When buying frozen fruits and vegetables remember:
- Frozen fruits and vegetables are frozen at their peak freshness. They have the same amount of nutrients as fresh fruits and vegetables.
- They often cost less compared to out-of-season produce. This will help you to stay within your food budget.
- They have a long shelf life (up to 6 months). Plan several meals and buy the larger size to save money.
- Frozen fruits and veggies take less time to prepare. Steaming and microwaving in small amounts of water saves time and vitamins.
- They are available year-round. Watch for sales of your favorite fruits and veggies and stock up.
- Choose fruits and veggies without sodium, sugar or extra butter and sauces. This allows you to decide the amount and kind of seasonings to use. They are usually cheaper and will keep calories down.
Vegetable Blend Omelet
Ingredients
Vegetable oil spray
1 cup frozen mixed vegetables
1/4 teaspoon garlic powder
4 eggs
2 Tbsp water
1 Tbsp grated parmesan cheese or 1/4 cup low fat cheddar cheese
Directions
1. Spray skillet with vegetable oil spray.
2. Cook vegetables 2-3 minutes on medium heat.
3. Put vegetables in a small bowl. Set aside.
4. Beat eggs and water until well blended.
5. Spray skillet with vegetable oil spray.
6. Pour egg mixture into heated skillet. Cook over medium heat until eggs begin to set.
7. Lift cooked mixture with your spatula, allowing uncooked mixture to flow underneath.
8. When omelet is set but still moist, place vegetables and chees on half the surface.
9. Fold omelet in half so vegetables and cheese are covered. Continue cooking 2-3 minutes.
Makes 3-4 servings.
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