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Frozen diet food: The Best Frozen Dinners


The Best Frozen Dinners

Stroll down any supermarket frozen food aisle and the evidence is clear: frozen meals are big sellers, claiming more shelf space than virtually any other type of frozen food. Beyond the old-standard TV dinners, you’ll find ethnic (especially Asian), vegetarian, low-calorie, supersized, natural, and organic meals.

The challenge is to find frozen meals that you enjoy, that will satisfy your hunger, and won’t sabotage your weight loss efforts.

Choosing a Frozen Meal

There is no getting around it. When selecting a frozen meal, you’ll need to read the “nutrition facts” panel on the package to make sure your choice is a healthy one. So allow yourself a little extra time on the frozen-foods aisle (or use my handy list of picks below).

Weight Loss Clinic eating plans prescribe two levels of frozen meals: a light frozen dinner, with less than 300 calories and no more than 8 grams of fat; and a regular frozen dinner, with 360-400 calories and a maximum of 25 grams of fat.

Jot these numbers down and refer to them when checking labels. Of course, whenever possible, it’s best to select a lighter frozen meal, with fewer calories and fat.

Here’s a label-reading tip: Make sure you check the portion size, listed on the very top of the nutrition label. Some crafty manufacturers measure a portion as something less than the entire contents of the box.

As a general rule, look for entrees that include plenty of vegetables. These tend to be lower in calories and higher in vitamins and minerals as well as fiber (which helps fill you up). Opt for brown rice or whole grains whenever possible, and choose lean meat, fish, or chicken.

Buyer Beware

Some frozen dinners are loaded with fat, sodium, and calories. Sticking with the lighter versions (such as Lean Cuisine, Healthy Choice, Smart Ones) is usually a safe bet. But there are no guarantees. You still need to read the label to be certain.

If you’re watching sodium, be especially careful about frozen meals. My advice for everyone is to look for meals with less than 800 milligrams of sodium (that’s about 1/3 of a day’s recommended allotment). If you’re on a low-sodium diet, divide the total number of sodium milligrams recommended per day by three. Then use that number as a guide when selecting frozen entrees.

Don’t be fooled into thinking that package claims are always what they seem. While most brands are reputable and honest, some may use wording that can mislead you. For example, it’s not always clear what makes products labeled “natural” or “organic” qualify for that terminology.

Some labels boast that their dinners are “preservative free,” yet most frozen meals don’t include preservatives because freezing prevents spoilage. The bottom line: Don’t assume a product is healthy without carefully checking out the nutrition facts panel.

By the numbers, here are my guidelines for choosing a healthy frozen meal:

1. Aim for those that keep calories in the 250-300 range (journal as light frozen meal).
2. Choose meals with less than 4 grams of saturated fat.
3. Choose meals with less than 800 milligrams of sodium.
4. Select meals with at least 3-5 grams of fiber.

12 Good Choices

There are too many healthy options on the market to list, but here are a few to consider when choosing your next frozen entree.


Total Fat (g)

Sat. Fat (g)

Sodium (mg)

Fiber (g)

Amy’s Asian Noodle Stir Fry






Ethnic Gourmet Bowl Pad Thai w/ shrimp






Michelina’s Budget Gourmet Chinese Style Vegetable & Chicken w/ rice



1. 5



Seeds of Change Chicken Teriyaki






Lean Cuisine Salmon with basil






Trader Joe’s Chicken Tandoori with spinach






Celentano Roasted Vegetable lasagna






Healthy Choice Cajun Shrimp and Chicken






Smart Ones Rigatoni with Broccoli and Chicken






Gardenburger Meals Meatless Citrus Glazed Chicken with green beans and rice






Healthy Choice Mushroom Roasted Beef






Michelina’s Lean Gourmet Chicken Alfredo Florentine






The Beauty of Frozen Meals

Singles, busy families, older people, and office workers alike enjoy the simplicity and convenience of the frozen meal. At my office, the freezer is jammed with all kinds frozen meals, which get zapped in the microwave for quick, portable, portion-controlled, and relatively inexpensive lunch.

Here’s one more tip: Try to add a side salad and a serving of fruit to round out your meal, especially if you’re having a lower-calorie frozen dinner. Not only will it boost the vitamin, mineral and fiber content, but the extra fruit and vegetables will help fill you up. After all, what good is the portion-controlled serving if you still feel hungry after you eat it?

The healthiest frozen meals for weight loss

Frozen meals can be a nutritious, convenient part of your weight loss plan. These strategies will help you find the healthiest frozen meal options.

You had a work meeting that ran late, and numerous chores await you at home. You are tired, stressed and in need of comfort food. Tonight seems to call for grabbing take-out on your way home. After all, you are strapped for time and still need to eat, right?
Before pulling up to the restaurant, you take a mental inventory of your freezer and realize you have several healthy, appealing frozen meal options to choose from. The strain on your caloric budget has been avoided and dinner is on the table in minutes.

A weight-loss tool?

Frozen meals can actually support your weight loss goals. Several studies have shown that the use of meal replacements is an effective strategy as part of a structured weight loss plan. How can this be so? A frozen meal can save hundreds of calories if used to replace a high-calorie restaurant meal. Frozen meals don’t allow for portion errors or going back for “just a few more bites.” A frozen meal may keep you from skipping lunch or dinner or choosing poor quality-snacks over a balanced meal. This often leads to feeling excessively hungry and overeating later.

The nutrition quality of frozen foods can be a surprising asset. Compared to canning as a method of preservation, freezing better retains vitamin and mineral content. Frozen fruits and vegetables, frozen just after harvest, may have a higher vitamin content compared to fresh foods that have spent days on the produce shelf (and after even more days in transport).

Find the healthiest frozen meal options

Frozen meals may conjure thoughts of freezer-burned, colorless foods. If you haven’t visited the frozen food aisle lately, check again. While the typical, high calorie, high-fat options remain in place (1449 calories and 58 grams of fat for a Hungry Man XXL Roasted Carved Turkey Dinner, anyone?), we will help you find the healthiest frozen meal options to help support your weight loss goals.

Finding the right frozen meal option goes beyond finding a meal with an appealing photo or checking to see what is on sale. Read the Nutrition Facts label to see if your selection meets your goals. Check these important sections:

  • Serving size. What appears to be a meal for one may list more than one serving. Marie Callender’s Chicken Pot Pie looks reasonable at 410 calories and 770 mg sodium per serving, yet the label states there are TWO servings in the package.
  • Calories: According to your calorie budget. Many weight loss plans allow for 300-400 calories per meal
  • Protein: aim for 15 grams or more
  • Fiber: aim for 5 grams or more
  • Sodium: aim for 600 milligrams (mg) or lower to stay within the recommended sodium target of under 2300 mg per day. If you have high blood pressure, heart disease or kidney disease, you may have a daily target of 2000 mg or lower.

Certain brands tend to fall closer to our nutrition guidelines than others. For example, all Healthy Choice entrees are 600 mg sodium or less. Smart Ones, Amy’s and Luvo are other brands that tend to have healthy options. There are always new offerings in the frozen food aisle, so remember to keep checking the labels and try using MyNetDiary’s grocery check tool to compare items.

Check out our chart for several options that meet or come very close to our recommendations.

Healthiest Frozen Meals

ProductCaloriesFat (g)Protein (g)Carbohydrate (g)Fiber (g)Sodium (mg)
Amy’s Light in Sodium Vegetable Lasagna320916444340
Healthy Choice Basil Pesto Chicken Power Bowl230920177600
Healthy Choice Simply Steamers Beef & Red Chili Sauce27061735550
Kashi Creamy Cashew Noodle Bowl36014154610400
Luvo Chicken Chile Verde2901320277490
Luvo Southwestern Breakfast Bowl4501518426450
SmartOnes SmartMade Mexican-Style Chicken Bowl260521336530
SmartOnes SmartMade Rosemary Grilled Beef and Vegetables270817305600

Round out the meal

Is your frozen entrée selection just short of meeting your nutrient goals? While it is easy to find frozen entrees within recommended calorie range, they are often lacking in protein, fiber and fruit/vegetable portions. Here’s how you can help round out the nutrition (and satisfaction) of your meal.

Protein add-ons

  • low-sugar Greek yogurt, or a dollop of plain Greek yogurt on curries or potato dishes
  • edamame (soybean pods), a great staple to keep in the freezer
  • shredded part-skim mozzarella cheese
  • a hard boiled-egg

Fiber, fruit and veggie boosters

  • bell pepper slices
  • baby carrots
  • a small glass of tomato juice
  • baby spinach (mixes in well with pasta dishes)
  • frozen broccoli, cauliflower or green beans, cooked at the same time as your entrée
  • salsa, green chile or pico de gallo
  • a small apple or orange
  • a no-sugar-added fruit cup

Flavor enhancers

A little extra seasoning goes a long way to make your meal more flavorful. Try adding:

  • a dash of garlic powder, fresh ground pepper, hot sauce or red chili flakes
  • chopped fresh herbs such as basil, cilantro or chives (this will also add appealing color to your dish)
  • a squeeze of lemon or lime juice, especially for chicken and fish-based meals

Bottom line

Frozen meals can be a tasty and wise addition to your weight loss plan. Stock your freezer with the healthiest frozen meal options to anticipate busy days and times you don’t feel up to cooking.

Meal Planning & Diets->Meal Replacment Plans

Meal Planning & Diets->”Plan, Shop, Prep, and Cook”

Frozen-Food Diet | Encyclopedia.com








Research and general acceptance


Frozen-food diets rely on packaged frozen foods for weight loss and weight control that are based on standardized portions, as well as for convenience and saving time.

A frozen-food diet was first introduced in Good Housekeeping magazine in September of 1998. In October of 2005 Good Housekeeping debuted a new frozen-food diet that consisted entirely of microwave-able meals. The new plan, based on research performed at the Department of Food Science and Human Nutrition at the University of Illinois at Champaign-Urbana, promised slightly increased weight loss and even less preparation time than the original diet.

Other frozen-food diets have also been developed. Nutrition expert Joy Bauer prepared a nine-day meal plan for the American Frozen Food Institute (AFFI) that consists entirely of frozen foods. Commercial frozen-food diets that are home-delivered weekly are also available. One such diet was devised by Dr. Caroline J. Cederquist, a board-certified physician in bariatrics, the medical specialty of weight management.

The original Good Housekeeping diet

The original Good Housekeeping frozen-food diet consists of seven days of menus. However any meal can be switched for the same meal on a different day. It is a 1,400-calorie per day diet and the plan calls for 45 minutes of exercise four–five days per week. Brand-name products may be substituted with similar foods having the same number of calories. Spices, garlic, lemon, soy sauce, and vinegar are permitted.

BREAKFASTS The day 1 breakfast consists of:.

  • one-half cup of Post 100% Bran or Kellogg’s Bran Buds or three-quarters cup Kellogg’s All Bran Original or Complete Bran Flakes
  • one cup of fat-free milk
  • 100 calories of fruit

The day 2 breakfast is:.

  • three frozen low-fat Aunt Jemima pancakes (150 calories) or two frozen low-fat Eggo Homestyle waffles (180 calories), with one-third cup of frozen unsweetened berries
  • one cup of fat-free milk

The day 3 breakfast is:.

  • one frozen single-serving Weight Watchers Smart Ones English muffin sandwich with ham and cheese (210 calories) or one frozen Swift Premium Morning Maker ham, egg, and cheese sandwich (250 calories)
  • one 50-calorie fruit or 4 oz (118 ml) of calcium-fortified orange juice

The day 4 breakfast consists of:.

  • one-half of a 3-oz (85-g) frozen Lender’s Big’n Crusty bagel (230 calories) with 1 oz (28 g) of light Jarlsberg or reduced-fat cheddar cheese, broiled, or one Thomas’s English muffin (110 calories)
  • one cup of calcium-fortified orange juice

The day 5 breakfast is the same as day 2 except that 6 oz (177 ml) of calcium-fortified orange juice may be substituted for the milk. The day 6 breakfast is the same as day 1. The day 7 breakfast is:.

  • one-half of a frozen Lender’s Big’n Crusty toasted bagel with one teaspoon of light butter or margarine or one Thomas’s English muffin (110 calories)
  • one cup of fat-free Dannon yogurt
  • one 50-calorie fruit

LUNCHES The day 1 lunch is:.

  • one frozen Celentano Great Choice Low Fat Stuffed Shells, Manicotti, or Lasagna (250 calories) or one Healthy Choice Manicotti with Three Cheeses frozen entree (260 calories)
  • two cups of loosely-packed ready-to-eat salad greens with two tablespoons of fat-free Italian dressing or balsamic, rice, or raspberry vinegar
  • two breadsticks
  • one cup of fat-free milk

The day 2 lunch consists of:.

