CROCK’D SLOW COOKER FREEZER MEALS. COPYRIGHT © …...cookbooks: no cook freezer meals, 15-minute freezer recipes, and easy & healthy slow cooker recipes. kelly lives in pittsburgh,

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CROCK’D SLOW COOKER FREEZER MEALS. COPYRIGHT © 2015 BY KELLY MCNELIS THIS BOOK WAS WRITTEN TO HELP READERS PREPARE SLOW COOKER FREEZER MEALS. THE AUTHOR IS NOT LIABLE FOR THE USE OR MISUSE OF INFORMATION PROVIDED. ALL RIGHTS RESERVED. NO PART OF THIS BOOK MAY BE REPRODUCED OR TRANSMITTED IN ANY FORM OR BY ANY MEANS WITHOUT WRITTEN PERMISSION FROM THE AUTHOR. WWW.NEWLEAFWELLNESS.BIZ

http://www.newleafwellness.biz

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ABOUT THE AUTHOR DR. KELLY MCNELIS IS A PSYCHOLOGIST, BLOGGER, AND AUTHOR OF THREE OTHER COOKBOOKS: NO COOK FREEZER MEALS, 15-MINUTE FREEZER RECIPES, AND EASY & HEALTHY SLOW COOKER RECIPES. KELLY LIVES IN PITTSBURGH, PA WITH HER HUSBAND, ANDY, AND THEIR THREE YOUNG DAUGHTERS, CAMERAN, ISLA, AND CAIDEN. KELLY SHARES HER FAVORITE CROCKPOT RECIPES AND FREEZER MEAL PREP SESSIONS ON HER BLOG, NEW LEAF WELLNESS.



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ABOUT THE AUTHOR ....................................................................................................................... 2 TABLE OF CONTENTS ...................................................................................................................... 3 INTRODUCTION ............................................................................................................................... 4 TIPS FOR PREPARING SLOW COOKER FREEZER MEALS ................................................................ 6 RECIPE LIST ................................................................................................................................... 13 ASIAN CHICKEN LETTUCE WRAPS .............................................................................................. 15 BBQ SHREDDED CHICKEN .......................................................................................................... 18 CHICKEN CHEESESTEAKS ........................................................................................................... 20 CHICKEN TACO SOUP ................................................................................................................. 22 CHICKEN TORTILLA SOUP .......................................................................................................... 24 CHILI-SPICED BEEF AND CARROTS ............................................................................................. 26 CLASSIC POT ROAST ................................................................................................................... 28 CREAMY POTATO SOUP .............................................................................................................. 30 GARDEN VEGETABLE SOUP WITH GROUND TURKEY ................................................................. 31 GRANDMA’S BEEF STEW ............................................................................................................. 33 HAMBURGER POTATO SOUP ...................................................................................................... 34 HONEY DIJON CHICKEN .............................................................................................................. 35 ITALIAN-STYLE POT ROAST ........................................................................................................ 37 JALAPENO LIME SHREDDED PORK TACOS ................................................................................. 39 LEMON PEPPER CHICKEN ........................................................................................................... 40 MEDITERRANEAN SHREDDED PORK PITA POCKETS ................................................................. 42 MINESTRONE SOUP .................................................................................................................... 44 “MONSTER” CHEESEBURGERS .................................................................................................. 46 ORANGE-GINGER SHREDDED BEEF WITH SOY GLAZE ............................................................... 48 ORANGE GINGER CHICKEN ......................................................................................................... 49 PULLED PORK ............................................................................................................................. 51 RED PEPPER CHICKEN ................................................................................................................ 53 SHREDDED BUFFALO CHICKEN .................................................................................................. 55 SLOPPY JOES .............................................................................................................................. 57 SPICY BEEF CURRY STEW ............................................................................................................ 59 SUPER SIMPLE MEATBALL VEGGIE SOUP ................................................................................... 60 TACO CHILI WITH CORNBREAD TOPPING .................................................................................. 62 NUTRITIONAL INFO ....................................................................................................................... 63 GROCERY LISTS ............................................................................................................................. 71 FREEZER LABELS ........................................................................................................................... 89

TABLE OF CONTENTS

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I HAVE THREE YOUNG DAUGHTERS, SO I DON’T HAVE A LOT OF TIME TO COOK. I SPEND ONE HOUR PREPPING FREEZER MEALS ON THE WEEKEND, AND THAT’S ALL THE COOKING THAT I DO ALL WEEK. INSTEAD OF COOKING, I PLAY WITH MY DAUGHTERS, GO RUNNING, AND WORK ON MY NEW LEAF WELLNESS BLOG. I’M EXCITED TO SHARE MY METHOD OF FREEZING MEALS WITH YOU BECAUSE I KNOW IT’S GOING TO SAVE YOU TIME, STRESS, AND MONEY TOO. I’VE TASTE-TESTED HUNDREDS OF FREEZER RECIPES, AND I’M SHARING MY FAMILY’S FAVORITES IN THIS BOOK.

Why Slow Cooker Freezer Meals? THE GREAT THING ABOUT SLOW COOKER FREEZER MEALS IS THAT THEY DON’T REQUIRE ANY COOKING AHEAD OF TIME. SIMPLY COMBINE THE MEATS, VEGETABLES, SAUCES AND SPICES, AND FREEZE! SINCE SLOW COOKER FREEZER MEALS DON’T REQUIRE ANY COOKING AHEAD OF TIME, THEY’RE VERY EASY AND QUICK TO MAKE. THEY’RE ALSO ABSOLUTELY DELICIOUS BECAUSE THEY DON’T TASTE LIKE LEFTOVERS AT ALL. WHILE ALL OF THE RECIPES IN THIS BOOK INCLUDE INSTRUCTIONS FOR FREEZING BEFORE COOKING, THERE’S NO REASON WHY YOU CAN’T SKIP THE FREEZING STEP AND ADD THEM RIGHT TO YOUR SLOW COOKER INSTEAD. THEY WILL TASTE EXACTLY THE SAME. READY TO SIMPLIFY YOUR LIFE? LET’S GET STARTED!

INTRODUCTION

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Required Materials ONE OF THE BEST THINGS ABOUT SLOW COOKER RECIPES IS THAT THEY DON’T REQUIRE ANY SPECIAL KITCHEN TOOLS. ALL YOU NEED IS A VEGETABLE PEELER, A CUTTING BOARD, A GOOD CHOPPING KNIFE, AND A SLOW COOKER. I OWN THREE DIFFERENT SLOW COOKERS AND HAVE TESTED SEVERAL OTHERS. HERE IS MY FAVORITE ONE. IT IS A GREAT PRICE AND HAS A TIMER AND CLIPS FOR TRANSPORTING YOUR MEALS TO OTHER PEOPLE’S HOUSES.

• CROCK-POT 6-QUART PROGRAMMABLE COOK AND CARRY SLOW COOKER

IF YOU NEED MORE SPACE FOR FREEZING, OR WOULD LIKE TO FREEZE YOUR MEALS FOR MORE THAN THREE MONTHS, I RECOMMEND PURCHASING A CHEST FREEZER LIKE THIS ONE:

• MIDEA UPRIGHT FREEZER

I USE THESE NAME-BRAND FREEZER BAGS:

• HEFTY GALLON-SIZED FREEZER BAGS • ZIPLOCK GALLON-SIZED FREEZER BAGS

THIS FOOD CHOPPER IS NICE FOR CHOPPING VEGETABLES (ESPECIALLY ONIONS!):

• VIDALIA CHOP WIZARD

I USE THESE BAGGY CLIPS TO KEEP MY FREEZER BAGS UPRIGHT WHILE FILLING THEM:

• JOKARI BAGGY CLIPS

DISCLOSURE: THE MATERIALS LISTED ABOVE INCLUDE AMAZON ASSOCIATE LINKS AND I EARN A VERY SMALL PERCENTAGE OF THE SALES PRICE IF YOU PURCHASE SOMETHING AFTER CLICKING ON THEM.

TIPS FOR PREPARING SLOW COOKER FREEZER MEALS

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Safety READERS OFTEN ASK, “IS IT SAFE TO FREEZE RAW MEAT AND VEGETABLES TOGETHER?” THE ANSWER IS, “YES.” ACCORDING TO THE USDA FOOD SAFETY AND INSPECTION SERVICE, FREEZING TO 0 °F INACTIVATES ANY MICROBES — BACTERIA, YEASTS, AND MOLDS — PRESENT IN FOOD. WHILE SOME PEOPLE ARE WARY OF COMBINING RAW MEAT WITH OTHER FOOD, IT’S PERFECTLY SAFE IN THE FREEZER.

Ingredients MEAT - THE CUT AND QUALITY OF MEAT IS ESPECIALLY IMPORTANT IN FROZEN SLOW COOKER MEALS. I RECOMMEND USING THE MEAT RECOMMENDED IN MY RECIPES’ INGREDIENT LISTS AND AVOIDING SUBSTITUTIONS WHEN POSSIBLE. FOR CHICKEN RECIPES, DO NOT BUY CHICKEN TENDERS OR THIN-SLICED BREASTS – BOTH OF THESE CUTS OF MEAT ARE LIKELY TO DRY OUT IN THE SLOW COOKER. BROTH – MANY OF MY RECIPES CALL FOR CHICKEN BROTH OR BEEF BROTH. I TYPICALLY MAKE MY OWN OR BUY CARTONS OF BROTH FROM THE GROCERY STORE. IF YOU LIKE BULLION GRANULES, YOU CAN SAVE MONEY BY USING THEM INSTEAD AND FREEZING THEM RIGHT IN THE BAG WITH YOUR FREEZER MEALS. (BULLION WILL ADD MORE SALT TO THE MEAL THOUGH.) IF YOU FREEZE BULLION WITH THE MEAL, ADD WATER THE DAY-OF COOKING. BEANS – MY RECIPES CALL FOR CANNED BEANS, BUT YOU CAN SUBSTITUTE DRIED BEANS THAT HAVE BEEN SOAKED AND COOKED. POTATOES – I USED TO BE CAUTIOUS ABOUT FREEZING POTATOES RAW, BUT HAVE FOUND THAT THEY FREEZE PERFECTLY WHEN DONE CORRECTLY. TO KEEP POTATOES FROM BROWNING, CHOP THEM LAST AND ADD THEM TO THE TOP OF YOUR FREEZER BAG.

http://www.fsis.usda.gov/wps/portal/fsis/topics/food-safety-education/get-answers/food-safety-fact-sheets/safe-food-handling/freezing-and-food-safety/ct_index

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Labeling LABEL YOUR FREEZER MEALS WITH THE FOLLOWING:

• THE NAME OF THE MEAL • THE INGREDIENTS INSIDE (OPTIONAL) • COOKING INSTRUCTIONS, INCLUDING IF IT NEEDS TO BE THAWED BEFORE COOKING

AND INGREDIENTS (IF ANY) THAT NEED TO BE ADDED THE DAY OF COOKING • USE-BY DATE (MOST FREEZER MEALS WILL LAST IN A STANDARD FREEZER ATTACHED

TO A REFRIGERATOR FOR UP TO THREE MONTHS)

FOR YOUR CONVENIENCE, FILLED-OUT FREEZER LABELS ARE INCLUDED AT THE BACK OF THIS BOOK.

