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11 Ways To Dress Up Your Frozen Veggies

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In concept, frozen veggies are health food perfection: They're cheap, generally free of additives, and they won't go bad if you forget about them. 

But on a real-world dinner table, they're a little less revelatory. Most of us ending up tossing them in the same boring combination of butter, salt, and pepper, forcing them down in the name of nutrition rather than deliciousness. 

We're here to tell you it doesn't have to be this way (seriously, check out these 12 foods that taste better frozen). These 11 recipes prove a bag of broccoli can be good for you and tasty at the very same time. Welcome to your frozen veg-tervention.

broccoli saute
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Broccoli and Carrot Sauté

Prep time: 3 minutes / Total time: 14 minutes / Servings: 4

Coat a 10" non-stick skillet with cooking spray and place over medium-high heat until hot. Add 2 c frozen broccoli florets2 c frozen sliced carrots1 c frozen chopped onions, and 2 Tbsp minced garlic. Cook, stirring, for 8 to 10 minutes, or until the vegetables are crisp-tender. Add 2 Tbsp lemon juice2 Tbsp chopped fresh parsley2 tsp olive oil¼ tsp salt, and ¼ tsp pepper. Toss well. (Take a look at the best foods you can buy with the winners of the annual Cleanest Packaged Food Awards, from Prevention Premium.)

Nutrition(per serving) 78 cal, 2 g pro, 13 g carb, 4 g fiber, 5 g sugars, 3 g fat, 0 g sat fat, 234 mg sodium

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corn pudding
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Corn Pudding Cups

Prep time:8 minutes / Total time:32 minutes / Servings: 6

Preheat the oven to 350°F. Pulse 1 c thawed frozen corn kernels in a food processor until they break down. Remove the blade and stir in 1 c of thawed kernels2 eggs½ c plain dried bread crumbs½ c low-fat sour cream1 sm seeded and diced jalapeño, and ¼ tsp salt. Spoon the mixture into 6 greased muffin cups. Bake until they start to turn golden, about 25 minutes.

Nutrition(per serving) 117 cal, 6 g pro, 13 g carb, 1 g fiber, 1 g sugars, 5 g fat, 3 g sat fat, 201 mg sodium

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broccoli casserole
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Broccoli and Cheese Casserole

Prep time:5 minutes / Total time:42 minutes / Servings: 8

Heat oven to 350°F. Beat 3 eggs, then add 1 c cottage cheese½ c shredded cheddar cheese3 Tbsp flour½ tsp salt, and pepper to taste. Beat well together. Cook 2 (10 oz) packages frozen broccoli as directed and drain well. Add to egg mixture. Pour into greased baking dish and bake for 30 to 35 minutes.

Nutrition(per serving) 112 cal, 11 g pro, 7 g carb, 2 g fiber, 1 g sugars, 5 g fat, 3 g sat fat, 778 mg sodium

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sauteed peas
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Sautéed Peas, Bacon, and Onions

Prep time:5 minutes / Total time:20 minutes / Servings: 4

Cook 2 slices bacon in skillet over medium heat until crisp. Drain on paper towels. Break into pieces and reserve. Wipe all but 1½ Tbsp fat from skillet. Add 2 c thawed frozen pearl onions. Cook, stirring, until golden, about 7 minutes. Add 2 c thawed frozen peas and reserved bacon. Cook, stirring, until peas are tender and heated through, 2 to 6 minutes. Stir in 1 to 2 Tbsp chopped fresh dill, if desired, and season. (Check out these 20 ways to enjoy spring's 5 most popular veggies.)

Nutrition(per serving) 135 cal, 5 g pro, 14 g carb, 4 g fiber, 6 g sugars, 7 g fat, 3 g sat fat, 160 mg sodium

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edamame
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Spiced Edamame

Prep time:7 minutes / Total time:13 minutes / Servings: 6

In a small skillet, combine 2 tsp sea salt and ¾ tsp Szechwan peppercorns (or  tsp ancho chili powder, Chinese five-spice powder, or dried lavender). Toast over low heat until fragrant. Set aside. In a steamer, cook 1 bag (1 lb) frozen in-pod edamame for 4 or 5 minutes. Remove from the steamer, transfer to a bowl, and toss with the salt-spice mixture while the edamame are still hot.

