Carol Santee

Carol is the co-author of the Big Book of Freezer Cooking and the author of 30 Day Gourmet’s Slow Cooker Freezer Favorites, Freezer Lunches To Go and Healthy Freezer Cooking eBooks. She is a computer information specialist and works for a computer software company.

Brown Sugar Cinnamon Coffee Cake Instruction Card

Recipes, Snacks and Desserts 1 Response »

Nov 012005

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30 Day Gourmet

Brown Sugar Cinnamon Coffee Cake

1/2 C. Margarine 2 t. Vanilla
2 Eggs 1 pkg. Coffee Cake Mix
1 C. Sour Cream

Preheat oven to 350 degrees. Grease a bundt pan or an 8×8 inch baking pan. Place the margarine in a large mixing bowl. Add eggs one at a time and beat until thoroughly mixed. Add sour cream and vanilla. Mix until combined. Remove topping from Coffee Cake Mix package. Add Coffee Cake Mix and beat until no lumps remain in batter. Pour half of the batter into prepared pan. Spread evenly in the bottom of the pan. Evenly sprinkle half of the brown sugar cinnamon topping mix over the batter in the pan. Carefully spread remaining batter over the topping mixture. Sprinkle remaining topping mixture over batter. Bake for 35 to 40 minutes or until a pick inserted in the center of the cake comes out clean. Remove from pan and cool on rack.

Brown Sugar Cinnamon Coffee Cake (Hostess Gift)

Low Fat, Recipes, Snacks and Desserts, Under 350 Calories 1 Response »

Nov 012005

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I love giving gifts from the kitchen. This recipe also makes a great gift that you can give as a mix. If you are staying with someone over the holidays this year, this makes a wonderful thank you gift. Or if you are looking for a fun and easy teacher appreciation gift that you and your kids can make together, this is a winner! It is very easy to make and we have included the instruction card for you to print to give along with the mix.

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Recipes	1	2	3	4	5	6
Servings	12	24	36	48	60	72
Cake Ingredients
Brown sugar	1/2 C.	1 C.	1-1/2 C.	2 C.	2-1/2 C.	3 C.
Sugar	1/2 C.	1 C.	1-1/2 C.	2 C.	2-1/2 C.	3 C.
Baking powder	2 t.	1 T. + 1 t.	2 T.	2 T. + 2 t.	3 T. + 1 t.	1/4 C.
Flour	2 C.	4 C.	6 C.	8 C.	10 C.	12 C.
Topping Ingredients
Brown sugar	2/3 C.	1-1/3 C.	2 C.	2-2/3 C.	3-1/3 C.	4 C.
Cinnamon	2 t.	1 T. + 1 t.	2 T.	2 T. + 2 t.	3 T. + 1 t.	1/4 C.

Assembly Directions: In a large mixing bowl, combine the brown sugar, sugar, baking powder and flour. Mix thoroughly. In a separate bowl, combine the brown sugar and cinnamon for the topping. Select a container to package the mix. It must be large enough to hold about 4 dry cups. A quart jar works nice or a food gift bag works as well. Place 3 cups of the cake ingredient mix in each container. Place 2/3 cup of topping mixture into a zipper snack or sandwich bag, release all the air and place on top of the cake mix. Seal the container.

Click here to print the instruction card that goes with the mix. Attach it to the container. Decorate the container.

Comments: I love giving mixes for Christmas. They make a nice hostess gift when going to parties.

Click here to see the full recipe for Brown Sugar Cinnamon Coffee Cake if you would like to make the cake for yourself!

Twice-Baked Potatoes

Recipes, Sides and Salads, Under 350 Calories Comments Off

Oct 012005

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Shelley: I used to save the potato skins and stuff them, but it consumed too much time and freezer space. Now I just bag the potato mixture and freeze it. Bake it in the oven to add a little crunch to this creamy, cheesy side dish (pictured above with the Parmesan Chicken).

