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Feast in a Flash: Make Your Own Frozen Entrees

The beauty of big-batch cooking

Big-Batch Recipes continued...

Quick Chicken Cassoulet

WebMD Weight Loss Clinic members: Journal as 1 cup hearty stew + 1/2 cup vegetable without added fat

You can serve this either as is as a stew, over rice, or as the filling for a quesadilla (that's what I did for lunch the next day with the leftovers). To make the chicken part easy, buy a roasted chicken from the supermarket and shred all the meat off, discarding the skin. You'll have exactly the amount of chicken needed in this recipe!

1 tablespoon olive oil (or substitute canola oil)
1 package Hillshire Farm Turkey Polska Kielbasa (2/3 less fat), about 10 ounces; cut into 1/4-inch slices
1 large onion, peeled and chopped
2 cups baby carrots, chopped
4 grilled or roasted (boneless and skinless) chicken breasts, torn into chunks
2 cups less-sodium chicken broth
1 teaspoon minced or chopped garlic
2 teaspoons fresh thyme leaves (or 1 teaspoon dried thyme)
1 dried bay leaf
2 15-ounce cans white beans (cannellini or other), rinsed and drained
3 tablespoons finely chopped fresh parsley (or 1 1/2 teaspoons parsley flakes)
2 cups croutons of choice (optional)

  • Heat a large nonstick skillet or saucepan over high heat, and add onion, carrots, and kielbasa slices. Cook, turning often, until onion is golden and sausage is lightly brown on both sides.
  • Add chicken, broth, garlic, thyme, bay leaf, and beans and stir to blend. Cover and bring to a boil. Reduce heat to low, and let simmer about 8 minutes to blend flavors and heat chicken and beans throughout.
  • Spoon into shallow bowls (or freezer portions). Just before serving, sprinkle a little parsley over each serving along with 1/4 cup of croutons if desired.

Yield: 8 servings

Per serving: 298 calories, 27.5 g protein, 31.9 g carbohydrate, 7 g fat (2.2 g saturated fat, monounsaturated fat and polyunsaturated fat are not available), 58 mg cholesterol, 7 g fiber, 415 mg sodium. Calories from fat: 21%.

Awesome Turkey & Veggie Chili

WebMD Weight Loss Clinic members: Journal as 1 cup of hearty stew/chili + 1/2 vegetable without added fat

This chili is great on its own, but the garnishes make it awesome. So take a few minutes to dress it up with a garnish of grated cheese, green onions, fat-free sour cream, and diced avocado.

2 tablespoon canola oil
2 1/2 pounds lean ground turkey (7% fat)
2 packages taco seasoning (1 ounce each)
2 teaspoons ground coriander
2 teaspoons dried oregano
1 teaspoon chili pepper flakes (optional)
2 cups less-sodium chicken broth
2 cups mild salsa
4 cups canned, crushed tomatoes in puree
7 ounce can chopped green chili peppers
1 large onion, finely chopped (about 1 1/4 cups)
2 green bell peppers, diced
5 medium zucchini, halved lengthwise and sliced (about 6 cups)

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