Planned by SuzyWert, arranged by me!

This is a monthly plan written by Suzy to share with everyone..maybe you are not a vegetarian and just would like to add a few meatless meals to your plan or you can go for the whole thing!!  If you will notice, each week has the same types of meals with variations and this is a GREAT guideline for plannning any months worth of meals.  Also there are a couple fish meals in this plan, like in any plan if something is not to your likeing.. don't do it.. I understand there are many levels of being a vegetarian.

The Plan

Week 1
Pasta - Cheese and Pasta Pie, Steamed Broccoli
Rice & Beans - Island Style Rice and Beans,
Soup or Chili - Baked Potato Soup with big green salad
Fish - Whitefish And Linguine W/ Lemon-Caper Sauce
Pizza - Veggie Calzone of choice
Mexican -  Black Bean And Vegetable Burritos
Quiche- California Quiche

Week 2
Pasta Tomato - Vegetable Lasagne Rolls
Rice & Beans - Cheesy Rice and Bean Strata
Mexican - Mexican Cheese Squares served with Fresh Orange Slices and Steamed Green Beans
Polenta - Polenta Casserole, Steamed Cabbage
Sandwiches - WW Pitas fill with leftovers (freeze rest of bag for Pita Crisps)
Pizza - Hawaiian Pizza with pineapple, onion and green pepper toppings
Italian- Spinach Stuffed Shells

Week 3
Rice & Beans - Green Chili Casserole
Soup or Chili - Cream of Mushroom Soup, Oyster Crackers, Steamed Broccoli Rabe, Cottage Cheese And Noodle Pudding
Pasta Cheese - Macaroni and Cheese served with Italian Green Beans (frozen)
Fish - Orange Roughy Under Orange Sauce, Steamed Cabbage, Scalloped Potato Pie
Pizza - veggie pizza of choice
Mexican - Cheese Enchiladas, Fresh Orange Slices
Quiche - Spanakopita Quiche

Week 4
Pasta Tomato - Spaghetti Vesuvius, Hot Italian Bread, Italian Green Beans
Rice & Beans - Bean Soup and WW Pita Bread Crisps, Brown Rice Pudding for dessert
Italian - Roasted Italian Vegetables With Polenta
Soup or Chili - Hearty Vegetarian Chili, Sourdough Bread, Fresh Orange Slices
Fried Rice - Leftovers
Pizza - Cold veggie pizza (add broccoli) with Ranch Dressing "Sauce"
Mexican - Cheese and Chilis Nacho Pie  - Sorry this recipe is temporarily unavailible
 

Cheese and Pasta Pie

Recipe By     : Unknown  (4-9-96)
Serving Size  : 6

   6      oz            spaghetti -- cooked and drained
   1      tsp           cooking oil
   6                    eggs -- beaten
   1      pkg           ( 10 oz.) frozen spinach -- chopped
     1/2  c             green onion -- thinly sliced
     1/4  c             snipped parsley
   1      tsp           basil
   1      c             ricotta cheese
     1/2  c             milk or half & half
   1      c             mozzarella cheese -- shredded
     1/2  tsp           worcestershire sauce
     1/2  tsp           salt
     1/4  c             parmesan cheese -- grated
                        ground pepper -- to taste

Combine the pasta, oil and 2 eggs and press into the bottom and up the sides
of a 10" quiche or pie pan. Cover the edge of the pasta with greased foil to
prevent burning. Bake in a 375 degree oven 7 to 10 minutes or until set.
Cook the frozen spinach according to package directions. Drain well.
Add the sliced onion, parsley and basil. Beat together the ricotta, 4
eggs and milk, add 1/2 cup mozzarella and stir in the vegetable mixture,
Worcestershire, seasonings and parmesan. Spoon into the pasta shell.
Sprinkle the remaining mozzarella on top.

To serve immediately: Bake at 375 for around 30 minutes or until set.
Allow to stand 10 minutes before serving.
 

Island Style Rice and Beans

Recipe By     : Healthy Meals in Minutes
Serving Size  : 4

   2      t             olive oil
   1      small         yellow onion -- chopped
   1      small         green bell pepper -- chopped
   2      cloves        garlic -- minced
   1      cup           long grain white rice
   1      t             ground cumin
   2      c.            cooked black beans or 1 can (l5oz) black -- rinsed and drained
                        beans
   1      can           whole tomatoes (l6oz) -- undrained
     3/4  c             water
     1/4  t             hot pepper sauce

Preheat oven to 350. In a large nonstick skillet, heat oil over medium heat. Add onion, bell pepper, and garlic; saute until golden, about 10 minutes. Add rice and cumin; cook stirring, for 1 minute. Stir in beans, tomatoes with liquid, water and hot pepper sauce; break up the tomatoes with a spoon. Increase the heat to HIGH and bring to a boil.

(I freeze at this point and then when I want to use the dish thaw and
finish baking)

Transfer rice mixture to a lg. baking dish. Cover and bake until liquid is
absorbed and rice is tender, about 25 minutes.
Remove dish from oven. Place in a serving dish and serve.

from Healthy Meals in Minutes
Serves 4
 

Baked Potato Soup

Recipe By     : Heart Smart article (J. Bartlett)
Serving Size  : 3

   2      large         baking potatoes -- baked and peeled
   1      can           chicken or vegetable broth
     1/2  cup           nonfat sour cream
                        bacon bits, optional
                        grated cheese
                        chopped green onions

Put one potato and soup in blender and mix until creamy. Add sour cream
and mix well.   Turn on med to low heat.  Cube remaining potato and add to
mixture. ***Freeze***

To serve: Thaw in refrigerator. Stir occasionally and heat until hot.  Do not scorch.
Serve with bacon bits, chopped green onion and grated cheese (low or no fat of course)  You can add pepper also if you desire.  I don't know what the fat
grams are but they are very low.
 

