Barbecue Short Ribs

A labor of love... worth every minute after the first bite! From The Joy of Cooking (c) 1997.

Preheat oven to 350 degrees.

Pat dry: 3 pounds beef short ribs, excess fat trimmed. Season with salt, black pepper, dried oregano.

Heat 2 tbl vegetable oil in a dutch oven. Add the ribs in batches and brown on all sides. When finished, drain all but 2 tbl of fat. Add the following and cook, stirring, over medium heat for 10 minutes:

• 2 c chopped onions
• 1/2 c chopped celery
• 1/2 c chopped carrots
• 1/2 c chopped shallots
• 3 tbl chopped garlic
• 1 1/2 tsp black pepper
• 1/2 tsp salt
• Pinch of oregano

Add 1 1/2 c beef stock. Bring to a boil and add the ribs back to the dutch oven. Add 2 bay leaves. Bake, covered, until ribs are tender, about 2 hours.

Meanwhile, make barbecue sauce. Combine in a medium saucepan over medium heat and cook, stirring often, until the sauce comes to a simmer:

• 1 1/2 c ketchup
• 1 c cider vinegar
• 1/4 c Worcestershire sauce
• 1/2 c soy sauce
• 1 c packed dark brown sugar
• 2 tbl dry mustard
• 4 tbl chili powder
• 1 tbl fresh grated, peeled ginger (or 1 tsp ground dried)
• 2 cloves garlic, minced
• 2 tbl vegetable oil

Simmer for 5 minutes.

Once short ribs are perfectly tender, remove and increase oven temperature to 450 degrees. Place the cooked ribs on a roasting rack in a shallow pan. Sprinkle with salt and pepper to taste. Brush with barbecue sauce. Bake until the surface is browned and edges are crispy, 10 to 12 minutes.

Serve with additional barbecue sauce for dipping. And some steamy wet napkins when you're done!

Roasted Vegetable Soup

Real prep time: 30 minutes
Cook time: 45 minutes
Serves: 6
Side dish suggestions: Brown rice, applesauce

Supplies:

• Baking sheet
• Cutting board
• Soup pot
• Small pot or rice cooker

From the fridge:

• 1 lb. asparagus, ends snapped and chopped in 1-inch chunks
• 2 medium zucchini, sliced in 1/2 inch rounds
• 2 medium carrots, sliced in 1/2 inch rounds on diagonal
• 1 red bell pepper, chopped
• Meat from rotisserie chicken, optional

From the pantry:

• 1 tbl basil
• 1 tbl olive oil
• 1 tsp salt
• 1/4 tsp pepper
• 4 c chicken broth
• 28 oz diced tomatoes
• 1 c brown rice

Preparation:

1. Preheat oven to 450 degrees. Coat a large baking sheet with cooking spray.
2. Cook rice according to package directions.
3. In a large bowl, combine vegetables, olive oil, salt, and black pepper. Toss to coat. Transfer to baking sheet and roast for 20 minutes.
4. In a large pot, combine broth, tomatoes, and basil (and chicken, if using). Bring to boil. Add vegetables, reduce heat to medium, and simmer for 5 minutes.
5. Scoop rice into bowls and ladle soup over rice.

This one-pot dinner is so healthy and yummy. It is great on a rainy day. It is modified from Robin Miller's Quick Fix Meals cookbook. I have frozen this (without the rice) and it reheats nicely.

Sausage and Tortellini Soup

Real prep time: 30 minutes
Cook time: 60-75 minutes
Serves: 6-8
Side dish suggestions: Muffins or Biscuits, Green Salad, or Fruit

Supplies:
Stock Pot
Cutting Board
Knife

From the freezer:


From the pantry:
1 Cup Chopped Onion
2 Cloves Garlic (or 2 spoonfuls of jarred, minced garlic)
5 Cups Beef Broth
8oz Tomato Paste
4 Cups Canned, Diced Tomatoes
3 T. Parsley
1/2 t. Basil
1/2 t. Oregeno

Fresh Ingredients:
1 lb Little Smokies Cocktail Weenies
1 Cup Chopped Carrots
1/2 Cup Chopped Zucchini
1 Cup Chopped Green Pepper
8-16 oz. Cheese Tortellini
Parmessan Cheese for garnish

Preparation:
Add all ingredients except zucchini, tortellini, and green pepper in a stock pot. Simmer 30mins. Add zucchini, tortellini, and green pepper and cook for 30-45 mins. Serve with parmessan cheese.

