THE 1,500-Calorie-a-Day Cookbook (18 page)

Good source of calcium

with Thin Breadsticks

12 wooden toothpicks

12 fresh basil leaves or small spinach leaves

½ cup (2 ounces) mozzarella, cut into 12 cubes

12 sweet grape tomatoes

12 small stuffed green olives or small pitted ripe olives

1 tablespoon light balsamic dressing

teaspoon dried rosemary leaves, crumbled

teaspoon dried pepper flakes, optional

• Thread each wooden pick with a folded basil leaf, a mozzarella cube, a tomato, and an olive. Place the picks on a rimmed serving plate.
  
• In a small bowl, combine the balsamic dressing, rosemary, and pepper flakes. Drizzle evenly over all, turning the picks several times to coat evenly.
  

Calories 80; total fat 5g (saturated fat 2g); protein 4g; carbohydrates 4g; fiber 1g; cholesterol 10mg; sodium 400mg; vitamin A 10%; vitamin C 10%; calcium 10%; iron 0%

Good source of vitamins A and C and calcium

SERVE WITH

12 thin breadsticks, about
″ ×
9
″, such as Alessi

Calories 70; total fat 1.5g (saturated fat 0g); protein 2g; carbohydrates 12g; fiber 1g; cholesterol 0mg; sodium 120mg; vitamin A 0%; vitamin C 0%; calcium 0%; iron 4%

with Thin Breadsticks

½ cup fat-free sour cream

3 tablespoons capers, drained

3 tablespoons finely chopped red onion

¾ teaspoon chopped fresh dill weed or ¼ teaspoon dried dill weed

1½ medium cucumbers, peeled and cut into 24 slices

1 3-ounce pouch smoked salmon, such as Alaskan Pacific

1 large hard-boiled egg, peeled and chopped fine

• Combine the sour cream, capers, onion, and dill in a small bowl; stir gently yet thoroughly until well blended. Spoon equal amounts on the cucumber rounds, and sprinkle each with even amounts of the salmon and egg.
  

Calories 100; total fat 3g (saturated fat 0.5g); protein 9g; carbohydrates 9g; fiber 1g; cholesterol 55mg; sodium 230mg; vitamin A 8%; vitamin C 6%; calcium 8%; iron 6%

SERVE WITH

8 thin breadsticks, about
″ ×
9
″,
such as Alessi

Calories 50; total fat 1g (saturated fat 0g); protein 1g; carbohydrates 8g; fiber 0g; cholesterol 0mg; sodium 80mg; vitamin A 0%; vitamin C 0%; calcium 0%; iron 2%

3 tablespoons honey mustard

¼ teaspoon Louisiana hot sauce

¼ teaspoon curry powder

16 medium leaves Boston or Bibb lettuce

8 ¾-ounce reduced-fat mozzarella cheese sticks, cut in half lengthwise

1 large red bell pepper, cut into thin strips (about 1½ cups)

2 cups alfalfa sprouts

16 toothpicks

• In a small bowl, combine the mustard, hot sauce, and curry powder. Spoon equal amounts (about ½ teaspoon) of the mustard mixture down the center of each lettuce leaf. Place a halved cheese stick on the center of each, and top with pepper strips and sprouts. Roll the lettuce leaves and secure with the toothpicks.
  

Excellent source of vitamins A and C and calcium