Chicken Alfredo Bake

Real prep time: 10 minutes
Cook time: 30 minutes
Serves: 4
Side dish suggestions: green vegetable, garlic bread

Supplies:

• 2 quart casserole dish
• Small frying pan
• Large bowl
• Cutting board

From the fridge:

• Chopped leftover chicken

From the pantry:

• 1 jar alfredo sauce
• 1 box penne noodles

Suggested ingredient additions:

• 2 c broccoli florets and 1/2 c shredded cheddar
• 1 c chopped sundried tomatoes and 1/2 c toasted pine nuts (shown)
• 1 bag frozen California mix veggies
• 2 c chopped spinach and 1/4 bacon bits

Preparation:

1. Cook pasta according to package directions.
2. Toss chicken, pasta, and any other additions into large bowl. Cover in sauce and toss.
3. Spray casserole dish with nonstick spray. Pour in pasta mixture.
4. Bake at 350 for 30 minutes.

This recipe is perfect for making ahead and putting in the fridge to bake later.

Meatballs and Shells

Real prep time: 15 minutes
Cook time: 15 minutes
Serves: 4
Side dish suggestions: green salad, garlic bread

Supplies:
• Large pot
• Baking sheet
• Medium bowl
• Cookie scooper, melon baller, or spoon

From the freezer:
• 1# ground beef or ground turkey, thawed

From the pantry:
• 1# box pasta shells
• 1/2 c bread crumbs
• 1 tsp oregano
• 1 tsp basil
• 1 tsp parsley
• 1 tsp garlic salt
• 1 jar marinara

Fresh:
• 1 egg
• Parmesan (optional)

Preparation:
1. Combine ground meat, egg, oregano, basil, parsley, garlic salt, and bread crumbs in a medium bowl.
2. Scoop out meat in 1-inch balls and place onto baking sheet. (I cover the sheet with aluminum foil for easy cleanup.) If you like, roll the balls so they are uniform. In your oven, move the top rack so it's 4-6 inches from the top. Turn on your broiler. If you have an option, use low.
3. Cook pasta according to package directions.
4. Broil meatballs for 6-8 minutes on until beginning to brown. Shake them around or flip them over and broil for 4-6 more minutes or until cooked through.
5. Drain and set aside shells. Dump the cooked meatballs into the pot you used for the pasta and add the marinara. Heat through.
6. Top the shells with the meatball marinara. Add grated parmesan if you like.

Turkey Meatball Marinara

Real prep time: 15 minutes
Cook time: 20 minutes
Serves: 4
Side dish suggestions: Caesar salad, fruit cups, garlic bread

Supplies:

• Large pot
• Large skillet
• Waxed paper
• Colander
• Cookie scooper, optional

From the freezer:

• 1# lean ground turkey

From the pantry:

• 1/2 c bread crumbs
• 2 tsp oregano, divided
• 1 tsp salt, divided
• 1/2 tsp black pepper, divided
• 1 tsp cooking oil
• 8 oz whole wheat spaghetti noodles
• 1 can diced tomatoes
• 1 can tomato sauce

Fresh:

• 1/2 c chopped onion
• 1 tsp minced garlic
• 1 egg

Preparation:

1. Mix ground turkey, breadcrumbs, 1 tsp oregano, egg, 1/2 tsp salt, and 1/4 tsp pepper together in bowl.
2. Using a cookie scoop or spoon, drop 1-inch portions onto waxed paper. Roll to make balls. (Makes about 40 1-inch meatballs.)
3. If preparing ahead of time, stop and refrigerate here. When ready to make dinner, cook noodles according to package directions.
4. Heat a large skillet over medium heat. Add cooking oil and meatballs. Cover and cook for 2 minutes.
5. Using oven mitts, hold lid on and shake skillet to turn meatballs. Cook for 2 minutes. Shake again and cook for 2 more minutes. Check meatball for doneness by cutting one in half before continuing (there should be no pink inside). Remove meatballs from pan using a slotted spoon to leave any grease behind. Reduce heat to medium-low.
6. Add onions and garlic. Cook for 1 minute. Add meatballs back to pan, as well as remaining ingredients (1 tsp oregano, 1/2 tsp salt, 1/4 tsp black pepper, tomato sauce, diced tomatoes). Heat through and serve over pasta.

