May 2016 Meal Swap Menu and Recipes

May 2016 Meal Swap Menu and Recipes

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Your Choice
Liz: Homemade Chicken Nuggets

North American
Ashley: Pulled BBQ Chicken Sandwiches
Nicole: Slow Cooker Crockpot Coca-Cola Beef Roast recipe

Southwestern
Anna: Crockpot Southwest Chicken
Julie: Crockpot Enchiladas

Asian
Katie/Brittney: The Ultimate Asian Flank Steak

Italian
Kellie: One-Pot Pasta Bolognese
Homemade Chicken Nuggets

1 lb. boneless skinless chicken breasts (preferably organic)
1 egg
1 cup whole wheat breadcrumbs (make these yourself by throwing some stale bread into the food processor.)
¼ cup freshly grated Parmesan cheese
½ teaspoon paprika
½ teaspoon garlic powder
Salt and pepper to taste
Cooking oil

Prep Day: Chop the chicken into small chunks and sprinkle them with salt and pepper.

Lightly beat the egg with a splash of water in a shallow bowl.

In another shallow bowl mix together the breadcrumbs, cheese, paprika, and garlic powder.

Bread the chicken: Drop some of the chicken chunks into the egg mixture until they are coated on all sides. Then, dip into the breadcrumb mixture. Roll them around and make sure the pieces are fully coated. Set the coated pieces aside while you finish the rest of the nuggets.

Serve Day: When ready to bake, thaw overnight in the fridge.

Heat a thin layer of oil in a large sauté pan over medium-low heat.

Cook the chicken nuggets for several minutes on each side until they are golden brown. You want the nuggets to be cooked all the way through by the time they get brown on the outside. Cut one down the middle to make sure it is fully cooked. (No pink!).

Transfer the nuggets to a plate lined with paper towels to help drain off any excess oil.

 

BBQ Pulled Pork Sandwiches

2 pounds boneless, skinless chicken breasts
1 cup barbecue sauce (a flavor you like)
1/3 cup Italian dressing (not creamy)
2 tablespoons packed brown sugar
1 tablespoon Worcestershire sauce
2 tablespoons cornstarch
2 tablespoons chicken broth

additional barbecue sauce, if desired
rolls, for serving as sandwiches

Prep Day: Mix together broth and cornstarch. Add everything else and mix well. Pour a little of the mixture in the bottom of crockpot. Add chicken. Pour the rest of the sauce over the top. Cook on low 4-6 hours. Shred chicken mixture. Cool. Package for freezing.

Serve Day: Thaw. Reheat in microwave or sauce pan. If it seems dry add BBQ sauce. Serve on buns.

Slow Cooker Crockpot Coca-Cola Beef Roast

3-4lb. Beef roast, cheaper cut preferred
2 cans of Coca-Cola (I bet Dr. Pepper would be good, too)
1 package Lipton Onion soup mix
1 Onions, quartered
2 Carrots, roughly chopped (or use baby carrots for ease)
2 Potatoes, quartered
Salt and Pepper to taste

Prep Day: Package up meat and vegetables separately for freezing. Freeze. Package up coke, and soup mix pouch for the pantry.

Serve Day: Thaw. Place beef roast into crockpot. If it has a fatty layer on it, I usually try and put that on top, so it drips down through meat to moisturize.

Sprinkle chopped vegetables around the roast in the slow cooker.

Pour two Coca-Colas over roast into slow cooker.

Sprinkle one package of Lipton Recipe Secrets Onion on top of the roast.

Cook on high for 8-10 hours or until meat is falling apart and your vegetables are tender.

Crockpot Southwest Chicken

1 can of corn, drained
1 can of black beans, drained
1 – 16oz jar of salsa
3-4 chicken breasts (about 2 pounds)
1 – 8oz brick of cream cheese

Prep Day: Add the corn, black beans, salsa, and chicken to the ziploc bag. Freeze.

Serve Day: Thaw, and dump ingredients into the crock pot. Cook on high for 6-7 hours and low for 7-8 hours.

About 30 minutes before the meal is going to be served remove and shred the chicken.

Cut up the cream cheese into chunks and add to the crock pot with the chicken.

Serve over rice. We also added some shredded cheese on top and it was delicious!

