Feast in a Flash: Make Your Own Frozen Entrees
The beauty of big-batch cooking
Here are a couple of warm and toasty fall dishes that are ideal for making
ahead and freezing. Just reheat them, then finish them off with fresh garnishes
(make sure not to freeze the garnishes ahead of time).
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
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
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
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: