Prep-Ahead Meals From Scratch: Quick & Easy Batch Cooking Techniques and Recipes That Save You Time and Money
208
Prep-Ahead Meals From Scratch: Quick & Easy Batch Cooking Techniques and Recipes That Save You Time and Money
208eBook
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Overview
A Better Way to Cook Ahead
Families are busier now more than ever, and nobody understands that better than busy mom and food blogger Alea Milham. With Prep-Ahead Meals from Scratch, she brings a unique batch cooking concept that will streamline weeknight family meals like never before. She shows you how to use simple prep-ahead techniques to stock your refrigerator with precooked ingredients that can be combined with fresh produce to easily create wholesome meals. Leave prepackaged foods and take-out behind as you learn the many easy ways to cook ahead from scratch to save time and money during the busy week.
Alea breaks down the classics into convenient weeknight dinners using fewer ingredients and smarter techniques. Batch-cooked chicken and homemade spaghetti sauce are combined to create a hearty Chicken Parmesan Pasta Bake that comes together quickly. Batch-cooked beef strips and precooked peppers and onions are used to make Philly Cheesesteak Quesadillas. Batch-cooked meatballs are coated in a Mongolian Beef sauce and served over precooked rice for a delicious dinner in minutes.
Learn multiple methods for batch cooking your favorite meats, beans and rice to use in simple-to-assemble recipes your whole family will enjoy. By prepping ahead, dinner was never so easy!
Product Details
| ISBN-13: | 9781624142116 |
|---|---|
| Publisher: | Page Street Publishing |
| Publication date: | 01/26/2016 |
| Sold by: | Macmillan |
| Format: | eBook |
| Pages: | 208 |
| Sales rank: | 742,307 |
| File size: | 35 MB |
| Note: | This product may take a few minutes to download. |
About the Author
Read an Excerpt
Prep-Ahead Meals
From Scratch
By Alea Milham, Chris Holloman
Page Street Publishing Co.
Copyright © 2016 Alea MilhamAll rights reserved.
ISBN: 978-1-62414-211-6
CHAPTER 1
Quick and Easy Chicken
* * *
I love the versatility of chicken. While some may describe chicken meat as bland, I view the mild flavor as an asset. Chicken's mild taste is the perfect foundation for layers of added flavor. It is adaptable to almost any seasoning combination, so you can serve it a different way each night of the week without the risk of boring your family.
Chicken is already an affordable meat to cook with, but by utilizing batch-cooking techniques, you can stretch chicken and your grocery budget even further while saving time on busy nights.
Purchasing a whole chicken is the most affordable way to buy chicken, but because it takes approximately an hour to roast a chicken, it doesn't fit it into most weeknight schedules. With the exception of a lazy Sunday night chicken dinner, I batch cook whole chickens while doing other kitchen chores and then use the meat as a base for quick and easy meals throughout the week.
Boneless, skinless chicken breasts are easy to batch cook in a variety of methods, but I actually prefer cooking chicken thighs. Thighs contain a little more fat, which produces a moister, more flavorful final product to work with in recipes. Chicken thighs have the added advantage of being quite a bit less expensive than chicken breasts.
I like to batch cook chicken shortly after I come home from the grocery store, but you can store the meat in the refrigerator for up to 2 days before cooking it. If you can't cook your chicken within 2 days of buying it, then freeze it. You can freeze chicken pieces for up to 6 months and a whole chicken for up to a year. You should not thaw and refreeze raw meat. However, you can thaw frozen chicken, cook it, repackage it in airtight containers or freezer bags, and then freeze the cooked meat for up to 3 months.
Before batch cooking chicken, I decide how I plan to use the cooked meat because it helps me choose the best batch-cooking method for the recipes I plan to make. If I need shredded chicken, I use the slow cooker method, the pressure cooker method or the oven to batch cook the meat. If I will be making a stir-fry dish, then I usually use the stove top method to quickly seal in the juices in the individual bite-size pieces, but broiling also works quite well. For some recipes, the batch-cooking method doesn't matter. In those instances, I choose whichever method is convenient for me at the time.
