THE 1,500-Calorie-a-Day Cookbook (22 page)

1 8-ounce can sliced water chestnuts, drained and chopped

½ cup golden raisins

¼ cup (approximately; 1 ounce) sliced almonds, toasted

• Combine the chicken, mayonnaise, curry powder, cumin, and salt in a large bowl; stir until well blended. Add the remaining ingredients and stir until just blended. Let stand 15 minutes to absorb flavors and to allow the curry to give the salad a yellowish color.
  

Calories 310; total fat 12g (saturated fat 1g); protein 29g; carbohydrates 22g; fiber 3g; cholesterol 75mg; sodium 340mg; vitamin A 0%; vitamin C 2%; calcium 4%; iron 8%

Excellent source of fiber and vitamins A and C

Good source of iron

SERVE WITH

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

Calories 10; total fat 0g (saturated fat 0g); protein 0g; carbohydrates 2g; fiber 1g; cholesterol 0mg; sodium 0mg; vitamin A 20%; vitamin C 110%; calcium 0%; iron 0%

1 medium pear, sliced (1 cup)

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

with Diced Cantaloupe and Fresh Raspberries

2 6-ounce cans tuna in water, rinsed and drained

¼ cup plus 2 tablespoons diet mayonnaise

¼ cup fat-free sour cream

¼ cup sweet pickle relish

1 teaspoon prepared mustard

¼ teaspoon salt

4 large hard-boiled eggs, 2 yolks discarded, chopped

2 medium celery stalks, chopped fine (about 1 cup total)

4 cups spring greens

• Combine the tuna, mayonnaise, sour cream, relish, mustard, and salt; stir until well blended. Stir in the eggs and celery until blended. Let stand 10 minutes to absorb flavors, and serve over individual beds of greens.
  

Calories 270; total fat 10g (saturated fat 1g); protein 29g; carbohydrates 13g; fiber 1g; cholesterol 170mg; sodium 870mg; vitamin A 20%; vitamin C 8%; calcium 6%; iron 6%

Excellent source of vitamins A and C

Good source of fiber

SERVE WITH

4 cups diced cantaloupe topped with 1 cup fresh raspberries

Calories 70; total fat 0g (saturated fat 0g); protein 2g; carbohydrates 16g; fiber 3g; cholesterol 0mg; sodium 25mg; vitamin A 110%; vitamin C 110%; calcium 2%; iron 2%

with Baby Spinach and Fruit Juice Blend Fizzer

4 ounces whole-wheat or multigrain rotini

6 ounces whole green beans, stems removed, halved (about 1½ cups)

2 cups (about 10 ounces) diced cooked chicken breast

½ medium red onion, sliced thin (½ cup)

¼ cup light olive oil vinaigrette

½ teaspoon Dijon mustard

1 tablespoon fresh or 1 teaspoon dried oregano

¼ teaspoon salt

¼ teaspoon black pepper

¼ cup (1 ounce) reduced-fat crumbled blue cheese

• Cook the pasta according to the package directions, omitting any salt or fat. Add the beans during the last 4 minutes of cooking. Drain well and run under cold water to cool quickly. Shake off any excess liquid.
  
• Meanwhile, combine the remaining ingredients, except the blue cheese, in a large bowl. Toss to coat evenly. Add the cooled pasta mixture and toss gently yet thoroughly to blend well. Add the cheese and toss gently. Let stand 5 minutes to absorb flavors.
  

Calories 300; total fat 9g (saturated fat 2.5g); protein 29g; carbohydrates 29g; fiber 6g; cholesterol 65mg; sodium 430mg; vitamin A 10%; vitamin C 15%; calcium 10%; iron 10%

Excellent source of fiber and vitamins A and C

Good source of calcium and iron

SERVE WITH

4 cups baby spinach (as a bed for the salad)

Calories 10; total fat 0g (saturated fat 0g); protein 1g; carbohydrates 3g; fiber 1g; cholesterol 0mg; sodium 40mg; vitamin A 15%; vitamin C 6%; calcium 2%; iron 4%

4 cups light orange, strawberry, and banana juice mixed with 2 cups diet ginger ale

Calories 35; total fat 0g (saturated fat 0g); protein 1g; carbohydrates 9g; fiber 0g; cholesterol 0mg; sodium 20mg; vitamin A 0%; vitamin C 100%; calcium 0%; iron 0%

with Asparagus Spears and Nectarine Slices

2 cups (½ pound) diced extra-lean ham

8 cups water

1½ pounds red potatoes, scrubbed and cut into ½-inch cubes (6 cups)

½ cup light mayonnaise

2 teaspoons prepared mustard or to taste

1½ medium celery stalks, chopped fine (1½ cups)

½ medium yellow onion, chopped fine (½ cup)

Freshly ground black pepper to taste

• Place a Dutch oven over medium-high heat until hot, and coat it with cooking spray. Add the ham, and cook 3 to 4 minutes or until beginning to brown, stirring occasionally. Remove from the Dutch oven and place in a large bowl; set aside.
  
• Add the water to any pan residue in the Dutch oven and bring to a boil over high heat. Add the potatoes, return to a boil, and continue to boil 5 minutes or until potatoes are tender.
  
• Meanwhile, combine the mayonnaise, mustard, celery, and onion in the large bowl with the ham. Stir until well blended and set aside.
  
• Drain the potatoes in a colander and run under cold water until cool; shake off any excess liquid and add to the ham mixture. Stir gently yet thoroughly until well blended. Top with black pepper.
  

Calories 300; total fat 12g (saturated fat 0.5g); protein 13g; carbohydrates 35g; fiber 4g; cholesterol 35mg; sodium 930mg; vitamin A 2%; vitamin C 60%; calcium 4%; iron 10%

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

SERVE WITH

1 pound fresh asparagus (about 20 spears), cooked 2 minutes, cooled under cold water, and served as a salad bed

Calories 20; total fat 0g (saturated fat 0g); protein 2g; carbohydrates 4g; fiber 2g; cholesterol 0mg; sodium 0mg; vitamin A 15%; vitamin C 10%; calcium 2%; iron 10%

2 medium nectarines or peaches, pitted and sliced (2 cups)

Calories 35; total fat 0g (saturated fat 0g); protein 1g; carbohydrates 8g; fiber 1g; cholesterol 0mg; sodium 0mg; vitamin A 2%; vitamin C 8%; calcium 0%; iron 2%

with Tortilla Chips, Sour Cream, and Baby Carrots

1½ cups (8 ounces) sweet grape tomatoes, halved

1 15-ounce can black beans, rinsed and drained

4 ounces mozzarella cheese, cut into ¼-inch cubes

½ medium green bell pepper, chopped fine (½ cup)

⅓ cup finely chopped onion

¼ cup chopped fresh cilantro

3 tablespoons fat-free Italian salad dressing

2 tablespoons lime juice or to taste