THE 1,500-Calorie-a-Day Cookbook (15 page)

Good source of fiber and calcium

SERVE WITH

12 soft soft corn tortillas, cut into 6 wedges each, baked in a 350°F oven for 8 minutes, and cooled completely

Calories 90; total fat 1g (saturated fat 0g); protein 2g; carbohydrates 17g; fiber 2g; cholesterol 0mg; sodium 20mg; vitamin A 0%; vitamin C 0%; calcium 4%; iron 2%

with Crisp, Fresh Garlic Toast

1 12-ounce jar roasted red peppers, drained and chopped (or 1 cup chopped)

1½ medium tomatoes, seeded and chopped (1½ cups)

½ 15.5-ounce can navy beans, rinsed and drained

1 to 2 tablespoons capers, drained

2 tablespoons chopped basil leaves

1 tablespoon extra-virgin olive oil

1 medium garlic clove, minced

teaspoon dried pepper flakes

• Combine all the ingredients and toss gently yet thoroughly to blend.
  

Calories 70; total fat 2g (saturated fat 0g); protein 2g; carbohydrates 8g; fiber 1g; cholesterol 0mg; sodium 320mg; vitamin A 10%; vitamin C 8%; calcium 2%; iron 4%

Good source of vitamin A

SERVE WITH

8 ounces baguette bread, cut into ¼-inch slices (40 slices total), baked in a 350°F oven for 10 minutes, cooled completely, and rubbed with 2 halved medium garlic cloves

Calories 70; total fat 1g (saturated fat 0g); protein 2g; carbohydrates 15g; fiber 1g; cholesterol 0mg; sodium 150mg; vitamin A 0%; vitamin C 0%; calcium 4%; iron 4%

4 ounces French bread (preferably baguette), cut into 24 thin slices

3 medium plum tomatoes, chopped fine (2 cups)

1 4-ounce container chopped pimiento, drained

8 small peperoncinis, chopped fine (about 2 ounces total)

1 tablespoon finely chopped fresh oregano, or 1 teaspoon dried oregano leaves

1 tablespoon extra-virgin olive oil

2 medium garlic cloves, halved crosswise

½ cup (2 ounces) reduced-fat crumbled feta

• Preheat the oven to 350°F.
  
• Arrange the bread slices in a single layer on a large cookie sheet, and bake 8 minutes or until just lightly golden. Remove from the oven and cool completely.
  
• Meanwhile, combine the tomatoes, pimiento, peperoncinis, oregano, and olive oil in a medium bowl, and stir gently yet thoroughly to blend.
  
• When the bread has cooled, gently rub the cut side of the garlic halves over the top of each bread slice. Spoon equal amounts of the tomato mixture on top of each slice and sprinkle with cheese.
  

Excellent source of vitamins A and C

with Corn Tortilla Wedges

½ 15-ounce can black beans, rinsed and drained

½ cup picante sauce

3 tablespoons lime juice

1 medium garlic clove, peeled

2 tablespoons chopped cilantro

½ teaspoon ground cumin

• Combine all the ingredients in a blender or small food processor, and puree until smooth.
  

Calories 70; total fat 0.5g (saturated fat 0 g); protein 4g; carbohydrates 11g; fiber 5g; cholesterol 0mg; sodium 370mg; vitamin A 2%; vitamin C 2%; calcium 2%; iron 8%

Excellent source of fiber

Good source of iron

SERVE WITH

5 soft soft corn tortillas, cut into 8 wedges each, baked in a 350°F oven for 8 minutes, and cooled completely.

Calories 70; total fat 1g (saturated fat 0g); protein 2g; carbohydrates 15g; fiber 2g; cholesterol 0mg; sodium 15mg; vitamin A 0%; vitamin C 0%; calcium 2%; iron 2%

with Whole-Wheat Pita Chips

1 15.5-ounce can garbanzo beans, rinsed and drained

¼ cup (2 ounces) roasted red peppers

12 pitted kalamata olives

4 sun-dried tomato halves

¼ cup water

1 to 2 tablespoons lemon juice

1 tablespoon chopped fresh basil leaves

2 teaspoons extra-virgin olive oil

2 medium garlic cloves, peeled

¼ teaspoon salt

• Combine all the ingredients in a food processor and puree until smooth.
  

Calories 90; total fat 4.5g (saturated fat 0g); protein 3g; carbohydrates 11g; fiber 2g; cholesterol 0mg; sodium 300mg; vitamin A 4%; vitamin C 8%; calcium 2%; iron 6%

Good source of fiber