Lose the Clutter, Lose the Weight (29 page)
Read Lose the Clutter, Lose the Weight Online
Authors: Peter Walsh
SMART SHORTCUTS FROZEN PASTA ENTRÃES/MEALS
| PRODUCT | CALORIES | PAIR WITH . . . |
| Lean Cuisine Culinary Collection Shrimp and Angel Hair Pasta | 230 | 2 Tbsp hummus + carrot and celery sticks 1 medium pear |
| Lean Cuisine Simple Favorites Four Cheese Cannelloni | 230 | |
| Amy's Light & Lean Spaghetti Italiano | 240 | |
| Healthy Choice Cafe Steamers 100% Natural Pumpkin Squash Ravioli | 260 | |
| Healthy Choice Baked! Lasagna with Meat Sauce | 270 | 3 cups bagged romaine salad blend + 5 cherry tomatoes+ 2 Tbsp light dressing/vinaigrette + 2 Tbsp shredded 2% milk cheese |
| CedarLane Garden Vegetable Lasagna (10 oz) | 280 | |
| Kashi Roasted Garlic Chicken Farfalle Steam Meal | 280 | |
| Healthy Choice Top Chef Cafe Steamers Grilled Chicken Pesto with Vegetables | 300 | 1 cup fruit salad |
Pizza
| CRUST |
| 1 pita (6½'' diameter), white or whole wheat |
| â
tube refrigerated thin-crust pizza dough |
| 1 sandwich-size English muffin (or 3 regular English muffin halves) |
| ½ naan flatbread |
| ½ mini pizza crust (8'' diameter) |
| SAUCE |
| ¼ cup pizza sauce |
| 1 tsp extra virgin olive oil |
| 2 Tbsp barbecue sauce |
| 1 Tbsp pesto |
| CHEESE |
| â
cup shredded 2% milk Italian/pizza cheese blend |
| â
cup shredded part-skim mozzarella cheese |
| 1½ oz fresh mozzarella |
| â
cup shredded 2% milk Jack cheese |
| ¼ cup part-skim ricotta + 1 Tbsp grated Parmesan cheese |
| MEAT TOPPING |
| 10 slices turkey pepperoni |
| ½ link (1.5 oz total) chopped fully cooked chicken sausage |
| ¼ cup chopped cooked chicken breast |
| ¼ cup browned 90% lean ground beef |
| 2 oz cubed ham |
| SIDE |
| 1 cup cubed watermelon or cantaloupe |
| 1 kiwifruit |
| 2 cups bagged romaine salad blend + 3 cherry tomatoes + 1 tsp olive oil + 1½ tsp balsamic vinegar |
| 1 cup sliced bell peppers + 1 Tbsp light ranch dressing |
DIRECTIONS
Preheat the oven to 425°F. Prepare the crust per package directions if necessary.
Spread the crust with the sauce. Sprinkle with the cheese and the meat topping.
Bake until heated through and the cheese is melted and golden.
Serve with a side dish.
FLAVOR BOOSTERS
Customize your pizza with these fresh toppings, but don't overload the crust or it will get soggy.
⢠Thinly sliced onion
⢠Thinly sliced bell pepper
⢠Thinly sliced scallions
⢠Thinly sliced mushrooms
⢠Chopped tomatoes (patted dry)
⢠Chopped broccoli (or very small florets)
CHEAT SHEET
When take-out pizza's on the menu, stick to one slice of a large (14'' diameter) plain, veggie, or one-meat-topping traditional New Yorkâstyle pie; pair it with a salad. Here's what you can expect calorie-wise:
| ONE SLICE OF . . . | CALORIES |
| Cheese pizza | 325 |
| Mushroom pizza | 325 |
| Broccoli pizza | 335 |
| BBQ chicken pizza | 380 |
| Pepperoni pizza | 390 |
| Sausage pizza | 420 |
Salads
| GREENS (2 TO 3 CUPS ANY COMBINATION OF) |
| Romaine lettuce |
| Spring mix |
| Red or green leaf lettuce |
| Boston lettuce |
| Baby spinach leaves |
| Iceberg lettuce |
| Arugula |
| Chopped or baby kale leaves |
| VEGETABLES (UNLIMITED) |
| ½ cup alfalfa sprouts |
| ¼ cup sliced celery |
| 2 Tbsp chopped scallions |
| ½ cup sliced cucumber |
| ¼ cup sliced red onions |
| ½ cup sliced mushrooms |
| ½ cup chopped broccoli |
| ½ cup sliced bell peppers |
| ½ cup chopped cauliflower |
| 2 Tbsp frozen peas, thawed |
| â
cup shredded carrots |
| ¼ cup sliced cooked beets |
| 2 Tbsp corn kernels |
| ¼ cup roasted red bell peppers |
| 2 Tbsp sliced olives |
| 8 cherry tomatoes or ½ cup sliced tomatoes |
| PROTEINS (PICK 2) |
| â
cup shelled edamame |
| 1 pouch (2.6 oz) water-packed light tuna |
| ¼ cup chickpeas |
| 1½ oz smoked tofu, cubed |
| â
cup chopped (or 1 large) hard-boiled egg |
| â
cup chopped cooked chicken |
| â
cup flaked pink salmon (from pouch) |
| 3 oz cubed or torn deli turkey breast |
| 3 oz cubed ham or torn lean deli ham |
| DRESSINGS (UP TO 80-CALORIE SERVING) |
| 2 Tbsp light Italian dressing |
| 2 Tbsp light balsamic vinaigrette |
| 2 Tbsp light ranch dressing |
| 2 Tbsp light Caesar dressing |
| 2 Tbsp light raspberry vinaigrette |
| 2 Tbsp light blue cheese dressing |
| 2 Tbsp light Thousand Island dressing |
| 2 tsp olive oil + 1 tsp vinegar |
| TOPPINGS (PICK 2) |
| 1 Tbsp chopped pecans |
| 1 Tbsp chopped walnuts |
| 1 Tbsp unsalted sunflower seed kernels |
| 2 Tbsp dried sweetened cranberries |
| 2 Tbsp feta crumbles |
| 8 large croutons |
| â
cup 1% cottage cheese |
| 1½ Tbsp chopped pistachios |
| 1½ Tbsp goat cheese |
| 1 Tbsp pine nuts |
| ¼ Hass avocado, sliced |
| 2 Tbsp blue cheese crumbles |
| 2 Tbsp sliced almonds |
| 3 Tbsp grated Parmesan cheese |
| 1½ Tbsp unsalted pumpkin seed kernels |
| 3 Tbsp shredded 2% milk Cheddar cheese |
| 3 Tbsp shredded 2% milk Jack cheese |
DIRECTIONS
Toss the greens with your choice of vegetables, two sources of protein, one dressing, and two toppings.
SMART SHORTCUTS BOTTLED SALAD DRESSINGS
| PRODUCT | CALORIES IN 2 TBSP |
| Bolthouse Farms Classic Balsamic Vinaigrette | 30 |
| Bolthouse Farms Chunky Blue Cheese Yogurt Dressing | 35 |
| Annie's Naturals Lite Honey Mustard Vinaigrette | 40 |
| Annie's Naturals Lite Raspberry Vinaigrette | 40 |
| Ken's Steak House Light Northern Italian Dressing | 45 |
| Bolthouse Farms Caesar Parmigiano Yogurt Dressing | 45 |
| Litehouse OPA Greek Yogurt Ranch Dressing | 60 |
| Cindy's Kitchen Creamy Yogurt 1,000 Island Dressing/Spread | 70 |
The
salad chart
budgets in 80 calories, so choose a lower-calorie product if you like your salad generously dressed.
