On the go and eating well!
Frozen entrées can be a real time saver when you're on the go. On weekends or whenever you have spare time, plan to make a few extra meals in advance and then freeze them for later in the week. Not only will you be able to better control the fat and sodium content of your meals, but you'll also have nutritious, weekday meal solutions that the entire family can enjoy. Here are five tips for making healthy frozen entrées:
- Start with heart healthy recipes. Look for recipes that are both heart healthy and freezer friendly. Soups, stews, casseroles and lasagnas made with whole grains, veggies and lower-fat ingredients usually freeze well. To get you started, try our Butternut Squash and Apple Soup, Curried Red Lentil and Spinach Soup, Ham and Shrimp Jambalaya and Vegetarian Chili.
- Make it a date. Depending on your family's schedule and how much freezer space you have, you may want to cook one or two meals ahead of time on a weekly basis, or make several meals every couple of weeks. Turn the task into a social event by inviting a friend or neighbour to share in the shopping, cooking and cleaning. Split the portions and you'll both have meals for the busy weeks ahead!
- Freeze it right. Think ahead about portion sizes and then freeze your meals in appropriate containers. For example, if you will only need dinner for two, then freeze the meal in smaller portions. Resealable, airtight containers are a must for freezing your meals. Leave a little space at the top when freezing soups and stews since they'll expand when you heat them in the microwave. When you're freezing tomato sauce or pesto, use small freezer bags or ice cube trays. Freezer wrap can also be used to wrap cooked meat and baked goods.
- Stay organized. To avoid turning your freezer into a home for mystery meals, label each one of them and include the date. Keep an inventory of the meals you have in the freezer and plan to eat them within a few months. Here's a general guide to how long you can keep your entrées in the freezer:
| |
In the Freezer Shelf Life |
| Cooked meat |
2-3 months |
| Cooked poultry |
1-3 months |
| Cooked casseroles, meat pies |
3 months |
| Bean, lentil or pea casseroles |
3-6 months |
| Soups |
4 months |
- Reheat and eat! Thaw meals in the fridge overnight. To prevent food spoilage or illness, never refreeze food that has already started to thaw. Single portions of meals can go straight from the freezer to the microwave in an oven-safe dish. While the meal is reheating, put together a tossed salad or steam some frozen veggies to round out your delicious, heart healthy meal. Bon appétit!