CHAPTER 1
Fix and Freeze
These freezer-friendly mains taste like they were just made, even after freezing, thawing, and reheating. Every recipe goes from freezer to table in under an hour.
Individual White Chicken Pizzas
Hands-on: 57 min.
Total: 57 min.
Cook up as many pizzas as you want tonight, and freeze the rest. The key to the deliciousness (and believe us, these cheesy pizzas are amazing) is to make fresh ricotta cheese, which is more moist and creamy than store-bought. It’s fast and easy to do in the microwave.
30 ounces refrigerated fresh pizza dough, divided
½ cup olive oil
¼ cup chopped fresh basil
1 teaspoon crushed red pepper
8 garlic cloves, crushed
4 thyme sprigs
4 cups 2% reduced-fat milk
1 cup plain fat-free Greek yogurt
4 teaspoons cider vinegar
½ teaspoon kosher salt
12 ounces shredded cooked chicken breast
6.5 ounces preshredded reduced-fat 4-cheese Italian-blend cheese (about 1⅔ cups)
3 ounces fresh part-skim mozzarella cheese, torn into small pieces
2 tablespoons fresh thyme leaves
1½ teaspoons freshly ground black pepper
½ cup small fresh basil leaves
1. Place a pizza stone or heavy baking sheet in oven. Preheat oven to 450° (keep pizza stone or baking sheet in oven as it preheats).
2. Let pizza dough rest, covered, at room temperature as oven preheats.
3. Combine oil and next 4 ingredients (through thyme sprigs) in a small saucepan over medium heat. Cook 4 minutes or until garlic begins to brown, stirring frequently. Remove pan from heat; let stand 5 minutes. Strain garlic mixture through a fine sieve over a small bowl; discard solids.
4. Combine milk, yogurt, and vinegar in a large microwave-safe bowl. Microwave at HIGH 6 minutes. Gently stir to form small curds. Strain curds through a fine sieve; let stand 5 minutes. Discard liquid. Combine oil mixture, cheese curds, and salt, stirring gently.
5. Divide dough into 12 equal pieces. Roll each piece into a 6-inch circle on a lightly floured surface (keep dough covered with a damp towel to prevent drying). Spread about 1½ tablespoons oil mixture over each pizza, leaving a ½-inch border. Divide chicken, Italian-blend cheese, and mozzarella cheese evenly among pizzas; sprinkle evenly with thyme leaves and black pepper. Carefully remove pizza stone from oven. Arrange 3 to 4 pizzas on pizza stone. Bake at 450° for 8 minutes or until dough is golden and cheese browns. Repeat procedure with remaining pizzas, or follow freezing instructions. Sprinkle pizzas evenly with fresh basil leaves.
SERVES 12 (serving size: 1 pizza)
CALORIES 410; FAT 16.7g (sat 4.9g, mono 8.1g, poly 1.9g); PROTEIN 23.4g; CARB 39.5g; FIBER 5.3g; SUGARS 5g (est. added sugars 0g); CHOL 37mg; IRON 1.2mg; SODIUM 646mg; CALC 282mg
TO FREEZE
Bake pizzas on preheated stone for only 5 minutes. Cool; wrap individually in heavy-duty foil, stack, and freeze up to 2 months.
TO REHEAT
No thawing: Place frozen pizzas on a baking sheet that’s not preheated; bake at 450° for 13 minutes or until cheese browns.
Spaghetti and Meatballs in Tomato-Basil Sauce
Hands-on: 60 min.
Total: 1 hr. 15 min.
Feed a crowd of 8 tonight, or cook 6 ounces pasta to serve 4 and freeze half the meatball mixture for later.
SAUCE
1 tablespoon extra-virgin olive oil
1 cup chopped onion
5 garlic cloves, minced
1½ teaspoons dried basil
¼ cup tomato paste
⅓ cup dry red wine
2 (15-ounce) cans unsalted crushed tomatoes
2 (14.5-ounce) cans unsalted diced tomatoes, undrained
1 tablespoon sugar
½ teaspoon kosher salt
¼ teaspoon black pepper
MEATBALLS
Cooking spray
2 (1-ounce) slices whole-grain bread
½ cup finely chopped onion
½ cup chopped fresh flat-leaf parsley, divided
½ teaspoon kosher salt
¼ teaspoon black pepper
1½ pounds 90% lean ground sirloin
6 ounces sweet Italian sausage, casings removed
3 garlic cloves, minced
2 eggs, lightly beaten
12 ounces uncooked whole-grain spaghetti
1. To prepare sauce, heat a Dutch oven over medium-high heat. Add oil; swirl to coat. Add 1 cup chopped onion, 5 garlic cloves, and basil to pan; cook 4 minutes, stirring frequently. Add tomato paste; cook 1 minute, stirring constantly. Stir in wine; cook 2 minutes. Add tomatoes and sugar; bring to a boil. Reduce heat, and simmer 25 minutes or until thickened, stirring occasionally. Stir in ½ teaspoon salt and ¼ teaspoon pepper.