  • one frozen Old El Paso Bean & Cheese Burrito with two tablespoons of salsa or one Weight Watchers Smart Ones Santa Fe Style Rice & Beans frozen entree (290 calories)


Bariatrics— A medical specialty that deals with weight management and the treatment of obesity.

Complex carbohydrates— Starches; polysaccharides that are made up of hundreds or thousands of monosaccharides or single sugar units; found in foods such as rice and pasta.

Couscous— A North African food consisting of steamed semolina—milled durum wheat—that is also used to make pasta.

Diuretic— A substance that increases the excretion of urine.

Lactose— Milk sugar; a disaccharide in milk that consists of one glucose molecule and one galactose molecule.

Monosodium glutamate— MSG; sodium glutamate; a salt derived from glutamic acid that is used to enhance the flavor of foods.

Pita— Pitta; pita bread; a round, double-layered or pocket flatbread made from wheat and yeast.

Simple carbohydrates— Simple sugars; monosaccharides, such as fructose found in fruit, and dis-accharides made up of two sugar units, such as lactose and sucrose or table sugar.

  • one 50-calorie fruit
  • one cup of fat-free milk.

The day 3 lunch is:

  • a chicken sandwich made with three one-quarter-inch-thick slices of leftover chicken breast from the day 1 dinner or 10 deli-thin slices of chicken breast, lettuce, sliced tomato, and one tablespoon of light mayonnaise or honey mustard, on two slices of whole-wheat bread
  • one 50-calorie fruit
  • one cup of fat-free milk

The day 4 lunch consists of:.

  • one frozen Lean Pockets Chicken Parmesan, Turkey, or Ham with Cheddar stuffed sandwich (280 calories) or one Ken & Robert’s Truly Amazing Veggie Pocket, Oriental or Broccoli & Cheddar (250 calories)
  • two cups of salad as for day 1
  • one 50-calorie fruit
  • one cup of fat-free milk

The day 5 lunch is:.

  • a tuna and bean salad made from three cups of ready-to-eat, loosely packed salad greens, 1 oz (28 g) of

crumbled reduced-fat feta cheese, one-third cup of canned drained red kidney beans, 2 oz (56 g) of water-packed canned tuna, drained and flaked, and 2 tablespoons of fat-free Italian dressing or flavored vinegar.

  • three breadsticks
  • a 100-calorie fruit

The day 6 lunch is:.

  • one frozen Stouffer’s Lean Cuisine Swedish Meatballs with Pasta or Three Bean Chili with Rice (250-280 calories) or one frozen Lean Pockets stuffed sandwich (250 calories) or one Healthy Choice Chicken Enchilada Suiza frozen entree (270 calories)
  • one small sliced tomato with two teaspoons of flavored vinegar
  • one cup of fat-free milk

The day 7 lunch consists of:.

  • one whole-wheat mini pita stuffed with one frozen Tyson or Banquet fat-free chicken-breast pattie (80-100 calories), diced tomatoes, 1 oz (28 g) of crumbled reduced-fat feta cheese, and a splash of red-wine vinegar
  • a 100-calorie fruit
  • one cup of fat-free milk

DINNERS Several of the dinner selections make three-four servings and the serving sizes can be increased for other family members. The day 1 dinner is:.

  • one-half of a fully cooked rotisserie chicken breast without the skin, about 4. 5 oz (130 g)
  • two-thirds of a cup of Ore-Ida mashed potatoes cooked with one-third cup of low-fat milk
  • one-third cup of heated fat-free chicken gravy from ajar
  • one cup of steamed chopped frozen broccoli
  • one 50-calorie fruit

The day 2 dinner consists of:.

  • frozen Master Choice Four Cheeses Gourmet pizza or Tombstone Oven Rising Crust Three Cheese pizza, topped with a single layer of two cups of frozen chopped broccoli or spinach; makes four-six servings of 320 calories each; for one person, one-half cup of Stouffer’s Lean Cuisine Cheese French Bread Pizza and one-half cup of vegetables
  • two cups of the day 1 lunch salad
  • one 50-calorie fruit

The day 3 dinner is:.

  • shrimp and couscous: one-half cup of frozen peas and carrots and 3 oz. (85 g) of peeled, raw, frozen shrimp (about eight medium shrimp) and one-half cup of chicken broth, heated to boiling, and one-third cup of couscous and some hot pepper sauce; or for one person, frozen Healthy Choice Herb Baked Fish (340 calories) or Chicken Francesca frozen meal (330 calories)
  • a 100-calorie fruit.

The day 4 dinner is:.

  • one 9-oz (250-g) package of frozen Tyson Chicken Breast Strips with Rib Meat (90 calories per serving) and the frozen sauce from one Green Giant Create a Meal! Sweet & Sour Stir Fry (130 calories per serving), stir-fried with rice, and the frozen vegetables and pineapple, for three one-quarter-cup servings, with three-quarters cup of cooked rice per serving; for 1 person, frozen Healthy Choice Sweet and Sour Chicken (360 calories)
  • two breadsticks
  • one 50-calorie fruit

The day 5 dinner consists of:.

  • five Mrs. T’s Pierogies Potato and Cheddar Pasta Pockets (300 calories), with one-third cup of salsa and two tablespoons of fat-free sour cream, or three Golden Potato Blintzes (270 calories)
  • one cup of cooked frozen green beans
  • one 50-calorie fruit.

The day 6 dinner is:.

  • one whole-wheat mini pita pocket stuffed with one frozen Boca Burger—Chef Max’s Favorite (110 calories), lettuce, tomato, onion, and one tablespoon of ketchup, or 1 frozen low-fat Gardenburger, hamburger style (110 calories), or one frozen Morningstar Farms Garden Veggie Pattie (150 calories)
  • 4 oz (110 g) of baked frozen French fries (20-23 fries)
  • one 100-calorie fruit.

The day 7 dinner is:.

  • one 6-oz (170-g) individually frozen fish fillet, not breaded or flavored, sprinkled with one tablespoon of grated Parmesan cheese, two teaspoons of dried bread crumbs, paprika, salt, pepper, and two teaspoons of olive oil, and baked at 500°F (260°C) for about seven minutes
  • two cups of frozen Ore-Ida country-style hash browns, cooked by the fat-free method (128 calories)
  • one cup of cooked sliced zucchini

SNACKS Snacks can be eaten at any time of day. The day 1 snacks are:.

  • one Dole Fruit Juice Bar (45 calories) or one 50-calorie fruit
  • four reduced-fat Triscuits (65 calories) with 1 oz (28 g) of light Jarlsberg or reduced-fat cheddar cheese
  • one dill pickle

The day 2 snacks are:.

  • one Starbucks Ice Cream Mocca Frappuccino blended coffee bar (120 calories) or a Quaker Chewy granola bar (about 110 calories)
  • one 50-calorie fruit
  • eight raw baby carrots
  • The day 3 snacks include:
  • one cup of fat-free Dannon yogurt (110 calories)
  • one Dole fruit juice bar or one 50-calorie fruit . 15 raw baby carrots
  • The day 4 snacks are:
  • one Dole Fruit Juice Bar or one 50-calorie fruit
  • one-half of a 3-oz (85-g) frozen Lender’s Big’n Crusty toasted bagel with one teaspoon of jam or preserves
  • one dill pickle

The day 5 snacks include:.

  • four reduced-fat Triscuits (65 calories) with 1 oz (28 g) of light Jarlsberg or reduced-fat cheddar cheese
  • one frozen Haagen-Dazs sorbet bar (80 calories) or Betty Crocker Healthy Temptations ice-cream sandwich (80 calories)
  • one dill pickle

The day 6 snacks are the same as for day 2. The day 7 snacks are:.

  • one-half of a 3-oz (85-g) frozen Lender’s Big’n Crusty toasted bagel with one teaspoon of jam or preserves
  • one frozen Haagen-Dazs sorbet bar or Betty Crocker Healthy Temptations ice-cream sandwich
  • one dill pickle

FRUITS . The 50-calorie fruit choices are:.

  • one-half cup of unsweetened applesauce
  • three apricots
  • one cup of blackberries
  • one-quarter of a medium cantaloupe or one-half cup of cubes
  • one-half of a medium grapefruit
  • one cup of honeydew melon cubes
  • one medium nectarine
  • one large peach or two-thirds cup of frozen, unsweetened peaches
  • one-half cup of juice-packed canned peaches, pears, or fruit cocktail
  • two one-half-inch-thick slices of fresh pineapple or three-quarters cup of cubes
  • one large plum
  • two tablespoons of raisins
  • one cup of fresh raspberries or two-thirds cup of frozen, unsweetened raspberries
  • eight medium strawberries or two-thirds cup of frozen, unsweetened strawberries
  • one medium tangerine

The 100-calorie fruits are:.

  • one large apple
  • three dried apricot halves
  • one cup blueberries
  • one medium banana
  • 1 cup (21) cherries
  • three-quarters cup (28) grapes
  • two medium kiwifruit
  • one large orange
  • >three dried peach halves
  • one medium pear
  • two-thirds cup of juice-packed canned pineapple
  • two and one-half cups of watermelon cubes

The new Good Housekeeping diet.

The more recent Good Housekeeping frozen-food diet relies on strict portion control for weight loss. The diet consists of 28 microwaveable frozen meals and supplemental foods that follow strict nutritional criteria. It includes calorie-free beverages and a daily multivitamin/multimineral supplement.

BREAKFAST . The frozen-food diet breakfast consists of:.

  • one cup of fat-free milk or 6 oz (170 g) of light yogurt
  • three-quarters cup of Kashi GoLean or three-quarters cup of Cheerios or Wheaties mixed with one-quarter cup All-Bran Extra Fiber
  • one serving of fruit

One serving of fruit is about 60 calories and is equivalent to:.

  • one small apple
  • one-half of a banana
  • three-quarters cup of blueberries
  • one cup of cubed cantaloupe or honeydew melon
  • one-half of a large grapefruit
  • 17 grapes
  • one kiwi
  • one-half of a small mango
  • one nectarine
  • one small orange
  • one large peach
  • one-half of a large pear
  • three-quarters cup of fresh pineapple
  • one-half cup of canned pineapple packed in juice
  • one cup of raspberries
  • one and one-quarter cup of whole strawberries
  • two small tangerines

LUNCH . Lunch consists of: .

  • a frozen meal
  • two cups of salad greens of alternating varieties with one-half cup of bite-sized steamed or raw vegetables
  • two tablespoons of reduced-calorie salad dressing, maximum 50 calories, or one teaspoon of olive oil mixed with flavored vinegar The frozen lunches are:
  • Ethnic Gourmet Chicken Korma
  • Ethnic Gourmet Tandoori with Spinach
  • Ethnic Gourmet Kung Pao Chicken
  • Healthy Choice Apple Glazed Pork Medallions
  • Healthy Choice Princess Chicken
  • Lean Cuisine Dinnertime Select Steak Tips Dijon
  • Lean Cuisine Spa Cuisine Salmon with Basil and one extra serving of fruit
  • Smart Ones Chicken Parmesan
  • Smart Ones Chicken Tenderloins with Barbecue Sauce
  • Smart Ones Lasagna Florentine
  • South Beach Mediterranean Style Chicken with Couscous
  • Stouffer’s Chicken Teriyaki
  • Uncle Ben’s Roasted Chicken & Vegetable
  • Uncle Ben’s Savory Beef Portabello

Allowable salad vegetables are: .

  • bell pepper
  • broccoli
  • cauliflower
  • celery
  • cucumber
  • mushrooms
  • onions
  • radishes
  • tomatoes

DINNER The dinner menu consists of: .

  • one frozen meal
  • salad as with lunch
  • salad dressing as with lunch

The frozen dinners are: .

