, brown ground beef with seasoning mixed in. Set aside. In a large saucepan, melt butter. Add 4 tablespoons flour and mix. Add 1 cup milk and cook over medium heat, stirring constantly, until sauce thickens, 5–10 minutes. Add cooked meat and onion to the saucepan and mix well with the sauce. Chill in refrigerator for 1 hour. Put 1 cup flour on a shallow plate. In a small bowl, mix together 2 eggs and ¼cup milk. On a second shallow plate, mix the breadcrumbs with the Parmesan cheese. Once meat mixture has chilled, form into pyramid shapes. Dip first into flour, then into egg mixture, then dredge with breadcrumb mixture. Put on a baking sheet lined with wax paper and flash freeze. Once frozen, transfer to freezer bag.
Reheating Instructions
Defrost croquettes in the refrigerator overnight and keep cold. Heat the oil in a deep-fryer to 385°F. Deep fry the croquettes 3–4 minutes until golden brown, and let drain on a paper towel.
PER SERVING
Calories: 614 | Fat: 40g | Protein: 45g | Sodium: 550mg | Carbohydrates: 36g | Fiber: 2g
Have a supply of these marinated chicken breasts on hand for quick and easy meals. Throw one on the grill for a fresh, delicious lunch. Enjoy it on a kaiser roll, or slice it up and lay the chicken on top of a garden salad.
INGREDIENTS | SERVES 6
6 boneless, skinless chicken breasts
2 tablespoons olive oil
¼ cup white wine
3 tablespoons fresh basil, chopped
¼ teaspoon salt
½ cup lemon juice
Lemon pepper to taste (used on reheating day)
Freezing Day
Put chicken in a freezer bag. In a bowl, combine the oil, wine, basil, salt, and lemon juice. Pour over chicken and freeze.
Reheating Instructions
Defrost chicken in the refrigerator overnight. Season with lemon pepper, then grill chicken over medium heat 12–15 minutes or until no longer pink.
PER SERVING
Calories: 150 | Fat: 7g | Protein: 20g | Sodium: 145mg | Carbohydrates: 0 | Fiber: 0g
NO DEFROSTING NEEDED!
INGREDIENTS | SERVES 4–6
1 9″ unbaked pastry shell
1 tablespoon butter, softened
4 eggs
2 cups heavy cream
½ teaspoon salt
1 teaspoon Old Bay seasoning
1 cup Swiss cheese, shredded
¼ cup chopped green onion
1 cup crab meat
Freezing Day
Spread the pastry shell with the softened butter, and put in the refrigerator. Whisk eggs, cream, salt, and Old Bay. Stir in cheese and onion. Remove shell from refrigerator and line the bottom with crab meat. Pour egg mixture over the top. Bake quiche for 20 minutes at 375°F. Cool and wrap tightly with plastic wrap and freeze.
Reheating Instructions
Bake frozen quiche at 350°F for 50 minutes.
PER SERVING
Calories: 667 | Fat: 57g | Protein: 17g | Sodium: 776mg | Carbohydrates: 23g | Fiber: 1g
Burgers
Blue Cheese Burgers
NO DEFROSTING NEEDED!
INGREDIENTS | SERVES 4
2 pounds ground beef
Ground Beef Seasoning Mix (Chapter 13)
Salt and pepper to taste
½ cup blue cheese, crumbled
5 ounces cream cheese, softened
¼ cup roasted pine nuts
1 teaspoon Worcestershire sauce
Freezing Day
Mix the ground beef with the Ground Beef Seasoning Mix. Divide the ground beef into 8 parts and shape into patties. Salt and pepper each patty. In separate bowl combine the blue cheese, cream cheese, pine nuts, and Worcestershire sauce. Spread cheese mixture on 4 patties. Top the 4 patties with 4 plain patties and seal the edges. Flash freeze and transfer to freezer bag, or wrap each individually in plastic wrap.