2. Preheat oven to 450°.
3. To prepare meatballs, coat 2 baking sheets with cooking spray. Place bread in the bowl of a food processor; pulse until fine crumbs form. Place breadcrumbs, ½ cup chopped onion, ⅓ cup parsley, and next 6 ingredients (through eggs) in a large bowl; stir until combined. Shape into 40 meatballs (about 2 tablespoons each); arrange meatballs on prepared pans. Bake at 450° for 15 minutes. Add meatballs to tomato sauce; simmer 10 minutes, stirring occasionally. Follow freezing instructions, or continue to step 4.
4. Cook pasta according to package directions, omitting salt and fat. Drain. Top pasta with meatball mixture. Sprinkle with remaining 3 tablespoons parsley.
SERVES 8 (serving size: 5 meatballs, about ¾ cup sauce, and about ¾ cup pasta)
CALORIES 479; FAT 14.2g (sat 4.7g, mono 6.3g, poly 1.5g); PROTEIN 30g; CARB 53g; FIBER 6g; SUGARS 12g (est. added sugars 2g); CHOL 105mg; IRON 6mg; SODIUM 544mg; CALC 112mg
TO FREEZE
Cool meatball mixture completely. Place in a large zip-top freezer bag, and freeze.
TO THAW
Hold bag under running water for 1 minute. Remove meatball mixture from bag; place in a microwave-safe dish, and cover with plastic wrap. Microwave at MEDIUM (50% power) for 12 minutes, stirring every 3 minutes.
TO REHEAT
Microwave at HIGH for 3 minutes or until thoroughly heated.
White Bean, Sage, and Sausage Soup
Hands-on: 16 min.
Total: 35 min.
The perfect simple dinner on a busy night, this soup gets a double hit of fennel essence from chopped fennel bulb and the fennel seeds that flavor the sausage. Enjoy half for dinner tonight, and spoon half into a freezer bag to make life easier another night. Serve with toasted baguette slices.
Cooking spray
2 cups chopped onion
1 cup chopped fennel bulb
½ to 1 teaspoon crushed red pepper
20 ounces hot Italian sausage links, casings removed
8 garlic cloves, minced
¼ cup chopped fresh sage
1 tablespoon tomato paste
1 cup dry white wine
6 cups unsalted chicken stock (such as Swanson)
2 cups chopped plum tomato
4 (14.5-ounce) cans organic cannellini beans, rinsed and drained
¼ cup chopped fresh flat-leaf parsley
1. Heat a large Dutch oven over medium heat. Coat pan with cooking spray. Add onion and next 4 ingredients (through garlic); cook 3 minutes. Reduce heat; cook 10 minutes or until sausage is browned and vegetables are tender, stirring to crumble sausage. Add sage and tomato paste; cook 1 minute, stirring constantly. Add wine; cook 3 minutes or until liquid is reduced by half. Add stock; bring to a boil, reduce heat, and simmer 5 minutes. Add tomato and cannellini beans, and cook for 2 minutes. Sprinkle with chopped fresh parsley, or follow the freezing instructions.
SERVES 8 (serving size: 1½ cups)
CALORIES 282; FAT 7.9g (sat 2.2g, mono 2.6g, poly 2.1g); PROTEIN 23.9g; CARB 26.4g; FIBER 6.9g; SUGARS 4g (est. added sugars 1g); CHOL 60mg; IRON 3.6mg; SODIUM 591mg; CALC 90mg
TO FREEZE
Cool soup to room temperature. Place in a large zip-top plastic freezer bag; seal. Lay bag flat in freezer; freeze up to 2 months.
TO THAW
Microwave soup in the bag at MEDIUM (50% power) for 4 minutes or until pliable.
TO REHEAT
Pour soup from bag into a large Dutch oven over medium heat. Bring to a simmer; cover pan, and cook 20 minutes or until soup is thoroughly heated, stirring occasionally.
WHAT TO FREEZE
Saucy dishes, soups, and stews freeze well because liquids are fairly forgiving upon reheating. Once cooled, transfer to zip-top plastic freezer bags, and lay flat in the freezer so they take up less space. To reheat, thaw until the bag is pliable; then pour into a saucepan. Individual items like burritos, calzones, small pizzas, or potpies reheat quickly and evenly. Wrap each one tightly in foil, and freeze. Plain pastas and potatoes lose valuable starch when frozen— it’s best to make these the week of and refrigerate, or simply cook just before you plan to serve.
Chicken Tikka Masala
Hands-on: 45 min.
Total: 45 min.
This big-batch recipe is an unusual but brilliant choice for freezing. Moist chicken thighs hold up well, especially in the spicy tomato sauce. To make dinnertime even easier, use heat-and-eat pouches of precooked, unseasoned basmati rice. Serve with lime wedges.
