Nutrition New Community

Top 5 Batch Cooking Recipes

 

It feels good to open your freezer or fridge and see containers full of meals ready to be reheated and eaten. What’s even better is knowing that you don’t have to cook EVERY. SINGLE. NIGHT. And that you have a back-up of meals and recipes ready to go for those days you are short on time, short on patience, or have run out of ingredients for something fresh.

12WBT Free Sample 

All of the recipes below are able to be frozen and will last up to 3 months in the freezer. If you are refrigerating the meals, be sure to consume them within 72 hours or 3 days. Okay, let’s get started!

 Spinach & Ricotta Cannelloni

A vegetarian hero to kick things off. If you’ve haven’t made this yet, now is the time! Serves 6. 331 calories/serve

Ingredients

  • 2 Packets Frozen Spinach (500g), thawed
  • 400g Reduced Fat Ricotta
  • 2 Cloves Garlic (6g), crushed
  • 100g Reduced Fat Cheddar, grated
  • 700g Passata
  • 18 Tubes Cannelloni Pasta Tubes (200g)
  • 3 Handfuls Rocket (120g)
  • 2 Teaspoons Balsamic Vinegar (10g)

Method

  1. Combine spinach, ricotta, garlic and 40g of grated cheese in a bowl. Season with freshly ground black pepper.
  2. Preheat oven to 180C. Pour a little Passata over base of a 20cm x 30cm baking dish.
  3. Fill cannelloni tubes with spinach mixture, using the end of a spoon to push mixture through. Place filled tubes in baking dish.
  4. Pour over remaining Passata and sprinkle with remaining grated cheese. Bake for 35 minutes.
  5. Sprinkle rocket with balsamic vinegar and serve with cannelloni.

 

Moroccan Beef Vegie Parcels

A perfect meal all year round. These can be frozen individually and then reheated in the oven for 30 minutes. Easy! 6 serves. 308 calories/serve

Ingredients

  • 2 Teaspoons Olive Oil (10g)
  • 600g Lean Beef Mince, Raw
  • 1 Onion (145g), finely chopped
  • 2 Celery Stalk (110g), finely chopped
  • 2 Cloves Garlic (6g), crushed
  • 3 Teaspoons Moroccan Seasoning (6g)
  • 1/4 Cups Tomato Paste (60g)
  • 400g Pumpkin, coarsely grated
  • 1/2 Cups Reduced Salt Beef Stock (120g)
  • 1/2 Cups Frozen Peas (70g)
  • 9 Sheets Filo Pastry (162g)
  • 1g Olive Oil Spray
  • 2 Bunches Broccolini (330g), trimmed & steamed
  • 100g Low Fat Natural Yoghurt

 Method

  1. Preheat oven to 200°C and line a large baking tray with non-stick baking paper. Heat 1 teaspoon oil in a large deep non-stick frying pan over medium-high heat. Add the mince and cook for 5 minutes, breaking up any lumps with a wooden spoon, until well browned. Transfer to a bowl and set aside.
  2. Reduce heat to medium and heat remaining oil in the pan. Add the onion and celery, cook for 5 minutes, stirring occasionally, until soft and lightly golden. Add the garlic, seasoning and tomato paste and cook, stirring, for about 30 seconds. Add the pumpkin and cook, stirring, for about 3 minutes or until softened.
  3. Return the meat to the pan and add the stock and peas. Cover and bring to a simmer. Cook over low heat for 5 minutes then uncover and cook, stirring, until any liquid has evaporated. Transfer to a large bowl and cool slightly, then refrigerate to cool completely.
  4. Lay a sheet of filo on a clean work surface and spray with oil. Fold in half crossways. Spray with oil then top with half a filo sheet (cut with scissors) to make a stack of 3. Arrange 1/6th of the mince mixture in a neat pile along one long edge, about 4cm in, and 7cm in on each side. Fold edges over and roll up to enclose. Repeat to make 6 parcels. Place onto the tray, spray with oil and bake for 15 minutes, until golden. Serve with broccolini and yoghurt

 

