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.

Slow Cooker Apple Butter

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

May 012008

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Tammy: Making apple butter is a fall tradition in a lot of areas. People haul out a BIG copper kettle, put it over a fire and make apple butter in it. I was looking for a scaled down, easier way to make apple butter. So I tried my mom’s recipe in my slow cooker. Worked like a charm!! Most apple butter recipes have cloves in them, but they can be too strong for a lot of people, kids included. My mom modified her recipe so it doesn’t use cloves, but is still very flavorful. Because the copper kettle gives apple butter its rich, dark color, you won’t get that from your slow cooker. But it will still taste wonderful!
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Recipes	1	2	3	4	5	6
Makes	8 C.	16 C.	24 C.	32 C.	40 C.	48 C.
Ingredients
Cooking apples	8 lbs.	16 lbs.	24 lbs.	32 lbs.	40 lbs.	48 lbs.
Sugar	1-2/3 C.	3-1/3 C.	5 C.	6-2/3 C.	8 C.	9-2/3 C.
Cinnamon	1-1/4 t.	2-1/2 t.	1 T. + 3/4 t.	1 T. + 2 t.	2 T. + 1/4 t.	2 T. + 1-1/2 t.
Ginger	1/2 t.	1 t.	1-1/2 t.	2 t.	2-1/2 t.	1 T.
Allspice	1/2 t.	1 t.	1-1/2 t.	2 t.	2-1/2 t.	1 T.

Assembly Directions:
Slice each apple into 8-10 pieces. Core and peel the pieces, putting them in the slow cooker as you go. When it’s about half full of apples, turn it on low. When the crock is full, turn it on high, and put the lid on. Cook on high for 5 hours. Stir every hour or so. Some types of cooking apples tend to burn more than others… if your apples start sticking to the sides of the crock and burning, you’ll need to stir it every 20 minutes or so. After 5 hours, the apples should be cooked down by about half. Add the sugar, cinnamon, ginger and allspice. Stir to mix, and continue cooking on high for about 3 more hours, without the lid. This will allow the mixture to thicken, as the excess liquid will boil off. It will have the texture of thick applesauce. Turn the slow cooker off and allow the apple butter to cool. You can put the apple butter in the refrigerator overnight if you need to.

Freezing Directions:
Put about 3 C. of the cooled apple butter in a blender, and process until smooth. Pour into clean pint or half-pint jars, or rigid containers. Make sure to leave about 1” head space at the top of the jar or container so there’s room for expansion. Seal, label and freeze.

Serving Directions:
Thaw jar or container overnight in the refrigerator.

Comments:
I have a 6-quart slow cooker, and a single recipe fills my cooker to the top with raw apples. If you have a 5 or 5-1/2 quart slow cooker, you can still make this recipe. Put as many apples in the crock as it will hold with the lid still fitting. When the apples have cooked down some, add more, until all the apples have been added.

I have made 2 batches of this recipe so far. The first batch I used Jonathan apples. The second batch I couldn’t get Jonathans, so I used Rome apples. The Jonathan apples burned easier, so I had to stir it more often. The Rome apples made a darker color apple butter than the Jonathans. The Rome apples were evidently sweeter, because I only needed 1 C. of sugar for that batch. Whatever kind of apples you end up using, you may want to add only part of the sugar and all of the spices. Stir and then taste it to see if you need more sugar or not. I tried using a hand mixer in the crock of apple butter to even out the texture, but it didn’t make a difference. I had to put it in the blender to get rid of the applesauce texture, and get the smooth texture that apple butter should have.

Nutritional Info: Slow Cooker Apple Butter – 2 tablespoon serving
Per Serving: 51 Calories; trace Fat (3.1% calories from fat); trace Protein; 13g Carbohydrate; 1g Dietary Fiber; 0mg Cholesterol; trace Sodium.
Exchanges: 1/2 Fruit; 1/2 Other Carbohydrates.

Cocktail Meatballs and Sauce

Recipes, Under 350 Calories Comments Off

May 012008

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This recipe is awesome… a definite party favorite! The chili sauce/grape jelly combination also works well as a sauce for cocktail wieners. Use 1 lb. of cocktail wieners per 12 oz. jar of chili sauce and 10 oz. jar of grape jelly. If you want, you can add the wieners to the slow cooker with the meatballs, with enough sauce for both. You can also use your favorite meatball recipe with this sauce recipe… it’s very versatile!

