Nuke This, Add That

15 ways to double the health perks and flavor of heat-and-eat meals

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After work, your commute, the gym, and errands, sometimes the quickest route to dinner is to chip the freezer burn off a Hot Pocket. That kind of convenience is hard to resist: According to a December 2007 report by Packaged Facts, a consumer-products research firm, the average American eats six meals a month from a box.

Too bad dining on tiny, practically nutrient-void portions often leads to a second freezer raid--this time, for your stash of Cherry Garcia. But it doesn't have to be that way: "By simply adding one or two ingredients to a frozen meal, you can make it less boring, more nutritious, better tasting, and more filling," says Sarah Krieger, M.P.H., a registered dietician in St. Petersburg, Florida. Upgrade these packaged meals and in five minutes or less, you'll score something that's rarely encased in cardboard: total satisfaction.

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Healthy Choice Chicken Fettuccini Alfredo
210 cal, 5 g fat (2 g sat), 23 g carbs, 570 mg sodium, 5 g fiber, 16 g protein

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Basil and Garlic
Basil is high in flavonoids that help protect cells and chromosomes from free-radical damage. Garlic, according to a report from the Agency for Healthcare Research and Quality, is rich in antioxidants that may reduce cancer and heart-disease risk. NYC holistic chef Alex Jamieson suggests sautéing a clove of crushed garlic in olive oil and tossing in three torn basil leaves.

Asparagus
Mixed into noodles and sauce, this crunchy green adds 66 percent of your daily dose of heart-healthy folate. Toss 2 spears with a teaspoon of olive oil and roast on a baking pan at 375°F for 20 minutes, or boil them (chop into quarters first) for 5 to 7 minutes.

Tomatoes
Besides vitamin C, tomatoes contain lycopene, which a Harvard study found protects against a growing list of cancers, including breast, cervical, and lung. Jamieson's instructions: Warm half a 14.5-ounce can of sodium-free diced tomatoes in a saucepan over medium heat, then stir them into your entrée before you heat it for a tangy pink sauce that does more than just feed your craving for comfort food.

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Kashi Black Bean Mango
340 cal, 8 g fat (1 g sat), 58 g carbs, 430 mg sodium, 7 g fiber, 8 g protein

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Pork Tenderloin
Four ounces of this lean cut of pork deliver 24 grams of protein. Spray an oven-safe saut pan with cooking spray and brown the pork (2 to 3 minutes per side) over medium heat, says Dallas chef Aimee Fuenfhausen. Then cook at 375F for 20 minutes. When the pork cools, slice it into thin strips.

Arugula
Let this microwave meal cool down to room temp and spoon it over a bed of washed raw arugula. These greens are slightly bitter--a nice balance to the mango's sweetness, Jamieson says. You'll also score vitamins A and C, folic acid, and cancer-fighting compounds called glucosinolates.

Shredded Coconut
Yes, sweet coconut is high in saturated fat, but more than half of that comes from lauric acid, which has been shown to increase HDL (good cholesterol) levels, according to a study published in the American Journal of Nutrition. Sprinkle 1 tablespoon of raw, unsweetened coconut on top of this entre.

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Lean Cuisine Salmon with Basil
220 cal, 6 g fat (2 g sat), 24 g carbs, 660 mg sodium, 4 g fiber, 18 g protein

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Spinach
One cup provides double your daily dose of bone-saving vitamin K. Researchers at the University of Mainz in Germany have also discovered that it has 13 kinds of flavonoids, which work as cancer-fighting agents. Sauté a cup of leaves in a teaspoon of olive oil over medium heat and top with salmon.

Tortilla
Up this dish's filling quotient of fiber and protein for minimal calories by wrapping it in whole-wheat flatbread. We like Tumaro's Soy-full Heart Wheat, Soy & Flax Flatbread, which adds 4 grams of fiber and 6 grams of protein but only 90 calories and 65 milligrams of sodium to the dish.

White Beans
This musical fruit brings 7 grams of ticker-friendly fiber, plus 7 grams of protein and 300 milligrams of potassium, which can lower your risk of stroke. Microwave 1/2 cup of low-sodium beans with 2 tablespoons of water or vegetable stock on medium for 5 minutes, then add them to the preheated meal.

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Green Giant Create-a-Meal Stir-Fry
Per serving (frozen): 150 cal, 0 fat, 36 g carbs, 490 mg sodium, 3 g fiber, 2 g protein

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Lean Beef
Red meat is your No. 1 source of zinc and vitamin B12. Fuenfhausen suggests using flat-iron steak because it's a lean cut that's hard to overcook. Slice 3 ounces into thin strips and sauté over high heat in a pan coated with cooking spray, then add it to the meal.

Bell Peppers
A 40-calorie cup of sliced bell peppers packs three grams of fiber, as well as vitamins A and C and beta carotene. The red ones are also chock-full of cancer-fighting lycopene. Just clean and seed one small or half of a large pepper, cut it into chunks, and toss it into the stir-fry.

Fresh Ginger
The gnarly root has been credited with boosting the immune system; and its gingerols (which give ginger its scent and flavor) may inhibit the growth of colorectal-cancer cells, according to a study from the University of Minnesota. Grate a teaspoon of the fresh stuff directly into the sauce.

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Annie Chun's Peanut Sesame Chow Mein Noodles and Sauce
Per serving: 280 cal, 8 g fat (1 g sat), 42 g carbs, 390 mg sodium, 1 g fiber, 9 g protein

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Shrimp
Five medium-size shrimp pack nearly half your daily requirement of protein and a dose of omega-3 fatty acids. Add a handful to a pan heated with a tablespoon of olive oil and sauté until pink; they'll be ready in 5 minutes. If you go for frozen, look for a lower-sodium variety (200 milligrams or less per serving).

Edamame
Mix shelled beans into this meal and you'll increase the amount of healthy protein (a cup has about 16 grams) and give it a boost of iron; you'll also add isoflavins, compounds that help us stay lean by producing fewer and smaller fat cells, a University of Illinois study showed.

Sesame Seeds
A quarter cup of these seeds gets you 35 percent of your daily calcium quota. And that's good for more than just your bones: Calcium can reduce PMS symptoms. Toast 1/4 cup of unsalted seeds in a dry saucepan over medium heat, stirring constantly until the seeds are lightly browned.