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

RELATED ARTICLE: WEIGHT-LOSS-FRIENDLY

gadgets

Having these items on hand will make it easy to decrease the amount of unhealthful fat in your food while adding flavor and variety.

1. BLENDER for making lowfat smoothies, marinades and salad dressings

Good choices KitchenAid 5 Speed Ultra Power Blender, $100 (shown); Cuisinart SmartPower Basics 18-Speed Electronic Blender, $40 (at tabletools.com)

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2. STEAMER for steaming (an ultra-lowfat cooking technique) vegetables and fish and preparing rice Good choice Cuisinart 2-Tier Turbo Convection Steamer/Rice Cooker (6-quart), $50 (at cooking.com)

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3. VEGETABLE CUTTER to make it easier to add fruits and vegetables to your meals by quickly chopping them into uniform pieces Good choice

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Transparent Rapid Food Chopper by Zyliss, $15 (at cooking.com)

4. STOVETOP GRILL PAN OR ELECTRIC GRILL to give food the delicious taste you get from an outdoor grill, but without added fat: Simply spritz a chicken breast or piece of fish with nonfat cooking spray and start grilling.

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Good choices All-Clad Nonstick Square Grill Pan, $70 (shown); George Foreman Electric Grill (comes with cookbook), $60; T-Fal Nonstick Electric Grill/Griddle, $70 (at cooking.com)

RELATED ARTICLE: 5- TO 10-MINUTE SIDE DISHES

Whip up these healthy go-withs anytime.

Mixed Bean Salad

(serve alongside grilled chicken or fish)

Combine in a bowl 1/2 cup each canned red, black and white beans (rinsed and drained); 1 tablespoon red wine vinegar; 2 teaspoons minced fresh parsley; and 1 teaspoon olive oil. Season with salt and black pepper. Serves 2.

Nutrition Score per serving: 196 calories, 13% fat (3 g; <1 g saturated), 63% carbs (31 g), 24% protein (12 g), 10 g fiber, 66 mg calcium, 4 mg iron, 5 mg sodium.

Barley Pilaf

(serve alongside grilled sirloin or roasted chicken)

Bring 1 cup of water to a boil in a medium saucepan; add 1/2 cup quick-cooking barley, reduce heat to low, cover and simmer 8 minutes, until liquid is absorbed and barley is tender. Stir in 1/2 cup minced carrot, 1/4 cup each raisins and minced red onion, and 2 teaspoons each white vinegar and olive oil; season with salt and black pepper. Serves 2.

Nutrition Score per serving: 248 calories, 18% fat (5 g; <1 g saturated), 74% carbs (46 g), 8% protein (5 g), 6 g fiber, 25 mg calcium, 1 mg iron, 29 mg sodium.

Veggie Soup

(serve with a whole-grain roll or with a tuna salad sandwich for a complete meal)

In a large saucepan, combine 1 cup chopped cabbage, 2 chopped carrots, 1 cup thinly sliced mushrooms, 1/2 cup canned beans (rinsed and drained, any variety) and 4 cups reduced-sodium chicken or vegetable broth. Set pan over high heat and bring to a boil; reduce heat, cover and simmer 10 minutes, until veggies are tender. Serves 2.

Nutrition Score per 2-cup serving: 125 calories, 4% fat (<1 g; 0 g saturated), 65% carbs (20 g), 31% protein (10 g), 7 g fiber, 50 mg calcium, 2 mg iron, 930 mg sodium.

By Robin Vitetta Miller, M.S.