HOW TO BATCH COOK CHICKEN IN A SLOW COOKER
The slow cooker is the most forgiving method for batch cooking chicken. You have a little wiggle room in the cooking time. Also, you do not need to add any liquid to the slow cooker when you cook chicken.
» Place the chicken in the slow cooker and sprinkle with Seasoned Salt* (here) and pepper.
» Place the lid on the slow cooker and then cook for the times listed below.
Cook 4 to 6 pounds (1820 to 2730 g) of chicken breasts or thighs for 4 to 5 hours on high or 7 to 8 hours on low.
Cook a whole chicken for 4 to 5 hours on high or 6½ to 8 hours on low. The chicken should be almost falling off the bone.
*Use gluten-free Seasoned Salt to make this gluten-free.
HOW TO BATCH BROIL CHICKEN BREASTS AND THIGHS
Broiling is one of the fastest ways to cook chicken pieces. I am a fan of broiled chicken, but you do have to pay attention and check it occasionally to make sure you do not overcook the chicken. Broiling chicken produces chicken that is somewhat crisp on the outside and tender on the inside. This method is ideal for chicken that you plan to cube or cut into strips, but it does not work well for creating shredded chicken.
» Preheat the oven's broiler and set the oven's rack 6 inches (15 cm) from the heat source. You can cover the broiler pan with foil to make cleanup easier if you wish.
» Brush or rub the chicken with olive oil and sprinkle with Seasoned Salt* (here) and pepper.
» Place the chicken pieces bone side up (or ugly side up if cooking boneless chicken) on a broiling pan.
» Broil the chicken for 4 to 6 minutes. Then flip the pieces over and broil for an additional 4 to 6 minutes, or until cooked through and the juices run clear.
» Let the chicken rest for 5 minutes. Then cut it into cubes or strips.
*Use gluten-free Seasoned Salt to make this gluten-free.
HOW TO BATCH ROAST WHOLE CHICKENS
You can use this method to cook an extra chicken while you are cooking a chicken for Sunday dinner or you can use it to roast two chickens at once to prep extra meat for future meals.
» Preheat the oven to 500°F (250°C, or gas mark 10). Place the rack in the lower third of the oven.
» Remove the neck and giblets, then pat the chicken dry with a paper towel.
» Place the chicken breast side up in a roasting pan or oven-safe skillet. Brush the chicken with olive oil. Dust the chicken with Seasoned Salt* (here) and pepper. If you are serving one of the chickens for dinner that night, sprinkle it with Poultry Seasoning Mix (here).
» Place the chicken in the oven and lower the temperature to 400°F (200°C, or gas mark 6). Cook for 50 to 60 minutes, or until it reaches a temperature of 165°F (74°C) in the thickest part of the thigh.
» Let the chicken rest for 5 minutes before carving. Remove the skin if you wish to shred the chicken.
*Use gluten-free Seasoned Salt to make this gluten-free.
HOW TO BATCH COOK CHICKEN ON THE STOVE TOP
This is the method I most often use to cook boneless, skinless chicken breasts. You can use this to quickly batch cook strips or cubes of chicken meat. The meat cooks quickly, sealing in juices. I use kitchen scissors to quickly cut the meat into the desired-size pieces before cooking.
» Cut the excess fat from the chicken breasts or thighs.
» Cut the chicken into bite-size pieces or thin strips.
» Add 1 tablespoon (15 ml) of olive oil to a large skillet and heat over medium-high heat.
» Add the chicken pieces to the skillet and cook until browned on all sides.
» Lower the heat and cook for 4 to 5 minutes longer, or until the chicken is cooked through and the juices run clear.
HOW TO BATCH COOK CHICKEN IN A PRESSURE COOKER
I love cooking chicken in a pressure cooker. The pressure cooker quickly produces chicken so tender it can be carved with a fork. Be sure to familiarize yourself with your pressure cooker's manual to ensure you are using it properly.
» Place the cooking rack in the bottom of the pressure cooker.
» Add 1 cup (235 ml) of Chicken Broth* (here) or water to the pressure cooker (use 2 cups [470 ml] if your pressure cooker has a removable pressure regulator).
