Feast in a Flash: Make Your Own Frozen Entrees
The beauty of big-batch cooking
Big-Batch Recipes continued...
1 1/4 cups shredded, reduced-fat Jack or cheddar cheese
1 bunch green onions, chopped (the white and part of the green)
1 1/4 cups fat-free sour cream
1 large avocado, peeled, pitted and diced
- Heat oil in a large, nonstick saucepan over medium-high heat. Add ground
turkey, and, as it cooks, use a potato masher to crumble into small pieces.
After about 4 minutes, add taco seasoning mix, coriander, oregano, and the
chili flakes (if desired). Stir and continue cooking until turkey is
- Add chicken broth, salsa, tomatoes, green chilies, onion, bell pepper, and
zucchini. Bring to a boil, then cover the pan and reduce heat; simmer for 10-15
- Ladle the chili into individual bowls (or into freezer portions). Just
before serving (and after heating, if frozen), top each with grated cheese,
green onions, sour cream, and avocado, as desired.
Yield: 10 servings
Per serving: 245 calories, 17 g protein, 20 g carbohydrate, 10
g fat (2.6 g saturated fat, 4.2 g monounsaturated fat, 3 g polyunsaturated
fat), 55 mg cholesterol, 4.5 g fiber, 990 mg sodium. Calories from fat:
NOTE: The garnishes add (per serving) 100 calories, 6 g
protein, 8 g carbohydrate, 5.5 g fat, 2 g saturated fat, 2.6 g monounsaturated
fat, 0.5 g polyunsaturated fat, 7 mg cholesterol, 1 g fiber, 99 mg sodium.