Mar 02, 2017

March is Frozen Foods Month, but often when you think of “Frozen Foods” you don’t usually think of them as being “healthy."

However there are actually quite a few healthy frozen foods for you to choose from in the frozen food aisles!! 

From whole grain sprouted breads to frozen diced butternut squash there are many options that are both convenient and healthy.  It’s a win-win situation!

A few more frozen foods to stock up on:

• Frozen boneless, skinless chicken breast, frozen salmon, tilapia, shrimp or cod
• Frozen whole grain dinner rolls or bread & sprouted grain English muffins
• Frozen whole grain waffles
• Frozen fruits & veggies like mango, sugar snap peas, mixed berries
• Frozen veggie or black bean burgers & veggie based breakfast sausage

Here is a quick & easy recipe that uses frozen stir-fry veggies & chicken breast!  You really can’t go wrong with plain frozen fruits and veggies!!

Easy Chicken Stir-Fry

Prep/Cook Time: 25 minutes        Number of Servings: 4

Ingredients:

[For the Sauce]

• 3 tablespoons reduced sodium soy sauce
• 2 tablespoons oyster sauce
• 1 tablespoon rice wine or white vinegar
• 1 tablespoon brown sugar, packed
• 1 tablespoon freshly grated ginger
• 3 cloves garlic, minced
• 1 teaspoon sesame oil
• 1 teaspoon cornstarch
• 1 teaspoon Sriracha, optional

[For the Stir-Fry]

• 1 Tablespoon olive oil
• 1 pound boneless skinless chicken breasts cut into 1-inch strips (fresh or frozen, thawed)
• 4 green onions, sliced
• 1 - 16-ounce bag frozen Stir-fry Veggie Asparagus or Sugar Snap Pea Blend
• 4 cups cooked minute brown rice

Directions:

1. In a small bowl, whisk together soy sauce, oyster sauce, rice wine vinegar, brown sugar, ginger, garlic, sesame oil, cornstarch and Sriracha if using and set aside.
2. Heat olive oil in a large skillet or
   Wok over medium high heat. Add chicken and green onions. Cook for about 4-6 minutes, stirring often to evenly cook on all sides. 
3. Next add the bag of frozen stir-fry veggies and continue to cook, stirring often until veggies are tender about 4-6 minutes.
4. Pour in the soy sauce mixture and toss until evenly coated and cook until slightly thickened.
5. Serve immediately with cooked brown rice.

Nutrition Facts (per serving):

Calories: 400     Protein: 31gm      Total Carbohydrates: 48gm     Total Fat: 9gm

Fiber: 5gm      Cholesterol: 70mg      Sodium: 655mg

Melanie Kluzek, Registered Dietitian for County Market

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