THE 1,500-Calorie-a-Day Cookbook (34 page)

Excellent source of fiber and vitamins A and C

Good source of iron

SERVE WITH

2 medium sweet potatoes (12 ounces), pierced, cooked in the microwave on High for 10 minutes until tender, and halved

Calories 100; total fat 0g (saturated fat 0g); protein 2g; carbohydrates 23g; fiber 4g; cholesterol 0mg; sodium 40mg; vitamin A 440%; vitamin C 35%; calcium 4%; iron 4%

3 cups broccoli florets, steamed and served with 1 medium lemon, quartered

Calories 15; total fat 0g (saturated fat 0g); protein 2g; carbohydrates 3g; fiber 2g; cholesterol 0mg; sodium 15mg; vitamin A 30%; vitamin C 80%; calcium 2%; iron 2%

with Asparagus Spear Salad and Toasted Sesame Seeds

¾ cup dry quick-cooking brown rice

¼ teaspoon dried tarragon leaves

¼ teaspoon garlic powder

½ teaspoon salt

¼ teaspoon black pepper

4 boneless pork chops, trimmed of fat (1 pound total)

1½ cups water

1 teaspoon grated lemon rind

1 tablespoon diet margarine

• Cook the rice with the tarragon in a small saucepan according to the package directions, omitting any salt or fat.
  
• Meanwhile, heat a medium nonstick skillet over medium heat until hot. In a small bowl, combine the garlic powder, ¼ teaspoon of the salt, and pepper. Sprinkle both sides of the pork with the garlic powder mixture. Coat the skillet with cooking spray; add the pork and cook 4 minutes on each side or until the meat is barely pink in the center. Remove from heat and place the pork on a separate plate.
  
• Add the cooked rice and remaining ingredients to the pan residue. Scrape the bottom of the skillet to release any drippings and mix it into the rice. Top with the pork.
  

Calories 300; total fat 8g (saturated fat 2g); protein 28g; carbohydrates 26g; fiber 2g; cholesterol 70mg; sodium 400mg; vitamin A 2%; vitamin C 2%; calcium 2%; iron 6%

Excellent source of iron

Good source of fiber and vitamins A and C

SERVE WITH

1 pound asparagus (about 20 spears), cooked quickly, cooled under cold water, and topped with ¼ cup reduced-fat balsamic salad dressing and 2 teaspoons toasted sesame seeds

Calories 50; total fat 1g (saturated fat 0g); protein 3g; carbohydrates 9g; fiber 2g; cholesterol 0mg; sodium 240mg; vitamin A 15%; vitamin C 10%; calcium 4%; iron 15%

with Corn on the Cob and Fresh String Beans

3 tablespoons reduced-fat olive oil vinaigrette

¼ cup finely chopped fresh parsley

½ medium garlic clove, minced

1 teaspoon grated lemon rind

1/8 to ¼ teaspoon pepper flakes

4 boneless pork chops, trimmed of fat (1 pound total)

• Combine all the ingredients, except the pork, in a small bowl and stir until well blended. Place the pork chops on a plate and brush 1 tablespoon of the parsley mixture evenly over both sides of all. Let stand 15 minutes.
  
• Heat a large nonstick skillet over medium-high heat until hot, and coat the skillet with cooking spray. Add the pork chops and cook 4 minutes. Turn, reduce heat to medium, and cook 3 minutes or until barely pink in the center. Remove from heat, top with the remaining parsley mixture, and let stand 3 minutes to absorb flavors slightly.
  