Whitefish And Linguine W/ Lemon-Caper Sauce

Recipe By     : Sue Spitler (1994) - Skinny Pasta
Serving Size  : 6

  18      ounces        whitefish fillets
   1      tablespoon    Dijon mustard
   2      cloves        garlic -- minced
   1      teaspoon      dried tarragon
  12      ounces        linguini -- cooked, warm
                        ***LEMON CAPER SAUCE***
   2      tablespoons   margarine
   3      tablespoons   flour
  14 1/2  ounces        low-salt chicken broth
   3      teaspoons     lemon juice -- or less
   3      tablespoons   capers -- drained
     1/4  teaspoon      salt
     1/8  teaspoon      white pepper

Heat oven to 350F. Brush tops of whitefish fillets with combined mustard, garlic, and tarragon. Place in baking pan; bake until fish is tender and flakes with fork, 10 to 12 minutes.

Melt margarine in small saucepan; stir in flour. Cook over medium heat, stirring constantly, 1 to 2 minutes. Stir in chicken broth and juice; heat to boiling. Boil, stirring constantly, until thickened, 1 to 2 minutes; add capers, salt, and pepper.

Arrange fish on linguini on serving platter; spoon Lemon-Caper sauce over top.

This isn't a freezer recipe, except the fish is available frozen in filets. Most of the items are pantry items, except lemon juice which can be frozen.  Attach the bag to the fish package.
FISH: Cod, halibut, haddock, orange roughy, etc.
 

Calzones - Crust & Filling Ideas

Recipe By     : Moosewood Cookbook (Susan L. Smith)
Serving Size  : 1

   1      cup           warm water -- (approx 110-115
                        degrees F)
   5 1/2  teaspoons     dry yeast
   1      tablespoon    sugar -- or honey
   5 1/2  teaspoons     salt
  10 1/2  cups          flour
                        --or- substitute 1 cup whole wheat flour
 
Dissolve yeast and sugar in warm water in a large bowl.  Add salt and 1 cup of flour with a wisk.  Continue to add flour until dough is too thick to wisk, then use your hands.  Knead dough in bowl for about 5 minutes (a little longer if you're using whole wheat flour).  Form dough into a ball and slightly flatten. Rub top of dough with olive oil (this is added fat I have never been able to avoid using, if you don't do this, the top of the dough dries out while it is rising.)  Put dough in bowl, oiled side up and cover with towel or wax paper ( plastic wrap sticks!).  Let rise in warm spot for approx. 1 hour.  The recipe says to divide dough into six parts for calzones.  I always use this dough for pizza crust and divide it in half.

Roll out for calzones and fill -- not too full. Seal and wrap in waxed paper, then put the packs in a big 2 gallon ziploc, then freeze.

To serve:  Reheat in the oven.

Calzone Filling Tips and Ideas --I use a variety of things for stuffing calzone.  The only time I ever had a soggy problem was when I used too much ff ricotta.  I always either saute or roast the veggies before I put them in the dough.  I think they would be too runny otherwise.  I like to use a cheese base (a little ff ricotta, ff mozzarella and real honest to goodness reggio parmesan - a little adds a lot of flavor and not a lot of fat) and then pile the veggies on top. Also good is frozen chopped spinach.  Just thaw it out, squeeze all the moisture out and mix it with the cheese.  Don't forget the garlic and the last of the good summer tomatoes! [GINN <VMMILL00@UKCC.uky.edu>]
 

--I love making calzone.  They are especially great to take on hikes and picnics because they are really yummy cold.  I usually make a whole wheat dough.  One of my favorite kinds that I made had pesto for the sauce, some spinach leaves, mushrooms, and red onions.  Also some sort of white ff or lf cheese, I forget what...  I also make them with a tomato sauce and whatever veggies I can find.  Last time I think I had mushrooms, fresh basil, fresh spinach, onions, and different colored bell peppers.  I made them for a hike that I went on with a friend and my SO.  They both liked them a lot. Oh, I don't cook the veggies, just cut them up and wrap them in the dough bake in the oven. [Jessica Shawl]

--I just made calzone this weekend.  I varied the fillings a little bit, but I used: raw chopped broccoli raw chopped zucchini sauteed mushrooms fatfree ricotta mixed with frozen spinach Yves. fat-free meat-free "pepperoni" and a little mozzarella and plenty of homemade tomato sauce

I was amazed at how pepperoni-like the fake pepperoni was.  It was almost too meaty for me to eat! I didn't cook the broccoli and zucchini because I figured that inside that baking calzone was essentially a little steam bath.  The vegetables were fine--not crunchy at all.  I think cooking them would make them too mushy. I cooked the mushrooms because I didn't think they'd get too mushy and because when I put raw mushrooms on pizza, it isn't as good as sauteed ones.  Maybe they didn't need to be cooked. I wasn't that impressed with the fat-free ricotta, but it was OK.  I didn't use very much, so maybe I should use more (since I can't really taste it now). Fresh spinach would be better than frozen, especially if cooked with the mushrooms.  I didn't have any on hand, though.

