THE 1,500-Calorie-a-Day Cookbook (25 page)

SERVE WITH

2 medium red bell peppers, cut into thin strips (2 cups)

Calories 20; total fat 0g (saturated fat 0g); protein 1g; carbohydrates 5g; fiber 2g; cholesterol 0mg; sodium 0mg; vitamin A 50%; vitamin C 270%; calcium 0%; iron 2%

4 medium star fruit, sliced (4 cups)

Calories 30; total fat 0g (saturated fat 0g); protein 1g; carbohydrates 6g; fiber 3g; cholesterol 0mg; sodium 0mg; vitamin A 2%; vitamin C 50%; calcium 0%; iron 0%

8 sugar-free frozen fruit pops

Calories 35; total fat 0g (saturated fat 0g); protein 0g; carbohydrates 6g; fiber 0g; cholesterol 0mg; sodium 5mg; vitamin A 0%; vitamin C 20%; calcium 0%; iron 0%

with Cinnamon-Sugared Apple Slices

¼ cup honey mustard

1½ tablespoons diet mayonnaise

4 boneless, skinless chicken breast halves (1 pound total), flattened to ¼-inch thickness

Freshly ground black pepper to taste

¼ teaspoon salt

4 1-ounce slices reduced-fat Swiss cheese

2 whole-wheat English muffins, halved

¼ cup thinly sliced red onion 2 cups (4 ounces) packed spring greens

• Combine the mustard and mayonnaise in a small bowl and set aside.
  
• Sprinkle both sides of the chicken pieces with the pepper and salt. Heat a nonstick skillet over medium-high heat until hot, and coat the skillet with cooking spray. Cook the chicken 2 to 3 minutes on each side or until no longer pink in the center. Remove from heat, top each chicken piece with a cheese slice, cover, and let stand 1 minute to allow the cheese to melt slightly.
  
• Meanwhile, toast the muffins and spread equal amounts of the mustard mixture on each muffin half. Top the muffin halves with equal amounts of the onion and greens. Top each with the chicken and cheese.
  

Calories 310; total fat 8g (saturated fat 2.5g); protein 37g; carbohydrates 19g; fiber 2g; cholesterol 80mg; sodium 480mg; vitamin A 10%; vitamin C 8%; calcium 25%; iron 8%

Excellent source of calcium

Good source of fiber and vitamins A and C

SERVE WITH

3 medium apples, sliced (3 cups), sprinkled with 2 teaspoons cinnamon sugar

Calories 45; total fat 0g (saturated fat 0g); protein 0g; carbohydrates 12g; fiber 1g; cholesterol 0mg; sodium 0mg; vitamin A 0%; vitamin C 6%; calcium 0%; iron 0%

with Baked Potato Chips, Celery Sticks, and Watermelon

8 slices reduced-calorie rye bread

2 tablespoons plus 2 teaspoons dijonnaise

4 1-ounce slices reduced-fat Swiss cheese

¼ pound turkey ham, sliced thin

8 medium green onions (white part only), chopped fine (½ cup)

• Lightly spray one side of each of the bread slices with cooking spray. Turn the slices over and spoon 1 teaspoon of the dijonnaise on each. Top four bread slices with a cheese slice and equal amounts of the turkey and onion. Top with the other four bread slices, dijonnaise side down.
  

Heat a large nonstick skillet over medium heat until hot, and coat skillet with cooking spray. Add the sandwiches and cook 3 minutes or until golden brown. Coat the bread with cooking spray, turn, and cook 2 to 3 minutes or until browned on the bottom.

Remove from heat and let stand, covered, 2 minutes.

Calories 190; total fat 6g (saturated fat 2.5g); protein 16g; carbohydrates 22g; fiber 6g; cholesterol 25mg; sodium 580mg; vitamin A 6%; vitamin C 4%; calcium 25%; iron 10%

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

Good source of iron

SERVE WITH

4 ounces baked fat-free potato chips

Calories 80; total fat 0g (saturated fat 0g); protein 2g; carbohydrates 17g; fiber 1g; cholesterol 0mg; sodium 180mg; vitamin A 0%; vitamin C 15%; 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%

6 cups watermelon cubes

Calories 70; total fat 0g (saturated fat 0g); protein 1g; carbohydrates 17g; fiber 1g; cholesterol 0mg; sodium 0mg; vitamin A 25%; vitamin C 30%; calcium 2%; iron 4%

with Grapefruit Sections and Baby Carrots

8 ounces French country bread or sourdough bread, cut in 4 slices

½ cup (4 ounces) light garlic and herb cream cheese spread, such as Alouette

16 small fresh basil leaves

1 medium tomato, sliced thin (1 cup)

2 cups (4 ounces) packed spring greens

¼ pound oven-roasted deli turkey, sliced thin

• Place the bread slices on a baking sheet and place in a cold oven. Set the oven for 350°F. Turn the bread after 4 minutes. When the oven reaches 350°F (about 8 minutes total), turn it off, remove the bread, and cool completely.
  
• Top each slice with equal amounts of (in order) the cheese spread, basil, tomato slices, greens, and turkey. Serve open face; cut in half, if desired.
  

Calories 260; total fat 7g (saturated fat 3.5g); protein 13g; carbohydrates 35g; fiber 2g; cholesterol 35mg; sodium 830mg; vitamin A 20%; vitamin C 15%; calcium 15%; iron 10%

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

SERVE WITH

3 cups pink grapefruit sections

Calories 60; total fat 0g (saturated fat 0g); protein 1g; carbohydrates 14g; fiber 2g; cholesterol 0mg; sodium 0mg; vitamin A 30%; vitamin C 100%; calcium 2%; iron 0%

1 pound baby carrots (about 40 total)

Calories 40; total fat 0g (saturated fat 0g); protein 1g; carbohydrates 9g; fiber 2g; cholesterol 0mg; sodium 90mg; vitamin A 310%; vitamin C 15%; calcium 4%; iron 4%

with Sweet Grape Tomatoes and Pineapple Spears

6 ounces Italian bread, cut into 8 slices, lightly toasted, and cooled

2 medium garlic cloves, halved crosswise

4 cups (8 ounces) packed spring greens

1 15.5-ounce can navy beans, rinsed and drained

¼ cup finely chopped red onion

2 tablespoons chopped fresh basil 2 tablespoons plus 2 teaspoons extra-virgin olive oil

1 tablespoon plus 1 teaspoon lemon juice or cider vinegar

• Rub the toasted bread lightly with garlic. Top each serving with equal amounts of the greens, beans, onion, and basil. Spoon 2 teaspoons of the oil and 1 teaspoon of the lemon juice over each serving.
  

Calories 290; total fat 11g (saturated fat 2g); protein 10g; carbohydrates 38g; fiber 6g; cholesterol 0mg; sodium 570mg; vitamin A 15%; vitamin C 10%; calcium 8%; iron 15%