Meal Swap: January 2016 Menu and Recipes

imageJanuary 2016 Menu and Recipes

Your Choice

Kellie – Chicken Pad Thai


1/2 rotisserie chicken cut into small pieces
1 box linguine or angel hair pasta
1/4 cup sesame oil
1/4 cup peanut oil
1/4 cup soy sauce
1/4 cup honey
1/2 cup chopped green onions
1/2 cup shredded carrots
1/2 cup cilantro
1 cup peanuts

Prep Day Directions: Put carrots, green onions, cilantro and chicken in a bag. Wisk together sesame oil, peanut oil, soy sauce and honey and place in chicken mixture and seal (bag 1 of 3). Label bag of peanuts (bag 2 of 3), and label pasta (3 of 3)

Serve Day Directions: Thaw chicken bag. Make pasta and add chicken mixture to hot pasta. Serve, garnish with peanuts

Note: I completely omitted any red pepper flakes so if you want it spicy, you can add your own.


North American

Liz – Pork Country Ribs + BBQ Sauce


2 pounds boneless country ribs
one bottle BBQ sauce (your favorite kind)

Prep Day: package up pork and freeze.

Serve Day: Cook time…8-10 hours on LOW. Serve with mashed potatoes, veggies, and salad.


Leah – Beef Roast


Beef roast
Minced garlic
Packet of lipton flavor broth
Salt & Pepper to liking
¼ C Corn starch & ⅓ C water if you want to thicken it up

Prep Day: Package up roast, chopped carrots (if not baby carrots), potatoes and onions. Freeze.

Serving Day: Thaw. Place all ingredients (carrots, onions, potatoes, garlic, beef roast) into crockpot. I add mushrooms at the top. Follow directions on Lipton packet, add to crockpot. Put in crock pot, cook for 6-8 hours on LOW. Enjoy.



Ashley – CrockPot Chicken Tacos


Adapted fromTwo Healthy Kitchens

Yield: About 5 cups

1½ pounds chicken breasts
1 1.25-ounce packet low-sodium taco seasoning (see note)
1 16-ounce jar of your favorite salsa

For serving: tortillas or taco shells and your choice of optional toppings, such as shredded lettuce, chopped tomatoes, shredded cheese, black beans, corn, chopped avocados or guacamole, reduced-fat sour cream, and hot sauce

Prep Day: Package up chicken for freezing. Freeze.

Serve Day: Thaw. Place chicken in the bottom of the crock-pot. Sprinkle taco seasoning over chicken. Pour salsa on top. Cook on low (for 6-8 hours) or high (for 4 hours).

Just before serving, use two forks to shred the chicken. Stir to evenly distribute salsa throughout chicken. Serve immediately with desired toppings.


Nicole – Crock Pot Pork Tacos


1 tablespoon cumin
1 teaspoon garlic powder
1 teaspoon chili powder
1 teaspoon onion powder
1 teaspoon paprika
1 teaspoon oregano
1 tablespoon salt
1 3-1/2 to 4 pound pork shoulder, rinsed and cleaned
1 16 oz jar mild salsa
1 package corn or flour tortillas

Prep Day: Place the first 7 ingredients in a bowl and mix. Package up for later use. Package up pork and freeze.

Serve Day: Thaw. Place the pork shoulder in the Crock Pot (slow cooker) and rub all over with the seasoning mixture. Pour the jar of salsa around the pork shoulder. Cook on low heat for 8-12 hours.

Remove the pork to a plate and using 2 forks, shred the into bite size pieces (I like to remove the visible pieces of fat). Pour a scoop or two of the juices into the pork and stir to combine (If you want to remove the excess fat from the juice you will use, pour it into a cup and refrigerate it until the fat solidifies and can be easily scooped out. Only the juices will remain).

Place the pork into the tortillas. Serve with desired accompaniments.



