MEAL PLAN #4 20 SLOW COOKER FREEZER MEALS

Transcription

1 L A U R E N G R E U T M A N MEAL PLAN #4 20 SLOW COOKER FREEZER MEALS

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3 MEAL PLAN #4 20 SLOW COOKER FREEZER MEALS by Lauren Greutman from LaurenGreutman.com (formerly iamthatlady.com) This grocery trip cost me about $165. Your total cost at the grocery store will vary some depending on your local grocery prices. Additionally, meats are sold by weight, and although this guide assumes reasonably sized packages, your local store may not carry that specific weight. This Meal Plan also assumes that you have some spices and other things in your pantry that you might not need to purchase, but depending on how much of these pantry items you have, you may need to purchase more. As such, I cannot guarantee that your grocery shopping trip will cost less than $165. It might be less; it might be more. I am not responsible for the outcome of any recipe you try from this. I ve made each recipe personally and find them quite good, but you may not. You may not always achieve the results desired due to variations in ingredients, cooking temperatures, typos, omissions, or individual cooking abilities. Please always use your best judgment when cooking with raw ingredients such as eggs, beef, chicken or fish. No part of this publication shall be reproduced, transmitted, or sold in whole or in part in any form, without the prior written consent of the author. All trademarks, registered trademarks and images of appearing in this guide are the property of their respective owners. All rights reserved. This guide or any portion thereof may not be reproduced or used in any manner whatsoever without the express written permission of the publisher except for the use of brief quotations in a book review. Copyright 2016 THAT Lady Media, LLC. 3 LAURENGREUTMAN.COM

4 The preparation instructions use my proven One-Touch Prep System designed to make preparation as fast and as clean as possible. Instead of doing each recipe one at a time, you will use each ingredient one at a time. This means that you will only handle each ingredient once by adding the measured amount of each ingredient to each recipe bag that uses it, one after another, and then you re done with that ingredient for the rest of the prep! I did this by myself, with NO help from my husband and I was completely done in about 3 hours. I know you can do it too! Grab a friend and it will definitely be done in under 3 hours! Here is what is included in this printable pack: 1. Printable Shopping List This shopping list has the specifics of what you will need to purchase. It is organized by section of the store. Just check off the items as you find them. This should make your shopping trip as quick and as easy as possible (even with kids along). 2. Pantry List We took a look through our pantry and made a list of all the things most people have in their pantry that way, they don t have to buy it again. Most grocery stores sell inexpensive spices, so if you don t have all of the spices and other items listed, you can usually find them for an additional cost. I recommend checking the pantry list before you head out to the store to see if you do need to pick up any additional spices or other items while on your shopping trip. 3. Detailed Preparation Instructions Freezer cooking works best when you can devote one afternoon or evening to prepare almost a month s worth of meals. We ve gone through and figured out the best way to get it all done ahead of time so just follow our instructions and you will be all set! I would set aside 3-4 hours of prep time for this plan. 4. Blank Calendar Since these meals will be frozen, feel free to enjoy them in any order you please. You can use the calendar if you wish to create your own plan. 5. Recipe cards for all recipes All of the recipes are organized and numbered; that way you don t have to flip back and forth between recipes. 6. Meal Sizes This meal plan is designed for a family of 5-6. If your family is larger, smaller or you have big eaters, small eaters, you may need to adjust your shopping list accordingly. Tip - if you do need to increase the size of the meals, you can buy slightly larger portions of meat without having to change the other ingredients. For example, instead of buying 2 lb chuck roasts, you could buy 3 lb chuck roasts. Make sure you check out our other meal plans over at LaurenGreutman.com and as always you can me any questions that you have at lauren@iamthatlady.com. Have a great day! Lauren Greutman 4 LAURENGREUTMAN.COM

