Lo Mein Noodles, Broccoli, Carrots & Mushrooms in a Flavorful Stir-Fry Sauce. Just add chicken or pork. 3 Servings. Frozen vegetables are as nutritious as fresh. Several research studies show that freezing vegetables locks in important vitamins and stops the nutrient loss that can occur in fresh vegetables over time. Exchanges: 2 Starch, 1 Vegetable, 3 Very Lean Meat, 1 Fat. Carbohydrate Choices: 2.