Description
A detailed guide to creating single-serving freezer meals that maintain flavor and texture.
Ingredients
Scale
- 1 cup cooked quinoa
- 1/2 cup black beans, rinsed and drained
- 1/2 cup diced bell peppers
- 1/4 cup corn
- 1/4 cup diced onion
- 1 tablespoon olive oil
- 1 teaspoon cumin
- Salt and pepper to taste
- 1/4 cup shredded cheese (optional)
Instructions
- Heat olive oil in a skillet over medium heat.
- Add onions and bell peppers; sauté until soft.
- Stir in black beans, corn, quinoa, cumin, salt, and pepper; mix well.
- Cook for an additional 5 minutes, stirring occasionally.
- Remove from heat and let cool.
- Portion into freezer-safe containers and top with cheese, if desired.
- Seal containers and freeze for up to three months.
- To reheat, microwave for 3-5 minutes or until heated through.
Notes
- You can substitute quinoa with rice or couscous.
- Add cooked chicken or turkey for a protein boost.
- Experiment with spices for different flavor profiles.
- Consider garnishing with fresh herbs before serving.
- Prep Time: 15 minutes
- Cook Time: 10 minutes
- Category: Main Dish
- Method: Sautéing, Freezing
- Cuisine: Mexican
Nutrition
- Serving Size: 1 meal
- Calories: 350
- Sugar: 2g
- Sodium: 400mg
- Fat: 10g
- Saturated Fat: 2g
- Unsaturated Fat: 8g
- Trans Fat: 0g
- Carbohydrates: 50g
- Fiber: 12g
- Protein: 12g
- Cholesterol: 10mg
Keywords: freezer meals for one, single serving meals, meal prep