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

Nutrition Score per serving (1 cup): 485 calories, 28% fat (75 g; 1 g saturated), 53% carbs (64 g), 19% protein (23 g), 6 g fiber, 223 mg calcium.

* Nutrition Boosters

* Stir in 2 cups frozen baby spinach and 2 cups frozen chopped carrots along with frozen veggies. Adds: 20 calories, 2 g fiber, 37 mg calcium, folate, vitamin A, magnesium and iron.

* Stir in 1/2 pound medium raw frozen shrimp along with vegetables. Adds: 61 calories, 1 g fat, 12 g protein, 22 mg calcium and zinc.

Cherry-Vanilla Breakfast Smoothie

Serves 4

Prep/cook time: 5 min.


  1 cup nonfat milk
  2 cups unsweetened
    frozen cherries
  2 cups frozen raspberries
  2 cups frozen lowfat
    vanilla yogurt
1/2 teaspoon vanilla extract
  2 cups ice

(5) Combine all ingredients in a blender and pulse until smooth. Serve immediately.

Nutrition Score per serving (1 cup): 184 calories, 15% fat (3 g; 7.6 g saturated), 72% carbs (33 g), 13% protein (6 g), 2 g fiber, 153 mg calcium.

* Nutrition Boosters

* Stir in 1/2 cup silken tofu before blending. Adds: 23 calories, 1 g fat, 2 g protein and 32 mg calcium.

* Sprinkle in 1 tablespoon flaxseeds before blending. Adds: 8 calories, 2 g fat and 1 g fiber.

BEST OF THE FROZEN ENTREES

Really in a rush? It doesn't get much quicker than these eight healthy frozen entrees. Not only has all the cooking been done for you, but building a healthy, lowfat, low-cal meal with frozen entrees is a cinch. Pop them into the microwave or oven, then follow our easy instructions on creating nutritious, tasty meals in less time than it would take you to go through the drive-through. Here's our pick of the best frozen entrees, how to turn each one into a complete meal, and a shopping list of all the ingredients you need to do so.

1. Amy's Organic Vegetable Lasagna Plenty of spinach and cheese in a generous 9.5-ounce portion makes this entree taste like a home-cooked dish.

Nutrition Score per serving: 280 calories, 39% fat (12 g; 4.5 g saturated), 41% carbs (29 g), 20% protein (14 g), 250 mg calcium (fiber not available).

* Nutrition Boosters

Serve with a Caesar salad made from 1 cup pre-washed baby Romaine leaves (or chopped Romaine leaves), 1/3 cup broiled skinless chicken breast, diced, and 1 tablespoon fat-free Caesar dressing plus 1 small whole-wheat roll and for dessert, 1/2 cup strawberries dusted with 1 teaspoon powdered sugar. Adds: 216 calories, 4g fat, 22 g protein, 50 fiber, 69 mg calcium, vitamin C and B vitamins.

2. Boston Market's Turkey Breast Medallions With Mashed Potatoes and Gravy This national restaurant chain's trademark tender turkey is also available as a frozen entree and comes with creamy potatoes.

Nutrition Score per serving: 390 calories, 32% fat (14 g; 3.5 g saturated). 32% carbs (31 g), 36% protein (35 g), 80 mg calcium.

* Nutrition Boosters

Serve with 1/2 cup steamed broccoli florets tossed with 1 tablespoon ReaLemon juice and 1 tablespoon chopped fresh herbs (such as parsley, basil or cilantro). For dessert, have 1/2 cup fresh or unsweetened canned pineapple slices over 1/2 cup vanilla lowfat frozen yogurt. Adds: 165 calories, 3 g fat, 5 g protein, 3 g fiber, 114 mg calcium, folate and vitamin C.