Healthy Frozen Entrees for One

There is nothing quite like the convenience of going to your freezer and defrosting a meal. The trick is finding those that are both tasty and higher in fiber and nutrients. This might require going to a nontraditional grocery. Thanks to WebMD.com, we have found interesting options at Whole Foods markets, for example. Here are some of the best frozen picks for the health-conscious among us:

  • Mini Bean & Cheese Taquitos (Whole Kids Organic) – One box (1 serving) of 12 mini taquitos contains: 290 calories, 4.5 grams fat, 1.5 grams saturated fat, 5 mg cholesterol, 610 mg sodium, 54 grams carbohydrates, 11 grams fiber, 11 grams protein. Vitamin A: 8% Recommended Daily Allowance (RDA), Vitamin C: 4% RDA, Calcium: 15%, Iron: 30%.
  •  Cheese or Chicken Enchiladas (Whole Kitchen brand) – One box of chicken enchiladas (2 enchiladas) contains: 310 calories, 8 grams fat, 3 grams saturated fat, 35 mg cholesterol, 610 mg sodium, 42 grams carbohydrates, 5 grams fiber, 16 grams protein. Vitamin A: 20% RDA, Vitamin C: 6%, Calcium: 20%, Iron: 6%.
  •  Sesame Soba Noodles (Whole Kitchen brand), with Tofu & Asian-style Veggies – 1 bowl has: 230 calories, 4 grams fat, .5 grams saturated fat, 0 mg cholesterol, 430 mg sodium, 35 grams carbohydrates, 14 grams protein, 4 grams fiber. Vitamin A: 25% RDA, Vitamin C: 8%, Calcium: 15%, Iron: 20%, Folate: 20%.
  •  Pad Thai with Tofu (Whole Kitchen brand) – 1 serving (bowl) has: 340 calories, 14 grams fat, 2 grams saturated fat, 0 g trans fat, 0 mg cholesterol, 490 mg sodium, 9 grams protein, 3 grams fiber. Vitamin A: 25% RDA, Vitamin C: 25%, Calcium: 10%, Iron: 10%.
  •  Amy’s Pocket Sandwiches (in flavors like Soy Cheese Pizza or Tofu Scramble) – 1 pocket (Tofu Scramble) has: 180 calories, 6 grams fat, 0 grams saturated fat, 0 mg cholesterol, 520 mg sodium, 23 grams carbohydrates, 11 grams protein, less than 1 g fiber. Vitamin A: 4% RDA, Vitamin C: 20%, Iron: 4%.
  •  Amy’s Tofu Vegetable Lasagna - 1 entree has: 310 calories, 11 grams fat, 2 grams saturated fat, 0 mg cholesterol, 680 mg sodium, 41 grams carbohydrates, 13 grams protein, 6 grams fiber. Vitamin A: 60% RDA, Vitamin C: 35%, Calcium: 10%, Iron: 25%.

 

These are definitely healthy choices for your freezer.  Be sure to read the nutritional labels on all of your shopping selections so you can balance some of those once-in-a-while, “not as healthy” ones with these!

 

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