I had problems with leakage as well.  Actually, I think I was trying to spread my dough too thin, so I easily punctured it.  Also, I was cramming loads of stuff into each one. I wrap the dough around the filling like a burrito, because when I crimp the edges, it never sticks. I like making this type of thing--dough around some veggie filling.  I got the idea from those "Veggie Pockets" from Ken and Robert (I think that's the brand.)  I make them with chinese veggies, indian curry, and pinto bean fillings.  Then I freeze them so that when I come home feeling lazy, I can just pop them in the oven and eat.  Sometimes I'll make the filling one day, and the actual pockets the next.  [Susan Lehman]
 
 

  Black Bean And Vegetable Burritos

Recipe By     : Low Fat-L Archives
Serving Size  : 4

   4                    flour tortilla -- (10 inch)
     3/4  cup           chopped onion
   2      teaspoons     vegetable oil
     1/2  teaspoon      cumin
     1/2  teaspoon      chili powder
   1      cup           red bell pepper -- chopped
     2/3  cup           frozen corn -- thawed
   1      medium        carrot -- coarsely grated
   1 2/3  cups          cooked black beans -- rinsed, drained
     1/2  cup           canned tomatoes -- drained
                        - mexican style
   2      teaspoons     jalapeno pepper -- minced
   8      tablespoons   lowfat monterey jack cheese -- shredded
   4      tablespoons   nonfat sour cream
   4      tablespoons   chopped fresh cilantro

1.  Preheat oven to 350F.  Wrap tortillas in foil.  Warm in oven until heated through, about 15 minutes.

2.  Meanwhile, combine onion and oil in large non-stick skillet.  Stir over medium-high heat until onion is golden, about 6 minutes.  Add cumin and chili powder; stir 20 seconds.  Add bell pepper, corn and carrot; saute until almost tender, about 5 minutes.  Add beans, tomatoes and jalapeno; bring to simmer.  Season with salt and pepper.  Remove from heat.

3.  Place warm tortillas on work surface.  Spoon filling down center, dividing equally.  Top each with 2 tbs cheese, then 1 tbs each of sour cream and cilantro.  Fold sides of tortillas over filling, forming packages.  Turn each package, seam side down onto plate.
 

California Quiche

Recipe By     : bobbi744@sojourn.com
Serving Size  : 6

   9      inch          unbaked pastry shell
   1      6 ounce jar   marinated artichoke hearts
   1      small         zucchini, in 1x1/4"  sticks
   1      small         onion -- sliced
   4                    eggs or part egg-substitute
     1/2  cup           milk
     1/2  teaspoon      salt and savory
     1/4  teaspoon      pepper
   1      cup           shredded Monterey Jack cheese

Prepare unbaked 9" pastry shell. Chill.

Meanwhile preheat oven to 425 F.

Drain artichoke hearts, reserving 2 T. marinade. Cut artichokes in half.

Saute zucchini and onion in reserved marinade for 5 minutes. Beat eggs in medium bowl until foamy. Stir in cream, milk, salt, savory and pepper. Spoon zucchini and onions into shell. Add artichokes. Sprinkle with cheese. Pour on eggs and cream.

Bake at 425 f. for 15 minutes. then lower heat to 350 F. Bake for 20 minutes. until knife comes out clean. Cool 15 minutes before serving.
                   - - - - - - - - - - - - - - - - - -

NOTES : Wonderful Brunch or Light lunch recipe.

Serving Size  : 8

  16                    lasagne noodles
   1      cup           ricotta cheese
   1      cup           cottage cheese -- drained
   2                    eggs
     1/2  cup           Parmesan cheese
     1/2  teaspoon      salt
     1/4  teaspoon      pepper
     1/4  cup           chopped red pepper
   1      cup           chopped green pepper
   1                    chopped onion
   2      cloves        garlic -- minced
   2      tablespoons   olive oil
   1                    carrot -- grated
   1                    zucchini -- grated
   1      can           whole tomatoes -- (16 oz.)
   1      can           tomato paste -- (6 oz.)
     1/3  cup           red wine
   2      teaspoons     parsley flakes
   2      teaspoons     salt
   2      teaspoons     sugar
   1      teaspoon      basil
   1      teaspoon      oregano
   2                    bay leaves
   3      cups          grated mozzarella cheese

Cook the lasagna noodles according to the package directions.  Then put the noodles in cold water and set them aside.

In a bowl that doesn't have to be microwave-safe, combine the ricotta cheese, cottage cheese, eggs, Parmesan cheese, salt, and pepper.  Stir until the ingredients are mixed and set the bowl aside.

Then in a microwave-safe bowl combine the peppers, onion, garlic, and oil.  Microwave the vegetables for 5 to 6 minutes, until the vegetables are tender.  Stir the carrot and zucchini into the cooled vegetables. Set the bowl aside for a bit.

Smash the tomatoes a little with a fork.  then stir in the tomato paste and the wine, until the mixture is pretty smooth.  You can substitute water or grape juice for the wine or any other liquid.  Mix in the parsley, salt, sugar, basil, oregano, and bay leaves.  Microwave the mixture on high for 10 minutes.  Fish out the bay leaves and discard them.

Grease a 9x13 pan and fill it with 1 cup of tomato sauce.  Now you are ready to start assembling the lasagna rolls.

Drain the noodles and pat them dry as you need them.  Lay 2 noodles end to end and overlap them about an inch. Spread the noodles with the ricotta mixture, then cover the ricotta with vegetables, sprinkle with cheese, and spoon some tomato sauce over the cheese.  Now you're ready to roll it up.  You will have more luck if you don't overload the noodles with filling.

To form the rolls, start at one end and roll the noodle like a sleeping bag.  When you get to the end, secure it with a wooden toothpick.

Wrap individually in plastic wrap or waxed paper (use tape) and place all the rolls in a big 2 gallon Ziploc.  Freeze.

To serve: Place the rolls in a ring around the outer edge of the dish.  Do not place any rolls in the center of the dish.

To Thaw: Microwave the rolls for 5 minutes, then let them stand for 10 minutes,

To Cook: Microwave until hot, about 5 minutes? and let stand 10 minutes to set before eating.

If you think making the lasagna rolls seems like too much trouble, you can make a pan of lasagna with this same recipe. Cover the bottom of the dish with noodles and make layers of ricotta, vegetables, mozzarella, and sauce.  End with a layer of mozzarella cheese on top.

