New in the Market: Garden Lites Vegetables Dishes

by Jo-Ann Heslin, MA, RD, CDN on December 10, 2012 · 0 comments

We love to try new foods. Some are great. Some don’t measure up and some become staples in our kitchen. See what you think.

Garden Lites identifies itself as “the delicious vegetable company.” They have produced a line of frozen, crustless, vegetable soufflés which are high in fiber and protein. Each 7-ounce serving provides 2 servings of vegetables and could easily serve 2 as a side dish or 1 as a main dish. All flavors are gluten free and kosher certified (Star K). Depending on the ingredients the nutrient profile and calories vary.

Roasted Vegetable Soufflé is based in zucchini, red pepper, broccoli, carrot, spinach and egg whites. One package (7-ounces) has 140 calories, 1.5 grams of fat (no saturated fat, trans fat or cholesterol), 9 grams of protein, 490 milligrams of sodium, 170% (8,500 IUs) of your daily need for vitamin A and 60% (36 milligrams) of your daily need for vitamin C.

Zucchini Soufflé is based in zucchini and egg whites. One package (7-ounces) has 140 calories, 1.5 grams of fat (no saturated fat, trans fat or cholesterol), 9 grams of protein, 490 milligrams of sodium, 6% (300 IUs) of your daily need for vitamin A and 40% (24 milligrams) of your daily need for vitamin C.

Spinach Soufflé is based in spinach and egg whites. One package (7-ounces) has 140 calories, 1.5 grams of fat (no saturated fat, trans fat or cholesterol), 10 grams of protein, 490 milligrams of sodium, 140% (7,000 IUs) of your daily need for vitamin A and 60% (36 milligrams) of your daily need for vitamin C.

Butternut Squash Soufflé is based in butternut squash, egg whites and whole eggs. It is the sweetest of the flavors. One package (7-ounces) has 180 calories, 2 grams of fat (0.5 grams of saturated fat, no trans fat and 55 milligrams of cholesterol), 9 grams of protein, 135 milligrams of sodium, 120% (6,000 IUs) of your daily need for vitamin A and 15% (9 milligrams) of your daily need for vitamin C.

Southwestern Soufflé is based in a variety of vegetables, black beans, corn and egg whites. It has a spicy flavor. One package (7-ounces) has 180 calories, 2.5 grams of fat (no saturated fat, trans fat or cholesterol), 9 grams of protein, 650 milligrams of sodium, 30% (1,500 IUs) of your daily need for vitamin A and 45% (27 milligrams) of your daily need for vitamin C.

Pizza Soufflé is crustless, based in cauliflower and egg whites topped with pizza sauce and mozzarella cheese. One package (7-ounces) has 200 calories, 4 grams of fat (1.5 grams of saturated fat, no trans fat and 5 milligrams of cholesterol), 12 grams of protein, 450 milligrams of sodium, 15% (750 IUs) of your daily need for vitamin A and 70% (42 milligrams) of your daily need for vitamin C.

Garden Lites also makes Zucchini Marinara, strips of zucchini topped with vegetable marinara sauce. This is more like a veggie stew and is vegan. It was out least favorite product but could have potential as a veggie sauce over fish or pasta. One package (7-ounces) has 110 calories, 4 grams of fat (0.5 grams of saturated fat, no trans fat or cholesterol), 3 grams of protein, 460 milligrams of sodium, 170% (1,250 IUs) of your daily need for vitamin A and 80% (48 milligrams) of your daily need for vitamin C.

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