2 tablespoons olive oil, divided
3 pounds skinless, boneless chicken thighs, cut into 1½-inch cubes
2 teaspoons kosher salt, divided
2 teaspoons ground cumin
2 teaspoons ground cinnamon
1 cup finely chopped onion
3 tablespoons minced fresh garlic
2 tablespoons minced peeled fresh ginger
2 serrano chiles, minced
2 teaspoons garam masala
¾ teaspoon ground red pepper
½ cup unsalted chicken stock (such as Swanson)
½ cup half-and-half
2 (26.5-ounce) boxes chopped tomatoes (such as Pomì), undrained
¼ cup butter
6 cups hot cooked basmati rice
½ cup chopped fresh cilantro
1. Heat 1 tablespoon oil in a large Dutch oven over medium-high heat. Sprinkle chicken with 1 teaspoon salt, cumin, and cinnamon. Add half of chicken to pan; cook 5 minutes or until browned, stirring once. Remove chicken from pan. Repeat procedure with remaining chicken; remove from pan.
2. Add remaining 1 tablespoon oil, onion, garlic, ginger, and serrano to pan; sauté 1 minute. Reduce heat to low; cook 5 minutes or until softened, stirring frequently. Add garam masala and red pepper; cook 1 minute, stirring constantly. Add remaining 1 teaspoon salt, stock, half-and-half, and tomatoes, scraping pan to loosen browned bits. Bring to a boil over high heat. Reduce heat to low; stir in chicken. Simmer 6 minutes or until chicken is done. Remove from heat; stir in butter until butter melts. Serve over rice, or follow freezing instructions. Sprinkle with cilantro.
SERVES 12 (serving size: ½ cup rice and about 1 cup chicken mixture)
CALORIES 343; FAT 12.3g (sat 4.7g, mono 4.3g, poly 1.4g); PROTEIN 25.9g; CARB 31.4g; FIBER 3g; SUGARS 5g (est. added sugars 0g); CHOL 122mg; IRON 2.5mg; SODIUM 516mg; CALC 61mg
TO FREEZE
Cool chicken mixture and rice to room temperature. Place in separate large zip-top plastic freezer bags; seal bags, and lay flat in freezer. Freeze up to 2 months.
TO THAW
Microwave chicken mixture in bag at MEDIUM (50% power) for 4 minutes or until pliable. No need to thaw cooked rice.
TO REHEAT
Place sealed bag of chicken mixture in a pot of boiling water; cook 10 minutes or until heated. Pour rice into a microwave-safe bowl; microwave at HIGH 3 minutes.
Stuffed Poblano Peppers
Hands-on: 40 min.
Total: 60 min.
Poblanos range in heat level from spicy to mild, and there’s no way to know what you’re getting until you take a bite. Cool off hot peppers with a dollop of sour cream.
8 large poblano peppers
4 dried ancho chiles
2 tablespoons canola oil
3 cups chopped onion
10 garlic cloves, minced
1 teaspoon kosher salt, divided
1 teaspoon black pepper
12 ounces 90% lean ground sirloin
4 ounces ⅓-less-fat cream cheese, softened
1½ cups precooked brown rice (such as Uncle Ben’s Ready Rice)
6 ounces queso fresco, crumbled and divided (about 1½ cups)
¼ cup fresh lime juice
1 tablespoon ground cumin
2 teaspoons sugar
2 (14.5-ounce) cans unsalted diced tomatoes, undrained
Cooking spray
¼ cup cilantro leaves
1. Preheat broiler.
2. Place poblanos on a foil-lined baking sheet; broil 3 inches from heat 12 minutes or until blackened, turning after 6 minutes. Wrap in foil; fold to close tightly, and let stand 15 minutes. Peel and discard skins. Cut a lengthwise slit in each pepper; discard seeds and membranes.
3. While poblanos broil, place ancho chiles in a bowl. Cover with boiling water; let stand 10 minutes. Drain.
4. Reduce oven temperature to 400°.
5. Heat a large skillet over medium heat. Add oil to pan; swirl to coat. Add onion and garlic; cook for 4 minutes or until crisp-tender. Reserve half of onion mixture. Add ½ teaspoon salt, black pepper, and beef; cook 8 minutes or until beef is done, stirring to crumble. Remove from heat. Stir in cream cheese. Stir in rice and half of queso fresco.
6. Place ancho chiles, reserved onion mixture, juice, cumin, sugar, tomatoes, and remaining ½ teaspoon salt in a blender; process until smooth. Pour 1 cup sauce into each of 2 (8-inch) square glass or ceramic baking dishes coated with cooking spray. Open each poblano. Divide beef mixture evenly among peppers. Arrange 4 peppers in each dish; top evenly with remaining sauce and queso. Bake at 400° for 20 minutes, or follow freezing instructions. Sprinkle with cilantro after cooking.
