Traditional recipes

10 Great Dishes to Make with Frozen Vegetables (Slideshow)

10 Great Dishes to Make with Frozen Vegetables (Slideshow)


We are searching data for your request:

Forums and discussions:
Manuals and reference books:
Data from registers:
Wait the end of the search in all databases.
Upon completion, a link will appear to access the found materials.

  1. Home
  2. Cook
  3. Cooking Ideas

October 30, 2013

By

Emily Jacobs

Put the misconceptions about frozen vegetables behind you — they make these recipes easy

Hearty Halftime Chili Recipe

This chili is great for football season. It can be served with chips, bread, or just plain.

Click here to see the Hearty Halftime Chili Recipe

Broccoli Cauliflower Casserole Recipe

This creamy casserole can be made a day ahead, refrigerated, and then baked just before dinner.

Click here to see the Broccoli Cauliflower Casserole Recipe

Easy Vegetable Lasagna Recipe

Carly Goldsmith

This is a rich and hearty dish, filled with oozing cheese, sweet carrots, and earthy mushrooms.

Click here to see the Easy Vegetable Lasagna Recipe

Curried Vegetable Hand Pies Recipe

These hand pies are beautifully crafted using either a tomato or spinach tortilla, which makes them so easy and fun to eat.

Click here to see the Curried Vegetable Hand Pies Recipe

Braised Spring Vegetables with Israeli Couscous Recipe

This easy meal is fresh and simple to prepare on busy weeknights.

Click here to see the Braised Spring Vegetables with Israeli Couscous Recipe

Risotto Cups with Green Vegetables Recipe

Vegetables of nearly every variety add the flavor of a warm summer day to this heavenly risotto.

Click here to see the Risotto Cups with Green Vegetables Recipe

Savory Vegetable Strata Recipe

This is a vegetable dish perfect for brunch or a cool afternoon picnic. Make this up to two days ahead and reheat for those days when you just don’t feel like cooking anything.

Click here to see the Savory Vegetable Strata Recipe

Slow Cooker Beef and Vegetable Stew Recipe

This traditional Jewish dish is also known as tzimmes. Its super easy to make with the help of a slow cooker. Sweetened with honey, sweet potatoes, and prunes, it’s a hale and hearty comfort food sure to ward off the cold weather blues.

Click here to see the Slow Cooker Beef and Vegetable Stew Recipe

Stuffed Artichoke Bottoms with Black Bean Salsa Recipe

Make a double batch of this lively black bean salsa and enjoy in all sorts of ways in addition to stuffing vegetables. For example, try it as a topping for green salads, poultry, or fish, or blended with whole-grain rice.

Click here to see the Stuffed Artichoke Bottoms with Black Bean Salsa Recipe

Spring Vegetable Soup with Pesto Recipe

A touch of pesto adds a bright note to this delicious French-inspired soup. Swirl it in at the end for the most flavor.

Click here to see the Spring Vegetable Soup with Pesto Recipe


11 Ways To Dress Up Your Frozen Veggies

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.

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 florets, 2 c frozen sliced carrots, 1 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 juice, 2 Tbsp chopped fresh parsley, 2 tsp olive oil, ¼ 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

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 kernels, 2 eggs, ½ c plain dried bread crumbs, ½ c low-fat sour cream, 1 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

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

Heat oven to 350°F. Beat 3 eggs, then add 1 c cottage cheese, ½ c shredded cheddar cheese, 3 Tbsp flour, ½ 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

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

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 ½ 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

Prep time: 10 minutes / Total time: 22 minutes / Servings: 6

Cook 1 lb trimmed sugar snap peas and 1 c frozen shelled edamame in boiling salted water 5 minutes. Drain under cold running water. Heat 1 Tbsp olive oil in a large nonstick skillet over medium heat. Add 2 Tbsp minced shallots and sauté 2 to 3 minutes, until soft. Add 1 bunch sliced radishes and continue cooking until just tender, 2 to 3 minutes. Add snap peas and edamame, and sauté until hot. Add 2 tsp lemon zest and 1 Tbsp unsalted butter season with salt and pepper. Cook, stirring, until butter melts, then serve. (Get clean, delicious recipes delivered straight to your inbox with Prevention's FREE daily newsletters!)