» Set the whole chicken or chicken pieces on the rack.
» Cook a whole chicken for 25 to 28 minutes at high pressure. Cook 3 pounds (1365 g) of chicken pieces for 9 to 10 minutes at high pressure.
» Use the quick pressure release method to stop the cooking.
*Use gluten-free Seasoned Salt to make this gluten-free.
HOW TO BATCH BAKE CHICKEN BREASTS AND THIGHS
For many people, baking chicken pieces is the cooking method that they feel most comfortable with. However, this method is most likely to produce dry meat, which might explain why some people do not enjoy chicken. To produce a moist baked chicken, you need to keep it covered while baking and cook it for a shorter time at a higher temperature.
» Preheat the oven to 450°F (230°C, or gas mark 8).
» Brush the chicken pieces with olive oil and sprinkle with Seasoned Salt* (here) and pepper.
» Place the chicken pieces in a baking dish and cover with foil.
» Place the chicken in the oven, lower the temperature to 400°F (200°C, or gas mark 6), and bake for 30 to 40 minutes, or until the chicken is cooked through and the juices run clear.
*Use gluten-free Seasoned Salt to make this gluten-free.
STORING THE COOKED CHICKEN
Place 2 cups (280 g) of cut or shredded chicken in airtight containers or freezer bags. Allow the meat to come to room temperature before placing it in the refrigerator or freezer. Store the cooked chicken for 3 or 4 days in the refrigerator or up to 3 months in the freezer.
Thaw frozen chicken in the refrigerator overnight. If you froze your meat in a microwave-safe dish, you can quickly thaw it in the microwave. If you are adding the chicken to a soup, stew or chili recipe, you can add it frozen and adjust the cooking time.
BUFFALO RANCH CHICKEN SQUASH BOATS
BEST BATCH-COOKING METHOD: Slow Cooker ~ Pressure Cooker ~ Roasting
My family loves buffalo ranch chicken. I love finding a way to get them to willingly eat more vegetables. Cooking the buffalo ranch chicken in yellow squash instead of serving it on a hamburger bun is an easy way to get them to eat more vegetables. The spicy buffalo ranch sauce trickles down and adds flavor to the squash and the squash helps balance the heat of the chicken.
* * *
Serves: 4–6
4 yellow squash (I prefer straight-neck squash)
1 cup (140 g) shredded cooked chicken
1 cup (165 g) cooked rice
2 stalks celery, finely chopped
2 green onions, thinly sliced, divided
½cup (120 ml) Ranch Salad Dressing* (here)
1½ to 2 tbsp (23 to 30 ml) hot sauce*
½ cup (60 g) shredded mozzarella cheese
* Use gluten-free Ranch Salad Dressing and gluten-free hot sauce to make this dish gluten-free.
Preheat the oven to 350°F (180°C, or gas mark 4). Grease a casserole dish.
Cut the squash in half lengthwise. Scoop out the seeds.
In a medium bowl, combine the shredded chicken, rice, celery, most of the green onions, ranch dressing and hot sauce.
Divide the buffalo ranch mixture among the hollowed-out squash halves.
Top the stuffed squash with the cheese and remaining green onion slices.
Place the squash in a greased casserole dish. Bake for 25 minutes.
PREP-AHEAD TIP: The buffalo ranch chicken stuffing can be made in advance and stored in the refrigerator for 1 or 2 days.
CHICKEN MARSALA PIZZA ON A YEAST-FREE PIZZA CRUST
BEST BATCH-COOKING METHOD: Any
This yeast-free pizza crust is similar to flat bread in texture. It can be made start to finish in less than 20 minutes, so it is a great substitute for traditional pizza crusts on busy nights.
