Read THE 1,500-Calorie-a-Day Cookbook Online
Authors: Nancy S. Hughes
Excellent source of vitamins A and C, calcium, and fiber
Good source of iron
Makes 4 filled tortillas total |
Serves 4 |
SERVE WITH
3 cups orange juice
Calories 80; total fat 0.5g (saturated fat 0g); protein 1g; carbohydrates 19g; fiber 0g; cholesterol 0mg; sodium 0mg; vitamin A 6%; vitamin C 130%; calcium 2%; iron 2%
2 medium bananas, peeled and sliced (2 cups)
Calories 50; total fat 0g (saturated fat 0g); protein 1g; carbohydrates 13g; fiber 2g; cholesterol 0mg; sodium 0mg; vitamin A 0%; vitamin C 8%; calcium 0%; iron 0%Country Garden Frittata
with Olive-Oiled Country French Bread and Vegetable Juice
Calories 350; total fat 12g (saturated fat 3.5g); protein 21g; carbohydrates 41g; fiber 5g; cholesterol 25mg; sodium 850mg; vitamin A 60%; vitamin C 190%; calcium 15%; iron 20% |
3 ounces bulk 50% less-fat pork sausage, such as Jimmy Dean
1 medium green bell pepper, chopped (1 cup)
½ medium yellow onion, chopped (½ cup)
1 cup egg substitute
1 teaspoon Worcestershire sauce
¼ teaspoon salt
1½ cups (8 ounces) frozen corn kernels, thawed
cup (1½ ounces) finely shredded reduced-fat sharp cheddar cheese
Calories 200; total fat 7g (saturated fat 3g); protein 18g; carbohydrates 19g; fiber 2g; cholesterol 25mg; sodium 580mg; vitamin A 35%; vitamin C 120%; calcium 10%; iron 10%
TIME-SHAVER TIP: |
Excellent source of vitamins A and C and fiber
Good source of calcium and iron
Makes 1 9-inch frittata total |
Serves 4 |
SERVE WITH
4 ounces country French bread, cut into 4 slices, lightly toasted, and drizzled with 4 teaspoons extra-virgin olive oil
Calories 120; total fat 5g (saturated fat 0.5g); protein 2g; carbohydrates 14g; fiber 1g; cholesterol 0mg; sodium 180mg; vitamin A 0%; vitamin C 0%; calcium 2%; iron 4%
3 cups low-sodium vegetable juice
Calories 35; total fat 0g (saturated fat 0g); protein 1g; carbohydrates 8g; fiber 1g; cholesterol 0mg; sodium 100mg; vitamin A 30%; vitamin C 70%; calcium 2%; iron 2%Mini Ham and Potato Quiches
with Tomato and Avocado Slices, and Citrus Juice Blend
Calories 340; total fat 13g (saturated fat 4g); protein 19g; carbohydrates 35g; fiber 5g; cholesterol 35mg; sodium 860mg; vitamin A 90%; vitamin C 120%; calcium 20%; iron 10% |
1 cup egg substitute
2 cups refrigerated shredded potatoes
4 medium green onions, chopped fine (½ cup)
1 cup (4 ounces) extra-lean turkey ham, sliced thin and chopped
3 ¾-ounce wedges Swiss cheese spread, such as Laughing
Cow, cut into small pieces
½ cup (2 ounces) shredded reduced-fat sharp cheddar cheese
Calories 170; total fat 6g (saturated fat 3g); protein 18g; carbohydrates 10g; fiber 1g; cholesterol 35mg; sodium 820mg; vitamin A 10%; vitamin C 8%; calcium 20%; iron 8%
COOK'S NOTE: |
Excellent source of fiber, vitamins A and C, and calcium
Good source of iron
Makes 12 mini quiches total |
Serves 4 |
SERVE WITH
2 medium tomatoes, sliced (2 cups)
Calories 10; total fat 0g (saturated fat 0g); protein 0g; carbohydrates 2g; fiber 1g; cholesterol 0mg; sodium 0mg; vitamin A 10%; vitamin C 10%; calcium 0%; iron 0%
1 ripe medium avocado, sliced (1 cup)
Calories 80; total fat 7g (saturated fat 1g); protein 1g; carbohydrates 4g; fiber 3g; cholesterol 0mg; sodium 0mg; vitamin A 2%; vitamin C 8%; calcium 0%; iron 2%
3 cups citrus juice blend, such as V8 VFusion
Calories 80; total fat 0g (saturated fat 0g); protein 0g; carbohydrates 19g; fiber 0g; cholesterol 0mg; sodium 35mg; vitamin A 70%; vitamin C 90%; calcium 0%; iron 0%English Muffin Pizza Scramble
with Tropical Fruit Juice and Nectarine Slices
Calories 350; total fat 10g (saturated fat 4g); protein 23g; carbohydrates 46g; fiber 5g; cholesterol 25mg; sodium 970mg; vitamin A 15%; vitamin C 80%; calcium 30%; iron 15% |
4 whole-wheat English muffins, halved
1 cup egg substitute
1 teaspoon dried oregano leaves
teaspoon dried pepper flakes
½ cup pizza sauce
16 small turkey pepperoni slices
1 cup (4 ounces) shredded mozzarella cheese
1 tablespoon grated Parmesan cheese
Calories 290; total fat 10g (saturated fat 4g); protein 22g; carbohydrates 31g; fiber 4g; cholesterol 25mg; sodium 930mg; vitamin A 15%; vitamin C 2%; calcium 30%; iron 15%
COOK'S NOTE: |
Excellent source of fiber, vitamin C, and calcium
Good source of vitamin A and iron
Makes 8 muffin pizzas total |
Serves 4 |
SERVE WITH
3 cups light orange, strawberry, and banana juice mixed with 2 cups diet ginger ale
Calories 25; total fat 0g (saturated fat 0g); protein 1g; carbohydrates 7g; fiber 0g; cholesterol 0mg; sodium 35mg; vitamin A 0%; vitamin C 70%; calcium 0%; iron 0%
2 medium nectarines or peaches, pitted and sliced (2 cups)