Cook Yourself Thin_ Skinny Meals You Can Make In Minutes Part 3

Deep fried in batter 445 calories Pan-fried in 2 teaspoons vegetable oil 150 calories Grilled 96 calories Steamed 96 calories

CHICKEN BREAST:.

Chicken Kiev from a package 456 calories Pan-fried in 1 teaspoon b.u.t.ter and 1 teaspoon vegetable oil (no skin) 202 calories Brushed with 1 teaspoon honey and grilled (no skin) 161 calories Oven-baked in a foil packet with chicken stock and a dash of white wine 151 calories

TipIf you need to prevent sticking, use a pastry brush to put the oil onto the food itself, not the pan, griddle, or grill. This way you'll use much less. When you grill meat on a griddle, a common mistake is to add more oil because you think it's stuck. Don't-the meat will release itself from the ridges once it's charred.

Smart Calorie Swaps Sometimes you just don't have time to stop and do the math before you indulge. So CYT has done the hard work for you and calculated some simple but brilliant swaps you can make for huge calorie savings without compromising on taste.

Breakfasts We're all fans of big breakfasts. Believe it or not, if you set yourself up well from the start, it gets your metabolism going so you'll burn more calories during the day. Skip breakfast, on the other hand, and come 11 a.m. you'll be heading out the door on a m.u.f.fin run, no question. It pays to choose wisely though. The following delicious swaps mean you'll miss out on nothing but calories.

SWAP FOR.

Two thick slices of toast with b.u.t.ter and fruit jam 341 calories Two medium slices of whole wheat toast with b.u.t.ter and a touch of honey 210 calories 210 calories Croissant with b.u.t.ter and jam 345 calories Bagel, no b.u.t.ter 289 calories 289 calories Three slices of fried bacon on an English m.u.f.fin with b.u.t.ter 545 calories Two slices of grilled bacon with tomato on one slice of wholegrain toast, with no b.u.t.ter 235 calories 235 calories Ham and cheese 3-egg omelet with homefries, toast with b.u.t.ter 890 calories Slice of Cheese, Vegetable, and Bacon Frittata, page 95 209 calories 209 calories Cornflakes with whole milk and two teaspoons of sugar 218 calories Cornflakes with skim milk and half a banana 185 calories 185 calories Eggs Benedict 963 calories Two slices of smoked salmon and scrambled egg (made with 1% milk and no b.u.t.ter) 220 calories 220 calories

Lunches and Snacks It's very hard to find decent food when you're on the go. Fast-food restaurants, delis, and cafeterias usually rely on fat to add flavor and disguise poor-quality food. Likewise, those convenient snacks you grab aren't so convenient calorie-wise. But we've done the math and worked out a few handy swaps for you.

SWAP FOR.

Large baked potato with b.u.t.ter and sour cream 770 calories Healthy Potato Skins, page 115 420 calories 420 calories Bag of "gourmet" potato chips 240 calories/50g serving Two rice cakes with low-fat soft cheese 40 calories 40 calories Extra-mayo tuna sandwiches on white bread 530 calories Tuna Salad Rolls, page 188 269 calories 269 calories Cheese platter with bread, b.u.t.ter, cheddar and pickles 700 calories Tricolor salad with mozzarella, avocado and tomato 500 calories 500 calories Bag of roasted peanuts 300 calories Large handful of mixed dried fruit 67 calories 67 calories Handful of roasted cashews 155 calories Handful of mini pretzels 95 calories 95 calories

Takeout and Fast Food If you've simply got to have it (and there's nothing wrong with that), check out the menu before you blurt out your standard order. With a few smart choices, takeout doesn't have to be so terrible (calorie-wise). Better still, cook your own skinny versions with our recipes-so easy they'll be on your plate before the pizza man's knocked on the door.

SWAP FOR.

Personal pepperoni pizza 2100 calories Ultimate Personal Sausage and Cheese Pizza, page 137 475 calories 475 calories Large french fries 610 calories Sweet Potato Fries, page 99 89 calories 89 calories Large cheeseburger with bacon 540 calories Southwestern Turkey Burgers, page 99 342 calories 342 calories Crispy chicken Caesar salad with dressing and croutons 850 calories Chicken Caesar Salad, page 107 469 calories 469 calories Sweet and sour pork with fried rice 513 calories Sweet and Sour Pork Chops, with Brown Rice, page 168 465 calories 465 calories Lamb Gyro with yogurt sauce 844 calories Marinated Lamb Kebabs with Yogurt Sauce, page 184 315 calories 315 calories

Sweet Treats Pretty soon, your friends will be asking you how you eat so much sugary stuff and still stay slim. Tell them it's our little secret. These sweet cheats are our finest achievement to date.

SWAP FOR.

Bar of chocolate 260 calories Chocolate and Cranberry Biscotti, page 217 76 calories 76 calories Chocolate m.u.f.fin 630 calories Banana Chocolate Chip m.u.f.fin, page 86 200 calories 200 calories Slice of strawberry cheesecake 275 calories One meringue nest with strawberries and fat-free yogurt 105 calories 105 calories Two scoops of ice cream 210 calories Two scoops of frozen yogurt 150 calories 150 calories Chocolate fudge brownie 580 calories Chocolate Brownie with Raspberries and White Chocolate Chips, page 208 291 calories 291 calories Cupcakes 558 calories Vanilla Cupcakes, page 203 204 calories 204 calories

Drinks Reducing your calorie intake isn't just about the food you eat. Many soft drinks contain the same number of calories as a decent-sized snack, yet research shows people don't get the same satisfaction from drinks as they do from food. A recent U.S. study found Americans get 22 percent of their daily calories from soft drinks and half the added sugar they consume comes in liquid form. Just cutting back on this one indulgence could add up to serious slimming in no time at all.

