THE 1,500-Calorie-a-Day Cookbook (19 page)

8 large hard-boiled eggs, peeled and halved

½ 15.5-ounce can navy beans, rinsed and drained

2 tablespoons light mayonnaise

2 tablespoons fat-free sour cream

1 to 2 tablespoons sweet pickle relish

½ to 1 teaspoon prepared mustard

8 drops hot pepper sauce or to taste

Paprika

• Place four of the egg yolk halves in a blender or small food processor, discarding the remaining yolks. Add the beans, mayonnaise, sour cream, relish, mustard, and hot sauce; puree until smooth.
  
• Spoon equal amounts of the egg mixture into each of the egg white halves; sprinkle evenly with paprika.
  

SOUPS

• Chipotle Chicken and Hominy Chili Soup
  
• Black Bean–Poblano Chili Soup
  
• Smoked White Bean Soup
  
• Fresh Basil, Tomato, and Navy Bean Soup
  
• Chunky Ham and String Bean Soup
  
• Creamy Shrimp and Corn Soup Bowls
  
• Weeklong Lunch Soup
  
• Curried Pumpkin Bisque
  

SALADS

• Shrimp Salad in Creamy Cocktail Dressing
  
• Curried Chicken–Water Chestnut Salad
  
• Tuna-Egg Salads on Greens
  
• Chicken–Green Bean Pasta Salad and Blue Cheese
  
• Protein Potato Salad
  
• Mozzarella and Bean Salad
  
• Chef's Chopped Salad
  
• Chicken–Goat Cheese Spinach Salad and Raspberry Dressing
  

HOT SANDWICHES

• Flash-Fix Crunchy Tortilla Rounds
  
• Salsa Verde Pork Tortilla Flats
  
• So Sloppy Turkey Joes
  
• Smoked Sausage Fryers
  
• Ground Beef and Sausage Burgers
  
• Easy Provolone, Basil, and Kalamata Paninis
  
• Spring Greens and Swiss Chicken on English Muffins
  
• Grilled Ham, Onion, and Rye
  

COLD SANDWICHES

• Country Herbed-Cheese Crostini
  
• Lemon Vinaigrette Greens on Italian Bread
  
• Avocado, Feta, and Sprout Pitas
  
• Chicken-Almond Hoisin Wraps
  
• Unwrapped Roast Beef and Blue Cheese Wraps
  
• Hummus, Swiss, and Rye Crispbreads
  

with Creamy Country Coleslaw and Fresh Pineapple

1 tablespoon extra-virgin olive oil

¾ pound boneless, skinless chicken breast, cut into ½-inch pieces

1 14-ounce can reduced-sodium chicken broth

½ 15.5-ounce can hominy (or corn), rinsed and drained

1 medium carrot, sliced thin (about
cup)

1 14.5-ounce can stewed tomatoes with Mexican seasonings

½ to 1 chipotle pepper, minced

2 tablespoons chopped fresh cilantro

• Heat a large saucepan over medium heat until hot. Coat the pan with cooking spray; add 1 teaspoon of the oil and tilt the pan to coat lightly. Add the chicken and cook 2 minutes or until it is no longer pink on the outside, stirring constantly. Remove the chicken from the pan and set aside on a separate plate.
  
• Combine the broth, hominy, carrot, tomatoes, and chipotle in the saucepan. Bring to a boil over high heat; reduce the heat, cover, and simmer 20 minutes. Add the chicken and remaining 2 teaspoons oil; cook 2 minutes to heat thoroughly and blend the flavors. Top with the cilantro.
  

