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Vegetarian Journal July/August 2001

PRODUCT REVIEW

Guide to Vegetarian Frozen Entrees

By Reed Mangels, PhD, RD

Looking for a vegetarian frozen entrée? We've had good luck finding them in natural foods stores and in the natural foods sections of supermarkets. Check the ingredient listing to see if the ingredients are vegetarian or vegan. We did find one seemingly vegetarian product that contained oyster sauce. Products made for the natural foods market are more likely to omit artificial colors and flavors and to use cheese made without animal rennet. Many companies are using organically produced ingredients, something many of us support. Look for brands like Amy's, Celentano, Cedarlane, 3 Square, Chef Ahaska's, Cascadian Farm, and Imagine if you want to buy products containing mostly organically produced ingredients.

If vegetarian frozen entrées are a very occasional treat (a couple of times a month or less) and you're not on any special diet, buy whatever looks good to you. However, if frozen entrées are something you choose often, it pays to look for those that are not too high in sodium and fat and that have generous amounts of vegetables. The table accompanying this article can help you choose. We've highlighted some of the top choices, but you can find other acceptable ones. Identify products that meet your standards. Let companies know that you're looking for products without so much sodium and fat. Does a product really have to have close to half the sodium that you should eat for a day to taste good?

Vegetarian teens may turn to frozen entrées for meals when the rest of the family is eating meat. Since teens need generous amounts of iron and calcium, it's wise to identify products that have significant amounts of these nutrients. Most products that contain cheese will supply calcium; vegan products providing calcium and iron are listed in the sidebar accompanying this article.

Cooking times for frozen entrées vary. Generally, with a microwave, they can be ready in two to 10 minutes. Heating them in the oven can take as much as an hour, depending on the product.

You do pay for convenience. Many meals cost $3-$4 per serving, which is still cheaper than eating at a restaurant. If you're trying to save money, buy entrées on sale or make your own frozen entrées.

Which of these products sounds more appetizing?

A) Skim milk, cooked enriched macaroni, pasteurized processed American cheese (whey, sodium phosphate, whey protein concentrate, skim milk, milkfat, salt, annatto color), bleached wheat flour, cheddar cheese, soybean oil, salt, modified cornstarch, cheddar cheese flavor, sugar, whey, dried onions, butter flavor, annatto coloring —Stouffer's Pasta Shells with American Cheese

or

B)Organic enriched penne pasta, organic tomatoes, eggplant, organic zucchini, squash, organic onions, organic canola oil, red bell peppers, salt, garlic, spices —Celentano Penne with Roasted Vegetables

If you picked B, maybe you should consider trying a vegetarian frozen entrée.

