Posted in - 2013 Swap Recipes, - Meatless, - Pork, - Poultry, - Red Meat, - Seafood/Fish, Meal Swap Recipes

Meal Swap: Friday Meal Swap’s March 2013 Menu & Recipes

Friday Meal Swap’s March 2013 Menu


Vanessa – Bourbon Glazed Salmon


1/4 cup plus 1/2 T brown sugar
1/4 cup bourbon
1/8 cup low-sodium soy sauce
2 tsp grated peeled fresh ginger
1/8 cup fresh lime juice
1 T garlic cloves, minced
1/2 tsp freshly ground black pepper
1/8 cup thinly sliced green onions
6 skinless salmon fillets
Cooking spray (you provide)

Prep Day: Combine all ingredients expect fish and cooking spray in a quart freezer zip-top plastic bag. In a gallon freezer bag add wrapped fish to bag; seal and freeze.

Serve Day: thaw all ingredients. Marinate fish in sauce in refrigerator 1 1/2 hours, turning occasionally. Heat a large nonstick skillet over medium-high heat. Coat pan with cooking spray. Add fish and marinade to pan; cook fish 4 minutes on each side or until fish flakes easily when tested with a fork or until desired degree of doneness. Place 1 fillet on each of 4 plates; drizzle each serving with about 2 teaspoons sauce.

Optional: Sprinkle each serving with 1 tablespoon green onions and 3/4 tsp. toasted sesame seeds.

Sarah – Baked Shrimp with Feta


You Provide: 1 1/2 Tablespoons Lemon Juice

2 pounds Frozen shrimp, peeled and deveined with tails on
Cooking spray
1 teaspoon olive oil
3/4 cup prechopped onion
1 garlic clove, minced
2 tablespoons bottled clam juice
1 tablespoon white wine
1/2 teaspoon dried oregano
1/4 teaspoon freshly ground black pepper
1 (14.5-ounce) can diced tomatoes, drained
1/2 cup (2 ounces) crumbled feta cheese
2 tablespoons chopped fresh flat-leaf parsley

Prep Day: Heat a large nonstick skillet over medium-high heat. Coat pan with cooking spray. Add oil to pan, swirling to coat. Add onion to pan; sauté 1 minute. Add garlic; sauté 1 minute. Add clam juice, wine, oregano, pepper, and tomatoes; bring to a boil. Reduce heat, and simmer 5 minutes. Let cool,and put mixture in freezer bag. freeze. Freeze Feta Cheese and parsley in small, separate freezer bags

Serve Day: Thaw Frozen Shrimp, Mixture, Feta and Parsley completely. Once thawed, drain excess liquid from Shrimp and combine lemon juice (that you provide) in a large bowl; toss well. In a skillet pan, stir in shrimp mixture with the other ingredients (except feta and parsley) until just heated through. Then, place mixture in an 11 x 7–inch baking dish coated with cooking spray. Sprinkle the feta cheese evenly over mixture. Bake at 450° for 12 minutes or until shrimp are done and cheese melts. Sprinkle with parsley; serve immediately.

Orzo pasta is provided with this recipe. Cook 2 cups according to package instructions–can mix with a little olive oil, salt and pepper and put Shrimp bake on top. Or, here is an idea for you to try on your own (if you have the ingredients at home):

Orzo with fresh herbs: Cook 1 cup orzo pasta according to package directions, omitting salt and fat. Drain; toss orzo with 1/4 cup chopped fresh basil, 2 tablespoons chopped fresh parsley, 1 tablespoon extra-virgin olive oil, 1/2 teaspoon salt, and 1/4 teaspoon freshly ground black pepper.


Lindsay L. – Chicken Alfredo with Sun Dried Tomatoes and Basil


Recipe coming!

Keri – Chicken Parmesan Meatloaf


1.25 lbs ground chicken
1 egg
1/4 cup breadcrumbs
1/2 teaspoon dried basil
1/2 teaspoon dried thyme
1/2 teaspon dried oregano
1-2 garlic, finely minced
1 small onion, grated
1/2 teaspoon salt
1/4 teaspoon ground black pepper
1/2 cup grated parmesan
1/2 cup pasta sauce
1/2 cup shredded italian cheese blend

Prep Day: In a large bowl, combine the ground chicken, egg, breadcrumbs, thyme, oregano, basil, garlic, onion, salt, pepper and Parmesan cheese. Place the mixture in the greased loaf pan and form into a loaf. Top the meatloaf with pasta sauce. Cover and freeze.

Serve Day: Preheat oven to 350 degrees. Bake from frozen, uncovered, for 55-60 minutes on a baking sheet. Remove from oven and sprinkle italian cheese on top. Place meatloaf back in oven until cheese is melted. Remove and allow to rest 5-10 minutes before slicing/serving.


Heather G. – Beef Stew


1 pound Stew meat
Tbls butter
1/2 cup red wine
1cup flour
Salt and pepper
3 potatoes
2 carrots
Small onion
Half a bag of mixed frozen veggies
Bay leaf
Old bay

Prep Day: Coat beef with flour salt and pepper. Sear in the pot( I can cook in my crock pot). Deglaze with butter and wine. Steam chopped potatoes, carrots, onions till pots can be stabbed with a fork. Add steamed veggies to beef. Cover with the water the veggies steamed in then top with water, or beef stock till all food is covered with liquid. Let it come to a boil. Add bay leaf, spices and salt & pepper to taste. Let cook for 4 hours on high or 6-8 on low. Add frozen veggies.

