Delicious Living

Fantastic Frozen Produce

December 2009

For fast and nutritious dinners, stock up at the freezer section

Online Version: http://deliciouslivingmag.com/food/recipes/11-24-frozen-produce-meals/index.html

Salmon Burgers with Warm Fruit Salsa

Prep/cook time: 30 minutes

Serves 4 / Frozen fruit and canned salmon keep this meal economical and no-fuss. Prep Tips: If you have time, make the patties ahead and refrigerate; cold burgers hold together better during cooking. With a good knife you can simply chop the frozen fruit and add it directly to the skillet without think-ahead thawing. Frozen blueberries, raspberries, and rhubarb also work well. Serving tip: Serve with quinoa, roasted squash, or steamed potatoes. This salsa is equally wonderful on white fish such as tilapia and catfish.

2 5-ounce cans pink or sockeye salmon, drained

1/2 cup quick-cooking rolled oats (not instant)

1 whole egg, beaten

2 teaspoons ground cumin

Juice from 1/2 lemon

3 teaspoons vegetable oil, divided

1/2 yellow onion, diced

2 cloves garlic, minced

1.5 cups each frozen mango chunks and frozen strawberries, chopped

1 medium red bell pepper, chopped

1 jalapeno pepper, seeded and minced

1/3 cup chopped fresh cilantro

1. In a bowl, flake salmon with a fork. Mix in oats, egg, cumin, lemon juice, and ground black pepper to taste. Form into four patties and set aside.

2. In a skillet, heat 1 teaspoon oil over medium heat. Saute onion until translucent and softened, about 5 minutes. Mix in garlic and cook 2 minutes more. Add mango, strawberries, bell pepper, and jalapeno; cook for 5 minutes, stirring occasionally. Remove from heat, add cilantro, and cover to keep warm.

3. In a separate nonstick skillet, heat remaining 2 teaspoons oil over medium heat. Cook salmon burgers for 3-5 minutes per side or until lightly browned and heated through. Serve burgers topped with salsa.

PER SERVING: 268 cal, 37% fat cal, 12g fat, 2g sat fat, 98mg chol, 18g protein, 27g carb, 5g fiber, 327mg sodium

Asparagus-Potato Curry

Prep/cook time: 40 minutes

advertisement

Serves Serves 4 / Ingredient Tips: Edamame, widely available frozen, adds a wealth of protein and other beneficial nutrients. Chicken, shrimp, or chickpeas work too, as do frozen cauliflower, brussels sprouts, peas, and carrots. Freeze leftovers for future dinners. Serving tip: Ladle over cooked long-grain brown rice, with a dollop of sour cream or plain yogurt if desired.

2 teaspoons vegetable oil

1 medium onion, diced

3 cloves garlic, minced

1 tablespoon curry powder

1/2 teaspoon cinnamon

1/2 teaspoon salt

1/4 teaspoon cayenne pepper

1 13.5-ounce can coconut milk

1 cup cubed Yukon Gold potato or sweet potato

2/3 cup frozen shelled edamame

1 pound frozen asparagus, chopped into quarters

Juice from 1 lime

1. In a large saucepan, heat oil over medium heat. Cook onion, stirring frequently, for 3-5 minutes, or until translucent. Add garlic, curry, cinnamon, salt, and cayenne; cook for an additional 2 minutes. Add coconut milk and potato. Bring to a boil, reduce heat, cover, and simmer until potato cubes are slightly tender, about 10 minutes.

2. Mix in edamame and asparagus. Add a little water or vegetable stock if the sauce is too thick. Return to a boil and simmer for 10 more minutes. Mix in lime juice and salt to taste. Remove pot from heat and let stand 5 minutes before serving. Serve hot.

