Creamy Pepperjack Chicken

This dish is one of the most customizable I have ever known, so have fun and go crazy with it!

Ingredients

6 chicken breast halves, cubed

1/2 onion, sliced

2 cloves minced garlic

1/4 tsp black pepper

1/2 tsp red pepper flakes

2 family size cans condensed cream of mushroom soup (do not add water!)

10 slices pepperjack cheese

Make-Ahead Preparation

• In a large skillet, cook chicken. I prefer to cube it and add half an onion and minced garlic with black pepper and red pepper flakes. (These aren't in the original recipe.) I don't add salt because the soup has plenty. Drain liquid. Place in freezer bag or container.
• Add soup to freezer container; freeze.
• Place cheese slices in a freezer bag or container and freeze with other ingredients.

To Serve

• Thaw in refrigerator; or run cold water over bag to thaw. (If using this second method, add 10 minutes to your baking time in the next step.)
• Place chicken/soup mixture in a 9x13 baking dish. Bake at 350 for fifteen minutes.
• Top with cheese slices and bake for another fifteen. You will be halving the last two slices to cover the whole dish.

Serve as a hearty soup or spoon over rice or pasta. We like it over jasmine rice.

White Chicken Chili

This is a great chili for the upcoming cold weather. I love to pour my chili over fresh cornbread!!

Ingredients

1 1/2 pounds of chicken, cut up into cubes

1 Tbsp olive oil

1 red pepper, chopped

1 yellow pepper, chopped

1 (4-oz) can, chopped (can substitute fresh chilis)

8 green onions, thinly sliced

3 Tbsp butter

1/4 cup flour (can substitute 2 Tbsp cornstarch for gluten-free preparation)

2 cups chicken broth

2 (14-oz) cans white northern beans

1 clove garlic, minced

1/2 tsp ground ginger

1/2 tsp salt

1/2 tsp dried sage

1/2 tsp ground cumin

1/2 tsp pepper

Make-Ahead Preparation

• In a medium skillet, heat the olive oil over medium heat. Add chicken and saute until cooked through. Remove from pan.
• Saute onion, red and yellow pepper, chili peppers, and garlic in the same skillet. Return the chicken and add ginger, salt, sage, cumin, and white pepper. Mix thoroughly. Allow to cool, and transfer to freezer bag or container; set aside.
• In a separate dish or pan, melt butter and add the flour to make a roux. Whisk in the chicken broth. Stir this mixture into the freezer container with the sauteed vegetables and chicken.
• Add the beans with the liquid to the freezer container. (If you like it thicker I suggest that you don't put in the liquid from the beans.) Seal and freeze.

To Serve

• Stovetop: Thaw in refrigerator. Bring to a simmer in a medium pot. Simmer for 15-20 minutes and serve.
• Slow Cooker: Can cook from thawed or frozen. Place meal in slow cooker and cook on high for 4 hours (or low for 6 hours).

Winter Squash Chili

It's been awhile since I've posted any recipes, so it's about time that I contribute. Speaking of time, it is now the time of the year to start thinking about using squash in weekly meal planning. Here is a great recipe that I got from a squash farmer a few years ago; every time I make it, I just can't get over how easy and tasty the recipe is.

Ingredients
2 Tbsp olive oil

1 medium onion, diced

2 cups celery, sliced

2 cups carrots, sliced

1 clove minced garlic

3 cups cubed squash

3 Tbsp chili powder

2 (14-oz) cans stewed or diced tomatoes

2 cans undrained black beans

1 (4-oz) can mild chopped green chilis

4 cups chicken broth (or vegetable broth)

Make-Ahead Preparation

• Heat olive oil in a medium skillet. Brown onion, celery, carrots, and garlic. Place in plastic freezer bag.
• In a second freezer bag, combine remaining ingredients. Add both freezer bags to another bag (so they don't get separated in the freezer), label, and freeze.

To Serve

• Combine all ingredients in a stew pot. Simmer on low for 30 minutes (or longer if cooking from frozen instead of thawed).

Garnish each serving with cilantro and sour cream; tortilla chips or hot crusty bread are great to add on the side. This recipes yields quite a bit of soup, but luckily, it freezes well so you can have an easy make-ahead meal later.

Enjoy!

Jessica Finger, RD, CD

Chicken and Dumplings

Ingredients
2 pounds skinless, boneless chicken breasts, cut into 1-inch pieces
1 cup chopped onion
1 cup thinly sliced celery
2-1/4 cups gluten-free biscuit mix (divided; 1/4 and 2 cups)
10 cups chicken broth
2 cups sliced carrots
1 tsp dried thyme
1 Tbsp baking powder
3/4 cup buttermilk
1/4 tsp salt
1/4 tsp pepper


Make-Ahead Preparation

• In a large non-stick pot coated with non-stick cooking spray over medium heat, stir chicken and onion about 5 minutes or until chicken is browned.
• Add celery, and sauté several minutes longer.
• Sprinkle chicken mixture with 1/4 cup flour and gradually stir in broth, carrots and thyme. Bring to a boil, cover and reduce heated, stirring occasionally until chicken is tender, about 20 minutes.
• Meanwhile, prepare dumplings as follows: In a separate bowl, combine 2 cups flour and baking powder. Stir in buttermilk and season with salt and pepper.
• Drop dumplings into soup by tablespoonfuls. Cover and cook over medium-low heat 15 minutes or until dumplings are done.
• Serve immediately, or to freeze: allow to cool to room temperature, then transfer to a freezer container, label, and freeze.