Extra info...
Throw everything in the slow cooker except carrots, zucchini, tortellini, and green pepper until 30-45 mins. before serving.

Tortilla Soup

Real prep time: 5 minutes
Cook time: 25-30 minutes
Serves: 6-8
Side dish suggestions: Fruit or green salad

Supplies:
Stock Pot
Can Opener
Stirring Spoon

From the freezer:
1lb. Ground Turkey

From the pantry:
2 Cans Chicken with Rice Soup
2 Cans Corn
2 Cans Chicken Broth
1-1.5 Cups Salsa
Tortilla Chips

Fresh Ingredients:
Shredded Cheese

Preparation:
Cook ground turkey in the stock pot until cooked through. Drain if needed. Add the chicken broth, the corn (juice and all), the salsa, and the chicken and rice soup (with the water for each can as it calls for on the side of the can) and heat thoroughly.

To serve, put tortilla chips in the bottom of a soup bowl (crunched up or whole depending on your tastes). Spoon soup over the top and garnish with shredded cheese. Enjoy!

Extra info...
Other optional garnishes-sour cream, chopped onion, avocado, etc. Be creative!

The original recipe called for cooked, cubed chicken instead of ground turkey but I find the turkey saves me time and tastes better!

Shepherd's Pie

Technically this is "Cottage Pie", since Shepherd's Pie is made with lamb....but we Americans generally call it by this name, so I'll stick to tradition!

Real prep time: 30 min
Cook time: 30 min
Serves: 4-6
Side dish suggestions: green salad

Supplies:

• Large skillet
• Medium pot
• 9x13 baking dish

From the freezer:

• 1.5 lbs ground beef
• 2 c. frozen vegetables (carrots, corn, peas)

From the pantry:

• 1 can cream of mushroom soup
• 1/2 c. beef broth
• 1 tsp worcestershire sauce
• salt
• pepper

Fresh:

• 6-7 medium potatoes, peeled & quartered
• 1 onion, chopped
• 8 Tbl butter
• milk

Preparation:

1. Preheat oven to 400 degrees.
2. Boil potatoes until tender.
3. Brown beef in skillet with onion until fully cooked & onions are tender.
4. Add frozen veggies, salt, pepper, worcestershire, broth & cream of mushroom. Stir & simmer on low heat.
5. Mash potatoes with butter & milk until creamy. Season to taste.
6. Place beef mixture in baking dish. Distribute mashed potatoes on top.
7. Cook at 400 degrees until bubbling and brown on top - approx. 30 min

Turkey Chili

Real prep time: 10 minutes
Cook time: 15 minutes to all day
Serves: 4
Side dish suggestions: corn bread, spinach strawberry salad


Supplies:

• Large pot

From the freezer:

• 1# ground turkey

From the pantry:

• 1 can kidney beans
• 1 can chili (your preference)
• 1 small can tomato sauce
• 1 can diced tomatoes
• 1 packet taco seasoning

Preparation:

1. In a large pot, brown ground turkey.
2. Add remaining ingredients and 1/2 c water.
3. Simmer until ready to eat. Yum!

Optional: top with shredded cheese and/or sour cream.
Approx. calories: 450 for 1 c chili plus 2 tbl shredded low-fat cheddar cheese

Creamy Wild Rice Soup

Real prep time: 15 minutes
Cook time: 55 minutes plus 10 minutes
Serves: 4
Side dish suggestions: blueberry muffins, mixed greens salad

Supplies:

• Small pot or rice cooker
• Large pot

From the pantry:

• 1/3 c flour
• 1/4 c chopped pecans
• 1/2 c wild rice
• 4 c (2 cans or 1 box) chicken broth

Fresh:

• 1/2 c diced cooked ham
• 1/4 c shredded carrot
• 1/4 c butter
• 3 tbl green onions, chopped
• 1 c half-and-half

Preparation:

1. Cook wild rice according to package directions (45-55 minutes).
2. In a large pot, melt butter over medium heat. Add carrots, pecans, and green onions. Saute' for 2 minutes.
3. Stir in flour until blended.
4. Add chicken broth, rice, and ham. Bring to boil.
5. Stir for 2 minutes or until thickened.
6. Stir in half-and-half. Remove from heat. Serve hot.