5 SHOPPING LIST Qty Product Location q 1 BBQ Sauce, oz. Aisle 1 q 1 *Soy Sauce, 15 oz Aisle 1 q 2 Green Salsa (12 oz. jar) Aisle 1 q 1 Shredded Mozzarella Cheese, 16 oz Dairy q 1 Sour Cream, 1 lb Dairy q 1 Garlic, jarred 7 oz Aisle 2 q 2 *Buttermilk Biscuits, 8 ct Refrigerated q 2 Avocado Produce q 1 Carrots (bag of baby carrots) Produce q 1 Celery (bag of whole stalks) Produce q 1 Fresh Cilantro (small bag) Produce q 1 Green Peppers, 3-pk Produce q 1 Onions, bag of 7-8 Produce q 1 Red Potatoes, 5 lb bag Produce q 2 Limes, 4 pack (you will need 6 limes total) Produce q 1 1 Jalapeño Pepper Produce q 4 Chicken, fresh 2.5 lb pkg Meat q 3 Chicken Thighs, 4 lb (8 thighs in each pack for a total of 24 thighs). Consider getting skinless as Meat it will make prep easier. q 4 Chuck Roast - 2 lb each Meat q 1 Ground Beef 80% Lean, 2.25 lb pkg Meat q 1 Pork Loin, 4 lb each Meat q 2 Top Sirloin Steak, 1.5 lb Meat q 4 Crushed Tomatoes, 28 oz Aisle 3 q 1 *Flour Tortillas, 20 ct Aisle 3 q 1 Tomato Paste, 6 oz Aisle 3 q 1 Tomato Sauce, 8 oz Aisle 3 q 1 White Rice, 5 lb Aisle 3 q 2 Frozen Broccoli, 12 oz Frozen q 2 Frozen Green Beans, 16 oz Frozen q 1 Frozen Mixed Vegetables Frozen q 1 Orange Juice Concentrate Frozen q 4 *Pasta - any type, 1 lb Aisle 4 q 1 *Bread Crumbs, 15 oz Aisle 4 q 1 *Egg Noodles, 1 lb Aisle 4 q 2 *Hamburger Buns Bread q 2 *Italian Bread, 16 oz Bread * Denotes item containing gluten. Substitute if on a gluten free diet. Spices Ground Allspice Basil Beef Bouillon Black Pepper Chicken Bouillon Chili Powder Cumin Ground Ginger Ground Nutmeg Dried Parsley Garlic Powder Onion Powder Oregano Paprika Salt PANTRY LIST There are ingredients in the recipes not included in the shopping list because they are probably in your kitchen s pantry, or they will not be used in the prep but you might not have all of them. Take a look at your pantry to make sure that you have the following: Other ingredients All-purpose flour Breadcrumbs Brown Sugar Butter Corn starch Eggs Half and half Lemon Juice Mayonnaise Milk Olive oil Red Wine** Rice Wine Vinegar Sesame oil Sesame seeds Sugar Worcestershire sauce Total Amount needed 1/2 3 Tbsp 16 cubes 5 12 cubes 1 Tbsp 4 1 1/2 2 Tbsp + 1/ Tbsp Total Amount needed 1 cup 1 cup 2 1 3/4 sticks 1/2 cup 2 eggs 1/4 cup 1/4 cup As needed 3 cups 6 Tbsp 1 cup 2 Tbsp 2 2 Tbsp 1/2 cup 1/2 cup **You can substitute beef broth for the red wine. You will also need to buy: Gallon-size freezer bags (you will need 20) 5 LAURENGREUTMAN.COM

6 THINGS TO STORE or BUY LATER Ingredients to Store This list details the items that you will not be using in preparation, and which of those items need to be frozen. You can just store these items until you plan on cooking the meal they go with. You will not use every single item you bought on prep day. Since not all ingredients freeze well, some of the items will not be placed in a freezer bag, and will instead be placed directly in the slow cooker on the day that you cook a particular meal. Some of these items will also be served as sides, or are used in Part B of the cooking instructions. Store in Pantry or Cupboard: Avocado Flour Tortillas Rice Red Potatoes Pasta Egg Noodles Peanuts Tortilla Chips Store in Refrigerator: Biscuits Leftover produce Mozzarella Cheese Sour Cream Store in Freezer: Broccoli Flour Tortillas Green Beans Hamburger buns Italian Bread Ingredients to Buy Later There are a few ingredients that you will need to buy in the coming weeks when you cook your meals. This is because these particular ingredients do not have the shelf life to last the 3-4 weeks that it might take to consume the meals. The amount purchased in the original shopping trip should last for the first 7-10 days. Additionally, if you would like to garnish the meals with ingredients like fresh cilantro or green onions, you may need to pick those up at a later date as well due to their shelf life. It is noted on each recipe page if that recipe will use one of these ingredients and found in the list below. Here is a complete list of those items that you may need to add buy the week or day you plan on cooking a specific meal: 1. Chicken Pot Pie 2. Spicy BBQ Steak 3. Verde Chicken 4- Chili Lime Pork 5. Swedish Meatballs none none Fresh Cilantro [for additional garnish] none 1/2 cup Milk 1/2 cup Sour Cream 6. Beef Ragu none 7. Cuban Beef Sandwiches 1 or 2 Avocados Mayonnaise 8. Orange Chicken none 9. Chicken Parmesan Casserole Mozzarella cheese 10. Lemon Awesome Chicken 1/4 cup half and half 6 LAURENGREUTMAN.COM

7 RECIPE PAGE LAYOUT 2 SETS of INSTRUCTIONS for 2 DIFFERENT COOKING METHODS The top blue section of each recipe page (pages 16-34) is designed like a recipe from a typical cookbook. If you wanted to just cook up and serve the meal by itself, and you do not have the meal prepped in your freezer, follow these directions. To make this as easy as possible, the recipes are broken out as follows: STAND-ALONE STORE INGREDIENTS These are ingredients that you would typically need to buy at the store to make the meal. PANTRY INGREDIENTS These are ingredients that most people have in their pantry, but look it over before shopping case you need to pick any of them up. Many of the ingredients are split up by their purpose (i.e. Marinade, sauce, meatballs, etc.) to help organize the different parts of the prep and cooking. MEAL PLAN You will use this bottom pink section of each recipe page (pages 16-34) if you followed the Meal Plan preparation and have the meal prepped in a freezer bag. This section is broken into steps, as are the ingredients you will need. Although each meal is prepared and designed to be frozen, there are some ingredients that do not freeze well. There also may be a short cooking step at the end that puts the recipe over the top! To make this as easy as possible, the recipes are broken out as follows: This is the part of the recipe that cooks in the slow cooker for 4-10 hours. Most often, the only ingredient you will need for this step is the contents of the bag. Just place it in the slow cooker, turn it on and then go about your day. PART B This part of the recipe is to be completed shortly before serving. For example, if there is a sauce that needs to be thickened or if dairy needs to be added to the recipe, this is usually done at the end. 7 LAURENGREUTMAN.COM

