16 Freezer-Friendly Recipes (2024)

Do you dread the idea of coming home and going straight to the kitchen? You don’t have to! Take a lazy Sunday to prepare any of these budget-friendly, easy freezer recipes in advance. Simply follow the freezing and reheating instructions for a healthy, homemade meal in minutes.

Browse through our favorite freezer recipes now!

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A teaspoon of dark sesame oil adds extraordinary flavor to these turkey cutlets. Cook the lean meat in its marinade to keep it tender and moist.

Serves: 4
Prep: 5min |Cook: 14min |Total: 1hr 19min

1 cup orange juice
1 tablespoon reduced-sodium soy sauce
1 teaspoon dark sesame oil
1 teaspoon minced garlic
1 pound turkey cutlets
1 teaspoon cornstarch
3/4 cup frozen defatted chicken stock , thawed
1 tablespoon minced fresh cilantro

In a shallow nonmetal dish, combine the orange juice, soy sauce, oil, and garlic. Add the turkey. Turn to coat. Cover and refrigerate for 1 hour, turning frequently.

Coat a 10" no-stick skillet with no-stick spray, and place over medium-high heat until hot. Add the turkey in a single layer; reserve the marinade. Cook the turkey for 2 minutes. Turn and cook for 2 minutes, or until golden brown. Place the turkey on a plate; cover to keep warm.

Place the cornstarch in a medium bowl. Add the stock and stir until smooth. Add the reserved marinade and mix well. Reduce the heat to medium. Pour into the skillet. Cook, stirring, for 3 minutes, or until the sauce thickens slightly. Add the turkey. Cook for 5 minutes, or until the turkey is no longer pink in the center. Check by inserting the tip of a sharp knife into the center of 1 cutlet. Serve sprinkled with the cilantro.

To freeze:Pack the cooled cooked cutlets and sauce in a freezer-quality plastic container.

To use:Thaw overnight in the refrigerator. Cover and microwave on high power for 5 minutes, or until hot.

Nutrition (per serving):179.9 calories, 2.3 g fat, 298.6 mg sodium, 9.2 g carbohydrates, 5.9 g sugar, 0.2 g fiber, 29.8 g protein

A delicious marinade keeps this chicken succulent as it grills. Top with this sweet ‘n’ spicy salsa and you’ll discover a favorite new meal.

Serves: 4
Prep: 8min | Cook: 17min | Total: 4hr 25min

1 can (8 ounces) unsweetened crushed pineapple (with juice)
1 tablespoon reduced-sodium soy sauce
1 tablespoon honey
2 cloves garlic, minced
1/4 teaspoon crushed red-pepper flakes
4 chicken breast halves (6 ounces each), skinned and boned
1/2 cup diced onions
1/4 cup packed brown sugar
2 tablespoons lime juice
1 teaspoon minced jalapeno peppers
1 teaspoon minced fresh cilantro

Strain the pineapple; reserve the juice. Place the pineapple in a medium bowl. Cover and refrigerate.

Place the pineapple juice in a shallow nonmetal dish. Add the soy sauce, honey, garlic, and red-pepper flakes. Mix well. Add the chicken and turn to coat all sides. Cover and refrigerate for at least 4 hours or up to 24 hours, turning occasionally.

Preheat the grill or broiler. Coat the grill rack or broiler pan with no-stick spray.

Remove the pineapple from the refrigerator. Add the onions, brown sugar, lime juice, jalapeno peppers, and cilantro. Mix well. Let stand at room temperature.

Remove the chicken from the marinade; reserve the marinade. Grill or broil 4" from the heat for 5 minutes. Turn and cook for 5 minutes, or until the chicken is no longer pink in the center. Check by inserting the tip of a sharp knife into 1 breast.

Transfer the marinade to a small saucepan. Bring to boil over medium-high heat. Cook for 5 minutes, or until reduced by half. Pour over the chicken. Top with the salsa.

To freeze:Pack the cooled cooked chicken and sauce in a freezer-quality plastic container. Pack the salsa in a separate freezer-quality plastic container.

To use:Thaw both overnight in the refrigerator. Cover the chicken and microwave on high power for 3 minutes. Top with the salsa.

