The Everything Freezer Meals Cookbook (7 page)

In a mixing bowl, whisk together garlic, beef bouillon, sugar, soy sauce, ginger, oyster sauce, and red pepper. Put sliced beef in a freezer bag and pour sauce over the top. Freeze with the bag of broccoli.

Reheating Instructions

Defrost the bag of beef with sauce, and the bag of broccoli in the refrigerator overnight. Pour the sauce into a saucepan. Bring to a boil for 1 minute, then reduce heat to medium-low for 2–3 minutes. Heat skillet over high heat. Add oil and arrange the sirloin in the skillet in a single layer. Cook for 1 minute and turn beef over. Cook on second side for 1 minute. Add onions and sauce to the skillet and bring to a low boil. Add the broccoli and cook 1 minute, stirring constantly. Mix the cornstarch with 2 tablespoons of cold water. Add to skillet and stir for 1–2 minutes until sauce thickens. Serve over rice.

PER SERVING

Calories: 184 | Fat: 10g | Protein: 16g | Sodium: 719mg | Carbohydrates: 8g | Fiber: 1.4g

Why Blanch the Broccoli?

There are two reasons why the broccoli is blanched. First, fresh broccoli must always be blanched before freezing. Second, the 3-minute blanch shortens the time the broccoli needs to cook with the steak in the skillet, thus protecting the steak from overcooking.

Tomatillos are a popular ingredient in many traditional Mexican dishes. They are covered with an inedible husk, but once peeled look like a small green tomato. You can buy them fresh, or you can use jarred tomatillos for this recipe.

Freezing Day

In a large skillet over medium-high heat, sauté the chicken in oil for 4–6 minutes until white in color. Add the onion and sauté until most of the juices have disappeared. Drain any remaining juices. Add the tomatillo and cook over low heat until the mixture thickens. Season the mixture with salt and pepper. Freeze using a freezer bag.

Reheating Instructions

Defrost chicken mixture in the refrigerator overnight, in the microwave, or in cold water. Place in saucepan and heat over medium heat. Serve burrito-style with flour tortillas. Top with Cheddar cheese and sour cream as desired.

PER SERVING

Calories: 264 | Fat: 13g | Protein: 14g | Sodium: 178mg | Carbohydrates: 22g | Fiber: 1.5g

Cordon bleu is a French phrase meaning “blue ribbon.” The term has come to stand for food or chefs that are distinguished and of the highest quality.

Freezing Day

Lay each piece of chicken between 2 sheets of plastic wrap. With a meat mallet, flatten the chicken until it is ¼″ thick. Cover each piece of chicken with a slice of ham, and sprinkle the Swiss cheese on top of the ham. Fold in each long side of chicken breast, beginning at a short end and rolling it up jelly-roll style. Secure with a toothpick.

In a small bowl, mix together eggs and milk. Set aside. In a shallow plate, mix together flour and ¾ teaspoon salt. Set aside. In a separate shallow plate, mix together breadcrumbs, Parmesan cheese, basil, garlic powder, and ½ teaspoon each salt and pepper. Dip chicken pieces in flour mixture to coat. Next dip in egg mixture to coat. Lastly, dredge in breadcrumb mixture.

Heat oil in large skillet over medium heat. Brown chicken for 2–3 minutes on all sides until golden brown. Drain on paper towels. Lay the chicken on a baking sheet lined with wax paper and flash freeze. Once frozen, transfer to a freezer bag.

Reheating Instructions

Defrost chicken in the refrigerator for 24 hours and put in a 9″ × 13″ baking dish. Pour 2 cups chicken broth into the pan. Bake chicken at 400°F for 30–40 minutes until chicken is fully cooked.

PER SERVING

Calories: 393 | Fat: 23g | Protein: 32g | Sodium: 412mg | Carbohydrates: 13g | Fiber: 0g

Chicken Cordon Bleu Sauce

Put this sauce in a gravy boat on the table so it can be poured over chicken on individual plates. To make, melt 1 tablespoon butter. Whisk in 1 tablespoon flour. Slowly stir in 1 cup milk and continue to whisk until sauce thickens. Stir in ½ cup shredded Swiss cheese and 3 tablespoons chicken broth. Heat until cheese melts.

This chicken may be broiled instead of grilled, although you won't get the smoky flavor that comes from grilling if you choose that route. To broil, place chicken on a broiler pan in a preheated oven with chicken 6 inches from heat. Broil on both sides until chicken reaches 170°F.

Freezing Day

Place chicken in a gallon-sized freezer bag. In mixing bowl, whisk together the remaining ingredients. Divide the marinade in half. Pour one half of marinade over chicken and freeze. Pour the second half of marinade in a quart-sized freezer bag and freeze.

Reheating Instructions

Defrost chicken in the refrigerator overnight, in the microwave, or in cold water, and discard included marinade. Defrost quart-sized bag of marinade. This will be used to brush over chicken during grilling. Over medium heat, grill chicken breasts 12–15 minutes or until no longer pink. Brush chicken with marinade throughout cooking.

PER SERVING

Calories: 195 | Fat: 2g | Protein: 21g | Sodium: 49mg | Carbohydrates: 23g | Fiber: 0g

Basmati rice is grown in India, and gets its name from a Hindu word meaning “full of aroma.” It has a sweet and slightly nutty flavor, and goes well with many savory dishes.

