THE 1,500-Calorie-a-Day Cookbook (21 page)

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

Good source of iron

SERVE WITH

2 cups cherry tomatoes, halved (10 ounces), and 1 medium cucumber, peeled and diced (2 cups), tossed with ¼ cup fat-free Italian dressing

Calories 35; total fat 0g (saturated fat 0g); protein 2g; carbohydrates 7g; fiber 2g; cholesterol 0mg; sodium 220mg; vitamin A 20%; vitamin C 25%; calcium 2%; iron 2%

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%

16 stoned wheat crackers

Calories 50; total fat 1g (saturated fat 0g); protein 2g; carbohydrates 8g; fiber 1g; cholesterol 0mg; sodium 110mg; vitamin A 0%; vitamin C 0%; calcium 2%; iron 2%

with Corn Muffins and Watermelon

½ pound reduced-fat Italian turkey sausage

1 14.5-ounce can reduced-sodium beef broth

2 cups (½ pound) potatoes, scrubbed and diced

½ 16-ounce package frozen pepper stir-fry

2 cups frozen mixed vegetables

1 14.5-ounce can diced tomatoes

1 cup water

1 teaspoon Worcestershire sauce

3 tablespoons ketchup

• Heat a Dutch oven over medium-high heat until hot. Add the sausage and cook until browned, stirring constantly. Add all remaining ingredients, except the ketchup. Increase heat to high and bring to a boil; reduce heat, cover, and simmer 15 minutes.
  
• Remove from heat, stir in the ketchup, and let stand uncovered 5 minutes to absorb flavors and thicken slightly.
  

Calories 160; total fat 4.5g (saturated fat 1.5g); protein 10g; carbohydrates 20g; fiber 3g; cholesterol 25mg; sodium 680mg; vitamin A 70%; vitamin C 45%; calcium 2%; iron 10%

Excellent source of vitamins A and C and fiber

Good source of iron

SERVE WITH

6 corn muffins

Calories 150; total fat 3.5g (saturated fat 1g); protein 3g; carbohydrates 26g; fiber 1g; cholesterol 5mg; sodium 280mg; vitamin A 0%; vitamin C 0%; calcium 0%; iron 2%

6 cups watermelon cubes

Calories 45; total fat 0g (saturated fat 0g); protein 1g; carbohydrates 11g; fiber 1g; cholesterol 0mg; sodium 0mg; vitamin A 15%; vitamin C 20%; calcium 2%; iron 2%

with Turkey-Spinach and Swiss Country Sandwich Halves and Apple Slices

1 medium yellow onion, chopped fine (1 cup)

1 14.5-ounce can reduced-sodium chicken broth

1 15-ounce can solid pumpkin

2½ teaspoons sugar

1 teaspoon curry powder

1 cup fat-free half-and-half

1 tablespoon diet margarine

½ teaspoon salt, optional

¼ teaspoon cayenne, optional

¼ cup chopped fresh cilantro

• Heat a large saucepan over medium heat until hot, and coat the saucepan with cooking spray. Add the onion, coat with cooking spray, and cook 4 minutes or until it is translucent, stirring frequently. Add the broth, pumpkin, sugar, and curry powder; whisk together until well blended. Increase heat to medium high and bring to a boil; reduce heat, cover, and simmer 20 minutes or until onion is tender, stirring occasionally.
  
• Remove from heat; stir in all remaining ingredients, except the cilantro. Sprinkle the cilantro over all.
  

Calories 120; total fat 1.5g (saturated fat 0g); protein 5g; carbohydrates 22g; fiber 4g; cholesterol 0mg; sodium 580mg; vitamin A 510%; vitamin C 15%; calcium 15%; iron 10%

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

SERVE WITH

4 1-ounce slices country French bread, halved; 8 teaspoons stone-ground mustard; 4 slices reduced-fat Swiss cheese; ¼ pound (4 ounces) oven-roasted turkey; ½ medium red onion, sliced thin (½ cup); and 2 cups baby spinach: makes 4 sandwiches

Calories 180; total fat 6g (saturated fat 2.5g); protein 15g; carbohydrates 20g; fiber 2g; cholesterol 25mg; sodium 600mg; vitamin A 15%; vitamin C 4%; calcium 25%; iron 8%

3 medium apples, sliced (3 cups)

Calories 45; total fat 0g (saturated fat 0g); protein 0g; carbohydrates 11g; fiber 2g; cholesterol 0mg; sodium 0mg; vitamin A 0%; vitamin C 6%; calcium 0%; iron 0%

with Tortilla Chips with Avocado and Tomatoes

4 cups water

1 tablespoon liquid shrimp and crab boil, such as Zatarain's

1 pound raw medium shrimp, peeled

2 medium celery stalks, sliced thin (1 cup)

2 tablespoons light mayonnaise

1 tablespoon fat-free sour cream

2 tablespoons ketchup

2 teaspoons horseradish

1 tablespoon lemon juice

1 teaspoon Worcestershire sauce, optional

½ teaspoon salt

1 medium lemon, quartered

• Bring the water to a boil in a large saucepan over high heat. Add the shrimp and crab boil and shrimp, return to a boil, and cook 3 minutes or until shrimp are opaque in the center. Drain and place on a sheet of foil in a single layer to cool quickly, about 5 to 8 minutes.
  
• Meanwhile, combine all remaining ingredients except lemon in a medium bowl. Add the shrimp and stir until well blended. Serve with lemon wedges.
  

Calories 160; total fat 4.5g (saturated fat 0g); protein 24g; carbohydrates 6g; fiber 1g; cholesterol 175mg; sodium 640mg; vitamin A 6%; vitamin C 15%; calcium 8%; iron 15%

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

Good source of calcium

SERVE WITH

4 ounces low-fat tortilla chips

Calories 110; total fat 1g (saturated fat 0g); protein 2g; carbohydrates 24g; fiber 2g; cholesterol 0mg; sodium 200mg; vitamin A 0%; vitamin C 0%; calcium 4%; iron 2%

1 ripe medium avocado, diced (1 cup) and tossed with 1 pound tomatoes, diced (4 cups)

Calories 80; total fat 6g (saturated fat 1g); protein 2g; carbohydrates 8g; fiber 4g; cholesterol 0mg; sodium 10mg; vitamin A 20%; vitamin C 30%; calcium 2%; iron 2%

with Red Pepper Strips and Fresh Pear Slices

2½ cups (¾ pound) cooked diced chicken breast

¼ cup diet mayonnaise

¾ teaspoon curry powder

¼ teaspoon ground cumin

teaspoon salt