Prepping Freezer Meals HERE’S HOW I PREP A BUNCH OF MEALS AT ONCE:

1. I LABEL MY FREEZER BAGS AHEAD OF TIME (TO SAVE TIME). 2. I PRINT ALL OF MY RECIPES. 3. I PREP ALL OF THE FRESH VEGGIES AND ADD THEM TO THE BAGS. 4. I FOCUS ON ONE BAG AT A TIME AND ADD ITS BEANS, SAUCES, SPICES, ETC. 5. I ADD THE MEAT TO ALL OF THE BAGS LAST SO IT ISN’T SITTING OUT AT ROOM

TEMPERATURE TOO LONG. SINCE IT’S THE LAST INGREDIENT ADDED TO THE BAGS, IT’S ALSO THE FIRST ONE DUMPED INTO THE SLOW COOKER (WHICH IS WHAT YOU WANT – THE MEAT CLOSEST TO THE HEAT SOURCE).

EXPERIMENT AND HAVE FUN FIGURING OUT WHAT WORKS FOR YOU.

Thawing Freezer Meals I RECOMMEND THAWING SLOW COOKER FREEZER MEALS IN YOUR REFRIGERATOR OVERNIGHT BEFORE COOKING THEM. IF YOU FORGET TO DO SO, YOU CAN DO A “QUICK THAW” BY PLACING THE FROZEN BAG IN COLD WATER.

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Cooking Freezer Meals SOME OF MY RECIPES INCLUDE A RANGE FOR THE RECOMMENDED COOKING TIME (FOR EXAMPLE: “COOK ON THE ‘LOW’ SETTING FOR 4-6 HOURS.”) THIS IS BECAUSE EVERY SLOW COOKER IS DIFFERENT. A LARGE, POWERFUL SLOW COOKER WILL COOK FREEZER MEALS MUCH FASTER THAN A SMALL, LESS POWERFUL ONE. IF A RECIPE’S RECOMMENDED COOKING TIME IS LONGER THAN WHAT YOUR SLOW COOKER TYPICALLY NEEDS TO COOK A MEAL, DECREASE THE COOKING TIME. IF YOU ARE BRAND-NEW TO SLOW COOKING, YOU MAY NEED TO EXPERIMENT A BIT TO GET USED TO YOUR SLOW COOKER’S COOKING TIMES. IF YOU WOULD LIKE MORE DETAILED INFORMATION ABOUT FREEZER COOKING, I HIGHLY RECOMMEND MY ‘NO COOK FREEZER MEALS’ EBOOK. IT CONTAINS 77 PAGES OF STEP-BY-STEP INSTRUCTIONS AND EXPERT ADVICE THAT WILL TEACH YOU HOW TO PREPARE, PACKAGE, AND COOK FREEZER MEALS SAFELY AND EFFICIENTLY.

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ASIAN CHICKEN LETTUCE WRAPS BBQ BABY BACK RIBS BBQ SHREDDED CHICKEN CHICKEN CHEESESTEAKS CHICKEN TACO SOUP CHICKEN TORTILLA SOUP CHILI-SPICED BEEF AND CARROTS CLASSIC POT ROAST CREAMY POTATO SOUP GARDEN VEGETABLE SOUP WITH GROUND TURKEY GRANDMA’S BEEF STEW HAMBURGER POTATO SOUP HONEY DIJON CHICKEN ITALIAN-STYLE POT ROAST JALAPENO LIME SHREDDED PORK TACOS LEMON PEPPER CHICKEN MEDITERRANEAN SHREDDED PORK PITA POCKETS MINESTRONE SOUP “MONSTER” CHEESEBURGERS ORANGE-GINGER SHREDDED BEEF WITH SOY GLAZE ORANGE GINGER CHICKEN PULLED PORK RED PEPPER CHICKEN SHREDDED BUFFALO CHICKEN SLOPPY JOES SPICY BEEF CURRY STEW SUPER SIMPLE MEATBALL VEGGIE SOUP TACO CHILI WITH CORNBREAD TOPPING

RECIPE LIST

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SERVE ON BIG PIECES OF ICEBERG OR BOSTON BIBB LETTUCE.

YIELDS: 6 SERVINGS

Ingredients 2 POUNDS OF GROUND CHICKEN 1 MEDIUM-SIZED RED BELL PEPPER, DICED 2 LARGE CARROTS, GRATED (1 CUP) 4 CLOVES GARLIC, MINCED 1/4 CUP LOW-SODIUM SOY SAUCE 1/4 CUP KETCHUP 1 TABLESPOON HONEY 1/4 TEASPOON CRUSHED RED PEPPER FLAKES

Materials 1 GALLON-SIZED PLASTIC FREEZER BAG

ASIAN CHICKEN LETTUCE WRAPS

Prep 1. LABEL FREEZER BAG. 2. ADD ALL INGREDIENTS TO YOUR FREEZER BAG. 3. REMOVE AS MUCH AIR FROM THE FREEZER BAG AS POSSIBLE, SEAL, AND LAY FLAT IN YOUR FREEZER.

Cook 1. THE NIGHT BEFORE COOKING, MOVE FROZEN BAG TO YOUR REFRIGERATOR TO THAW. 2. THE MORNING OF COOKING, POUR CONTENTS OF FREEZER BAG INTO YOUR SLOW COOKER. 3. COOK ON “LOW” SETTING FOR 4-6 HOURS OR UNTIL CHICKEN IS COOKED THROUGH. 4. BREAK APART CHICKEN AND SPOON ONTO LETTUCE WRAPS.

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BBQ BABY BACK RIBS SERVE WITH EXTRA BBQ SAUCE AND CORN ON THE COB. YIELDS: 5 SERVINGS

Ingredients 3 LBS BABY BACK RIBS, CUT TO FIT IN SLOW COOKER 1 CUP KETCHUP (I LIKE SIMPLY HEINZ BECAUSE IT DOESN’T CONTAIN HFCS) 1/4 CUP LIGHT BROWN SUGAR 2 TABLESPOONS WORCESTERSHIRE SAUCE 1 TABLESPOON CHILI POWDER 1 TEASPOON PAPRIKA 1 TEASPOON CURRY POWDER 1/2 TEASPOON ONION POWDER 1/2 TEASPOON GARLIC POWDER 1/4 TEASPOON FRESHLY GROUND BLACK PEPPER



Cook 1. THE NIGHT BEFORE COOKING, MOVE FROZEN BAG TO YOUR REFRIGERATOR TO THAW. 2. THE MORNING OF COOKING, POUR CONTENTS OF FREEZER BAG INTO YOUR SLOW COOKER. 3. COOK ON “LOW” SETTING FOR 6-8 HOURS OR UNTIL RIBS ARE COOKED THROUGH AND TENDER. 4. POUR RIBS ONTO A COOKIE SHEET COVERED WITH ALUMINUM FOIL. BAKE FOR 15 MINUTES AT 350 DEGREES F.

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SERVE ON ROLLS WITH A SIDE SALAD. YIELDS: 4 SERVINGS

Ingredients 1 POUND BONELESS, CHICKEN BREASTS 3/4 CUP KETCHUP 1/4 CUP LIGHT BROWN SUGAR 3 TABLESPOONS APPLE CIDER VINEGAR 2 TABLESPOONS DIJON MUSTARD 1 TEASPOON PAPRIKA 1/2 TEASPOON ONION POWDER 1/2 TEASPOON GARLIC POWDER 1/4 TEASPOON BLACK PEPPER


BBQ SHREDDED CHICKEN


Cook 1. THE NIGHT BEFORE COOKING, MOVE FROZEN BAG TO YOUR REFRIGERATOR TO THAW. 2. THE MORNING OF COOKING, POUR CONTENTS OF FREEZER BAG INTO YOUR SLOW COOKER AND COOK ON “LOW” SETTING FOR 4-6 HOURS OR UNTIL CHICKEN IS COOKED THROUGH AND TENDER. 3. SHRED CHICKEN AND SERVE.

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SERVE ON SUB ROLLS WITH A SIDE SALAD OR SWEET POTATO FRIES. YIELDS: 4 SERVINGS

Ingredients 1 POUND BONELESS, SKINLESS CHICKEN BREASTS 1 SMALL YELLOW ONION, SLICED 2 MEDIUM-SIZED RED BELL PEPPERS, SLICED 1 MEDIUM-SIZED GREEN BELL PEPPER, SLICED 2 CLOVES OF GARLIC, MINCED 1 TABLESPOON EXTRA VIRGIN OLIVE OIL 1 TABLESPOON HONEY 2 TEASPOONS APPLE CIDER VINEGAR 4 SLICES OF PROVOLONE CHEESE *NOT NEEDED UNTIL DAY OF COOKING


CHICKEN CHEESESTEAKS

Prep 1. LABEL FREEZER BAG. 2. ADD ALL INGREDIENTS TO YOUR FREEZER BAG (EXCEPT CHEESE). 3. REMOVE AS MUCH AIR FROM THE FREEZER BAG AS POSSIBLE, SEAL, AND LAY FLAT IN YOUR FREEZER.

Cook 1. THE NIGHT BEFORE COOKING, MOVE FROZEN BAG TO YOUR REFRIGERATOR TO THAW. 2. THE MORNING OF COOKING, POUR CONTENTS OF FREEZER BAG INTO YOUR SLOW COOKER. 3. COOK ON “LOW” SETTING FOR 4-6 HOURS OR UNTIL CHICKEN IS COOKED THROUGH AND TENDER. 4. CUT CHICKEN INTO SMALLER PIECES AND SERVE ON ROLLS WITH COOKED PEPPERS AND ONIONS AND MELTED PROVOLONE CHEESE.

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SERVE WITH CRUSTY BREAD OR TORTILLA CHIPS. YIELDS: 4 SERVINGS

Ingredients 1 POUND BONELESS, SKINLESS CHICKEN BREASTS, FAT TRIMMED 1 SMALL YELLOW ONION, PEELED AND CHOPPED (1 CUP) 2 GARLIC CLOVES, PEELED AND MINCED 1 CUP FROZEN CORN 28OZ CAN OF DICED TOMATOES, UNDRAINED 4OZ CAN OF DICED MILD GREEN CHILES, UNDRAINED 1 TABLESPOON CHILI POWDER 1 TEASPOON PEPPER 1/2 TEASPOON GROUND OREGANO 4 CUPS LOW-SODIUM CHICKEN BROTH *NOT NEEDED UNTIL DAY OF COOKING


CHICKEN TACO SOUP

Prep 1. LABEL FREEZER BAG. 2. ADD ALL INGREDIENTS TO YOUR FREEZER BAG (EXCEPT CHICKEN BROTH). 3. REMOVE AS MUCH AIR FROM THE FREEZER BAG AS POSSIBLE, SEAL, AND LAY FLAT IN YOUR FREEZER.

Cook 1. THE NIGHT BEFORE COOKING, MOVE FROZEN BAG TO YOUR REFRIGERATOR TO THAW. 2. THE MORNING OF COOKING, POUR CONTENTS OF FREEZER BAG INTO YOUR SLOW COOKER AND ADD CHICKEN BROTH. 3. COOK ON “LOW” SETTING FOR 6-8 HOURS OR UNTIL CHICKEN IS COOKED THROUGH AND TENDER. 4. SHRED CHICKEN AND SERVE.

