Read Lose the Clutter, Lose the Weight Online
Authors: Peter Walsh
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
SMART SHORTCUTS FROZEN ASIAN MEALS
| PRODUCT | CALORIES | PAIR WITH . . . |
| Lean Cuisine Spa Collection Szechuan-Style Stir Fry with Shrimp | 240 | 1 cup steamed broccoli + 12 peanuts ½ oz dark chocolate |
| Lean & Fit Teriyaki Chicken | 250 | |
| Kashi Lemongrass Coconut Chicken | 300 | â
cup fresh pineapple chunks + â
cup (half of 5.3-oz container) 0% plain or vanilla Greek yogurt |
| Lean Cuisine Honestly Good Lemon-grass Salmon | 320 |
Tacos
| WRAPPER (PICK 1) |
| 2 soft white corn tortillas (6'') |
| 2 hard taco shells |
| 8'' flour tortilla |
| FILLING (PICK 1) |
| 1 cup meatless crumbles |
| 5 oz peeled and deveined cooked shrimp |
| ¾ cup browned 93% lean ground turkey |
| 3 oz smoked tofu, cubed or crumbled |
| 3 oz sliced grilled chicken breast |
| â
cup rinsed and drained canned black beans |
| ½ cup vegetarian refried beans |
| â
cup browned 90% lean ground beef |
| TOPPING (PICK 1) |
| 2 Tbsp corn kernels |
| ¼ cup salsa |
| 4 tsp light sour cream |
| GARNISH (PICK 2) |
| 2 Tbsp cubed Hass avocado |
| 2 Tbsp guacamole |
| 2 Tbsp shredded 2% milk Mexican/taco cheese blend |
| 2 Tbsp shredded 2% milk Cheddar cheese |
| 2 Tbsp shredded 2% milk Jack cheese |
| SIDE (PICK 1) |
| ½ cup grapes |
| 1 cup cubed watermelon or cantaloupe |
| 8 baby carrots + 1 Tbsp light ranch dressing |
| 1 cup mixed vegetables (from frozen) + 1 tsp butter |
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
SMART SHORTCUTS FROZEN BURRITOS AND ENCHILADAS
| PRODUCT | CALORIES | PAIR WITH . . . |
| Glutenfreeda's Gluten-Free Chicken & Cheese Burrito | 227 | ¼ Hass avocado, sliced ½ cup fruit sorbet |
| Kashi Chicken Enchilada | 280 | 3 cups bagged romaine salad blend + 5 cherry tomatoes + 2 Tbsp light dressing/vinaigrette + 2 Tbsp shredded 2% milk cheese |
| Amy's Black Bean Burrito | 290 | ½ cup grapes |
| Evol Cilantro Lime Chicken Burrito | 320 | ¾ cup fresh raspberries |
| Helen's Kitchen Burrito Bowls Baja Pinto Bean Bowl | 340 | |
| Evol Shredded Beef Burrito | 360 | |
| CedarLane Three Layer Enchilada Pie | 380 |
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.