  • Amy’s brand Cheese Ravioli with Sauce
  • Amy’s brand Santa Fe Enchilada
  • Ethnic Gourmet brand Chicken Biryani over Rice
  • Healthy Choice brand Salisbury Steak
  • Lean Cuisine brand Dinnertime Selects Chicken Fettucini
  • Lean Cuisine brand Dinnertime Selects Chicken Portabello
  • Organic Classics Cajun Style Chicken Tettrazini with Penne Pasta
  • Organic Classics Chicken Cacciatore with Penne Pasta
  • Organic Classics Penne Pasta with Sauce & Meatballs
  • South Beach Cashew Chicken with Sugar Snap Peas
  • Stouffer’s Rigatoni Pasta with Roasted White Meat


  • Stouffer’s Tuna Noodle Casserole
  • Uncle Ben’s Sweet and Sour Chicken
  • Uncle Ben’s Thai-Style Chicken ADDITIONAL FOODS . The following foods may be eaten once a day with meals or as a snack:
  • one cup of fat-free milk or 6 oz (170 g) of light yogurt
  • one serving of fruit
  • one serving of whole grain, about 80 calories The 80-calorie whole grains may be:
  • 1 oz (28 g) of mini wholegrain pita bread
  • a 1-oz (28-g) slice of 100% whole-wheat bread
  • four pieces of thin whole-wheat crispbread
  • four Triscuits
  • one mini bag of low-fat popcorn One treat of about 100 calories is permitted twice per week:
  • one-half cup of light ice cream
  • one Nabisco 100-calorie pack, any variety
  • 13 roasted almonds
  • four Hershey’s Kisses
  • 4 oz (118 ml) of red or white wine
  • one light beer

The AFFI diet

All of the meals in the AFFI diet include at least one serving of frozen fruits or vegetables. Daily meal plans are for 1,600-, 2,200-, and 2,800-calorie diets. A sample daily menu for a 1,580-calorie diet consists of 58 g of protein, 38 g of fiber, and 28 g of fat.

A typical breakfast consists of: .

  • two calcium-fortified, wholegrain frozen waffles
  • one cup of thawed frozen blueberries
  • 8 oz (237 ml) of calcium-fortified orange juice from frozen concentrate
  • one multivitamin and mineral supplement A sample lunch consists of:
  • 2.5 oz (70 g) of frozen vegetable burger
  • one cup of frozen mixed vegetables
  • one cup of cooked frozen long-grain brown rice A typical dinner is:
  • 4 oz (110 g) of frozen breaded baked fish filet (170 calories or less)
  • one cup of boiled frozen artichokes, drained
  • one cup of boiled frozen Brussels sprouts, drained
  • one cup of boiled frozen asparagus tips, drained
  • two-thirds cup of frozen whipped sweet potato. The afternoon and evening snacks consist of:
  • one small frozen oat-bran muffin (200 calories or less)
  • one slice of low-fat frozen cheesecake (150 calories or less)

Commercial diets

Like the other frozen-food diets, commercial frozen-food diets are designed for nutritional balance and portion control. Cederquist’s diet delivers an average 1,200 calories, with a range of 1,100-1,400 calories, in three daily meals and two snacks. The calories come from lean protein and complex carbohydrates rather than from simple carbohydrates and fats. The diet avoids foods such as white bread, potatoes, and pasta that contain simple sugars. The program accommodates one dinner outside of the diet per week.

Cederquist’s diet recommends:.

  • drinking a minimum of 64 oz (2 l) or eight glasses of water daily, as regular water, flavored water, decaffeinated diet soda, or diet fruit juices, to keep the body hydrated and ‘flushed’
  • limiting caffeinated drinks, such as coffee, tea, or diet soda, to two per day, since caffeine is a diuretic and will cause body cells to retain water, thereby slowing weight loss
  • drinking coffee black or with a low-fat creamer and/ or a sugar substitute
  • avoiding fruit juices because they are high in sugar
  • drinking low-fat (1%) or skim milk for protein, limited to 8 oz (237 ml) per day because of the lactose

Frozen-food diets are used for weight-loss and weight-control, for convenience, and to save time.

These diets are especially useful for people who are unable to cook or prefer not to cook. Since the ingredients and portions of the meals are predetermined, the diets are much easier to follow than those that require counting calories or weighing ingredients. The Good Housekeeping frozen-food diet is aimed especially at people who feel that they don’t have time to diet, particularly if they have to prepare a different meal for the rest of the family. Some frozen-food diets are designed for diabetics, without simple sugars that could rapidly increase blood-sugar levels. Frozen-food diets may be difficult for vegetarians to follow.

In addition to being quick and convenient, frozen-food diets are designed by nutritionists to be well-balanced, low in fat and calories, and to provide the necessary vitamins and minerals They supply a variety of different foods. The meals in the original Good Housekeeping frozen-food diet take less than 10 minutes to prepare and enables the dieter to lose 1 lb (0.45 kg) per week. The meals in the newer Good Housekeeping frozen-food diet take 9 minutes or less to prepare and enable the dieter to lose about 1.5 lb (0.7 kg) per week or 20 lb (9 kg) in just over three months. Commercial frozen-food diets make weight-loss claims of an average of 2–3 lb (0.9–1.4 kg) per week.

Frozen foods avoid spoilage problems associated with fresh foods, particularly those that are harvested, transported long distances, and stored before they reach the consumer. Frozen foods also require fewer trips to the grocery store.

Frozen food, particularly frozen meals and entrées, can be very expensive compared to buying fresh or canned food and preparing meals, although frozen fruits and vegetables may be less expensive than fresh produce. Frozen-food diets also require a significant amount of frozen storage capacity. Recommended choices, such as those in the Good Housekeeping frozen-food diets, may be biased toward advertisers or corporate sponsors.

Like many processed foods, frozen foods—especially frozen diet foods—contain various chemicals that some believe may be harmful. Frozen diet foods often contain monosodium glutamate (MSG), flavorings, and hydro-lyzed vegetable protein. In large quantities glutamate may be damaging to the brain and nervous system.

Frozen food is considered to be safe. Freezing inhibits the growth of some pathogens and reduces the risk of food contamination. However the thawing and refreezing of frozen foods may pose a risk. Frozen foods can remain too long in the freezer and can suffer from freezer burn and the formation of ice crystals.


In the 1990s the U.S. Food and Drug Administration declared frozen fruits and vegetables to be as nutritious as fresh produce and, in some cases, more nutritious.

The 2003 University of Illinois research study found that women who ate frozen main courses for lunch and dinner for an eight-week period lost an average of 12 lb (5.4 kg). In contrast the women who followed a diet that was equivalent in calories to the frozen-food diet, but which required them to plan and cook meals, lost an average of only 8 lb (3.6 kg). According to LeaAnn Carson, a research dietician and one of the study’s authors, the results suggest that women who prepare their own food actually consume more calories because they do not accurately measure the ingredients, whereas the portion sizes of the frozen-food entrees are strictly controlled.

According to Cederquist, medical research has shown that a diet that varies the number of daily calories slightly is preferable to one that strictly adheres to a set number of calories. Varying the caloric intake prevents the body’s metabolism from adjusting to the set point and making it progressively harder to lose more weight and maintain the weight loss.

General acceptance

Frozen foods are a huge industry and frozen dinners and entrees constitute the largest category of frozen foods. Consumer demand for frozen meals grew steadily in the first years of the twenty-first century. The average American eats six frozen meals per month. In a survey reported by the AFFI, frozen-food products were among the top three food items that Americans did not want to live without. A poll conducted by the Tupperware Corporation found that on an average trip to the supermarket 94% of American shoppers sometimes purchase frozen food and 30% always buy some frozen food.

Surveys conducted in 2006 under the auspices of the AFFI found that the majority of American shoppers believe that frozen foods have many of the same.


  • How much weight do I need to lose?
  • Would I be expected to lose weight on a frozen-food diet?
  • What factors should I take into consideration in choosing a frozen-food diet?
  • Should I be concerned about MSG or other additives in the frozen food?
  • Should I take vitamin and/or mineral supplements while following a frozen food diet?

good qualities as fresh foods and retain the same or more nutrients as foods that have not been frozen. Consumers generally believe that in recent years frozen foods have significantly improved in taste, variety, and ease of preparation. In general they also believe that frozen foods are safer than prepared refrigerated foods.


Blaylock, Russell L. Excitotoxins: The Taste That Kills Santa Fe, NM: Health Press, 1998.

Fogle, Jared and Anthony Bruno. Jared the Subway Guy: Winning Through Losing: 13 Lessons for Turning Your Life Around New York: St. Martin’s Press, 2006.


Hammock, Delia A. ‘The Frozen-Food Diet: Quick Meals, Quick Results—Lose Six Pounds This Month With Our Yummy (Microwavable) Meals.’ Good Housekeeping 241 (October 2005): 231-235.

Mermelstein, Shari and Carol Wapner. ‘The Frozen Food Diet.’ Good Housekeeping 237 (September 1998): 119-121. Includes menus.


‘AFFI Invites a Fresh Perspective on Frozen Foods.’ AFFI February 2006. <http://www.affi.com/Fresh_Look_Initiative_White_Paper_AFFI.pdf> (April 12, 2007).

Category Promotion Committee, Western Frozen Food Convention. ‘Telling the Story that Sells.’ AFFI February 27, 2006. <http://www.affi.com/PDFS/_KRESE.pdf> (April 12, 2007).

‘Cutting Calories—and Cooking Time.’ AFFI. <http://www.affi.org/PDFS/NAPS-Bauer.pdf> (April 12, 2007).

‘FAQS.’ Diet To Your Door. <http://www.diettoyourdoor.com/faqs.asp> (April 12, 2007).

‘Frozen Food Trends.’ AFFI. <http://www.affi.com/factstat-trends.asp> (April 12, 2007.

‘A Long Life or a Quality Life?’ Capital Connection. <http://www.affi.com/PDFS/LongLife-QualityLife.pdf> (April 12, 2007). .

U.S. Department of Agriculture. Dietary Guidelines for Americans 2000. <http://www.affi.com/images/usdadietaryguide.pdf> (April 12, 2007).


American Frozen Food Institute. Food Industry Environmental Council. 2000 Corporate Ridge, Suite 1000, McLean, VA 22102. (703) 821-0770. <http://www.affi.com>

American Society of Bariatric Physicians. 2821 S. Parker Rd., Suite 625, Aurora, CO 80014. (877) 266-6834. <http://www.asbp.org>

The Center for Food Safety. 660 Pennsylvania Ave, SE, ndash402, Washington, DC 20003. (202) 547-9359. <http://www.centerforfoodsafety.org>

National Uniformity for Food Coalition. (202) 295-3946. <http://www.uniformityforfood.org>

Margaret Alic, PhD.

How to Fit Lean Cuisine Meals in Your Weight Loss Plan

Are you trying to lose weight with Lean Cuisine, Smart Ones, or another brand of frozen meal? Packaged diet foods provide calorie-controlled portions that can help you slim down. But weight loss is not a slam dunk with these products. You have to follow a few guidelines to make Lean Cuisine diet plan work.

Pros of the Lean Cuisine Diet

Smart dieters often use frozen meals as part of their weight loss program. There are many good reasons to use Smart Ones or Lean Cuisine to lose weight.

Low in Calories

Most diet meal brands provide a complete meal for about 300 calories. Many of the selections provide even fewer calories. A typical lunch or dinner can provide 400 calories, 500 calories, or even more. So using a lower calorie option can help you to reach the calorie deficit needed for weight loss.

Popular Foods

When you stand in the freezer section at the grocery store, you’ll see a very large selection of frozen diet meals. There are Mexican meals, Asian meals, Italian meals, and you’ll find many of your favorite comfort foods as well. That means you can select foods that you are used to eating.

For some people eating familiar foods may help you to stick to your diet, especially at the beginning of your weight loss journey when food restriction is most difficult.

Easy to Prepare

Nothing is more simple to prepare than a Lean Cuisine or Smart Ones. Simply pop it in the microwave and within a matter of minutes, you have a complete lunch or dinner.


Frozen meals are easy to find in any grocery store, they are simple to store in your freezer and they can even be stashed in a cooler bag to bring to work.

Fast Preparation

When you are very hungry and craving a quick bite, it’s easy to grab the quickest meal or snack available. Sometimes, this is high-calorie junk food or even fast food. But a frozen meal is faster. Having them on hand may cure your cravings quickly so you don’t fall victim to diet-destroyers.

Calorie Counting Simplicity

If you’re counting calories with your smartphone app, Smart Ones and Lean Cuisine calories are a snap to log. Simply use the barcode scanner and you’ll have the exact number of calories added to your food journal in a single step.

Portion Control

Choosing the correct portion sizes for weight loss can be tricky and at times, frustrating. Frozen diet meals do the work for you. Each meal not only provides you with the proper portion size but may also help you to learn how to eat less to slim down. Studies have shown that consuming portion-controlled meals can lead to greater weight loss and maintenance when compared to a conventional diet.


Using Lean Cuisine for weight loss can be cheaper than using a diet delivery program for weight loss. The cost of each meal may (or may not) be higher than a popular commercial food plan like Jenny Craig, Weight Watchers or Bistro MD, but most of those plans require you to commit to a long-term program to get the best rate. You also may have to buy most of your meals from the service to subscribe.