SERVES 8 (serving size: 1 pepper and about ⅔ cup sauce)
CALORIES 334; FAT 14.8g (sat 5.2g, mono 5.5g, poly 1.8g); PROTEIN 17.6g; CARB 35g; FIBER 7.2g; SUGARS 11g (est. added sugars 1g); CHOL 45mg; IRON 3.7mg; SODIUM 369mg; CALC 148mg
TO FREEZE
These do best in a shallow vessel, so follow the recipe instructions to use a standard 8-inch square dish. Cover tightly with heavy-duty foil; freeze up to 2 months.
TO REHEAT
No thawing step is necessary. Remove foil, and cover dish tightly with plastic wrap. Pierce plastic wrap 4 or 5 times. Microwave at HIGH for 14 to 15 minutes or until thoroughly heated. (We tried reheating the frozen peppers in the oven and prefer the microwaved dish.)
Pork and Shiitake Pot Stickers
Hands-on: 30 min.
Total: 60 min.
It’s never a bad idea to have a good supply of dumplings on hand. Ours taste way better and are much lower in sodium than what you’ll find at the store. Plus, they go from freezer to plate in only 10 minutes—what could be easier? Just cook what you need tonight, and stash the rest in the freezer for a busy night later.
2 tablespoons dark sesame oil
¾ cup thinly sliced green onions, divided
1 tablespoon minced garlic
1 tablespoon grated peeled fresh ginger
4 ounces thinly sliced shiitake mushroom caps
5 tablespoons lower-sodium soy sauce, divided
1 tablespoon hoisin sauce
½ teaspoon freshly ground black pepper
14 ounces lean ground pork
40 gyoza skins or round wonton wrappers
Cornstarch
¼ cup hot water
2 tablespoons brown sugar
2 tablespoons rice wine vinegar
1½ tablespoons sambal oelek (ground fresh chile paste)
Cooking spray
1⅓ cups water, divided
1. Heat a large skillet over high heat. Add oil to pan; swirl to coat. Add ½ cup onions, garlic, ginger, and mushrooms; stir-fry 3 minutes. Remove from pan; cool slightly. Combine mushroom mixture, 1 tablespoon soy sauce, hoisin sauce, pepper, and pork in a medium bowl.
2. Arrange 8 gyoza skins on a clean work surface; cover remaining skins with a damp towel to keep them from drying. Spoon about 1½ teaspoons pork mixture in the center of each skin. Moisten edges of skin with water. Fold in half; press edges together with fingertips to seal. Place on a baking sheet sprinkled with cornstarch; cover to prevent drying. Repeat procedure with remaining gyoza skins and pork mixture to form 40 pot stickers.
3. Combine ¼ cup hot water and brown sugar in a small bowl, stirring until sugar dissolves. Add remaining ¼ cup green onions, ¼ cup soy sauce, vinegar, and sambal oelek, stirring with a whisk until well combined.
4. Heat a large heavy skillet over high heat. Generously coat pan with cooking spray. Add 10 pot stickers to pan; cook 30 seconds or until browned on one side. Turn pot stickers over; carefully add ⅓ cup water to pan. Cover tightly; steam 4 minutes. Repeat procedure in batches with remaining pot stickers and water, or follow freezing instructions. After cooking, serve pot stickers immediately with dipping sauce.
SERVES 8 (serving size: 5 pot stickers and 1 tablespoon sauce)
CALORIES 221; FAT 8.1g (sat 2.3g, mono 3.7g, poly 1.8g); PROTEIN 11g; CARB 23g; FIBER 0.7g; SUGARS 5g (est. added sugars 4g); CHOL 37mg; IRON 0.3mg; SODIUM 609mg; CALC 13mg
TO FREEZE
Freeze uncooked dumplings on a baking sheet sprinkled with cornstarch 10 minutes or until firm. Place in a large zip-top plastic freezer bag with 1 teaspoon cornstarch; toss. Freeze sauce in a small zip-top plastic freezer bag. Freeze both up to 2 months.
TO THAW
Thaw sauce in the microwave at HIGH in 30-second increments. No need to thaw pot stickers.
TO REHEAT
Follow recipe instructions for cooking, placing frozen dumplings in pan and increasing steaming time by 2 minutes.
Summer Minestrone Soup
Hands-on: 50 min.
Total: 65 min.
A gentle simmer keeps the vegetables in the soup slightly firm so they maintain their texture during freezing and reheating.
2 tablespoons olive oil
2 cups thinly sliced leek, white and light green parts only (about 2 leeks)
1 cup thinly sliced carrot
1 cup thinly sliced celery
2 large garlic cloves, minced
2 tablespoons tomato paste
8 cups unsalted chicken stock (such as Swanson)
1 (14.5-ounce) can unsalted diced tomatoes, undrained
1 (14.5-ounce) can unsalted cannellini beans, rinsed, drained, and divided
2 cups chopped yellow squash
2 cups chopped zucchini
1 cup chopped red bell pepper
1 cup fresh green beans, cut into 1-inch pieces
½ cup uncooked ditalini pasta
¾ teaspoon kosher salt
½ teaspoon black pepper
5 ounces lacinato kale, stemmed and chopped
¼ cup homemade or refrigerated pesto (such as Buitoni)
2 ounces Parmesan cheese, grated (about ½ cup)
1. Heat a large Dutch oven over medium heat. Add oil; swirl to coat. Add leek, carrot, celery, and garlic; cover and cook 5 minutes, stirring occasionally (do not brown). Add tomato paste; cook 2 minutes, stirring constantly. Add stock and tomatoes; bring to a boil. Reduce heat to low, and simmer 15 minutes.