Reheating Instructions
Cook frozen or defrosted burgers in a skillet over medium heat until they reach desired level of doneness.
PER SERVING
Calories: 891 | Fat: 63g | Protein: 72g | Sodium: 725mg | Carbohydrates: 3g | Fiber: 0.5g
How to Store Seeds and Nuts
The best way to store seeds and nuts is in the freezer, and there is no need to remove the shells! When the nuts are frozen in the shell, they crack much easier. Not only will your nuts and seeds stay fresher longer, but you don't need to defrost them — use them directly from the freezer.
NO DEFROSTING NEEDED!
INGREDIENTS | SERVES 4
1 pound ground chicken
½ teaspoon paprika
1 egg
¼ cup Italian-seasoned breadcrumbs
1 tablespoon Worcestershire sauce
1 ripe avocado (used on reheating day)
1 tablespoon lemon juice (used on reheating day)
2 tablespoons sour cream (used on reheating day)
Salt and pepper to taste (used on reheating day)
Desired burger toppings such as lettuce, tomato, red onion (used on reheating day)
4 whole wheat buns (used on reheating day)
Freezing Day
In bowl, mix chicken, paprika, egg, breadcrumbs, and Worcestershire sauce. Form mixture into 4 patties. Flash freeze, and transfer to freezer bag.
Reheating Instructions
Cook frozen patties in a small amount of oil over medium-high heat 6–8 minutes per side. Cover and cook an additional 2–3 minutes until burgers are fully cooked, and no longer pink in the center. To make the sauce, combine avocado, lemon juice, sour cream, salt, and pepper in a small bowl. Spread sauce on buns and top with burgers and desired toppings.
PER SERVING
Calories: 342 | Fat: 14g | Protein: 33g | Sodium: 342mg | Carbohydrates: 23g | Fiber: 4g
The Perfect Avocado
Use the following tips to select the perfect avocado. If the avocado is bright green or hard it is not yet ripe. Look for one that is a dark green or black. Gently press the avocado with your thumb. It should be soft, but not so soft that you'll pierce the skin. When you slice the avocado open there should be no dark spots.
NO DEFROSTING NEEDED!
INGREDIENTS | SERVES 4
2 (16-ounce) cans black beans, fully drained
½ green bell pepper, finely diced
2 tablespoons fresh cilantro, finely diced
3 tablespoons teriyaki sauce
1 tablespoon minced onion
1 egg
1 teaspoon sesame oil
½ cup breadcrumbs, or more if needed
3 tablespoons vegetable oil (used on reheating day)
Freezing Day
In a bowl, mash the black beans. Add peppers, cilantro, teriyaki sauce, onion, egg, and sesame oil and mix well. Add breadcrumbs a little at a time until the mixture holds together. Form into patties. Flash freeze on a baking sheet lined with wax paper. Transfer to freezer bag once frozen.
Reheating Instructions
Cook patties in oil over medium heat until heated through.
PER SERVING
Calories: 845 | Fat: 15g | Protein: 47g | Sodium: 637mg | Carbohydrates: 134g | Fiber: 30
** NO DEFROSTING NEEDED **
INGREDIENTS | SERVES 6
2 pounds ground beef
1 egg, slightly beaten
½ cup breadcrumbs
Blackened Seasoning Mix (Chapter 13)
Hamburger buns (used on reheating day)
Desired hamburger toppings (used on reheating day)
Freezing Day
Mix ground beef, egg, and breadcrumbs. Form into patties. Rub desired amount of Blackened Seasoning Mix on burgers. Flash freeze burgers then transfer to freezer bag.
Reheating Instructions
Cook frozen burgers over high on a lightly oiled grill until desired doneness. Place on hamburger buns and add desired toppings.
PER SERVING
Calories: 659 | Fat: 29g | Protein: 50g | Sodium: 594mg | Carbohydrates: 46g | Fiber: 2.5g
Dijon mustard originated in Dijon, France, and was originally made from brown or black mustard seeds and verjuice, a juice made from unripe grapes. Dijon mustard has a more pungent flavor than yellow mustard, and shouldn't be substituted.
