Meal Swap: March ’14 Recipes for Wed.’s Swap

March 2014 Menu

***All recipes serve 6 unless otherwise specified.***

Choice:

Nicole – Bulgar pilaf

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2 cups bulgar wheat (organic)
1 cup vegetable juice (low sodium)
3 cups vegetable broth (organic)
1/2 teaspoon salt
1/4 teaspoon pepper
2 medium stalks of celery, sliced (1 cup)
1 medium bell pepper, chopped (1 cup)
1 medium onion, chopped (1/2 cup)
1 cup black beans
3 medium green onions, sliced (1/4 cup) for topping
1/4 cup pine nuts, toasted for topping

Prep Day Directions: Soak and cook beans or rinse canned beans. Precook celery and onion till tender. Put vegetables in with the broth, juice and bulgar cook till boil in large pot. Then simmer for 20 minutes till bulgar is tender. Cool and put in gallon bag. Put green onion in small bag. Put pine nuts in small bag. Put small bags in gallon bag.

Serve Day Directions: Thaw and heat on oventop using low to medium heat till the vegetables as tender as desired. High heat may scorch pan. Top with green onions and pine nuts. *The onions and celery may be crunchy, one pot did not cook as well as other. Will precook next time.

Ashley K – split pea soup

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1 Ham steak- cubed
3 large carrots- sliced
2 stalks celery- sliced
1 medium onion- chopped
7 cups water
1 – 16 oz. bag dried split peas

Prep Day Directions: Chop vegetables and cube ham- place in freezer bag.

Serve Day Directions: Thaw freezer bag. Sort peas, soak for faster cooking. Either: Put peas, freezer bag contents, and water in crock pot and cook on low for 6-8 hours or high for 3-4 hours. OR Put peas, freezer bag contents, and water in large sauce pan and simmer for 1.5 hours. (You could also substitute all or some of the water with chicken broth for more flavor)

North American/European:

Kellie – Apple turkey burgers

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1 cup apple, peeled and finely grated (ring out access juice)
1/2 cup brown rice, cooked
1 1/2 TBSP yellow onion, finely chopped
1 tsp garlic, minced
1 tsp ground sage
3/4 tsp salt
1/4 tsp ground pepper
1/4 tsp dried thyme
1/8 tsp ground allspice
1/8 cayenne pepper
20 oz ground turkey
6 pieces of swiss cheese

Prep Day Directions: Combine all ingredients except for the cheese and mix well. Shape into 1/2 inch thick patties and freeze.

Serve Day Directions: Thaw. Grill covered over indirect medium heat or broil 6″ from the heat for 6-7 minutes on each side or until a meat thermometer reads 165 degrees F.

Italian/Mediterranean:

Bridget – Mediterranean cod

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Serves 4

1 t olive oil
2 cups chopped onions
1/2t garlic
14.5 stewed tomatoes
1T lemon juice
1 T capers
2 1/4 chopped pitted ripe olives
1 t sugar
3/4 t oregano
1/4t basil
1 lb. cod

Prep Day Directions: Heat olive oil and sautéed onions 4 mins, add garlic sautéed 30 seconds stir in remaining ingredients. Seek fish and freeze Let mixture cool and put in freezer bag.

Serve Day Directions: Thaw cod and sauce. Simmer sauce for 10 mins pour over cod and bake 450 for about 15 mins.

Erin – spaghetti and meatballs

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Serving Size: 4 (12 meatballs)

1 hoagie roll
1 lb. ground beef
1 large egg, lightly beaten
1 tsp. minced garlic
2 tsp. salt
1/4 tsp. pepper
1/2 tsp. oregano
spaghetti sauce
spaghetti noodles

Prep Day Directions: Tear hoagie roll into pieces and pulse in food processor until fine crumbs form. In a large bowl, toss crumbs with 1/3 cup water. Add beef, egg, garlic, salt, pepper, and oregano Mix just until combined and gently form mixture into 12 meatballs. Flash freeze meatballs on a cookie sheet. Once they are firm, place in freezer bag. (I gave each family 18 meatballs)

Serve Day Directions: Thaw meatballs In a large Dutch oven or heavy pot, heat 1 tsp oil over medium-high, swirl to coat. Add meatballs and cook, turning occasionally, until browned, about 7 minutes. Add spaghetti sauce and bring to a boil. Reduce to a rapid simmer and cook until meatballs are cooked through, about 15 minutes. Serve over prepared spaghetti noodles.