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TOP WITH YOUR FAVORITE TACO TOPPINGS, LIKE SHREDDED CHEESE, SOUR CREAM, AND TORTILLA CHIPS. YIELDS: 6 SERVINGS

Ingredients 1 POUND BONELESS, SKINLESS CHICKEN BREASTS, FAT TRIMMED 1 SMALL YELLOW ONION, PEELED AND CHOPPED 1 MEDIUM-SIZED RED BELL PEPPER, DICED 15OZ CAN DICED TOMATOES WITH GREEN CHILES, UNDRAINED 1.5 CUPS FROZEN CORN 15OZ CAN BLACK BEANS 1 TABLESPOON CHILI POWDER 1/2 TEASPOON SALT 1/2 TEASPOON GROUND CUMIN 1/2 TEASPOON GARLIC POWDER 4 CUPS LOW-SODIUM CHICKEN BROTH *NOT NEEDED UNTIL DAY OF COOKING 4 CORN TORTILLAS, SLICED *NOT NEEDED UNTIL DAY OF SERVING


CHICKEN TORTILLA SOUP

Prep 1. LABEL FREEZER BAG. 2. ADD ALL INGREDIENTS TO YOUR FREEZER BAG (EXCEPT CHICKEN BROTH AND CORN TORTILLAS) 3. REMOVE AS MUCH AIR FROM THE FREEZER BAG AS POSSIBLE, SEAL, AND LAY FLAT IN YOUR FREEZER.

Cook 1. THE NIGHT BEFORE COOKING, MOVE FROZEN BAG TO YOUR REFRIGERATOR TO THAW. 2. THE MORNING OF COOKING, POUR CONTENTS OF FREEZER BAG INTO YOUR SLOW COOKER AND ADD CHICKEN BROTH. 3. COOK ON “LOW” SETTING FOR 6-8 HOURS OR UNTIL CHICKEN IS COOKED THROUGH AND TENDER. 4. SHRED CHICKEN AND RETURN TO SLOW COOKER. 5. SERVE WITH SLICED CORN TORTILLAS FOR TOPPING.

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SERVE WITH BROWN RICE OR POTATOES. YIELDS: 4 SERVINGS

Ingredients 2 POUND BONELESS BEEF CHUCK SHOULDER ROAST, FAT TRIMMED 3 TABLESPOONS EXTRA VIRGIN OLIVE OIL 2 TABLESPOONS RED WINE VINEGAR 2 POUNDS CARROTS, PEELED AND CHOPPED INTO 1-INCH PIECES 1 TABLESPOON CHILI POWDER 1/2 TEASPOON SALT 1/2 TEASPOON GROUND CUMIN 1/2 TEASPOON CRUSHED RED PEPPER FLAKES 1/2 TEASPOON PAPRIKA 1/2 TEASPOON GARLIC POWDER 1/2 TEASPOON ONION POWDER


CHILI-SPICED BEEF AND CARROTS


Cook 1. THE NIGHT BEFORE COOKING, MOVE FROZEN BAG TO YOUR REFRIGERATOR TO THAW. 2. THE MORNING OF COOKING, POUR CONTENTS OF FREEZER BAG INTO YOUR SLOW COOKER. 3. COOK ON “LOW” SETTING FOR 8 HOURS OR UNTIL BEEF IS COOKED THROUGH AND TENDER. 4. SHRED BEEF AND SERVE.

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SERVE WITH FRESH BREAD. YIELDS: 6 SERVINGS

Ingredients 2 POUND BONELESS BEEF CHUCK SHOULDER ROAST, FAT TRIMMED 1 POUND RUSSET POTATOES (4 SMALL), WASHED AND CUT INTO 1” PIECES 1 POUND CARROTS (8 LARGE), PEELED AND CUT INTO 1” PIECES 1 SMALL YELLOW ONION, PEELED AND QUARTERED 1/4 CUP DRIED ONION FLAKES 1/4 TEASPOON PARSLEY FLAKES 1/4 TEASPOON ONION POWDER 1/4 TEASPOON CELERY SEED 1/4 TEASPOON PAPRIKA 1/4 TEASPOON PEPPER 1 CUP FAT-FREE LOWER-SODIUM BEEF BROTH *NOT NEEDED UNTIL DAY OF COOKING


CLASSIC POT ROAST

Prep 1. LABEL FREEZER BAG. 2. ADD ALL INGREDIENTS TO YOUR FREEZER BAG (EXCEPT BEEF BROTH). TO KEEP POTATOES FROM BROWNING, CHOP THEM LAST AND ADD THEM TO THE TOP OF YOUR FREEZER BAG. 3. REMOVE AS MUCH AIR FROM THE FREEZER BAG AS POSSIBLE, SEAL, AND LAY FLAT IN YOUR FREEZER.

Cook 1. THE NIGHT BEFORE COOKING, MOVE FROZEN BAG TO YOUR REFRIGERATOR TO THAW. 2. THE MORNING OF COOKING, POUR CONTENTS OF FREEZER BAG INTO YOUR SLOW COOKER AND ADD BEEF BROTH. 3. COOK ON “LOW” SETTING FOR 8 HOURS OR UNTIL BEEF IS COOKED THROUGH AND TENDER.

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SERVE WITH YOUR FAVORITE BAKED POTATO TOPPINGS, LIKE SHREDDED CHEDDAR CHEESE, GREEN ONIONS AND CHOPPED BACON. YIELDS: 8 SERVINGS

INGREDIENTS 3 POUNDS RUSSET POTATOES, PEELED AND CUT INTO 1-INCH CHUNKS (ABOUT 9 SMALL POTATOES) 4 MEDIUM-SIZED STALKS OF CELERY, DICED (ABOUT 1 CUP) 2 SMALL YELLOW ONIONS, DICED (ABOUT 2 CUPS) 4 GARLIC CLOVES, MINCED 8OZ FROZEN BROCCOLI FLORETS 1/2 TEASPOON PEPPER 12OZ CAN OF EVAPORATED MILK WITH VITAMIN A *NOT NEEDED UNTIL DAY OF COOKING 4 CUPS OF LOW-SODIUM CHICKEN BROTH *NOT NEEDED UNTIL DAY OF COOKING 4 CUPS OF WATER *NOT NEEDED UNTIL DAY OF COOKING


CREAMY POTATO SOUP

PREP 1. LABEL YOUR FREEZER BAG. 2. ADD ALL INGREDIENTS TO YOUR FREEZER BAG (EXCEPT EVAPORATED MILK, CHICKEN BROTH, AND WATER). TO KEEP POTATOES FROM BROWNING, CHOP THEM LAST AND ADD THEM TO THE TOP OF YOUR FREEZER BAG. 3. REMOVE AS MUCH AIR FROM FREEZER BAG AS POSSIBLE, SEAL, AND LAY FLAT IN YOUR FREEZER.

COOK 1. POUR CONTENTS OF FREEZER BAG INTO YOUR CROCKPOT AND ADD CHICKEN BROTH AND WATER. (SINCE THIS RECIPE CONTAINS RAW POTATOES, I DO NOT RECOMMEND THAWING IT. IT IS A MEAT-FREE DISH, SO ADDING IT TO YOUR SLOW COOKER RAW IS PERFECTLY SAFE.) 2. COOK MEAL IN SLOW COOKER ON “LOW” SETTING FOR 8 HOURS OR UNTIL POTATOES ARE SOFT. 3. STIR IN EVAPORATED MILK AND CONTINUE TO COOK 5 MINUTES OR UNTIL HEATED THROUGH. 4. MASH SOME OF THE POTATOES BY HAND (OPTIONAL).

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SERVE WITH ROLLS OR FRESH BREAD. YIELDS: 6 SERVINGS

Ingredients 1 POUND GROUND TURKEY 1/2 POUND OF LARGE CARROTS (ABOUT 4 CARROTS), PEELED AND CUT INTO BITE-SIZED PIECES 1 LB ZUCCHINI (3-4 SMALL ZUCCHINIS), CUT INTO BITE-SIZED PIECES 1 SMALL YELLOW ONION, DICED (1 CUP) 1 CAN OF CANNELLINI BEANS (15OZ), DRAINED AND RINSED 28OZ CAN OF TOMATO SAUCE 1 TABLESPOON EXTRA VIRGIN OLIVE OIL 2 CLOVES OF GARLIC, MINCED 1 TABLESPOON ITALIAN SEASONINGS 1/2 TEASPOON SALT 1/4 TEASPOON PEPPER 4 CUPS OF LOW-SODIUM CHICKEN BROTH *NOT NEEDED UNTIL DAY OF COOKING


GARDEN VEGETABLE SOUP WITH GROUND TURKEY


Cook 1. THE NIGHT BEFORE COOKING, MOVE FROZEN BAG TO YOUR REFRIGERATOR TO THAW. 2. THE MORNING OF COOKING, POUR CONTENTS OF FREEZER BAG INTO YOUR SLOW COOKER AND ADD BROTH. 3. COOK ON “LOW” SETTING FOR 8 HOURS OR UNTIL TURKEY IS COOKED THROUGH AND VEGETABLES ARE TENDER. 4. BREAK APART TURKEY AND SERVE.

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SERVE WITH CRUSTY BREAD. YIELDS: 5 SERVINGS

Ingredients 1 POUND BONELESS BEEF CHUCK SHOULDER ROAST, FAT-TRIMMED AND CUT INTO 1-INCH PIECES (TIP: MAKE THE SPICY BEEF CURRY STEW AT THE SAME TIME AND SPLIT A 2-POUND ROAST BETWEEN THE TWO.) 1 POUND CARROTS, PEELED AND CHOPPED 2 RUSSET POTATOES, PEELED AND CHOPPED INTO 1-INCH SQUARES (1.5 LBS) 1 SMALL YELLOW ONION, PEELED AND CHOPPED 2 CLOVES GARLIC, MINCED 1 TEASPOON DRIED THYME 1 TEASPOON DRIED ROSEMARY 1 BAY LEAF 1/2 TEASPOON SALT 1/4 TEASPOON PEPPER 2 CUPS FAT-FREE LOWER-SODIUM BEEF BROTH *NOT NEEDED UNTIL DAY OF COOKING 4 CUPS WATER *NOT NEEDED UNTIL DAY-OF COOKING


GRANDMA’S BEEF STEW

Prep 1. LABEL FREEZER BAG. 2. ADD ALL INGREDIENTS TO YOUR FREEZER BAG (EXCEPT BEEF BROTH AND WATER). 3. REMOVE AS MUCH AIR FROM THE FREEZER BAG AS POSSIBLE, SEAL, AND LAY FLAT IN YOUR FREEZER.

Cook 1. THE NIGHT BEFORE COOKING, MOVE FROZEN BAG TO YOUR REFRIGERATOR TO THAW. 2. THE MORNING OF COOKING, POUR CONTENTS OF FREEZER BAG INTO YOUR SLOW COOKER AND ADD BEEF BROTH AND WATER. 3. COOK ON “LOW” SETTING FOR 8 HOURS OR UNTIL BEEF IS COOKED THROUGH AND TENDER. 4. REMOVE BAY LEAF.

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SERVE WITH FRESH BREAD OR ROLLS. YIELDS: 6 SERVINGS

Ingredients 1/2 POUND CARROTS, PEELED AND SLICED (ABOUT 1.5 CUPS OR 4 LARGE CARROTS) 2 SMALL POTATOES, PEELED AND CUT INTO 1-INCH CHUNKS (ABOUT 8OZ OR 1.5 CUPS) 1 SMALL ONION, DICED (1 CUP) 28OZ CAN OF DICED TOMATOES, UNDRAINED 1 TABLESPOON EXTRA VIRGIN OLIVE OIL 2 GARLIC CLOVES, MINCED 1 TABLESPOON ITALIAN SEASONINGS 1/4 TEASPOON PEPPER 1 POUND 85% LEAN GROUND BEEF 4 CUPS OF FAT-FREE LOWER-SODIUM BEEF BROTH* (NOT NEEDED UNTIL DAY OF COOKING)


HAMBURGER POTATO SOUP

Prep 1. LABEL YOUR FREEZER BAG. 2. ADD ALL INGREDIENTS TO YOUR FREEZER BAG (EXCEPT BROTH). TO KEEP POTATOES FROM BROWNING, CHOP THEM LAST AND ADD THEM TO THE TOP OF YOUR FREEZER BAG. 3. REMOVE AS MUCH AIR FROM THE FREEZER BAG AS POSSIBLE, SEAL, AND LAY FLAT IN YOUR FREEZER.

