Healthy Frozen Dinner Options for a Busy Lifestyle
Believe me when I say, I understand life gets busy. Here it is, almost all the way through April and I am just now finding time to write this month's blog! Sometimes life is too busy to prep and cook food. There are times when eating out or tossing a frozen dinner in the microwave are going to happen. But, there are some healthy options for us out there that will help keep us on track. Some healthy options for frozen meals are the following brands. Click on the names to be taken to the product's website.
EatingWell frozen meals have 8 different flavors such as Cherry Port Pork, Indian Inspired Chicken, and Korean Inspired Beef. Protein amount ranges from 15-24 grams and sodium ranges from 750-450 mg per meal. Per meal, I prefer sodium stay under 490 mg, but most frozen meals will have much higher levels. All meals include a protein, whole grains and a vegetable.
Good Food Made Simple frozen meals provide 12 great flavors like buffalo style chicken, chicken black bean, and chicken enchiladas verdes. All entrées are made with organic items and are free of artificial ingredients such as preservatives, fillers, and MSG. Watch the saturated fat on these products; pick those with less than 5 grams saturated fat per meal. Some had up to 7 grams saturated fat, which is just too high for weight loss.
Red’s Natural Foods makes burrito bowls without preservatives, with all natural ingredients, and meat raised without antibiotics. They have a chicken, carnitas and veggie burrito bowl that are all 270-390 calories, 2-5 grams of saturated fat, 7-19 gram of protein and 250-650 mg of sodium. It is best to get at least 20 grams of protein at each meal, but a healthy snack a few hours later could make up for the low protein content of these meals.
Lúvo products keep their sodium under 500 mg and calories under 370, which is amazing for frozen meals. They even offer vegan bowls and breakfast. All their frozen meals include at least 1 cup of vegetables. Lack of vegetables would be my biggest complaint about most frozen meals on the market.
Saffron Road is the option to chose if you’re looking for ethically sourced fish dishes. These dishes include Sesame Ginger Salmon, Lemongrass Basil Fish, Masala Curry Fish, and Thai Red Curry Fish bowl. Their other frozen entrées include many flavors inspired by the middle east, yum!
Blake’s All Natural makes all their recipes by scratch, by hand, in small batches. If you must have something that reminds you of Grandma’s home cooking, their pot pies and pastas are what you’re looking for. Family sized frozen meals are also available if you need to feed the whole clan. Watch out though, these product are heavy on the carbohydrates and are lacking the vegetables that this dietitian wants everyone to increase.
Amy’s Kitchen is another great alternative for those with allergies. These product are completely vegetarian and do not contain some of the most common allergens such as nuts, poultry, shellfish, fish, and dairy. They have the widest variety of flavors since they have been on the market for decades.
Resource: Schaeffer, J. (2016, November). Frozen Food Innovations. Today's Dietitian, 18(11), 37-41.
Recipe Corner
Mexican Zucchini Burrito Boats
Time: 55 minutes
Serves 4 boats:
Ingredients:
2 large zucchini
1 (15 oz) can black beans
1/2 cup cooked brown rice (1/4 cup uncooked rice cooked in 1/2 cup water)
1/2 cup salsa
1 red bell pepper, cored and diced
1/2 cup red onion, diced
1 jalapeño, cored and diced
1 tablespoon and one teaspoon olive oil
2 teaspoons cumin
1 teaspoon chili powder
1/2 cup fresh cilantro, finely chopped
salt to taste
1/2 cup shredded pepper jack cheese
Directions:
1. Dice the onion, red bell pepper, and jalapeño.
2. Grease a 9x13” casserole dish. Set aside. Slice each zucchini on half lengthwise. Using a melon baller or metal teaspoon, hollow out the center of each zucchini. Lightly brush the ops with a small amount of olive oil. Place them side down in the casserole dish.
3. Warm 1 tablespoon of olive oil in a large skillet over medium heat. Add the onion peppers. Cook 2-3 minutes. Add the rice and beans along with he salsa, chili powder and cumin. Stir everything together and continue to cook for 5 minutes then remove skillet from heat. Set aside.
4. Preheat the oven to 400. Stir in 1/4 cup cilantro and salt to taste to the filling. Spoon the filling inside of each zucchini until they are full. Sprinkle each one with cheese, arrange them in the pre-greased dish and cover with foil. Bake 25 minutes.
5. Remove foil and set oven to broil. Cook for 5 mire minutes, until the cheese is bubbly and golden brown.
6. Allow burrito boats to cook for 5-10 minutes then top with fresh cilantro and serve.
7. Save any filling that didn’t fit in the zucchini boats to put on a salad and take to work for lunch later in the week.
Buffalo Chicken Lettuce Wraps
Time: 1 hour 10 minutes
Serves: 6
Ingredients:
1 pounds boneless skinless chicken breast, cut into bite-size pieces
1/2 cup buffalo sauce, plus more for drizzling when finished (I prefer Frank’s Red Hot)
2 cups plain panko bread crumbs
4-6 large soft leaves of lettuce(I used Romaine leaves. Things got messy, not necessarily a bad thing)
1 cup cooked quinoa
1/2 cup diced tomatoes
1/2 cup diced avocado
Blue Cheese or Ranch dressing for garnish (I prefer Bolthouse Farms because they are low fat and low calorie)
Directions:
1. Toss chicken in the buffalo sauce, cover, and refrigerate at least 30 minute
2. Cook quinoa, dice tomatoes, dice avocado, prep the leaves you will use for the taco shell
3. Preheat the oven to 375 and lightly grease (with Pam cooking spray) a baking sheet.
4. Pour breadcrumbs into shallow dish. Coat each chicken piece evenly and place them on the prepared baking sheet.
5. Bake for 30 minutes.
6. Assemble the wraps, fill each leaf of lettuce with quinoa, tomatoes, and avocado. Tip with the crispy baked buffalo chicken, drizzle with blue cheese or ranch and sprinkle with green onions.
7. Save leftovers to take to lunch the next day. They are even good cold on top of a salad.
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