Tips for OAMC - Ground Beef

For Ground Meat Recipes:
In crockpot, cook equal parts ground beef with ground turkey (+ spices), as well as shredded carrots, chopped onions and peppers, for the following recipes:
 - Spanish rice
 - Lasagne
 - Hamburger soup
 - Italian job
 - Sausage salsa potato bake
 - Turkey tacos
 - Taco salad
 - Helper Mac & Cheesy Burger Bake
 - Spagetti Bolognese
 - Leader's pie
 - Chili turkey (chili base)
 - Meat Lovers Pizza/Pizza Salad

For Meatloaf and Meatballs:
Mix 3/4 ground beef to 1/4 ground turkey (+ spices), and to keep moist, mix in bread crumbs instead of crackers, fresh chopped onion in stead of onion flakes, and shredded carrots for more moisture + healthier way to stretch meat. Add an egg for every 1/2 lb of meat and add ketchup or bbq sauce for a little additional flavor. 
Form meatloaves (I find mini-meatloaves best for reheating purposes, just slightly bigger than the size of my fist) and meatballs, bake, then flash freeze (this helps them stay frozen individually and not stick to each other, so not everything has to be thawed together). I wrap the meatloaves in tin foil and seal in a ziplock bag, meatballs I just freeze in ziplock.

Meat for My Meal Plan

This is the meat I bought and how many meals (meals being for the two of us) came of it:
Whole Turkey (roasted myself) - about 1 meal per pound, so (8-9 lbs) 10 meals @ $2 per meal (compare pre-sliced turkey @ 4 meals for $24)

 

Ground Turkey (8lbs)+ Ground Beef (10lbs) - 24 meals @ $4 per meal
Chicken (18lbs) - 17 meals @ $2.5 per meal
Chicken/Turkey Sausage - 6 meals @ $2.5 per meal
Farmer Sausage - 3 meals @ $3 per meal
Beef (steaks/roasts) - 6 meals @ $8.5 per meal (grass fed, high quality cuts)
Shrimp - 7 meals @ $4 per meal
Tilapia/Basa Fillets - 5 meals @ $3 per meal
Tuna (cans) - 8 meals @ $1.50 per meal

This isn't even my whole meal plan, I have 22 weeks worth planned out but I have yet to buy the lamb (4 meals), plus a small amount of pork tenderloin (1 meal), and I also didn't buy the second half of the plan worth of chicken (12 meals) and fish (7 meals).

So, currently, the meat works out to about $3.50 per meal, $1.75 per person!  Not to mention, I was also able to get 6 cups of broth from from my turkey drippings and leftover veggies bits.  I also pre-packaged some of the freezable side-dishes (potatoes/sweet potatoes, asparagus, carrots, yam fries, frozen veggie mix, etc. - Foods That Freeze Well) that would accompany the meats.

This is what my freezer looks like now :)

Almond Butter

I chopped my almonds in a 'slap-chop' first then processed them in the bullet.



With about 40 almonds I ended up with about 1/2 a cup of crushed almonds, I  added about 1.5 tbsp coconut oil and about 1.5 tsps flax seed oil, then about 2 tsps of honey. Pretty easy, made in about 15 min.

Cream of "something" soup

Substitute for 'condensed' soup cans:

1 cup non-fat dried milk
3/4 cup cornstarch
1/4 cup bouillon cubes or substitute
4 Tablespoons freeze dried minced onions
1 teaspoon dried basil
1 teaspoon dried thyme or dried parsley
1 teaspoon pepper

For the equivalent of one can of condensed cream soup, mix 1/3 cup dry mix with 1 1/4 cup water. Cook until thick.

Onion Soup 'Mix'

8 teaspoons dried onion flakes

1 1/2 teaspoons dried parsley

1 teaspoon onion powder

1 teaspoon turmeric

1/2 teaspoon celery seed

1/2 teaspoon salt

1/2 teaspoon sugar

1/4 teaspoon ground pepper

Mix well, seal in air-tight container no more than six months.

Bouillon Substitute

Wet - 1 cup homemade broth = 1 cup hot water and 1 teaspoon buillion cube

Dry -

1 tbsp olive oil or butter

1/2 fresh yellow onion, chopped

2 fresh garlic cloves, peeled, halved, stem removed

2 fresh or dried bay leaves

3 sprigs fresh or dried thyme

1 tsp whole coriander seeds, crushed

1 tsp whole celery seeds, crushed

2 whole cloves

Salt and freshly ground black pepper

Mix well, seal in air-tight container no more than six months.

