9. Chicken and Dumplings
You don’t have to go to Cracker Barrel to get this Southern dish! You can make these dumplings right at home and freeze your leftovers to enjoy later.
This is the kind of food Mom used to make when the sniffles set in, and it is still a comfort food classic all these years later. This chicken and dumplings recipe has many of the same magical powers and core flavors of chicken noodle soup—like root vegetables, savory broth, and shredded chicken—but it is made more substantial by the addition of a roux to thicken the soup base and, you guessed it, fluffy dumplings instead of limp noodles. Of course, the real magic is in those pillows of rosemary-scented joy, which soak up the hearty liquid, and, when combined with the juicy chicken, make for one of the most satisfying, savory bites imaginable. Take care of yourself and the ones you love by making them a home-cooked meal of chicken and dumplings. With or without the sniffles, this is one comforting dish.
NUTRITION: 380 calories, 12 g fat (5 g saturated), 810 mg sodium
SERVES 4
YOU’LL NEED
2 Tbsp butter
4 medium carrots, diced
1 medium onion, diced
3 Tbsp plus 2⁄3 cup flour
1⁄2 tsp dried thyme
4 cups low-sodium chicken stock
1 lb boneless, skinless chicken thighs
Salt and black pepper to taste
1 1⁄2 tsp baking powder
1 tsp chopped fresh rosemary
1⁄2 cup 2% milk
1⁄2 cup frozen peas
HOW TO MAKE IT
- Heat the butter in a pot or large saucepan over medium heat.
- Add the carrots and onions and cook for about 5 minutes, until softened.
- Add the 3 tablespoons flour and the thyme, stirring so that the vegetables are evenly coated.
- Slowly add the stock, whisking to prevent lumps from forming. Bring to a gentle simmer.
- Season the chicken thighs with salt and black pepper and add to the pot, submerging them in the stock.
- Poach the chicken for about 8 minutes, until just cooked through.
- Remove to a cutting board to rest.
- Combine the remaining 2⁄3 cup flour with the baking powder, rosemary, 1⁄4 teaspoon salt, and lots of black pepper.
- Add the milk and gently stir until the dough just comes together.
- Form loosely into 8 dumplings and drop them directly into the soup.
- Cover the pot and cook over low heat for 10 minutes, until the dumplings have firmed up.
- Shred the reserved chicken.
- Add to the pot, along with the peas, stirring carefully so as not to break up the dumplings.
- Heat through for 1 minute before serving.
10. Southwest Turkey Burgers
Every list of healthy freezer meals should include a good turkey burger. Made with plenty of spices and a healthy dose of pepper jack cheese, this is one flavorful burger that’s just as good the second time around.
NUTRITION: 470 calories, 26 g fat (7 g saturated), 520 mg sodium
SERVES 4
YOU’LL NEED
2 Tbsp olive oil mayonnaise
1 Tbsp chipotle puree
1 Tbsp lime juice
1 lb ground turkey
1 Tbsp Magic Blackening Rub (1 Tbsp paprika, 1 Tbsp salt, 2 tsp black pepper, 2 tsp ground cumin, 2 tsp garlic powder, 2 tsp onion powder, 1 tsp dried oregano, and 1⁄2 tsp cayenne pepper)
Salt and black pepper to taste
4 slices pepper Jack or Monterey Jack cheese
4 English muffins or potato rolls, lightly toasted
1 avocado, pitted, peeled, and thinly sliced
1⁄2 cup Pico de Gallo (make your own, or buy pre-made)
HOW TO MAKE IT
- In a mixing bowl, combine the mayo, chipotle puree, and lime juice. Reserve.
- Preheat a grill, grill pan, or cast-iron skillet over medium heat.
- Gently form the turkey into 4 equal patties (being careful not to overwork the meat, which makes for dense, tough burgers).
- Season both sides of the burgers with the blackening rub, plus salt and black pepper.
- Cook the burgers on the grill for about 4 minutes, until a nice dark crust has formed on the bottoms.
- Flip and immediately cover with the cheese.
- Continue cooking for about 4 minutes longer, until the cheese is melted and the burger is just firm to the touch.
- Top 4 English muffin halves with the avocado slices and Pico de Gallo, then place a burger on top of each.
- Spoon the chipotle mayo over the burgers and serve.