The Lazy Girl's Diet Cookbook

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Table of Contents Classic Five Cheese Lasagna......................1 Macaroni and Cheese................................2 Portabella Parmesan Risotto.....................3 Best Ways To Cook Frozen Vegetables......4 Ravioli Florentine Marinara.........................7 Turn Vegetables into Delicious Low Calorie Snacks.....8 Orange Sesame Chicken.............................11 Lemon Herb Chicken..................................12 Tortilla Crusted Fish................................13 Swedish Meatballs......................................14 Lemon Garlic Shrimp...................................15

Copyright © 2012 I Love This Diet

Lazy Girl's Classic Five Cheese Lasagna

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370 Calories

Start with this: Lean Cuisine Classic Five Cheese Lasagna

Which usually ends up like this

But we're going to turn it into this

This recipe can also be made using: Smart Ones Traditional Lasagna with Meat Sauce • Smart Ones Lasagna Florentine • Healthy Choice Florentine Marinara • Lean Cuisine Lasagna with Meat Sauce

What You’ll Need • 1 package Lean Cuisine Classic Five Cheese Lasagna • 2 tablespoons bruschetta sauce • 1 tablespoon fresh minced parsley How It’s Made 1. Cook lasagna according to package directions, top with bruscetta sauce and fresh parsley.

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Lazy Girl's Macaroni and Cheese

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400 calories

Start with this: Smart Ones Macaroni & Cheese

Which usually ends up like this

But we're going to turn it into this

This recipe can also be made using: Lean Cuisine Macaroni & Cheese • Smart Ones Three Cheese Macaroni

What You’ll Need • 1 package Smart Ones Macaroni & Cheese • 2 cups leeks, cleaned and chopped • Pam cooking spray • 1 cup vegetable broth (only if needed to keep pan moist while cooking) • 1 cup, cooked Swiss chard (or frozen, defrosted) • 1 pinch fresh minced sage • 2 tablespoons chopped chives (optional) How It’s Made 1. Heat a medium size non-stick saute pan over medium-high heat, spary with Pam, add leeks and spray leeks with Pam, cook for 2 minutes stirring often to prevent burning. 2. Reduce heat to low and continue to cook until leeks are soft and cooked through about 10-13 minutes. Stir often to prevent burning and add vegetable broth as needed, in 2 tablespoon increments, if pan becomes dry. Add cooked Swiss chard and stir to combine. Meanwhile cook Macaroni & Cheese according to package directions. 3. Put Macaroni & Cheese on top of vegetable mixture and sprinkle with chives. Note: to cook fresh Swiss chard, place cleaned and chopped Swiss chard in microwave-safe container with lid, add 1 tablespoon water, cover and cook on high for 2 1⁄2 minutes.

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Lazy Girl's Portabella Parmesan Risotto

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334 calories

Start with this: Healthy Choice Portabella Parmesan Risotto

Which usually ends up like this

But we're going to turn it into this

This recipe can also be made using: Lean Cuisine Mushroom Tortellini • Healthy Choice Portabella Spinach Parmesan

What You’ll Need • 1 package Healthy Choice Portabella Parmesan Risotto • 1 cup diced butternut squash • 1 cup fresh baby spinach • 2 tablespoons vegetable broth • 1 tablespoon grated parmesan • 1 pinch fresh minced sage How It’s Made 1. Place diced butternut squash in a microwave safe container with vegetable broth, cook, covered, on high for 3 ½ ‑ 4 minutes until squash is cooked through, remove from microwave, remove cover and set aside until ready to use. 2. Cook Healthy Choice entrée according to package directions. 3. Put fresh spinach, butternut squash, and risotto in a bowl and mix to incorporate. Top with parmesan and fresh sage.

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Best Ways to Cook Frozen Vegetables Adding vegetables to your diet can be a great way to feel full on very few calories. But for “lazy girls” (and lazy guys) fresh vegetables may not be the best option. After all, washing, peeling, and chopping takes time and effort. That’s why there are frozen veggies. All the prep work is done for you! How to Microwave Frozen Veggies You’re a self-proclaimed “lazy girl,” so sometimes working the stove seems like a chore. Never fear, the microwave is here and gives you another cooking option when you’re ready to eat some veggies. Microwaving your favorite greens is probably the easiest thing you’ll do all day. Here’s How to Do It: 1. Pick out your favorite veggies and place them into a microwave-safe container. Cover the container, but leave a small opening so steam can escape the space. 2. Place the container in the microwave and cook on high for 5 minutes. When the microwave stops, check the vegetables by poking them with a fork to see if they’re still frozen. If so, place the container back in the microwave and cook for an additional minute or two. 3. Next remove the container from the microwave. Your vegetables should be thawed thoroughly and hot, but not quite tender. Let the veggies sit in the hot container for 3 to 5 minutes to finish cooking. How to Roast Frozen Vegetables Believe it or not, but it’s possible to roast frozen vegetables. By doing so you’ll add some different flavors and textures and in turn, make it easier to eat veggies, which can sometimes get labeled as “boring.” Here’s How to Do It: - Preheat your oven to 350 degrees - Grab a pan for your veggies and lightly spray with your favorite cooking spray - Make sure your veggies are somewhat thawed out, this way you can spread them evenly around your pan. Once they’re in the pan, sprinkle lightly with salt, pepper, rosemary and garlic - Loosely cover your pan with aluminum foil and place in the oven - Cook vegetables for 20 minutes