Nutrition(per serving): 247.4 calories, 1.6 g fat, 0.4 g saturated fat, 216.1 mg sodium, 30.3 g carbohydrates, 26.9 g sugar, 1 g fiber, 28.1 g protein

This thick stew features lentils and vegetables in a rich curry broth. Turkey sausage is a lean alternative to pork sausage, and it gives surprisingly good flavor.

Serves: 7
Prep: 8min | Cook: 40min | Total: 48min

8 ounces low-fat italian turkey sausage
2 cups chopped green cabbage
1 cup chopped onions
1 green pepper, chopped
3 cloves garlic, minced
4 cups frozen defatted chicken stock , thawed
1 cup dried lentils
1/2 cup Rice
1 teaspoon curry powder
1/4 teaspoon ground black pepper
2 tablespoons minced fresh parsley

Coat a Dutch oven with no-stick spray and place over medium-high heat until hot. Add the sausage. Cook, stirring, for 5 minutes, or until browned. Add the cabbage, onions, green peppers, garlic, and 1 cup of the stock. Cook, stirring, for 5 minutes, or until the onions are soft but not browned.

Add the lentils, rice, curry powder, and the remaining 3 cups stock. Bring to a boil. Reduce the heat to medium. Cover and cook, stirring occasionally, for 25 minutes, or until the lentils are soft and the stew is thick. Add the black pepper and parsley. Stir to combine.

To freeze:Pack the cooled soup in a freezer-quality plastic container.

To use:Thaw overnight in the refrigerator. Transfer to a saucepan. Cover and cook, stirring frequently, over low heat for 15 minutes, or until hot.

Nutrition(per serving): 269.3 calories, 5.6 g fat, 0.5 g saturated fat, 412.7 mg sodium, 37 g carbohydrates, 5.2 g sugar, 9.9 g fiber, 17.7 g protein

Serve these savory stuffed peppers alongside a light salad and warm whole-grain bread.

Serves: 4
Prep: 13min |Cook: 30min |Total: 43min

4 large sweet red peppers
1 cup soft bread crumbs
1 cup shredded low-fat extra-sharp cheddar cheese
1/2 cup chopped onions
1/2 cup frozen peas
1/2 cup shredded nonfat mozzarella cheese
1/4 cup low-fat ricotta cheese
2 tablespoons frozen defatted chicken stock, thawed
4 cloves garlic, minced
1 tablespoon minced fresh basil
2 tablespoons grated Parmesan cheese

Preheat the oven to 350°F. Slice the tops off the peppers and set aside. Remove the seeds and membranes. Place the peppers, cut side up, in a 8" x 8" baking dish.

In a medium bowl, combine the bread crumbs, Cheddar, onions, peas, mozzarella, ricotta, stock, garlic, and basil. Mix well. Spoon into the peppers. Top with the Parmesan.

Cover with the pepper tops and bake for 20 minutes, or until the peppers are soft. Remove the pepper tops and discard. Bake for 10 minutes, or until the topping is golden brown.

To freeze:Pack the cooled cooked peppers in a single layer in a freezer-quality plastic container.

To use:Thaw overnight in the refrigerator. Microwave on high power for 7 to 8 minutes, or until hot.

Nutrition(per serving):194.9 calories, 4.3 g fat, 2.2 g saturated fat, 448.6 mg sodium, 22.8 g carbohydrates, 10.1 g sugar, 5.1 g fiber, 17.5 g protein

A sprightly salsa of capers, parsley, jalapeños and lemon keeps this baked cod moist and flavorful in the freezer.

Serves: 4
Prep: 7min | Cook: 10min | Total: 17min

1/2 cup chopped scallions
1/2 cup chopped fresh parsley
1/4 cup minced onions
1/4 cup lemon juice
2 tablespoons zest of 1 lemon + 1 tablespoon of juice
4 cloves garlic, minced
2 teaspoons olive oil
2 teaspoons minced jalapeno peppers (wear plastic gloves when handling)
4 cod fillets (8 ounces each)

Preheat the oven to 400°F. Place a 24" x 24" piece of foil on a baking sheet.

In a small bowl, combine the scallions, parsley, onions, lemon juice, capers, garlic, oil, and peppers. Mix well.

Arrange the cod on the foil in a single layer. Top with the scallion mixture. Fold the sides of the foil over the fish to create a sealed packet.

