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Frozen Food Hack: Korean Inspired Beef Lettuce Wraps

Our Korean Inspired Beef entrée is delicious on its own…but is it really fair to keep it all to yourself? Turn it into a fresh appetizer to share!

3 ingredients + 3 steps = yum

A simple conversion of this frozen entrée into lettuce wraps not only amps up the veggie factor, it also makes it shareable. Super easy, super tasty. Grab a friend and enjoy.
INGREDIENTS

  • 1 EatingWell Korean Inspired Beef frozen entrée
  • 1 head of butter lettuce
  • ½ cup scallions, finely chopped

DIRECTIONS

  1. Cook Korean Inspired Beef frozen entrée according to package directions.
  2. While the entrée is cooking, break off lettuce leaves and rinse.
  3. Spoon Korean Inspired Beef mixture into lettuce cups and top with scallions.

Makes 3-4 wraps.

For more frozen food hacks—like delicious Cherry Port Pork sliders—follow us on Facebook, Instagram and Twitter. Got your own ideas? Post your yummy inventions and tag us @EatingWellFrzn!

Holy Moly, Whole Grains!

Whole grains are packed with nutrients, including fiber, protein, B vitamins, antioxidants, and trace minerals (iron, zinc, copper, and magnesium). A diet rich in whole grains has been shown to reduce the risk of chronic diseases like type 2 diabetes, heart disease and some forms of cancer. Research also suggests that consuming fiber-rich foods might boost weight loss by helping you feel fuller after you eat.

But most of us eat only about half as much fiber as we should. Nutrition guidelines recommend 25 to 38 grams per day; the average American consumes only about 14 grams. It’s not hard to boost your fiber intake.

Where to get the good stuff
In addition to fruits and veggies, you’ll find whole grains in bread, smart snacks like popcorn—and even in some packaged foods like our EatingWell frozen entrées. If you’re reading this, chances are you also read food labels…but if you don’t, start now!

In our meals you’ll find goodies like whole grain cavatappi (Vermont Cheddar Mac & Cheese), 9 grain orzo (Creamy Pesto Chicken), brown rice (Korean Inspired Beef), and whole grain wild rice (Chicken & Wild Rice Stroganoff). Starting this summer, look for our new entrées with whole wheat gnocchi (Gnocchi with Garden Vegetables) and multigrain pasta (Thai Style Peanut Chicken).

And when you have time to whip up something from scratch, check out these delicious high-fiber whole grain recipes from the food and nutrition experts at EatingWell magazine. We’re big fans of the Overnight Oatmeal and Whole Wheat Pizza Dough. Yum!

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Nervous to Try Korean Food? Don’t Be!

You may be seeing words like “kimchi” and “bibimbap” pop up more frequently in Facebook videos, magazines, recipe websites, or restaurant menus. Korean cuisine is definitely having a moment in mainstream America, and we think it’s here to stay.

Like BBQ? Try bulgogi! Kimchi is heaven for veggie-lovers. And bibimbap is a tasty mixed rice bowl with colorful vegetables, often topped with thinly sliced meat or egg. Japchae, gimbap… so much to explore!

If you’re nervous to try new foods, our EatingWell Korean Inspired Beef frozen entrée is a great starting point. Fire-grilled beef is combined with brown rice, carrots, spinach, red bell peppers and crimini mushrooms in a savory sesame garlic sauce. Happy customer Lashona said this is “hands down the best frozen lunch” she’s ever had and she “kept checking the ingredients because it tasted like it was made at home.” Another customer, Robin, said, “The beef was full of flavor and the spices danced on my tongue in a delicious jig.”

Now how could you not want to try this dish?!

Once you’ve enjoyed our frozen entrée and you’re ready to dive deeper into the Korean food craze, check out these healthy Korean recipes from the experts at EatingWell magazine. We suggest starting with the Quick Cucumber Kimchi—simple and so good.

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Why Getting Plenty of Protein Matters

You probably know that protein fills you up and keeps you satisfied longer. But beyond staving off hunger pangs, why is protein important?

What is protein & why do you need it?

