Dinners

DINNERS

If you’re like most busy people, you’ve got dinnertime down to a science. And for most of us, that means relying on the same five foolproof dishes in our recipe repertoire week in and week out, without much variation. If you changed the menu lineup much at all, it might mean unexpected trips to the grocery store, unplanned preparation time, and a last-minute discovery that you’re out of an essential spice. But imagine if you could revise those five staple dishes and expand your choices to include dozens of delicious dinners—all of which require little after-work effort to get on the table. This chapter includes dozens of just such dishes; they call for common pantry ingredients, basic techniques and equipment, and just a few bowls, pots, and pans. What’s more, every single one freezes beautifully. Why resort to a repetitive menu when you can just as easily make Provençal Flank Steak, Spicy Lime Chicken, and Seafood Cioppino? Round out the week with Beef and Corn Enchiladas and succulent Mango Curry Chicken. If you’ve prepared these dishes the Dream Dinners way—by making three entrées instead of one—you’ll have ten more nights’ worth of satisfying, healthy meals to choose from.

Asian Steak

If you have been looking for the perfect marinade for steak, look no further. This mix of hoisin sauce, honey, and sesame oil imparts a beautiful lacquer and rich flavor to the meat. Do not worry if the marinade does not freeze completely; it will still taste as if you made it the day you served it.

Serves 6

For One	For Three	Ingredients
6	18	4-ounce top sirloin steaks
½ cup	1½ cups	hoisin sauce
¼ cup	¾ cup	honey
¼ cup	¾ cup	sesame oil
¼ cup	¾ cup	lite soy sauce
¼ cup	¾ cup	white wine
¼ cup	¾ cup	sesame seeds
1 teaspoon	1 tablespoon	minced garlic

Putting the dinner together

Combine the ingredients in a resealable freezer bag and seal it, dividing equally among the three bags if you are preparing a triple batch. Gently knead the bag to mix the ingredients. Place the bag into a second resealable freezer bag and seal it tightly.

For dinner tonight

Marinate the steaks in the refrigerator for at least 1 hour. Prepare a hot grill. Grill the steaks for 3 minutes per side, or until the internal temperature reaches 100°F for rare, 130°F for medium-rare, or 165°F for well done. Alternatively, heat a nonstick skillet over high heat. Add the steaks and sear for 3 minutes on each side. Remove the steaks from the heat. Meanwhile, boil the marinade for 5 minutes and drizzle it over the top of the steaks.

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To freeze

Label, date, and freeze for up to 3 months. Thaw before cooking as directed above.

Pepper Steak

This is wonderful served warm over rice or with a baked potato, or served at room temperature over chopped romaine for lunch. You can use red bell peppers or a combination of green, yellow, orange, and red bell peppers for a colorful alternative. Freezing the meat for 30 minutes makes it easy to cut into thin, even slices. Using your crockpot will have you coming home to the delicious smell of dinner.

Serves 6

For One	For Three	Ingredients
1½ pounds	4½ to 5 pounds	beef bottom round, ½-inch slices cut across grain
2 cups	6 cups	green peppers, cut into ½-inch-thick slices
1 cup	3 cups	onion(s), chopped
1	3	15-ounce can(s) diced tomatoes with juice
1 teaspoon	1 tablespoon	minced garlic
¼ cup	¾ cup	Worcestershire sauce
1 tablespoon	3 tablespoons	cornstarch
1 tablespoon	3 tablespoons	sugar
½ teaspoon	1½ teaspoons	kosher salt
½ teaspoon	1½ teaspoons	black pepper

Putting the dinner together

In a large bowl, combine the ingredients and add ½ cup water to the bowl and stir, or add ½ cup to each of three bowls if you are preparing a triple batch. Reserve one batch for dinner tonight; place the remaining two portions into resealable freezer bags.

For dinner tonight

Pour the mixture into a crockpot set on low. Cook for 6 to 8 hours on the low setting.

To freeze

Label, date, and freeze for up to 3 months. Thaw in the refrigerator before cooking as directed above.

SUCCESSFUL CROCKPOT COOKING

Some slow cookers run hotter than others, so here are some guidelines for comparable cooking times.

Conventional Recipe Baked in the Oven at 350°F	Slow Cooker Low (200°F)	Slow Cooker High (300°F)
15–30 minutes	4–6 hours	1½–2 hours
35–45 minutes	6–10 hours	3–4 hours
50 mins–3 hours	8–18 hours	4–6 hours

Provençal Flank Steak

Many cuts of meat, especially flank steak, benefit from marinating. After cooking, let the steak rest for 5 minutes before slicing it thinly across the grain. This allows all of the flavorful juices to remain in the meat, making it the most succulent it can be.

Serves 6

For One	For Three	Ingredients
1 tablespoon	3 tablespoons	minced garlic
1 teaspoon	1 tablespoon	dried rosemary
½ teaspoon	1½ teaspoons	chili powder
½ teaspoon	1½ teaspoons	paprika
½ teaspoon	1½ teaspoons	black pepper
½	1½ cups	honey
1 cup	3 cups	soy sauce
½ cup	1½ cups	red wine
1½ pounds	4½ pounds	flank steak

Putting the dinner together

In a large bowl, combine all the ingredients except the steak. Pour the marinade into a resealable freezer bag, dividing it equally among three bags if you are preparing a triple batch. Place 1½ pounds of flank steak into the bag(s).

For dinner tomorrow night

Marinate the steak in the refrigerator overnight. Preheat the broiler or prepare a hot grill. Remove the steak from the marinade and sear on both sides, about 5 minutes per side. Meanwhile, pour the marinade into a saucepan and boil over high heat for 5 minutes. Slice the flank steak into paper-thin slices across the grain. Drizzle the marinade over the steak and serve.

To freeze

Label, date, and freeze for up to 3 months. Thaw in the refrigerator before cooking as directed above.

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Slow-Cooked
Barbecued Beef

This is a wonderful dish to eat outdoors on those late summer nights when there’s a hint of fall in the air. Serve on burger buns for a simple, filling meal. Pull it out of your freezer and your crockpot does all the work. This is also great when served over baked potatoes.

Serves 6

For One	For Three	Ingredients
2 pounds	6 pounds	beef chuck roast, fat trimmed
1 cup	3 cups	yellow onion(s), diced
1 teaspoon	1 tablespoon	minced garlic
2 cups	6 cups	ketchup
¼ cup	¾ cup	balsamic vinegar
2 tablespoons	¼ cup plus 2 tablespoons	Dijon mustard
¼ cup	¾ cup	packed brown sugar
2 tablespoons	¼ cup plus 2 tablespoons	Worcestershire sauce
2 teaspoon	2 tablespoons	liquid smoke flavoring
1 teaspoon	1 tablespoon	kosher salt
1 teaspoon	1 tablespoon	black pepper

Putting the dinner together

Place the roast in a crockpot. If you are preparing a triple batch, place the remaining roasts in each of two resealable freezer bags.

In a large bowl, combine the remaining ingredients and mix well. If you are preparing a triple batch, pour equal amounts over the three roasts.

For dinner tonight

Cook the roast in the crockpot on the low setting for 6 to 8 hours, until the meat falls apart easily. Shred the meat with a fork and serve over hamburger buns or baked potatoes.

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To freeze

Label, date, and freeze for up to 3 months. Thaw in the refrigerator before cooking as directed above.

Beef Stir-Fry

This dish is the one that might just entice your children to eat their vegetables. The baby corn seems to intrigue them the most. Look for the leanest cut of beef you can find, and trim off any excess fat before slicing. Freezing the meat for 30 minutes before you slice it makes it easy to cut into thin, even slices. Serve over linguine, rice noodles, or rice.

Serves 6

For One	For Three	Ingredients
½ cup	1½ cups	soy sauce
3 tablespoons	½ cup plus 1 tablespoon	minced ginger
1 teaspoon	1 tablespoon	black pepper
½ teaspoon	1½ teaspoons	red pepper flakes
¼ cup	¾ cup	peanut butter
1 tablespoon	3 tablespoons	light brown sugar, packed
1 pound	3 pounds	beef bottom round, cut into ¼-inch-thick slices across the grain
4	12	celery, cut into ¾-inch pieces
1	3	carrot(s), sliced
1	3	15-ounce can(s) baby corn, drained
1	3	onion(s), thinly sliced

Putting the dinner together

In a large bowl, combine the soy sauce, ginger, black pepper, red pepper flakes, peanut butter, and brown sugar and stir to incorporate. Add the beef and toss to coat. Place the celery, carrot(s), corn, and onion(s) into a separate bag.

For dinner tonight

Heat a skillet over high heat. Add the meat and marinade mixture and cook just until the edges of the steak are browned, about 2 minutes. Add the vegetables and cook for 2 more minutes or until the vegetables are firm to the bite. Serve.

To freeze

Divide the remaining meat marinade mixture equally between two resealable freezer bags and seal. Divide the remaining mixed vegetables equally between two additional resealable freezer bags. Place one bag containing the meat marinade mixture into each of the vegetable bags. Label, date, and freeze for up to 3 months. Thaw in the refrigerator before cooking as directed above.

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Sesame Marinated
London Broil

Grilled London broil is the perfect summer dinner that will please a crowd. Make three and host a potluck where you serve the beef and everyone else brings the rest. You can have your butcher trim and cut this to the size you need.

Serves 6

For One	For Three	Ingredients
1	3	24-ounce London broil(s), fat trimmed
¼ cup	¾ cup	minced garlic
2 cups	6 cups	soy sauce
½ cup	1½ cups	scallions, chopped
½ cup	¾ cup	sesame seeds
¼ teaspoon	¾ teaspoon	red pepper flakes
½ teaspoon	1½ teaspoons	black pepper
½ cup	1½ cups	rice vinegar
2 tablespoons	6 tablespoons	granulated sugar

Putting your dinner together

Place the London broil into a 1-gallon resealable freezer bag(s). Add each ingredient over the meat and seal tightly. Toss the bag to coat the London broil.