Bake for 10 minutes, or until the fish is opaque in the center. Check by carefully opening 1 packet and inserting the tip of a sharp knife into 1 fillet.

To freeze:Pack the cooled cooked cod in a freezer-quality plastic container.

To use: Thaw overnight in the refrigerator. Cover and microwave on high power for 3 to 5 minutes, or until hot.

Nutrition(per serving):226.1 calories, 3.9 g fat, 0.6 g saturated fat, 257.2 mg sodium, 4.9 g carbohydrates, 1.2 g sugar, 1 g fiber, 41.3 g protein

Freezing only enhances this soup! It gets even more flavorful as the seasonings blend with the fresh yellow squash, carrots, corn, beans, and orzo.

Serves: 6
Prep: 6min |Cook: 23min |Total: 30min

1 medium onion, chopped
1 cup chopped carrots
1 cup whole kernel corn
1 small zucchini or yellow summer squash, diced
1/3 cup balsamic vinegar
1 teaspoon olive oil
4 cups frozen defatted chicken stock, thawed
1 cup orzo pasta
1 cup cooked navy beans
2 cloves garlic, minced
1/4 cup minced fresh parsley
1 tablespoon honey or sugar
1/2 teaspoon ground black pepper
1/8 teaspoon salt
1/3 cup grated Parmesan cheese

In a Dutch oven, combine the onions, carrots, corn, zucchini or squash, vinegar, and oil. Cook, stirring, over medium-high heat for 5 minutes, or until the onions are soft but not browned. Add the stock, pasta, beans, and garlic. Bring to a boil.

Reduce the heat to medium. Cook for 15 minutes, or until the pasta is tender.

Add the parsley, honey or sugar, pepper, and salt. Stir well to combine. Sprinkle each serving with the Parmesan.

To freeze:Pack the cooled soup in a freezer-quality plastic container.

To use:Thaw overnight in the refrigerator. Transfer to a saucepan. Cover and cook, stirring frequently, over low heat for 15 minutes, or until hot.

Nutrition(per serving):427.5 calories, 5.8 g fat, 1.8 g saturated fat, 662.3 mg sodium, 78.4 g carbohydrates, 14.7 g sugar, 9.5 g fiber, 17.6 g protein

A savory southern Italian sauce steams the fish and permeates it with the flavor of red onions, peppers, and dried herbs.

Serves: 4
Prep: 5min | Cook: 24min | Total: 29min

1 teaspoon olive oil
3 cups chopped onions
1 sweet red pepper, diced
3 tablespoons raisins
2 tablespoons white-wine vinegar
1 teaspoon sugar
2 teaspoons minced garlic
1 teaspoon dried oregano
1 drop hot-pepper sauce
1/2 teaspoon salt
4 halibut steaks (6 ounces each)
2 tablespoons chopped fresh parsley

Coat a 10" no-stick skillet with no-stick spray and place over medium heat until hot. Add the oil, onions, and red peppers. Cook, stirring frequently, for 15 minutes, or until the onions are golden brown and very soft. Add the raisins, vinegar, sugar, garlic, oregano, hot-pepper sauce, and salt. Stir well.

Place the halibut on top of the vegetable mixture. Cover and cook for 8 minutes, or until the fish is opaque in the center. Check by inserting the tip of a sharp knife into 1 fillet. Serve sprinkled with the parsley.

To freeze:Pack the cooled cooked halibut in a freezer-quality plastic container.

To use: Thaw overnight in the refrigerator. Cover and microwave on high power for 3 to 5 minutes, or until hot.

Nutrition(per serving):281.1 calories, 5.3 g fat, 0.8 g saturated fat, 391.6 mg sodium, 20.3 g carbohydrates, 11.4 g sugar, 3.2 g fiber, 37.4 g protein

Long after summer has turned to fall, you can savor these garden-fresh, thin-crust pizzas within minutes of taking them out of your freezer.

Serves: 8
Prep: 30min |Cook: 20min |Total: 1hr 10min

DOUGH:
1 cup warm water (about 110°F)
1 tablespoon active dry yeast
1 tablespoon sugar
1/2 cup yellow cornmeal
1/4 teaspoon salt
2 tablespoons oil
2 1/2 cups all-purpose flour

TOPPING:
1 cup chopped fresh basil
1/2 cup soft bread crumbs
2 cloves garlic, halved
4 medium tomatoes, sliced
1 cup shredded low-fat mozzarella cheese

To make the dough: In a large bowl, combine the water, yeast, and sugar. Stir well. Let stand in a warm place for 5 minutes, or until foamy. Stir in the cornmeal, salt, and 1 tablespoon of the oil. Stir in up to 2 1/4 cups of the flour to make a kneadable dough.

