Classic Five Cheese Lasagna......................2

Macaroni and Cheese................................3

How to Choose The Right Frozen Meals....4

Portabella Parmesan Risotto.....................5

Best Ways To Cook Frozen Vegetables......6

Vegetable Calorie Chart.............................9

Ravioli Florentine Marinara.........................10

Turn Vegetables into Delicious Low Calorie Snacks.....11

Orange Sesame Chicken.............................14

Lemon Herb Chicken..................................15

Best and Worst Frozen Desserts......................16

Tortilla Crusted Fish................................17

Swedish Meatballs......................................18

Lemon Garlic Shrimp...................................19

Table of Contents

Copyright © 2012 I Love This Diet

http://ilovethis-diet.com/love/go.php?c=cookbook1

1

There’s no easier way to lose weight than dining on already-packaged portion-controlled meals. That’s a major reason for the success of Jenny Craig® and Nutrisystem®, as well as the success of smaller, lower cost alternatives such as I Love This Diet.

What follows in the Lazy Girl’s Diet Cookbook are tips and easy recipes to help you lose weight using frozen entrees and vegetables from your supermarket.

The frozen entrees used in this guide are from Lean Cuisine®, Healthy Choice®, and Weight Watchers Smart Ones®. The authors of this guide have no relationship to any of the manufacturers of these frozen meals. We have selected these brands solely because they are low calorie, nutritionally sound, and are widely available at relatively low cost.

If you like this guide, please share it with your friends. You are free to give it away on your blog or website, providing that you don’t charge for it, or change it in any way.

We are not affiliated in any way with Lean Cuisine®, Healthy Choice®, Nutrisystem®, Jenny Craig®, or Weight Watchers® Smart Ones®. All trademarks in this document are the property of their respective owners.

IntroductionThe Lazy Girl’s (and guy’s) Safe and Easy Way to Lose Weight is…

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2

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.

Lean Cuisine Classic Five Cheese Lasagna

Which usually ends up like this

Start with 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

Lazy Girl's Classic FiveCheese Lasagna 370 Calories

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3

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.

Smart Ones Macaroni &Cheese

Which usually ends up like this

Start with this:

But we're goingto turn it into this

Lazy Girl's Macaroni and Cheese

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

Lazy Girl's Macaroni and Cheese 400 calories

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4

When you’re cruising your grocer’s freezer aisle, always remember that not just any frozen meal is right for dieters. Some frozen entrees are as high as 1450 calories!

The best frozen meals for dieters share the following characteristics:

• Between 230 - 450 calories• Contain at least 3 grams of fiber to keep you full• Contain no more than 700 milligrams of sodium• Contain at least 10 grams of protein• Include 1 to 2 servings of vegetables• Fat should account for less than 30% of the total calories

Frozen meals from Lean Cuisine, Healthy Choice and Weight Watchers Smart Ones are generally good choices for losing weight.

How to Choosethe Right Frozen Meals

6 Great Low Calorie Frozen MealsThese meals are more than just low calorie; they’re tasty and filling!

• Lean Cuisine Apple Cranberry Chicken, 320 Calories • Smart Ones Ziti with Meatballs & Cheese, 390 Calories

• Healthy Choice Barbeque Seasoned Steak with Red Potatoes, 330 Calories

• Healthy Choice Grilled Chicken Pesto with Vegetables, 310 Calories

• Lean Cuisine Tuscan-Style Vegetable Lasagna, 320 Calories

• Smart Ones Creamy Rigatoni with Broccoli & Chicken, 280 Calories

6 High Calorie Meals to AvoidTasty or not, these six meals will widen your waistband.

• Hungry Man XXL Dinner, Roasted Carved Turkey, 1450 calories (85 cals/ounce)

• Marie Callender’s Creamy Parmesan Chicken Pot Pie, 1060 calories (128 cals/ ounce)

• Stouffer’s Fettuccini Alfredo, 630 (57 cals/ ounce)

• Stouffer’s Pot Pie, White Turkey Meat, 1140 calories (144 cals/ounce)

• Bertolli Chicken Alfredo Penne, 1060 calories (89 cals/ounce)

• Digiorno Pizza for One, 720 calories (75 cals/ounce)

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5

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 sageHow 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.

Healthy Choice Portabella Parmesan Risotto

Which usually ends up like this

Start with this:

But we're goingto turn it into this This recipe can also be made using: Lean Cuisine Mushroom Tortellini •

Healthy Choice Portabella Spinach Parmesan

Lazy Girl's PortabellaParmesan Risotto 334 calories

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6

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. Micro-waving 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

Best Ways to CookFrozen Vegetables

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- 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.