For dinner tonight

Marinate the meat in the refrigerator for at least 1 hour. Prepare a grill to medium-high. Grill the meat for 10 to 12 minutes per side, depending on the thickness. Alternatively, heat an oven broiler to high and spray a broiler pan with cooking spray. Place the meat on the sprayed pan and broil for 10 to 12 minutes per side, depending on the thickness. Let the meat rest for 5 minutes before slicing thinly across the grain. Meanwhile, boil the remaining marinade for 5 minutes on the stovetop and serve over the London broil.

To freeze

Label, date, and freeze for up to 3 months. Thaw before cooking as directed above.

Beef and Zucchini Casserole

Here is a great way to use an abundance of zucchini from the garden. Even better, give your neighbors this casserole rather than an armload of zucchini and they’ll keep coming back for more!

Serves 6

For One	For Three	Ingredients
		nonstick cooking spray
3 cups	9 cups	zucchini, cut into 1-inch rounds
1 cup	3 cups	yellow onion(s), diced
½ pound	1½ pounds	ground beef, browned and drained of any excess fat
1 teaspoon	1 tablespoon	minced garlic
1 teaspoon	1 tablespoon	dried basil
1 tablespoon	3 tablespoons	sugar
2 teaspoons	2 tablespoons	dried oregano
½ teaspoon	1½ teaspoons	garlic salt
½ teaspoon	1½ teaspoons	black pepper
1	3	28-ounce can(s) diced tomatoes with juice
1½ cups	4½ cups	seasoned dry stuffing mix
½ cup (2 ounces)	1½ cups (6 ounces)	grated Parmesan cheese
1 cup (4 ounces)	3 cups (12 ounces)	shredded part-skim mozzarella cheese

Spray one (three) 9 × 13-inch baking dish(es) with nonstick cooking spray.

Putting the dinner together

Layer the ingredients in the prepared baking dish(es) in the order listed.

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For dinner tonight

Preheat the oven to 375°F. Bake uncovered for 1 hour or until the top is golden brown and the vegetables are fork tender.

To freeze

Cover with plastic wrap and heavy-duty aluminum foil. Label, date, and freeze for up to 3 months. Thaw in the refrigerator before cooking as directed above.

Citrus Marinated Beef Sirloin Steaks

Beef sirloin steaks will be tender and delicious after marinating in our tenderizing sauce.

Serves 6

For One	For Three	Ingredients
6	18	4-ounce top sirloin steaks
½ cup	1½ cups	orange juice concentrate, not diluted
½ cup	1½ cups	lime juice
½ cup	1½ cups	honey
2 tablespoons	6 tablespoons	olive oil
2 teaspoons	6 teaspoons	hot pepper sauce
2 tablespoons	6 tablespoons	minced garlic
1 tablespoons	3 tablespoons	ground cumin
1 teaspoon	3 teaspoons	black pepper

Putting your dinner together

Add the 6 steaks to a 1-gallon resealable freezer bag. Add each ingredient over the meat and seal tightly. Toss the bag to coat the steaks.

For dinner tonight

Marinate the meat in the refrigerator for at least 1 hour. Prepare a grill to high heat. Grill the meat for 5 minutes per side, depending on the thickness. Alternatively, heat an oven broiler to high and spray a broiler pan with cooking spray. Place the meat on the sprayed pan and broil for 5 minutes per side, depending on the thickness. Meanwhile, boil the remaining marinade for 5 minutes on the stovetop and serve over the steaks.

To freeze

Label, date, and freeze for up to 3 months. Thaw in the refrigerator before cooking as directed above.

Sloppy Joes

Sloppy Joanna, Sloppy Jonathan, Sloppy Johnny…whatever your child’s name is, he or she will love this no-fuss, family-friendly dinner. There’s no need to buy buns; the succulent meat is surrounded by a biscuit-like crust.

Serves 6

For One	For Three	Ingredients
		nonstick cooking spray
2 cups	6 cups	low-fat biscuit mix
²/₃ cup	2 cups	low-fat buttermilk
¼ cup	¾ cup	nonfat egg substitute
1 pound	3 pounds	ground beef, cooked and drained of excess fat
1	3	1-ounce package(s) dry onion soup mix
1 cup	3 cups	store-bought marinara sauce
1 cup	3 cups	store-bought barbecue sauce
1 cup (4 ounces)	3 cups (12 ounces)	grated cheese blend (Cheddar, Monterey Jack, and mozzarella)

Spray one (three) 9-inch pie plates with nonstick cooking spray.

Putting the dinner together

In a bowl, combine the biscuit mix, milk, and egg substitute and stir together until a soft ball forms. Press the dough into the bottom and up the sides of the pie plate, dividing it equally among three pie plates if you are preparing a triple batch.

In a separate large bowl, combine the ground beef, onion soup mix, and marinara and barbecue sauces and stir until thoroughly incorporated. Spread the mixture evenly over the dough in the pie plate, dividing the mixture equally among the three pie plates if you are preparing a triple batch. Sprinkle with the cheese.

For dinner tonight

Preheat the oven to 375°F. Bake the pie for approximately 45 minutes, until the cheese is melted and bubbly.

To freeze

Cover the pies with plastic wrap and heavy-duty aluminum foil. Label, date, and freeze for up to 3 months. Thaw in the refrigerator before cooking as directed above.

Beef and Corn Enchiladas

Serve these easy enchiladas with Spanish Rice and you have a quick weeknight dinner in an hour.

Serves 6

For One	For Three	Ingredients
		nonstick cooking spray
1 pound	3 pounds	extra lean ground beef
1	3	yellow onion(s), diced
2 teaspoons	2 tablespoons	minced garlic
1 cup	3 cups	nonfat sour cream
1	3	15-ounce can(s) diced tomatoes, drained
1 cup (8 ounces)	3 cups (1½ pounds)	low-fat ricotta cheese
1	3	7-ounce can(s) diced mild green chiles or
¼ cup	¾ cup	jarred sliced jalapeño peppers, drained and chopped
8	24	5-inch corn tortillas
2 cups	6 cups	store-bought green enchilada sauce
2 cups (8 ounces)	6 cups (1½ pounds)	low-fat shredded cheese blend
1	3	6-ounce can(s) sliced black olives, drained
3	9	scallions, diced

Spray one (three) 9 × 13-inch baking dish(es) with nonstick cooking spray.

Putting the dinner together

Cook the ground beef in a nonstick pan over medium-high heat until browned. Transfer the meat to a plate lined with paper towels for any excess fat to drain. Set aside. In a large bowl, combine the onion(s), garlic, sour cream, tomatoes, ricotta cheese, and green chiles and stir until incorporated. Set aside.

Spread 1 cup of the enchilada sauce in the bottom of the prepared baking dish(es). Arrange 4 corn tortillas on top of the sauce. Spread half of the ground beef over the tortillas, dividing equally if you are preparing a triple batch. Top with half of the sour cream mixture. Cover the sour cream mixture with 4 more tortillas. Spread the remaining enchilada sauce, shredded cheese, olives, and scallions over the tortillas, dividing equally among the three dishes if you are preparing a triple batch.

For dinner tonight

Preheat the oven to 350°F. Cover the dish with aluminum foil and bake for 45 minutes. Remove the foil and bake for 15 minutes more or until the cheese is melted and bubbly.

To freeze

Cover with plastic wrap and heavy-duty aluminum foil. Label, date, and freeze for up to 3 months. Thaw in the refrigerator before cooking as directed above.

Summertime Barbecue Spareribs

Once in a while on a hot summer day you have to drink an ice-cold soft drink. How about putting some soda in your barbecue? These ribs need to be slow cooked and basted often and are well worth the effort. Serve them with Kahlúa Baked Beans on, Corn Bread Muffins, and the Layered Strawberry Gelatin Salad, and you have a complete Dream Dinner.

Serves 6

For One	For Three	Ingredients
6 pounds	18 pounds	pork spareribs
½ teaspoon	1½ teaspoons	kosher salt
½ teaspoon	1½ teaspoons	black pepper
2 teaspoons	6 teaspoons	paprika
2 teaspoons	6 teaspoons	chili powder
1 cup	3 cups	ketchup
¼ cup	¾ cup	Worcestershire sauce
1	3	12-ounce can(s) cola soft drink
¼ cup	¾ cup	apple cider vinegar
1 cup	3 cups	yellow onions, diced

Putting your dinner together

Place the spareribs into a 1-gallon resealable freezer bag. Add the salt, pepper, paprika, and chili powder over the meat and seal tightly. Toss the bag to coat the ribs. Open the bag and add the remaining ingredients.

For dinner tonight

Marinate the meat in the refrigerator for at least 1 hour. Prepare a grill to medium-low heat. Grill the meat on low for 1 to 1½ hours, turning every 10 minutes. Bring the remaining sauce to a boil and hold at a simmer while brushing generously with the sauce while turning.

To freeze

Label, date, and freeze for up to 3 months. Thaw in the refrigerator before cooking as directed above.

Shepherd’s Pie

This classic family dinner is a great way to sneak vegetables into a picky eater’s diet. If you don’t have the time to make your own mashed potatoes, buy the prepared variety available in your grocer’s freezer section. This is a wonderful dish to make for new parents—they can warm it up in no time or freeze it for later.

Serves 6

For One	For Three	Ingredients
		nonstick cooking spray
1 pound	3 pounds	lean ground beef, cooked and drained
½ cup	1 cup	yellow onion, diced
1 cup	3 cups	small carrot(s), diced
2 cups	6 cups	celery, diced
1 cup	3 cups	frozen peas
1 cup	3 cups	frozen corn
1 tablespoon	3 tablespoons	all-purpose flour
1 teaspoon	1 tablespoon	dried oregano
1 tablespoon	3 tablespoons	dried parsley
½ teaspoon	1½ teaspoons	kosher salt
½ teaspoon	1½ teaspoons	black pepper
¼ cup	¾ cup	nonfat egg substitute
½ cup	¾ cup	red wine
3 cups (1½ pounds)	9 cups (4½ pounds)	prepared mashed potatoes
1 cup (4 ounces)	3 cups (12 ounces)	low-fat shredded cheese blend

Spray one (three) 9 × 13-inch baking dish(es) with nonstick cooking spray.