Crockpot Pork Enchiladas

2 lb. Pork Roast
Cream Cheese
1 can of corn
1 can Enchilada Sauce
8 count Tortillas

Prep Day: Freeze pork. Package up tortillas and can of sauce for pantry. Cream cheese in fridge.

Cooking Pork Instructions: Low 6-7 hours OR High 4-5 hours in crockpot.

Serve Day: Thaw pork. Drain most of the liquid and shred.

Cut cream cheese in small chunks.

Pour a little bit of enchilada sauce on the bottom of crockpot. Dredge tortilla shell in enchilada sauce. Then layer on pork and corn mixture. Drop 4 chunks of cream cheese on pork mixture. Then repeat. Top with cheddar cheese.

Heat 30 minutes.

Asian Flank Steak

1 ( 1 1/2- to 2-pound) flank steak
1/4 cup low sodium soy sauce
1/4 cup balsamic vinegar
1/2 cup vegetable oil
3 Tablespoons honey
4 garlic cloves, minced
2 Tablespoons minced fresh ginger
3 scallions, thinly sliced

Equipment: gallon size sealable plastic bag

Prep Day: Place the plastic bag in a large bowl and then add the soy sauce, balsamic vinegar and oil to the bag. Whisk in the honey, garlic, ginger and scallions. Add the steak to the bag, flipping it to coat it in the marinade, and then seal the plastic bag.

Place the steak in the fridge and marinate it overnight, or for a minimum of 10 hours or freeze.

Serve Day: Thaw. When ready to cook, remove the steak from the fridge and preheat your cooking surface (grill or stovetop grill pan). Remove the steak from the marinade, discard the leftover liquid, and sear the steak on each side until it’s cooked to your desired degree of doneness. Let the steak rest for 5 minutes and then slice it against the grain and serve.

One-Pot Pasta Bolognese

2 tablespoons olive oil
2 onions, diced (about 3 cups)
2 carrots, diced (about 1 cup)
1 teaspoon salt
1 lb. lean (at least 80%) ground beef
¼ cup canned organic tomato paste
1 can (28 oz) organic fire roasted diced tomatoes, undrained
1 carton (32 oz) beef broth
½ teaspoon crushed red pepper flakes
2 teaspoons Italian seasoning
1 lb. uncooked spaghetti
½ cup shredded Parmesan cheese (Not provided)

Prep Day Directions: In Dutch oven, heat oil over medium-high heat until hot. Cook onions, carrots and salt in oil 5 to 8 minutes or until softened. Add beef; cook 5 to 8 minutes, stirring frequently, until browned.

Stir in tomato paste and tomatoes. Stir in broth, pepper flakes and Italian seasoning; heat to simmering. Cool, bag and freeze.

Serve Day Directions: Thaw meat mixture and heat in pot. Break pasta in half, then thoroughly rinse under cold water. Tuck pasta into simmering liquid, covering completely. Reduce heat to medium-low; cook 13 to 15 minutes or until pasta is soft and sauce is reduced slightly. Top with optional Parmesan cheese.

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Meal Swap: October 2104 Recipes

Meal Swap October 2014 Menu

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

Choice:

Jenica – Slow cooker Italian beef stew

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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

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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

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Recipe to come…

North American/European:

Katie – Souvlaki Chicken and Tzatziki Sauce

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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

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adapted from http://lecremedelacrumb.com/

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

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Meat
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

Garnish
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

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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).

Asian/Indian:

Kellie – Crockpot Thai Beef

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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.

Italian/Mediterranean:

Brittany – Pizza Chicken Roll-up

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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

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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.

Meal Swap: October 2014 Menu

Meal Swap October 2014 Menu

Choice:

Jenica – Slow cooker Italian beef stew

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Bridget – Chicken curry

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Leah – black bean turkey enchilada’s

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North American/European:

Katie – Souvlaki Chicken and Tzatziki Sauce

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Kristine – Hawaiian BBQ Chicken Taquitos

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South Western/Latin:

Nicole – Beef Tenderloin with Southwest Style Sauce

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Ashley – Southwest Chicken Crockpot

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Asian/Indian:

Kellie – Crockpot Thai Beef

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Sarah – out this month

Italian/Mediterranean:

Brittany – Pizza Chicken Roll-up

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Kirsten – Meatball Hoagies

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Recipes To Come….