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Frozen Vegetables Are Hot!

Chill out: Veggies from the freezer are fast, easy and convenient

'Halfway Homemade' Recipes With Frozen Veggies

If you'd like to venture beyond the standard microwave veggies, here are a couple of 'halfway homemade' recipes spotlighting frozen vegetables.

Easy Mu Shu

Journal as: 1 cup vegetables without added fat + 1 slice bread + 1 serving lean meat without added fat
OR 1 cup hearty stew
OR 1 cup entree salad with meat, poultry, or seasfood with light seasoning
OR 1 frozen dinner light, pasta or rice dish with fish.

I literally pulled this dish together in 10 minutes!

1 tablespoon canola oil
16-ounce bag Asian stir-fry veggies (available at Whole Foods and other stores)
2 teaspoons minced bottled garlic
2 cups meat or substitute of your choice (try frozen, cooked, tail-off shrimp that's been thawed; shredded roasted chicken or pork; or diced tofu)
3 cups shredded Chinese or Napa cabbage, packed (or substitute regular cabbage)
2 large eggs, beaten with 2 teaspoons water (you may use 1/4 cup egg substitute in place of one of the eggs)
3 tablespoons bottled hoisin sauce (available in most supermarkets)
6 flour tortillas

  • Start heating the canola oil in the middle of a nonstick wok or large nonstick frying pan or skillet. Add the bag of vegetables and the garlic; stir-fry for about 2 minutes.
  • Add the meat or tofu and the cabbage; stir-fry for about 2 more minutes. Push the vegetable mixture around the sides of the wok or pan to make a 4-inch wide opening in the center.
  • Pour the beaten eggs into the opening and let cook there for a minute. While you're waiting, grind some black pepper lightly over the top. Start tossing the mixture together to finish cooking the eggs (about 1 minute more). Drizzle the hoisin sauce over the top of the mixture and toss to blend well.
  • Soften tortillas by heating briefly in the microwave. Place some of the vegetable mixture into center of each tortilla and roll up like a burrito. Repeat with remaining tortillas and vegetable mixture.

Yield: 6 servings

Per serving (with shrimp): 283 calories, 18.5 g protein, 35.5 g carbohydrate, 7.8 g fat, 1.3 g saturated fat, 163 mg cholesterol, 6 g fiber, 460 mg sodium. Calories from fat: 25%.

Quick Spinach Italiano

Journal as: 1/2 cup vegetables with 1 tsp fat maximum

You can whip up this side dish in about 5 minutes.

1 pound frozen spinach leaves (cut, not chopped, works best), partially thawed
1 1/2 tablespoons olive oil
2 teaspoons bottled minced garlic
Freshly ground black pepper
Salt to taste (optional)
2 tablespoons shredded Parmesan cheese (available in bags and tubs)

  • Add olive oil to large, nonstick frying pan or skillet and heat oil until hot, but not smoking, over medium heat. Add garlic; saute for 30 seconds or so.
  • Stir in the spinach leaves; saute for a few minutes or until spinach is tender.
  • Add pepper to taste. Sprinkle Parmesan over the top and serve.

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