Putting the dinner together

Spread 2 cups of the meat on the bottom of the prepared baking dish(es). Spread the onion on top, dividing it equally among the three dishes if you are preparing a triple batch. Follow the onion with the carrot(s), celery, peas, and corn in a similar fashion. Set aside. In a bowl, whisk together the flour, oregano, parsley, salt, pepper, eggs, and wine. Spread the flour mixture over the vegetables, dividing it equally among the three dishes if you are preparing a triple batch. Follow with a layer of mashed potatoes and cheese in a similar fashion.

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For dinner tonight

Preheat the oven to 350°F. Bake, uncovered, for 1 to 1½ hours, until the potato crust is golden brown and the vegetables are fork tender.

To freeze

Cover with plastic wrap and heavy-duty aluminum foil. Label, date, and freeze for up to 3 months. Thaw in the refrigerator before cooking as directed above.

New England Pot Roast

Nothing beats a slow-cooked meal, especially when it doesn’t require you to be in the kitchen all day. Assemble the ingredients for this pot roast in the crockpot in the morning, and by that evening, your kitchen will be filled with the unmistakable aroma of this beloved dish.

Serves 6

For One	For Three	Ingredients
		nonstick cooking spray
2 pounds	6 pounds	beef chuck roast, fat removed or trimmed
2 cups	6 cups	baby carrots, raw
1	3	yellow onion(s), quartered
1 cup	3 cups	celery in 3-inch pieces
4	12	red potatoes, halved
2	6	2-inch cabbage wedges
¼ cup	¾ cup	dried onion flakes
2 tablespoons	¼ cup plus 2 tablespoons	apple cider vinegar
1	3	bay leaf (leaves)
2 tablespoons	¼ cup plus 2 tablespoons	olive oil
2 tablespoons	¼ cup plus 2 tablespoons	store-bought horseradish
3 cups	9 cups	beef broth
½ teaspoon	1½ teaspoons	kosher salt
½ teaspoon	1½ teaspoons	black pepper

Spray one (three) roasting pan(s) with nonstick cooking spray.

Putting the dinner together

Place the chuck roast in the prepared roasting pan(s) or in a crockpot. If you are preparing a triple batch, place the remaining roasts into each of two resealable freezer bags. Add the remaining ingredients to the roasting pan or the crockpot and the resealable freezer bags.

For dinner tonight

Preheat the oven to 325°F. Cover the roasting pan with foil and bake for 2 to 3 hours, or slow-cook in your crockpot on low heat for 6 to 8 hours, until the meat pulls apart easily with a fork.

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To freeze

Label, date, and freeze for up to 3 months. Thaw in the refrigerator before cooking as directed above.

Reuben Casserole

This perennial pleaser is a clever take on the classic sandwich. Preparing it casserole style makes fast work of feeding a hungry crowd.

Serves 6

For One	For Three	Ingredients
		nonstick cooking spray
2 cups	6 cups	nonfat Thousand Island dressing
½ cup	1½ cups	nonfat sour cream
12 slices	36 slices	rye bread, sliced into 1-inch strips
3 cups (1 pound)	9 cups (3 pounds)	sliced pastrami in ½-inch strips
3 cups	9 cups	sauerkraut, drained
2 cups (8 ounces)	6 cups (1½ pounds)	shredded Swiss cheese

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Spray one (three) 9 × 13-inch baking dish(es) with nonstick cooking spray.

Putting the dinner together

In a bowl, combine the dressing and sour cream and mix until well blended. Set aside. Layer one-third of the bread strips on the bottom of the prepared baking dish(es). Layer one-third of the pastrami over the bread, then layer one-third of the sauerkraut over the pastrami, followed by one-third of the sour cream mixture and one-third of the cheese, dividing all of the ingredients equally among the three dishes if you are preparing a triple batch. Repeat the layers again, using one-half of each of the remaining ingredients. Repeat for a third layer, using the remaining bread, meat, sauerkraut, and sauce, and ending with a layer of cheese.

For dinner tonight

Preheat the oven to 350°F. Cover the dish with aluminum foil and bake for 1 hour. Remove the foil and bake for 30 minutes, until the casserole is browned and bubbly and the layers are heated through.

To freeze

Cover the dishes with plastic wrap and heavy-duty aluminum foil. Label, date, and freeze for up to 3 months. Thaw in the refrigerator before cooking as directed above.

Caribbean Blackened Turkey

A turkey tenderloin is transformed on your grill to create a delicious Caribbean themed dinner. Break out the steel-drum music and light a tiki torch.

Serves 6

For One	For Three	Ingredients
2 pounds	8 pounds	turkey breast tenderloin
¼ teaspoon	¼ teaspoon	black pepper
1 teaspoon	3 teaspoons	kosher salt
¼ teaspoon	¾ teaspoon	ground allspice
¼ teaspoon	¾ teaspoon	ground cinnamon
¼ teaspoon	¾ teaspoon	ground cumin
1 tablespoon	3 tablespoons	lite soy sauce
2 tablespoons	6 tablespoons	lime juice
1 teaspoon	3 teaspoons	hot pepper sauce
2 tablespoons	6 tablespoons	apricot preserves
½ cup	1½ cups	minced shallots
2 teaspoons	6 teaspoons	minced garlic
1 teaspoon	3 teaspoons	lime zest

Putting your dinner together

Slice the tenderloin into 1-inch-thick rounds, resulting in 6 slices. Place the turkey slices into a 1-gallon resealable freezer bag. Sprinkle the pepper, salt, allspice, cinnamon, and cumin on the turkey and seal tightly. Toss the bag to coat the slices. Add the remaining ingredients and seal tightly, tossing to coat again.

For dinner tonight

Marinate the turkey in the refrigerator for at least 1 hour. Prepare a grill to medium heat. Remove the turkey from the bag, reserving the marinade, and grill for 5 minutes per side, depending on the thickness. Alternatively, heat an oven broiler to high and spray a broiler pan with cooking spray. Place the turkey on the sprayed pan and broil for 5 minutes per side, depending on the thickness. Meanwhile, boil the remaining marinade for 5 minutes on the stovetop and serve over the turkey tenderloin slices.

To freeze

Label, date, and freeze for up to 3 months. Thaw in the refrigerator before cooking as directed above.

Caribbean Pork over Rice

This dish calls for jerk seasoning, which can be found in the spice section of most grocery stores. You can buy shredded cooked pork in your supermarket’s meat department, but it’s easy to make it yourself: place a lean pork loin in a crockpot, cover it with canned low-sodium chicken broth, and simmer for eight hours on low. The pork will shred easily when you pull the meat apart with two forks.

Serves 6

For One	For Three	Ingredients
4 cups (1½ pounds)	12 cups (4½ pounds)	shredded cooked pork
2 cups	6 cups	canned chicken broth
½ cup	1½ cups	light unsweetened coconut milk
2 teaspoons	2 tablespoons	jerk seasoning
1 teaspoon	1 tablespoon	grated orange zest
1 cup	3 cups	uncooked white rice for serving
½ cup (4 ounces)	1½ cups (12 ounces)	sliced almonds for garnish

Putting the dinner together

Prepare the rice according to the package directions. In a large bowl, combine the pork, chicken broth, coconut milk, jerk seasoning, and orange zest and stir until incorporated. If you are preparing a triple batch, divide the mixture into three equal portions. Set aside one portion for tonight and divide the other two portions equally between two 1-gallon resealable freezer bags.

For dinner tonight

Heat a skillet over medium-high heat. Add the meat mixture and bring to a boil. The pork should be heated through. Serve over the rice and garnish with the sliced almonds.

To freeze

Place ½ cup of the remaining sliced almonds into each of two 1-quart resealable freezer bags. Place 3 cups cooked and cooled rice in a 1-gallon resealable freezer bag. Place the bags of almonds, rice, and pork into a 1-gallon resealable freezer bag. Repeat with the remaining almonds, rice, and pork. Label, date, and freeze for up to 3 months. Thaw in the refrigerator before cooking as directed above. To reheat the rice, put the rice and ½ cup broth or water in a dish. Cover and cook in the microwave for 1-minute intervals until the broth is absorbed.

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Pork Tenderloin with Pears

Pork, pears, and onions are seasoned to perfection in this dish; just add rice or pasta and you have an elegant dinner party perfectly suited for a small dinner table. Serve this with the Pumpkin Icebox Pie.

Serves 6

For One	For Three	Ingredients
		nonstick cooking spray
6 (1½ pounds)	18 (4½ pounds)	1-inch-thick slices pork tenderloin
2 cups	6 cups	yellow onions, thinly sliced
1	3	15-ounce can(s) pears with syrup
2 teaspoons	2 tablespoons	minced garlic
¼ cup	¾ cup	dried cranberries
½ cup	1½ cups	white wine
¼ cup	¾ cup	balsamic vinegar
1 tablespoon	3 tablespoons	olive oil
1 teaspoon	1 tablespoon	dried thyme
¼ teaspoon	¾ teaspoon	ground nutmeg
½ teaspoon	1½ teaspoons	grated fresh ginger
1 teaspoon	1 tablespoon	kosher salt
1 teaspoon	1 tablespoon	black pepper

Spray one (three) 9 × 13-inch baking dish(es) with nonstick cooking spray.

Putting the dinner together

Place 6 pork loin slices in the prepared baking dish(es) or in a crockpot. If you are preparing a triple batch, divide the remaining slices equally between two 1-gallon resealable freezer bags. Set aside. In a large bowl, combine the remaining ingredients and mix until incorporated. If you are preparing a triple batch, pour one-third of the mixture into the crockpot or baking dish, and divide the remaining mixture equally between the two bags filled with the pork tenderloin.

For dinner tonight

If you are using a baking dish, preheat the oven to 325°F. Cover the dish with aluminum foil and bake for 2 hours or until the internal temperature of the pork reads 160°F on a meat thermometer. Alternatively, slow-cook the pork in the crockpot on low heat for 5 to 6 hours, until the pork is tender.