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Recipes	1	2	3	4	5	6
Servings	8	16	24	32	40	48
Ingredients
Lean ground beef	1 lb.	2 lbs.	3 lbs.	4 lbs.	5 lbs.	6 lbs.
Dry bread crumbs	1/2 C.	1 C.	1-1/2 C.	2 C.	2-1/2 C.	3 C.
Finely chopped onion	1/3 C.	2/3 C.	1 C.	1-1/3 C.	1-2/3 C.	2 C.
Milk	1/4 C.	1/2 C.	3/4 C.	1 C.	1-1/4 C.	1-1/2 C.
Egg	1	2	3	4	5	6
Parsley	1 T.	2 T.	3 T.	1/4 C.	1/4 C. + 1 T.	1/4 C. + 2 T.
Salt	1 t.	2 t.	1 T.	1 T. + 1 t.	1 T. + 2 t.	2 T.
Pepper	1/8 t.	1/4 t.	1/4 t. + 1/8 t.	1/2 t.	1/2 t. + 1/8 t.	3/4 t.
Worcestershire sauce	1/2 t.	1 t.	1-1/2 t.	2 t.	2-1/2 t.	1 T.
Chili sauce	12 oz.	24 oz.	36 oz.	48 oz.	60 oz.	72 oz.
Grape jelly	10 oz.	20 oz.	30 oz.	40 oz.	50 oz.	60 oz.

Assembly and Cooking Directions:
Mix together the ground beef, bread crumbs, onion, milk, egg, parsley, salt, pepper and Worcestershire sauce until evenly combined. Shape into 1” balls. Brown and cook meatballs in a large skillet. Remove meatballs from the skillet to paper towels to drain and cool. Keep the chili sauce and grape jelly on hand.

Freezing Directions:
Spread the cooled meatballs on a cookie sheet, so they don’t touch and put it in the freezer. When the meatballs are frozen, dump them in a freezer bag. Seal, label and freeze.

Serving Directions:
Thaw the meatballs at least overnight in the refrigerator. Put the chili sauce and the grape jelly in a slow cooker on low, and stir to combine. Add the meatballs and gently stir to mix. Allow to cook until the meatballs are heated through and the sauce is hot; 1-2 hours. Serve from the slow cooker to keep them warm.

Nutritional Info:
Per Serving: 279 Calories; 11g Fat (34.5% calories from fat); 13g Protein; 33g Carbohydrate; 1g Dietary Fiber; 63mg Cholesterol; 400mg Sodium.
Exchanges: 1/2 Grain (Starch); 1-1/2 Lean Meat; 1 Fat; 2 Other Carbohydrates

Crock Pot Saucy Pork Chops

Pork and Fish, Recipes, Under 350 Calories Comments Off

May 012008

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I love this served over egg noodles. The pork chops just melt in your mouth!
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Recipes	1	2	3	4	5	6
Servings	6	12	18	24	30	36
Makes	1-1/2 quarts	3 quarts	4-1/2 quarts	6 quarts	7-1/2 quarts	9 quarts
Ingredients
Cream of celery soup	10 oz.	20 oz.	30 oz.	40 oz.	50 oz.	60 oz.
Cream of mushroom soup	10 oz.	20 oz.	30 oz.	40 oz.	50 oz.	60 oz.
Dry onion soup mix	1 envelope	2 envelopes	3 envelopes	4 envelopes	5 envelopes	6 envelopes
Dried parsley	1 t.	2 t.	1 T.	1 T. + 1 t.	1 T. + 2 t.	2 T.
Thin pork chops	6	12	18	24	30	36

Assembly Directions:
Combine celery soup, mushroom soup, dry soup mix and parsley in a bowl.

Freezing Directions:
Put the uncooked pork chops in a freezer bag or rigid container. Pour the sauce over them. Seal, label and freeze.

Cooking and Serving Directions:
Thaw the bag overnight in the refrigerator. Spray the crock pot with cooking spray. Pour the pork chops and sauce into the crock pot. Cook on low for 4 hours. Serve over your favorite rice or pasta.

Nutritional Info:
Per Serving: 334 Calories; 21g Fat (56.8% calories from fat); 25g Protein; 10g Carbohydrate; 1g Dietary Fiber; 80mg Cholesterol; 1381mg Sodium.
Exchanges: 1/2 Grain (Starch); 3-1/2 Lean Meat; 1/2 Vegetable; 2 Fat.

Crock Pot Lasagna

Beef, Recipes Comments Off

May 012008

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I love the way the cheese melts down through the pasta and sticks to it. Yummy!! Great served with a salad and garlic bread.