* * *
Serves: 4
Pizza Crust
1½ cups (180 g) all-purpose flour*
1½ tsp (4 g) baking soda
½ tsp Seasoned Salt* (here)
1 tsp garlic powder
1 tsp onion powder
1 tsp parsley (optional)
½cup (120 ml) water
1 egg, beaten
Pizza Topping
2 tbsp (28 g) butter
2 tbsp (16 g) cornstarch
1 cup (235 ml) Marsala wine or dry sherry
½ cup (120 ml) milk
1 tsp garlic powder
1 tsp onion powder
½ tsp Seasoned Salt* (here)
¼ tsp pepper
2 cups (140 g) sliced mushrooms
2 cups (280 g) cubed cooked chicken
1½ to 2 cups (180 to 240 g) shredded mozzarella cheese
1 green onion, thinly sliced
* To make this pizza gluten-free, replace the all-purpose flour with 1 cup (120 g) rice flour, ½cup (60 g) tapioca flour, ¼cup (30 g) potato starch and ¾ teaspoon xanthan gum. Also, use gluten-free Seasoned Salt.
Preheat the oven to 400°F (200°C, or gas mark 6) and grease a pizza pan.
To make the pizza crust, combine the flour, baking soda, salt and spices in a large bowl.
Add the water and egg to the flour mixture and stir until the ingredients are thoroughly combined and form a ball. Knead the dough in the bowl until it is smooth.
Spread the dough out on a greased pizza pan using your fingers. Create a thicker edge to hold the toppings on the pizza crust. Bake for 5 minutes.
While the pizza crust is baking, make the topping: Melt the butter in a skillet over medium heat.
Use a whisk to combine the cornstarch with the melted butter. Slowly add the Marsala wine to the butter mixture, whisking the entire time. Add the milk, garlic powder, onion powder, salt and pepper. Stir well. Add the mushrooms and increase heat to medium-high. Cook for 5 minutes. Add the chicken pieces to the mushrooms. Stir to coat.
After removing the pizza crust from the oven, top with the chicken Marsala. Sprinkle the cheese over the chicken and mushrooms. Top with the sliced onions.
Bake for an additional 10 minutes, or until the cheese has melted and just begins to brown.
PREP-AHEAD TIP: I usually make the chicken Marsala topping while the crust is baking, but it can be made in advance and stored in the refrigerator for 1–2 days if needed.
ASIAN CHICKEN PASTA SALAD
BEST BATCH-COOKING METHOD: Any
This has all the tastiness of an Asian chicken salad and a pasta salad rolled into one. The pasta absorbs the flavor of the Asian salad dressing, making for an especially delicious pasta salad.
* * *
Serves: 6–8
Asian Salad Dressing
¼cup (60 ml) rice vinegar
1/3 cup (80 ml) mild-flavored oil
1 tbsp (15 ml) sesame oil (optional)
¼ cup (60 ml) soy sauce*
2 tbsp (40 ml) honey
2 cloves garlic, pressed
2 tbsp (16 g) minced fresh ginger root
2 tbsp (16 g) sesame seeds
Pasta Salad
8 oz (227 g) rotini pasta*
2 cups (280 g) cubed cooked chicken
2 cups (240 g) sliced carrot
2 cups (140 g) broccoli florets
6 oz (168 g) snow peas
1 green onion, thinly sliced
* Substitute gluten-free soy sauce and gluten-free pasta to make this recipe gluten-free.
To make the dressing, add the dressing ingredients to a cruet or jar with a lid. Shake vigorously to combine.
To make the pasta salad, cook the pasta according to the package directions.
Combine the chicken, carrots, broccoli, snow peas and onion in a large bowl. Pour ¼ cup (60 ml) of the dressing over the chicken and vegetables. Toss to coat.
When the pasta is done cooking, place it in a colander and run it under cold water until the pasta is cold. Drain the water and then add the pasta to the chicken and vegetables. Pour ½ cup (120 ml) of the dressing over the pasta. Toss to coat.
Chill the pasta salad for an hour or two before serving. If the noodles have absorbed all of the dressing, add the remaining dressing and toss to coat.
PREP-AHEAD TIP: You can make the dressing in advance and store it in the refrigerator for 3 to 5 days. You can also make the entire salad in advance and refrigerate it overnight. Just toss before serving to evenly coat the ingredients with the dressing.
CHICKEN FAJITA PIZZA WITH A CORNMEAL CRUST
BEST BATCH-COOKING METHOD: Any
The hardest part of making pizza at my house is when I have hungry kids hovering while the pizza dough rises. That is why I am always looking for new ways to create pizza crusts that don't require yeast. This rustic pizza can be made in less than 20 minutes. The crust is made of cornmeal, eggs, cheese, water and spices, so you don't have to wait for the crust to rise.