Serves: 8, Prep: 20, Cook: 23, Stand: 10, Total: 53
 

Cheesy Rice-And-Bean Strata

Recipe By     : Cooking Light Magazine, July/August, 1996
Serving Size  : 8

   2      teaspoons     olive oil
   2      cups          minced red onion
   1      teaspoon      ground cumin
   2                    garlic cloves -- minced
  10      ounces        fresh spinach -- chopped
   2      cans          kidney beans (19-ounce cans) -- drained
  16      ounces        picante sauce
                        cooking spray
   8      cups          cooked basmati rice
  12                    tomato slices -- 1/4 inch thick
   1      cup           shredded reduced-fat sharp cheddar cheese
   1      cup           shredded reduced-fat monterey jack cheese
   1      cup           quick mole marinara sauce
     1/2  cup           diagonally sliced green onions
     1/2  cup           low-fat sour cream

1. Preheat oven to 350 oF. 2. Heat oil in a large nonstick skillet over medium-high heat. Add red onion, cumin, and garlic, and saute 2 minutes. Add spinach, and saute 1 minute or until spinach wilts. Remove from heat, and set aside. 3. Combine beans and picante sauce in a bowl; stir well. Spread 2 cups of bean mixture in the bottom of a 13 x 9-inch baking dish coated with cooking spray. Spread 4 cups rice over bean mixture; top with tomato slices. Layer spinach mixture, remaining 4 cups rice, and 2 cups bean mixture over tomato slices. 4. Cover and bake at 350 oF for 25 minutes. Sprinkle with cheeses; bake, uncovered, an additional 10 minutes or until cheese melts. Top each serving with 2 tablespoons Quick Mole Marinara Sauce, 1 tablespoon green onions, and 1 tablespoon sour cream.

Yield: 8 servings.
 
Quick Mole Marinara - I am trying to get ahold of this recipe...sorry for the inconvenience

Mexican Cheese Squares

Recipe By     : Nancy Enright's Canadian Herb Cookbook, by Nancy Enright
Serving Size  : 12

   5      large         Eggs
     1/4  cup           All-purpose flour
   1      pinch         Salt
     3/4  teaspoon      Baking powder
   4      ounces        canned green chile peppers or
                        -- diced
                        Fresh jalapeno peppers
                        -- deveined and seeded
   1      cup           Sour cream
   2      cups          grated Cheddar cheese (1/2 lb.)
   1      tablespoon     -- up to 2  hot sauce
   1      tablespoon    Fresh cilantro leaves -- torn (no stems)
   1      tablespoon    Unsalted butter

In a large mixing bowl, whisk together eggs, flour, salt and baking powder until smooth.  Stir in diced chile peppers, sour cream and cheese. Add hot sauce to taste and cilantro.

Melt butter in an 8" square baking dish.  Pour mixture into dish and spread with a spatula.

Bake at 400 F. for 15 minutes, then turn heat down to 350 F. and bake an additional 30 minutes, or until toothpick inserted in center comes out clean.  Cool slightly, then cut into squares to serve.
 

NOTES : To freeze, wrap - uncut - in foil, then place in airtight freezer  bag.   Reheat, unthawed, in foil wrapping in a moderate oven until  heated   through, about 25 minutes.
 

Yield: About 12 squares.
 

Polenta Casserole

Recipe By     : Vegetarian Times, Oct 1995
Serving Size  : 8

                        ***FILLING***
     1/2  cup           sun-dried tomatoes
   2                    zucchini -- thinly sliced
                        -- lengthwise
   1                    red onion -- sliced 1/4-inch
                        -- thick
                        olive oil for brushing
   1      teaspoon      olive oil
   5      cloves        garlic -- minced
   2      teaspoons     fresh rosemary leaves -- chopped
     1/2  cup           kalamata olives -- chopped
                        salt and pepper to taste
   3      ounces        goat cheese -- crumble
                        ***POLENTA***
   2 1/2  cups          polenta
   2      tablespoons   butter -- or margarine
                        optional 1/2 cup grated parmesan cheese -- (reserve 2 tbs.)
                        salt to taste

Soak sun-dried tomatoes in hot water 30 minutes; drain and chop.  Brush zucchini and onion with olive oil; grill or broil until charred and soft.  Set aside zucchini and chop onion.

Heat oil in a small saute pan over medium-low heat.  Saute garlic until fragrant.  Add onion, rosemary, olives and tomatoes, salt and pepper; set aside.

Polenta: Bring 5 cups lightly salted water to a boil.  Drizzle in polenta, stirring constantly with wooden spoon.  Cook polenta 20 minutes, stirring often.  Add butter if desired, cheese and salt, stirring until ingredients are incorporated, and polenta is thick and creamy.

Preheat oven to 350 degrees.  Brush inside of a 9-by-9-inch shallow baking dish with olive oil.  Pour half the polenta into dish; smooth surface to level.  Arrange zucchini slices over polenta; top with onion mixture.

Sprinkle goat cheese over onion mixture.  Pour remaining polenta on top; smooth.  Sprinkle with remaining Parmesan cheese.  Bake 20 to 30 minutes, or until warmed through.  Cool 5 minutes before serving.
Makes 8 servings.
 Serve it with a salad of field greens and a loaf of crusty bread.
 
 

Juanita's Pizza Dough
(also used in week 3 & 4)

Recipe By     : Juanita Luther
Serving Size  : 2

     1/4  cup           warm water
   1      envelope      rapid rise yeast
     1/4  cup           milk
     1/4  cup           margerine (1/2 stick), melted
   1                    egg
     1/4  cup           sugar
   1      teaspoon      salt
   4      cups          flour

Put yeast in water to dissolve.
When it's cool enough it won't kill the yeast, put first 7 ingredients in big bowl.
Mix 3 cups flour in with a spoon; last cup work in when you knead.
Knead 5 to 10 minutes.
Let raise for 1 hour.
 