Cons of the Lean Cuisine Diet

Before you empty out your freezer to make room for the new diet meals you plan to use for weight loss, consider some of the reasons that Smart Ones or Lean Cuisine may not work for weight loss.

The Meals are High in Sodium

Like almost all frozen meals, diet meals are often high in sodium. If you are trying to cut back on your salt intake or reduce your water weight to slim down, then these meals may not help your cause.

The Meals May Be Heavily Processed

Most nutrition experts agree that heavily processed foods don’t support optimal health. They recommend that you get your calories from whole foods like fruits and vegetables and lean sources of protein with fewer added ingredients. Many frozen diet meals include processed meats and side dishes.

You Might Miss Out on Fiber

Some, but not all, frozen meals are low in fiber. Fiber helps you to feel full and satisfied after eating. If you’re a dieter, this feeling of satiety can help you to eat less in the hours after your meal. If the meal that you choose is low in fiber you might miss out on this benefit.

You May Develop a Microwavable Habit

If you get used to cooking your meals in the microwave, you might reach your goal weight, but it might be easier to gain the weight back afterward. Many non-diet microwave meals are very high in calories, high in fat and low in nutrition.

If you venture away from calorie-controlled microwavable meals and begin to choose prepared meals that are not portion-controlled or calorie-controlled, you may gain weight.

You Don’t Learn Healthy Habits

One of the most important parts of the weight loss process is learning to organize and prepare healthy, diet-friendly meals. If you use Lean Cuisine to lose weight, you may not learn how to cook nutritious meals and how to organize a meal plan to slim down and maintain your new body.

You Train Your Taste Buds

When you eat comfort foods like meatloaf, mashed potatoes, lasagna, or macaroni and cheese, you may train your taste buds to crave these traditionally high-fat foods. Comfort foods like these are often considered highly palatable.

They generally contain higher amounts of carbohydrates and salt (and fewer nutrients such as fiber). Studies have shown that these foods may encourage us to eat more. When you transition off your diet you may still want them. When you give in to the cravings, the weight is likely to come back.

Tips for Lean Cuisine Weight Loss

If you use a frozen diet meal to slim down, follow these guidelines to make the process work in the short and long-term.

First, use meals sparingly. Include them in your daily diet if enjoy the flavor and convenience of Smart Ones or Lean Cuisine. But make them part of a complete meal plan that also includes fresh fruit, fresh vegetables, whole grains and meals that you organize and prepare yourself.

Next, cut back on sodium at meals and snack time. Check the Nutrition Facts label of the foods you choose and check for a higher sodium content that may lead to an increase in water weight. Also, if you managing a medical concern (such as high blood pressure), consuming high-sodium foods may not be recommended.

Lastly, learn to read food labels for weight loss. Before you toss a healthy-looking frozen meal into your grocery cart, learn how to scan the back of the package to see if it is really likely to help you slim down or if the meal will satisfy your cravings for comfort food without getting you closer to your weight goal.

Are Frozen Diet Foods Really Healthy? / Fitness / Weight Loss

Frozen diet foods: we know the names–Healthy Choice, Lean Cuisine, Smart Ones, Kashi, Weight Watchers and many others. Are these foods really good for us? The simple answer is: they can be as long as you know what to look for. Here’s a quick look at the true story behind frozen diet foods.

The Advantage of Frozen Diet Food

Eating frozen diet foods does make it possible to lose weight. The reason is simple. These frozen meals are often sold in accurate size portions. When making food at home, it is hard to judge portion sizes, making it easy to overeat. Frozen diet foods have portions that are just right. If nothing else, eating these meals can help you learn the proper size portion you should eat with your meal.

The Disadvantages of Frozen Diet Food

Frozen diet foods are not as nutritious as meals you prepare yourself due to their often high preservatives and sodium content. Many frozen meals contain between 700 to1800 mg of sodium. With the daily-recommended maximum of 2300 mg of sodium, it is hard to stay under the maximum! This is even more important for high-risk eaters–such as those with high blood pressure.

Many frozen diet meals are less than 300 calories. Without any other calories to supplement them, 3 frozen meals a day will not provide enough calories for most people. The danger of undereating exists. Undereating causes your body’s metabolism to slow down, making it harder to lose weight. It is also disadvantageous for those with active lifestyles.

Finally, many frozen meals do not provide enough fruits and vegetables to meet your daily nutritional requirements. Eating just frozen diet meals with no additional fruit and vegetables can lead to vitamin deficiency.

Here are some helpful tips when picking out your frozen diet foods that will help you with a healthier diet:

Frozen Fruits and Vegetables

When purchasing frozen vegetables, avoid ones with any kind of cheese sauce. These meals are high in calories and saturated fat. Secondly, avoid frozen fruits packed in syrup. The rule of thumb is this: check the ingredients. The only ingredients that should be listed in the fruits or vegetables you are purchasing are the fruits or vegetables themselves.

Chicken or Turkey Burgers

Always be sure to follow the directions when preparing this sort of frozen food. Some of these come precooked and others are raw.

Veggie Burgers

Always make sure that soy is either the first or second ingredient.

Frozen Meals

Frozen meals come in 2 types: light meals with less than 300 calories and 8 g of fat, and regular meals with 360 to 400 calories and up to 25 g of fat. Whenever possible, go for light meals. Also, find meals with lots of vegetables. Not only do these meals have fewer calories, they also have higher amounts of vitamins and fiber.

When eating a frozen meal, serve it with a salad or a side of fruits or vegetables–perhaps even a whole-wheat roll. Not only will you be more full after a meal and less prone to snacking, but you will also better be able to reach all of your nutritional requirements.

When purchasing a frozen meal, search for the following numbers:

  • 250 to 300 calories
  • Less than 4 g of fat
  • Less then 800 mg of sodium
  • At least 1 cup of vegetables
  • ½ to 1 cup of brown rice or whole wheat pasta
  • ¾ cup of beans or lean meat, fish or chicken

The important point to take away is that frozen diet foods are not healthy on their own. It is still important to pay attention to nutritional labels and plan your meals accordingly. They can be an important part of your diet, as long as you pay attention and make sure you are eating healthy.

20 Healthy Frozen Meals That Are All Under 400 Calories

By the time I get home from my classes or work for the day, I am way too lazy to make dinner. Is it just me? Doubt it. I always just wanna throw some pizza rolls in the oven and call it a day, but I know I need to choose the healthier route. While frozen meals aren’t the best for you, there are some that won’t break your efforts in getting a bikini-ready bod.

Wanting to know how to eat healthy frozen meals? The key is to try to avoid consuming frozen meals that contain over 400 calories or 25 grams of fat, and the lower the sodium, the better. Using these tips, we found 20 healthy frozen meals that will give you all the benefits of being lazy, but not the cals and sodium that make some frozen meals so bad for you.

20. Luvo Chicken Chile Verde

Photo courtesy of trailrunningfaith.blogspot.com

This frozen meal is super high in protein and fairly low in sodium, making it the perfect healthy Mexican lunch or dinner. Spice it up with some salsa if you’re feeling saucy.

Nutritional Facts:

  • 6g Fiber
  • 25g Protein
  • 490mg Sodium
  • 300 Calories

19. Lean Cuisine Sesame Stir-Fry with Chicken

Photo courtesy of popsugar.com

White meat chicken with edamame, broccoli and whole wheat vermicelli in a sesame sauce. The low amount of calories and high amount of protein makes it a good choice.

Nutritional Facts: 

  • 6g Fiber
  • 21g Protein
  • 650mg Sodium
  • 280 Calories

18. Artisan Bistro Wild Salmon with Pesto

Photo courtesy of centralmnmom.com

Ever feel like cooking fish is a pain? This frozen meal has got your back. This wild salmon pesto is super flavorful and low in sodium.

Nutritional Facts:

  • 3g Fiber
  • 16g Protein
  • 370mg Sodium
  • 310 Calories

17. Michelina’s Lean Gourmet Chicken Alfredo Florentine

Photo courtesy of badsequels.com

This meal is ahhhmazing because you can enjoy the pasta you always crave, yet it is only 260 calories. If you are wanting some more veggies on the side, try this recipe.

Nutritional Facts:

  • 1g Fiber
  • 13g Protein
  • 730mg Sodium
  • 260 Calories

16. .Amy’s Light & Lean Macaroni & Cheese

Photo courtesy of macandmolly.com

OKAY. THIS IS A GAME CHANGER. The most delish tasting mac and cheese that has 16g of protein and less than 300 cals. Not quite sure how that is possible, but it is and it is a definite must-try frozen meal.

Nutritional Facts:

  • 2g Fiber
  • 16g Protein
  • 560mg Sodium
  • 290 Calories

15. Kashi Mediterranean Thin Crust Pizza 

Photo courtesy of nutritionanalyzer.com

This pizza has a generous topping of peppers, onions, and spinach. It is the best of both worlds because you can get your veggies and protein for the day and still feel like you are eating everyone’s fave dinner go-to. Wanna make your own? Check out this recipe.

Nutritional Facts:

  • 5g Fiber
  • 15g Protein
  • 640mg Sodium
  • 290 Calories

14. Evol Sweet Potato, Black Bean, and Goat Cheese Street Tacos

Photo courtesy of youtube.com

This is for all you homies who are obsessed with tacos and/or gluten-free. These tacos satisfy that Chipotle craving without the huge portion and unnecessary carbs (no offense, Chipotle). If you want to make sweet potatoes for a snack, these chips are for you.

Nutritional Facts:

  • 5g Fiber
  • 9g Protein
  • 160mg Sodium
  • 240 Calories

13. .Trader Joe’s Shiitake Mushroom Chicken 

Photo courtesy of mantoujoe.blogspot.com

If you don’t love Trader Joe’s enough already, this frozen meal will definitely make you fall head over heels. It is “a savory dish of marinated chicken, shiitake mushrooms, edamame and green beans in ginger soy sauce.” YUM.

Nutritional Facts:

  • 2g Fiber
  • 20g Protein
  • 480mg Sodium
  • 180 Calories

12. Healthy Choice Cafe Steamers Cajun Style Chicken and Shrimp

Photo courtesy of weheartit.com

Everyone needs some southern spice in their life, and this frozen meal does just that. Where else can you get chicken, shrimp, and rice for a low price and fit it into your healthy lifestyle? That’s right. Nowhere.

Nutritional Facts:

  • 3g Fiber
  • 15g Protein
  • 600mg Sodium
  • 220 Calories

11. Tandoor Chef Chicken Tandoori with Spinach

Photo courtesy of slowcookeradventures.com

Craving Indian food? This dish hits the spot without all the sodium. You get generous portions with the perfect amount of spice and all you have to do is pull it out of your freezer. Music to our lazy ears.

Nutritional Facts:

  • 3g Fiber
  • 15g Protein
  • 590mg Sodium
  • 200 Calories

10. Annie Chun’s Organic Shiitake & Vegetable Potstickers

Photo courtesy of theanimal-freechef.com

Use these potstickers for an appetizer, snack, or meal. They consist of “organic brown rice, tofu, shiitake mushrooms, cabbage, onions and carrots in a light delicious wrapper.” Try to make your own potstickers with this recipe.

Nutritional Facts:

  • 3g Fiber
  • 8g Protein
  • 640mg Sodium
  • 240 Calories

9. Lean Cuisine Fiesta Grilled Chicken

Photo courtesy of tastylies.com

Lean Cuisine killin’ it once again. This fiesta grilled chicken will keep you from wanting to take that midnight run to Taco Bell and has 19g of protein per serving.

Nutritional Facts:

  • 3g Fiber
  • 19g Protein
  • 590mg Sodium
  • 250 Calories

8. Smart Ones Pasta Primavera

Photo courtesy of justaonegirlrevolution.com

Pasta and veggies all in one. You get your carbs and nutrition. Cue Hannah Montana. Make yo own this way.

Nutritional Facts:

  • 6g Fiber
  • 8g Protein
  • 520mg Sodium
  • 200 Calories

7. Jimmy Dean Delights English Muffin

Photo courtesy of thefoodhussy.com

Jimmy wins the best frozen breakfast chef award. No one can turn down a breakfast sandwich especially one with 17g of protein and 250 calories. “Shine on,” Jimmy Dean. Shine freaking on.