Nutrition (per serving) 110 cal, 5 g pro, 10 g carb, 3 g fiber, 3 g sugars, 5 g fat, 2 g sat fat, 46 mg sodium

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

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 vinegar, ⅓ c olive oil, ⅓ c sugar, 1 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

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 beans, 2 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

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 spinach, 1 container (15 oz) part-skim ricotta, 6 oz feta cheese, drained and crumbled, 4 egg whites, 1 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

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 flour, ¼ 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.

Nutrition (per serving) 155 cal, 9 g pro, 19 g carb, 5 g fiber, 9 g sugars, 6 g fat, 2 g sat fat, 356 mg sodium


11 Ways To Dress Up Your Frozen Veggies

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.

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 florets, 2 c frozen sliced carrots, 1 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 juice, 2 Tbsp chopped fresh parsley, 2 tsp olive oil, ¼ 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

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 kernels, 2 eggs, ½ c plain dried bread crumbs, ½ c low-fat sour cream, 1 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

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

Heat oven to 350°F. Beat 3 eggs, then add 1 c cottage cheese, ½ c shredded cheddar cheese, 3 Tbsp flour, ½ 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

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

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 ½ 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

Prep time: 10 minutes / Total time: 22 minutes / Servings: 6

Cook 1 lb trimmed sugar snap peas and 1 c frozen shelled edamame in boiling salted water 5 minutes. Drain under cold running water. Heat 1 Tbsp olive oil in a large nonstick skillet over medium heat. Add 2 Tbsp minced shallots and sauté 2 to 3 minutes, until soft. Add 1 bunch sliced radishes and continue cooking until just tender, 2 to 3 minutes. Add snap peas and edamame, and sauté until hot. Add 2 tsp lemon zest and 1 Tbsp unsalted butter season with salt and pepper. Cook, stirring, until butter melts, then serve. (Get clean, delicious recipes delivered straight to your inbox with Prevention's FREE daily newsletters!)

Nutrition (per serving) 110 cal, 5 g pro, 10 g carb, 3 g fiber, 3 g sugars, 5 g fat, 2 g sat fat, 46 mg sodium

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

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 vinegar, ⅓ c olive oil, ⅓ c sugar, 1 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

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 beans, 2 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

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 spinach, 1 container (15 oz) part-skim ricotta, 6 oz feta cheese, drained and crumbled, 4 egg whites, 1 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

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 flour, ¼ 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.

Nutrition (per serving) 155 cal, 9 g pro, 19 g carb, 5 g fiber, 9 g sugars, 6 g fat, 2 g sat fat, 356 mg sodium


11 Ways To Dress Up Your Frozen Veggies

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.

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 florets, 2 c frozen sliced carrots, 1 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 juice, 2 Tbsp chopped fresh parsley, 2 tsp olive oil, ¼ 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

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 kernels, 2 eggs, ½ c plain dried bread crumbs, ½ c low-fat sour cream, 1 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

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

Heat oven to 350°F. Beat 3 eggs, then add 1 c cottage cheese, ½ c shredded cheddar cheese, 3 Tbsp flour, ½ 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

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

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 ½ 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

Prep time: 10 minutes / Total time: 22 minutes / Servings: 6

Cook 1 lb trimmed sugar snap peas and 1 c frozen shelled edamame in boiling salted water 5 minutes. Drain under cold running water. Heat 1 Tbsp olive oil in a large nonstick skillet over medium heat. Add 2 Tbsp minced shallots and sauté 2 to 3 minutes, until soft. Add 1 bunch sliced radishes and continue cooking until just tender, 2 to 3 minutes. Add snap peas and edamame, and sauté until hot. Add 2 tsp lemon zest and 1 Tbsp unsalted butter season with salt and pepper. Cook, stirring, until butter melts, then serve. (Get clean, delicious recipes delivered straight to your inbox with Prevention's FREE daily newsletters!)

Nutrition (per serving) 110 cal, 5 g pro, 10 g carb, 3 g fiber, 3 g sugars, 5 g fat, 2 g sat fat, 46 mg sodium

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

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 vinegar, ⅓ c olive oil, ⅓ c sugar, 1 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

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 beans, 2 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

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 spinach, 1 container (15 oz) part-skim ricotta, 6 oz feta cheese, drained and crumbled, 4 egg whites, 1 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

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 flour, ¼ 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.

Nutrition (per serving) 155 cal, 9 g pro, 19 g carb, 5 g fiber, 9 g sugars, 6 g fat, 2 g sat fat, 356 mg sodium


11 Ways To Dress Up Your Frozen Veggies

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.