 

 
Spinach Stuffed Shells

Recipe By     : Maka Laughingwolf
Serving Size  : 8

   2      tablespoons   vegetable oil
   1      small         onion -- diced
  28      ounces        can  tomatoes
   6      ounces        tomato paste
   2      teaspoons     brown sugar
   1     clove         garlic
   1 1/2  teaspoons     oregano leaves
                        salt and pepper to taste
   1      package       jumbo macaroni shells (12 ounces)
  20      ounces        frozen creamed spinach in boiling bags
  15      ounces        low fat ricotta cheese
   8      ounces        shredded mozzarella cheese

In a large saucepan over medium heat, heat oil and cook onion until tender, stirring often. Add tomatoes(chopped or squished with your hands) with their liquid, tomato paste, brown sugar, oregano, garlic, 1 1/2 t. salt and 1/4 t. pepper (or to taste). Heat to boiling; then reduce heat to low, cover and simmer for 20 minutes.

Meanwhile, prepare macaroni shells as label directs; pour into collander and cool slightly. Prepare spinach as label directs, pour into bowl and cool (again) slightly. Stir in ricotta and mozzarella (I also add 1/4 c. parmesan), 1 t. salt and 1/4 t. pepper. Fill each cooked shell with about 1 T. cheese mixture. Preheat oven to 350. Spoon sauce evenly into 14"X10" (or 13"X9") roasting pan, arrange filled shells in sauce. Cover roasting pan with foil and bake 30 minutes or until hot and bubbly.
 

Green Chile Casserole

Recipe By     :  Hunt-Wesson by Crystal Davis (adapted)
Serving Size  : 4

   2      cups          brown rice* quick-cooking
  15      ounces         -- drained and rinsed beans
   2      cans          tomatoes with green chilis -- (14.5 oz.) IE, Rotel
   2                    zucchini -- sliced thin or diced
   1      can           cream of chicken soup**, undiluted -- reduced-fat
   1      teaspoon      cumin
   1      teaspoon      garlic powder
   4      ounces        lowfat cheddar cheese -- shredded
* Or substitute partially cooked and frozen brown rice.

In a 13x9x2 baking dish, combine rice, drained beans, undrained tomates & chiles, zucchini, white sauce or soup, cumin, garlic powder, and salt and pepper to taste.  (I use one can regular tomatoes and chiles and one can of Rotel)  Bake uncovered at 375 degrees for 30 minutes  then top with cheese and bake another 5 minutes.

Makes 4 main-dish servings.

** Vegetarian Substitute: White Sauce as follows:

1 T. cornstarch
2 T. flour
1 T. vegetable flavored bouillon
1  teaspoon salt
1/2  teaspoon pepper
2  cups  milk
2  T  butter or margarine

In medium saucepan, combine cornstarch, flour, salt and pepper; using wire whisk, stir in milk until smooth. Add margarine. Stirring constantly with rubber spatula, bring to boil over medium-high heat and boil 1 minute. Remove from heat.
 

  Cream of Mushroom Soup

Recipe By     : Hazel Meyer's Freezer Cookbook
Serving Size  : 4

   1      cup           white sauce -- average or heavy  (see extras)
   2      cups          mushroom soup concentrate   (see extras)
   2      cups          beef, veg., or chicken broth

Heat white sauce in top of a double boiler over simmering water. In a
separate saucepan, simmer concentrate and broth 30 minutes, stirring
occasionally. When both are hot combine and stir and serve.
 

Mushroom Soup

Recipe By     : Hazel Meyer's Freezer Cookbook
Serving Size  : 4

   2      cups          Mushroom soup concentrate  (see extras)
   2      cups          beef, veg., or chicken broth
                        salt -- to taste
   3      tablespoons   sherry -- optional

Combine concentrate with broth over moderate heat. When boiling, reduce
heat to low. Add salt and simmer 30 minutes. Add sherry and simmer 5 more
minutes.
 

Mushroom Soup Concentrate

Recipe By     : Hazel Meyer Freezer Cookbook
Serving Size  : 12
Categories    : Mushrom Soup Master Plan

   2      pounds        fresh mushrooms
     1/4  cup           minced fresh onion
     1/2  cup           celery -- finely slivered
   6      tablespoons   butter
   2 1/2  tablespoons   minced fresh parsley
   1      teaspoon      salt
     1/2  teaspoon      paprika
   4      tablespoons   flour
   2      cups          broth -- beef, chicken or veg

Slice mushroom caps and chop stems. Set aside while you saute onion and celery in butter in a large heavy skillet or dutch oven 3 minutes. Add parsley and saute 3 minutes stirring with a wooden spoon. Add mushrooms. Sprinkle on salt, paprika and flour. Stir constantly until well blended. Add broth slowly. Bring to a boil. Lower heat and simmer 10 min.

Makes anough stock for 12 eventual servings.

Freeze in 2-cup portions in a ziploc bag.
 

Average White Sauce

Recipe By     : Hazel Meyer's Freezer Cookbook
Serving Size  : 1

     1/4  pound         butter
     1/2  cup           flour
   1      quart         milk
     1/2  teaspoon      salt
     1/4  teaspoon      pepper

In blender container put: milk, then flour, then butter that has been cut
into small pieces. Cover and blend at high speed 10 - 15 seconds until
thoroughly mixed. Pour into top of a double boiler and stir over simmering
water until thickened. I use a no stick saucepan.
 

Cottage Cheese And Noodle Pudding

Recipe By     : Cooking Light Magazine, April 1997, page 183
Serving Size  : 8

   5      cups          cooked egg noodles
   2      cups          1% low-fat cottage cheese
     1/2  cup           packed brown sugar
   1      teaspoon      salt
     1/2  teaspoon      ground cinnamon
     1/2  teaspoon      vanilla
     1/4  teaspoon      pepper
   8      ounces        vanilla low-fat yogurt
   4      ounces        Neufchatel cheese -- cut in small pieces
   2      large         egg whites -- lightly beaten
   2      large         eggs -- lightly beaten
                        cooking spray

1. Preheat oven to 375 oF.

2. Combine first 11 ingredients in a large bowl.  Pour noodle mixture into a 13 x 9 inch baking dish coated with cooking spray.

