THE 1,500-Calorie-a-Day Cookbook (3 page)

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

Good source of calcium

SERVE WITH

2 cups raspberry-cranberry juice

Calories 50; total fat 0g (saturated fat 0g); protein 0g; carbohydrates 13g; fiber 0g; cholesterol 0mg; sodium 0mg; vitamin A 0%; vitamin C 10%; calcium 0%; iron 2%

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%

4 slices reduced-calorie whole-wheat bread, toasted

Calories 40; total fat 0g (saturated fat 0g); protein 2g; carbohydrates 9g; fiber 4g; cholesterol 0mg; sodium 120mg; vitamin A 0%; vitamin C 0%; calcium 2%; iron 4%

with Bran Muffins, Cantaloupe Wedges, and Cold Milk

Calories 350; total fat 8g (saturated fat 3g); protein 21g; carbohydrates 50g; fiber 6g; cholesterol 25mg; sodium 890mg; vitamin A 70%; vitamin C 100%; calcium 35%; iron 15%

1 medium poblano chili pepper, seeded and chopped fine (¾ cup)

4 slices Canadian bacon (4 ounces total)

1 large tomato, cut into 4 slices

½ cup (2 ounces) shredded reduced-fat sharp cheddar cheese

• Heat a medium nonstick skillet over medium-high heat until hot, and coat the skillet with cooking spray. Add the pepper and coat with cooking spray; cook 2 minutes or until beginning to brown on the edges, stirring frequently. Remove from the skillet and set aside on a separate plate.
  
• Recoat the skillet with cooking spray. Add the Canadian bacon and cook 1 minute; turn. Reduce heat to medium low; top with the tomato slices, cheese, and pepper; cover and cook 5 minutes or until cheese melts. Remove from heat, uncover, and let stand 3 minutes to absorb flavors and cool slightly.
  

Calories 110; total fat 5g (saturated fat 2.5g); protein 10g; carbohydrates 5g; fiber 1g; cholesterol 25mg; sodium 520mg; vitamin A 15%; vitamin C 50%; calcium 10%; iron 2%

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

Good source of iron

SERVE WITH

4 bran muffins with raisins

Calories 150; total fat 2.5g (saturated fat 0g); protein 4g; carbohydrates 30g; fiber 4g; cholesterol 0mg; sodium 260mg; vitamin A 0%; vitamin C 2%; calcium 4%; iron 10%

½ medium cantaloupe, seeded and cut into 4 wedges

Calories 25; total fat 0g (saturated fat 0g); protein 1g; carbohydrates 6g; fiber 1g; cholesterol 0mg; sodium 10mg; vitamin A 45%; vitamin C 40%; calcium 0%; iron 0%

3 cups fat-free milk

Calories 70; total fat 0g (saturated fat 0g); protein 7g; carbohydrates 10g; fiber 0g; cholesterol 0mg; sodium 100mg; vitamin A 8%; vitamin C 2%; calcium 20%; iron 0%

with Hash Browns and Honeydew Melon

1 medium onion, sliced thin (1 cup)

1 pound boneless top round steak, about ½ inch thick, trimmed of fat and cut into 4 pieces

1 teaspoon salt-free steak seasoning grill blend

¼ cup water

¼ teaspoon salt

• Place a large nonstick skillet over medium-high heat until hot; coat the skillet with cooking spray. Add the onion and coat with cooking spray; cook 5 to 6 minutes or until beginning to turn a rich brown, stirring frequently. Remove from the skillet and set aside.
  
• Return the skillet to medium-high heat and recoat it with cooking spray. Sprinkle both sides of the beef with the steak seasoning and cook 2 minutes; turn and cook 1 minute or to desired doneness. Place on a plate and set aside. Add the onion to the skillet with the water and salt; bring to a boil and cook 15 seconds, stirring constantly. Top the steaks with the onion mixture and serve immediately for peak flavors.
  

Calories 170; total fat 4.5g (saturated fat 1.5g); protein 25g; carbohydrates 4g; fiber 1g; cholesterol 50mg; sodium 210mg; vitamin A 0%; vitamin C 4%; calcium 4%; iron 10%

Excellent source of fiber and vitamins A and C

Good source of iron

SERVE WITH

1 1-pound, 4-ounce package refrigerated diced potatoes with onions, cooked according to package instructions, but with only 1 tablespoon oil and ¼ teaspoon salt

Calories 140; total fat 3.5g (saturated fat 0g); protein 3g; carbohydrates 28g; fiber 3g; cholesterol 0mg; sodium 190mg; vitamin A 0%; vitamin C 2%; calcium 0%; iron 0%

3 cups diced honeydew

Calories 40; total fat 0g (saturated fat 0g); protein 1g; carbohydrates 10g; fiber 1g; cholesterol 0mg; sodium 20mg; vitamin A 80%; vitamin C 70%; calcium 2%; iron 2%

with Toasted Waffles and Sour Cream

Calories 350; total fat 6g (saturated fat 1.5g); protein 13g; carbohydrates 65g; fiber 4g; cholesterol 25mg; sodium 640mg; vitamin A 20%; vitamin C 20%; calcium 10%; iron 15%

1 20-ounce can pineapple slices in juice, undrained

2 tablespoons packed dark brown sugar

2 tablespoons diet margarine

¼ teaspoon ground cinnamon

8 lean breakfast turkey sausage links

• Place eight pineapple slices and ¼ cup of the juice in a medium bowl. Store remaining pineapple and juice in the refrigerator for later use.
  
• Place a large nonstick skillet over medium-high heat; add the sugar, margarine, and cinnamon. When the margarine is melted, stir and add the pineapple slices (not the juice) in a single layer. Cook 5 minutes or until richly browned, turning frequently, and set aside on serving platter. Cover to keep warm, if desired.
  
• Coat the pan residue with cooking spray, and reduce heat to medium. Add the sausages and coat with cooking spray; cook 14 minutes or until the meat reaches 170°F, turning frequently,
  using two utensils for easy handling. (You may need to reduce the heat to medium low if the sausages are browning too quickly.) Place on a serving platter with the pineapple.
  
• Increase the heat to medium high, add the reserved ¼ cup juice, and cook 45 seconds or until it measures 2 tablespoons. Drizzle evenly over the sausage.
  

Calories 190; total fat 4g (saturated fat 1g); protein 7g; carbohydrates 35g; fiber 1g; cholesterol 15mg; sodium 360mg; vitamin A 6%; vitamin C 20%; calcium 2%; iron 4%

Excellent source of vitamins A and C

Good source of fiber, calcium, and iron

SERVE WITH

4 multibran frozen waffles, toasted and topped with 4 tablespoons light, reduced-calorie pancake syrup and ¾ cup fat-free sour cream or plain nonfat yogurt

Calories 160; total fat 2.5g (saturated fat 0.5g); protein 6g; carbohydrates 30g; fiber 3g; cholesterol 10mg; sodium 280mg; vitamin A 15%; vitamin C 0%; calcium 10%; iron 10%

with Orange Juice and Honeydew-Blueberry Bowls

1 cup (4 ounces) turkey ham, sliced thin and chopped fine 4 ¾-ounce wedges light Swiss cheese spread, such as

Laughing Cow

½ to 1 teaspoon dried dill weed