Anna – Teriyaki Chicken Wings


Yield:12 cocktail servings

2 dozen chicken wings, about 3 1/4 pounds, rinsed and patted dry
Salt and freshly ground black pepper
Olive oil
1 tablespoon sesame seeds, toasted in a skillet over medium heat until lightly browned
Leaves from 1/2 bunch fresh cilantro, chopped

Teriyaki Sauce:
1 cup low-sodium soy sauce
1 cup grapefruit juice
1/4 cup hoisin sauce
1/4 cup ketchup
3 tablespoons rice wine vinegar
1/4 cup brown sugar
1 fresh, hot red chile, halved
5 garlic cloves, halved
2 -inch piece fresh ginger, smashed with the side of a large knife

Prep Day: Package up ingredients for freezing and freeze.

Serve Day: Thaw. Preheat the oven to 400 degrees F.

Season the chicken wings with salt and pepper and drizzle a little olive oil on them to prevent sticking. Lay the wings in a single layer on a baking sheet. Bake for 30 minutes or until the skin gets crispy and the wings are cooked through.

Meanwhile, combine the teriyaki sauce ingredients in a large saucepan. Simmer over low heat and reduce until slightly thickened. Pour the sauce into a large bowl. Dump the wings into the bowl and toss to coat them with the sauce. Transfer to a serving platter and sprinkle with the sesame seeds and cilantro. Serve hot.



Katie / Brittney – Chicken Broccoli Alfredo


1 ½ pounds chicken breasts
1 (16 oz) bag frozen broccoli florets
2 (16 oz) jars Alfredo sauce (I use light)
1 large green pepper, chopped
1 (4 oz) can sliced mushrooms, drained

Prep Day: Place all ingredients in a resealable gallon-sized freezer bag and mix together.

Serve Day: Remove from freezer and thaw in fridge for 24 hours. Cook on LOW for 4-6 hours.
Serve with cooked fettuccine noodles.

Minnesota Delights: Caribbean-Style Pork Roast

Caribbean-Style Pork Roast






Note: feeds a crowd and is an adapted recipe from Brasa restaurant

Pork Roast
1 tablespoon extra-virgin olive oil
1/2 cup minced onion
2 large garlic cloves, minced
1 cup fresh lemon juice
1 cup fresh orange juice
2 tablespoons distilled white vinegar
2 tablespoons garlic powder
2 tablespoons onion powder
2 tablespoons freshly ground pepper
1 1/2 teaspoons ground cumin
1 tablespoon Worcestershire sauce
One 5-pound, bone-in Boston butt (pork shoulder, butt end)

Creamy Cilantro-Lime Sauce
2 large jalapeños, seeded and coarsely chopped
2 large garlic cloves, smashed
2 tablespoons minced fresh ginger
2 tablespoons minced white onion
1 tablespoon fresh lime juice
1/4 cup water
1 cup mayonnaise
1/4 cup finely chopped cilantro

To Make Sauce: In a blender, puree the jalapeños, garlic, ginger, onion, lime juice and water until smooth. Add the mayonnaise and cilantro and pulse a few times. Season the sauce with salt and serve. The sauce can be refrigerated for up to 3 days.

To Make Roast: In a small saucepan, heat the olive oil. Add the onion and cook over moderate heat until softened, about 5 minutes. Add the garlic and cook until fragrant. Add the lemon and orange juices and simmer for 2 minutes. Add the vinegar. Transfer half of the mojo to a blender and let cool. Refrigerate the remaining mojo.

Meanwhile, in a jar, shake the garlic and onion powders, ground pepper and cumin. Add 2 tablespoons of the dry rub to the mojo in the blender. Add the Worcestershire and 1 tablespoon of salt and puree the marinade.

Put the pork in a resealable 1-gallon plastic bag and add the marinade. Seal the bag, pressing out the air, and refrigerate for at least 8 hours or up to 24 hours, turning occasionally. Bring the pork to room temperature.

Preheat the oven to 350° and set a rack in a roasting pan. Remove the pork from the marinade and pat dry. Rub the meat all over with the remaining dry rub and set it on the rack. Roast for 3 hours, until an instant-read thermometer inserted into the thickest part of the meat registers 150°. Reduce the oven temperature to 275° and roast the meat for about 3 hours longer, until very tender and an instant-read thermometer registers 180°. Remove the roast from the oven and cover with foil; let rest for 30 minutes. The whole roast can be covered and refrigerated for up to 2 days.