Nutritional Facts:

  • 2g Fiber
  • 17g Protein
  • 650mg Sodium
  • 250 Calories

6. Cedarlane Eggplant Parmesan

Photo courtesy of fabgrandma.com

Gluten-free and vegetarian peeps, “this eggplant parmesan is made with baked (not fried) eggplant along with roasted vegetables and three cheeses in a traditional Italian sauce.” *insert eggplant emoji*

Nutritional Facts:

  • 5g Fiber
  • 13g Protein
  • 590mg Sodium
  • 280 Calories

5. Stouffer’s Fit Kitchen Steak Fajita

Photo courtesy of enemiesofdebt.com

Steak in smoked red chile sauce with a mix of red and green peppers and seasoned brown rice. You just saved yourself tons of grilling or somehow accidentally ending up at the Del Taco drive-thru.

Nutritional Facts:

  • 5g Fiber
  • 26g Protein
  • 940mg Sodium
  • 370 Calories

4. Birds Eye Asian Style Protein Blends

Photo courtesy of flickr.com

What is Asian style rice you might ask? It is a “delicious blend of whole grains, shelled edamame, carrots, red peppers, and sauce.” It cooks in the bag and is low in sodium. #sohealthy

Nutritional Facts:

  • 3g Fiber
  • 7g Protein
  • 510mg Sodium
  • 270 Calories

3. Garden Lites Kale & Quinoa Souffle

Photo courtesy of fda.gov

Quinoa. Quinoa. Quinoa. It is a healthy eating staple and that is why this frozen meal is the bomb diggity. Kale and quinoa in one dish and it STILL tastes good. Yep, that’s right. Try it out.

Nutritional Facts:

  • 6g Fiber
  • 10g Protein
  • 650mg Sodium
  • 200 Calories

2. Smart Ones Apple & Cinnamon Oatmeal

Photo courtesy of mommysbusy.com

If you’re like me, you really struggle to make a healthy breakfast. If tight fitting jeans weren’t a thing, you best believe I would stuff my face with Lucky Charms. This oatmeal, however, is a super quick and tasty alternative and gets your day started on a healthy leprechaun-free path.

Nutritional Facts:

  • 5g Fiber
  • 5g Protein
  • 170mg Sodium
  • 180 Calories

1. Red’s Steak and Cheese Burrito

Photo courtesy of buttermilkpress.com

This burrito consists of well… steak and cheese. It is delicious and super quick to make. Not feeling a steak burrito? Check out these sushi burritos.

Nutritional Facts:

  • 2g Fiber
  • 15g Protein
  • 650mg Sodium
  • 310 Calories

9 of the Healthiest Microwavable Meals in 2021

If  2020 has taught us anything, it’s that we need bigger freezers to accommodate enough food so that we can make fewer trips to the grocery store. As you’ve been shopping the frozen foods aisle, you’ve probably realized that food companies have really upped their game. If you’ve had the chance to sample some frozen meals, you might have noticed that some of them actually look like their picture on the box. It’s shocking because TV dinners were the originators of the technique catfishing with their profile pics, before that dating app you’re using took the idea and ran with it.

Historically, frozen meals aren’t great for you, but the times they are a-changing. Now you can find a wide array of options that are healthy, taste great, and are filling. All under $5 a pop. As a result, now there are options that won’t leave you spewing in the middle of your running workouts. Check them out below.

Luvo Performance Kitchen Orange Mango Chicken

This Orange Mango Chicken dish from Performance Kitchen by Luvo provides organic ingredients and antibiotic-free chicken while packing in 13 grams of protein. Coming in at 250 calories and with less than 350mg of sodium, if you’re famished after a workout, you won’t have to feel guilty eating two of these.

Evol Gluten Free Smoked Gouda Frozen Mac and Cheese

This Evol Gluten-Free Smoked Gouda Mac & Cheese has just as much protein as the Primal Kitchen dish but with no meat! That’s pretty impressive. You’ll have to be okay with more carbs (41g) and fat (21g), but it has way lower sodium (510mg) than pretty much any frozen mac & cheese dish you’ll find out there. Plus, it’s delicious to boot!

Alexia Butternut Squash Frozen Risotto

This butternut squash risotto by Alexia is the sophisticated man’s mac and cheese. We’d recommend this dish as a side to perhaps a salad or some steamed veggies since this package has three servings. One, or maybe even two portions would still qualify this as a healthy meal, but all three would be pushing the boundaries due to the higher sodium levels.

Amy’s Kitchen Frozen Mexican Veggies and Black Beans

Amy’s has made a name for itself when it comes to organic, healthy, pre-packaged meals. This dish of Mexican inspired veggies and black beans in a chipotle cashew sauce is an example of how Amy’s continually strives for creativity. This dish checks all the boxes; only 270 calories, 10 grams of fat, 590mg sodium, and 25% of your daily recommended amount of fiber.

Healthy Choice Italian Chicken Sausage and Peppers Power Bowl

The first ingredient of this Power Bowl by Healthy Choice is cooked Italian chicken sausage, so you know it’s clean, mean, and legit. (Yes, real meat this time!) Roasted bell peppers join the mix along with brown and red rice, red quinoa, black barley, and a dash of sauce and Parmesan. We’re happy to report this meal costs less than an iced latte and is under 300 calories (290) with 16 grams of protein and 6 grams of fiber. Bonus: The bowl is biodegradable.

Lean Cuisine Unwrapped Burrito Bowl

Lean Cuisine has been around long enough to see every diet fad die and then be resurrected under a different name. You can’t go wrong with most Lean Cuisine meals if you’re trying to lose weight or just be healthier in general. This unwrapped burrito bowl is no exception. With 24 grams of protein, this is a great after-workout quick meal fix.

Scott & Jon’s Shrimp Scampi Frozen Pasta Bowl

Scott and Jon are two brothers born in Maine whose mission is to create healthy meals under 300 calories with simple ingredients. Hailing from Maine is a big reason why most of their meals contain sustainably sourced shrimp. This shrimp scampi dish is delish and (like all their meals) contains no phosphates or preservatives. If you’re looking for low-cal, high-protein meals that don’t come with a ton of cholesterol, Scott and Jon’s is the way to go.

Morningstar Farms Veggie Classics Frozen Buffalo Wings

Sometimes we need chicken nuggets and/or buffalo wings! Morning Star’s Buffalo Veggie Wings are stupidly simple to microwave, crispy, and breaded, with 13 grams protein and a kick of spice. Best of all, they let us indulge a little without throwing our diets out of whack. Rive wings are only 200 calories and contain 56% less fat than ordinary chicken wings.

Green Giant Frozen Harvest Protein Bowl California Style

Green Giant has always been known for its frozen and canned veggies. But, to keep up with demand, it has thrown its hat into the ring of healthy frozen meals. The brand’s line of protein bowls are a great option if you require a low-fat (8 grams), high-protein (14 grams) meal that’s also vegetarian.

Editors’ Recommendations

90,000 Easy recipes with step by step photos

Simple dishes are an indispensable thing in our time, and frozen vegetables are a real lifesaver for many busy housewives – 15 minutes and you’re done! You don’t need to mess around in the kitchen for the longest time – washing, peeling and chopping a large number of vegetables. One pack of frozen mixture already contains everything that is required for a healthy meal. Yes, and in stores now their choice is so diverse – Hawaiian, Mexican, Canadian mixes …, thanks to which vegetables do not become boring, because you can cook different every time.

Frozen vegetables are an excellent side dish for meat, they can also be served with buckwheat, rice or mashed potatoes, thus creating a complex side dish. You can cook them both steamed and in a pan, it all depends on your preferences. I like to cook more in a pan (no oil).

So let’s get back to how to cook frozen vegetables quickly and tasty. The number of ingredients is indicated for 2 packs of frozen vegetables – 800 gr – 1 kg, you can mix different mixtures.For example, today I prepared a Canadian mixture, added everything that was found in the freezer to it – half a pack of green beans and half a pack of Brussels sprouts. You can use absolutely any seasonings.


  • Frozen vegetables (I have
    Canadian mix, Brussels sprouts,
    cabbage, green beans) – 1 kg
  • Sour cream or mayonnaise – 2 tbsp. l.
  • Soy sauce – 3 tbsp. l.
  • Basil – 0.5 tsp
  • Parsley – 0.5 tspl.
  • Black pepper – 1 pinch
  • Pepper mix – 1 pinch
  • Salt to taste


  1. We take absolutely any frozen vegetables, today I have a Canadian mixture, Brussels sprouts and green beans. Without defrosting, pour them into a dry frying pan (you do not need to add oil) and turn on the stove.
  2. Vegetables will thaw first, stir to thaw evenly.After that, water will appear in the pan.

    Bring the resulting water to a boil over high heat and add all the seasonings, stir. Cover the pan with a lid and simmer vegetables over medium heat for 15 minutes.

    Every 5 minutes, open the lid and make sure that all the water does not boil away. I usually add a little more water 50-100 ml after 10 minutes, so, firstly, the vegetables will not burn, and secondly, they will turn out to be more juicy.

  3. After 15 minutes, turn off the stove, add 2 tbsp.l. sour cream or mayonnaise and 3 tbsp. l. soy sauce.
  4. Mix everything thoroughly. We taste and add salt to taste – usually a couple of pinches of salt is enough for me.
  5. Our simple and delicious side dish of frozen vegetables is ready. Help yourself!

Frozen vegetables – good or bad? How to cook them correctly?

It is widely believed that frozen vegetables are a harmful semi-finished product, in which there is nothing useful for health.However, research suggests otherwise. In fact, most frozen and fresh vegetables are similar in their vitamin and mineral content.

A role is also played by the fact that during storage at room temperature vegetables are able to lose nutrients – while freezing helps to preserve them. How to properly cook frozen vegetables to maximize their health benefits? Which mixtures are suitable for losing weight, and which ones are harmful?

// Frozen vegetables – pros and cons

Frozen vegetables are a product obtained using shock freezing technology.To do this, pre-washed and dried vegetables are blown with air at a temperature of minus 35 ° C in a special chamber – ensuring complete freezing in 20-30 minutes.

In fact, blast freezing prevents ice crystallization and breaks down the texture of the product, being the most effective method of preserving freshness and flavor. It is also important that vegetables for shock freezing are cut at their peak and at the maximum ripening level.

In turn, “fresh” vegetables from the supermarket are often cut long before being cooked and usually ripened during transport.Plus, they can be treated with chemicals that prevent mold and microbial growth – these toxins often end up in human food.

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Cons and possible harm

Speaking about the cons of frozen vegetables, they do not consider the content of “dangerous” substances at all, but the calorie content and the presence of fast carbohydrates. For example, more than half of the Hawaiian blend is not vegetables at all, but white rice, which has a high glycemic index.

In other words, the budget options for frozen vegetables, although they do not have direct harm to health, are still not suitable for dietary nutrition, since they contain an excessive amount of carbohydrates. On the other hand, they are healthier than pasta or boiled potatoes.

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Benefits of frozen vegetables

The advantages of frozen vegetables are obvious – they are stored significantly longer, do not require pre-processing (they are already washed and cut), and are also suitable for cooking using various methods.They can be stewed, baked, boiled and even reheated in the microwave.

The only fundamental disadvantage is that frozen vegetables can only be thawed once. Re-freezing destroys the texture of the product, turning it into ice. This is especially true for frozen fruits and berries.

Vitamin and Mineral Content

Research shows that the shock freezing process preserves most of the vitamins and minerals in vegetables².In addition, green vegetables (especially broccoli and green beans) are usually additionally treated with ascorbic acid to maintain their color.

In turn, water-soluble vitamins (primarily B vitamins and vitamin C) lost during shock freezing are most often lost during heat treatment during cooking. When vegetables are boiled in water, these vitamins are simply washed out and merged with water.

How to cook properly?

The best method for preparing frozen vegetables is to steam them in a double boiler or in a special saucepan with a drip tray.After 5-7 minutes, the vegetables are ready to use as an ingredient in dishes – for example, for frying or for stewing with meat.

Frozen green peas or corn can be simply boiled in boiling water for 2-3 minutes – the presence of the peel protects against washing out of vitamins. In addition, many types of frozen vegetables can be first lightly fried in a skillet and then lightly stewed.

Which company is the best vegetable?

Before purchasing frozen food, it is recommended that you examine the package in which they are packed.The composition should list only “ordinary” ingredients (that is, the vegetables and fruits themselves), but not vegetable oils, starch, and other additives.

The bag of frozen vegetables must not resemble a piece of ice. Otherwise, it is highly likely that it was re-frozen – in this case, the contents will be suitable only for making cream soup or casserole, since the texture of the vegetables will be destroyed.


The content of vitamins in minerals in frozen vegetables is most often identical to fresh ones.In terms of potential harm, freezing does not require the use of preservatives, polymers or antimicrobial agents to maintain freshness – unlike regular supermarket vegetables.

