January 10, 2017
Meal Prep Magic for a New Year and a New You!
We’re just about halfway through January, are you still keeping up with your New Years’ Resolutions?
It can be tough to manage building a meal plan, grocery shopping and cooking with your family’s hectic schedule, so we rounded up a few of our favorite make-ahead meals to make it easier to stick to those healthy eating goals! Prep any of these days, weeks, even months in advance for simple, stress-free dinners when time seems to get the best of you.
Spinach Artichoke Pasta
Prep Time: 15 minutes | Cook Time: 55 minutes | makes 6 servings
- 8 oz. whole-grain penne pasta
- 2 tsp. olive oil
- 1 small onion, finely chopped
- 2 garlic cloves, minced
- 1 (6-oz.) container nonfat plain Greek yogurt
- 4 oz. reduced-fat cream cheese, softened
- ½ cup shredded Parmesan
- 1 (10-oz.) pkg. frozen spinach, thawed, drained well
- 1 (9-oz.) pkg. frozen artichoke hearts, thawed and chopped
- ¼ cup low-sodium chicken or vegetable broth
- Pam® Olive Oil Spray
- ½ cup shredded part-skim mozzarella
1. Cook pasta according to package directions; drain well. Meanwhile, in a large skillet heat oil over medium heat. Add onion and garlic; sauté 5 minutes or until tender.
2. In a large bowl combine yogurt, cream cheese and Parmesan. Stir onion mixture into yogurt mixture. Season with salt and pepper to taste. Add pasta, tossing gently to coat. Stir in spinach, artichoke hearts and broth, mixing well.
3. Coat a broiler-proof 2½- to 3-quart casserole dish with Pam® Olive Oil Spray. Transfer pasta mixture to prepared dish. If cooking pasta immediately, preheat oven to 350°F and bake 20 minutes. Sprinkle with shredded mozzarella, and broil during the last 3 to 5 minutes of cooking. Serve warm.
Per serving: 300 calories, 12g fat, 5g saturated fat, 25mg cholesterol, 410mg sodium, 35g carbohydrate, 7g fiber, 18g protein
To freeze and reheat: Once broiled, let cool completely. Cover tightly with plastic wrap, then cover tightly with aluminum foil. Freeze up to 2 weeks. To reheat, let stand at room temperature 1 hour. Preheat oven to 350°F. Bake 35 minutes. Add ½ cup additional mozzarella, if desired, and bake 5 minutes more or until cheese is melted.
Easy Freezer Burritos
prep time: 15 minutes | cook time: 12 minutes | makes 8 burritos
- 1 (15-oz.) can reduced-sodium pinto beans, rinsed and drained
- 1½ cups chopped zucchini or green bell pepper
- 1 large green onion, thinly sliced
- 1 cup salsa
- 1 (8.8-oz.) pkg. ready-to-heat Spanish rice
- 8 (8-inch) whole-wheat flour tortillas
- 1 cup shredded lowfat Cheddar
- Additional salsa (optional)
1. In a large nonstick skillet combine beans, zucchini, green onion and salsa; mix well. Cover and cook over medium heat 10 to 12 minutes or until vegetables are tender, stirring occasionally. Add rice to skillet; cover and cook 2 to 3 minutes more or until heated through. Stir in 1 to 2 tablespoons water if mixture is dry. Remove from heat.
2. Spoon ½ cup of the bean mixture onto one end of each tortilla. Sprinkle evenly with cheese. For each burrito, fold bottom and sides of tortilla up over filling, and roll up tightly. Cut burritos in half, and serve with additional salsa, if desired.
Per serving: 190 calories, 1g fat, 0g saturated fat, 15mg cholesterol, 680mg sodium, 34g carbohydrate, 13g fiber, 8g protein
To freeze and reheat: Let cool completely; wrap individually in foil, and place in resealable plastic bags. Freeze up to 2 weeks. To reheat, remove frozen burritos from foil. Place on a microwave-safe plate. Microwave on HIGH 3 minutes. Transfer to baking sheet; bake at 450°F 10 minutes or until crispy.
