Recipes: Freeze-Ahead Suppers

the recipes

december 97

Freeze-Ahead Suppers

Southwest Shepherd's Pie

(makes 6 servings)

1	large onion, 8 ounces (240 g), chopped
2	garlic cloves, minced
1	carrot, 3 ounces (90 g), shredded
1/2	pound (240 g) button mushrooms, cleaned and sliced
1	pound (480 g) extra-lean ground beef sirloin
1	teaspoon (5 ml) crushed dried oregano
1/2	teaspoon (2.5 ml) crushed dried thyme
1/2	teaspoon (2.5 ml) ground cumin
1/4	teaspoon (1.25 ml) freshly ground pepper
1	tablespoon (9 g) unbleached all-purpose flour
1	cup (240 ml) fat-free low-sodium canned beef broth
1/3	cup (80 ml) dry red wine or additional beef broth
2	tablespoons (30 ml) tomato paste
	vegetable cooking spray
Topping:
1	pound (480 g) russet potatoes, peeled and cut into chunks
3 to 4	tablespoons (45 to 60 ml) skim milk
1/2	teaspoon (2.5 ml) salt (optional)
1 to 2	tablespoons (15 to 30 ml) minced pickled jalapeño chile peppers, or to taste
1	tablespoon minced fresh cilantro or flat-leaf parsley
1	tablespoon (15 ml) minced scallion
1/4	teaspoon (1.25 ml) paprika
3	tablespoons (30 g) shredded 2% jack cheese

1.	In a large nonstick skillet, sauté onion, garlic, carrot, and mushrooms over medium heat, stirring occasionally, until vegetables are wilted and pan liquids are absorbed, about 6 minutes.
2.	Crumble in the ground sirloin and continue to cook, stirring occasionally, until beef is well browned, about 5 minutes. Drain off any excess fat.
3.	Add oregano, thyme, cumin, and pepper. Sprinkle flour over the beef mixture and stir. Add beef broth, wine, and tomato paste. Stir until well combined.
4.	Line a 2-quart (2 l) casserole with a piece of heavy-duty aluminum foil large enough to completely enclose the casserole. Lightly spray the foil inside the casserole with cooking spray.
5.	Transfer meat mixture to the prepared casserole. Set aside while you prepare the topping.
6.	Place the potatoes in a pot of boiling water to cover. Reduce heat and simmer until tender when pierced with a fork, 15 to 20 minutes. Drain.
7.	Mash the potatoes, adding sufficient skim milk until the potatoes are fluffy. Stir in the salt (if using), minced jalapeño chiles, cilantro, and scallion. Spoon the potato mixture onto the top of the meat mixture, making swirls with the back of a spoon. Sprinkle with paprika and cheese. 8. Cover the casserole and freeze until solid. Lift the food out of the casserole (the foil will adhere), wrap securely in the foil, then slip the package into a self-sealing plastic freezer bag or overwrap in additional foil or freezer paper. Label with the casserole name and the date. Use within 3 months.
9.	When ready to bake, unwrap the casserole and place back in the casserole dish to bake. Defrost completely. Then bake at 375°F (190°C) for 40 to 45 minutes, until golden and bubbly. (Since the casserole will be full, it may bubble over, so place a sheet of aluminum foil under the casserole to catch any drips.) Serve hot.

Per serving:	226 calories (25% calories from fat), 17 g protein, 6 g total fat (2.7 g saturated fat), 23 g carbohydrate, 3 g dietary fiber, 41 mg cholesterol, 105 mg sodium
Exchanges:	2 lean meat, 1 carbohydrate (1 bread/starch), 1 vegetable

Wagon Wheel Salad

(makes 6 servings)