Calories 190; total fat 4.5g (saturated fat 1g); protein 23g; carbohydrates 15g; fiber 3g; cholesterol 50mg; sodium 780mg; vitamin A 60%; vitamin C 20%; calcium 4%; iron 15%

Excellent source of fiber and vitamins A and C

Good source of calcium and iron

SERVE WITH

4 cups coleslaw mix tossed with ¼ cup reduced-fat coleslaw dressing

Calories 70; total fat 3.5g (saturated fat 0.5g); protein 1g; carbohydrates 11g; fiber 2g; cholesterol 5mg; sodium 280mg; vitamin A 2%; vitamin C 60%; calcium 4%; iron 2%

4 cups diced fresh pineapple

Calories 70; total fat 0g (saturated fat 0g); protein 1g; carbohydrates 20g; fiber 2g; cholesterol 0mg; sodium 0mg; vitamin A 2%; vitamin C 90%; calcium 2%; iron 2%

with Lettuce Shreds with Sour Cream and Picante, Cheese Crackers, and Orange Sections

¾ pound 99% fat-free ground turkey breast

2 poblano chili peppers or 1 large green pepper, seeded and chopped (about 1½ cups)

1 15-ounce can black beans, rinsed and drained

1 14.5-ounce can stewed tomatoes with Mexican seasonings

1 cup water

1 tablespoon instant coffee granules

2 teaspoons chili powder

• Heat a Dutch oven over medium-high heat until hot and coat with cooking spray. Add the turkey and peppers, coat them with cooking spray, and cook until the turkey is no longer pink, stirring constantly. Add the remaining ingredients and bring to a boil. Reduce the heat, cover, and simmer 20 minutes or until peppers are very tender, stirring occasionally and breaking up the larger pieces of tomato.
  

Calories 190; total fat 2g (saturated fat 0g); protein 26g; carbohydrates 20g; fiber 5g; cholesterol 35mg; sodium 510mg; vitamin A 15%; vitamin C 80%; calcium 6%; iron 20%

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

Good source of calcium

SERVE WITH

4 cups shredded lettuce topped with ½ cup fat-free sour cream and ¼ cup picante sauce

Calories 45; total fat 0.5g (saturated fat 0g); protein 2g; carbohydrates 8g; fiber 2g; cholesterol 5mg; sodium 140mg; vitamin A 70%; vitamin C 25%; calcium 6%; iron 4%

1 cup (2 ounces) goldfish-style crackers, such as Pepperidge Farm Goldfish

Calories 70; total fat 3g (saturated fat 1g); protein 1g; carbohydrates 9g; fiber 0g; cholesterol 0mg; sodium 110mg; vitamin A 0%; vitamin C 0%; calcium 0%; iron 2%

2 cups orange sections

Calories 40; total fat 0g (saturated fat 0g); protein 1g; carbohydrates 11g; fiber 2g; cholesterol 0mg; sodium 0mg; vitamin A 4%; vitamin C 80%; calcium 4%; iron 0%

with Mixed Green Salad with Olive Oil Vinaigrette, Breadsticks, and Fresh Nectarines

1 cup (¼ pound) 96% fat-free cooked diced ham

1½ medium yellow onions, chopped (1½ cups)

1 cup matchstick carrots

1 14-ounce can reduced-sodium chicken broth

1 cup water

½ 15.5-ounce can navy beans, rinsed and drained

½ teaspoon dried thyme leaves

1½ teaspoons liquid smoke

• Heat a large saucepan over medium-high heat until hot, and coat with cooking spray. Add the ham and cook 2 minutes or until lightly browned, stirring frequently. Set aside on a separate plate.
  
• Recoat the saucepan with cooking spray, and add the onions and carrots. Coat the vegetables with cooking spray, reduce heat to medium, and cook 5 minutes or until onions are translucent, stirring frequently. Add the remaining ingredients, except the liquid smoke, and bring to a boil over high heat; reduce heat, cover, and simmer 15 minutes. Remove from heat, add the liquid smoke, and let stand 5 minutes to absorb the flavors.
  

Calories 110; total fat 1.5g (saturated fat 0g); protein 10g; carbohydrates 15g; fiber 3g; cholesterol 10mg; sodium 760mg; vitamin A 35%; vitamin C 8%; calcium 4%; iron 8%