To freeze

Label, date, and freeze for up to 3 months. Thaw in the refrigerator before cooking as directed above.

Cider-Braised Pork Loin Chops

This sweet and savory pork dish is great for entertaining, as it gives the impression that you’ve spent a lot of time in the kitchen.

Serves 6

For One	For Three	Ingredients
6 (1½ pounds)	18 (4½ pounds)	1-inch-thick slices pork tenderloin
1	3	15-ounce can(s) diced tomatoes with juice
3	9	Granny Smith apples, peeled, cored, and sliced 1 inch thick
1½ pounds	4½ pounds	new potatoes, halved and boiled for 10 minutes
1	3	yellow onion(s), sliced into ½-inch-thick slices
1 cup	3 cups	chicken broth
¾ cup	2¼ cups	frozen apple juice concentrate
¹/₃ cup	1 cup	apple cider vinegar
1 tablespoon	3 tablespoons	minced garlic
2 teaspoons	2 tablespoons	olive oil
¼ cup	¾ cup	low-fat yogurt-based spread or butter, melted
¹/₃ cup	1 cup	light brown sugar, packed
2 teaspoons	2 tablespoons	dried parsley
½ teaspoon	1½ teaspoons	dried thyme
pinch	3 pinches	allspice

Putting the dinner together

If you are preparing a triple batch, set aside 6 slices of pork loin for one batch, and divide the remaining pork loin equally between two resealable freezer bags.

In a large bowl, combine the remaining ingredients and stir gently until incorporated. If you are preparing a triple batch, set aside one-third of the mixture and divide the remaining mixture equally between the resealable freezer bags holding the pork slices.

For dinner tonight

Heat a large skillet or a flameproof casserole over high heat. Spoon 2 to 3 teaspoons of the liquid mixture into the pan, then add the pork loin slices. Cook for 2 to 3 minutes per side. Reduce the heat to medium and add the remaining mixture, stirring gently to mix. Cover and cook for 30 to 45 minutes, until the pork is tender. Serve.

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To freeze

Label, date, and freeze for up to 3 months. Thaw in the refrigerator before cooking as directed above.

Chicken in Herbed Mustard Sauce

Fennel gives this basic garlic and white wine marinade a distinct flavor. Roasted-garlic mashed potatoes are the perfect accompaniment for this family-style dinner. It is also delicious served over egg noodles or rice.

Serves 6

For One	For Three	Ingredients
¹/₃ cup	1 cup	lemon juice
¹/₃ cup	1 cup	white wine
¹/₃ cup	1 cup	Dijon mustard
1 tablespoon	3 tablespoons	minced garlic
1 tablespoon	3 tablespoons	dried rosemary
2 tablespoons	¼ cup plus 2 tablespoons	whole black peppercorns
1 teaspoon	1 tablespoon	fennel seeds
½ teaspoon	1½ teaspoons	red pepper flakes
1 cup	3 cups	chicken broth
1 tablespoon	3 tablespoons	olive oil
2 tablespoons	¼ cup plus 2 tablespoons	cornstarch
6	18	4-ounce boneless, skinless chicken breast halves

Putting the dinner together

In a large bowl, combine the lemon juice, wine, mustard, garlic, rosemary, peppercorns, fennel seeds, and red pepper flakes and stir. Set aside. In a small bowl, combine the chicken broth, olive oil, and cornstarch and mix until incorporated. Combine the wine mixture and the cornstarch mixture in a resealable freezer bag. If you are preparing a triple batch, divide the liquid mixture equally among the three resealable freezer bags. Add 6 chicken breast halves to each bag and mix gently.

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For dinner tonight

Refrigerate the chicken until ready to cook. Heat a skillet over medium-high heat. Add the chicken and marinade. Bring the marinade to a boil and cook the chicken for 5 minutes per side, allowing the sauce to thicken. Serve.

To freeze

Label, date, and freeze for up to 3 months. Thaw in the refrigerator before cooking as directed above.

Herb-Tomato Chicken

Chicken breasts topped with fresh tomatoes, a creamy sauce, and seasoned breading, this is a delicious dish to share at your next potluck dinner.

Serves 6

For One	For Three	Ingredients
		nonstick cooking spray
6	18	4-ounce boneless, skinless chicken breast halves
¼ cup	¾ cup	canned cream of celery soup
2 teaspoons	2 tablespoons	minced garlic
1 tablespoon	3 tablespoons	Dijon mustard
6 slices	18 slices	¼-inch-thick tomato slices
½ teaspoon	1½ teaspoons	kosher salt
1 teaspoon	1 tablespoon	black pepper
½ cup	1½ cups	seasoned bread crumbs
2 tablespoons	¼ cup plus 2 tablespoons	dried parsley
2 teaspoons	2 tablespoons	dried rosemary

Spray one (three) 9 × 13-inch baking dish(es) with nonstick cooking spray.

Putting the dinner together

Place the chicken breasts in the prepared baking dish(es). Set aside. In a bowl, combine the soup, garlic, and mustard and stir until well mixed. Spread equal amounts of the sauce on each chicken breast. Top with tomato slices. If you are preparing a triple batch, divide the ingredients equally among the three dishes. Set aside. In a small bowl, combine the salt, pepper, bread crumbs, parsley, and rosemary. Sprinkle equal amounts of the herb mixture evenly over the chicken and tomatoes.

For dinner tonight

Preheat the oven to 375°F. Bake the dish, uncovered, for 40 to 50 minutes, until the internal temperature of the chicken is 165°F.

To freeze

Cover each dish with plastic wrap and heavy-duty aluminum foil. Label, date, and freeze for up to 3 months. Thaw in the refrigerator before cooking as directed above.

Swiss Chicken

This dish of chicken cutlets covered with Swiss cheese and cooked in a mushroom soup and wine mixture will bring back memories of your grandmother’s comforting chicken dish. It freezes beautifully.

Serves 6

For One	For Three	Ingredients
		nonstick cooking spray
6	18	4-ounce boneless, skinless chicken breast halves
6 slices (5 ounces)	18 slices (1 pound)	Swiss cheese
1	3	10-ounce can(s) cream of mushroom soup
1 cup	3 cups	white wine
2 cups	6 cups	seasoned dry stuffing mix
¾ stick (3 ounces)	2 sticks (8 ounces)	low-fat yogurt-based spread or butter, melted

Spray one (three) 9 × 13-inch baking dish(es) with nonstick cooking spray.

Putting your dinner together

Place 6 chicken breasts in the prepared baking dish(es) and cover each cutlet with a slice of cheese. Set aside. In a bowl stir together the soup and wine until combined. Spoon equal amounts of the soup mixture over each chicken cutlet. Sprinkle equal amounts of the stuffing mix and melted spread over each dish.

For dinner tonight

Preheat the oven to 350°F. Bake the dish, uncovered, for 1 hour or until the internal temperature of the chicken reaches 165°F.

To freeze

Cover each dish with plastic wrap and heavy-duty aluminum foil. Label, date, and freeze for up to 3 months. Thaw in the refrigerator before cooking as directed above.

Chicken Cordon Bleu

This chicken dish is the one to make when company comes. If you have it on hand in the freezer, elegant entertaining is as easy as popping this dish in the oven and tossing a salad.

Serves 6

For One	For Three	Ingredients
		nonstick cooking spray
6	18	4-ounce boneless, skinless chicken breast halves
6 (3 ounces)	18 (9 ounces)	ham, thinly sliced
6 (5 ounces)	18 (1 pound)	Swiss cheese, sliced
½ cup	1½ cups	canned cream of chicken soup
¼ cup	¾ cup	white wine
¼ cup	¾ cup	nonfat sour cream
1 tablespoon	3 tablespoons	Dijon mustard
1 cup (4 ounces)	3 cups (12 ounces)	mushrooms, sliced
1 teaspoon	1 tablespoon	minced garlic
¼ teaspoon	¾ teaspoon	ground nutmeg
1 teaspoon	1 tablespoon	kosher salt
½ teaspoon	1½ teaspoons	black pepper
2	6	scallions, chopped

Spray one (three) 9 × 13-inch baking dish(es) with nonstick cooking spray.

Putting the dinner together

Place the chicken breasts on a plastic cutting board. Arrange a slice of ham and Swiss cheese on top of each one. Roll each chicken breast tightly and secure with a toothpick. Place the rolled breasts in the prepared baking dish(es). In a bowl, combine the soup, wine, sour cream, mustard, mushrooms, garlic, nutmeg, salt, and pepper and mix thoroughly. Pour the mixture over the chicken, dividing the mixture equally among the three dishes if you are preparing a triple batch. Sprinkle with the scallions.

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For dinner tonight

Preheat the oven to 375°F. Bake, uncovered, for 45 minutes or until the internal temperature of the chicken reaches 165°F.

To freeze

Cover the dishes with plastic wrap and heavy-duty aluminum foil. Label, date, and freeze for up to 3 months. Thaw in the refrigerator before cooking as directed above.

Chicken Parmesan

This Italian restaurant standard is so easy to put together at home, you want to add the Chianti bottles and red-checkered tablecloths. For a side dish, boil some pasta, toss with a little olive oil and a handful of Parmesan, and top with fresh chopped parsley. Allow at least 2 hours for the chicken to marinate before baking or freezing it.

Serves 6

For One	For Three	Ingredients
		nonstick cooking spray
½ cup	1½ cups	nonfat Italian dressing
6	18	4-ounce boneless, skinless chicken breast halves
1 cup (4 ounces)	3 cups (12 ounces)	grated Parmesan cheese
²/₃ cup	2 cups	seasoned bread crumbs
1 teaspoon	1 tablespoon	paprika
1 teaspoon	1 tablespoon	sugar
1 teaspoon	1 tablespoon	kosher salt
1 teaspoon	1 tablespoon	black pepper
2 cups	6 cups	store-bought marinara sauce

Spray one (three) 9 × 13-inch baking dish(es) with nonstick cooking spray.