Best Ways to CookFrozen Vegetables (continued)

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*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

Best Ways to CookFrozen Vegetables (continued)

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Non-Starchy Vegetables CaloriesAsparagus 13Artichoke, small 64Artichoke Hearts 58Bamboo Shoots 20Beans

• Wax 24• Green 17• Italian 30

Bean Sprouts 48Beets 29Bok Choy 10Broccoli 17Brussels Sprouts 19Cabbage 8Carrots 26Cauliflower 12Celery 7Chayote 19Coleslaw (no dressing) 13Cucumber 8Daikon 14Eggplant 33Greens

• Kale 17• Mustard 27• Collard 28• Turnip 31

Hearts of Palm 61Jicama 25Kohlrabi 18Leeks 27Mushrooms 15Okra 16Onions 34Pea Pods 13Peppers

• Bell peppers 19• Chili peppers 30• Jalepeno peppers 14• Habanero peppers 15• Poblano peppers 12

Starchy Vegetables CaloriesBlack Beans 100Corn

• White 72• Yellow 72

Garbanzo Beans 147Green Peas 75Lima Beans 105Lentil Beans 162Parsnips 72Plantains 90Potatoes

• Red 162• White 52• Sweet 90

Pumpkin 25Squash

• Acorn 58 • Butternut 32Yams 79

Non-Starchy Vegetables CaloriesRadishes 9Rutabaga 33Salad Greens • Endive 4 • Escarole 4 • Spinach 3 • Lettuce 4

• Romaine 4Sauerkraut 13Snap Peas 30Spaghetti Squash 38Summer Squash

• Crookneck 28• Yellow 34

Swiss Chard 17Tomatoes 32Turnips 18Water Chestnuts 60Yard Long Beans 21

Non-Starchy Vegetables

Starchy Vegetables

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Vegetable Calorie Chart

A vegetable serving size is 1/2 cup.

A vegetable serving size is 1/2 cup.

10

What You’ll Need

• 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.

Healthy Choice Ravioli Florentine Marinara

Which usually ends up like this

Start with this:

But we're goingto turn it into this

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

Lazy Girl's Ravioli Florentine Marinara 258 calories

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11

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 Fries95 Calories per Serving (makes 2 servings)

• 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, 1 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)

• 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 2 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 Chips70 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)

Turn Vegetables intoDelicious Low Calorie Snacks

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12

Beet Chips69 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 Style124 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 Beans50 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

Turn Vegetables intoDelicious Low Calorie Snacks (continued)

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13

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).

Turn Vegetables intoDelicious Low Calorie Snacks (continued)

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14

What You’ll Need

• 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.

Which usually ends up like this

But we're goingto turn it into this

Smart Ones Orange Sesame Chicken

Start with this:

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

Lazy Girl's OrangeSesame Chicken 322 calories

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15

What You’ll Need

• 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.

Healthy Choice Lemon Herb Chicken

Which usually ends up like this

Start with this:

But we're goingto turn it into this

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

Lazy Girl's LemonHerb Chicken 286 calories

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16

Best Frozen Desserts for Dieters Best Ice CreamDreyer/Edy’s Slow Churned Ice Cream (Caramel Delight, Triple Chocolate Peanut Butter Sundae, Triple Cookie Fudge Sundae), 110 Calories (27 cals/ounce)

Best Ice Cream SandwichKlondike Slim-a-Bear 100 Calorie Vanilla Bar 100 Calories, (77 cals/ounce)

Best Fruit Bar Weight Watchers Strawberry, Key Lime and Passion Fruit Sherbet and Ice Cream Bars, 60 Calories

Best Fudge BarHealthy Choice Moca Swirl Bar, 90 Calories (40 cals/ounce)

Best SorbetCiao Bella Blood Orange Single, 110 Calories (34 cals/ounce)

Worst Frozen Desserts for Dieters

Worst Ice CreamHaagen-Dazs Chocolate Peanut Butter Ice Cream, 360 Calories per serving (95 cals/ounce)

Worst Ice Cream SandwichNestle Toll House Chocolate Chip Cookie Sandwich, 380 Calories per serving (93 cals/ounce)

Worst Novelty ItemNestle Drumstick Kingsize Triple Chocolate, 350 Calories (46 cals/ounce)

Worst Single Serving TreatBlue Bunny Personals Premium Ice Cream Chocolate & Salted Caramel, 240 Calories (64 cals/ounce)

Worst Ice Cream BrownieSnickers Ice Cream Brownie, 300 Calories per serving (66 cals/ounce)

Best and WorstFrozen Desserts

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17

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.

Lean Cuisine Tortilla Crusted Fish

Which usually ends up like this

Start with this:

But we're goingto turn it into this

Lazy Girl's Tortilla Crusted Fish 377 calories

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18

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.

Smart Ones Swedish Meatballs

Which usually ends up like this

Start with this:

But we're goingto turn it into this

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

Lazy Girl's SwedishMeatballs 310 calories

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19

What You’ll Need

• 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.

Lean Cuisine Lemon Garlic Shrimp

Which usually ends up like this

Start with this:

But we're goingto turn it into this

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

Lazy Girl's LemonGarlic Shrimp 328 calories

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