Protein—which is composed of amino acids—plays a major role in your body. It’s a powerful nutrient that gives you energy and helps build, maintain and repair body tissues. The body does not store amino acids like it does carbohydrates and fats, so it needs a daily supply. The protein in the foods you eat is digested into amino acids that can be used to replace the proteins in your body.

How much do you need?

Current guidelines from the Food and Nutrition Board of the Institute of Medicine suggest a range between 10% and 35% of your daily calories. That translates to a Recommended Daily Allowance (RDA) of about 46g for women and 56g for men. Many people try to eat more than that, often to help feel full or repair muscle tissue, but if you eat a balanced diet with a mix of food sources, you are likely getting enough protein.

Where can you get it?

Complete proteins, which provide all the essential amino acids, come from animal sources (think eggs, milk, meat, poultry and fish) and soy (like tofu and tempeh). Most plant proteins, such as legumes and nuts, are incomplete proteins but can be combined—rice and beans, anyone?—to hit the mark.

Many of our EatingWell frozen entrées contain lean animal proteins: chicken, beef and pork raised without antibiotics and dairy from cows never given growth hormones.* You’ll also find plant proteins like garbanzo beans, wild rice, spinach and broccoli in our meals. Even our vegetarian Vermont Cheddar Mac & Cheese entrée packs 17g of protein!

We may be biased, but we think you should also try these delicious low-calorie, high-protein recipes and snack ideas from the food and nutrition experts at EatingWell magazine. (Our fave: Breakfast Tacos!)

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* No significant difference has been shown between milk derived from rBST treated and non rBST treated cows.

Use Your Freezer for Simple and Healthy Meals

The only tool you need to start eating healthier today is already in your kitchen. It’s your freezer! Often ignored and mistreated, the freezer is a box packed full of opportunity (and probably a bunch of stuff you forgot about). To help you get started here are a few simple tips.

Stock up on ingredients to make quick meals

Save time during meal prep by stocking up on frozen ingredients. With a little bit of planning, your freezer can become a versatile extension of your pantry, filled with items perfect for last-minute meal inspiration. Here are some of the freezer must-haves we love:

Vegetables: Stock up on frozen vegetables, like peas, spinach and corn. You’ll have options when your produce drawer is empty, and since many bags of frozen veggies come pre-chopped, you’ll cut down on prep time.

Fruits: Keep plenty of frozen fruits on hand, especially blueberries and strawberries. You never know when you’ll need to satisfy a smoothie craving.

Whole Wheat Pizza Dough: Be ready for pizza nights by freezing extra dough. Whole wheat pizza dough can be frozen for up to 3 months. Simply thaw for 24 hours, then you’re ready to bake your next masterpiece.

Nuts: Chop and freeze your favorite bulk nuts for a quick, healthy addition to salads and pasta dishes.

Fish: Frozen fish fillets which come in individually vacuum-sealed packages can be the basis of your entire meal. Simply let fillets thaw overnight and you’ll be ready to cook an amazing, nutritious meal.

Make and freeze big batches of soup

Pull a delicious homemade soup out of the freezer and dinner’s ready in minutes. Try it the next time you make your favorite soup. Prepare more than you need and store extra in the freezer for up to 2-3 months. Then simply re-heat on the stovetop when you’re in need of a quick meal.

Check out this helpful USDA Freezer Storage Chart and start planning for more healthy meals on your next shopping trip.

Upgrade your fast and easy options

Look, we get it. Some days you just don’t want to cook, or you simply don’t have the time. So what do you do?

If you’re like most people, your backup plan is a lackluster option with uninspiring flavor and/or little nutritional value. That’s what inspired us to create EatingWell™ frozen entrées. The same attention to deliciousness you’ve come to expect from EatingWell® magazine is now available in your freezer aisle!

In minutes you can be devouring a plate of Korean Inspired Beef exploding with vibrant colors and flavors, or savoring our spectacularly creamy Vermont Cheddar Mac & Cheese. Every single EatingWell™ frozen entrée starts with 1 full cup of vegetables and at least 13 grams of protein. Best of all, each entrée is plated by hand with real, wholesome ingredients so your meal tastes fresh and flavorful.

Make the upgrade, and find us at a grocery store near you. Visit our News & Offers page for the latest coupons and promotions.

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