Putting the dinner together

Pour the Italian dressing in a bowl and add the chicken. Marinate in the refrigerator for at least 2 hours. Meanwhile, in a shallow bowl, mix together the Parmesan, bread crumbs, paprika, sugar, salt, and pepper. Spread the marinara sauce in the bottom of the prepared baking dish(es). Dredge the marinated chicken in the bread crumb mixture. Place 6 chicken breasts in the prepared baking dish(es) and sprinkle equally with the bread crumb mixture.

For dinner tonight

Preheat the oven to 350°F. Bake, uncovered, for 1 hour or until the internal temperature of the chicken reaches 165°F.

To freeze

Cover with plastic wrap and heavy-duty aluminum foil. Label, date, and freeze for up to 3 months. Thaw in the refrigerator before cooking as directed above.

TIMELINE FOR A 6:00 p.m. DINNER

5:00 P.M. Put dinner in the oven. You can put it in earlier at a lower temperature if needed. A good rule of thumb is to add 25 extra baking minutes for every 25°F you lower the temperature.

5:40 P.M. Set the table and empty the dishwasher at same time. Put on music and turn the TV off.

5:45 P.M. Make a side dish such as an easy salad, sliced fruit, rice, or pasta.

Teriyaki Chicken

Once boiled, ginger-soy marinade for this dish makes a delicious sauce for the chicken. Serve it with fluffy rice and mandarin oranges.

Serves 6

For One	For Three	Ingredients
1 cup	3 cups	lite soy sauce
½ cup	1½ cups	sugar
½ cup	1½ cups	white wine
zest of 1	zest of 3	orange(s), grated
1 teaspoon	1 tablespoon	grated fresh ginger
1 teaspoon	1 tablespoon	minced garlic
¼ teaspoon	¾ teaspoon	red pepper flakes
6	18	4-ounce boneless, skinless chicken breast halves

Putting your dinner together

In a bowl, combine all the ingredients except the chicken and stir until incorporated. Pour the marinade into a resealable freezer bag, dividing it equally among three if you are preparing a triple batch. Add 6 chicken breasts to each bag and seal.

For dinner tonight

Refrigerate the chicken until ready to cook. Prepare a hot grill or broiler or heat and spray a nonstick pan with vegetable oil over high heat. Cook the chicken for 10 minutes per side or until the internal temperature of the chicken reaches 165°F. Meanwhile, boil the marinade in a saucepan for 5 minutes. Serve with the chicken.

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To freeze

Label, date, and freeze for up to 3 months. Thaw in the refrigerator before cooking as directed above.

Chicken Stir-Fry

Chopping vegetables takes a bit of time, but preparing a triple batch saves you time in the long run. Steam some rice and slice some cucumbers and place in a bowl with seasoned rice vinegar, and you have a theme dinner party. Don’t forget the fortune cookies!

Serves 6

For One	For Three	Ingredients
¼ cup	¾ cup	sesame oil
½ cup	1½ cups	honey
½ cup	1½ cups	lite soy sauce
3 teaspoons	½ cup plus 1 tablespoon	minced garlic
¹/₈ teaspoon	³/₈ teaspoon	red pepper flakes
6	18	scallions, chopped
1	3	green pepper(s), sliced into ¼-inch pieces
1	3	red pepper(s), sliced into ¼-inch pieces
1	3	large carrot(s), sliced into ¼-inch pieces
6	18	4-ounce boneless, skinless chicken breast halves, sliced into 1-inch-thick pieces

Putting your dinner together

Make each batch separately. In a bowl, combine the sesame oil, honey, soy sauce, garlic, and red pepper flakes and stir to combine. Pour soy sauce mixture into each of three resealable freezer bags. Add 6 chicken breasts to each bag.

For dinner tonight

Allow the chicken to marinate for 4 to 5 hours. Heat a large skillet over high heat. Add the chicken and the marinade and cook for 5 minutes, just until the chicken loses its color. Remove the chicken with a slotted spoon and set aside. Add the scallions, bell peppers, and carrot(s) to the hot pan and cook for 1 minute. Return the chicken to the pan and cook for 4 to 5 more minutes, until heated through, and serve.

To freeze

Place each batch of vegetables in a separate resealable freezer bag. Place the bags containing the chicken and marinade into the vegetable bag and seal tightly. Label, date and freeze for up to 3 months. Thaw in the refrigerator before cooking as directed above.

Spicy Lime Chicken

You can transform a simple chicken breast into a savory, fiery, and succulent dinner with a combination of limes, garlic, and cayenne. Serve this with Black Bean and Rice Salad or over white rice.

Serves 6

For One	For Three	Ingredients
½ cup	1½ cups	low-sodium canned chicken broth
zest of 1	zest of 3	lime(s)
¹/₃ cup	²/₃ cup	lime juice
2 tablespoons	¼ cup plus 2 tablespoons	olive oil
2 tablespoons	6 tablespoons	dried parsley
1 teaspoon	1 tablespoon	minced garlic
1 tablespoon	3 tablespoons	dried onion flakes
1 teaspoon	1 tablespoon	dried thyme
1 teaspoon	1 tablespoon	kosher salt
¼ teaspoon	¾ teaspoon	cayenne pepper
1 teaspoon	1 tablespoon	black pepper
6	18	4-ounce boneless, skinless chicken breast halves

Putting the dinner together

In a 1-gallon resealable freezer bag, combine all the ingredients except the chicken and stir thoroughly. If you are preparing a triple batch, divide the ingredients between two resealable freezer bags. Add 6 chicken breasts to each bag.

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For dinner tonight

Heat a skillet over high heat. Add the chicken and liquid to the pan and cook the chicken for 3 minutes on each side. Reduce the heat to medium and cook until the internal temperature of the chicken is 165°F, 5 to 8 minutes per side.

To freeze

Label, date, and freeze for up to 3 months. Thaw in the refrigerator before cooking as directed above.

Crockpot Jambalaya

Serve this dish over steamed white or brown rice for a no-fuss meal. Stir in some shelled and cooked shrimp just before serving if you like.

Serves 6

For One	For Three	Ingredients
6	18	4-ounce boneless, skinless chicken breast halves, cut into thirds
½ pound	1½ pounds	turkey kielbasa, sliced on the diagonal into 2-inch pieces
1	3	15-ounce can(s) diced tomatoes, with juice
1 cup	3 cups	green or red bell pepper(s), diced into 1-inch pieces
1 cup	3 cups	yellow onion(s), diced into 1-inch pieces
1 cup	3 cups	celery, diced into 1-inch pieces
1 cup	3 cups	whole pitted black olives
½ cup	1½ cups	chicken broth
1 tablespoon	3 tablespoons	cayenne pepper
1 teaspoon	1 tablespoon	dried oregano
1 teaspoon	1 tablespoon	Cajun seasoning
1 teaspoon	1 tablespoon	minced garlic

Putting your dinner together

Combine the ingredients in a crockpot. If you are preparing a triple batch, mix the ingredients together in a large bowl and place one-third of the mixture in a crockpot. Divide the remaining mixture equally between two resealable freezer bags.

For dinner tonight

Set the crockpot on low and cook for 6 to 7 hours, until Serve over rice.

To freeze

Slide each bag into a second resealable freezer bag. Label, date, and freeze for up to 3 months. Thaw in the refrigerator before cooking as directed above.

Mango Curry Chicken

Spoon these succulent pieces of chicken over a mound of fluffy rice and sprinkle with chopped cashew nuts and fresh cilantro for a dramatic presentation. The sweet and savory sauce is addictive, so triple the recipe to indulge a desire on a moment’s notice.

Serves 6

For One	For Three	Ingredients
½ cup	1½ cups	yellow onions, chopped
1 tablespoon	3 tablespoons	sugar
1 teaspoon	1 tablespoon	curry powder
1 teaspoon	1 tablespoon	ground coriander
¼ teaspoon	¾ teaspoon	ground cinnamon
¹/₈ teaspoon	¼ teaspoon	cayenne pepper
½ teaspoon	1½ teaspoons	turmeric
½ teaspoon	1½ teaspoons	kosher salt
pinch	3 pinches	ground cloves
6	18	4-ounce boneless, skinless chicken breast halves, cut into thirds
½	1½	15-ounce can(s) diced tomatoes with juice
½ cup	1½ cups	store-bought mango chutney

Putting the dinner together

In a large bowl, combine the ingredients and stir well to combine. If you are preparing a triple batch, use one-third tonight and divide the remainder between two resealable freezer bags.

For dinner tonight

Spoon the chicken mixture into a crockpot. Cook in the crockpot on the low setting for 4 hours. Alternatively, heat a skillet over medium heat and cook the mixture for 20 minutes or until the chicken is cooked through. Serve over rice and sprinkle with ½ cup chopped cashew nuts and ¼ cup fresh chopped cilantro, if desired.

To freeze

Label, date, and freeze the bags for up to 3 months. Thaw in the refrigerator before cooking and serve as directed above.

Chicken with Red Potatoes

Ranch dressing makes the perfect creamy sauce for tender chicken and potatoes. Red potatoes have such thin skins that there’s no need to peel them, and the skin is full of nutrients.

Serves 6

For One	For Three	Ingredients
		nonstick cooking spray
1½ pounds	4½ pounds	red potatoes, quartered and blanched in boiling water for 3 minutes
1 cup	3 cups	red bell pepper(s), sliced into ¼-inch pieces
6	18	4-ounce boneless, skinless chicken breast halves, cut into thirds
1 cup	3 cups	nonfat sour cream
1	3	10.5-ounce can(s) cream of chicken soup
1	3	1-ounce package(s) powdered ranch salad dressing mix
1 teaspoon	1 tablespoon	garlic salt

Spray one (three) 9 × 13-inch baking dish(es) with nonstick cooking spray.

Putting the dinner together

Spread the potatoes in the bottom of the prepared baking dish(es). Layer the bell pepper(s) and chicken breasts on top of the potatoes. Set aside. If you are preparing a triple batch, layer an equal amount of potatoes, bell peppers, and chicken in each of the three dishes.

In a large bowl, combine the sour cream, soup, ranch dressing mix, and salt and stir thoroughly. Spread over the chicken, dividing the mixture equally among the three dishes if you are preparing a triple batch.