INGREDIENTS | SERVES 4
1 pound ground beef
Ground Beef Seasoning Mix (Chapter 13)
1 tablespoon Worcestershire sauce
3–5 tablespoons butter (used on reheating day)
1 onion, sliced into rings (used on reheating day)
½ pound mushrooms, sliced (used on reheating day)
4 tablespoons Dijon mustard (used on reheating day)
¾ cup dry sherry (used on reheating day)
Freezing Day
Mix ground beef with seasoning mix and Worcestershire sauce. Form into 4 patties, flash freeze, and transfer to freezer bag.
Reheating Instructions
Defrost hamburger patties in the refrigerator overnight. In skillet, melt 3 tablespoons butter over medium-high heat. Brown patties 2–3 minutes per side and remove from skillet. Add additional butter to skillet (if needed) and sauté onions and mushrooms 5–7 minutes. Leave in skillet, but push to side to make room for burgers. Spread 1 tablespoon Dijon mustard on each hamburger, and return to skillet, Dijon side down. Pour sherry over the top of the hamburgers. Cook until desired doneness. Serve burgers with sautéed onions and mushrooms on toasted rolls.
PER SERVING
Calories: 439 | Fat: 28g | Protein: 32g | Sodium: 253mg | Carbohydrates: 6g | Fiber: 1g
Onion Storage
Onions should be stored in a cool, dry place with good air flow. They shouldn't be stored in the refrigerator or in plastic bags, but onions can also be frozen. To freeze the onions, chop them and flash freeze on a baking sheet. Transfer to a freezer bag. When a recipe calls for chopped onion, you can measure right from the freezer bag.
NO DEFROSTING NEEDED!
INGREDIENTS | SERVES 4
4 eggs
2 cups cooked broccoli, chopped
1 cup toasted almonds, chopped
½ cup red onion, chopped
2 cups Italian-seasoned breadcrumbs
½ cup Swiss cheese, shredded
Salt and pepper to taste
½–¾ cup water
Freezing Day
In a large mixing bowl, combine all ingredients except water. Mix ingredients with your hands. Add water until the mixture is the right consistency for forming into patties. Form into 4 burgers and flash freeze. Transfer to freezer bag.
Reheating Instructions
Defrost patties in the refrigerator overnight and bake at 375°F for 25 minutes. Burgers can also be cooked frozen 3–5 minutes per side in a skillet, or in the microwave for 1 minute on high.
PER SERVING
Calories: 504 | Fat: 25g | Protein: 25g | Sodium: 1050mg | Carbohydrates: 50g | Fiber: 6g
Veggie Burgers
These meatless broccoli “burgers” are easy to make and cook up in minutes, making them a great solution for those nights when you need a quick dinner.
NO DEFROSTING NEEDED!
INGREDIENTS | SERVES 2–4
1 pound lean ground beef
½ onion, finely diced
¼ cup mayonnaise
1 cup Cheddar cheese
¼ teaspoon salt
¼ teaspoon pepper
1 package dinner rolls in aluminum tray, 12 count
12–24 dill pickle slices
Freezing Day
In skillet, brown ground beef for 4 minutes then add onion to skillet. Cook an additional 4–6 minutes until ground beef is fully cooked. Drain. Remove from heat and let cool. Stir in mayonnaise, cheese, salt, and pepper. Without separating rolls, slice the dinner rolls in half side to side. Remove top half and set aside. Spread the meat mixture across the bottom half of rolls. Top each roll with 1–2 dill pickles. Replace the top of rolls. Mini Burgers can either be wrapped in foil and frozen as a whole, or separated into 12 burgers, and wrapped individually.
Reheating Instructions
Microwave frozen burgers, two at a time, for 60 seconds.
