THE 1,500-Calorie-a-Day Cookbook (14 page)

Read THE 1,500-Calorie-a-Day Cookbook Online

Authors: Nancy S. Hughes

BOOK: THE 1,500-Calorie-a-Day Cookbook
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Excellent source of vitamin A

Good source of fiber and vitamin C

Makes 3 cups dip total

Serves 9
(
cup dip and about 1 cup fruit slices per serving)

SERVE WITH

9 medium apples, sliced (about 9 cups)

Calories 70; total fat 0g (saturated fat 0g); protein 0g; carbohydrates 19g; fiber 3g; cholesterol 0mg; sodium 0mg; vitamin A 2%; vitamin C 10%; calcium 0%; iron 0%
Citrus Cream

with Sliced Bananas

Calories 150; total fat 2g (saturated fat 1.5g); protein 2g; carbohydrates 32g; fiber 3g; cholesterol 5mg; sodium 20mg; vitamin A 4%; vitamin C 20%; calcium 6%; iron 2%

1 6-ounce container low-fat vanilla yogurt

¾ cup fat-free whipped topping

1 teaspoon grated lemon rind

1 tablespoon lemon juice

½ teaspoon grated orange zest

1 tablespoon sugar

½ teaspoon vanilla extract

 

  • Combine all the ingredients in a small bowl and stir until well blended.

 

Calories 60; total fat 1.5g (saturated fat 1.5g); protein 1g; carbohydrates 9g; fiber 0g; cholesterol 5mg; sodium 15mg; vitamin A 2%; vitamin C 2%; calcium 6%; iron 0%

TIME-SHAVER TIP:
To grate items in a flash—from citrus and ginger to garlic and hard cheese—pick up a microplane grater (a fine grater) wherever kitchen gadgets are sold. Buy the variety with a rubber handle for easier use.

 

COOK'S NOTE:
The orange juice will prevent the bananas from discoloring.

Excellent source of vitamin C

Good source of fiber

Makes 1½ cups sauce total

Serves 6
(¼ cup sauce,
cup sliced bananas, and 2 teaspoons orange juice per serving)

SERVE WITH

4 medium bananas, peeled, sliced (4 cups), and tossed with ¼ cup orange juice and served with toothpicks

Calories 90; total fat 0g (saturated fat 0g); protein 1g; carbohydrates 23g; fiber 3g; cholesterol 0mg; sodium 0mg; vitamin A 2%; vitamin C 20%; calcium 0%; iron 2%
Creamy, Peanutty, Chocolatey Dip

with Sliced Apples

Calories 150; total fat 3g (saturated fat 0.5g); protein 3g; carbohydrates 28g; fiber 3g; cholesterol 0mg; sodium 240mg; vitamin A 2%; vitamin C 8%; calcium 4%; iron 4%

¾ to 1 cup fat-free milk

1 1-ounce package sugar-free, fat-free instant chocolate pudding mix

¼ cup reduced-fat creamy peanut butter

½ 8-ounce container fat-free whipped topping

 

  • Whisk together the milk and pudding mix in a medium bowl until well blended.
  • Place the peanut butter in a microwave-safe bowl, and microwave on High for 30 seconds or until slightly melted. Whisk the peanut butter into the pudding mixture until well blended, and fold in the whipped topping.

 

Calories 100; total fat 3g (saturated fat 0.5g); protein 3g; carbohydrates 14g; fiber 1g; cholesterol 0mg; sodium 240mg; vitamin A 0%; vitamin C 0%; calcium 4%; iron 4%

COOK'S NOTE:
Don't skip the microwave step for the peanut butter; it makes it easier to blend with the other ingredients.

Good source of fiber

Makes about 2 cups dip total

Serves 6
(¼ cup dip and 1 cup sliced apples per serving)

SERVE WITH

6 medium apples, sliced (about 6 cups)

Calories 50; total fat 0g (saturated fat 0g); protein 0g; carbohydrates 14g; fiber 2g; cholesterol 0mg; sodium 0mg; vitamin A 2%; vitamin C 8%; calcium 0%; iron 0%
Crunchy Fruit Citrus Dip

with Crisp Pear Slices

Calories 140; total fat 0g (saturated fat 0g); protein 1g; carbohydrates 39g; fiber 6g; cholesterol 0mg; sodium 0mg; vitamin A 4%; vitamin C 15%; calcium 2%; iron 2%

½ cup pourable sugar substitute, such as Splenda

2 teaspoons grated lemon rind

½ cup lemon juice

¼ cup orange juice

 

  • In a medium bowl, combine all the ingredients and stir until well blended. Pour into four small bowls.

 

Calories 25; total fat 0g (saturated fat 0g); protein 0g; carbohydrates 7g; fiber 0g; cholesterol 0mg; sodium 0mg; vitamin A 0%; vitamin C 0%; calcium 0%; iron 0%

TIME-SHAVER TIP:
Have a reamer? If not, pick one up wherever kitchen gadgets are sold. This inexpensive, indispensable kitchen tool resembles a large, ridged teardrop with a handle and is generally made of wood. Use it for juicing any variety of citrus fruit easily.

Excellent source of fiber

Good source of vitamin C

Makes ½ cup dipping sauce total

Serves 4
(2 tablespoons sauce and 1¼ cups pear slices per serving)

SERVE WITH

4 large firm pears, sliced (about 5 cups)

Calories 110; total fat 0g (saturated fat 0g); protein 1g; carbohydrates 29g; fiber 5g; cholesterol 0mg; sodium 0mg; vitamin A 2%; vitamin C 15%; calcium 2%; iron 2%
Black Bean and Mozzarella Simple Salsa

with Corn Tortilla Wedges

Calories 150; total fat 4.5g (saturated fat 2g); protein 7g; carbohydrates 23g; fiber 4g; cholesterol 5mg; sodium 330mg; vitamin A 6%; vitamin C 8%; calcium 15%; iron 6%

1 10-ounce can diced tomatoes with green chilies, drained

½ 15-ounce can black beans, rinsed and drained

½ medium cucumber, peeled and diced (1 cup)

¼ cup finely chopped onion

1 cup (4 ounces) mozzarella cheese, chopped fine (about ¼-inch cubes)

3 to 4 tablespoons chopped cilantro

1 tablespoon lime juice

 

  • Combine all the ingredients in a medium bowl and toss gently yet thoroughly to blend. Cover with plastic wrap and let stand 1 hour to absorb flavors.

 

Calories 70; total fat 3g (saturated fat 2g); protein 5g; carbohydrates 5g; fiber 2g; cholesterol 5mg; sodium 310mg; vitamin A 6%; vitamin C 8%; calcium 10%; iron 4%

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