Freezer Cooking Class

This is the Power Point Presentation I made when I taught a class on freezer cooking. I hope it helps answer some of the questions people might have on the subject. 

Barleyburger Stew

1 lb lean ground beef
1 C Chopped onion
1/2 C Chopped celery
1/2 chopped carrots
46 oz (almost 6 C) tomato juice
1 t salt
1/2 T chili powder
1 t fennel seed
1/2 t pepper
1/2 C uncooked barley

In medium skillet, saute the meat, onion, and celery until the meat is browned and the vegetables are translucent.  Drain off excess fat.  Stir in the remaining ingredients. Freeze.

To serve: Thaw. Bring to boil on stove. Reduce heat, and simmer for 30 Min. OR cook in slow cooker on low for 3 hours.

Turkey Sausage

1.25 lbs 93% lean ground turkey
1 clove garlic, minced
1/2 t sweet paprika
1/4 t salt
1/4 t black pepper
1/8 t dried thyme
1/8 t dried oregano leaves
1/8 t dried marjoram leaves
1/4 t dried fennel
1 t sugar (optional)

Combine all ingredients. Use in any recipe calling for sausage.

Coconut Shrimp

1 lb (24) large raw shrimp, peeled and deviened (weight after peeled)
1/2 cup + 1 tbsp shredded sweetened coconut
1/2 cup + 1 tbsp panko crumbs
2 tbsp all purpose flour (you will only use 1 tbsp)
1 large egg
pinch salt
non-stick spray 

For the Sweet and Spicy Dipping Sauce:

1/2 cup apricot preserves (you can use sugar free if you wish)
1 tbsp rice wine vinegar
3/4 tsp crushed red pepper flakes


Preheat oven to 425°. Spray a non-stick baking sheet with cooking spray.

Combine coconut flakes, panko crumbs and salt in a bowl. Place the flour on a small dish. Whisk egg in another bowl.

Lightly season shrimp with salt. Dip the shrimp in the flour, shaking off excess, then into the egg, then in the coconut crumb mixture.

Lay shrimp on the cookie sheet then spray the top of the shrimp with more cooking spray; bake in the middle rack for about 10 minutes. Turn shrimp over then cook another 6-7 minutes or until cooked though. Remove from oven and serve with dipping sauce.

For the sauce, combine all the ingredients and place in a small bowl.

To freeze:  If shrimp was fresh, freeze the shrimp before cooking on a wax paper or silpat lined cookie sheet.  Once frozen, place in freezer bag.  If shrimp is frozen, you could try coating them while frozen, or just mix up the coating and bag and freeze that to coat the shrimp just before cooking for dinner.

To Serve:  Cook as above. Thaw shrimp laid out on cookie sheet, or add a little extra cook time.

I originally found this recipe on skinnytaste.

Salisbury steak

1 1/2 tsp oil
3/4 cup onions, minced
1 lbs 93% lean ground beef
1 lb 93% lean ground turkey
1/2 cup dry breadcrumbs
1 large egg
1 large egg white
2 cups beef broth
1/4 tsp salt
1/8 tsp ground black pepper, to taste
8 oz sliced mushrooms
2 tbsp all-purpose flour
2 tbsp tomato paste
1 tsp red wine vinegar
2 tsp Worcestershire sauce, to taste
1/2 tsp mustard powder
1/4 cup water
chopped parsley for garnish (optional)

Sauté onions in oil over medium heat until golden brown, about 5 minutes. 

In a large bowl, combine half of the sautéed onions, ground beef, ground turkey, bread crumbs, egg, egg white, 1/4 cup beef broth, salt and black pepper. Shape into 8 oval patties.

In a large deep skillet over medium-high heat, brown both sides of patties. Set asideon a dish.

Add mushrooms to the skillet, season with salt and pepper and sauté 2-3 minutes.
Return patties to the skillet with the mushrooms.

In a small bowl, blend flour and remaining broth until smooth. Mix in remaining onions, tomato paste, vinegar, water, worcestershire sauce and mustard powder. Pour over meat and mushrooms in skillet. Cover and cook on low heat for 20 minutes, stirring occasionally. 

To Freeze: Once cool, transfer to 1 gallon freezer bag. 

To Serve: Preheat oven to 375 degrees. Put frozen steaks and gravy in baking dish (If using glass, thaw first and reduce cooking time to prevent breaking) and cover with foil.  Bake 1 hour.  remove gravy and whisk before serving.

I originally found this recipe at skinnytaste.

Broccoli and Cheese Twice Baked Potatoes

(18 oz) 4 medium russet potatoes
salt and pepper, to taste
1 1/2 cups chopped broccoli florets
2 cups chopped cauliflower
1/2 cup low fat buttermilk
1 tbsp minced chives (optional)
1 cup (4 ounces) shredded low-fat sharp cheddar cheese


Pierce the potatoes several times with a fork. Place in the microwave and use your baked potato setting until the potatoes are cooked through, turning half way. I don't have a baked potato setting, so I just put all the potatoes in the oven and kept adding 5 min until they were done. For my 4 potatoes it took around 15 min, I think. (Or you can bake 1 hour in your oven at 425° F)

Meanwhile, in a medium saucepan, combine cauliflower and broccoli with a little salted water and cook, covered for about 3 minutes. Remove the broccoli with a slotted spoon and set aside, continue cooking the cauliflower until soft, about 5 more minutes.Drain and set aside in a large bowl.

Preheat the oven to 400°F.

Cut the potatoes in half lengthwise. Scoop the flesh out into the large bowl with the cauliflower, leaving a ¼" shell. Place the potato shells on a baking sheet.

Mash the flesh with a potato masher or puree with a hand blender along with the cauliflower. Add the buttermilk and salt, mash until smooth. Fold in half of the shredded cheddar (and chives if desired).

Spoon the potato/cauliflower mixture back into the shells. Top with the cooked broccoli (I just inserted them in) and remaining cheese on top. Bake for 5-10 minutes, or until heated through and the cheese is melted. (you can also microwave it for a few minutes if you prefer not to use the oven.)

I originally found this recipe on Skinnytaste

Skillet Lasagna

8 oz ground meat (sausage, turkey, beef, pork)

1 med onion, chopped

2 cups spaghetti sauce

1 cup water

2 cups dried wide noodles (I break them up a bit)

1 1/2 cups coursely chopped zucchini

1/2 cup ricotta cheese

2 tablespoon grated parmesan or Ramano cheese

1 tablespoon fresh parsley

1/2 cup mozzarella cheese

In a large skillet cook sausage and onion until meat is brown and onion is tender, breaking up meat while cooking. Drain off fat. Stir is spaghetti Sauce and the water. Bring to boiling. Stir in noodles and zucchini. Return to boil, reduce heat. Simmer, covered, about 12 min or until noodles are tender, stirring occasionally.

Meanwhile, in a small bowl stir together ricotta, Parmesan, and parsley. Drop cheese by spoonful into 6 mounds over the sausage-noodle mixture in skillet. Sprinkle each mound with mozzarella. Cover and cook on low heat for 4-5 min until cheese mixture is heated through. Let stand for 10 min before serving.

To lighten: Use reduced fat ricotta and mozzarella cheese. Use ground turkey