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 florets, 2 c frozen sliced carrots, 1 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 juice, 2 Tbsp chopped fresh parsley, 2 tsp olive oil, ¼ 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

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 kernels, 2 eggs, ½ c plain dried bread crumbs, ½ c low-fat sour cream, 1 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

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

Heat oven to 350°F. Beat 3 eggs, then add 1 c cottage cheese, ½ c shredded cheddar cheese, 3 Tbsp flour, ½ 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

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

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 ½ 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

Prep time: 10 minutes / Total time: 22 minutes / Servings: 6

Cook 1 lb trimmed sugar snap peas and 1 c frozen shelled edamame in boiling salted water 5 minutes. Drain under cold running water. Heat 1 Tbsp olive oil in a large nonstick skillet over medium heat. Add 2 Tbsp minced shallots and sauté 2 to 3 minutes, until soft. Add 1 bunch sliced radishes and continue cooking until just tender, 2 to 3 minutes. Add snap peas and edamame, and sauté until hot. Add 2 tsp lemon zest and 1 Tbsp unsalted butter season with salt and pepper. Cook, stirring, until butter melts, then serve. (Get clean, delicious recipes delivered straight to your inbox with Prevention's FREE daily newsletters!)

Nutrition (per serving) 110 cal, 5 g pro, 10 g carb, 3 g fiber, 3 g sugars, 5 g fat, 2 g sat fat, 46 mg sodium

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

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 vinegar, ⅓ c olive oil, ⅓ c sugar, 1 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

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 beans, 2 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

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 spinach, 1 container (15 oz) part-skim ricotta, 6 oz feta cheese, drained and crumbled, 4 egg whites, 1 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

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 flour, ¼ 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.

Nutrition (per serving) 155 cal, 9 g pro, 19 g carb, 5 g fiber, 9 g sugars, 6 g fat, 2 g sat fat, 356 mg sodium


11 Ways To Dress Up Your Frozen Veggies

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.

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 florets, 2 c frozen sliced carrots, 1 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 juice, 2 Tbsp chopped fresh parsley, 2 tsp olive oil, ¼ 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

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 kernels, 2 eggs, ½ c plain dried bread crumbs, ½ c low-fat sour cream, 1 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

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

Heat oven to 350°F. Beat 3 eggs, then add 1 c cottage cheese, ½ c shredded cheddar cheese, 3 Tbsp flour, ½ 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

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

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 ½ 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

Prep time: 10 minutes / Total time: 22 minutes / Servings: 6

Cook 1 lb trimmed sugar snap peas and 1 c frozen shelled edamame in boiling salted water 5 minutes. Drain under cold running water. Heat 1 Tbsp olive oil in a large nonstick skillet over medium heat. Add 2 Tbsp minced shallots and sauté 2 to 3 minutes, until soft. Add 1 bunch sliced radishes and continue cooking until just tender, 2 to 3 minutes. Add snap peas and edamame, and sauté until hot. Add 2 tsp lemon zest and 1 Tbsp unsalted butter season with salt and pepper. Cook, stirring, until butter melts, then serve. (Get clean, delicious recipes delivered straight to your inbox with Prevention's FREE daily newsletters!)

Nutrition (per serving) 110 cal, 5 g pro, 10 g carb, 3 g fiber, 3 g sugars, 5 g fat, 2 g sat fat, 46 mg sodium

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

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 vinegar, ⅓ c olive oil, ⅓ c sugar, 1 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

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 beans, 2 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

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 spinach, 1 container (15 oz) part-skim ricotta, 6 oz feta cheese, drained and crumbled, 4 egg whites, 1 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

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 flour, ¼ 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.

Nutrition (per serving) 155 cal, 9 g pro, 19 g carb, 5 g fiber, 9 g sugars, 6 g fat, 2 g sat fat, 356 mg sodium


11 Ways To Dress Up Your Frozen Veggies

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.

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 florets, 2 c frozen sliced carrots, 1 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 juice, 2 Tbsp chopped fresh parsley, 2 tsp olive oil, ¼ 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

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 kernels, 2 eggs, ½ c plain dried bread crumbs, ½ c low-fat sour cream, 1 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

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

Heat oven to 350°F. Beat 3 eggs, then add 1 c cottage cheese, ½ c shredded cheddar cheese, 3 Tbsp flour, ½ 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

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

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 ½ 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

Prep time: 10 minutes / Total time: 22 minutes / Servings: 6

Cook 1 lb trimmed sugar snap peas and 1 c frozen shelled edamame in boiling salted water 5 minutes. Drain under cold running water. Heat 1 Tbsp olive oil in a large nonstick skillet over medium heat. Add 2 Tbsp minced shallots and sauté 2 to 3 minutes, until soft. Add 1 bunch sliced radishes and continue cooking until just tender, 2 to 3 minutes. Add snap peas and edamame, and sauté until hot. Add 2 tsp lemon zest and 1 Tbsp unsalted butter season with salt and pepper. Cook, stirring, until butter melts, then serve. (Get clean, delicious recipes delivered straight to your inbox with Prevention's FREE daily newsletters!)

