Posted in - 2014 Swap Recipes, - Pork, - Poultry, - Red Meat, Meal Swap Recipes

Meal Swap: October 2104 Recipes

Meal Swap October 2014 Menu

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


Jenica – Slow cooker Italian beef stew


1 pound lean beef stew meat
1 teaspoons salt
1/2 teaspoons pepper
1 1/4 cups onion, diced
1 teaspoons garlic, minced
1 1/3 cups celery, diced
1/2 cups carrot, diced
2 cups zucchini, diced
1 teaspoons Italian seasoning
14.5 ounces diced tomatoes
1 Tablespoons tomato paste
3 cups reduced fat beef broth
2 Tablespoons basil

Prep Day Directions: Combine all ingredients in a large bowl. Divide among gallon freezer bags, label and freeze.

Serve Day Directions: Thaw. Place all ingredients into a slow cooker. Cover and cook on low for 7 hours.

Bridget – Chicken curry


1lb chicken
2t curry paste
1 small onion
2 bell peppers
1/2 head cabbage

Prep Day Directions: Add all into freezer bag. freeze.

Serve Day Directions: Cook on low for 4hrs in crock pot Add milk(coconut milk, sour cream) before you serve

Leah – black bean turkey enchilada’s


Recipe to come…

North American/European:

Katie – Souvlaki Chicken and Tzatziki Sauce


Serves 4-6

3 tbsp lemon juice
1/2 t. oregano
2 tea olive oil
1/2 t. salt
2 lb chicken cut into
1″ cubes
1 zucchini
1/2 cucumber peeled, seeded and chopped
1/2 c plain lowfat yogurt (I think the greek tastes better)
1 tbsp lemon juice
1/2 t. salt
basmati rice
pita bread (optional)

Prep Day Directions: combine into ziplock bag, shake and freeze: 3 tbsp lemon juice 1/2 tea oregano 2 tea olive oil 1/2 tea salt 2 lb chicken cut into 1/2″ cubes 1 zucchini cut into thin/med slices and halfed

Serve Day Directions: Thaw chicken. prepare Tzatziki sauce: 1/2 cucumber peeled, seeded and chopped 3/4 c plain yogurt 1 tbsp lemon juice 1/2 tea salt stir all together saute zucchini and chicken mixture until chicken is cooked through. Prepare basmati rice according to package optional: serve with pita bread serving: serve layered on your plate like this: rice, chicken/zucchini/then tzatziki sauce eat pita on the side. Or add chicken/zucchini mixture to pita, top with sauce like a gyro and eat rice on the side.

Kristine – Hawaiian BBQ Chicken Taquitos


adapted from

3 large boneless skinless chicken breasts
1 cup original flavor bbq sauce
1 tablespoon garlic powder
½ cup pineapple juice
1 tablespoon liquid smoke
16 taco-sized soft tortillas (corn or flour)
1 -1½ cups shredded mexican-style optional: ranch dressing for dipping pineapple salsa
1 cup diced pineapple
½ red pepper, diced
½ red onion, diced
¼ cup cilantro leaves, roughly chopped
juice of 1 lime
1 teaspoon cumin
1 teaspoon garlic powder

Prep Day Directions: In a small bowl whisk together bbq sauce, garlic powder, pineapple juice and liquid smoke until smooth. Place chicken breasts in the bottom of your crockpot. Pour bbq sauce mixture over chicken. Cover and cook on high 3 hours or low 6 hours (if using frozen chicken breasts, you may need to increase the time by an hour or so) OR buy already cooked and shredded rotisserie chicken from Costco and mix with the bbq sauce mixture. Bag it. Combine all salsa ingredients in a bowl and stir to combine. Bag it. About 20-30 minutes before serving, shred chicken in the crockpot (I use two forks to shred) and stir the shredded chicken so it soaks up any remaining juices in the pot.

Serve Day Directions: Thaw all bags. *Chicken is already cooked!! Preheat oven to broil and grease a baking sheet with cooking spray. Lay tortillas out on a flat surface. Sprinkle about 2-3 tablespoons of shredded cheese in line down the middle of each tortilla. Top cheese with about 3-4 tablespoons shredded chicken. Tightly roll up tortillas and place them on prepared baking sheet 1 inch apart. Spray rolled taquitos heavily with cooking spray. Cook in the oven (on high broil) for 5-8 minutes or until cheese is melty and tortillas are crisp (if you’re worried about them burning you can broil them on low for a little longer, 10-15 minutes) Serve warm with pineapple salsa. Enjoy!

