THE 1,500-Calorie-a-Day Cookbook (24 page)

Calories 280; total fat 7g (saturated fat 2.5g); protein 30g; carbohydrates 29g; fiber 3g; cholesterol 75mg; sodium 510mg; vitamin A 10%; vitamin C 8%; calcium 10%; iron 10%

Excellent source of vitamins A and C

Good source of fiber, calcium, and iron

SERVE WITH

2 medium mangoes, peeled and diced (2 cups)

Calories 70; total fat 0g (saturated fat 0g); protein 1g; carbohydrates 18g; fiber 2g; cholesterol 0mg; sodium 0mg; vitamin A 15%; vitamin C 50%; calcium 2%; iron 0%

with Corn on the Cob and Celery Stalks

¾ pound 99% fat-free ground turkey breast

1 14.5-ounce can diced tomatoes with onions and peppers, reserving liquid

2 teaspoons Worcestershire sauce

2 tablespoons ketchup

1 cup frozen green bell peppers, thawed

1 teaspoon beef bouillon granules

4 whole-wheat hamburger buns, lightly toasted

• Heat a large nonstick skillet over medium-high heat until hot, and coat the skillet with cooking spray. Add the turkey and cook until no longer pink, stirring constantly. Add the remaining ingredients except the buns, reduce heat, cover, and simmer 10 minutes, stirring occasionally.
  
• If time allows, let stand 15 minutes to absorb flavors before serving.
  
• Spoon equal amounts on each of the buns.
  

Calories 250; total fat 3.5g (saturated fat 0g); protein 26g; carbohydrates 33g; fiber 5g; cholesterol 35mg; sodium 930mg; vitamin A 10%; vitamin C 50%; calcium 6%; iron 15%

Excellent source of fiber, vitamin C, and iron

Good source of vitamin A

SERVE WITH

4 medium ears of corn, boiled

Calories 90; total fat 2.5g (saturated fat 0g); protein 4g; carbohydrates 16g; fiber 2g; cholesterol 0mg; sodium 0mg; vitamin A 2%; vitamin C 10%; calcium 0%; iron 2%

4 medium celery stalks, trimmed and cut into 3 pieces each

Calories 10; total fat 0g (saturated fat 0g); protein 1g; carbohydrates 2g; fiber 1g; cholesterol 0mg; sodium 50mg; vitamin A 2%; vitamin C 8%; calcium 2%; iron 2%

with Speed-Baked Sweet Potato Halves

10 ounces smoked turkey sausage

1 medium green bell pepper, chopped (1 cup)

1 medium yellow onion, chopped (1 cup)

¼ cup water

4 whole-wheat hot dog buns, lightly toasted

1 tablespoon plus 1 teaspoon honey mustard

• Cut the sausage in half lengthwise. Cut each sausage half in half crosswise, creating four pieces total.
  
• Heat a large nonstick skillet over medium-high heat until hot, and coat the skillet with cooking spray. Add the bell pepper and onion, coat them with cooking spray, and cook 8 minutes or until richly browned, stirring frequently. Add the water and cook 30 seconds or until almost evaporated. Place in a small bowl, cover with foil, and set aside.
  
• Coat the skillet with cooking spray and heat over medium-high heat. Add the sausage and cook 4 minutes or until browned, stirring frequently.
  
• To serve, place a piece of sausage on each of the buns, spoon 1 teaspoon of the honey mustard on each, and top with the pepper mixture.
  

Calories 240; total fat 4g (saturated fat 1g); protein 13g; carbohydrates 36g; fiber 4g; cholesterol 25mg; sodium 830mg; vitamin A 2%; vitamin C 60%; calcium 8%; iron 10%

Excellent source of fiber and vitamins A and C

Good source of calcium and iron

SERVE WITH

2 medium sweet potatoes (12 ounces), pierced, cooked in the microwave on High for 6 to 8 minutes until tender, halved, and topped with 4 teaspoons diet margarine

Calories 120; total fat 1.5g (saturated fat 0g); protein 2g; carbohydrates 24g; fiber 4g; cholesterol 0mg; sodium 70mg; vitamin A 440%; vitamin C 35%; calcium 4%; iron 4%

with Fresh Broccoli and Cucumber Rounds with Dipping Sauce

¾ pound extra-lean ground beef

¼ pound 50% less-fat bulk pork sausage, such as Jimmy Dean

3 tablespoons steak sauce, such as A.1.

½ teaspoon salt-free steak grilling blend, such as Mrs. Dash

4 whole-wheat hamburger buns

4 teaspoons ketchup

4 thin red onion slices

4 romaine or red lettuce leaves

• Preheat the broiler.
  
• Combine the ground beef, sausage, and steak sauce in a medium bowl, being careful not to overwork the meat. Shape into four patties and sprinkle evenly with the grilling blend. Place on a broiler rack and pan, and broil at least 4 inches from heat source, 5 minutes on each side. Remove from the broiler.
  
• Place the cut side of buns under the broiler, watching closely so they do not burn. Place the beef patties on the buns with ketchup, onion, and lettuce.
  

Calories 300; total fat 11g (saturated fat 3.5g); protein 25g; carbohydrates 27g; fiber 4g; cholesterol 65mg; sodium 670mg; vitamin A 10%; vitamin C 4%; calcium 6%; iron 15%

Excellent source of fiber and vitamins A and C

Good source of calcium and iron

SERVE WITH

1½ cups broccoli florets and ½ medium cucumber, peeled and sliced (1 cup), with ¼ cup fat-free creamy salad dressing mixed with ¼ cup fat-free sour cream

Calories 50; total fat 0g (saturated fat 0g); protein 2g; carbohydrates 10g; fiber 1g; cholesterol 0mg; sodium 200mg; vitamin A 20%; vitamin C 45%; calcium 4%; iron 2%

with Red Bell Pepper Strips, Star Fruit, and Frozen Fruit Pops

8 ounces sourdough or Tuscan-style bread, cut into 8 slices

2 tablespoons plus 2 teaspoons fat-free Italian salad dressing

4 1-ounce slices reduced-fat provolone cheese

4 medium plum tomatoes, sliced (2 cups)

16 fresh basil leaves

1 cup (2 ounces) packed baby spinach or regular spinach, chopped coarse

16 pitted kalamata olives, chopped

• Lightly spray one side of each of the bread slices with cooking spray. Turn the slices over and spoon 1 teaspoon of the salad dressing on each. Top four bread slices with a cheese slice and equal amounts of the tomato, basil, spinach, and olives. Top with the other four bread slices, salad dressing side down.
  
• Heat a large nonstick skillet over medium heat until hot, and coat the skillet with cooking spray. Add the sandwiches and cook 1½ to 2 minutes or until lightly golden, turn, and reduce heat to medium low. (Add weight to the sandwiches by covering them with a sheet of foil and topping with a dinner plate and a couple of cans of soup or vegetables.) Cook 2 minutes or until browned on the bottom. Remove from heat and let stand, covered, 2 minutes.
  

Calories 270; total fat 9g (saturated fat 3g); protein 11g; carbohydrates 35g; fiber 3g; cholesterol 10mg; sodium 880mg; vitamin A 25%; vitamin C 15%; calcium 20%; iron 10%

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

Good source of iron