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Recipes	1	2	3	4	5	6
Servings	12	24	36	48	60	72
Ingredients
Potatoes	5 lbs.	10 lbs.	15 lbs.	20 lbs.	25 lbs.	30 lbs.
Chopped onion	1/2 C.	1 C.	1-1/2 C.	2 C.	2-1/2 C.	3 C.
Butter	1/4 C.	1/2 C.	3/4 C.	1 C.	1-1/4 C.	1-1/2 C.
Salt	1 t.	2 t.	1 T.	1 T. + 1 t.	1 T. + 2 t.	2 T.
Pepper	1/4 t.	1/2 t.	3/4 t.	1 t.	1-1/4 t.	1-1/2 t.
Milk	1/4 C.	1/2 C.	3/4 C.	1 C.	1-1/4 C.	1-1/2 C.
Shredded cheddar cheese	5 oz.	10 oz.	15 oz.	20 oz.	25 oz.	30 oz.
Shredded Monterey Jack cheese	5 oz.	10 oz.	15 oz.	20 oz.	25 oz.	30 oz.

Assembly Directions:
Wash potatoes and bake at 400 degrees for 1 hour. Remove from oven and cool until easy to handle. Peel potatoes and crumble into large bowl or mixer. (Discard peel.) Sauté onion in butter. Mash potatoes with onion, salt, pepper, and milk (if needed). Stir in cheddar cheese and Monterey jack cheese.

Freezing Directions:
Divide potato mixture into meal-sized portions and spoon into containers or freezer bags.

Serving Directions:
Place potatoes in greased baking dish. Bake at 400° for 30 minutes until golden brown

Comments:
Instead of mashing or cubing the cooked potatoes, I run them through the French fry blade on my food processor. Quick and easy!

Nutritional Info:
Per Serving: 280 Calories; 12g Fat (36.7% calories from fat); 10g Protein; 35g Carbohydrate; 3g Dietary Fiber; 34mg Cholesterol; 367mg Sodium.
Exchanges: 2-1/2 Grain (Starch); 1 Lean Meat; 2 Fat.

Slow Poke Fajitas

Beef, Low Fat, Poultry, Recipes Comments Off

Oct 012005

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My family loves fajitas, tacos, and burritos or just about anything that you can put in a wrap. We usually eat fajitas with all the fixings such as sliced green peppers, onions, salsa, etc. Since the green peppers and the onions can be frozen without blanching, this makes a simple meal to freeze ahead of time. It’s easy to cook it in the slow cooker when it’s one of those crazy, busy days. Just have some extra fixings on hand and dinner will be ready in a hurry. We also like to serve this with Rio Grande Rice.

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Recipes	1	2	3	4	5	6
Servings	8	16	24	32	40	48
Makes	16	32	48	64	80	96
Round steak, trimmed and thinly sliced OR Boneless, skinless chicken breast cut into strips	2 lbs.	4 lbs.	6 lbs.	8 lbs.	10 lbs.	12 lbs.
Green pepper, sliced	1	2	3	4	5	6
Onion, sliced	1	2	3	4	5	6
On Hand Ingredients
Minced garlic	1 t.	2 t.	1 T.	1 T. + 1 t.	1 T. + 2 t.	2 T.
Chili powder	2 t.	1 T. + 1 t.	2 T.	2 T. + 2 t.	3 T. + 1 t.	1/4 C.
Salsa	1 C.	2 C.	3 C.	4 C.	5 C.	6 C.
Flour tortillas, 6-inch	16	32	48	64	80	96
Tomatoes, diced	2	4	6	8	10	12
Lettuce	1/2 head	1 head	1-1/2 heads	2 heads	2-1/2 heads	3 heads

Assembly Directions:
Line a baking sheet with aluminum foil. Evenly space meat, green pepper and onions on baking sheet in a single layer.

Freezing Directions:
Place the baking sheet in the freezer, uncovered, until the meat is firm. Remove and place in freezer bags. Seal, label, and freeze.

