Family recipes and binders
Dividers that match how you cook
Dividers should match your week: breakfasts, weeknights, pots of soup, sweets, and holidays. A system based on a cuisine you do not cook will not get used.
Family recipes · 4 min read · Updated 2026-11-05
In the portions written below, protein is about 32–40 g, calories about 280–490, and sodium about 130–180 mg. Those are rounded kitchen estimates before extra cheese, bread, or a heavy pour of sauce.
More than six dividers and you will file nothing. Start with fewer.
How to run it
- Name dividers after meals you cook, not after a catalog.
- Put the most-used section in the front.
- Leave a 'to file' pocket for cards that are still on the counter.
- Revisit the names after ten recipes and rename what you never open.
Cook these
Lemon herb chicken with rice
40 min · serves 4
- Protein
- 40 g
- Sodium
- 180 mg
- Calories
- 490
Protein, sodium, and calories are rounded kitchen estimates, not a lab test or a medical plan.
This is the plain roasted chicken you can turn into soup, a salad, or a rice bowl. Do not drown it in dressing on Sunday.
Ingredients
- 1 3/4 pounds boneless skinless chicken thighs
- 2 tablespoons olive oil
- 2 lemons
- 3 garlic cloves, chopped
- 1 teaspoon dried oregano
- 1/2 teaspoon black pepper
- 3 cups cooked rice
- a cucumber, for a side salad
Method
- Heat the oven to 400°F. Toss the chicken with oil, the juice of one lemon, garlic, oregano, and pepper.
- Roast 22–28 minutes, to 165°F in the thickest piece.
- Slice and serve over rice with the second lemon. Cucumber on the side, not mixed in, so tomorrow's lunch is not wet.
Fridge 4 days. Freezer: best quality within 2 months (sliced chicken). If you serve it hot, reheat to 165°F with a food thermometer.
Storage times are general guidance, not a lab test of this recipe. A shorter package or recipe instruction governs. Freezing and reheating do not rescue food left out too long, or a heat-stable toxin that already formed. USDA FSIS: Leftovers and Food Safety and USDA FSIS: Freezing and Food Safety.
Chill cooked rice promptly. Vomiting-type Bacillus cereus illness is generally tied to rice and other starchy foods, and that emetic toxin can survive heat that kills the bacteria. FDA Bad Bug Book: Bacillus cereus.
Also used in A holiday section for the binder, A two-week dinner rotation for weight loss, Dinners around 40 grams of protein.
Unsalted chicken and vegetable soup
50 min · serves 6
- Protein
- 32 g
- Sodium
- 130 mg
- Calories
- 280
Protein, sodium, and calories are rounded kitchen estimates, not a lab test or a medical plan.
A carton of regular chicken broth can put 700 mg of sodium in a single cup. Water, chicken, and vegetables make a real broth.
Ingredients
- 1 1/2 pounds boneless skinless chicken breast or thigh
- 8 cups water
- 2 carrots, sliced
- 2 celery ribs, sliced
- 1 onion, diced
- 2 garlic cloves
- 1 bay leaf
- a handful of parsley
- black pepper
- 1 cup small pasta or rice, optional
Method
- Put the chicken, water, vegetables, garlic, and bay in a pot. Bring to a simmer.
- Cook 20–25 minutes, until the chicken reaches 165°F. Remove it, shred it, and return it to the pot.
- Add pasta or rice if you want a heartier bowl, and cook until tender. Pull the bay leaf. Add parsley and pepper.
Fridge 4 days. Freezer: best quality within 3 months. If you used pasta, it will drink the broth; freeze the soup without pasta and add it when you reheat. If you serve it hot, reheat to 165°F with a food thermometer.
Storage times are general guidance, not a lab test of this recipe. A shorter package or recipe instruction governs. Freezing and reheating do not rescue food left out too long, or a heat-stable toxin that already formed. USDA FSIS: Leftovers and Food Safety and USDA FSIS: Freezing and Food Safety.
Chill cooked rice promptly. Vomiting-type Bacillus cereus illness is generally tied to rice and other starchy foods, and that emetic toxin can survive heat that kills the bacteria. FDA Bad Bug Book: Bacillus cereus.
Also used in Breakfast when mornings are hard, Freezer burritos, Freezer meals for hectic weeks.
Details that matter
- Write the story in the margin: who cooked it, the holiday, the pan they used, the thing they never measured.
- One recipe this weekend is enough. A binder that starts with forty blank pages stays blank.
- Copy the card in pencil first if the original is fragile, then write a clean page.
Easy mistakes
No index
Twenty pages in, you will not remember which divider holds the soup. Number the pages and keep a list in front.
Recipes with no yield
Write how many people it fed, even if the answer is 'our table of six, with leftovers.'
Grocery starter
- 1 3/4 pounds boneless skinless chicken thighs
- 2 tablespoons olive oil
- 2 lemons
- 3 garlic cloves, chopped
- 1 teaspoon dried oregano
- 1/2 teaspoon black pepper
- 3 cups cooked rice
- a cucumber, for a side salad
- 1 1/2 pounds boneless skinless chicken breast or thigh
- 8 cups water
- 2 carrots, sliced
- 2 celery ribs, sliced
Questions
How should I store lemon herb chicken with rice?
Fridge 4 days. Freezer: best quality within 2 months (sliced chicken). If you serve it hot, reheat to 165°F with a food thermometer.
How much protein is in a serving?
Lemon herb chicken with rice is about 40 g; Unsalted chicken and vegetable soup is about 32 g. These are kitchen estimates, not a lab analysis.
What is the easy mistake here?
More than six dividers and you will file nothing. Start with fewer.