I haven't tried these yet, just saw them on one of my yahoogroups. They look great. I think it would be fun to make them up and then have rice bowl night and let the kids pick which one they want - with my luck they would all want the same one and then we would have whining and crying and sniveling, oh my! But enough about Rod's behavior! I did see a great tip for using up leftovers. When you have little bits of different meals, you make up individual plates and then draw names and each kid then gets to pick what they want. I thought that would probably keep the sniveling down to a minimum.
Freezer "Bowl Meal" ideas
1. Five Spice Pork and Noodles
2. Ground Beef and Lentil Stew
3. Southwestern Rice Bowl
4. Creamy Chicken and Pasta
5. Curried Chicken and Rice Bowl
6. Thai Rice Bowl
7. Orange Chicken and Vegetables Rice Bowl
8. Ginger Noodle Bowl with Asian Meatballs
Five-spice Pork and Noodles
4 servings
3 tablespoons brown sugar (divided use)
1 tablespoon plus 1 teaspoon five-spice powder (see note)
1/2 teaspoon salt
Freshly ground pepper
1 pork tenderloin, about 1 pound
1 can (14 1/2 ounces) chicken broth
Juice of 1 lime
2 tablespoons hoisin sauce
1 tablespoon soy sauce
1 teaspoon Thai fish sauce
1 pound capellini pasta, cooked according to package directions until
just al dente
1/2 of a 16-ounce bag frozen Asian vegetables, thawed
1 can (15 1/2 ounces) black beans, drained, rinsed
1/4 cup chopped cilantro
1) Heat oven to 425 degrees.
2) Mix together 1 tablespoon of the brown sugar, 1 tablespoon of
the five-spice powder, salt and pepper to taste; rub over pork
tenderloin. Roast until browned but still pink inside, 135 degrees on
an instant-read thermometer, about 20 minutes; let cool. Slice into
1/4-inch slices.
3) Meanwhile, mix together remaining 2 tablespoons brown sugar,
remaining 1 teaspoon 5-spice powder, chicken broth, lime juice,
hoisin sauce, soy sauce and fish sauce in a small saucepan; heat to
boiling. Remove from heat; set aside to cool.
4) Divide pasta among four microwave-safe freezer containers.
Layer vegetables, beans, pork, cilantro and sauce evenly in each
bowl; cover with plastic or container lids. Freeze up to three months.
To serve: Vent plastic or remove cover. Microwave on High (100
percent power) 2 1/2 minutes; stir. Heat 2 1/2 minutes; stir. Heat in
30-second increments until mixture reaches desired temperature. Let
rest 1 minute before serving.
Note: Five-spice powder is a seasoning that is available in the Asian
food aisle of some supermarkets and in Asian food markets.
Per serving: 750 calories (13 percent from fat), 10 g fat (2.5 g
saturated) 65 mg cholesterol, 1,820 mg sodium, 115 g carbohydrate, 46
g protein, 11 g fiber.
Ground Beef and Lentil Stew 4 servings
2 tablespoons olive oil
1 onion, minced
2 cloves garlic, minced
1 teaspoon red pepper flakes
1 teaspoon turmeric
1/2 teaspoon ground cumin
1/2 teaspoon ground coriander
1/4 teaspoon ground cinnamon
1 pound ground beef
2 cups lentils
2 cans (14 1/2 ounces each) vegetable broth
1 box (10 ounces) frozen spinach
2 plum tomatoes, chopped
2 green onions, chopped
2 tablespoons minced pimentos
1 cup long-grain rice, cooked according to package directions
1) Heat oil in large heavy pot over medium heat; add onion.
Cook, stirring, until translucent, about 3 minutes. Stir in garlic,
pepper flakes, turmeric, cumin, coriander and cinnamon. Increase heat
to medium-high; add ground beef. Cook, stirring frequently, until
meat browns, about 5 minutes; drain fat.
2) Stir in lentils and vegetable broth; heat to boiling. Cover;
reduce heat. Simmer until lentils become tender, about 20 minutes.
Spread beef and lentil mixture on a sheet pan to cool completely,
about 30 minutes.
3) Meanwhile, chop spinach into 1/2-inch chunks with serrated
knife. Mix together spinach, lentil and beef mixture, tomatoes, green
onions and pimentos.
4) Divide rice among four microwave-safe freezer bowls; top with
vegetable and beef mixture. Cover with plastic or container lids;
freeze up to three months.