PER SERVING
Calories: 380 | Fat: 19g | Protein: 32g | Sodium: 417mg | Carbohydrates: 30g | Fiber: 3g
Sweet Rolls
These burgers taste fantastic when made with King's Hawaiian Sweet rolls which are located in the deli section of many grocery stores.
NO DEFROSTING NEEDED!
INGREDIENTS | SERVES 6–8
2 eggs
½ cup applesauce
2 pounds ground turkey
1 green onion, finely chopped
½–¾ cup breadcrumbs
1 teaspoon dried sage
1 clove garlic, minced
1 teaspoon salt
1 teaspoon pepper
1 tablespoon vegetable oil (used on reheating day)
Freezing Day
In a bowl, beat eggs and stir in applesauce. Mix well. Add ground turkey, onion, ½ cup breadcrumbs, sage, garlic, salt, and pepper. If mixture is sticky, add additional breadcrumbs a tablespoon at a time. Form into patties and flash freeze on a baking sheet lined with wax paper. Once patties are frozen, transfer to a freezer bag.
Reheating Instructions
Cook patties in oil approximately 4–6 minutes per side until turkey reaches an internal temperature of 165°F.
PER SERVING
Calories: 164 | Fat: 7g | Protein: 19g | Sodium: 416mg | Carbohydrates: 7g | Fiber: 0.5g
NO DEFROSTING NEEDED!
INGREDIENTS | SERVES 4–6
2 pounds ground beef
½ cup crushed garlic croutons
1 egg
2 tablespoons red onion, diced
2 teaspoons dried oregano
1 cup feta cheese
Freezing Day
Mix ground beef with crushed garlic croutons, egg, onion, and oregano. Divide the ground beef into 8 parts, and shape into patties. Spread feta cheese on 4 patties. Top the 4 patties with 4 plain patties and seal the edges. Flash freeze and transfer to freezer bag.
Reheating Instructions
Cook frozen or defrosted burgers in a skillet over medium heat until they reach desired level of doneness.
PER SERVING
Calories: 500 | Fat: 32g | Protein: 45g | Sodium: 445mg | Carbohydrates: 3g | Fiber: 0g
NO DEFROSTING NEEDED!
INGREDIENTS | SERVES 4–6
2 pounds ground beef
1 egg, beaten
½ cup Italian seasoned breadcrumbs
1 tablespoon minced onion
1 (1-ounce) package ranch dressing mix
Freezing Day
Combine the ground beef with the egg, breadcrumbs, onion, and ranch dressing mix. Shape into patties and flash freeze. Transfer to a freezer bag once frozen.
Reheating Instructions
Cook frozen or defrosted burgers in a skillet over medium heat until they reach desired level of doneness.
PER SERVING
Calories: 543 | Fat: 29g | Protein: 44g | Sodium: 445mg | Carbohydrates: 5g | Fiber: 1g
NO DEFROSTING NEEDED!
INGREDIENTS | SERVES 4–6
2 pounds ground beef
1/3 cup bottled teriyaki sauce
1 tablespoon fresh ginger, grated
1 tablespoon onion, grated
¼ teaspoon fresh garlic, minced
Freezing Day
Combine the ground beef with the teriyaki sauce, ginger, onion, and garlic. Mix well. Shape into patties and flash freeze. Transfer to a freezer bag once frozen.
Reheating Instructions
Cook frozen or defrosted burgers in a skillet over medium heat until they reach desired level of doneness.
PER SERVING
Calories: 500 | Fat: 31g | Protein: 45g | Sodium: 944mg | Carbohydrates: 6g | Fiber: 0g
NO DEFROSTING NEEDED!
INGREDIENTS | SERVES 4–6
2 pounds ground beef
½ cup barbecue sauce
1 (6-ounce) can French-fried onions
Freezing Day
Combine the ground beef with the barbecue sauce and onions. Mix well. Shape into patties and flash freeze. Transfer to a freezer bag once frozen.
Reheating Instructions