Nutrition(per serving) 100 cal, 8 g pro, 9 g carb, 4 g fiber, 1 g sugars, 3 g fat, 0 g sat fat, 670 mg sodium

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snap peas
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Sugar Snap Peas, Radishes, and Edamame with Lemon Butter
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brussels
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Mustard-Crusted Brussels Sprouts

Prep time:10 minutes / Total time:13 minutes / Servings: 4

Heat broiler. Tear 1 slice rye bread into pieces and place in a food processor. Pulse until finely ground. In a large saucepan, cook 2 10-oz boxes frozen Brussels sprouts according to package directions. Drain and return to the pan. Stir in 3 Tbsp Dijon mustard and 1 Tbsp prepared horseradish. Spoon into an 8" x 8" glass baking dish. Sprinkle with the bread crumbs and drizzle with 2 tsp olive oil. Broil 3" from the heat for 3 minutes, or until the crumbs are crisp and golden.

Nutrition(per serving) 108 cal, 6 g pro, 17 g carb, 6 g fiber, 1 g sugars, 3 g fat, 1 g sat fat, 266 mg sodium

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green beans
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Three Bean Salad In 10 Minutes

Prep time:5 minutes / Total time:10 minutes / Servings: 8

Cook 1 bag frozen green beans and drain. Rinse and drain 1 can kidney beans and 1 can garbanzo beans(Get your sweet fix with...garbanzo beans? Yep, take a look at these 7 recipes.). Chop 1 red onion and 1 red bell pepper and combine all ingredients in a large bowl. In another bowl, whisk ½ c apple cider vinegar⅓ c olive oil⅓ c sugar1 tsp salt, and 1 tsp pepper together and then pour on top of the beans. 

Nutrition(per serving) 250 cal, 7 g pro, 34 g carb, 7 g fiber, 12 g sugars, 10 g fat, 1 g sat fat, 610 mg sodium

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corn tomato
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Corn-Tomato Succotash

Prep time:5 minutes / Total time:25 minutes / Servings: 4

In a large skillet, heat 1 tablespoon oil over medium heat. Add 1 diced onion and cook until soft, about 4 minutes. Stir in 2 cups of frozen lima beans2 cups of frozen corn, and 2 minced garlic cloves. Cook until the beans are tender, about 12 minutes. Add 1 (14 oz) can diced tomatoes and 1 seeded and minced jalapeño. Cook, stirring occasionally, for 3 minutes. Season with salt and pepper.

Nutrition(per serving) 236 cal, 10 g pro, 43 g carb, 8 g fiber, 3 g sugars, 4 g fat, 1 g sat fat, 196 mg sodium

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spinach
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Spinach Casserole

Prep time:10 minutes / Total time:1 hour 10 minutes / Servings: 6

Heat oven to 350°F. Coat a 9" x 13" baking dish with cooking spray. In a large mixing bowl, combine 1 package (10 oz) frozen spinach1 container (15 oz) part-skim ricotta6 oz feta cheese, drained and crumbled, 4 egg whites1 tsp dried basil, and ½ tsp lemon pepper seasoning. Pour the mixture into the prepared dish. Bake for 1 hour, or until the casserole is set and lightly browned around the edges.

Nutrition(per serving) 197 cal, 16 g pro, 7 g carb, 2 g fiber, 2 g sugars, 12 g fat, 8 g sat fat, 478 mg sodium

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cauliflower casserole
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Cheesy Baked Cauliflower

Prep time:10 minutes / Total time: 40 minutes / Servings: 6

Heat oven to 350°F. Coat a medium baking dish with nonstick spray. Warm 2 tsp vegetable oil in a medium saucepan set over medium heat. Add 1 sm chopped onion and 2 cloves garlic, minced. Cook, stirring often, for 5 minutes, or until soft. Sprinkle with 2 Tbsp unbleached all-purpose flour¼ tsp salt, and ⅛ tsp ground nutmeg. Cook, stirring constantly, for 1 minute. Stir in 1½ c 1% milk. Cook, stirring often, for 5 minutes, or until thickened. Remove from the heat. Stir in ½ c (2 oz) shredded Monterey Jack cheese and ¼ c (1 oz) grated Parmesan cheese until melted. Add 1 lb frozen cauliflower, thawed, and 1 lb frozen sliced carrots, thawed. Stir to coat. Spoon into the prepared baking dish. Sprinkle with ⅓ c crushed round snack crackers. Bake 15 to 20 minutes, or until heated through and bubbly.






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Date: 06.12.2018, 07:18 / Views: 31231