Serve Day: Defrost and slowly reheat

Megan – Chili Topped Potatoes


1 pound ground chuck
1 onion, chopped
1 (16-ounce) can pinto beans, undrained
1 (15 1/4-ounce) can whole kernel corn, drained
1 (14.5-ounce) can diced tomatoes, undrained
1 (10-ounce) can diced tomatoes and green chiles, undrained
1 (1 1/4-ounce) envelope taco seasoning mix
1 (1-ounce) envelope Ranch-style dressing mix
1 cup water
6 large baking potatoes

Toppings: Cheddar Cheese, Sour Cream, Green Onions

Prep Day: Cook ground beef and onion in a Dutch oven, stirring until beef crumbles and is no longer pink; drain and return to pan. Stir in pinto beans and next 6 ingredients; bring to a boil. Empty contents into a large freezer bag.

Scrub potatoes and put in their own bag.

Divide up cheddar cheese and cut up green onions for toppings. Put in their own sandwich sized bag and then add to the larger freezer bag.

Serve Day: Thaw in refrigerator, Warm the chili on the stove-top and simmer for 20 minutes. If you desire add an additional cup of water for a runnier consistency.

Microwave potatoes 1 inch apart on paper towels at HIGH 14 minutes or until done, turning and rearranging after 5 minutes. Let stand 2 minutes. Split potatoes, and top evenly with chili. Serve with desired toppings. We enjoyed having bacon bits on ours and franks red hot (not included)


Ann – Spiced Carrot Cauliflower Soup


Spiced Carrot Cauliflower Soup

1 tablespoon olive oil
1 small onion, chopped
5 cups warm water
2 tablespoons vegetable bouillon
1 head cauliflower, chopped (about 4 cups)
3 cups peeled and chopped carrots (about 8 medium carrots)
1 1/2 teaspoons curry
1 teaspoon cinnamon
1 teaspoon garam masala
1 teaspoon salt

Prep Day: Heat the oil in a large saucepan over medium heat and cook the onions for 3 minutes, or until soft. Dissolve the vegetable bouillon in the water and add to the pot. Add the remaining ingredients to the pot and stir to combine. Bring to a boil, cover, and reduce heat to simmer for 15-20 minutes, or until the vegetables are fork tender. Using an immersion blender or standing blender, puree all of the ingredients until smooth.

Serve Day: Thaw and heat in saucepan.


Lindsey M. – Smokin’ Mac and Cheese


Serving Size: 8

1 lb elbow pasta
4 T butter, divided
3 T flour
1 c milk
1 (12 oz) can evaporated milk
4oz shredded Gouda cheese
4oz shredded extra sharp cheddar
1 pkg cream cheese
3/4 tsp salt
1/2 tsp ground red pepper
1 1/2 cups Ham
2 c cornflakes

Prep Day: Melt 2 Tbsp butter on medium heat in saucepan. Gradually whisk in flour until smooth; cook 1 minute stirring constantly. Gradually whisk in milk and evaporated milk; cook for 5 minutes whisking constantly until thickened. Whisk in cheese, cream cheese, salt and ground pepper until smooth. Cut up kielbasa and add to mixture. Stir and remove from heat. Let cool and bag in ziplock. Freeze. Put 2 c cornflakes in ziplock bag and label. Label pasta.

Serve Day: Thaw sauce completely. Preheat oven to 350 degrees. Prepare pasta according to package directions. Meanwhile, heat cheese mixture on medium heat in saucepan. Drain pasta and transfer to large bowl, stir in cheese mixture. Lightly grease a 9×13 pan and pour in macaroni. Melt 2 Tbsp butter (you provide) and pour into bag of cornflakes, shake bag to mix. Sprinkle flakes over pasta. Bake for 30 minutes, until golden and bubbly.

Gretchen – BBQ Pulled Pork Sandwiches


3 to 4 pounds boneless pork shoulder or boneless pork loin
1/4 teaspoon fresh ground pepper
1/4 teaspoon salt
2 cups water
2 cups barbecue sauce

Prep Day: Rinse the pork shoulder and pat dry. Rub salt and pepper over the pork and place in a slow cooker. Add water and liquid smoke. Cook on low setting for 8 to 10 hours, until the pork is very tender. Remove the pork from the slow cooker and discard the remaining liquid. Shred the pork using a couple of forks. Add barbecue sauce.

Serve Day: Thaw. Place pork in slow cooker until heated through. Serve on buns with barbecue sauce.

Note for Swappers: Please leave each other constructive comments and if your family liked a recipe or not in the comment section of this post. Thanks!



I’m a married mother of 3. Who loves living in Minnesota, prep ahead cooking, and couldn’t live without them now. No more worries about the age old question “What’s for Dinner?”. I am also transitioning my family into the slow food and clean eating movement. I believe it’s best if we can eat food in it’s most natural state. I love to share the information I have been gaining through this whole experience. I’m also a trained personal chef. Cooking is a passion and hobby of mine. Hope your are enjoying the content of my blog.

5 thoughts on “Meal Swap: Friday Meal Swap’s March 2013 Menu & Recipes

  1. The chicken alfredo and the smokin’ mac and cheese were good. I’d love to get the alfredo recipe to make another time.

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