Dump and Go Freezer Meal: Meatball Casserole

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It’s time for meal #4 for our Fill your Freezer in 7 days blog series!

This comforting recipe can become fitness friendly with the use of Barilla Protein Plus Pasta.  It’s made with lentils, chick-peas, flax and other protein rich legumes.  Our local Wal-mart and Target both carry it and occasionally Target has coupons plus sales for great stock up prices.  If your local store doesn’t have it, Prime Pantry carries it for about the same price.

Any pasta will work in this dish, even gluten free pasta, so pick what works best for your needs.

Starting with frozen meatballs makes this super fast to throw together, but I’ll include a recipe for homemade meatballs at the end, just in case you prefer to do it yourself.

Meatball Casserole

Serves 8

1 jar, 24 oz, marinara sauce

3 cups water (just fill the empty sauce jar up and shake it up)

32 oz Turkey meatballs

14 oz bow tie or penne pasta

2 cups Mozzarella Cheese

For freezer cooking, pour the marinara, water and meatballs into a gallon baggie.  Press out air and seal.  Freeze.

For Oven Baking:  Thaw bag, pour into a baking dish with dry pasta and stir to combine.  Cover and bake at 350 degrees for 30 minutes. Top with cheese and bake uncovered for 15 minutes longer.

For Slow Cooker: Thaw bag and pour into a 4-5 quart slow cooker. Top with cheese and cook on low for 3 hours.

For Pressure Cooker: Thaw bag and pour into your instant pot.  Cook at high pressure for 5 minutes. Use quick release on the pressure.  Top with cheese and let stand a few minutes until it melts.

For Skillet: Thaw bag, Pour into a skillet.  Bring to a simmer, then cover with a lid and cook for 15 minutes.  Top with cheese and stick under the broiler until golden brown.

Homemade Meatballs

2 lbs Ground Turkey (or Beef, chicken, pork, venison, etc.)

2 eggs

1 cup Milk (Use Unsweetened Almond Milk of Dairy Free)

1 cup Italian style Bread Crumbs (Gluten Free: use Almond Meal or Gluten Free bread crumbs plus 1 tsp Italian Seasoning.)

1/4 cup parmesan cheese (Skip if Dairy Free)

2 Tbs Dried onion flakes

1 tsp salt

1/2 tsp pepper

Use a mixer to combine everything together.  Roll into 1 inch balls and place on a baking sheet with a rim.  Bake at 400 degrees for 15 minutes.

 

Dump and Go Slow Cooker or Pressure Cooker Quinoa Enchilada Casserole

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It’s recipe 3 for our fill your freezer in 7 days challenge.  I hope beyond just giving you a few recipes, that I spark your imagination about how to adapt some of your favorite recipes for the freezer or even create some new flavors.

If you pre-dice your chicken, or used browned ground meat instead, this dish can be made in a skillet in just 20 minutes.  I love how in the slow cooker, it’s hands off until the end.  It’s truly a fix it and forget it situation.

This recipe is both fitness and family friendly.  To add calories and filling power, my growing kids serve theirs over a plate of tortilla chips, then top with sour cream and extra cheese.  I skip that part, then we all top it with shredded lettuce and chopped fresh tomatoes and salsa.

Be sure to rinse your quinoa before throwing it into your mix.  It removes the saponins that can taste bitter.  Since the grains are so small, I line my colander with a tea towel.

Dump and Go Quinoa Enchilada Casserole

1 lb boneless Chicken Breasts (If you bought it frozen, keep it frozen.  Thawing and refreezing raw meats changes the texture in an unappetizing way.)

1 Tbs taco seasoning mix

2 cans black beans, 15 oz each, drained and rinsed

1 chopped onion

1 cup dry quinoa, rinsed

1 can red enchilada sauce, 20 oz

1/2 cup water

Place all ingredients in a gallon baggie and freeze.  To cook, thaw just enough to be able to get everything out of the bag.  Pour into a slow cooker and cook on high for 3-4 hours, or on low for 6 hours. Shred the chicken with two forks and stir into the dish.  Top with shredded cheese, then replace the lid for a few minutes to allow it to melt.   Serve with a toppings bar.

To make in the pressure cooker, follow the directions above, except cook at high pressure for 10 minutes, following the manufacturers directions for pressure release before opening the lid.

Toppings suggestion:  Tortilla chips, shredded lettuce, fresh diced tomatoes, green onion, cilantro, sour cream, cheese, salsa, diced olives.

The leftovers reheat pack well in a thermos for hot lunch on the go.

Nutrition facts:  1/6 of the recipe without cheese or toppings yields: 381 Calories; 7g fat; 37g net carbs; 30g protein

 

Lime Chicken Tacos: A Freezer Meal That’s Slow Cooker and Pressure Cooker Friendly

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Any meat that has to marinade makes a great freezer meal. Just don’t thaw it and refreeze it.  If your meat is already frozen, you can pour the marinade on it and put it back in the freezer.

Therea re two ways to make this into a freezer meal: 1. You can cook the meat through and then freeze it shredded and ready to serve, which saves time at the dinner time.  2. Or freezing it uncooked and in the marinade makes the freezer day prep super fast and easy. If you remember to pop it in the slow cooker or have an instant pot for faster cooking, this is a great option.

You’ll need 1 gallon freezer bag for this dish and then just your favorite taco toppings at time of serving.

I love how this dish is easily adaptable for all allergy and fitness needs.  For example, gluten free friends can use corn shells, or make a taco salad over corn chips. Keto friends can skip the honey and the shells or chips and make a big taco salad with full fat sour cream and cheese.  Dairy free friends can use avocado instead of dairy toppings.

Lime Chicken Tacos

Serves 4

1.5 lbs chicken breasts (These can be the ugly ones that are too thick or mis-shaped to grill)

1 Lime, zested and juiced

1 Tbs Olive Oil

2 Tbs Apple Cider Vinegar

1 tsp Honey

1 can, 4 oz, Green Chilies (If doubling the recipe, no need to double the chilies.  It saves money to use just 1 can while still giving great flavor.)

2 tsp Ground Cumin

2 tsp Chili Powder

1 tsp Minced garlic

A few dashes of cayenne if you like it hot

Combine everything in a Gallon size Freezer Baggie, press out the air.  Seal, Label and freeze.

To slow cook, place contents of the bag in a slow cooker and cook on high for 3 hours or on low for 6 hours. Shred with two forks and stir to coat in sauce.  Serve with a slotted spoon or tongs with your favorite taco toppings.

To Pressure cook, place contents of the bag in a pressure cooker. Add 1/4 c of water and cook at high pressure for 10 minutes.  Wait until pressure is reduced, or use quick release to bring down the pressure and remove the lid safely.  Shred chicken and stir into sauce. Serve with a slotted spoon or tongs with your favorite taco toppings.

Suggested Condiments: Tortillas 6″ or Tortilla chips, Shredded Lettuce, Diced Tomatoes, Diced Red Onion, Shredded Cheese, Sour Cream, Salsa, Guacamole

This is recipe #2 in our series, Fill your Freezer in 7 Days. Find more here.