For dinner tonight

Preheat the oven to 350°F. Cover the dish with aluminum foil and bake for 1½ hours, until browned and bubbly.

To freeze

Cover with plastic wrap and heavy-duty aluminum foil. Label, date, and freeze for up to 3 months. Thaw in the refrigerator before cooking as directed above.

LET’S TALK

Light a candle.

It creates a warm atmosphere.
It suggests a special time.
The flame provides soft light and a focal point for our attention.
It’s naturally relaxing and soothing.

Crispy Picnic Chicken

This chicken is delicious hot or cold, making it the ultimate portable dinner. Bake and serve it immediately, or chill and take it on a picnic. Slide it into a picnic basket with the Quick Raspberry Pie and head to the nearest grassy meadow or your own backyard.

Serves 6

For One	For Three	Ingredients
		nonstick cooking spray
8	24	cut-up chicken fryer pieces
1 cup	3 cups	nonfat egg substitute
2 cups	6 cups	crushed Rice Krispies cereal
½ teaspoon	1½ teaspoons	garlic powder
½ teaspoon	1½ teaspoons	kosher salt
½ teaspoon	1½ teaspoons	black pepper

Spray one (three) 9 × 13-inch baking dish(es) with nonstick cooking spray.

Putting the dinner together

Place the chicken pieces in a large bowl. Pour the egg substitute over the chicken and stir to coat thoroughly. Set aside. In another bowl, combine the crushed Rice Krispies, garlic powder, salt, and pepper.

Roll each piece of the chicken in the Rice Krispies mixture, coating thoroughly, and place the chicken in the prepared baking dish(es). If you are preparing a triple batch, arrange 8 pieces of chicken in each dish, placing a mixture of parts in each one. Spray chicken pieces lightly with vegetable spray.

For dinner tonight

Preheat the oven to 350°F. Bake, uncovered, for 1 hour or until the chicken reaches 165°F on a meat thermometer. You can serve it hot or refrigerate overnight and serve it chilled.

To freeze

Cover the dishes with plastic wrap and heavy-duty aluminum foil. Label, date, and freeze for up to 3 months. Thaw in the refrigerator before baking as directed above.

Chicken and Black Bean Chili

This hearty dish is perfect to serve on cool fall weekends after sporting activities or winter weekends après ski. Offer sour cream and shredded Cheddar cheese as garnishes.

Serves 6

For One	For Three	Ingredients
		nonstick cooking spray
3	9	15-ounce can(s) black beans, drained
2 cups	6 cups	cooked chicken, diced
2 teaspoons	2 tablespoons	minced garlic
1 cup	3 cups	yellow onions, diced
¼ cup, or to taste	¾ cup, or to taste	canned jalapeños, drained and sliced
1	3	28-ounce can(s) diced tomatoes with juice
2 tablespoons	¼ cup plus 2 tablespoons	chili powder
1 tablespoon	3 tablespoons	ground cumin
2 teaspoons	2 tablespoons	ground coriander

Spray one (three) 9 × 13-inch baking dish(es) with nonstick cooking spray.

Putting the dinner together

In a large bowl, combine the ingredients and stir. Transfer to the prepared baking dish(es) or a crockpot or stockpot. If you are preparing a triple batch, divide the remainder equally between two resealable freezer bags.

For dinner tonight

Preheat the oven to 325°F. Bake the dish, covered, for 2 hours. Alternatively, turn the crockpot to low and cook for 5 to 6 hours. To cook in a stockpot, simmer the chili over low heat for 2 to 3 hours, stirring often, until thickened.

To freeze

Label, date, and freeze for up to 3 months. Thaw in the refrigerator before cooking as directed above.

DREAM CHICKEN

For moist and tender chicken breast, boil a large pot of water and add boneless, skinless chicken breasts with a teaspoon each of garlic powder and lemon pepper. Return the water to a boil and cook for 5 to 10 minutes, or until the chicken is cooked through. Remove the chicken from the water, cool, and cut up with a knife or kitchen scissors. Cook more than you need for your recipe, and freeze the remainder in resealable freezer bags for later use.

Chicken Potpie

Few dishes measure up to a home-cooked potpie. Not only is it the ultimate comfort food, it’s also a great dish to make when there’s chicken (or turkey) left over from dinner the night before. We use carrots and potatoes here, but you can just as easily use turnips and parsnips for a slightly different version.

Serves 6

For One	For Three	Ingredients
		nonstick cooking spray
1 cup	3 cups	large carrot(s), diced
1 cup	3 cups	celery, diced
2 cups	6 cups	frozen potatoes, diced
¼ cup	¾ cup	crumbled cooked bacon
1 cup	3 cups	yellow onion(s), diced
2 cups	6 cups	cooked chicken or turkey, diced
1 cup	3 cups	chicken broth
1	3	10-ounce can(s) cream of chicken soup
¼ cup	¾ cup	all-purpose flour
1 teaspoon	1 tablespoon	dried basil
1 teaspoon	1 tablespoon	dried tarragon
1 teaspoon	1 tablespoon	kosher salt
½ teaspoon	1½ teaspoons	black pepper
1	3	9-inch round(s) store-bought pie dough

Spray one (three) deep dish pie plate(s) with nonstick cooking spray.

Putting the dinner together

In a large bowl, combine the ingredients and mix until incorporated. Spoon equal amounts of the mixture into the prepared baking dish(es). Set aside.

Using a rolling pin, gently roll and stretch the dough, on a lightly floured work surface, that will hang 1 inch over the edges of the pie plate. Lay the dough over the pie plate and crimp the edges.

Make three or four slits on the surface of the crust with a butter knife.

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For dinner tonight

Preheat the oven to 350°F. Cover the dish with aluminum foil and bake for 1½ hours. Remove the foil and bake for 10 minutes more or until the crust is golden.

To freeze

Cover each dish with plastic wrap and heavy-duty aluminum foil. Label, date, and freeze for up to 3 months. Thaw in the refrigerator before cooking as directed above.

Chicken and Artichoke Casserole

A little curry powder lends a hint of warmth to this soothing casserole, a Dream Dinners favorite. Use low-sodium cream of chicken soup if you are watching your sodium intake.

Serves 6

For One	For Three	Ingredients
		nonstick cooking spray
1½ cups	4½ cups	uncooked white rice
1 cup	3 cups	marinated artichoke hearts, drained
3	9	scallions, chopped
2 cups	6 cups	cooked chicken in 1-inch pieces
1	3	10-ounce can(s) cream of chicken soup
½ cup	1½ cups	nonfat mayonnaise
1 tablespoon	3 tablespoons	lemon juice
½ teaspoon	1½ teaspoons	black pepper
½ teaspoon	1½ teaspoons	curry powder
2 cups	6 cups	seasoned croutons
1 cup (4 ounces)	3 cups (12 ounces)	low-fat shredded cheese blend
1 tablespoon	3 tablespoons	dried parsley

Spray one (three) 9 × 13-inch baking dish(es) with nonstick cooking spray.

Putting the dinner together

Place the rice on the bottom of the prepared baking dish(es). Layer with the artichokes, scallions, and chicken, dividing the ingredients equally among the three dishes if you are preparing a triple batch. Set aside. In a bowl, combine the soup, mayonnaise, lemon juice, pepper, and curry powder and stir until incorporated. Spread the soup mixture over the chicken mixture. Top with the croutons, cheese, and parsley.

For dinner tonight

Preheat the oven to 375°F. Bake for 1 hour or until the cheese is melted and bubbly.

To freeze

Cover the dishes with plastic wrap and heavy-duty aluminum foil. Label, date, and freeze for up to 3 months. Thaw in the refrigerator before cooking as directed above.

COOKING RICE IN LARGE QUANTITIES

Cook large batches of rice all at the same time, cool in the refrigerator uncovered in a shallow pan, and place in resealable freezer bags to freeze, or use for times-three cooking as needed. A good rule of thumb for cooking rice is to put 2 parts cold water to 1 part rice in a saucepan over high heat on your stovetop. Cover and bring to a boil. Leave covered and remove from the heat. Let it sit, covered, for 20 minutes or until the water is absorbed. The rice will not be quite done—tender, but not completely soft.

Cheesy Chicken and Rice Casserole

If you have a family full of picky eaters to feed, this is the dinner for you. Prepare this meal on a busy weeknight, toss a green salad, and dinner is served.

Serves 6

For One	For Three	Ingredient
		nonstick cooking spray
1½ cups	4½ cups	uncooked white rice
1	3	16-ounce bag(s) frozen corn kernels
2 cups (8 ounces)	6 cups (1½ pounds)	low-fat shredded cheese blend
2 cups	6 cups	cooked chicken breast, diced
1 cup	3 cups	yellow onion(s), diced
1 tablespoon	3 tablespoons	sugar
2 teaspoons	2 tablespoons	kosher salt
2 teaspoons	2 tablespoons	chili powder
2 teaspoons	2 tablespoons	paprika
2 cups	6 cups	nonfat milk

Spray one (three) 9 × 13-inch baking dish(es) with nonstick cooking spray.

Putting the dinner together

Put the rice, corn, cheese, chicken, and onion(s) in a large bowl and mix together. Combine the sugar, salt, and chili powder. Divide the rice mixture equally among the three dishes if you are preparing a triple batch. Sprinkle equal amounts of the chili powder mixture over each. Sprinkle the paprika on top.

For dinner tonight

Preheat the oven to 350°F. Pour the milk into the baking dish. Bake, covered with aluminum foil, for 1½ hours or until the cheese begins to bubble.

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To freeze

Pour 2 cups milk into each of two resealable freezer bags and seal. Place one bag of milk on top of each baking dish. Cover the dishes with plastic wrap and heavy-duty aluminum foil. Label, date, and freeze for up to 3 months.

Thaw in the refrigerator. Pour the milk into the baking dish and bake as directed above.

Baked Chicken Salad

Layers of vegetables and chicken are baked in a tangy soy sauce, then topped with crunchy chow mein noodles in this baked “salad.” Serve fresh sliced cucumbers and good bread with this salad for a hearty lunch or dinner.

