Warm up to Frozen Vegetables: 4 Simple and Budget-Friendly Recipes

 

Be honest. How many times have you bought vegetables with the best of intentions, only to have them become a science experiment in the shadows of your fridge? If the answer is zero, that’s excellent! But if not, don’t worry—you’re not alone.

Enter Frozen Vegetables

Frozen veggies are one of the most-underrated options for your health, weight and wallet. In cooler months, when the produce section at the grocery store feels sparse and pricey, head to the frozen aisle.

Frozen as Nutritious as Fresh?

Yes! According to the Produce for Better Health Foundation, frozen produce is packaged at peak ripeness, locking in its nutritional value. This means that you enjoy the same amount of vitamins, minerals and nutrients as fresh options.

Perfect Sidekick for Almost Any Health Plan

Whether you’re vegetarian, vegan, low-carb or just trying to make better food choices with less fuss, frozen veggies are your friend. Not only do they pack a nutritious punch, but they’re also generally low in calories and a great source of fiber which can help you feel fuller longer. Just make sure to check the ingredients list to spot additives like butter, oil or cheese sauce which can add hundreds of extra calories. It’s better to add these ingredients yourself, if you’d like, to control the amount and know exactly what is being added.

Staying Within Your Budget

Eating healthy is sometimes criticized for being expensive. But, if you do your research, compare prices, experiment with different cooking techniques and open your arms to frozen vegetables, you can enjoy healthy meal options at an affordable price. Plus, frozen veggies can live happily in your freezer for months, which saves money and extra trips to the grocery store. For even more savings, try meal prepping your frozen vegetables in advance using this On-the-Go Meal Container. 

Try one of these recipes and warm up to frozen veggies today!

I’m Too Tired to Cook

 

Prep time: 5 min. Total time: 12 min. Servings: 3

When cooking feels like too much of a chore but you still crave something filling and satisfying, it’s omelet time.

Ingredients

• 1 c. pepper and onion blend, frozen
• 3 large eggs
• 1 T. feta cheese, crumbled
• 2 T. half-and-half
• 1 t. olive oil
• ½ t. salt
• ½ t. freshly ground pepper

Directions

1. In a pan or skillet, bring olive oil to medium-high heat.
2. While oil is heating, whisk together the 3 eggs with half-and-half and salt and pepper. Set aside.
3. Add 1 c. of frozen pepper and onion blend to skillet and stir gently from time to time for about 5–7 minutes.
4. Turn heat to low and slowly add egg mixture to peppers in skillet until eggs set (about 2–3 minutes).
5. Once set, add cheese, turn off heat and cover eggs. Let sit for 1 minute or so.
6. Using a rubber spatula, fold one side over the other and serve.

Nutrition Information

Per serving: 161 calories (77 from fat), 10 g total fat (4 g saturated fat), 198 mg cholesterol, 573 mg sodium, 10 g carbohydrates, 2 g fiber, 3 g protein. Exchanges: 2 vegetables, 1½ protein, 2 fat

Protein-Packed Bowl

Prep time: 10 min. Total time: 30 min. Servings: 2 (1 chicken breast, 1 c. vegetables, 1 c. rice)

Enjoy broccoli, sweet potatoes and chicken in one tasty, gluten-free and protein-packed bowl. Looking for a lower-carb option? Swap sweet potatoes for frozen butternut squash cubes!

Ingredients

• 2 5-oz. chicken breasts, uncooked
• 1 c. broccoli, frozen
• 1 c. sweet potato cubes, frozen
• 2 c. instant brown rice
• 1 clove garlic, minced
• ½ T. smoked chipotle powder or smoked paprika
• 2 t. olive oil, divided
• ¼ t. salt
• 2 t. freshly ground black pepper
• ¼ t. garlic powder

Directions

1. Preheat oven to 420°F. Place raw chicken breasts on a plate and pat dry.
2. In a small bowl, mix together chipotle powder or paprika, pepper, salt and garlic powder with a fork.
3. Using a spoon, sprinkle half of dry seasoning mixture on both chicken breasts. Then gently rub with fingers, making sure to cover as much of the chicken as possible. Avoid touching raw chicken with spoon, and place remaining seasoning mixture aside.
4. Drizzle 1 t. olive oil on a glass baking dish, then place chicken breasts on dish and place in preheated oven. Bake for about 18 minutes, or until internal temperature reaches 165°F.
5. Heat remaining 1 t. of olive oil in a pan and bring to medium-high heat. Then add minced garlic until fragrant (about 30 seconds).
6. Measure 1 c. broccoli and 1 c. sweet potato cubes, add to pan and stir. Cook for 12–15 minutes or until edges of sweet potatoes begin to brown, stirring occasionally. Turn off heat and cover vegetables.
7. Prepare instant brown rice according to package directions. Divide rice into two bowls (1 c. rice each).
8. Top rice with vegetables and chicken, then sprinkle with remaining seasoning mixture.