Serving Directions:
Mix garlic, chili powder and salsa in a small saucepot or microwave safe bowl. Cook on medium until warm but not boiling. OR microwave on high for 1 minute. Place the mixture in the slow cooker. Add the frozen meat and vegetable mixture. Cover and cook on low for 6 to 10 hours or until meat in done. Do not remove the lid to stir the mixture.

Serve on flour tortillas with tomatoes and lettuce.

Comments:
We love fajitas and this is a great way to make them if you are in a hurry during the day. The crockpot does all the work for you.

Nutritional Info: Beef
Per Serving: 456 Calories; 19g Fat (37.0% calories from fat); 29g Protein; 42g Carbohydrate; 4g Dietary Fiber; 67mg Cholesterol; 516mg Sodium.
Exchanges: 2-1/2 Grain (Starch); 3 Lean Meat; 1 Vegetable; 2 Fat.

Nutritional Info: Chicken
Per Serving: 374 Calories; 8g Fat (19.2% calories from fat); 32g Protein; 42g Carbohydrate; 4g Dietary Fiber; 69mg Cholesterol; 520mg Sodium.
Exchanges: 2-1/2 Grain (Starch); 3-1/2 Lean Meat; 1 Vegetable; 1 Fat.

Rio Grande Rice

Low Fat, Recipes, Sides and Salads, Under 350 Calories Comments Off

Oct 012005

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I consider this a side dish, but you can add a half pound of cooked ground beef, or shredded roast beef, pork or chicken to make this a heartier main dish.
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Recipes	1	2	3	4	5	6
Servings	6	12	18	24	30	36
Ingredients
Olive or vegetable oil	3 T.	1/4 C. + 2 T.	1/2 C. + 1 T.	3/4 C.	3/4 C. + 3 T.	1 C. + 2 T.
Finely diced onion	1/2 C.	1 C.	1-1/2 C.	2 C.	2-1/2 C.	3 C.
Uncooked regular long grain white rice	1-1/2 C.	3 C.	4-1/2 C.	6 C.	7-1/2 C.	9 C.
Bell pepper, red or green, chopped	1	2	3	4	5	6
Ground cumin	1 t.	2 t.	1 T.	1 T. + 1 t.	1 T. + 2 t.	2 T.
Chili powder	1 t.	2 t.	1 T.	1 T. + 1 t.	1 T. + 2 t.	2 T.
Tomato sauce	12 oz.	24 oz.	36 oz.	48 oz.	60 oz.	72 oz.
Salt	2 t.	1 T. + 1 t.	2 T.	2 T. + 2 t.	3 T. + 1 t.	1/4 C.
Garlic cloves; minced	1	2	3	4	5	6
Mexican saffron or tumeric (optional)*	1/4 t.	1/2 t.	3/4 t.	1 t.	1-1/4 t.	1-1/2 t.
Water	3 C.	6 C.	9 C.	12 C.	15 C.	18 C.

Assembly Directions:
In a large saucepan, heat vegetable or olive oil over medium-low heat. Sauté the onions in the pan until golden brown. Add the rice to the pan and stir well to coat the grains with the oil. Mix in the remaining ingredients. Cover the pan and bring it to a boil, then reduce the heat to simmer and cook for 30-40 minutes until the rice is tender but still slightly undercooked. Stir the rice occasionally to keep it from sticking.

Freezing Directions:
Divide rice mixture into freezer containers or freezer bags. Seal and freeze, squeezing out as much extra air as possible.

Serving Directions:
Thaw thoroughly. Place rice mix in a saucepan over low heat until heated throughout, stirring frequently to prevent sticking. Or reheat in the microwave.

Comments:
*Note – Mexican saffron is different from Asian saffron. Asian saffron is much more potent in flavor and very expensive – about $17.00 a pound here in Indiana. Mexican saffron does not add much flavor, but what it does add is a soft golden color to recipes. You can use turmeric to accomplish the same color if you wish. The turmeric will add little flavor in the amount given.

If your family members hate bell pepper and you don’t want to fight the battle with them, chop the peppers in fairly large chunks so they are easier to avoid (or pick out). On the other end of the spectrum, you can dice them so fine that they can’t possibly avoid eating them. Choose your battle!

