THE 1,500-Calorie-a-Day Cookbook (20 page)

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

SERVE WITH

4 cups mixed greens topped with 1 medium red bell pepper, chopped (1 cup); 1 avocado, seeded and chopped (1 cup); and ¼ cup light olive oil vinaigrette

Calories 100; total fat 8g (saturated fat 1g); protein 2g; carbohydrates 8g; fiber 5g; cholesterol 0mg; sodium 250mg; vitamin A 60%; vitamin C 160%; calcium 4%; iron 6%

16 thin breadsticks, such as Alessi

Calories 100; total fat 2.5g (saturated fat 0g); protein 3g; carbohydrates 16g; fiber 1g; cholesterol 0mg; sodium 160mg; vitamin A 0%; vitamin C 0%; calcium 0%; iron 6%

2 medium nectarines or peaches, pitted and sliced (2 cups)

Calories 35; total fat 0g (saturated fat 0g); protein 1g; carbohydrates 8g; fiber 1g; cholesterol 0mg; sodium 0mg; vitamin A 2%; vitamin C 8%; calcium 0%; iron 2%

with Crusty French Bread with Olive Oil, Balsamic Spring Greens, and Sweet Grapes

1 14.5-ounce can stewed tomatoes with Italian seasonings

½ cup matchstick carrots

1 15.5-ounce can navy beans, rinsed and drained

2 cups water

1 cup (2 ounces) packed fresh baby spinach

¼ cup chopped fresh basil

1 tablespoon extra-virgin olive oil

teaspoon dried pepper flakes, optional

¼ teaspoon salt

Freshly ground black pepper to taste

• Combine the tomatoes, carrots, beans, and water in a large saucepan; bring to a boil over high heat. Reduce heat, cover, and simmer 20 minutes, stirring occasionally and breaking up the larger pieces of tomato.
  
• Remove from heat and stir in the remaining ingredients. Cover and let stand 5 to 10 minutes to absorb flavors.
  

Calories 150; total fat 4g (saturated fat 0.5g); protein 7g; carbohydrates 23g; fiber 6g; cholesterol 0mg; sodium 830mg; vitamin A 50%; vitamin C 15%; calcium 6%; iron 10%

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

Good source of calcium

SERVE WITH

4 ounces French bread, sliced, heated, and drizzled with 4 teaspoons extra-virgin olive oil

Calories 120; total fat 6g (saturated fat 1g); protein 2g; carbohydrates 15g; fiber 1g; cholesterol 0mg; sodium 150mg; vitamin A 0%; vitamin C 0%; calcium 4%; iron 4%

4 cups spring greens tossed with ¼ cup fat-free balsamic salad dressing

Calories 25; total fat 0g (saturated fat 0g); protein 1g; carbohydrates 6g; fiber 1g; cholesterol 0mg; sodium 240mg; vitamin A 30%; vitamin C 15%; calcium 4%; iron 4%

2 cups seedless grapes

Calories 60; total fat 0g (saturated fat 0g); protein 1g; carbohydrates 14g; fiber 1g; cholesterol 0mg; sodium 0mg; vitamin A 2%; vitamin C 15%; calcium 0%; iron 2%

with Buttery Rye Bread, Crisp Apple Slices, and Cold Milk

2 cups (approximately; ½ pound) 96% fat-free diced ham

1 cup (5 ounces) frozen cut green beans

4 medium green onions, chopped fine (½ cup)

1 medium red bell pepper, chopped (1 cup)

½ cup water

1¾ cups fat-free milk

½ cup dry instant mashed potatoes

¼ teaspoon coarsely ground black pepper

½ cup (2 ounces) shredded reduced-fat sharp cheddar cheese

• Heat a large saucepan over medium heat until hot, and coat the pan with cooking spray. Add the ham and cook 4 minutes or until beginning to brown lightly and any liquid has evaporated. Add the beans, all but 2 tablespoons of the onion, the bell pepper, and the water. Bring to a boil over high heat; reduce heat, cover, and simmer 10 minutes or until beans are very tender.
  
• Stir in the milk, potatoes, and black pepper. Cook, uncovered, 5 minutes on medium-low heat to warm through. Serve topped with cheese and the remaining 2 tablespoons onion.
  

Calories 190; total fat 6g (saturated fat 3g); protein 20g; carbohydrates 16g; fiber 2g; cholesterol 35mg; sodium 900mg; vitamin A 35%; vitamin C 130%; calcium 25%; iron 8%

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

Good source of iron

SERVE WITH

4 slices reduced-calorie rye bread topped with 4 teaspoons diet margarine

Calories 60; total fat 2g (saturated fat 0g); protein 2g; carbohydrates 10g; fiber 3g; cholesterol 0mg; sodium 125mg; vitamin A 4%; vitamin C 0%; calcium 2%; iron 4%

2 medium apples, sliced (2 cups)

Calories 30; total fat 0g (saturated fat 0g); protein 0g; carbohydrates 8g; fiber 1g; cholesterol 0mg; sodium 0mg; vitamin A 0%; vitamin C 4%; calcium 0%; iron 0%

3 cups fat-free milk

Calories 70; total fat 0g (saturated fat 0g); protein 7g; carbohydrates 10g; fiber 0g; cholesterol 0mg; sodium 100mg; vitamin A 8%; vitamin C 2%; calcium 20%; iron 0%

with Tomato-Cucumber Salad, Fresh Oranges, and Wheat Crackers

1½ medium yellow onions, chopped fine (1½ cups)

1 medium red bell pepper, chopped (1 cup)

1 cup (5 ounces) frozen corn

2 cups fat-free milk

½ teaspoon seafood seasoning, such as Old Bay

½ pound raw medium shrimp, peeled

¼ cup (2 ounces) light cream cheese, tub style, cut into small pieces

½ teaspoon salt

• Heat a large saucepan over medium heat until hot, and coat the saucepan with cooking spray. Add the onion, coat with cooking spray, and cook 4 minutes or until it is translucent, stirring frequently. Add the bell pepper, corn, milk, and seafood seasoning. Increase the heat to medium high and bring to a simmer; reduce heat, cover, and simmer 10 minutes.
  
• Increase the heat to medium, add the shrimp and cook, uncovered, 5 minutes, stirring frequently. Remove from heat, stir in the cream cheese and salt, and let stand 5 minutes or until the cheese has melted.
  

Calories 210; total fat 3.5g (saturated fat 2g); protein 19g; carbohydrates 25g; fiber 3g; cholesterol 95mg; sodium 670mg; vitamin A 35%; vitamin C 130%; calcium 20%; iron 10%