Dinnertime hasn't always been an occasion for the family to sit down together, share food and touch base. In fact, middle-class American households didn't adopt the idea of having a dining-room table set aside just for eating until around 1850.
Today, we know family sit-down dinners provide huge benefits to kids (better grades, less depression and drug use) and families (lower risk of obesity). But cooking nightly can be exhausting and time-consuming if you're trying to work from home, teach the kids, keep the house in order and find time to work out!
We think the smart move is to cook once or twice a week and freeze individual-size portions for use later as a repeat meal or as the base for some other tasty dish.
Many recipes at DoctorOz.com (search for "10 Healthy Meals to Freeze & Enjoy Later") and in Dr. Mike and Dr. Crupain's new book, "The What to Eat When Cookbook," created by master chef Jim Perko, are great for freezing and reheating. For example:
SPRING CHICKEN RAGOUT
Start to finish: 2 hours (active time 1 hour)
Servings: 6
1/4 cup extra-virgin olive oil
2 stalks (about 1 1/4 cups) celery, cut into 1/3-inch dice
1 small yellow onion or 1 large spring onion with green (about 1 1/4 cups), finely chopped
1 large leek (about 1 1/4 cups), finely chopped
1 large carrot (about 3/4 cup), peeled, cut into 1/3-inch dice
1 cup hot water
1/2 teaspoon saffron threads, crumbled
2 pounds bone-in chicken thighs (about 8), skin and extra fat on edges removed
1 cup dry white wine
4 large fresh thyme sprigs
1/4 cup fresh lemon juice, preferably Meyer lemon
1 teaspoon lemon zest, preferably Meyer lemon, finely grated, plus more (optional garnish)
Kosher salt
Freshly ground black pepper
1 bunch asparagus (about 16 ounces), tough ends trimmed, stalks cut into 1 inch pieces
1 bunch (3 1/2 cups) lacinato kale, ribs and stalks removed, leaves cut crosswise into thin strips
1/2 cup fresh peas, shelled
10 large fresh basil leaves
Dried crushed red pepper flakes
1. Pour the olive oil into a heavy large pot or Dutch oven over medium heat. Add the celery, onion, leek, and carrot, and saute until slightly softened, 10 to 12 minutes.
2. Meanwhile, combine 1 cup hot water and saffron. Let stand while the vegetables are cooking.
3. Add the chicken, water with saffron, wine, thyme, lemon juice and zest to the pot. Season with 1 teaspoon each salt and pepper. Bring to a simmer. Reduce to medium-low heat, cover and simmer for 20 minutes. Turn the chicken over and simmer until the chicken is cooked through, 15 to 20 minutes more.
4. Meanwhile, blanch the asparagus, kale and peas in another large pot of boiling salted water until crisp-tender, 3 to 5 minutes. Drain well, cool and package into six portions for freezing. Label and date.
5. Transfer the chicken from the pot to a work surface. Let stand until cool enough to handle. Shred the chicken, discard the bones, and return meat to the pot. Continue to cook until the liquid is reduced to a sauce consistency. Cool to 40 degrees within four hours, then package for freezing into six or fewer individual servings. Label and date.
6. When preparing to serve, defrost the number of portions of frozen ragout and vegetables you want to use in the refrigerator in a bowl overnight. Then, put the chicken in sauce into a pot and heat. When heated, add defrosted veggies to warm through. Taste and season with more salt and pepper as needed. Garnish with basil, dried crushed red pepper flakes and additional lemon zest, if desired.
Tip: Serve as an entree with whole grain pasta; as a warm salad with romaine or radicchio lettuce cups; or mix warm ragout with yogurt and serve on 100% whole-grain toast.
Distributed by King Features Syndicate, Inc.
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