8 TASKS & INSTRUCTIONS On the next several pages, there are a few tables designed to make prep as easy as possible by using the One Touch Prep System. You will start by labeling 20 freezer bags as follows: Label 2 bags: 1: Chicken Pot Pie Label 2 bags: 2: Spicy BBQ Steak - the sauce will be prepped in smaller bags Label 2 bags: 3: Chili Lime Pork Label 2 bags: 4: Swedish Meatballs - the meatballs will be prepped in a mixing bowl first before placing in bags Label 2 bags: 5: Beef Ragu Label 2 bags: 6: Zesty Orange Chicken Label 2 bags: 7: Verde Chicken Label 2 bags: 8: Cuban Beef Sandwiches Label 2 bags: 9: Chicken Parmesan Casserole Label 2 bags: 10: Lemon Awesome Chicken Fill each bag (with the exception of the meatballs) with ingredients using the tables on the next 4 pages as follows: 8 LAURENGREUTMAN.COM

9 TASKS & INSTRUCTIONS - TABLE 1 (AMOUNTS IN THE TABLE BELOW ARE TO BE ADDED TO EACH BAG*. I.E. YOU WILL NEED TO ADD THE AMOUNT TWICE) *THE MEATBALLS AND SAUCE FROM THE BBQ STEAK WILL BE ASSEMBLED IN ONE MIXING BOWL EACH. ADD ITEMS INTO THE BOWL ONLY ONCE. Veggies Initial Steps Baby Carrots Dice a handful of baby carrots Celery (whole stalks) Dice 3-4 stalks of celery Garlic, jarred Green Peppers Thinly slice 2 peppers and finely chop 1 pepper Jalapeño Seed and dice 1 jalapeño Mixed Vegetables, Frozen Onions Thinly slice 2 onions and finely chop 2 onions Chicken Pot Pie Bags 1 1 1/2 package Spicy BBQ Steak Chili Lime Grilled Pork Loin Bags 2 Small Bowl* Bags 3 1 Tbsp 1/4 cup finely chopped 1/2 finely chopped 1/4 cup, finely chopped Swedish Meatballs Bags 4 Mixing Bowls* Beef Ragu Bags 5 1/3 cup diced 2/3 cup diced 1 Tbsp Zesty Orange Chicken Bags 6 2 1/2 cup, chopped Verde Chicken Bags 7 1 Tbsp Cuban Beef Sandwiches Chicken Parmesan Casserole Lemon Awesome Chicken Bags 8 1 Tbsp Bags 9 1 Bags 10 1 Tbsp 1 pepper, sliced 1 cup, sliced 1/4 cup, finely chopped 9 LAURENGREUTMAN.COM

10 Basil Beef Bouillon Black Pepper Chicken Bouillon Chili Powder Cilantro** (chopped) Cumin Dried Parsley Garlic Powder Onion Powder Oregano Paprika Salt Ground Ginger Ground Allspice Ground Nutmeg TASKS & INSTRUCTIONS - TABLE 2 (AMOUNTS IN THE TABLE BELOW ARE TO BE ADDED TO EACH BAG*. I.E. YOU WILL NEED TO ADD THE AMOUNT TWICE) *THE MEATBALLS AND SAUCE FROM THE BBQ STEAK WILL BE ASSEMBLED IN ONE MIXING BOWL EACH. ADD ITEMS INTO THE BOWL ONLY ONCE. Spices Chicken Pot Pie Bags 1 1/2 2 cubes 1 Tbsp 1/2 Spicy BBQ Steak Chili Lime Grilled Pork Loin Swedish Meatballs Bags 2 1 Small Bowl* Bags 3 Bags 4 Mixing Bowls* 4 cubes 1/2 1 1/2 1/2 1 1/2 1/ /4 Beef Ragu Bags cubes 1/ /2 Zesty Orange Chicken Bags 6 1/2 Verde Chicken Bags 7 2 cubes 2 Tbsp 1/2 Cuban Beef Sandwiches Chicken Parmesan Casserole Lemon Awesome Chicken Bags 8 Bags 9 1 Tbsp Bags 10 1/4 2 cubes 1/2 1/4 1/4 2 cubes 1 1/2 1/ /4 **If using fresh cilantro (recommended), first measure 1/2 cup cilantro leaves. Then finely chop them. 1/4 10 LAURENGREUTMAN.COM

11 TASKS & INSTRUCTIONS - TABLE 3 (AMOUNTS IN THE TABLE BELOW ARE TO BE ADDED TO EACH BAG*. I.E. YOU WILL NEED TO ADD THE AMOUNT TWICE) *THE MEATBALLS AND SAUCE FROM THE BBQ STEAK WILL BE ASSEMBLED IN ONE MIXING BOWL EACH. ADD ITEMS INTO THE BOWL ONLY ONCE. Misc Bread Crumbs Brown Sugar Eggs Orange Juice Concentrate Rice Wine Vinegar Sesame Oil Sugar Initial Steps Lightly beat 2 eggs Chicken Pot Pie Bags 1 Spicy BBQ Steak Chili Lime Grilled Pork Loin Bags 2 1 Small Bowl* Bags 3 1 Swedish Meatballs Bags 4 Mixing Bowls* 2/3 cup 2 eggs, lightly beaten Beef Ragu Bags 5 Zesty Orange Chicken Bags 6 1/2 cup 1 Tbsp 1 1/4 cup Verde Chicken Bags 7 Cuban Beef Sandwiches Chicken Parmesan Casserole Lemon Awesome Chicken Bags 8 2 Tbsp Bags 9 Bags LAURENGREUTMAN.COM

