THE 1,500-Calorie-a-Day Cookbook (10 page)

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

SERVE WITH

8 vegetarian sausage links, browned

Calories 60; total fat 2g (saturated fat 0g); protein 9g; carbohydrates 2g; fiber 1g; cholesterol 0mg; sodium 360mg; vitamin A 0%; vitamin C 0%; calcium 0%; iron 10%

2 cups cooked grits, seasoned with ¼ teaspoon salt and topped with 2 teaspoons diet margarine

Calories 80; total fat 1g (saturated fat 0g); protein 2g; carbohydrates 16g; fiber 0g; cholesterol 0mg; sodium 160mg; vitamin A 2%; vitamin C 0%; calcium 0%; iron 4%

4 cups mixed grapefruit and orange sections

Calories 80; total fat 0g (saturated fat 0g); protein 2g; carbohydrates 20g; fiber 3g; cholesterol 0mg; sodium 0mg; vitamin A 25%; vitamin C 150%; calcium 4%; iron 2%

with Vegetable Breakfast Patties and Honey-Drizzled English Muffins

2 tablespoons plus 2 teaspoons diet margarine

1 tablespoon plus 1 teaspoon packed dark brown sugar

½ teaspoon vanilla extract

2 large Fuji or Gala apples (about 1 pound total), halved and cored

• Combine the margarine, sugar, and vanilla in a small bowl, and stir until well blended.
  
• Pierce the skin of each apple half in several areas with a fork. Place each apple half in a 6-ounce custard baking dish, cut side up; cover with plastic wrap and microwave on High 2 minutes or until just tender. Top each with equal amounts of the sugar mixture.
  

Calories 100; total fat 3g (saturated fat 0.5g); protein 0g; carbohydrates 21g; fiber 3g; cholesterol 0mg; sodium 65mg; vitamin A 8%; vitamin C 8%; calcium 2%; iron 2%

Excellent source of fiber and iron

SERVE WITH

8 vegetable breakfast sausage patties, browned

Calories 160; total fat 6g (saturated fat 1g); protein 20g; carbohydrates 7g; fiber 4g; cholesterol 0mg; sodium 520mg; vitamin A 0%; vitamin C 0%; calcium 4%; iron 20%

2 whole-wheat English muffins, split, toasted, and drizzled with 1 tablespoon plus 1 teaspoon honey

Calories 90; total fat 1g (saturated fat 0g); protein 3g; carbohydrates 19g; fiber 2g; cholesterol 0mg; sodium 120mg; vitamin A 0%; vitamin C 0%; calcium 2%; iron 4%

with Toasted Buttery Raisin Bagels

4 cups whole strawberries, quartered

3 tablespoons pourable sugar substitute, such as Splenda

1 cup cereal, such as Special K or Fiber One

cup (1½ ounces) sliced almonds, toasted

2 tablespoons wheat germ

1 to 2 teaspoons grated lemon rind

4 6-ounce containers fat-free vanilla yogurt sweetened with aspartame (3 cups total)

• Combine the strawberries and sugar substitute in a medium bowl.
  
• Combine the remaining ingredients, except the yogurt, in a small bowl, and toss gently yet thoroughly until well blended.
  
• Spoon the yogurt into four shallow soup bowls, top with equal amounts of the berries and sprinkle the cereal mixture on top of each.
  

Calories 250; total fat 7g (saturated fat 0.5g); protein 11g; carbohydrates 37g; fiber 5g; cholesterol 5mg; sodium 160mg; vitamin A 4%; vitamin C 160%; calcium 30%; iron 20%

Excellent source of fiber, vitamin C, calcium, and iron

SERVE WITH

2 raisin bagels, halved and toasted, and 4 teaspoons diet margarine

Calories 100; total fat 2g (saturated fat 0g); protein 4g; carbohydrates 20g; fiber 3g; cholesterol 0mg; sodium 150mg; vitamin A 4%; vitamin C 0%; calcium 10%; iron 4%

with Canadian Bacon and Whole-Wheat Toast

4 6-ounce containers light lemon chiffon or piña colada yogurt sweetened with aspartame (3 cups total)

2 cups diced fresh pineapple

2 ripe kiwi, peeled and sliced (1 cup)

1 medium banana, peeled and sliced (1 cup)

4 medium lemons

4 teaspoons sugar

• Spoon 1 container of yogurt into the center of four individual bread or dessert plates. Decoratively arrange equal amounts of the pineapple, kiwi, and banana slices around the yogurt.
  
• Grate 2 teaspoons of the lemon rind and sprinkle evenly over the fruit. In a small bowl, combine the juice from the lemons with the sugar and stir until well blended. Spoon evenly over each serving of fruit.
  

Calories 220; total fat 0g (saturated fat 0g); protein 9g; carbohydrates 47g; fiber 3g; cholesterol 5mg; sodium 130mg; vitamin A 2%; vitamin C 120%; calcium 40%; iron 2%