3. Cover; bake at 375 oF for 45 minutes or until almost set.  *** Freeze Here*** Uncover, and bake an additional 10 minutes or until lightly browned.  Serve warm or at room temperature.

Yield: 8 servings.
 

Macaroni and Cheese 

Recipe By     : Cooking Light
Serving Size  : 6
   1 3/4  cups          elbow macaroni -- uncooked
   1      tablespoon    margarine
   2      tablespoons   all-purpose flour
   1 1/4  cups          skim milk
     1/2  teaspoon      dry mustard
     1/8  teaspoon      pepper
   1      teaspoon      Worcestershire sauce -- 72%-less-sodium
     1/8  teaspoon      hot sauce
   1 1/2  cups          lowfat cheddar cheese -- shredded; (6 ounces)
   3      tablespoons   grated Parmesan cheese

Preparation time: 8 minutes. Cook macaroni according to package
directions, omitting salt and fat. Drain and set aside. Melt margarine in
a saucepan over medium heat; add flour, and cook 1 minute, stirring
constantly with a wire whisk. Gradually add milk, stirring constantly.
Bring to a boil; cook 1 minute. Remove from heat; stir in dry mustard and
next 3 ingredients. Add cheeses; stir until melted. Combine cheese sauce
and macaroni in a bowl; stir well. Serve immediately. Yield: 6 servings
(serving size: 3/4 cup).
 
 

Orange Roughy Under Orange Sauce 

Recipe By     : Seafood, A Collection of Heart-Healthy Recipes
Serving Size  : 8

   2      Lb            Orange Roughy Fillets -- *Note
   2      Tsp           Margarine
   1      Tsp           Flour
     1/2  C             Orange Juice
   2      Tsp           Lemon Juice
   1      Dash          Nutmeg
     1/4  Tsp           Salt -- Optional

*NOTE:  Substitutions:  cod, albacore tuna, catfish.

Cut orange roughy into 8 portions.  Set aside.  Melt margarine in a pan and
add flour, stirring well until blended.  Mix in remaining ingredients,
stirring over low heat until thickened.  Broil orange roughy 4" from heat
sourse until fish flakes when tested with a fork.  Pour orange sauce over
the fish and serve immediately.

This isn't a recipe to freeze, it's to have handy. Orange roughy comes in a package of 4 single filets in the freezer section.  You should also freeze the OJ and lemon juice in a ziploc and attach to fish package.  The rest of the items are pantry items.

Serve with scalloped potato pie and a green salad or vegetable.

Makes 8 servings.
 

Scalloped Potato Pie

Recipe By     : The Dairy Cookbook; Culinary Arts Institute; cpyrt 1941
Serving Size  : 6

   6      medium        potatoes
                        salt and pepper
   2      tablespoons   flour
   4      tablespoons   butter
                        milk

Pare potatoes and cut into thin slices.  Place in buttered pie plate in 3 layers 1 inch deep, sprinkling each layer with salt, pepper and flour and dotting with butter.  Add milk until it can be seen between slices of potatoe, cover and bake in moderate oven (350 degrees F) until potatoes are tender when pierced with a fork, 1 to 1 1/4 hours. ***Freeze Here** Remove cover for the last 15 minutes to brown.
Serve in wedges like pie.
Serves 6

Tip: Use a vegetable peeler to peel ultra thin pieces from a stick of butter or margarine.  Use these to "dot with butter".

"Have you ever made scalloped potatoes? Layer casserole with about 2 C. potatoes, 1-2 T. diced onion, more potaotes, a little more onion and pour about 2 C. white sauce over the top. Bake at 350 for an hour covered and 30 min. more, uncovered."  ~Nicke
 
 
 
Pizza - veggie pizza of choice
Use pizza crust from week 2
top as desired
 

Cheese Enchiladas

Recipe By     :  Friendly Freezer digest 100, 101
Serving Size  : 4

  12                    corn tortillas
   1      cup           cheddar cheese -- shredded
   1      cup           Monterey jack cheese -- shredded
   1      cup           sour cream
     1/2  cup           onion -- chopped
   1      clove         garlic -- crushed
   1      can           tomato sauce -- (8 ounce)
   1      can           chopped green chilies -- drained, (4 ounce)
     1/4  teaspoon      ground cumin
     1/2  cup           cheddar or Monterey jack cheese -- shredded

Enchiladas: Heat oven to 350F degrees.  Prepare Tortillas.  Mix 1 cup Cheddar, 1 cup Monterey Jack cheese, sour cream, onion and garlic. Spoon about 1/4 cup cheese mixture down center of each tortilla.  Roll up; place seam sides down in ungreased oblong baking dish, 12 X 7 1/2 X 2".

Mix tomato sauce, chilies and cumin.  Spoon tomato mixture lengthwise down center of each enchilada.  Sprinkle 1/2 cup cheese over tomato mixture.  Bake uncovered until cheese is melted and filling is bubbly, about 20 minutes.  Can be frozen before baking.

 
Spanakopita Quiche

Recipe By     : Patrick & Sarah Gruenwald
Serving Size  : 6

                        vegetable cooking spray
  10      ounces        frozen chopped spinach -- thawed and drained
   1      cup           1% low-fat cottage cheese
   2      ounces        crumbled feta cheese -- (1/2 cup)
     1/4  teaspoon      pepper
     2/3  cup           nonfat buttermilk
   2                    eggs
   1                    egg white
     1/4  cup           chopped green onions
   1      tablespoon    chopped fresh oregano
   1      large   clov  garlic
   6                    frozen phyllo pastry -- thawed
   2      tablespoons   fine dry breadcrumbs -- divided
   1 1/2  cups          sliced plum tomato -- (1/4-inch-thick)

Coat a 9-inch pieplate with cooking spray; set aside. Press spinach between paper towels until barely moist; set aside.