12 TASKS & INSTRUCTIONS - TABLE 4 (AMOUNTS IN THE TABLE BELOW ARE TO BE ADDED TO EACH BAG*. I.E. YOU WILL NEED TO ADD THE AMOUNT TWICE) *THE MEATBALLS AND SAUCE FROM THE BBQ STEAK WILL BE ASSEMBLED IN ONE MIXING BOWL EACH. ADD ITEMS INTO THE BOWL ONLY ONCE. Meat Chuck Roast Initial Steps Chicken Breast, 2.5 lbs. Cube 4 chicken breasts Top Sirloin Steak, 1.5 lbs Pork Loin Cut pork loin in half Chicken Thighs, 8 pack Remove skin Ground Beef 80% Lean, 2.25 lb pkg Chicken Pot Pie Bags 1 2 chicken breasts Spicy BBQ Steak Chili Lime Grilled Pork Loin Bags 2 1 package Small Bowl* Bags 3 1/2 package Swedish Meatballs Bags 4 Mixing Bowls* 1 package Beef Ragu Bags 5 1 package Zesty Orange Chicken Bags 6 Verde Chicken Bags 7 Cuban Beef Sandwiches Chicken Parmesan Casserole Lemon Awesome Chicken Bags 8 1 package 2 chicken breasts, cubed Bags 9 2 chicken breasts Bags 10 6 thighs, skin removed 6 thighs, skin removed 12 LAURENGREUTMAN.COM

13 TASKS & INSTRUCTIONS - TABLE 5 (AMOUNTS IN THE TABLE BELOW ARE TO BE ADDED TO EACH BAG*. I.E. YOU WILL NEED TO ADD THE AMOUNT TWICE) *THE MEATBALLS AND SAUCE FROM THE BBQ STEAK WILL BE ASSEMBLED IN ONE MIXING BOWL EACH. ADD ITEMS INTO THE BOWL ONLY ONCE. BBQ Sauce Crushed Tomatoes Lemon Juice Lime Juice Milk, Gallon Olive Oil Soy Sauce Tomato Paste Tomato Sauce Water Worcestershire Sauce Red wine Green Salsa, 12 oz. Liquids Chicken Pot Pie Bags 1 1 cup Spicy BBQ Steak Chili Lime Grilled Pork Loin Bags 2 2 Tbsp 2 Tbsp 1 Tbsp Small Bowl* Bags 3 1/2 cup Juice from 1 lime 1 Tbsp 2 1/2 can 1/4 cup Swedish Meatballs Bags 4 1 cup 1 Tbsp Mixing Bowls* Beef Ragu Bags 5 1 can Zesty Orange Chicken Bags 6 Verde Chicken Bags 7 Cuban Beef Sandwiches Chicken Parmesan Casserole Bags 8 Bags 9 1 can Juice from 1 lime Juice from 1 lime 1/4 cup 1/4 cup 1/2 can 1/2 cup 2 Tbsp 1/4 cup 1/2 cup 1 jar Lemon Awesome Chicken Bags Tbsp 3/4 cup 13 LAURENGREUTMAN.COM

14 TASKS & INSTRUCTIONS - AFTER THE INGREDIENTS ARE ASSEMBLED - Congratulations! You re just about done! Just a couple more steps and tips so that your meals will freeze and store just right. Before you seal your bags Evenly divide the sauce from the small bowl into 2 small ziplock-type Spicy BBQ Steak bags. Seal the small bags, and place each of those bags in bags 2 (so you will have a small bag inside a large bag). Using your hands, thoroughly mix together the ingredients in the mixing bowl. Shape into golf ball-sized balls and then evenly divide and Swedish Meatballs place into bags 4. Sealing the bags The best way to seal the bag is to leave as little air in the bag as possible. There are a few ways to do this. Aside from using a vacuum sealer, the below methods should work well. 1. Lay the bag flat with the open end slightly turned up so that nothing leaks. 2. Slowly work the air out of the end. Good 3. Fold the open end over the top so that all of the liquid and food is underneath. 4. Seal the bag with one hand face down on the end of the bag so that as little air gets in as possible. Better Best 1. Seal the bag quickly. 2. Open a small section of the bag, just large enough for a straw to fit through. 3. Place a straw in the open section. 4. Suck out all the air with your mouth. 5. While you re still sucking on the straw, pull the straw out and immediately seal the bag. 1. Fill either your sink or a large bowl with warm water - enough to completely submerge a full freezer bag. 2. Place the open freezer bag in the water with the open end out of the water. 3. Work the air out of the bag with your hands, and then slowly seal the bag with the seal just above the water line. 4. Dry the outside of the bag before freezing (so your bags don t stick together). Once your bags are sealed, it works best if you lay them flat and stack them. They will store more easily in your freezer, and also defrost more quickly. It also will help to lay them on a cookie sheet in your freezer instead of grates. That way, the bags won t freeze around the grates. 14 LAURENGREUTMAN.COM

