ONCE A MONTH COOKING CLASSTAUGHT BY K’LEA KELLEY

Freezer Meals

Once-a-Month Cooking

See book by Mimi Wilson and Mary Beth Lagerborg for recipes and ideas

Create your own meal prep plan and grocery list with your family’s favorite recipes then use it month after month. (In time, you will become so efficient you’ll amaze yourself and your neighbors too!!!)

Groundwork

Start with your family’s favorite recipes. Pick simple recipes, and have a variety.

Make sure they fit your budget.Divide recipes into groups such as chicken,

beef, meatless, fish, casseroles, miscellaneousYou can simplify and have fun with a friend

by combining efforts with someone else.

Some Foods Do Not Freeze Well

Raw salad vegetablesHard Cooked EggsGelatin dessertsIcing made with egg whites or boiled frostingsInstant Rice (it becomes mushy). Regular rice

works fineCustard, cream or pies with meringue.Gravies and sauces thickened with flour or

cornstarch. (Sauces made from cream soups work better)

Menu Calendar

Reproduce a blank calendarRecord monthly menu in pencil in case you

need to move them aroundCheck your family’s schedule for the month

to coordinate meals with activities and busy days

Choose menus for company and special days first. Also, plan easy meals for days when parents will be away

Pencil in menus for remaining days

Shopping Lists

Use recipes to compile a shopping list

Don’t forget to list the containers or freezer bags you need

Glass Pyrex casserole pans with lids work well if you don’t want to purchase disposable aluminum cooking pans

Use a running tally to keep track of Pounds of meat Canned goods Produce Dairy products

Menu Ideas (from K’Lea’s class)

Marinated Flank Steak (freeze ahead)

Baked PotatoesSaladBread

Chicken Cacciatore (Freeze ahead)

NoodlesGreen Beans

Bread

Baked PotatoesChili Topping and Grated Cheese (Freeze ahead)

SaladFruit Cobbler

Herbed ChickenRice

Steamed BroccoliEach item can be placed in a freezer bag – then

place all freezer bags into a gallon freezer bag to

have all ingredients together

Lasagna (freeze ahead)Salad

French Bread

Farmer’s Casserole (hash browns, ham, cheese, eggs, onion)

Banana Sauce MuffinsFresh Fruit

Muffins and casserole can be made ahead.

Cook muffins and freeze, prepare

casserole and freeze before baking

More Menu Ideas (Tammy’s favorites)

Chicken EnchiladasRefried BeansSpanish RiceChips/Salsa

Country Chicken Vegetable CasseroleFruit Cup

Sweet and Sour Meatballs

RiceGreen Beans

Fruit Cup

Swedish MeatballsMashed Potatoes

Steamed Vegetables

Mexican MeatballsSpanish Rice

Strawberry LemonadeChips/Salsa

MeatloafBaked Potatoes

Steamed Vegetables

Create Your Own Meal Plans!

FAMILIAR RECIPES THAT CAN EASILY BE CONVERTED INTO A FREEZER MEAL

Chicken Stir Fry over RiceMarinated Chicken

BreastsSeasoned Hamburger

Patties (mix and shape into patties – freeze between sheets of wax paper)

Sloppy JoesChopped BBQ Beef or

Pork with SauceOriental Beef and

Broccoli with RiceChicken and Broccoli

with Cheesy RiceBreakfast BurritosBeef StewStuffed Pasta Shells or

Ravioli with Marinara sauce

Assembly

Copy recipes onto large index cards or place in plastic page protectors

Spread recipes on table and create an order of assembly that will flow well

Group recipes that use similar ingredients, especially meats

One the recipes are in order, go through each one, tallying the amounts of food you need to prepare: how many onions to

chop Garlic cloves to press Ground beef to brown Chicken breasts to

cook

Make a Plan

Determine order of assembly

Recipes that require longer cooking times should be started first early in the day

Allow time between groups of recipes so you can take a break

Write or type up your plan to use month after month

Whenever possible, combine steps for several dishes: Cook the rice for all

dishes Sauté onions,

vegetables, etc. Brown hamburger for

all meals Cook chicken cubes for

all meals

Day before: Prep Work

Plan for items that can be done the day before cooking/assembly such as: Soaking beans Cooking meats Chopping vegetables

Cooking with Meat

Frozen Meats must be cooked before refreezingUse fresh (unfrozen) meats for marinated cuts,

meatballs or meatloaf. Large amounts of hamburger can be easily browned

in a steamerLarge amounts of cooked chicken cubes can be made

by baking several boneless, skinless chicken breasts for 30 minutes at 350 F. (Cover pan with foil to retain moisture). Cut into cubes after baking.

