Frozen Foods I Pesto Grilled Chicken with Mixed Vegetables

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Frozen foods can be an affordable way to buy fruits and vegetables and other convenience foods.

Benefits of frozen foods:

  1. They have the same amount of vitamins and minerals, carbohydrates, protein or fat content as fresh.
  2. Fresh fruits and vegetables can even have more vitamins and minerals compared to frozen because freezing preserves the nutrients.
  3. They can be a convenient and affordable way to have all the food groups, including whole grains, fruits, vegetables, protein and dairy.
  4. It limits the time it takes to cook in the kitchen.
  5. 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:,time%20while%20freezing%20preserves%20nutrients.





Pesto Grilled Chicken with Mixed Vegetables

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


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

Recipe adapted from:

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