THE 1,500-Calorie-a-Day Cookbook (7 page)

Excellent source of vitamins A and C and calcium

Good source of fiber and iron

SERVE WITH

6 ounces smoked turkey sausage, halved lengthwise, cut into 2-inch pieces, and browned

Calories 45; total fat 1g (saturated fat 0g); protein 3g; carbohydrates 5g; fiber 0g; cholesterol 10mg; sodium 340mg; vitamin A 0%; vitamin C 2%; calcium 0%; iron 6%

4 medium oranges

Calories 60; total fat 0g (saturated fat 0g); protein 1g; carbohydrates 15g; fiber 3g; cholesterol 0mg; sodium 0mg; vitamin A 6%; vitamin C 120%; calcium 6%; iron 0%

4 cups fat-free milk

Calories 90; total fat 0g (saturated fat 0g); protein 9g; carbohydrates 13g; fiber 0g; cholesterol 5mg; sodium 130mg; vitamin A 10%; vitamin C 2%; calcium 25%; iron 0%

with Sweet Mango and Kiwi

cup picante sauce

2 teaspoons extra-virgin olive oil

1 cup fat-free refried beans

8 soft corn tortillas

½ teaspoon ground cumin, optional

8 ¾-ounce pieces reduced-fat string cheese

• Preheat the oven to 400°F.
  
• In a small bowl, combine
  cup of the picante sauce with the oil and set aside.
  
• Coat a large, foil-lined baking pan with cooking spray.
  
• Using a fork, spread the beans evenly over each tortilla. Sprinkle with cumin, top with cheese, roll loosely, and place seam side down on baking pan. Spoon the picante-and-oil mixture evenly over all and bake, uncovered, 18 to 20 minutes or until cheese melts. Spoon the remaining
  cup picante-and-oil mixture over all.
  

Calories 300; total fat 9g (saturated fat 3.5g); protein 18g; carbohydrates 37g; fiber 7g; cholesterol 20mg; sodium 980mg; vitamin A 6%; vitamin C 0%; calcium 35%; iron 8%

Excellent source of fiber, vitamin C, and calcium

Good source of vitamin A and iron

SERVE WITH

1 medium mango, peeled and cubed (1 cup), and 2 kiwi-fruit, peeled and diced (about 1 cup)

Calories 60; total fat 0g (saturated fat 0g); protein 1g; carbohydrates 14g; fiber 2g; cholesterol 0mg; sodium 0mg; vitamin A 8%; vitamin C 80%; calcium 2%; iron 2%

with a Sauté of Red and Green Peppers

8 ounces whole-grain or regular baguette, cut in half lengthwise and cut into 8 pieces

1 garlic clove, halved, optional

1 tablespoon plus 1 teaspoon dijonnaise

1 tablespoon plus 1 teaspoon diet mayonnaise

1 cup cooked, diced chicken breast, optional

1 cup (4 ounces) reduced-fat grated four-cheese blend, such as Sargento

3 medium plum tomatoes, chopped (about 1½ cups)

• Preheat the broiler.
  
• Line a cookie sheet with foil and arrange the bread on the foil. Broil 45 to 60 seconds on each side, watching closely so it doesn't burn. Remove from the broiler.
  
• Rub the garlic evenly over the top of each slice of the bread, if desired. Combine the dijonnaise and mayonnaise in a small bowl; spread evenly over each slice and top with equal amounts of chicken (if desired) and cheese; broil 1½ to 2 minutes or until the cheese melts and the edges are beginning to brown lightly.
  
• Remove from the broiler, and sprinkle evenly with the tomatoes.
  

Calories 320; total fat 9g (saturated fat 3.5g); protein 26g; carbohydrates 29g; fiber 4g; cholesterol 45mg; sodium 580mg; vitamin A 15%; vitamin C 10%; calcium 20%; iron 10%

Excellent source of fiber, vitamins A and C, and calcium

Good source of iron

SERVE WITH

1 medium red bell pepper, sliced (1 cup), and 1 medium green bell pepper, sliced (1 cup), sautéed quickly with cooking spray

Calories 20; total fat 0g (saturated fat 0g); protein 1g; carbohydrates 5g; fiber 2g; cholesterol 0mg; sodium 0mg; vitamin A 30%; vitamin C 190%; calcium 0%; iron 2%

with Canadian Bacon Slices

2 cups whole strawberries, quartered

2 tablespoons pourable sugar substitute, such as Splenda

6 tablespoons (3 ounces) light cream cheese, tub style, softened

¼ cup fat-free sour cream

½ teaspoon vanilla extract

2 teaspoons canola oil

1 cup egg substitute

8 slices raisin cinnamon bread

• Combine the strawberries and 1 tablespoon of the sugar substitute in a medium bowl; toss gently and set aside.
  
• In a small bowl, whisk together the remaining sugar substitute, cream cheese, sour cream, and vanilla until smooth.
  
• Place a large nonstick skillet over medium heat until hot. Coat the skillet with cooking spray, add 1 teaspoon of the oil, and tilt the skillet to coat the bottom lightly.
  
• Pour the egg substitute into a 13″ × 9″ baking pan. Add the bread slices and turn several times to coat evenly. Place four of the bread slices in the skillet and cook 3 minutes on each side or until golden. Set aside on a separate plate; cover to keep warm. Repeat with the remaining oil and bread slices.
  

Calories 300; total fat 9g (saturated fat 2.5g); protein 15g; carbohydrates 40g; fiber 4g; cholesterol 10mg; sodium 450mg; vitamin A 15%; vitamin C 80%; calcium 10%; iron 30%

Excellent source of vitamin C and iron

Good source of fiber, vitamin A, and calcium

SERVE WITH

4 slices Canadian bacon (4 ounces total), halved crosswise and browned

Calories 45; total fat 2g (saturated fat 0.5g); protein 6g; carbohydrates 0g; fiber 0g; cholesterol 15mg; sodium 400mg; vitamin A 0%; vitamin C 0%; calcium 0%; iron 2%