Meal Planning Tips

STEPS TO SUCCESS MEAL PLANNING:


1. Plan Ahead

a. Set aside a little time once a week to plan for the week ahead. Choose your recipes accordingly, and shop for perishables and any speciality ingredients that you will need for your recipe.

b. This is also a good time to quickly check your stock of staples in the pantry, refrigerator, or freezer and replenish what is running low.

2. Read the recipe

a. Read the recipe from start to finish before beginning. This will allow you to visualize the steps of the recipe.

b. Each recipes details the flow of preparation that is done simultaneously. For example, chop vegetables while rice is cooking or meat is browning.

3. Gather the ingredients and equipment

a. Look over the ingredient list, gather the ingredients you will need and place on your work surface.

b. As you read the recipe steps, gather the equipment needed for preparation, cooking, and serving.



QUICK COOKING STRATEGIES:

• Begin cooking the component of the recipe that takes the longest first. This is usually the meat or starch.

• If a recipe calls for an ingredient to be used in two different places, such as chopped cilantro in a sauce and as a garnish, chop all of it at once, and set aside part of it for later use.

• Use quick-cooking starches such as couscous and orzo, which are real time savers to round out your meals.

• Pound meats such as chicken breasts to an even thickness. This will allow them to cook quickly and evenly.

• “Doctoring up” jarred pasta sauces with additional herbs, garlic and broth is a great short cut to homemade flavor in recipes.

• Cooking bell peppers in the microwave brings out their natural sweetness while cutting down on prep. time.

• Purchase rotisserie chickens or turkey breasts - remove the skin, dice or shred the meat and use in recipes.

• Get potatoes started in the microwave to pare down the overall cook time.

• Cut food into smaller evenly sized pieces to cook faster and more evenly.

• Cook foods side by side in the same pan. This technique is convenient and saves time in clean-up.

• Fill in time gaps by multitasking. If water is coming to a boil for the pasta, use that time to prepare other ingredients.

• Find new ways to cook dishes that are traditionally baked in the oven. Stove top or microwave cooking usually takes much less time and keeps the kitchen cooler during the warmer months.

• Keep several types of canned tomatoes on hand, such as tomatoes with seasonings or with green chiles, They not only add great flavor but also spare you the work of preparing additional ingredients.

• Draining pasta over washed fresh spinach leaves or frozen peas before tossing them together saves time as well as clean-up

• Purchase convenience foods such as frozen biscuits, canned soups or pre-cut, pre-washed produce to help get dinner on the table faster.



MORE FLAVOR IN LESS TIME:

• Cook pasta directly in broth or sauce rather than water to impart more flavor.

• Add small amounts of sugar to enhance flavors and promote browning in recipes.

• Add interesting spices to give foods authentic flavors.

• Choose flavor-packed ingredients like lemon zest, garlic, chipotle peppers, red curry paste, fresh or dried herbs and stronger-flavored cheeses such as Asiago.

• Toast ingredients such as nuts, spices, grains, and bread crumbs to intensify their flavor in a short amount of time.

• Caramelize tomato paste which brings out a depth of flavor in just minutes.

• Roast foods at high temperatures or finish them under the broiler for deep, caramelized flavor.



BEAT THE CLOCK:

By stocking and organizing your pantry, refrigerator and freezer, you will find yourself in control of the clock.


IN THE PANTRY

A well stocked pantry contains the building blocks for all your recipes

• Every month or so, stock up on pantry items that you can keep on hand.

• Create a master grocery list of staples and keep a running inventory. Examples - rice, pasta, canned tomatoes, chicken broth, condiments, spices and long-storing produce such as garlic and onions.



IN THE REFRIGERATOR

Some up-front work with fresh groceries will save you crucial time when ready to cook.

• Wash broccoli and cauliflower and cut them into florets. These will keep well for the week and can be quickly steamed or added to stir-fries or pasta dishes.

• When chopping vegetables for tonight’s recipe, chop a little extra for another meal in the next few days.

• Buy pre-shredded cheeses whenever possible, with the exception of Parmesan cheese, which is much better tasting when grated fresh.

• Use pre-packages, pre-washed produce items or foods from the supermarket’s salad bar to help you with preparation.

• When a recipes calls for a half pound of cooked pasta, cook the entire box and refrigerate the rest for another day.

• Rinse bunches of fresh herbs, re-cut stems and place into a container of water. When called for in a recipe, just snip off what you need.

