FREEZER STIR-FRY VEGGIE MIX

For a healthful dinner in minutes, pair this colorful melange of frozen veggies with strips of chicken breast, beef, or pork and a splash of bottled stir-fry sauce.

PREP: 30 MINUTES COOK: 2 MINUTES FREEZE: 1 HOUR MAKES: FOUR 3-SERVING PORTIONS PHOTO

8 ounces fresh green beans, trimmed and cut into 2-inch pieces
3 cups broccoli florets
1 cup thinly sliced carrots (2 medium)
2 medium red and/or yellow sweet peppers, seeded and cut into thin strips (1½ cups)
1 large sweet onion (such as Vidalia or Maui), cut into thin wedges

1. In a 6-quart pot cook green beans, broccoli, and carrots in enough boiling water to cover for 2 minutes. Drain vegetables; immediately transfer to an extra-large bowl of ice water. Let stand until chilled. Using a slotted spoon, transfer the vegetables to a tray lined with paper towels and pat dry.

2. Line two 15×10×1-inch baking pans with parchment paper or foil. In the prepared pans combine drained vegetables, the sweet peppers, and onion. Spread vegetables in even layers. Freeze about 1 hour or until nearly firm.

3. Spoon about 2½ cups vegetables into each of four quart-size freezer bags. Squeeze air from bags. Seal and label. Store in the freezer for up to 6 months.

HEATING DIRECTIONS: In a large skillet heat 1 tablespoon vegetable oil over medium heat. Add one portion of frozen vegetables; cook about 5 minutes or until heated through, stirring constantly.

PER ½ CUP: 28 cal., 0 g fat, 0 mg chol., 16 mg sodium, 6 g carb., 2 g fiber, 1 g pro.

AVOID THE BURN

Freezer burn is caused by ice crystals forming on food, which damages its taste and texture. The key to avoiding freezer burn is eliminating as much air as possible from the freezer bags. Vacuum sealing eliminates the most air so that ice crystals don’t have any space to form. If you don’t have a sealer, press as much air as possible out of resealable freezer bags before freezing.