Turn the dough out onto a lightly floured surface. Knead, adding more of the remaining 1/4 cup flour as necessary, for 10 minutes, or until smooth and elastic. Coat a large bowl with no-stick spray. Add the dough and turn to coat all sides. Cover loosely with a kitchen towel and set in a warm place for 15 minutes.

Preheat the oven to 450°F. Coat two 12" round pizza pans with no-stick spray. Divide the dough in half. Roll each half into a 12" circle. Place the circles on the pizza pans. Brush the surface of each pizza with the remaining 1 tablespoon oil.

To make the topping: In a blender or food processor, combine the basil, bread crumbs, and garlic. Process until smooth. Spread over the dough. Top with the tomatoes and mozzarella.

Bake for 20 minutes, or until the crusts are golden brown and the cheese is bubbling.

To freeze:Wrap the cooled baked pizzas in freezer-quality plastic wrap, then in freezer-quality foil.

To use:Thaw overnight in the refrigerator. Remove the foil and plastic wrap. Bake at 400°F for 15 minutes, or until hot.

Nutrition(per serving):266 calories, 6.4 g fat, 1.9 g saturated fat, 200.4 mg sodium, 42.5 g carbohydrates, 3.5 g sugar, 2.8 g fiber, 10.2 g protein

This hearty pesto-flavored soup takes advantage of garden-fresh basil and vegetables that you can easily freeze and save for winter meals.

Serves: 6
Prep: 13min |Cook: 37min |Total: 50min

1 cup chopped onions
1 teaspoon oil
1 medium tomato, chopped
1 small zucchini or yellow summer squash, chopped
1/3 cup diced green beans
1/4 cup diced celery
4 cups frozen defatted chicken stock , thawed
1/4 cup chopped fresh parsley
1/4 cup broken spaghetti
1 tablespoon reduced-sodium tomato paste
1/2 cup chopped fresh basil
1/4 cup dry bread crumbs
1/4 cup grated Parmesan cheese
3 cloves garlic, minced

In a Dutch oven, combine the onions and oil. Cook, stirring, over medium-high heat for 10 minutes, or until soft but not browned. Add the tomatoes, zucchini or squash, beans, celery, and 1 cup of the stock. Cook, stirring, for 10 minutes, or until soft.

Add the parsley, spaghetti, tomato paste, and the remaining 3 cups stock. Bring to a boil. Cook, stirring occasionally, for 15 minutes, or until the spaghetti is tender.

In a blender or food processor, combine the basil, bread crumbs, Parmesan, and garlic. Process until smooth. Stir into the soup.

To freeze:Pack the cooled soup in a freezer-quality plastic container.

To use: Thaw overnight in the refrigerator. Transfer to a saucepan. Cover and cook, stirring frequently, over low heat for 15 minutes, or until hot.

Nutrition(per serving):118.3 calories, 2.3 g fat, 0.8 g saturated fat, 356.6 mg sodium, 16.5 g carbohydrates, 3.2 g sugar, 2.1 g fiber, 8.4 g protein

Replace traditional ground beef with black beans and tofu, which combine for a low-fat, low-cal, and protein-rich meal.

Serves: 6
Prep: 20min |Cook: 30min |Total: 50min

2 cups frozen cooked black beans, thawed
4 ounces reduced-fat extra-firm tofu
1/2 cup salsa
1/3 cup shredded low-fat monterey jack cheese
1/4 cup canned diced green chili peppers
2 scallions, minced
1 1/2 cups reduced-sodium tomato puree
1 teaspoon chili powder
1/4 teaspoon ground cumin
10 frozen corn tortillas (6" diameter), thawed
1/4 cup shredded nonfat mozzarella cheese
1/4 cup nonfat sour cream
1/4 cup chopped fresh cilantro

Preheat the oven to 425°F. Coat a 13" x 9" baking dish with no-stick spray.