Position knife blade in food processor bowl; add cottage cheese and next 5 ingredients, and process until smooth. Add spinach, green onions, oregano, and garlic; process 45 seconds. Set aside.

Working with 1 phyllo sheet at a time, lightly coat each sheet with cooking spray. Fold phyllo sheet in half crosswise to form a 13- x 8-1/2-inch rectangle, and lightly coat both sides of rectangle with cooking spray. Gently press rectangle into pieplate, allowing ends to extend over edges of pieplate.

Repeat procedure with a second sheet of phyllo, placing it across first sheet in a crisscross design; sprinkle 1 tablespoon breadcrumbs over second sheet. Repeat procedure with remaining phyllo and breadcrumbs, continuing in crisscross design, ending with phyllo. Fold in edges of phyllo to fit pieplate and form a rim.

Pour spinach mixture into prepared crust; gently arrange tomato slices over filling.

Bake at 350 deg for 55 minutes or until a knife inserted 1 inch from center comes out clean; let stand 10 minutes. Yield: 6 servings (serving size: 1 wedge).

Serving Ideas : Cut into wedges.

NOTES : Spinach, feta cheese, and phyllo dough, key ingredients in the classic Greek dish spanakopita (span-uh-KOH-pih-tuh), combine with cottage cheese in this unique quiche. Breadcrumbs sprinkled between the phyllo layers prevent a soggy crust.

Spaghetti Vesuvius

Recipe By     : Grazie-
Serving Size  :

     1/2  lb            spaghetti
   1      tbsp          olive oil
   1      14 oz can     plum tomatoes
   1      tsp           oregano( Fresh or dried)
   1      oz            freshly grated parmesan
   4      oz            mozzarella cheese

1)  Heat the oil in a large saucepan. Add the tomatoes and oregano and crush the tomatoes with a wooden spoon. Season. Cook rapidly for 20 minutes until you have a thick sauce.

2)  Meanwhile, dice the mozzarella into small cubes.

3)  Cook the spaghetti until al dente. When it is ready drain well and add the parmesan cheese, the tomato sauce and the diced mozzarella.

4)  Toss together quickly then cover and leave for 3-5 minutes until the mozzarella is melting. Serve immediately.

Not a freezer meal, it's faster to make it from scratch, although you can undercook the pasta, pack in a Ziploc, and freeze.
To serve:  Run warm water over the pasta (use a collander) and make sure the sauce topping is very hot.  This works for all pasta dishes.
 

Country Bean Soup

Recipe By     :
Serving Size  :

   2      pounds        navy beans
   2 1/2  quarts        water
   1                    meaty ham bone, optional
   2                    onions -- chopped
   1      tablespoon    salt
     1/2  teaspoon      pepper
   1                    bay leaf

Wash and pick over beans. Add to water. Cover and soak over night or boil 2
minutes and soak 1 hour. Add remaining ingredients. Cover and simmer until
beans are tender. 3 - 3 1/2 hours. Remove bone and bay leaf. Mash beans
lightly. Cut meat off the bone and put it back into the soup. Can be frozen
at this point. To serve, add enough water to make a soupy consistency.
Makes 4 quarts.
 

Navy Bean Soup

Recipe By     : FF List  (Cynthia May)
 

   1      package       navy beans
     1/2  cup           barley
   4      cups          water
   2                    vegetable bullion cubes
     1/4  cup           chopped carrots -- (up to 1/2c)
     1/4  cup           chopped onion -- (up to 1/2c)
     1/4  cup           chopped celery -- (up to 1/2c)
     1/2  teaspoon      sage
   6      squirts       liquid smoke flavoring
                        salt
                        pepper

Soak beans overnight in cold water enough to cover.  Drain.  Out 4 c. water in crock pot with bullion cubes.  Add chopped veggies, beans and sage.  Cook 3 hours or better on high.  Add barley, salt & pepper and liquid smoke.  Cook another hour.  Voila!

Hint:  Prepare this before going out for the day, add liquid smoke and barley one hour before eating.  Time will vary with crock pots and temperature but this is a SIMPLE recipe.  NO FAT.
 

Crockpot Brown Rice Pudding

     3/4  cup           sugar
   6      cups          milk -- or canned evaporated low fat milk
   1      cup           regular brown rice -- (not instant)
   2      teaspoons     cinnamon
   1      teaspoon      vanilla
                        nutmeg -- for garnish

Place sugar and milk in crockpot and stir to dissolve sugar. Stir in rice and cinnamon.

Cover and cook on high for 3 to 4 hours, until the rice is tender and it starts to thicken (it may take longer in some crockpots). After it starts to simmer, stir it once or twice to make sure rice isn't clumping, adding vanilla at the last stir.

Pour into a serving dish, sprinkle with nutmeg and allow to cool and thicken. Serve chilled.
 

 Old Fashioned Rice Pudding #2

Recipe By     : Lundberg Family Dessert Recipes
Serving Size  : 6

   1 1/2  cups          cooked lundberg short grain brown rice
   3                    eggs
     1/2  cup           brown sugar
     1/2  cup           raisins or chopped dates (optional)
     1/4  teaspoon      salt
     1/2  teaspoon      vanilla extract
   3      cups          milk
                        nutmeg
                        finely chopped nuts (optional)

Beat eggs, add sugar, beat until smooth. Add milk, salt and extract. Add rice and raisins. Pour into greased shallow baking dish. Sprinkle with nutmeg. Set in pan of hot water and bake at 350 for 1 1/2 hours or until custard is set. After baking for approximately 30 minutes, gently stir custard to suspend rice. Serve warm or cold with milk or whipped cream.
 
