Posted in Meal Swap Recipes

Meal Swap: September 2014 Menu and Recipes

Wednesday Swap’s September 2014 Menu

Your Choice:

Katie- chicken broccoli Alfredo


Serves 4-6

1-2 lbs boneless skinless chicken breasts
2 jars alfredo sauce
16oz ea 1 frozen broccoli florets bag
16oz (1/2 cup) bacon -fried and chopped or purchased real bits

Prep Day Directions: Mix all ingredients in a gallon sized freezer bag.

Serve Day Directions: Thaw in fridge for 24 hours then dump into slow cooker. Cook on low 6-8 hours or high 4-6 hours. Serve over boiled pasta and sprinkle with parmesan cheese.

Kristine – blue cheese walnut butter pork chops


Servings 6

6 boneless pork chops salt/pepper/seasoning of your choice

Blue Cheese Walnut Butter:
1 stick of butter- unsalted- room temp
1 tablespoon of rosemary
2 teaspoons of parsley
2 oz of Blue Cheese
2 heaping spoonfuls of toasted walnuts crushed

Prep Day Directions: To prepare meat – Rub seasoning on both sides of porkchops. Place meat flat in bag and freeze. To prepare butter – Use butter at room temp, add ingredients to butter, mix well. Place butter mixture in bag and freeze flat.

Serve Day Directions: Thaw meat. Thaw butter to room temp. Bake pork chops at 350 for 20-30 minutes covered with foil. or grill each side for 5-7 min. Pork’s internal temp should be 150-160. After pork is cooked add a spoonful of butter on each chop. Gauge your cooking temperatures and time so not to dry out pork.

North American:

Nicole –brandied steak with pepper


Servings 6

1 teaspoon cracked black pepper
1/4 teaspoon dried basil leaves
1/4 teaspoon dried rosemary leaves
6 beef cubed steak
1 tablespoon butter (you provide)
2 tablespoon brandy
1/4 cup beef broth
8 oz of tricolor bell pepper
1/4 of chopped onions

Prep Day Directions: Have butcher wrap cubed steak in white paper and plastic wrap. Put all seasonings in a small bag with broth. Put brandy in another bag. Put onions and peppers in another bag. Add other bags to this bag.

Serve Day Directions: Thaw meat. One method: Heat butter, cook meat in skillet till done. Remove beef from skillet. Add peppers, onions, brandy and broth to skillet. Heat to boiling, stirring to loosen brown bits from bottom of skillet; reduce heat to low. Simmer uncovered 3 to 4 minutes or until slightly thickened. Pour brandy mixture over beef. Another method: Melt butter and cook meat till almost done. Add all other ingredients and heat till boiling, then simmer till sauce is thickened. Notes: Brandy may have spilled in the bag. Found out my family is not a big fan of cubed steak.

Ashley – ham steaks with pineapple sauce


Servings 6

1.5 lb ham steak
1 clove garlic minced
1/4 tsp paprika
1 1/5 tbs dry mustard 1/4 cup brown sugar
1 tbs melted butter

Prep Day Directions: Combine all ingredients in freezer bag, freeze.

Serve Day Directions: Thaw. Grill til heated through.


Kellie- baked creamy chicken taquitos


Servings 6

1/2 cup (4 oz.) cream cheese (light works fine in this recipe)
1/3 cup green salsa
1 Tbsp lime juice
1/2 tsp cumin
1 tsp chili powder
1/2 tsp onion powder
1/4 tsp garlic powder
1 tsp dried cilantro
2 Tbsp sliced green onions
2 c shredded cooked chicken
1 c shredded Mexican Blend cheese
About 20 (6 inch) flour tortillas

You provide: salt, cooking spray

Prep Day Directions: Heat cream cheese in the microwave for about 20-30 seconds so its soft and easy to stir. Add green salsa, lime juice, cumin, chili powder, onion powder and garlic powder. Stir to combine and then add cilantro and green onions. Add chicken and cheese and combine well. Place 2-3 Tbsp chicken mixture on the lower third of tortilla, keeping it about 1/2 inch from the edges and roll it up as tight as you can. Place seam side down on baking sheet and place in freezer for about 20 minutes. Place in labeled freezer bag and store up to 3 months.

Serve Day Directions: No need to thaw! Heat oven to 425 degrees. Line baking sheet with foil and lightly spray with cooking spray. Lay taquitos on the baking sheet and make sure they are not touching each other. Spray the tops lightly with cooking spray and sprinkle some salt on top. Bake for 15-20 minutes or until crisp and the ends start to get golden brown.

Tip: mix equal parts salsa and ranch dressing to dip.

Sarah- southwest chicken skillet


Servings 6-8

1 1/2 c. uncooked long grain rice
1 c. salsa
2 c. precooked shredded chicken 1 (15 oz) can black beans, drained
1 Tbsp chili powder
3 c. chicken broth
1 1/2 c. shredded cheese not included (optional)
2-3 green onions

Prep Day Directions: Combine salsa, chicken, beans, chicken broth, chili powder in a large freezer bag. In separate bags, put rice and cheese.

Serve Day Directions:


Brittany- sesame soy salmon


Servings 6

1/3 cup light brown sugar
1/4 cup soy sauce
2 tsp rice wine vinegar
16 oz salmon
1 tsp olive oil
1 tsp sesame oil
1 tbls sesame seeds

Prep Day Directions: Combine all ingredients freeze

Serve Day Directions: Thaw 24 hrs saute until ready or bake for 25 minutes at 375 degrees.

Kirsten- Asian Pork Kabobs


Servings 6

1.5 lb cubed pork loin
1/3 c sugar
2T soy sauce
2T Teriyaki sauce
2T Hoisin sauce
1T dry sherry
1tsp fresh minced ginger
1tsp minced garlic
1 can cut pineapple

Prep Day Directions: Mix all ingredients (not pineapple) and pour over cubes of pork in a ziplock bag. Refrigerate overnight then move to freezer.

Serve Day Directions: Thaw bag in refrigerator. There are two options for cooking: Put pork on Skewers and cook on grill with pineapple (I would do the pineapple on separate skewers) Or Throw into crockpot with can of pineapple (drained) and cook on low, then serve over rice.


Jenica- Italian-Style Lemon, Garlic & Oregano Flank Steak


Servings 6

Juice of one lemon
2 TBSP oilve oil
2 Garlic cloves, crushed
1 teaspoon oregano
1 pound of flank steak

Prep Day Directions: score the steak, combine ingredients and marinate overnight.

Serve Day Directions: thaw and grill

Bridget – gnocchi with turkey ragu


Servings 6

2lbs ground meat
1T olive oil
2 cups chopped red onions
3 t chopped garlic
1t basil
1t salt
1/2 cup dry wine
6oz tomato paste
15 oz tomato sauce
16oz gnocchi

Prep Day Directions: Brown meat Add oil sautee garlic onions basil salt return meat to skillet add wine tomato paste and sauce. Cool and freeze.

Serve Day Directions: Thaw ragu cook gnocchi according to package. Drain gnocchi add to bottom of shallow bowl top with ragu and cover with cheese.



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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