2. Place 1 cup cannellini beans in a small bowl; mash with a fork. Add mashed beans, remaining cannellini beans, squashes, bell pepper, green beans, pasta, salt, and black pepper to pan. Increase heat to medium; cook 10 minutes. Stir in kale; cook 2 minutes. Place 2 cups soup in each of 8 bowls, or follow freezing instructions. Top each serving with 1½ teaspoons pesto and 1 tablespoon Parmesan cheese.
SERVES 8
CALORIES 250; FAT 9.8g (sat 2.5g, mono 5.8g, poly 1g); PROTEIN 14g; CARB 28g; FIBER 5g; SUGARS 9g (est. added sugars 1g); CHOL 9mg; IRON 3mg; SODIUM 551mg; CALC 200mg
TO FREEZE
Cool soup completely. Pour into large zip-top plastic freezer bags; lay flat in freezer. Freeze up to 2 months. Keep pesto in the refrigerator rather than freezing.
TO THAW
Microwave soup in the bag at MEDIUM (50% power) 5 minutes or until pliable.
TO REHEAT
Pour soup into a large Dutch oven. Cook over medium heat, partially covered, 20 minutes or until thoroughly heated. Serve with pesto and Parmesan cheese.
Chicken Enchilada Casserole
Hands-on: 30 min.
Total: 60 min.
These enchiladas are a cinch to assemble and easy to freeze. If you plan to serve a crowd, bake in 1 (13 x 9–inch) dish.
2 cups water
6 black peppercorns
1 large garlic clove, crushed
1 bay leaf
1¾ pounds skinless, boneless chicken breasts
¾ teaspoon kosher salt
5 ounces Monterey Jack cheese, shredded and divided (about 1¼ cups)
4 green onions, thinly sliced
1 cup chopped fresh cilantro
1½ pounds fresh tomatillos, chopped
1 (4-ounce) can chopped green chiles, undrained
¼ cup half-and-half
2 ounces ⅓-less-fat cream cheese, softened
Cooking spray
15 (6-inch) corn tortillas, halved
½ cup quartered cherry tomatoes
¼ cup cilantro leaves (optional)
1. Preheat oven to 350°.
2. Bring 2 cups water, peppercorns, garlic, and bay leaf to a boil in a large saucepan. Add chicken to pan; reduce heat and simmer, partially covered, 15 minutes or until chicken is done, turning after 10 minutes. Place chicken on a plate; cool slightly. Remove garlic clove from pan; reserve. Shred chicken with 2 forks. Combine chicken, salt, 3 ounces Monterey Jack cheese (about ¾ cup), and green onions in a bowl.
3. Place reserved garlic clove, cilantro, tomatillos, and chiles in the bowl of a food processor; process until finely chopped. Add half-and-half and cream cheese; process until mixture is smooth.
4. Coat 2 (8-inch) square glass or ceramic baking dishes with cooking spray. Spread ½ cup tomatillo sauce in the bottom of each dish. Arrange 5 tortilla halves over sauce in each dish; top each dish with one-fourth of chicken mixture. Repeat layers once, ending with tortillas and remaining tomatillo sauce. Sprinkle evenly with remaining 2 ounces Monterey Jack (about ½ cup). Bake at 350° for 15 minutes. Continue baking at 350° for 10 minutes, or remove 1 dish from oven and follow freezing directions. Divide each dish into 4 pieces. Place 1 piece on each of 8 plates; sprinkle evenly with tomatoes and cilantro leaves, if desired. Serve immediately.
SERVES 8 (serving size: 1 piece)
CALORIES 345; FAT 12.7g (sat 5.7g, mono 3.2g, poly 1.6g); PROTEIN 30g; CARB 28g; FIBER 5g; SUGARS 14g (est. added sugars 1g); CHOL 87mg; IRON 2mg; SODIUM 497mg; CALC 204mg
TO FREEZE
Cool partially baked enchiladas to room temperature in baking dish. Cover baking dish tightly with heavy-duty foil, or seal with an airtight lid. Freeze up to 2 months.
TO REHEAT
No thawing needed: Bake at 400°, uncovered, for 45 minutes or until enchiladas are thoroughly heated and sauce is bubbly. Top each serving with tomatoes and cilantro leaves.
Roasted Asparagus, Mushroom, and Onion Pizza
Hands-on: 51 min.
Total: 1 hr. 31 min.
