THE 1,500-Calorie-a-Day Cookbook (30 page)

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

Good source of calcium

SERVE WITH

2 cups cooked brown rice tossed with 1 2-ounce jar diced pimiento

Calories 70; total fat 0.5g (saturated fat 0g); protein 2g; carbohydrates 13g; fiber 1g; cholesterol 0mg; sodium 5mg; vitamin A 8%; vitamin C 20%; calcium 0%; iron 2%

2 6-ounce packages fresh baby spinach, steamed and seasoned with 2 tablespoons diet margarine

Calories 60; total fat 2g (saturated fat 0g); protein 2g; carbohydrates 10g; fiber 4g; cholesterol 0mg; sodium 180mg; vitamin A 70%; vitamin C 20%; calcium 6%; iron 15%

with Mixed Greens, Artichoke, and Sweet Grape Tomato Salad

6 ounces dry no-yolk egg noodles

½ pound boneless, skinless chicken breast, cut into bitesize pieces

½ teaspoon salt

½ cup (4 ounces) light cream cheese with herbs and garlic, such as Alouette

2 tablespoons fat-free milk

1 medium garlic clove, minced

3 medium green onions, chopped fine (⅓ cup)

1 tablespoon grated Parmesan cheese

• Cook the noodles according to the package directions, omitting any salt or fat.
  
• Meanwhile, heat a medium skillet over medium heat until hot, and coat the skillet with cooking spray. Cook the chicken 4 minutes or until no longer pink in the center, stirring frequently.
  
• Drain the noodles, return them to the pot, and add the chicken and remaining ingredients, except the Parmesan cheese. Toss until the cream cheese has melted and the mixture is well blended. Sprinkle with the Parmesan.
  

Calories 290; total fat 6g (saturated fat 4g); protein 22g; carbohydrates 36g; fiber 2g; cholesterol 55mg; sodium 530mg; vitamin A 2%; vitamin C 4%; calcium 15%; iron 10%

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

Good source of fiber

SERVE WITH

4 cups mixed greens topped with 1 14-ounce can quartered artichoke hearts, drained; 1¼ cups sweet grape tomatoes; and 40 sprays Caesar-flavored salad spritzer

Calories 60; total fat 1g (saturated fat 0g); protein 3g; carbohydrates 9g; fiber 2g; cholesterol 0mg; sodium 320mg; vitamin A 40%; vitamin C 30%; calcium 4%; iron 10%

with Yellow Squash Stir-Fry and Pineapple-Mango Salad

¾ pound boneless, skinless chicken breast, cut into bitesize pieces

1½ medium yellow onions, chopped (1½ cups)

¾ cup dry quick-cooking brown rice

1¼ cups water

½ cup mild picante sauce

½ cup chopped roasted red peppers

1 chipotle chili pepper, minced, plus 1 tablespoon of the adobo sauce (the sauce in which the chipotle is packed)

1/8 to ¼ teaspoon salt

½ cup (2 ounces) shredded mozzarella cheese

• Heat a medium nonstick skillet over medium-high heat until hot, and coat the skillet with cooking spray. Add the chicken and cook 2 minutes, stirring constantly. (The chicken will still be pink in the center at this point.) Set aside on a separate plate.
  
• Recoat the skillet with cooking spray. Add the onion, coat it with cooking spray, and cook 4 minutes or until translucent, stirring frequently. Add the rice, water, picante sauce, peppers, and chicken. Bring to a boil, reduce heat, cover, and simmer 14 minutes or until the water is almost absorbed. Remove from heat and stir in the salt. Sprinkle evenly with the cheese, and let stand 2 minutes to allow the cheese to melt slightly.
  

Calories 240; total fat 5g (saturated fat 2g); protein 26g; carbohydrates 23g; fiber 3g; cholesterol 55mg; sodium 640mg; vitamin A 30%; vitamin C 35%; calcium 15%; iron 6%

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

Good source of iron

SERVE WITH

3 medium yellow squashes, sliced (3 cups), and ½ large yellow onion, chopped (¾ cup), cooked quickly with cooking spray

Calories 35; total fat 0g (saturated fat 0g); protein 1g; carbohydrates 8g; fiber 3g; cholesterol 0mg; sodium 0mg; vitamin A 4%; vitamin C 20%; calcium 4%; iron 4%

2 cups diced fresh pineapple mixed with 1 medium mango, cubed (1 cup), and drizzled with the juice of 1 medium lime

Calories 70; total fat 0g (saturated fat 0g); protein 1g; carbohydrates 19g; fiber 2g; cholesterol 0mg; sodium 0mg; vitamin A 8%; vitamin C 70%; calcium 2%; iron 2%

with Snow Peas, Green-Onion Rice, and Ginger Vinaigrette Slaw

¾ pound boneless, skinless chicken breast, cut into ¼-inch thick strips

2 cups sliced bok choy (about 4 stalks, trimmed)

1 medium onion, cut into 8 wedges and layers separated (4 ounces)

1 medium carrot, peeled and sliced thin diagonally (2/3 cup)

4 medium garlic cloves, minced

1 cup 99% fat-free chicken broth

2 teaspoons cornstarch

2 tablespoons light soy sauce

1/8 teaspoon salt

• Heat a large nonstick skillet over medium-high heat until hot, and coat the skillet with cooking spray. Add the chicken and cook 3 minutes, stirring with two utensils constantly. (The chicken will still be pink in the center at this point.) Set aside on a separate plate.
  
• Recoat the skillet with cooking spray. Add the bok choy, onion, carrot, garlic, and ¼ cup of the broth; bring to a boil over medium-high heat, cover, and cook (on medium high) 4 minutes or until the vegetables are tender crisp.
  
• Meanwhile, combine the remaining ¾ cup broth with the remaining ingredients, and whisk until the cornstarch is completely dissolved.
  

Remove the cover from the skillet, and cook 1 minute or until the liquid has evaporated. Add the chicken, any accumulated juices, and the broth mixture. Bring to a boil and cook 1 minute, stirring frequently.

Calories 130; total fat 1.5g (saturated fat 0g); protein 21g; carbohydrates 8g; fiber 1g; cholesterol 50mg; sodium 590mg; vitamin A 80%; vitamin C 35%; calcium 6%; iron 6%

Excellent source of fiber and vitamins A and C

Good source of calcium and iron

SERVE WITH

1 6-ounce package frozen snow peas (about 3 cups), steamed, to serve as a bed for the stir-fry

Calories 20; total fat 0g (saturated fat 0g); protein 1g; carbohydrates 3g; fiber 1g; cholesterol 0mg; sodium 0mg; vitamin A 2%; vitamin C 35%; calcium 2%; iron 4%

2 cups quick-cooked brown rice tossed with ¼ cup chopped green onion (about 2 medium)

Calories 130; total fat 1g (saturated fat 0g); protein 3g; carbohydrates 26g; fiber 2g; cholesterol 0mg; sodium 10mg; vitamin A 0%; vitamin C 2%; calcium 0%; iron 2%

4 cups coleslaw mix tossed with ¼ cup light ginger vinaigrette

Calories 50; total fat 3.5g (saturated fat 0.5g); protein 1g; carbohydrates 5g; fiber 2g; cholesterol 0mg; sodium 135mg; vitamin A 2%; vitamin C 60%; calcium 4%; iron 2%