Cook 1. THE NIGHT BEFORE COOKING, MOVE FROZEN BAG TO YOUR REFRIGERATOR TO THAW. 2. THE MORNING OF COOKING, POUR CONTENTS OF FREEZER BAG INTO YOUR CROCKPOT AND ADD BEEF BROTH. 3. COOK ON “LOW” SETTING FOR 8 HOURS OR UNTIL BEEF IS COOKED THROUGH AND CARROTS ARE SOFT. 4. BREAK APART BEEF, STIR, AND SERVE.

35

SERVE WITH STEAMED BROCCOLI AND BROWN RICE. YIELDS: 6 SERVINGS

Ingredients 2 POUNDS BONELESS, SKINLESS CHICKEN BREASTS, FAT TRIMMED 1/4 CUP HONEY 2 TABLESPOONS DIJON MUSTARD 2 TEASPOONS BLACK PEPPER 1/2 TEASPOON SALT 1/2 TEASPOON GROUND THYME 1/2 CUP WATER* NOT NEEDED UNTIL DAY OF COOKING


HONEY DIJON CHICKEN

Prep 1. LABEL FREEZER BAG. 2. ADD ALL INGREDIENTS TO YOUR FREEZER BAG (EXCEPT WATER). 3. REMOVE AS MUCH AIR FROM THE FREEZER BAG AS POSSIBLE, SEAL, AND LAY FLAT IN YOUR FREEZER.

Cook 1. THE NIGHT BEFORE COOKING, MOVE FROZEN BAG TO YOUR REFRIGERATOR TO THAW. 2. THE MORNING OF COOKING, POUR CONTENTS OF FREEZER BAG INTO YOUR SLOW COOKER AND ADD WATER. 3. COOK ON “LOW” SETTING FOR 4-6 HOURS OR UNTIL CHICKEN IS COOKED THROUGH AND TENDER.

36

37

SERVE WITH SPAGHETTI OR CRUSTY BREAD AND A SIDE SALAD. YIELDS: 6 SERVINGS

Ingredients 2 POUND BONELESS BEEF CHUCK SHOULDER ROAST 1 SMALL YELLOW ONION, DICED (1 CUP) 28OZ CAN DICED TOMATOES, UNDRAINED 2 CLOVES GARLIC, MINCED 1/4 CUP HONEY 2 TABLESPOONS EXTRA VIRGIN OLIVE OIL 1 TEASPOON DRIED OREGANO 1/2 TEASPOON DRIED PARSLEY 1/2 TEASPOON SALT 1/4 TEASPOON GROUND BLACK PEPPER 1/4 TEASPOON CRUSHED RED PEPPER FLAKES


ITALIAN-STYLE POT ROAST


Cook 1. THE NIGHT BEFORE COOKING, MOVE FROZEN BAG TO YOUR REFRIGERATOR TO THAW. 2. THE MORNING OF COOKING, POUR CONTENTS OF FREEZER BAG INTO YOUR SLOW COOKER. 3. COOK ON “LOW” SETTING FOR 8 HOURS OR UNTIL BEEF IS COOKED THROUGH AND TENDER. 4. SHRED BEEF AND SERVE.

38

39

SERVE ON SOFT TORTILLAS WITH SHREDDED CHEESE, DICED TOMATOES, AND AVOCADO. YIELDS: 6 SERVINGS

Ingredients

2 POUND BONE-IN PORK SHOULDER ROAST (SOMETIMES LABELED “PORK BUTT ROAST”) 1 SMALL YELLOW ONION, DICED 1 JALAPENO PEPPER, SEEDS REMOVED AND SLICED (PLEASE WEAR GLOVES) THE JUICE FROM TWO LIMES 1 TABLESPOON HONEY 2 CLOVES GARLIC, MINCED 1 TEASPOON CHILI POWDER 1/4 TEASPOON SALT


JALAPENO LIME SHREDDED PORK TACOS


Cook 1. THE NIGHT BEFORE COOKING, MOVE FROZEN BAG TO YOUR REFRIGERATOR TO THAW. 2. THE MORNING OF COOKING, POUR CONTENTS OF FREEZER BAG INTO YOUR SLOW COOKER. 3. COOK ON “LOW” SETTING FOR 8 HOURS OR UNTIL PORK IS COOKED THROUGH AND TENDER. 4. REMOVE BONE AND SHRED PORK. STRAIN JUICE LEFT IN SLOW COOKER AND MIX WITH MEAT. 5. SERVE COOKED ONIONS AND JALAPENOS ON TACOS IF YOU WANT TO ADD SOME SPICE.

40

SERVE WITH BROWN RICE AND GREEN BEANS. YIELDS: 6 SERVINGS

Ingredients 2 POUNDS BONELESS, SKINLESS CHICKEN BREASTS, FAT TRIMMED (ABOUT 6 CHICKEN BREASTS) 1/4 CUP EXTRA VIRGIN OLIVE OIL THE JUICE FROM ONE LEMON (ABOUT 3 TABLESPOONS) 1/2 TEASPOON PEPPER 1/4 TEASPOON SALT


LEMON PEPPER CHICKEN


Cook 1. THE NIGHT BEFORE COOKING, MOVE FROZEN BAG TO YOUR REFRIGERATOR TO THAW. 2. THE MORNING OF COOKING, POUR CONTENTS OF FREEZER BAG INTO YOUR SLOW COOKER. 3. COOK ON “LOW” SETTING FOR 4-6 HOURS OR UNTIL CHICKEN IS COOKED THROUGH AND TENDER.

41

42

SERVE SHREDDED PORK IN PITA POCKETS WITH MIXED GREENS, TOMATO SLICES, AND CUCUMBERS (OR PICKLES).

YIELDS: 4 SERVINGS

Ingredients 2 POUND BONELESS PORK SHOULDER ROAST, FAT TRIMMED 2 TABLESPOONS EXTRA VIRGIN OLIVE OIL 2 CLOVES GARLIC, MINCED 1 TABLESPOON PAPRIKA 1 TABLESPOON ONION POWDER 2 TEASPOONS DRIED OREGANO LEAVES 2 TEASPOONS DRIED BASIL LEAVES 1 TEASPOON ROSEMARY LEAVES 1/2 TEASPOON BLACK PEPPER 1/2 TEASPOON SALT


MEDITERRANEAN SHREDDED PORK PITA POCKETS


Cook 1. THE NIGHT BEFORE COOKING, MOVE FROZEN BAG TO YOUR REFRIGERATOR TO THAW. 2. THE MORNING OF COOKING, POUR CONTENTS OF FREEZER BAG INTO YOUR SLOW COOKER. 3. COOK ON “LOW” SETTING FOR 8 HOURS OR UNTIL PORK IS COOKED THROUGH AND TENDER. 4. SHRED PORK AND SERVE IN PITA POCKETS.

43

44

TOP SOUP WITH PARMESAN CHEESE AND SERVE WITH GARLIC BREAD. YIELDS: 6 SERVINGS (THIS IS A LOT OF SOUP, SO I RECOMMEND USING AT LEAST A 6-QUART SLOW COOKER)

Ingredients 28OZ CAN OF DICED TOMATOES, UNDRAINED 1/2 POUND OF CARROTS (ABOUT 4 LARGE CARROTS), PEELED AND SLICED 3 CUPS OF FRESH GREEN BEANS (ABOUT 1 POUND), ENDS CUT OFF AND CHOPPED 2OZ FRESH BABY SPINACH (ABOUT 2 HANDFULS OR 2 CUPS) 1 SMALL ONION, PEELED AND CHOPPED (1 CUP) 4 CLOVES OF GARLIC, MINCED 15OZ CAN OF KIDNEY BEANS, DRAINED AND RINSED 15OZ CAN OF CANNELLINI BEANS, DRAINED AND RINSED 1 TEASPOON HONEY 2 TABLESPOONS ITALIAN SEASONINGS 1 BAY LEAF 1/4 TEASPOON GROUND BLACK PEPPER 6 CUPS LOW-SODIUM CHICKEN BROTH *NOT NEEDED UNTIL DAY OF COOKING 1 CUP UNCOOKED ELBOW MACARONI *NOT NEEDED UNTIL DAY OF COOKING


MINESTRONE SOUP

Prep 1. LABEL FREEZER BAG. 2. ADD ALL INGREDIENTS TO YOUR FREEZER BAG (EXCEPT CHICKEN BROTH AND MACARONI). 3. REMOVE AS MUCH AIR FROM THE FREEZER BAG AS POSSIBLE, SEAL, AND LAY FLAT IN YOUR FREEZER.

Cook 1. THE NIGHT BEFORE COOKING, MOVE FROZEN BAG TO YOUR REFRIGERATOR TO THAW. 2. THE MORNING OF COOKING, POUR CONTENTS OF FREEZER BAG INTO YOUR SLOW COOKER WITH CHICKEN BROTH. 3. COOK ON “LOW” SETTING FOR 8 HOURS OR UNTIL VEGETABLES ARE TENDER. 4. ADD MACARONI AND COOK FOR ADDITIONAL 30 MINUTES. 5. REMOVE BAY LEAF AND SERVE.

45

46

SERVE ON HAMBURGER BUNS WITH A SIDE SALAD. YIELDS: 6 SERVINGS

Ingredients 2 POUNDS 85% LEAN GROUND BEEF 1/2 CUP DRIED MINCED ONION FLAKES 2.5 TEASPOONS MONTREAL STEAK SEASONING MIX 4 SLICES OF AMERICAN CHEESE *NOT NEEDED UNTIL DAY OF COOKING


“MONSTER” CHEESEBURGERS

Prep 1. LABEL FREEZER BAG. 2. ADD ALL INGREDIENTS TO YOUR FREEZER BAG (EXCEPT CHEESE). 3. REMOVE AS MUCH AIR FROM THE FREEZER BAG AS POSSIBLE, SEAL, AND LAY FLAT IN YOUR FREEZER.

Cook 1. THE NIGHT BEFORE COOKING, MOVE FROZEN BAG TO YOUR REFRIGERATOR TO THAW. 2. THE MORNING OF COOKING, ADD THE MEAT TO YOUR SLOW COOKER AND SMOOTH IT INTO A FLAT LAYER ON THE BOTTOM OF THE CROCK. 3. COOK ON “LOW” SETTING FOR 6-8 HOURS OR UNTIL BEEF IS COOKED THROUGH. 4. TOP WITH CHEESE AND REPLACE LID FOR 10 MINUTES OR UNTIL MELTED. 5. CUT INTO SIX BURGERS AND DISCARD GREASE.

47

48

SERVE WITH STEAMED BROCCOLI AND BROWN RICE. YIELDS: 4 SERVINGS

Ingredients 2 POUND BONELESS BEEF CHUCK SHOULDER ROAST, FAT TRIMMED THE JUICE FROM ONE NAVEL ORANGE (1/3 CUP) THE ZEST FROM ONE ORANGE (1 TABLESPOON) 2 TABLESPOONS WHITE SUGAR 2 TABLESPOONS APPLE CIDER VINEGAR 1 TABLESPOON LOW SODIUM SOY SAUCE 3 CLOVES GARLIC, MINCED 1-INCH GINGER ROOT, PEELED AND GRATED (1 TABLESPOON)


ORANGE-GINGER SHREDDED BEEF WITH SOY GLAZE


Cook 1. THE NIGHT BEFORE COOKING, MOVE FROZEN BAG TO YOUR REFRIGERATOR TO THAW. 2. THE MORNING OF COOKING, POUR CONTENTS OF FREEZER BAG INTO YOUR SLOW COOKER. 3. COOK ON “LOW” SETTING FOR 8 HOURS OR UNTIL BEEF IS COOKED THROUGH AND TENDER. 4. SHRED BEEF. 5. STRAIN JUICE LEFT IN SLOW COOKER AND SERVE WITH BEEF. (OPTIONAL: THICKEN JUICE INTO A GRAVY BY BOILING IN A SMALL SAUCEPAN ON STOVETOP WITH CORNSTARCH.)