Serves 6

For One	For Three	Ingredients
		nonstick cooking spray
3 cups	9 cups	cooked chicken meat, diced
3 tablespoons	½ cup plus 1 tablespoon	lemon juice
1 teaspoon	1 tablespoon	kosher salt
¼ cup	¾ cup	soy sauce
1 tablespoon	3 tablespoons	sesame oil
1 cup	3 cups	fat-free sesame dressing
2 cups	6 cups	celery, chopped
1 cup	3 cups	green bell pepper(s), chopped
6	18	scallions, chopped
1 cup	3 cups	carrots, diced
½ cup (2 ounces)	1½ cups (6 ounces)	almonds, sliced
2 cups	6 cups	chow mein noodles

Spray one (three) 9 × 13-inch baking dish(es) with nonstick cooking spray.

Putting the dinner together

In a large bowl, combine the chicken, lemon juice, salt, soy sauce, sesame oil, and sesame dressing and mix gently. Add the celery, bell pepper(s), scallions, and carrots and mix. Spoon the mixture into the prepared baking dish. If you are preparing a triple batch, use one-third tonight and divide the remainder between two resealable freezer bags.

For dinner tonight

Preheat the oven to 350°F. Sprinkle the top of the baking dish with the almonds and Chinese noodles. Bake, uncovered, for 30 to 45 minutes, until the top is bubbly and crisp.

To freeze

Combine 2 cups of chow mein noodles and ½ cup of almonds in each of two resealable freezer bags. Place one in each of the bags filled with chicken and vegetables. Label, date, and freeze for up to 3 months. Thaw in the refrigerator before cooking as directed above.

FOODS THAT FREEZE BEST

Uncooked proteins, like chicken, pork, and beef.
Fresh carrots, zucchini, onions, and celery, but not fresh potatoes.
Mayonnaise does not freeze. Substitute cream cheese or sour cream if a recipe calls for mayonnaise as a sauce base.
When converting a regular recipe to a freezer recipe, use extra liquid, stock, or milk.

Arroz con Pollo

Arroz con pollo, or rice with chicken, is a classic Spanish one-pot meal.

Serves 6

For One	For Three	Ingredients
		nonstick cooking spray
1 cup	3 cups	uncooked white rice
1	3	15-ounce can(s) black beans, drained
1 cup	3 cups	frozen corn kernels
6	18	4-ounce boneless, skinless chicken breast halves
1 teaspoon	1 tablespoon	kosher garlic salt
¼ teaspoon	¾ teaspoon	black pepper
½ cup	1½ cups	chicken broth
1 cup	3 cups	store-bought salsa
1 cup	3 cups	store-bought marinara sauce
½ cup	1½ cups	red bell pepper(s), sliced
½ cup	1½ cups	scallions, chopped
¼ cup	¾ cup	fresh cilantro, chopped
¼ teaspoon	¾ teaspoon	ground cumin
1 teaspoon	1 tablespoon	minced garlic
1 cup (4 ounces)	3 cups (12 ounces)	low-fat shredded cheese blend

Spray one (three) 9 × 13-inch baking dish(es) with nonstick cooking spray.

Putting the dinner together

Prepare the rice according to the package directions. Spread the rice over the bottom of the prepared baking dish(es). Layer the beans, corn, and chicken over the rice and sprinkle with the salt and pepper. Set aside. In a large bowl, combine the chicken broth, salsa, marinara sauce, bell pepper(s), scallions, cilantro, cumin, and garlic and mix thoroughly. Pour the mixture in equal amounts over the chicken in each of the three baking dishes if you are preparing a triple batch. Sprinkle cheese over each baking dish.

For dinner tonight

Preheat the oven to 350°F. Bake for 45 minutes to 1 hour, until the internal temperature of the chicken breasts reaches 165°F.

To freeze

Cover the dishes with heavy-duty aluminum foil. Label, date, and freeze for up to 3 months. Thaw in the refrigerator before cooking as directed above.

Stuffed French Bread

A perfect dish for potluck or picnic, this foil-baked filled bread couldn’t be easier to make. If you can’t find chicken sausage, pork is fine; just cook it, remove the casing, and crumble.

Serves 6

For One	For Three	Ingredients
1	3	loaf (loaves) French bread, split in half lengthwise
1 stick (4 ounces)	3 sticks (12 ounces)	low-fat yogurt-based spread or butter
½ cup (4 ounces)	1½ cups (12 ounces)	nonfat cream cheese
½ cup	1½ cups	yellow onion(s), diced
1 tablespoon	3 tablespoons	dried parsley
1 tablespoon	3 tablespoons	poppy seeds
1 cup	3 cups	precooked chicken sausage, cut into ½-inch pieces
20 slices	60 slices	cooked Canadian bacon
9 slices (5 ounces)	27 slices (1 pound)	Swiss cheese

Putting the dinner together

Place a 1 (3) foot-long piece(s) of aluminum foil on a clean workspace and place the bottom half (halves) of the loaf (loaves) on it. Set aside. In a large bowl, cream together the spread, cream cheese, onion(s), parsley, and poppy seeds with a handheld electric mixer. Blend the sausage into the cream cheese mixture. Spread the mixture evenly on the bread halves. Layer the Canadian bacon on the bottom half of the loaf and top with the Swiss cheese slices, dividing the bacon and cheese equally among the three loaves if you are preparing a triple batch. Place the top half of the bread over the toppings and wrap tightly in foil.

For dinner tonight

Preheat the oven to 400°F or heat a grill to medium heat. Bake the bread in the aluminum foil for 15 minutes. Unwrap and slice into 2-inch slices.

To freeze

Label, date, and freeze for up to 3 months. Thaw at room temperature before cooking as directed above.

Parmesan-Crusted Fish Fillets

You can use a variety of white flaky fish for this recipe. Take care not to overcook the fish, as it can get tough and chewy when the natural oils are baked out. Tilapia is one of our favorite fishes for this dish, since it freezes particularly well and children like it.

Serves 6

For One	For Three	Ingredients
		nonstick cooking spray
6 tablespoons	1 cup plus 2 tablespoons	all-purpose flour
6 tablespoons	1 cup plus 2 tablespoons	yellow cornmeal
1 teaspoon	1 tablespoon	garlic powder
1 tablespoon	3 tablespoons	dried parsley
1 tablespoon	3 tablespoons	dried basil
1 teaspoon	1 tablespoon	kosher salt
½ teaspoon	1½ teaspoons	black pepper
½ cup	1½ cups	nonfat egg substitute
½ cup	1½ cups	low-fat buttermilk
6	18	4-ounce tilapia fillets
2 tablespoons	¼ cup plus 2 tablespoons	olive oil
½ cup (2 ounces)	1½ cups (6 ounces)	grated Parmesan cheese

Spray one (three) 9 × 13-inch baking dish(es) with nonstick cooking spray.

Putting your dinner together

In a large shallow bowl, combine the flour, cornmeal, garlic powder, parsley, basil, salt, and pepper and mix thoroughly. Set aside. In a separate shallow bowl, mix together the egg substitute and buttermilk. Dip the fish fillets into the egg mixture and then dredge in the flour mixture until completely covered. Place the breaded fillets in the prepared baking dish(es), arranging 6 in each if you are preparing a triple batch. Sprinkle with the olive oil and Parmesan.

For dinner tonight

Preheat the oven to 450°F. Bake, uncovered, for 8 to 10 minutes, until the fish is crisp and golden brown.

To freeze

Cover the dishes with plastic wrap and heavy-duty aluminum foil. Label, date, and freeze for up to 3 months. Thaw at room temperature before cooking as directed above.

Sake and Soy Marinated Salmon

Salmon is incredibly flavorful and versatile. It is also quite healthful, as it contains important omega-3 fatty acids, which are an essential part of our diet.

Serves 6

For One	For Three	Ingredients
		nonstick cooking spray
½ cup	1½ cups	soy sauce
½ cup	1½ cups	sake, sherry, or white wine
2 tablespoons	¼ cup plus 2 tablespoons	minced fresh ginger
2 tablespoons	¼ cup plus 2 tablespoons	lemon juice
3 tablespoons	½ cup plus 1 tablespoons	sugar
2 tablespoons	¼ cup plus 2 tablespoons	pickled ginger
3	9	scallions, chopped
1 tablespoon	3 tablespoons	sesame seeds
½ cup	¾ cup	dried shiitake mushrooms
2 pounds	6 pounds	boneless, skinless salmon fillets

Spray one (three) 9 × 13-inch baking dish(es) with nonstick cooking spray.

Putting your dinner together

Combine the ingredients in a resealable freezer bag. Marinate the fish for up to 8 hours. If you are preparing a triple batch, combine equal amounts of each ingredient in each of three resealable freezer bags.

For dinner tonight

Preheat the oven to 450°F. Remove the salmon from the marinade with a slotted spoon. Wrap it in heavy-duty aluminum foil and roast for 8 to 10 minutes. Alternatively, prepare a hot grill and cook the fillets for about 5 minutes, until the meat flakes away when poked with a fork. Meanwhile, bring the marinade to a full boil in a saucepan, reduce the heat, and simmer until reduced by half, about 10 minutes. Drizzle the sauce over the salmon and serve.

To freeze

Label, date, and freeze for up to 3 months. Thaw in the refrigerator before cooking as directed above.

Roasted Mediterranean Halibut

Halibut is a firm white fish. A good rule of thumb is to roast it for 7 to 8 minutes per inch of thickness of the steak, making sure the oven has been preheated before roasting. Buy pitted Kalamata olives and use kitchen scissors to cut the basil and sun-dried tomatoes to make fast work of this delicious dish.

Serves 6

For One	For Three	Ingredients
		nonstick cooking spray
6	18	4-ounce boneless, skinless halibut fillets
1½ teaspoons	1 tablespoon plus 1½ teaspoons	minced garlic
¼ cup	¾ cup	fresh basil, chopped
¼ cup	¾ cup	olive oil
¼ cup	¾ cup	pitted Kalamata olives, chopped
1 tablespoon	3 tablespoons	capers, drained
1½ teaspoons	1 tablespoon plus 1½ teaspoons	caper juice
1 tablespoon	3 tablespoons	oil-packed sun-dried tomatoes, drained and chopped
zest and juice of 1	zest and juice of 3	lemon(s)

Spray one (three) 9 × 13-inch baking dish(es) with nonstick cooking spray.