Vegetarian Frozen Entrées

Product	Calories	Protein	Fat	Fat	Sodium	vegan?	organic?
19% or fewer calories from fat:	(gm)	(gm)	(% cal)	(mg)			*
Ethnic Gourmet Veg Teriyaki Rice Bowl	350	7	3	8	210	yes	no
Mon Cuisine Vegetarian Grilled Steak in Mushroom Gravy	250	18	3	11	210	no	yes
3 Square Potato Curry Sandwich	250	8	4.5	16	230	yes	yes
Cedarlane Less Fat Vegetable Pie	390	12	8	18	250	no	yes
3 Square Mushroom Barley Sandwich	240	8	4.5	17	340	yes	yes
3 Square White Bean & Basil Sandwich	260	8	5	17	370	yes	yes
Cascadian Farm Moroccan Veg Meal	310	13	5	15	410	yes	yes
Mon Cuisine Veg Spaghetti and Meatballs	360	29	4	10	440	no	no
Mon Cuisine Vegetarian Moroccan Chicken	280	20	4	13	440	no	no
Cedarlane Rice & Veg Teriyaki Veggie Wrap	280	9	3	10	480	no	yes
Celentano Vegetarian Lasagne Primavera	420	17	5	11	480	no	yes
Cedarlane Beans, Rice & Cheese Burrito	260	13	1	3	490	no	yes
Thai Chef Thai Sweet & Sour Vegetables	346	6	5	13	490	yes	no
Taj Gourmet Bean Masala	330	11	6	16	490	yes	no
Woodstock Organic Power Lunch Veg Stew	140	6	1.5	10	500	no	yes
Seapoint Farms Szechwan Veg Rice Bowl	420	13	4	9	510	yes	no
Chef Ahaska's Florentine Casserole	240	18	3.5	13	540	no	yes
Taj Gourmet Channa Bhaji	330	9	5	14	550	yes	no
Healthy Choice Stuffed Pasta Shells	370	18	6	15	570	no	no
Cedarlane Couscous and Veg Veggie Wrap	220	14	3	12	580	no	yes
Cascadian Farm Veggie Bowl Caribbean Veggies & Rice	280	7	5	16	580	yes	yes
Amy's Teriyaki Stir-fry Skillet Meals	320	9	2.5	7	590	yes	yes
Cedarlane Garden Vegetable Enchiladas (2)	270	16	2	7	600	no	yes
Cascadian Farm Veggie Bowl Pasta Marinara	180	11	3	15	600	yes	yes
Celentano Vegan Lasagne Primavera	220	10	2	8	610	yes	yes
Cascadian Farm Veggie Bowl Szechuan Rice	210	7	1.5	6	630	yes	yes
Cascadian Farm Veggie Bowl Japanese Noodles & Vegetables	180	9	2.5	12	630	yes	yes
Ethnic Gourmet Schezuan Vegetarian Chicken Rice Bowl	350	16	6	15	670	no	no
Cedarlane Garden Vegetable Lasagna	280	21	2	6	680	no	yes
Amy's Asian Noodle Stir-fry	240	12	4.5	17	680	yes	yes
Amy's Veggie Loaf	260	8	5	17	690	no	yes
Chef Ahaska's Pasta au Gratin Casserole	270	18	5	17	700	no	yes
Celentano Spinach & Broccoli Stuffed Shells	200	11	2.5	11	710	yes	yes
Celentano Broccoli Stuffed Shells	260	12	5	17	740	no	yes
Celentano Spinach & Broccoli Manicotti	220	12	4	16	750	yes	yes
Product	Calories	Protein	Fat	Fat	Sodium	vegan?	organic?
(19% or fewer calories from fat, cont'd)	(gm)	(gm)	(% cal)	(mg)			*
Chef Ahaska's Corn & Bean Casserole	270	15	5	17	770	no	yes
Amy's Chili & Cornbread	320	11	6	17	780	no	yes
Celentano Manicotti Florentine	280	12	6	19	790	no	yes
Chef Ahaska's Tortilla Casserole	310	20	6	17	910	no	yes
Seapoint Farms Kung Pao Veg Rice Bowl	430	15	8	17	950	yes	no
Cedarlane Veggie Chick'n Szechuan	440	14	6	12	1020	no	yes
Seapoint Farms Teriyaki Veg Rice Bowl	430	14	4.5	9	1130	yes	no
Cedarlane Veggie Chick'n Teriyaki	440	14	6	12	1160	no	yes
20 to 29% of calories from fat:
Taj Gourmet Tofu Samosa	160	6	5	28	140	no	yes
Ethnic Gourmet Pad Thai w/Tofu Rice Bowl	390	13	9	21	160	yes	no
Mon Cuisine Italian Stuffed Shell Pasta	220	13	5	20	250	no	no
Mon Cuisine Breaded Chicken Style in Mushroom Sauce	300	17	7	21	270	yes	no
Melrose Sweet Noodle Soufflé	420	8	10	21	270	no	no
Amy's Vegetarian Pizza Pocket Sandwich	250	11	6	22	360	no	yes
Ethnic Gourmet Vegetable Paneer Wrap	320	10	10	28	380	no	no
Mon Cuisine Veg Salisbury Steak in Gravy	320	37	7	20	430	no	yes
Mon Cuisine Veal Style Schnitzel in Sauce	300	24	8	24	440	yes	no
Amy's Cheese Pizza Pocket Sandwich	300	14	9	27	450	no	yes
Mon Cuisine Vegetarian Stuffed Cabbage in Tomato Sauce	250	26	6	22	470	no	no
Amy's Roasted Veg Pocket Sandwich	270	6	8	27	480	yes	yes
Taj Gourmet Eggplant Bhartha	300	8	7	21	480	yes	no
Imagine Indian Veg Curry Pocket Sandwich	230	6	7	27	480	yes	yes
Ethnic Gourmet Vegetarian Lo Mein	410	19	10	22	490	no	yes
Amy's Shepherd's Pie	160	5	4	22	490	yes	yes
Amy's Vegetable Pie Pocket Sandwich	300	8	9	27	490	no	no
Amy's Black Bean Vegetable Burrito	320	9	8	22	540	yes	yes
Amy's Bean & Cheese Burrito	280	10	8	26	540	no	yes
Amy's Bean & Rice Burrito	270	9	6	20	550	yes	yes
Tofutti Macaroni and Better Than Cheese	194	7	5	23	552	yes	no
Ethnic Gourmet Veg Peanut Satay Wrap	380	15	11	26	570	no	no