To Reheat Pork: Bring to room temperature and shred, then cover and reheat gently in a 300° oven.

If not saving for later, shred the meat, discarding the bones and excess fat.

Serve the roast with the remaining mojo, the Creamy Cilantro-Lime Sauce, Guacamole and tortilla chips.

Meal Swap: December 2015 Menu & Recipes

December 2015 Meal Swap Menu

Your Choice

Leah – Chicken Chow Mein





1-2 lbs chicken breast (cubed or shredded)
1 can bean sprouts
1 can water chestnuts
1 C celery chopped
1 onion chopped
1 garlic cloved crushed
1 C low sodium chicken broth
⅓ C soy sauce
1-2 Tbsp vegetable oil
pepper to taste
¼ C cornstarch w/ ⅓ C cold water
Crispy chow mein noodles

-You provide rice

Prep Day Directions: Cook chicken on stovetop or boil until cooked through Chop, combine and mix all the ingredients together (add the water and cornstarch at the very end) Mix the cold water and cornstarch together until it is smooth and all cornstarch has dissolved. Put in crock pot. Cook on low for 6-8 hours. Prepare rice.

Serve Day Directions: Thaw the night before. Put ingredients from bag #1 in crock pot to cook on low for 6-8 hours. Prepare rice. Top with chow mein noodles. Enjoy!


Liz – Egg Muffins





12 – 15 eggs

Note: use 12 eggs for individual silicone cups and 15 for larger silicone muffin pans. You can use less egg yolks and more egg white if you prefer.

1 tsp. (or more) Spike Seasoning (optional, if you don’t have Spike, use any type of seasoning blend that’s good with eggs.)
fresh-ground black pepper (optional)
1-2 cups grated low fat cheese (I like sharp cheddar or a blend of cheddar/Jack cheese, use less cheese if using meat)
Optional, but highly recommended, 3 green onions diced small.
Optional: chopped veggies such as blanched broccoli, red pepper, sauteed zucchini, sauteed mushrooms, etc. (Using veggies will reduce the fat content)
Optional: diced Canadian bacon, lean ham, or crumbled cooked turkey sausage

Prep Day: Preheat oven to 375 F. Spray a Silicone Muffin Pan or Silicone Muffin Cups with non-stick spray or olive oil.

In the bottom of the muffin cups layer diced meat, if using, sauteed vegetables, if using, cheese and green onions. You want the muffin cups to be about 2/3 full, with just enough room to pour a little egg around the other ingredients.

Break eggs into large measuring bowl with pour spout, add Spike, and pepper (if using) and beat well. Pour egg into each muffin cup until it is 3/4 full. I like to stir slightly with a fork. Bake 25-35 minutes until eggs have risen and are slightly browned and set.

Once cooled wrap and freeze.

Serve Day: Thaw. Microwave on high about 45 seconds to one minute to reheat.

Note: Frozen muffins will release some water when they thaw.


North American

Ashley – beef stroganoff





1 lb. ground beef
1/2 teaspoon garlic powder
pinch of salt & pepper
1 can Cream of Mushroom soup
1 Cup milk
2 tablespoons butter
1/2 block of Velveeta cheese cubed
4 ounces cream cheese
10 ounces bowtie pasta

Prep Day: Cook bowtie pasta. Brown ground beef and season with salt, pepper & garlic powder. Drain grease and add to crockpot. Stir in can of cream of mushroom soup, cup of milk and 2 tbs of butter. Mix until smooth. Then add 1/2 block of cubed velveeta to crock pot. Simmer on low for 6-8 hours. You can add more milk if too thick. Before serving, mix in cream cheese and cooked bowtie pasta.

Serve Day: Thaw and place into crock pot. Cook on low for 6-8 hours. Add cooked bowtie pasta and ENJOY!


