THE 1,500-Calorie-a-Day Cookbook (16 page)

SERVE WITH

3 whole-wheat pita rounds, halved crosswise (creating 6 rounds total) and cut into 8 wedges each

Calories 60; total fat 0.5g (saturated fat 0g); protein 2g; carbohydrates 12g; fiber 2g; cholesterol 0mg; sodium 120mg; vitamin A 0%; vitamin C 0%; calcium 0%; iron 4%

with Crisp Pear Slices and Cracked Pepper Crackers

¾ cup (3 ounces) finely shredded reduced-fat sharp cheddar cheese

¼ cup (approximately; 1 ounce) blue cheese, crumbled

cup fat-free sour cream

¼ cup (about 2 ounces) diced pimiento or roasted red peppers, drained

1 teaspoon Dijon mustard

½ teaspoon Worcestershire sauce

¾ teaspoon sugar

8 to 10 drops hot pepper sauce

¼ teaspoon salt

• Combine all the ingredients in a medium bowl. Using an electric mixer, beat on medium speed for 1 minute or until well blended. Cover with plastic wrap and refrigerate overnight.
  

Calories 70; total fat 3.5g (saturated fat 2.5g); protein 5g; carbohydrates 4g; fiber 0g; cholesterol 15mg; sodium 250mg; vitamin A 10%; vitamin C 8%; calcium 15%; iron 0%

Good source of fiber, vitamins A and C, calcium

SERVE WITH

4 large firm pears, sliced (about 5 cups)

Calories 50; total fat 0g (saturated fat 0g); protein 0g; carbohydrates 13g; fiber 3g; cholesterol 0mg; sodium 0mg; vitamin A 0%; vitamin C 6%; calcium 0%; iron 0%

32 fat-free cracked pepper crackers, such as Snackwell

Calories 35; total fat 0g (saturated fat 0g); protein 1g; carbohydrates 7g; fiber 0g; cholesterol 0mg; sodium 95mg; vitamin A 0%; vitamin C 0%; calcium 2%; iron 2%

with Cracked Pepper Crackers

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

2 tablespoons fat-free sour cream

¼ cup raspberry fruit spread

2 teaspoons balsamic vinegar

teaspoon ground cinnamon

2 tablespoons finely chopped red onion

1 medium jalapeño pepper, seeded and minced

• In a small bowl, combine the cream cheese and sour cream; set aside.
  
• Place the fruit spread in a small, microwave-safe bowl, and microwave on High for 20 seconds or until slightly melted. Stir in the vinegar and cinnamon, and then the onion and jalapeño. Let stand 30 minutes, if possible, to allow flavors to blend.
  
• To serve, place the bowls on a decorative plate and arrange crackers around them. Spoon the cream cheese mixture onto crackers and top with pepper jelly.
  

Calories 100; total fat 3.5g (saturated fat 2.5g); protein 2g; carbohydrates 14g; fiber 0g; cholesterol 10mg; sodium 105mg; vitamin A 6%; vitamin C 4%; calcium 4%; iron 0%

SERVE WITH

24 fat-free cracked pepper crackers, such as Snackwell

Calories 50; total fat 0g (saturated fat 0g); protein 2g; carbohydrates 12g; fiber 1g; cholesterol 0mg; sodium 65mg; vitamin A 0%; vitamin C 0%; calcium 0%; iron 2%

with Mini Phyllo Shells

2 tablespoons diet margarine

2 8-ounce packages sliced mushrooms, large pieces cut in half

½ teaspoon paprika

¼ teaspoon salt

teaspoon coarsely ground black pepper

4 medium green onions, chopped fine (½ cup)

1 medium garlic clove, minced

3 tablespoons dry sherry

3 tablespoons fat-free half-and-half

¼ teaspoon sugar, optional

• Place 1 tablespoon of the margarine in a medium nonstick skillet over medium heat, and tilt the skillet to coat the bottom evenly with the melted margarine. Add the mushrooms, paprika, salt, and pepper; cook 5 minutes or until tender, stirring frequently. Add all but 2 tablespoons of the green onion and garlic, and cook 1 minute, stirring constantly. Add the sherry, half-and-half, and sugar; cook 4 minutes or until the mixture has thickened and most of the liquid has evaporated. Sprinkle with reserved 2 tablespoons green onion. Remove from heat and stir in remaining 1 tablespoon margarine until it is melted.
  

Calories 70; total fat 2.5g (saturated fat 0g); protein 3g; carbohydrates 7g; fiber 1g; cholesterol 0mg; sodium 210mg; vitamin A 6%; vitamin C 6%; calcium 4%; iron 2%

SERVE WITH

16 mini phyllo shells, baked according to the package directions

Calories 70; total fat 4g (saturated fat 0g); protein 0g; carbohydrates 4g; fiber 0g; cholesterol 0mg; sodium 50mg; vitamin A 0%; vitamin C 0%; calcium 0%; iron 4%