Calories 190; total fat 8g (saturated fat 2.5g); protein 25g; carbohydrates 1g; fiber 0g; cholesterol 70mg; sodium 170mg; vitamin A 6%; vitamin C 10%; calcium 2%; iron 6%

Excellent source of fiber and vitamin C

Good source of vitamin A and iron

SERVE WITH

4 medium ears of corn, boiled

Calories 140; total fat 1.5g (saturated fat 0g); protein 5g; carbohydrates 34g; fiber 2g; cholesterol 0mg; sodium 20mg; vitamin A 2%; vitamin C 6%; calcium 0%; iron 0%

1 pound green beans, steamed (3½ cups)

Calories 25; total fat 0g (saturated fat 0g); protein 1g; carbohydrates 7g; fiber 4g; cholesterol 0mg; sodium 0mg; vitamin A 6%; vitamin C 15%; calcium 6%; iron 2%

with Spring Strawberry-Melon Salad and Sweet Vinaigrette

¼ pound ground pork

½ cup matchstick carrots, chopped fine

1 teaspoon grated gingerroot

1/8 teaspoon dried pepper flakes, optional

24 wonton wrappers

2 cups water

2 14.5-ounce cans reduced-sodium chicken broth

2 teaspoons light soy sauce

4 medium green onions, chopped fine (½ cup)

• Combine the pork, carrots, ginger, and pepper flakes in a small bowl and stir to blend thoroughly. Fill the wontons according to the package directions.
  
• Add the water to a Dutch oven; place a collapsible steamer basket inside. Arrange the wontons in a single layer on the steamer basket—do not stack the wontons on top of each other. Bring to a boil over medium-high heat. Cover and steam 13 minutes (add ½ cup additional water, if needed, after 8 minutes to keep the oven from boiling dry).
  
• Remove the basket (with the wontons in it) from the Dutch oven. Discard any remaining water. To the Dutch oven, add the broth; bring to a boil over high heat; then add the wontons. (Note: The wontons may stick together. Do not pull them apart; submerge the entire steamer basket containing the wontons in the broth, and they will release immediately.)
  

Return just to a boil, remove the Dutch oven from heat, and remove the wontons from the broth with a slotted spoon. Place six wontons in each of four shallow soup bowls. Add the soy sauce to the broth, and spoon ¾ cup of the broth over each serving of wontons. Sprinkle evenly with the green onion.

Calories 250; total fat 7g (saturated fat 2.5g); protein 15g; carbohydrates 30g; fiber 2g; cholesterol 30mg; sodium 880mg; vitamin A 20%; vitamin C 6%; calcium 6%; iron 15%

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

Good source of calcium

SERVE WITH

4 cups baby spinach or spring greens topped with 2 cups sliced strawberries, 2 cups diced watermelon, ¼ cup chopped red onion, and ½ cup reduced-fat raspberry or ginger vinaigrette

Calories 110; total fat 0g (saturated fat 0g); protein 2g; carbohydrates 26g; fiber 3g; cholesterol 0mg; sodium 460mg; vitamin A 30%; vitamin C 100%; calcium 4%; iron 8%

with Vine-Ripened Tomato and Cucumber Salad

4 medium Yukon gold potatoes, scrubbed and pierced several times with a fork (1½ pounds total)

2 cups small broccoli florets (5 ounces)

¼ cup water

¾ cup fat-free milk

2 teaspoons cornstarch

1 tablespoon diet margarine

1 cup (4 ounces) reduced-fat shredded sharp cheddar cheese or 4 slices American cheese, torn into small pieces

1 to 2 teaspoons Worcestershire sauce

½ teaspoon salt ⅛ teaspoon cayenne

• Place the potatoes in the microwave and cook on High for 11 minutes or until tender when pierced with a fork. Set aside on a separate plate.
  
• Place the broccoli and water in a shallow microwave-safe pan or bowl, cover with plastic wrap, and microwave on High for 3 to 4 minutes or until tender crisp; drain well and set aside. Cover to keep warm.
  
• Meanwhile, bring all but 2 tablespoons of the milk to a simmer over medium heat in a medium saucepan. Combine the remaining 2 tablespoons milk with the cornstarch, and stir until cornstarch is completely dissolved. Whisk into the milk in the saucepan and continue to simmer slightly
  2 minutes, stirring frequently. Remove from heat and whisk in the margarine until melted. Whisk in the cheese, Worcestershire sauce, salt, and cayenne until the cheese is melted.
  
• To assemble, cut the potatoes almost in half lengthwise, fluff with a fork, spoon equal amounts of the cheese sauce over each potato, and top with broccoli.