Nutritional Info:
Per Serving: 260 Calories; 7g Fat (25.6% calories from fat); 5g Protein; 44g Carbohydrate; 2g Dietary Fiber; 0mg Cholesterol; 1065mg Sodium.
Exchanges: 2-1/2 Grain(Starch); 1 Vegetable; 1-1/2 Fat.

Parmesan Chicken

Poultry, Recipes, Under 350 Calories Comments Off

Oct 012005

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Shelley: This is one of my SANE (Some Assembly Needed Eventually) recipes. Grab the chicken breasts, Parmesan seasoning mix, spaghetti sauce, and grated cheese from the freezer. Quick fixin’s for a delicious meal.

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Recipes	1	2	3	4	5	6
Servings	6	12	18	24	30	36
Ingredients
Chicken breast; bonless, skinless	1-1/2 lbs.	3 lbs.	4-1/2 lbs.	6 lbs.	7-1/2 lbs.	9 lbs.
Shredded cheddar cheese	1/2 C.	1 C.	1-1/2 C.	2 C.	2-1/2 C.	3 C.
Shredded mozzarella cheese	1/2 C.	1 C.	1-1/2 C.	2 C.	2-1/2 C.	3 C.
On Hand Ingredients
Parmesan seasoning mix	1 C.	2 C.	3 C.	4 C.	5 C.	6 C.
Spaghetti sauce	1 C.	2 C.	3 C.	4 C.	5 C.	6 C.

Assembly Directions:
Slice chicken breasts into fillets.

Freezing Directions:
Freeze chicken in freezer bag. Freeze grated cheese in separate freezer bag.

Serving Directions:
Pour some Parmesan seasoning mix on a plate. Coat chicken on both sides with seasoning mix. Place chicken in greased 9×13 pan. Cover with spaghetti sauce and bake at 400 degrees for 30 minutes. Sprinkle cheese over chicken and bake 5 minutes longer.

Comments:
Click here to view the recipe for the Parmesan Seasoning Mix.
Any seasoning mix remaining on the plate should be discarded. Do not pour the extra mix back into the original freezer bag.

Nutritional Info:
Per Serving: 312 Calories; 12g Fat (35.3% calories from fat); 33g Protein; 16g Carbohydrate; 2g Dietary Fiber; 90mg Cholesterol; 529mg Sodium.
Exchanges: 1/2 Grain (Starch); 4-1/2 Lean Meat; 1-1/2 Vegetable; 1-1/2 Fat.

Parmesan Seasoning Mix

Low Fat, Recipes, Sauces and Marinade, Under 10g Carbs, Under 350 Calories Comments Off

Oct 012005

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Shelley: I used to buy this seasoning mix at the grocery store. When McCormick quit packaging it, I wrote the company to tell them that I was desperate. My kids loved their Parmesan chicken! Not only did they send me several sample packets with their apologies, they included the recipe.
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Recipes	1	2	3	4	5	6
Servings	18	36	54	72	90	108
Makes	3 C.	6 C.	9 C.	12 C.	15 C.	18 C.
Ingredients
Dry bread crumbs	2 C.	4 C.	6 C.	8 C.	10 C.	12 C.
Grated Parmesan cheese	3/4 C.	1-1/2 C.	2-1/4 C.	3 C.	3-3/4 C.	4-1/2 C.
Italian seasoning	4 t.	8 t.	1/4 C.	1/4 C. + 4 t.	1/4 C. + 8 t.	1/2 C.
Garlic powder	1 T.	2 T.	3 T.	1/4 C.	1/4 C. + 1 T.	1/4 C. + 2 T.

Assembly Directions:
Combine all ingredients.

Freezing Directions:
Freeze seasoning mix in freezer bag or rigid container.

Serving Directions:
Use seasoning mix in Parmesan Chicken recipe.