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Best Ways to Cook Frozen Vegetables (continued) - Once you remove the pan from the oven, peel back the foil and turn the vegetables over using a spatula - Replace foil (loosely) and place the pan back into the oven and cook for another 15 minutes - Now remove aluminum foil from pan and allow the vegetables to cook for an additional 10 minutes (uncovered) - Remove pan from the oven and pierce your veggies with a fork to make sure they are done (vegetables should be tender, not tough) - Enjoy! Simmer You Way Slimmer If you’re in the mood to simmer your veggies, keep in mind that certain types require special treatment. Simmering items like frozen peppers or frozen peas isn’t the same as simmering leafy varieties like spinach. Here’s the lowdown: Leafy Vegetables (spinach, kale, collards, cabbage, Swiss chard, bok choy, arugula, Brussels sprouts) For leafy vegetables like those in the list above, thaw slightly, so leaves separate. Boil water in a pan and once the water has boiled, reduce to a simmer and add vegetables. Remember, these vegetables should only simmer for 1 to 2 minutes. Non-leafy Vegetables (carrots, potatoes, onions, green beans, lentils, corn, zucchini, turnips, squash, broccoli) Non-leafy vegetables should be placed into a pot of hard boiling water. Once the water comes to a boil again, turn down the flame and reduce to a simmer. Simmer veggies for 3 to 5 minutes. You’ll know they’re done if you poke them and they’re tender. If not, continue to simmer until they’re tender and ready to eat.

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Best Ways to Cook Frozen Vegetables (continued) *Rule of thumb when simmering: Watch your veggies. If you make the mistake of overcooking, you’ll have mushy vegetables. After you’ve simmered your veggies, try adding the following for more flavor and excitement: • • • • • • • • • • •

Fresh Jalapeno Peppers Chili Powder Fresh Citrus Juices (Lemon, Lime, Orange) Garlic Powder Herbs de Provence Black Pepper Trader Joe’s 21 Seasoning Salute Crushed Red Pepper Flakes Light Grated Parmesan Cheese Low Sodium Soy Sauce (1 tablespoon) I Can’t Believe It’s Not Butter (spray)

Stir Fry Your Veggies Want to give your frozen veggies an Asian flare? Here’s How to Do It: -

Pour 1 teaspoon of olive oil into a pan Toss in vegetables and stir As vegetables become tender add 1 ½ tablespoons of low sodium soy sauce Cook for about 3 minutes and serve

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Lazy Girl's Ravioli Florentine Marinara

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258 calories

Start with this: Healthy Choice Ravioli Florentine Marinara

Which usually ends up like this

But we're going to turn it into this

What You’ll Need

This recipe can also be made using: Lean Cuisine Cheese Ravioli • Smart Ones Ravioli Florentine • Smart Ones Three Cheese Ziti Marinara Healthy Choice Portabella Spinach Parmesan

• 1 package Healthy Choice Ravioli Florentine Marinara • 1 cup fresh chopped baby spinach • 1 pinch fresh minced thyme • 1 tablespoon grated Parmesan How It’s Made 1. Cook Healthy Choice entree according to package directions. 2. Place chopped spinach in a pasta bowl, put hot pasta on top of spinach, garnish with Parmesan and fresh thyme.

