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Emergency Take-out Tips: Ideas for Healthiest Choices

There are times when even 10 minutes is too long to prepare a meal. Here are some ideas for the healthiest choices in fast food and take-out restaurants:

Fast Food

  • Fajita
  • Roast beef or turkey sandwich with low-fat mayonnaise or mustard
  • Plain hamburger (no cheese)
  • Grilled or broiled chicken sandwich + Vegetable roll-up sandwiches
  • Baked potato
  • Salad with low-fat dressing
  • Chicken Caesar salad with low-fat dressing
  • Low-fat frozen yogurt
  • Pizza with vegetable toppings and less cheese
  • Soft taco with less cheese and sour cream
Chicken
  • Rotisserie chicken without skin + Steamed vegetables
  • Zucchini marinara + New potatoes
  • Rice pilaf
Chinese
  • Steamed Peking ravioli
  • Hot & sour or wonton soups
  • Stir-fried vegetables with chicken or seafood
  • Chop suey or chow mein
  • Lo mein with vegetables, chicken, or seafood
  • Moo shi with vegetables, chicken, or seafood
  • White rice
Italian
  • Salad with low-fat dressing
  • Pasta e fagioli or minestrone soup
  • Pasta with marinara, seafood, or lemon sauce + Chicken piccata
  • Chicken cacciatore
Beverages

For beverage choices, most places offer low-fat milk or unsweetened iced tea instead of sweetened carbonated drinks.

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From The Weeknight Survival Cookbook: How to Make Healthy Meals in 10 Minutes by Dena Irwin, R.D. Copyright 1998 by Dena Irwin. All rights reserved. Used by arrangement with John Wiley & Sons, Inc.

To order this book visit www.wiley.com.


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