49

SERVE WITH RICE AND STEAMED BROCCOLI. YIELDS: 6 SERVINGS

Ingredients 2 POUNDS BONELESS, SKINLESS CHICKEN BREASTS, FAT TRIMMED (ABOUT 6 CHICKEN BREASTS) THE JUICE FROM ONE ORANGE (ABOUT 1/3 CUP) 1-INCH OF FRESH GINGER ROOT, PEELED AND MINCED (ABOUT 3 TABLESPOONS) 2 TABLESPOONS HONEY 2 TABLESPOONS COCONUT OIL 1 TEASPOON CRUSHED RED PEPPER FLAKES


ORANGE GINGER CHICKEN


Cook 1. THE NIGHT BEFORE COOKING, MOVE FROZEN BAG TO YOUR REFRIGERATOR TO THAW. 2. THE MORNING OF COOKING, POUR CONTENTS OF FREEZER BAG INTO YOUR SLOW COOKER AND COOK ON “LOW” SETTING FOR 4-6 HOURS OR UNTIL CHICKEN IS COOKED THROUGH AND TENDER.

50

51

SERVE ON SANDWICH ROLLS WITH A SIDE SALAD. WE ALSO TOP OUR SANDWICHES WITH EXTRA BBQ SAUCE. YIELDS: 6 SERVINGS

Ingredients 3 POUND BONELESS PORK SHOULDER ROAST, FAT TRIMMED 1 ONION, PEELED AND CUT IN HALF 1/4 CUP APPLE CIDER VINEGAR 2 TABLESPOONS HONEY 2 TEASPOONS CHILI POWDER 1 TEASPOON GROUND CUMIN 1/2 TEASPOON GARLIC POWDER 1/2 TEASPOON SALT 1/4 TEASPOON PEPPER


PULLED PORK


Cook 1. THE NIGHT BEFORE COOKING, MOVE FROZEN BAG TO YOUR REFRIGERATOR TO THAW. 2. THE MORNING OF COOKING, POUR CONTENTS OF FREEZER BAG INTO YOUR SLOW COOKER AND COOK ON “LOW” SETTING FOR 8 HOURS OR UNTIL PORK IS COOKED THROUGH AND TENDER. 3. SHRED MEAT.

52

53

SERVE WITH RICE AND A VEGETABLE OR ON SOFT TORTILLAS. YIELDS: 6 SERVINGS

Ingredients 2 POUNDS BONELESS, SKINLESS CHICKEN BREASTS, FAT TRIMMED (ABOUT 6 CHICKEN BREASTS) 1 MEDIUM-SIZED RED BELL PEPPER, SLICED (ABOUT 1.5 CUPS) 1/4 CUP EXTRA VIRGIN OLIVE OIL 4 LARGE GARLIC CLOVES, MINCED 1 SMALL YELLOW ONION, DICED (1 CUP) 1 TEASPOON CRUSHED RED PEPPER FLAKES 1/2 TEASPOON BLACK PEPPER 1/4 TEASPOON SALT


RED PEPPER CHICKEN


Cook 1. THE NIGHT BEFORE COOKING, MOVE FROZEN BAG TO YOUR REFRIGERATOR TO THAW. 2. THE MORNING OF COOKING, POUR CONTENTS OF FREEZER BAG INTO YOUR SLOW COOKER AND COOK ON “LOW” SETTING FOR 4-6 HOURS OR UNTIL CHICKEN IS COOKED THROUGH AND TENDER.

54

55

SERVE ON ROLLS WITH CARROT AND CELERY STICKS AND BLEU CHEESE (OR RANCH) DRESSING. YIELDS: 4 SERVINGS

Ingredients 1 POUND BONELESS, SKINLESS CHICKEN BREASTS 1 CUP HOT SAUCE 4 TABLESPOONS UNSALTED BUTTER 2 TABLESPOONS DISTILLED WHITE VINEGAR 1 TEASPOON PAPRIKA 1/2 TEASPOON BLACK PEPPER

Materials 1 GALLON-SIZED PLASTIC FREEZER BAG (YOU CAN SUBSTITUTE A QUART-SIZED FREEZER BAG)

SHREDDED BUFFALO CHICKEN


Cook 1. THE NIGHT BEFORE COOKING, MOVE FROZEN BAG TO YOUR REFRIGERATOR TO THAW. 2. THE MORNING OF COOKING, POUR CONTENTS OF FREEZER BAG INTO YOUR SLOW COOKER. 3. COOK ON “LOW” SETTING FOR 6-8 HOURS OR UNTIL CHICKEN IS COOKED THROUGH AND TENDER. 4. SHRED CHICKEN AND MIX WITH REMAINING SAUCE IN SLOW COOKER.

56

57

SERVE ON SANDWICH ROLLS WITH A SIDE SALAD. YIELDS: 6 SERVINGS

Ingredients 1 POUND 85% LEAN GROUND BEEF 1 SMALL YELLOW ONION, DICED (1 CUP) 1 MEDIUM-SIZED GREEN BELL PEPPER, DICED 15OZ CAN OF TOMATO SAUCE (ABOUT 1.75 CUPS) 2 TABLESPOONS LIGHT BROWN SUGAR 1 TABLESPOON WORCESTERSHIRE SAUCE 2 TEASPOONS CHILI POWDER 1/2 TEASPOON GARLIC POWDER 1/2 TEASPOON SALT 1/4 TEASPOON PEPPER 1/4 TEASPOON CRUSHED RED PEPPER FLAKES


SLOPPY JOES


Cook 1. THE NIGHT BEFORE COOKING, MOVE FROZEN BAG TO YOUR REFRIGERATOR TO THAW. 2. THE MORNING OF COOKING, POUR CONTENTS OF FREEZER BAG INTO YOUR SLOW COOKER AND COOK ON “LOW” SETTING FOR 6-8 HOURS OR UNTIL GROUND BEEF IS COOKED THROUGH. 3. BREAK APART GROUND BEEF AND SERVE.

58

59

SERVE WITH ROLLS OR NAAN BREAD. YIELDS: 4 SERVINGS

Ingredients 1 POUND BONELESS BEEF CHUCK SHOULDER ROAST, FAT-TRIMMED AND CUT INTO BITE-SIZED PIECES (TIP: MAKE GRANDMA’S BEEF STEW AT THE SAME TIME AND SPLIT A 2-POUND ROAST BETWEEN THE TWO.) 1 POUND CARROTS, PEELED AND CHOPPED 2 RUSSET POTATOES, PEELED AND CHOPPED INTO 1-INCH SQUARES (1.5 LBS) 1 SMALL YELLOW ONION, PEELED AND CHOPPED (1 CUP) 2 CLOVES GARLIC, MINCED 28OZ CAN DICED TOMATOES, UNDRAINED 1 INCH FRESH GINGER ROOT, PEELED AND MINCED 2 TABLESPOONS CURRY POWDER 1 TEASPOON CRUSHED RED PEPPER FLAKES 2 CUPS FAT-FREE LOWER-SODIUM BEEF BROTH *NOT NEEDED UNTIL DAY OF COOKING


SPICY BEEF CURRY STEW

Prep 1. LABEL FREEZER BAG. 2. ADD ALL INGREDIENTS TO YOUR FREEZER BAG (EXCEPT BEEF BROTH). 3. REMOVE AS MUCH AIR FROM THE FREEZER BAG AS POSSIBLE, SEAL, AND LAY FLAT IN YOUR FREEZER.

Cook 1. THE NIGHT BEFORE COOKING, MOVE FROZEN BAG TO YOUR REFRIGERATOR TO THAW. 2. THE MORNING OF COOKING, POUR CONTENTS OF FREEZER BAG INTO YOUR SLOW COOKER AND ADD BEEF BROTH. 3. COOK ON “LOW” SETTING FOR 8 HOURS OR UNTIL BEEF IS COOKED THROUGH AND TENDER.

60

SERVE WITH GARLIC BREAD OR ROLLS. YIELDS: 6 SERVINGS

Ingredients 1 POUND SMALL MEATBALLS (STORE BOUGHT OR HOMEMADE) 24OZ JAR OF PASTA SAUCE (ABOUT 2.5 CUPS) 1 POUND CARROTS, PEELED AND CHOPPED 3 CUPS GREEN BEANS (ABOUT 1 POUND), ENDS CUT OFF AND CUT INTO BITE-SIZED PIECES 1 LARGE ZUCCHINI, ENDS CUT OFF AND CUT INTO BITE-SIZED PIECES 1 SMALL YELLOW ONION, DICED (1 CUP) 4 CUPS LOW-SODIUM CHICKEN BROTH *NOT NEEDED UNTIL DAY OF COOKING


SUPER SIMPLE MEATBALL VEGGIE SOUP


Cook 1. THE NIGHT BEFORE COOKING, MOVE FROZEN BAG TO YOUR REFRIGERATOR TO THAW. 2. THE MORNING OF COOKING, POUR CONTENTS OF FREEZER BAG INTO YOUR SLOW COOKER AND ADD CHICKEN BROTH. 3. COOK ON “LOW” SETTING FOR 8 HOURS OR UNTIL CARROTS ARE SOFT.

61

62

YIELDS: 5 SERVINGS

Ingredients 1 POUND 85% LEAN GROUND BEEF 1 SMALL YELLOW ONION, PEELED AND CHOPPED (1 CUP) 1 MEDIUM-SIZED GREEN BELL PEPPER, CHOPPED 1 CUP FROZEN CORN 1 TEASPOON HONEY 15OZ CAN OF TOMATO SAUCE 1 TABLESPOON CHILI POWDER 1/2 TEASPOON SALT 1/2 TEASPOON GROUND CUMIN 1/2 TEASPOON CRUSHED RED PEPPER FLAKES 1/2 TEASPOON PAPRIKA 1/2 TEASPOON GARLIC POWDER 1/2 TEASPOON ONION POWDER 4OZ CHEDDAR CHEESE, SHREDDED (ABOUT 1 CUP) *NOT NEEDED UNTIL DAY OF COOKING 1 BOX OF JIFFY CORN MUFFIN MIX + THE NECESSARY INGREDIENTS LISTED ON THE BOX (1 EGG AND 1/3 CUP MILK) *NOT NEEDED UNTIL DAY OF COOKING (IF YOU WANT TO MAKE THIS FROM SCRATCH, MAKE ENOUGH FOR 6 MUFFINS.)


TACO CHILI WITH CORNBREAD TOPPING

Prep 1. LABEL FREEZER BAG. 2. ADD ALL INGREDIENTS TO YOUR FREEZER BAG (EXCEPT CHEDDAR CHEESE AND CORN MUFFIN MIX). 3. REMOVE AS MUCH AIR FROM THE FREEZER BAG AS POSSIBLE, SEAL, AND LAY FLAT IN YOUR FREEZER.