Partially baking the pizza before freezing helps draw moisture out of the vegetables and set the crust so it stays nice and crisp. Use any hearty vegetables you like, but skip more delicate items like fresh tomatoes, as they won’t hold up as well in the freezer.
1½ pounds refrigerated fresh pizza dough
2 pounds cremini mushrooms, quartered
2 small red onions, each cut into 12 wedges
Cooking spray
1 pound asparagus spears, trimmed and cut into thirds
2 tablespoons cornmeal
⅔ cup lower-sodium marinara sauce, divided (such as Dell’Amore)
5 ounces fresh mozzarella cheese, torn into small pieces and divided (about 1¼ cups)
3 ounces fontina cheese, shredded and divided (about ¾ cup)
1½ tablespoons extra-virgin olive oil
1½ tablespoons balsamic vinegar
¾ teaspoon crushed red pepper
¼ cup fresh basil leaves
¼ teaspoon kosher salt
1. Divide dough in half. Let stand at room temperature, covered with a kitchen towel, for 30 minutes.
2. Place 2 heavy baking sheets in oven. Preheat oven to 500° (keep pans in oven as it preheats).
3. Combine mushrooms and onions on a jelly-roll pan; coat with cooking spray. Bake at 500° for 15 minutes. Add asparagus to pan; bake at 500° for 15 minutes. Remove asparagus mixture from oven; cool slightly.
4. Roll each piece of dough to a 15 x 9–inch rectangle on a lightly floured work surface. Carefully remove baking sheets from oven; sprinkle evenly with cornmeal. Arrange dough on baking sheets; coat with cooking spray. Bake at 500° for 8 minutes. Spread ⅓ cup sauce over each crust, leaving a ½-inch border. Top evenly with vegetable mixture and cheeses. Bake at 500° for 5 minutes. Continue baking at 500° for 5 to 6 minutes, or follow freezing instructions.
5. Combine oil, vinegar, and pepper in a small bowl; drizzle over pizzas. Sprinkle with basil and salt. Cut each pizza into 8 pieces.
SERVES 8 (serving size: 2 pieces)
CALORIES 397; FAT 12.6g (sat 5g, mono 5.2g, poly 1.2g); PROTEIN 18g; CARB 53g; FIBER 9g; SUGARS 5g (est. added sugars 1g); CHOL 27mg; IRON 3mg; SODIUM 571mg; CALC 100mg
TO FREEZE
Completely cool partially baked pizza; wrap tightly in heavy-duty foil. Freeze up to 2 months. Rather than freeze the balsamic mixture, make just before serving.
TO REHEAT
Unwrap pizza; bake directly on oven rack at 450° for 20 minutes or until crust is browned and crisp. Top with oil mixture, basil, and salt.
Chili Mac
Hands-on: 40 min.
Total: 55 min.
Talk about old-school comfort: This is a hearty, family-friendly classic. Slightly undercook the pasta to ensure it doesn’t end up too mushy. Reduce the amount of ground red pepper for sensitive palates. Brighten the look with a sprinkle of fresh parsley.
12 ounces uncooked rotini, spiral macaroni, or wagon wheel pasta
2 cups canned red kidney beans, rinsed and drained
2 tablespoons olive oil
2 cups chopped onion
2 tablespoons minced fresh garlic
1 pound cremini mushrooms, finely chopped
20 ounces ground turkey breast
2 cups chopped green bell pepper
4 teaspoons ground cumin
2 teaspoons dried oregano
1 teaspoon kosher salt
1 teaspoon smoked paprika
1 teaspoon ancho chile powder
1 teaspoon freshly ground black pepper
¼ to 1 teaspoon ground red pepper
4 cups lower-sodium marinara sauce
Cooking spray
4 ounces extra-sharp cheddar cheese, shredded (about 1 cup)
1. Preheat oven to 350°.
2. Cook pasta in boiling water until almost al dente. Drain. Combine pasta and beans in a large bowl.
3. Heat a large skillet over medium heat. Add oil to pan; swirl to coat. Add onion, garlic, and mushrooms to pan; cook 11 minutes or until liquid almost evaporates. Add turkey; cook 5 minutes or until done, stirring to crumble. Add bell pepper and next 7 ingredients (through red pepper); cook 1 minute. Stir in marinara sauce; bring to a boil. Add marinara mixture to pasta mixture; toss to coat. Divide mixture evenly between 2 (2-quart) glass baking dishes coated with cooking spray. Top evenly with cheese. Bake at 350° for 10 minutes or until cheese melts, or follow freezing instructions.
SERVES 8 (serving size: about 1½ cups)
CALORIES 497; FAT 14.5g (sat 5.2g, mono 6.7g, poly 0.9g); PROTEIN 33.8g; CARB 60.1g; FIBER 10.6g; SUGARS 12g (est. added sugars 0g); CHOL 44mg; IRON 3.5mg; SODIUM 650mg; CALC 174mg
TO FREEZE
Spoon half of unbaked mixture into a 2-quart baking dish. Cover baking dish tightly with heavy-duty foil. Freeze up to 2 months.