Nutritional Info:
Per Serving: 65 Calories; 2g Fat (23.4% calories from fat); 3g Protein; 9g Carbohydrate; trace Dietary Fiber; 3mg Cholesterol; 166mg Sodium.
Exchanges: 1/2 Grain (Starch)

Hot Fudge Ice Cream Topping

Low Fat, Low Sodium, Recipes, Snacks and Desserts, Under 10g Carbs, Under 350 Calories Comments Off

Oct 012005

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Tammy: This quick and easy recipe makes a rich hot fudge sauce. As the sauce cools, it may form a ‘skin’ on top. Which may give you lumps in your sauce. But after re-heating in the microwave, my sauce was silky smooth. If you don’t like the skin that forms, place a piece of plastic wrap on top of the sauce as it cools. Not over the pan, but actually down inside the pan, touching the top of the sauce. When you pull it off, there won’t be any skin on the sauce. Use butterscotch flavored pudding for a Hot Butterscotch topping, for a change of pace.
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Recipes	1	2	3	4	5	6
Servings	21	42	63	84	105	126
Makes	1-1/3 C.	2-2/3 C.	4 C.	5-1/3 C.	6-2/3 C.	8 C.
Ingredients
Cook Chocolate pudding mix; not instant. 4 serving size	1 box	2 boxes	3 boxes	4 boxes	5 boxes	6 boxes
Sugar	1/2 C.	1 C.	1-1/2 C.	2 C.	2-1/2 C.	3 C.
Water	1 C.	2 C.	3 C.	4 C.	5 C.	6 C.
Butter or margarine	1 T.	2 T.	3 T.	1/4 C.	1/4 C. + 1 T.	1/4 C. + 2 T.

Assembly Directions:
In a medium saucepan, combine the pudding mix and the sugar. Add the water and stir with a whisk to combine. Put the pan on the stove over medium heat, and continue to stir until it boils. Remove from the heat and add the butter. Stir until the butter is mixed in. Set aside to cool completely.

Freezing Directions:
Once the mixture is cool, package it in appropriate sizes for your family. For me, that means dividing it between 3 small rigid containers, each holding just over 1/3 C. each. Seal, label and freeze.

Serving Directions:
Thaw the container of topping overnight in the refrigerator. To serve, heat the container in the microwave for 30 seconds on high and stir. It should be getting warm. Heat for another 30 seconds on high. It should be hot and bubbly around the edges. Stir and serve.

Nutritional Info: per tablespoon
Per Serving: 38 Calories; 1g Fat (12.8% calories from fat); trace Protein; 9g Carbohydrate; 0g Dietary Fiber; 0mg Cholesterol; 37mg Sodium.
Exchanges: 1/2 Other Carbohydrates.

Cookies & Milk Bars

Low Sodium, Recipes, Snacks and Desserts, Under 350 Calories Comments Off

Oct 012005

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These are very filling. Be careful not to overcook them. Because of the color of the graham crackers, it’s hard to tell when they have cooked too long. Let them cool before you try to cut them.
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Recipes	1	2	3	4	5	6
Servings	10	20	30	40	50	60
Ingredients
Chocolate graham crackers; finely crushed	8 full or 16 squares	16 full or 32 squares	24 full or 48 squares	32 full or 64 squares	40 full or 80 squares	48 full or 96 squares
Granola	1 C.	2 C.	3 C.	4 C.	5 C.	6 C.
White chocolate chips	1/2 C.	1 C.	1-1/2 C.	2 C.	2-1/2 C.	3 C.
Walnut or pecan pieces; coarsely chopped	1/2 C.	1 C.	1-1/2 C.	2 C.	2-1/2 C.	3 C.
Sweetened condensed milk	3/4 C.	1-1/2 C.	2-1/4 C.	3 C.	3-3/4 C.	4-1/2 C.

Assembly Directions:
Heat oven to 350 degrees. For each recipe, coat an 8” x 8” baking pan with cooking spray.

In a medium bowl, combine the crushed graham crackers, granola, white chocolate chips and nuts and mix well. Drizzle the condensed milk over the top and stir by hand until well blended.