Scientific sources:

  1. Frozen food, source
  2. Frozen Vegetables Are Hot !, source

Continuing the topic

Date of the last update – November 17, 2020

Diet side dishes

As a rule, pp the side dish raises many questions.If it is not so difficult to decide on the choice of the main dish – it is often lean meat, then choosing a low-calorie side dish is not so easy for a person who has never adhered to proper nutrition before. But not everything is so bleak! There are many dietary side dishes that you can safely include in your weight loss menu.

What is the most dietary side dish?

Conventionally, pp side dishes can be divided into three types:

  • Vegetable side dishes
    The choice is really huge here.You can make a healthy side dish with any vegetable. Preference, of course, is best given to vegetables rich in fiber, or green vegetables. At your disposal: zucchini, eggplant, all types of cabbage, mushrooms, asparagus, onions, carrots, green beans, green peas, corn, pumpkin, tomatoes and many other vegetables. As you know, vegetables themselves are very low in calories, so they are ideal for preparing side dishes.
    But here you should also take into account the method of preparing the side dish. Vegetables absorb vegetable oil very strongly, thereby doubling or even tripling their calorie content.It is imperative to use a minimum of vegetable oil when preparing vegetable dietary side dishes. It is better to cook such pp side dishes in a double boiler or in the oven, you can stew in a slow cooker. It is better to add oil at the end to the finished product as a dressing. If you cook without oil, add soy sauce, tomato paste, or spices for flavor.
  • Cereals
    Another excellent and dietary side dish is cereals. Due to the content of slow carbohydrates, these side dishes perfectly saturate and at the same time you do not feel hunger for a long time.But not all cereals are equally useful. Some cereals are too much processed and lose their nutrients and fiber. So, for example, it is better to replace oatmeal with oats, and pearl barley with barley. When preparing dietary side dishes from cereals, try to include buckwheat, bulgur, quinoa, couscous, brown brown rice in your diet. When preparing porridge, you also cannot use a large amount of oil and various sauces, as this will increase the calorie content of the side dish. Don’t forget about spices and herbs.These additives will add extra flavor to your meal.
  • Legumes
    Diet side dishes are legumes. Here we are talking about absolutely all types of beans, peas, lentils, chickpeas, soybeans. Don’t forget about mung bean, it makes excellent side dishes. In addition to their high fiber content, which is important with proper nutrition, legumes are an additional source of protein if you do not get your daily allowance. There are about 20 grams of protein in 100 grams of legumes, so include legumes in your diet as often as possible.

Diet side dish for chicken

Chicken is the most common and favorite dish in proper nutrition. With a low calorie content, chicken contains a decent amount of protein, which makes it indispensable in the fight for weight loss. It is best to prepare PP side dishes of legumes or cereals for chicken.

Mash with vegetables

You can always change this universal recipe for a dietary side dish to your liking.
So, you will need:

  • 1 cup boiled mung bean. Instead of mung bean, you can use beans, chickpeas, or peas.
  • 1 cup of any vegetables. It is also good to use any Hawaiian or Mexican frozen vegetable mixes.
  • Paprika and other spices.
  • Any greenery. We will use parsley

Put the vegetables in a container and cook over low heat for 10-15 minutes. We put our favorite spices.At the end we add mash. PP garnish can be garnished with herbs.

Vegetable stew with chicken in a slow cooker

Couscous with vegetables

To prepare this dietary side dish, you will need:

  • 1 glass of couscous. This cereal is made only from durum wheat, so it is ideal for proper nutrition.
  • 200 grams of any vegetables.
  • Spices to taste.

Put vegetables in any container (it is best to use a multicooker) and add a little water.Simmer for 15 minutes, salt and pepper. When the vegetables are almost ready, pour in the couscous and add water (to cover the couscous a little). Close with a lid and cook for no more than 5 minutes.

Photo: _. Dnevnik_pitaniya._

What is PP – the main rules on how to start proper nutrition

Low-calorie side dish for meat

Proper nutrition implies the use of lean meats. The most popular are beef and veal.We advise you to serve baked vegetables and cereals with this dish.

Pumpkin with green peas and carrots

  • 200 grams of pumpkin. In principle, you can always substitute cauliflower for pumpkin.
  • 1 carrot. Cut into circles.
  • 100 grams of green peas. You can use frozen.
  • Salt and pepper to taste.
  • 1 teaspoon olive oil.

Mix all the vegetables, put them in a regular bag, pour one spoonful of olive oil there, salt, pepper and shake well so that all the vegetables are mixed and soaked in oil and spices.We send it to the oven for 15-20 minutes.

Millet garnish in a slow cooker

Buckwheat with vegetables

Buckwheat is perfect for a piece of boiled lean veal or beef.

  • 1 glass of buckwheat. This cereal can also be replaced with barley, if desired, or bulgur.
  • 100 grams of green beans. You can use frozen.
  • Several heads of Brussels sprouts. Cut into two pieces.
  • A little soy sauce. Since we will not be using oil, soy sauce will become our dressing, which will add a special taste.
  • spices to taste. If you are using soy sauce, you do not need to add the sauce.

This dietary side dish will not take long to prepare. Just mix all the ingredients and cook in a multicooker on the “Buckwheat” mode. If you are cooking on the stove, then do it over low heat.

Photo: recipe_vegaterian_pp

Diet PP fish snacks

PP garnish for fish

Due to its low calorie content, fish is a frequent guest in the diet.What to cook fish with? It is best to serve vegetable side dishes with fish, as well as brown rice.

Wild rice with vegetables

  • a cup of brown brown rice. It is rich in fiber and micronutrients.
  • a cup of any vegetables. You can use frozen mixture.
  • Salt and pepper to taste.

Pour vegetables into a container, fill with water and simmer for 5-10 minutes. Then add rice, salt, pepper and cook until cooked.This dietary side dish can be safely cooked in a multicooker on the “Pilaf” mode. You can also add some soy sauce to this dietary side dish.

Cauliflower with green onions

  • 400 grams of cauliflower.
  • 2-3 green onion feathers. 2 cloves of garlic
  • Paprika.
  • Salt and pepper to taste.

Place cauliflower in a container and season with garlic mixed with paprika. Salt and pepper.Bake in the oven at 200 degrees until the side dish is ready. Stir several times during cooking. Sprinkle the finished low-calorie side dish with green onions.

Photo: pp_sbornikpetseptov

PP garnish for cutlets

Diet cutlets are a frequent guest on the slimming menu. But with what to serve this dish? Mashed potatoes and pasta are by no means suitable for proper nutrition! We recommend using this dish with stewed vegetables!

Stewed cabbage with mushrooms

  • 500 grams of cabbage.You can use not only white cabbage, but also Savoy and Peking cabbage.
  • 300 grams of mushrooms. They contain very few calories, but they are also rich in protein.
  • 1 medium carrot. Rub on a fine grater.
  • 2 tablespoons tomato paste
  • Salt and pepper to taste

Put all vegetables in a slow cooker, add tomato paste, salt and pepper. Fill with water and set on the “Extinguishing” mode for 60-70 minutes. This low-calorie dessert is perfect for burgers!
You can change this recipe at your discretion.Instead of cabbage, you can safely use zucchini, zucchini or even broccoli.

Brussels sprouts recipe for garnish

One of the most common side dish recipes is Brussels sprouts. It can be boiled, stewed, baked in the oven and added to other recipes. We offer an interesting recipe for a low-calorie side dish that is easy and simple to prepare.

  • 300 grams of Brussels sprouts. If there is no fresh one, then use frozen, it can always be found on supermarket shelves.
  • 1 clove of garlic
  • 75 ml of kefir. Since this is a dietary side dish, use a low-calorie kefir.
  • 1 small onion. Can be substituted for leeks.
  • Salt and pepper.

Boil the cabbage in advance until half cooked. Then mix the chopped onion with garlic, kefir and season the cabbage with this sauce. Salt, pepper and put in the oven for 20-25 minutes!

Photo: pp_sbornikpetseptov

PP side dishes for dinner

The choice of a side dish for dinner, first of all, depends on what goals you are pursuing.If you’re just maintaining your current weight, you can safely include cereals and legumes for dinner. You can combine legumes and grains with vegetables, just remember to use a minimum of oil and no high-calorie additives. Here are examples of pp side dishes for dinner: chickpeas with vegetables, bulgur with spinach, quinoa with herbs, stewed beans, mashed peas.

If your goal is to lose weight, it is best to opt for low-calorie vegetable side dishes without the use of vegetable oil. Bake, stew, steam or multicooker your favorite vegetables for the best side dish for dinner.Some examples for inspiration: baked zucchini or eggplant, vegetable stew without oil, stewed beets, baked carrots.

As you can see, the side dish is not such a difficult task if you understand it well. Now you can make your own list of side dishes from your favorite foods! Be sure to experiment, try new dishes and, of course, share your experiences and impressions!

Dishes from frozen mushrooms – recipes with a photo on the Cook.ru (23 recipes)

Mushroom soup from frozen mushrooms

Mushroom soup made from frozen mushrooms is a salvation for housewives, whose freezers are filled with frozen mushrooms. I am an avid mushroom picker, I always have a lot of mushrooms, and I often cook this mushroom soup. … more

Added by: Kaviansky 04/30/2013

Frozen pickled boletus

If you have frozen boletus, they can be perfectly marinated. It turns out no worse than pickling fresh mushrooms. Besides, you save your time, the mushrooms do not need to be peeled and washed. … more

Added by: Alexey Marchuk 08/25/2014

Cream of mushroom soup from frozen mushrooms

Soup from frozen mushrooms turns out to be no worse than from fresh ones.Therefore, be sure to stock up on fragrant forest mushrooms in the fall, and in the off-season we will cook an excellent cream soup according to this simple recipe. … more

Added by: Vladimir Bratikov 06/12/2016

Fried potatoes with frozen mushrooms

A dish for all occasions now with a new recipe – fried potatoes with frozen mushrooms. It is not only delicious, but simple and also very satisfying.We are looking right now. … more

Added by: Marina Shcherbakova 11/10/2014

Mushroom soup from frozen mushrooms

If you have frozen mushrooms in stock, you can make a great soup from them. And since it is cooked without meat, this makes it dietary and harmless to the figure. … more

Added by: Bestpovar 10/17/2014

Mushroom soup with frozen champignons

When you need to quickly cook a tasty and satisfying first course for lunch, this simple and cool option will come to the rescue of how to make mushroom soup from frozen champignons. … more

Added by: Marina Zolotseva 03/10/2017

Mushroom soup with frozen porcini mushrooms

I am sharing a simple recipe for mushroom soup from frozen porcini mushrooms.Although it is simple, but delicious is simply incredible! You will definitely love this taste, because this soup is a culinary classic! … more

Added by: Dasha Petrova 06/02/2016

Mushroom sauce from frozen mushrooms

A real mushroom picker will always leave mushrooms for the winter, it is good not only to pickle them, but also to freeze them. You can always make a wonderful sauce from delicious and aromatic frozen porcini mushrooms! ….. more

Added by: Marina Shcherbakova 04/28/2016

Lean mushroom soup with frozen mushrooms

I’ll tell you how to make lean mushroom soup from frozen mushrooms. It turns out a delicious, tender and even hearty dish, despite the fact that it is lean. In general, I don’t even cook it in the post – it’s delicious! … more

Added by: Dasha Petrova 03.05.2016

Frozen mushroom soup

Are you a lover of mushroom dishes? This means that you should have the gifts of the forest stored in the freezer in the autumn. So let’s make a frozen mushroom soup that’s insanely flavorful, nutritious and delicious. … more

Added by: Vladimir Bratikov 02/22/2017

Stewed potatoes with frozen mushrooms

Any kind of mushroom (fresh or frozen) can be used for this dish. This recipe uses porcini mushrooms. They go well with potatoes and vegetables. … more

Added by: Yulia Malchenko 06/01/2015

Frozen porcini mushroom soup

It is not in vain that they speak of mushrooms as a second meat.An excellent source of protein, vitamins and other nutrients that keep well when frozen. We take out the mushrooms from the freezer and proceed to the soup! … more

Added by: Bestpovar 11.10.2014

Mushroom caviar from frozen mushrooms

I love vegetable caviar. It’s good when there is a stock of it in the fridge. It turns out that there will always be a dressing for hot dishes at hand or just a snack that can be spread on bread…. more

Added by: Julia Vetrina 03/03/2017

Mushroom soup from frozen boletus

Almost as many different dishes can be prepared from frozen mushrooms as from fresh ones, and even from boletus mushrooms, with their noble taste and aroma, even more so. I hope you appreciate the almost classic recipe for frozen boletus mushroom soup, which cooks quickly and eats even faster…. more