2	6-inch (15cm) corn tortillas
6	cups salad greens (mixture of romaine and Boston or bibb), rinsed and crisped
8	cherry tomatoes, halved
1/4	cup (40 g) chopped red onion
1/4	cup (61.5 g) canned julienne beets
4	ounces (120 g) jicama, peeled and cut into thin julienne strips
1/4	cup (34 g) sliced radishes
Dressing:
3	tablespoons olive oil
2	tablespoons white wine vinegar
1	tablespoon chopped slivered almonds
1	tablespoon chopped pimento
1/2	tablespoon minced pickled jalapeño chile peppers or to taste

1.	Dip the tortillas, one at a time, in hot water. Drain. Stack the tortillas, cut in half, then stack again. Using a sharp knife, cut the tortillas into 1/2-inch (1.25 cm) strips. Spread the tortilla strips in a single layer on a large baking sheet. Bake in a 350°F (180°C) oven for 3 minutes. Using a spatula, turn strips over. Continue to bake for another minute, until crisp and browned. Let cool slightly.
2.	Arrange the salad greens in a large, shallow salad bowl. Like the spokes of a wagon wheel, arrange the cherry tomatoes, cooled tortilla strips, red onion, beets, jicama strips, and radishes.
3.	In a measuring cup, whisk together the oil and vinegar. Stir in almonds, pimento, and chiles. Just before serving, drizzle the dressing over the salad. Do not toss until everyone at the table has seen your masterpiece.

Per serving:	117 calories (59% calories from fat), 2 g protein, 8 g total fat (1.0 g saturated fat), 10 g carbohydrate, 3 g dietary fiber, 0 cholesterol, 48 mg sodium
Exchanges:	2 vegetable, 1 1/2 fat

Clementines and Gingersnaps

Purchase 6 clementines or small tangerines. Place a clementine and 1 gingersnap on each of 6 dessert plates. Gingersnaps can be purchased (3 store-bought gingersnaps supply 15 grams of carbohydrate and equals 1 carbohydrate/bread/starch exchange). Or, you can bake your own ahead of time, using our recipe.

Gingersnaps

(makes 36 cookies)

1	cup plus 2 tablespoons (158 g) unbleached all-purpose flour
1	teaspoon (7.5 ml) baking soda
3/4	teaspoon (3.75 ml) ground ginger
1/4	teaspoon (1.25 ml) ground cinnamon
1/8	teaspoon (0.6 ml) baking powder
1/8	teaspoon (0.6 ml) salt
4	tablespoons (50 g) reduced-fat margarine
3/4	cup (143 g) spoonable sugar substitute
1	large egg or 1/4 cup (60 ml) liquid egg substitute
1/4	teaspoon (1.25 ml) vanilla extract
2	tablespoons (30 ml) dark molasses
2	tablespoons (34 g) granulated sugar

1.	Onto a sheet of waxed paper, sift together the flour, baking soda, ginger, cinnamon, baking powder, and salt.
2.	In a large mixing bowl, cream the margarine and sugar substitute with an electric mixer on medium speed for 2 minutes. Add the egg, vanilla, and molasses. Continue to beat until thoroughly mixed. Add the flour mixture and beat for 1 minute.
3.	Place the dough onto a lightly floured work surface and roll into a log about 8 inches (20 cm) long. Wrap in plastic wrap and freeze until firm, about 1 hours, reshaping the log to a circular diameter after 30 minutes.
4.	Preheat oven to 350°F (180°C). Line a baking sheet with baking parchment (or lightly spray with vegetable cooking spray).
5.	Slice the log into 36 pieces about 1/4-inch (0.6 cm) thick. Place the cookies 1 inch (2.5 cm) apart. Sprinkle each cookie with 1/8 teaspoon granulated sugar. Bake for 12 minutes, until gingersnaps crack slightly on the surface.
6.	Let cool on the baking sheet for 2 to 3 minutes before transferring the cookies to a rack to cool thoroughly.

Per 4 cookies:	115 calories (33% calories from fat), 2 g protein, 4 g total fat (0.7 g saturated fat), 16 g carbohydrate, 0 dietary fiber, 24 mg cholesterol, 289 mg sodium
Exchanges:	1 carbohydrate (1 bread/starch), 1 fat

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