Cook 1. THE NIGHT BEFORE COOKING, MOVE FROZEN BAG TO YOUR REFRIGERATOR TO THAW. 2. THE MORNING OF COOKING, POUR CONTENTS OF FREEZER BAG INTO YOUR SLOW COOKER AND COOK ON “LOW” SETTING FOR 6-8 HOURS. 3. BREAK APART BEEF AND MIX ALL INGREDIENTS. 4. TOP WITH SHREDDED CHEESE AND ASSEMBLED CORN MUFFIX MIX. 5. ADD LID AND COOK ON “HIGH” SETTING FOR 60 MINUTES OR UNTIL CORNBREAD TOPPING IS COOKED THROUGH.

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NUTRITIONAL INFO WAS CALCULATED FOR EACH RECIPE BASED ON THE ITEMS LISTED IN EACH RECIPE’S INGREDIENT LIST. SUGGESTED TOPPINGS, ADDITIONS, AND SIDE DISHES WERE NOT INCLUDED. ASIAN CHICKEN LETTUCE WRAPS NUTRITION FACTS AMOUNT/SERVING %DV* AMOUNT/SERVING %DV* SERVING SIZE 1/2 CUP

TOTAL FAT 11G 17% TOTAL CARB 11G 4% SATURATED FAT 5G 25% DIETARY FIBER 1G 4%

SERVINGS 6 TRANS FAT 0G SUGARS 7G CALORIES 260 CHOLESTEROL 130MG 43% PROTEIN 28G 56% *PERCENT DAILY VALUES (DV) ARE BASED ON A 2,000 CALORIE DIET

SODIUM 600MG 25% VITAMIN A 80% VITAMIN C 50% CALCIUM 2% IRON 6%

BBQ BABY BACK RIBS NUTRITION FACTS AMOUNT/SERVING %DV* AMOUNT/SERVING %DV* SERVING SIZE THE MEAT FROM 3-4 RIBS

TOTAL FAT 45G 69% TOTAL CARB 29G 10% SATURATED FAT 15G 75% DIETARY FIBER <1G 0%



BBQ SHREDDED CHICKEN NUTRITION FACTS AMOUNT/SERVING %DV* AMOUNT/SERVING %DV* SERVING SIZE 1/2 CUP




NUTRITIONAL INFO

64

CHICKEN CHEESESTEAKS NUTRITION FACTS AMOUNT/SERVING %DV* AMOUNT/SERVING %DV* SERVING SIZE 1 SUB




CHICKEN TACO SOUP NUTRITION FACTS AMOUNT/SERVING %DV* AMOUNT/SERVING %DV* SERVING SIZE 2 CUPS




CHICKEN TORTILLA SOUP NUTRITION FACTS AMOUNT/SERVING %DV* AMOUNT/SERVING %DV* SERVING SIZE 1 2/3 CUP




CHILI-SPICED BEEF AND CARROTS NUTRITION FACTS AMOUNT/SERVING %DV* AMOUNT/SERVING %DV* SERVING SIZE 1/2 CUP MEAT + CARROTS

TOTAL FAT 19G 29% TOTAL CARB 23G 8% SATURATED FAT 4.5G 23% DIETARY FIBER 7G 28%



65

CLASSIC POT ROAST NUTRITION FACTS AMOUNT/SERVING %DV* AMOUNT/SERVING %DV* SERVING SIZE 1/3 CUP MEAT + CARROTS & POTATOES




CREAMY POTATO SOUP NUTRITION FACTS AMOUNT/SERVING %DV* AMOUNT/SERVING %DV* SERVING SIZE 2 CUPS




GARDEN VEGETABLE SOUP WITH GROUND TURKEY NUTRITION FACTS AMOUNT/SERVING %DV* AMOUNT/SERVING %DV* SERVING SIZE 1 2/3 CUP




GRANDMA’S BEEF STEW NUTRITION FACTS AMOUNT/SERVING %DV* AMOUNT/SERVING %DV* SERVING SIZE 2 CUPS




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HAMBURGER POTATO SOUP NUTRITION FACTS AMOUNT/SERVING %DV* AMOUNT/SERVING %DV* SERVING SIZE 1 2/3 CUP




HONEY DIJON CHICKEN NUTRITION FACTS AMOUNT/SERVING %DV* AMOUNT/SERVING %DV* SERVING SIZE 1 CHICKEN BREAST




ITALIAN-STYLE POT ROAST NUTRITION FACTS AMOUNT/SERVING %DV* AMOUNT/SERVING %DV* SERVING SIZE 1/3 CUP MEAT + TOMATOES




JALAPENO LIME SHREDDED PORK TACOS NUTRITION FACTS AMOUNT/SERVING %DV* AMOUNT/SERVING %DV* SERVING SIZE ABOUT 2/3 CUP




67

LEMON PEPPER CHICKEN NUTRITION FACTS AMOUNT/SERVING %DV* AMOUNT/SERVING %DV* SERVING SIZE 1 CHICKEN BREAST

TOTAL FAT 15G 23% TOTAL CARB <1G 0% SATURATED FAT 1G 5% DIETARY FIBER 0G 0%



MEDITERRANEAN SHREDDED PORK PITA POCKETS NUTRITION FACTS AMOUNT/SERVING %DV* AMOUNT/SERVING %DV* SERVING SIZE ABOUT 2/3 CUP




MINESTRONE SOUP NUTRITION FACTS AMOUNT/SERVING %DV* AMOUNT/SERVING %DV* SERVING SIZE 2 CUPS




“MONSTER” CHEESEBURGERS NUTRITION FACTS AMOUNT/SERVING %DV* AMOUNT/SERVING %DV* SERVING SIZE 1 CHEESEBURGER




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ORANGE-GINGER SHREDDED BEEF WITH SOY GLAZE NUTRITION FACTS AMOUNT/SERVING %DV* AMOUNT/SERVING %DV* SERVING SIZE 1/2 CUP BEEF




ORANGE GINGER CHICKEN NUTRITION FACTS AMOUNT/SERVING %DV* AMOUNT/SERVING %DV* SERVING SIZE 1 CHICKEN BREAST




PULLED PORK NUTRITION FACTS AMOUNT/SERVING %DV* AMOUNT/SERVING %DV* SERVING SIZE 1/2 CUP




RED PEPPER CHICKEN NUTRITION FACTS AMOUNT/SERVING %DV* AMOUNT/SERVING %DV* SERVING SIZE 1 CHICKEN BREAST




69

SHREDDED BUFFALO CHICKEN NUTRITION FACTS AMOUNT/SERVING %DV* AMOUNT/SERVING %DV* SERVING SIZE 1/2 CUP




SLOPPY JOES NUTRITION FACTS AMOUNT/SERVING %DV* AMOUNT/SERVING %DV* SERVING SIZE 1/2 CUP




SPICY BEEF CURRY STEW NUTRITION FACTS AMOUNT/SERVING %DV* AMOUNT/SERVING %DV* SERVING SIZE 2.5 CUPS




SUPER SIMPLE MEATBALL VEGGIE SOUP NUTRITION FACTS AMOUNT/SERVING %DV* AMOUNT/SERVING %DV* SERVING SIZE 1 2/3 CUP




70

TACO CHILI WITH CORNBREAD TOPPING NUTRITION FACTS AMOUNT/SERVING %DV* AMOUNT/SERVING %DV* SERVING SIZE 1/5 SLICE OF CROCK




71

FIVE GROCERY LISTS ARE INCLUDED BELOW. THE FIRST GROCERY LIST IS A “MASTER” LIST THAT INCLUDES THE INGREDIENTS FOR ALL 28 SLOW COOKER FREEZER MEALS. USE THIS LIST IF YOU WANT TO PREP ALL OF THE MEALS AT ONCE. THE REMAINING FOUR GROCERY LISTS CONTAIN SEVEN MEALS EACH. (I SPLIT THE 28 RECIPES INTO FOUR DIFFERENT GROCERY LISTS). EACH WEEK CONTAINS A VARIETY OF MEALS SO THAT YOU CAN EAT THEM ALL IN THE SAME WEEK, IF YOU WANT. USE THESE GROCERY LISTS IF YOU WOULD RATHER PREP 7 MEALS AT A TIME THAN 28.

GROCERY LISTS

72

Master Grocery List – For All 28 Slow Cooker Freezer Meals RECIPES INCLUDED

1. CHICKEN CHEESESTEAKS 2. HAMBURGER POTATO SOUP 3. MINESTRONE SOUP 4. ORANGE-GINGER SHREDDED BEEF WITH SOY GLAZE 5. PULLED PORK 6. RED PEPPER CHICKEN 7. TACO CHILI WITH CORNBREAD TOPPING 8. “MONSTER” CHEESEBURGERS 9. LEMON PEPPER CHICKEN 10. GARDEN VEGETABLE SOUP WITH GROUND TURKEY 11. CLASSIC POT ROAST 12. CHICKEN TACO SOUP 13. BBQ BABY BACK RIBS 14. ASIAN CHICKEN LETTUCE WRAPS 15. SUPER SIMPLE MEATBALL VEGGIE SOUP 16. SLOPPY JOES 17. ORANGE GINGER CHICKEN 18. JALAPENO LIME SHREDDED PORK TACOS 19. CREAMY POTATO SOUP 20. CHILI-SPICED BEEF AND CARROTS 21. BBQ SHREDDED CHICKEN 22. CHICKEN TORTILLA SOUP 23. GRANDMA’S BEEF STEW 24. HONEY DIJON CHICKEN 25. ITALIAN-STYLE POT ROAST 26. MEDITERRANEAN SHREDDED PORK PITA POCKETS 27. SHREDDED BUFFALO CHICKEN 28. SPICY BEEF CURRY STEW

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PRODUCE

• 18 SMALL YELLOW ONIONS (6LBS IS EXACTLY ENOUGH) • 5 MEDIUM-SIZED RED BELL PEPPERS • 3 MEDIUM-SIZED GREEN BELL PEPPERS • 4 BULBS OF GARLIC (37 CLOVES TOTAL; THE AVERAGE-SIZED BULB HAS 10-12 CLOVES) • 7.75LBS CARROTS • 7.5LBS RUSSET POTATOES • 6 CUPS GREEN BEANS (ABOUT 2LBS) • 2OZ BABY SPINACH • 2 NAVEL ORANGES • 3-INCHES GINGER ROOT • 1 LEMON • 1LB ZUCCHINI (3-4 SMALL) + 1 LARGE • 1 JALAPENO PEPPER • 2 LIMES • 4 MEDIUM-SIZED STALKS OF CELERY

MEAT

• 13LBS BONELESS, SKINLESS CHICKEN BREASTS • 5LBS 85% LEAN GROUND BEEF • 5 BONELESS BEEF CHUCK SHOULDER ROASTS (2LBS EACH) • 2 BONELESS PORK SHOULDER ROASTS (ONE 2LBS AND ONE 3LBS) • 1 BONE-IN PORK SHOULDER ROAST (2LBS) • 1LB GROUND TURKEY • 3LBS BABY BACK RIBS • 2LBS GROUND CHICKEN

COLD

• 4 TABLESPOONS UNSALTED BUTTER

FREEZER

• 3.5 CUPS FROZEN CORN • 1LB SMALL MEATBALLS • 8OZ FROZEN BROCCOLI FLORETS

74

ITALIAN

• 5 CANS OF DICED TOMATOES (28 OZ EACH) • 28OZ CAN OF TOMATO SAUCE • 2 CANS OF TOMATO SAUCE (15OZ EACH) • 24OZ JAR OF PASTA SAUCE (WE LIKE PREGO “TRADITIONAL”)

CANNED

• 15OZ CAN OF KIDNEY BEANS • 15OZ CAN OF BLACK BEANS • 2 CANS OF CANNELLINI BEANS (15OZ EACH) • 4OZ CAN OF DICED MILD GREEN CHILES • 15OZ CAN OF DICED TOMATOES WITH GREEN CHILES