15 CALENDAR 15 LAURENGREUTMAN.COM

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17 RECIPE 1 CHICKEN POT PIE STAND-ALONE STORE INGREDIENTS: 2 Boneless Skinless Chicken breasts 1 Package of biscuits 1/2 bag frozen mixed vegetables PANTRY INGREDIENTS: 1 cup water 1 Tbsp parsley 1/2 black pepper 1 minced garlic 2 chicken bouillon cubes 1/2 salt (sauce) 4 Tbsp butter (sauce) 4 Tbsp flour (sauce) 1 cup whole milk (sauce) COOKING INSTRUCTIONS: 1. Place the chicken breast in the bottom of the slow cooker. 2. Add water, vegetables, spices, bouillon, and garlic. 3. Cook on high for 4 hours (or medium for 6, or low for 8) 4. Shred the chicken into chunks with forks. SAUCE: 5. In a small sauce pan, heat butter over medium heat. 6. Once melted, whisk in flour until well blended. 7. Add the milk. 8. Whisking often, heat until it bubbles and thickens. 9. Add thickened liquid to the slow cooker and mix it in well. FINISH: 10. Cook for an additional minutes. 11. In the meantime, cook the biscuits. MEAL PLAN INGREDIENTS: Bag 1 PART B - THICKENER 4 Tbsp Butter 4 Tbsp Flour 1 cup Milk (whole preferably) SIDE / TOPPING Biscuits INSTRUCTIONS: *After the chicken is cooked, it will require an additional minutes of cooking time with the thickened liquid. (see below) 1. Thaw in the refrigerator the night before or the morning you plan to cook. 2. Add contents of the bag to the slow cooker. 3. Cook on high for 4 hours (or medium for 6, low for 8) PART B 4. Shred chicken into chunks with forks. 5. In a small saucepan, heat butter over Medium Heat. 6. Once melted, whisk in flour until well blended. 7. Add milk. 8. Whisking often, heat until it bubbles and thickens. 9. Add thickened liquid to the slow cooker and mix it in well. 10. Cook for an additional minutes. 11. In the meantime, Bake biscuits according to the manufacturer s suggestions. 17 LAURENGREUTMAN.COM

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19 RECIPE 2 SPICY BBQ STEAK STAND-ALONE STORE INGREDIENTS: 2 lbs. steak (sirloin, flank, or london broil) 1/4 cup finely chopped red pepper 1/2 finely chopped jalapeño pepper 1/4 cup finely shopped onion 1/2 cup tomato sauce PANTRY INGREDIENTS: 2 Tbsp olive oil (marinade) 1 Tbsp Worcestershire sauce (marinade) 1 paprika (marinade) 2 Tbsp soy sauce (marinade) 1 salt (marinade) 1 brown sugar (marinade) 1 garlic powder (marinade) 1/2 onion powder (marinade) 2 Tbsp olive oil (sauce) 1 Tbsp minced garlic (sauce) 1/2 cup BBQ sauce (sauce) 1/4 cup Worcestershire sauce (sauce) 1/2 cumin (sauce) MARINADE: 1. Combine ingredients for marinade in a mixing bowl and blend. 2. Place the steak and the combined marinade ingredients in a freezer bag. 3. Marinade in the refrigerator for at least 3 hours (overnight is best). GRILLING INSTRUCTIONS: 4. Preheat grill on medium-high. 5. Remove steak from marinade and discard used marinade. 6. Cook steak for 8-12 minutes, flipping as often as you d like. Once it s done to your liking, remove from the grill and let it rest. SAUCE: 7. While the steak rests, in a small sauce pan, heat the olive oil over medium heat. 8. Add the jalapeño, peppers, and onions and cook for a few minutes until they are a bit tender. 9. Add all of the other ingredients and slowly bring to a boil. 10. Slice steak against the grain and top with the sauce. MEAL PLAN INGREDIENTS: Bag 2 PART B Red potatoes SIDE / TOPPING Prepared red potatoes INSTRUCTIONS (SLOW COOKER): 1. Thaw in the refrigerator the night before or the morning you plan to cook. 2. Carefully empty the contents of both bags into the slow cooker. 3. Cook on high for 4 hours, medium for 6, or low for 8 PART B 4. When it s close to serving time, prepare red potatoes as desired (mashed would work well, of try grilled red potatoes) 5. Remove steak from slow cooker and reserve the sauce. 6. Slice or shred steak and serve with the potatoes. INSTRUCTIONS (GRILLING): 1. Thaw in the refrigerator the night before or the morning you plan to cook. 2. Remove steak from bag and grill using Stand Alone Instructions above. 3. Heat the contents of the small bag in a small sauce pan (or microwave). 4. Serve with red potatoes prepared as suggested in Part B to the left. 19 LAURENGREUTMAN.COM