Freezing Day

Place dried apricots in a saucepan with the chicken broth and thyme. Bring to a gentle boil. Turn heat down to medium-low and cover for 10–15 minutes until apricots are soft. Cook the rice in a separate saucepan according to package directions. When apricots are soft, remove from pan and discard broth and thyme. Chop apricots and place in a large bowl. Add cooked rice, walnuts, and cinnamon. Mix well. Cut a slit in the side of each chicken breast, and widen it to make a pouch. Stuff each breast with the apricot-walnut mixture. Secure closed with a toothpick. Flash freeze and transfer to freezer bag.

Reheating Instructions

Defrost chicken breasts in the refrigerator for 24 hours. In a shallow dish, melt butter in microwave. Stir in the apricot preserves and salt. Put flour in a second shallow dish. Dip each chicken breast in the apricot preserves, then the flour. In a large skillet over medium heat, sauté the chicken in oil until fully cooked, approximately 10 minutes per side. For an alternative to frying, bake chicken at 375°F for 40 minutes, or until juices run clear.

PER SERVING

Calories: 400 | Fat: 10g | Protein: 25g | Sodium: 230mg | Carbohydrates: 54g | Fiber: 1g

Fricassee
is a French term that refers to a process of cooking. It involves browning white meat in butter, adding flour, and then adding liquids to make a sauce. The end result is often compared to a stew.

Freezing Day

Cut the turkey breast into bite-sized cubes. In a skillet, melt 4 tablespoons butter over medium-high heat being careful not to burn it. Add the turkey and cook 4–6 minutes until golden brown on all sides. Remove turkey from skillet and set aside on a plate. Add more butter to the skillet if necessary, and sauté mushrooms and onion over medium heat for 5 minutes. Add garlic and sauté 1 more minute. Remove the vegetables from the skillet and place on the plate with the turkey.

In a clean skillet, melt 4 tablespoons butter. Stir in 3 tablespoons flour and mix together. Add the chicken broth to the skillet and stir until mixture begins to thicken, approximately 3–5 minutes. Add the turkey and vegetables to the skillet, mix well, and immediately remove from heat to cool. Put the turkey and sauce into a freezer bag and freeze.

Reheating Instructions

Defrost turkey in the refrigerator overnight, in the microwave, or in cold water, and put into a skillet. Stir in the wine and sour cream. Cover and cook on medium for 10 minutes.

PER SERVING

Calories: 508 | Fat: 39g | Protein: 27g | Sodium: 1500mg | Carbohydrates: 15g | Fiber: 1g

Tarragon vinegar is easy to make and enhances the flavor of vegetables, as well as poultry and fish dishes. To make it, place a sprig of tarragon in a jar with distilled white vinegar. Steep for a few days, and then remove the sprig.

Freezing Day

Using a paring knife cut 2 small slits in the top of each chicken breast. Insert a slice of garlic in each slit. In a small saucepan, combine the olive oil, tarragon, pepper, and salt and heat on medium-low for 5 minutes. Brush the olive oil mixture on all sides of each chicken breast and freeze in a freezer bag.

Reheating Instructions

Defrost chicken breasts in the refrigerator overnight and place on a broiler pan. Broil about 6 inches from heat for 7–8 minutes. Turn chicken and broil another 7–10 minutes or until chicken is fully cooked.

PER SERVING

Calories: 256 | Fat: 19g | Protein: 20g | Sodium: 194mg | Carbohydrates: 0g | Fiber: 0g

How to Flash Freeze Herbs

One method for freezing fresh herbs is accomplished by freezing the entire sprig of leaves. First wash the herbs, then fully dry them and remove all the moisture. Lay the herbs out on a baking sheet and flash freeze. Transfer them into a small freezer bag. To use, simply crumble frozen herbs into your dish.

Braising is a method of cooking where meat is first seared in a hot skillet, then finishes cooking in liquid, in a covered pan. It works well for cuts of meat that tend to be tough because the process tenderizes the meat.

Freezing Day

Season both sides of the chicken with oregano, garlic, pepper, and salt. Heat olive oil in a large skillet over medium-high heat. Brown the chicken thighs, 3–4 minutes per side. During the browning time, do not move the thighs or scrape underneath them. You want the yummy brown crunchies to cook under the chicken. Once thighs are browned, remove them to a platter.

In a medium bowl, add the seasoning packet to the water, mix, and add to the skillet. Bring to a boil. Use a spatula to scrape the bottom of the skillet and mix everything together. Add tomato paste and minced onion. Mix well. Return thighs to the sauce, add sliced zucchini, and remove from heat to cool. Freeze the meal in a freezer bag.

Reheating Instructions

Defrost chicken and sauce in refrigerator for 24 hours. Put in a skillet, cover, and cook at a simmer for 1 hour. Turn chicken halfway through cooking time.

PER SERVING

Calories: 356 | Fat: 20g | Protein: 33g | Sodium: 129mg | Carbohydrates: 9g | Fiber: 2g

This spicy chili, made with chicken and cannellini beans, is a twist on traditional chili. If you prefer, you may substitute Northern beans for the cannellini beans.