 
Roasted Italian Vegetables With Polenta

Recipe By     : Almond Board of California
Serving Size  : 4

   2      medium        carrots -- cut in 1/2" slices
   2      medium        red potatoes -- cut in 1" chunks
   1      medium        red onion -- cut in 1/2" slices
     1/4  cup           olive oil
   1      tablespoon    dried basil
   1      medium        yam; peeled -- cut in 1" chunks
   1                    red bell pepper -- cut 1/2" slices
   1      medium        zucchini -- cut 1/2" slices
   2      cloves        garlic -- chopped
   2      tablespoons   balsamic vinegar
  14 1/2  ounces        chicken broth
  17 1/2  ounces        water
   1      cup           instant polenta
     1/4  cup           grated Parmesan cheese
     1/2  cup           slivered almonds -- toasted *

Heat oven to 450 degrees. Place carrots, potatoes and onion on baking sheet with sides. Add oil and basil; toss to coat. Cover with aluminum foil and bake for 1/2 hour. Remove foil; add yam, pepper, zucchini, garlic and vinegar; toss. Return to oven and continue baking about 20 minutes, tossing occasionally, until vegetables are just tender. Meanwhile, in medium saucepan bring broth and water to boil. Mix in polenta; reduce heat to medium. Cool, stirring constantly, until thickened, about 3 to 4 minutes. Mix in cheese and stir until melted. Add almonds to vegetables; toss. Season with salt and pepper. Divide polenta equally on four serving plates. Top with roasted vegetables.

Servings: 4

* To toast almonds, spread in an ungreased baking pan. Place in 350 degree oven and bake 5 to 10 minutes or until almonds are light brown; stir once or twice to assure even browning. Note that almonds will continue to brown slightly after removing from oven.
 

Hearty Vegetarian Chili

Recipe By     : Sue Cochran, CHE
Serving Size  : 6

   4      large         onion -- chopped
   1      large         green bell pepper -- seeded, chopped
   3      tablespoons   vegetable oil
   1      tablespoon    mustard seed
   1      tablespoon    chili powder
   1      teaspoon      cumin seeds
   1      teaspoon      unsweetened cocoa powder
     1/4  teaspoon      ground cinnamon
  16      ounces        canned tomatoes, no-salt-added -- chopped
   5      cups          kidney beans -- cooked, with liquid
   6      ounces        tomato paste
   3                    carrot -- diced
  10      ounces        fresh mushroom -- sliced

In large 5 - 6 quart kettle cook onions and green pepper in oil over medium-high heat, stirring occasionally, until onions are golden, and pepper is soft.  Add mustard seeds and cook for one minute, stirring as it cooks.  Add chili powder, cumin, cocoa, cinnamon, tomatoes and their liquid, beans and their liquid, carrots, mushrooms, and tomato paste.
Reduce heat and simmer rapidly, uncovered for about 40 minutes, or until most of the liquid has cooked away and chili is thickened; stir frequently to prevent scorching.
Note:  In place of the cooked kidney beans, you may use 3 16-ounce cans no-salt-added kidney beans plus 1 cup water.
 

Fried Rice - Leftovers
Pizza - Cold veggie pizza (add broccoli) with Ranch Dressing "Sauce"
Mexican - Cheese and Chilis Nacho Pie - Sorry this recipe is temporarily unavailible
 
 
 
 

Aepfelkratzet (Apple Scramble)

Recipe By     : 'SCHWAEBISCH' KUCHE' by Aegidius Kolb and Leonhard Lidel
Serving Size  : 4

   2 1/4  cups          Flour
   3      large         Eggs
   1 2/3  cups          Milk
   1      teaspoon      Salt
                        Sugar to taste
   3                    Apples Peeled Cored And Sliced
     1/2  cup           Butter
                        Sugar for dusting

  From the Allgaeu area.

  Combine the flour, eggs, milk, and a bit of sugar and salt, and stir into a  smooth dough.  In a skillet, melt the butter and lightly saute the apples.  Pour the dough over the apples. Constantly stirring the whole with an egg  turner, cook until the 'Kratzet' has browned all around.  Dust with sugar,  and serve.  Serves 4.
 
 
BAKED PEARS

Recipe By     : The Jerusalem Post
Serving Size  : 4

   4      large         pears
   1      cup           red wine or apple cider
   1      cup           sugar
   1      dash          salt
     1/2  teaspoon      cinnamon
     1/4  teaspoon      ground cloves
   6      thin slices   lemon

1. Cut pears in half, remove ends and cores.  Place in baking dish.

2. Combine other ingredients.  Bring to a boil. Pour over pears.  Bake in
350 F oven for 30 minutes, basting once or twice.
 
Blue Cheese Toasts with Walnuts

Recipe By     : DEBORAH MADISON - PRODIGY GUEST CHEFS COOKBOOK
Serving Size  : 4

   6      ounces        Roquefort  -=OR=- other blue cheese
   6      tablespoons   Unsalted butter
   1      tablespoon    Cognac (optional)
                        Freshly ground pepper
   2      tablespoons   Finely chopped walnuts
   4      slices        Bread (thin)

Serve these Blue Cheese Toasts surrounding a salad made of finely shredded bitter greens -- radicchio, butter lettuce, endive -- and dressed with a walnut oil vinaigrette.

 PREHEAT THE OVEN OR BROILER for the toast. Cream the cheese and butter together. Add the cognac, if using, season with pepper and stir in the walnuts. Toast the bread lightly on both sides. Spread the cheese over the toast, then return it to the oven or broiler just long enough for the butter and cheese to melt into the toast a little. It shouldn't melt completely, but just soften. Remove the toasts from the oven, dust them with more pepper and cut them into smaller pieces. Serve warm. Cool, juicy slices of pears would make a perfect accompaniment to the cheese and walnuts.

   

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