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21 RECIPE 3 CHILI LIME PORK STAND-ALONE STORE INGREDIENTS: 2 lbs. pork loin 1 1/2 Tbsp lime juice (or juice from 1 large lime) [for marinade] PANTRY INGREDIENTS: (all for marinade) 1 Tbsp olive oil 2 soy sauce 1 1/2 chili powder 1 cumin 1 honey MARINADE: 1. Combine all ingredients except the pork in a small mixing bowl. 2. Blend well. 3. Place the pork in a freezer bag and pour the marinade over it. 4. Marinade for at least 4 hours (overnight is best). GRILLING INSTRUCTIONS: 1. Preheat grill on high. 2. Cook over indirect heat - place pork on one side of the grill and turn those burners off. Keep the burners on the opposite side on high. 3. Flip every 10 minutes, and pull from the grill when the internal temperate is between 137 and 140 degrees. It took mine 50 minutes to reach this temperature. 4. Slice and Serve OVEN INSTRUCTIONS: 1. Preheat oven to Leave it in the oven until the internal temperate is between 137 and 140 degrees. 3. Let rest for minutes. 4. Slice and Serve SLOW COOKER INSTRUCTIONS: 1. Cook on high for 4 hours (or medium for 6, low for 8) 2. Slice and Serve INGREDIENTS: Bag 4 PART B Red potatoes SIDE / TOPPING Prepared red potatoes MEAL PLAN INSTRUCTIONS (SLOW COOKER): 1. Thaw in the refrigerator the night before or the morning you plan to cook. 2. Carefully empty the contents of the bag into the slow cooker. 3. Cook on high for 4 hours, medium for 6, or low for 8 PART B 4. When it s close to serving time, prepare red potatoes as desired (mashed would work well, of try grilled red potatoes) 5. Remove pork from slow cooker and let it rest. 6. Slice and serve with the potatoes. INSTRUCTIONS (GRILLING/OVEN): 1. Thaw in the refrigerator the night before or the morning you plan to cook. 2. Remove steak from bag and Stand Alone Instructions above. 3. Serve with red potatoes prepared as suggested in Part B to the left. 21 LAURENGREUTMAN.COM

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23 RECIPE 4 SWEDISH MEATBALLS STAND-ALONE STORE INGREDIENTS: 1 lb. ground beef [meatballs] 8-10 oz. uncooked pasta (penne or egg noodles work well) PANTRY INGREDIENTS: 1/4 onion powder [meatballs] 1/4 pepper [meatballs] 1/2 salt [meatballs] 1 egg [meatballs] 1/3 cup breadcrumbs [meatballs] 2 Tbsp milk [meatballs] 4 beef bouillon cubes 3 cups water 1/4 ground Allspice 1/4 ground nutmeg 1 Tbsp Worcestershire sauce 3 Tbsp butter [sauce] 3 Tbsp all-purpose flour [sauce] 1/2 cup milk [sauce] INSTRUCTIONS: 1. In a large mixing bowl, combine the 7 ingredients labeled for making the meatballs. 2. Mix well with your hands and form into small balls. 3. Place meatballs in the bottom of the slow cooker. 4. Top with the next 5 ingredients (bouillon cubes, water, allspice, nutmeg, and Worcestershire) 5. Cook on high for 4 hours (or medium for 6, low for 8). SAUCE: 6. Closer to serving time, In a medium sauce pan, melt butter over medium heat. 7. Add the flour and whisk to blend well. 8. Add the milk. Stirring often, wait until the sauce bubbles and thickens. 9. Add the sauce to the slow cooker. Whisk it a bit to get rid of any lumps. FINISH: 10. Add the uncooked pasta and cook for another 20 minutes. 11. Stir in the sour cream. MEAL PLAN ITEMS YOU MIGHT NEED TO PICK UP AT THE STORE: Sour Cream INGREDIENTS: Bag 5 2 cups water PART B 3 Tbsp butter 3 Tbsp all-purpose flour 1/2 cup Milk 8 oz. uncooked egg noodles (half of the bag) 1/2 c. Sour Cream INSTRUCTIONS: *After the meatballs are cooked, it will require an additional ~20 minutes of cooking time with the thickened liquid and pasta. (see below) 1. Thaw in the refrigerator the night before or the morning you plan to cook. 2. Carefully add contents of the bag plus the additional water to the slow cooker. 3. Cook on high for 4 hours (or medium for 6, or low for 8). PART B When it s close to serving time: 4. In a medium sauce pan, melt butter over medium heat. 5. Add the flour and whisk to blend well. 6. Add the milk. Stirring often, wait until the sauce bubbles and thickens. 7. Add the sauce to the slow cooker. Whisk it a bit to get rid of any lumps. 8. Add the uncooked pasta and cook for another 20 minutes. 9. Stir in the sour cream just before serving. 23 LAURENGREUTMAN.COM

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25 RECIPE 5 BEEF RAGU STAND-ALONE STORE INGREDIENTS: 2 lb. Chuck Roast 1/2 Onion diced 1/3 cup diced Carrot 2/3 cup diced Celery 1 28 oz. can Crushed Tomatoes 3 Tbsp Tomato Paste (half 6 oz. can) INSTRUCTIONS: 1. Place all ingredients in the slow cooker. 2. Cook on low for 8-10 hours. 3. Close to serving time, cook your pasta of choice as directed. 4. Shred meat (it should fall apart at this point) and serve over pasta. PANTRY INGREDIENTS: 1 Tbsp garlic - minced 2 beef bouillon cubes 1/2 Black Pepper 1 Oregano 1 Basil 1 1/2 Salt 1/2 cup Water 1/2 cup Red Wine 12oz uncooked pasta MEAL PLAN INGREDIENTS: Bag 6 PART B SIDE / TOPPING 12oz pasta Italian bread (half of loaf) INSTRUCTIONS: 1. Thaw in the refrigerator the night before or the morning you plan to cook. 2. Add contents of the bag to the slow cooker. 3. Cook on low for 8-10 hours. PART B 4. Close to serving time, cook your pasta of choice as directed. 5. Shred Meat Serve over Pasta with Italian bread. 25 LAURENGREUTMAN.COM