Although this pizza is very easy to make, if you take a minute to artfully arrange the colorful pepper strips it will give it a wow factor, making it look like you worked much harder than you did.
* * *
Serves: 4
Pizza Crust
2 cups (280 g) cornmeal
1 cup (235 ml) water
2 eggs, beaten
2 tsp (6 g) Taco Seasoning Mix* (here)
1 cup (120 g) shredded mozzarella cheese
Pizza Toppings
½ cup (120 g) salsa*
1 cup (140 g) cooked chicken strips
1 cup (120 g) bell pepper strips (you can use a variety of pepper colors)
¼ cup (40 g) sliced red onion
1 cup (120 g) shredded medium cheddar cheese
1 cup (120 g) shredded mozzarella cheese
* Use gluten-free Taco Seasoning Mix and gluten-free salsa to make this pizza gluten-free.
Preheat the oven to 400°F (200°C, or gas mark 6) and grease a pizza pan.
To make the crust, in a medium bowl, add the cornmeal, water, eggs and taco seasoning. Mix well. Add the cheese and stir until it is thoroughly mixed through the batter.
Spoon the pizza batter onto the greased pizza pan and press it into place using your fingers. Create a thicker edge to hold the toppings on the pizza crust.
Place the pizza pan in the oven and bake for 5 minutes.
For the toppings: Remove the pizza crust and top it with the salsa. Arrange the chicken strips, pepper strips and onion slices on top of the salsa. Sprinkle the cheeses over the top of the pizza.
Bake for 10 minutes longer, or until the cheese melts and begins to brown.
PREP-AHEAD TIP: The toppings come together very quickly, but you can speed the prep time by cutting the peppers and onions into strips the day before.
ASIAN CHICKEN AND RICE SOUP
BEST BATCH-COOKING METHOD: Any
The soy sauce and ginger in this easy soup recipe lend a mild Asian flavor, creating a tasty twist on traditional chicken soup.
This recipe uses a few items that are not in most pantries, but if you pick up rice vinegar and mirin, you can use them to make a variety of Asian recipes at home. In the long run you could save money by creating your favorite Asian dishes at home instead of ordering out.
* * *
Serves: 4
1 tbsp (15 ml) olive oil
¼ cup (40 g) diced onion
2 cloves garlic, minced
4 cups (940 ml) Chicken Broth* (here)
2 tbsp (30 ml) soy sauce*
¼ cup (60 ml) rice vinegar
1 tbsp (15 ml) mirin
1½ tsp (4 g) grated ginger
1½ cups (140 g) shredded cabbage
½ cup (65 g) julienned carrots
1 cup (120 g) diced cooked chicken
1½ cups (240 g) cooked rice
1 green onion, thinly sliced (optional)
* Use a gluten-free soy sauce and gluten-free Chicken Broth to make this recipe gluten-free.
Heat the olive oil in a large pot. Add the onion and garlic and sauté until the onion is translucent.
(Continues...)
Excerpted from Prep-Ahead Meals by Alea Milham, Chris Holloman. Copyright © 2016 Alea Milham. Excerpted by permission of Page Street Publishing Co..
All rights reserved. No part of this excerpt may be reproduced or reprinted without permission in writing from the publisher.
Excerpts are provided by Dial-A-Book Inc. solely for the personal use of visitors to this web site.
Table of Contents
Contents
Title Page,Copyright Notice,
Dedication,
INTRODUCTION,
Chapter 1 QUICK AND EASY CHICKEN,
Chapter 2 TASTY PORK ON A BUDGET,
Chapter 3 SIMPLY DELICIOUS BEEF,
Chapter 4 FAST, FILLING BEANS AND RICE,
Chapter 5 FLAVORFUL VEGETABLES IN MINUTES,
Chapter 6 FRUGAL PANTRY STAPLES,
ACKNOWLEDGMENTS,
INDEX,
ABOUT THE AUTHOR,
Copyright,