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
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
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
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
- 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
- Add pepper to taste. Sprinkle Parmesan over the top and serve.