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27 RECIPE 6 ZESTY ORANGE CHICKEN STAND-ALONE STORE INGREDIENTS: 2 boneless skinless Chicken Breasts 1/2 cup Orange Juice Concentrate 1/4 cup Soy Sauce White Rice 2 cloves garlic, minced or pressed, or 1 heaping jarred garlic PANTRY INGREDIENTS: 1 Tbsp Rice Wine Vinegar 1/2 cup Orange Juice Concentrate 1/4 cup Sugar 1 Sesame Oil 1/2 ground Ginger 3 Tbsp Corn Starch [thickener] 1/4 cup Water [thickener] Sesame Seeds INSTRUCTIONS: 1. Cube Chicken into 1-inch pieces 2. Place chicken and add other ingredients in the slow cooker (OJ, soy sauce, sugar, sesame oil, ginger, garlic). 3. Cook on high for 4 hours. 4. When it s close to serving time, cook rice. THICKENER: 5. In a small sauce pan, mix water and cornstarch together until well blended. 6. Add 1/2 cup of the liquid from the slow cooker to the sauce pan 7. Turn heat on medium, whisk mixture often. 8. Once it bubbles and thickens, add it back to the slow cooker and mix. 9. Let it cook for another 15 minutes. Serve over rice and top with sesame seeds MEAL PLAN INGREDIENTS: Bag 8 PART B - THICKENER 1/4 cup Water 3 Tbsp Cornstarch SIDE / TOPPING: Cooked white rice Sesame seeds Broccoli INSTRUCTIONS: *After the chicken is cooked, it will require an additional ~15 Minutes of cooking time with the thickened liquid. (see below) 1. Thaw in refrigerator the day before of the morning you plan to cook. 2. Add contents of the bag to the slow cooker. 3. Cook on high for 4 hours. PART B 4. When it s close to serving time, cook rice. 5. In a small sauce pan, mix water and cornstarch together until well blended. 6. Add 1/2 cup of the liquid from the slow cooker to the sauce pan 7. Turn heat on medium, whisk mixture often. 8. Once it bubbles and thickens, add it back to the slow cooker and mix. 9. Let it cook for another 15 minutes. Serve over rice and top with sesame seeds. Serve with broccoli. 27 LAURENGREUTMAN.COM

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29 RECIPE 7 VERDE CHICKEN STAND-ALONE STORE INGREDIENTS: 6 boneless skinless chicken thighs Juice from 1 large lime (or 1-2 Tbsp) 1/4 cup fresh cilantro (before chopping), then chop finely 12oz green tomatillo salsa PANTRY INGREDIENTS: 2 chicken bouillon cubes 1/2 cumin 3 cloves of garlic, minced or pressed (or 1Tbsp jarred minced garlic) INSTRUCTIONS: 1. Place chicken thighs in the bottom of the slow cooker. 2. Add all other ingredients on top. 3. Cook on high for 4 hours (or medium for 6, low for 8) 4. Break apart chicken and serve however you d like (in tortillas, over rice, with tortilla chips). SERVING INGREDIENTS: Flour Tortillas, tortilla chips or cooked rice Sour cream MEAL PLAN ITEMS YOU MIGHT NEED TO PICK UP AT THE STORE: Sour Cream INGREDIENTS: Bag 3 Thaw flour tortillas PART B Cilantro Green tomatillo salsa SERVE WITH: Flour Tortillas, tortilla chips or cooked rice Sour cream INSTRUCTIONS: 1. Thaw in the refrigerator the night before or the morning you plan to cook. 2. Add contents of the bag to the slow cooker. 3. Cook on high for 4 hours (or medium for 6, low for 8). PART B 4. If serving over rice, start cooking rice. Otherwise move to step 5 5. Break apart or shred chicken 6. Serve however you d like: in flour tortillas over tortilla chips over rice 7. Top with sour cream 29 LAURENGREUTMAN.COM

