Busy? Poor? Still want to eat healthy? The best weapon I have is frozen vegetables! When they go on sale, I fill my freezer with all kinds! Stir-fry mixes, broccoli, peas and carrots, corn, etc!
We add frozen vegetables to rice, noodles, soups, casseroles, pot pies, and as a side dish. Here is what I like:
- They last forever! (in contrast to fresh veggies)
- They don’t need to be washed
- They don’t need to be chopped/ peeled/ cut.
- They are generally cheaper.
- They are usually picked at the peak of ripeness
- We can eat them out of season and all year long!
So, here is our favorite, fast, healthy, go- to meal. I always have the ingredients on hand, and my kids will eat a ton of it! It looks like a long recipe, but I promise it is QUICK!!!
- 3 TBL butter
- 3 TBL flour
Melt butter in small saucepan and stir flour in until bubbly. Then Add:
- 1 cup of Chicken broth
- 1/2 tsp oregeno
- 1/2 tsp pepper.
Bring to a boil and simmer. Stir occasionally. Then, in large skillet add:
- 1 TBL butter and 1 TBL olive oil. Then after butter melts, add:
- 1 chopped onion
- 3 cloves of garlic, crushed or chopped.
Cook till browned then add:
- 2 cups frozen cauliflower. (defrosted)
- 2 cups frozen broccoli (defrosted)
- 1 package frozen peas (defrosted)
Cover and cook till heated through. Then stir in:
- 1/2 Cup chicken broth
- 1 large fresh tomato (or canned tomatoes)
Add 1/2 pound cooked whole wheat noodles (such as spaghetti or linguini). Mix everything together (vegetables, sauce, and noodles) then top with parmesan cheese.
I'm a registered dietitian, mom of 4, avid lover of food and strong promoter of healthy habits. Here you will find lots of delicious recipes full of fruits and veggies, tips for getting your kids to eat better and become intuitive eaters and lots of resources for feeding your family.Learn More about Natalie