3 Favorite Holly Clegg’s Freezer Meals

From: Holly Clegg’s Trim & Terrific Freezer Friendly Meals.
Submitted by: Tina Waldher

Chicken & Broccoli
this smelled so good while it was cooking, I was tempted to just serve it for lunch! I was nervous about using so much onion and red pepper, but it cooks down nicely.

This one meal dish of chicken and broccoli in a quick sauce is really good over pasta or rice.
Makes 4 servings

4 cups broccoli
1 red bell pepper, seeded and cut into chunks
1 onion, chopped
1lb boneless, skinless chicken breasts, cut into strips
1 (10.75oz) can reduced fat cream of broccoli soup
1/2 c water
1 tsp dried basil leaves
1/2 c shredded, reduced-fat cheddar cheese

in a large, non-stick skillet coasted with Pam spray, stir-fry the broccoli, red pepper and onion until crisp-tender, about 4 minutes.
Remove the vegetables from the skillet, set aside.

Coat the pan again with PAM and add the chicken. Stir-fry until no longer pink, about 6 minutes. Add the cream of broccoli soup, water, and basil. Mix well. Stir in the pepper mixture. Bring to a boil; reduce heat, and cook for 10 minutes. Add the cheese, stiring until the cheese is melted.

To Prepare and Eat Now: Eat when ready.
To Freeze: Cool to room temp, wrap, label, freeze. Recommended freeing timeL up to 3 months.
To Prepare After Freezing: Remove from freezer to defrost. Reheat in a non-stick skillet over a low heat.

calories 456, protein 42g, carbs 59, fat 11%, Sat-Fat 3g, Fiber 6g, cholesterol 76mgs, sodium 672mg, diabetic exchanges: 4 very lean meat, 3.5 starch, 2 vegetable.

Oven Baked Pork Chops
makes 4 servings

4 boneless pork loin chops (about 1 1/4lbs)
salt and pepper to taste
1/3 c Dijon mustard
1 tbs Worcestershire sauce
2/3 c Italian breadcrumbs (I crushed up seasoned stuffing bread cubes – the kind you use to *make* stuffing, not instant stuffing_.

Season the pork chops with salt and pepper. In a small bowl, mix the Dijon and Worchestershire sauce. Dip each pork chop in the mustard mixture to cover and coast heavily with the breadcrumbs.

To prepare and eat now: Preheat the oven to broil. Cover a baking sheet with foil and lay a baking rack on top. Lay the coated pork chops on the baking rack and broil for 5-7 minutes on each side or until done. (sounds like a do-it-yourself broil pan to me)

To freeze: after breading pork chops, wrap individually, label, and freeze. Recommended freezing time: up to 2 months.

To prepare after freezing: remove from freezer to defrost, or place on rack directly from the freezer. Preheat oven to broil, following above cooking directions – broil 8-12 minutes on each side or until done.

calories 302, protein 34g, carbs 18, fat 10g/30%, Sat-Fat 2g, Fiber 6g, cholesterol 81mgs, sodium 797mg, diabetic exchanges: 4 lean meat, 1 starch.

Barbecued Pot Roast
Oh my gosh, this smelled amazing! I had to snitch a few bites before I packaged it up. It was so delicious! I actually cut the meat into 2 pieces before I baked it, and then separated it into 2 bags to freeze.

Makes 8-10 servings

4lb sirloin tip roast, trimmed of fat (I just used a pot roast, it wasn’t a sirloin tip)
salt and pepper
garlic powder (oops, I forgot to add that!)
1 large onion, sliced into rings
1 red bell pepper, seeded and sliced into rings
1 1/4 cups barbecue sauce
1/4 cup molasses
1 tbs chili powder
1 tbs dry mustard
1lb baby carrots (I just sliced up a bunch of carrots, I think they have more flavor than baby carrots)

Preheat oven to 325. Season the meat with salt, pepper and garlic powder. In a roaster or large heavy pot coated with non-stick cooking spray, mix together the onions, red pepper, bbq sauce, molasses, chili powder, and dry mustard. Place in the roaster and cover with sauce. Bake, covered for 1 1/2 hours. Add the carrots and continue cooking for another 1 1/2 hours or until the meat is tender.

To prepare and eat now: eat when ready
To freeze: cool to room temperature, then wrap, label and freeze. Recommended freezing time: up to 2-4 months.
To prepare after freezing: remove from freezer to defrost. Preheat oven to 325. Bake, covered for 30 minutes or until meat is well heated. Alternatitely, you can reheat in the microwave.

calories 377, protein 40g, carbs 26, fat 11g/27%, Sat-Fat 3g, Fiber 2g, cholesterol 78mgs, sodium 336mg, diabetic exchanges: 5.5 lean meat, 1.5 other carbohydrate, 1 vegetable.

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