Frozen Entrees: 20 Healthy, Tasty Frozen Meals (cont.)

Lean Cuisine Salmon with Basil
Calories Grams Fat Grams Fiber (mg) Sodium Calories from fat
220 6 4 660 25%

NOTE: This is a quick way to try to work toward your recommended 2-3 servings of fish a week! A very nice dish made with 100% whole grain pasta. I liked all the ingredients, and just added a couple of teaspoons of shredded Parmesan to complete the flavors.

Organic Bistro Wild Salmon (with cranberry pilaf and walnut broccoli)
Calories Grams Fat Grams Fiber (mg) Sodium Calories from fat
500 23 8 80 41%
Contains 2.5 g omega-3s and only 3 grams of saturated fat

NOTE: Salmon was tender, and the pilaf and walnuts added crunch. The flavors are subtle; you may want to squeeze a lemon wedge or extra sprinkle of pepper over the top.

Trader Joe's Trader Ming's BBQ Chicken Teriyaki
Calories Grams Fat Grams Fiber (mg) Sodium Calories from fat
150 3.5 0 570 21%
A 21-ounce bag in the frozen section makes 3.5 (1-cup) servings.
(1 g saturated fat)

NOTE: Tastes homemade and uses white and dark skinless chicken meat. You really only need to use one of the two sauce packets -- this will bring down the sodium, too.

Trader Joe's Black Bean & Cheese Taquitos, 4
Calories Grams Fat Grams Fiber (mg) Sodium Calories from fat
310 11 7 180 32%
(2 g saturated fat)

NOTE: Start warming up your toaster oven to 400 degrees while you microwave 4 taquitos for a minute to quickly thaw them. Then crisp up your taquitos by baking them on a sheet of foil in the toaster oven for 4-5 minutes.

Trader Joe's Calabacita & Cheese Quesadilla (with veggies & beans)
Calories Grams Fat Grams Fiber (mg) Sodium Calories from fat
240 9 4 440 34%

NOTE: This is great tasting and spicy. I thaw one of the quesadillas in the microwave for a minute then brown and crisp it in a nonstick frying pan (this takes 1 minute).

Trader Joe's Chicken Serenada Chicken breast with a coco Caribe sauce topped with poblano peppers
Calories Grams Fat Grams Fiber (mg) Sodium Calories from fat
290 12 0 650 37%
(1.5 g saturated fat)

NOTE: The fat grams mainly come from canola and olive oil. One 17.3-ounce container makes 2 servings of this elegant entrée. Because it doesn't contain any fiber, you'll need to serve the chicken with whole-grain noodles or steamed brown rice and vegetables.

Trader Joe's Penne Pepperonata
Calories Grams Fat Grams Fiber (mg) Sodium Calories from fat
200 4.5 3 190 20%
A 16-ounce bag in the frozen section makes 4.5 (1-cup) servings.
(2 g saturated fat)

NOTE: Very tasty! Heat up quickly over the stove with 1/4 cup water or low-fat milk, or in a microwave-safe dish without any liquid added. It's even better with a sprinkle of shredded Parmesan cheese over each serving.

Whole Kitchen (Whole Foods) Pad Thai with Tofu
Calories Grams Fat Grams Fiber (mg) Sodium Calories from fat
340 14 3 490 37%
(2 g saturated fat)

NOTE: Very appealing and satisfying entrée. A tablespoon of soy nuts or chopped peanuts adds a nice crunch. The majority of the fat grams seem to come from tofu, peanut butter, peanuts, and canola oil.