Approx. calories: 440 per serving (2 oz noodles and 10 meatballs with sauce)

Steak Alfredo

Real prep time: 20 minutes
Serves: 2
Side dish suggestions: french rolls, vegetable salad

Supplies:

• Large pot
• Colander
• Large skillet

From the freezer:

• 1 lb petite sirloin
• 8 asparagus spears (I buy the frozen bagged kind - easy!)

From the pantry:

• 8 oz pasta - whole wheat or semolina - linguine, spaghetti, or fettucine
• 2 tbl olive oil
• Kosher salt
• Alfredo sauce (I like Five Brothers garlic alfredo)

Fresh:

• 10-12 button mushrooms

Preparation:

1. Up to one day in advance or just before cooking, slice steak into thin strips. Slice asparagus in 1/2 inch pieces diagonally. Slice mushrooms. Store steak in separate bowl from vegetables, covered, in refrigerator.
2. Cook pasta al dente according to package directions.
3. Meanwhile, heat 1 tbl olive oil in large skillet over medium high heat. Add asparagus and mushrooms. Sprinkle with 1/2 tsp salt. Saute for two minutes or until mushrooms begin to wilt. Remove vegetables from skillet (put them right back in the bowl!).
4. Add remaining 1 tbl olive oil to skillet. Cook steak strips 1-2 minutes, until no pink is showing. Be careful not to overcook. Thin strips will cook through quickly.
5. Add vegetables back to pan. Pour in alfredo sauce. Add 1/2 tsp salt and black pepper to taste. Heat through and serve over pasta.

Approx. calories: 500 per serving

Chicken Stir Fry

Real prep time: 15 minutes
Serves: 4
Side dish suggestions: egg rolls, fruit salad

Supplies:

• Medium pot
• Large skillet

From the freezer:

• 1 bag (16 oz) stir fry vegetables

From the pantry:

• 2 packages chicken Ramen noodle soup
• 1 tbl cooking oil

Fresh:

• 1 store-bought rotessierie chicken

Preparation:

1. Shred or chop meat from chicken breasts on rotessierie chicken.
2. Cook noodles according to package directions, except do not add spice packet. Drain and set aside.
3. Heat oil in large skillet over medium high heat. Add vegetables and spice packet from noodle soup. Cook for 3-5 minutes, until vegetables are cooked but still crisp.
4. Add shredded chicken and noodles to vegetables. Toss together.

Approx. calories per serving: 250

Greek Scampi

Real prep time: 30 minutes
Serves: 4
Side dish suggestions: spinach-strawberry salad, crusty garlic bread
Note: My husband hates shrimp, so I make his half with chicken. The recipe is yummy either way!

Supplies:

• Colander
• Medium pot
• Large skillet

From the freezer:

• 1# peeled deveined medium shrimp (or 1# boneless skinless chicken breast)

From the pantry:

• 8 ounces pasta - angel hair, linguine, or spaghetti all work fine
• 1 tsp olive oil
• 1 can diced tomatoes with basil, garlic, and oregano (Italian style)
• 1/8 tsp black pepper
• 1/4 tsp salt

Fresh:

• 1/2 c chopped green bell pepper
• 2 cloves garlic, minced
• 1/4 c crumbled feta cheese

Preparation:

1. Cook pasta according to package directions. Drain and set aside.
2. Heat oil in large skillet over medium-high heat. Add shrimp and green bell pepper and cook for until shrimp are done (bright pink all over). Add garlic and tomatoes, salt, and pepper; heat through.
3. Spoon tomato-shrimp mixture over pasta. Sprinkle with feta cheese.

Approx calories: 375 per serving

Cheesy Macaroni Bake

Real prep time: 20 minutes
Bake time: 20 minutes
Serves: 4
Side dish suggestions: green salad and fruit

Supplies:

• 8x8 or 9x9 baking dish
• Medium pot
• Colander

From the freezer:

• 3/4 c frozen peas

From the pantry:

• 1 c uncooked elbow macaroni
• cooking spray
• 1/4 tsp salt
• 1/4 tsp black pepper
• 1 slice bread (or pre-made bread crumbs work too!)

