THE 1,500-Calorie-a-Day Cookbook (26 page)

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

Good source of calcium

SERVE WITH

2 cups sweet grape tomatoes (10 ounces)

Calories 15; total fat 0g (saturated fat 0g); protein 1g; carbohydrates 3g; fiber 1g; cholesterol 0mg; sodium 0mg; vitamin A 10%; vitamin C 15%; calcium 0%; iron 2%

12 canned pineapple spears

Calories 45; total fat 0g (saturated fat 0g); protein 0g; carbohydrates 12g; fiber 1g; cholesterol 0mg; sodium 0mg; vitamin A 0%; vitamin C 10%; calcium 2%; iron 2%

with Clam Chowder and Blueberry-Honeydew Cups

1 cup (8 ounces) nonfat plain yogurt

¼ cup finely chopped red onion

1 teaspoon dried dill weed

¼ teaspoon salt

½ medium cucumber, peeled and chopped (1 cup)

1 ripe medium avocado, peeled, seeded, and chopped (1 cup)

1 cup (4 ounces) crumbled reduced-fat feta

2 whole-wheat pitas, halved and warmed

2 cups (4 ounces) alfalfa sprouts or packed spring greens

• Stir together the yogurt, onion, dill, and salt in a small bowl and set aside. Combine the cucumber, avocado, and feta in another small bowl and toss gently.
  
• To assemble, fill each pita half with equal amounts of the sprouts, top with the cucumber mixture, and spoon the yogurt mixture evenly over all.
  

Calories 200; total fat 9g (saturated fat 3g); protein 12g; carbohydrates 23g; fiber 5g; cholesterol 10mg; sodium 670mg; vitamin A 15%; vitamin C 15%; calcium 15%; iron 6%

Excellent source of fiber and vitamin C

Good source of vitamin A, calcium, and iron

SERVE WITH

3 cups reduced-fat clam chowder

Calories 80; total fat 1g (saturated fat 0g); protein 5g; carbohydrates 11g; fiber 2g; cholesterol 10mg; sodium 670mg; vitamin A 2%; vitamin C 0%; calcium 0%; iron 6%

4 cups diced honeydew sprinkled with 1 cup fresh blueberries

Calories 70; total fat 0g (saturated fat 0g); protein 1g; carbohydrates 17g; fiber 2g; cholesterol 0mg; sodium 25mg; vitamin A 2%; vitamin C 45%; calcium 0%; iron 2%

with Scallioned Soup, Sesame Seed Rice Crackers, and Dried Apricots

3 tablespoons hoisin sauce

½ teaspoon grated orange rind

⅓ cup orange juice

⅛ teaspoon dried pepper flakes

3 cups shredded coleslaw with carrots

1 medium red bell pepper, chopped (1 cup)

1 cup (5 ounces) cooked diced chicken breast

¾ cup (3 ounces) slivered almonds, toasted

12 Boston or Bibb or green-leaf lettuce leaves

• Stir together the hoisin sauce, orange rind, juice, and pepper flakes in a small bowl and set aside.
  
• Combine the coleslaw, bell pepper, chicken, and almonds in a medium bowl and toss to blend. Drizzle filling with hoisin mixture. Spoon equal amounts into each of the 12 lettuce leaves and wrap.
  

Calories 240; total fat 12g (saturated fat 1g); protein 17g; carbohydrates 18g; fiber 4g; cholesterol 30mg; sodium 450mg; vitamin A 50%; vitamin C 150%; calcium 10%; iron 10%

Excellent source of fiber and vitamins A and C

Good source of calcium and iron

SERVE WITH

3 cups reduced-sodium chicken broth, heated and mixed with 4 medium green onions, chopped (½ cup), and 1 teaspoon light soy sauce

Calories 10; total fat 0g (saturated fat 0g); protein 1g; carbohydrates 1g; fiber 1g; cholesterol 0mg; sodium 390mg; vitamin A 2%; vitamin C 4%; calcium 2%; iron 0%

24 sesame seed rice wafer crackers

Calories 45; total fat 0g (saturated fat 0g); protein 1g; carbohydrates 9g; fiber 0g; cholesterol 0mg; sodium 60mg; vitamin A 0%; vitamin C 0%; calcium 0%; iron 0%

24 dried apricot halves

Calories 50; total fat 0g (saturated fat 0g); protein 1g; carbohydrates 13g; fiber 2g; cholesterol 0mg; sodium 0mg; vitamin A 15%; vitamin C 0%; calcium 2%; iron 4%

with Balsamic-Splashed Beet Slices and Fresh Orange Sections

½ cup fat-free sour cream

3 tablespoons dijonnaise

4 whole-wheat flour tortillas, warmed

4 cups (8 ounces) packed romaine lettuce, chopped coarse

½ medium red onion, chopped fine (½ cup)

½ pound deli roast beef, sliced thin

1 cup alfalfa sprouts

½ cup (2 ounces) blue cheese, crumbled

• Combine the sour cream and dijonnaise in a small bowl and spread equal amounts on each of the four tortillas. Top with equal amounts of the lettuce, onion, beef, and sprouts; sprinkle cheese evenly over all. Serve open face.
  

Calories 240; total fat 6g (saturated fat 3g); protein 19g; carbohydrates 32g; fiber 3g; cholesterol 40mg; sodium 870mg; vitamin A 70%; vitamin C 25%; calcium 15%; iron 10%

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

Good source of iron

SERVE WITH

1⅓ cups sliced canned or jarred beets sprinkled with 2 to 3 teaspoons balsamic vinegar

Calories 25; total fat 0g (saturated fat 0g); protein 1g; carbohydrates 6g; fiber 1g; cholesterol 0mg; sodium 45mg; vitamin A 0%; vitamin C 4%; calcium 0%; iron 2%

4 cups orange sections

Calories 80; total fat 0g (saturated fat 0g); protein 2g; carbohydrates 21g; fiber 4g; cholesterol 0mg; sodium 0mg; vitamin A 8%; vitamin C 160%; calcium 8%; iron 2%

with Shredded Cabbage–Balsamic Salad and Fresh Plums

¾ cup prepared hummus