I started with a calendar (free Calendar download here: http://www.ellinee.com/blog/wp-content/uploads/2012/12/2013Calendar.pdf) and plotted out what I was going to make each day. I tried to space out the different meats so I wasn't eating the same thing all the time.
(Free calendar)
To be efficient I made the recipes that had the same meat ingredient at the same time. I started with the ground turkey, then the chicken, then pork, then fish.
Then I went through each recipe and made a grocery list. Some things are not represented here because I already had them but most everything is here.
Grocery List
Vegetables/Fruits
Carrots – 16 oz
Green Onions – 1
Ginger – 1 root
Onion – 3
Green Bell Pepper – 3
Brussels Sprouts – 1
Broccoli – 1
Potatoes – 1 bag
White Mushrooms – 10 oz
Avocados
Red Cabbage – 2 Cups
Scallions - 2
Diary
Parmesan – 2 tbsp + 1 cup
Mozzarella – 1 cup
Cheddar – 2 cups
Butter
Milk – 4 cups
Provolone – 1 ½ cups
Breads
Buns
French Bread
Tortillas x 24
Meats
Chicken – 3 packs
Fish – 5 lbs
Ground Beef – 3 lbs
Pepperoni – 8 oz
Pork Shoulder – 4-6 lbs
Pasta
Rigatoni Noodles – 12 oz
Couscous – 1 cup
Spaghetti
Rice
Penne Rigate – 16 oz
Spices
Garlic – 10 cloves
Cumin – ½ tsp
Salt – ¼ tsp
Cinnamon – ¼ tsp
Cayenne Pepper – 1/8 tsp
All Purpose Seasoning
Brown Sugar – 1 Cup
Sauces
Honey – ¼ Cup
Sesame Oil – 2 tsp + 1 T
Soy Sauce – ¼ cup + 2 T
Rice Vinegar – 1 T
Mayonnaise – 1 cup
Lea &Perrins White Wine Worcestershire Marinade ForChicken – 1 tsp
Pizza Sauce – 15 oz
Spaghetti Sauce – 26 oz + 1 jar
Tomato Sauce – 15 oz
BBQ Sauce – 16 oz bottle
Salsa – ½ cup
Canned Goods
Italian diced tomatoes – 2 cans
Pineapple – 1 can
Sun-Dried Tomatoes – ½ cup
Refried Beans – 2 cans
Other
Chicken broth – 16 oz
Corn Starch – 3 Tbsp
Sesame Seeds (toasted) – 2 tbsp
Sprite – 1 Can
Vinegar – 2/3 cup
Non-Food
Quart Size Freezer Bags
Gallon Size Freezer Bags
Recipes:
Sesame Ginger Slow-Cooker Chicken - prep/no cook,freeze
- 12 boneless, skinless chicken thighs/tenderloins (about 2lbs)
- 1 bag (16 oz) ready-to-eat baby carrots
- 2 Tbsp grated fresh ginger root
- 1/2 cup chicken broth
- 1/4 cup honey
- 2 tsp sesame oil
- 2 tsp sesame oil
- 1 tsp dried minced garlic
- 1/4 cup soy sauce
- 3 Tbsp cold water
- 3 Tbsp corn starch
- 1 Tbsp sesame seed, toasted
- 2 green onions, sliced with tops
1. Spray 3 1/2- to 4-quart slow cooker with cooking spray.Place chicken in slow cooker. Add carrots; sprinkle with ginger root. Insmall bowl, stir broth, honey, oil and dried minced garlic. Pour over chicken and carrots.
2. Cover; cook on Low heat setting 6 to 8 hours.
*Note: Some folks have said their chicken was dry. I wouldconsider cutting your cooking time shorter, or using larger pieces ofchicken. Not all crock pots are created equal, so keep that in mind so you don't have dry chicken!
3. With slotted spoon, remove chicken and carrots to servingplatter; cover to keep warm. Strain cooking liquid; pour into 1-quartsaucepan. In small bowl, mix soy sauce, water and cornstarch until smooth; add to liquid in saucepan. Cook and stir over high heat until thickenedand sauce begins to bubble.
4. To serve, pour sauce over chicken and carrots. Garnish with sesame seed and onions.
WWBaked Tilapia Parmesan - make day of
- 4 (4 oz) fresh or frozen tilapia filets, about 1 inch thick
- 1/4 cup light mayonnaise
- 2 tbsp grated Parmesan cheese
- 1 tbsp sliced green onion
- 1 tsp "Lea & Perrins WhiteWine Worcestershire Marinade For Chicken".
