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1. Chicken Fried Rice

2. Beef and Noodles

3. Couscous Bean Paella

Book Description

Frozen Assets offers a step-by-step plan for spending less time in the kitchen without sacrificing nutrition value. By using these methods one can spend just one day in the kitchen each month and still enjoy a homemade meal for breakfast, lunch and dinner -- every day of the month! With 20 one-week meals plans, readers can cook in advance for the time increment they desire.

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Frozen Assets Lite and Easy: How to Cook for a Day and Eat for a Month

Authors: Deborah Taylor-Hough

Date: November 2002

ISBN: 1891400282

Publisher: Champion Press

Paperback

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6 servings

• 12-oz. long-grain white rice

• 2 tablespoons oriental sesame oil

• 2 cups chicken breasts, cooked and cut into 1/2-inch pieces

• 1 1/2 cup onion, chopped finely

• 2 teaspoons fresh ginger root, pared and minced

• 3 garlic doves, minced

• 1/8 teaspoon red pepper flakes, crushed

• 1 medium zucchini, slice into 1/2-inch pieces

• 1 cup red bell pepper, chopped coarsely

• 1 cup snow peas, stem ends and strings removed; cut into 1-inch pieces

• 9 asparagus spears, cut into 1/2-inch pieces

• 2 eggs, beaten

• 5 tablespoons soy sauce

1. ADVANCED PREP: Cook chicken in large pot of water the night before. Cut cooked chicken into 1/2-inch pieces. Cook rice the night before. Store chicken and rice in separate containers in the refrigerator until ready to prepare. Chop onions and red bell pepper. Mince ginger root and garlic. Slice zucchini into 1/2-inch pieces. Remove strings from snow peas and cut into 1-inch pieces. Cut asparagus spears into 1/2-inch pieces.

2. PREPARATION: Cook onions, ginger, garlic and pepper flakes in 1 1/2 tablespoons sesame oil. Cook over medium-high heat for two minutes. Add zucchini, bell pepper, snow peas and asparagus. Cook, stirring frequently 3-4 minutes or until vegetables are just softened. In separate pan, scramble eggs. Stir eggs, chicken and vegetable mixture into rice. Stir in soy sauce. Put into labeled freezer bag; seal and freeze.

3. TO SERVE: Thaw. Heat in medium-hot skillet with 2 teaspoons oil. Cook stirring constantly 5 minutes, or until heated through.

PER SERVING: 428 CALORIES; 9.00 FAT; 28.20 PROTEIN; 58.3G CARBOHYDRATES; 120MG CHOLESTEROL.

More From This Book:

1. Chicken Fried Rice

2. Beef and Noodles

3. Couscous Bean Paella

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