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Recipes	1	2	3	4	5	6
Servings	12	24	36	48	60	72
Ingredients
Rotini pasta	2 lbs.	4 lbs.	6 lbs.	8 lbs.	10 lbs.	12 lbs.
Lean hamburger	1-1/2 lbs.	3 lbs.	4-1/2 lbs.	6 lbs.	7-1/2 lbs.	9 lbs.
Chopped onion	1/2 C.	1 C.	1-1/2 C.	2 C.	2-1/2 C.	3 C.
Spaghetti sauce	6 C.	12 C.	18 C.	24 C.	30 C.	36 C.
American cheese slices	12	24	36	48	60	72
Shredded mozzarella cheese	4 C.	8 C.	12 C.	16 C.	20 C.	24 C.

Assembly Directions:
Boil the rotini for 4 minutes. Drain in a strainer, and run cold water over the pasta to stop the cooking process. Set aside to cool. Meanwhile, add the hamburger and onion to a skillet. Cook until the burger is browned. Drain any grease off. Set aside to cool. Put the pasta in a large bowl. Add the cooked burger and the spaghetti sauce. Stir until well mixed. Keep the cheeses on hand.

Freezing Directions:
Put the cooled mixture in a rigid container or a 2 gallon freezer bag. Seal, label and freeze.

Cooking and Serving Directions:
Thaw pasta mixture in the refrigerator for 24 hours. Spray the crock pot with cooking spray. Put a third of the pasta mixture in the crock pot. Put a third of the cheese slices on top of the pasta, covering it. Put a third of the mozzarella on top of the cheese slices. Repeat the layers twice more. Cook on low for 2 hours, until hot and bubbly.

Comments:
This recipe fills my 6 quart crock pot to the rim! You may need more or less cheese slices, depending on the shape of your crock pot. If you have a smaller crock pot, make the recipe as directed, and freeze in two 1 gallon freezer bags, for 2 meals. Cook as directed, using half the cheese amount for each of the 2 batches.

This recipe works best with a thin or runny spaghetti sauce. It coats the pasta better that way. And since the pasta isn’t completely cooked, it will absorb some of it too. It was good made with my thick homemade sauce, but it was drier than I would like.

This recipe doesn’t work well to reheat in the crock pot. The pasta will turn to mush.

Nutritional Info:
Per Serving: 779 Calories; 35g Fat (40.6% calories from fat); 37g Protein; 78g Carbohydrate; 6g Dietary Fiber; 100mg Cholesterol; 1223mg Sodium.
Exchanges: 4 Grain (Starch); 3-1/2 Lean Meat; 4 Vegetable; 4-1/2 Fat.

Crock Pot Hot Dogs and Pasta

Pork and Fish, Recipes Comments Off

May 012008

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This is different, but very tasty! I tried the recipe by combining everything in the crock pot, cooking for 3 hours, and then freezing it. Then thaw, and reheat in the crock pot. The pasta turned to mush that way. You could also use Cream of Mushroom soup, but I thought the Cream of Celery would be more “kid-friendly”.

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Recipes	1	2	3	4	5	6
Servings	6	12	18	24	30	36
Makes	1-1/2 quarts	3 quarts	4-1/2 quarts	6 quarts	7-1/2 quarts	9 quarts
Ingredients
Hot dogs	1 lb.	2 lbs.	3 lbs.	4 lbs.	5 lbs.	6 lbs.
Cream of celery soup	10 oz.	20 oz.	30 oz.	40 oz.	50 oz.	60 oz.
Milk	2 C.	4 C.	6 C.	8 C.	10 C.	12 C.
On Hand Ingredients
Rotini pasta, uncooked	2 C.	4 C.	6 C.	8 C.	10 C.	12 C.
Diced onion	1/4 C.	1/2 C.	3/4 C.	1 C.	1-1/4 C.	1-1/2 C.
Milk, if needed	1 C.	2 C.	3 C.	4 C.	5 C.	6 C.
Shredded cheddar cheese	1 C.	2 C.	3 C.	4 C.	5 C.	6 C.

Assembly Directions:
Slice the hot dogs into 1/2” pieces. Combine the soup and milk, stirring to mix.

Freezing Directions:
Put the hot dogs in a freezer bag or rigid container. Add the soup mixture. Seal, label and freeze.

Cooking and Serving Directions:
Thaw bag overnight in the refrigerator. Spray your crock pot with cooking spray. Put the pasta in the crock pot. Add the hot dogs and sauce, and the onions. Stir to mix. Cook on low for 5 hours. As the pasta cooks, it will absorb the sauce, and this will get very thick. If it’s too thick for you, add the additional cup of milk. Top each serving with a sprinkle of cheese.