1. Thaw fish, if frozen. Preheatoven to 450 F. Rinse fish; pat dry with paper towels. Set aside.
2. In a small bowl, stir togethermayonnaise, Parmesan, chives and marinade.
3. Spread mayonnaise mixture over fish. Place in a greased 2 quart square or rectangular baking dish.
4. Bake 8 to 12minutes or until fish flakes easily with a fork.
Slow CookerPizza Bake Recipe {Freezer Meal}
- 1 1/2 lbs. ground beef
- 1 medium onion (optional), diced
- 1 green bell pepper, diced
- 8 oz sliced pepperoni
- 4 oz (1 cup) shredded mozzarellacheese
- 8 oz (2 cups) shredded cheddarcheese
- 12 oz Rigatoni noodles,cooked
- 15 oz pizza sauce
- 26 oz Spaghetti sauce
1. Brown meat, onion and pepper infrying pan.
2. Drain grease and add pizzasauce and spaghetti sauce
3. Combine all ingredients ina large crock pot (spray with non-stick spray first).
4. Cook on HIGH for 30minutes and then LOW for 2 or 3 hours until the cheese melts.
Note: This makes a lot offood, so I usually freeze half before cooking it. Later it can be thawedand cooked in the slow cooker as directed above.
CrockPot Stuffed Peppers - 8 points plus - prep/cook, freeze peppers wrapped in foil
- 4 large bell peppers
- 1/2 lb ground beef
- 1/2 cup chopped onions
- 1 large garlic clove, finely chopped
- 1 (15 oz) or 2 (8 oz) cans tomatosauce
- 1/2 tsp ground cumin
- 1/4 tsp salt
- 1/4 tsp ground cinnamon
- 1/8 tsp cayenne pepper
- 2/3 cup uncooked couscous
- 1/2 cup water
- Pine nuts, optional
- Cilantro, optional
1. Cut thin slice from stem end ofeach bell pepper to remove top of pepper.
Remove seeds and membranes; rinsepeppers.
2. In a 10 inch skillet, cook beef,onion and garlic over medium high heat about 5 minutes, stirring occasionallyuntil beef is brown; drain. Stir in tomato sauce, cumin, salt, cinnamon andcayenne pepper. Stir in couscous. Divide beef mixture evenly among peppers.
3. Pour water into 4 1/2 to 6 quartcrockpot; stand peppers upright in crockpot.
Cover and cook on LOW 5 to 7 hoursor until peppers are tender.
Yield: 4 servings
Serving Size: 1 pepper per serving
BBQ Pineapple PulledPork - doubled this - prep/no cooking, freeze
- one 4 - 6 pound pork shoulder
- all purpose seasoning
- one bottle of barbecue sauce
- one 15 ounce can of diced pineapples, undrained
1. Rub pork shoulder all over with all purpose seasoning andplace in slow cooker.
2. Dump can of pineapples (undrained) over pork.
3. Pour bottle of barbecue sauce over pork.
4. Lift pork a little to let the sauce get underneath.
5. Cook on high for six (6) hours or low for ten (10) hours.
6. Shred in the pot and mix with the juice.
7. Strain & serve!
Sausage and Peppers
- 6 Italian Sausages
- 2 Green Peppers
- 1 Red Pepper
- 1 Large Onion
- 4 Cloves garlic, minced
- 2 cans Italian diced tomatoes
- 2 tbs Italian seasoning
1. Split between 2 bags, seal, mix, layflat, freeze
2. Directions for Bags
Add drizzle of olive oil, cook onlow for 6 hours, serve over hot noodles or fresh French bread with Mozzarellacheese
Brown Sugar Chicken - prep/no cooking, freeze in bag
- 12 boneless,skinless chicken thighs, or 6 boneless, skinless breast halves
- 1 cup brown sugar(it's okay. you can brush your teeth after.)
- 1/4 cup lemon-limesoda (stay with me...)
- 2/3 cup vinegar (Iused white wine, but think regular white would be fine)
- 3 cloves smashed andchopped garlic
- 2 T soy sauce (LaChoy and Tamari wheat free are GF)
- 1 tsp ground black pepper
1. Use a 4 quart crockpot for this recipe.
1. Use a 4 quart crockpot for this recipe.
2. Plop the chicken into yourcrockpot. Cover with the brown sugar, pepper, chopped garlic, and soy sauce.
3. Add the vinegar, and pour in the soda. It will bubble!
4. Cover and cook on lowfor 6-9 hours, or on high for 4-5. The chicken is done when it is cooked through and has reached desired consistency. The longer you cook it, the moretender it will be.
