3-85-2 Nutrition on ice

3-85-2 Nutrition on ice
Summary 3-36-1
Harrisburg, PA- The National Frozen & amp; Refrigerated Foods Association, NFRA is a non-profit trade association representing all segments of the frozen and refrigerated foods industry. March is National Frozen Food Month.
The FDA stated that frozen fruits and vegetables are equivalent to fresh produce in regard to their nutrient profiles. Therefore, frozen and fresh fruits and vegetables provide the same essential nutrients and health benefits. In fact, frozen fruits and vegetables are fresh fruits and vegetables that have been blanched (cooked for a short time in boiling water or steamed) and frozen within hours of being picked. Frozen fruits and vegetables are processed at their highest point of nutritional content.
The new Dietary Guidelines for Americans issued by the U.S. Department of Agriculture and the Department of Health and Human Services encourages consumers to include plenty of fruits and vegetables in their diet. They also recommended that consumers, "Buy Wisely. Frozen or canned fruits and vegetables are sometimes the best buys, and they are rich in nutrients." The new guidelines officially recognize the nutritional benefits and value of frozen fruits and vegetables. And don't forget to include dried fruits and vegetables and 100% fruit or vegetable juice in your diet.
Researchers at the University of Illinois at Urbana-Champaign studied the effects of processing on vegetables. According to Barbara Klein, the principal investigator, when vegetables are frozen the nutrients are "locked in." Although the processing results in a small loss of nutrients, Dr. Klein said "the effects are the same as what happens to a fresh vegetable when you cook it." Following the processing, there is no further loss of nutrients.
ASIAN CHICKEN STIR-FRY
Cook Time: 15 minutes
Servings: 4
1 package (9 oz. or 2 cups) Frozen Chicken Breast Strips
1 can Golden Mushroom Soup
2 Tbsp. soy sauce
1 tsp.garlic powder
1 bag (16 oz.) any frozen vegetable combination
4 c. hot cooked instant rice
COOK: Mix chicken, soup, soy sauce and garlic in skillet. Heat to a boil. Add vegetables; cover and cook over medium heat until tender-crisp, stirring occasionally.
SERVE: Serve chicken and vegetable mixture over hot rice.
MUSHROOM AND VEGETABLE LASAGNA
Prep Time: 30 Minutes
Start to Finish: 1 Hour 35 Minutes
12 servings
9 uncooked lasagna noodles
1 can (28 oz) Progresso & reg; crushed tomatoes, undrained
3 teaspoons dried basil leaves
1 teaspoon dried oregano leaves
1 garlic clove, minced
1 container (10 oz) refrigerated light alfredo sauce
1 package (3 oz) soft tofu, drained, crumbled
1 bag (1 lb) Green Giant & reg; frozen broccoli cuts, thawed, drained
1 tablespoon vegetable oil
1 1/2 lb assorted fresh mushrooms, sliced (9 cups)
2 cups shredded carrots
3 cups shredded reduced-fat mozzarella cheese (12 oz)
1. Heat oven to 350 & deg;F. Cook and drain lasagna noodles to desired doneness as directed on package. Meanwhile, in medium bowl, stir together tomatoes, basil, oregano and garlic. Reserve 1/2 cup alfredo sauce. In another medium bowl, stir together remaining alfredo sauce, tofu and broccoli.
2. In 10-inch skillet, heat oil over high heat. Add mushrooms and carrots; cook about 4 minutes or until tender, stirring frequently. Spoon and spread reserved 1/2 cup alfredo sauce in ungreased 13x9-inch (3-quart) baking dish. Top with 3 cooked noodles. Spread half of broccoli mixture over noodles. Top with 1 cup of the tomato mixture, 1 cup of the mozzarella cheese and half of mushroom mixture. Repeat layers, topping with remaining noodles and remaining tomato mixture. Cover tightly with foil that has been sprayed with cooking spray.
3. Bake 50 to 60 minutes or until hot and bubbly. Remove from oven; uncover dish. Sprinkle with remaining 1 cup cheese. Let stand 15 minutes before serving.
MEXICAN-STYLE CHICKEN-FILLED TORTILLAS
Prep Time: 20 Minutes
Start to Finish: 20 Minutes
4 servings
4 boneless skinless chicken breast halves, cut into thin bite-sized strips
1 cup Green Giant & reg; Niblets & reg; frozen corn
1/2 cup Old El Paso & reg; salsa
2 tablespoons sliced ripe olives
8 flour tortillas (8- to 10-inch)
1. Spray 10-inch nonstick skillet with cooking spray. Heat over medium-high heat until hot. Add chicken; cook and stir 5 to 6 minutes or until no longer pink.
2. Stir in corn, salsa and olives. Reduce heat to medium; cook 4 to 6 minutes longer or until thoroughly heated.
3. Meanwhile, warm tortillas as directed on package. Spoon one-fourth of chicken mixture onto half of each tortilla. Fold tortillas over. If desired, serve with light sour cream and additional salsa.
GARLIC & amp; HERB GRILLED AND MARINATED SHRIMP WITH PENNE PASTA AND SUN DRIED TOMATOES
Servings: 8
1/4 c. olive oil
1/2 tsp red pepper, crushed
2 lbs frozen garlic & amp; herb grilled & amp; marinated shrimp
1/2 c. onion, diced fine
1 c. sun dried tomatoes, cut fine strips
1 tsp oregano, dry
4 bunches arugula, coarsely chopped
3 tsp lemon juice
3 lbs penne pasta, cooked al'dente
1 tsp salt
1 tsp black pepper, freshly grated
1/2 c. parmesan cheese, grated
1 - In a suitable skillet heat the oil, add crushed pepper, the frozen shrimp and saut & eacute; for two minutes.
2 - Add diced onion, tomatoes, oregano and continue saut & eacute;ing five minutes or until shrimp are cooked.
3 - Add chopped arugula and lemon juice.
4 - Toss well.
5 - Add cooked pasta, add seasoning and mix well.
6 - Taste and adjust seasoning.
7 - Serve at once with parmesan cheese.
BREAKFAST SKILLET MEDLEY
Prep Time: 40 minutes
Yield: 1 - 8 servings.
2 lb. frozen, ovenable breakfast potatoes
8 eggs
1 2 lb. bag sausage gravy
2 oz. red bell peppers (diced)
2 oz. green bell peppers (diced)
2 oz. yellow onions (diced)
Heat sausage gravy (see package for details)
Cook ovenable breakfast style potatoes (follow instructions on potato package). Keep hot for serving.
Combine 8 eggs, red, and green bell peppers, and onion and whip until eggs are broken up. Place egg and veggie mixture into a lightly greased skillet and cook on medium until eggs are scrambled. (Note: stir eggs often to ensure even cooking.) Keep hot for serving.
Portion 4 oz. of hot cooked potatoes into skillet style dish or bowl. Portion large spoonful (approx. 2 1/4 oz.) of scrambled eggs and veggie mix over potatoes. Pour 4 oz. of hot sausage gravy over egg and veggies. Serve hot. Try adding shredded cheddar cheese on top!