Healthy Freezer Meals to Prep Ahead

By Nicole Spain, Registered Dietitian 

With spring right around the corner, my family is gearing up for more after-school activities since we will be outdoors more. This means my time to prepare family dinners on weeknights is dwindling. In order to still provide healthy meals, I like to prepare some quick freezer meals in advance to alleviate prep time on busy days. I will typically buy items in bulk and try to use them in as many recipes as possible in order to save myself time and money. 

Here are a few of my family’s favorites:

Oven Baked Chicken Fajitas
Serves 6

Ingredients:
1 lb boneless, skinless chicken breasts, sliced into strips
2 tbsp avocado oil (or any vegetable oil)
2 tsp chili powder
1 ½ tsp cumin
1 tsp garlic powder
½ tsp dried oregano
1 tsp salt
1 medium onion, thinly sliced
1 bell pepper (any color), thinly sliced

Directions:

1. Place chicken, onion and bell peppers into a gallon freezer bag.
2. Add remaining ingredients to bag.
3. Remove air from bag and seal shut. Knead bag to mix ingredients. Label & lay flat in freezer. 
   
   

To Cook:

1. Remove bag from freezer and thaw overnight in refrigerator.
2. Preheat oven to 400 degrees F.
3. Pour contents of bag into a 9x13 glass baking dish.
4. Bake for 20-25 minutes, until chicken is cooked through and peppers are soft.
5. Serve with warm tortillas and your favorite toppings.

Recipe Adapted from: https://www.makeaheadmealmom.com/oven-baked-chicken-fajitas/

Lemon Pesto Chicken
Serves 4

Ingredients:
1 ½ lbs boneless, skinless chicken breast
1 C chicken broth
¼ C freshly squeezed lemon juice
½ C jarred basil pesto
¼ tsp salt
¼ tsp pepper

Directions:

1. Add all ingredients to a gallon freezer bag. Squeeze out extra air before sealing.
2. Knead to combine ingredients and coat chicken.
3. Lay flat in freezer. 

To Cook:

1. Thaw for 24 hours in refrigerator.
2. Add everything to slow cooker. 
3. Cover and cook on low for 6-8 hours.
4. Serve over brown rice or pasta, topping with grated parmesan cheese.

Recipe adapted from: https://www.themagicalslowcooker.com/slow-cooker-lemon-pesto-chicken/

Butternut Squash & Coconut Curry
Serves 4

Ingredients:
1 onion, sliced
1 tbsp garam masala
2 tsp turmeric
1 tsp cumin seeds
1 butternut squash, peeled and chopped into large cubes
1 red pepper, diced
1 yellow pepper, diced
6 cups baby spinach
1 can light coconut milk
1 can diced tomatoes
1 cup dried lentils, rinsed
2 cloves garlic, minced
1 inch ginger root, grated

Directions:

1. Place all ingredients into a gallon freezer bag. Seal tightly. 
2. Lay flat to freeze.

To Cook:

1. Defrost overnight in the refrigerator.
2. Place into a slow cooker top up with water or vegetable broth (1-2 cups).
3. Cook on low for 8-10 hours.
4. If the sauce is a little thin remove the lid for the last half hour of cooking and turn up to high.
5. Serve with brown rice.

Recipe Adapted from:    https://supperinthesuburbs.com/2013/06/05/butternut-squash-and-coconut-curry/