5. Serve over a bowl ofwhite rice with a ladle full of the broth.
Baked Penne with Chicken and Sun-Dried Tomatoes Ingredients
- 6 tablespoons butter, plus more for baking dishes
- Coarse salt and ground pepper
- 1 pound penne rigate
- 1 teaspoon olive oil
- 2 boneless, skinless chicken breast halves (8 ounces each),halved horizontally
- 1/2 cup plus 2 tablespoons all-purpose flour (spooned andleveled)
- 4 garlic cloves, minced
- 6 cups whole milk
- 10 ounces white mushrooms, trimmed and thinly sliced
- 1/2 cup oil-packed sun-dried tomatoes, drained and thinly sliced
- 1 1/2 cups shredded provolone (6 ounces)
- 1 cup finely grated Parmesan (4 ounces)
1. Preheat oven to 400. Butter two shallow 2-quart baking dishes.In a large pot of boiling salted water, cook pasta 3 minutes short of al dente;drain pasta, and return to pot.
2. In a large nonstick skillet, heat oil over medium-high. Seasonchicken with salt and pepper; cook until opaque throughout, 3 to 5 minutes perside. Halve each piece lengthwise, then thinly slice crosswise.
3. In a 5-quart Dutch oven or heavy pot, melt butter over medium.Add flour and garlic; cook, whisking, 1 minute. While whisking, gradually addmilk; bring to a simmer, whisking frequently. Add mushrooms and tomatoes; cook1 minute. Off heat, gradually stir in provolone and 1/2 cup Parmesan.
4. Add chicken and pasta to pot; season with salt and pepper.Divide pasta mixture between baking dishes; sprinkle each with cup Parmesan.
5. Bake, uncovered, until top is golden and bubbling, about 25minutes. Let stand 5 minutes before serving.
Cook's Note
To Freeze: Preparethrough step 4; let cool. Cover tightly with foil, and freeze, up to 3 months.
To Bake From Frozen: Preheat oven to 400, and bake (still covered in foil) on arimmed baking sheet until center is hot, about 1 1/2 hours. Remove foil; bakeuntil golden, about 15 minutes more.
Tilapia Tacos with Asian Slaw
To Freeze: Preparethrough step 4; let cool. Cover tightly with foil, and freeze, up to 3 months.
To Bake From Frozen: Preheat oven to 400, and bake (still covered in foil) on arimmed baking sheet until center is hot, about 1 1/2 hours. Remove foil; bakeuntil golden, about 15 minutes more.
Tilapia Tacos with Asian Slaw
- 2 cups of red cabbage
- ¼ sliced red onion
- 2 scallions cut on a bias
- 1 tablespoon sesame seeds (optional)
- ¼ cup micro greens (optional)
- 1 tilapia filet per person
- 1 avocado sliced
- 1-2 tortillas per person
- ¼ cup mayo
- 1 tablespoon sesame oil
- sriracha (as much or as little to your taste)
- 1 tablespoon rice wine vinegar
1. add mayo, sesame oil, sesameseeds, sriracha and vinegar and mix, set aside
2. add cabbage, red onion,scallions and micro greens in a medium size bowl
3. add the slaw sauce to the veggies and mix. add a little bit of sauce at a time so you don’t over dressthe slaw
- ¼ sliced red onion
- 2 scallions cut on a bias
- 1 tablespoon sesame seeds (optional)
- ¼ cup micro greens (optional)
- 1 tilapia filet per person
- 1 avocado sliced
- 1-2 tortillas per person
- ¼ cup mayo
- 1 tablespoon sesame oil
- sriracha (as much or as little to your taste)
- 1 tablespoon rice wine vinegar
1. add mayo, sesame oil, sesameseeds, sriracha and vinegar and mix, set aside
2. add cabbage, red onion,scallions and micro greens in a medium size bowl
3. add the slaw sauce to the veggies and mix. add a little bit of sauce at a time so you don’t over dressthe slaw
4. heat oil in a pan over medium high heat, salt and pepper the tilapia and cook until golden brown
5. Assembly: place tortilla shell, slaw, tilapia, avacado and serve
6. tip: cut the tilapia vertically and it should portion for 2 tacos
Southwest Roll-ups
(makes 16 roll-ups)