Penang Chicken 

A 12WBT favourite from way back. Serves 6. 296 calories/serve

​​ Ingredients

  • 1 Tablespoons Red Curry Paste (20g)
  • 800g Lean Chicken Breast, cut into strips
  • 1 X 375ml can Light Evaporated Milk (375g)
  • 1 Teaspoons Coconut Essence (5g)
  • 2 Teaspoons Fish Sauce (10g)
  • 2 Tablespoons Brown Sugar (40g)
  • 2 Tablespoons Peanut Butter, No Added Sugar Or Salt (40g)
  • 250g Broccoli, cut into florets
  • 150g Snow Peas

 Method

  1. Heat a large non-stick frying pan over medium heat.
  2. Add the curry paste and cook, stirring, for 1 minute. Add the chicken and stir to coat in the paste.
  3. Add coconut essence to evaporated milk and stir in can. Then add the ‘coconut milk’ to pan and cook, stirring often, for 2 minutes (don’t let the mixture boil).
  4. Add the fish sauce, sugar and peanut butter. Stir until smooth. Simmer gently for 5 minutes or until the chicken is cooked through (don’t allow the sauce to boil or it will separate).
  5. Meanwhile, cook the broccoli and snow peas in steamer set over a saucepan of simmering water for 2-3 minutes or until tender crisp.
  6. Divide the chicken, sauce and vegetables among serving plates.

 

Slow Cooker Beef With Beans 

Slow cooker owners rejoice! 6 serves. 313 calories/serve. 

Ingredients

  • 2 Teaspoons Olive Oil (10g)
  • 1 Onion (145g), chopped
  • 3 Carrot (183g), sliced
  • 2 Celery Stalk (110g), chopped
  • 2 Cloves Garlic (6g), crushed
  • 700g Lean Beef Chuck Steak
  • 1 1/4 Cups Reduced Salt Beef Stock (310g)
  • 2 Anchovies (10g), chopped
  • 2 Tablespoons Capers (40g)
  • 2 Tomato (334g), chopped
  • 2 X 400g cans Canned Cannellini Beans (470g), rinsed & drained
  • 1/2 Cup Flat Leaf Parsley (10g), chopped

Method

  1. Heat oil in a frying pan over medium-high heat and cook onion, carrot, celery and garlic for 5 minutes, stirring occasionally, until soft. Transfer to slow cooker.
  2. Add beef to pan. Cook for 5 minutes, turning to brown all over. Add to slow cooker. Pour in stock and add anchovies, capers and tomatoes. Cover and cook on low for 7 hours, then add beans and cook for 1 hour, until heated through. Season well with freshly ground black pepper.
  3. Remove beef and pull apart with tongs. Return to slow cooker and mix with other ingredients. Divide between serving bowls and sprinkle with parsley.

 

Berry Carrot Loaf

Fruit and vegetables in the one loaf… winning! This can be eaten for breakfast (great for when you’re in a rush or eating on the go) or as a snack. Delicious warm or cold. Serves 10. 297 calories/serve.

Ingredients

  • 1/3 Cups Oil, Canola (80g)
  • 1/2 Cups Honey (170g)
  • 100g Low Fat Natural Yoghurt
  • 2 Cage Free Eggs (100g)
  • 1 Teaspoons Vanilla Essence (5g)
  • 2 Carrot (122g), coarsely grated
  • 100g Raspberries
  • 100g Fresh Blueberries
  • 1 Cups Rolled Oats (90g)
  • 2 Cups Self Raising Wholemeal Flour (300g)
  • 1 Teaspoons Ground Cinnamon (2g)

Method

  1. Preheat oven to 180°C. Lightly oil a 21 × 11cm (base measurement) loaf pan and line with non-stick baking paper.
  2. Whisk the oil, honey, yoghurt, eggs and vanilla in a large bowl until combined. Mix in the carrot then fold the berries through.
  3. Place the oats into a food processor and process until finely ground. Add to bowl along with flour and cinnamon. Fold together until evenly combined. Transfer to loaf pan.
  4. Bake for 50 minutes, or until a skewer comes out clean when inserted into centre. Cover loosely with foil if top is becoming too brown during cooking. Stand in tin for 10 minutes, then turn out onto a wire rack to cool.
For more 12WBT recipes, check out our website www.12wbt.com and why not join our next Round!

You may also like

Leave a Reply

Your email address will not be published.

More in Community