Nicole – Slow Cooker Split Pea Soup





1 package (16 ounces) dried split peas (2 1/4 cups), sorted and rinsed
1 teaspoon salt
¼ teaspoon pepper
3 medium carrots, cut into 1/4-inch slices (1 1/2 cups)
2medium stalks celery, finely chopped (1 cup)
1medium onion, chopped (1/2 cup)
2Cup ham
7 cups water

Prep Day: Mix all ingredients package up. Package up ham. Freeze.

Serve Day: Mix all ingredients and water except ham in 4- to 5-quart slow cooker. Add ham.

Cover and cook on Low heat setting 8 to 10 hours or until peas are tender.

Remove ham from cooker; place on cutting board. Pull meat from bones, using 2 forks; discard bones and skin. Stir ham into soup. Stir well before serving.


Anna – Chicken Enchiladas





3 Large Chicken Breasts
1 Medium Onion, diced
2 Cups Cheddar Cheese, Shredded
6 Medium Flour Tortillas
2 Cans Red Enchilada Sauce
Optional: 1 Can Black Beans, Jalapeños, White Rice, Salsa, Sour Cream, Lettuce

Prep Day: Place 3 raw chicken breasts into a pot of water (or thinned chicken stock). Boil on high for 20 minutes, or until chicken is shreddable. Then using a cutting board, shred the chicken.

Mix cheese, onion, chicken and 1 can red enchilada sauce in a bowl. (Optional ingredients can be added at this point.)

With a large scooper, fill each tortilla with mixture. Roll it up and place it in large 9×13 baking dish with seams down. Repeat until all chicken mixture is used.

Pour the second can of enchilada sauce over the top. Top with cheese. Freeze.

Serve Day: Preheat oven to 350F. Bake for 25 – 30 minutes, until melted and bubbly. Serve with sour cream, salsa, lettuce beans or rice.

Katie and Brittney – Sesame Chicken Strips


½ C. honey

¼ C. orange juice
2 T. soy sauce
1 envelope oriental sesame dressing mix
4 boneless, skinless chicken breasts (about 1 ¼ lb) cut lengthwise into ¾ inch wide strips


Prep Day: Mix honey, juice, soy sauce, and dressing mix in large bowl until well blended. Place chicken strips in freezer bag. Pour marinade over chicken.

Serve Day: Thaw chicken and thread skewers through each chicken strip. Broil 4 inches from heat or grill over medium coals 8-10 minutes or until cooked through, turning frequently.


Kellie – Stromboli





1 loaf frozen pizza dough, thawed (Usually found in packs of 3)
1/8 lb. (2 oz) deli salami, thinly sliced
1/8 lb. (2 oz) deli ham, thinly sliced
1/8 lb. (2 oz) pepperoni, thinly sliced
2.5 cups mozzarella cheese, shredded
1/2 cup parmesan cheese, shredded
1 tablespoon garlic powder
1 1/2 tablespoon dried Italian spices (~1 tsp each: basil, oregano, parsley, thyme)
1 tsp pepper
1 jar pizza sauce
1 egg yolk, beaten – you provide

Prep Day: Thaw dough on the counter for a few hours. When thawed, stray plastic wrap with olive oil cooking spray (like Pam) and wrap up. Then put in fridge overnight. In the morning, take out of fridge and put on counter unwrapped on the oiled plastic wrap and let rise until doubled. Once doubled, punch down and lightly stray with olive oil. Roll onto a 15 X 12 rectangle jelly roll pan strayed with olive oil. Arrange the salami, ham, and pepperoni over the rectangle. Sprinkle with mozzarella and Parmesan cheese, garlic powder, Italian seasonings and pepper. Roll up rectangle jelly roll style beginning with the long side. Seal seam and ends. Place seam side down. Wrap in the same plastic wrap as before. Wrap again in tin foil and freeze.

Serve Day: Thaw. Remove foil and plastic wrap. Brush top with egg yolk. Bake at 375F for 30-35 minutes or until golden brown. Let stand for 5 minutes before serving with pizza sauce for dipping.