Power Cooking with Beef and Power Cooking with Chicken. Each recipe uses 1 lb. of the beef or chicken recipe, so you can double or triple the make ahead beef or chicken depending on how many portions you want. And you can make all of the recipes and freeze them all. 3 lbs. is about all that will fit in a normal pan so if you want to do all 5 recipes than cut the ingredients in half and make 2 batches.
Make Ahead Beef
Ingredients:
3 medium onions
3 lb 90% lean ground beef or 93% lean ground turkey
3 garlic cloves, pressed
Directions:
Chop onions. Place onions, beef and garlic pressed with garlic press into (12-in.) Skillet. Cook over medium-high heat 15-18
minutes or until beef is no longer pink, breaking into crumbles. Divide beef mixture into three portions.
Beef Recipes:
Easy Beef Stroganoff
To one portion of Make-Ahead Ground Beef, add:
8 oz sliced mushrooms
1 can (10¾ oz) condensed cream of mushroom soup
¼ cup water
1 tsp ground paprika
½ tsp salt
¼ tsp coarsely ground black pepper
Combine in large resealable plastic bag. Freeze for up to three months.
Microwave packet on DEFROST (30% power) 8-10 minutes or until softened. Pour into (10-in.) Skillet and bring to a simmer over medium heat.
(If cooking immediately, combine ingredients in (10-in.) Skillet and bring to a simmer over medium heat.)
Stir 8 oz sour cream into beef mixture. Cook 1 lb egg noodles; drain. Toss with ¼ cup snipped fresh parsley and 2 tbsp melted butter. Spoon stroganoff over noodles and sprinkle with
additional paprika and parsley, if desired.
Yield: 6 servings
Nutrients per serving: Calories 400, Total Fat 22 g, Saturated Fat 11 g, Cholesterol 110 mg, Carbohydrate 27 g, Protein 22 g, Sodium 660 mg, Fiber 2 g
Beef Chili
To one portion of Make-Ahead Ground Beef, add:
1 can (16 oz) chili beans in sauce, undrained
1 can (14.5 oz) petite diced tomatoes, undrained
1½ cups water
1 can (6 oz) tomato paste
1 pkt (1.48 oz) chili seasoning mix
Combine in large resealable plastic bag. Freeze for up to three months.
Microwave packet on DEFROST (30% power) 8-10 minutes or until softened. Pour into (10-in.) Skillet and bring to a simmer over medium heat.
(If cooking immediately, combine ingredients in (10-in.) Skillet and bring to a simmer over medium heat.)
Yield: 6 servings
Nutrients per serving: Calories 260, Total Fat 8 g, Saturated Fat 3 g, Cholesterol 50 mg, Carbohydrate 27 g, Protein 21 g, Sodium 980 mg, Fiber 6 g
Zesty Beef Tacos
Ingredients:
To one portion of Make-Ahead Ground Beef, add:
1 cup chunky salsa
1 can (6 oz) tomato paste
¾ cup water
1 pkt (1 oz) taco seasoning mix
Combine in large resealable plastic bag. Freeze for up to three months.
Microwave packet on DEFROST (30% power) 8-10 minutes or until softened. Pour into (10-in.) Skillet and bring to a simmer over medium heat.
(If cooking immediately, combine ingredients in (10-in.) Skillet and bring to a simmer over medium heat.)
Arrange 12 taco shells on serving platter. Fill with beef mixture, ½ cup shredded cheddar cheese, 1 cup shredded lettuce and 2 seeded and diced
plum tomatoes. Garnish with snipped fresh cilantro and serve with lime wedges, if desired.
Yield: 6 servings
Nutrients per serving: Calories 360, Total Fat 17 g, Saturated Fat 6 g, Cholesterol 55 mg, Carbohydrate 31 g, Protein 22 g, Sodium 1070 mg, Fiber 6 g
Italian Beef Hoagies
To one portion of Make-Ahead Ground Beef, add:
1 each green and red bell pepper, sliced
¼ cup water
2 tbsp red wine vinegar
1 pkt (1 oz) onion soup mix
1 tbsp Italian Seasoning Mix
Combine in large resealable plastic bag. Freeze for up to three months.
Microwave packet on DEFROST (30% power) 8-10 minutes or until softened. Pour into (10-in.) Skillet and bring to a simmer over medium heat.
(If cooking immediately, combine ingredients in (10-in. Skillet) and bring to a simmer over medium heat.)
Sprinkle 1 cup (4 oz) shredded Provolone cheese over beef mixture. Cover with lid and simmer 1-2 minutes or until cheese is melted. Spoon into 6 warm hoagie rolls.
Yield: 6 servings
Nutrients per serving: Calories 610, Total Fat 20 g, Saturated Fat 8 g, Cholesterol 60 mg, Carbohydrate 75 g, Protein 32 g, Sodium 1380 mg, Fiber 5 g
Barbeque Beef Sloppy Joes
To one portion of Make-Ahead Ground Beef, add:
1 cup ketchup
2 tbsp Smoky Barbecue Rub
2 tsp cider vinegar
Combine in large resealable plastic bag. Freeze for up to three months.