PER SERVING: 316 cal, 65% fat cal, 25g fat, 19g sat fat, 0mg chol, 9g protein, 21g carb, 5g fiber, 319mg sodium

Chia-Crusted Tofu with Cauliflower Mash

Prep/cook time: 35 minutes

Serves 4 / Prep Tips: Chia seeds lend tofu a crunchy crust that is packed with fiber and good fats. (You can substitute sesame seeds if you like.) Sprinkle chia seeds into the mashed cauliflower for extra fiber. Grated sharp cheddar cheese, minced chives, and nutmeg are also welcome mash additions.

1 12-ounce package extra-firm tofu (not silken), drained

2 10-ounce bags frozen cauliflower florets

1/3 cup low-fat (1 percent) milk

1 teaspoon chopped garlic (bottled is fine)

2 tablespoons unsalted butter

1 teaspoon fresh thyme leaves, or 1/2 teaspoon dried

1 teaspoon salt, divided

1/2 teaspoon black pepper, divided

3 tablespoons chia seeds

1/8 teaspoon cayenne pepper

Zest of 1 lime

1 tablespoon toasted sesame oil

2 teaspoons vegetable oil

1. Rinse tofu under cold water and slice in half lengthwise. Wrap in a double layer of paper towels and place on a plate. Place a second plate on top and let sit at least 15 minutes to press out excess water.

2. Meanwhile, steam or microwave cauliflower according to package directions until very tender. Using a food processor or potato masher, mash cauliflower with milk, garlic, butter, thyme, ½ teaspoon salt, and 1/4 teaspoon pepper until smooth. Cover to keep warm.

3. On a plate, mix chia seeds, cayenne, lime zest, and remaining salt and pepper. Slice tofu pieces crosswise to yield four blocks. Brush each side with sesame oil. Press each side of tofu into chia mixture to coat thoroughly.

4. Heat vegetable oil in a skillet over medium heat. Sear tofu blocks until crisp and golden brown, about 5 minutes on each side. Serve at once with cauliflower mash.

PER SERVING: 316 cal, 57% fat cal, 21g fat, 6g sat fat, 16mg chol, 17g protein, 19g carb, 10g fiber, 645mg sodium

Chicken and Broccoli Pasta with Spinach Pesto

Prep/cook time: 33 minutes

Prep/cook time: 33 minutes Serves 4 / Serving Tip: Greenhouse-grown basil lends a taste of summer to this easy dish. If time permits, make the pesto ahead to deepen the flavors. It lasts in the fridge for up to five days and also freezes well. Vegetarians can substitute tofu or tempeh for chicken to add protein.

3 cloves garlic

1 10-ounce package frozen chopped spinach, thawed and drained

1 cup packed fresh basil leaves

1/3 cup grated Parmesan cheese

1/3 cup walnuts

1/4 cup hempseeds

1/2 teaspoon grated lemon zest

2 tablespoons fresh lemon juice

1/3 cup olive oil

1 12-ounce bag frozen broccoli

10 ounces whole-wheat rotini pasta

2 teaspoons vegetable oil

1 pound boneless, skinless chicken breast or thighs, cut into 1/2-inch cubes

1. In a food processor or blender, chop garlic, then add spinach, basil, Parmesan, walnuts, hempseeds, lemon zest and juice, olive oil, and salt and pepper to taste. Process until creamy but still grainy, about 1 minute. Add a little more oil if necessary to improve consistency. (Makes 1 2/3 cups.)

2. Bring a large pot of water to boil. Cook frozen broccoli until just tender, about 2 minutes. Remove broccoli with a slotted spoon. In the same water, cook pasta al dente, about 8 minutes.

3. While pasta is cooking, heat oil over medium heat in a skillet. Sprinkle chicken with salt and pepper, then cook in skillet until no longer pink inside, 5-7 minutes.

4. Drain pasta and return to pot. Add pesto, cooked chicken, and broccoli; mix well. Serve at once, with extra Parmesan if desired.

PER SERVING: 733 cal, 42% fat cal, 36g fat, 5g sat fat, 72mg chol, 49g protein, 61g carb, 13g fiber, 335mg sodium