Approx. calories: 475 per serving (but sooo worth it!)

Homestyle Pork Chops

Real time prep: 10 minutes
Cook time: 45 minutes
Serves 4
Side dish suggestions: applesauce, of course!

Supplies:

• 13x9 baking dish

From the freezer:

• 4 pork chops, bone in
• 2 c cut green beans

From the pantry:

• 1 can cream of mushroom soup
• cooking spray
• salt and pepper

Fresh:

• 4 red potatoes, thinly sliced

Preparation:

1. Preheat oven to 425 degrees.
2. Coat baking dish with nonstick spray. Layer potatoes, green beans, and pork chops. Sprinkle with salt and pepper. Pour cream of mushroom soup over the top.
3. Bake for 45 minutes.

Approx. calories: 500 per serving (one pork chop, 1 c potatoes and green beans)

Beef Vegetable Soup

Real prep time: 30 minutes
Cook time: 5 minutes plus 8-10 hours
Serves: 4
Side dish suggestions: dinner rolls, fruit salad

Supplies:

• Slow cooker or large soup pot
• Skillet

From the freezer:

• 1# stew meat
• 1 c cut green beans (do not thaw)

From the pantry:

• 1 box (or 2 cans) beef broth
• 1/2 onion
• 3 medium yukon gold potatoes
• 1 small can V8 juice, optional (nutrient bonus!)

Fresh:

• 2 carrots
• 2 tsp oregano, divided
• 2 tsp salt, divided
• 1/2 tsp pepper

Preparation:

1. Up to one day in advance: chop onion, potatoes, and carrot. Toss stew meat with 1 tsp salt and 1 tsp oregano. Brown on all sides. Set vegetables and meat aside until ready to cook.
2. In a slow cooker, add meat, chopped vegetables, remaining spices, V8, and beef broth. Set for 8 to 10 hours on low.
3. With at least ten minutes remaining before you are ready to serve the soup, add the green beans. Stir and let heat through before serving.

Approx. calories: 350 per serving

Runzas

Real prep: 20 minutes (plus 8-10 hours for dough to thaw)
Bake time: 20 minutes
Serves: 6
Side dish suggestions: applesauce, tomato wedges

Supplies:

• rolling pin
• large skillet
• baking sheet

From the freezer:

• 2 loaves frozen bread dough
• 1# ground beef

From the pantry:

• 1 tsp salt
• 1/2 tsp black pepper

Fresh:

• 1 medium onion, chopped
• 4 c green cabbage, chopped

Preparation:
1. Let dough thaw on counter all day. (Tip: spray waxed paper with cooking spray. Place dough on waxed paper.)
2. Up to several hours in advance, brown ground beef and onions in skillet. Drain. Add cabbage, salt, and pepper. Stir over low heat until cabbage wilts. Use immediately or store in a covered container in the refrigerator until ready to use.
3. When ready to bake, heat oven to 350 degrees. Roll out dough to a rectangle 1/4 inch thick. Cut into thirds. Each loaf should make three squares about 6 inches on a side.
4. Place 1/2 c filling mixture onto one half of each square. Fold each square over to form a triangle. Pinch edges together.

5. Spray baking sheet with cooking spray or coat with aluminum foil. Bake runzas for 20-25 minutes, until brown on top. (You can flip them over for the last five minutes to make sure the dough is cooked underneath.)

Approx. calories: 350 per runza

Cajun Red Beans and Rice

Real prep time: 10 minutes
Cook time: 40 minutes
Serves 4
Side suggestions: creamed corn, fruit

Supplies:

• Large saucepan or pot

From the freezer:

• 1 lb smoked turkey sausage, thawed, thinly sliced

From the pantry:

• 2 c white or brown rice, instant or regular
• 2 cans dark red kidney beans, rinsed and drained
• 1 tbl olive oil
• 1 tbl chili powder
• 1/4 tsp red pepper flakes
• 1/2 tsp salt
• 1/4 tsp black pepper

Fresh:

• 1 medium onion, chopped
• 3 cloves garlic, minced
• Chopped green onions, optional

Prep:

1. Cook rice according to package directions. Set aside and keep warm.
2. Heat oil in pan over medium-high heat. Add onion and garlic; cook for 4 minutes or until onions begin to turn soft. Stir in beans, sausage, 2 c water, and spices. Bring to a boil.
3. Reduce heat and simmer for 30 minutes, stirring once or twice.
4. Serve bean and sausage mixture over rice. Top with green onions.