1. Mix together beans, salsa, and chicken.
2. Spread 1/8 of mixture onto one tortilla.
3. Sprinkle with cheese.
4. Roll up and turn ends under.
5. Stick in a freezer bag or ina 9×13 baking pan and freeze.
6. When ready to bake, thaw and bake in a pre-heated 350 degrees oven for 20-30 minutesuntil heated through.
7. Sprinkle with more shredded Cheddar cheese, if desired.Serve with salsa.
Artichoke (Globe) – 7 minutes
Artichoke (Jerusalem) – 3 to 5 minutes depending on size
Asparagus - 1 ½ minutes small spears, 2 minutes medium spears, 3 minutes large spears
Green Beans – 3 minutes
Beets – Cook until tented usually about 10-15 minutes
Broccoli – Medium size sections for 3 minutes, large sections for 4 minutes
Brussel Sprouts – 3 to 5 minutes depending on the size
Cabbage – Wedges 3 minutes, shredded 1 ½ minutes
Carrots – Cut carrots 3 minutes, whole carrots 5 minutes
Cauliflower – 3 to 4 minutes depending on size
Corn – Whole kernel 5 to 6 minutes then cut off cob, Freezing corn on the cob 8-10 minutes depending on size
Eggplant – 4 minutes
Leafy Greens – 2 minutes
Okra – 3 to 5 minutes depending on size
Parsnips & Turnips – 3 minutes
Peas (shelled or snow/snap peas)– Shell and blanch 2 minutes
Summer Squash – 3 minutes
Browning Ground Turkey all at once
Sausage and Peppers
Southwest Rollups
Baked Penne with Chicken and Sun Dried Tomatoes
And Mashed Potatoes
Scopes of Mashed Potatoes to freeze 1 cup portions
Baked Pene with Chicken and Sun Dried Tomatoes
Full Freezer!
5. Assembly: place tortilla shell, slaw, tilapia, avacado and serve
6. tip: cut the tilapia vertically and it should portion for 2 tacos
Southwest Roll-ups
(makes 16 roll-ups)
- 2 cansrefried beans (you can make your own Refried Beans with this recipe)
- 1/2 cupsalsa
- 2-4 cupscooked chicken, chopped
- 2 cupsshredded Cheddar cheese
- 16tortillas (you can make your own Homemade Tortillas with this recipe)
1. Mix together beans, salsa, and chicken.
2. Spread 1/8 of mixture onto one tortilla.
3. Sprinkle with cheese.
4. Roll up and turn ends under.
5. Stick in a freezer bag or ina 9×13 baking pan and freeze.
6. When ready to bake, thaw and bake in a pre-heated 350 degrees oven for 20-30 minutesuntil heated through.
7. Sprinkle with more shredded Cheddar cheese, if desired.Serve with salsa.
Blanching and freezing vegetables times:
Artichoke (Globe) – 7 minutes
Artichoke (Jerusalem) – 3 to 5 minutes depending on size
Asparagus - 1 ½ minutes small spears, 2 minutes medium spears, 3 minutes large spears
Green Beans – 3 minutes
Beets – Cook until tented usually about 10-15 minutes
Broccoli – Medium size sections for 3 minutes, large sections for 4 minutes
Brussel Sprouts – 3 to 5 minutes depending on the size
Cabbage – Wedges 3 minutes, shredded 1 ½ minutes
Carrots – Cut carrots 3 minutes, whole carrots 5 minutes
Cauliflower – 3 to 4 minutes depending on size
Corn – Whole kernel 5 to 6 minutes then cut off cob, Freezing corn on the cob 8-10 minutes depending on size
Eggplant – 4 minutes
Leafy Greens – 2 minutes
Okra – 3 to 5 minutes depending on size
Parsnips & Turnips – 3 minutes
Peas (shelled or snow/snap peas)– Shell and blanch 2 minutes
Summer Squash – 3 minutes
Link for freezing mashed potatoes:
http://www.theyummylife.com/how_to_freeze_mashed_potatoes
Ingredients
Browning Ground Turkey all at once
Stuffing Peppers
Sausage and Peppers
Southwest Rollups
Baked Penne with Chicken and Sun Dried Tomatoes
And Mashed Potatoes
Scopes of Mashed Potatoes to freeze 1 cup portions
Baked Pene with Chicken and Sun Dried Tomatoes
Full Freezer!
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