In a medium bowl, combine the beans, tofu, and salsa. Mash together with a fork. Add the Monterey Jack, chili peppers, and scallions.

In a small bowl, combine the tomato puree, chili powder, and cumin. Mix well.

Spoon half of the bean mixture into the prepared baking dish. Top with 5 of the tortillas. Spoon half of the tomato mixture over the tortillas. Repeat to use the remaining bean mixture, tortillas, and tomato mixture.

Top with the mozzarella, sour cream, and cilantro. Cover and bake for 15 minutes. Uncover and bake for 15 minutes, or until bubbly. Let stand for 5 minutes before serving.

To freeze:Cool the cooked casserole. Wrap the entire dish in freezer-quality plastic wrap, then in freezer-quality foil.

To use: Thaw overnight in the refrigerator. Remove the foil. Microwave on high power for 5 minutes, or until hot.

Nutrition(per serving):256.1 calories, 4.7 g fat, 1.3 g saturated fat, 293.4 mg sodium, 41.9 g carbohydrates, 4.3 g sugar, 9.9 g fiber, 15.3 g protein

Shrimp sautéed in curry, apple juice and soy sauce create a medley of flavors when served over a bed of onions, peppers, carrots, celery, and rice.

Serves: 4
Prep: 10min |Cook: 25min |Total: 35min

1 cup long-grain white rice
1/2 cup minced onions
1/2 cup minced sweet red peppers
1/2 cup shredded carrots
1/2 cup minced celery
2 scallions, chopped
8 ounces cod fillets, cut into 1" cubes
4 ounces medium shrimp, peeled and deveined
2 tablespoons white wine or apple juice
2 teaspoons reduced-sodium soy sauce
1 teaspoon minced garlic
1/4 teaspoon curry powder
1/8 teaspoon salt

Cook the rice according to the package directions.

Coat a 10" no-stick skillet with no-stick spray and place over medium-high heat until hot. Add the onions, peppers, carrots, celery, and scallions. Cook, stirring, for 2 minutes, or until the vegetables are bright in color. Transfer to a medium bowl.

To the skillet, add the cod, shrimp, wine or apple juice, soy sauce, garlic, curry powder, and salt. Cover and cook, stirring frequently, for 4 to 6 minutes, or until the fish and shrimp are opaque in the center. Check by inserting the tip of a sharp knife into the center of 1 cube and 1 shrimp.

Add the vegetables to the skillet. Toss to combine. Heat through. Serve over the rice.

To freeze:Pack the cooled cooked rice in a freezer-quality plastic container. Top with the cooled cooked seafood.

To use: Thaw overnight in the refrigerator. Cover and microwave on high power for 5 minutes, or until hot.

Nutrition(per serving):278.6 calories, 1.4 g fat, 0.3 g saturated fat, 262.8 mg sodium, 43.5 g carbohydrates, 2.9 g sugar, 2.3 g fiber, 20.2 g protein

Add spicy salsa and sweet corn to your mom’s traditional recipe for a unique twist on an old favorite.

Serves: 8
Prep: 8min |Cook: 1hr 5min |Total: 1hr 23min

1 pound extra-lean ground round beef
8 ounces ground turkey breast
3/4 cup salsa
3/4 cup soft bread crumbs
1 cup chopped onions
1/2 cup whole kernel corn
1 egg, lightly beaten
2 cloves garlic, minced
1 1/2 teaspoons chili powder
1/2 teaspoon ground cumin
1/4 teaspoon ground black pepper
1/8 teaspoon salt
1/4 cup reduced-sodium tomato sauce
1 tablespoon reduced-sodium ketchup
1 teaspoon sugar

Preheat the oven to 350°F.

In a large bowl, combine the beef, turkey, salsa, bread crumbs, onions, corn, egg, garlic, chili powder, cumin, pepper, and salt. Mix well. Form into a loaf. Place in a 9" x 5" no-stick loaf pan.

In a small bowl, combine the tomato sauce, ketchup, and sugar. Spread over the top of the meat loaf. Cover with foil and bake for 1 hour, or until a meat thermometer inserted into the thickest part of the meat loaf reads 160°F. Uncover and bake for 5 minutes, or until the top browns slightly. Let stand for 10 minutes before slicing.

To freeze:Remove the cooled cooked loaf from the pan. Wrap with a double layer of freezer-quality foil.

