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

Meal Swap: November ’13 Menu & Recipes for Friday’s Exchange

Friday Am’s November 2013 Menu and Recipes


Carolyn T. – Pesto Crusted Tilapia


Adapted from

24 ounces tilapia fillets
4 tablespoons pesto
3 tablespoons Italian seasoned breadcrumbs
2 tablespoons parmesan cheese
grated ground black pepper

Prep Day: Prepare pesto, cheese and breadcrumb portions for fish to be frozen.

Serve Day Directions: Preheat oven to 375 degrees. Cover a baking sheet with foil and coat with non-stick cooking spray. Place fish fillets on baking sheet and sprinkle with black pepper. No salt is needed as pesto and parmesan cheese are both pretty salty. In a small bowl, combine pesto, breadcrumbs, and parmesan cheese (hands or a fork will do). Divide the topping evenly over the fish fillets, spreading with your fingers and pressing into the fish. Bake for 10 minutes at 375 degrees, then switch to broil to crisp up the crust for the last 2-5 minutes. If the middle of the fillet flakes with a fork and is completely opaque, it’s time to dig in! Serve with steamed broccoli and brown rice pilaf for a healthy dinner.


Carrie L. – Savory Crescent Chicken Squares


4.5 oz. soft cream cheese
4.5 T melted butter
3 cups cubed cooked chicken (or 2 cans of chicken)
1/2 t salt
1/4 t pepper
3 T milk
1.5 T green onion
2 1/4 T peppers
2 (8 oz. pkg.) crescent rolls Cheddar cheese

Prep Day Directions: Blend cream cheese and butter. Add next 6 ingredients, mix well. Freeze

Serve Day Directions: Thaw chicken picture overnight. Preheat oven to 350. Make 6 rectangles out of the crescent rolls, pushing perforation closed Spoon 1/2 cup meat mixture on each square, add cheese and pull corners together at center. Twist slightly and seal edges. Bake for 20-25 minutes until rolls are golden brown

Heather T. – Crockpot BBQ Pineapple Chicken


3 lb bag of Frozen Chicken Breast
20 oz can of Pineapple (sliced or chunks – drained – cut to bite size)
18 oz bottle of BBQ Sauce (I use Sweet Baby Ray’s – use your favorite)
*1 tsp of Crushed Red Pepper (optional – see tip below)

Note: I halved this recipe for 6 servings

Prep Day Directions: Place chicken, BBQ sauce and pineapple in ziplock. Freeze.

Serve Day Directions: If you have thawed the chicken it should take around 5 hours on low. You can also place the contents in frozen. Adjust cooking time and temperature according to how fast/slow your crock-pot cooks and if you are using frozen or thawed chicken. If you prefer a little spice, add 1/4-1/2t red pepper flakes. Shred. Fill half of tortillas with chicken mixture and sprinkle cheese over it. Fold over other half and brown on stove top. Done when cheese is melted. Serve with sour cream, or what ever toppings you prefer.


Gretchen P. – Slow-Cooked Asian Beef and Broccoli


2 lbs beef chunks/steak strips
¼ C. low-sodium soy sauce
½ C. hoison sauce
6 T ketchup
6 T honey
2 t Chinese 5 spice powder
3 tsp garlic powder
1 bag frozen chopped broccoli

Prep Day Directions: Place first 7 ingredients in large zipper bag and shake to mix. Place in fridge or lay flat to freeze.

Serve Day Directions: Place ingredients into slow cooker and cook on low 6-7 hours. Add broccoli last 30-45 minutes of cook time. Serve over rice.

Lindsey M. – Parmesan Meatloaf


2 large eggs
1 Tbsp. minced garlic
1 tsp. salt
1 tsp. ground black pepper
3 tsp. dried basil
2/3 cup grated Parmesan cheese
1/2 cup onion, finely chopped
1/3 cup Panko breadcrumbs
2 lbs. lean ground beef (I used 90% lean.)
1 cup shredded mozzarella
2-2/3 cup marinara sauce, separated (I used Classico Tomato and Basil.)

Prep Day: In a large bowl, stir eggs, garlic, salt, and pepper until blended. Mix in 2/3 cup marinara sauce, basil, Parmesan, onion and panko. Add beef and mix well with hands. Form 1 in thick loaf and place in an aluminum 9×13” baking pan. Lay a sheet saran wrap over meat. Pour remaining 2 cups marinara and shredded mozzarella into 2 separate Ziploc bags. Place both bags gently on top of wrapped meat. Double wrap pan it with foil and label.

Serve Day: Thaw completely. REMOVE LID AND TAKE OUT PLASTIC BAGS AND SARAN WRAP BEFORE BAKING. Preheat oven to 375. Spread 1/2 cup sauce thinly over the top. Bake meatloaf until cooked through and meat thermometer registers 160F, 30 to 45 minutes. Cut the meatloaf into eight squares and separate the squares slightly. On each square, spread 2 generous tablespoons sauce, leaving a border of meat visible. Sprinkle 1 Tbsp. of mozzarella cheese in center of sauce. Return meatloaf to oven. Bake until the cheese melts, about 5 minutes.

Not Participating This Month: Lindsay L., Keri G., Vanessa, and Jessica

Note to Swappers: Will not be swapping in December!

January Menu Rotation:

Seafood/Fish – Jessica and Keri
Poultry – Carolyn and Lindsay L.
Beef – Heather T. and Carrie L.
Meatless or Your Choice – Lindsey M. and Gretchen
Pork – Vanessa

Please email me your two January recipes to be voted on by December 31st! Thanks for your cooperation. Our next swap is Friday Jan 17th, 2014.



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.

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