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Turn Vegetables into Delicious Low Calorie Snacks Throw out that bag of potato chips, and open your mind to some truly tasty low calorie snacks that will surprise your taste buds! Spicy Carrot Fries 95 Calories per Serving (makes 2 servings) • • 1 • •

Pre-heat your oven to 425 Take 3 small carrots (peeled and cut like French fries) and toss them in 1 tablespoon of olive oil, teaspoon of curry, ½ teaspoon of cumin, ½ teaspoon of cayenne pepper and 1 teaspoon of salt Transfer your carrots onto a baking sheet and spread them out evenly Cook for 20-30 minutes or until crispy and golden brown

Baked Zucchini “Fries” 121 Calories per Serving (makes 2 servings) • • • • 2 • • • •

Pre-heat your oven to 425 Slice 3 zucchini into ½ “ sticks In a small bowl beat 1 large egg white and season with salt and pepper In a Ziploc bag add 1⁄3 cup of seasoned whole wheat breadcrumbs, ¼ tablespoon of garlic powder and tablespoons of grated Romano cheese Dip zucchini sticks into egg mixture then into the breadcrumb mixture (shake to coat) Spray a baking sheet and place zucchini on sheet and spray once more Cook for 20 - 25 minutes Enjoy with a low calorie marinara sauce

Kale Chips 70 Calories per Serving (makes 3 servings) • • • •

Pre-heat your oven to 275 Cut 3 cups of kale into 1 ½ inch pieces Place kale pieces onto a baking sheet and toss with 1 tablespoon of olive oil and salt Bake until the leaves are crisp, about 20 minutes (turn leaves halfway through the baking process)

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Turn Vegetables into Delicious Low Calorie Snacks (continued)

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Beet Chips 69 Calories per Serving (makes 3 servings) • • • •

Pre-heat your oven to 350 degrees Peel two medium beets and slice them about 1⁄16 thick (using a madoline slicer helps) Toss beats with 2 teaspoons of olive oil Place beets on a baking sheet lined with parchment paper and bake until the edges of the beets to dry out, about 20 minutes • The chips will crisp as they cool Pizza Bites, Zucchini Style 124 Calories per Serving (makes 1 serving) • • • •

Use 4 large zucchini slices (cut about ¼” thick) Spray both sides of the zucchini with olive oil and sprinkle with salt and pepper Broil the zucchini on each side (no longer than two minutes) Remove the zucchini slices from the broiler and top each one with a small amount of pizza sauce or your favorite low calorie marinara and part skim mozzarella • Return slices to the broiler and cook for another minute or two Zesty Lemon Green Beans 50 Calories per Serving (makes 2 servings) • • • •

Cook ½ pound of green beans in a medium-sized saucepan half filled with water (add salt) Bring water to a boil then reduce to a simmer and cook for another 5 minutes Squeeze the juice from one lemon and grate lemon zest Transfer tender green beans to a colander to drain and return to the pan with 1 tablespoon of olive oil • Pour the lemon juice over the beans and add salt and pepper to taste • Cook beans for one minute and when ready to eat, add zest

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Turn Vegetables into Delicious Low Calorie Snacks (continued)

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Stuffed Cherry Tomatoes 94 Calories per Serving (makes 6 servings) • Heat your broiler • Place about 12 cherry tomatoes on a baking sheet lined with parchment paper (stem side up) and brush with olive oil • Broil tomatoes for about 1 minute • In a separate bowl mix 2 ounces of goat cheese and ½ teaspoon of oregano, salt and pepper • Cut a small opening in the top of each tomato and stuff with 1 teaspoon of the goat cheese mixture Low Calorie Dips for your raw and cooked veggies: Cilantro-flavored Hummus Dip • Blend 1 can of chickpeas, ¼ cup of cilantro leaves, ½ teaspoon of lemon juice, ½ teaspoon of ground cumin, 1 garlic clove, 1 tablespoon of diced jalapenos, 1 tablespoon of olive oil and ¼ teaspoon of salt in food processor until smooth. Slim Mediterranean Tzatziki Dip • Combine one 6 oz. container of low-fat Greek yogurt (like Chobani or Fage) with 1 tablespoon of fresh chopped dill, one small Persian cucumber (chopped), 1 teaspoon of dried oregano, 1 teaspoon of lemon and a pinch of salt (add 1 teaspoon of chives if desired).

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Lazy Girl's Orange Sesame Chicken

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322 calories

Start with this: Smart Ones Orange Sesame Chicken

Which usually ends up like this

But we're going to turn it into this What You’ll Need

This recipe can also be made using: Lean Cuisine Orange Peel Chicken • Lean Cuisine Orange Chicken • Healthy Choice Sweet & Spicy Orange Zest Chicken • Healthy Choice Sweet & Spicy Chicken

• 1 package Smart Ones Orange Sesame Chicken • 2 small baby bok choy • 2 tablespoons vegetable broth • 1 cup fresh bean sprouts • 1 tablespoon fresh chopped chives • 1 teaspoon fresh orange zest (not peel) How It’s Made 1. Cut bottoms off baby bok choy, place in microwave-safe container with lid, add vegetable broth, cover and cook on high for 2 minutes. 2. Remove lid and set aside until ready to use. Cook Orange Sesame Chicken according to package directions. 3. Cut bok choy into bit size pieces, toss with fresh bean sprouts, top with sesame chicken and sprinkle with chives and orange zest.

