THE 1,500-Calorie-a-Day Cookbook (35 page)

Calories 300; total fat 8g (saturated fat 4.5g); protein 14g; carbohydrates 43g; fiber 5g; cholesterol 20mg; sodium 620mg; vitamin A 30%; vitamin C 130%; calcium 30%; iron 10%

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

Good source of iron

SERVE WITH

4 medium tomatoes, sliced (4 cups), and ½ medium cucumber, peeled and sliced (1 cup), topped with 6 tablespoons fat-free salad dressing

Calories 50; total fat 0g (saturated fat 0g); protein 1g; carbohydrates 12g; fiber 2g; cholesterol 0mg; sodium 350mg; vitamin A 20%; vitamin C 30%; calcium 2%; iron 2%

with Tender Baby Spinach, Red Onion, and Grapefruit Salad with Raspberry Vinaigrette

6 ounces uncooked multigrain penne or rotini

1 cup (5 ounces) frozen shelled edamame, thawed

1 cup (5 ounces) sweet grape tomatoes, quartered

1 tablespoon fresh oregano leaves

¾ teaspoon fresh rosemary leaves, chopped

2 medium garlic cloves, minced

1 tablespoon extra-virgin olive oil

½ teaspoon salt

¾ cup (3 ounces) crumbled reduced-fat feta cheese

• Cook the pasta according to the package directions, omitting any salt or fat. Add the edamame during the last 5 minutes of cooking time. Drain the pasta mixture, reserving ¼ cup of the liquid. Combine the pasta mixture and its liquid with all remaining ingredients, except the feta, in a pasta or medium bowl. Sprinkle with the feta and toss gently. Serve hot or at room temperature.
  

Calories 290; total fat 8g (saturated fat 2g); protein 14g; carbohydrates 39g; fiber 6g; cholesterol 5mg; sodium 590mg; vitamin A 15%; vitamin C 15%; calcium 8%; iron 10%

Excellent source of fiber and vitamins A and C

Good source of calcium and iron

SERVE WITH

4 cups baby spinach, ½ medium red onion, sliced (½ cup), and 1 cup grapefruit sections topped with ¼ cup fat-free raspberry vinaigrette

Calories 50; total fat 0g (saturated fat 0g); protein 1g; carbohydrates 12g; fiber 2g; cholesterol 0mg; sodium 55mg; vitamin A 30%; vitamin C 40%; calcium 2%; iron 4%

with Shredded Lettuce, Avocado, and Tomato Salad and Warmed Soft Corn Tortillas

1 large yellow onion, chopped (1½ cups)

1½ cups water

¾ cup quick-cooking brown rice

1 15-ounce can black beans, rinsed and drained

1 4-ounce can chopped mild green chilies

½ 1.25-ounce packet chili seasoning

2 teaspoons extra-virgin olive oil

½ cup fat-free sour cream

2 to 3 tablespoons chopped fresh cilantro leaves

• Heat a large nonstick skillet over medium-high heat until hot, and coat the skillet with cooking spray. Add the onion, coat with cooking spray, and cook 6 minutes or until the edges begin to brown, stirring frequently.
  
• Stir in the water, rice, beans, and chilies. Bring to a boil over medium-high heat. Reduce heat, cover, and simmer 14 minutes or until the water is absorbed. Remove from heat, and add the chili seasoning and oil. Let stand 5 minutes, covered. Serve topped with the sour cream and cilantro.
  

Calories 210; total fat 4g (saturated fat 0.5g); protein 7g; carbohydrates 35g; fiber 6g; cholesterol 5mg; sodium 530mg; vitamin A 6%; vitamin C 15%; calcium 10%; iron 10%

Excellent source of fiber and vitamins A and C

Good source of calcium and iron

SERVE WITH

Top the rice-and-bean mixture with 2 cups shredded lettuce; 1 medium avocado, seeded and chopped (1 cup); ½ medium tomato, chopped (½ cup); and the juice of 1 medium lime

Calories 80; total fat 7g (saturated fat 1g); protein 1g; carbohydrates 6g; fiber 4g; cholesterol 0mg; sodium 5mg; vitamin A 40%; vitamin C 25%; calcium 2%; iron 4%

4 soft corn tortillas, warmed

Calories 60; total fat 0.5g (saturated fat 0g); protein 1g; carbohydrates 12g; fiber 2g; cholesterol 0mg; sodium 10mg; vitamin A 0%; vitamin C 0%; calcium 2%; iron 2%

with Baby Limas and Creamy Dill Cucumbers

1 medium yellow onion, chopped (1 cup)

1 medium yellow squash, sliced thin (1 cup)

1 medium zucchini, sliced thin (1 cup)

1 cup (5 ounces) frozen corn, thawed

1 10.75-ounce can reduced-fat cream of mushroom condensed soup

¼ cup water

¼ teaspoon dried thyme or sage

1/8 teaspoon salt

¾ cup (3 ounces) shredded reduced-fat sharp cheddar cheese

½ cup cornbread stuffing

• Preheat the oven to 350°F.
  
• Heat a medium nonstick skillet over medium heat until hot, and coat the skillet with cooking spray. Add the onion, coat with cooking spray, and cook 4 minutes or until the onion is translucent, stirring frequently. Add the yellow squash, zucchini, corn, ½ the soup, water, and thyme. Stir until well blended, and bring to a boil over medium-high heat; cover and cook (still over medium-high heat) 3 minutes or until squash is tender, stirring after 2 minutes.
  
• Remove from heat; stir in the salt. Top with the remaining soup, using the back of a spoon to spread evenly over all. Sprinkle evenly with the cheese and cornbread stuffing. Bake, uncovered, 10 minutes or until bubbly around the edges. Remove from the oven and let stand 5 minutes to absorb flavors.
  

Calories 210; total fat 7g (saturated fat 4g); protein 10g; carbohydrates 27g; fiber 4g; cholesterol 20mg; sodium 900mg; vitamin A 8%; vitamin C 40%; calcium 20%; iron 6%

Excellent source of fiber, vitamin C, and calcium

Good source of vitamin A and iron

SERVE WITH

2 cups frozen baby limas, steamed (10 ounces)

Calories 100; total fat 0g (saturated fat 0g); protein 5g; carbohydrates 18g; fiber 4g; cholesterol 0mg; sodium 85mg; vitamin A 4%; vitamin C 25%; calcium 2%; iron 8%

1½ medium cucumbers, peeled, sliced (3 cups), drizzled with ¼ cup fat-free ranch dressing, and sprinkled with ¼ teaspoon dried dill weed

Calories 40; total fat 0g (saturated fat 0g); protein 1g; carbohydrates 9g; fiber 1g; cholesterol 0mg; sodium 180mg; vitamin A 4%; vitamin C 10%; calcium 2%; iron 2%

with Summer Squash Stir-Fry and Spinach-Mandarin Salad

½ 22-ounce package frozen mashed potatoes

1⅓ cups fat-free milk

¼ teaspoon salt