Microwave packet on DEFROST (30% power) 8-10 minutes or until softened. Pour into (10-in.) Skillet and bring to
a simmer over medium heat.
(If cooking immediately, combine ingredients in (10-in.) Skillet and bring to a simmer over medium heat.)
Divide beef mixture among 6 hamburger buns. Top with coleslaw, shredded cheese, shredded lettuce or sliced green onions, if desired.
Yield: 6 servings
Nutrients per serving: Calories 300, Total Fat 10 g, Saturated Fat 3.5 g, Cholesterol 50 mg, Carbohydrate 33 g, Protein 20 g, Sodium 860 mg, Fiber 2 g
Make Ahead Chicken
Ingredients:
3 lb boneless, skinless chicken breasts or thighs
1 tbsp vegetable oil
Directions:
Cut chicken into ½-in. cubes. Heat oil in (12-in.) Skillet over medium-high heat 1-3 minutes or until shimmering. Add chicken and cook 7-10 minutes or until chicken is no longer pink,
stirring occasionally. Drain chicken, if necessary. Divide chicken into three portions.
Recipes:
Chicken Stir-Fry
To one portion of Make-Ahead Chicken, add:
1 cup frozen shelled edamame (soybeans)
²/3 cup prepared stir-fry sauce
2 medium carrots, peeled and cut into julienne strips
3 cups small broccoli florets
2 tbsp Asian Seasoning Mix
To finish and serve
1 tsp vegetable oil
½ cup water
6 cups hot cooked rice
Sliced green onions and coarsely
chopped peanuts (optional)
To cook and serve immediately
Heat oil in (12-in.) Skillet over medium-high heat. 1-3 minutes or until shimmering. Add carrots, broccoli and seasoning mix. Cook 3-5 minutes or until broccoli is slightly tender.
Add chicken, edamame and stir-fry sauce. Cook 3-5 minutes or until broccoli is crisp-tender and chicken is hot. Serve stir-fry with rice. If desired, garnish with sliced green
onions and coarsely chopped peanuts
To prepare and freeze
In Bag 1, combine chicken, edamame and stir-fry sauce.
In Bag 2, combine carrots, broccoli and seasoning mix.
Seal Bag 2 and place into Bag 1; seal. Freeze for up to three months.
To cook and serve from freezer
Omit oil. Add contents of Bag 2 and water to (12-in.) Skillet; cover. Bring to a simmer over medium-high heat. Add contents of Bag 1 to Skillet; cover. Cook 4-6 minutes or until mixture is heated through and vegetables are crisp-tender, breaking chicken apart as necessary. Serve as directed above.
Yield: 6 servings
Nutrients per serving (excluding optional ingredients):Calories 380, Total Fat 4 g, Saturated Fat .5 g, Cholesterol 45 mg, Carbohydrate 58 g, Protein 27 g, Sodium 1050 mg, Fiber 4 g
Greek Chicken and Orzo Skillet
To one portion of Make-Ahead Chicken, add:
2 medium zucchini, cut into ¼-in. pieces
1 can (15 oz) garbanzo beans, drained and rinsed
1 can (14 oz) garlic and onion flavored diced tomatoes
3 tbsp Greek Rub
To finish and serve
2 cans (14 oz each) chicken broth
½ cup water
1 lb uncooked orzo
2 oz crumbled feta cheese
½ cup coarsely chopped pitted calamite olives (optional)
To cook and serve immediately
Add beans, tomatoes and rub, broth and water to (12-in.) Skillet; cover and bring to a simmer over medium-high heat. Reduce heat to medium; add orzo. Cover and cook 5 minutes (or halfway through cooking time, according to package directions), stirring occasionally. Add chicken and zucchini. Cover and cook 5-7 minutes or until orzo is tender and zucchini begins to soften. Remove from heat; top with feta cheese. Sprinkle with olives, if desired.
To prepare and freeze
In Bag 1, combine chicken and zucchini.
In Bag 2, combine beans, tomatoes and rub.
Seal Bag 2 and place into Bag 1; seal. Freeze for up to three months.
To cook and serve from freezer
Add contents of Bag 2, broth and water to (12-in.) Skillet; cover and bring to a simmer over medium-high heat. Cook 8-10 minutes or until mixture comes to a simmer, breaking
contents apart as necessary.
Yield: 6 servings
Nutrients per serving: Calories 450, Total Fat 6 g, Saturated Fat 2 g, Cholesterol 50 mg, Carbohydrate 68 g, Protein 32 g, Sodium 1220 mg, Fiber 6 g
Black Bean Chicken Wraps
To one portion of Make-Ahead Chicken, add:
1 can (15 oz) black beans, drained and rinsed
2-3 tbsp Smoky Barbecue Rub, divided
2 cups cooked rice
To finish and serve
½ cup water
4 oz shredded cheddar cheese
6 11-in. flour tortillas
Shredded lettuce, diced tomatoes and barbecue sauce or Louisiana hot sauce (optional)
To cook and serve immediately
Omit water. Place chicken, beans, rice and 2 tbsp of the rub to (12-in.) Skillet. Cook over medium-high heat 3-5 minutes or until chicken is heated through.
