Friday recipes: crockpot-prep party

PA5 Sure, I may be biased, but DMU students are brilliant as well as caring, thoughtful and fun. A recent gathering in the DMU Wellness Center teaching kitchen represented all those qualities as well as a wonderful commitment to healthy living: Before the winter break, members of the physician assistant Class of 2015 took time out of their crazy-busy schedules, donned their festive holiday sweaters, rolled up their sleeves and got things cooking. Or at least got things ready to cook.

“A few of us had talked earlier in the year about getting together to make a mass batch of freezer meals as a way to save money and have fun,” said class member Emily Walker, organizer of the gathering. She and classmate Rachel Doggett went shopping for the ingredients for the following cornucopia of crockpot creations:PA2

  • Maple Dijon glazed chicken
  • Chicken tortilla soup
  • Sweet teriyaki chicken
  • Taco chicken
  • Spicy sweet glazed chicken
  • Black bean taco soup
  • Chili

The participating students all walked away with a set of these seven four-serving (at least) meals at a total cost of $40 per set, or just $1.42 per serving. Each freezer bag was inscribed with directions on how to get the meal from the freezer to the dinner table. And indeed the students looked like they were having fun doing this as a group. Below are two of their selections.

Sweet teriyaki chicken

  • 1 cup soy sauce
  • 1 cup sugar
  • 1 teaspoon garlic powder
  • 1/2 onion, chopped
  • 1 cup chopped carrots
  • 2 boneless, skinless chicken breasts
  • 1 cup chopped broccoli

Mix the soy sauce, sugar, garlic powder, onion and carrots in a one-gallon resealable freezer bag. Place chicken breasts in the bag. Place the chopped broccoli in a separate resealable bag.

When ready to eat, thaw both bags in the fridge for 24 hours. Cook the ingredients in the veggie/chicken bag in a crockpot on high 3-4 hours or on low 7-8 hours. Add the thawed broccoli 1-2 hours before serving. May be served with cooked rice.

Spicy sweet glazed chickenPA1

  • 3 boneless, skinless chicken breasts
  • 1/2 cup apricot preserves
  • 1/4 cup soy sauce
  • 1/4 cup ketchup
  • 3 cloves garlic, chopped
  • 1 teaspoon hot pepper sauce

Mix preserves, soy sauce, ketchup, garlic and hot pepper sauce in a one-gallon resealable freezer bag. Add chicken breasts.

When ready to eat, thaw bag in the fridge for 24 hours. Cook the ingredients in a crockpot on high 3-4 hours or on low 7-8 hours. May be served with cooked rice or pasta.


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