Posted at: 02/28/2012 4:23 PM

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Fast Freezer Meals

Jen Haugen represents Hy-Vee as a nutrition expert promoting healthy eating throughout the community.
Jen is a member of the Academy of Nutrition and Dietetics.

1.    Plan ahead. Mix a variety of flavors, textures, colors and food groups to keep it interesting and provide a wide range of nutrients.

2.    Stock your cupboards with staples such as spices, oil  and whole grains like brown rice or quinoa to simplify meal preparation.

3.    Keep MyPlate in mind when stocking your freezer.  A plethora of fruits and vegetables on hand eliminate excuses.

4.    Store it correctly, while frozen food stores almost indefinitely, it’s the quality that suffers – check out the www.stilltasty.com website for the ultimate shelf life guide.

Breakfast:  Whole Grain Waffles with Warm Blueberry Sauce  and Sausage
Lunch:  Fast Fajitas with Vanilla Cherry Berry Sundaes
Supper:  Chili and Cornbread with Riviera Blend Vegetables


Whole Grain Waffles with Blueberry Sauce and Breakfast Sausage Links
Serves 4

All you need
2 cups Hy-Vee frozen blueberries
2 tbsp honey
8 Morning Star Farms Breakfast Sausage Links
8 Kashi Whole Grain Frozen Toaster Waffles

All you do
Place blueberries in a medium saucepan over medium heat until blueberries are thawed and beginning to break apart. Reduce heat to low, add honey and lightly press blueberries with a large spoon to break them apart. Keep sauce on low heat until ready to serve. Prepare sausage links according to package directions. Prepare waffles according to package directions. Top waffles with blueberry sauce just before serving. Nutrition Facts Per Serving: 330 calories, 9g fat, 1g saturated fat, 0mg cholesterol, 620mg sodium, 50g carbohydrate, 9g fiber, 19g sugar, 15g protein
Daily Values: 2% vitamin A, 4% vitamin C, 15% calcium, 30% iron

Dietitian’s Frozen Foods Tip: Enjoy your favorite seasonal fruits all year long by using the frozen version. Not only are they just as nutritious, they’re often less expensive!

Fast Fajitas
Serves 4

All you need
1 tsp canola oil
1 bag PictSweet 3 Pepper Fajita Vegetables
2 chicken breasts, cut into strips
4 Tumaro’s Gourmet Multi-Grain Tortillas
1 cup salsa, divided

All you do
Heat oil in skillet on medium heat.  Add stir-fry vegetable mix. Cook to desired tenderness.  Remove from pan. In same pan, add chicken strips and cover. Cook until chicken is cooked through. Just before serving, warm tortillas in microwave following package directions. Serve by placing chicken and vegetables in a warm tortilla and top with salsa.

Nutrition Facts Per Serving: 280 calories, 7g fat, 1.5g saturated fat, 55mg cholesterol, 220mg sodium, 36g carbohydrate, 6g fiber, 4g sugar, 21g protein

Dietitian’s Frozen Foods Tip: Store extras of your favorite whole wheat or corn tortillas in the freezer to keep them fresh for last-minute meals!

Morning Star Farms Three Bean Chili with Grillers Crumbles, Cornbread and Vegetables
Serves 2

All you need
2 VitaTop corn muffins
1 package Morning Star Farms Three Bean Chili with Grillers Crumbles
2 servings Green Giant Just For One vegetables

All you do
Thaw corn muffin according to package directions. Cook chili and vegetables according to package directions. .  Place corn muffin in bottom of serving bowl.  Pour half of chili over the muffin.  Repeat if making two servings.  Serve warm with vegetables.  
Nutrition Facts Per Serving: 420 calories, 12g fat, 5g saturated fat, 40mg cholesterol, 800mg sodium, 60g carbohydrate, 20g fiber, 26g sugar, 26g protein Daily Values: 90% vitamin A, 110% vitamin C, 10% calcium, 70% iron

Dietitian’s Frozen Foods Tip: Stocking your freezer with single-serve items makes putting together a meal for one a snap!

Vanilla Cherry Berry Sundaes
Serves 4

All you need
4 (3 oz each) Hy-Vee ice cream sherbet cups
2 cups Hy-Vee frozen cherry berry blend, slightly thawed, divided

All you do
Scoop each ice cream Cup into 4 individual bowls. Top with ½ cup fruit and serve immediately.

Nutrition Facts Per Serving: 230 calories, 10g fat, 6g saturated fat, 40mg cholesterol, 65mg sodium, 30mg carbohydrates, 4g fiber, 22g sugar
Daily Values: 15% vitamin A, 30% vitamin C, 15% calcium, 6% iron

Dietitian’s Frozen Food Tip: Blue Bunny 3-ounce Vanilla Ice Cream Cups are perfectly portioned for quick sundae making without over-portioning!