Wontons for Wonton Soup

Ingredients:

• 1/2 pound lean ground pork or veal
• 1/4 pound medium shrimp - peeled, deveined, and coarsely chopped
• 5 brown mushrooms
• 3 green onions, finely chopped
• 1 egg
• 2 tablespoons soy sauce
• 1 teaspoon sherry
• 1 1/2 teaspoons sea salt
• 1/2 teaspoon sugar
• 1 tablespoon oriental 5 spice
• 1 (14 ounce) packages square wonton wrappers

Directions:

Prep Time: 60 min Total Time: 75 min Yield: 70 wontons

1. Strain mushroom soaking liquid completely. Pat dry with paper towel, and chop.
2. Place pork, shrimp, mushrooms, green onion, egg, soy sauce, salt, and dashi (if using) together in a large bowl. Mix thoroughly until all ingredients are completely incorporated.
3. Have a bowl of luke-warm water available for dipping. If you are right-handed, place wonton wrapper in a triangle position on your left palm. Place a small amount of filling (about a heaping teaspoon or more) near the lower corner of wonton wrapper. Fold that corner over filling toward the opposite corner about half way, making sure the filling is securely enclosed.
4. Dip finger into a bowl of water and dab left corner of wrapper with water. Fold left and right corners toward you (away from the top corner), resulting in the shape of a nurse's hat.
5. Place wontons on cookie sheets while you work, keeping them covered with a damp towel to prevent drying out. Wontons may be carefully stored in plastic freezer bags and frozen for future use.
6. Boil wontons 5 minutes before adding to broth to be heated up as soup.

Approx. Calories 25 per wonton

 

Shrimp & Artichoke Linguine

Ingredients:

• 8 ounces whole wheat linguine
• 1/4 cup extra-virgin olive oil
• 1 (16 ounce) package frozen fully cooked salad shrimp, thawed
• 3 cloves garlic, minced
• 1 cup brown mushrooms
• 1 teaspoon crushed red pepper flakes
• 1 (14 ounce) can quartered artichoke hearts, drained
• 1/4 cup lemon juice
• 1/8 teaspoon salt
• 1/2 cup grated Parmesan cheese

Directions:

Prep Time: 15 min Total Time: 35 min Yield: 4

1. Bring a large pot of lightly salted water to a boil. Add linguine, and cook until tender, about 8 minutes. Drain.
2. Meanwhile, heat the olive oil in a large skillet over medium heat. Add the shrimp, garlic and red pepper flakes; cook and stir until garlic is lightly browned and shrimp is hot, about 5 minutes.
3. Mix in the artichoke hearts, lemon juice and salt; cook until heated through.
4. Toss with pasta in a serving dish and top with Parmesan cheese before serving.

Approx. Calories 550 per serving

The Antipasto Anti-Pasta

Ingredients:

• 1 cup asparagus, ends trimmed, cut into 2-inch pieces
• 1 (12 ounce) package bow tie (farfalle) pasta
• 1 lb hot Italian sausage
• 3 cloves garlic, crushed
• ¼ cup green onion, chopped
• 1 (6 ounce) jar marinated artichoke hearts, drained and quartered
• 1 roasted red peppers, sliced
• ½ (3 oz) can black olives, sliced
• 1 cup freshly grated Parmesan cheese
• ½ cup sundried tomato oregano dressing

Directions:
Prep Time: 15 min Total Time: 35 min Yield: 4

1. Bring a large pot of lightly salted water to a boil. Blanch asparagus for 1 minute, then remove with tongs, and rinse with cold water to cool.
2. Add pasta to the boiling water and cook for 8 to 10 minutes or until al dente; drain, reserving 1 cup of the pasta water.
3. Meanwhile, brown the sausage in a large skillet over medium-high heat.
4. When the sausage has nearly cooked through, drain the excess grease, and stir in garlic and onion.
5. Add asparagus, artichokes, olives and roasted peppers, cook for 1 to 2 minutes to warm.
6. Stir in the hot pasta along with Parmesan cheese, and dressing to moisten.

Approx. Calories 750 per serving

Hot Artichoke Dip

Ingredients:

• 1 envelope onion soup mix (herb & garlic optionally)
• 1 14 oz can artichoke hearts
• 1 8oz container sour cream
• 1 cup mayonnaise
• 1 cup shredded cheese
• 1/2 8 oz container of light cream cheese
• Salt & pepper to taste
• Optional: add crab and/or 6 chicken breasts

Directions:

Prep Time: 5 min Total Time: 35 min Yield: 6

1. Preheat oven to 350 degrees.
2. Combine all ingredients in a casserole dish (or two, to keep one hot while serving the other).
3. Bake uncovered 30 minutes or until heated through.
4. Optional: place dip mixture over chicken and bake for 30 min. at 400 degrees or until chicken is done.

