Healthy Frozen Meals You Make Yourself

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Healthy Frozen Meals You Make Yourself

When you get some spare time, consider using it to prepare a few. That way

you¹ll have them ready later in the week when things get busy again.

The Food-Freezing Basics

Before you get started, here¹s what you¹ll need to know:

* Use microwave-safe containers so you don¹t have to transfer foods

before heating.

* Slightly undercook vegetables so that reheating won¹t make them mushy,

or use frozen vegetables and add 2 teaspoons of water.

* Cool hot food before freezing to prevent the growth of bacteria, which

can occur when the outside of food freezes while the inside remains warm.

* Label each dish with the name of the entrée and the date. (Use within a

couple of weeks.)

The Recipes

Try these simple recipes that please just about every palate. Each one makes

a perfect serving, so they¹re the just-right lunch for one size. Heat meals

in the microwave for about two minutes or until hot throughout.

CHICKEN TETRAZZINI

1 celery stalk, chopped

1/4 white onion, chopped

1/4 cup button mushrooms

3 oz. grilled chicken breast strips (or leftover chicken breast, sliced)

1/2 cup fettuccini, cooked according to package directions and cooled

1/4 cup 98% fat-free cream of mushroom soup

1/4 cup fat-free chicken broth

Spray a skillet with fat-free cooking spray; lightly sauté celery, onion and

mushrooms and let cool. Place all ingredients in freezer-safe, plastic

container and stir well; freeze. Makes 1 serving.

Nutritional info: 300 calories, 4 grams fat, 30 grams carbohydrate, 34 grams

protein, 350 milligrams sodium, 3 grams fiber

Compare to: Stouffer¹s Turkey Tetrazzini (360 calories, 23 grams fat, 1,060

milligrams sodium)

INSTANT SHRIMP TERIYAKI

3 oz. frozen shrimp

1/2 cup frozen snow peas

1/4 cup frozen water chestnuts

1/4 cup canned baby corn

3 tsp. light teriyaki sauce

Combine shrimp, snow peas, water chestnuts and baby corn in a microwave-safe

container; add two teaspoons of water and teriyaki sauce and replace lid.

Freeze. Makes 1 serving.

Nutritional info: 210 calories, 2 grams fat, 25 grams carbohydrate, 22 grams

protein, 710 milligrams sodium, 5 grams fiber

Compare to: Gorton¹s Shrimp Scampi (250 calories, 16 grams fat, 4,210

milligrams sodium)

LUSCIOUS LASAGNA

2 Ronzoni oven-ready lasagna noodles, cut to fit dish

1/2 cup low-fat tomato sauce

1/4 cup spinach leaves

1/4 cup part-skim ricotta cheese

2 tsp. garlic powder

1/2 Tbsp. chopped basil

2 tsp. shredded, part skim mozzarella cheese

Layer noodles, tomato sauce and spinach in a microwave-safe plastic sealable

container. Mix ricotta with garlic powder and basil; spread over spinach.

Add another layer of noodles and sauce and sprinkle with shredded part-skim

mozzarella cheese; replace lid and freeze. Makes 4 servings.

Nutritional info: 310 calories, 7 grams fat, 48 grams carbohydrate, 16 grams

protein, 850 milligrams sodium, 4 grams fiber

Compare to: Marie Callender¹s Extra Cheese Lasagna (330 calories, 16 grams

fat, 870 milligrams sodium)

TRADITIONAL TURKEY DINNER

3 oz. roasted skinless boneless turkey breast

1/4 cup fat-free turkey gravy

1/2 steamed sweet potato

1/2 cup cut frozen green beans

Place turkey, gravy, sweet potato and beans in a microwave-safe plastic

sealable container with 2 teaspoons water. Replace lid and freeze. Makes 1

serving.

Nutritional info: 230 calories, 1 gram fat, 27 grams carbohydrate, 29 grams

protein, 340 milligrams sodium, 3 grams fiber

Compare to: Banquet Homestyle Turkey Dinner with Dressing and Gravy (270

calories, 10 grams fat, 1,100 milligrams sodium)

BEEF TIMPS with ASPARAGUS and POTATOES

3 oz. sirloin cubes, broiled until well done and cooled

1/4 cup and 1 teaspoon fat-free beef gravy, divided

4 frozen asparagus spears

2 tsp. fat-free chicken broth

1/2 cup canned white potatoes

1/2 tsp. chopped parsley

Place sirloin, gravy, asparagus, chicken broth and potatoes in a divided

microwave-safe plastic sealable container; top with 1 teaspoon gravy and

parsley. Replace lid and freeze. Makes 1 serving.

Nutritional values per serving: 230 calories, 5 grams fat, 20 grams

carbohydrate, 28 grams protein, 570 milligrams sodium, 3 grams fiber

Compare to: Stouffer¹s Homestyle Salisbury Steak (310 calories, 16 grams

fat, 910 milligrams sodium)

EASY KIDS' MEAL

In a divided microwave-safe sealable container, arrange the following in

three separate compartments: 3 Morningstar Farms Chix Nuggets, 1/3 cup

macaroni (cooked according to package directions and cooled completely) with

2 teaspoons light Cheez Whiz, and 1/2 cup frozen broccoli with 2 teaspoons

water. Freeze. Makes 1 serving.

Nutritional info: 250 calories, 7 grams fat, 32 grams carbohydrate, 16 grams

protein, 750 milligrams sodium, 6 grams fiber

Compare to: Stouffer¹s Homestyle Fish with Macaroni and Cheese (430

calories, 21 grams fat, 930 milligrams sodium).