SWAP FOR.

Large latte 265 calories Small skim-milk latte 120 calories 120 calories Can of c.o.ke 135 calories Diet c.o.ke 1 calorie 1 calorie Mug of hot chocolate with whole milk and marshmallows 360 calories Mug of cocoa made with skim milk 120 calories 120 calories Large cappuccino with whole milk 155 calories Regular coffee with skim milk 15 calories 15 calories Pint of carbonated fruit juice 95 calories Pint of orange juice or lemonade 75 calories 75 calories Gla.s.s of pomegranate juice 160 calories Gla.s.s of sparkling water with a squeeze of lime 0 calories 0 calories Mug of tea with whole milk and two sugars 50 calories Mug of herbal tea 0 calories 0 calories Strawberry milkshake 360 calories Raspberry, Orange, and Banana Smoothie, page 87 205 calories 205 calories

Alcohol If you're convinced you never overeat and don't understand why you can't get rid of that last 10 pounds, look at your bar bill. Alcohol is second only to fat in the number of calories it provides, and they're "empty" calories-they won't fuel you or fill you up. There are many health risks a.s.sociated with alcohol, so the best advice is to consume in moderation, and when you do crave a c.o.c.ktail, try our tips to save on the calories.

SWAP FOR.

Vodka and cranberry juice 108 calories Vodka and tomato juice 67 calories 67 calories Pina colada 593 calories Rum and pineapple juice 102 calories 102 calories Mojito 242 calories Seabreeze 140 calories 140 calories Bailey's Irish Cream 175 calories Sambuca 103 calories 103 calories Pint of beer 165 calories Gla.s.s of dry white wine 77 calories 77 calories Mulled wine 227 calories Gla.s.s of red wine 80 calories 80 calories Gin and tonic 120 calories Gin and diet tonic water 55 calories 55 calories Margarita 145 calories Gla.s.s of champagne 91 calories 91 calories

The Skinny Alternatives There's no need for a rigid plan-one that might work for the duration of the diet, but where does it leave you at the end? More often than not, you're back at square one. The key to Cook Yourself Thin Cook Yourself Thin is to change your diet, not go on one, and make a few changes to create a lasting difference. is to change your diet, not go on one, and make a few changes to create a lasting difference.

On-the-Run Eater

SWAP FOR.

Blueberry m.u.f.fin and a large latte from Starbucks Swap for 2 slices of wholegrain toast (keep bread in the freezer for extra convenience) with b.u.t.ter and jelly and coffee with a splash of milk to save a whopping 450 calories. save a whopping 450 calories.

Early evening fridge raid-two thick slices of white bread and b.u.t.ter That's nearly 400 calories.

Swap for your favorite fruit.

Frozen packaged lasagna and salad and a bottle of beer Swap for our lasagna, page 110. Make it over the weekend and you can keep it refrigerated for up to three days. Save an average of 200 calories Save an average of 200 calories compared to supermarket versions. compared to supermarket versions.

Swap the beer for- club soda and you'll save another 100 calories. save another 100 calories.

Sugar Fiend

SWAP FOR.

Cereal with whole milk Swap for whole grain cereal, half a banana and skim milk, and you won't need those cookies midmorning.

4 Oreos These really are just an empty sugar hit and 320 calories.

Swap for a piece of fruit. A handful of cherries is 14 calories, and you'll get the same sweet hit.

6 cups of coffee with milk and 2 sugars throughout the day These are adding up 300 extra calories per day.

If you can wean yourself off the sugar, you'll save 240 calories. 240 calories.

Chicken salad Watch out for heavy dressings.

Can of orange soda Swap for a diet version. If you just hate diet soda, then grab an orange and save over 100 calories. save over 100 calories.

Spinach and ricotta ravioli with herby tomato sauce Good choice Store-bought chocolate cheesecake 360 calories Swap for slice of Deep Dark Chocolate Cake, page 197.

Yo-Yo Dieter

SWAP FOR.

Nothing for Breakfast This is a bad idea-saving calories first thing usually leads to a need for sugary treats later in the morning Danish or m.u.f.fin and a cappuccino mid-morning Swap for a bowl of oatmeal with skim milk and a regular coffee to save nearly 300 calories save nearly 300 calories Chicken Caesar salad Swap for our slim version, page 107, and save over 200 calories. save over 200 calories.

After work-3 gla.s.ses of white wine, half a plate of fries, and ketchup Not much food for nearly 600 calories. nearly 600 calories. Try alternating a gla.s.s of wine with a diet soda or sparkling mineral water and have something to eat before you go out. Try alternating a gla.s.s of wine with a diet soda or sparkling mineral water and have something to eat before you go out.

Before bed-cheese and crackers Another 540 calories.

If you know you're going to get home hungry, keep some 5-minute meals on hand, like miso soup with noodles, or heat up some soup you made over the weekend.

Comfort Food Craver

SWAP FOR.

BLT with mayo and creamy tomato soup Swap for our Turkey BLT and Tomato Fennel Soup, page 173 Five shortbread cookies These very quickly add up to 335 calories.

A small bowl of popcorn (no b.u.t.ter or cheese) is only 60 calories- 60 calories-the perfect comfort snack.