Lose the Clutter, Lose the Weight (31 page)

Heat 1 teaspoon vegetable oil in a medium skillet over medium-high heat. Stir in ½ teaspoon minced fresh garlic and/or ginger, if desired, and heat for 30 seconds.

Add protein and cook while stirring until the meat/chicken/pork/shrimp is no longer pink or tofu is browned. Transfer to a plate.

Add another 1 teaspoon oil to the skillet. Add the vegetables and 1 tablespoon water. Cover and steam for 1 to 2 minutes. Uncover and cook while stirring until they're tender yet crisp.

Return the protein to the skillet, stir in the sauce and 2 tablespoons of water, then heat through. Serve on top of the side item.

FLAVOR BOOSTERS

Season your stir-fry to taste with:

• Red-pepper flakes

• Fresh basil or cilantro

• Sliced scallions

• Reduced-sodium soy sauce (just a few dashes)

• Chili-garlic sauce or paste

• Sriracha

• ½ teaspoon toasted sesame seeds

• 1 teaspoon chopped peanuts or cashews

Tacos

DIRECTIONS

Warm the shell or tortilla per package directions.

Heat the filling until warm. Season to taste with a few sprinkles of chili powder or salt-free taco/Mexican seasoning blend.

Serve the filling in the shell or tortilla with a topping and two garnishes.

Pair with one side.

FLAVOR BOOSTERS

Rev up your tacos with these “freebie” toppers:

• Diced fresh tomatoes

• Shredded lettuce

• Chopped onion

• Cabbage slaw mix

• Sliced scallions

• Fresh lime wedge

• Chopped fresh cilantro

SNACKS

Need a treat, but it's not mealtime? You don't have to deprive yourself while you're losing clutter and weight. For your daily snacks, you can pick from the following lists.

Snacks/Treats

Choose any two items (plus “freebies” as desired) for a 100-calorie snack/treat. Picking from two different sections will help you feel satisfied.