Added by: Kurzyupa 09/22/2013

Mushroom soup from frozen honey agarics

Many of us go to the forest in the fall for honey agarics, and then they freeze them. From frozen honey mushrooms, the soup turns out delicious and beautiful, because these mushrooms, when cooked, retain their shape and do not boil over. … more

Added by: Nemesis 20.09.2013

Frozen chanterelle soup

In winter you can make an excellent “summer” soup with frozen chanterelles. However, in summer and autumn, do not forget to take care of freezing these mushrooms. You will cook the soup in about an hour. The whole family will love it! … more

Added by: Vladimir Bratikov 07/01/2013

Frozen Fried Mushrooms

Many people like only fried fragrant mushrooms. For me personally, this wonderful scent is one of my favorites! Therefore, I will tell you how to make frozen fried mushrooms so that they will please you in winter! … more

Added by: Dasha Petrova 05/31/2015

Caviar from frozen mushrooms

Closer to winter, the cost of mushrooms increases significantly, so many people freeze them.I am sharing a recipe on how to cook frozen mushroom caviar, which will be an excellent appetizer for a buffet table. … more

Added by: Anton Soroka 11/14/2016

Frozen porcini mushroom soup

If you like “quiet hunting”, you probably got into the basket and porcini mushrooms. Frozen? So today we will cook an excellent aromatic mushroom soup. This soup is brewed very quickly, literally in half an hour…. more

Added by: Arina Volskaya 06/14/2017

Frozen chanterelle soup

You can cook frozen chanterelle soup at home in a couple of hours. To speed up the process, soak them overnight or pre-boil them in salted water. … more

Added by: Yulia Malchenko 09/18/2014

Soup from frozen mushrooms

The mushroom season has not yet begun, but many mushroom pickers have freezers full of honey agarics. What to do with them? Prepare delicious mushroom soup, of course! Read the recipe for frozen mushroom soup with a photo. … more

Added by: Glasha 04/28/2014

Frozen chanterelle soup

Soup from frozen chanterelles is very fond of my whole family, and I really love to collect them.Chanterelles are perfectly stored frozen, so we eat this tasty and healthy soup both in winter and spring. … more

Added by: Galate 07/29/2013

Chicken noodles with honey agarics

Homemade chicken noodles go well with mushrooms, especially forest ones. But when it is not yet season for mushrooms, they can be successfully replaced with frozen mushrooms from the store, for example, honey agarics…. more

Added by: Galina.budanova 15.06.2019

Few people know what can be prepared from frozen mushrooms, because most often they are eaten simply fried or boiled. However, such dishes are abundant. Chanterelles in sour cream, roll with mushrooms and olives, stew with honey agarics – these are just a few of all possible options. The most popular treats are porcini mushroom pancakes, for which the search and processing of the main ingredients are quite feasible tasks.Another option for how to cook frozen mushrooms deliciously is such a dish as a stew with honey agarics. If there are difficulties with the purchase of honey mushrooms, then they can be replaced with champignons or chanterelles without much damage to the finished dish. Soup with mushrooms and vegetables will also turn out delicious. The main thing is not to forget about spices and additives, which are also important because they affect the taste and aroma. Greens, nutmeg, black pepper and salt go well with mushrooms. It is important to know not only the methods of preparing frozen mushrooms, but also all the secrets of freezing itself, which our authors will gladly share.

How to Cook Frozen Vegetable Garnish, 3 Recipes

And for today’s recipes, I will take 1 pack of frozen vegetables, from which I will prepare all 3 recipes. Here I have a pack of 400 g. And for each recipe I will take about 150 g, but in principle you can cook more. Each of today’s recipes can be prepared from this one pack of vegetables in 400 g. But I will divide it into 3 recipes so as not to overeat. Here I have green beans, broccoli, carrots, mushrooms and onions, but absolutely any other mixture will do.For the first recipe I will also take 2 eggs, for the second I will take some unflavored and unflavored yogurt and 2 cloves of garlic, and for the third we will take some canned tomatoes. Well, as always, we will use a little salt and pepper.

1. We will cook all 3 recipes in a frying pan. And first you need to heat it up over the highest heat. The pan is warmed up, we throw in the vegetables. And the first step is to evaporate all the water. I have very few vegetables, so the water will evaporate quickly, literally in 2 minutes.The more vegetables, the longer this process will take. Well, while the water is evaporating, break 2 eggs into a bowl and mix with a fork. We also add a little salt and pepper to the eggs. The water has boiled away, put the heat on medium and start pouring in the eggs. And knead all this well with vegetables. Here I do not want to make an omelet, I want the vegetables to be covered with an egg. And we would get a kind of batter.

2. In principle, the dish is already ready, but the large frozen vegetables inside need to be warmed up. Therefore, I’ll cover it with a lid and put it out on low heat for a couple of minutes.On average, frozen vegetables take 5 to 10 minutes to cook. This dish stood in the pan for about 7 minutes. And it’s ready. The result is such a small bowl. But, as I said at the beginning, the same can be made from the whole pack of vegetables. Now we will repeat all the same again, but with a different sauce. Throw the vegetables over high heat to thaw and prepare the garlic sauce. For this, the garlic must be chopped and mixed with yogurt. The vegetables are thawed, fill them with sauce, add salt and pepper, mix well.3. And again, on minimal heat, bring to readiness for several minutes under the lid. Again, the portion is not so hot, it looks more like a probe, but in principle this is what I was going to do. These are trial versions of all three recipes. Well, for the third option, I fall asleep the remnants of vegetables. There will be at least a larger portion here. We defrost them in the same way for a couple of minutes. The excess water has boiled away, we throw in a little chopped tomatoes, add salt, pepper and mix well. Well, the same thing, over low heat under the lid, cook for a few minutes.The last side dish is also ready. We shift and we will try. All 3 options I got a little bit, especially garlic quite a bit, but I did it purely for testing.

4. Let’s start with the egg. Cool stuff. Due to the fact that there is an egg here, it can be used not only as a side dish, but also as an independent dish. Garlic option. Vegetables turned out to be very fragrant. For any meat or fish, this is the perfect side dish. The tomato option looks more like lecho. And this is the juiciest of the 3 options.And it’s perfect for thinning another drier side dish. For example, buckwheat or pasta. These are the 3 simple recipes for frozen vegetables I showed today. They are easy to prepare and I hope they add variety to your diet. In these recipes, I will not even count the BJU and calories, because they are all quite low in calories.

Video recipe see below 👇

Mixed vegetables, frozen. Cooking recipes in a pan, oven, slow cooker.

Publication in the group: Vegetable dishes

For the preparation of fried, baked, boiled dishes, you can use a frozen vegetable mixture.Such delicacies are not only tasty and aromatic, but also healthy. Indeed, thanks to quick freezing, the maximum of vitamins and minerals is preserved in the products. And most of the recipes with mixed vegetables are attributed to the diet menu, so they can be consumed by those who monitor their weight.

General principles for the preparation of frozen vegetables

Mixed vegetables can be prepared in different ways. For example, it is often boiled and then seasoned with butter. And also assorted vegetables can be baked, fried, steamed, and with the last processing option, the treats are as low-calorie and healthy as possible.

Vegetable casserole

A frozen vegetable casserole is fluffy, tender and flavorful. Such a delicacy can be prepared for a family lunch or dinner as a side dish for meat or fish dishes.


To prepare a tender casserole, you will need to prepare the following set of products:

  • vegetable mixture – 250 g;
  • eggs – 2 pcs.;
  • sour cream – 60 g;
  • vegetable oil – 15 ml;
  • salt – 5 g;
  • spices and herbs optional.

Step-by-step cooking process

You can cook a tender casserole in just 25-30 minutes, and the process itself consists of a simple algorithm of actions:

  1. The vegetable mixture must be removed from the freezer in 25-30 minutes. before cooking and put in a colander so that excess liquid drains from it immediately.
  2. Eggs should be combined with sour cream, salt and whisk lightly until smooth. You can also add your favorite spices and chopped herbs to this.
  3. Having greased the form with vegetable oil, you need to put the vegetable mixture into it and pour the mass with egg-sour cream dressing.
  4. The dish must be sent to the oven preheated to 200 ° C. It will take about 25-30 minutes to bake the treat.

The casserole is best served hot in the form in which it was cooked. You can decorate the delicacy with chopped herbs, halves of cherry tomatoes and grated cheese.

In a frying pan

Frozen vegetable mixture, the recipes of which are numerous, when fried in a frying pan turns out juicy and tender.It can be served as an independent low-calorie dish, or as a side dish for boiled or baked meat.


To make a fragrant side dish, you will need to prepare the following set of products:

  • vegetable mixture (frozen) – 300 g;
  • vegetable oil – 30 ml;
  • salt, a set of your favorite spices.

Step by step cooking process

You can make an appetizing side dish in 15-20 minutes., you do not need to defrost the vegetables first.

In the process, it is enough to adhere to the following instructions:

  1. Put a dry frying pan on medium heat and pour the vegetable mixture into it and heat it for 5 minutes. In the process, it is sometimes necessary to stir the mass so that it is evenly defrosted.
  2. Pour boiling water (50-100 ml) into the mixture and, covering the pan with a lid, simmer it until the liquid has completely evaporated. It will take about 7-10 minutes.
  3. When the time is right, you need to pour vegetable oil into the vegetables, add salt and spices. Without covering, you need to fry the mixture for 2-3 minutes.

Transfer the garnish to a deep serving plate and serve while still hot. If you wish, you can pour sour cream or mayonnaise on the delicacy, but this will increase its calorie content noticeably.

Oven with chicken

For this dish, it is better to use a Hawaiian or Mexican mixture of vegetables, and you do not need to defrost it first.Indeed, in the process, it will release liquid, thanks to which the chicken will turn out to be as juicy and tender as possible.


To create a juicy treat, you will need to prepare the following set of products:

  • vegetable mixture – 300 g;
  • chicken fillet – 300 g;
  • potatoes – 400 g;
  • hard cheese – 100 g;
  • sour cream – 200 g;
  • greens – 20 g;
  • vegetable oil – 15 ml;
  • salt, a set of your favorite spices and spices.

Step-by-step cooking process

You can prepare a hearty delicacy in just 40 minutes, for this you should adhere to the following algorithm of actions:

  1. Potatoes should be peeled and chopped into slices 0.5 see Chicken fillet should be washed, dried with a paper towel and cut into small pieces.
  2. Cheese must be grated and mixed with sour cream, adding your favorite seasonings to the mass.Greens need to be washed, shaking off excess moisture, chopped, and combined with dressing.
  3. Grease the baking sheet with vegetable oil and put the potatoes on it. The layer can be lightly salted and sprinkled with spices. On top of the potatoes, evenly distribute frozen vegetables, and then chopped chicken.
  4. Products must be poured with sour cream-cheese dressing and sent to the oven preheated to 180 ° C.
  5. It will take about 35-40 minutes to bake the treat.

Place the finished dish on serving plates and serve immediately until it has cooled down.And you can decorate the delicacy with sprigs of herbs, slices of cherry tomatoes and sliced ​​olives.

In a multicooker

The following recipe will come in handy for busy housewives, because thanks to it you can make a hearty and juicy stew in just 30 minutes. In this case, you do not need to pay much attention to the preparation of a treat, but it is enough just to put the necessary products in a multicooker and turn on the appropriate mode.


To make a juicy dish in a multicooker, you will need to prepare the following set of products:

  • vegetable mixture (Mexican) – 400 g;
  • bow – 1 pc.;
  • carrots – 1 pc.;
  • potatoes – 2 pcs.;
  • sour cream – 75 g;
  • water – 100 ml;
  • vegetable oil 15-20 ml.
  • salt, spices to choose from.

Step-by-step cooking process

Cooking a juicy treat will not cause trouble, because it consists in a simple algorithm of actions:

  1. Fresh vegetables must be peeled and chopped: grate carrots, chop onions in half rings, and potatoes – in bars.
  2. Pour vegetable oil into the multicooker bowl, and then put onions and carrots into it. Having turned on the “Baking” or “Frying” mode, you need to fry the vegetables for 6-7 minutes.
  3. Add frozen platter and potatoes to the fried onions and carrots. Sour cream needs to be diluted with water, combined with salt and spices. Pour the resulting sauce over the vegetable mass and mix it gently.
  4. Having started the Stew program, the dish should be cooked for 20-30 minutes.

After the signal, the delicacy must be laid out on plates and immediately served while it is still hot. You can decorate the dish with parsley sprigs and green onion feathers.

