One Shot Cooking for 7 Slam Dunk Meals!
Busy Mom’s MAKE IT QUICK!
Cook Once...Eat for a Week!
ANYONE who wants to eat! Singles to super-sized
necessary to play the game: Large cooking pans,
freezer-ready casserole dishes, freezer bags with zip-tops,
and a variety of shallow, plastic freezer containers.
of the Game: PLAN AHEAD - Make a date with yourself
with a "no-cancellation" policy! The penalty
for cancellation is disorganization, fast food meals,
your recipes. Be aware of what freezes and
* Plan meals around several key foods - ground beef,
chicken, roast, etc.
* 1st String Players: soups, stews, chili, meat sauces,
lasagna (and other pasta combination dishes), rice
* Avoid: dishes with mayonnaise, sour cream, cooked
your shopping list by category. Organize your
grocery list according to aisles such as: produce, dairy,
meats, canned goods, etc.
and stock your kitchen.
* Keep a supply of healthy foods on hand for quick nutritious
* Stock up on fresh fruits and vegetables, poultry,
fish, yogurt, low-fat cheeses, whole-grain cereals and
* Buy foods with a long shelf life such as canned tuna
and salmon, beans, pasta, rice, tomato sauce, and broth
* Stock your freezer with frozen fruits and vegetables
for quick preparation.
* Take advantage of your supermarket salad bar and deli
for precut vegetables, fruit, meat, etc.
* Save time by purchasing pre-cut and pre-cooked ingredients
(chicken cuts, potatoes and other fresh, canned, or
packaged fruits and vegetables)
* Buy in bulk when possible especially when your favorite
food items are on sale.
all necessary cooking equipment: baking dishes,
pots, storing containers, foil, plastic wrap, spoons,
* ALWAYS have a BIG pot on hand! Remember you're “MAKING
IT QUICK” and cooking for a week! Make
the initial investment and select a pot with a thicker
bottom for even heating, less burning, and quicker cleanup.
all necessary food: chop, mince, shred, etc.
vegetables, cheeses, meats. Organize your "steps."
This simplifies the prep process and eliminates the
possibility of forgetting foods cooking on the stovetop
or in the oven.
* Save MEGA time by purchasing prepared food at supermarket
salad bar, deli or meat department. You might spend
a little more, but the investment is well worth the
time you'll save!
Cook the basics: Prepare "key foods" such
as ground beef, chicken, or stock for soups (shortcut:
use canned broth, bouillon cubes or granules)
the recipes. Make double or triple batches
and extend the life of your one-shot cooking to 2, 3
or 4 weeks of meals.
to room temperature.
* General Rule: Perishable foods, such as meat, poultry,
fish, eggs and dairy products, should not be at room
temperature longer than TWO hours TOTAL! This TOTAL
includes every time the food is prepared. In other words,
you cannot leave food out for 2 hours, refrigerate or
freeze, thaw and serve and leave out another 2 hours
before storing. Remember: 2 hours TOTAL TIME!!!
* Once food is cooked, cool it quickly to warm (about
100®¨ F) before freezing to retain the best
flavor and quality. The slower food freezes, the larger
the ice crystals; this can result in unappealing, mushy
food your family will surely refuse to eat!
* Do NOT place hot foods in the freezer - this can result
in partially thawing already frozen foods.
* For best results, stir food every 15 minutes while
it is cooling; package and freeze accordingly.
and store in appropriate containers.
* Follow the "3 Bears Rule": If food is too
hot, the lid will invert. If food is too cold, you risk
the growth of bacteria. For "just right" food,
crack the lid and let it cool slightly; stir occasionally,
seal and store for perfect freshness.
* Let containers cool a bit more before putting them
in the refrigerator or freezer; putting steaming hot
food will heat up the inside of the fridge or freezer
to an unsafe level.
* Select shallow containers that cool faster in the
* DO NOT leave food out overnight! This is the perfect
breeding ground for nasty bacteria!
* You select the portion sizes for storing: you can
package for 1-6 people depending on your family's needs.
Improve food quality by separating and refrigerating
portions for your next meals before you set food on
with recipe name, date, thawing and reheating instructions.
food in refrigerator or freezer.
* Although an extra freezer is nice, it is not necessary.
Learn to make the most of your space by stacking and
storing food items in Ziploc bags, or foil-packets.
* Do NOT freeze more than 1/10 of the capacity of your
freezer at one time or
freezing will be too slow.
* Allow adequate space around the food so air can circulate
* To quick-freeze foods: Arrange foods in a single layer
on a cookie or baking sheet.
Freeze uncovered or covered with an inverted pan until
solid. Package and freeze for easy removal. This works
especially well with meat patties, chicken pieces, baked
goods, and small appetizers.
Your Inventory. Make a menu list to track what
goes in and what comes out!
food in refrigerator or follow directions according
to specific recipe. NEVER thaw any food at room temperature!
Most foods can be placed in the refrigerator to thaw;
put them in the night before and all you'll have to
do the next night is reheat and enjoy!
according to packaged directions.
* Cook double or triple meals - eat one tonight and
freeze the other.
* Freeze components rather than whole meals. Freeze
broth, rice, vegetables, and other freezer-safe foods
separately; use as needed for soups, stews, casseroles,
and stir-fry dishes.
you Win: Gain valuable time for activities
OUTSIDE the kitchen! Save money, time, energy, and stress!
too time-consuming, too difficult and hardly worth the
effort of providing hot, healthy meals for you and your
family every night of the week? WRONG!!! Even though
this is a challenge for even the queen of organization,
it's well worth the endeavor! Remember: Even small investments
reap valuable rewards!
The first one to the finish line is definitely the ultimate
Busy Mom’s MAKE IT QUICK COOKBOOK”
by Jyl Steinback (Meredith Books)
Toll Free Number: 1-866-LIVE FIT