Approx. Calories xxx per serving

Ranch Potato Casserole

Ingredients:

• 5 large potatoes, skin on, quartered
• 1 cup ranch dressing
• ½ cup sour cream
• 6 slices bacon, cooked and crumbled
• 1 cup shredded cheese
• Salt & pepper to taste

 

Directions:
Prep Time: 10 min Total Time: 45 min Yield: 5-6

1. Preheat oven to 350 degrees. While preheating, boil potatoes for about 10 minutes. Rinse and dry.
2. In a bowl mix remaining ingredients then add boiled potatoes until well coated
3. Place in casserole dish, sprinkling a bit more cheese on top and bake for 20 min.

Approx. Calories 275 per serving

Homemade Evaporated & Condensed Milk

Homemade Condensed Milk
1 cup Hot water
4 cup Powdered milk
1 1/2 cups Honey
1/4 cup Butter, melted and at room temp.
Blend in blender until very well mixed.
Store in refrigerator or freezer.

Homemade Evaporated Milk
1/3 cup powdered milk
1 cup milk
OR
2/3 cup powdered milk
1 cup HOT water
Mix well. Refrigerate.

Roasted Red Peppers

Bake the peppers until black, peel skin off, deseed, and pack in garlic oil. Lasts a maximum of 2 wks unless frozen instead of packed in oil.

Foods that Freeze Well

Meats - best to be frozen in sauce (raw or cooked)
Bacon - raw or cooked, if raw keep 1-2 months tops

Grains
Bread/biscuit - raw dough or baked, if baked, wrap in tinfoil first
Pastas - cooked, best if frozen in sauce
Pancakes or Waffles - cooked
Rice - slightly undercooked

Dairy
Cheese - grated, will be crumbly, best if to be used in cooking
Eggs - raw eggs, with pinch of salt, blended, in air tight container with head room for a year.
Powdered milk - air tight, up to 3 years.
Milk - in air tight container with head room for 3 months.

Veggies - cooked or raw, if raw - best if to be used in cooking
Mushrooms - fry up a large portion of mushrooms - can freeze up to a year.
Carrots - chop or shred, blanch, dry, seal air tight, can freeze up to a year.
Asparagus - (peel scale ends), blanch, dry, seal air tight, can freeze up to a year.
Roast red peppers - seal air tight , can freeze up to a year.
All peppers - chopped, seal air tight , can freeze up to a year.
Navy beans - cooked, seal air tight , can freeze up to 6 months.
Onions - chopped, seal air tight , can freeze up to a year.
Potatoes:
Baked whole potatoes - wrap in tinfoil then plastic, 2 months max, gets watery
   - bake apotatoes first, freeze, then 'twice bake' them from frozen
Mashed potatoes - seal air tight , can freeze up to a year.
Quartered potatoes - bake, seal air tight, can freeze up to a year.

Ice cube tray freezing (after frozen, remove and place in ziploc)
 - pineapple juice - up to a year.
 - apricots pureed - mix in small amount of honey - up to a year.
 - spices - oregano, basil, green onions, garlic minced, ginger, etc. - 6 months

Cooked casseroles
Line the pan with tinfoil and then fill the pan.  Whether you choose to cook ahead or put in raw, after it's prepared place the whole thing in the freezer and once it's frozen solid, pop the plastic wrapped food out of the pan, put it in a freezer bag and now you still have your pan to use in the meantime.  Write the baking instructions on the freezer bag.

Curry Seafood Steamer

Ingredients:

• 1 lb baby red potatoes, cubed
• 250 g shrimp
• 250 g scallops
• 2 cups asparagus, chopped
• 2 cups cauliflower
• 1 tbsp EVOO
• 1 tbsp curry

Directions:

1. Prep Time: 5 min Total Time: 45 min Yield: 2
2. Bake potatoes until half done.
3. Steam vegetables until half cooked.
4. Coat frying pan with oil, saute garlic for about 1 minute then add veggies and fry for about 2 minutes.
5. Add seafood and potatoes, fry on medium-high for another 2 minutes.
6. Sprinkle in curry, mix well.

