Meals in the freezer is a fast and convenient way to provide your family with healthy meals when you are too busy to cook. Candace Anderson and Nicole Cormier note in their book, "The Everything Freezer Meals Cookbook," that many different foods and combinations of foods can be frozen and then reheated later for a tasty and healthy meal. Homemade freezer meals are more nutritious than commercially packaged ones and often taste better as well.
Breakfast Burritos
Frozen breakfast burritos on hand will enable your family to eat a filling and nutritious breakfast before heading to school or work. Brown 1 lb. of lean ground beef with onions and bell peppers in olive oil. In a separate pan, scramble a dozen eggs with salt and pepper. Fill a whole wheat tortilla with some of the beef mixture, some of the scrambled eggs and a sprinkle of low-fat cheese, such as cheddar or Colby, instruct Anderson and Cormier. Roll the tortillas into burritos and store in airtight containers until ready to eat. Heat in the oven or microwave until hot when you are ready to serve them. Use whole wheat tortillas and you will add fiber to your meal.
Chili
Chili is a nutritious freezer meal that can include protein-rich ground beef and fiber-rich beans. Susie Martinez, Vanda Howell and Bonnie Garcia note in their book, "Don't Panic, Dinner's in the Freezer: Great-Tasting Meals You Can Make Ahead," that chili is easy to freeze and simple to reheat when you need a quick meal. Brown lean ground beef with onions and garlic. In a large pot combine beef with low-sodium canned tomatoes and tomato sauce. Add two or three cans of your favorite beans, such as black or kidney, as well as salt, pepper and chili powder. Simmer and allow to cool. Transfer to freezer containers when cooled.
Chicken Enchiladas
Chicken is a lean source of protein that can be combined with spices and other flavorful ingredients to create a nutritious enchilada meal. Cook white meat chicken breasts with onion, garlic and cilantro. Cool the chicken, shred and place in a large bowl. Add low-fat cheddar cheese and your favorite enchilada sauce. Stir to combine. Fill corn tortillas with the mixture, roll tightly and place in a casserole dish. Top with more enchilada sauce and cheese. Cover the pan tightly and freeze until ready to eat. Heat in a 350 degree oven until hot and steaming, about 30 minutes.
Burgers
Lean burgers are an easy food to prepare if the patties are made ahead of time. Burgers can be made from lean ground beef, turkey, chicken or salmon for a healthy dose of protein. Choose the type of meat you want your burgers made from and combine with nutritious ingredients such as chopped onions, minced garlic, shredded cheese or green chili. Form the meat into several patties and freeze until ready to use. Place a piece of parchment paper between each patty to help prevent them from sticking together. Serve on whole wheat buns to make your meal even more nutritious.
References
- "The Everything Freezer Meals Cookbook"; Candace Anderson and Nicole Cormier; 2010
- "Don't Panic, Dinner's in the Freezer: Great-Tasting Meals You Can Make Ahead"; Susie Martinez, Vanda Howell and Bonnie Garcia; 2005
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