Bean & Cheese
Burritos
Ingredients
• 32 ounces Pinto Beans, Dried
• 2 ½ cups dice Onion
• 12 cups Water
• 2 teaspoons Chili Powder
• 2 teaspoons Salt
• ½ teaspoons Liquid Smoke
• ¼ cups Coconut Oil
• 8 ounces Cheddar Cheese, Sharp, 2%, Shredded
• 24 individual Flour Tortillas (8-inch/Med), Low Carb
Freezer Containers
• 3 Gallon Freezer Bags
Directions
In a large stockpot, bring beans, onions
and water to boil. Simmer about 4 hours, checking occasionally to make sure the
beans are covered by water. If not, add more. Drain the beans, but keep the
liquid. Add in chili powder, salt, liquid smoke and coconut oil. Puree or mash
beans using potato masher, blender or mixer. If beans are too thick, add some of
the cooking liquid. Place 1/2 cup bean mixture into each tortilla. Top bean
mixture with 2 Tablespoons cheese. Roll.
Freezing
Directions
In a
large stockpot, bring beans, onions and water to boil. Simmer about 4 hours,
checking occasionally to make sure the beans are covered by water. If not, add
more. Drain the beans, but keep the liquid. Add in chili powder, salt, liquid
smoke and coconut oil. Puree or mash beans using potato masher, blender or
mixer. If beans are too thick, add some of the cooking liquid. Place 1/2 cup
bean mixture into each tortilla. Top bean mixture with 2 Tablespoons cheese.
Roll. Place burritos on baking sheet and flash freeze. Once frozen, place in
gallon freezer bag, label and freeze.
Serving
Day Directions
Microwave
for 2 minutes, or until heated through.
Sloppy Joes
• 3-4 pounds lean
ground beef
• 1 onion -
chopped
• 1 green bell
pepper - chopped
• 2 carrots -
sliced
• 1 teaspoon
garlic powder
• 2 teaspoon
prepared yellow mustard
• 2 cups ketchup
(enough to make all your meat covered)
• 2 tablespoons
brown sugar
• Salt and pepper
to taste
Brown ground beef, add veggies - cook
until soft. Add remaining ingredients. Let simmer for 10
minutes.
Makes for a great crockpot recipe -
just brown ground beef then add all ingredients and cook on low for 6
hours.
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Serve on buns, bread or rice.
(Or wrap in lettuce for a low carb option!)
Baked Macaroni and Cheese
Ingredients:
12 oz high fiber elbows like Ronzoni Smart
Taste 1 tbsp butter
1 tbsp light butter
1/4 cup flour
1/4 cup minced onion
2 cups skim milk
1 cup fat free chicken broth
8 oz Sargento 2% reduced fat mild cheddar
salt and pepper
4 cups baby spinach
1/8 cup grated parmesan
1/4 cup seasoned whole wheat bread crumbs
cooking spray
Directions:
Cook pasta
in salted water according to package directions. Spray a baking dish with buttered flavor Pam. Preheat oven to 375°.
In a large, heavy skillet, melt butter. Add flour and cook over low heat stirring with a whisk. Add onion and cook another 2
minutes. Add milk and
chicken broth and continue whisking, raising heat to medium-high until
it comes to a boil and becomes smooth and thick. Season with salt and pepper.
Once it becomes thick, remove from heat, add cheese and mix
well until cheese is melted. Adjust
salt and pepper to taste, add
cooked macaroni and baby spinach. Pour into baking dish. Top with grated cheese and breadcrumbs. Spray a little more buttered
flavor Pam on top.
Bake for
15-20 minutes, then broil for a few minutes to get the breadcrumbs golden.
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Asian Turkey
Meatballs
Ingredients
• 1 pound Ground Turkey
• 4 teaspoons mince Garlic, Cloves
• 1 tablespoon Sriracha Sauce
• ½ cups slice Green Onion (Scallion)
• ½ tablespoons Honey
• 1 tablespoon Vinegar
• 1 teaspoon peel and mince Ginger, Fresh
• ⅓ cups Panko Bread Crumbs
• ½ teaspoons Black Pepper
Freezer Containers
• 2 Gallon Freezer Bags
Supplies
• Parchment Papers
Directions
In a large bowl, combine ground turkey,
garlic, sriracha sauce, green onions, honey, vinegar, fresh ginger, Panko
crumbs and black pepper. Form mixture into 1 inch sized meatballs. Place
meatballs onto a parchment paper lined baking sheet, bake at 400F for 10-15
minutes until cooked through.