Nutritional Info:
Per Serving: 519 Calories; 33g Fat (57.9% calories from fat); 22g Protein; 33g Carbohydrate; 1g Dietary Fiber; 72mg Cholesterol; 1385mg Sodium.
Exchanges: 1-1/2 Grain (Starch); 2 Lean Meat; 1/2 Vegetable; 1/2 Non-Fat Milk; 5 Fat.

Creamy Paprika Chicken

Low Fat, Poultry, Recipes, Under 350 Calories Comments Off

May 012008

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This last month I happened to walk into the grocery store to pick up a couple of items and I happened to find a sale on chicken leg quarters. They were only .49 a pound. I usually cook 10 pounds in the crock pot with some Italian seasoning and 2 cups of water. This gives me 10 cups of cooked, chopped chicken and about 4 cups of chicken stock. What a great deal! Since I had already cooked the turkey earlier this month I needed some other recipes for my mini cooking session. This recipe is the result of that search. It is great served over hot noodles. You could use chicken breast instead of legs if you prefer.

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Recipes	1	2	3	4	5	6
Servings	4	8	12	16	20	24
Ingredients
Chicken leg quarters	4	8	12	16	20	24
Onion	1/2	1	1-1/2	2	2-1/2	3
Chicken broth	1/4 C.	1/2 C.	3/4 C.	1 C.	1-1/4 C.	1-1/2 C.
Paprika	2 T.	1/4 C.	1/4 C. + 2 T.	1/2 C.	1/2 C. + 2 T.	3/4 C.
Salt	1/2 t.	1 t.	1-1/2 t.	2 t.	2-1/2 t.	1 T.
On Hand Ingredients
Cornstarch	3 T.	1/4 C. + 2 T.	1/2 C. + 1 T.	3/4 C.	3/4 C. + 3 T.	1 C. + 2 T.
Water	3 T.	1/4 C. + 2 T.	1/2 C. + 1 T.	3/4 C.	3/4 C. + 3 T.	1 C. + 2 T.
Reduced fat sour cream	8 oz.	16 oz.	24 oz.	32 oz.	40 oz.	48 oz.
Chives, fresh or dried	1 T.	2 T.	3 T.	1/4 C.	1/4 C. + 1 T.	1/4 C. + 2 T.

Assembly Directions:
Remove skin from chicken. Place chicken in a freezer container or a freezer bag. Cut onion into large chunks. Sprinkle on top of chicken. Mix chicken broth, paprika, and salt in a small dish. Pour over chicken.

Freezing Directions:
Remove excess air from bag. Seal, label and freeze.

Serving Directions:
Completely thaw chicken in the refrigerator. Spray slow cooker with cooking spray. Place the chicken and the sauce in a slow cooker. Cook chicken on low for 7 to 9 hours or on high for 3 to 4 hours.

Turn slow cooker temperature to high. Remove the chicken and onion from the slow cooker. Mix the cornstarch and water in a small mixing bowl. Pour the mixture into the slow cooker stirring as you add the mixture. Cook until thickened. Add the sour cream and chives. Stir to mix. Pour sauce over chicken.

Nutritional Info:
Per Serving: 299 Calories; 9g Fat (28.4% calories from fat); 42g Protein; 11g Carbohydrate; 1g Dietary Fiber; 166mg Cholesterol; 502mg Sodium.
Exchanges: 1/2 Grain (Starch); 6 Lean Meat; 1/2 Fat.

April 2008 Chewin’ the News with Shelley

2008, Chewin' the News Comments Off

Apr 012008

Cookin’ at the Keyboard with Shelley

Time Will Tell

…and time has told on me. I guess I’ve been busy, or distracted, or something. I can’t think of a good reason, but it’s been months since I’ve sent a newsletter your way. In the closing comments of my last edition, I promised that we would hear from my second-oldest daughter, Lauren.

If you ever wonder if it’s all worth it, if your family really appreciates the effort you make, and if your children will ever acknowledge everything you’ve invested in them, I think you’ll be encouraged by what Lauren has to share. Be patient and persistent, because time will tell.

From a Child’s Point of View

by Lauren Miller

My mom started freezer cooking 10 years ago when I was about six years old. In the same way that I didn’t understand exactly why we needed to freezer cook, I didn’t understand what it actually was. My six-year-old ignorance was barring my ability to see the reason my mom was grating such a huge amount of cheese.