Asian /Indian:

Emily – peanut chicken

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4-5 boneless chicken breast, about 2lbs
1/4 cup sesame oil
1/4 cup soy sauce
3 T. Sugar
1 t. Minced garlic
1 t. Crushed red pepper*

Prep Day Directions: Slice chicken into bite size pieces and sauté in sesame oil until chicken is no longer pink. Add peanut butter soy sauce, sugar, garlic and red pepper. Simmer until sauce thickens about 15 minute. Cool completely and freeze

Serve Day Directions:Thaw completely. Heat chicken and sauce on stove. ** the red pepper was omitted from this dish… Add now if you desire.

Jenica – Thai beef w/coconut rice

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1 1/4 cups jasmine rice
1 can (13.5 ounces) coconut milk
Coarse salt
2 tablespoons plus 1 teaspoon fish sauce
2 tablespoons plus 1 teaspoon soy sauce
1teaspoon sugar
1 tablespoon vegetable oil
3 garlic cloves, chopped
3 long hot peppers or red jalapeno chiles (omitted) – a couple small pieces of jalepeno were added for flavor
1 pound ground beef sirloin
1 cup loosely packed torn fresh basil leaves (I used freeze dried)
Lime wedges, for serving

Serve Day Directions: Thaw meal. In a medium saucepan, combine rice, coconut milk, 3/4 cup water, and 1/2 teaspoon salt. Cover and bring to a boil; reduce to a simmer, cover, and cook until rice is tender and liquid has been absorbed, about 25 minutes. combine fish sauce, soy sauce, and sugar (not provided) in a small bowl Heat a cast-iron skillet or wok over high. Add oil and heat cook beef mixture 5-10 minutes until hot. Add soy mixture and cook 30 more seconds. Serve beef over coconut rice with lime wedges.

Southwestern/Latin American:

Kirsten – SW burgers

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1 1/2 lb lean ground beef
1 heaping Tbsp chopped shallots
1 heaping Tbsp chopped red onion
1/4 tsp ground chipotle chile pepper
1/2 tsp taco seasoning
1/8 tsp ground black pepper
1/8 tsp salt
2 Tbsp fresh refrigerated salsa
6 slices habanero Monterey Jack cheese

Prep Day Directions: Mix all ingredients (except cheese) and knead well. Divide into 6 even balls and form into patties. Put in ziplock bag and put cheese in separate bag, freeze.

Serve Day Directions: Thaw completely. Grill or pan fry burgers until desired doneness. Top with cheese and serve with lettuce and additional salsa.

Brittney – cilantro chicken

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1 1/2 lbs boneless skinless chicken breast
Juice from 2 limes
1 cup or 1 bunch fresh cilantro, chopped
1 cup frozen corn
2 garlic cloves, minced
1/2 red onion, chopped
1 can black beans, drained and rinsed
1 tsp cumin
salt and pepper to taste

Prep Day Directions: Place all ingredients in a resealable gallon-sized freezer bag. Seal bag and shake to mix ingredients together. Lay flat to freeze. To Prepare from Frozen: Remove from freezer and thaw in fridge for 24 hours. Cook on low for 8 hours (or high for 4 hours). If desired, shred chicken right in the slow cooker at about 30 minutes before cooking time is complete.

Serve Day Directions: Cook on low in your crockpot for 8 hours (or high for 4 hours).

Next Swap: Wednesday March 12th at 8:30pm

April 2014 Rotation:

Your Choice – Kirsten and Brittany

North American/European – Nicole and Ashley K.

Italian/Mediterranean – Kellie

Asian/Indian – Emily and Erin

Southwestern/Latin American – Bridget and Jenica

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