Nutrition (per serving) 110 cal, 5 g pro, 10 g carb, 3 g fiber, 3 g sugars, 5 g fat, 2 g sat fat, 46 mg sodium

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

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 vinegar, ⅓ c olive oil, ⅓ c sugar, 1 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

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 beans, 2 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

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 spinach, 1 container (15 oz) part-skim ricotta, 6 oz feta cheese, drained and crumbled, 4 egg whites, 1 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

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 flour, ¼ 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.

Nutrition (per serving) 155 cal, 9 g pro, 19 g carb, 5 g fiber, 9 g sugars, 6 g fat, 2 g sat fat, 356 mg sodium


11 Ways To Dress Up Your Frozen Veggies

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.

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 florets, 2 c frozen sliced carrots, 1 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 juice, 2 Tbsp chopped fresh parsley, 2 tsp olive oil, ¼ 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

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 kernels, 2 eggs, ½ c plain dried bread crumbs, ½ c low-fat sour cream, 1 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

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

Heat oven to 350°F. Beat 3 eggs, then add 1 c cottage cheese, ½ c shredded cheddar cheese, 3 Tbsp flour, ½ 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

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

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 ½ 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

Prep time: 10 minutes / Total time: 22 minutes / Servings: 6

Cook 1 lb trimmed sugar snap peas and 1 c frozen shelled edamame in boiling salted water 5 minutes. Drain under cold running water. Heat 1 Tbsp olive oil in a large nonstick skillet over medium heat. Add 2 Tbsp minced shallots and sauté 2 to 3 minutes, until soft. Add 1 bunch sliced radishes and continue cooking until just tender, 2 to 3 minutes. Add snap peas and edamame, and sauté until hot. Add 2 tsp lemon zest and 1 Tbsp unsalted butter season with salt and pepper. Cook, stirring, until butter melts, then serve. (Get clean, delicious recipes delivered straight to your inbox with Prevention's FREE daily newsletters!)

Nutrition (per serving) 110 cal, 5 g pro, 10 g carb, 3 g fiber, 3 g sugars, 5 g fat, 2 g sat fat, 46 mg sodium

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

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 vinegar, ⅓ c olive oil, ⅓ c sugar, 1 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

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 beans, 2 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

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 spinach, 1 container (15 oz) part-skim ricotta, 6 oz feta cheese, drained and crumbled, 4 egg whites, 1 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

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 flour, ¼ 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.

Nutrition (per serving) 155 cal, 9 g pro, 19 g carb, 5 g fiber, 9 g sugars, 6 g fat, 2 g sat fat, 356 mg sodium


11 Ways To Dress Up Your Frozen Veggies

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.

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 florets, 2 c frozen sliced carrots, 1 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 juice, 2 Tbsp chopped fresh parsley, 2 tsp olive oil, ¼ 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

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 kernels, 2 eggs, ½ c plain dried bread crumbs, ½ c low-fat sour cream, 1 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

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

Heat oven to 350°F. Beat 3 eggs, then add 1 c cottage cheese, ½ c shredded cheddar cheese, 3 Tbsp flour, ½ 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

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

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 ½ 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

Prep time: 10 minutes / Total time: 22 minutes / Servings: 6

Cook 1 lb trimmed sugar snap peas and 1 c frozen shelled edamame in boiling salted water 5 minutes. Drain under cold running water. Heat 1 Tbsp olive oil in a large nonstick skillet over medium heat. Add 2 Tbsp minced shallots and sauté 2 to 3 minutes, until soft. Add 1 bunch sliced radishes and continue cooking until just tender, 2 to 3 minutes. Add snap peas and edamame, and sauté until hot. Add 2 tsp lemon zest and 1 Tbsp unsalted butter season with salt and pepper. Cook, stirring, until butter melts, then serve. (Get clean, delicious recipes delivered straight to your inbox with Prevention's FREE daily newsletters!)