To use: Thaw overnight in the refrigerator. Bake the foil-wrapped loaf at 350°F for 20 minutes, or until hot.

Nutrition(per serving):149.7 calories, 3.5 g fat, 1.1 g saturated fat, 268.3 mg sodium, 9.6 g carbohydrates, 3.1 g sugar, 1.5 g fiber, 20.3 g protein

This hearty midwestern harvest casserole is packed with fresh-from-the-garden ingredients for a healthy twist on a comfort food favorite.

Serves: 6
Prep: 12min |Cook: 48min |Total: 1hr 0min

8 ounces chicken thighs, skinned, boned, and cut into 1" pieces
1 cup chopped onions
1 cup frozen defatted chicken stock , thawed
2 medium carrots, thinly sliced
2 medium parsnips, thinly sliced
1 tablespoon minced garlic
1 teaspoon italian herb seasoning
1/4 cup all-purpose flour
2 cups skim milk
1 cup shredded nonfat mozzarella cheese
8 ounces penne pasta
3/4 cup chopped tomatoes
1/4 cup dry bread crumbs
1/4 cup grated Parmesan cheese

Preheat the oven to 400°F.

Coat a Dutch oven with no-stick spray and place over medium-high heat until hot. Add the chicken, onions, and 1/4 cup of the stock. Cook for 5 minutes, or until the onions are soft but not browned.

Add the carrots, parsnips, garlic, Italian herb seasoning, and the remaining 3/4 cup stock. Cover and cook for 5 to 8 minutes, or until the vegetables are slightly tender. Add the flour. Cook, stirring constantly, for 2 minutes.

Gradually add the milk and mozzarella. Cook, stirring frequently, for 4 minutes, or until the sauce thickens.

Cook the penne pasta in a large pot of boiling water according to the package directions. Drain well and add to the Dutch oven. Add the tomatoes. Mix well to combine.

Top with the bread crumbs and Parmesan. Bake for 20 minutes, or until the topping is golden brown.

To freeze: Pack the cooled cooked chicken and pasta in a freezer-quality plastic container.

To use: Thaw overnight in the refrigerator. Spoon into a 13" x 9" baking dish, cover, and bake at 400°F for 20 minutes, or until bubbling.

Nutrition(per serving):341.4 calories, 3.1 g fat, 1.1 g saturated fat, 530.4 mg sodium, 55.9 g carbohydrates, 11.6 g sugar, 5.4 g fiber, 22.9 g protein

Four rich cheeses combine in this perfect pasta bake for a dish that's big on flavor but low in calories.

Serves: 8
Prep: 14min |Cook: 56min |Total: 1hr 10min

3 cups elbow macaroni
1 cup minced onions
2 cloves garlic, minced
1 teaspoon olive oil
1/3 cup all-purpose flour
3 cups skim milk
3/4 cup nonfat cottage cheese
1/2 cup shredded low-fat extra-sharp cheddar cheese
1/2 cup shredded nonfat mozzarella cheese
1/2 cup grated Parmesan cheese
1/4 teaspoon salt
1/4 teaspoon ground black pepper
1/2 cup dry bread crumbs

Preheat the oven to 375°F. Coat a 13" x 9" freezer-proof baking dish with no-stick spray.

Cook the macaroni in a large pot of boiling water according to the package directions. Drain well. Place in a large bowl.

Coat a large saucepan with no-stick spray and place over medium- high heat until hot. Add the onions, garlic, and oil. Cook, stirring, for 5 minutes, or until the onions are golden brown. Add the flour. Cook, stirring, for 2 minutes (the mixture will be dry).

In a blender or food processor, combine the milk and cottage cheese. Process until smooth. Add to the skillet. Cook, stirring constantly, for 5 to 7 minutes, or until the sauce thickens. Add the Cheddar, mozzarella, and 1/4 cup of the Parmesan. Cook for 2 minutes, or until the cheeses melt.

Stir in the macaroni, salt, and pepper. Spoon into the prepared baking dish.

In a small bowl, combine the bread crumbs and the remaining 1/4 cup Parmesan. Sprinkle over the macaroni. Bake for 30 minutes, or until the topping is golden brown.

To freeze:Cool the cooked casserole. Wrap the baking dish in freezer-quality plastic wrap, then in freezer-quality foil.