South Western/Latin:

Nicole – Beef Tenderloin with Southwest Sauce


2 lbs beef tenderloin, Trimmed-used ground roast. Slice into six thin pieces
3/8 teaspoon fresh ground pepper
3/8 teaspoon salt
1 1/2 tablespoons olive oil (you provide)

Southwestern-Style Sauce
1 1/2 garlic cloves, Minced
2 1/4 tablespoons shallots, Minced
1 1/8 tablespoons tomato paste
2 1/4 tablespoons creole mustard (used mustard with horseradish) 3/8 teaspoon black peppercorns, Crushed (you provide
1 1/2 cups chicken broth
2 1/4 tablespoons real maple syrup
1/4 cup cider vinegar
3/4 teaspoon salt
5/8 teaspoon fresh ground black pepper

2 1/16 teaspoons dried cilantro or 1 7/8 teaspoons fresh cilantro, Chopped (you provide)
1 1/8 tablespoons jalapenos, Finely Diced (You provide)

Prep Day Directions: Keep meat separate and wrap in freezer wrap. Mix sauce in separate quart bag. Put meat and sauce in gallon bag.

Serve Day Directions: Thaw meat and sauce in fridge. Heat ½ Tablespoon of the Oil in a sauté pan over medium-high heat. Simmer until mixture reduces to a sauce consistency, about 10 minutes. Heat the Oil in a skillet on medium-high heat; sauté the medallions to the desired doneness, 1 ½ minutes for the first side and approximately 1 minute for the second side for medium. Finish the sauce with the Cilantro and serve over the Tenderloin. Garnish with the Jalapeno if desired. Or heat sauce and meat all together in one pan.

Ashley – Southwest Chicken Crockpot


2 pounds chicken breast
1 can corn, drained
1 can black beans, drained
16 ounces mild salsa
8 ounces cream cheese

Prep Day Directions: Put chicken, corn, beans, and salsa into freezer bag. Freeze.

Serve Day Directions: Thaw freezer bag and cream cheese. Put bag contents into crock pot on low for 6-7 hours. Shred chicken and add cubes of cream cheese, until melted. Serve over rice and top with cheese (optional).


Kellie – Crockpot Thai Beef


2 lbs beef strips
1 lb carrots, cut into coins
1 bottle peanut stir-fry sauce (11 and ½ oz)
1 cup unsweetened coconut milk
1/2 cup peanuts
Tai noodles

Prep Day Directions: Cut beef into chunks, slice carrots, and put in ziploc bag. Include 1/2 cup of peanuts in a separate bag. Label 1 of 4. Label noodles (2/4), label coconut milk (3/4), and label peanut sauce (4/4).

Serve Day Directions: Place meat and carrots in a Crock pot. Pour peanut stir-fry sauce over meat and carrots. A helpful tip: After pouring the majority of the peanut sauce in the crock put, put a little water in the peanut sauce bottle, shake up, and pour into crock pot to get every last bit out! Cover and cook on low for 8 hours or on high for 4 hours. Cook Thai noodles according to directions. Before serving, stir in coconut milk to Crock pot. Serve over noodles, and sprinkle with peanuts. Optional: provide your own cilantro and add just before serving.


Brittany – Pizza Chicken Roll-up


Serves 4-6

4 large boneless chicken breast
20 pepperoni slices
4 mozzerella sticks
1 jar of pizza sauce

Prep Day Directions: Roll flattened chicken breast around pepperoni and cheese stick. secure with toothpick and freeze.

Serve Day Directions: Thaw 24 hours Place in baking dish and spoon pizza sauce over the top Cover with tin foil Bake at 350 degrees for 34-40 minutes

Kirsten – Meatball Hoagies


6 hoagie rolls
30 meatballs (5 per sandwich)
3-4 cups Contadina Tomato Sauce
1 tsp Italian seasoning
1 tsp dried onion
1 tsp fresh garlic
6 slices provolone cheese

Prep Day Directions: Bag meatballs. Mix tomato sauce and seasonings and pour into bag then freeze. Bag cheese and hoagie rolls separate.

Serve Day Directions: Thaw bags completely. Put bag of meatballs in a saucepan and cook covered on medium until meatballs are hot throughout. Slice top of rolls and put 5 meatballs into each roll, bake on a baking pan at 350 for 10 minutes. Cover hoagies I’m cheese and bake another 5 minutes or until cheese is melted.



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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