SPICES

• 2 TEASPOONS DRIED BASIL LEAVES • 2 BAY LEAVES • 1/4 TEASPOON CELERY SEED • 6 TABLESPOONS + 2 TEASPOONS CHILI POWDER • 2.5 TEASPOONS GROUND CUMIN • 2 TABLESPOONS + 1 TEASPOON CURRY POWDER • 1 TABLESPOON + 1.75 TEASPOONS CRUSHED RED PEPPER FLAKES • 1 TABLESPOON + 1/2 TEASPOON GARLIC POWDER • 1/2 CUP ITALIAN SEASONINGS • 3/4 CUP DRIED MINCED ONION FLAKES • 2.5 TEASPOONS MONTREAL STEAK SEASONING • 1 TABLESPOON + 2.25 TEASPOONS ONION POWDER • 1 TABLESPOON + 1/2 TEASPOON GROUND OREGANO • 2 TABLESPOONS + 1.25 TEASPOONS PAPRIKA • 3/4 TEASPOON PARSLEY FLAKES • 8 TEASPOONS PEPPER • 1 TEASPOON DRIED ROSEMARY • 1 TABLESPOON + 2.75 TEASPOONS SALT • 1.5 TEASPOONS GROUND THYME

75

MISCELLANEOUS

• 28 GALLON-SIZED PLASTIC FREEZER BAGS • 1.25 CUPS + 2 TABLESPOONS EXTRA VIRGIN OLIVE OIL • 1/2 CUP + 1 TABLESPOON HONEY • 1/2 CUP + 1 TABLESPOONS + 2 TEASPOONS APPLE CIDER VINEGAR • 1/4 CUP + 1 TABLESPOON LOW-SODIUM SOY SAUCE • 2 TABLESPOONS WHITE SUGAR • 2 CUPS KETCHUP • 1/2 CUP + 2 TABLESPOONS LIGHT BROWN SUGAR • 2 TABLESPOONS COCONUT OIL • 2 TABLESPOONS RED WINE VINEGAR • 1/4 CUP DIJON MUSTARD • 1 CUP HOT SAUCE • 2 TABLESPOONS DISTILLED WHITE VINEGAR • GLOVES TO WEAR WHILE CUTTING JALAPENO PEPPER

ITEMS NEEDED DAY-OF COOKING

• 4 SLICES OF PROVOLONE CHEESE • 4 SLICES OF AMERICAN CHEESE • 4OZ CHEDDAR CHEESE (ABOUT 1 CUP SHREDDED) • 9 CUPS FAT-FREE, LOWER-SODIUM BEEF BROTH (2 CARTONS + 1 CAN) • 26 CUPS LOW-SODIUM CHICKEN BROTH (6 CARTONS + 1 CAN) • 1 CUP UNCOOKED ELBOW MACARONI • 1 BOX JIFFY CORN MUFFIN MIX (PLUS ONE EGG AND 1/3 CUP MILK) • 12OZ CAN OF EVAPORATED MILK WITH VITAMIN A • 4 CORN TORTILLAS • SUGGESTED SIDE DISHES

1. CHICKEN CHEESESTEAKS – 4 SUB ROLLS AND SWEET POTATO FRIES 2. HAMBURGER POTATO SOUP - FRESH BREAD OR ROLLS 3. MINESTRONE SOUP – TOP WITH PARMESAN CHEESE AND SERVE WITH GARLIC

BREAD 4. ORANGE-GINGER SHREDDED BEEF WITH SOY GLAZE – BROCCOLI AND BROWN RICE 5. PULLED PORK – SERVE ON SANDWICH ROLLS WITH A SIDE SALAD (TOP WITH BBQ

SAUCE) 6. RED PEPPER CHICKEN – SERVE WITH RICE AND A VEGETABLE OR ON SOFT

TORTILLAS

76

7. TACO CHILI WITH CORNBREAD TOPPING – NO SIDES NEEDED 8. “MONSTER” CHEESEBURGERS – 6 HAMBURGER BUNS AND A SIDE SALAD 9. LEMON PEPPER CHICKEN – BROWN RICE AND GREEN BEANS 10. GARDEN VEGETABLE SOUP WITH GROUND TURKEY – ROLLS OR FRESH BREAD 11. CLASSIC POT ROAST – FRESH BREAD 12. CHICKEN TACO SOUP – CRUSTY BREAD OR TORTILLA CHIPS 13. BBQ BABY BACK RIBS – BBQ SAUCE AND CORN ON THE COB 14. ASIAN CHICKEN LETTUCE WRAPS – SERVE ON BIG PIECES OF ICEBERG OR BOSTON

BIBB LETTUCE 15. SUPER SIMPLE MEATBALL VEGGIE SOUP – GARLIC BREAD OR ROLLS 16. SLOPPY JOES – SERVE ON SANDWICH ROLLS WITH A SIDE SALAD 17. ORANGE GINGER CHICKEN – RICE AND BROCCOLI 18. JALAPENO LIME SHREDDED PORK TACOS – SERVE ON SOFT TORTILLAS WITH

SHREDDED CHEESE, LETTUCE, TOMATOES, AND AVOCADO 19. CREAMY POTATO SOUP – TOP WITH YOUR FAVORITE BAKED POTATO TOPPINGS,

LIKE BACON, SHREDDED CHEDDAR CHEESE, AND GREEN ONIONS 20. CHILI-SPICED BEEF AND CARROTS – BROWN RICE OR POTATOES 21. BBQ SHREDDED CHICKEN – SERVE ON ROLLS WITH A SIDE SALAD 22. CHICKEN TORTILLA SOUP – TOP WITH YOUR FAVORITE TACO TOPPINGS, LIKE

SHREDDED CHEESE, SOUR CREAM, AND CRUSHED TORTILLA CHIPS 23. GRANDMA’S BEEF STEW – CRUSTY BREAD 24. HONEY DIJON CHICKEN – STEAMED BROCCOLI AND BROWN RICE 25. ITALIAN-STYLE POT ROAST – SERVE WITH A SIDE SALAD AND SPAGHETTI OR

CRUSTY BREAD 26. MEDITERRANEAN SHREDDED PORK PITA POCKETS – SERVE IN PITA POCKETS WITH

MIXED GREENS, TOMATO SLICES, AND CUCUMBERS (OR PICKLES) 27. SHREDDED BUFFALO CHICKEN – SERVE ON ROLLS WITH CARROTS AND CELERY

STICKS AND BLEU CHEESE (OR RANCH) DRESSING 28. SPICY BEEF CURRY STEW – ROLLS OR NAAN BREAD

77

Grocery List – Week “A” RECIPES INCLUDED

1. CHICKEN CHEESESTEAKS 2. HAMBURGER POTATO SOUP 3. MINESTRONE SOUP 4. ORANGE-GINGER SHREDDED BEEF WITH SOY GLAZE 5. PULLED PORK 6. RED PEPPER CHICKEN 7. TACO CHILI WITH CORNBREAD TOPPING

PRODUCE

• 6 SMALL YELLOW ONIONS • 3 MEDIUM-SIZED RED BELL PEPPERS • 2 MEDIUM-SIZED GREEN BELL PEPPERS • 15 CLOVES OF GARLIC (THE AVERAGE-SIZED BULB HAS 10-12 CLOVES) • 1 POUND CARROTS • 2 SMALL RUSSET POTATOES (ABOUT 8OZ) • 3 CUPS GREEN BEANS (ABOUT 1LB) • 2OZ BABY SPINACH • 1 NAVEL ORANGE • 1-INCH GINGER ROOT

MEAT

• 3LBS BONELESS, SKINLESS CHICKEN BREASTS • 2LBS 85% LEAN GROUND BEEF • 2LB BONELESS BEEF CHUCK SHOULDER ROAST • 3LB BONELESS PORK SHOULDER ROAST

FREEZER

• 1 CUP FROZEN CORN

ITALIAN

• 2 CANS OF DICED TOMATOES (28 OZ EACH) • 15OZ CAN TOMATO SAUCE

78

CANNED

• 15OZ CAN OF KIDNEY BEANS • 15OZ CAN OF CANNELLINI BEANS

SPICES

• 3 TABLESPOONS ITALIAN SEASONINGS • 1.25 TEASPOONS PEPPER • 1 BAY LEAF • 1 TABLESPOON + 2 TEASPOONS CHILI POWDER • 1.5 TEASPOONS GROUND CUMIN • 1 TEASPOON GARLIC POWDER • 1/2 TEASPOON ONION POWDER • 1.25 TEASPOONS SALT • 1.5 TEASPOONS CRUSHED RED PEPPER FLAKES • 1/2 TEASPOON PAPRIKA

MISCELLANEOUS

• 7 GALLON-SIZED PLASTIC FREEZER BAGS • 1/2 CUP + 2 TABLESPOONS EXTRA VIRGIN OLIVE OIL • 3 TABLESPOONS + 2 TEASPOONS HONEY • 1/4 CUP + 2 TABLESPOONS + 2 TEASPOONS APPLE CIDER VINEGAR • 1 TABLESPOON LOW-SODIUM SOY SAUCE • 2 TABLESPOONS WHITE SUGAR


• 4 SLICES OF PROVOLONE CHEESE • 4 CUPS FAT-FREE, LOWER-SODIUM BEEF BROTH (ONE CARTON) • 6 CUPS LOW-SODIUM CHICKEN BROTH (ONE CARTON + 1 CAN) • 1 CUP UNCOOKED ELBOW MACARONI • 4OZ CHEDDAR CHEESE (ABOUT ONE CUP SHREDDED) • 1 BOX JIFFY CORN MUFFIN MIX (PLUS ONE EGG AND 1/3 CUP MILK) • SUGGESTED SIDE DISHES

O CHICKEN CHEESESTEAKS – 4 SUB ROLLS AND SWEET POTATO FRIES O HAMBURGER POTATO SOUP - FRESH BREAD OR ROLLS O MINESTRONE SOUP – TOP WITH PARMESAN CHEESE AND SERVE WITH GARLIC

BREAD

79

O ORANGE-GINGER SHREDDED BEEF WITH SOY GLAZE – BROCCOLI AND BROWN RICE

O PULLED PORK – SERVE ON SANDWICH ROLLS WITH A SIDE SALAD (TOP WITH BBQ SAUCE)

O RED PEPPER CHICKEN – SERVE WITH RICE AND A VEGETABLE OR ON SOFT TORTILLAS

O TACO CHILI WITH CORNBREAD TOPPING – NO SIDES NEEDED

80

Grocery List – Week “B” RECIPES INCLUDED

1. “MONSTER” CHEESEBURGERS 2. LEMON PEPPER CHICKEN 3. GARDEN VEGETABLE SOUP WITH GROUND TURKEY 4. CLASSIC POT ROAST 5. CHICKEN TACO SOUP 6. BBQ BABY BACK RIBS 7. ASIAN CHICKEN LETTUCE WRAPS

PRODUCE

• 1 LEMON • 1.75LBS CARROTS • 1LB ZUCCHINI (3-4 SMALL) • 1 MEDIUM-SIZED RED BELL PEPPER • 3 SMALL YELLOW ONIONS • 8 CLOVES OF GARLIC (THE AVERAGE-SIZED BULB HAS 10-12 CLOVES) • 1LB RUSSET POTATOES (4 SMALL)

MEAT

• 2LBS 85% LEAN GROUND BEEF • 3LBS BONELESS, SKINLESS CHICKEN BREASTS • 2LBS GROUND CHICKEN • 1LB GROUND TURKEY • 2LB BONELESS BEEF CHUCK SHOULDER ROAST • 3LBS BABY BACK RIBS

