Frozen foods can be an affordable way to buy fruits and vegetables and other convenience foods.
Benefits of frozen foods:
- They have the same amount of vitamins and minerals, carbohydrates, protein or fat content as fresh.
- Fresh fruits and vegetables can even have more vitamins and minerals compared to frozen because freezing preserves the nutrients.
- They can be a convenient and affordable way to have all the food groups, including whole grains, fruits, vegetables, protein and dairy.
- It limits the time it takes to cook in the kitchen.
- Aids in less food waste.
When picking frozen meals or convenience foods, look for meals with less than 600mg of sodium or for one item/side look for with less than 200mg of sodium.
Frozen Food Safety:
- Keep frozen food safe by following the cooking method on the specific package.
- The safest way to thaw frozen foods is in the refrigerator. If thawing meat in the refrigerator, make sure other food is not right underneath.
- If you need to thaw quickly, place the food in a leak-proof plastic bag and submerge it in cold water until thawed. Make sure to replace the cold water every half hour and cook food immediately after thawing.
- Food can be thawed in microware and should be cooked right way after thawing.
Information gathered & adapted from:
https://www.eatright.org/food/planning-and-prep/smart-shopping/frozen-foods-convenient-and-nutritious#:~:text=Generally%2C%20frozen%20foods%20retain%20their,time%20while%20freezing%20preserves%20nutrients.
Pesto Grilled Chicken with Mixed Vegetables
Ingredients
4 chicken drumsticks
2 1/2 tablespoon olive oil
1 tablespoon lemon juice
1 clove garlic, crushed
1/4 cup butter, softened
1 1/2 teaspoon pesto sauce
2 leeks, cleaned and cut into slices
8 cherry tomatoes, halved
1 medium zucchini, cut into cubes
1 red pepper, cut into cubes
1/4 teaspoon sea salt
1/4 teaspoon ground pepper
Fresh basil, chopped
Fresh thyme, chopped
Preparation
1.Make diagonal cuts across each chicken drumstick. Combine 1 teaspoon oil, lemon juice, garlic in large bowl. Add chicken coat with oil mixture.
2.Combine butter and 1 teaspoon of pesto sauce in a small bowl.
3.Press 2/3 of the pesto mixture into cuts and all over chicken.
4.Place chicken under broiler and cook for 20-30 minutes. Brush chicken with remaining pesto mixture, until browned all over and cooked through.
5.Serve chicken with vegetables and enjoy!
Serving Size: 2 servings
Nutrition Information:
We believe focusing on numbers can harm our relationship with food. If your medical condition requires you to know of specific nutrition information, please contact us at info@evolutionrd.com.
Recipe adapted from:
https://cookeatshare.com/recipes/pesto-grilled-chicken-drumsticks-with-mixed-vegetables-620276