To use: Thaw overnight in the refrigerator. Remove the foil and plastic wrap; discard the plastic wrap. Cover with the foil and bake at 350°F for 15 to 20 minutes, or until hot.

Nutrition(per serving):298.4 calories, 3.6 g fat, 1.5 g saturated fat, 420.6 mg sodium, 47 g carbohydrates, 8.2 g sugar, 2.2 g fiber, 18.1 g protein

This simple meal of orzo, a rice-shaped pasta, and shrimp is a treat for your tastebuds, delicately seasoned with garlic, onions, fresh parsley and Parmesan cheese. It can be reheated in less than five minutes for a quick and savory bite to eat.

Serves: 4
Prep: 7min |Cook: 24min |Total: 31min

1 1/2 cups orzo pasta
1 teaspoon olive oil
1 cup minced onions
2 cloves garlic, minced
8 ounces medium shrimp, peeled, deveined, and halved lengthwise
grated rind and juice of 1 lemon
3/4 cup white wine or frozen defatted fish stock, thawed
1/4 teaspoon salt
1/4 teaspoon ground black pepper
1/4 cup minced fresh parsley
2 tablespoons grated Parmesan cheese

Cook the pasta in a large pot of boiling water according to the package directions. Drain well.

Coat a 10" no-stick skillet with no-stick spray and place over medium-high heat until hot. Add the oil, onions, and garlic. Cook, stirring, for 5 minutes, or until the onions are soft but not browned. Add the shrimp. Cook for 3 minutes. Turn and cook for 3 minutes, or until the shrimp is opaque in the center. Check by inserting the tip of a sharp knife into 1 shrimp.

Add the lemon rind, lemon juice, wine or stock, salt, and pepper. Bring to a boil. Reduce the heat to medium and cook for 2 to 3 minutes, or until the liquid is reduced by half.

Add the pasta, parsley, and Parmesan. Toss well.

To freeze:Pack the cooled cooked shrimp and orzo in a freezer-quality plastic container.

To use: Thaw overnight in the refrigerator. Cover and microwave on high power for 3 to 5 minutes, or until hot.

Nutrition(per serving):450.3 calories, 4.1 g fat, 1.2 g saturated fat, 278 mg sodium, 70.9 g carbohydrates, 6 g sugar, 3.7 g fiber, 24.8 g protein

At Chinese restaurants this dish is often packed with calories and saturated fat. Making it at home allows you to use fresh ingredients that aren’t full of sugar and sodium.

Serves: 4
Prep: 7min |Cook: 13min |Total: 50min

1/4 cup frozen apple juice concentrate, thawed
1 teaspoon grated fresh ginger
1 teaspoon minced garlic
1 pound pork shoulder, trimmed of fat and cut into 1" cubes
1 cup frozen pearl onions, thawed
1 sweet red pepper, diced
1 green pepper, diced
1 tablespoon cornstarch
2 tablespoons reduced-sodium soy sauce
1 tablespoon cider vinegar
1 can (8 ounces) unsweetened pineapple chunks (with juice)
1 tablespoon packed brown sugar

In a shallow nonmetal dish, combine the apple juice concentrate, ginger, and garlic. Mix well. Add the pork and stir to coat. Cover and refrigerate for 30 minutes, stirring frequently.

Coat a 10" no-stick skillet with no-stick spray and place over medium-high heat until hot. Add the onions, red peppers, and green peppers. Cook, stirring, for 3 minutes, or until crisp-tender.

Add the pork and marinade. Cook, stirring, for 5 minutes, or until the pork is no longer pink in the center. Check by inserting the tip of a sharp knife into 1 cube.

Place the cornstarch in a medium bowl. Add the soy sauce and vinegar. Stir until smooth. Stir in the pineapple (with juice) and brown sugar. Add to the skillet. Bring to a boil. Cook, stirring frequently, for 3 minutes, or until the sauce thickens.

To freeze:Pack the cooled cooked pork in a freezer-quality plastic container.

To use: Thaw overnight in the refrigerator. Cover and microwave on high power for 5 minutes, or until hot.

Nutrition(per serving):280.3 calories, 8.4 g fat, 2.9 g saturated fat, 369.9 mg sodium, 27.1 g carbohydrates, 16.8 g sugar, 1.7 g fiber, 24.1 g protein

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