To help you grab the right ones, Jennifer Danter and I taste-tested more than 55 frozen dinners. (Jennifer’s qualifications include the fact that she is our associate food editor. Mine are a bit less official: I eat a lot of frozen food.) We looked for contenders that met basic nutritional guidelines set by Robin Silverstein, a registered dietitian in Toronto: about 20 grams of protein, four grams of fibre, 800 milligrams of sodium (the less sodium the better) and less than 30 per cent of calories derived from fat. And they had to taste good. Rejects prompted comments such as “Eating this is like drinking gravy.” But the nine winners were so good we didn’t want to stop eating them. You won’t either. Bon appétit!
The product President’s Choice Steak & Vegetable Pot Roast
What you get Slices of braised beef with mushrooms, baby carrots and pearl onions in beef gravy topped with potatoes. Serves four, $8.49
Nutritional value (per serving)
19 g protein, 3.8 g fat,
21 g carbohydrates,
412 mg sodium, 2.9 g fibre, 194 calories (overall, this meal scores extremely well)
The taste The gravy is savoury and thick. The beef is tender, and the potatoes are well seasoned. This meal wowed us – one Test Kitchen staffer took home the leftovers.
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The product President’s Choice Thai Red Curry Chicken
What you get Chicken in a coconut milk sauce with jasmine rice. Serves one, $3.49
Nutritional value (per serving)
19 g protein,
11 g fat,
59 g carbohydrates,
788 mg sodium,
1.8 g fibre,
411 calories (low in fibre)
The tasteThe creamy coconut milk gives this meal such authentic flavour you’ll feel as though you’re dining at your favourite Thai restaurant.
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The product High Liner Stir-Fry Creations Teriyaki Salmon
What you get Pacific salmon strips, broccoli, peppers, carrots and long-grain rice with teriyaki sauce. Serves two, $8.99
Nutritional value (per serving)
22 g protein,
4 g fat,
68 g carbohydrates,
1,060 mg sodium,
6 g fibre,
400 calories (high in sodium)
The taste Wow! Big chunks of salmon with a pleasant teriyaki sauce that’s not too sweet. Don’t be intimidated by the multi-step prep – it’s easy and well worth the effort.
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The product Campbell’s Ignite Chicken Alla Parmigiana
What you get Chicken, garden vegetables and rotini pasta in a rosé sauce. Serves one, $4.99
Nutritional value (per serving)
32 g protein,
9 g fat,
55 g carbohydrates,
890 mg sodium,
9 g fibre,
430 calories (plus 16 essential nutrients)
The taste This meal looked and tasted so cheesy we figured it had to be bad for us – but, nope, it delivers well on both protein and fibre.
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The product Master Choice Meat Lasagna
What you get Noodles layered with a tomato meat sauce and cheese. Serves four, $9.99
Nutritional value (per serving)
22 g protein,
12 g fat,
41 g carbohydrates,
1,200 mg sodium,
4 g fibre,
360 calories (high in sodium)
The taste Firm noodles in a savoury, not-too-sweet tomato meat sauce. A great eat-in-your-jammies dinner.
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The product Amy’s Organic Pesto Pizza
What you get Pizza crust topped with mozzarella cheese, fresh tomatoes, broccoli and pesto sauce. Serves two, $9.99
Nutritional value (per serving)
18 g protein,
16 g fat,
59 g carbohydrates,
720 mg sodium,
3.15 g fibre,
450 calories (beware: this meal is slightly high in fat)
The taste The crispy crust was our favourite part. Because of the higher fat content, make it a once-in-a-while treat.
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The product Smart Choice Rigatoni Arrabiata
What you get Rigatoni noodles in a tomato sauce. Serves one, $1.49
Nutritional value (per serving)
8.5 g protein,
3 g fat,
42 g carbohydrates,
749 mg sodium,
4 g fibre,
228 calories (low in protein)
The taste At less than $2, we were skeptical about this meal. But our taste buds were pleasantly surprised with the hit of spicy, tangy tomato sauce and al dente noodles.
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The product Stouffer’s Lean Cuisine Santa Fe Chicken
What you get Chicken, rice, corn, black beans, peppers and tomatoes in a sour cream sauce. Serves one, $2.99
Nutritional value (per serving)
18 g protein,
6.9 g fat,
49 g carbohydrates,
708 mg sodium,
3.6 g fibre,
330 calories (a well-rounded meal)
The taste Because the words sour cream are on the package, we liked this meal from the outset. Bonus: it contains a full serving of vegetables, although the small portion size may leave you feeling a little hungry.
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The product President’s Choice Indian Chana Masala
What you get Chickpeas, onions and tomatoes served with basmati rice. Serves one, $3.49
Nutritional value (per serving)
13 g protein,
9.1 g fat,
82 g carbohydrates,
501 mg sodium,
11 g fibre,
462 calories (slightly low in protein)
The taste The sauce is fragrant and flavourful but not too spicy. Paired with the rice, the entree is a reasonable portion size.
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