TO THAW
Remove lid; place casserole in microwave. Microwave at 30% power 30 to 40 minutes (or on defrost setting for 3.75 pounds).
TO REHEAT
Cover casserole with foil; bake at 400° for 20 minutes or until a thermometer inserted in center registers 160°.
Turkey and Vegetable Stew with Whole-Grain Biscuits
Hands-on: 40 min.
Total: 55 min.
Sautéed mushrooms give this stew an even heartier spin. Instead of soft dumplings that are stirred into the stew, crisp, golden-brown buttermilk biscuit bites top each serving. Reheat the biscuits in the oven while the stew warms up on the stove.
4.5 ounces self-rising flour (about 1 cup)
4.5 ounces white whole-wheat flour (about 1 cup), divided
6 tablespoons cold unsalted butter, cubed
9 tablespoons nonfat buttermilk
2 tablespoons plus 2 teaspoons chopped fresh thyme, divided
1¼ teaspoons salt, divided
Cooking spray
3 tablespoons olive oil, divided
2 pounds skinless, boneless turkey breast, cut into 1-inch pieces
3 cups chopped onion
2 cups diced carrot
3 tablespoons chopped fresh sage
2 tablespoons minced fresh garlic
2 teaspoons black pepper
2 (8-ounce) packages sliced cremini mushrooms
6 cups unsalted chicken stock (such as Swanson)
3 cups diced peeled Yukon gold potato
4 thyme sprigs (optional)
1. Preheat oven to 350°.
2. Weigh or lightly spoon self-rising flour and ½ cup white whole-wheat flour into dry measuring cups; level with a knife. Place flours in a medium bowl. Cut in butter with a pastry blender or 2 knives until mixture resembles coarse meal. Add buttermilk, 2 teaspoons thyme, and ¼ teaspoon salt; toss with a fork until moist. Drop dough by tablespoonfuls onto a foil-lined baking sheet coated with cooking spray (about 24 total). Bake at 350° for 25 minutes or until browned. Cool.
3. Heat a Dutch oven over medium-high heat. Add 1½ tablespoons oil to pan; swirl to coat. Add half of turkey; cook 3 minutes. Remove cooked turkey from pan. Repeat with remaining turkey.
4. Add remaining 1½ tablespoons oil to pan. Add remaining 2 tablespoons thyme, ½ teaspoon salt, onion, and next 5 ingredients (through mushrooms); cook 5 minutes. Combine remaining ½ cup white whole-wheat flour and stock in a bowl. Add stock mixture to pan; bring to a boil. Add potato; cook 5 minutes. Stir in remaining ½ teaspoon salt and turkey; simmer 15 to 20 minutes or until stew is thickened. Top with thyme sprigs, if desired, and serve with biscuits, or follow freezing instructions.
SERVES 12 (serving size: about 1¼ cups turkey mixture and about 2 biscuits)
CALORIES 310; FAT 10.2g (sat 4.3g, mono 4.1g, poly 0.9g); PROTEIN 24g; CARB 29g; FIBER 4g; SUGARS 5g (est. added sugars 0g); CHOL 60mg; IRON 3mg; SODIUM 511mg; CALC 106mg
TO FREEZE
Cool stew and biscuits completely. Pour stew into a large zip-top plastic freezer bag. Place biscuits in a separate freezer bag. Lay flat in freezer. Freeze up to 2 months.
TO THAW
Microwave stew in freezer bag at MEDIUM (50% power) for 4 minutes or until pliable.
TO REHEAT
Pour stew into a large Dutch oven over medium heat; simmer 20 minutes or until thoroughly heated. Bake biscuits at 350° for 25 minutes or until warm.
Turkey Tetrazzini
Hands-on: 32 min.
Total: 52 min.
If your baking dish won’t fit in the microwave, freeze the pasta mixture, without the panko topping, in an airtight plastic container, and thaw in the microwave. Transfer to baking dish, and sprinkle with the panko topping before baking.
12 ounces uncooked penne pasta
3 tablespoons plus 2 teaspoons canola oil, divided
1 pound turkey cutlets
2 cups chopped onion
1 cup chopped celery
1 tablespoon chopped fresh thyme
3 (8-ounce) packages presliced mushrooms
½ cup dry white wine
1¼ teaspoons kosher salt, divided
3 cups 2% reduced-fat milk
3 tablespoons all-purpose flour
3 ounces ⅓-less-fat cream cheese, softened
2 ounces Parmesan cheese, grated and divided (about ½ cup)
1 ounce fontina cheese, shredded (about ¼ cup)
1 teaspoon black pepper
2 cups frozen green peas, thawed
2 tablespoons chopped fresh flat-leaf parsley
2 tablespoons chopped fresh tarragon (optional)
Cooking spray
½ cup whole-wheat panko (Japanese breadcrumbs)
1. Preheat oven to 350°.
2. Cook pasta according to package directions, omitting salt and fat. Drain. Place pasta in a large bowl.
3. Heat a large skillet over medium-high heat. Add 1 tablespoon oil to pan; swirl to coat. Add turkey; cook 2 minutes on each side or until done. Remove turkey from pan; cut into bite-sized pieces. Add to pasta.