Ham can be purchased at the Deli in extra thick slices. These can be easily cubed for different recipes.

Preparation Tips

Lasagna – prepare sauce from scratch to get a thicker sauce, prepare with uncooked noodles – noodles will soften and cook while baking

Save your butter wrappers in the freezer – they work great for greasing pans

Overripe bananas can be frozen (leave in the peel) and microwave for 15 seconds to use in banana breads, muffins and smoothies

Use frozen vegetables in casseroles (they have already been blanched and will store well in frozen meals)

Helpful Hints

Date each meal so you know how long it has been in your freezer

Use all meals with 4-6 weeksAllow hot foods to cool completely, then

freezeBlanch and drain vegetables before freezing

to keep them from becoming discolored or mushy.

Helpful Hints

Wrap muffins in plastic wrap before placing in freezer bags

If a recipe calls for cheese to be sprinkled on top, put grated cheese in a freezer bag and attach it to you entree before freezing

Try to remove as much air as possible from the freezer bag or container to prevent freezer burn.

Packaging and Labeling

Use Zip loc freezer bags, disposable aluminum pans, or glass Pyrex dishes with tight fitting lids

Individual components of a freezer meal are each placed in a separate zip loc bag. All Bags are then placed in a large gallon size bag to keep meal together.

Label your bags or containers with: Name of the recipe, Date of preparation, Cooking

Instructions

Sample 7 Day Menu Plan

1. Marinated Flank Steak, Baked Potatoes, Salad, Bread

2. Chicken Cacciatore, Noodles, Green Beans, Bread

3. Meal-in-One Potatoes, Salad, Fruit Cobbler

4. Herbed Chicken, Rice, Steam Broccoli

5. Lasagna, Salad, French Bread

6. Farmer’s Casserole, Banana Sauce Muffins, Fresh Fruit

7. Leftover Night or Eating Out

Sample Grocery List for Menu Plan

MEAT 1.5 Lbs. Flank Steak 6 boneless skinless chicken breasts 1 ½ lb. lean hamburger 2 Slices of Deli ham, Thick   CANNED GOODS   28 oz can Italian Style crushed tomatoes 16 oz. can peeled tomatoes 12 oz. can tomato paste 1 Can Cream of Mushroom Soup 1 Can Red kidney beans   DAIRY 8 oz. Shredded Monterey Jack or Cheddar

Cheese ½ C. Parmesan Cheese 12 oz. Sliced Mozzarella 2 12 oz cartons large curd low fat cottage

cheese 6 eggs

PRODUCE 2 Onions 1 lemon Bunch Green onions Bell pepper Small container fresh Mushrooms Garlic clove      MISCELLANEOUS   Chili Sauce 8 oz. pkg. Lasagna noodles Basil (dried) Parsley (dried) Red Wine Vinegar 6C frozen hash browns  2 8x8 aluminum pans 1 9x13 aluminum pan   Plastic wrap Aluminum foil 

Sample Preparation Day Plan

The Day Before…

  Mix marinade for Flank Steak. Put

Flank Steak in freezer bag, pour marinade over it. Label freezer bag.

Brown ground beef for Lasagna and Stuffed Potatoes. Place in 1 gallon freezer bag.

Cook chicken for Chicken Cacciatore and Herbed Chicken. Place in 1 gallon freezer bag.

Dice Ham for Farmer’s Casserole. Place in bowl. Cover.

Chop onion, for Lasagna and Meal-In-One-Potatoes and bell pepper, mushrooms for Lasagna. Place in different prep bowls. Cover.

Chop green onion for Farmer’s Casserole. Add to bowl with ham.

Assembly Day…

Start Lasagna sauce. Simmer for 30 minutes.

Assemble Farmer’s Casserole. Freeze in 2 8x8 aluminum pans.

Prepare Herbed Chicken. Freeze on 1 gallon freezer bag.

Prepare and Bake Banana Sauce Muffins 15-18 minutes. Cool. Wrap in plastic wrap, put in 1 gallon freezer bag.

Start Chicken Cacciatore sauce. Simmer for 15 minutes. Cool. Freeze in 1 gallon freezer bag.

Cook Meal-in-One Potatoes sauce. Simmer 5 minutes. Cool. Freeze in 1 gallon freezer bag.

Assemble Lasagna in 9x13 Aluminum pan. Cool. Freeze.