With rice

Frozen vegetable mixture cooked with rice will be an excellent side dish for meat or fish appetizers. But also this delicacy can be served as an independent vegetarian dish, and it will take no more than 30 minutes to create it according to the recipe.


You can make a juicy side dish from a set of the following products:

  • vegetable mixture (Mexican) – 250 g;
  • rice – 150 g;
  • vegetable oil – 10 ml;
  • bay leaf – 1-2 pcs.;
  • salt – 5 g;
  • water – 400 ml.

Step-by-step cooking process

To prepare a juicy dish, you will need to adhere to the following instructions:

  1. After boiling water in a small saucepan, add vegetables to it. After adding salt to the mixture, it should be heated over a medium flame, covered with a lid. After boiling, it will take about 4-5 minutes to cook the mass.
  2. When the time is right, add washed rice, vegetable oil, bay leaf and other spices to the vegetables as desired.
  3. After stirring the mass, you need to bring it to a boil and boil for 5 minutes. Then you need to reduce the heat to a minimum level and close the saucepan with a lid.
  4. It takes about 10 minutes to cook the dish. After that, you must turn off the heat, but do not remove the lid from the dishes for another 5-7 minutes. During this time, the cereal will absorb the remaining liquid and become crumbly.

Garnish is best served hot. Garnish with lettuce and chopped herbs if desired.

With buckwheat and chicken drumsticks in the oven

Thanks to the following recipe, you can immediately cook both a hearty meat dish and a side dish. Moreover, the creation of a culinary masterpiece will not cause much trouble, and the process itself will take about 60 minutes.


To make a hearty treat, you need to stock up on the following set of products:

  • chicken drumsticks – 6 pcs .;
  • chives – 2 pcs.;
  • sour cream – 50 g;
  • buckwheat groats – 300 g;
  • vegetable mixture – 400 g;
  • vegetable oil – 30 ml;
  • salt, suneli hops or other set of spices.

Step-by-step cooking process

An inexperienced cook can also cook a hearty dish, because the process is simple and consists in the following algorithm of actions:

  1. The shins should be washed, dried with a paper towel and put into a bowl with high sides. You need to add garlic, salt, spices and sour cream forgiven through a press to the meat. Mix the mass and leave to marinate for 45-50 minutes.
  2. Vegetable oil must be heated in a pan, and then pour frozen vegetables into it.The mixture should be fried over medium flame until excess moisture evaporates. Then the vegetables need to be salted and seasoned, mixed and cooked for another 3-4 minutes.
  3. Buckwheat must be thoroughly rinsed and placed in a baking sheet with high sides or in an ovenproof dish. On top of it, it is necessary to evenly distribute the fried vegetables, and then the pickled drumsticks. Add such an amount of boiling water to the mold so that it completely covers the buckwheat.
  4. The dish must be sent to the oven preheated to 180 ° C and baked for 45-50 minutes.In the process, you need to check the condition of the cereal, and, if necessary, add boiling water to the mass.

It is advisable to serve the finished delicacy still hot and in the form in which it was baked. You can decorate the dish with chopped herbs, grated cheese and cherry tomato slices.

With pork

Frozen vegetable mixture, the recipes for which are presented in the article, when fried with pork it turns out juicy, tender and very satisfying. Moreover, to create a dish, you can use any assorted vegetables.But due to the fact that pork is a part of the delicacy, it turns out to be very high in calories, so they should not be carried away by those who follow a diet.


To prepare a hearty dish, you will need to prepare the following set of products:

  • pork – 500 g;
  • assorted vegetables (frozen) – 500 g;
  • champignons – 5-6 pcs.;
  • vegetable oil – 30 ml;
  • salt, favorite spices.

Step-by-step cooking process

You can prepare a hearty meal in 60 minutes., for this you need to follow the following instructions:

  1. The meat must be washed, dried with a napkin and cut into pieces 2-3 cm thick.If desired, the pork can be pre-marinated in a mixture of olive oil and spices for 60 minutes. Then it will turn out juicy and fragrant.
  2. In a frying pan, heat the vegetable oil and put the pieces of meat in it. Fry them over medium flame for about 10 minutes. It is important to stir the mass periodically so that it does not burn.
  3. While the meat is cooking, you need to rinse the mushrooms and cut them into plates, and when the time is right, add to the pork. After mixing the products, you need to fry them for about 10 minutes.
  4. Then add the vegetable platter to the mass. It will take about 15 minutes to cook the dish, with occasional stirring. At the end, the mass must be salted and seasoned with spices.

Arrange the dish on plates immediately after cooking and serve while still hot.

With turkey in a slow cooker

The delicacy prepared according to the following recipe turns out to be juicy, satisfying and low in calories.And it can be made for a family lunch or dinner in just 80 minutes. Such a dish can be attributed to the dietary menu, because in the process of its preparation a minimum amount of oil is used, and all products are prepared in their own juice and they retain the maximum amount of vitamins and minerals.


To make a healthy dish, you will need to prepare the following set of products:

  • turkey breast – 500 g;
  • assorted vegetables – 300 g;
  • onions – 100 g;
  • water – 200 ml;
  • vegetable oil – 15 ml;
  • salt, seasonings as desired.

Step-by-step cooking process

It is necessary to prepare a healthy treat according to the following algorithm:

  1. The turkey fillet should be washed, dried with napkins and cut into 1 * 1 cm cubes. “Fry”, slightly warm it up. Then you need to pour the meat into it and fry them in the same mode for 5 minutes.
  2. During this time it is necessary to peel the onion and chop it into half rings.When the time is right, they should be added to the meat and sautéed for about 6-7 minutes. In the process, it is advisable to periodically stir the ingredients so that they do not burn.
  3. When the onion and meat have a golden crust, add the vegetable mixture to them and add water or broth. After filling the mass with salt and spices, you need to mix it thoroughly.
  4. Having switched on the Stew program, you will need to cook the dish for 60 minutes. In the process, you sometimes need to check the delicacy and, if necessary, add boiling water to it.

After the signal, put the mass into a deep serving plate and serve while still hot. You can decorate the dish with chopped parsley or dill.

Pasta with vegetables

The next dish of Italian cuisine can be prepared in just 40 minutes, this delicacy will be an excellent choice for a family lunch or dinner, because it is juicy, aromatic and at the same time satisfying.


To prepare an Italian delicacy, you will need to stock up on the following products:

  • assorted vegetables – 400 g;
  • pasta – 450 g;
  • water – 4.5 liters;
  • onions – 75 g;
  • chives – 1-2 pcs.;
  • vegetable oil – 15 ml;
  • Italian herbs – 5 g;
  • salt – 8 g.

Step-by-step cooking process

It is not difficult to prepare a masterpiece of Italian cuisine, for this you need to follow these instructions:

  1. Boil water and add salt to it. Then you need to put the pasta there and, having boiled them on a medium flame for 1 minute, mix thoroughly so that the products do not stick together. Having covered the container with a lid, it is required to cook the pasta for about 7-8 minutes.As a result, they should be slightly undercooked and firm. Then the products need to be thrown into a colander to drain excess moisture from them, but you need to set aside about 50-70 ml of the drained broth.
  2. Onions and garlic must be peeled and diced. Pour them into a frying pan with heated vegetable oil and fry over medium heat until transparent.
  3. Add vegetable platter to the onion and garlic. After seasoning and salt the mass, you need to mix it and fry it for 7-10 minutes.Then you need to add the drained broth and ready-made pasta to the vegetables.
  4. Without covering, simmer the mixture for 1-2 minutes, and then immediately spread it on serving plates.

If you wish, you can sprinkle the finished delicacy with grated cheese, chopped herbs and slices of cherry tomatoes.

Vegetable soup made from frozen vegetables

A frozen vegetable mixture, the recipes of which are not complicated, can be used for cooking soup.Such a delicacy will become a storehouse of vitamins in winter, and it will take no more than 60 minutes to create it.


To make a healthy soup, you need to stock up on the following set of products:

  • vegetable mixture – 200 g;
  • bow – 1 pc.;
  • potatoes – 3 pcs.;
  • small vermicelli – 65 g;
  • chives – 2 pcs.;
  • dill and parsley greens – 10 g each;
  • water – 2.5 liters;
  • salt, a set of favorite spices.

Step-by-step cooking process

You can prepare a healthy soup using the following procedure:

  1. Potatoes should be peeled and cut into cubes. Chop the onion and garlic into pieces, and chop the greens.
  2. Boil water in a suitable sized saucepan and pour chopped potatoes, onions and garlic into it. Having closed the container with a lid, it is required to cook the food on a medium flame for about 15 minutes.
  3. When the time comes, you need to add assorted vegetables to the mass.It will take about 10 minutes to cook the dish. after boiling, and then pour the noodles into it.
  4. After adding salt and spices, you need to boil the mass for 5 minutes. Then you need to turn off the flame, but at the same time leave the dish to infuse under the lid for 15-20 minutes.

The article contains a recipe for a soup made from a frozen vegetable mixture.

Ready soup should be poured into bowls and served, sprinkling each portion with chopped herbs.

Helpful hints and tips

It is better to use a quality mixture for cooking.It is advisable to buy frozen vegetables by weight, because they can be immediately appreciated by their appearance. When choosing products in the package, it is imperative to check its integrity, as well as to taste the components by touch. And if they are frozen in large pieces, this means that the vegetables have been thawed several times and frozen again. And this had a bad effect on their quality.

Most meals with frozen vegetables can be attributed to the diet menu.

Some examples for comparison:


910 Vegetable can 910 910

Proteins Fats Carbohydrates Calories per 100 g
5 143
Chicken version 9 8 7 142
Mix with rice 2 2
g groats 9 8 12 147
Assorted turkey 10 2 3 73

in the spring.You can cook it in a variety of ways, creating both flavorful side dishes and hearty main dishes. Most of the recipes with mixed vegetables are classified as diet food, so such delicacies will not spoil the figure.

Video about frozen mixed vegetables

Rice with frozen vegetables in 20 minutes:

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What to do to prevent cutlets from sticking to the pan?

May 9, 2020

Elena Austinova


A very simple and cheap way to fry cutlets or fish in any pan so that they do not burn or stick.

How many times have we had to give up the idea of ​​quickly frying tasty cutlets or slices of fresh fish for one common reason. Now a whole epic will begin … First they will stick to the pan, then they will burn, in addition they will fall apart and you will only spend time and nerves on this venture! It’s easier to cook something simpler and faster.

But there is a very simple way to please the lovers of fried foods at any time.

To prevent cutlets or fish from sticking and falling apart in the pan, we need a small piece of parchment paper for baking.

First, we fold the parchment blank in four and cut out a circle the size of a frying pan.

Then we make cuts along the edges of the circle to lay it on the bottom.

And we put our workpiece in the prepared dish.

This is all we need from the preparatory work.

Then, pour oil onto our paper layer, on which we will fry our cutlets (fish) and heat the pan to the desired temperature.

And then everything is as usual.Gently form islands from the minced meat prepared in advance and put them in heated oil on parchment paper.

The cutlets turn easily and are evenly fried on all sides. You can additionally scroll the parchment backing with all the contents for a better roast.

Can be covered with a lid if required.

You can fry fish in the same way so that it does not stick to the pan and does not burn.

The contents of the pan are nicely browned and browned evenly and gradually.

As you browse, add oil, of course. But it is required much less than with conventional cooking without parchment, and this is also a big plus.The paper darkens during cooking, but this does not affect the quality of the frying. Do not forget that this is special food grade parchment and is made for heat treatment of food products. If you cook a lot of cutlets or fish, then you can easily replace the paper pad with a new one. At the same time, the pan remains absolutely clean and ready for further use! It does not have to be scrubbed and washed after each time, as it was before.

In this way you can fry meat, fish, vegetable cutlets.Absolutely no difference what products the minced meat consists of. Perfectly fried fish does not fall apart and does not stick on any oil very economically and quickly.

How to fry potatoes so they don’t stick to the pan.

In the same way, we can easily cook fried potatoes. First, wash the tubers, peel and cut into strips. Then we put the prepared sheet of parchment on the bottom of the frying pan and pour in the vegetable oil. And put slices of potatoes in the heated oil.

Fry until golden brown.

In principle, we prepare everything as usual, only with a parchment paper pad.

This way the potatoes are fried evenly without burning or sticking to the bottom of the pan.

You can cook any product in such a simple way in any frying pan, even on an old scratched and completely killed one. On gas or on an electric stove, it makes no difference. Your frying pan will be clean and the food cooked in this way will be evenly and well browned without any sticking or sticking.All of the above has been repeatedly tested in practice and will definitely give you the opportunity to save food (oil), time and nerves.

Bon appetit, everyone!

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