To serve: Vent plastic or remove lids. Microwave on High (100 percent
power) until hot, about 5 minutes, turning a quarter turn once during
cooking. Let stand 1 minute before serving.
Per serving: 465 calories (41 percent from fat), 22 g fat (6 g
saturated), 85 mg cholesterol, 975 mg sodium, 32 g carbohydrate, 38 g
protein, 12 g fiber.
Southwestern Rice Bowl 4 servings
1 pound top round or sirloin steak, sliced into 1/8-inch thick slices
1 tablespoon vegetable oil
1/2 cup chopped green onions
1 (4.3- to 6.25-ounce) package Spanish rice mix, prepared according
to packagedirections
1 (7-ounce) can whole kernel corn, drained
1 (16-ounce) can stewed tomatoes, undrained Tabasco sauce to taste
1. Brown beef in oil in large skillet over medium-high heat. Add
onions; cook 1 minute. Add cooked rice, corn, tomatoes and Tabasco
sauce; cook until heated through, 2 to 3 minutes.
2. Divide rice mixture equally into four individual bowls.
Note: Individual rice bowls may be stored in the freezer for up to
one month. To reheat frozen rice bowls, cook on HIGH 5 to 7 minutes,
or until heated through. Let stand in microwave 1 to 2 minutes.
Creamy Chicken and Pasta 4 servings
3 tablespoons butter
1/4 cup flour
1 onion, chopped
1 tablespoon capers, drained
2 cans (14 1/2 ounces each) chicken broth
1/4 cup grated parmesan cheese
2 teaspoons dried Italian herb blend
1 pound rigatoni, cooked according to package directions to just al
dente
2 boneless, skinless, chicken breast halves, grilled, thinly sliced
1 package (10 ounces) frozen peas
1. Melt butter in heavy pot over medium heat; stir in flour. Add
onion and capers; cook until onions become translucent and mixture
begins browning, about 3 minutes. Whisk in chicken broth; heat to
boiling, stirring constantly. Reduce heat to simmer; cook 5 minutes.
Remove from heat; stir in cheese and herbs. Cool completely, about 30
minutes.
2. Divide pasta among four microwave-safe freezer bowls. Top
with chicken, peas and sauce. Cover with plastic or a lid; freeze for
up to 3 months.
To serve: Vent the plastic or remove the lid and cover with a paper
towel. Microwave frozen containers separately on High (100 percent
power) until hot, about 5 minutes, stirring halfway through cooking
time. Let rest 1 minute before serving.
Per serving: 655 calories (20 percent from fat), 14 g fat (7 g
saturated), 40 mg cholesterol, 1,035 mg sodium, 99 g carbohydrate, 30
g protein, 8 g fiber.
Curried Chicken Rice Bowl 4 servings
Recipe by Nancy Hughes, "Relish Good Food Fast," May 2006
This dish gets a spicy kick from the curry paste. Look for it in the
Asian section of your supermarket.
Ingredients
1 (13 1/2-ounce) can light coconut milk
1/2 cup canned lower-sodium chicken broth
1/2 teaspoon green curry paste
1 teaspoon packed dark brown sugar
1/4 cup chopped basil leaves
1 pound frozen boneless, skinless chicken breasts
1 (10-ounce bag) frozen stir-fry vegetables, such as broccoli,
carrots, red bell peppers, water chestnuts and green beans
1/4 teaspoon salt
1 bag boil-in-a-bag rice
Fresh chopped cilantro
Lime wedges
1. Combine coconut milk, broth, curry paste, sugar and basil in
a deep skillet or Dutch oven; bring to a boil. Add chicken, return to
a boil, reduce heat and simmer, covered, 12 minutes, stirring
occasionally. Add frozen vegetables and salt; cook 10 minutes or
until vegetables are tender. Remove chicken, cut into bite-size
pieces and return to pot.
2. Meanwhile, cook rice according to package directions.
3. Divide rice among four 4 shallow bowls and top with chicken
mixture. Sprinkle with cilantro and garnish with lime wedges.
Nutritional Information
Per serving: 405 calories, 22g fat, 28g prot., 27g carbs., 2g fiber,
650mg sodium.
