The I-hate-to-cook guide to weight loss: want to eat smarter but don't like to cook? Drop pounds and get healthier by creating delicious, lowfat fare in less than 10 minutes

Shape, July, 2002 by Monica Gullon, Kathleen Daelemans, Robin Vitetta-Miller

(10) Place broth in a medium pot and bring to a boil. Add pasta and cook until pasta is al dente, about 5 minutes. Add green beans, corn and. beans (black or white) and simmer 2 minutes to heat through. Taste and adjust seasonings with salt and pepper.

Nutrition Score per serving (1 cup): 296 calories, 3% fat (1 g; 0 g saturated), 74% carbs (54.5 g), 23% protein (17 g), 11 g fiber, 45 mg calcium.

* Nutrition Boosters

* To create a hearty, stewlike SOUP that's packed with protein, stir in two 6-ounce cans chicken, drained and rinsed. Adds: 72 calories, 1 g fat, 19 carbs, 12 g protein and 45 mg calcium.

* For a zesty soup loaded with protein, zinc and calcium, stir in two 6-ounce cans small shrimp, rinsed and drained. Adds: 68 calories, 2 g fat, <1 g saturated fat, 1 g carbs, 14 g protein, 11 g fiber and 30 mg calcium.

Mandarin Orange and Pineapple Parfait

Serves 4

Prep/cook time: 10 mm.


2 11-ounce cans mandarin oranges, drained
2 8-ounce cans pineapple chunks in juice, drained
1 7-ounce can fat-free whipped topping (Reddi Whip)
4 tablespoons peanuts

(10) In a small bowl, combine mandarin oranges and pineapple. Spoon 2 tablespoons fruit into the bottom of 4 tall, clear glasses. Top fruit with 2-3 tablespoons whipped topping. Repeat layers until fruit is evenly distributed. Top each parfait with 1 tablespoon peanuts before serving.

Nutrition Score per serving (1 parfait): 258 calories, 17% fat (5 g; <1 g saturated), 78% carbs (50 g), 5% protein (3 g), 2 g fiber, 19 mg calcium.

* Nutrition Boosters

* To add protein and calcium, top the first fruit layer in each parfait with 1/4 cup lowfat fruit yogurt (any flavor). Adds: 60 calories, 1 g fat, 1 g protein and 96 mg calcium.

* To add B vitamins, vitamin E, calcium and fiber, add 2 tablespoons wheat germ to the peanuts before sprinkling mixture over each parfait. Adds: 76 calories, 1 g fat, 4 g protein, 1 g fiber and 97 mg calcium.

10-Minute (Max!) Meals From Frozen Foods

Just as healthy as fresh produce, frozen fruits and veggies are always clean and ready to use, making food prep a snap. They're a perfect way to add flavor, texture and nutrients to smoothies (use frozen fruits without added sugar). Here are two quick and easy recipes you can make in 5-7 minutes using frozen foods, plus two simple Nutrition Boosters for each to pack in more taste and nutrients.

See shopping list, below right, for everything you need. Then turn the page for our picks of the best frozen entrees and learn how to turn each one into completely yummy meals.

RECIPES

for frozen foods

Asian Quickie Stir-Fry Dinner

Serves 4

Prep/cook time: 7 min


  3 cups "10-minute" instant cooked
    brown rice
  1 16-ounce block firm tofu
  1 tablespoon sesame seeds
  2 teaspoons olive oil
1/2 cup bottled Szechwan sauce
1/2 cup water
  1 16-ounce package Asian frozen
    vegetable medley mix

(7) Prepare brown rice according to directions on box.

While rice is cooking, cut tofu into 1-inch chunks. Sprinkle with sesame seeds. Heat olive oil in a large skillet or wok over medium-high heat, add tofu and brown on all sides (about 1-2 minutes). Remove from pan and place on a serving platter. Add Szechwan sauce and water to pan. Stir until combined, then add frozen vegetables, stirring often until vegetables are cooked through (about 3-4 minutes). Add more sauce or water if needed. Pour over tofu. Ladle stir-fry mixture over brown rice and serve immediately.