Make over your kitchen to lose weight; weight loss starts in your kitchen. Here, the simple tips, gadgets, and recipes you'll need to get your eating under control - 2004 Resolutions Special

Shape, Jan, 2004 by Robin Vitetta Miller

Preheat oven to 400[degrees] F. Coat a large baking sheet with cooking spray.

To make the olive crust, in a food processor combine olives, capers and garlic. Process until smooth.

ILLUSTRATION OMITTED

Place chicken on prepared baking sheet and coat the tops with the olive mixture. Bake 25 minutes, until cooked through.

Meanwhile, to make the quinoa salad, rinse quinoa under cool running water and drain. Combine quinoa and 2 cups of water in a medium saucepan. Set the pan over high heat and bring to a boil. Reduce heat to low, cover and cook 10 minutes, until liquid is absorbed and quinoa is translucent. Remove from heat and stir in carrots, peas, onion, basil, vinegar and oil. Season with salt and black pepper and serve alongside chicken.

Nutrition Score per serving (1 chicken breast half, 2/3 cup quinoa salad): 402 calories, 28% fat (12 g; 1.6 g saturated), 39% carbs (39 g), 33% protein (33 g), 5 g fiber, 63 mg calcium, 6 mg iron, 580 mg sodium.

Sesame Fried Rice With Chicken, Broccoli and Red Pepper

Serves 4

Prep time: 10 minutes

Cook time: 30 minutes

2    teaspoons dark sesame oil

2    cloves garlic, minced

1    pound skinless, boneless
     chicken breasts, cut into
     1-inch pieces

1    cup uncooked brown rice

1    tablespoon reduced-sodium
     soy sauce

2    cups reduced-sodium chicken
     broth or water

1/4  teaspoon salt

1/4  teaspoon ground black pepper

2    cups broccoli florets

1    red bell pepper, seeded and
     diced

1/4  cup chopped green onions

Heat oil in a medium saucepan over medium heat. Add garlic and saute 1 minute. Add chicken and saute 3-5 minutes, until golden on all sides, stirring frequently. Add rice and cook 1 minute. Add soy sauce and stir to coat.

Add chicken broth, salt and pepper and bring mixture to a boil. Reduce heat, cover and simmer 20 minutes.

Arrange broccoli and red pepper on top of rice, cover and cook 5 more minutes, until vegetables are crisp-tender and liquid is absorbed. Stir vegetables into rice.

Remove from heat, stir in green onions and serve.

ILLUSTRATION OMITTED

Nutrition Score per serving (1 cup): 299 calories, 19% fat (6 g; 1 g saturated), 37% carbs (28 g), 44% protein (33 g), 4 g fiber, 53 mg calcium, 2 mg iron, 576 mg sodium.

Robin Vitetta-Miller, M.S., is a food writer who appears regularly on CNN Headline News.

toss                          replace with

1. Whole milk                 Nonfat milk

1 cup: 150 cal., 8 g fat,     1 cup: 86 cal., 0 g fat
5 g sat. fat

2. Full-fat ice cream         Sorbet

1 cup: 185 cal., 11 g fat,    1 cup: 180 cal., 4 g fat, 2 g sat. fat;
6g  sat. fat                  fat-free frozen yogurt 1 cup: 180 cal.,
                              0 g fat; lowfat frozen yourt 1 cup:
                              200 cal., 6 g fat, 3 g sat. fat

3. Butter                     Olive oil

1 tbsp.: 108 cal., 12 g fat,  1 tbsp.: 119 cal., 14 g fat, 1.8 g sat.
8 g sat. fat                  fat

4. Full-fat cheese            Reduced-fat cheese

1 oz.: 93 cal., 7 g fat,      1 oz.: 80 cal., 3-5 g fat, 2-3 g sat. fat;
4 g sat. fat                  soy cheese 1 oz.: 41 cal., 0-3 g fat, 0 g
                              sat. fat

5. Mayonnaise                 Light mayonnaise

1 tbsp.: 100 cal., 11 g fat,  1 tbsp.: 50 cal., 5 g fat, 1 g sat. fat;
2 g sat. fat                  a variety of mustards 1 tbsp.: 14 cal.,
                              <1 g fat

6. Potato chips               Light microwave popcorn

1 oz.: 152 cal., 10 g fat,    3 1/2 cups: 70 cal., 1 g fat, 0 g sat.fat,
3 g sat. fat, 1 g fiber       3 g fiber

7. White bread                Whole-grain bread

1 slice: 65 cal., 1 g fat,    1 slice: 70 cal., <1 g fat, 3 g fiber
<1 g fiber

8. Salad dressing             Light and fat-free salad dressing

1 tbsp.: 69-100 cal.,         1 tbsp.: 25-30 cal., 0-3 g fat,
7-14 g fat, 1 g sat. fat      0 g sat.fat

9. White-flour                Whole-wheat pasta
(semolina) pasta              1 cup: 174 cal., 1 g fat, 6 g fiber

1 cup: 197 cal., 1 g fat,
2 g fiber

10. White rice                Brown rice

1/2 cup: 103 cal., 0 g fat,   1/2 cup: 108 cal., 1 g fat, 0 g sat. fat,
0 g fiber; white-flour        2 g fiber; whole-wheat couscous
couscous 1/2 cup       1/2 cup :120 cal., <1 g fat, 0 g sat. fat,
100 cal.,0 g fat,             3 g fiber; barley 1/2 cup: 97 cal.,
1 g fiber                     <1 g fat, 0 g sat. fat, 3 g fiber


11. Soda                      100% juice

1 cup: 101 cal., 0 g fat      1 cup orange juice, mixed 50-50
                              with no-calorie seltzer water:
                              112 cal., 0 g fat

12. Lunchmeat                 Oven-roasted turkey breast

such as bologna,              1 oz.: 38 cal., <1 g fat, <1 g sat. fat
1 oz.: 89 cal.,
8 g fat, 3 g sat. fat

13. Sugary cereals            Whole-grain cereal

such as Frosted Flakes,       such as Total, 1 cup: 147 cal., 1 g fat,
1 cup: 160 cal., 0 g fat,     0 g sat. fat, 4 g fiber
0 g fiber

14. Ground beef               Extra-lean ground sirloin

70%-85% lean, 3 oz.:          90%-95% lean, 3 oz.: 166 cal., 25 g
231 cal., 21 g protein,       protein, 6 g fat, 2 g sat. fat; skinless
16 g fat, 6 g sat. fat        chicken or turkey breast 3 oz.:
                              140 cal.,26 g protein, 3 g fat, <1 g sat.
                              fat; beans 1/2 cup: 113 cal., 8 g
                              protein, <1 g fat, 0 g sat. fat, 6 g
                              fiber

15. Packaged pastries         Fat-free cookies

such as Twinkies; per         such as Fig Newtons; per cookie:
Twinkie: 160 cal., 5 g fat,   50 cal., 0 g fat, 1 g fiber
2 g sat. fat, 0 g fiber