Frozen Vegetables Make Life Easier!

As a mom of four kids I am always looking for ways to add vegetables to our meals. And if I can find a way that is less expensive, quick to prepare, uses less dishes, and can be stockpiled, I consider that a win! Frozen vegetables can fill those needs and are often overlooked as a great source of nutrition.

Frozen vegetables have been picked right when they are ripe for the best nutritional value and they only go through basic processing before being frozen. This means they are a great option for your meals! I also love that you can take advantage of sales to stock up on them and they will be available when you are ready for them. My favorites are broccoli, green beans, Brussels sprouts, cauliflower, peas, and mixed vegetables.

Frozen vegetables are easy to cook and can be used in so many ways! They can be steamed, roasted, sautéed, air fried, thrown in a slow cooker, added to soup, or baked in a casserole.

Here is one of my favorite side dish recipes using frozen vegetables. The vegetables are roasted in the oven, which brings out a rich, full flavor. Preparation is quick and easy and you just need to season them and put them in the oven (or toaster oven) while you prep your other food.

Roasted Frozen Veggies

• Total Time: 25 minutes

• Prep Time: 5 minutes

• Serves: 2-4

• Cooking Time: 20-25 minutes

Ingredients:

• 1 lb bag of frozen Normandy/California Mix vegetables (broccoli, cauliflower, and carrots)

• 1 tbsp olive oil

• 1 tsp Italian seasoning

• 1/2 tsp garlic powder

• 1/4 tsp black pepper

• 1/4 tsp salt

Directions:

1. Preheat the oven to 425 degrees. 

2. Line a 9 X 13 pan with parchment paper to make clean up easy. 

3. Microwave the vegetables for 4 minutes. This can be done in a steamable bag, or you can put frozen vegetables in a microwave proof bowl and cover with a lid or plate. Drain any water that collects. This step can be skipped, it just makes a little more moisture on the pan if you use straight frozen vegetables. 

4. Put the partly thawed vegetables in a large bowl and sprinkle with olive oil and seasonings. Stir to evenly coat the vegetables. 

5. Spread vegetables evenly in the 9 x 13 pan. 

6. Put the pan in the oven for 20-25 minutes. They are done when the vegetables start to get brown, roasted spots on them.

7. I usually double this recipe for my family and cook it on a large cookie sheet.

Deborah South is a dietetic intern and graduate student with Texas Woman's University.

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