A Fat Bite Out of Dieting

Fat. I like the word. Fat Cat. Fatty Boy. Fatso. Fat City. Baby Fat. Fat and Sassy. Fatville.

I don’t particularly like everything about being fat, although it does create a barrier between me and those van dwellers who have “No Fat Chicks” bumper stickers and the exercise maniacs who seem to shudder when they’re in close proximity to a fat person.

I’ve tried several quick-loss diets, which, when all was said and done, forbidden and denied, left me feeling deprived and a little fatter than I was when I started.

My weight gain happened gradually, so I’ve come to understand that the loss should also be gradual. I’ve joined Weight Watchers, increased my exercise and I’m losing the weight ever so slowly.

It all seems to boil down to accounting for the food I eat and watching the portion size. It’s not that complicated: The more fresh fruits and vegetables and the less processed and fattening foods I eat, the faster the results. Duh.

I’m not a big fan of matte jersey or spandex, and I’m not going for that look. Fat chance. It’s just that being fat is like lugging around a couple of suitcases, and I’d like to lighten the load--mainly to feel better.

But I’m not willing to participate in that deprivation nonsense. When I find myself going for pizza with the kids, I’m no longer reduced to saying, “Oh, no thanks. I’ll just have that parsley garnish and a Diet Coke.”

The following meal meets my criteria: It’s fast, filling and pleasing to the eye.

Menu (30 MINUTES OR LESS)

Tostadas

Fruit Salad

COUNTDOWN

25 minutes before: Begin heating tortillas.

20 minutes before: Shred lettuce, chop tomatoes and green and red bell peppers, and slice green onions.

15 minutes before: Remove tortillas from oven and cut up fruit.

10 minutes before: Begin heating refried beans and make yogurt-salsa mixture.

5 minutes before: Assemble tostadas.

INGREDIENTS

Shopping List

1 (16-ounce) can fat-free refried beans

Assorted fruits, such as watermelon, cantaloupe, honeydew melon, raspberries and strawberries

1 small head iceberg lettuce

6 green onions

1 green bell pepper

1 red bell pepper

1 (8-ounce) container fresh salsa

2 large tomatoes

1 (11-ounce) package corn tortillas

1 (5-ounce) container nonfat plain yogurt

TOSTADAS (LOW-FAT COOKING)

1 dozen corn tortillas

1 (5-ounce) container nonfat plain yogurt

1/2 cup fresh salsa

1 (16-ounce) can fat-free refried beans

2 cups shredded iceberg lettuce (about 1 small head)

2 tomatoes, chopped

1 green bell pepper, finely chopped

1 red bell pepper, finely chopped

6 green onions, thinly sliced, white and light green parts only

Put tortillas on baking sheet and heat at 375 degrees 10 minutes. Remove from oven and cool. Tortillas will become stiff.

Combine yogurt and salsa. Set aside.

Heat refried beans in skillet over low heat, stirring occasionally, about 5 minutes.

Spread thin layer of refried beans on each tortilla, then add thin layer of yogurt-salsa mixture and top with lettuce, tomatoes, green and red bell peppers and green onions.

12 tostadas. Each tostada:

120 calories; 287 mg sodium; 0 cholesterol; 1 gram fat; 23 grams carbohydrates; 6 grams protein; 3.08 grams fiber.

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Chief’s Tips

* Making a good fruit salad is a no-brainer. Use only seasonal fruit and you’ll have a delicious salad without spending high out-of-season prices. This time of year, I like melons and berries. Peel the melons and cut them into squares or scoop them into balls. If you use large strawberries, halve or quarter them.

*

Claudia Grau placemats from Freehand, Los Angeles.