Frozen Entrees: Make Your Own (cont.)
Here are a couple of warm and toasty fall dishes that are ideal for making ahead and freezing. Just reheat them, then finish them off with fresh garnishes (make sure not to freeze the garnishes ahead of time).
Quick Chicken Cassoulet
WebMD Weight Loss Clinic members: Journal as 1 cup hearty stew + 1/2 cup vegetable without added fat
You can serve this either as is as a stew, over rice, or as the filling for a quesadilla (that's what I did for lunch the next day with the leftovers). To make the chicken part easy, buy a roasted chicken from the supermarket and shred all the meat off, discarding the skin. You'll have exactly the amount of chicken needed in this recipe!
1 tablespoon olive oil (or substitute canola oil)
Yield: 8 servings
Per serving: 298 calories, 27.5 g protein, 31.9 g carbohydrate, 7 g fat (2.2 g saturated fat, monounsaturated fat and polyunsaturated fat are not available), 58 mg cholesterol, 7 g fiber, 415 mg sodium. Calories from fat: 21%.
Awesome Turkey & Veggie Chili
WebMD Weight Loss Clinic members: Journal as 1 cup of hearty stew/chili + 1/2 vegetable without added fat
This chili is great on its own, but the garnishes make it awesome. So take a few minutes to dress it up with a garnish of grated cheese, green onions, fat-free sour cream, and diced avocado.
2 tablespoon canola oil
Yield: 10 servings
Per serving: 245 calories, 17 g protein, 20 g carbohydrate, 10 g fat (2.6 g saturated fat, 4.2 g monounsaturated fat, 3 g polyunsaturated fat), 55 mg cholesterol, 4.5 g fiber, 990 mg sodium. Calories from fat: 36%.
NOTE: The garnishes add (per serving) 100 calories, 6 g protein, 8 g carbohydrate, 5.5 g fat, 2 g saturated fat, 2.6 g monounsaturated fat, 0.5 g polyunsaturated fat, 7 mg cholesterol, 1 g fiber, 99 mg sodium.
Originally published Oct. 13, 2004.
©2006 WebMD Inc. All rights reserved.
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