Frozen vegies are a great way to ensure you get your five serves a day...
1. Toss into a stir-fry
Heat 1/2 teaspoon of oil in a wok. Add 1 chopped onion, crushed garlic and 450g of meat, cut into thin strips. Stir-fry until meat is cooked. Add a 500g packet of frozen vegies and a dash of water. Stir-fry for 5 minutes, or until vegies are tender. Stir in a little soy or teriyaki sauce and serve.
2. Cheat’s mash
Steam or microwave a bag of cauliflower florets. Drain, then add milk, dairy spread, fresh parsley and seasoning. Mash well for a speedy mash with a fraction of the kilojoules of mashed potato.
3. Pasta sauce – plus
Sauté chopped onion and garlic. Add a can of tomatoes and simmer until sauce starts to thicken. Add 1 cup of frozen mixed vegetables and cook until tender. Serve with pasta.
4. Sweet sesame carrots
Steam or microwave baby or sliced carrots until tender. Toast 1 tablespoon of sesame seeds in a dry frying pan until golden. Add 1 tablespoon of honey and stir until melted. Drizzle over carrots.
5. Minty peas and beans
Steam, boil or microwave 2 cups each of peas and broad beans. When tender, remove and discard the skins of beans. Toss beans and peas with a handful of fresh mint leaves and 1 tablespoon each of olive oil and lemon juice. Sprinkle with crumbled feta and serve.
6. Beans with gremolata
Toast 1 cup of pine nuts or almonds in the oven for 10 minutes. When golden, place into a food processer with 1/2 cup of parsley, 1 clove of garlic and 1 tablespoon of lemon zest. Process until combined. Microwave or steam whole green beans. While hot, stir through 1 tablespoon of dairy spread. Sprinkle with nut mixture to serve.
7. Beautiful Brussels
Heat 1 tablespoon of olive oil in a frying pan. Sauté thin strips of lean bacon until golden. Add 2 sliced shallots and stir for another minute. Meanwhile, steam or microwave Brussels sprouts. When tender, cut into quarters then add to pan. Toss with bacon and shallots for 1-2 minutes then serve.
8. Whip up a curry
Sauté chopped onion and garlic in a frying pan. Add 1 tablespoon of curry powder and cook for 1 minute. Add 1 can of chopped tomatoes, 1–2 cups of water and a bag of mixed vegies. Simmer for 10 minutes then serve with rice.
9. Easy roast veg
Preheat oven to 200°C. Arrange a packet of chunky mixed frozen vegies (such as carrots, cauliflower and broccoli) in an ovenproof dish. Drizzle with olive oil and season with pepper and thyme. Roast until golden and tender.
10. Super soup
Add a whole bag of mixed frozen vegies next time you make your favourite soup.