The first time I was able to take advantage of freezer cooking was when I was 8 years old. My mom taught me how to make Sloppy Joe Buns, an accomplishment I was quite proud of at the time because my older sister didn’t know how. No raw hamburger, no knives, no frying pan…just the frozen package of ground beef, the seasonings, and the rolls – and I could make lunch. Now, please don’t get me wrong. I’m not trying to imply that life’s problems can be solved with a frozen package of ground beef. Many recipes we make take more overhead than just cooked hamburger.

Over the years, as I’ve become more experienced I’ve been able to take advantage of the results of freezer cooking to a greater degree. Since my Sloppy Joe Bun days, I’ve been making meals on a regular schedule. I’ve been able to ask, “So Mom, what do I make for dinner?” She might reply, “You can make lasagna – the Italian sausage and ground beef are thawing on the counter, the ricotta cheese is in the fridge, and the noodles are in the bottom drawer.” Yeah, wow? That’s what I thought.

Now, most people shrink away from the thought of freezer cooking, and I would as well, except for the fact that my parents produced a software program called Advantage Cooking. You enter your own recipe ingredients and instructions…and ding!…it makes your grocery list, and generates all the different reports you’ll need to make your cooking day run smoothly. It’s so easy you can have your kids do it, which is something my mom took advantage of…hence, I’m speaking from experience! 🙂

Looking back on the impact that freezer cooking has had on me as a child and my continually increasing appreciation for it as I grow up, I’ve realized that freezer cooking has been one of my mom’s many gifts to me. As I analyze the possible outcomes of these past 10 years, I cringe to think what life would have been like if she had not started freezer cooking. Those many days of cooking with my mom have been great instructional times for me, as well as an opportunity to work alongside her and my older sister on something beneficial for the whole family. I will be forever grateful for the gift that she has brought to our family through freezer cooking, and I look forward to the days when it will be my responsibility to provide that gift to my family.

Recipe Section

Sloppy Joe Buns

This is the recipe that Lauren talked about. They’re the perfect freezer meal: easy to make, easy to serve. They even have a SANE option (Some Assembly Needed Eventually) for your cooking day.

I love to eat these in the car. Pull the individually wrapped buns out of the oven and place in a paper bag. Pass them around the van when it’s time to eat. They’re an easy, inexpensive, healthier-than-fast-food, hot meal.

Software Suggestions

“Merge” Right

The ingredient file can easily become cluttered with entries that represent the same food item. For example, “Ground Beef” may already exist in your ingredient list. When a new recipe is imported (whether from the newsletter, website, or a friend), a redundant ingredient, such as “Hamburger”, could be automatically added to your list. This is a great feature of the software, and I wouldn’t want it any other way. But it is also a little inconvenient when it comes to reading the Grocery Report. I don’t want to see both “Ground Beef” and “Hamburger” on my shopping list.

To eliminate the clutter in the ingredient file, as well as on the Grocery Report, use the Merge option. It’s a powerful feature, and fun to use, especially if you’re an organizational addict like me.

For an explanation of how to use the “merge” feature, read my article: Merge Right

Download a trial version of the software! It’s free!

Closing Comments from Shelley

Mother’s Day is just around the corner, and what mother wouldn’t want some help in the kitchen? The Advantage Cooking software package would make a great gift. Or consider one of the e-books! All of the recipes in any of the e-books can be easily imported into the software.

Until next time…

“Merge” Right

2008, Chewin' the News, Freezer Cooking Info 1 Response »

Apr 012008

by Shelley Miller

Click on the “Ingredient” tab to display the list of ingredients. Click on the “Merge” button in the middle of the window. A separate window will appear on the screen.

In the top box, locate the ingredient that you want to keep using. In the window above, I’ve selected “Ground Beef” as the ingredient I want to keep.

In the second box, locate the ingredient that you want to stop using and merge into the ingredient that you’re keeping. In the window above, I’ve selected “Hamburger” as the ingredient that I want to change to, or merge into, the “Ground Beef” ingredient.

Once I click “Merge” at the bottom of the window, all references to “Hamburger” in any recipe will be changed to “Ground Beef” and the “Hamburger” entry will be deleted.

Packaging and conversions may or may not be transferred, as indicated by the check boxes. To determine whether or not you want Packaging and Conversions to transfer to the “keep using” ingredient, follow these steps:

Click “Cancel” in the “Ingredient Merge” window.

Locate the “stop using” ingredient (e.g. “Hamburger” in the example above).