Freezing Directions
In a large bowl, combine ground turkey,
garlic, sriracha sauce, green onions, honey, vinegar, fresh ginger, Panko
crumbs and black pepper. Form mixture into 1 inch sized meatballs. Place meatballs
on parchment paper lined baking sheet and flash freeze. After frozen, divide
among indicated number of gallon sized freezer storage bags. Label and freeze.
Serving Day Directions
Bake at 400F for 10-15 minutes until
cooked through.
STICKY BOURBON
CHICKEN WITH RICE
INGREDIENTS
• 1½
lbs. chicken - boneless, skinless chicken breast
• ½
cup low sodium soy sauce
• ¼
cup oil
• ¼
cup vinegar
• ¼
cup bourbon
• ¼
cup brown sugar
• 1
tablespoon crushed or sliced ginger (fresh, not dried)
• 4
cloves crushed garlic
• 4-5
green onions, cut into thirds or sliced
• 1
cup uncooked basmati rice
INSTRUCTIONS
1 THE
NIGHT BEFORE: Combine the soy sauce, oil, vinegar, bourbon, and brown sugar in
a bowl. Whisk until combined. Place the chicken in a baking dish (a casserole
pan or something with high sides) with lid and pour the sauce over the chicken.
Toss in the ginger, garlic, and half of the green onions. Cover and marinate
overnight (or for as many hours as you have before baking).
2 THE
DAY OF: Preheat the oven to 350 degrees. Uncover the chicken and bake directly
in the marinade for 45 minutes, basting the chicken with the sauce periodically
and/or turning the pieces upside down to get them baking in the sauce on both
sides. Cook the rice according to package directions.
3 When
the chicken is done, turn the oven temperature to broil and bake for an
additional 5-10 minutes to get a nice, browned exterior on the chicken. Remove
and serve whole or cut, with extra sauce and scallions, over the rice.
HONEY LEMON CHICKEN
INGREDIENTS:
• 1.5 lbs. boneless, skinless (raw) chicken breasts, cut into
bite-sized pieces
• 3 tablespoons soy sauce (if making this gluten-free, be sure to
use GF soy sauce)
• 2 tablespoons rice wine vinegar
• salt and pepper
• 1 tablespoon olive oil
• Honey Lemon Sauce (see below)
• optional toppings: toasted sesame seeds, thinly-sliced green
onions, extra lemon zest, lemon slices
HONEY LEMON SAUCE INGREDIENTS:
• 3/4 cup chicken stock
• 1/4 cup fresh lemon juice
• 3 tablespoons honey (or more/less to taste)
• 2 tablespoons cornstarch
• zest of 1 lemon
• pinch of ground ginger
DIRECTIONS:
Combine the
chicken, soy sauce and rice wine vinegar to a large ziplock bag, and toss until
the chicken is evenly coated. Refrigerate for at least 10 minutes, or up
to 8 hours.
When you are ready to cook the chicken,
drain and transfer it to a separate plate. Season the chicken on both
sides with a few generous pinches of salt and pepper. And in a separate
bowl, whisk the honey lemon sauce ingredients together until combined.
Heat oil in a large saute pan over
medium-high heat. Add the chicken and saute for 5-7 minutes or until it
is cooked through and no longer pink inside, stirring and turning the chicken
occasionally for even cooking. Transfer the chicken to a separate (clean)
plate with a slotted spoon.
Pour the (whisked) marinade into the empty
saute pan. Cook over medium-high heat for 2-3 minutes, or until the sauce
reaches a low boil and thickens.
Add the chicken back into the pan and toss
until it is evenly coated with the sauce. Remove from heat and serve the
chicken immediately, topped with optional toppings if desired.
This Recipe courtesy of:
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