Frozen foods really can fit into a healthy diet | NOLA.com

A healthy diet doesn't have to take more time - or cost more money - than the typical American diet. The ideal scenario is to incorporate more locally sourced foods like market-fresh produce, but after long days overflowing with work, family, and other obligations, many of us need to have options on hand for meals that can be prepared in a flash.

It's relatively easy to serve up a lean protein - simply grill or bake a batch of fish, lean burgers (or veggie burgers), skinless chicken, or center-cut pork chops ahead of time. Or just heat up frozen pre-grilled chicken or fish.

But not everyone has time to shop for fresh produce daily - or even every few days. And when you do stock up on fresh veggies with all the best intentions of slicing and dicing and creating freshly-made side dishes in the evenings, you risk feeling guilty?if it goes bad?before you get around to eating it.

Here's the win-win. Frozen vegetables are just as nutrient-dense as fresh. Produce is harvested when ripe, then flash-frozen immediately, which preserves the nutrients. And some frozen produce can actually be more nutrient-dense than their fresh counterparts, especially produce that takes days to reach us, and is exposed to more oxygen, light, and time, all of which can deplete fresh produce of vitamins and phytochemicals.

Plus, frozen vegetables make it easy and cost-effective to incorporate a wide variety of vegetables into your diet, regardless of the season.

Let's be clear, I'm not promoting frozen over fresh. But when you're in a pinch, don't feel bad about opting for the frozen varieties. Be cautious in your selection, since calories, saturated fat, sugar, and sodium can all go up with creamy, cheesy, teriyaki-style, or other types of pre-flavored vegetables. Your best bet is to stick with plain frozen vegetables and add your own seasonings and extras, so you'll know just what you're getting.

Here are six low-carb, low-calorie side dishes that are nutrient-packed and full of flavor, and all centered on frozen vegetables.

If you like steakhouse-favorite creamed spinach, you must try this simple version.?

Creamed Spinach

Makes 4 servings

1 tablespoon butter or trans-free spread (e.g. Smart Balance)

2 (10-ounce) packages frozen chopped spinach, thawed

1/4 cup frozen chopped onions, thawed

1 package (8 wedges) Laughing Cow Light spreadable cheese (Light Creamy Swiss or Garlic & Herb)

1/2 cup plain?0-percent Greek yogurt

1/4?teaspoon salt (optional)

1/2 teaspoon pepper

In a colander, drain spinach and onions well, pressing with paper towels to remove excess moisture.

Melt butter in a large skillet over medium heat. Add spinach and onions, and cook 3 minutes or until onions are tender, stirring often. Stir in Laughing Cow Light cheese, Greek yogurt, salt (optional), and pepper.?? Mix until smooth; serve warm.

Per Serving: 150 calories, 2.5 grams saturated fat,?540 mg sodium,? 9 grams carbohydrates,??4 grams fiber?

Cheesy Bacon Broccoli Casserole

Makes 4 servings

3 slices center-cut bacon or turkey bacon

1 (12-ounce) bag frozen broccoli florets

4 ounces reduced-fat cream cheese, softened

1/2?cup (2 ounces) 2-percent reduced fat cheddar cheese, shredded

1/4?cup frozen chopped onions

1/4?teaspoon salt (optional)

Pepper to taste

Preheat oven to 350 degrees. Cook bacon until crisp, then crumble. Steam broccoli according to package directions and drain well.

In a medium bowl, mix cream cheese, cheddar cheese, onions, salt (optional), pepper and bacon until blended well. Stir in broccoli florets until evenly mixed. Spread into a 2-quart casserole dish sprayed with cooking spray. Bake 20 to 25 minutes, until bubbly.

Per Serving: 150 calories,??2.5 grams saturated fat,?230 mg sodium,?6.5 grams carbohydrate,?3 grams fiber

Many people who think they don't like cauliflower have been swayed by this cauliflower puree, which is a fine substitute for mashed potatoes.

Garlic Cauliflower Mash

Makes 4 servings

1 (12-ounce) bag Birdseye frozen Lightly Seasoned Garlic Cauliflower

1 tablespoon plain 2-percent lowfat Greek yogurt

1 tablespoon unsalted butter

Steam cauliflower according to package directions. In a food processor or blender, puree cauliflower, Greek yogurt, and butter until smooth. Serve warm.

Per serving: 70 calories,? 2 grams saturated fat,??350 mg sodium,??5.5 grams carbohydrates,?2.5 grams fiber

Roasted brussels sprouts have taken the world by storm. If you have time, cut the steamed sprouts in half before roasting for even more flavor. They will cook more quickly, so keep a close eye on them as they cook.

Oven-Roasted Balsamic Brussels Sprouts

Makes 4 servings

1 (14-ounce) bag frozen brussels sprouts

1 tablespoon olive oil

3 tablespoons balsamic vinegar

1/2 teaspoon sea salt (optional)

1/4 teaspoon freshly ground black pepper

Preheat oven to 425 degrees. Line a baking sheet with foil. Steam brussels sprouts according to package directions and place into a medium bowl.

In a small bowl, whisk together olive oil,?2 tablespoons balsamic vinegar, sea salt (optional), and pepper. Drizzle over brussels sprouts and toss to coat evenly

Spread brussels sprouts evenly over a baking sheet lined with aluminum foil. Roast for 20 to 25 minutes, or until just starting to get crispy.

To serve, drizzle with remaining 1 tablespoon? balsamic vinegar, and sprinkle with sea salt to taste if using. Serve warm.

Per serving: 80 calories, .5 saturated fat,??13 mg sodium, 10 grams carbohydrates,?4 grams fiber

Pair this quick-and-easy Southern side with center-cut pork chops or oven-fried chicken.

Stewed Okra and Tomatoes

Makes 4 servings

1 (16-ounce) bag frozen cut okra

1 (14.5-ounces) can low-sodium or no-salt added stewed tomatoes

1/2?cup frozen chopped green bell pepper

2 tablespoons frozen chopped onion

Prepare okra according to package directions. Place okra in large skillet and add stewed tomatoes, bell pepper, and onion. Simmer for 15 to 20 minutes, until okra is tender.

Per serving: 75 calories,?0 saturated fat, 32 grams sodium, 16 grams carbohydrates,??5 grams fiber

The chilled salad below will keep for a couple of days in the fridge.

Chilled Edamame Pepper Salad

Makes 6 servings

3 tablespoons rice wine vinegar

1 tablespoon olive oil

1 tablespoon lime juice

1/2?teaspoon freshly ground black pepper.

1?(11-ounce) bag frozen edamame, shelled

2 cups frozen peppers (blend of sliced onions and green, red, and yellow bell peppers)

Steam edamame according to package directions. Lightly steam pepper blend. Set each aside to cool. Whisk together vinegar, oil, lime juice, and black pepper.

In a large serving bowl, toss edamame and pepper blend with vinegar mix. Refrigerate and serve chilled.

Per serving: 105 calories,??0.3 grams saturated fat,??25 mg sodium,??8.5 grams carbohydrates,??3 grams fiber

Molly Kimball is a registered dietitian in New Orleans. She can be reached at eatingright@nola.com. Comment and read more at Nola.com/health.

Source: http://www.nola.com/food/index.ssf/2013/01/frozen_foods_really_can_fit_in.html

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