THE 1,500-Calorie-a-Day Cookbook (6 page)

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 Orange Juice Fizzer and Peach Yogurt

8 low-sodium bacon slices

1 cup egg substitute

3 tablespoons fat-free milk

¼ to ½ teaspoon Louisiana hot sauce

8 reduced-calorie whole-wheat bread slices, toasted

4 ¾-ounce wedges light Swiss cheese spread, such as Laughing Cow

1 medium tomato, cut into 4 slices (4 ounces)

• Heat a large nonstick skillet over medium-high heat until hot. Add the bacon and cook until crisp. Drain on paper towels and blot dry; discard any bacon drippings.
  
• Meanwhile, combine the egg substitute, milk, and hot sauce in a small bowl, and stir until well blended.
  
• Heat the skillet over medium heat, and coat the skillet with cooking spray. Add the egg mixture and cook 1 to 2 minutes, lifting up the egg mixture to allow raw portions to cook to achieve a scrambled egg effect. Remove from heat.
  
• Spread one side of each bread slice with the cheese spread. Top four of the bread slices with tomato slices, bacon slices, and equal amounts of the scrambled egg mixture, top with the remaining four bread slices (cheese side down), and cut in half.
  

Calories 210; total fat 7g (saturated fat 2.5g); protein 17g; carbohydrates 23g; fiber 8g; cholesterol 20mg; sodium 810mg; vitamin A 15%; vitamin C 10%; calcium 15%; iron 15%

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

Good source of iron

SERVE WITH

3 cups orange juice mixed with 2 cups diet ginger ale

Calories 70; total fat 0g (saturated fat 0g); protein 1g; carbohydrates 17g; fiber 0g; cholesterol 0mg; sodium 0mg; vitamin A 4%; vitamin C 120%; calcium 2%; iron 2%

4 4-ounce snack packs nonfat/light peach-flavored yogurt sweetened with aspartame

Calories 60; total fat 0g (saturated fat 0g); protein 4g; carbohydrates 11g; fiber 0g; cholesterol 0mg; sodium 65mg; vitamin A 0%; vitamin C 2%; calcium 15%; iron 0%

with Fresh Mango and Pineapple

1½ cups water

¾ cup dry quick-cooking brown rice

½ teaspoon chili powder

½ medium red bell pepper, chopped fine (½ cup)

¼ medium green bell pepper, chopped fine (¼ cup)

½ 15-ounce can black beans, rinsed and drained

1 tablespoon extra-virgin olive oil

½ teaspoon salt

4 large eggs

1 medium lime, cut into wedges

Hot pepper sauce, optional

• Combine the water, rice, and chili powder in a medium saucepan and cook according to package directions, omitting any salt or fat.
  
• Meanwhile, heat a large nonstick skillet over medium-high heat until hot, and coat the skillet with cooking spray. Add
  the bell peppers, coat them with cooking spray, and cook 3 minutes or until just tender, stirring frequently. Stir the beans into the peppers and set aside.
  
• When the rice is cooked, add the bean mixture to the rice. Add 2 teaspoons of the oil and all but
  teaspoon of the salt. Cover and set aside.
  
• Dry the skillet with a paper towel and place over medium heat; coat the skillet with cooking spray and add the remaining 1 teaspoon oil. Tilt the skillet to coat the bottom lightly. Add the eggs, one at a time, and cook 1 minute; turn and cook 30 seconds to 1 minute or to desired doneness. (For easy turning, coat a spatula with cooking spray each time.) Sprinkle with the remaining
  teaspoon salt. Place on top of the rice mixture. Serve with lime and hot sauce.
  

Calories 300; total fat 10g (saturated fat 2g); protein 13g; carbohydrates 37g; fiber 6g; cholesterol 210mg; sodium 520mg; vitamin A 20%; vitamin C 80%; calcium 6%; iron 15%

Excellent source of fiber and vitamins A and C

Good source of iron

SERVE WITH

1 medium mango, peeled and cubed (1 cup), and tossed with 1 cup diced fresh pineapple

Calories 50; total fat 0g (saturated fat 0g); protein 0g; carbohydrates 14g; fiber 1g; cholesterol 0mg; sodium 0mg; vitamin A 8%; vitamin C 45%; calcium 2%; iron 0%

with Smoked Sausage, Fresh Oranges, and Cold Milk

1½ cups healthy variety pancake and baking mix, such as Bisquick Heart Smart

cup 1% fat buttermilk

2 teaspoons apricot fruit spread

2 tablespoons diet margarine

¼ teaspoon vanilla extract

• Preheat the oven to 450°F.
  
• Combine the baking mix and buttermilk in a medium bowl, and stir until just blended. Spoon onto an ungreased, nonstick cookie sheet in eight mounds, about 2 inches apart. Bake 8 minutes or until lightly golden.
  
• Meanwhile, place the fruit spread in a small microwave-safe bowl and cook on High for 10 seconds or until slightly melted. Remove from the microwave, add the margarine and vanilla, and stir with a fork until well blended. It may be a bit lumpy at this point.
  
• Using a serrated knife, split the biscuits in half crosswise, and spoon equal amounts of the apricot mixture on top of each.
  

Calories 160; total fat 3g (saturated fat 1g); protein 4g; carbohydrates 29g; fiber 1g; cholesterol 5mg; sodium 530mg; vitamin A 6%; vitamin C 0%; calcium 4%; iron 6%