Approx. Calories xx per serving

Fresh Quinoa Pilaf

Ingredients:

• 1 tablespoon olive oil, plus
• 1/2 tablespoon olive oil
• 3/4 cup quinoa, cooked
• 1 1/2 cups water or 1 1/2 cups broth
• 1/2 teaspoon salt
• 1/3 cup walnuts
• 1/4 cup dill
• 1 teaspoon lemon juice 

Directions:

Prep Time: 10 min Total Time: 35 min Yield: 4

1. In a saute pan, pour in the quinoa, broth, tbsp of oil and salt. Cook covered over low heat for about 20 minutes or until water is absorbed and quinoa is tender.
2. While the rice is cooking, lightly toast the walnuts then chop coarsely.
3. Fluff the quinoa with a fork and stir in the walnuts, dill, lemon juice and 1/2 tablespoon olive oil.

Approx. Calories 350 per serving

Mushroom and Almond Rice Pilaf

Ingredients:

• 1 small onion, chopped 
• 1 cup uncooked rice
• 1/4 cup margarine
• 1 can sliced mushroom
• 1/2 cup roasted almonds
• 1 cup chicken broth
• 3/4 cup water
• 1 teaspoon salt
• 1/8 teaspoon pepper

Directions:

Prep Time: 10 min Total Time: 45 min Yield: 4

1. Brown onions in margarine while cooking rice, cook only about half way through rice.
2. Mix together with remaining ingredients in a shallow baking dish.
3. Bake for 20 min. at 375 degrees.

Approx. Calories 410 per serving

Potato & Asparagus Toss

Ingredients:

• 2 lbs small red potatoes (cooked until tender)
• 1 lb asparagus, trimmed (cooked until firm-tender)
• 1 medium sweet onion, coarsly chopped
• 1/4 cup fresh basil leaf
• 1/4 cup balsamic vinegar
• 2 cloves chopped garlic
• 2 tablespoons fresh lemon juice
• 1 dash Worcestershire sauce
• 1/2 cup olive oil
• 2 tablespoons Dijon mustard
• salt and pepper

Directions:
Prep Time: 10 min Total Time: 60 min Yield: 6

1. In a large bowl, combine the potatoes, green beans, onion and basil.
2. Mix/whisk all the vinaigrette ingredients togther (I like to shake it in a small jar).
3. Add in the Balsamic vinaigrette mixture to the warm potato/bean mixture; toss well to coat.
4. Season with salt and pepper to taste.

Approx. 340 calories per serving

Homemade Biscuits

Ingredients:

• 2 cups flour
• 1 tablespoon baking powder
• 1/4 cup cold salted butter
• 1 cup skim milk

Directions:

Prep Time: 10 min Total Time: 30 min Yield: 12

1. Combine flour, baking powder& salt.
2. Cut thebutter into the flour using 2 knives or a pastry blender, keep cutting until the mixture looks like coarse crumbs.
3. With a fork stir in the milk, very gently, until a soft dough forms. Don't over mix.
4. Place the dough on a baking sheet (jelly roll pan) and with floured hands press it into a 9" x 9" square.
5. Use a spatula or the dull side of a knife and cut the dough into 12 biscuits without actually cutting them apart.
6. Bake in 400F oven for about 15-20 minutes or until they are golden.
7. Transfer to a wire rack& cool for about 10 minutes.

Approx. 115 calories per serving

Slow-Baked Mac and Cheese

Ingredients:

• 1 1/2 cups milk
• One 12 oz can evaporated milk (evaporated milk keeps the egg and milk from curdling)
• 1/4 cup (1/2 stick) unsalted butter, melted, cooled to room temp
• 3 large eggs
• 1/2 tsp salt
• 3 cups (12 oz) shredded cheese
• 1/2 pound elbow macaroni or mini penne tubes, par cooked and drained (this means cook them for about five minutes until tender but not completely cooked)
• Freshly ground black pepper to taste
• 1/2 cup grated Parmesan cheese

Directions:

Prep Time: 10 min Total Time: 3 hrs 10 min Servings:

1. Spray the inside of your slow-cooker with cooking spray or grease it with olive oil.
2. Combine milk, evaporated milk, eggs, butter, and salt in slow-cooker and whisk until until smooth (or you can use an immersion blender to do the whisking for you).
3. Add the shredded cheese (not the Parmesan) and macaroni, sprinkle with black pepper (and whatever other spices you want to use). Stir gently with a spatula to coat evenly.
4. Sprinkle the Parmesan cheese on top. Cover and cook on HIGH for 30 minutes.
5. After 30 minutes, reduce the temperature to LOW and cook for 2 to 2 1/2 hours, until custard is set in the center and the pasta is tender.
6. The macaroni and cheese may sit in the cooker on the KEEP WARM setting for 30 minutes before serving. Before dishing it up, I sautéed some bread crumbs with olive oil and sprinkled them over the top to make it a little fancier.

Approx. xx calories per serving.