Check the packaging and conversions for the “stop using” ingredient.

If necessary, locate the “keep using” ingredient, and compare the packaging and conversions.

Determine if the packaging and/or conversions should be transferred from the “stop using” to the “keep using” ingredient.

As always, if you have any questions about how to use the software, click here to send me an email.

Sloppy Joe Buns

Beef, Recipes Comments Off

Apr 012008

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Shelley: This is the recipe that Lauren talked about. They’re the perfect freezer meal: easy to make, easy to serve. They even have a SANE option (Some Assembly Needed Eventually) for your cooking day.

Click here to go to a Printer Friendly Page
Advantage Cooking owners click here to download this recipe.

Recipes	1	2	3	4	5	6
Servings	6	12	18	24	30	36
Makes	12	24	36	48	60	72
Ingedients
Ground beef	1-1/2 lbs.	3 lbs.	4-1/2 lbs.	6 lbs.	7-1/2 lbs.	9 lbs.
Chopped onion	1/2 C.	1 C.	1-1/2 C.	2 C.	2-1/2 C.	3 C.
Pimento cheese spread	5 oz.	10 oz.	15 oz.	20 oz.	25 oz.	30 oz.
Tomato sauce	8 oz.	16 oz.	24 oz.	32 oz.	40 oz.	48 oz.
Hotdog buns	12	24	36	48	60	72

Assembly Directions:
Fully Assembled: Fry ground beef with onion; drain. Add pimento cheese and tomato sauce. Fill hot dog buns with the beef mixture, wrap individually in foil.
Shelley’s SANE option (Some Assembly Needed Eventually) Assembly Day: Fry ground beef and onion; drain. Add pimento cheese and tomato sauce.

Freezing Directions:
Fully Assembled: Cool first; then seal, label, and freeze.
Shelley’s SANE option: Freeze filling in freezer container.

Serving Directions:
Fully Assembled: Thaw individually wrapped buns. Bake in foil at 350 degrees for 20 minutes.
Shelley’s SANE option: Thaw filling mixture. Fill hot dog buns. Arrange in glass pan and cover with foil, or wrap individually in foil. Bake at 350 degrees for 20 minutes.

Comments:
Note: You can stretch the mixture to fill 16 buns, but the nutritional information will not match.

Nutritional Info:
Per Serving: 582 Calories; 28g Fat (44.0% calories from fat); 31g Protein; 49g Carbohydrate; 3g Dietary Fiber; 92mg Cholesterol; 899mg Sodium.
Exchanges: 3 Grain (Starch); 3 Lean Meat; 1/2 Vegetable; 3 Fat.

Hoisin Chicken Marinade

Low Fat, Poultry, Recipes, Under 10g Carbs, Under 350 Calories Comments Off

Apr 012008

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We are always looking for a good marinade. The family really enjoys this one. Hoisin sauce is a thick, dark sauce that is spicy-sweet. Hoisin sauce can be found in the Chinese food section at your local grocery store.

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Recipes	1	2	3	4	5	6
Servings	4	8	12	16	20	24
Ingredients
Chicken breast halves; boneless and skinless	4	8	12	16	20	24
Light Italian salad dressing	1/2 C.	1 C.	1-1/2 C.	2 C.	2-1/2 C.	3 C.
Reduced sodium soy sauce	3 T.	1/4 C. + 2 T.	1/2 C. + 1 T.	3/4 C.	3/4 C. + 3 T.	1 C. + 2 T.
Hoisin sauce	2 T.	1/4 C.	1/4 C. + 2 T.	1/2 C.	1/2 C. + 2 T.	3/4 C.
Ground ginger	1/2 t.	1 t.	1-1/2 t.	2 t.	2-1/2 t.	1 T.

Assembly Directions:
Place all ingredients except chicken in a freezer bag. Seal and shake to mix. Open bag and place chicken in bag.

Freezing Directions:
Remove excess air from bag. Seal, label and freeze.

Serving Directions:
Thaw ingredients over night in the refrigerator. Remove chicken from marinade. Discard marinade. Grill the chicken until juices run clear or internal temperature is 165 degrees.

Comments:
This is great served with brown rice and broccoli or a vegetable mix.

Nutritional Info:
Per Serving: 187 Calories; 5g Fat (23.4% calories from fat); 28g Protein; 6g Carbohydrate; trace Dietary Fiber; 70mg Cholesterol; 892mg Sodium.
Exchanges: 4 Lean Meat; 1/2 Fat; 1/2 Other Carbohydrates.

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