| SNACK | PORTION |
| FRESH | |
| Apple | 1 cup sliced |
| Applesauce (unsweetened) | ½ cup |
| Apricots | 3 whole |
| Avocado | ¼ fruit |
| Banana | ½ medium |
| Blackberries | ¾ cup |
| Blueberries | â
cup |
| Cantaloupe | 1 cup cubes/balls |
| Cherries (sweet) | 10 each |
| Grapefruit | 1 each (4½'') |
| Grapes | 15 seedless |
| Guacamole | 2 Tbsp |
| Honeydew | 1 cup cubes/balls |
| Kiwifruit | ½ cup sliced |
| Mango | ½ cup chunks |
| Orange | 1 medium (25â8'') |
| Papaya | ¾ cup chunks |
| Peach | 1 medium (2â
'') |
| Pear | â
cup slices |
| Pineapple | â
cup chunks |
| Plums | 2 medium (21â8'') |
| Raspberries | ¾ cup |
| Shelled edamame | ¼ cup |
| Strawberries | 1 cup sliced |
| Tangerine | 1 medium (2½'') |
| Tomato salsa | ¾ cup |
| Watermelon | 1 cup cubes/balls |
| SAVORY | |
| Almonds | 7 whole |
| Black beans | ¼ cup |
| Cashews | 4 whole |
| Deli lean ham | 2 oz |
| Deli roast beef | 2 oz |
| Deli turkey breast | 2 oz |
| Hard-boiled egg | 1 large |
| Hummus | 2 Tbsp |
| Natural almond butter | 1½ tsp |
| Natural peanut butter | 1½ tsp |
| Olives | 8 jumbo |
| Peanuts | 12 each |
| Pecans | 5 halves |
| Pistachios | 12 kernels |
| Pumpkin seed kernels | 4 tsp |
| Shrimp, cooked | 4 jumbo |
| Smoked salmon | 1 oz |
| Smoked tofu | 1 oz |
| Sunflower seed kernels | 1 Tbsp |
| Tuna, water-packed | 1 pouch |
| Turkey pepperoni | 12 slices |
| Walnuts | 4 halves |
| CREAMY/SWEET | |
| 0% plain Greek yogurt | â
cup (half of 5.3-oz container) |
| 0% vanilla Greek yogurt | â
cup (half of 5.3-oz container) |
| 1% cottage cheese | â
cup |
| 1% milk | ½ cup |
| 100% fruit spread | 1½ Tbsp |
| 2% milk Cheddar cheese | 1 slice (¾ oz) |
| 2% milk Jack cheese | 1 slice (¾ oz) |
| 2% milk provolone cheese | 1 slice (¾ oz) |
| 2% milk Swiss cheese | 1 slice (¾ oz) |
| Butter | 1½ tsp |
| Chocolate syrup | 1 Tbsp |
| Chocolate-hazelnut spread | 1½ tsp |
| Dark chocolate (60% to 70% cacao) | â
oz |
| Fat-free vanilla frozen yogurt | ¼ cup |
| Feta cheese crumbles | 2 Tbsp |
| Fig bar | 1 cookie |
| Frozen fruit/juice bar | 1 each (2.5 oz) |
| Fruit sorbet | ¼ cup |
| Honey | 2 tsp |
| Light blue cheese dressing | 1 Tbsp |
| Light ranch dressing | 1 Tbsp |
| Light sour cream | 3 Tbsp |
| Maple syrup | 1 Tbsp |
| Marshmallows | 2 regular |
| Parmesan cheese | ½ oz |
| Part-skim mozzarella string cheese | 1 stick (0.8 oz) |
| Part-skim ricotta | 2 Tbsp |
| Plain soy milk | ½ cup |
| Raisins | 2 Tbsp |
| Reduced-fat cream cheese | 2 Tbsp |
| Sweetened dried cranberries | 2 Tbsp |
| CRISPY/BREADY | |
| Air-popped popcorn | 2 cups |
| Baked tortilla chips | 6 each |
| Baked woven whole wheat crackers | 3 each |
| Brown rice cakes | 1½ each |
| Chocolate wafers | 2 cookies |
| English muffin | ½ each |
| Graham crackers | 2 squares |
| Low-fat granola | 2 Tbsp |
| Mini pretzels | 12 each |
| Multigrain crispbread | 1½ slices |
| Pita chips | 4 each |
| Shredded wheat cereal, plain | â
cup bite-size biscuits |
| Stone-ground wheat crackers, reduced-sodium | 6 each |
| Sweet potato chips | 5 chips |
| Toasted whole grain oat cereal | ½ cup |
| Vanilla wafers | 3 cookies |
| Whole wheat bread, regular slice | ½ slice |
| Whole wheat bread, thin slice | 1 slice |
| Whole wheat pita (6½'') | â
pita |
| FREEBIES | |
| Bell peppers | |
| Black pepper | |
| Broccoli | |
| Carrots | |
| Cauliflower | |
| Cucumber | |
| Fresh herbs | |
| Hot-pepper sauce | |
| Lemon juice | |
| Lettuce | |
| Cayenne | |
| Celery | |
| Chili powder | |
| Cinnamon | |
| Cocktail sauce (up to 1 Tbsp) | |
| Mustard | |
| Tomato salsa (up to 2 Tbsp) | |
| Vinegar |