Frozen Vegetables: Fast, Easy Tips & Recipes (cont.)

Yield: 6 servings

Per serving (with shrimp): 283 calories, 18.5 g protein, 35.5 g carbohydrate, 7.8 g fat, 1.3 g saturated fat, 163 mg cholesterol, 6 g fiber, 460 mg sodium. Calories from fat: 25%.

Quick Spinach Italiano

You can whip up this side dish in about 5 minutes.

1 pound frozen spinach leaves (cut, not chopped, works best), partially thawed
1 1/2 tablespoons olive oil
2 teaspoons bottled minced garlic
Freshly ground black pepper
Salt to taste (optional)
2 tablespoons shredded Parmesan cheese (available in bags and tubs)

  • Add olive oil to large, nonstick frying pan or skillet and heat oil until hot, but not smoking, over medium heat. Add garlic; saute for 30 seconds or so.
  • Stir in the spinach leaves; saute for a few minutes or until spinach is tender.
  • Add pepper to taste. Sprinkle Parmesan over the top and serve.

Yield: 4 servings

Per serving: 79 calories, 4 g protein, 5 g carbohydrate, 5.5 g fat, 1 g saturated fat, 1 mg cholesterol, 3.5 g fiber, 98 mg sodium. Calories from fat: 59%.

Originally published January 2006.
Medically Updated January 2007.


SOURCES: Federal Register, March 20, 2002. Journal of Agricultural and Food Chemistry, 97: 587-595. Weekly Frozen Vegetable Category Sales, Information Resources Inc., 2006.

Recipes provided by Elaine Magee; © 2006 Elaine Magee.

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