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31 RECIPE 8 CUBAN BEEF SANDWICHES STAND-ALONE STORE INGREDIENTS: 2-3 lb. Chuck Roast, trimmed 1 Onion, sliced 1 Green Pepper, sliced 2 Tbsp Orange Juice Concentrate Juice from 1 Lime Buns or Rolls Avocado PANTRY INGREDIENTS: INSTRUCTIONS: 1. Place all ingredients in the slow cooker. 2. Cook on low for 8-10 hours. 3. Remove meat to shred. Discard any pieces of fat. 4. Place meat back in slow cooker 5. Toast buns or rolls if desired 6. Slice Avocado Serve beef on buns or rolls with mayo and sliced avocado 1 1/2 Cumin 1 Tbsp garlic - minced 2 beef bouillon cubes 1/2 Black Pepper 1 Oregano 1 Salt 2 Tbsp water INGREDIENTS: MEAL PLAN INSTRUCTIONS: ITEMS YOU MIGHT NEED TO PICK UP AT THE STORE: 1 or 2 Avocados, Mayonnaise Bag 7 PART B SIDE/TOPPING: Buns or Rolls Mayonnaise Sliced avocado 1. Thaw in refrigerator the night before or the morning you plan to cook. 2. Add contents of the bag to the slow cooker. 3. Get Buns/Rolls out of the freezer to thaw 4. Cook on low for 8-10 hours PART B 5. Remove meat to shred. Discard any pieces of fat. 6. Place meat back in slow cooker 7. Toast buns or rolls if desired 8. Slice Avocado Serve beef on buns or rolls with mayo and sliced avocado 31 LAURENGREUTMAN.COM

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33 RECIPE 9 CHICKEN PARMESAN CASSEROLE STAND-ALONE STORE INGREDIENTS: 2 boneless skinless Chicken Breasts (1) 28oz. can Crushed tomatoes 12oz. uncooked pasta 2 cups shredded Mozzarella cheese PANTRY INGREDIENTS: 1/4 cup Water 1 Tbsp dried Basil 1 minced Garlic 1/4 Black Pepper 1/4 Salt 2 Tbsp Olive Oil 1/2 cup Breadcrumbs Parmesan Cheese INSTRUCTIONS: 1. Place chicken, spices, garlic, crushed tomatoes, and water in the slow cooker. 2. Cook on high for 4 hours, medium for 6, or low for Shred chicken. 4. Add pasta and mix in well so that the pasta is covered in the liquid. 5. Cover and cook for another 20 minutes. 6. Add the cheese on top and close the lid and let it melt (this should take another 10 minutes). 7. While the cheese is melting, heat the olive oil over medium heat. 8. Add the breadcrumbs and mix well into the oil. Cook for a few minutes until the breadcrumbs are crispy. 9. Serve and top with the breadcrumbs and parmesan cheese. MEAL PLAN INGREDIENTS: Bag 9 PART B 12 oz. uncooked Pasta 2 cups shredded Mozzarella Cheese 1/2 cup Breadcrumbs 2 Tbsp Olive Oil SIDE / TOPPING: Parmesan Cheese Italian bread (half of a loaf) INSTRUCTIONS: *After the chicken is cooked, it will require an additional ~30 Minutes of cooking time for pasta and finishing. (see below) 1. Thaw in refrigerator the day before of the morning you plan to cook. 2. Add contents of the bag to the slow cooker. 3. Cook on high for 4 hours, medium for 6, or low for 8. PART B 4. When it s close to serving time, shred chicken. 5. Add pasta and mix in well so that the pasta is covered in the liquid. 6. Cover and cook for another 20 minutes. 7. Add the cheese on top and close the lid and let it melt (this should take another 10 minutes). 8. While the cheese is melting, heat the olive oil over medium heat. 9. Add the breadcrumbs and mix well into the oil. Cook for a few minutes until the breadcrumbs are crispy. Serve and top with the breadcrumbs and parmesan cheese. 33 LAURENGREUTMAN.COM

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35 RECIPE 10 LEMON AWESOME CHICKEN STAND-ALONE STORE INGREDIENTS: 6 skinless chicken thighs 1/4 onion, finely chopped 1 Tbsp minced garlic White rice PANTRY INGREDIENTS: 2 chicken bouillon cubes Juice from one lemon (or 2-3 Tbsp lemon juice) 1/2 basil 1/2 thyme 1/4 pepper 3/4 cup water 2 Tbsp cornstarch 1/4 cup half and half INSTRUCTIONS: 1. Place chicken in the bottom of the slow cooker. 2. Top with onions, garlic, spices, lemon juice, and 3/4 cup water. 3. Cook on high for 4 hours, medium for 6, or low for In a small sauce pan, whisk the cornstarch in with 1/4 cup water and the half and half. 5. Heat on medium, whisking often. 6. Once it s thick and bubbly, add it to the liquid in the slow cooker and mix in well. 7. Cover and cook for an additional 30 minutes. 8. Serve over rice or pasta. MEAL PLAN ITEMS YOU MIGHT NEED TO PICK UP AT THE STORE: Half and half (whole milk would work too) INGREDIENTS: Bag 10 PART B 1/4 cup water 1/4 cup half and half 2 Tbsp cornstarch SIDE / TOPPING: White rice Green beans INSTRUCTIONS: *After the chicken is cooked, it will require an additional ~30 Minutes of cooking time for pasta and finishing. (see below) 1. Thaw in refrigerator the day before of the morning you plan to cook. 2. Add contents of the bag to the slow cooker. 3. Cook on high for 4 hours, medium for 6, or low for 8. PART B 4. In a small sauce pan, whisk the cornstarch in with 1/4 cup water and the half and half. 5. Heat on medium, whisking often. 6. Once it s thick and bubbly, add it to the liquid in the slow cooker and mix in well. 7. Cover and cook for an additional 30 minutes. 8. During this 30 minutes, cook rice and vegetables. Serve over rice with green beans. 35 LAURENGREUTMAN.COM

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38 NOTES 38 LAURENGREUTMAN.COM