Nutrition (per serving) 110 cal, 5 g pro, 10 g carb, 3 g fiber, 3 g sugars, 5 g fat, 2 g sat fat, 46 mg sodium

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

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 vinegar, ⅓ c olive oil, ⅓ c sugar, 1 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

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 beans, 2 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

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 spinach, 1 container (15 oz) part-skim ricotta, 6 oz feta cheese, drained and crumbled, 4 egg whites, 1 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

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 flour, ¼ 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.

Nutrition (per serving) 155 cal, 9 g pro, 19 g carb, 5 g fiber, 9 g sugars, 6 g fat, 2 g sat fat, 356 mg sodium


11 Ways To Dress Up Your Frozen Veggies

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.

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 florets, 2 c frozen sliced carrots, 1 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 juice, 2 Tbsp chopped fresh parsley, 2 tsp olive oil, ¼ 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

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 kernels, 2 eggs, ½ c plain dried bread crumbs, ½ c low-fat sour cream, 1 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

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

Heat oven to 350°F. Beat 3 eggs, then add 1 c cottage cheese, ½ c shredded cheddar cheese, 3 Tbsp flour, ½ 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

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

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 ½ 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

Prep time: 10 minutes / Total time: 22 minutes / Servings: 6

Cook 1 lb trimmed sugar snap peas and 1 c frozen shelled edamame in boiling salted water 5 minutes. Drain under cold running water. Heat 1 Tbsp olive oil in a large nonstick skillet over medium heat. Add 2 Tbsp minced shallots and sauté 2 to 3 minutes, until soft. Add 1 bunch sliced radishes and continue cooking until just tender, 2 to 3 minutes. Add snap peas and edamame, and sauté until hot. Add 2 tsp lemon zest and 1 Tbsp unsalted butter season with salt and pepper. Cook, stirring, until butter melts, then serve. (Get clean, delicious recipes delivered straight to your inbox with Prevention's FREE daily newsletters!)

Nutrition (per serving) 110 cal, 5 g pro, 10 g carb, 3 g fiber, 3 g sugars, 5 g fat, 2 g sat fat, 46 mg sodium

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

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 vinegar, ⅓ c olive oil, ⅓ c sugar, 1 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

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 beans, 2 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

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 spinach, 1 container (15 oz) part-skim ricotta, 6 oz feta cheese, drained and crumbled, 4 egg whites, 1 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

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 flour, ¼ 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.

Nutrition (per serving) 155 cal, 9 g pro, 19 g carb, 5 g fiber, 9 g sugars, 6 g fat, 2 g sat fat, 356 mg sodium


11 Ways To Dress Up Your Frozen Veggies

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.

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 florets, 2 c frozen sliced carrots, 1 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 juice, 2 Tbsp chopped fresh parsley, 2 tsp olive oil, ¼ 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

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 kernels, 2 eggs, ½ c plain dried bread crumbs, ½ c low-fat sour cream, 1 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

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

Heat oven to 350°F. Beat 3 eggs, then add 1 c cottage cheese, ½ c shredded cheddar cheese, 3 Tbsp flour, ½ 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

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

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 ½ 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

Prep time: 10 minutes / Total time: 22 minutes / Servings: 6

Cook 1 lb trimmed sugar snap peas and 1 c frozen shelled edamame in boiling salted water 5 minutes. Drain under cold running water. Heat 1 Tbsp olive oil in a large nonstick skillet over medium heat. Add 2 Tbsp minced shallots and sauté 2 to 3 minutes, until soft. Add 1 bunch sliced radishes and continue cooking until just tender, 2 to 3 minutes. Add snap peas and edamame, and sauté until hot. Add 2 tsp lemon zest and 1 Tbsp unsalted butter season with salt and pepper. Cook, stirring, until butter melts, then serve. (Get clean, delicious recipes delivered straight to your inbox with Prevention's FREE daily newsletters!)

Nutrition (per serving) 110 cal, 5 g pro, 10 g carb, 3 g fiber, 3 g sugars, 5 g fat, 2 g sat fat, 46 mg sodium

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

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 vinegar, ⅓ c olive oil, ⅓ c sugar, 1 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

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 beans, 2 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

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 spinach, 1 container (15 oz) part-skim ricotta, 6 oz feta cheese, drained and crumbled, 4 egg whites, 1 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

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 flour, ¼ 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.

Nutrition (per serving) 155 cal, 9 g pro, 19 g carb, 5 g fiber, 9 g sugars, 6 g fat, 2 g sat fat, 356 mg sodium