Approx. calories per serving: 420

Porky Bean Soup

Real prep time: 10 minutes in the morning, 10 minutes in the evening
Cook time: 8.5 hours
Serves 8
Side dish suggestions: biscuits, assorted raw veggies and dip

Supplies:

• Slow cooker

From the freezer:

• 2.5 lb boneless pork shoulder, thawed and trimmed of excess fat

From the pantry:

• 2 c dried navy beans
• 2 tsp dried sage, divided
• 2 tsp kosher salt, divided
• 8 garlic cloves or 4 tsp minced garlic from the jar
• 4-6 c water, divided

Optional:

• 1/2 c shredded carrot

Prep:

1. The night before you're going to have this for dinner... rinse navy beans and place in a bowl with water 2 inches above the beans. In the morning... drain beans.
2. In the morning... combine 1 tsp sage, 1 tsp salt, and half the garlic. Rub over pork shoulder. Place pork in slow cooker.
3. Pour beans over pork. If using shredded carrot, sprinkle over beans. Mix remaining 1 tsp sage, 1 tsp salt, and half garlic into 4 c water and pour over top.
4. Set slow cooker for 8 hours on high.

When ready to eat:

1. Take lid off slow cooker. Shred pork inside cooker with two forks. Stir in additional water if soup is too thick for your taste. If adding water, turn cooker to low and let cook through, stirring occasionally.

Approx calories: 400 per serving

Taco Soup

Real prep time: 15 minutes
Cooking time: 15 minutes or all day
Serves 4
Side dish suggestions: tortilla chips, rice and beans, green salad

Supplies:

• Large saucepan

From the freezer:

• 1# ground beef or turkey

From the pantry:

• 1 can red kidney beans, drained
• 1 can diced tomatoes
• 1 packet taco seasoning
• 1 small can tomato sauce

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

• Shredded cheese, cheddar or monterey jack
• Tortilla chips, crushed
• Sour cream
• Salsa
• Cilantro

Prep:

1. Brown ground beef in large saucepan. Drain.
2. Add remaining ingredients plus 1/2 to 1 c water (your preference for thicker or thinner soup).
3. Heat till bubbly.
4. Serve now or turn heat to low and let simmer all day.

Chicken Pot Pies

Real prep time: 30 minutes
Baking time: 15 minutes at 400 degrees
Serves 4

Side dish suggestions: green salad, applesauce

Supplies:

• 4 small ramekins or one regular size pie pan
• metal baking dish to fit above items

From your freezer:

• 1# boneless skinless chicken breast
• 1 1/2 c frozen mixed vegetables
• pie crust dough (homemade or Pillsbury)

From your pantry:

• 1 can cream of chicken soup
• cooking spray
• 2 tbl cooking oil (I use canola)
• 2 tbl flour
• 1/4 tsp salt, 1/4 tsp pepper
• 1 tsp sage (okay, if you don't have it, leave it out... or substitute rosemary or thyme)

Fresh:

• 1 c mushrooms, quartered and stemmed

Prep:

1. Combine flour, sage, salt, and pepper in a bowl.
2. Cut chicken into bite-sized chunks. Dump in bowl and mix around until chicken is covered in flour.
3. Heat a large pan over medium high heat. Add cooking oil. Add chicken and cook until no pink inside (5 minutes).
4. Stir in water, scraping pan to loosen bits.
5. Stir in vegetables, mushrooms, and soup. Bring to a boil.
6. Reduce heat to low and simmer for 10 minutes.
7. While the filling is simmering... roll out pie crust dough. Turn ramekins or pie pan upside down and trace around outside with knife.
8. Spray ramekins or pie pan with cooking spray. Fill with filling and lie crust across top.
9. Place ramekins or pie pan into another baking dish to catch any bubbling filling from messing up the bottom of your oven.

*Stop here to refrigerate until dinner time, or continue on.*

Bake:

1. Bake at 400 degrees for 15 minutes, or until crust is golden brown and filling is bubbling.
2. Serve hot!

Got an extra 30 seconds? Use a small cookie cutter to cut a shape out of the middle of the pie crust top. I used a star. It makes kids more interested to eat it!

Approx calories: 350 per ramekin or 1/4 of pie