To Serve

• Defrost in refrigerator.
• Re-heat over low heat in a non-stick pan.

Calories: 307, protein 54g, carbohydrate 35g, fat2g, calories from fat (96) 7, saturated fat 1g, dietary fiber 4g, cholesterol 67 mg, sodium766 mg, diabetic exchange 3.5.

Check out more recipes from the book: Trim and Terrific Freezer Friendly Meals

Cabbage Soup

Soups are a great way to get all your vegetables into one delicious make-ahead meal.  This soup is loaded with healthy veggies, but also plenty of flavor.  Thanks to my mom for this recipe, and for teaching us to eat healthy!

Toscana Soup

Serving Size: 5

Ingredients

1 1/2 cups spicy chicken sausage (or pork)
6 slices of lean turkey bacon
1 medium onion, diced
1 1/4 tsp chopped garlic
2 tablespoons chicken soup base
1 quart water
2 medium potatoes, cut in half lengthwise then cut into 1/4" slices
2 cups kale leaves, cut in half, then sliced (don't forget to cut out and discard the center vein of each leaf)
1/3 cup heavy whipping cream

Directions

Preheat oven to 300 degrees F. Place sausage (broken into chunks) onto a sheet pan and bake for 25 minutes or until done. Place onions and bacon in a large saucepan and cook over medium heat until onions are almost clear. Add garlic and cook an additional minute. Add chicken base, water and potatoes and simmer for 15 minutes. Add sausage, kale and cream and simmer 4 minutes.

Serve right away or you can freeze the soup to serve on a later date. To re-heat, thaw the soup and re-heat in a pan to 165 degrees F.

Suggested Sides: Green salad and garlic bread sticks, yummy!

~Jessica Finger, RD, CD

Squash Soup

We all know how important it is that our families get enough vegetables in their diets.  We also know how hard doing so can be.  With this squash soup recipe, however, things just got simpler.  Make this soup ahead and freeze in portion-sized containers, for a great make-ahead snack or at-work lunch.  Or, make a big batch for dinner, or simply to have on-hand after dinner when you start to feel the munchies coming on.  Yet another option for this filling yet healthy, low-cal soup is to have a cup of it before each meal, and you'll find that you eat much less in a sitting.  No matter how you use this soup, chances are you'll be reaping its many health benefits for both you and your family.

Make-Ahead Slow Cooker Chili

Our family loves chili, whether it's for a small, intimate family meal, or a big group get-together.  Either way, this chili is sure to please even the most discerning 5-year-old's palette.  What's more, this make-ahead chili can be tailored to satisfy a number of different dietary restrictions and still taste great.

Ingredients:
1.5 lbs ground turkey
1 tsp seasoning salt (Lawry's is recommended if gluten-free preparation is desired)
1 yellow onion, chopped (can also use frozen, pre-chopped onion)
1/2 large red bell pepper, chopped
1/2 large green bell pepper, chopped
1/2 large yellow bell pepper, chopped
2 cloves (or more!) garlic, diced
1 can kidney beans
1 can white kidney beans (cannellini)
1 can black beans
2 cans chipotle petite diced tomates (such as Western Family brand)
1 can garlic and olive oil flavored petite diced tomatoes (such as Western Family brand)
1 tsp (or more) chili powder
1 tsp dried basil
1/2 tsp oregano
salt and pepper to taste

Make-Ahead Preparation:

• In a large skillet over medium heat, combine turkey and seasoning salt.  Cook turkey for several minutes, breaking it up with a spatula, until brown and mostly cooked through.  Remove any extra fat with a turkey baster or paper towels.
• Add onion, bell peppers, and garlic to pan.  Cook for 2 minutes, stirring frequently, until onions and bell peppers are soft and no longer crunchy.
• Remove pan from heat and let cool.
• In a colander, drain and rinse beans.  Dry gently with a paper towel.  Pour beans into large freezer bag or container.
• Pour tomatoes, including juices, into freezer bag or container with beans.
• Add chili powder, basil, oregano, and salt and pepper to freezer bag or container.
• Once the meat mixture is cool to the touch, add mixture to freezer bag or container.
• Mix all ingredients.  If using a freezer bag, the kids love to help with this step by shaking the (tightly closed) bag all around.
• Freeze chili until ready to use.

To Serve:

• Thawing chili prior to cooking is optional.
• Place frozen or thawed chili in slow cooker.  Cook on high 3-4 hours, or on low 6 hours, stirring occasionally. 

This chili can also endure longer cooking times.  For example, I frequently start a batch of this home-made chili in the mornings before I leave for work, and cook on low all day (more than eight hours), to return to a delicious dinner all ready to go! 

Serve this chili with some of your favorite toppings, such as sour cream, shredded cheese, chopped onion, chopped green onion, the remaining halves of the chopped bell peppers, or my personal favorite, cottage cheese.

Makes approximately 8 1-cup servings.