Thai Rice Bowl 4-6 servings
3 1/2 teaspoons Herb-Ox chicken flavored bouillon granules
3 1/2 cups hot water
1 tablespoon vegetable oil
1 cup chopped onion
3 cloves garlic, minced
1 large jalapeno pepper, minced
2 tablespoons curry powder
3 cups diced, peeled sweet potato
1 (14 1/2-ounce) can diced tomatoes & green chiles
1 (14-ounce) can unsweetened coconut milk
2 cups shredded or chopped cooked chicken
1 tablespoon lime juice
1/2 cup creamy peanut butter
3 cups hot cooked jasmine or other white rice
1/2 cup chopped fresh cilantro
1. Dissolve bouillon granules in the hot water.
2. Heat the vegetable oil in a Dutch oven or large saucepan. Add
onion and saute for 3 minutes or until softened. Add the garlic,
jalapeno and curry powder; cook and stir for 30 seconds. Add the
sweet potato, prepared bouillon, tomatoes and coconut milk.
3. Bring mixture to a boil. Reduce heat, cover and simmer until
potatoes are tender, 15 to 20 minutes. Add the chicken, lime juice
and peanut butter. Stir until peanut butter is dissolved and mixture
is warmed through.
4. Toss the rice with the cilantro and spoon into deep soup
bowls.
To serve, ladle chicken mixture over rice.
ORANGE CHICKEN AND VEGETABLE RICE BOWL Makes 4 servings
2 Tablespoons vegetable oil, divided use
1 pound skinless, boneless chicken breasts, cut into strips
2 cups broccoli florets
2 carrots, thinly sliced
1 medium onion, sliced
1 each yellow and red bell pepper, sliced
1 Tablespoon grated fresh ginger
1 can (14-ounces) low-sodium chicken broth
1/2 cup orange juice
1 Tablespoon grated orange zest
1 Tablespoon soy sauce
2 Tablespoons cornstarch
3 cups hot cooked brown rice
1. Heat 1 Tablespoon oil in a large skillet or wok. Stir-fry chicken
until lightly browned. Remove.
2. In same skillet, heat remaining oil. Stir-fry vegetables 4 to 5
minutes, or until vegetables are tender crisp.
3. Combine chicken broth, orange juice, zest, soy sauce and
cornstarch in bowl and stir until smooth. Add to
skillet, stirring constantly. Boil 1 to 2 minutes or until
thickened.
4. Stir in chicken and cook until heated through.
5. Spoon over or toss with hot rice.
Ginger Noodle Bowl with Asian Meatballs Makes 6 servings
This super-fast, light meal uses your prepared meatballs right from
the freezer--unthawed. Serve hot soup with stir-fried broccoli or bok
choy with sesame seeds.
Ingredients:
30 frozen Asian-Style Meatballs (one FoodSaver® Bag)
8 cups chicken broth or 8 cups water plus 3 tablespoons dry chicken
bouillon
1/2 inch piece fresh ginger thinly sliced
8 ounces dry angel hair pasta, broken in half
1-1/2 cups frozen peas
Directions:
Bring chicken broth and ginger to a boil.
Add meatballs, pasta and peas; return to a boil.
Boil 4-6 minutes or until pasta is done and meatballs are heated
through.
Freeze any leftovers, then transfer to a FoodSaver® Bag and vacuum
package to enjoy this meal another time!
Bowl tips
When stocking your freezer with make-ahead meals, consider the
following:
• Remember that it is best to slightly undercook such things as
rice, pasta and vegetables. They will have a chance to cook further
when the dish is reheated.
• Frozen vegetables from the supermarket tend to stand up
better in texture and color than fresh vegetables.
• One-dish meals can be stored in a variety of freezer-to-
microwave containers. Reheating time will vary depending on which
material you use and the size of the container.
• Food reheats fastest in plastic. Glass and ceramic containers
take longer.
• Choose a shallow container to speed up heating.
• Useful containers include Ziploc TableTop bowls, which come
with their own lids and can be put into the freezer, microwave and
dishwasher. Less-expensive alternatives are the Ziploc Brand
Containers, which also are designed for the freezer and microwave and
come in a variety of sizes.
• Rubbermaid TakeAlongs feature divided compartments — perfect
for recipes in which you don't want the sauce mixed with rice or
pasta too far ahead of time. They also have flexible lids.
• Pyrex Storage Deluxe microwavable glass containers have
vented lids with a large lip, so they're easy to remove.
• GladWare Containers are freezer-, microwave- and dishwasher-
safe.