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Lazy Girl's Lemon Herb Chicken

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286 calories

Start with this: Healthy Choice Lemon Herb Chicken

Which usually ends up like this

But we're going to turn it into this What You’ll Need

This recipe can also be made using: Lean Cuisine Lemon Chicken • Lean Cuisine Rosemary Chicken • Smart Ones Lemon Herb Chicken Piccata • Healthy Choice Lemon Garlic Chicken & Shrimp

• 1package Healthy Choice Lemon Herb Chicken • 2 cups shredded, or julienned (not grated) carrots • 2 tablespoons vegetable broth • 2 pinches fresh minced thyme • 2 pinches fresh minced sage • 2 pinches fresh minced parsley • 4 cherry or grape tomatoes, cut in half (optional garnish) • 1⁄2 teaspoon fresh lemon zest How It’s Made 1. Put carrots, vegetable broth, 1 pinch each of parsley, sage, and thyme in a microwave-safe container, cover and cook on high for 2 minutes, remove lid and set aside until ready to use. 2. Cook Healthy Choice entrée according to package directions. 3. Serve on bed of carrots and top with remaining herbs and lemon zest and optional tomatoes.

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Lazy Girl's Tortilla Crusted Fish

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377 calories

Start with this: Lean Cuisine Tortilla Crusted Fish

Which usually ends up like this

But we're going to turn it into this What You’ll Need • 1 package Lean Cuisine Tortilla Crusted Fish • 1 small red bell pepper, chopped (about 3⁄4 cup) • 1 small green bell pepper, chopped (about 3⁄4 cup) • 1⁄2 teaspoon olive oil • Pam spray • 1 tablespoon salsa (your favorite brand) • 1 tablespoon fresh minced chives How It’s Made 1. Pre-heat oven to 400 degrees. Spray a sheet pan with Pam, toss together red and green bell peppers, spray peppers with Pam, (spraying vegetables with Pam, helps to incorporate the olive oil) drizzle olive oil on peppers, toss to incorporate. 2. Roast peppers for 15 minutes. Meanwhile, cook fish dish according to package directions. 3. Put fish and rice on a plate with roasted peppers and top the fish with salsa and the rice with chives.

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Lazy Girl's Swedish Meatballs

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310 calories

Start with this: Smart Ones Swedish Meatballs

Which usually ends up like this

But we're going to turn it into this

This recipe can also be made using: Lean Cuisine Swedish Meatballs

What You’ll Need • 1 package Smart Ones Swedish Meatballs • 2 cups shredded red cabbage • 3 tablespoons white vinegar • 1 packet Splenda (or other sweetner) • 1 pinch low-sodium salt (such as Diamond Crystal Kosher Salt) • Pepper to taste • Pam spray • 1 tablespoon minced parsley How It’s Made 1. Heat a medium size non-stick saute pan over medium-high heat, spray with Pam, add cabbage and spray the cabbage with Pam, cook for 2 minutes until cabbage is slightly wilted add vinegar and Splenda, cook until liquid is evaporated and cabbage is crisp-tender, add salt and pepper. 2. Cook Swedish Meatballs according to package directions. Place sweet n’ sour cabbage on a plate, top wih Swedish Meatballs and sprinkle with fresh minced parsley.

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Lazy Girl's Lemon Garlic Shrimp

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328 calories

Start with this: Lean Cuisine Lemon Garlic Shrimp

Which usually ends up like this

But we're going to turn it into this What You’ll Need

This recipe can also be made using: Healthy Choice Lemon Garlic Shrimp & Chicken • Healthy Choice Lemon Garlic Chicken

• 1 package Lean Cuisine Lemon Garlic Shrimp • 1 10 ounce package of fresh stir fry mixed vegetables or equal parts chopped broccoli, red peppers, mushrooms, carrots, onions, mini corn, bok choy or any of your favorite combination • 1⁄2 teaspoon olive oil • Pam spray • 1 pinch low-sodium salt such as diamond crystal brand kosher salt pepper to taste • 1 teaspoon fresh lemon zest (not peel) How It’s Made 1. Pre-heat oven to 400 degrees. Chop vegetables to be similar in size to each other and Lean Cuisine vegetables. 2. Spray a sheet pan with Pam, toss vegetables on sheet pan, spray with Pam, drizzle with olive oil and toss again to incorporate olive oil. Add a pinch of salt and pepper to taste. Roast for 20 minutes. Meanwhile cook Lean Cuisine according to package directions. Put roasted vegetables on a plate, top with Lemon Garlic Shrimp and sprinkle with lemon zest.

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