Nutrition Information

Per serving: 506 calories (76 from fat), 9 g total fat (2.5 g saturated fat), 150 mg cholesterol, 515 mg sodium, 48 g carbohydrates, 8 g fiber, 62 g protein. Exchanges: 1½ vegetables, 6 protein, 2 fat

Pro (poultry) tips: Overcooked chicken is dry and blah, while chicken cooked just right is juicy and delicious. Invest in a simple meat thermometer to avoid over- or undercooked meat. And when handling poultry, or any raw meat, make sure to wash your hands thoroughly with hot soapy water and dry before handling other food.

Kitchen Sink Stir Fry

Prep time: 5 min. Total time: 25 min. Servings: 2 (1¼ c. vegetables, 1 c. rice)

There’s nothing quite like the sizzle of a stir fry. This vegan dish uses a little bit of everything for a nutritious combo that will warm your heart and make your kitchen smell amazing.

Ingredients

• 2 c. stir-fry mixed vegetables, frozen
• ½ c. sweet peas, frozen
• ½ c. chickpeas
• 2 c. microwavable 90-second brown rice
• 2 t. olive oil
• 1 clove garlic, minced

For the sauce:

• 1 T. less-sodium soy sauce
• 1 T. corn starch
• 1 t. sugar
• ¼ t. ginger
• ¼ t. garlic
• ¼ t. red pepper flakes
• 1 T. water

Directions

1. Drain and rinse chickpeas, measure out ½ c. and set side.
2. Prepare the sauce by whisking together all sauce ingredients in a small bowl. Set aside.
3. In a pan or skillet, bring olive oil to medium-high to high heat, then add minced garlic until fragrant (about 30 seconds).
4. Measure 2 c. mixed stir-fry vegetables and ½ c. peas, add to pan and stir.
5. Add ½ c. of chickpeas to pan, stir and cover pan. Cook for 15–20 minutes, stirring occasionally.
6. Pour sauce over veggies and peas in pan, lower heat and stir for another 2–3 minutes. Cover and turn off heat.
7. Prepare instant brown rice according to package directions. Divide rice into two plates (1 c. each). Serve vegetables and peas over rice.

Nutrition Information

Per serving: 591 calories (41 from fat), 5 g total fat (1 g saturated fat), 0 mg cholesterol, 530 mg sodium, 116 g carbohydrates, 26 g fiber, 22 g protein Exchanges: 2 vegetables, 3 protein, 1 fat

You Had me at Cheese

Prep time: 5 min. Total time: 15 min. Servings: 3 (1 c. per person)

This cheesy and gluten-free garlic cauliflower-rice is a perfect light side to your favorite protein.

Ingredients

• 3 c. riced cauliflower, frozen
• 2 t. olive oil
• 2 T. Parmesan cheese, shredded
• 2 t. Parmesan cheese, grated (pre-made, packaged is fine)
• 1 clove garlic, minced
• ½ T. dried Italian herbs
• ½ t. garlic salt
• ½ t. freshly ground pepper

Directions

1. In a pan or skillet, bring olive oil to medium-high heat, then add minced garlic until fragrant (about 30 seconds).
2. Measure 3 c. frozen riced cauliflower.
3. Pour rice into pan or skillet and stir. Cook cauliflower rice for about 8–10 minutes, stirring occasionally.
4. Add garlic salt, pepper and shredded Parmesan cheese, stirring until cheese melts.
5. Turn off heat, and top cauliflower-rice with grated Parmesan cheese and dried Italian herbs.

Nutrition Information

Per serving: 68 calories (36 from fat), 4 g total fat (1 g saturated fat), 3 mg cholesterol, 467 mg sodium, 5 g carbohydrates, 3 g fiber, 3 g protein Exchanges: 1 vegetable, 1 fat

Hot tip: Take your frozen vegetables from “meh” to memorable with a cast iron pan.

 

Want more great recipes? See all of our Recipes of the Month.

 

This article was written by Maggie Thorison, freelance content for TOPS, and was originally featured in the January/February 2024 issue of TOPS News magazine. All recipe photos were taken by Dave Zylstra, Senior Designer for TOPS News.