Fresh:

• 1 c chopped ham
• 1 1/2 c milk
• 1/2 c shredded cheddar cheese
• 1/2 c shredded swiss cheese
• 1 tbl butter, melted

Preparation:

1. Heat oven to 400 degrees. Cook pasta for 6 minutes in boiling water. Place ham and peas in colander. Dump pasta over ham and peas to drain. Place pasta, ham, and peas in large bowl and set aside.
2. In microwave safe bowl, add milk. Cook 5 minutes or until boiling. Add cheeses, salt, and pepper. Cook five minutes more or until cheese is creamy.
3. Pour cheese sauce into bowl with pasta mixture. Stir. Spoon into baking dish coated with cooking spray.
4. Use food processor to pulse bread and butter to make bread crumbs (or use pre-made!). Sprinkle over top of pasta dish.
5. Bake for 20 minutes.

Approx. calories: 475 per serving

Parmesan Chicken Pasta

Real prep time: 30 minutes
Cook time: 35 minutes
Serves: 4
Side dish suggestions: roasted vegetables (shown)

Supplies:

• 2.5 quart baking dish
• large skillet
• large pot
• colander

From the freezer:

• 4 small boneless skinless chicken breasts, thinly sliced into strips

From the pantry:

• 1# linguine, whole wheat or semolina
• 1 small jar quartered marinated artichoke hearts
• 1 tsp thyme
• 1/2 tsp salt
• 1/4 tsp black pepper
• 1 c chicken broth
• 1 tbl cooking oil
• 1/3 c white wine
• cooking spray

Fresh:

• 1/8 c half-and-half or cream
• 1/2 c grated Parmesan cheese
• 1/2 c chopped onion
• 1 tbl garlic cloves (2), minced

Preparation:

1. Heat oven to 450 degrees. Cook pasta for 6 minutes in boiling water. Drain; set aside.
2. Heat oil in large skillet over medium high heat. Sautee onion and garlic for about two minutes. Stir in artichoke hearts and wine. Cook for thirty seconds or until wine is almost evaporated. Remove from heat. Add pasta and toss to coat.
3. Spray baking dish with cooking spray. Spread pasta mixture into dish. Arrange chicken on top of pasta, overlapping as little as possible.
4. Combine chicken broth, cream, thyme, salt, and pepper in a small bowl. Pour over top of chicken.
5. Cover and bake for thirty minutes. (Now is a great time to slice the vegetables!)
6. Uncover and top with cheese. Bake five minutes more. (Now is a great time to roast the vegetables!)

Approx. calories: 500 per serving

Chicken Puttanesca with Pasta

Real prep time: 30 minutes
Serves 2
Side dish suggestions: Steamed broccoli with cheese, Caesar salad, breadsticks

Supplies:

• 1 medium saucepan
• 1 medium skillet

From the freezer:

• 1/2 lb boneless skinless chicken breast (2 medium)

From the pantry:

• 2 c tomato-basil marinara sauce
• 1 tbl extra virgin olive oil
• 4 oz pasta - lingiune, angel hair, spaghetti, or fettucine
• 1/2 tsp salt

Optional extras (all, one, or some!):

• 1/4 c sliced black, green, or kalamata olives
• 1 tbl capers
• 1/4 tsp crushed red pepper flakes
• 1/4 c shredded Parmesan cheese
• Fresh basil sprigs

Prep:

1. Cook pasta according to package directions. Drain and keep warm.
2. Cut chicken into bite-size pieces.
3. Heat oil in skillet over medium-high heat. Add chicken to pan; sprinkle with salt.
4. Cook chicken until lightly browned and has no pink (7 minutes), stirring occasionally.
5. Stir in pasta sauce. If using, add olives, capers, and red pepper flakes. Heat through.
6. Place pasta on plates and top with chicken in sauce. Add Parmesan and basil sprigs for garnish.

This recipe reheats well. Approx. 500 calories per serving. Use whole wheat pasta for best nutritional value.