FREEZER

• 1 CUP FROZEN CORN

ITALIAN

• 28OZ CAN OF TOMATO SAUCE • 28OZ CAN OF DICED TOMATOES

81

CANNED

• 15OZ CAN CANNELLINI BEANS • 4OZ CAN OF DICED MILD GREEN CHILES

SPICES

• 3/4 CUP DRIED MINCED ONION FLAKES • 2.5 TEASPOONS MONTREAL STEAK SEASONING • 2.25 TEASPOONS PEPPER • 3/4 TEASPOON SALT • 1 TABLESPOON ITALIAN SEASONINGS • 1/4 TEASPOON PARSLEY FLAKES • 3/4 TEASPOON ONION POWDER • 1/4 TEASPOON CELERY SEED • 1.25 TEASPOONS PAPRIKA • 2 TABLESPOONS CHILI POWDER • 1/2 TEASPOON GROUND OREGANO • 1 TEASPOON CURRY POWDER • 1/2 TEASPOON GARLIC POWDER • 1/4 TEASPOON CRUSHED RED PEPPER FLAKES

MISCELLANEOUS

• 7 GALLON-SIZED PLASTIC FREEZER BAGS • 1/4 CUP + 1 TABLESPOON EXTRA VIRGIN OLIVE OIL • 1.25 CUPS KETCHUP • 1/4 CUP LIGHT BROWN SUGAR • 2 TABLESPOONS WORCESTERSHIRE SAUCE • 1/4 CUP LOW-SODIUM SOY SAUCE • 1 TABLESPOON HONEY


• 4 SLICES OF AMERICAN CHEESE • 8 CUPS OF LOW-SODIUM CHICKEN BROTH (2 CARTONS) • 1 CUP FAT FREE LOWER-SODIUM BEEF BROTH • SUGGESTED SIDE DISHES

O “MONSTER” CHEESEBURGERS – 6 HAMBURGER BUNS AND A SIDE SALAD O LEMON PEPPER CHICKEN – BROWN RICE AND GREEN BEANS

82

O GARDEN VEGETABLE SOUP WITH GROUND TURKEY – ROLLS OR FRESH BREAD O CLASSIC POT ROAST – FRESH BREAD O CHICKEN TACO SOUP – CRUSTY BREAD OR TORTILLA CHIPS O BBQ BABY BACK RIBS – BBQ SAUCE AND CORN ON THE COB O ASIAN CHICKEN LETTUCE WRAPS – SERVE ON BIG PIECES OF ICEBERG OR

BOSTON BIBB LETTUCE

83

Grocery List – Week “C” RECIPES INCLUDED

1. SUPER SIMPLE MEATBALL VEGGIE SOUP 2. SLOPPY JOES 3. ORANGE GINGER CHICKEN 4. JALAPENO LIME SHREDDED PORK TACOS 5. CREAMY POTATO SOUP 6. CHILI-SPICED BEEF AND CARROTS 7. BBQ SHREDDED CHICKEN

PRODUCE

• 5 SMALL YELLOW ONIONS • 3LBS CARROTS • 3 CUPS GREEN BEANS (ABOUT 1LB) • 1 LARGE ZUCCHINI • 6 CLOVES GARLIC (THE AVERAGE-SIZED BULB HAS 10-12 CLOVES) • 1 MEDIUM-SIZED GREEN BELL PEPPER • 1 ORANGE • 1-INCH GINGER ROOT • 1 JALAPENO PEPPER • 2 LIMES • 3LBS RUSSET POTATOES • 4 MEDIUM-SIZED STALKS OF CELERY

MEAT

• 1LB 85% LEAN GROUND BEEF • 3LBS BONELESS, SKINLESS CHICKEN BREASTS • 2LB BONE-IN PORK SHOULDER ROAST • 2LB BONELESS BEEF CHUCK SHOULDER ROAST

FREEZER

• 1LB SMALL MEATBALLS • 8OZ FROZEN BROCCOLI FLORETS

84

ITALIAN

• 24OZ JAR OF PASTA SAUCE (WE LIKE PREGO “TRADITIONAL”) • 15OZ CAN OF TOMATO SAUCE

SPICES

• 2 TABLESPOONS CHILI POWDER • 1.5 TEASPOONS GARLIC POWDER • 1.25 TEASPOONS SALT • 1 TEASPOON PEPPER • 1.75 TEASPOONS CRUSHED RED PEPPER FLAKES • 1/2 TEASPOON GROUND CUMIN • 1.5 TEASPOONS PAPRIKA • 1 TEASPOON ONION POWDER

MISCELLANEOUS

• 7 GALLON-SIZED PLASTIC FREEZER BAGS • 1/4 CUP + 2 TABLESPOONS LIGHT BROWN SUGAR • 1 TABLESPOOON WORCESTERSHIRE SAUCE • 3 TABLESPOONS HONEY • 2 TABLESPOONS COCONUT OIL • 3 TABLESPOONS EXTRA VIRGIN OLIVE OIL • 2 TABLESPOONS RED WINE VINEGAR • 3 TABLESPOONS APPLE CIDER VINEGAR • 3/4 CUP KETCHUP • 2 TABLESPOONS DIJON MUSTARD • GLOVES TO WEAR WHILE CUTTING JALAPENO PEPPER


• 8 CUPS LOW-SODIUM CHICKEN BROTH (2 CARTONS) • 12OZ CAN OF EVAPORATED MILK WITH VITAMIN A • SUGGESTED SIDE DISHES

O SUPER SIMPLE MEATBALL VEGGIE SOUP – GARLIC BREAD OR ROLLS O SLOPPY JOES – SERVE ON SANDWICH ROLLS WITH A SIDE SALAD O ORANGE GINGER CHICKEN – RICE AND BROCCOLI O JALAPENO LIME SHREDDED PORK TACOS – SERVE ON SOFT TORTILLAS WITH

SHREDDED CHEESE, LETTUCE, TOMATOES, AND AVOCADO

85

O CREAMY POTATO SOUP – TOP WITH YOUR FAVORITE BAKED POTATO TOPPINGS, LIKE BACON, SHREDDED CHEDDAR CHEESE, AND GREEN ONIONS

O CHILI-SPICED BEEF AND CARROTS – BROWN RICE OR POTATOES O BBQ SHREDDED CHICKEN – SERVE ON ROLLS WITH A SIDE SALAD

86

Grocery List – Week “D” RECIPES INCLUDED

1. CHICKEN TORTILLA SOUP 2. GRANDMA’S BEEF STEW 3. HONEY DIJON CHICKEN 4. ITALIAN-STYLE POT ROAST 5. MEDITERRANEAN SHREDDED PORK PITA POCKETS 6. SHREDDED BUFFALO CHICKEN 7. SPICY BEEF CURRY STEW

PRODUCE

• 4 SMALL YELLOW ONIONS • 8 CLOVES GARLIC (THE AVERAGE-SIZED BULB HAS 10-12 CLOVES) • 1 MEDIUM-SIZED RED BELL PEPPER • 2LBS CARROTS • 4 RUSSET POTATOES (ABOUT 3 POUNDS) • 1-INCH GINGER ROOT

MEAT

• 4LBS BONELESS, SKINELESS CHICKEN BREASTS • 2 BONELESS BEEF CHUCK SHOULDER ROASTS (2LBS EACH) • 2LB BONELESS PORK SHOULDER ROAST

COLD

• 4 TABLESPOONS UNSALTED BUTTER

FREEZER

• 1.5 CUPS FROZEN CORN

ITALIAN

• 2 CANS DICED TOMATOES (28 OZ EACH)

CANNED

• 15OZ CAN OF DICED TOMATOES WITH GREEN CHILES • 15OZ CAN OF BLACK BEANS

87

SPICES

• 1 TABLESPOON CHILI POWDER • 2.5 TEASPOONS SALT • 3.5 TEASPOONS PEPPER • 1/2 TEASPOON GROUND CUMIN • 1/2 TEASPOON GARLIC POWDER • 1.5 TEASPOONS GROUND THYME • 1 TEASPOON DRIED ROSEMARY • 1 BAY LEAF • 1 TABLESPOON DRIED OREGANO • 1/2 TEASPOON DRIED PARSLEY • 1.25 TEASPOONS CRUSHED RED PEPPER FLAKES • 1 TABLESPOON + 1 TEASPOON PAPRIKA • 1 TABLESPOON ONION POWDER • 2 TEASPOONS DRIED BASIL LEAVES • 2 TABLESPOONS CURRY POWDER

MISCELLANEOUS

• 7 GALLON-SIZED PLASTIC FREEZER BAGS • 1/4 CUP HONEY • 2 TABLESPOONS DIJON MUSTARD • 1/4 CUP HONEY • 1/4 CUP EXTRA VIRGIN OLIVE OIL • 1 CUP HOT SAUCE • 2 TABLESPOONS DISTILLED WHITE VINEGAR


• 4 CUPS LOW-SODIUM CHICKEN BROTH (ONE CARTON) • 4 CORN TORTILLAS • 4 CUPS FAT FREE LOWER-SODIUM BEEF BROTH (ONE CARTON) • SUGGESTED SIDE DISHES

O CHICKEN TORTILLA SOUP – TOP WITH YOUR FAVORITE TACO TOPPINGS, LIKE SHREDDED CHEESE, SOUR CREAM, AND CRUSHED TORTILLA CHIPS

O GRANDMA’S BEEF STEW – CRUSTY BREAD O HONEY DIJON CHICKEN – STEAMED BROCCOLI AND BROWN RICE

88

O ITALIAN-STYLE POT ROAST – SERVE WITH A SIDE SALAD AND SPAGHETTI OR CRUSTY BREAD

O MEDITERRANEAN SHREDDED PORK PITA POCKETS – SERVE IN PITA POCKETS WITH MIXED GREENS, TOMATO SLICES, AND CUCUMBERS (OR PICKLES)

O SHREDDED BUFFALO CHICKEN – SERVE ON ROLLS WITH CARROTS AND CELERY STICKS AND BLEU CHEESE (OR RANCH) DRESSING

O SPICY BEEF CURRY STEW – ROLLS OR NAAN BREAD

89

USE THE LABELS BELOW ON YOUR FREEZER BAGS. EACH LABEL CONTAINS THE NAME OF THE RECIPE, INGREDIENTS INSIDE, AND COOKING INSTRUCTIONS. THERE IS ROOM TO WRITE A “USE-BY” DATE, WHICH SHOULD BE 3 MONTHS FROM THE DAY YOU PREPPED THE MEAL. THERE IS ALSO A PAGE OF BLANK LABELS IN CASE YOU WANT TO EDIT THE INGREDIENT LIST OR COOKING INSTRUCTIONS. YOU CAN ALSO USE THESE LABELS FOR OTHER FREEZER RECIPES THAT ARE NOT INCLUDED IN THIS BOOK. THE FREEZER LABELS ARE FORMATTED TO PRINT ON AVERY RECTANGULAR LABELS THAT MEASURE 3.5 X 4.75”. THIS SPECIFIC TYPE OF LABEL IS DURABLE AND WATER-RESISTANT (PERFECT FOR THE FREEZER!) AND CAN BE PRINTED FROM LASER AND INK JET PRINTERS. YOU CAN ALSO PRINT THESE LABELS ON REGULAR COMPUTER PAPER AND ATTACH TO YOUR FREEZER BAGS WITH CLEAR SHIPPING TAPE.

FREEZER LABELS

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CROCK’D SLOW COOKER FREEZER MEALS. COPYRIGHT © …...cookbooks: no cook freezer meals, 15-minute freezer recipes, and easy & healthy slow cooker recipes. kelly lives in pittsburgh,

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