Putting the dinner together

Place the halibut steaks in the prepared baking dish(es). Set aside. In a large bowl, combine the remaining ingredients except the lemon zest and stir until incorporated. Pour the mixture evenly over the halibut, dividing it equally among the dishes if tripling the batch. Sprinkle with the zest.

For dinner tonight

Preheat the oven to 450°F. Roast the halibut in a baking dish, uncovered, for 7 to 8 minutes, until a fork flakes the center with ease.

To freeze

Cover the dishes with plastic wrap and heavy-duty aluminum foil. Label, date, and freeze for up to 3 months. Thaw at room temperature before cooking as directed above.

Dill Shrimp with Angel Hair Pasta

These dill-flavored shrimp make an excellent appetizer on their own, but arrange them atop a bed of just-cooked pasta and dinner is served! If you freeze a package of dry pasta with the shrimp, all of the components for dinner will be at your fingertips.

Serves 6

For One	For Three	Ingredients
1 pound	3 pounds	large shrimp, deveined and peeled
¼ cup	¾ cup	white wine
¼ cup	¾ cup	olive oil
2 tablespoons	¼ cup plus 2 tablespoons	fresh parsley, chopped
2 tablespoons	¼ cup plus 2 tablespoons	scallions, chopped
2 tablespoons	¼ cup plus 2 tablespoons	fresh dill, chopped
1 tablespoon	3 tablespoons	Dijon mustard
½ teaspoon	1½ teaspoons	black pepper
1 teaspoon	1 tablespoon	minced garlic
1	3	bay leaf (leaves)
1 teaspoon	3 teaspoons	kosher salt
2 pounds	6 pounds	dried angel hair pasta

Putting the dinner together

Combine all the ingredients except the pasta in a resealable freezer bag. Divide the ingredients equally among three resealable freezer bags if you are preparing a triple batch. Seal the bag(s) tightly and squeeze gently to mix the ingredients together.

For dinner tonight

Place one bag in the refrigerator to marinate until ready to cook. Meanwhile, cook the pasta in a large pot of boiling water according to the package directions. Heat a skillet over high heat. Add the shrimp mixture and marinade and cook until the shrimp turn pink, about 5 minutes. Place the pasta on a large rimmed platter, spoon the shrimp onto the pasta, and serve.

To freeze

Place the pasta in a separate resealable freezer bag and seal tightly. Place the bag of pasta and a bag of shrimp and marinade into a third resealable freezer bag. Label, date, and freeze for up to 3 months. Thaw at room temperature before cooking as directed above.

Shrimp Creole

Planning a Mardi Gras party? This is the perfect dish for a festive gathering. Serve this with Cajun Dirty Rice.

Serves 6

For One	For Three	Ingredients
1 cup (4 ounces)	3 cups (12 ounces)	button or cremini mushrooms, sliced
¼ cup	¾ cup	olive oil
1 cup	3 cups	celery, diced
¼ cup	¾ cup	all-purpose flour
½ cup	1½ cups	store-bought barbecue sauce
½	1½	15-ounce can(s) diced tomatoes with juice
¼ teaspoon	¾ teaspoon	cayenne pepper
1 teaspoon	1 tablespoon	kosher salt
½ cup	1½ cups	yellow onion(s), diced
1 pound	3 pounds	large shrimp, deveined and peeled

Putting the dinner together

Combine the ingredients in a resealable freezer bag, dividing them equally among three bags if you are preparing a triple batch. Seal tightly and squeeze gently to mix.

For dinner tonight

Place one bag in the refrigerator to marinate until ready to cook dinner. Heat a large skillet over medium-high heat until hot. Add the shrimp and marinade. Cook until the shrimp turns pink, about 5 minutes. Serve immediately over rice.

To freeze

Label, date, and freeze for up to 3 months. Thaw at room temperature before cooking as directed above.

LET’S TALK

Turn off the television and play some fun music, which creates ambience and triggers memories.

Let each family member take turns picking the dinner music.

Music triggers memories.
Music creates ambience.
Music softly fills the room, preventing long silences that can be awkward.

Greatest Grub Ever Crab Chili

This recipe originated with The Greatest Grub Ever company and uses their Greatest Grub Ever Buffalo Hot Sauce. This sauce will knock your socks off. It can be purchased online at www.thegreatestgrubever.com, or you can substitute another favorite hot sauce. Serve with a dollop of sour cream.

Serves 6

For One	For Three	Ingredients
1 cup	3 cups	yellow onion(s), diced
1 cup	3 cups	red bell pepper(s), diced
1 cup	3 cups	yellow bell pepper(s), diced
1 cup	3 cups	orange bell pepper(s), diced
½ cup	1½ cups	jarred jalapeños, drained and diced
1 teaspoon	1 tablespoon	red pepper flakes
½ cup	1½ cups	Greatest Grub Ever Buffalo Hot Sauce or any favorite brand
1 teaspoon	1 tablespoon	dried oregano
1 teaspoon	1 tablespoon	kosher salt
½ teaspoon	1½ teaspoons	ground cumin
1 tablespoon	3 tablespoons	chili powder
1	3	15-ounce can(s) black beans, drained
2 pounds	6 pounds	crabmeat

Putting the dinner together

In a large bowl, combine the onion(s), bell peppers, jalapeños, red pepper flakes, and hot sauce. If you are preparing a triple batch, divide the mixture between a large bowl and two resealable freezer bags. Combine the oregano, salt, cumin, chili powder, and beans in another bowl. Place one-third in each of two additional resealable freezer bags. Divide the crabmeat equally between the mixing bowl and a third set of resealable freezer bags.

For dinner tonight

Heat a skillet over high heat. Add the vegetable mixture and cook for 10 minutes over medium-high heat, stirring often. Add the bean mixture and cook for 5 minutes more. Add the crab and simmer for 10 minutes. Serve hot with sour cream.

To freeze

Place one each of the pepper mixture, bean mixture, and crab into 1-gallon resealable freezer bags. Label, date, and freeze for up to 3 months. Thaw at room temperature before cooking as directed above.

Vegetable Chili

This number-one favorite winter dinner will get you through the cold weather months. Serve the chili with Corn Bread Muffins. Bulgur wheat can be found in the bulk food or natural foods section of the grocery store.

Serves 6

For One	For Three	Ingredients
½ cup	1½ cups	bulgur wheat
½ cup	¾ cup	olive oil
1 cup	3 cups	yellow onion(s), chopped
2 cups	6 cups	celery, diced
1 cup	3 cups	large carrot(s), diced
1 tablespoon	3 tablespoons	minced garlic
¼ cup	¾ cup	tomato paste
1½ cups	4½ cups	white wine
½ cup	1½ cups	red bell pepper(s), diced
½ cup	1½ cups	green bell pepper(s), diced
1 cup	3 cups	zucchini, diced
1	3	15-ounce can(s) diced tomatoes with juice
1	3	15-ounce can(s) kidney beans, drained
1	3	15-ounce can(s) black beans, drained
4 teaspoons	¼ cup	chili powder
1 tablespoon	3 tablespoons	ground cumin
½ teaspoon	1½ teaspoons	cayenne pepper
2 teaspoons	2 tablespoons	dried basil
1 teaspoon	1 tablespoon	dried oregano

Putting the dinner together

In a large bowl, combine the ingredients with 4 (12) cups water. Stir until incorporated. If you are preparing a triple batch, place one-third of the mixture in a crockpot or a large stockpot. Divide the remaining mixture equally between two 1-gallon resealable freezer bags.

For dinner tonight

Cook the chili in the crockpot, on low heat, for 6 to 8 hours, until thickened. Alternatively, cover and simmer over low heat on the stovetop in a stockpot for 2 to 3 hours, until the vegetables are tender.

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To freeze

Label, date, and freeze for up to 3 months. Thaw at room temperature before cooking as directed above.

Vegetarian Tamale Pie

This south-of-the-border shepherd’s pie is the perfect blend of beans, vegetables, and seasonings, topped with a corn bread crust. Serve it with a big green salad for a quick weeknight meal.

Serves 6

For One	For Three	Ingredients
		nonstick cooking spray
1 cup	3 cups	yellow onion(s), diced
½	1½	green bell pepper(s), chopped
2	6	2.25-ounce can(s) sliced black olives, drained
1	3	15-ounce can(s) black beans, drained
3	9	15-ounce can(s) kidney beans, drained
1 cup	3 cups	frozen corn
3 cups	9 cups	store-bought marinara sauce
2 tablespoons	¼ cup plus 2 tablespoons	sugar
1 tablespoon	3 tablespoons	chili powder
¹/₈ teaspoon	¼ plus ¹/₈ teaspoons	cayenne pepper
1	3	15-ounce package(s) corn bread mix
1 cup (4 ounces)	3 cups (12 ounces)	low-fat shredded cheese blend

Spray one (three) 9 × 13-inch baking dish(es) with nonstick cooking spray.

Putting the dinner together

In a large bowl, combine the onion(s), bell pepper(s), half of the olives, the black beans, kidney beans, corn, marinara sauce, sugar, chili powder, and cayenne and mix well to incorporate. Pour into the baking dish, dividing equally among the three dishes if you are preparing a triple batch. Set aside. In a separate bowl, combine 1½ (4½) cups water with the corn bread mix. Spread this mixture evenly over the ingredients in the baking dish(es), dividing it equally among the three dishes if you are preparing a triple batch. Top the corn bread mixture(s) with shredded cheese and the remaining olives.

For dinner tonight

Preheat the oven to 350°F. Bake, uncovered, for 1½ hours or until a toothpick inserted in the corn bread topping comes out clean and the top is golden brown.

To freeze

Cover with plastic wrap and heavy-duty aluminum foil. Label, date, and freeze for up to 3 months. Thaw at room temperature before cooking as directed above.