Using a piece of waxed paper, press the mixture firmly into the prepared pan. Bake for 15-20 minutes or until just set. Cool completely. Cut into snack bars.

Freezing and Cooking Directions:
Put snack bars into individual snack bags. Put snack bags into a larger freezer bag. Label and freeze.

Comments:
Lowfat chocolate sandwich cookies may be substituted for the chocolate graham crackers. Low-fat granola and fat-free or low-fat sweetened condensed milk work fine as well.

Nutritional Info:
Per Serving: 282 Calories; 13g Fat (41.3% calories from fat); 6g Protein; 36g Carbohydrate; 2g Dietary Fiber; 8mg Cholesterol; 114mg Sodium.
Exchanges: 1 Grain (Starch); 1/2 Lean Meat; 2-1/2 Fat; 1-1/2 Other Carbohydrates.

Chocolate Chip Cookie Dough

Recipes, Snacks and Desserts Comments Off

Oct 012005

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Tammy: My kids are always clamoring for cookie dough! The problem is I am paranoid about the raw eggs in cookie dough, so I came up with an idea that made everyone happy. I took a chocolate chip cookie dough recipe and rewrote the ingredients, replacing the raw eggs with milk, replacing the shortening with butter, and omitting the baking soda. The recipe originally called for one egg, but the kids use a scant 1/4 cup of milk. All three of my kids can make this recipe by themselves, and now when they actually make chocolate chip cookies, the kids keep their fingers out of the dough.

I discovered that I could also spread the dough out on a cookie sheet and place it in the freezer until hardened. Then they pop the frozen cookie dough onto a cutting board and use a sharp knife to break it into small pieces that can be sprinkled over ice cream. The homemade version tastes SO much better than the artificial! Try it!
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Recipes	1	2	3	4	5	6
Servings	6	12	18	24	30	36
Makes	3 C.	6 C.	9 C.	12 C.	15 C.	18 C.
Ingredients
Butter or margarine, at room temperature	1/4 lb.	1/2 lb.	3/4 lb.	1 lb.	1-1/4 lbs.	1-1/2 lbs.
Brown sugar	1/2 C.	1 C.	1-1/2 C.	2 C.	2-1/2 C.	3 C.
Sugar	1/2 C.	1 C.	1-1/2 C.	2 C.	2-1/2 C.	3 C.
Milk	1/4 C.	1/2 C.	3/4 C.	1 C.	1-1/4 C.	1-1/2 C.
Vanilla	3/4 t.	1-1/2 t.	2-1/2 t.	1 T.	1 T. + 3/4 t.	1 T. + 1-1/2 t.
Flour	1-1/8 C.	2-1/4 C.	3-3/8 C.	4-1/2 C.	5-5/8 C.	6-3/4 C.
Salt	1/4 t.	1/2 t.	3/4 t.	1 t.	1-1/4 t.	1-1/2 t.
Semi-sweet mini chocolate chips	3/4 C.	1-1/2 C.	2-1/4 C.	3 C.	3-3/4 C.	4-1/2 C.

Assembly Directions:
Cream the butter, then gradually add the two sugars, beating until light and smooth. Beat in the vanilla and milk. Sprinkle in the salt and beat a few seconds. Add the flour and mix on medium speed until completely incorporated. Stir in the chocolate chips. This is a smallish recipe – there won’t be much of it hanging around for too long!

Freezing Directions:
Place cookie dough in a freezer container or freezer bag. If in a freezer bag, squeeze out the excess air before sealing. Remember to label the container so you don’t get it confused with real cookie dough! Seal and freeze.

Serving Directions:
Thaw in the refrigerator.

Comments:
*Note: This dough is NOT suitable for baking. The cookies would come out of the oven looking like flat chocolate chip crackers!

Nutritional Info:
Per Serving: 439 Calories; 22g Fat (43.4% calories from fat); 4g Protein; 61g Carbohydrate; 1g Dietary Fiber; 1mg Cholesterol; 280mg Sodium.
Exchanges: 1 Grain (Starch); 4-1/2 Fat; 3 Other Carbohydrates.

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