Make & Freeze Meals: Breakfast Sandwiches, Meatball Casserole
1/4th of recipe (1 sandwich): 214 calories, 4.5g total fat (2g sat. fat), 588mg sodium, 28g carbs, 6.5g fiber, 2g sugars, 20.5g protein
Click to see how it's made!
Totally crucial! Make a batch or two of these yummy egg-patty sandwiches, and take the stress (and the drive-thru) out of your mornings...
Cook: 25 minutes
1 1/2 cups (about 12 large) egg whites or fat-free liquid egg substitute
1 tbsp. dried minced onion
1/8 tsp. black pepper
4 light English muffins
Four 1/2-oz. slices Canadian bacon
1/2 cup shredded reduced-fat cheddar cheese
Preheat oven to 375 degrees. Spray an 8” X 8" baking pan with nonstick spray.
In a medium-large bowl, combine egg whites/substitute with seasonings. Whisk thoroughly.
Pour egg mixture into the baking pan. Bake until firm and cooked through, 18 - 20 minutes.
Meanwhile, split and toast the English muffins. Bring a large skillet sprayed with nonstick spray to medium heat. Cook Canadian bacon until lightly browned, about 1 minute per side.
Sprinkle cheese over baked egg mixture. Bake until melted, about 2 minutes.
Slice egg bake into 4 squares. If eating immediately, lay a square on top of each bottom muffin half. Top with Canadian bacon. Finish with top muffin halves.
To freeze: Before assembling sandwiches, let egg bake squares cool completely, about 30 minutes. Once assembled, tightly wrap each sandwich in plastic wrap or aluminum foil, and place them in a large sealable freezer bag (or container). Remove as much air as possible, and freeze for up to a month.
To reheat: Unwrap one frozen sandwich, tightly wrap in a paper towel, and place on a microwave-safe plate. Microwave at 50 percent power for 1 1/2 minutes. Microwave at full power for another 1 1/2 minutes, or until cheese has melted and sandwich is hot.
MAKES 4 SERVINGS
1/6th of casserole: 332 calories, 9.5g total fat (4g sat. fat), 700mg sodium, 32.5g carbs, 5.5g fiber, 10g sugars, 30.5g protein
Instead of frozen entrees you pull from a box, make your own stash of freezer meals! A jumbo serving of this dish is way heartier than those wimpy little portions sold in the freezer aisle...
Cook: 1 hour
1 lb. raw extra-lean ground beef (4% fat or less)
1 cup finely chopped brown mushrooms
1/2 cup finely chopped onion
1/4 cup whole-wheat panko breadcrumbs
1/4 cup egg whites (about 2 large) or fat-free liquid egg substitute
2 tsp. dried parsley
1 tsp. chopped garlic
1/4 tsp. each salt and black pepper
3 cups chopped cauliflower
4 1/2 oz. (about 1 1/4 cups) uncooked high-fiber rotini pasta
1 cup light/low-fat ricotta cheese
1 tsp. Italian seasoning
2 cups low-fat marinara sauce
1/3 cup chopped fresh basil
3/4 cup shredded part-skim mozzarella cheese
Preheat oven to 400 degrees. Spray a baking sheet and a 9" X 13" baking pan with nonstick spray.
Thoroughly mix meatball ingredients in a large bowl. Evenly form into 18 meatballs and place on the baking sheet, evenly spaced. Bake until just cooked through, about 10 minutes.
Meanwhile, place cauliflower in a large microwave-safe bowl with 1/4 cup water. Cover and microwave for 4 minutes, or until mostly softened. Drain excess liquid, and re-cover to keep warm.
Remove sheet from oven, but leave oven on. Reduce oven temperature to 350 degrees.
In a medium-large pot, cook pasta per package instructions, about 8 minutes.
Drain pasta, and stir into cauliflower.
In a medium bowl, combine ricotta cheese, Italian seasoning, and 1 cup marinara sauce. Mix well. Add to the bowl of cauliflower and pasta, and stir to coat.
Transfer pasta mixture to the baking dish, and smooth out the top. Sprinkle with basil.
Add meatballs in an even layer. Evenly top with remaining 1 cup marinara sauce, and sprinkle with mozzarella.
Cover pan with foil, and bake for 25 minutes, or until hot and bubbly.
Uncover and bake until cheese has completely melted, about 5 minutes.
To freeze: Let cool completely, about 1 hour. Distribute single servings into sealable microwave-safe containers that are freezer safe. Seal and store in the freezer for up to a month.
To reheat: Vent lid, and microwave one serving at 50 percent power for 4 minutes. Microwave at full power for 1 1/2 minutes, or until cheese has melted and entire dish is hot.
MAKES 6 SERVINGS
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