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

3. Uncle Ben's Pasta Bowl Chicken Fettuccini Alfredo This healthy frozen dinner will satisfy your yen for fettuccini Alfredo presto without overloading you with fat and calories.

Nutrition Score per serving: 350 calories. 18% fat (7 g; 2.5 g saturated), 51% carbs (45 g), 31% protein (27 g), 2 g fiber, 250 mg calcium.

* Nutrition Boosters

Serve with 1 tomato, sliced and drizzled with 1 teaspoon balsamic vinegar and 1/2 teaspoon olive oil, 1 whole-wheat roll and 1 cup fresh fruit salad (1/2 cup red grapes. 1/2 medium sliced banana and 1/2 medium Granny Smith apple, sliced). Adds: 234 calories, 4 g fat, 45 g carbs, 4 g fiber, 49 mg calcium, vitamins A, C, B vitamins and potassium.

Shopping list for fresh/fresh-prepackaged recipes

Quick 'n' Easy Chicken Wraps

Fresh/fresh-prepackaged aisle

* 4.5-ounce jar minced garlic

* 1-2 bunches herbs (cilantro or mint)

* 1 head leaf lettuce

* 1 mango (Booster)

* 1 avocado (Booster)

Salad bar/deli

* 2 fully cooked chicken breasts (also found in the meat/poultry aisle)

Dairy/refrigerated aisle

* 8-ounce container nonfat plain yogurt

Canned and dry, quick-cook packaged foods

* 12-ounce package whole-wheat tortillas (also found in the dairy/refrigerated aisle of some stores)

* Salt and pepper shakers (if you don't have them)

Middle Eastern-Style Spinach Salad

Fresh/fresh-prepackaged aisle

* 8-ounce bottle ReaLemon juice

* 1 bunch scallions

* 1 large cucumber

* 1 pint cherry tomatoes

* 1 bunch flat-leaf parsley

* 1 bunch mint

Dairy/refrigerated aisle

* 10-ounce bag pre-washed spinach

* 4-ounce container crumbled feta cheese (Booster)

* 8-ounce container prepared hummus* (Booster)

Canned and dry, quick-cook packaged foods

* 16-ounce can cooked chickpeas*

* 1.5-ounce jar cumin

* 8.5-ounce bottle extra-virgin olive oil

* 10-ounce package pita pockets (6)

* Can opener (if you don't have one)

Presto Pesto Pasta

Fresh/fresh-prepackaged aisle

* 1 pint cherry tomatoes

* 1 bunch basil leaves

* 4-ounce package pine nuts (If your supermarket doesn't carry them, try a farmers market or gourmet grocery store. Or order them at truefoodsmarket.com. One pound of pine nuts, aka pignoli, costs $9.89 plus shipping. Booster)

Dairy/refrigerated aisle

* 4-ounce container grated Parmesan cheese* (Booster)

* 8-ounce container prepared pesto sauce*

* 1 pound fresh pasta

* To buy a smaller quantity of this item, check out the salad bar or deli shopping list for canned and dry/packaged goods recipes

Super Speedy Pasta and Bean Soup

Canned goods/quick-cook dry-packaged aisle

* 5 (14.5-ounce) cans low-sodium, fat-free chicken broth

* 15-ounce can cut green beans

* 11-ounce can white corn

* 15-ounce can black or white beans

* 2 (6-ounce) cans chicken (Booster)

* 2 (6-ounce) cans small shrimp (Booster)

* 16-ounce box alphabet pasta (or any small pasta)

Mandarin Orange and Pineapple Parfait

Frozen-foods aisle

* 7-ounce can fat-free whipped topping

* 8-ounce container lowfat fruit yogurt - any flavor (Booster)

Canned goods/quick-cook dry-packaged aisle

* 2 (11-ounce) cans mandarin oranges

* 2 (8-ounce) cans pineapple chunks in juice