Fresh Meals Using Frozen Food

Frozen foods have been a fantastically popular part of most home kitchens ever since they were first introduced to grocery stores back in 1930. Think past pizzas and TV dinners: the freezer case of your local supermarket is your ticket to variety, convenience and healthful eating.

Even when your schedule is hectic, basic frozen ingredients such as vegetables, fruits and meats can help you get a fresh, tasty and nutritious meal on the table.

Here I'd suggest you: Chicken with Blueberry Sauce

Ingredients

• 4 (4 ounce) boneless skinless chicken breast halves
• 1 tablespoon vegetable oil
• 1/2 cup apricot preserves or spreadable fruit (optional)
• 3 tablespoons Dijon mustard
• 1/3 cup white wine vinegar or cider vinegar
• 1/2 cup fresh or frozen blueberries
• Hot cooked rice

Direction:

1. In a large skillet over medium heat, cook chicken in oil for about 4 minutes on each side or until lightly browned. Combine preserves and mustard; spoon over chicken. Reduce heat; cover and simmer for 15 minutes or until chicken juices run clear.

2. With a slotted spoon, remove chicken and keep warm. Add vinegar to skillet; bring to a boil. Reduce heat; simmer, uncovered, for 3 minutes or until sauce is reduced by one-third, stirring occasionally. Stir in blueberries. Serve over chicken and rice if desired.

Yield
Makes 4 serving

Nutrition Information per serving:
= 264 calories, 6 g fat (1 g saturated fat), 66 mg cholesterol, 360 mg sodium, 26 g carbohydrate, 1 g fiber, 27 g protein.

Diabetic Exchanges: 3 lean meat, 1-1/2 fruit