By: Jacqueline Gomes, RDN, MBA
When you think frozen food, do you think healthy? Well, you should! Foods found in the frozen aisle can be a convenient and easy way to increase your intake of fruits, vegetables, grains and lean protein!
It’s a myth that frozen fruits and vegetables are less nutritious than fresh. In fact, frozen fruits & veggies are picked at the peak of their ripeness before heading over to a plant for immediate freezing.
Here are some tips to make healthy choices!
- Choose fruit without added sugar or syrup such as unsweetened strawberries & blueberries.
- Be aware of any vegetables with added sauces or cheeses. Instead, choose plain vegetables.
- Look for frozen meals with less than 600mg of sodium and those that contain ingredients that are not fried.
- Frozen foods are convenient and make meal prep a cinch.
Avocado, Broccoli & Egg Waffle Sandwich
Start your day with this quick and hearty breakfast sandwich!
Prep: 5-7 minutes
Makes: 1 Serving
- 2 Eggo Waffles
- 1 large egg
- ½ cup frozen broccoli florets, thawed
- ½ ripe avocado
- ¼ teaspoon Everything Bagel seasoning*
- Salt & pepper
- Cooking spray
- Toast waffles according to package directions.
- Beat egg in a small bowl, sprinkle with salt & pepper
- Heat a small skillet over medium heat. When warm, spray with cooking spray, add broccoli and top with beaten egg. Cook for 2 minutes, turn over and continue until egg is cooked through.
- Meanwhile, cut avocado in half and score with slices and remove to a dish.
- Assemble your waffle Sandwich. Place one waffle on plate, top with sliced avocado, sprinkle with everything bagel seasoning, top with cooked egg and then second waffle, serve immediately.
Nutrition Information: 382 calories; 17g protein; 65g carbohydrate; 23g fat; 8g fiber
Recipe: Jacqueline Gomes, RDN