Make-Ahead Cauliflower Chowder
prep time: 20 minutes I cook time: 32 minutes I makes 6 servings
- 2 tsp. olive oil
- ½ cup chopped onion
- ½ cup chopped celery
- ½ cup chopped carrots
- 3 garlic cloves, minced
- 1 medium cauliflower, cut into florets
- 5 cups reduced-sodium vegetable or chicken broth
- 1 tsp. ground cumin
- 1 tsp. ground coriander
- ½ cup fat-free half-and-half
- 8 turkey bacon slices, cooked and crumbled
- 1 tbsp. chopped fresh chives or green onions
- In a large heavy-bottomed pot heat oil over medium-high heat. Add onion, carrot and celery; sauté until softened. Add garlic; sauté 1 minute.
- Stir in cauliflower and broth; bring to boiling. Reduce heat; simmer 10 minutes or until cauliflower is fork-tender. Stir in cumin and coriander.
- Using an immersion hand blender, purée cauliflower mixture until well blended but still slightly chunky, or to desired consistency. Stir in half-and-half, and salt and pepper to taste.
- Cover, and cook 10 minutes more or until heated through. Ladlechowder into bowls, sprinkle with bacon and chives, and serve.
Per serving: 120 calories, 6g fat, 2.5g saturated fat, 30mg cholesterol, 310mg sodium, 10g carbohydrate, 3g fiber, 9g protein
To freeze and reheat: Let cool completely. Freeze soup in large resealable freezer plastic bags. To reheat, thaw soup in the refrigerator. Reheat in a heavy-bottomed pot over low heat, stirring frequently. (Boiling may cause ingredients to separate.)
Smoked Lentil and Spinach Swirl Soup
Prep: 30 min. | Makes: 4 servings
- 2 tablespoons olive oil
- 1 large onion, diced (1-1/4 cups)
- 3 celery stalks, diced (1-1/4 cups)
- 4 cups low sodium chicken or vegetable broth
- 2 cups dried red lentils
- 1-1/2 cups diced sweet potato
- 2 teaspoons smoked paprika
- 1 tablespoon ground cumin
- 1 pkg. (6 oz.) DOLE Baby Spinach
- Salt and ground black pepper, to taste
- 1/4 cup fat-free sour cream
- 1 teaspoon grated lime peel
- 1/4 cup chopped cilantro
- Heat olive oil in a large pot. Add onion, lower heat, and cook 10 minutes or until lightly browned. Add celery and continue cooking for another 3 minutes.
- Stir in broth, red lentils, sweet potato, paprika and cumin. Heat to boiling; reduce heat and simmer 10 minutes or until potato is cooked. Remove from heat.
- Stir DOLE Baby Spinach into soup. With a stick blender or food processor, blend soup until smooth. Season to taste with salt and pepper.
- Serve hot with a spoonful of sour cream, lime peel and chopped cilantro on top!
- Tip: Make plenty of this soup and freeze what you don’t use for a later date. Bring the soup to room temperature, uncovered, before placing it in the freezer or refrigerator. This is important because if you cover the soup and try to chill it while it is still hot, it will sour.
Asian Brothy Bowl with Zucchini “Noodles”
Prep: 20 min. | Total: 27 min. | Makes: 4 servings
- 3 medium zucchini
- 1 tablespoon sesame oil
- ½ -1-inch piece fresh ginger, peeled and julienned
- 4 green onions, trimmed and thinly sliced, white and green parts divided
- 4 cups low-sodium chicken broth
- 1 tablespoon red or yellow miso paste
- 1 package (13.6 oz.) DOLE Chopped Sesame Asian Salad Kit
- 8 ounces Baby Bella Mushrooms, thinly sliced
- 2 teaspoons fresh lime juice
- 3 tablespoons cilantro leaves
- 2 cups blanched broccoli florets, for garnish
- 1/4 cup diced tofu, optional
- Trim ends of zucchini. Using spiral slicer or julienne peeler, cut zucchini into long, thin strips to make noodles. Set aside 8 ounces zucchini noodles.
- Heat sesame oil over medium heat and sauté ginger and white part of green onion for 3 minutes.
- Add chicken broth, miso paste and salad dressing from kit and bring to a boil. Add mushrooms and salad mixture from kit. Reduce heat and simmer soup for 4 minutes.
- Divide the zucchini noodles between four serving bowls. Pour equal amounts of hot soup over noodles. Drizzle with lime juice and garnish with wontons and sliced almonds from kit, reserved green onions, cilantro leaves, broccoli florets, and tofu.