Amy's Country Dinner (Vegetarian Salisbury Steak)	380	11	12	28	570	no	yes
Cedarlane Roasted Veg & Cheese Burrito	330	14	8	22	590	no	yes
Amy's Vegetable Pot Pie	320	7	9	25	590	no	yes
Amy's Soy Cheese Pizza Pocket Sandwich	270	9	8	27	590	no	yes
Taj Gourmet Palak Paneer	320	13	7	20	610	no	no
Cascadian Farm Veggie Bowl Pasta Primavera	270	11	8	27	620	no	yes
Cascadian Farm Veggie Bowl Teriyaki Rice	270	9	7	23	630	yes	yes
Cascadian Farm Szechuan Vegetarian Meal	340	14	9	24	680	yes	yes
Celentano Porcini Risotto with Roasted Vegetables	190	4	6	28	690	yes	yes
Product	Calories	Protein	Fat	Fat	Sodium	vegan?	organic?
20 to 29% of calories from fat, cont'd:	(gm)	(gm)	(% cal)	(mg)			*
	260	8	8	28	780	yes	yes
Seapoint Farms Vegetable Fried Rice Bowl	220	11	5	20	950	yes	no
Cedarlane 3 Layer Enchilada Pie	430	26	14	29	1190	no	yes
30 to 39% of calories from fat:
Taj Gourmet Subzi Samosa	150	3	5	30	85	no	no
Taj Gourmet Aloo Samosa	170	4	6	32	170	no	no
Celentano Penne with Roasted Vegetables	290	7	12	37	350	yes	yes
Amy's Cannelloni Whole Meal	330	16	12	33	390	no	yes
Amy's Thai Stir-fry	270	7	11	35	420	yes	yes
Amy's Pasta & Veg Alfredo Skillet Meals	220	11	8	33	460	no	yes
Imagine Szechuan Veggie Delight Pocket Sandwich	230	7	8	31	470	yes	yes
Amy's Macaroni & Soy Cheese	360	16	14	35	500	no	yes
Imagine Spinach & Feta Pocket Sandwich	260	9	9	31	510	no	yes
Imagine Broc. & Cheddar Pocket Sandwich	270	8	10	33	520	no	yes
Taj Gourmet Vegetable Korma	340	8	12	32	540	yes	no
Celentano Spinach Tofu Ravioli with Tomato Sauce	330	14	11	30	550	no	yes
Amy's Mediterranean Veg Pocket Sandwich	270	8	10	33	560	no	yes
Amy's Country Vegetable Pie	370	12	16	39	580	no	yes
Amy's Spinach Feta Pocket Sandwich	250	11	9	32	590	no	yes
Amy's Macaroni & Cheese	410	16	16	35	590	no	yes
Amy's Tofu Vegetable Lasagna	300	13	10	30	630	no	yes
Cascadian Farm Veggie Bowl Cascade Veggies au Gratin	170	9	6	32	630	no	yes
Whole Foods Bean & Rice Burrito	350	9	12	31	670	yes	no
Amy's Cheese Lasagna	310	19	11	32	680	no	yes
Amy's Cheese Enchilada Whole Meal	330	15	14	38	680	no	yes
Amy's Vegetable Lasagna	280	14	12	39	680	no	yes
Whole Foods Bean, Rice, & Cheese Burrito	370	10	14	34	700	no	no
Melrose Broccoli Soufflé	240	12	9	34	780	no	no
Product	Calories	Protein	Fat	Fat	Sodium	vegan?	organic?
40 to 49% of calories from fat:	(gm)	(gm)	(% cal)	(mg)			*
Natural Touch 9 Bean Loaf	160	8	8	45	350	no	no
Natural Touch Lentil Rice Loaf	170	8	9	48	370	no	no
Green Guru Channa Masala	180	7	8	40	380	yes	no
Cedarlane 3 Cheese Pasta with Broccoli	430	21	19	40	410	no	yes
Celentano Roasted Vegetable Lasagne	170	4	9	48	430	yes	yes
Amy's Country Cheddar Skillet Meals	250	9	11	40	480	no	yes
Cedarlane Santa Fe Pot Pie	490	13	26	48	560	no	yes
Amy's Vegetable Pot Pie	420	9	19	41	590	no	yes
Amy's Broccoli Pot Pie	430	11	22	46	630	no	yes
Green Guru Manchurian Dumplings	230	4	12	47	690	yes	no
Whole Foods Cheese Enchilada	400	17	21	47	710	no	no
Cedarlane Eggplant Parmesan	320	14	16	45	780	no	yes
Melrose Potato Kugel Soufflé	400	8	20	45	800	no	no
Celentano Eggplant Wraps with 3 Bean Filling	200	6	10	45	830	yes	yes
50% or more calories from fat:
Green Guru Palak Aloo	70	2	5	64	150	no	no
Green Guru Dal Rajastani	65	1.5	4.5	62	175	yes	no
Natural Touch Dinner Entrée	220	19	15	61	380	no	no
Celentano Vegan Eggplant Parmigiana	340	6	24	64	450	yes	yes
Cedarlane Mediterranean Pot Pie	490	13	29	53	590	no	yes
Celentano Eggplant Rollettes	210	7	13	56	640	yes	yes
Celentano Risotto with Eggplant, Tofu & Spinach	340	7	19	50	660	yes	yes
Celentano Eggplant Medallions with Garbanzo Bean Filling	260	6	16	55	700	yes	yes
Taj Gourmet Shahi Paneer	410	2	24	53	730	no	no
Amy's Cheese Enchiladas (2)	420	20	24	51	880	no	yes

Vegan Frozen Entrées that are High in Iron and Calcium

These vegan entrées provide at least 9% of the US RDA for calcium (they have 90 or more milligrams of calcium in a serving):

Excerpts from the July/Aug 2001 Issue

• Notes From the Scientific Department
  
• Vegan Polish Dishes By Chef Nancy Berkoff
  
• Notes from the Coordinators
  

The Vegetarian Journal published here is not the complete issue, but these are excerpts from the published magazine. Anyone wanting to see everything should subscribe to the magazine.

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