Healthy and Simple Recipes that are Easy to Freeze and Store

Are you in need of healthy and delicious recipes for you and your family while restaurants are not an option? Mercy Health Registered Dietitian Amy Bragganini has three recipes that are simple to make, utilize just a few ingredients and are easy to freeze and store.

Crock Pot Chicken Enchilada Casserole

This recipe is so nice because you can use two frozen chicken breasts and makes enough to have meals for days. It also freezes beautifully.

Ingredients:

• 2 boneless, skinless chicken breasts
• 1 1/4 cups chicken broth
• 1 cup uncooked quinoa, rinsed
• 1 (10-ounce) can enchilada sauce
• 1 (4.5-ounce) can chopped green chilies
• 1/2 cup corn kernels, frozen, canned or roasted
• 1/2 cup canned black beans, drained and rinsed
• 2 tablespoons chopped fresh cilantro leaves (can use dry cilantro as well)
• 1/2 teaspoon cumin
• 1/2 teaspoon chili powder
• Kosher salt and freshly ground black pepper, to taste
• 3/4 cup shredded cheddar cheese
• 3/4 cup shredded mozzarella cheese
• 1 Roma tomato, diced and 1 avocado diced (these are optional)

Directions:

1. Place chicken into a 6-qt slow cooker.
2. Stir in chicken broth, quinoa, enchilada sauce, green chiles, corn, black beans, cilantro, cumin and chili powder; season with salt and pepper, to taste. Cover and cook on low heat for 4-6 hours, or until liquid is reduced.
3. Remove chicken from the slow cooker and shred, using two forks.
4. Stir chicken into the slow cooker; top with cheeses. Cover and cook on low heat for an additional 10-20 minutes, or until the cheeses have melted.
5. Serve immediately, garnished with avocado and tomato, if desired.

Anything Goes Frittata

For this recipe, you can use whatever you have around your house. For every six eggs, use 1/4 cup heavy cream, 1 cup cheese and 2 cups total of vegetables and/or meat.

Ingredients

• 6 large eggs, enough to cover the ingredients
• 1/4 cup heavy cream/whole milk
• 1 teaspoon kosher salt, divided
• 4 slices thick-cut bacon (8 ounces), chopped (optional)
• 2 small Yukon gold potatoes, peeled and thinly sliced
• 1/4 teaspoon freshly ground black pepper
• 2 cups baby spinach (2 ounces)
• 2 cloves garlic, minced
• 2 teaspoons dried or fresh thyme leaves (use less if dried)
• 1 cup shredded cheese, such as Gruyère, Fontina, or cheddar (optional)

Instructions

1. Heat the oven. Arrange a rack in the middle of the oven and heat to 400°F.
2. Whisk the eggs and cream together. Whisk the eggs, heavy cream, and 1/2 teaspoon salt together in a small bowl; set aside.
3. Cook the bacon. Place the bacon in a cold 10- to 12-inch nonstick oven-safe frying pan or cast-iron skillet, then turn the heat to medium-high. Cook the bacon, stirring occasionally, until crisp, 8 to 10 minutes. Remove the bacon with a slotted spoon to a paper towel-lined plate and pour off all but 2 tablespoons of the fat. (If omitting the bacon, heat 2 tablespoons oil in the skillet, then proceed with adding the potatoes).
4. Saute the potatoes in bacon fat. Return the pan to medium heat, add the potatoes and sprinkle with the pepper and the remaining 1/2 teaspoon salt. Cook, stirring occasionally, until tender and lightly browned, 4 to 6 minutes.
5. Wilt the spinach with the garlic and thyme. Pile the spinach into the pan with the garlic and thyme, and cook, stirring, for 30 seconds to 1 minute or until spinach wilts. Add the bacon back to the pan and stir to evenly distribute.
6. Add the cheese. Spread the vegetables into an even layer, flattening with a spatula. Sprinkle the cheese on top and let it just start to melt
7. Pour the egg mixture into the skillet. Pour the egg mixture over the vegetables and cheese. Tilt the pan to make sure the eggs settle evenly over all the vegetables. Cook for a minute or two until you see the eggs at the edges of the pan beginning to set.
8. Bake the frittata for 8 to 10 minutes. Bake until the eggs are set, 8 to 10 minutes. To check, cut a small slit in the center of the frittata. If raw eggs run into the cut, bake for another few minutes; if the eggs are set, pull the frittata from the oven. For a browned, crispy top, run the frittata under the broiler for a minute or two at the end of cooking.
9. Cool and serve. Cool in the pan for 5 minutes, then slice into wedges and serve.

Oat/Peanut Butter Bites

Ingredients (for 6 servings)

• ½ cup rolled oats
• ⅓ cup peanut butter
• 1 tablespoon honey
• 1 tablespoon dark chocolate chip, optional
• salt, to taste

Preparation

1. Combine all ingredients in a small bowl and mix until thoroughly combined.
2. Chill in the refrigerator for 30 minutes.
3. Use a spoon or tablespoon to evenly divide the mixture into 6 balls. Use your hands to form the ball.
4. Enjoy one now and save the rest for later by storing them in a sealed container in the refrigerator for up to 1 week.