• If you’re roasting or grilling chicken, go ahead and double the amount. It will taking just about the same amount of time, and you will be ahead of the game for another night.



IN THE FREEZER

The freezer is a great place to start when you want to get ahead.

• Plan on having some easy meal-starters, such as cooked ground beef, diced chicken and cooked rice. These can be thawed easily and ready to go in minutes.

• Purchase chicken breasts or chicken tenders in bulk. Dice or thinly slice them before freezing. Take them out of the freezer the night before and allow them to thaw in the refrigerator all day.

• Pack foods in medium or large freezer bags and flatten as thinly as possible to make them ready for quick thawing.

• It takes the same amount of time to prepare 8 cups of rice as it does to prepare 2 cups. Freeze cooked rice in 1-2 cup portions. Simple reheat in the microwave when ready to use.

• Freeze leftover broth in ice cube trays, then place cubes into freezer bags for quick, flavorful sauces.

• Chop leftover bread into crumbs and freeze for use as crunchy topping for fish or pasta.



FOOD SAFETY AND STORAGE

When stored properly, foods stay fresher for longer periods of time, and they are ready when you are.

• When ready to use fruits and vegetables, wash well under running water.

• Cut raw fish, poultry or beef on a separate cutting board from raw vegetables or fruit to avoid cross-contamination.

• Cook foods to proper temperatures. Harmful bacteria are destroyed when food is cooked properly. Use an instant-read thermometer, and remember to wash thoroughly in hot, soapy, water after each test.

• To check internal food temperatures, be sure to place the thermometer into the thickest part of foods, away from bone and/or fat.

• When cooking in a microwave over, cover, stir and turn food for even cooking.

• Refrigerate or freeze prepared food within 2 hours.

• Wrap and label leftovers with the date, then eat or within 3 to 4 days. Once a week discard old leftovers.

• Refrigerate uncooked ground meat and poultry for only 1 or 2 days, or freeze for 3 to 4 months.

• Refrigerate cooked ground meat and poultry for 3 to 4 days, or freeze for 2 to 3 months.



A WELL STOCKED PANTRY:

Half the battle against time is won by avoiding the grocery store when time is tight. With a full pantry, your options are limitless when it’s time to cook and there is no time to shop. It’s well worth your while to shop ahead and stock staples such as these in your kitchen;Pantry basics: Canned or jarred goods: Pasta and grains: Condiments, sauces, etc.

• vegetable / olive oil • Canned tomatoes • Penne • Ketchup

• Nonstick cooking spray • tomato sauce, paste • Spaghetti • Barbecue sauce

• All-purpose flour • Marinara sauce • Fettuccini • Salsa

• Sugar and brown sugar • Ripe and green olives • Linguine • Honey

• Cornstarch • Roasted red bell peppers • Lasagna • Maple syrup

• Dried bread crumbs • Artichoke heats • Elbows • Peanut butter

• Crackers • Sun-dried tomatoes • Shell Pasta • Jams, jellies, preserves

• Cornmeal • Broth • Orzo • Soy sauce

• Corn muffin mix • Creamed soups • Ditalini • Hot sauce

• Herbs, spices, seasonings • Tuna • Egg noodles • Yellow mustard

• Sandwich bread • Black beans • Instant rice • Dijon mustard

• French or Italian bread • Diced green chiles • Brown rice • Mayonnaise

• Flour tortillas • Chipotle peppers Shelf Stable Produce: • Prepared pesto

• Corn tortillas • White potatoes • Salad dressings

• Prebaked thin pizza crust • Red potatoes • Assorted Vinegars

• Snack chips • Sweet potatoes

• Nuts • Onions • Raisins • Garlic



REFRIGERATOR BASICS

These staples are must-haves for your refrigerator. Check your stock regularly for freshness to avoid any unpleasant surprises in the crucial moment.

• Eggs • Butter or Margarine • Milk • Sour cream

• Cream cheese • Shredded cheese • Parmesan cheese • Pizza dough crust

• Bacon • Deli meats • Salad mix • Cucumbers

• Carrots • Zucchini • Bell peppers • Apples

• Oranges • Lemons • Limes



FREEZER BASICS

The freezer tends to be an overlooked area to shave of precious time. To save even more time, separate and wrap meats into individual pieces for quick thawing and convenient portioning.

• Vegetables • Ground beef & turkey • Chicken breasts • Pork chops

• Cooked Chicken • Ravioli / Tortellini • Pork / Beef Tenderloin • Sausage