To assemble wraps, divide cheese evenly among tortillas; top with chicken mixture and optional ingredients, if desired. Roll up tortillas tightly. Cut wraps in half on a bias and serve.
Prepare and freeze
In Bag 1, combine chicken, beans and 1-2 tbsp of the rub.
In Bag 2, combine rice and remaining 1 tbsp rub.
Seal Bag 2 and place into Bag 1; seal. Freeze for up to three months.
To cook and serve from freezer
Add contents of Bag 1 and water to (12-in.) Skillet; cover. Cook over medium-high heat 6-8 minutes or until hot, breaking chicken apart as necessary using Bamboo Spatula.
Add contents of Bag 2 to Skillet; cook 4-6 minutes or until mixture is heated through. Assemble wraps as directed above.
Yield: 6 servings
Nutrients per serving (excluding optional ingredients): Calories 460, Total Fat 8 g, Saturated Fat 5 g, Cholesterol 65 mg, Carbohydrate 51 g, Protein 32 g, Sodium 1120 mg, Fiber 4 g
Dijon Chicken Noodle Toss
To one portion of Make-Ahead Chicken, add:
2 cups frozen peas
¼ lb deli ham, diced into ¼-in. pieces
1 can (10¾ oz) condensed cream of chicken soup
2 tbsp Dijon mustard
To finish and serve
12 oz uncooked retina pasta
½ cup water
8 oz sour cream
1 oz grated fresh Parmesan cheese (optional)
¼ cup snipped fresh parsley
To cook and serve immediately
Cook pasta according to package directions; drain.
Meanwhile, place water, ham, soup and mustard in (12-in.) Skillet; cover. Bring to a simmer over medium-high heat, stirring occasionally. Add sour cream to Skillet. Reduce heat to medium; add chicken and peas. Cover and cook 4-6 minutes or until chicken is hot, stirring occasionally. Toss cooked pasta with parsley. Spoon chicken mixture over pasta and sprinkle with Parmesan cheese, if desired.
To Prepare and freeze
In Bag 1, combine chicken and peas.
In Bag 2, combine ham, soup and mustard.
Seal Bag 2 and place into Bag 1; seal. Freeze for up to three months.
To cook and serve from freezer
Cook and drain pasta as directed above. Meanwhile, place water and contents of Bag 2 in (12-in.) Skillet; cover. Bring to a simmer over medium-high heat; cook 8-10 minutes, stirring occasionally and breaking contents apart as necessary. Add sour cream to Skillet. Reduce heat to medium; add chicken and peas. Cover and cook 4-6 minutes or until chicken is hot, stirring occasionally. Toss cooked pasta with parsley. Spoon chicken mixture over pasta and sprinkle with Parmesan cheese, if desired.
Yield: 6 servings
Nutrients per serving (excluding optional ingredient): Calories 480, Total Fat 12 g, Saturated Fat 6 g, Cholesterol 80 mg, Carbohydrate 56 g, Protein 34 g, Sodium 850 mg, Fiber 5 g
Cheesy Chicken Tortilla Soup
To one portion of Make-Ahead Chicken, add:
3 cups tortilla chips, finely crushed
2 cups frozen corn kernels
8 oz pasteurized process cheese spread, cut into 1-in. cubes
1 can (14.5 oz) diced tomatoes with green chilies
2 tbsp Chipotle Rub
To finish and serve
2 cans (14 oz each) reduced-sodium chicken broth
Optional toppings, such as shredded cheddar cheese, snipped fresh cilantro, diced tomatoes and additional crushed tortilla chips
To cook and serve immediately
Combine cheese, tomatoes, broth and rub to (4-qt.) Casserole. Bring to a simmer over medium heat; cook 12-14 minutes or until cheese is melted and mixture is smooth, stirring occasionally.
Add contents chicken, chips and corn to Casserole; simmer 4-6 minutes or until soup is thickened. Serve soup with optional toppings, if desired.
To prepare and freeze
In Bag 1, combine chicken, chips and corn.
In Bag 2, combine cheese spread, tomatoes and rub.
Seal Bag 2 and place into Bag 1; seal. Freeze for up to three months.
To cook and serve from freezer
Bring contents of Bag 2 and broth to a simmer over medium heat; cook 12-14 minutes or until cheese is melted and mixture is smooth, stirring occasionally. Add contents of Bag 1; simmer 4-6 minutes or until soup is thickened. Serve soup with optional toppings, if desired.
Yield: 6 servings
Nutrients per serving (excluding optional ingredients):
Calories 370, Total Fat 16 g, Saturated Fat 7 g, Cholesterol 75 mg, Carbohydrate 29 g, Protein 30 g, Sodium 1770 mg, Fiber 2 g
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