4. Return pan to medium-high heat. Add 2 tablespoons oil; swirl to coat. Add onion and celery; sauté 10 minutes. Add thyme and mushrooms; cook 15 minutes or until liquid evaporates. Add wine; cook 4 minutes or until liquid evaporates, scraping pan to loosen browned bits. Stir in ¼ teaspoon salt. Add mushroom mixture to pasta mixture.
5. Place pan over medium heat (do not wipe out pan). Combine milk and flour in a bowl, stirring with a whisk until smooth. Add milk mixture to pan; cook 3 minutes or until slightly thickened, stirring frequently. Stir in cream cheese, 1 ounce Parmesan, and fontina; cook 5 minutes. Stir in remaining 1 teaspoon salt and pepper. Stir milk mixture, peas, parsley, and tarragon, if desired, into pasta mixture. Divide pasta mixture between 2 (8-inch) square glass or ceramic baking dishes coated with cooking spray.
6. Combine remaining 2 teaspoons oil, 1 ounce Parmesan, and panko, tossing to coat. Sprinkle evenly over dishes. Bake at 350° for 20 minutes or until browned and bubbly, or follow freezing instructions.
SERVES 8 (serving size: about 1½ cups)
CALORIES 486; FAT 15.1g (sat 5.3g, mono 5.5g, poly 2.2g); PROTEIN 33g; CARB 55g; FIBER 5g; SUGARS 7g (est. added sugars 0g); CHOL 48mg; IRON 4mg; SODIUM 648mg; CALC 254mg
TO FREEZE
Cover baking dish with heavy-duty foil or an airtight lid. Freeze up to 2 months.
TO REHEAT
Remove foil or lid, and microwave at 30% power for 30 minutes or until thawed. Bake at 400° for 20 minutes or until thoroughly heated.
Green Curry Stew with Potatoes and Cauliflower
Hands-on: 25 min.
Total: 25 min.
Layer the vegetables rather than stirring them in so they steam to the right doneness. Sprinkle with red pepper for extra kick.
1½ tablespoons butter
1 (8-ounce) package prechopped onion
2 garlic cloves, minced
3 tablespoons green curry paste (such as Thai Kitchen)
1 tablespoon minced peeled fresh ginger
1 teaspoon ground cumin
1½ tablespoons lower-sodium soy sauce
2 (14-ounce) cans light coconut milk
1 (12-ounce) package trimmed green beans, cut into 1-inch pieces
2 (10-ounce) packages fresh cauliflower florets
1 (20-ounce) package refrigerated diced potatoes with onions (such as Simply Potatoes)
2 (15-ounce) cans unsalted chickpeas, rinsed and drained
½ teaspoon kosher salt
¾ cup torn fresh basil leaves
1 cup plain 2% reduced-fat Greek yogurt
8 lime wedges
1. Melt butter in a large Dutch oven over medium-high heat. Add onion and garlic; sauté 4 minutes. Stir in curry paste, ginger, and cumin; cook 1 minute. Stir in soy sauce and coconut milk; bring to a boil. Layer beans, cauliflower, potatoes, and chickpeas in pan; bring to a boil. Cover; reduce heat, and simmer 10 minutes. Stir in salt. Stir in basil, or follow freezing instructions. Place 1¾ cups stew in each of 8 bowls. Top each serving with 2 tablespoons yogurt. Serve with lime wedges.
SERVES 8
CALORIES 237; FAT 4.8g (sat 2.9g, mono 0.6g, poly 0.2g); PROTEIN 11g; CARB 40g; FIBER 8g; SUGARS 6g (est. added sugars 0g); CHOL 8mg; IRON 2mg; SODIUM 533mg; CALC 103mg
TO FREEZE
Cool stew to room temperature; seal in a large zip-top plastic freezer bag, and lay flat in freezer. Freeze up to 2 months. Keep yogurt in the fridge.
TO THAW
Microwave stew in bag at MEDIUM (50% power) for 4 minutes or until bag is pliable.
TO REHEAT
Pour stew into a large saucepan. Cover and cook over medium heat 15 minutes or until thoroughly heated. Stir in basil. Top with yogurt; serve with lime wedges.
GET ORGANIZED
The freezer can quickly become a lost world for forgotten dishes and other odds and ends. Freeze soups and sauces flat in zip-top plastic freezer bags to maximize freezer space and guard against freezer burn. Label all items clearly with the date they were made and a date 2 months in the future by which the dish should be used. Keep a list of meals and other items on the freezer door, and cross out as the freezer empties so you know what’s on hand.