W H A T’S CO O K IN G
Thaw and Remake
CHICKEN NOODLE TOSS
WITH GREENS
STARTTO FINISH: 20 MIN.
I
Cook and Freeze
SPICE-RUBBED CHICKEN
Save yourself a trip to the grocery store
by buying several meals-worth o f chicken
breasts at once. Coat in this sweet-spicy rub
and cook. Freeze individually wrapped so
you can pull and thaw as many or few as
you need for a quick lunch or dinner.
PREP: 15MIN. BAKE: 18MIN. COOL:30MIN.
OVEN: 400 F
V4
cup packed brown sugar
2
Tbsp. paprika
2
tsp.salt
2
tsp. ground coriander
1
tsp. ground black pepper
1
tsp. garlic powder
V
2
tsp. cayenne pepper
16
skinless, boneless chicken breast
halves (about 5 lb.)
2
Tb sp .co o kin g o il
l. For spice rub, in small bowl combine
brown sugar, paprika, salt, coriander,
black pepper, garlic powder, and cayenne
pepper. Brush chicken with oil. Sprinkle
chicken with spice rub on both sides.
With fingers, gently rub in spice mixture.
Arrange on two 15xl0xl-inch baking
pans. Refrigerate chicken for 15 minutes.
Preheat oven to 400°F.
2.
Bake chicken breasts, one pan at a time,
uncovered, for 18 to 20 minutes or until
no longer pink (170°F). (Refrigerate
second pan of chicken, covered, while
baking the first pan.)
3.
Let chicken stand 30 minutes to cool.
Individually wrap chicken breasts in
waxed paper. Divide wrapped chicken
among two large freezer bags, removing as
much air as possible from bags. Label and
freeze up to 4 months. Thaw and use for
Chicken Noodle Toss with Greens,
right
, or
Other recipes.
MAKES 16 CHICKEN BREASTS.
EACH CHICKEN BREAST
202 cal, 4gfat (l gsat.
fat), 82 mgchol, 373 mg sodium,
5
gcarbo, 1 g
fiber, 34 gpro. Daily Values:29% vit.A, 1% vit. C,
3% calcium, 9% iron.
QUlCKTHAWThaw in the microwave at
30% power (medium-low) for 4 to 5
minutes for one chicken breast, turning
once. I ncrease time by 3 to 4 minutes for
each additional chicken breast.
THE ESSENTIALS
Save money by stocking up during
grocery sales. Use within the time
guidelines below.
■ Cooked chicken breasts: 4 months
■ Cooked meat dishes: 3 months
■ Uncooked poultry: 1 year
■ Uncooked beef roasts/steaks: 1 year
■ Uncooked pork roasts/chops: 6 months
■ Uncooked ground beef: 4 months
■ Frozen vegetables and fruits: 1 year
■ Bread and tortillas: 3 to 6 months
■ Butter: 6 months
4
cups water
6
oz. m edium rice sticks (noodles)
1
Tbsp. olive oil
2
Spice-Rubbed Chicken breast
halves,thaw ed and sliced
2
Tbsp. lim e juice
2
Tbsp. soy sauce
1
m edium green o nion,sliced
i
cup arugula leaves
'/2
cup packed basil leaves
V 4
cup lightly packed cilantro leaves
Crushed red pepper (optional)
1.
Bring water to boiling. Place noodles in
large bowl. Add boiling water. Let stand
10 minutes or until tender. Drain and
transfer to large bowl.
2.
In large skillet heat oil over medium-
high heat. Add chicken. Reduce heat to
medium. Cook and stir for 2 minutes or
until heated through. Remove from heat.
.Stir in lime juice, soy sauce, and green
onion. Transfer to noodles in bowl. Add
arugula, basil, and cilantro to noodles.
Toss to combine. Sprinkle crushed red
pepper.
MAKES 4 SERVINGS.
EACH SERVING
297
cal, 6gfat (1 gsat. fat),
41
mgchol, 727 mg sodium, 39 gcarbo, 2 gfiber,
20 gpro. Daily Values:25% vit.A, 9% vit. C,
5% calcium, 9% iron.
