Here’s how the contestants ranked: 1) Kashi’s Mayan Harvest Bake $4.49; 340 Calories, 9 grams of Fat, 380 milligrams of Sodium, 9 grams of Protein
“So unique, it wasn’t like eating microwavable food at all.” 2) Amy’s Black Bean & Cheese Enchilada $3.99; 240 Calories, 4.5 grams of Fat, 480 milligrams of Sodium, 8 grams of Protein
“Very hearty with great flavor. It tasted like real food.”
3) Healthy Choice’s Asian Potstickers $2.69; 360 Calories, 5 grams of Fat, 530 milligrams of Sodium, 8 grams of Protein
“Great spice! A good balance between light and filling.”
4) Lean Cuisine’s Sesame Stir Fry with Chicken $3.79; 290 Calories, 6 grams of Fat, 550 milligrams of Sodium, 19 grams of Protein
“The vegetables tasted fresh, which was a wonderful surprise.” 5) Smart One’s Three Cheese Ziti Marinara $2.99; 300 Calories, 8 grams of Fat, 580 milligrams of Sodium, 14 grams of Protein
“A true classic for an every-night meal.”
Side Dishes
You may have noticed that many of the meals listed above did not meet Kievit’s earlier requirements. All that this means is that you get to eat more. Even the healthiest options sometimes need some add-ons to complete the meal. “A lot of microwaveable foods can be heavy on carbs but not on fruits or vegetables,” says Kievit. “So you want to supplement these meals with some nutritious sides.” A handful of baby carrots and an apple will complete any boxed meal. If fresh fruits and vegetables are too expensive, frozen options will do just fine. Broccoli, spinach, green beans, asparagus, or a side salad with vinaigrette dressing are great choices—the greener the better. If your meal is low on protein, toss some slices of precooked chicken into your side salad or microwaveable soup. This can be found in any grocery store’s deli. Another good option is softer cheese, like feta or mozzarella, which contains less sodium and fat than harder cheeses. “Just remember to always enjoy your food and take the time to eat it,” says Kievit. “These meals may only take a few minutes to heat up, but that doesn’t mean you have to scarf it down just as quickly.
Recipe
On days when there actually is time to cook, recreate the enchilada meal listed above with this tasty recipe from Betty Crocker:
Black Bean and Cheese Enchiladas
Prep Time: 25 min; Total Time: 1 hour; Servings: 4
Ingredients 1 1 1 1 1 2 1 ½
teaspoon vegetable oil medium onion teaspoon ground cumin (15 oz) can black beans, drained, rinsed package flour tortillas for burritos (8 tortillas) cups shredded Monterey Jack cheese (8 oz) (10 oz) can enchilada sauce cup shredded Cheddar cheese (2 oz) Salsa, if desired
Directions Step One - Heat oven to 350°F. Lightly spray 11x7-
inch (2-quart) glass baking dish with cooking spray. Heat oil in 10-inch skillet over medium heat. Add onion and cumin; cook and stir until onion is tender. Stir in beans.
Step Two - Place about 3 tablespoons bean mixture
in center of each warm tortilla. Top each with 1/4 cup Monterey Jack cheese. Roll up tightly; place, seam side down, in baking dish. Spoon enchilada sauce over tortillas. Spray sheet of foil with cooking spray; cover baking dish with foil, sprayed side down.
Step Three - Bake 30 to 35 minutes or until
thoroughly heated. Sprinkle with Cheddar cheese. Serve enchiladas with salsa. Nutrition Information 1 Serving; Calories 660 (Calories from Fat 300), Total Fat 33g (Saturated Fat 16g), Cholesterol 65mg, Sodium 1170mg, Total Carbohydrate 61g (Dietary Fiber 7g, Sugars 4g), Protein 29g; Percent Daily Value*: Vitamin A 25.00%; Vitamin C 2.00%; Calcium 70.00%; Iron 25.00% *Percent Daily Values are based on a 2,000 calorie diet.